Something Wicked This Way Comes [Forum Archive]

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Something Wicked This Way Comes

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Posted by: * Legion *

I'm back, and by being back, I mean that I am in the gym, on schedule, pressing and heaving and cleaning and clawing my way back to mass and explosive strength. This is good, because my students return in a week and a half, and this will be a rough schoolyear. I teach inner city juvinile offenders, and Chicago breeds some tough thugs.
I'm 28, 6 foot 4 inches tall, and weigh 270 lbs. Could be leaner, but I will bulk for 8 to ten weeks, then will move into a powerlifting cycle. Haven't decided yet for how long.
Goals: (LOOONG TERM)
Deadlift 600
Bench 450
Squat 500

Current:
Deadlift:500
Bench: (shoulder injury, car accident last year) 380-ish
Squat: 405

Today:

Miltary press, seated 4x7 @ 135
Dumbbell Row, 3X5 @ 125
Clean Pull/Lateral Raise supeset 3x4/3x5 150/25
Pulldowns, wide grip, double drop, 2 sets to failure 210/185/100
Shrugs, barbell, 3x5@405

.. Felt good, coming off two week break due to lacerated right hand, 13 stitches. Need to concentrate on big movements like clean pulls, push presses. Deadlift day in three days.

Diet is as follows:
Breakfast: 4 eggwhite omelette, onions, 1/8 cup cheese
8oz skim milk
4 slices whole wheat toast
24 oz H2o

Lunch: 8 oz chx breast,
2 tbs olive oil
10 corn tortillas
1/8 cup cheese
1 banana
Post workout: 16oz skim milk
2 scoops pro complex

Dinner... haven't decided yet.

... My powelifting goals are distant, I have smaller goals, but i am only taking this a day at a time. Please feel free to input. I work out alone, at a small gym, few people my age or of my determination. Thank you for your support.

Bill

Posted by: madds

Good to hear Bill. Keep up the work and I'll certainly be following along.
You ever thought about eating more meals? Three just doesnt seem to be enough...
Your moving some pretty decent weight for your deadlift.
Keep it up champ!

Posted by: P-funk

cool, a journal! I love the title. That was a great book.

Posted by: The Monkey Man

Posted by: * Legion *

Madds: i ate three more meals last night.. just wrote the journal midday. had a pound of orange roughy and brown rice, and two more protein shakes later on.
LOL eating is never a problem.

P Funk: yes, great book. wish we could work out together.

MonkeyMan: Why the long face?

Posted by: * Legion *

This is the layout of my workout cycle for the next 8-10 weeks. It is a hybrid bodybuilding/powerlifting workout, and will be honed down to more focused, strenght/power movements later on. Goal for next two months is mass/strength, Farrigno style.
My basic routine looks like this:

Day 1:

Deadlifts x6 (HEAVY 405 and up)
Cleans x4 (depending on how burned i am from deads, may do on leg day)
Dumbbell Rows x3
Chins/pulldowns x4

Day 2:

Bench from power rack (allows me to bench heavy, with weight starting right off chest rather than from uprights, develops explosive power from dead stop on chest) x 5
Incline x3
Pushup/cable crossover superset x2
Alternating dumbbell curls or Heavy barbell curl x3
Hammer curls x3

Day 3: off, abs and heavy bag cardio

Day 4:

Heavy Squat x5 or 6
Calf work

Day 5:

Push press or Seated Military x4
Snatch pulls x 4 superset with alt dumbbell raises (total failure, really burns delts/upper back)
Shrugs x 4 dumbbell or barbell alternating workouts
Close grip bench OR heavy hammerstrength
pressdowns
Kickbacks *(i usually do not need much for arms)

Day 6:

Front Squats x4
Overhead Squats x3 ( in place of snatches, to mimic recovery from clean/snatch)
Hamstring work
Lower back work, if necessary

Posted by: Archangel

Alright, you have your journal!!! I LOVE the name also, and your w/o plan!!! Your movin some serious weight too my Freind!!!

Posted by: * Legion *

Thanks man. Its good to be back. This journal should help me keep focus. I have tried numerous times to keep a written record of what i have been doing, but i would fall apart several weeks into it. You, however, are a trooper for the high intensity whole body work that you are doing. I need to get some wind back, ive gotten to hefty to run like i used to. i still hit the heavy bag and swim some laps for heart health, but i dont do too much by way of cardio right now, not during strength training. ill get back into that in late winter, i grow tired of the jiggle when i jump. LOL

Posted by: Archangel

I'll do my best to keep you on track my Friend!!!

Posted by: madds

Good to see your enthusiastic about it.

Posted by: P-funk

LMAO....I love day 4!! just squat. hahaa..that is friggin' awesome.

Posted by: shiznit2169

the master of squat

How much do you bench, deadlift, squat legion? Just wondering what your stats are and how old you are.

Posted by: * Legion *

I'm 27
6'4"
275 lbs (somewhere in there)
squat: 500-ish
bench: 380 (dislocated shoulder in car accident last year, took 50 lbs off bench)
deadlift: 500 +

my goal, over the next two years, is to have a 600 lb deadlift. bench is something that i have pretty much washed my hands of, trying to protect the shoulder. under the guidance of the p-man, i am toying with dropping powerlifting when i hit 30, and further exploring olympic lifting. i seem to teeter between the two sports, but the shouder injury hurts my bench a great deal. six months ago, i switched my grip on bench to underhand, and can get 305 with some grit, and i will continue to attempt underhand. i want to compte once or twice next year in powerlifting, to see what i can see. so its ALL OUT on my next few cycles, trying to push my max up as much as i can. shoulder doenst hurt at all during cleans, jerks, militarys, only bench. some days its all i can do to hit 250. no worries, i make up for it on deadlift.

thank you all for your response and support, i look forward to reading all of your journals and hearing about your successes and your pitfalls, that is the great thing about these journals. leaves a legacy, in my opinion.

Posted by: Yanick

cool another strength journal. good luck bro, i'll be following along even if i don't always post. me and you are in the same boat, i'm fairly strong in the Squat/DL, but i bench like a girl. Always had weak/unstable shoulders, and it pisses me off to no end but i can't do much about it except keep pushing.

Posted by: * Legion *

I know, Yanick, but don't quit benching. I like Mudge's philosophy, and he has spoken several times about troubled benching and strength loss, but he keeps chugging. Some days are better than others. I found that by using a powerrack, and putting the supports just so that the bar starts off right on my chest, i have made some strength gains and developed considerable explosive power. ill rack 305 on it, wedge under the bar, and press from a dead stop off my chest, and man, two to three reps, 4 sets, and im wiped. need little for the triceps after that. from time to time, ill do the same in the decline position, and the cross supports help stop the weight at my torso, so that, even if i fail halfway through, the weights don't kill me. i guess you ahve to see what i mean... it REALLY WORKS. ill hit a set or three of reverse grip bench after these, but often, i am wiped. Keep pressing, bro, you'll succeed. thanks for reading.

Posted by: * Legion *

Today was fierce and vicious.

Front squats: 185/205/205/155 x 8/4/3/7
Overhead squats: 95/105/45/45 x 4/2/10/8 (could have done more, but deads in two days)
Romanian Deads: 3x5@205
Standing Calves: 3 sets complete failure @450 lbs
Seated Calves: 2 sets alternating feet, 135

Good music: Godsmack and Danzig

Breakfast: 6 egg white omelette w/half cup cheese
4 pieces whole wheat toast
12 oz skim milk

Pre-workout: 8 oz skim milk
1 banana
1 tbs peanut butter
.5 cup plain oatmeal, all blended
Post-workout: 50 g Pro-Complex whey

Pre-dinner: 2 turkey sandwiches, whole wheat toast, brown mustard
Dinner: 2 8oz chicken breast
Whole wheat egg noodles
Low-Sugar pasta sauce, .3 cup

2 more protein shakes before bed, as planned

LOTS of water, TOO much coffee.

Posted by: shiznit2169

is overhead squat where you hold the barbell over your head with your arms extended out and peforming a squat?

Posted by: * Legion *

Yes, really wide grip, like an Olympic weightlifter in the recovery portion of the snatch. I put my hands out, almost to the collar, and squat normally, keeping my chin up, really feel it in my delts and obliques. Give them a try. Talk to P-Funk, he knows more about them. I like them, i try to avoid the leg-press machine at all cost. I'm really old-school in the gym, and like to do as much compound moving as i can. Ill try and find a link to show you what im talking about.

http://danjohn.org/overhead.html
http://www.stumptuous.com/badsquat.html
http://www.dolfzine.com/page454.htm

Posted by: Archangel

Brother Legion, Nice #'s there my Friend!!! I hear ya with the old school, how do you like the overhead squats? They seem pretty tough!!!

Posted by: P-funk

danzig and godsmack are good choices.

Overhead squats are the bomb. the best way to get a good set up is to unrack the bar in a regular back squat position. Then just jerk the weight directly up. It should be in the air with your shoulder blades pulled together, ass out, good arch in the lower back and chest out. It should be up directly above the place that it was resting on your back. Use a wider grip to extend your base of support. Then squat back! It is hard to get the squat back at first on a snatch squat. Once you get it up the weight slowly. This exercises is brutal on the core! I try and stay off the leg press as well.

