Chump Change [Forum Archive]

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Chump Change

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Posted by: Saturday Fever

Well, can't do squats. Can't do deads. Can't do bench correctly. So what to do when you're a gimpy little boy?

Well, how about a 2 day split. Accessory Bench and Accessory Sq/DL. Sounds boring, and it will be, but I can focus on building my ego if nothing else. The first bench day will focus triceps with some shoulders, the next will be vice versa. Also, this will be loosely based on the Prilepin Table, though I've nver established a 1RM on any of these lifts, nor will I ever. So here's the hodgepodge I did this morning that started this crackhead idea...

70% Accessory Bench

Basically, my lifts will be at 70% of what I assume my 1RM would be. I'll do 3-6 sets. Optimally, I'll do 24 total reps, but as long as I stay between 18-30 reps I'll be fine. Four lifts per session.

Elbows Out Skulls
3 sets of 5 with 135
2 sets of 4 with 140

Dips
3 sets of 8 with +90 (i had more)

Pushdowns
4 sets of 6 with the stack (machines bug me)

Side Laterals
3 sets of 3 with 45
2 sets of 10 with 25

And that's all she wrote.

Posted by: atherjen

You poor boy! I feel for ya! Hope you dont go toooo cra-zie training like this! Good luck with it! and hope everything heAls super soon

Posted by: Saturday Fever

I'm going to have pictures today.

I'll make them "legit" by the presence of a sign in hand that says, "Member of the atherjen Fan Club."

Posted by: nikegurl

hope you get better quickly.

Posted by: Monolith

Quote:

Originally posted by Saturday Fever
I'm going to have pictures today.

I'll make them "legit" by the presence of a sign in hand that says, "Member of the atherjen Fan Club."

LOL

Good luck, man. Dont do anything stupid in the gym and mess up your injuries again.

Posted by: PreMier

Damn... That really blows. Have you seen the doctor again? Cast?

Posted by: Saturday Fever

I got a stern lecture from the podiatrist about using my head. Still just wraps and a walking cast. He gave me the option of surgery. It would be healed forever but would carry a 6 month recovery. Or I can do 4 weeks in the wraps and cast. It will always give me lingering troubles but I'll be good in 4 weeks.

I've opted to go with 4 weeks. I'm too young to be out for 6 months. That's my opinion anyways.

Posted by: M.J.H.

Good luck with the journal SF. I really think that you're going to see some nice progress in your accessory lifts. So when you get back into bench/squat/DL you'll be stronger than ever.

Quote:

I'm going to have pictures today.

I'll make them "legit" by the presence of a sign in hand that says, "Member of the atherjen Fan Club."

I am definitely looking forward to these. When are you going to post them?

Posted by: Saturday Fever

Today! I know I said yesterday but I forgot about a meeting with a big customer. Silly me.

Posted by: Saturday Fever

70% Accessory Sq/DL Day

Hyperextensions
2 sets of 5 with 130
8 sets of 1 with 130+ mini bands (lower back says ouch)

SLDL! (see below)
3 sets of 8 with 315

Hamstring Curls
4 sets of 6 with 200

Decline Crunches
3 sets of 8 with 145 (zercher-like)

OK so I have no problem bearing weight, it's moving whilst bearing weight that hurts. So I figured, "Cool." The next dilemma was that the walking cast and my Chucks are not even. The solution? Dropping a rubber 5lb plate on the floor under my uncasted foot! Worked marvelously and I didn't hurt myself!

Posted by: X Ring

Looks good man and I am very impressed with your determination and ability to work through this but take it easy you dont want to make surgery your only option!!

Posted by: Saturday Fever

Yeah, no real use of the foot/ankle until July 1. I fear surgery.

Posted by: atherjen

yikes, if it was me Id be doing all the alternatives possible to avoid the surgery! out 6months, and Id ask to be put in my coffin, at least in heaven Id have a new foot to squat with!

very creative on the SL deads!! just make sure it doesnt hurt, at all! or back off of them!

Posted by: Saturday Fever

I could not handle 6 months off my feet. Nevermind going stir crazy, the atrophy would be HORRIBLE. I'm wising up.

As long as I keep the walking cast on, my foot is locked in a pretty safe position. So my rule for the next 4 weeks is "Leave the damn thing on!"

Posted by: Saturday Fever

70% Accessory Bench

More focus on the shoulders today.

OH DB Press
4 sets of 3 with 95
2 sets of 6 with 65

Side Laterals
4 sets of 6 with 30

Front Raise
2 sets of 4 with 35
3 sets of 6 with 30

Dips
6 sets of 3 with +100 (307lb for anyone counting)

Posted by: atherjen

nice DB press's!

hell. 95! nice!
Im soo jealous of the dips too! wish I could add that much weight!

good work.

*cough* pics *cough*

Posted by: Rocco32

Wow, that is nice! I admire your determination SF. Good job.

Posted by: Saturday Fever

I know Jen, I'm sorry. I'm having a hell of a time locating the office digicam. It was on my desk yesterday and someone hijacked it.

Posted by: Saturday Fever

OK, this bites ASS.

Going to see my brother this weekend, and my best friend will be in California for the weekend as well. And naturally they want to go lift since we haven't lifted together in ages. I just did bench work. Oh damn. I must control my urge to do squats or deads.

Posted by: atherjen

NO SQUATING!!!!!

Posted by: M.J.H.

Damn man, awesome overhead DB pressing strength, really impressive bro. Keep up the hard work.

For some reason I am missing your pics, lol.

Posted by: Saturday Fever

Pics are coming, I swear. Took some good pics over the weekend with my brother and best friend. You guys will be amazed to see the shit my brother is doing these days. But I warn you now, do NOT say "you and your brother look alike." We don't, and anyone who says we do is insane and should be committed.

Notes from the weekend. I SLDL'd a single of 505 and declined a single of 305. Big for me because I realized I can use declines to keep doing some form of benching without having to worry about leg drive.

The three of us are debating (and hopefully deciding today) whether to put together a powerlifting club since my dungeon will be completed by next weekend. We'll be setting days to workout, since it will be a commute for both of them (and that's provided my best friend moves back into the state) but we've got big plans.

So, pics soon, I promise. Look for the picture where I'm holding my official atherjen fan club membership card.

