training went well today.
had a bit of an “energy” drink and it was a nice boost.
set a few PRs, as usual
FRI 1/15/04 MAX EFFORT SQUAT/DEAD
GPP:tire sled + 35lbs. x100,x100
Straight Weight Squats, no box:
55x6,105x6,145x5,195x3,225x3,
30-45 Second rest between following sets
285x1 PR (265xwas my old PR)
285X1
305x1 PR
305x1 PR
285x1
285x1
285x1
285x2 Minimax PR
285x1
SUMO DEADS OFF 3.5" BLOCKS:
385X1
385X1
405X1
405X1
425X1 PR OFF BLOCKS (not a true max)
425X1
MANTA RAY ASS TO GRASS NARROW SQUATS:
135x10
135x10
135x10
135x10
GLUT/HAM
Body weight x10
" " x10
workout felt great and i felt like i had alot left but backed off intentionally, just in case…
Big M, thanks for the PM. things are lookin good! i know im well over 315 on my squats(my most difficult lift) now, which is great! ill break my old PR soon (365).
Weights continue to move up every workout and im setting PRs and mini-maxes every workout. cool!!!
GLUTE HAM RAISE
blue band x10
x10
x10
bodyweightx10
x10
total workout time 55min.
lots of rest between squats and dead workout (10 min)
3 minute rests between glute ham.
takin it easy today.
as i said above the squats went AWESOME. my training partner, Steve, gave me some pointers last week and i put em to use today. here come the squats baby!!! look out big steve!!!
seriously, when i started really squating correctly today (on my 3rd set of speed squats)-- the weight felt 25% lighter. very excited about this…
bicep tendonitis or some shit in my left elbow joint/ very upper forearm. feels like brachioradialis or something deeper. a tight wrist wrap and neoprene elbow brace really helped. also wrapping my upper forearm. i think BM just wrote something about this in his training log. going to check it out now. am icing and taking some ibuprofen. any other tips. i definitely did it last DE bench day. i should have warmed up more?
Hey Ryan, how do you like using the sled? I’d like to build one myself. What exactly are you using it for? From the looks of your log, I’d guess you’re using it mostly as a warmup? I wanted to use it for a combination recovery/increase work capacity.
I got thinking about it when I read your discussion about volume. I’ve been using Westside for six months, and in that time, I’ve experimented with volume a lot, in both hypo and hypercaloric states, and I just respond better to higher volume. Not quite as much as you, but pretty high. It never ceases to amaze me, on ME squat days, I’m still sore in the hams/glutes/erectors from DE squat day, and quads/upper back from DE bench, and I still go in and blast up a PR. WTF? HAHA…
Something tells me though, as I get stronger, I probably wont be able to handle it, unless I increase my work capacity…gotta get workin on that sled…
Thanks for takin the time to post this log, BTW,
Ryan
Hey Ryan,
I don’t mean to speak for Ryan B. but we do train together and we do use the tire sled i have to drag forntwards and backwards to warm up quads,hamstrings,hips,glutes and calves usually 200ft.each way with 25 to 45lbs.inside the tire.Doesn’t sound like alot but the friction of the tire on the asphalt makes it a lot harder than if the weight was on a metal sled.I have at times dragged 10min.each way for gpp work with a 45lb.plate on top.The sled can kick your ass or be a great recovery tool.I think anothher guy on the site asked how to make a tire sled if your intrested.They are real inexpensive to make yourself.Sorry
Ryan B. didn’t mean to butt in on your log but was just surfing through and and decided to answer.Thanks today for the motivation on the D.L.s.
yeah, the tire sled is definitely the shit! personally, i would never spend the money on a regular metal sled.
steve, no way youre butting in bro. thats what the log is for , right. we need to take some pics of “old school barbell club” to make these guys jealous:)
seriously guys, steves garage gym is the coolest fuckin place you could ever want to train in. …even when hes blasting bag-pipe music to get pumped for his ME deads.
see ya wednesday big steve!
i was still tight from my huge day of DE work. back still a little fatigued also. i thought id try no-box straightweight again–i dont like it.BOX SQUATS RULE. anyway i just wanted to work my form, hence the st/wt and no box. i could tell i was pretty fried as 275 felt heavy as hell, so i decided to just hit volume and not worry about pounding out the heavy reps. good workout–a good learning experience!
135x3,245x3,315x2,365x2,405x2,465x1,425x1
the 465 was good and strong. my PR IS 475. I KNOW IM GOOD FOR ALOT MORE. IM GUESSING AROUND 500 (SUMOS PROBABLY 530). I DIDNT WANT TO OVERDO THINGS SO I QUIT WHILE I WAS AHEAD.
BODYWEIGHT SQUATS–2 MINUTES
45# TIRE SLED WITH FAT 2.5" FAT BAR
X200’FORWARD
X200’SIDE STEP L/R
X200’BACKWARD
X200’FORWARD/BACK (100EACH)
OVERALL GOOD WORKOUT. FELT VERY STRONG ON DEADS DESPITE MY BACK BEING SOMEWHAT TIGHT AT BEGINNING OF WORKOUT.
65X2/X2
85X2/X2
85X1/X1
95X1/X1
105X1/FAILED ON LEFT, FOREARM HURT SO I BACKED OFF. PR
85X2/X2
SUPER CHIN (WIDE GRIP. ALTERNATING PULLING/TOUCHING CHIN TO RIGHT WRIST THEN LEFT, 4 REPS OF THIS…RIGHT LEFT RIGHT LEFT, THEN A CHIN TO THE MIDDLE WITH A 3 SECOND ISO HOLD AT TOP)
BODY WEIGHT:
L/R/L/R/M+3 SEC. ISO@TOP
L/R/L/R/M+3 SEC. ISO
L/R/L/R/M+3 SEC. ISO
EXTERNAL ROTATOR WORK. LOW REPS HIGH WEIGHT. 4 SETS OF 3.
good workout. forearm(brachioradialis i think–still not sure–might be more than just that)hurts at tie-in just past elbow on upper forearm. only hurts on explosive work, not heavy work. icing helps alot. wrapping it as well. might ease up on dynamic work next week to give it a chance to heal. its not getting worse, maybe slightly better but i dont want to fuck myself up.
PR on 1 arm presses. tied my all time best PR. probably could have beat it…
the overhead presses really blast my tris and shoulders–theyre also killer core work.