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This Boy's Life

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Posted by: Saturday Fever

A friend asked me to register here, so voila! This was my workout this morning. I hate DE days and I will always complain about them.

DE Sq/DL Day

Speed Deadlifts
8 sets of 1 with 275
3 sets of 1 with 315

Suspended Squats
6 sets of 3 with 405

Pull Throughs
4 sets of 6 with 200

Hamstring Curls
2 sets of 12 with 180

T-Bar Rows
5 sets of 5 with 6 plates

Speed on the deads was excellent.

Posted by: M.J.H.

Great to see that you made it over SF!

Yeah, I always hated DE days too when I was training on Westside. Volume is looking good though man. What about those pics that you promised a while back?

Suspended Squats
6 sets of 3 with 405

I have a question about these though. Are these from parallel. Suspended I am assuming that you're doing them from the bottom position. But 405 seems awfully heavy to be coming out of the hole with.

Posted by: Saturday Fever

The bar is hanging low enough that if I used a box, it would be about 12" which is a bit below parallel for me. 405 out of the hole isn't so devastating when I can fully squat 115 pounds heavier.

Posted by: M.J.H.

Sh*t, I completely forgot that you can squat 520.

I always think we have similar squat numbers, nevermind. Insane squat man, especially at your height, nice work!

Posted by: atherjen

hmmmm

do I know you!!? I think so!! those weights and style training ring bells!

Welcome!!
glad to see you started a journal! always look forward to reading it!

Posted by: Saturday Fever

You look awfully familiar yourself.

Posted by: ncgirl21

Hey! Just wanted to stop in and say hello and Good Luck!!

Posted by: Saturday Fever

I'm at work so this is the only picture I could get for now, and it's jusy my ugly mug. It's not so good quality cause it's a webcam. I'll try to get a digicam shot this evening that has some body in it.

Posted by: atherjen

you need to SMILE!!

(and no negative talking... no calling urself ugly)

Posted by: Saturday Fever

Well I can't go calling myself "Mr. America" now can I?

Posted by: Saturday Fever

ME Bench Day

One little, two little, three little PR's...

Decline Bench
45x5
135x5
185x3
205x3
225x1
255x1
275x1

Decline Bench (2 Boards)
315x1
335x0

Decline Bench (3 Boards)
335x1
355x1

Decline Bench (5 Boards)
405x1
415x1

Incline DB Press
70x28
70x19
70x12
70x5

On the Incline I was going to do as man sets as it took to reach 100 reps total. But when I only got 5 on the last set I killed that idea. I feel like I rule, though.

Posted by: atherjen

Way to go on the new PR's!!

killer lifts!
I really need to learn more about this westside training!

Posted by: Saturday Fever

The routine itself is very simple. What confuses newcomers is the freedom and variety the routine gives.

You should move to California and be my workout partner.

Posted by: ncgirl21

Awesome lifts Mr. America

!!!

Posted by: atherjen

(laughing at Andrea!

)

well it sure is hard to learn!! it seems anyways! (pssttt can I call you anything aside from S.Fever?)

Cali would rock, a lot warmer than the maritimes!

Posted by: Saturday Fever

My name is Adam, you can call me that if you'd like.

Let me find the URL I used to learn Westside and I'll post it for you.

Posted by: Saturday Fever

http://www.musclemonthly.com/article...werlifting.htm

Excellent article by Dave Tate of Westside Barbell on how the routine works. If you have any questions, I'd be happy to answer them.

Posted by: M.J.H.

Awesome workout SF. Impressive weights, like always. I can't even imagine unracking 415 on the bench, even if it was for a 5-board press. What kind of ROM would you estimate the 5-board press is? 4-5 inches? Also, the 70's for 28 on incline DB presses is just insane.

Posted by: atherjen

Originally posted by Saturday Fever
http://www.musclemonthly.com/article...werlifting.htm

Excellent article by Dave Tate of Westside Barbell on how the routine works. If you have any questions, I'd be happy to answer them.

Thanks Adam!!!

Posted by: Saturday Fever

I have long arms and I use a close grip, so on 5 boards my ROM is probably 8-10"

And anytime Jen.

Posted by: Saturday Fever

1) I am infatuated with atherjen.
2) Here's pics of me ranging from 200 to 240 pounds.

Posted by: Saturday Fever

and:

Posted by: Saturday Fever

and 200ish again...

Posted by: Saturday Fever

and 205-210ish...

Posted by: Saturday Fever

226...

Posted by: Saturday Fever

my badass belly and my belly button ring around 205...

Posted by: Saturday Fever

225ish...

Posted by: Saturday Fever

240ish, 30lb heavier than i am now...

Posted by: Jenny

Welcome to IM

And you chose the perfect girl to be infatuated with

AJ is one the sweetest girls I know

Posted by: atherjen

Originally posted by Saturday Fever
1) I am infatuated with atherjen.
2) Here's pics of me ranging from 200 to 240 pounds.

I read that!! awww. but trust me dont listen to Jenny(thanks sweetie-your the sweetheart-notme!). Im just a nut!

looks like you have some great size going on as well!! great work! so what are your goals right now?
and which stage are you at..like weight?
btw, that belly button is cool! I only know a few guys that have theirs done!

Posted by: Saturday Fever

I weigh 210ish these days. Goalwise, I'd like to stay around this weight. I'd like to bench 300+, squat 600+ and deadlift 600+. All in the semi-short term.

Posted by: Jill

Originally posted by Saturday Fever
my badass belly and my belly button ring around 205...

Posted by: Saturday Fever

ME Sq/DL Day

Good long relaxing weekend. Followed up by a good ass-kicking at the gym.

Squats (on a 17" box, about 3" above parallel)
45x3
135x3
185x1
255x1
315x1
365x1
405x1
495x1
535x1
545x1

SLDL
5 sets of 5 with 410

Rack Pulls (ROM was about 12")
2 sets of 6 with 500
2 sets of 6 with 405

Hyperextensions
3 sts of 12 with 85

I don't know that I have a PR on Squats when the box is at 17", but that was a hell of a lift, if I may say so.

Posted by: atherjen

well I certainly will say so- 545 squats?

NICE!!!!

even the deads and rack pulls kick! awesome workout!

Posted by: Saturday Fever

Ever lift something and feel as if your entire body was going to explode?