Posted by: Saturday Fever

Pics! OK, you were warned (I think) that this picture hype was all much ado about nothing, but here are a few samples I took of myself at the gym in Sacramento. I'm trying to talk my brother into not being internet-shy. If he isn't cool with it, I'll have to crop him from a few others. Anywho...

Here is my lame ass left shoulder and tricep...
Left Shoulder & Tri

And my equally lame, yet tattooed upon right shoulder and tricep...
Right Shoulder & Tri

My half flexed left bicep! (Note the shitty insertion point of my pec)
Left Bicep

Same concept, right bicep...
Right Bicep

Poor light, close-up left delt...
Left Delt

More lighting troubles, but my trap peeked out to say hello...
Right Delt

And just for shits and giggles, my belly button tattoo sans belly ring since it hurts to wear it and lift...
Belly!

So, there's round one.

Posted by: shortstuff

so i have to ask what part of Cali are you in. I go down there about once a month to visit my boy. What gym were you at in Sacramento. We may be moving there or he is in SAn Fran now, so maybe there just depends where he is with his job. I love Sacramento though, well Roseville area actually. Oh by the way, you are freaking hot!

Posted by: Saturday Fever

I actually live in Chico, but only for the last year. Before then I lived in Sac my whole life. The gym in question is Cal Family Fitness. I hate it but it's the closest thing to my brother's house.

And thanks, don't hear the "h" word too much.

Posted by: shortstuff

well you should

Yeah I totally love the area, I live in portland right now and sac is like portland but a way better location, better things to do and there is so much to do around the area!! Plus better people

Posted by: M.J.H.

Physique is looking solid SF, there's no doubt about that. I wish my bodyfat % was closer to yours.

How much would you say you're weighing in those pics? Keep up the hard work man, good luck with that foot---how's it coming along?

Posted by: atherjen

Look great SF!

Job well done.

(think I need to go downstairs on my computer...can't see the last belly pic.)

Posted by: Rocco32

Great pics! Good to put a face to the name

Posted by: ncgirl21

Nice Pictures!! I like the belly- it's sexy

Posted by: Saturday Fever

I weighed 207 the last time I stepped on a scale. That was about a week ago. My bodyfat, according to bioimpedance(i know, it's not totally accurate), is 8%. So add the whole "real life" perspective and I'm probably more like 10 or 11.

The foot is coming along nicely. Few more weeks to go before I can get back into something really solid.

On a wholly unrelated note, my best friend (who does construction) has shown some interest in moving back to California. And my brother already lives in California. So the idea of the 3 of us creating a powerlifting club in my small dungeon may yet happen.

Posted by: PreMier

If you create a club, just make sure to cover your ass incase someone gets hurt. So many fucksticks are sue happy these days.

Lookin good man, and I am betting you are pretty close to 8-9%, I dont see any fat on you.

Posted by: greekblondechic

So many hot guys on this damn website :P

Posted by: Saturday Fever

Something I hadn't thought of PreMier. But a definite "must have" if the club grows to the 8-10 guys I'm hoping for.

greeky, that's a case of the pot calling the kettle black.

Posted by: M.J.H.

Quote:

So many hot guys on this damn website :P

Strong, hot guys.

Posted by: atherjen

Quote:

Originally Posted by MonStar

Strong, hot guys.

who said you were included?

wannabe!

Posted by: Saturday Fever

I'm still trying to figure out how the word "hot" got into my journal and was used in reference to me?

Or maybe my master plan to unleash "Love SF Virus" on the world has finally begun to take hold!!!!

Posted by: M.J.H.

Quote:

who said you were included?

wannabe!

I did, I am doing Westside.

Posted by: nikegurl

yep. the ladies know what they're talking about. you're a definite hottie.

glad to hear your foot's getting better.

Posted by: Saturday Fever

Nothing, and I mean nothing, helps a guy get motivated to recover and get back on track than beautiful ladies such as yourselves throwing out compliments. They are much appreciated. I really, really, hope to impress you all in the near future.

Posted by: Saturday Fever

85% Bench Work

OK so, once again, using Prilepin's Table, working in the 85% zone. The idea is to do 2-4 reps per set. Ideal total reps being 15, though 10-20 is good.

Decline Bench
3 sets of 2 with 255
3 sets of 4 with 225

Dips
6 sets of 2 with +100

Skullcrushers
4 sets of 3 with 140

Called it a day. Was supposed to get a 4th lift in and do some shoulders, but they got work on decline and dips. Getting way too impatient with the healing process.

Posted by: sftwrngnr

So SF,
What happened? How did you hurt your leg? Sucks rope not to be able to train the way you want to! Best of luck healing!!
-Dan

Posted by: Saturday Fever

I was backing out of the rack to get situated for squats and I stepped on my left foot weird and sprained it. Then I was stupid and instead of just doing a bench meet, I tried to squat light just so I'd have a total. So when I started pushing out on my feet to get out of the hole, my foot "tweaked" and that's where I am today.

It's never going to fully heal but it will be usable again in a couple weeks.

Posted by: sftwrngnr

Holy moly!
Not good... although I can relate... the last P/L meet I entered was 3 weeks after my shoulder surgery. It was a state qualifying meet... I had to have something on bench, so I went light... tore my shoulder up and then some! After that, I pretty much quit lifting seriously, and never really did bench again (until now). At this point, I've realized that the majority of my hesitance on bench is psychological....
Why do you say that it will never fully heal? Is that what the Dr. said? My Dr. said that I would never be able to bench over 200.... never is a very long time (LOL).
-Dan

Posted by: Saturday Fever

Yeah, the doc said it would never fully heal but it would be "normal." I can live with that. If I have to deal with aches and creaks, but get back to it in a couple weeks, that's no problem at all.

Posted by: ncgirl21

You just need some TLC

Posted by: Saturday Fever

Posted by: stencil

Awww yeah, a little love in the house!

Keep at it, SF. Are you taking anything to help the healing process?

Posted by: Saturday Fever

Nope. Just my usual regimen of N-Large and ZMA. I asked the doctor for a double dose of Andrea, but he hasn't faxed anything over so far.

Posted by: Saturday Fever

85% Accessory Sq/DL

Well, I was going to stick with my plan for reps and such, but on the Good AMs I got a bit carried away.