Posted by: Archangel

Why do you guys stay away from the leg press? Sorry if I sound like an idiot!!!

Posted by: shiznit2169

Quote:

Originally Posted by Archangel

Why do you guys stay away from the leg press? Sorry if I sound like an idiot!!!

they are big believers in "old school" weight training where they only focus on major compound exercises. Free weights only.

Posted by: Archangel

Quote:

Originally Posted by shiznit2169

they are big believers in "old school" weight training where they only focus on major compound exercises. Free weights only.

Thank you my Friend, much appreciated!!!

Posted by: P-funk

Quote:

Originally Posted by Archangel

Why do you guys stay away from the leg press? Sorry if I sound like an idiot!!!

i have to load it with to much weight to do anything on it. it places a huge amount of force on the lumbar spine. it doesn't incorporate your whole body so for something like strength training I don't see a purpose to it as there is no crossover. I guess for hypertrophy it is okay.

Posted by: * Legion *

[/quote]

funkman, that is exactly the point. too much on the knees and lumbar region. i like that. LUMBAR REGION!!!!! i am gonna kick you in the LUMBAR REGION!!!! sounds good. i just say lower back, but from now on, im gonna say LUMBAR REGIONNNNNN!!!!! LOL! sorry. too much coffee, waaaaaaay too late.

shiznit: old school is right. actually, like funkman said, it just hurts too much. to get good in the squat, i do the squat. i guess, when i say old school, i mean i dont like to complicate stuff in the gym. people have been getting big and strong for a lot longer than we have had smith machines and leg presses and creatine and steroids. that, and im just a big geek.

p-funk: i know exactly what you mean about it being brutal on the core. i will, however, try what you suggested about racking it like a back squat and jerking it overhead. i have just been cleaning it and then jerking it overhead, but im not using much weight. i get some funny looks from the local high school footballers, though, who are doing their concentration curls.

archangel: i dig your journal. ill reply to it soon, i have a lot to read through with yours, p funks and several others. i learn a lot from you guys, and appreciate the support. though i have no training partner, i feel like i do, coming back here to share my goals and efforts in this journal, and reading about all of yours in your own journals. sheesh... its like some kind of campfire retreat. sorry guys, gettin mushy.

8 hours since workout.. feeling quite sore in legs. diggin it. cheated at dinner tonight, took the wife, my son, and the in-laws to dinner, they wanted chinese. tried to be good, got Mongolian beef with brown rice, but HAD TO HAVE CRAB RANGOONS... a vice. a sin. i couldn't stop. looks like extra heavy bag work tomorrow, if i can make it down the stairs. my hammies are tight.

tomorrow... stricter diet, better music, and maybe some new ink. i have a lot of skin beggin for new tattoos.

Posted by: madds

Do you stretch after your workouts?

Posted by: Yanick

OH squats are awesome, i'm just afraid to do them because i'm super tight in my shoulders (as Pat should remember from a couple of weeks back).

w/o looks great big guy, old school is definitely the way to go. the best feeling in the gym is when your in there for a lower body workout (meaning i won't leave the cage for almost the entire workout) with 300lbs on the bar and a kid comes up to see how much longer you'll be. my usual convo's go like this

me: oh well, i'll be here for like an hour, but i don't mind if you want to jump or w/e...are you squattting?
him:uh, um, well no i gotta do curls...
me:

*turn around and start squatting*

Posted by: shiznit2169

Quote:

Originally Posted by Yanick

OH squats are awesome, i'm just afraid to do them because i'm super tight in my shoulders (as Pat should remember from a couple of weeks back).

w/o looks great big guy, old school is definitely the way to go. the best feeling in the gym is when your in there for a lower body workout (meaning i won't leave the cage for almost the entire workout) with 300lbs on the bar and a kid comes up to see how much longer you'll be. my usual convo's go like this

me: oh well, i'll be here for like an hour, but i don't mind if you want to jump or w/e...are you squattting?
him:uh, um, well no i gotta do curls...
me:

*turn around and start squatting*

rofl, happens all the time. Every time i'm in the gym, it's like one guy after another after another going straight to the bench to do BB bench or to grab the ez bar and start doing curls. The squat rack is just sitting there all by itself, im the only one that uses it.

Posted by: * Legion *

Woke up this morning with nothing but ache. feels good, knowing i hit all the right places with the killer squats yesterday, but even my delts are sore, so today will be an off day. i have a long shift tonight at the bar, so i will just eat and prepare for the upcoming schoolyear's curriculum. protein protein protein today, and lots of water.

feeling crummy, mood is terrible, sick of chicken, eggs and protein shaks already, but i choke it down. i know what Mudge means when he feels like he spends the whole day in the kitchen.

.. i feel fat, too. maybe its just water, but jiggle is jiggle. no real worries, though, im trying to put on bodymass, and certainly some fat goes with it. wife is on south beach, which drives me nuts.

tomorrow, bench day. looking forward, feeling aggressive. i have heard, though it just might be a myth, that squats and heavy leg work increase the testosterone in the body. maybe its a half-truth, or only partial information, its hard to sort out fact from fiction. people i know still say not to go swimming after eating because you'll drown. i keep it as simple as possible, shedding all the crap and gym lore in order to mainain a level of ferocity in the gym that i need.

... that squatting rack is like a cage, and i like that analogy, Yanick. cage the animal. some days, i feel like the Hulk, somewhat dumber the bigger and stronger he gets.

Posted by: crisg555

Quote:

Originally Posted by P-funk

cool, a journal! I love the title. That was a great book.

And movie..

Posted by: Archangel

Those are definatly the GOOD aches my Friend!!! Looking forward to keeping up with your journal BRother Legion!!!

Posted by: ihateschoolmt

Good to see an old school journal. Keep up the good work.

Posted by: P-funk

Quote:

Originally Posted by crisg555

And movie..

It was a movie too?

Posted by: * Legion *

yes, it was, but the book is superior.

long night. not enough protein, got my ass handed to me tonight at the bar. im sick of tending bar, not as much fun as you would think. this will be my last year, been doing it for 7 years now. it will be rough teaching during the day and tending bar at night... it becomes daunting, trying to maintain focus on what i am doing in the gym and then working two jobs. but im bitching when i should be training. tomorrow, rage in a cage, rack benching and maybe some arms, if i have any steam left. thank you all for checking in, and yes, i definately like to keep it old school.

Archangel... how far are you from the Chicagoland area? you should drop in sometime.

P-funk.. never been to New York, but when i do, ill let em know im coming.

Legs burn tonight. i worry that by being on them for 8 hours and missing two meals, i am undoing what i worked so hard to do yesterday... whats the work, P funk? catabolic... catabolism... breakiing down muscle tissue??? man im dumb.

... 55 grams protein shakie to finish off the night, plenty of water. goodnight all.

Posted by: * Legion *

Saturday was a wash. I'll not discuss it. Rather, I shall banish it from my mind.

Sunday: Looking forward to beavy benching and possibly some arm work. Legs and back are, by far, my favorite workouts... after this ten week cycle of mass building, i will cease in breaking workouts into "chest, back, lets, etc" however, this is just to get me back in the swing and pack on some muscle.

Feeling fat. I need my water. check back with you later.

Posted by: * Legion *

Much better.

the water helped... great workout. Heavy bench/triceps/abs

Rack Bench: 2x3@280, 2x 5@ 250, 1x6@225
Reverse Grip Bench: 3x6@200, 1x7@180
Close Grip Bench: ascending from 150 to 185 for 4 sets
Hammer Pressdown Machine: 2 double drop sets, 300/250/180
Abs: Decline Crunches and Roman chair

Great Pump, great sweat. good workout.

Posted by: P-funk

yes, catabolic.

please let me know if you come to the city. I will do the same if I come to chi-town as well.

Posted by: * Legion *

Monday, 8/15

Heavy Squats tonight... had to put the workout off several hours, my son was sick and my wife started teaching today. I don't go back for another week, so I have Sean during the day, and when she gets home, i go to my night job.

Bad workout. 225 actually felt heavy. 315 was good for two sets, then down deep in the third set, felt an awful twinge in my lower back, probably dehydrated and WAAAAAAAAAY too caffeinated. My doc has told me several times that caffeine aggrivates muscle pulls, and will make one more prone to strains and tears. I dont buy it, but i do understand dehydration. I rushed through this workout. Not happy, beat myself up. I was one of two people in the gym. Man, i hate not having a partner sometimes.

Nose started bleeding on last set of squats. Maybe it wasnt such a bad workout after all.

Breakfast: half a box of cheerios, quart of 2% milk, pure-protein bar, three cups coffee

Mid-morning: 8 oz can of white meat chicken, 1 cup colby/jack cheese, 8 corn tortillas, 12 oz water, 2 diet cokes

Lunch: 1lb 97% lean ground beef, cooked on foreman grill, 3 slices swiss cheese, 12 oz water, what was left of my son's mac n cheese

Pre-workout: 1 1/2 boxes of whole wheat mac n cheese ( I KNOW!!!!! TERRIBLE!!!) made with margerine and skim milk, 8 oz ricotta cheese

Post workout: 50 grams protein shake

Pre-bed: 8 oz can tuna'

No where near enough water. Tomorrow is a new day. I hope my strength is up, i hope my son is feeling better, and i finally get these damn stitches out of my hand.