Posted by: atherjen

I lifted a pencil to write a final once and thought my brains were going to explode-does that count?

Posted by: M.J.H.

Damn, SF, 545 is friggin' awesome. Nice work there. Volume and weight on SLDL's too is insane. Great job, keep it up.

Pics are looking good too, you were friggin' massive at 240!

Posted by: Saturday Fever

My entire appearance changed from 225 up. My face, everything. I'm much happier being 210-220.

I'm really impressed by the way my posterior chain is handling the workouts. I'm hoping my upper body will take some ideas and help out my bench. I'm going to look into Supertraining by Dr. Mel C. Siff this week and see what I can maybe add to my bench workouts to get some progress going.

Posted by: M.J.H.

That's how I sort of feel SF. My bodyfat level right now is about as high as I want to see it. I mean even when I was weighing more, 230ish or even 240ish, looking at pictures, my face looked extremely bloated, etc.

Yeah your bench seems to be where you need to put the most emphasis. Your squat is crazy, and your deadlift isn't bad at all. You have such long arms too, I can see how bench could be an area you'll have to put more focus on.

Posted by: Saturday Fever

I think the problem areas for me on bench are my form, and my close grip. On decline I can move more weight, but I'm in a position to increase the amount my lats are involved, so I think the combination of form and grip are hindering me.

Perhaps I should work on those a bit.

Posted by: M.J.H.

Wow, form and grip huh SF? That's interesting. At least you know where your weakness is. My bench is just a b*tch overall if you ask me. My weakpoint changes from week to week, etc. My BB pressing strength in general is weak though, for whatever reason.

Funny you mention anything about your grip though. Because you can deadlift 550 obviously and rack pull even more without a problem, correct?

Posted by: Saturday Fever

My grip on bench is really close. I don't mean my ability to hold the bar.

Posted by: P-funk

Originally posted by Saturday Fever
I think the problem areas for me on bench are my form, and my close grip. On decline I can move more weight, but I'm in a position to increase the amount my lats are involved, so I think the combination of form and grip are hindering me.

Perhaps I should work on those a bit.

work on your bridging so that you can use your lats more on the flat bench.

I like to mix the grip up form set to set, especially when I am doing speed work. just to make sure i am strong all around.

Posted by: Saturday Fever

Bench Assistance Day

Decided to go with something a little different today. Something I haven't done in almost a year. And I severely overdid it. The idea is to get 100 total reps in 6-10 sets, with the goal being to get it done in 6 if possible.

CAT DB Bench
75x21
75x17
75x15
75x12
75x11
75x11
75x8
75x5

CAT Bentover BB Row
185x26
185x25
185x22
185x20
185x7

Shot too light on the rows by just a hair. The DBs felt just right for the exercise. I am sore.

Posted by: atherjen

interesting workout....

nice lifts though!

Posted by: Saturday Fever

CAT training uses similar ideas to what the Westside crowd calls "Gneneral Physical Preparedness."

Basically it's like a cardio workout, in a sense. A muscle that can work longer is a muscle that can workout more efficiently.

I wish I had Supertraining at work, I could quote the pertinent info about it directly.

Posted by: M.J.H.

I have tried that CAT principle before, but only on calf raises. I can't even imagine how painful that would be on bentover rows or presses, damn. Because when I did it for my calves, it was intense as hell.

Posted by: Saturday Fever

It's evil because your secondary movers (shoulders and lats n bench, for example) tend to be 100% dead well before you get to 100 reps. It really forces your triceps to pick up a lot of slack.

On the rows, my biceps were fried, forcing me to really squeeze with my shoulder blades and use my lats. I went too light on the rows, but for my biceps it was death.

Posted by: M.J.H.

I am really tempted to give this CAT thing a try in the near future. After I get used to the whole high-set/low-rep stuff.

Posted by: Saturday Fever

DE Sq/DL Day

Went with the boredom today. This is what I got.

Speed Deadlifts
8 sets of 1 with 285
2 sets of 2 with 315

Romanian Deadlifts
8 sets of 3 with 385

Hyperextensions
5 sets of 8 with 85
1 set of 6 with 85

Hamstring Curls
3 sets of 12

Posted by: M.J.H.

Nice speed session SF. How are Romanian deadlifts different from SLDL again, that always confused me.

Posted by: Saturday Fever

SLDL you keep your legs stiff.

Romanian you bend your legs only as much as needed to keep going lower.

I do Romanians on a platform so I can go extra low, usually going down until the bar is a hair above my feet.

Posted by: M.J.H.

Wow, so Romanian you basically try and keep your legs nearly as stiff as with SLDL? That's so confusing to me, lol. Wow, on a platform you pull 385 for 8 sets of 3?

Posted by: Saturday Fever

Well, imagine a SLDL but being able to bend at the knees. It creates a lot more drive.

Posted by: M.J.H.

Wouldn't a SLDL but being able to bend your knees be a conventional deadlift?

Posted by: Saturday Fever

No. Here's a picture. Her knees would be LOCKED at this bend throughout the lift.

Posted by: M.J.H.

Oh okay, I think I understand what you're saying now. It's all too confusing for me though. Maybe because my conventional looks like a SLDL, etc.

Posted by: Saturday Fever

Everyone's deadlift eventually looks like a SLDL if you're doing it right. An SLDL typically starts from the top, as does a Romanian. The difference being that a Romanian starts at the top with knees bent and leaves the knees in that bent position throughout the lift. No more bending, no less bending.

Posted by: atherjen

super lifts SF!!

you must have been pooped after all those sets eh

Posted by: Saturday Fever

The main thing I hate about my DE session is that speed work isn't draining at all. So I end up doing things with my assistance work that I normally wouldn't do. Like 400000000 sets.

But to answer, yes I was quite tired.

Posted by: M.J.H.

Haha, I know exactly what you're saying SF! I remember hating that when I was training on Westside. I would do all this volume for speed work and it would never even phase me. And then I would be fresh after that, but I didn't want to go extremely heavy because its a speed session, etc.

Posted by: Saturday Fever

ME Bench Day

Reverse Band Bench
135x5
185x5
205x3
225x1
265x1
275x1

6" Lockouts
5 sets of 5 with 325

DB Bench
3 sets of 20 with 50

Wow. I really like reverse bands on bench. I think that would be a great way to do board presses as well.

Posted by: M.J.H.