Good AMs (real narrow stance, big arch)
3 sets of 4 with 205
245x1
275x1 (this is a PR, I'm pretty sure)

Ghetto Reverse Hyper
4 sets of 3 with 120db and minis (this was a bitch, thanks Mr. Cast)

Hyperextensions of Death
1 set of 73 with 60

On a personal note, I fought temptation today. I wanted so badly to take the walking cast off, widen my stance, and shoot for a 300+ Good AM. But alas, self control was strong today.

Posted by: PreMier

Good AM's the same as good mornings? Good thing to keep a little control. Dont want to be in that cast for too long. I like the names, "Hyperextensions of Death" LOL

Posted by: Saturday Fever

Yeah, they're good mornings. And yeah, I'm dying to get out of this cast. First day it's off I'm soaking it with gasoline and torching it!

Posted by: PreMier

That would make a great avitar, a burning cast

Posted by: Saturday Fever

I get a lot of shit about my bench not being in the same ballpark as my squat and dead. I figured I'd post the lifts Chuck Vogelpohl nailed at the Arnold Classic this year, since he's pretty much what I aspire to be.

Squat: 992
Bench: 363
Deadlift: 815

Posted by: shortstuff

Hey sexy SF!!!! Thanks for hte good words

You rock and I think you need to put yoru sexy pics as your AVI. Soon you will be working out like you want, be patient or you won't be squatting anything

Posted by: M.J.H.

Quote:

Squat: 992
Bench: 363
Deadlift: 815

Ouch! Those are some crazy lifts.

Posted by: ncgirl21

Hey there cutie!!! I agree with Shortstuff- YOU need to be your avatar!!

Oh, and that double dose is on it's way

. Hope your feeling better

Posted by: Saturday Fever

Quote:

Originally Posted by MonStar

Ouch! Those are some crazy lifts.

The scary thing about Chuck Vogelpohl, aside from the absolute animal attitude he has around weights, is that he weighs less than 220lb. He's the first (and maybe the only) guy under the 275 class to have squatted over 1000lb in competition. And deadlifting 815 AFTER squatting 990+ is fucking ridiculous. He is truly my hero in this sport.

Posted by: Saturday Fever

ME Vanity Day

Wanted to do some stuff I don't do much.

Shrugs
2 warmup sets with 225
3 sets of 6 with 405
2 sets of 3 with 455
1 set of 1 with 495

Curls (in the squat rack!)
135x5
165x2
95x8

Pec Deck
4 sets of 8 with the stack (240)

Pushups/Situps Superset
212/87 (abs eat balls)

Forearm Rope Curl Thing
4 total trips with a 45 on the end (fuck, forearms burn like hell)

And that was that.

Posted by: Saturday Fever

Why do I always have to shrink the hell out of my avatars or kill the quality for them fit? But everyone seems to have no troubles.

Posted by: sftwrngnr

Hey SF,
Good lifts dude! Be patient with the cast! Come on... all in due time... you're only 20 ish... you got PLENTY of time to hit the even bigger weights. I can't imagine ANYONE would give you crap about your bench. Hell... ALL of your lifts are great. I'd like to see THEM pull a 600 dead... HA!

-Dan

Posted by: Saturday Fever

Yeah, about 12 days to go before this thing comes off. Then I figure a good week or two to get used to life with 2 feet again. And then it's time to get nuts.

Posted by: Saturday Fever

Well, I'm a total gimp with graphics. If someone can take this avatars original image (in my gallery) and make it avatar-able, I'd really appreciate it. Otherwise, this is the best I could come up with.

Posted by: ncgirl21

I have no idea how to do that, Jen always has to do mine, check with her though- I'm sure she'll be able to either tell you how or do it for ya!!

Posted by: Saturday Fever

Thanks Andrea.

OK so it's poll time for the lovely ladies of IM! From my pics it becomes apparent I have no hair! So which do you lovely ladies prefer:

1) Short, neat hair and a trim beard.
2) Shaved head and goatee.

My hair is on the brink of needing a fresh shave, so I have to decide fast. Thanks!

Posted by: shortstuff

short neat hair, it is fun to play with

Posted by: Saturday Fever

Short, neat hair with a beard or goatee?

Posted by: shortstuff

goatee, beard is too old manish, goatees are hot

Posted by: ncgirl21

Depends on the guy IMO. I think bald heads are sexy on a lot of guys but if their bald a goatee is a MUST. But, I'm also a fan of hair- long or short, I don't really care as long as it's pullable!!

Posted by: Saturday Fever

ME Bench Day

As I am castless, I decided to return to some usual work. I'm still wrapped nicely and still cant do squats or deadlifts for another 2 wees, but I will improvise. The cast, for the record, was BBQ'd on Saturday and pictures are forthcoming.

Decline Bench (extra close grip)
45x5
95x3
135x3
155x3
185x3
205x3
225x3
255x1
275x1
295x1

3 Board Decline Press (wide grip)
315x1
335x1

4 Board Decline Press
345x1

6 Board Press
365x1
375x0

4" Decline Rack Lockouts
6 sets of 3 with 375

Close-grip Bench (no arch, no leg drive)
5 sets of 2 with 205

Upright Rows/DB Uprights Superset (supersets are for punks, these things suck)
145/70x8
165/80x7
185/100x4/3

That was that. Good day I thought. Supersets are for the birds. I don't think I'll ever do those stupid things again. Or maybe it's that I hate uprights. Or maybe a combination of the two. Who knows.

And for the record, it took me 24 minutes to get through this morning.

Posted by: Sapphire

Awesome WO SF!! I am so frustrated with my bench press. I can't get higher... I am not sure what to do!

As far as your hair I say SHAVE IT!! I LOVE a big muscular HOT bald guy with some facial hair! Please see pic of my bf in my gallery.

NO full beard though... a goatee is good!

Posted by: Saturday Fever

Your bench will get there. Triceps, triceps, triceps! And thank you very much. I think the general idea favors the goatee and there's a tossup about the hair.

Posted by: shortstuff

Be gentle SF don't hurt that pretty body of yours so you can't dance and play

Guess what I am going to be in Roseville and Folsom on Sunday

Wish I had more time and I would totally try and hang with yah

WIll be thinking about our hans and franz though

Posted by: Saturday Fever

No time? For me even? Well then I insist you promise next time we get to at least have lunch.

Posted by: shortstuff

k sounds like a plan stan

I wish I could but I have so many I am going to go see it is going to be one of those trips. You should drive into the city sometime

Posted by: Saturday Fever

Tell me when and it's no problem.

Have a good night hotstuff.