Posted by: P-funk

Quote:

My doc has told me several times that caffeine aggrivates muscle pulls, and will make one more prone to strains and tears.

huh, I never heard that before?

Posted by: Rocco32

Cool journal here Legion! You seem a bit down on yourself though, what's up with that? Great pics in the gallery as well, very cute kid

Posted by: The Monkey Man

Quote:

Originally Posted by * Legion *

My doc has told me several times that caffeine aggrivates muscle pulls, and will make one more prone to strains and tears. I dont buy it, but i do understand dehydration

Well it certainly cant help to relax pulled muscles -

Posted by: * Legion *

Quote:

Originally Posted by Rocco32

Cool journal here Legion! You seem a bit down on yourself though, what's up with that? Great pics in the gallery as well, very cute kid

I'm not down on myself. Just frustrated with getting back in the gym, balancing more obligations than i thought i would be. Thanks for stopping by to check out my journal.. how long have you been powerlifting?

Posted by: Rocco32

Cool then

I understand the obligations getting to be too much!! I've been powerlifting for a full 3 months

Posted by: * Legion *

Quote:

Originally Posted by Rocco32

Cool then

I understand the obligations getting to be too much!! I've been powerlifting for a full 3 months

Well, it sounds like you are doing well, your pics are awesome! Nice ink... im dying to get more!

P-Funk: i know the caffeine thing sounds goofy, i drink quite a bit of coffee daily, as well as a sugar-free redbull or three before a workout. I suppose th doc was trying to tell me that caffeine dehydrates, but he also told me that i am too tall to weightlift. LOL.

Posted by: shiznit2169

i wish i had your strength. You are very strong in all of the compound work. Deadlifts is my strong point but my bench and squats are lacking.

Posted by: The Monkey Man

Quote:

Originally Posted by * Legion *

but he also told me that i am too tall to weightlift. LOL.

Fuck Him!! -

What is he, one of these 90 year old guys??? -

Posted by: Archangel

Awesome w/o's in here my Friend!!! You can really throw around the weight!!! Great pics too Brother Legion!!!

Posted by: * Legion *

Archangel, we really gotta meet. you can't live that far away from me.

MonkeyMan... yes, he is. he repaired my lower inguinal hernia two years ago, and he is really not too happy when i show up with more aches and injuries. he is holistic to the gills, and believes that "i am built for basketball." nope. i hate basketball.

Posted by: Yanick

sick workouts in here, you're a fuckin beast. i make it a rule of mine not to listen to doctors about anything but serious illnesses (unless he's a sports doctor or physical therapist or something along those lines).

Posted by: * Legion *

Awesome workout today..

Clean pulls: 5 sets, 185 lbs, 6 reps from floor, last two sets dropped to 135 for five more reps
Seated military press: 155 lbs X 8, 5, 5, 3
Seated Dumbbell curl to press: 2 sets 60 lbs X 8, 4, 30 second rest interval. These really burned, kicked my ass.
Heavy Barbell Curls: 135 lbs X 5, 3, 3, 2( last set supersetted with seated cable alternating curls, 20 second negatives)

Abs

Breakfast: 50 grams pro complex, milk blended
Pre=workout: 4 beef patties, whole wheat toast, swiss cheese, 2 litres h2o
Post workout: 50 grams pro complex water blended
Dinner: 1lb ground beef, black beans, 1 cup white rice
Late meal: who knows yet, stomach crampy (too much beef?>????)

Posted by: * Legion *

Quote:

Originally Posted by Yanick

sick workouts in here, you're a fuckin beast. i make it a rule of mine not to listen to doctors about anything but serious illnesses (unless he's a sports doctor or physical therapist or something along those lines).

No, bro, hes not a sports doc. he's a little old Indian man, actually, he was my surgeon four years ago who patched up my torn abdominals. My new doc is awesome, but I've only been seeing him since my son was born. He's a GP, but more open minded.

Posted by: Akkers

Nice lifts man. Fucking awesome. Keep it up

Posted by: * Legion *

Quote:

Originally Posted by Akkers

Nice lifts man. Fucking awesome. Keep it up

Thank you, friend. I appreciate that you stopped by to read my journal.

Posted by: Akkers

I'be been following for a little while - I'm the old 'madds'. Just had the ID changed for something new. I'll be following for a long time yet. These P/L journals really interest me. I've been a bodybuilder my whole life and I think it's great to see this different side of training. Your journal and P-funk's have been a great read

Can't say I've ever heard that statement about caffeine though...

Posted by: * Legion *

LOL

Funk and i come from a similar school of thought. I am a purist, but i am learning how to change my diet. I had, for so long, stuck to the "lift big, get big, lift bigger, get stronger" lifestyle. I don't really use any supplements, just FOOD FOOD FOOD.
I'm big to begin with, which makes it fun to try to keep my weight up without putting on a great deal of bodyfat. I know i am ignorant about a few things, like changing intensities to stimulate results, diet, and anything to do with hormones and steroids, (which i avoid!)

Caffeine.. i suppose i consume the caffeine of ten mortal men. that doc was just trying to talk down to me, thinking that im just a beefy guy with no prefrontal lobe development.

Posted by: Akkers

Quote:

Originally Posted by * Legion *

that doc was just trying to talk down to me, thinking that im just a beefy guy with no prefrontal lobe development.

All docs are like that. The second you step into their office and they see you have muscles, BANG, they immediately assume you have no brains. I wouldn't be surprised if some of the docs used sock-puppets to explain stuff...

Posted by: Rocco32

Nice w/o Legion! Are you switching to Olympic lifting?

Posted by: * Legion *

Not now, not as hard core as Funk. Right now, i want to put on muscle mass, get my lifts back in powerlifting, and stick with powerlifting for a couple of years. I do practice the olympic lifts, but it really takes some time before the tecnique is down. i have not done a powerlifting competition yet, mostly because my bench is terrible. i want to so bad, and after watching your videos, im inspired.

Posted by: Rocco32

Cool. Your bench is much better than mine though. Try a competition just for fun, it's not about the weights you lift as much as pushing yourself and the experience

Posted by: P-funk

Quote:

Originally Posted by * Legion *

Not now, not as hard core as Funk. Right now, i want to put on muscle mass, get my lifts back in powerlifting, and stick with powerlifting for a couple of years. I do practice the olympic lifts, but it really takes some time before the tecnique is down. i have not done a powerlifting competition yet, mostly because my bench is terrible. i want to so bad, and after watching your videos, im inspired.

Just do a deadlift meet then. The deadlift meets are the best and by far my favorite lift in a powerlifting meet (also the most legit since you can't really wear any gear to help you lift the weight from the floor.).

Posted by: * Legion *

Thanks guys. I'll give it a try. I like the deadlift by far, my back has been tight and i have found that, over the past two weeks, i am actually shying away from heavy deads. I force myself through some of them, but i end up thinking soooo much about form that i blow the lift and get mad. My best dead is 600, sumo style. Lately, to practice Olympic form, i have been using a "standard" stance, which has cut a bit off my lift. I work out with 405 for anywhere from 5 to 8 reps, but these past two weeks, i dropped it down to 315. i really messed up something in my back on july 4, and it still hurts. I hope it is not disk damage. I am injury prone, but my dumb ass trains throug it instead of taking the week off. oh well. too much moaning, i gotta go to work. I will have a late workout tonight, deadlifts, but i have to go to a different gym. I think i will ONLY hit deads tonight, and bury myself with high intenisty. if i do it right, i really dont need much else for back. I still love one-arm dumbbell rows, hit three sets with 135, and im good to go. Thanks for the feedback guys,

Funk, i want to pick your brain on how to up my intensity, when you have time.

Posted by: P-funk

what do you want to do with your intensity?

Posted by: fUnc17

Quote:

Originally Posted by P-funk

definately. I love watching DL comps... you can't cheat.

Posted by: Archangel

Brother Legion, how goes it? I agree, you should do a meet, youre putting up incredible numbers!!!

Posted by: Akkers

600lb deads....! Your def on the right track. - I'm with Archangel about teh meet. Go for it!

Posted by: Rocco32

Damn that's a big deadlift!! Maybe you just need some deep tissue massage or something, pulling like that will send your back muscles into spasms.

Posted by: * Legion *

Quote:

Originally Posted by Rocco32

Damn that's a big deadlift!! Maybe you just need some deep tissue massage or something, pulling like that will send your back muscles into spasms.

No kidding. I'm bullheaded, like i told you. I've been to immediate care twice because of messed up muscles in my lower back, but i am shunning common sense and just pushing through. I love the rush, though, of holding that kind of weight and conquering it, pulling my shoulders up and back to complete that lift. Thank you all for your positive input, its good to have a place to put these thoughts down and get honest and positive criticism.

Today was supposed to be deadlift day, ended up filling in for a missing bartender, just got home at 1:30 am. i will wake early and get the deads in, but at that hour, no big lifts.