Damn, nice strength on bench SF! Reverse band, can you explain that a bit? I have tried benching with bands once and it was the most awkward lift that I have ever done, lol. Lockout strength is impressive, as usual. Where would you say your biggest weakpoint is on bench? Lats?

Posted by: atherjen

what are those rev.bent bench?

Posted by: Saturday Fever

Where would you say your biggest weakpoint is on bench? Lats?

Definitely not. My weakpoint is my form, I've decided. My triceps are strong, my lats are strong, my shoulders are strong, my bench is not. Something in my mechanics is off.

Reverse band, can you explain that a bit?

what are those rev.bent bench?

Reverse band bench is when the bands are anchored to the top of the rack instead of the ground. It's just another form of accomodating resistance. The closer to my chest the bar gets, the more weight the bands relieve. The more I get to lockout, the less the bands are helping.

I hope that makes sense.

Posted by: M.J.H.

Okay, I think I know what you're saying SF. So basically towards lockout is where the stress is placed? And closer to your chest the bands take off some of the resistance?

Posted by: Saturday Fever

Yeah so on my chest it was probably closer to 245. But at lockout is was a legit 275.

Posted by: Saturday Fever

I'm going to make a pitstop at the gym today during my lunch break and have a trainer record me doing some bench reps. I need to see my form and bar path and such. I re-read a bunch of Dave Tate benching articles last night and they got me all motivated and shit.

Posted by: atherjen

you speak in far to advanced training lingo than I can comprehend!

Posted by: Saturday Fever

Which parts? I don't mean to. I'll take stabs at making what I say more clear. Perhaps with enough coaxing I can make a Westside'r our of you.

Posted by: atherjen

ummmm well.... I dont know-everything!

maybe its just me! hah
hmmmm Im not too sure about that now-thats some strange training and whatnot to me. extremly confusing! I get gray hairs trying to understand!

Posted by: Saturday Fever

You're not old enough to have grey hairs! If I can successfully get this video transferred to my PC and into a usable format, I'll start taping my sessions so you can see what I'm doing. That should clear things up a bit.

Posted by: M.J.H.

Yeah SF, that would definitely be a great idea, for all of us not just Jen. If you do get the videos uploaded on your computer you can probably resize them and send them to Prince, and he can upload them for you.

Posted by: M.J.H.

No workout the past 2 days?

Posted by: atherjen

taping some workouts would be real nice of you! give me a more clear picture of WTH your doing!

Posted by: Saturday Fever

I don't workout much on weekends. Look for my workout tomorrow morning.

Posted by: M.J.H.

Wow, no working out on weekends huh SF? Just Monday through Friday exclusively huh? Any reason for this?

Posted by: Saturday Fever

Nope, no reason.

Posted by: Saturday Fever

ME Sq/DL Day

Went for a PR. Did I get it?

Squats (legal depth)
135x3
205x1
275x1
315x1
405x1
455x1
495x1
540x1

Yes. I did.

Romanian Deads
4 sets of 2 with 425
1 set of 2 with 405

Hypextensions (average bands)
3 sets of 6

Pull Throughs
4 sets of the stack

Abs!?
300 reps, varying exercises

Hell hath frozen over, I did abs.

Posted by: Saturday Fever

Bench Assistance Day

I have no problems saying that today I did some ass-kicking. Just felt "original" today.

Elbows Out Skulls
4 sets of 4 with 140
2 sets of 2 with 155
1 set of 1 with 160

Dips
1 set of 1 with +165 (375 total for anyone counting)
2 sets of 2 with +160
4 sets of 4 with +150

BB Front Raise (used the ez bar)
3 sets of 8 with 50

Side Lateral Raises
2 sets of 12 with 30

Pullups (parallel grip)
4 sets of 6 with +60

I'm not sure what created the whole 4-2-1-1-2-4 thing. I struggled to get 4 reps on my first set of skulls, either because I wasn't warm or it was just a lot of weight. But I was stubborn so instead of dropping or doing sets of 4 I added and told myself to hit 2, and then the whole thing took off from there.

Posted by: Monolith

Dips with +160lb

Sure you wont make a vid, SF? Not to prove your lifts, but just because it'd just be cool to watch.

Posted by: Saturday Fever

I have a video now of my form on bench that I'm trying to convert to a standard format. Once I make it work, I'll get some others. I'd really like to do a video showing proper squat and deadlift form and how similar they are.

Posted by: Monolith

Originally posted by Saturday Fever
I have a video now of my form on bench that I'm trying to convert to a standard format. Once I make it work, I'll get some others. I'd really like to do a video showing proper squat and deadlift form and how similar they are.

Hey, thats a good idea.

Maybe you could do a vid for SLDL's and Romanians, too...

Posted by: Saturday Fever

I think I've posted links to videos explaining those enough already.

Posted by: atherjen

damn I feel week on dips now!!!

NICE!!! thats just crazy!

Nice squats yestarday too, congrads on the PR!

Posted by: Saturday Fever

Merci.
Grazie.
Gracias.
Vielen Dank.
Dank u.

Posted by: Saturday Fever

DE Sq/DL Day

I come from the land of 100 reps!

Hyperextensions (with a 60lb)
60x34
60x32
60x27
60x7

Pull Throughs
I think it took 7 sets.

Abs
200 total reps

Posted by: M.J.H.

Damn SF, I have been a little busy lately havn't had a chance to check out your journal. All I have to say is holy f*ck!

Hyperextensions (with a 60lb)
60x34
60x32
60x27
60x7

That looks insane. I can't even imagine the DOMS I would experience the next few days after a CAT set for hypers.

Elbows Out Skulls
4 sets of 4 with 140
2 sets of 2 with 155
1 set of 1 with 160

Dips
1 set of 1 with +165 (375 total for anyone counting)
2 sets of 2 with +160
4 sets of 4 with +150

Your strength on skulls and dips is absolutely phenomenal. I am going to take it that your triceps are definitely a strongpoint in your bench. It's hard to believe that you can skullcrush and dip those kinds of insane weights and not break 245 on bench. So confused to me.

Squats (legal depth)
135x3
205x1
275x1
315x1
405x1
455x1
495x1
540x1

Awesome job man, congrats on the PR.