Posted by: shortstuff

you too I am off to bed, i am pooped, another final calls my name tomorrow night, wish me luck

Posted by: Sapphire

Quote:

Originally Posted by Saturday Fever

Your bench will get there. Triceps, triceps, triceps! And thank you very much. I think the general idea favors the goatee and there's a tossup about the hair.

What do you mean about the triceps?

Posted by: shortstuff

Wake up mister sac hottie

Posted by: Saturday Fever

Morning lovely ladies!

Sapphire, strengthening your triceps will increase your bench. That's all I meant.

And good morning hotstuff, final over with?

Posted by: shortstuff

Part one of the finals is over, only two more and the 21 page presentation to go.

after tomorrow I will be ready to party!!!!!!!!!! Question, do you work or go to school???

Posted by: Saturday Fever

I own a company that does investing for small businesses and their employees. Sort of like 401k, but we aren't a pre-tax deduction. I am a college dropout. Went for about 4 semesters and had to heed the call of the dotcoms.

Posted by: shortstuff

Oh that is cool, I know a lot of people who have they are more successful is striking out on their own. You follow to your own drummer.

But that is sweet that you own your own company. People would die to be in your position.

Posted by: Saturday Fever

Squat (rehab) Day

Well, this is the recipe for about two weeks.

Squats (narrow stance)
45x3
95x1
105x1
135x1
155x1
185x1
205x1
225x1 (4 singles at this weight)

Foot wasn't hurting or anything, but I was real hesitant. Did singles with 225. Hamstrings are very unhappy about not being allowed to squat for awhile.

SLDL (high/low)
10 sets of 1 with 415

Hamstring Curls
4 sets of 6 with 250

Bentover BB Rows
3 sets of 5 with 275
2 sets of 5 with 295

Chins
2 sets of 10 with +45

Slowly but surely.

Posted by: shortstuff

Your workouts are killer. I will definitely have to try them sometime

Posted by: M.J.H.

Damn SF, good luck getting back to 100%. Definitely good to see you taking it easy. I have a tendency to try and fight through injuries.

Quote:

Your workouts are killer. I will definitely have to try them sometime

Posted by: Sapphire

Quote:

Originally Posted by Saturday Fever

Morning lovely ladies!

Sapphire, strengthening your triceps will increase your bench. That's all I meant.

And good morning hotstuff, final over with?

Really?? Hmmm I thought bench was mostly chest....

Posted by: Saturday Fever

When you bench with your elbows out with a bodybuilding form, your chest's primary function will be to get the bar the first 4" or so off your chest at which point your shoulders have reached their end position and your triceps must push the weight the rest of the way.

Posted by: Sapphire

Interesting, makes sense. I did triceps tonight... shoulders too. My shoulders are sore already...

Posted by: shortstuff

Morning my california hottie

So one more day and I am on a place to cali myself

How things haning over there. Oh and I so do not believe a guy like you is single. I think the girls must have something wrong with their heads over there

Posted by: ncgirl21

If your single you must be fighting them off with sticks!!

Oh, and Good Morning!

Posted by: Saturday Fever

If I was fighting them off with sticks, they surely wouldn't be as gorgeous as you lovely ladies. But sadly, I'm not fighting anyone off, gorgeous or otherwise.

Posted by: Saturday Fever

Rare Lunchtime Bench Assistance Day

Morning meetings. Yay. Here goes my abbreviated and yet insane accessory work.

6" Lockouts
8 sets of 3 with 410

BB Military Press (sitting on a swiss ball

)
3 sets of 4 with 155
2 sets of 6 with 135 (holy no balance, batman)

Bench of Death
1 set of 142 with 105 (that's a BoD PR)

Posted by: Saturday Fever

Deadlift Rehab Day

Figured that since my Squat and Dead days were going to be real light for awhile that a rest day wasn't necessary. Plus, I woke up real early and was wide awake, and drinking coffee is only cool for so long.

Sumo Deadlifts
95x3
95x3
135x3
155x1
185x1
205x1
225x1 (4 sets of singles)

Foot actually started aching a bit at the end, nothing severe, just a small throb to tell me "stop."

Hypers (doubled minis)
1 set of 6

Ankle was not pleased with this. Decided to not do anything else that required stressing the ankle or pushing out on feet.

Good AMs (feet right next to each other, back arched madly)
4 sets of 6 with 155

Good day.

Posted by: Saturday Fever

ME Bench Day

Well, this makes a solid week of training. I will enjoy the weekend.

Close-grip Incline
45x5
95x3
115x3
135x3
165x1
185x1
205x1
225x1
245x0 (incline eats balls

)

Dips
8 sets of 2 with +105
1 set of 26 with +40

Band Pushdowns
3 sets of 50

V-Bar Pulldowns
3 sets of 12 with 210

Posted by: Rocco32

Awesome w/o! I can't imagine doing Dips with that much weight! Hows the ankle after this week?

Posted by: Saturday Fever

It is feeling better. I can walk around all day and it doesn't hurt any. It got a little mad doing deads yesterday but that disappeared quick. I'm going to leave it wrapped and be cautious for another 2 weeks since I took the cast off a week early.

Posted by: Sapphire

I gotta agrre with the other girls.. I dont understand what is wrong with those CA chicks!!

You are a cutie!

Oh yeah! Hi !!!!

Posted by: Saturday Fever

Hey bebe.

Actually, much to my delight, I have a date tomorrow. Must be all the good karma you beautiful ladies are throwing my way.

Posted by: Sapphire

Posted by: ncgirl21

I bet she's a hottie!! Where are you taking her?

Posted by: Saturday Fever

Dinner at a Jazz club type place.

They have jazz bands play and sometimes have Sinatra-style singers on a stage and it's surrounded by tables for folks eating food and having cocktails.

Posted by: Sapphire

Have fun!!!!!!!!

Posted by: Saturday Fever

She really is gorgeous. Stands about 5'4 (I'm 6'4

) and weighs (I'm guessing) about 110. She also deadlifts 245lb, works out in the mornings when I do and told me she started making mornings a regular thing after she saw me. Silly me. Had I any clue what I was doing, I would have talked to her much sooner.

Posted by: Sapphire

Awesome!!! Have a good time Sweetie! We want all the details on Sunday!

Posted by: PreMier

Quote:

Originally Posted by Saturday Fever

Dinner at a Jazz club type place.

