crt1530's Training Journal

[paulxcook]

Originally posted by: crt1530

CoC Grippers

*snicker*

 

[crt1530]

2008.02.25

Sheiko #37 Week 3 Day 1

Squat
240x5x1
290x4x2
335x3x2
385x3x5

Bench Press
130x5x1
155x4x1
180x3x2
205x3x5

Chin-up
BWx8,8,7,6,5

Squat
240x5x1
290x5x1
335x5x5

Good Morning
145x5x5

Notes
I was freaking tired of avoiding the bench press. I did some myofascial release last night with a tennis ball and my shoulder was feeling OK. I made sure to focus on tucking my elbows in since the pain is only present when I let the elbows out. I also dropped the 1RM the calculations are based on by 15lbs.

I had a pretty good sweat going on today. I did 385x3x5 two weeks ago, but that time I used a belt. All sets were beltless today.

Total training time 1:35.

 

[crt1530]

2008.02.27

Sheiko #37 Week 3 Day 2

Power Clean
95x5x1
135x3x1
185x3x2
225x1x1
245x1x1
265x1x1 60lb PR...heh

Bench Press
135x6x1
155x5x1
180x4x2
195x3x2
205x2x2
195x3x2
205x2x2
195x3x2
180x4x1
165x5x1
155x6x1
140x7x1
135x8x1

Pull-up
BWx8,7,6,5,5

Deadlift
335x5x1
385x4x2
435x2x4

Lunge
145x5x5

Hanging Leg Raise
BWx10x3

Notes
Decided to try power cleans today instead of the "deadlift to knees" that were on the menu. I've never really done power cleans on a regular basis, and the last time I did them, I think I tried 205. Feel free to laugh and tell me how bad my form was. I think I'm OK on the rack from the front squatting that I've done, but I'm certain that my second pull/triple extention is awful. Also, any tips on lowering the weight without leaving big bruises on your thighs would be appreciated.

Deadlifts...meh. I fvcking hate Iron Grip and their worthless twelve sided plates.

 

[SociallyChallenged]

I really haven't heard of any way to avoid bruised thighs, especially when going heavy on power cleans. If you plan to do them in the future though, I'd suggest takin' a look at a form video. You could injure yourself pretty bad with the bad rounded like that. Pretty much same starting position as deadlift, which you very well know. Nice weight though. Brute strength.

 

[crt1530]

2008.02.28

Recovery/GPP

Tabata Squats
BWx16x8

Stretching & Myofascial Release

Notes
I'm going to see a play that my sister is in this evening, so no time to get to the gym.

 

[crt1530]

2008.02.29

Sheiko #37 Week 3 Day 3

Bench Press
135x5x1
155x4x1
185x3x2
205x2x5

Squat
240x5x1
290x5x1
335x5x2
360x4x5

Press
85x6x1
105x6x2
110x6x4

Chin-up
BWx8,8,7,6,5

Notes
Ugh. I didn't eat enough yesterday or today and was feeling really weak. I was supposed to do good mornings after the chins, but I was certain that if I pushed through the good mornings, what little food I had eaten would end up on the floor of the gym, so I shut it down.

I need to get my lazy ass to the grocery store.

 

[crt1530]

2008.03.01

Grip Training

Captains of Crush Grippers
Tx10x1 TNS
1x3x1 TNS
1.5x1x1 TNS
2x1x5 negatives

Blobette Deadlift
25lbs x 5

Notes
Added some more lead to the blobette. I'm not sure how much more difficult it was as the negatives with the #2 gripper were more draining than the 5x5 with the #1.5 last week. I think I might try doing the blobette first next week.

 

[crt1530]

2008.03.04

Sheiko #37 Week 4 Day 1

Squat
240x5x1
290x4x1
335x3x2
385x3x2
410x2x3

Bench Press
135x5x1
160x4x1
185x3x2
215x3x5

Chin-up
BWx8,8,8,7,6

Dip
BW+15x8x5

Squat
240x5x1
290x4x1
335x3x2
385x2x4

Good Morning
145x5x5

Notes
Had stuff to take care of last night so I had to push this session back a day. Showed up to the gym and realized that I'd left one of my weightlifting shoes at home. Squatting in Chuck Taylors made me realize how much I like my weightlifting shoes.

1:40

 

[paulxcook]

I was about to ask "WTF is a blobette deadlift?". Checked youtube: http://youtube.com/watch?v=hfVUS3bAI24

Are these difficult because of the grip strength it requires and the awkward shape?

Also, I squat in Chucks, which is better than normal tennis shoes for me. I've seen videos of strong PLers squatting in them as well, which is why I decided to use them. What advantages do your weightlifting shoes provide?

 

[crt1530]

The blob/blobette deadlift is all about grip strength (more specifically, pinch grip). The blob is difficult to lift because it is quite wide/awkward and requires a large amount of thumb strength.

Chucks aren't bad. They are certainly much better than regular cushioned athletic shoes. I just really prefer squatting in olympic weightlifting shoes. The oly shoes have a raised heel that helps you to get lower in the hole and they have a firmer and less flexible sole than the Chucks.

