[h7jb7sg1e]

2008 S&P Goals:
1.) Dramatically improve S&P while avoiding injury & improving technique
2.) 405/315/585 = 1305 (184/143/266 =593 kg) *Powerlifting
3.) 225/275 = 500 (102/125 = 227 kg) *Weightlifting
4.) 90/225/200 = 515 (41/102/91 = 234 kg) *Weighted Calisthenics
^^^Pull-up/Dip/Decline Sit-up BW + Weight (current BW = 187 lbs or 85 kg 1/5/08)
5.) BW less than 200 lb or 91 kg
6.) Work on grip, close CoC #2

Progress…start/current/goal…date achieved
Squat…335/405/405...2.24.08 achieved
....NEW GOAL 335/405/500
Bench…245/275/315...2.24.08
Deadlift…445/455/585...12.31.07
Total.......1025/1135/1305

Month to Month
January.....+20/+20/+10....+50 total
Feburary....+50/+10/+0......+60 total
March........0/0/0..............+0 total
April..........0/0/0..............+0 total
May. 28th Big 3 test day

Snatch…155/160/225....1.7.08
Clean & Jerk..225/205/275... about 9 months ago for PR, current is 1.7.08
^^^taking a short break on this to focus on power cleans & OHP

Pull-up…55/55/90... about 9 months ago
Dip…160/160/225... about 9 months ago
Decline Sit-up…130/140/200...1.7.08

CoC #2... close with each hand
2 mile run… sub 12:00
4 mile run… sub 30:00

NEW GOAL:
Plate Pinch 2x-25s both hands and hold for 1 minute.
Plate Pinch 2x-35s both hands and hold for 1 minute.
Plate Pinch 45s both hands and hold for 1 minute.


Videos: I’ll put up videos when I reach the above goals.
I've hit a 405 quad parallel squat. I'll bring my camera to PR test days from now on. I really didn't expect to reach my goal so soon.


Also, I am finally using a power cage! I will using it on Fridays for Squats & Bench Press. It has four inch spacing but luckily they are perfect for me (an inch bellow parallel on ATG squat & set up height on walk out… for Bench Press its less than in inch bellow touching my chest and an inch or so lower than full extension.


^^^this has made a tremendous difference for me. For one I can safely test my squat and even bench without spotters. Though I try to get a spotter for added safety on the bench.
I’ll post references and helpful links in this area.
Kieth Wassung - Power Rack Training
Power Rack Training - IronOnline Weight Training Forum

That’s it. Enjoy.

[h7jb7sg1e]

5.28.07 Memorial Day
Day 1 - Weighted Calisthenics (wearing weight vest the whole time)
Warmup.............................skipp ed !
Calf Raise............................190x3x8 (100 weight vest + 90 plates)
Dips.................................... 145x3x2,2,1 (100 weight vest + 45 plates)
***took off 25-lbs from weight vest after failure to do 1 situp w/ 100-lbs
(force curve very different from holding plates)
Decline Sit-ups....................75x3x8 (75 weight vest)
Hypers................................75 x3x8 (75 weight vest)
Pull-ups...............................75x3x2 ,2,1 (75 weight vest)

BW @ 183 lbs

[h7jb7sg1e]

Important to add, I drank about 80 oz of water during the workout.

[h7jb7sg1e]

EDIT: Strength training volume significantly reduced. Intensity increased. Warmups & Cardio simplified.
20 rep squattin is new for me so I will use a fairly light weight and get technique and coordination down first.
Olympic Lifts eliminated for the time being, afterall it is a tertiary goal. May practice lifts with a broom stick on rest days (3,6,9)

[h7jb7sg1e]

5.29.07
Day 2 - Cardio
Weighted Stairs..................as many sets as possible in 20 minutes
***sets of 3 flights up and down (actual floors not a stepper or step mil)

5 sets in 7:26.25 (15 floors)
fatigued at about 5 minutes rested for a minute and completed one more set.

next workout I plan on doint the full 20 minutes even if just means standing there.

[h7jb7sg1e]

so much for rest day
Day 3 - Deadlift
Warmup......Jumping Jacks..................skipped again =(
Deadlifts
135-8x
225-5x
315-5x
405-3x * singles
425-1x
445-1x PR +20-lb 1-RM
465-0x felt the bar bend but it didn't budge
405-3x
Lunges
135x3x8
Behind-the-Neck Jerk
135x3x8
*Neck Circuit [4]
35x2x8
37.5x1x8
*also isometric holds for sides
DB Lateral Raise
40x3x8
Smith Strapped Power Shrug???
270+Bar (10 i think) 8x
290+Bar 8x
360+Bar 6x (maybe more, too heavy to count)

Comments:
Have to stop skipping warmup. May have reached point where back and legs are limiting factor on deadlift (grip use to be the problem). Or I could've been burned out. Need to work on traps a bit.

Drank almost a gallon of water in 100 minutes! Still no AC at the gym. Grip seems to recover with 1 day off inbetween lifting.

Gonna do Mon workout again this Fri, and move Bench workout to next monday. Working out with some hardcore gym regulars and bringing chains. Looking foward to it.

[h7jb7sg1e]

It appears my routine will undergone an overhaul this weekend. After which its in stone.

Day 4 Cardio
warmup
Jumping Jacks 3x50xBW
Weighted Stairs w/ 100-lb weight vest
7 sets (13:51.16)
21 flights total

still haven't reached 20 minutes total but getting closer. DOMS from neck and trap work. I really like shrugging now, gonna try it next week with a BB

[Zerocrew1984]

now i see why people complain about the colors in my log.....

[h7jb7sg1e]

heh heh

color coding works for me

[Chris H]

Are you training for Police or Fire work in the future? I have a degree in Criminal Justice and have put some serious thought into becomming a cop in the future.

Just curious, what are your stats, ie height, weight, years lifting?