They have jazz bands play and sometimes have Sinatra-style singers on a stage and it's surrounded by tables for folks eating food and having cocktails.

Thats so pimp. There used to be a place around here called The Cabanna Club like that. Sadly they went under, and nothing has risin to take its spot.

Do I smell a business venture..?

Posted by: Saturday Fever

Afternoon all!

So the weekend was well spent. Date went well. Ate some awesome seafood, listened to some really good jazz band. Their drummer was absolutely incredible. Talked forever. Drove to nearby Lake Oroville (which is really pretty despite the shithole that is the city of Oroville surrounding it) to watch the sunrise and left her tucked in sometime around 6:30ish.

I'm cooking dinner for her tonight.

Posted by: PreMier

Whats on the menu? I hope you can cook!

Posted by: Saturday Fever

I'm going to throw tritips on the BBQ. They've been marinating in Basque Norte sauce since lunch. As for side dishes, I don't have a clue and plan to scramble through the grocery store after work.

Posted by: PreMier

Asparagus goes good with tri-tip. Toss some on a cooking sheet, with some kosher salt(tiny bit), some olive oil, pepper, adn then some of that stringy parmisan to melt on top. Looks pretty, and tastes great.

Posted by: Saturday Fever

Hrm, I'm not an asparagus fan, but that sounds like a badass side. I'm going to give that a run.

Posted by: Saturday Fever

Squat Day

Life is good. Trying out some new training ideas for a while.

Warmup Squats (no box)
sets of 3 up to 315 (all triples)

Box Squats
345x1
375x1
405x1 (no pain whatsoever)

Called squats early. No pain or discomfort at all.

Conventional Rack Pulls (plates about 8" up)
sets of 2 up to 465 (all doubles)

And that was that. This idea will work much better when I can go balls out on the squats, but I plan to try that next week.

Posted by: Monolith

Nice squats!

Careful with that ankle, next week... youve only been out of your cast for what, like 2 weeks now?

Are you just using a wrap on your ankle? Ya might want to try an air cast... i think you can buy them at CVS. I used one when i screwed up my ankles a few years ago, theyre nearly as solid as a real cast, but removable. You can walk in them rather easily too. Might be good during squats, so you dont roll your ankle.

Posted by: Saturday Fever

Yeah, I'll definitely play it by feel. I was happy that after about 13 sets of triples and a few sets of singles on the box that it felt as good as normal. It could be sore as hell tomorrow, so I'll definitely be taking it easy and letting the foot and ankle do the dictating.

Posted by: Sapphire

What a sweetie you are...making her dinner! Very romantic, she is a lucky girl. HAve fun Hun!

Posted by: M.J.H.

Good luck with that dinner, I am sure that things will go well.

Squats look awesome man, nice to see a good solid pain-free session. Probably good for you mentally as well. Rack pulls also look solid.

Posted by: Saturday Fever

The dinner was good. Food is always good. We went to the movies afterwards to watch Harry Potter. I'm going to go to the movies again tonight so I can actually see the movie.

Posted by: Sapphire

lots of necking going on, I take it???

Posted by: Saturday Fever

Posted by: ncgirl21

Let me know how the new Harry Potter is? I always thought I'd hate those movies but my brother talked me into watching all of 'em and I actually like them.

Glad you enjoyed your date!! Do you think you'll be seeing her again soon?

Posted by: nikegurl

oh good! the hottie has a hottie.

Posted by: Saturday Fever

I'm going to see her again Friday night briefly. I'm now neck deep in the moving process. Paperwork and everything has been finalized on my house and I plan to be officially moved in by Saturday. She's going to stop by Friday to bring me food.

Hopefully Saturday I'll get to really see her again.

Posted by: Saturday Fever

I'm going to start keeping and archiving my workout logs on my personal website. Discussions and links to the journal will still happen here, though. And I'm not leaving either. I just realized I post to 4 forums as well as get tracked by family members, so having one centralized workout log seems to make sense.

http://www.webbtrain.us/journal is where it will be.

Posted by: M.J.H.

I like the new journal layout, bro. I definitely think that you should still posts your workouts here, though.

Posted by: Sapphire

Yeah me too!

Posted by: Saturday Fever

Bench Assistance Day

Got bit by a spider in the shower today. So I killed that son of a bitch.

Ordered a bench shirt last night. "But SF, you don't compete, why the shirt?"

So yeah, I'm going to compete in the Regional Championships in November. And I'm going to be in the 198s and I'm going to win.

Close-grip Bench
45x3
95x3
135x3
165x3
185x3
205x3
225x2 (ack)

Decline Skullcrushers
3 sets of 5 with 115
2 sets of 5 with 135

Dips
8 sets of 2 with +100
2 sets of 1 with +105

And I'm spent. Oh, the new Harry Potter movie is the best so far.

Posted by: shortstuff

Hey plan sounds good about workout log, so you are going to compete hmmmmmmmmmmm,

Sounds awesome, so how ar eyou doing this fine HOT morning.

Posted by: Saturday Fever

It's insanely hot. It hit 100 degrees up here the last couple of days. I'm dandy, though.

How're you hotstuff?

Posted by: shortstuff

I am wonderful, just woke up

WOW this is what it is like to do nothing

I am good, we are getting down here also, been around 90-95 and so am super glad everyone down here has air-conditioning.

Posted by: Saturday Fever

Well, and with you there, it's even hotter.

Posted by: PreMier

What kind of spider? Thats the only thing I fear...

Thats kick ass you are going to compete. Good luck with that

Posted by: Saturday Fever

I'm scared shitless of spiders. This thing was tiny and brownish. I killed that little bastard though!

Yeah, since the dungeon will be officially re-opened for business, and my brother is going to come up and train with me, we decided we want to compete. He's a 275lb lifter though. So luckily I don't have to beat him to win.

Posted by: Rocco32

That's awesome man! Good luck. So do you practice with the bench shirt? Are you allowed to wear elbow wraps when competing?

Posted by: Saturday Fever

Not sure about elbow wraps. Not sure if my bench shirt is even legal yet. I haven't seen the rules for the meet. I imagine I'll work with whatever I'm allowed to, though.

Posted by: Rocco32

Good luck! Oh, and what is harder, box squats or regular squats?

Posted by: Saturday Fever

Probably box squats. On regular full squats you get the stretch reflext at the bottom. With box squats you pause on the box which breaks the concentric-eccentric chain.

