OG Tuesday

the original grindhouse is still bookending the membership with our squats (me at the bottom, 'horst at the top, willy j and gilmer quads in between somewhere).  however, the weight range continues to grow

horst:

3x5 squats at 365
3x5 bench at 190 (still nursing an f-ed up shoulder)
1x5 deads at 375

root:

3x5 squats at 265
3x5 bench at 170
1x5 deads at 350

for your viewing pleasure, he's a candid of some mystery man pulling 350. excited to see a bit of bar curve finally...

Sunday at GATech

Didn't work out all week because I was in Canada... went for a run on Tuesday and then another short run on Saturday morning.  Have been eating and drinking crap all week... generally my body is a mess.  Anyway, got a decent workout in last night:

Squat: 5x5x285 (felt heavy... but the dude I was working in with was struggling with sets of 5x140, what a chump)
Incline Press: 5x5x185
Pullup: 5x5x35lbs weighted
One legged deadlift: 3 sets of 8 each leg holding 2x45lb dumbells.

My butt and back are sore.  Going to try to do more HIIT this week and clean my diet up.

Fitness goal of the day:

Fri @ OGNGA

Building that endurance....

21-18-15-12-9-6-3
95# Sumo deadlift high pull
24" lateral jump

19:39.1

Thursday Grind

'Horst

Squat: 2x5x345, 1x5x355

Press: 3x5x150

Clean: 2x3x235, 3x3x245

Root

Squat: 3x5x260

Press: 3x5x135

Clean: 5x3x185

After six weeks of linear programming via the starting strength model, we'll be switching to the Texas Method, beginning Sunday, Nov 11, continuing on the Sun/Tues/Thurs schedule.

Weights are starting to get heavy, but whenever i'm feeling week, i just look at vanderhorst and remember to...

the picture says it all

Wed @ GH2

Did a scaled WOD in 27:30.

Five rounds for time
95# Push Press 12 reps
4x10 meter shuttle run
95# Snatch 8 reps

Pretty damn tough for me. Could have finished faster but I lost the battle between my ears after round 2.

70s big on food

there's some classic lines in here

for example:

What do I eat?

Anything that has a face and can run/swim/fly away from you. Anything that comes from such animals. Pretty much anything that grew in the ground, on a vine, or in a tree. Use some common sense, but select the most caloric dense items you can find.

Tuesday inspiration, Including DDP Cameo

Still don't know how Diamond Dallas Page got involved here, but pretty cool story, and a reminder how consistency and hard work can get you places you never thought possible.

Try to ignore the sappy background music, and the disgusting homeless hippy locks.

Monday at the OG

30 Days into Starting Strength, and here are my gains so far:

Squat 3x5 +100lbs,  155 to 255

Deadlift 1x5 +80lbs,  255 to 335

Bench 3x5 +30lbs, 135 to 165

Power Clean 5x3, +20lbs, 155 to 175

Press +25lbs,  105 to 130

Keep in mind that my starting point for work sets at the onset of the program have a bit of sand bagging in them to get accustomed to heavy lifting again, but I'm still pretty pleased with the top line results.  On track for my year end 2012 goals for squats and deads, but bench is starting to stall.  Perhaps I need to do more volume on the weeks where i'm only doing one bench workout.  (2012 goals are 225/315/405 1RM on bench/squat/dead.  Basically just going for 2 plates, 3 plates, 4 plates on the bar)

Plan on doing GOMAD during November to spark some growth.  Not sure if my body can take it, though.  Last time I did it, my skin flared up due to all the dairy in my system.  Whatever it takes to get huge though, right?

Didn't post Thursday, and worked out yesterday instead of Sunday, so we have some catching up to do on recording workouts.

Thursday

Horst

Squats: 3x5x325

Press: (i forget)

Clean: worked up to 1RM.  Pulled 245 with ease, missed 275 by a hair

Root:

Squats:  3x5x250

Press: 3x5x130

Clean: worked up to 205 1RM

Monday

Horst

Squats: 3x5x345

Bench: 2x5x165, 1x5x185 (still nursing some shoulder tendon pain)

Deadlift: 1x5x355

Root:

Squats: 3x5x255

Bench: 3x5x165

Deadlift: 1x5x335

FRIDAY

Decided to go to Tech this evening... got a really solid workout in:

Squat: ATG up to 1x335.  Then box squats on a 18" box: 5x275, 5x315, 3x335, 3x350.
Snatch Grip Deadlift: 6x185, 5x225, 5x1x275
Press: eventually basically did 3-4x135... failed a lot on 155 and then dropped to 115 in the end.
Pendlay row: 5x3x185
Power Shrug: 15x225, ~4x15x275
Hamstring curls (with resistance ball): 3x6 each leg
Weighted leg raise: 3x15x25lbs (put a 25lb dumbell between feet, hang from pullup bar, raise knees so thighs are horizontal)

I will probably feel this one tomorrow.  Already had chick-fil-a and waffle house for double dinner.

Getting stronger

Missed yesterday morning but went today for a short session.

Squat: 5x5x285 super set with 15x24" box jumps in between
Pullup: 3x5x35lb weighted super set with 6x70,80,90lbs dumbell row.

Took about 40 mins.  Squats were SUPER easy.  Probably because I raged hard last night at MSMR/Grouplove.

GH2 - Push Press

I've fallen off the horse and haven't done anything since Sunday. Here is the push press session I had:

7 x 5 reps @ 135-135-145-155-165-175-175

Hoping to hop back on tonight.

Light Squats, Heavy Deads

'horst and i were still pretty toast from squats/sprints on sunday, so we decided to follow the texas method program for squats this week, and use today for 85% light squats, in prep for a big push thursday for +15 lbs from sunday's weights.

this led to some big pulls on deadlift, ref numbers below

Horst:

Squats: 3x5x275
Bench: 3x5x165 (shoulder tweak still an issue)
Dead: 1x5x350

Root:

Squats: 3x5x200
Bench: 3x5x165
Dead: 1x5x325 (unbroken, PR for me by a mile)

Monday Inspiration

From Mr. Schwarzenegger:

http://espn.go.com/video/clip?id=espn:8420216

OG Sunday: If you're gonna be a bear...

Be a Grizzly.

If you're gonna be a Grizzly, be a Grizzly that vomits pure lightening, like this guy...

Workout this afternoon:

With amazing weather outside, we pulled off the door to the OG and got to work on gettin' huge.  Horst and I pooned out and took Thursday off this week, so we were both well rested, and I think it helped out our lifts.  Willy J had a strong performance as per usual.

James:

3x5 squats at 290

3x5 press at 140

5x3 power clean at 225

plus, some bonus pullups/chins

Horst:

3x5 squats at 315

3x5 press at 145 (i think)

3x5 clean at 255

3x10 chins with grover

Root:

3x5 squats at 235

3x5 press at 130

5x3 power clean at 175

3x10 chins with grover

Also, Horst and I sprinted the hill outside my house 5 times...and both felt trashed, given that's the first time we've moved faster than a saunter in four score and seven years.

Thursday Dehydration

Had a couple of beers at a friend's house last night, woke up kinda dehydrated but went to the gym anyway...

Put in some decent work after sipping from the water fountain a good bit.

Squat 3x275, 2x295, 1x315, 1x335, missed at 350
Front Squat 5x185, 5x225, 3x245, missed a couple tries at 265.
Press attempted 5x5x135, but missed a good number towards the ends, more like sets of 3
Bench singles up to 205

OG Tues

I also worked solo, and missed 'horsts loving admonishment while i lifted weights

squats: 3x5 at 225
press: 3x5 at 125
power clean: warmed up, then had to head out for a pre-scheduled beer with the one and only jon groom (aka juan taco)

225 felt HEAVY on squats, so i doubt i'll be +10 each workout, but hopefully +20 each week

root

Alone at the OG

So I had steak, grits and grilled donuts and icecream at 7:30 at a friend's. Needless to say I was a little weighed down. Then I was running behind so I had go it alone because Rooter had already finished and was out drinkin beers.

Squat 285 3x5

Cleans 225 5x3

Pride  MIA

Sat & Sun @ Grindhouse II

No weights were lifted over the weekend, but I went on two grueling mountain bike rides. One Saturday on Bear Creek trail with a 2.5 mile technical uphill climb (and sick downhill). One Sunday on Ellijay's Red & White Loop trail. My legs and lungs were toast Sunday afternoon.

Work has been particularly busy this week, but I'm hoping to sneak something in this evening.

I'm quitting the Starting Strength program

i've found a better solution:

Hungry

Pretty good workout this morning at GT.  I don't think I ate enough yesterday, but it still went pretty well.

Squat: 5x5x285 (last two sets a guy spotted me a little on the last couple)
Weighted Pullup: 5x5x35 (struggle)
Weighted Leg Raise: 3x15x20lbs (hip flexor work... this helps squat)
Power Barbell Shrugs: 3x10x275

My metabolism is really cranking now... wanted to order two entrees at West Egg...

sunday at the OG

full lineup at the original grindhouse today

me:

squats 3x5 at 215
bench 3x5 at 160
deads 1x5 at 305

willy j

squats 3x5 at 285
bench 2x5 at 185, 1x5 at 195 (i think)
deads 1x5 at 325

horst

squats 3x5 at 305 ( i think)
bench (don't remember)
deads 1x5 at 325

here is a pic to inspire you to be more like arnold

Deadlift 5x5

5x5 Deadlift
Loads: 265-275-285-300-300

Ran 5k on Monday and did a scaled version of Crossfit's "Nate" WOD on Wednesday.

Posted a pic of 300 lbs on my bar. I think I should invest in another few 45 lb plates.

thursday grind

Horst:

Squats: 3x5 at 295 lbs
Press: 3x5 at 135 lbs
clean: 5x3 at 225 lbs

Root:

Squats: 3x5 at 205 lbs
Press: 3x5 at 120 lbs
Clean: 5x3 at 165 lbs (much better form)

wrapped it up with 3xFailure hanging straight leg raises

Keep GRINDIN' (start at 2:00)

also, i have a new fitness/life goal.  i've simplified it into a single picture

all i need are some grizzly bear stem cells and a hypobaric chamber

GT Workout

Quick update from this morning's lift:

Squats: 2x5x265, 3x5x275
Pendlay Rows: 6x3x175
Overhead Press: 1x155 (sort of bounced it up... dunno if it counts), 5x3x135
Pullups: 20

Decent workout.  Definitely feeling like I'm getting back into shape.  Metabolism getting cranked up. 

The dude next to me was box squatting well over 500lbs.  Beast.

Grindhouse I Gains Weight

Picked up +255 lbs in steel weights off of craigslist after work today.  Like the rest of my equipment, they are dirty, but solid.

Workout Tuesday was Squat/Bench/Deads plus some pull ups with Grover (the blue rubber band).

Horst: 

Squat: 3x5 at 275

Bench: 2x5 at 205, 1x5 at 215 (or was it 225?)

Deads: 1x5 at 295

Root:

Squat:  3x5 at 195 (+40 lbs from my 155 start)

Bench: 3x5 at 155

Deads: 1x5 at 295

Just two weeks in, the Starting Strength plan has shown great results for me.  I haven't had to deload yet, which is encouraging.  I'd like to use this simple Linear Progression program until I really stall hard, then switch to the Texas Method.

Texas Method is volume day/light day/intensity day, and has proven to bear great fruit with advanced novice/intermediate trainers who've stalled using simple linear progression.  An example week on squats would look like this:

Sunday: 5x5 (volume)

Tuesday: 2x5 at 80% of Sunday's weight (light day to maintain motor pathways, but aid recovery from volume)

Thursday: 1x5

Reportedly, the Texas Method came about when coach Pendlay was putting his lifters on volume/light/volume cycles.  The lifters would complain about being burnt out for a second volume day on the third work day, so he told them if they PR'd on the second volume day, they'd only have to do 1x5.  If they didn't PR, they had to drop 10% and do the full 5x5.

This regiment started showing great results, so it was standardized and now somewhat prolific in the strength building community and for athletic training during the off-season.

p.s. I've set a goal for 225/300/400 1RM's for bench/squat/dead by end of 2012!

Root

Willy J Morning Joy

Went to GA Tech this morning and worked out with all the other meat heads over there.  They installed some more squat racks so that's a bonus.  Of course, they were still all full when I arrived.

This morning:

Squats: 1x315, 1x295, 2x285, 2x4x275, 2x5x255.
Tried some Snatch grip deadlift on a platform: 4x6x185
Incline press: 3x3x185, 7x155, 5x155

As you can tell I wasn't being all that disciplined about my reps and sets.  Just kinda felt it out.

Snatch grip deadlift felt good, my lower back feels pretty trashed already.

Keep grinding it out.

Came across this in an article today while cruising around on T Nation during lunch.  It was a Q and A with Charles Poliquin , reportedly a world renowned strength and conditioning coach (http://en.wikipedia.org/wiki/Charles_Poliquin).

I've never seen or heard of folks doing platform snatch grip deadlifts...what are your thoughts?

The Single Best Exercise?

Q: Looking around most gyms, what's the most beneficial but neglected exercise you can think of?

A: The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platform and using the wide grip.

If you told me you were going to jail and only had a barbell and didn't want to get raped in the showers and could only do one exercise to put mass and strength on, then I'd tell you to do the snatch deadlift on a platform.

This exercise alone makes people gain weight like crazy. Any time I have someone who needs to gain weight fast and doesn't have a whole lot of time, I have them do snatch deadlifts. And with the snatch grip deadlift, straps are okay because you'll be doing reps above three, but don't use them until you get to your working weight.

If you think about it, this is the opposite of the sumo deadlift, which shortens the range of motion. Likewise, some powerlifters will lift in ballet shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip and platform will take care of that.