Funk man: I know that "intensity" can be manipulated many ways, through constant weight increase, through rest intervals, through forced reps and supersets, through negatives... i read a comment recently that you made about 5 reps being too few to properly affect a muscle group, that you need at least 8 to prevent accommodation. does this stand for the "big 3 lifts" in powerlifting and the same with clean/jerks and snatches? or just support movements like dumbbell rows, push presses, etc? I train like a beast, and get frenzied, and find that i sometimes lose track of my intensity goals, for the sake of just putting up big lifts. ultimately, i am concerned that i will not make the desired progress if i just keep hitting close to max lifts. i try to follow logic, which tells me that, to get massive and strong, one must lift heavy, one must push hard against heavy weight. For example, heaavy deads or bench, sets of 2 and three reps with REAL STRUGGLE with good form... i know, too much weight makes a sloppy lift, which is why my olympic "practice lifts" are with relatively light weights. Am i making sense? Damn, i wish i could just work out with you for a week to see what you mean.

Rocco: I dig your pics, man! Nice ink! i design tattoos, if you are ever looking for new ink. My birthday is today, i asked my wife for more ink.

Archangel: If i worked out like you, i would need 2 gallons of water, rather than my usual one, and would be hone in time to catch another episode of Family Guy! You're truly dedicated. Stay focused, you inspire.

Akkers: I want to see PICS!!!!!

Posted by: P-funk

Quote:

Funk man: I know that "intensity" can be manipulated many ways, through constant weight increase, through rest intervals, through forced reps and supersets, through negatives... i read a comment recently that you made about 5 reps being too few to properly affect a muscle group, that you need at least 8 to prevent accommodation. does this stand for the "big 3 lifts" in powerlifting and the same with clean/jerks and snatches? or just support movements like dumbbell rows, push presses, etc? I train like a beast, and get frenzied, and find that i sometimes lose track of my intensity goals, for the sake of just putting up big lifts. ultimately, i am concerned that i will not make the desired progress if i just keep hitting close to max lifts. i try to follow logic, which tells me that, to get massive and strong, one must lift heavy, one must push hard against heavy weight. For example, heaavy deads or bench, sets of 2 and three reps with REAL STRUGGLE with good form... i know, too much weight makes a sloppy lift, which is why my olympic "practice lifts" are with relatively light weights. Am i making sense? Damn, i wish i could just work out with you for a week to see what you mean.

I don't recall making a comment like that and if I did I would have to see what kind of context it was in or what it was pertaining to. I rarely do more than 3 reps these days per set. As far as increasing intensity weekly goes there are many many things you can do to push yourself to heavier weights (provided your technique is sound).

Posted by: aggies1ut

Hi, I don't really know you, but I wanted to wish you a happy 28th b-day today.

Posted by: Rocco32

Quote:

Originally Posted by * Legion *

Rocco: I dig your pics, man! Nice ink! i design tattoos, if you are ever looking for new ink. My birthday is today, i asked my wife for more ink.

Thanks man. I love my tatoos. Hopefully I'll finish my back here soon. I'll definately keep you in mind for new ink, my tattoo artist helps me design what I want and does a great job but she's moving too Germany in November

So I'm sure I could use some help. And HAPPY B-DAY!!!!!!! What did your wife say?

Posted by: Archangel

Happy Birthday my Friend!!! You design tattoos huh? How much you charge? I will keep you in mind, definatly due for another one myself!!!

Posted by: P-funk

happy birthday big man!

Posted by: * Legion *

LOL thanks. two days off, i needed it. still sore from legs and delts, was scheduled to do deads, but i will hit them after my shift tomorrow.

Posted by: Archangel

How do you design tattoos? I have one in mind, but it's pretty complicated I think!!!

Posted by: * Legion *

send me a pm and tell me what you have in mind. i got my bachelor's degree in fine art, and i could send you some pics of some things i have done for shows. i really dont have a bit portfolio of designs for tattoos, but i just finished a piece for my father in law, who is a biker, and am working on my own. the one i have in my pic, on my arm, is a tribal piec i drew.

Posted by: P-funk

Something I didn't know but just found out! I was talking to my coach about the Encyclopedia or Weightlifting and he told me (don't know why he failed to mention this before?) that Arthur Dreshler, the author of the book, was his coach!

Posted by: DeadBolt

Heya brotha!

Lookin good in here....sorry I didn't post sooner! I have been pulling some crazy weeks at work and with both my volly squads I just don't have the time to post as much as i use to! I'll be here more often now though schedual is clearing up.

Lifts are looking really strong bro wow....really rippin it up boy! Keep at it and I agree with everyone else about the comps!

You do alot of art design eh? I may have to get ya to sketch me something....been lookin for someone to do some work for me lol!

Posted by: * Legion *

ill do design work for anyone, just ask.

Training going well. ill post specifics later, been sick, really should stay focused, school starts this week, nervous about my self-contained class. I have all the "heavy hitters this week, the most violent. Toughest kid in my class has a manslaughter rap. Ill post more later, just glad you guys keep posting to keep me motivated. I am thankful for this.

Deadbolt... thanks for stopping by. Your back is huge, nice avatar.

Posted by: Archangel

Hey Brother Legion, sorry to hear your under the weather!!! GODspeed you with the "Heavy Hitters"!!! I will send you a PM when I get my idea all together, your tribal sun looks killer!!!

Posted by: ihateschoolmt

Quote:

Originally Posted by * Legion *

nervous about my self-contained class. I have all the "heavy hitters this week, the most violent. Toughest kid in my class has a manslaughter rap.

Damn, my teacherlast year once had a convicted murderer in her class. Part of his sentence wasto finish highschool. Do they let you have a weapon or something on you?

Posted by: * Legion *

There is little need for a weapon. The students are all bussed in, wanded, patted down, and have their shoes removed. We are talking about kids who are on parole, probation, house arrest, and have violent criminal records. There are "general population" kids, who are the average gangbangers, drug dealers, etc. Then there are the "self contained" kids, who are too much of a violent behavior risk to be put into the rotation with the other students, who are allowed to change classes and have less structured time. My students are the self contained kids, therefore, i teach them all day long, all year long, all subjects. they are mine. they stay with me. WHen things get out of hand, we go "hands on," which means they are removed from the classroom, forcibly, for a QT, or quiet training. This involves 2 staff members holding the wrist and tricep, and the students stands at attention on the wall until the behavior either ceases or escalates. If it escalates, then we go to a standing wrap, in which on staff applies a special restraint to the students arms, and the other staff stays put on one arm. (like a bear hug, but without constricting.) If this does not work, you go seated with the student, if not, you take them down and they "go prone." this involves all the manpower you need, and it gets rough. I have been hit with a chair, taken a few blows, but nothing of concern. One kid gave me a concussion, hit me from behind when i was unaware and bounced my head off a cinder block wall. I was furious, and, needless to say, he was on the ground for a while.
This is not an excuse to put kids down. The job is to teach, i am there to teach. I do not like touching a kid, especially when it is a kid that does not want to be touched. They respect me not for my size, but for my humor and the fact that i care about them. Needless to say, the kid that gave me the concussion apologized, and he is back in my class this year.
I only describe my job because i want it to be understood just what this forum means to me. This is my outlet. I have a wonderful family, and am blessed with a supportive wife and a son that lights up my life. I never fear for myself at work, not physically, of course. If it would not be for my size, i would still have the martial arts background, and the kids know it.
My goal for these kids is for them to trust. I want to be trusted, i want them to know that not all white people are racists, not all white people are out to get them. I want them to know that just because a man is large does not make him intimidating, but most of all, i never want them to mistake kindness for weakness. This is my creed, if anything. Do not mistake my kindness for weakness.

I come home, after a day with those young men and women, and am full of hate and full of hope at the same time, and it is like a furnace. I take it to the gym, and gut out the heaviest reps i can. You would be amazed, the testosterone that pumps through my veins from this sort of work. I will, however, only stay at my school for another year or so. I really want to get involved in teaching LD, (learning disabilities, I have a master's degree in Special Education, and a Master of Arts in Teaching) BD (behavior disorder) schools are not as effective as i would like to believe, and i do not want to be bringing this shit home with me for the sake of my son.
I also want to get involved in the Special Olympics, with some of the strength athletes. I hear that is an adventure.

Little to say about he workouts lately, the past few days have been a wash. Thats okay, i am feeling strong and have been eating well, despite the half of a German Chocolate birthday cake that i ate for my birthday!!!!!! If whey protein tasted like german chocolate, i wouldnt have to hold my breath while i chug it down.

Posted by: DeadBolt

Damn man thats an awsome job....it sounds like you really enjoy helping people. That would be an awsome way to mix the two passions if you did the special olympics weight lifting gig. That would be a challange but I think it would be so rewarding to know you were able to accomplish such great things!!!

I agree wih the whey LOL. I have for a long time been blending mine up...some ice stuff like that to make it taste better. Just got tired of straight whey and water.

Posted by: Yanick

hey big guy i know i'm super late, but happy belated b-day anyway

i get the elitefts newsletter every week, this week it had a nice article about squatting raw, thought you (and the rest of the strength athletes on here) might enjoy it.

Raw Squat

Posted by: * Legion *

Yanick: Man, thanks a lot, I am becoming obsessed, and any information is welcome. I know i pick a lot of brains around here, especially our resident oly weightlifter, P funk. Squatting is something I ignored for a long time, but I realized that the body works as a whole, or barely works at all. Squats are king, and if one wnats to build a huge physique, no better way than to hit the most muscles possible, with squats (and, certainly, deadlifts.)