BTW, SF, your training frequency is mind boggling, honestly. Do you ever train again when your body is still a little stiff/sore from the previous session? You hit speed squat/deadlift today and then Monday, you hit max effort squat/deadlift. That's just crazy man! I don't know how you do it.

Posted by: atherjen

look at all those REPS!!!!!!!!

those had to hurt a lil!!
do you only do that for a change every now and then?

Posted by: Saturday Fever

I can't even imagine the DOMS I would experience the next few days after a CAT set for hypers.

I'll have a better gauge on that tomorrow.

It's hard to believe that you can skullcrush and dip those kinds of insane weights and not break 245 on bench. So confused to me.

Now you see why I'm focusing so hard on bench now.

Like I said in messenger, I rest for 2 reasons (not counting weekends) that I take rest:

1) I'm injured.
2) Work, emergency, etc.

I rarely work on weekends. If that isn't enough rest, my progression will say so.

do you only do that for a change every now and then?

Every once in awhile I get a hankering to do it. Then I remember I hate it and shelf it for a while.

Posted by: Saturday Fever

ME Bench Day

Today was deemed "work on form on the bench day", but that was so long I just called it ME Bench day again. Things I focused on:

1) as big an arch/bridge as I could possibly put together
2) pressure is on my traps
3) widening my grip, keeping the path of the bar straight and to the sternum

and away we go...

Bench
45x5 (feels weird, back wants to knot up I'm arching so much)
135x5 (ditto)
205x3 (again)
225x3 (went up easier than usual, got 3, but my back was really stiffening up)
245x1
250x1 (ooh, no pain no gain might be true)
260x1

At this point my back was really, REALLY feeling knotted. Now I know why people have said to "work on your bridging." Because it probably takes a while to happen without the severe stiffness I feel right now. So instead of doing something else, I wisely began adding boards and keeping the arch intact.

3 Board Press (wide grip)
275x1
295x1

5 Board Press (still wide)
315x1
325x1

So at this point I'm convinced my form is not perfect but is much better. Also at this point my back is so knotted up I had to lay on the bench and let things unwind.....So I ended my workout with some back work.

Bentover BB Row
3 sets of 8 with 295

Posted by: M.J.H.

Damn 260 on bench? Nice work man!

15 lbs. PR's are always a good thing. When is the last time you maxed out on bench? Also, how did 260 feel? Come up pretty easy or no? Everything else is looking damn good.

Posted by: Saturday Fever

The ROM was much shorter, so I didn't have to fight the weight for very long which is probably why I hit it. It feels very strange benching wide, though. And using a serious arch is rather uncomfortable.

Posted by: M.J.H.

That must be a lot different, gripping very wide like that and all. I can't even imagine. It's sounds interesting though, I might actually give it a shot. We'll see what happens. I really would love to get my stubborn a*s bench up.

Posted by: Saturday Fever

ME Sq/DL Day

Much needed weekend coming, and a surprise for you all.

Sumo Deadlifts
45x5
135x5
225x3
315x1
405x1
495x1
585x... (did I get it? keep reading)

Hyperextension (zercher-style ala Monstar)
8 sets of 2 with 150

SLDL (mini bands)
3 sets of 8 with 375

And that was that. Excellent day at the gym. Did I forget anything?

Oh yeah, the deadlifts. Did SF hit a 35lb PR... Allow me to submit the following:

585x1

Yep. A smart man would call it a day and go home proud. So allow me to submit the following, complete with my text addition.

600x1

Posted by: atherjen

that you in the vids? ?!?! ok ok stupid question Im sure it is.. Nice form!! and that is a HELLA lota weight!

that 600 looked like it hurt!!!

impressive to see you didnt stop at 585 either!
those are some pretty burtal hypers too! owie

Posted by: Saturday Fever

I rounded my lower back a bit on the 600. That scared me because I didn't know until watching myself. But a lift is a lift, and I'm proud. And thanks jen.

Posted by: M.J.H.

Holy f*cking sh*t SF!

Absolutely incredible PR's set today man. Way to go, you're definitely representing Westside and representing Supertraining if you ask me. You're such a great example of what one can achieve when they put their mind to it.

585 and 600 both looked solid as hell too, I mean you look like you have so much more in you. Next time I pull heavy I'll have to take a video as well, because honestly 585 seems to be a tad more of a struggle for me than you. Are you wearing a deadlift suit? You're definitely looking large in the videos too man, what are you weighing these days?

Hyperextension (zercher-style ala Monstar)

LOL, gotta' love them Zercher style.

Again man, awesome job, congrats, keep it up!

Posted by: Saturday Fever

I appreciate it a lot. I figured with some of the recent bickerings between myself and other members, I'd rather "put up" than "shut up."

Are you wearing a deadlift suit?

I do wear squat briefs when I deadlift.

You're definitely looking large in the videos too man, what are you weighing these days?

I always say 210ish. I don't weigh too often. I've doing the whole 25-30 calories per pound diet that we've discussed, so it's quite possible 220ish would be more accurate.

Posted by: M.J.H.

Your progress lately man has just been completely insane, as you know. Really motivational IMO to a lot members here at IM. Especially if they knew you back at WBB when you started with Westside, etc.

Another request if you ever have a chance. Maybe some physique pictures if you don't mind. I am just curious because you look awfully good, from a bodybuilding perspective I mean in terms of your physique. Also, it would be great if you could start posting your meals during the day, or at least during the week.

Posted by: Saturday Fever

Physique pics I've been meaning to do since I started posting again, but it just hasn't happened. I will see what I can do this weekend.

Posted by: M.J.H.

Yeah that would be great SF, physique pics would be awesome because you honestly look like you have a bodybuilder type of physique. Which proves all of your theories about hypertrophy training, powerlifting vs. bodybuilding, etc.

Also, any thoughts about posting your diet?

BTW, I just bought 2 bottles of ZMA. The ZMA here:

http://www.1fast400.com/?products_id=1041

Look okay?

Posted by: Saturday Fever

That is the same dosage I take. Good price too, I paid a bit more. I may have to switch stores.

And for the sake of "putting up" instead of "shutting up" I'll have pictures on Monday.

I agree it may go further to justify what I say than just studies and such.

Posted by: M.J.H.

Yeah, trust me SF, your results by means of your unique training methods, etc. do much more to prove your point than studies, etc. Because if you remember there were a few specific people back at WBB who seemed to know all about the science behind training, and exercise physiology, but they never seemed to apply what they knew, etc. I mean honestly the gains that you made from when you first started, to now, is just insane. Both in terms of size/strength, every aspect IMO.

