[bloodangel90]

Originally Posted by flak

^^^ I hear ya. Gotta stay motivated.

I think in 2008 I'll probably be doing more workouts with quote-unquote assistance exercises as the big lift of the day.

Why Flak? The whole idea of powerlifting is concentrating on the big three and using assistance to improve the three.
I'v noticed your workouts seem to meander a bit lately. Are you having drive issues or maby bordom?

[bloodangel90]

19 Dec

12 mins treadmill
BP warm-up bar,135,185

BP with 1 second pause
210 5x5

OHP
120x 8,7,5,4
130x 2
135x 2
140x 2
145x 2
150x 1 PR

Learned something intresting on OHP today. When I do higher reps I tend to breath during the reps causing me to waste a lot of energy maintaining core stability. Once I droped the reps to 2's the exercise became easy and I moved more weight than I ever have before. My second rep on 145 felt easier than the 3rd and 4th rep on my last set of 120.

Skull-Crushers
70x 10,9,9,9

Cuban Press 3x15 10lb
B lat raise 3x15 10lb

need to invest in some cheap dumbells

Very happy with my workout today benches felt good, I should be able to keep the pause for a few more weight increases. Very happy with OHP's today I'v always sucked at these.
I decided to use Skull-Crushers rather than Dips or another pressing movement for Tri's.
My shoulders have a lot of aches and pain from my bench monkey days.

[flak]

Originally Posted by bloodangel90

Why Flak? The whole idea of powerlifting is concentrating on the big three and using assistance to improve the three.
I'v noticed your workouts seem to meander a bit lately. Are you having drive issues or maby bordom?

I want to see if I can decrease the amount of aches and pains I experience if I put less emphasis on the big three and more emphasis on some other lifts. Let's say instead of always having squat, deadlift or bench as the main lift of the workout, maybe the main lift of the workout could be any one of the following -- squat, deadlift, bench, shrug, good morning, SOHP, power snatch, power clean, lunge, BOR. Something like that. I'm still figuring out what I'll do. If you think that's a bad idea, feel free to say so.

As far as meandering -- In the past couple months I've been working around minor injuries/sore parts, so I might do one workout that incorporates some squat and some pull movements, or some push and some pull, or some squat and some push, or all three. Just trying things out to try and get better recovery.

I'm not bored. On the contrary, I have to restrain myself from doing a lot more volume than I'm doing. I like lifting for the sake of the physical effort involved. In some ways that's good, in some ways that's kinda risky.

[bloodangel90]

Originally Posted by flak

I want to see if I can decrease the amount of aches and pains I experience if I put less emphasis on the big three and more emphasis on some other lifts. Let's say instead of always having squat, deadlift or bench as the main lift of the workout, maybe the main lift of the workout could be any one of the following -- squat, deadlift, bench, shrug, good morning, SOHP, power snatch, power clean, lunge, BOR. Something like that. I'm still figuring out what I'll do. If you think that's a bad idea, feel free to say so.

As far as meandering -- In the past couple months I've been working around minor injuries/sore parts, so I might do one workout that incorporates some squat and some pull movements, or some push and some pull, or some squat and some push, or all three. Just trying things out to try and get better recovery.

I'm not bored. On the contrary, I have to restrain myself from doing a lot more volume than I'm doing. I like lifting for the sake of the physical effort involved. In some ways that's good, in some ways that's kinda risky.

No offense intended Flak when I said meandering or boredom. I've ben guilty in the past of these crazy workouts where I thought more is better. I'd do every kinda of bench movement I could think of to failure or pull downs with three different kinda of bars or every kinda of curl exercise I've ever heard about untill failrue.
Working out like this cost me a lot of joint pain as I get older plus I just ended up burning out and quitting.

[flak]

Originally Posted by bloodangel90

No offense intended Flak when I said meandering or boredom. I've ben guilty in the past of these crazy workouts where I thought more is better. I'd do every kinda of bench movement I could think of to failure or pull downs with three different kinda of bars or every kinda of curl exercise I've ever heard about untill failrue.
Working out like this cost me a lot of joint pain as I get older plus I just ended up burning out and quitting.

No offense taken, no worries.

And yes, I've had some workouts (and some days with multiple workouts) where I went with the "more is better" approach. Smart? Probably not. Did it seem like the right thing at the time? Yup.

[bloodangel90]

21 Dec

11 mins treadmill

Squat warm-up
overhead squat with bar (working on balance and flexibility )
back squat 135,185,205,225
260 5x5

Front Squat
165x 8,8,8,4
175x 4
185x 4

Hyper's 3x12 +10lb plate


Decided to add some unilateral work
not sure what to call em but from the bottom step of a stair on top of a 10bl plate: balance on one leg and drop down to touch the heal of the other foot to the ground below without putting any weight on the heal.

^4 sets of 12
abs

[bloodangel90]

26 Dec

12 mins treadmill

BP warm-up bar,135,185

BP with 1 sec pause 215 5x5

OHP
125x2
130x2
135x2
140x2
145x2
150x2
155x1
160x0 felt it was a no go so I did 4 PP's
120x 8,6

I always rep out with lower weights first on OHP's so I thought I'd try something different. Felt good but its odd that doing sets of 2's with higher weight didnt seem to effect my ability to rep out with 120 lbs

Dips +5 lbs 11,9,10

Cuban Press 4x15 with 10 lb
Bent Lat Raise 4x12 with 10 lb

[bloodangel90]

29 Dec

12 mins treadmill

Squat warm-up
overhead squat with bar
squat 135,185,205,225,245

Squat 265x 5,5,5,5,6

Front Squat
165x6
175x4
185x4
195x4
205x2

Power Clean+Push Press 135x3,3,3,3,3

some unilateral work off stairs(working up to pistols)

Decline sit-ups +10 lb plate 2x25

[bloodangel90]

1 Jan 2008

12 mins treadmill

Deadlift day I decided to use Power Cleans for light dead day

Power Clean
bar
135x5
140x5
145x5
150x5
155x5
160x5

I felt I might have had 165 in me but felt good enough.
I'v ben wanting to do these first on a light dead day for awhile but I really have no idea on how manay reps and sets I should shoot for.

Pull-ups x 8,7,6,5,5

BoR 140x 10,10,10,10

RDL 195 10,10,10,10

Shrug 255x10 260x10,12
Snatch grip Shrug 135x12,12

Face-pull 2 sets of 12 reps

I had planned to drop Shrugs from my work out in an effort to trim it down a bit but I missed em

[bloodangel90]

3 Jan 08

12 mins treadmill

BP warm-up
bar,135,185,205

BP pause reps 220x5,5,6,5,5

OHP
130x2
135x2
140x2
145x2
150x2
155x1 shitty rep

got a little mad because the plan was 2 reps on 155 and at least a single on 160 so I decided to do a few push press.

Push Press
165x3
170x3
175x3
180x3
185x3

Felt I might have had more but I'm not sure doing PP after was OHP was great idea from an over trainning stand point.

Skull-Crushers 70x 4x10

One burnout set of DB BP

Cuban-press 3x15 10lb
Bentover Lat Raise 3x15 10lb