Deadbolt: Thanks for the words of encouragement. Honestly, more days are better than those I described. Too much abuse of today's kids, and when you have next to nothing, I understand why kids sell drugs and join gangs. I've learned a great deal from them, I hope that I am able to reciprocate.

Today: Deads again, then Dumbbell rows, pullup or pulldowns, whatever feels more effective. here's the plan...

Deadlifts:
2 sets 305lbs x 8 reps
3 sets 375 x 2-3 reps
1 set 405 x1 rep
1 set 215 x complete failure
Dumbbell rows:
2 sets 115 x 8
2 sets 130x 5
Pullups or pulldowns: whatever it takes.

Lately, i have found that i need little or nothing for traps, which took some time to get used to. I want big mountain traps, but the finish of the deadlift is a shrug up an dback, which hits them hard and deep. middle back has been responding well to the dumbbell rows, barbell rows never worked well for me. I HATE t bar rows, the weight i would put on it hurt my ribs. I lay off any rowing that puts my lower back in jeopardy, saving my low back for deads/cleans/ front squats.
I understand that dumbbell rows are not meant to be performed at a super heavy weight, but again, i respond well to these, and am able to stay strict and minimize arm involvement. I want to begin doing farmer's walks, but my gym really doesn't have dumbbells big enough. I will fabricate somethign at home, my but is a welder, and we are going to begin work on a custom bike next summer, maybe i can get my hands on something that we can weld handles to and fill with water or sand? Who knows.

Posted by: DeadBolt

Looks like a solid plan of attack my friend!! I agree with alot of yor theories there....I feel the same way about most of that! Except I love BB rows and DB rows. BB rows really help me build a nice wide back....and deads really hit the traps deep. B/c I tore my cuff I can't do shrugs yet but the deads really hit my traps HARD! Wish I could squat though....I use to squat but all of a sudden now I can't...it brings to much pain to my shoulder! My form was poor for a while and I leaned forward to much and once i corrected that problem and found proper form it hurt to much lol.

Best of luck on your w/o!

Posted by: Yanick

Quote:

Originally Posted by * Legion *

Yanick: Man, thanks a lot, I am becoming obsessed, and any information is welcome. I know i pick a lot of brains around here, especially our resident oly weightlifter, P funk. Squatting is something I ignored for a long time, but I realized that the body works as a whole, or barely works at all. Squats are king, and if one wnats to build a huge physique, no better way than to hit the most muscles possible, with squats (and, certainly, deadlifts.)

yea bro, squatting is important. its my favorite lift by far, so i tend to neglect my DL a lot, but i find that when my squat is up my DL is up too unless i can't grip the bar that is. my main limiting factor in DL's right now is grip, and i refuse to use straps so i'm hitting my grip pretty hard lately.

i especially like the point he makes in the article about working your quads, as IMO the traditional westside program tends to neglect them and concentrates on the P-chain way too much.

i love squatting, i tell people all the time to squat and they will break their plateau's or just see amazing gains but they either won't listen because of some pseudo-science bs they heard on CNN or they are afraid of working hard. all i ever hear in the gym from my friends is "Damn Yan, why are you so sweaty?!"

Posted by: Rocco32

That's a great article Yanick!! Just read it last week, it's in my collection now. Your plan looks good Legion

You do convention dead correct?

Posted by: * Legion *

yes and no, Rocco. I have switched back and forth, but my dumb ass pulled something major doing deads on July 4 this year, getting too stupid doing "conventional" style deads. I hit my biggest lifts using a sumo style, which seems to work better for me being so stinking tall. I have to drop the weight down to do conventional, so until i learn otherwise, i do the heavy lifts sumo style, and do the moderately heavy sets traditional style. I wonder if this is counter productive or a waste of time? Same for bench, i do a combination of Power benching with a rather narrow grip, and reverse-grip benching with a rather wide grip, all in the same workout. I bench better with the traditional grip, but i want to try putting up more weight with the reverse grip. I love the looks i get when i hit reps with underhand grip.

There are times that i feel that i know what im doing, and then, like now, times i feel that i don't. Being one who researches a great deal of topics for school, i am well versed on the notion of staying informed and being critically literate. However, in the gym, i like to keep it simple, and stick with what works. i dont want to waste my time worrying about whether or not a particular movement provides a bettter mechanical advantage over another. i do not want to worry about bio-physics, cellular respiration, or theories of fluid dynamics while i am working out. I think about it for a while, and rely on what my body is telling me, how my body responds. I hurt myself doing heavy traditional-stance deadlifts. Obviously, as a powerlifter, its okay to train with sumo-style, if that is what will help me rack up big points in competitoin. Someone like p-funk, being a bit shorter, as well as training in the oly lifts, must train his deadlifts in the traditional stance, for this is the beginning movement for the snatch and the clean and jerk.
Squats are a no brainer for me, i just wish i had a spotter more often than i do. I think its time to change gyms, i need a hard-core place now, where guys are bigger and stronger than i, and will push me to excel, rather than just move out of the way when i want to use a machine because i sweat through two shirts. I am never going to get my ass out of the hole in a heavy squat without someone there to yell at my big ass and get me pumped. Same with bench.

Posted by: * Legion *

Yanick: i have read that article so many times now, and I feel more confident in what i have been doing as far as squat goes. Ashamedly, i neglect my abs, and this is not great. I wonder how much this has been hindering my squat?

Posted by: Rocco32

Good post! Maybe you need to find some people to w/o with also. Any powerlifting clubs around you? I actually pull less with Sumo style than conventional. I MUST be doing something wrong with it.

Posted by: Archangel

Great w/o there BRother Legion!!! Big, BIG numbers!!! You do a shrug after Deads too huh? I started doing that a while back and Friends started calling them Deads-Angel Style (LOL) so I have been calling them that ever since!!! Lookin solid in here!!!

Posted by: ihateschoolmt

Quote:

Originally Posted by * Legion *

Deadlifts:
2 sets 305lbs x 8 reps
3 sets 375 x 2-3 reps
1 set 405 x1 rep
1 set 215 x complete failure
Dumbbell rows:
2 sets 115 x 8
2 sets 130x 5
Pullups or pulldowns: whatever it takes.

Good work out. Huge numbers.

Posted by: P-funk

damn. 130lb DB rows is pretty friggin serious bro!

Posted by: DeadBolt

Quote:

Originally Posted by Rocco32

Good post! Maybe you need to find some people to w/o with also. Any powerlifting clubs around you? I actually pull less with Sumo style than conventional. I MUST be doing something wrong with it.

I am the same way my friend....I don't know why! But deads come very easy for me b/c I'm so short...I guess I'm just built for em LOL.

Legion--Alot fo good points! I agree with the spotter. But I prefere having someone I'm familiar with spot me b/c I don't trust many people! Like I trained with my cousin for the better part of 3 years and we know each other inside and out so when ever he is around I use him to spot and man it makes a world of difference when I have some monster smackin the shit out of me getting me pumped up! Off to reading the squat article...maybe it will help me out so I can squat again!

Posted by: * Legion *

Blew my workout last night. Missed my workout this morning. Fitting it in tonight is going to be difficult, but i must, and I WILL. Missed Deadlifts AGAIN. not good, im sad as shit because I get on a roll, and then when the going gets tough, I end up working working working and burining out with no gas for the gym. I wrestle with just going to the gym anyway, doing this or that, but more often than not, its all or nothing. If i do not go with focus, i do not go at all.

Tonight.. should i just move on with my scheduled workouts, or make up what i missed yesterday? What is better in the long run?

Posted by: Yanick

Depending on what i missed and what i still have to work on for the week i switch my schedule around if i start missing days and stuff like that. For example, say i missed speed work on the bench and today is my strength work for squats. i'll go do my speed bench work, then my strength squat work and from there pick 3-5 assistance exercises for the squat/bench to work on, effectively making it a full body workout of sorts but still sticking to w/e program i happen to be using at that time. i don't know your routine so i can't really tell you what to do, but thats something to ponder over.

Posted by: * Legion *

Quote:

Originally Posted by * Legion *

This is the layout of my workout cycle for the next 8-10 weeks. It is a hybrid bodybuilding/powerlifting workout, and will be honed down to more focused, strenght/power movements later on. Goal for next two months is mass/strength, Farrigno style.
My basic routine looks like this:

Day 1:

Deadlifts x6 (HEAVY 405 and up)
Cleans x4 (depending on how burned i am from deads, may do on leg day)
Dumbbell Rows x3
Chins/pulldowns x4

Day 2:

Bench from power rack (allows me to bench heavy, with weight starting right off chest rather than from uprights, develops explosive power from dead stop on chest) x 5
Incline x3
Pushup/cable crossover superset x2
Alternating dumbbell curls or Heavy barbell curl x3
Hammer curls x3

Day 3: off, abs and heavy bag cardio

Day 4:

Heavy Squat x5 or 6
Calf work

Day 5:

Push press or Seated Military x4
Snatch pulls x 4 superset with alt dumbbell raises (total failure, really burns delts/upper back)
Shrugs x 4 dumbbell or barbell alternating workouts
Close grip bench OR heavy hammerstrength
pressdowns
Kickbacks *(i usually do not need much for arms)

Day 6:

Front Squats x4
Overhead Squats x3 ( in place of snatches, to mimic recovery from clean/snatch)
Hamstring work
Lower back work, if necessary

This is my workout scheme for then next eight to ten weeks, mostly mass-building and powerlifting hybrid.