Yeah 1Fast400's brand is really good in terms of price, and I completely trust the brand, and the site. BTW, I am really looking forward to your physique pictures monday. Don't worry about correct posing or anything, lol, because if you have seen my pics you know that I can't pose for sh*t.

Posted by: M.J.H.

BTW, I didn't realize how close you are to a triple bodyweight deadlift man!

Something else I wanted to simply bring to your attention SF. Even though I don't think this matters to you personally, videos do a lot to justify your lifts, prove that you're actually lifting what you're saying you are, etc. The prove a lot of your training theories etc., IMO. The next time you take a deadlift video (just so there are no doubters) you might want to take it from the front or the rear so everyone can clearly see the plates. Because I can see people having doubts.

Posted by: Saturday Fever

OK, a few things first. I said I weighed 210ish. This morning before working out I weighed 227. Secondly, here are pics we took this weekend whilst goofing around. Face blotted due to Monster-like facial expressions

and the right arm is blotted to cover incriminating tattoos.

Posted by: Saturday Fever

The front of me.

Posted by: Saturday Fever

And my wimpy left, untattooed, arm.

Posted by: Saturday Fever

Bench Assistance Day

Good day. Enjoyed the weekend off. Ate a ton.

Decline DB Press
3 sets of 20 with 65

Close Grip Bench (hands fully in the smooth)
4 sets of 10 with 150

Bentover BB Row
2 sets of 6 with 275

DB Front Raise (never done these before)
12x20
12x30
10x40

Pushups (dont until failure)
173(ish)

I really did lose count around 150 on the pushups because a girl walked by and her ass was hanging out of her shorts and I had to stare.

Posted by: ncgirl21

Looking Good

That's a lot of weight!

Posted by: atherjen

"I really did lose count around 150 on the pushups because a girl walked by and her ass was hanging out of her shorts and I had to stare"
thats HILARIOUS!!!

looking great in your pics! great size and development!
why ooo whyyy did ou block out ur face though!

come on....

those are some serious pushups going on too!

Posted by: Saturday Fever

"Monstar-style" pose grimacing. I get funny looks on my face when I'm trying to looks "buff."

Posted by: atherjen

your not alone- myself included!

just take a relaxed pic then- no posing! w/face!

its nice to put a face to who you are talking to

Posted by: Saturday Fever

I've posted my face before.

But I suppose you want a clean shaven face on top of my body. OK, Let me see what I can do.

Posted by: M.J.H.

Damn SF, physique pics look friggin' great!

Chest/back/delts are all absolutely awesome, nice work. It's crazy that this powerlifting program is giving you a bodybuilder type of physique, I didn't think that was possible.

Yeah, I know the feeling about those damn facial expressions, lol. Nice workout by the way.

Posted by: PreMier

SNF-- I KNOW YOU!!

I had no idea this is who you were... It sounds cheesy... but I admire you, if that is who you really are

Posted by: Saturday Fever

DE Sq/DL

I hate this day. It's so boring.

Speed Squats
8 sets of 2 with 300

Suspended Good AMs
10 sets of 1 with 275

Hyperextensions
5 sets of 5 with 80

And I was bored, so I called it a session.

Posted by: Saturday Fever

Originally posted by PreMier
SNF-- I KNOW YOU!!

I had no idea this is who you were... It sounds cheesy... but I admire you, if that is who you really are

You know me? Then I should know you. Who you be?

Posted by: atherjen

Suspended Good AMs?? are those some sort of good mornings??

and yes yes.. clean shaven pic!

Posted by: Saturday Fever

They are good mornings but bar is hung from the top of the rack. So you start at the bottom and push up. It's somewhat nutty. And you have a PM.

Posted by: Triple Threat

I just stumbled across this journal. Great workouts and pics. That 600 DL looked pretty easy, too.

Posted by: M.J.H.

Nice to see you still doing suspended good mornings SF, damn they're a tough friggin' exercise. Keep it up, bro.

Posted by: Saturday Fever

Thanks Cap'n. Always happy to see a new face to talk to.

I hate suspended good mornings. They're brutal. My poor back is mad as hell for doing them. But in the end, they're a great strength lift, so I suppose my back will just have to be angry.

Posted by: ncgirl21

Where's the picture???

Awesome lifts!

Posted by: Saturday Fever

It's in your PM box.

Posted by: GRIFF

Holy crap, your a friggin BEAST, lookin huge man, workouts are lookin very good, dont forget to change that bench in ur sig, 260 right??? And I'm starting to think that you yourself wrote supertraining, couldnt you have thought of a better pen name?? oh well, keep up the good work, I've been getting some of the techniques through monstar and i'm looking forward to incoporating some of these things in my own workouts. Itd be great if you could stop by my journal, I may have some questions for you later on if you dont mind. Anyways thanks for the knowledge you've passed on in here.

Posted by: Saturday Fever

Itd be great if you could stop by my journal, I may have some questions for you later on if you dont mind. Anyways thanks for the knowledge you've passed on in here.

No problem at all.

Posted by: Sapphire

I figured I would stop in and say hello to you SF!!! You are BIG, huh? Why do you cover up your face in your pics? I like your belly button ring, BTW.

Posted by: M.J.H.

I think it's definitely time to update your bench in your signature SF! You worked damn hard to get your bench up, show that sh*t off, lol.

Posted by: Saturday Fever

Originally posted by Sapphire
I figured I would stop in and say hello to you SF!!! You are BIG, huh? Why do you cover up your face in your pics? I like your belly button ring, BTW.

When I flex I make funny faces.

Posted by: Monolith

Originally posted by PreMier
SNF-- I KNOW YOU!!

I had no idea this is who you were... It sounds cheesy... but I admire you, if that is who you really are

He IS famous!

Posted by: Saturday Fever

Posted by: atherjen

I dont get it?? famous?

Posted by: Saturday Fever

Just a joke. I think it originated in Monstar's journal.

Posted by: Sapphire

Originally posted by Saturday Fever
When I flex I make funny faces.

Yeah so?? Don't we all????