But the strength difference really isn't that extreme usually.

Posted by: Saturday Fever

Deadlift Day

Cambered Bar Squats (narrow stance, Inzer on, went until I hit parallel)
sets of 3 up to 425

That might be a 3RM, especially squatting narrow.

Sumo Deadlifts (Inzer on)
135x5
225x3
315x1
365x1
405x1
455x1
495x1 (should have stopped here)
500x1 (

)

No pain, but pulling with the Inzer on allows me to put less strain on my foot. Well, less strain than holding 500lb. And yes, I just wanted to do 500, the little 2.5's are soooo cute.

Hyperextensions
4 sets of 6 with 120

T-Bar Rows (the number is 45lb plates)
2 sets of 7 with 4
2 sets of 5 with 6

And I'm damn near feeling back to normal.

Posted by: X Ring

Quote:

And I'm damn near feeling back to normal.

Awesome man, I love following these journals you have a large part in, They are so interesting, 2 more weeks up I go westside

Posted by: Sapphire

Glad you are feeling better SF!!! Your workouts are awesome!! Not P/RR/S but still pretty good!

Yeah yeah I know Westside

Posted by: Saturday Fever

And I'd say P/RR/S is no Westside.

But we all have our own goals, and Westside is what's best for mine. I don't knock anyone's program. Well, unless it's insanely outlandish. But I haven't seen any of those around IM.

Posted by: Sapphire

You are right.. everybody's goals are different. I am more interested in improving my body... not so much gaining strength. I was just teasing you really!!

Posted by: Saturday Fever

I know you're teasing, dahhling. You tease me everyday. When you don't try, your avatar does. It's enough to drive a young man crazy.

Posted by: M.J.H.

Ouch man, workouts are definitely looking solid. Couple of questions, I missed something, what's an Inzer?

Also, how do you hold the weight on your hyperextensions?

Keep it up!

Posted by: ncgirl21

Morning Cutie

. So your going to compete huh??????????? I'm sure you'll do awesome

Posted by: Saturday Fever

Inzer squat suit. And I load the weight on a ez curl bar and it sits in the crook of my elbow.

Thanks Andrea, I'm going to work hard.

Posted by: Saturday Fever

ME Bench Day

So, I'm not too unhappy.

Bench (close grip)
45x5
95x5
135x3
165x3
185x1
205x1
225x1
245x1

3 Board Press (wide grip)
275x1

4 Board Press
285x1

6 Board Press
305x1
315x1 (PR?)

4" Lockouts
335x1
355x1
375x1
395x1
405x0 (argh flagglesplat!)

Rack Strippers
3 sets of 6 with 135

Rack Strippers are weird. Not at all what I expected. Feels a lot like a Military Press.

Posted by: Saturday Fever

Squat Day

The dungeon is back. And it made its presence known.

Romanian Deads (for a 5RM, used as a warmup)
sets of 5 up to 365

Box Squats (14" is just below parallel)
405x1
455x1
495x1 (needed to slow down)
525x1
545x1

Reverse Hyper
3 sets of 8 with 200

Posted by: M.J.H.

Quote:

Rack Strippers
3 sets of 6 with 135

This sounds like a some kind of big-boobed stripper, lol. What kind of exercise is this?

Quote:

Reverse Hyper
3 sets of 8 with 200

Ouch, thats a lotta' weight. Keep it up!

Posted by: Saturday Fever

A rack stripper is hard to describe. Imagine holding a bar against the side of the rack at chest level and then stepping back so you're leaning into the rack. Then you push into and up the rack (it will strip the paint, hence the title). But it feels like a military press with bad leverage.

Posted by: Sapphire

Quote:

Originally Posted by Saturday Fever

I know you're teasing, dahhling. You tease me everyday. When you don't try, your avatar does. It's enough to drive a young man crazy.

How's the new hot chickie???

Posted by: Saturday Fever

Well, the moving business got so hectic I didn't get to see her as much as I'd hoped. The movers truck was much smaller than they claimed and things just went awry from there. She's coming over tonight. We'll see how it goes.

Posted by: Saturday Fever

Bench Assistance Day

Hate working out in the day. It's so fucking hot afterwards.

Flat DB Bench
45x10
55x5
65x5
75x5
95x5
120x5

I have fucking nailed down my benching form. I just hope I can carry it over to regular bench. I had no shoulder rotation, my ROM was incredibly shorter just by keeping my upper back tight. I could have killed beter than 120s if I had anything bigger.

Band Pushdowns
4 sets of 6 with the strong bands

Side Lateral/Front Raise
7 sets of 3 with 50/40

Bentover BB Row
3 sets of 8 with 225
2 sets of 4 with 295
4 sets of 1 with 350

Posted by: Monolith

Holy crap, nice DB presses.

Posted by: Saturday Fever

The best part of the pressing for me was finding my groove. I'm really hoping I can carry that over to normal bench. If I can, I'm predicting very good things.

OK, so November 13. Regional Championships. Here are my goals:

Weight: 198 (on the fucking button)
Squat: 675
Bench: 405
Deadlift: 705

That would be a sanctioned total of 1785. For the record, that is an Elite total.

Posted by: PreMier

Wow, thats a big jump in weight... However I dont doubt that you can do it. Good luck

Posted by: Saturday Fever

They're lofty goals, that's for sure. It will take a lot of hard work and a little bit of luck. But with the dungeon back, the hard work part is easy.

Posted by: M.J.H.

Quote:

OK, so November 13. Regional Championships. Here are my goals:

Weight: 198 (on the fucking button)
Squat: 675
Bench: 405
Deadlift: 705

Wow, wow, wow. That's all I have to say. I know that you're capable of these lifts SF, with your kind of knowledge and balls to the wall style of training, I think all 3 of these are in your reach. But I think the most important thing for you is to stay injury-free! Good luck.

Posted by: Saturday Fever

The whole level of intensity has exploded since moving. Like I said, lots of hard work and a bit of good luck. And I've got the hard work bit covered.

Posted by: shortstuff

Hey SF!!!

sorry haven't been around much been getting into the swing of things with my new schedule this summer. So having fun being able to to do real workouts

Oh I saw you worked with E*Trade, what location were you at???

Posted by: Saturday Fever

Hi hotstuff.

Hope things are getting back to normal for you. I worked on White Rock Rd in Rancho Cordova when I worked for E*Trade.

Posted by: shortstuff

Is that off the 50?? Darren and a bunch of his friends used to work for E*Trade also.....

So how is the dating scene???

Posted by: M.J.H.

I know it's not posted yet, but congrats on the INSANE bench PR. It's amazing what a bench shirt can do.

Posted by: Saturday Fever

ME Bench Day

Swapped some days around. Got my new bench shirt and HAD to try it out. It went very well, almost unreal, and very hard to believe.

Flat Bench (wide grip, Inzer Blast on)
185xnt (nt = no touch)
225xnt
275xnt
315xnt
345xnt
360x1

That's a fucking HUGE PR for me. MY best in the last year was 275. Granted the shirt helped, but that's a 95lb jump. That's just insane. So let me clarify the no touch stuff. 315 and 345 got within a few inches of my chest but simply would not touch. So it's not like they were all missed reps, I had to lock the weight out still. Everything prior was odd. It started out going nowhere near my chest and just gradually got closer until (finally) 360 touched.

Close-grip Decline (no shirt, and btw it is a BITCH taking the shirt off)
3 sets of 5 with 225

Incline DB Press (parallel grip to keep the elbows tucked)
4 sets of 6 with 95

So, my first impression of a bench shirt:

1) They are fucking TIGHT. Hard as hell to get it on and off without help. And it pinched te hell out of me right under my armpits.
2) I love this thing. It makes my bench goal seem so much more realistic.

Posted by: P-funk

Yeah, it can be a pain taking them on and off.

I have some friends that powerlift and if you really practice with the shirt and get your technique down with it you can lift about 100lbs more on the bench than without it.

Posted by: Saturday Fever

How long ago and in what department? I was there around 1998-2000. I'd definitely know them if they were in network operations or engineering.

The dating scene? Well, she's no hotstuff, but she's a lovely person. I just wish I could see her more.

Quote:

Originally Posted by shortstuff

Is that off the 50?? Darren and a bunch of his friends used to work for E*Trade also.....

So how is the dating scene???

Posted by: Saturday Fever

Quote:

Originally Posted by P-funk

Yeah, it can be a pain taking them on and off.

I have some friends that powerlift and if you really practice with the shirt and get your technique down with it you can lift about 100lbs more on the bench than without it.

Yeah I bought the cheapest shirt Inzer sells, figuring it would be more of a stabilizer than anything else. And I'm curious now if I didn't measure correctly, but it was nuts.

Posted by: P-funk

No, you probably measured correctly. It should be really hard to get on. One of my freinds is 6'2" 315lbs...the guy is huge. You should see what it is like gettign a bench shirt on a buy with a back as big as his! SHIT!

Posted by: Saturday Fever

Deadlift Day

Here a PR, there a PR, everywhere a PR...

Good AMs (Inzer suit and erector shirt on, warmup to 3RM)
135x5
165x3
185x3
205x3
225x3
255x3
265x3

Rack Pulls (6" up)
405x1
445x1
475x1
495x1
525x1
555x1
585x1
605x1
635x1
655x1

Reverse Hyper
3 sets of 8 with 205

Hyperextensions (with minis)
2 sets of 12 with 40

Posted by: Rocco32

Great bench buddy! That's just amazing. Congrats on all your other PR's as well.

Posted by: M.J.H.

Damn SF, you pulled 655 only 6" off the floor? That's insane. Keep up the hard work man. Really impressive. Did you do these sumo style?

Posted by: Saturday Fever

Yeah, extra sumo style. I had room on the floor to spread out and not worry about crushing my feet, and I used it. I also had the Inzer all strapped up, and the erector shirt is awesome for keeping your back in line and not allowing you to round. I don't think it helps move weight any, but it certainly helps keep your form good.

I'm going to have to do some extended ROM work the next few weeks to help get off the floor. I've apparently got enough lockout strength to hit a big PR.

Thanks rock. I was EXTREMELY pleased with the benching.

Posted by: P-funk

SF, was wondering. Do you do your Good mornings roundback style or flat back or do you clycle the two in at different times?

Posted by: Saturday Fever

Generally I do them with a big arch in my back, similar to squatting. It limits the ROM, but I am afraid to let my back go flat, and especially of letting it round.

Posted by: Saturday Fever

Squat Day

Fcuked up workout today. Emergency server paged me mid-workout, basically saying all hell was breaking loose. Turns out the lovely cocksuckers at PG&E fried my Air Conditioning unit. Naturally a room filled with computers and assorted hardware doesn't like being in a hot room. Blah. Fuckem. They've already been invoiced for the new hardware and lost revenue.

I also used chains for the first time this morning. 120lbs. worth. It. Was. HELL.

Speed Deads
8 sets of 2 with 315 (spot on speed, the Inzer rules)

Box Squats (minis and 120lbs of chains)
225x1 (holy FUCK)
255x1
275x1
315x1

At this point the phone rang and I was angry. 315+120 in chains was 435 at lockout, plus the resistance the bands were constantly adding. I would estimate lockout was comparable to 500lb. I don't know how much more I had in me. Bands have a funny way of exponentially adding resistance as you add more weight. In other words, if 315 on the bar equalled 500, 335 on the bar would have totalled closer to 550. I'm pleaed though. Looking forward to getting back in tomorrow.

Posted by: M.J.H.

Ouch, chains sound painful. I am happy with regular raw training at this point.

Posted by: ncgirl21

Hey SF

. I don't know what any of that stuff means regarding your workout, (chains, etc. (never used chains working out before

) but I'm sure your doing awesome!!!

Posted by: Saturday Fever

Bench Assistance Day

I measured my arms this morning after I got up and had a cup of joe. It was funny. Just dnagling there at my side they were 16". If I flex my bicep they're 16.5. If I flex my triceps, they're 17 and 1/16. I think that rules. But then, I'm not really a size-oriented person, so I suppose in the big picture it doesn't really matter.

Chest Supported Rows (# of plates)
3 sets of 6 with 4
2 sets of 4 with 5
2 sets of 4 with 6

Military Press
3 sets of 8 with 165

DB Rows
5 sets of 5 with 100s (rawr?)