Posted by: Archangel

Brother Legion, I usually continue on like I never skipped one!!! Can't let it get you too down my Friend, thats very hard for your psyche in the long run!!! Your plan is very interesting, will definatly be following closely!!!

Posted by: Rocco32

I'm with Archie on that!! Or I combine w/o's.

Posted by: DeadBolt

Well I've never done a power hybrid routine like your doing but I ussually combine them because I have limited time I can get into the gym. So like this week I had to take a day off so I will have to combine legs and delts.

Posted by: Yanick

shit sorry i'm late, but here is what i would do assuming we're talking day 1 and 2.

Quote:

Originally Posted by * Legion *

Day 1:

Deadlifts x6 (HEAVY 405 and up)
Cleans x4 (depending on how burned i am from deads, may do on leg day)
Dumbbell Rows x3
Chins/pulldowns x4

Day 2:

Bench from power rack (allows me to bench heavy, with weight starting right off chest rather than from uprights, develops explosive power from dead stop on chest) x 5
Incline x3
Pushup/cable crossover superset x2
Alternating dumbbell curls or Heavy barbell curl x3
Hammer curls x3

i would skip the cleans and maybe do them before squatting on day 3 or first thing on day 4. i would also skip the crossovers, pushups, and curls or limit them like 1-2 sets at the end of the workout.

i would come in, do my DL strength work, then i would do my bench strength work. after which i would do all the DL auxiliary and finish with the bench auxiliary work effectively making it a full body workout of sorts. at the end you can throw in some curls, crossovers etc if you feel up to it, but i would probably either skip them of just do like 1 high rep set.

Posted by: * Legion *

I have not written much in the past several days, I have not wanted to. My back has been acting up, and things have been rough getting back into the schoolyear. I have the toughest group of kids in the school. Today is the sort of day that I think back to when I almost joined the Marine Corps, as most of the males in my family did. There are days that I wish I could have the intestinal fortitude of R. Lee Ermy in Full Metal Jacket.
Today will be a good workout. I am shifting squats to tomorrow, because I have to close the bar tonight. Today will be heavy cleans, push presses, and trap/tricep work. Tomorrow, heavy squats.

Diet has been for shit, too much eating before bed. This is my greatest challenge. I eat well up until that last meal before bed, where I should be getting lean protein, and I end up eating something processed and full of garbage, like a microwave burrito.

Posted by: Yanick

Quote:

Originally Posted by * Legion *

I have not written much in the past several days, I have not wanted to. My back has been acting up, and things have been rough getting back into the schoolyear. I have the toughest group of kids in the school. Today is the sort of day that I think back to when I almost joined the Marine Corps, as most of the males in my family did. There are days that I wish I could have the intestinal fortitude of R. Lee Ermy in Full Metal Jacket.
Today will be a good workout. I am shifting squats to tomorrow, because I have to close the bar tonight. Today will be heavy cleans, push presses, and trap/tricep work. Tomorrow, heavy squats.

Diet has been for shit, too much eating before bed. This is my greatest challenge. I eat well up until that last meal before bed, where I should be getting lean protein, and I end up eating something processed and full of garbage, like a microwave burrito.

hey don't sweat it bro, we all go through slumps now and again (some more than others, coughmecough). i've been the same way lately, the summer's ending and i've been hanging out and partying way too much. diet has been shit and training has been so so, plus i got sick and i'm on dayquil so my appetite is nil. i know what you mean about the pre bedtime meal, sometimes i'm so beat by the end of the day i can't even think of grilling some chicken up or whatever, i just eat something fast and easy. you'll be back in no time, we all come back eventually that is what seperates us from the rest of the gym fucks who are there to get pumped arms and pick up chicks, IMHO. Personally i'm in this for life, and life throughs curve balls every so often that you have to deal with and lifting is not always the top priority so don't sweat it when you hit a slump like that. just remember that we're here to support not judge or ridicule, if it wasn't for this forum and Pat i don't know where i'd be right now...everytime i'm down like this i get a swift kick in the ass and i'm right back into it and making gains like a madman. things will calm down for you and you'll get adjusted to a new schedule, and you'll be bigger/stronger than ever. i personally can't wait for school to start for me because i'll finally calm down with everything, buckle down and get some serious work done.

Posted by: * Legion *

I appreciate the support. It gets quite frustrating, I know lately I have been responding to some of the stupidity on this forum. I only react to the negative stuff, like people posting and calling each other bitches and stuff like that. I should have kept my mouth shut. What fires me up is when I am accused of kissing ass. I am here to learn, just like you said. And yes, we should be thankful for guys like Pat who are willing to share what they know. I know this very well, I made a career out of doing the same thing. Thanks for the words of kindness.

Posted by: fUnc17

i'm with yan on this... I too had a summer slump, for about 2 weeks. NOT what you want to do when your bulking. I drank, slept in, and ate like shit for 2 weeks straight at my girlfriends shore house. It sucked... I felt so skinny, weak and useless. I got back in the gym, started eating right and I was bigger, stronger, and more motivated than ever. So don't let the little shit phase you, this sport is a journey, not a sprint.

Posted by: aggies1ut

Sorry to hear that things are rough right now. I may not be a hardcore lifter, lol, but I sure know about slumps. Right now, I've been unsuccessfully been trying to find a job and studying to retake the LSAT...when the motivation isn't really there and I question going back to law school...searching for my purpose in life I guess. I also am FINALLY starting to recover from the flu after about two weeks. So ya, it's been pretty depressing. However, we all go through our own struggles and come back stronger. Best of luck to ya.

Posted by: * Legion *

This journal is more helpful than I had imagined. Today was a great workout, good to be back in the groove. Thank you for all of your support and kind words.

Clean to press: 135x12
185x6
225x3
225x2 (fought for the third, couldnt get it, got REEEEEAL dizzy)
Dumbbell curl to press: *kicked my ass!
50lbsx 6
20 second rest, then 40 lbsx 7
20 second rest, then 30 lbs x 8? (dont remember)
Snatch pull (still not sure if i'm doing these right? Funkman? )
185x 5
150x 8

Hammer curls: 6 sets of 55 lbs x 8, 3 second negative, last set was double drop set

No need for traps today, totally gassed, went right to work to close the bar, dropped three bottles while flipping them, my forearms were shakey.

Posted by: * Legion *

Quote:

Originally Posted by aggies1ut

Sorry to hear that things are rough right now. I may not be a hardcore lifter, lol, but I sure know about slumps. Right now, I've been unsuccessfully been trying to find a job and studying to retake the LSAT...when the motivation isn't really there and I question going back to law school...searching for my purpose in life I guess. I also am FINALLY starting to recover from the flu after about two weeks. So ya, it's been pretty depressing. However, we all go through our own struggles and come back stronger. Best of luck to ya.

Man, aggie. I can't get over those abs. Good to have a feminie point of view. Thank you for stopping by. I think i am crushing on you.

Posted by: FishOrCutBait

Ouch, Legion, you break em? Nice numbers on the clean/press!

Posted by: * Legion *

Quote:

Originally Posted by FishOrCutBait

Ouch, Legion, you break em? Nice numbers on the clean/press!

Thanks bro, kinda sloppy though. I was in a state of rage, slobbering and spitting on the mirrors... i was the guy that I hate in the gym today. LOL

Posted by: Archangel

w/o is looking solid my Friend!!! Don't be so hard on yourself, thats my job

!!! Lookin good, hope it's goin better for you my Friend!!!

Posted by: ihateschoolmt

Quote:

Originally Posted by * Legion *

Clean to press: 135x12
185x6
225x3
225x2 (fought for the third, couldnt get it, got REEEEEAL dizzy)

Nice clean and presses.

Posted by: ihateschoolmt

Quote:

Originally Posted by * Legion *

Snatch pull (still not sure if i'm doing these right? Funkman? )
185x 5
150x 8

I wouldn't do those if you aren't sure if you are doing them right. That is not an exercise you want to have bad form on.

Posted by: ihateschoolmt

Hands placed close to end of bar
Feet flat, shoulder width apart, toes slightly out
Bar touching shins
Arms straight
Chest up and out, shoulder blades together
Head facing forward
Back straight
Hips low with thighs parallel to floor
Bar pulled slowly off floor in a straight line
Arms straight
Pull done with legs and hips
Knees move back and return under the bar
Back straight
Athlete bends at hips
Arms straight
Bar slightly over knees and touching thighs
Legs and hips extend
Shoulder shrug
Pull with arms
Bar remains close to body
Legs spread slightly to side
Athlete bends at hips and knees
Bar pulled over the head (and you drop under the bar)
bar held high overhead (stand up)

Here is a list of stuff to look for in a snatch.

Posted by: aggies1ut

Quote:

Originally Posted by * Legion *

Man, aggie. I can't get over those abs. Good to have a feminie point of view. Thank you for stopping by. I think i am crushing on you.

