Goobs log, Now with video!!!

[Lordmuppet]

am reading this for myself but also thought of you

http://www.t-nation.com/free_online_article/most_recent/cardio_for_strength_athletes

[Goob]

am reading this for myself but also thought of you

http://www.t-nation.com/free_online_article/most_recent/cardio_for_strength_athletes

Are you calling me fat???

Seems like it could just be an excuse for fat bastards to take it easy on cardio, but I'll try it out for a bit and see how it goes. I did lose tons of strength pretty quickly when I started doing some all out till I vomit conditioning stuff though, so could be something to it.

5/23/2012
Front Squat
10xbar
5x95 lbs
5x115 lbs
2x5x135 lbs

Figure thats a good enough start and will add 5 lbs a weekish

Press
5xbar
5x50 lbs
5x60 lbs
5x70 lbs
5x80 lbs

Deadlift
10x135 lbs standing on 2 rubber mats ~1.5-2 inches total
5x160 lbs also from mats
5x195 lbs from the floor
5x225 lbs
5x260 lbs

~10 minute break talking to a guy about how he recently quit crossfit because it made him skinny and weak. Also, he injured himself kipping and had trouble walking because of it?

Pull ups
6,4,4,4,3

Hanging Leg Raise
12,12,12, some cheating reps going on there at the end

[Lordmuppet]

not calling you fat buddy

just you mentioned you had more bodyfat than you wanted and that you lose strength when you try to condition so thought you might find it useful

[Goob]

not calling you fat buddy

just you mentioned you had more bodyfat than you wanted and that you lose strength when you try to condition so thought you might find it useful

Likely story, looks like some top quality back tracking there

It's a strange kind of vanity I have going on now, don't want to lose enough weight to look good, because I'll be way too skinny



Decided not to change the weights on the plan because todays triple at 200 lbs went really well. Energy is coming back and it only felt as heavy as it should have.

5/25/2012
Squat
10xbar
5x95 lbs
5x120 lbs
5x145 lbs
5x170 lbs
5x200 lbs
8x145 lbs

Bench
10xbar
5x65 lbs
5x80 lbs
5x100 lbs
5x115 lbs
6x135 lbs - was only meant to be 3 reps, but had a spotter, so thought wtf, go for it
8x100 lbs close grip

Barbell Rows
10xbar
5x60 lbs
5x70 lbs
5x85 lbs
5x100 lbs
3x120 lbs
8x85 lbs

Standing Cable Crunch
2x20@ 110 lbs

Horizontal Leg Curls
15x60 lbs
10x100 lbs
10x115 lbs
10x125 lbs
10x135 lbs

Shoulder is doing well with squatting and pressing in the same session so far. Since I switched to high bar squats and started doing pec stretches, it has been doing better, so hopefully this won't be an issue. Bench press is lagging behind, so this program should hopefully get it sorted and maybe get a bodyweight bench this year, if I don't get too fat again

[Goob]

gym closed at 2:00 yesterday afternoon, so decided to just push things back a day this week

5/29/21012
Squat
10xbar
5x100 lbs
5x125 lbs
5x150 lbs
5x175 lbs
5x200 lbs

felt good, fast, could have got 7 or 8 on the last set maybe, so strength is coming back

Bench
10xbar
5x65 lbs
5x80 lbs
5x100 lbs
5x120 lbs
5x135 lbs

terrible lift off made the last set tough. The guy yanked the bar up and let it go over my face. Had to take a couple seconds to get set up again (well, as best I could holding the weight, which is not very good) and afterwards the guy says "you know, you're wasting a lot of energy waiting like that at the start."

Barbell Rows
5x60 lbs
5x75 lbs
5x90 lbs
5x105 lbs
5x120 lbs

Back Extensions
2x15

Standing Cable Crunches
2x20x110 lbs

[Lordmuppet]

terrible lift off made the last set tough. The guy yanked the bar up and let it go over my face. Had to take a couple seconds to get set up again (well, as best I could holding the weight, which is not very good) and afterwards the guy says "you know, you're wasting a lot of energy waiting like that at the start."

I have a set speech i give EVERY spotter and it includes 'we count down from three then lift off and only when i say 'got it' do you let go'

edited to add: powerlifting wise it's good to let the bar settle at the top for a second as it takes height off the bar. Try it and you'll see

[Goob]

terrible lift off made the last set tough. The guy yanked the bar up and let it go over my face. Had to take a couple seconds to get set up again (well, as best I could holding the weight, which is not very good) and afterwards the guy says "you know, you're wasting a lot of energy waiting like that at the start."

I have a set speech i give EVERY spotter and it includes 'we count down from three then lift off and only when i say 'got it' do you let go'

edited to add: powerlifting wise it's good to let the bar settle at the top for a second as it takes height off the bar. Try it and you'll see

This was the first time the lift off was bad enough to really effect the set, so from now on will have to go over that as well.