Posted by: Saturday Fever

I am changing the way I train my bench press. I am going to do 2 ME days, basically. The first day will focus on the bottom of the lift, while the second day will focus on the top of the lift and lockout. I will also be training to a 3RM most of the time, though I will obviously still do 1RM testing.

As always this is based on Supertraining. The sessions will look like the following:

Bench: sets of 3 until a 3RM
CG Decline: 5 sets of 5
4,3,2,1 Board Press: in that order, working to a 3RM on 4 boards and then to 1RM on every board on the way down.
Accessory work: the usual slew of lifts I do, just less since my overall volume is going to be high.

2nd day -
CG Bench: find a 5RM
Bench (wide grip): to a 1RM
6,5,4 Board Press: 1RM on each, descending.
Rack Lockouts: shoot for 3RM
Accessory work: usual slew, less volume.

Posted by: Saturday Fever

Originally posted by Sapphire
Yeah so?? Don't we all????

I doubt you make funny faces. Your face is too pretty. It's not possible for it to look funny.

Posted by: M.J.H.

I am changing the way I train my bench press. I am going to do 2 ME days, basically. The first day will focus on the bottom of the lift, while the second day will focus on the top of the lift and lockout. I will also be training to a 3RM most of the time, though I will obviously still do 1RM testing.

I was waiting for someone to finally give something like this a shot. I am really looking forward to seeing what kind of results that you get training this way. I honestly think that it will work great. Be careful of course not to go too heavy too often, but I think as long as you're changing things up, etc., you should be fine. Good luck!

Posted by: Saturday Fever

I'm going to hit 405 in 90 days or less using this scheme.

Posted by: PreMier

Originally posted by Saturday Fever
You know me? Then I should know you. Who you be?

Well, I dont personally know you.. I know of you. PM your way.

Posted by: M.J.H.

I'm going to hit 405 in 90 days or less using this scheme.

Wow, setting our goals a little high?

Posted by: PreMier

NM, your not who I thought you were.

Posted by: PreMier

Originally posted by Saturday Fever
OK, a few things first. I said I weighed 210ish. This morning before working out I weighed 227. Secondly, here are pics we took this weekend whilst goofing around. Face blotted due to Monster-like facial expressions

and the right arm is blotted to cover incriminating tattoos.

What tatoos? Your a fucking liar. Why post pics AND videos of someone your not? Yes, im calling you out.

Posted by: PreMier

Thats Luke Mueller. Not you "Adam". Another troll peeps?

Posted by: Monolith

Posted by: Saturday Fever

Anonynimity(sp?)? Good christ.

Posted by: PreMier

Why didnt you answer my PM then?

Posted by: PreMier

And here are your tats?

http://www.ironmagazineforums.com/at...&postid=609290

http://www.ironmagazineforums.com/at...&postid=609291

Oh, and here is Lukes stats BTW:
Luke Mueller's Stats: Close to what SF claims, except for the massive bench differance.

Bench Press: 440 shirted touch-and-go; 315 x 12 raw; 350 x 8 raw, 365 x 5 raw
Deadlift: 600 suited
Squat: 550 knee wraps and belt; 405 x 8 raw
Vertical Leap: 38 1/2"

Posted by: M.J.H.

Wow, wow, wow, wow, wow.

What the f*ck is going on here? What bothers me the most I think is that I remember the original pictures that PreMier just posted links to, supposedly being SF.

Posted by: PreMier

Yes, it could be SF, and I could be totally fucking out of hand. However the pictures posted in the first of this thread look nothing like Luke Mueller. And I PM'ed SF about something earlier, but got no response.
One more thing, in his recent pics(see tatoo) he is much smaller than his older ones. The pics that I posted are from when Luke was in High School... And also, why would he black out his arm where there is NO tatoo?

Im not trying to cause troublr here, but I really dont appreciate being lied to... Especially when it is someone that I look up to(Luke). SF is very smart, and has good advice/methods, however I dont believe that that is him.

I wonder if he will come back?

Posted by: M.J.H.

I am so friggin' confused at this point. Here is a face pic from the 1st page of this journal:

http://www.ironmagazineforums.com/at...&postid=607604

The guy here looks nothing like the guy in PreMier's post #144, IMO.

If you look back to the first page of this journal, and even on the 2nd page, SF posted a bunch of pics. Varying in weights, etc. Honestly, in the pictures posted the guy doesn't even have a similar build to be 100% honest. Okay, the guy in this pic looks to be tall and slender looking, with extremely long arms, developed traps, and somewhat narrow shoulders, and a tatoo on his right shoulder and right upper arm:

http://www.ironmagazineforums.com/at...&postid=609288

http://www.ironmagazineforums.com/at...&postid=609290

http://www.ironmagazineforums.com/at...&postid=609291

But then, this picture, the guy looks to have much darker hair:

http://www.ironmagazineforums.com/at...&postid=609289

Now here, the guy has a much rounder face, still darker hair, and just thicker all around, yet with shorter arms than the guy in the first pics:

http://www.ironmagazineforums.com/at...&postid=609292

Also, in this pic, where is the tatoo on his right shoulder?

http://www.ironmagazineforums.com/at...&postid=609295

I am just so confused. Ever since you pointed out that the guy in SF's most recent pics actually doesn't have tatoos at all, it makes me question everything.

Another thing, why black out your tatoos in some pics, and not others?

Posted by: M.J.H.

Damnit.

I hate this crap so friggin' much. Because SF has helped me out so much. Always backed me in a lot of things and always just given me great advice. I think that he can contribute a lot to IM. And I really don't want to lose him. I honestly do not think SF is the kind of guy to simply walk away from this kind of thing.

But I am going to post a few comparison shots. These are all supposed to be SF, which I think is nearly impossible. The guys hard have similar builds, skin tones, etc. Compare the nipples from the pictures, they're not the same, or the shape of the pecs, not at all the same. Look at the ears in the 2 front on pics, one has ears that stick out some, and the other has ears that don't stick out at all.

In this pic, look how developed his traps are, and how dark his hair is... darker than all of the pics in the image I attached:

http://www.ironmagazineforums.com/at...&postid=609289

Posted by: PreMier

Yup, I also noticed the chest differences. And like I said before, he is very smart, and does give some good advice. But I do not know why someone needs to lie.

Posted by: M.J.H.

I am sure that SF is going to clear all of this up tomorrow, he's not the type of guy at all to do this sort of thing. At least not in my experience. I mean the guy has so much to offer, like you said I don't see any reason at all to lead everyone to believe that you're someone you're not.

BTW, PreMier, who is Luke Mueller anyway? Someone that you know or what?

Posted by: M.J.H.

I mean honestly it wasn't even a good job at leading us on, this is why the whole thing confuses me so much. This pic SF attached in page 1:

http://www.ironmagazineforums.com/at...&postid=607604

Now this guy has reddish hair, etc. In some of the other pics he has blonde hair, and some of the pics he has dark brown hair. I am just so friggin' confused. I can't wait for SF to clear all this up.

Posted by: PreMier

Originally posted by MonStar
BTW, PreMier, who is Luke Mueller anyway? Someone that you know or what?

Here is Kevins website. I have never met Luke, but these guys are pretty inspirational.

http://web.mit.edu/kevtrice/www/index.html

Posted by: GRIFF

sad sad sad if this is all true man, I just told you today how appreciative I was for the info you had. No reason to leave this place, just cut the shit, you're knowledge would be missed.

Posted by: atherjen

well I'll be darned... had me tricked!

what I dont understand is WHY the lies???

no one would have thought less of you for not being that huge "other" guy.

Posted by: Sapphire

Maybe there is a good explanation......

Posted by: Monolith

Originally posted by Sapphire
Maybe there is a good explanation......

There might be an explanation, but i doubt its good.

Posted by: naturaltan

I had read this thread once but was confused with the low bench when compared to the huge squat and deadlift. The only reason I would question that is because my PB benching is 245 for a couple reps and I can only deadlift maybe 315 for a few reps and squat again not very much. Although these totals may be true, it's just a bit off if you ask me.

Posted by: Saturday Fever

I can't wait for SF to clear all this up.

There is no clearing it up. I'm a phony. A fake. A fraud. You've been hoodwinked. Bamboozled.

I know nothing, I am nothing.

If what I know and have said has helped you, I'm glad. If what I say offends you because it is so obscenely correct, I apologize. But I am not who or what I say I am.

If what I know can help you, I would be thrilled to assist. What I know is genuine, I am not. It was never my intention to build confidence and destroy it. I realize now that I'm a pretty fucked up person. Anyone else in my position would have been happy just to help. I wasn't. I wanted to help and inspire. What I never realized, and probably still don't, is that the results the people I've helped have seen have been nothing less than inspiring. Especially to me. I realize now I grew jealous of the people I was helping. Why should my ideas and my theories work for them and not as well for me?

I am a fake. What I know, what I can help create, and what I am are all very different things. There's nothing else to say.

Posted by: M.J.H.

Damn, SF, this was one of the greatest posts that I have ever read. I honestly give you more credit than you'll ever know for coming clean about the whole situation. Please, please, please stay here at IM, guys like me could use your support and advice.

Posted by: Sapphire

Very cool of you to admit you messed up! It takes a big person to do that, please stay on IM.

Posted by: GRIFF

holy crap, that almost braught a tear to my eye, haha but seriously stick around and keep at it, shit man you'll have no problem gettin as big as you want or look however you want with the stuff you know. dont worry about it man, bygones, takes a real man to admit somethin like that.

Posted by: M.J.H.

Yeah I agree completely with what has been said SF. Definitely stick around, no one here thinks less of you, I am sure that Prince can just delete this journal. You honestly have so much to offer and so much knowledge to give, there's absolutely no reason not to stick around.

Posted by: Monolith

Well man, admitting youre wrong is one of the hardest things you can do. I certainly tend to avoid admitting it as much as possible. Shit, even showing your face around here after all this went down takes a lot of balls.

So are we gonna get a real pic of you, and some real stats, now?

Posted by: atherjen

ok I think we can wipe your slate clean! that took guts to post.
so how about letting us get to know the real you?

Posted by: Saturday Fever

Who said anything about leaving or not sticking around?

Real stats, someone asked. Well, my lifting stats are legit, but I suppose that has to be reproven now doesn't it.

I stand 6'4. I weigh 210. I've got 9 tats. 4 on my right arm, 3 on my traps, one on my lower back and a new (and especially painful) addition around my belly button. Combined with my belly button being pierced and my belly is downright sexy. :P

I heard mention in the ruckus about hair color. I have brown hair that gets darker as it gets longer. I tend to keep my hair as short as possible, if not gone altogether. My facial hair is as red as can be. What can I say, being Irish does have one downfall.

I will keep my journal here. I'm not going to request its removal or start another one. I'll own up to what happened.

I'll always help. Anyone, anytime. It's what I'm good at.

Posted by: M.J.H.

Great post SF.

What is your bench/squat/deadlift? You're saying that everything is legit except your pictures or what?

Posted by: Saturday Fever

The signature is legit. I figure the best way to prove it is to compete in another USAPL Meet. They always post the scoresheets on their website, so that would make things clear.

May 22nd, 2004 - USPF Battle of the Bay Benchpress and Deadlift Championship - Livermore, CA

If you guys can bear with me until then, I'll happily make things known.

Posted by: M.J.H.

We can absolutely bear with you SF. Videos at the meet would be even more useful.

Posted by: ncgirl21

Hey SF! I think it took a lot of guts to come clean!! We're any of the pictures you? Anyhow- your lifts are impressive- hope to still see you around!!

Posted by: Saturday Fever

Yes, many of the pics were me.

Posted by: Saturday Fever

ME Lower Bench Day

Flat Bench (index in the ring)
45x3
135x3
185x3
205x3
225x3
245x2 (fuck, 3rd froze right off my chest)

Close Grip Decline
5 sets of 5 with 235

3 Board Press (index on the ring)
245x1
265x1
275x1

2 Board Press
255x1

1 Board Press
265x0
255x1

DB Rows
2 sets of 10 with 75

Side Laterals
3 sets of 8 with 30

This is definitely pushing the limits of reaonable volume. What I really like about this idea is that all my triceps work is coming from heavy (for me) benching. As long as I keep finding the 3RM on my first lift within 5 sets or so, I think this is going to work wonders. The Upper ME day will be a blast, I think. My lockout strength is far superior to my strength coming off the chest.

Posted by: Saturday Fever

ME Sq/DL Day

Suspended Good AMs
45x3
135x1
185x1
225x1
275x1
295x1

Rack Pulls (plates about 6" off the ground)
315x1
405x1
495x1
585x1
675x1

One Legged Squats
3 sets of 8 with 150

Abs
200

OK so the one legged squats was hilarious.