Took hard work to get these abs, so thank you VERY much. Just remember, stay focused and positive and things will eventually fall into place for ya...er....atleast that's what I keep trying to tell myself.

Posted by: The Monkey Man

Quote:

Originally Posted by * Legion *

No need for traps today, totally gassed

Welcome to the wonderful world of Olympic lifting -

Start a good stretching routine if you doing it more than once a week
It made everything tolerable for me

(That's what I say now... Heavy WO tomorrow) -

Posted by: * Legion *

All I did today was squats. (were squats? grammar?) 2 warmups of 135, 3 sets 225, 12 reps, felt heavy, my back is still tight from deadlift injury in july. 315 for 5 reps, 350 for 2. Hit calves, went home, ate.

Posted by: Archangel

Nice, VERY nice squats there Brother Legion!!! Take it easy with that back my Friend!!!

Posted by: ihateschoolmt

Quote:

Originally Posted by * Legion *

All I did today was squats. (were squats? grammar?) 2 warmups of 135, 3 sets 225, 12 reps, felt heavy, my back is still tight from deadlift injury in july. 315 for 5 reps, 350 for 2. Hit calves, went home, ate.

Was is singular, so it would be "were squats". Or you could say all I did today was squat. Don't you teach grammar?

Posted by: * Legion *

Quote:

Originally Posted by ihateschoolmt

Was is singular, so it would be "were squats". Or you could say all I did today was squat. Don't you teach grammar?

Uh oh. However, "squats" is a singular unit, describing a set of multiple components... unlike, say, if i said "the squirts." i did not have "were squirts," or i did not have "one of many squirts" or "some of most squirts."

I squatted a lot today, how's that? LOL thanks man, for the lesson in humility.

Posted by: ihateschoolmt

Quote:

Originally Posted by * Legion *

I think if you did more than one rep, then it becomes plural. How did you injure your back from deadlifts? Bad form?

Posted by: * Legion *

Quote:

Originally Posted by ihateschoolmt

I think if you did more than one rep, then it becomes plural. How did you injure your back from deadlifts? Bad form?

You wouldn't believe how I did it. I was working with two kids from the local high school football team, teaching them some moves for explosive power. I was showing them how to deadlift, talking to them while I was demonstrating the lift. I had 225 on it, and being overeager, as I lifted the weight, I ACTUALLY TURNED AROUND WITH THE WEIGHT!!!!! What was i thinking???? It was a kneejerk reaction, to talk to them about how to finish the lift. I felt a sharp pain in my lower back, and I couldn't stand up for ten minutes to leave the gym. It was humiliating, they kids had to unrack the weight for me. I spent the next week hobbling around the house.. 225! lol! We are humbled in so many ways.

Posted by: FishOrCutBait

LOL!!! Its the teacher in ya, Legion! Tryin to demonstrate, lol...

Posted by: ihateschoolmt

Quote:

Originally Posted by * Legion *

Lol, I did the same thing on calve raises. I was trying to show this kid how to train legs, and we got to standing calve raises (my gym doesn't have the machine, so I used a step and the smith machine) and I hurt my back while I was telling him about training safe lol. I had the step to far back and it put to much pressure on my back.

Posted by: fUnc17

LOL I did something equally as stupid. I was showing my friend DB Flat presses, chose a safe weight (50's). and I showed him how i contract... etc. and I was locked out and for some dumb reason my left arm decided to give out and the dumbell landed on my chest, right by my heart... i thought I was gunna have a murmur. I'm such a clutz

Posted by: * Legion *

Quote:

Originally Posted by ihateschoolmt

At one gym, all they had were those damn step aeropic steps, and I loaded up a smith, got under it, and the damn step flipped up, and the weight and I crashed to the floor face first. I was sooooooooo emberassed.

Posted by: ihateschoolmt

Quote:

Originally Posted by * Legion *

Man, that's pretty bad. I don't know if that tops fainting on a treadmill though.

Posted by: * Legion *

Quote:

Originally Posted by ihateschoolmt

Man, that's pretty bad. I don't know if that tops fainting on a treadmill though.

If you are referring to my wife.......

Posted by: The Monkey Man

Quote:

Originally Posted by * Legion *

I don't get this...

How were you standing??? -

Posted by: * Legion *

Quote:

Originally Posted by The Monkey Man

I don't get this...

How were you standing??? -

Upright. Vertical. On my feet. heels hanging off the end of the step.

Posted by: DeadBolt

Heya bro!!! Hows things? Just cstching up on your jounal...sorry was swamped all weekend.

Glad your back in the swing of things....I couldn't help but agree 100% with yan before he is totaly right!

As for dumb things in the gym....I was finishing a drop set of pullovers when I stepped on a crack walking back to the rack. Me being light headed as it was from the drop set and the extra 55lbs in my hand both went tumbling into the smith machine where a few girls were doing inclines....talk about lookin like a jackass. But I did get them to come over and nurse me back...I played it off like I fainted from working to hard LOL.

Any hoot classes start again for me this week so I'll try to make some extra time to get in here as much as possible! You keep strong and put forth some energy into keeping focused! Its times like these that seperate us from the wannabe's....we keep pushin through thick and thin...bad diet and slump...nothing gets us to stop doing what we love to do my friend!

Posted by: Rocco32

Hey there Legion! Just checking in on you. Last w/o looks great!

Posted by: Archangel

Hows it goin my Friend? I can't count the stupid things I've done at the gym!!!

Posted by: The Monkey Man

Quote:

Originally Posted by * Legion *

Upright. Vertical. On my feet. heels hanging off the end of the step.

Calf accident, eh? -

...

Posted by: * Legion *

Tonight was a light chest workout, my will was there, but my body was not responding. It was a long day, student's first day of class. One of my students never made it back to school, was killed last week by a rival gang member. Cast a pall on the day.

RACK BENCH: 1's and 2's off low rack, explode up, 10 second negative, 275 lbs
REVERSE GRIP BENCH: 3 sets 185x 8, felt heavy, went slow with extra squeeze at top
HEAVY PRESSDOWNS: (double pully pressdowns) 200 lb stack x3x7-8 reps
KICKBACKS: 2 sets 50 lbs. arms felt dead.

Posted by: Archangel

Sorry to hear about your bad day my Friend!!! Hope it gets better for you!!!
Solid w/o there too my Friend, Great #'s!!!
How do you like the reverse grip benches? They are more for your tri's right?

Posted by: * Legion *

Quote:

Originally Posted by Archangel

Sorry to hear about your bad day my Friend!!! Hope it gets better for you!!!
Solid w/o there too my Friend, Great #'s!!!
How do you like the reverse grip benches? They are more for your tri's right?

Well, I have heard a great variety of plusses and negatives about them, what they work, how they feel, mechanical advantage and disadvantage.. i only really pay attention to how my body reacts to them. I don't always do them, and I am not in the position to attempt a max bench right now. I DETEST the bench, but I have made it my mission to hit a particular number in the bench before i back off it for good. There are a million posts on this forum about young gym buffs trying to impress the shit out of one another with their bench numbers, and I really don't care about mine stacks up to the next guy. There are millions out there who bench a great deal more than I. I am tall, with long arms, and benches mess with my shoulders. MY cleans are great, I push press a great deal, squats and deads are fine. I care little anymore about that flipping bench press. I switched to reverse grip to record the differences they make in my bench workout, whether or not they help or hinder. Besides, after five explosive sets of 1's and 2's off the rack, i was gassed for heavy power-syle benches off the uprights, so i dropped to 185 reverse to grind out some quick ups, slow negatives. My lats are almost as sore as my pecs.. intersting.
The gym is, now more than ever, a theraputic sort of containment venue, for which to channel and release my rage. I burn inside, more often than not, and there is a point in there, where I am loose and fluid, where I am white knuckles and gritty teeth, and I get lost for a while, just me, the music, and the muscle.

Posted by: P-funk

when does school start?

Posted by: * Legion *

Quote:

Originally Posted by P-funk

when does school start?

Started last week. This will be a good year. Got off to a rough start, but I'm getting back to rythm with the workouts. It's so hard to balance wife with kid with day and night job with the workouts, but I get creative. thanks for checking in.

Posted by: DeadBolt

Quote:

Originally Posted by * Legion *

I burn inside, more often than not, and there is a point in there, where I am loose and fluid, where I am white knuckles and gritty teeth, and I get lost for a while, just me, the music, and the muscle.

I hear ya on that...I dazed out today while doing cardio....damn I wish I could daze out like that while lifting I could use that extra boost!

Hey man a crappy w/o is better then non.....so everyone has been tellign me the past few months. Take the good with the bad and run with em big guy! It always gets easier as the day goes on....hardest part is getting out of bed.

ps: I'd kill to put up numbers like you!!!

Posted by: Archangel

I hear ya my Friend!!! Numbers are just that, Numbers!!! I may not put up a bunch of weight, but I know my FORM is solid,and to me thats more important!!! I hear ya about the Gym too, always feels like therapy you know!!!

Posted by: ihateschoolmt

Quote:

Originally Posted by * Legion *

I DETEST the bench, but I have made it my mission to hit a particular number in the bench before i back off it for good.

What number are you going for?