Also, I do let the bar settle a bit before pressing, but to be honest, I don't pay attention to the bar so much. Mostly I focus on trying to keep my back tight and how my legs aren't tight enough, then think "fuck it, it's good enough"

Am on my way back to being a fat bastard Bodyweight 177 lbs (80.3 kg) this morning

Decided to ignore my previous plan of moving everything back a day and went in today

5/30/2012
Front Squat
10xbar
5x95 lbs
5x115 lbs
2x5x140 lbs

felt heavier than it should, but got through it with reasonable form, last rep on 2nd set of 140 was a bit goofy starting to fall forward but recovered

Overhead Press
5x50
5x60
5x75
5x85
triceps sore from bench yesterday, barely got it

Deadlift
10x135 lbs
5x160 lbs
5x200 lbs
5x230 lbs - felt really good, went up crazy fast
5x265 lbs - no more reps in there, at least not today

Pull ups
6,5,5,4,4
tried like hell to get 7 that first set, but not even close, happy with these though

Skipped abs because they were getting sore from deadlifts

[Adena]

Am on my way back to being a fat bastard Bodyweight 177 lbs (80.3 kg) this morning

I can't imagine that bodyweight looks very fat on a 6ft tall guy! Don't worry, just eat and lift! You don't want a girl getting stronger than you, do you?

[Goob]

Am on my way back to being a fat bastard Bodyweight 177 lbs (80.3 kg) this morning

I can't imagine that bodyweight looks very fat on a 6ft tall guy! Don't worry, just eat and lift! You don't want a girl getting stronger than you, do you?

Even at 190 lbs i didn't look fat with a shirt on, but was very squishy and a bit jiggly. Would have to be well over 200 lbs and probably up into the 300's to look properly fat I think. Was close to 20% body fat at 190 and people still were calling me skinny.

Think yesterday was an anomaly though, stepped on the scale before getting in the shower this morning and only 173.8 lbs, which seems more reasonable given that I weighed right on 173 a couple weeks ago and haven't really been eating a lot since then.

But, I'm going on the creatine and upping protein again, so you got some work ahead of you if you going to pass me up


Will be trying to teach this guy how to squat again today. The same guy that stopped training with me after one session because I was expecting him to try as hard as me. He has been putting a lot of effort into training deads since then and has apparently got it from 320 lbs in november to 400 lbs a few weeks ago, but still can't squat with just the bar. That's embarrassing, so will try to help him again and see how it goes. Besides being a huge pussy, he's not a bad guy so it would be nice if I could get him squatting. Will try to be a bit easier on him than I am on myself since it is nice to train with someone even if it does slow things down a bit.

[Goob]

So, the guy is just a huge pussy. He showed up today and did "shoulders and triceps." At one point I asked him what happened with squatting today and he fake laughed, so I just left it alone. Guess he's fine with squatting sometime in the future, just not today. If he wants to squat when I am there, I will help him, but I'm not making any more plans or coming in at a different time so he can make it.

6/1/2012
Squat
5x100 lbs
5x125 lbs
5x175 lbs
3x205 lbs
8x150 lbs

3x205 was a bit tough, right knee was wanting to kick in coming out of the bottom on the last rep, but could have got a few more reps, 8x150 was good

Bench
5x70 lbs
5x85 lbs
5x100 lbs
5x120 lbs
3x140 lbs
6x100 lbs

not too bad, left elbow a bit sore after this

Barbell Rows
5x60 lbs
5x75 lbs
5x90 lbs
5x105 lbs
3x120 lbs
8x90 lbs

Standing Cable Crunches
3x20x110 lbs

[Adena]

So, the guy is just a huge pussy. He showed up today and did "shoulders and triceps." At one point I asked him what happened with squatting today and he fake laughed, so I just left it alone. Guess he's fine with squatting sometime in the future, just not today. If he wants to squat when I am there, I will help him, but I'm not making any more plans or coming in at a different time so he can make it.

Weird, I guess squats are not for the faint of heart. Personally, they're my favorite even though I'm not the greatest at them.

Nice work though, seems like you got a lot done even though your friend didn't.

[Lordmuppet]

glad to hear you won't be wasting your time on the chump

I lose track of the number of crappy training partners I've had.

[Goob]

Missed the gym yesterday because worked late washing and hand polishing an RV/caravan. Was a pain in the ass and arms/shoulders so sore after ~5 hours polishing with a towel. Was shiny as fuck at the end though

Training didn't go well today, so will be repeating this weeks weights, except for deadlift, am pretty confident I will make that, so it should go up as normal.

left notebook in the car so will just go from my terrible memory

Squat
10xbar
5x100 lbs
5x130 lbs
5x150 lbs
5x180 lbs
4x205 lbs Fail

didn't really pay much attention to the numbers the spreadsheet spit out for me, but looking back, this would have been a 5rm pb. Was so upset I missed it. 4 was so tough, then 5 just couldn't get back up. Pretty happy with form though, didn't crumple like I had been previously when failing, just got stuck at the bottom.