Posted by: naturaltan

Originally posted by Saturday Fever
... and a new (and especially painful) addition around my belly button. Combined with my belly button being pierced and my belly is downright sexy. :P

yeah yeah ... lifting is good, the 'come clean' did take a lot to do

... but this belly button ring is something I've thought of for a while. Is there a picture around of it and the tattoo?

Posted by: Saturday Fever

There's a picture of the ring on the first page of the journal, I believe. No pics of the tat around it at the moment.

Posted by: Saturday Fever

http://www.ironmagazineforums.com/at...&postid=609293

Right there.

Posted by: naturaltan

hmmmm

... not that it matters to me, but what kind of reaction have you had with it?

The guy that does all my piercings (and the belly ring is the only I haven't had done) gets all kinds of cool ringsbarbells in. I had my eye on a barbell that had a dragon on the bottom end and a cat's eye ball on the top. I figure if I'm going to work to keep the stomach tight, might as well have something that everyone can see.

Posted by: Saturday Fever

Reaction? Guys instantly say, "fag."
Girls all react differently, but they've all liked it so far. I used to have my labret pierced but I took it out. Something about walking into meetings with new clients and their reaction to a stud in my lip not being too good.

Posted by: naturaltan

... that's the other I haven't had done ... but don't care for. The wife has that done and just recently had it resized because I thought the post was too big. Now it's just a diamond without a huge post - perfect

Posted by: Saturday Fever

I wasn't a big fan of it really. I had it done in Italy when I was in Europe last spring. Spur of the moment kind of thing.

Posted by: ncgirl21

I bet that hurt like hell!

I've got my tongue, ears and belly button- but that's it for me!!

Posted by: Saturday Fever

I've got 8 gauge holes in my ears. That stung a bit. The labret stung because those strange european people use a damn piercing gun for it instead of a needle. The belly button hurt tho.

Posted by: naturaltan

I've had most everything pierced. The wife is now trying to invent places to pierce. It's a wonder she doesn't go off when going through the metal detector at the airport.

Posted by: ncgirl21

Almost Everything?

My belly button hurt too, but I don't like pain!! I've heard that your nipples hurt pretty badly when you get them done but I don't know and I won't be finding out!!

Posted by: naturaltan

yes NG ... everything ... and somethings twice.

She was going to do a third but I said it would be hard to enjoy the act if I had to wade through too much jewelery.

Posted by: ncgirl21

I bet your wife enjoys that!!

Posted by: atherjen

dang your all whimps!!!

my belly button didnt hurt at all!

Posted by: naturaltan

I'll get mine done and let you know.

Piercings don't hurt as much some tattoo areas. And I can say that because I've had most everything pierced ... and I'm working on the tattoos.

Posted by: Saturday Fever

Tats can be downright ruthless. The one on my belly hurt like hell. I was tempted after he first touched down the needle to just call the whole thing off. It really did hurt that bad.

Posted by: naturaltan

that's where you going wrong ... " as soon as he touched ... "

I found a real sweetie that now does my tattoos. In the winter she wears hip but warm clothing ... come summer, it's hotpants and tank tops!

My wife comes down just to watch her tattoo me ...

But I do agree ... the tattoo on my calf when around the front of my shin and down onto the top of my foot ... it was really painful. I had the calf portion finished, but have yet to finish the tiny part the goes down the shin.

Posted by: M.J.H.

Rack Pulls (plates about 6" off the ground)
315x1
405x1
495x1
585x1
675x1

Ouch, nice work here SF, really impressive. Did you do these sumo or conventional? In the power rack?

Posted by: Saturday Fever

Sumo in a rack. I put the pins on the outside of the rack so I can pull backwards. But it's like benching. Reaching lockouts isn't the problem.

Posted by: Saturday Fever

ME Bench Upper Day

LOVE this new setup. This is why:

Close-grip Bench (warmup)
45x5
135x5
155x5
185x5

Flat Bench (wide grip)
205x1
225x1
260x1
265x1
275x1 (woot!)

6 Board Press
315x1
365x1

5 Board Press
345x1
355x1

4 Board Press
345x1
355x1 (something is not right here)

6" Lockouts
225x3
275x3
315x3
365x3
385x3

Pushdowns
3 sets of 10 with 150

BB Shrugs
4 sets of 10 with 345

Posted by: M.J.H.

LOVE this new setup.

What new setup?

Flat Bench (wide grip)
205x1
225x1
260x1
265x1
275x1 (woot!)

Nice job man! Really impressive. I can't believe how much your bench has come up lately. 275 for a single is damn impressive. Time to change your signature.

When you say wide grip? How wide are we talking?

Posted by: Saturday Fever

The new program I gave myself for bench. Instead of a ME and DE day, I do 2 ME days. The first focuses on the bottom of the bench, the second focuses on the top and lockout.

I'm thrilled with my benching lately. Honestly the form is coming along nicely and that's where all the credit should go. I'm getting a good bridge (for me) and that, combined with the wider grip, has greatly reduced my ROM. The bridge also puts me in a better position functionally, allowing me to get far better lat recruitment.

And when I say wide I mean index in the ring. Using this grip, I will eventually have to get a bench shirt. Too many smart and strong guys have torn a pec or ruined a shoulder benching over 300 with a wide grip. I don't plan to repeat their mistakes. But I do plan on benching over 300. I think I once said 405 in 90 days. That only leaves me about 83 days or so to go.

Posted by: GRIFF

Awesome job on the bench SF, very impressive. I used to have my grip that wide but felt that my triceps werent recruited enough. I havent gone that wide since. I'm feeling very ignorant right now but what is a board press??? Also 6 inch lockouts? Is that just bringing the weight 6 inches from your chest???

Posted by: Saturday Fever

a Board is simply a 2x4 cut to be about a foot and a half long. The boards go on my chest. So for a 3 board press, for example, I strap 3 2x4's together and a spotter rests them on my chest and I bring the bar down to the boards, pause, and push.

Rack lockouts I set the safety bars in the rack 6" below my lockout and simply push up through the last 6" of my press.

Hope I said that clearly, it's been a long day.

(CLICK HERE here to view the original thread with full colors/images)

This Boy's Life

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