Posted by: ihateschoolmt

Quote:

Originally Posted by * Legion *

I DETEST the bench, but I have made it my mission to hit a particular number in the bench before i back off it for good.

What number are you going for?

Posted by: * Legion *

Not posted much lately. This week is another week of lacking in the gym. I am not worried, I am determined. I'll be back guys.

Posted by: grant

Quote:

Originally Posted by * Legion *

Not posted much lately. This week is another week of lacking in the gym. I am not worried, I am determined. I'll be back guys.

Sounds good Legion, hope all is well. Take it easy.

Posted by: P-funk

why not just switch to a 2-3 day routine if you are short on time?

Posted by: * Legion *

Quote:

Originally Posted by P-funk

why not just switch to a 2-3 day routine if you are short on time?

Because I neither see nor feel results from this. This is what I did last year, and all it was was maintainance for me. Not fun, physically or psychologically.

Posted by: ihateschoolmt

Quote:

Originally Posted by * Legion *

Because I neither see nor feel results from this. This is what I did last year, and all it was was maintainance for me. Not fun, physically or psychologically.

What was your routine. I bet P, or myself could help you make a 3 day split that would yeild results.

Posted by: * Legion *

Quote:

Originally Posted by ihateschoolmt

What was your routine. I bet P, or myself could help you make a 3 day split that would yeild results.

the basic routine that i have been sticking to is posted at the beginning of my journal. I have reworked it this week, and have planned out a schedule that should get me in and hit all that needs to be hit on a regular basis. I will do a hybrid pl/bb program until new years, trying to put on lean mass and drop the fat from my waist. Then, I will structure a strict pl routine, dropping most of the assistance movements, save for maybe one per bodypart, but I have not gotten to that bridge yet. I have been voraciously reading the "weightlifting encyclopedia" that P funk and i talked about, and am more and more considering just dropping the joint-popping powerlifting bodybuilding crap altogether in a year and becoming an oly weightlifting purist. i have been toying with that for almost two years now, but oly weightlifting and strongman don't go hand in hand for me. right now, i want the size and the raw strength that pl gives me. fine. its more about stoking the aggression, the release. My job overwhelms me, i bring it home, and that is not good. my family does not need to see that. the gym is my meditation, sometimes a punishment, sometimes a reward. but its an obsession. the first time i hit a 600 dl, i changed forever. i want that back, i want to spin off all the excess crap that holds me back, whether it be useless information that i hear from less than educated individuals, or the desire to sleep in, or the calling of a tall cold beer or sheer laziness... i was dedicated once, i am dedicated now. thats what its all about, my friends. i fear that so many of you think i am negative, self-depreciating... i do this alone, and that gets hard, because i am so solitary and secretive in the gym. i do not pose, i do not wear revealing clothing, i do not stand around and watch myself workout in the mirror. i do not go there to watch thong-wearing pole dancers or stare down the ignorant meatheads. i become a vicious, fierce warrior and internalize the music and the rage and the weights. i fight it and myself, and love the war i wage. this is my competition. this is my test and my salvation. to race through a day, to teach by day and sling long island iced teas at night is exhausting, but soon enough i will find a school that pays a master's level teacher what I should be making, and not have to work the night job, and ill get to see my kid and ill get to hit the weights and make my paintings again. but for now, for this next year, i hope my shoulders stay strong so i can carry all this shit around.
I am the nicest guy you will ever meet. ill do anything for someone in need. but i burn and i do these things in the gym because i am fueled to do so.... compelled. ingrained, mechanical and yet, visceral. I want freakish strength, i want mass and an imposing presence, because my job requires this. its part of my nature, the "gentle giant." i dont care about definition, vascularity, tan skin, bf % or how i look in calvin kleins. i only care about being "big bill." about quelling the fires for one more day.

Posted by: The Monkey Man

(You been smokin the weed?)

Take a deep breath at work -

(It's never worth your health or your family)
One of the reasons I have not strived for a higher level of management

The Olympic lifting is like nothing I have ever done before...
I'm having fun learning, I purposely gave up all the exercises
that the BB guys like to whore on,
now I laugh at them as I stride to the back and start throwing barbells on the floor,
I can do a whole workout from the same spot

Posted by: * Legion *

Quote:

Originally Posted by The Monkey Man

(You been smokin the weed?)

Take a deep breath at work -

I completely agree with you, my friend. Concentration curls? Bah. And no, no weed for me. Just a bit too much coffee and a stimulating poker game tonight, now im trying to figure out how to teach Math to gangbangers on Tuesday.

Posted by: ihateschoolmt

Damn legion, I think your 400 posts have more text than my 2500.

Posted by: * Legion *

Quote:

Originally Posted by ihateschoolmt

Damn legion, I think your 400 posts have more text than my 2500.

yeah, i should shut up.

im a poet. i think out loud.

Posted by: ihateschoolmt

Quote:

Originally Posted by * Legion *

yeah, i should shut up.

im a poet. i think out loud.

I don't mean to get into your presonal stuff, but are you natural?

Posted by: * Legion *

Quote:

Originally Posted by ihateschoolmt

I don't mean to get into your presonal stuff, but are you natural?

ask away, friend.

natural... like, do i do roids? all natural here. just eat a lot, take my whey. creatine makes me sick, tried andro 2 years ago before it became illegal, it really did not do much. i have been tempted to juice, but thats all it is, a temptation. from what i read on this forum, i am too young still. and why? why would i do that? natural is me, and its me that is in the gym. i am touchy enough, agitated enough. i don't need a chemical personality. i have an addictive personallity, and have battled addiction in the past, and don't want to tempt fate with anything else.

Posted by: ihateschoolmt

Quote:

Originally Posted by * Legion *

Your not too young lol. Maybe just not experienced enough. Steroids aren't addictive, though. I know what your saying though I've battled addiction too. More than once.

Posted by: * Legion *

Quote:

Originally Posted by ihateschoolmt

Your not too young lol. Maybe just not experienced enough. Steroids aren't addictive, though. I know what your saying though I've battled addiction too. More than once.

I know they are not addictive. I am just confused about steroids. i have researched them quite a bit, but i think im missing something. i have read that they really don't impact strength the way they do muscle size. but i have also read accounts of oly weightlifters using them for strength gains. what gives?

Posted by: The Monkey Man

I have never juiced but have watched many that train around me do it
Most made gains, but not much more than what I did -

So we play where are they now??? Most are fat, and don't train at all -

It was a quick way to get what they wanted,
But I want the lifestyle, not the moment, this is something that lasts -

Posted by: * Legion *

Quote:

Originally Posted by The Monkey Man

I have never juiced but have watched many that train around me do it
Most made gains, but not much more than what I did -

So we play where are they now??? Most are fat, and don't train at all -

It was a quick way to get what they wanted,
But I want the lifestyle, not the moment, this is something that lasts -

AGAIN i concur with Monkeyman. well said. i am a purist, and besides, my son is my world. i could not be a good father, based on my own personal values, and do something like that. if i was a single man, certainly. but i would do anything for Sean, do anything, or not do some things for him. this is one of them.

Posted by: ihateschoolmt

Quote:

Originally Posted by * Legion *

There are steroids for strength and ones for size. I will find you examples in a minute.

Posted by: Archangel

Brother Legion, I completely agree with you my Friend!!! My LilBit IS my life too, and I will do anything for her, and nothing that would jeopardize her and I together!!! My wife and daughter are the 2 most important woman in my life, and I never, NEVER want to be without them!!! You are an admireable person my Friend!!!

Posted by: Rocco32

Quote:

Originally Posted by * Legion *

Great post here. I don't think Steroids help in Oly lifts as much because of the explosiveness. They will increase strength but explosiveness is more important.

I've definately considered 'roids and still do time to time. But I have an addictive and impatient personality as well and while I think roids can be used in a safe manner, someone like me will undoubtedly end up abusing them.

Posted by: The Monkey Man

I guess that was the case with many of the guys I lifted with in my mid 20's
addictive personalities...

I know myself too, and I could very well get hooked on the rush of Roids...
I loved the rush of PH's, and thats small time according to most of the
hardcore guys in here

So I think I'll just stick to being a regular guy -

Posted by: DeadBolt

Man i don't know where to start its been so long since I've been in here. Legion you made some really great posts....really heart touching...your such a great guy!!!

As for the roids I think it depends on the person! They are the shoot you load in 2 second trainers that juice up an extra 50lbs then stop lifting. I think those who have made it a lifestyle already are the ones that benefit the most b/c they wont just stop once they reached their goals b/c they know how to play the game. They know you stop lifting you stop growing you stop everything so you can't just flat out stop.

as for being addictive and wanting a quick fix...c'mon everyone would like to take the easy way out the only thing that stops people are the health reasons IMO. Thats the only thing....and of course it will be addiciting. Not the drug itself but the strength and size gains will want you to keep juicin so you are always imrpoving. Not sure if that made sense but in my head it did! LOL

Posted by: FishOrCutBait

As far as Gear goes, its near impossible to get a biological addiction because it doesnt stimulate the pleasure centers in the brain, from what i understand. HOWEVER, psychological addiction is very possible...

Posted by: The Monkey Man

Where's the big guy today???

Must have been a rough day in the prison school -

Posted by: DeadBolt

Quote: