2011 = 1200lb Total

[KC Masterpiece]

Speaking of, he just annoucned that "unofficial" copies of the book will be given away as part of a contest:



WANT.

[KC Masterpiece]

3.14.11

Sets Across

Squat: 5/5/4 @ 125 <--PR
Bench: 4/3/1 @ 95
Deadlift: 1x5 @ 130 <--PR

Every time the squat and deadlift increase going forward, it's a PR; I'm back at or above the numbers I reset from back in OCTOBER 2010.

The bench was sabotaged by a devout Westsider. An otherwise nice guy who's pretty strong was my spotter and decided it was time to give me coaching tips (both verbal AND TACTILE) while I had a rep-PR weight in my hands, and throughout the entire set. The guy wouldn't shut up . I appreciate his tips, but this combined with the time he tried to tell me that ultra-wide sumo-squatting was the only way to squat and it's time to find some new spotters. I'll get at least 12 reps with 95 on Friday.

[KC Masterpiece]

3.16.11

Sets Across:

Squat: 4/3/3 @ 127.5 meh
OHP: 3x5 @ 55

Bailed on chin-ups. Met with a guy who trained at Diablo Barbell (see here and here). He said after coming to DB he gained about 30kg, but also put over 300kg on his (already 635kg) total . He had story after story of lifters who came to DB and their lifts took off. Its basically a Westside factory but he assures me they'd let me train there and that I'd regret not going over.

If I didn't just buy that friggin' motorcycle I'd think about going over there pretty soon. Maybe in the next few months.

[vegan hal]

3.16.11

Sets Across:

Squat: 4/3/3 @ 127.5 meh
OHP: 3x5 @ 55

Bailed on chin-ups. Met with a guy who trained at Diablo Barbell (see here and here). He said after coming to DB he gained about 30kg, but also put over 300kg on his (already 635kg) total . He had story after story of lifters who came to DB and their lifts took off. Its basically a Westside factory but he assures me they'd let me train there and that I'd regret not going over.

If I didn't just buy that friggin' motorcycle I'd think about going over there pretty soon. Maybe in the next few months.

Is the issue that the gym you're at now has a contract? Those guys at DB sure are lifting beasts from the web site.

never bum out on the mc. my mc is not only my #1 transportation, it's also a great source of thrill and relaxation.

[KC Masterpiece]

Nah no contract now, I purposely went month-to-month because I may be moving soon due to grad school. I'm sure that gym is less expensive than mine, but the gym I'm at now is literally in between my home and work while this gym is 40 miles out of the way (with $6 tolls on the way home). Just can't swing it at the moment, especially now that I may be making 1/3 of my current salary in the near future as a teaching assistant .

[KC Masterpiece]

3.19.11

Work Sets:

Squat: 3/3/3 @ 127.5
Bench: 5/5/4 @ 95
Deadlift: 1x3 @ 132.5

Need better food and better sleep next week.

[KC Masterpiece]

3.21.11

Sets Across:

Squat: 5/4/4 @ 127.5
OHP: 3x5 @ 60
Pull Ups (Blue): 5/4/3

I knew I would get the squat set. Next session will be interesting, but I focused on tight abs, upper back and ass and the weight went up nicely.

Here's a vid



It's a miracle I managed to merge 3 videos and overlay music, it really is.

I feel pretty good about my squat form atm. The last two reps and the last rep of the last and second to last sets respectively got a little "squat morning-y" so tips are welcome. I'm thinking upper back tightness...

[baldy]

Great video, squats looking fantastic, not sure about the music.

[ninearms]

3.21.11

Sets Across:

Squat: 5/4/4 @ 127.5
OHP: 3x5 @ 60
Pull Ups (Blue): 5/4/3

I knew I would get the squat set. Next session will be interesting, but I focused on tight abs, upper back and ass and the weight went up nicely.

Here's a vid



It's a miracle I managed to merge 3 videos and overlay music, it really is.

I feel pretty good about my squat form atm. The last two reps and the last rep of the last and second to last sets respectively got a little "squat morning-y" so tips are welcome. I'm thinking upper back tightness...

Looks pretty decent to me. If I was going to pick on anything it would be:

1) Upper back - definitely some chest drop on the penultimate set. Grip looks too wide to me. The narrower the grip the tighter the back.
2) Bar speed - you're not catching the bounce (not to be confused with bouncing out of the hole), and you're not making the plates rattle. Squat faster.

Music was tolerable

Try this:

[chewybaws]

Strong squatting man, your flexibility looks good for a big guy. Calves are huge!

[KC Masterpiece]

What can I say I've been on a Meshuggah binge lately (and I don't think it's gonna end any time soon).

Thanks for the comments, 9A. Sometimes I hit the bounce sometimes I don't. I didn't notice before but I'm with you on bar speed. A reset is imminent so I'll be better able to tweek soon.

Thanks, Chewy. Honestly its only because of those two routines I linked to your log, the Agile 8 warm-up and the Cressey warm-down. I've always had major problems with flexibility but these two programs have helped immensely. Calves are nice but I need to start squatting for my size!!

[vegan hal]

nothing much to add except "damn impressive!" and yeah man you got some massive calves. awesome. you've come a long way and you haven;t rushed the progress. getting a big pay off.

and I hearya on the gym deal. the convenience factor is nice where you're at. plus it looks like a very nice gym. i certainly dig the squat rack you get to use. I'm guessing the other gym benefits from a bunch of guys doing some sick lifts and having a "brotherhood" that perhaps could push you a bit harder. but you're doing really well as is as i said above.

[KC Masterpiece]

Yeah the atmosphere is all i'd really go for at a place like that. I really don't like aspects of Westside and something tells me that's what would happen there. Yeah that's my rack. I don't know what it is, but I use this one whenever I get the chance as opposed to the fancy new platform racks.

3.23.11

Sets Across

Squat: 3/3/3 @ 130
Bench: 5/5/3 @ 97.5
Deadlift: 1x5 @ 132.5

Misgrooved the 2nd squat rep on the first set and didn't recover. I think it's time to start mircoloading the squat given that my last two 5lb bumps resulted in 3/3/3 each time. Mini plates en route.

Bench set was by far the best benching i've done. Lats are fried. Went down for the 4th rep on the last set and didn't have a chance in hell of getting it off my chest.

Deadlift went up nicely.

[KC Masterpiece]

3.25.11

Sets Across:

Squat: 4/3/3 @ 130
OHP: 5/5/4 @ 62.5

Most of the last 4 OHP reps were misgrooved.

Gonna give 130 one last crack on Monday. If I get it, start mircoloading, if not reset to 115. Gonna drop a warm up set, too. Volume for 3x5 @ 130 with one less warm up set would be over 10% less than what I'm doing currently.

[KC Masterpiece]

3.29.11

Sets Across:

Squat: 4/2/3 @ 130
Bench: 5/4/3 @ 100
Deadlift: 1x5 @ 135

Reset squat to 115 next time. womp womp.

Bench and DL were strong. My ass was roughly 36" off the bench going for that 4th rep on the last bench set. Didn't get it so will stay at 100 for next time. DL keeps movin.