Bench
4 sets or 5 working up to a massive fail at 140 lbs.
will blame this on having a bad day because I've just done a comfy triple with this weight on friday.

just left after that, feeling tired and weak, so will be back at it fresh on thursday for some heavy deadlifting and front squats

Edit: yeah, that guy definitely is a waste of time, he came in a bit before I left, for his "leg day" but no squats will be done. 3 different kinds of leg press will be nailed though for sure, and calf raises to the max

[Lordmuppet]

Missed the gym yesterday because worked late washing and hand polishing an RV/caravan. Was a pain in the ass and arms/shoulders so sore after ~5 hours polishing with a towel. Was shiny as fuck at the end though

Training didn't go well today, so will be repeating this weeks weights, except for deadlift, am pretty confident I will make that, so it should go up as normal.

left notebook in the car so will just go from my terrible memory

Squat
10xbar
5x100 lbs
5x130 lbs
5x150 lbs
5x180 lbs
4x205 lbs Fail

didn't really pay much attention to the numbers the spreadsheet spit out for me, but looking back, this would have been a 5rm pb. Was so upset I missed it. 4 was so tough, then 5 just couldn't get back up. Pretty happy with form though, didn't crumple like I had been previously when failing, just got stuck at the bottom.

Bench
4 sets or 5 working up to a massive fail at 140 lbs.
will blame this on having a bad day because I've just done a comfy triple with this weight on friday.

just left after that, feeling tired and weak, so will be back at it fresh on thursday for some heavy deadlifting and front squats

Edit: yeah, that guy definitely is a waste of time, he came in a bit before I left, for his "leg day" but no squats will be done. 3 different kinds of leg press will be nailed though for sure, and calf raises to the max

So I have gone through 5 training partners. Only one still lifts regularly as far as I know. My attitude with any new ones will be to throw a copy of Starting Strength at them and ask them to get back to me in 6 months. If they are still going then, then we'll talk. I'm glad to hear you aren't changing anything about your routine for him. That's crucial.

Something I've found helps is to train with guys much heavier than me. That way, even if their training is crappy, I still have something to strive for i.e. beating their lifts at a lower bw than them.

[Goob]

Missed the gym yesterday because worked late washing and hand polishing an RV/caravan. Was a pain in the ass and arms/shoulders so sore after ~5 hours polishing with a towel. Was shiny as fuck at the end though

Training didn't go well today, so will be repeating this weeks weights, except for deadlift, am pretty confident I will make that, so it should go up as normal.

left notebook in the car so will just go from my terrible memory

Squat
10xbar
5x100 lbs
5x130 lbs
5x150 lbs
5x180 lbs
4x205 lbs Fail

didn't really pay much attention to the numbers the spreadsheet spit out for me, but looking back, this would have been a 5rm pb. Was so upset I missed it. 4 was so tough, then 5 just couldn't get back up. Pretty happy with form though, didn't crumple like I had been previously when failing, just got stuck at the bottom.

Bench
4 sets or 5 working up to a massive fail at 140 lbs.
will blame this on having a bad day because I've just done a comfy triple with this weight on friday.

just left after that, feeling tired and weak, so will be back at it fresh on thursday for some heavy deadlifting and front squats

Edit: yeah, that guy definitely is a waste of time, he came in a bit before I left, for his "leg day" but no squats will be done. 3 different kinds of leg press will be nailed though for sure, and calf raises to the max

So I have gone through 5 training partners. Only one still lifts regularly as far as I know. My attitude with any new ones will be to throw a copy of Starting Strength at them and ask them to get back to me in 6 months. If they are still going then, then we'll talk. I'm glad to hear you aren't changing anything about your routine for him. That's crucial.

Something I've found helps is to train with guys much heavier than me. That way, even if their training is crappy, I still have something to strive for i.e. beating their lifts at a lower bw than them.

I'm one of the biggest guys in the gym most times when I'm training at a massive 79 kg . It's a pretty terrible gym and it seems all the beastly guys that used to train there have gone and only the skinny(and fat) weak guys like myself are left. A couple guys that compete in bodybuilding occasionally still train there, but none of them are strong, they aren't that big and none of them actually perform the lifts.

Most of the people at my gym now like to tell me how I'm going to fuck my knees going so deep when I squat and how I'm going to have to drink cows milk and steroids if I want to get strong, and how I should work biceps, because they are important and leaving them out will somehow keep me from getting strong. There is one guy that actually said he would just watch me get crushed when my knees blow out trying to squat heavy