[MatterOverMind]

Originally Posted by zop

I need to tape myself.

Truth.

I video almost every set of squats I do. Not DW style, I watch my set after I complete it and then erase it right away. I keep my camera in my home gym. It's a very useful tool.

[zop]

I need to get a camera, but I'll just try and get my friend to bring his camera to a workout session next week.

7/31/08 Thursday
-Treadmill-
30 minutes at 3.5 mph 0% incline

*Epic Donut like treadmilling. I ant sprayed the hell out of my garage so as I was walking I was smelling a lot of ant spray fumes and I hope this isn't bad.

[zop]

8/1/08 Friday
-Warmup-
Jump Rope 1 minute rounds x 3 w/ 1 minute rest between rounds

-Squats-
Warmup
135 x 5
185 x 3

-Bench-
135 x 5
185 x 5

*Ugh. I was working out at home so I had to clean the weights in place. I'm not sure what happened, but I just felt so tight in my hips. I tried going back to my regular stance and it still felt really tight. I tried to power clean 225 into a back squat position but couldn't get 225 to my shoulders. I mentally defeated myself today. Three days of squatting is really starting to get to my head, it's not easy and then there's always the fatigue pain that lasts until next morning. I'll try and salvage the squats tomorrow I guess.

[vince89]

lol 0% incline, amateur.

[MatterOverMind]

Originally Posted by zop

*Epic Donut like treadmilling. I ant sprayed the hell out of my garage so as I was walking I was smelling a lot of ant spray fumes and I hope this isn't bad.

I'm pretty sure that stuff has a lot of amino acids and protein in it.

[zop]

lol I hope so!

8/2/08 Saturday
-Treadmill-
30 minutes at 3.0 mph and 0% incline

8/3/08 Sunday
-Treadmill-
30 minutes at 3.1 mph and 0% incline

8/4/08 Monday
-Squats-
135 x 3
185 x 3
205 x 10
185 x 10

-Bench Press-
135 x 5
185 x 5
205 x 5
205 x 5
205 x 5

-BORs, strict-
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

*Yay I felt really good squatting today. I warmed up a lot with just the barbell and I was able to really feel my core. I kept my regular stance instead of wide and I'll probably stick to regular till the end of the squat competition. Yeah I was really able to get my hips into it and my depth felt good with each rep, but after the 10 rep sets I just felt so tired and felt like throwing up especially since I was using my core more.

It's like the more I squat the more I pick up on the little things and I improve each time I squat. I think the 2 days off (4 if you include the crappy friday workout) really dug into my conditioning so I should be back to where I was at by next week. I've got a lot going on this week so I'm just gonna take it relatively easy then continue the T3 cycle next week. Plus I have to figure out a time to get to the gym. I worked out at home today I was gonna 10 rep the 205 twice but on the second time when I cleaned the 205 off the floor I tried to push press it into position and hit my chin. So I just put it down and reduced the weight.

Oh and I added my treadmill walking for Donut.

[zop]

8/5/08 Tuesday
-Treadmill-
30 minutes at 3.0 mph and 0% incline

8/6/08 Wednesday
-Deadlift-
135 x 10
185 x 10
205 x 10
225 x 5
225 x 5

-Push Press-
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

*Taking it light again today. I should be able to get back into the gym by next week.

[zop]

Somewhere in between 8/8/08 - 8/10/08
-Deadlift-
135 x 10
185 x 10
205 x 10
225 x 5
225 x 5

-Push Press-
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

-Treadmill-
30 minutes at 3.0 mph and 0% incline

8/12/08
-Jump Rope-
1 minute rounds x 5

-Jump Circuit-
15 Power Jumps
20 Thrusters
20 Flying Step ups
15 Calf Raises
x 5

-Ab Wheel Rollout-
x 5
x 5
x 5
x 5
x 5

-Pushups-
x 10
x 10
x 10
x 10
x 10

Ab wheel rollouts and pushups were supersetted with the jump rope and jump circuit. So I did jump rope for 1 minute, then ab wheel rollout, then 1 minute jump rope, then 10 pushups, then 1 minute jump rope, etc.


8/13/08 Wednesday
-Warmup-
Exercise bike x 7 minutes

-Squat-
135 x 3
185 x 3
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

-SOHP-
115 x 5
135 x 5
135 x 4
135 x 4
135 x 4

-Deadlift, DOH w/ Hook grip-
135 x 5
225 x 5
315 x 5
365 x 3
385 x 2

-Hyperextensions-
BW x 5
BW + 25 x 5
BW + 25 x 5

*I was lazy with updating my log this past week. I was pretty busy. So today was my first day in the gym in almost a week and a half. They completely changed the whole thing. The orgiinal weight room is compeletely empty. They made a new weight room in the back behind the indoor bball courts. It's about 2-3 times as big as the one before and it has like 10 plasma 50+ inch LCDs infront of rows of treadmills, bikes, and elipticals. Other than that, it absolutely sucks. Only 1 power rack remains. The squat rack isn't there anymore. There is just a whole shit load of machines and some benches. I was really dissapointed when I was on the exercise bike. Ugh....

Squats felt really good. I really got my hips into it and I could feel myself being loaded like a spring. The 10 rep squats have really helped me tremendously and I felt it all around today.

I'm gonna be able to blow past my previous 405 deadlift and I'll do it DOH with hook grip!

[Team Dragonfire]

Originally Posted by zop

Squats felt really good. I really got my hips into it and I could feel myself being loaded like a spring. The 10 rep squats have really helped me tremendously and I felt it all around today.

thought you'd enjoy this seeing as you're starting to work higher rep squats into the program

Originally Posted by new rippetoe article @ t-nation

This isn't something I dreamed up. Strossen's written about it. Perry Rader's old programs from the '40s and '50s involved 20-rep squats. 20-rep squats are not a beginner's thing, because beginners can't possibly do them correctly. But for an intermediate lifter who wants to take six or eight weeks and grow some legs, 20-rep squats do a marvelous job.

It does make you tough. But most people can't stand to do the damn thing. If you're doing it right, you won't go more than six or eight weeks. You just can't. At least I couldn't, and I'm kind of stupid about that kind of stuff.

For an actual, no shit, set of 20 squats, you're going to pick a weight that you previously thought was your 10-rep max. And you're going to do 10 reps with it. Then you're going to do the 11th rep, and you're gonna breathe a little bit. And finally, you're gonna finish the 19th rep, and Jesus is gonna be talking to you about this time.

Then you're gonna finish the 20th rep, and you'll somehow get it back in the rack, and then you collapse. You'll get tunnel vision and your hearing will change while you're trying to catch your breath. All kinds of weird peripheral central nervous system effects will take place.

What you normally find is that you're laying on the ground, and you think, "Oh my God, I'm so glad that's over with." And then after about five minutes, the realization occurs, "I gotta do this again next week with another ten pounds. Oh shit."

Most people can't deal with that for a long period of time. But it's terribly useful for short periods of time.

[zop]

^^ ahahah I loved it. I get some of the tunnel vision stuff from the 10 reppers alone. I'm gonna do the T3 cycle a bit longer than move onto 20 rep squats.