 

[Koing]

Why don't you squat before you bench press? It warms the body up better and has your CNS firing better imo. I always bench press better after I OLift.

I only bench press first when I have to at lunchtime because I only have one hr...

Koing

 

[Koing]

Originally posted by: crt1530
2008.02.23

CoC Grippers
Tx10x1
1x5x1
1.5x5x5

Notes
I didn't feel like going to the gym just to do shoulder rehab stuff this evening. Did some gripper work while watching boxing. Will do some foam rolling.

Coc Grippers are awesome.

I can do the no1 25x with either hand and the no2 8x with my right hand, no resetting the grip. Just pick up and crush it

I want to try work towards a no3. I use to rock climb a lot and I am starting to rock climb again but it's fun to smash it in the office.

Koing

 

[crt1530]

Originally posted by: Koing
Why don't you squat before you bench press? It warms the body up better and has your CNS firing better imo. I always bench press better after I OLift.

I only bench press first when I have to at lunchtime because I only have one hr...

Koing

More often than not, I do squat first. It just depends on the day.

 

[crt1530]

2008.03.06

Sheiko #37 Week 4 Day 2

Bench Press
135x5x1
160x4x1
185x3x2
215x3x2
225x2x3

Deadlift
275x4x1
330x4x1
385x3x2
435x3x2
465x2x3

Press
100x5x1
115x5x1
135x4x4

Pull-up
BWx8,7,7,7,6

Notes
Didn't really stick to a schedule. The only other guy who does powerlifting at my gym was there tonight and I spent some time talking to him.

2:00

 

[Koing]

Originally posted by: crt1530

Originally posted by: Koing
Why don't you squat before you bench press? It warms the body up better and has your CNS firing better imo. I always bench press better after I OLift.

I only bench press first when I have to at lunchtime because I only have one hr...

Koing

More often than not, I do squat first. It just depends on the day.

Koing

 

[Koing]

Originally posted by: crt1530
2008.03.06

Sheiko #37 Week 4 Day 2

Bench Press
135x5x1
160x4x1
185x3x2
215x3x2
225x2x3

Deadlift
275x4x1
330x4x1
385x3x2
435x3x2
465x2x3

Press
100x5x1
115x5x1
135x4x4

Pull-up
BWx8,7,7,7,6

Notes
Didn't really stick to a schedule. The only other guy who does powerlifting at my gym was there tonight and I spent some time talking to him.

2:00

Strong DL's!

Koing

 

[paulxcook]

465 is so much weight. Damn crt.

 

[crt1530]

2008.03.08

Sheiko #37 Week 4 Day 3

Squat
240x5x1
290x4x1
335x3x2
385x3x6

Bench Press
135x5x1
160x5x1
185x5x5

Chin-up
BWx8,8,7,6,5

Dip
BW+20x8x5

Notes
My back was really stiff today, so I decided to skip the good mornings to give it some rest. I don't usually mention my warm-up procedures, but I've been using the Diesel Crew's "ultimate two minute shoulder warm-up" and have found it to be extremely helpful.

1:30

 

[crt1530]

2008.03.09

GPP
~30 minutes mowing the lawn w/ 84lb Xvest

Notes
Mowing the lawn is a boring chore. Mowing the lawn while wearing an 84lb vest is brutal GPP.

 

[SociallyChallenged]

Originally posted by: crt1530
2008.03.09

GPP
~30 minutes mowing the lawn w/ 84lb Xvest

Notes
Mowing the lawn is a boring chore. Mowing the lawn while wearing an 84lb vest is brutal GPP.

LMAO. Christ, that does sound pretty bad. Interesting way to go about mowing the lawn though definitely.

 

[crt1530]

2008.03.10

Sheiko #37 Week 1 Day 1

Bench Press
135x5x1
165x4x2
190x3x2
205x3x5

Squat
245x5x1
290x5x2
340x5x5

Press
90x6x1
110x6x2
120x6x1
120x5x3

Notes
Got to the gym late. Back was fatigued. I guess I should avoid doing GPP with the weight vest the day before I squat or deadlift. I missed the last rep on the last three press sets. Didn't have time for accessory work.

1:05

 

[Koing]

84lb vest!!!

Koing

 

[crt1530]

2008.03.17

Sheiko #37 Week 2 Day 1

Squat
245x5x1
290x4x2
340x3x2
390x2x5

Bench Press
135x5x1
165x4x1
190x3x2
215x2x6

Chin-up
BWx8x4
BWx6x1

Bench Press
135x10x5

Squat
265x3x1
315x3x1
365x3x4

Notes
I wore a green shirt for St. Patrick's Day.

1:40

 

[z0mb13]

Dude those are some monster numbers!!

Can you give us stats? (age, height, weight)

Maybe some pics? I want to know how big of a body is requried to bench those numbers.

 

[SociallyChallenged]

Originally posted by: z0mb13
Dude those are some monster numbers!!

Can you give us stats? (age, height, weight)

Maybe some pics? I want to know how big of a body is requried to bench those numbers.

He has some videos on page 1 of his maxes. He's pretty big, but I'll let him post the numbers if he'd like.

Lol, nice note about wearing the green shirt on St. Patty's. You gotta get festive wherever you go