Bench of Death
105x103 (thats POUNDSxREPS)

Posted by: Saturday Fever

Deadlift Day

Ab Pulldowns (using the bands for resistance)
5 sets of 15

Box Squats (narrow stance, Inzer on, until I hit parallel)
135x5
185x5
225x5
275x5
315x5

Conventional Deadlifts (Inzer on)
345x1
375x1
405x1
425x1
455x1
475x1
505x1
525x1
555x1
575x0 (not budging)
565x0 (burned out at 575)

Hyperextensions (with bands)
4 sets of 15 with 40

Nice 5lb PR on conventional deads. So far I'm really liking this routine setup. I feel really loose when I get to my main lift and so far I'm hitting good lifts each session.

Posted by: M.J.H.

Quote:

Originally Posted by Saturday Fever

I measured my arms this morning after I got up and had a cup of joe. It was funny. Just dnagling there at my side they were 16". If I flex my bicep they're 16.5. If I flex my triceps, they're 17 and 1/16. I think that rules. But then, I'm not really a size-oriented person, so I suppose in the big picture it doesn't really matter.

Bench of Death
105x103 (thats POUNDSxREPS)

Arm size is great SF! You would think that you were a curl jockey, lol. Awesome job on the bench of death too. Absolutely insane amount of reps.

Nice work on the 555 as well. Keep it up!

BTW, about the first exercise for reps serving as a warmup, and then moving onto the main lift, I agree, I absolutely love doing that.

Posted by: Saturday Fever

Yeah, I figure, I can start low and progress slowly and do deadlifts for 45 minutes. Or I can warmup with a similar motion, start in the middle and get two lifts done in 45 minutes. Seemed like an easy choice to me.

555 was very nice. I'm SLOW off the floor. I really need to dedicate some time to speed work and/or extended ROM work.

For the record, the ROM using a conventional stance is about 8" more than using a sumo stance. I do use a pretty extreme sumo stance, in all fairness. Gotta love long legs.

Posted by: M.J.H.

Yeah, lol, I always forget how tall you are bro. Also, about the extended ROM work, that's what I would do. Platform deadlifts shot my strength off the floor up like crazy. Now I can move pretty much anything (within reason obviously) it's after that that I struggle with.

Posted by: Saturday Fever

ME Bench Day

Elbows Out Skulls
5 sets of 5 with 135

Bench (shirt on, with bands)
205xNT
225xNT
245xNT
275x1
295x1
315x1
335x0
325x1

Wow, bands pulled the weight down enough I could pull smaller weights down to my chest before the pop.

Close-grip Decline (no more shirt or bands)
6 sets of 4 with 205

Hate working out in the afternoon. The dungeon was about 120 degrees and I'm as dehydrated as a bodybuilder.

Posted by: P-funk

Quote:

The dungeon was about 120 degrees and I'm as dehydrated as a bodybuilder.

Posted by: Saturday Fever

Hey, nice showing at your comp, P. Really sported a great physique.

Posted by: P-funk

thanks man

Posted by: Saturday Fever

Squat Day

Working on blowing out my squat.

Platform Deads (6" elevated)
315x3
405x3
3 sets of 3 with 455

Cambered Bar Squats (12" box, 4-5" below parallel)
455x1
475x1
495x1
505x1
525x0

Reverse Hyper (added mini bands)
4 sets of 12 with 185

Posted by: M.J.H.

Wow, cambered-bar squats? That's interesting? What is the benefit of doing them? I am not at all familiar with them. Awesome job on the hypers. I am confused though, because 4 sets of 12 with 185 sounds nearly impossible. Did the mini bands make it easier? And how did you hold 185? Ouch.

Posted by: Saturday Fever

Reverse Hyper. Imagine doing a hyper extension where your upper body was stabilized and the motion came from the waist down. And no, the bands certainly didn't make it any easier. I'll see if I can hunt down an image or video of a reverse hyper.

Posted by: Saturday Fever

Here's a crappy image of a reverse hyper.

Posted by: Saturday Fever

And here is the cambered squat bar. It basically lowers the center of gravity on you and makes you emulate the same form between squat and deadlift a little better.

Posted by: P-funk

Quote:

Originally Posted by Saturday Fever

And here is the cambered squat bar. It basically lowers the center of gravity on you and makes you emulate the same form between squat and deadlift a little better.

thing is brutal. ever try a safety squat bar?

Posted by: Saturday Fever

I never bought one and I've never encountered a gym that has one. Are they evil? I'm always up for new things.

Posted by: P-funk

Quote:

Originally Posted by Saturday Fever

I never bought one and I've never encountered a gym that has one. Are they evil? I'm always up for new things.

yeah, I like the safety squat bar a lot. you can rest it up high on your traps an dsit real low with it and almost completely upright.

You never bought one?? Do you own your own cambered sqaut bar? Ever bench with a cambered bar?

Posted by: Saturday Fever

Almost two years ago I bought a lot of equipment from elitefts.

I've never benched with a cambered bar, but I've read some journals from guys who think it's an awesome addition to their routines. So much left to buy, will it ever end?

Posted by: P-funk

Quote:

Originally Posted by Saturday Fever

Almost two years ago I bought a lot of equipment from elitefts.

I've never benched with a cambered bar, but I've read some journals from guys who think it's an awesome addition to their routines. So much left to buy, will it ever end?

Were do you store this stuff when you buy it? Unless you workout at home? Do you buy this stuff and lug it to the gym when you need it? Have you deadlifted with a trap bar yet?

Posted by: Monolith

Quote:

Originally Posted by P-funk

Were do you store this stuff when you buy it? Unless you workout at home? Do you buy this stuff and lug it to the gym when you need it? Have you deadlifted with a trap bar yet?

SF has his own dungeon

Posted by: Saturday Fever

Thanks Mono.

P, I have a "tuffshed" in the backyard at home that serves as my dungeon. I had it in Sacramento, but went without when I moved north until recently when I got a new house.

Posted by: Saturday Fever

Bench Assistance Day

The 405 bench in November will be mine. Oh yes, it WILL be mine.

Speed Bench (with minibands)
8 sets of 3 with 165

OH DB Press (on swiss ball)
2 sets of 15 with 70

Bentover BB Row
4 sets of 6 with 325

Posted by: M.J.H.

Quote:

Bentover BB Row
4 sets of 6 with 325

Damn man, insane sets of BB rows!

You're strength is going through the roof, I can't get over it. What kind of grip/form did you use?

Posted by: Saturday Fever

I'm using a 90 degree angle at my hips , using my wide bench grip and basically reversing my bench motion.

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