2011 = 1200lb Total

[KC Masterpiece]

nice to have a sauna. we have a hot tub which i use sometimes. but a sauna would be extra nice.

hey, so we went to Syracuse @ G'town again this year (last weekend) glad they won since it's a 5 hour round-trip drive. the orange certainly have been up & down this year. crossing fingers for a good big east and/or NCAA tourny.

oh and while i'm not a major NBA fanatic, i'm pretty jacked that Carmelo went to the Knicks.

Yeah man I don't follow the NBA at all but Carmelo being back in NY has a nice feel to it . Honestly I don't follow any sports besides MMA in any fashion whatsoever but the Orange season in 2003 will be with me forever.

[KC Masterpiece]

3.4.11

Work Sets:

Squat: 1x5 @ 115
Bench: 1x5 @ 87.5
Deadlift: 1x5 @ 125 <--5 complete reps @ 125 = PR

Finally pulled from the floor after 9 damn weeks. Felt great, too. Getting set wasn't a problem. After my first warm up a respected lifter in the gym who I don't really know came over and asked if I always pull in my Oly shoes. I told him yes, cited the Rip article that "ok'd" this practice and gave him the whole schpiel about having short arms, long torso, etc. etc.

Finished the set and then pulled 60 for a few reps in barefeet and it felt fantastic. I think it was a tad less cramped in the set position, even. I was honestly surprised that happened and he came over to me after watching all my sets and just told me point blank that I have weak hamstrings and that I have to start working them. This kind of shit makes the fees I pay at this gym versus working out in my free gym at my work, filled with fitness enthusiasts worth it.

Gonna throw in some good mornings/BE's going forward.

[KC Masterpiece]

Started the weekend by taking this out for a ride. It has 8 miles on it .

[KC Masterpiece]

3.7.11

Work Sets:

Squat: 1x4 @ 120
OHP: 1x5 @ 47.5
Chins (Green Band): 5

Everything was sloppy.

[vegan hal]

sweet bike! did you just get that? I know you were thinking about upgrading. Looks like a "street fighter" naked sport.

cute pup too.

[KC Masterpiece]

Looks like a "street fighter" naked

Exactly . It's gonna get even more naked soon, too. And get a matte Black finish. Not quite a sport; technically a "standard."

cute pup too.

Thanks--today's her birthday, too! 4 years old.

[KC Masterpiece]

3.9.11

Sets Across:

Squat: 5/4/4 @ 120
Bench: 5/4/4 @ 92.5
Deadlift: 1x5 @ 127.5

Back to full power. A two week fucking flu!

Destroyed the deadlift set. Thinking about extending the knee and pushing through the floor before extending the hips really helped.

[vegan hal]

Looks like a "street fighter" naked

Exactly . It's gonna get even more naked soon, too. And get a matte Black finish. Not quite a sport; technically a "standard."

cute pup too.

Thanks--today's her birthday, too! 4 years old.

she's gonna want a sidecar. ha!

enjoy the new ride. very nice.

[KC Masterpiece]

3.10.11

Accessory Work:

Physical Therapy Exercises

Grip: warm up then 3x5s @ CoC #1. Less than a mm from closed.
Increased weight up to 5s static hold with fat gripz @ 85.

Good Mornings: 3x10 @ bar

[KC Masterpiece]

she's gonna want a sidecar. ha!

Well this was my first thought



And I actually met with a guy who said he could build one for my old bike.

But now I'm thinking about saying fuck it and going with this:

[KC Masterpiece]

Ive been planning on running the juggernaut method after finishing with this program, and i've been following Chad Smith pretty closely. Here's the vid from his last meet.



And this was posted in his log today:

Once I'm healthy, I'm going to just do some easy training for 2 or 3 weeks and then starting cranking it up again towards the SPF Powerstation Pro/Am in August. My goal there is to total 2300 (925-550-825). My first meet I called 1950 and went 1962, last meet I called 2150 and went 2165, so if you are a betting man, bet on 2300. I'd really like to try and get a bunch of top raw guys, Efferding, Weech, maybe some Euros even, there to really put on a show.

His first meet was 6 months ago @ 1962. He's looking to gain 350lbs in 1 year

[vegan hal]

That video is unreal.

the dog in the sidecar is terrific!

[KC Masterpiece]

Yeah man Chad is a monster.

3.11.11

Sets Across:

Squat: 5/4/4 @ 122.5
OHP: 3x5 @ 52.5
Pull Ups (Blue Band): 5/5/4

[ninearms]

What's drawing you towards the Juggernaut Method? I read the book and to me it looks like 5/3/1 with all the built-in flexibility removed, and made way more complicated than it needs to be.

[KC Masterpiece]

What's drawing you towards the Juggernaut Method? I read the book and to me it looks like 5/3/1 with all the built-in flexibility removed, and made way more complicated than it needs to be.

Well first, I'm not sold completely yet. I'm actually leaning more toward 5/3/1 for powerlifting, regardless of when the complete e-book comes out, especially since I recently decided to go for a PL meet at the end of this year.

But I do like the auto-regulation built in to TJM, and especially the conditioning/speed work programming. I understand Wendler's "just fucking sprint" mentality, but having actual programming drew me to Smith's program. Plus all the volume seemed like a nice change. The conditioning work can be done in Wendler's program too, of course, but working with a full lifting and conditioning template Smith had laid out was alluring, I guess.

I'm still at least 3 months out from intermediate programming so I have time, but 5/3/1 for PL is as much on my radar as TJM.