This Boy's Life

Saturday Fever · 04-10-2004, 10:51 AM

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

Jill · 04-10-2004, 10:55 AM

Quote:

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

Saturday Fever · 04-12-2004, 12:00 PM

ME Sq/DL Day

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

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

SLDL
5 sets of 5 with 410

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

Hyperextensions
3 sts of 12 with 85

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

atherjen · 04-12-2004, 12:13 PM

well I certainly will say so- 545 squats?

NICE!!!!

even the deads and rack pulls kick! awesome workout!

Saturday Fever · 04-12-2004, 12:17 PM

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

atherjen · 04-12-2004, 12:22 PM

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

M.J.H. · 04-12-2004, 12:42 PM

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

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

Saturday Fever · 04-12-2004, 01:34 PM

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

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

M.J.H. · 04-12-2004, 04:14 PM

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

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

Saturday Fever · 04-12-2004, 04:21 PM

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

Perhaps I should work on those a bit.

M.J.H. · 04-13-2004, 08:35 AM

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

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

Saturday Fever · 04-13-2004, 09:24 AM

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

**P-funk** · 04-13-2004, 09:35 AM

Quote:

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

Perhaps I should work on those a bit.

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

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

Saturday Fever · 04-13-2004, 10:21 AM

Bench Assistance Day

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

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

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

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

atherjen · 04-13-2004, 11:07 AM

interesting workout....

nice lifts though!

Saturday Fever · 04-13-2004, 11:20 AM

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

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

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

M.J.H. · 04-13-2004, 11:25 AM

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

Saturday Fever · 04-13-2004, 11:30 AM

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

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

M.J.H. · 04-13-2004, 11:33 AM

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

Saturday Fever · 04-14-2004, 10:02 AM

DE Sq/DL Day

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

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

Romanian Deadlifts
8 sets of 3 with 385

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

Hamstring Curls
3 sets of 12

M.J.H. · 04-14-2004, 10:12 AM

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

Saturday Fever · 04-14-2004, 10:17 AM

SLDL you keep your legs stiff.

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

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

M.J.H. · 04-14-2004, 11:31 AM

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

Saturday Fever · 04-14-2004, 11:34 AM

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

M.J.H. · 04-14-2004, 11:35 AM

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

Saturday Fever · 04-14-2004, 11:43 AM

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

M.J.H. · 04-14-2004, 11:44 AM

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

Saturday Fever · 04-14-2004, 11:48 AM

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

04-10-2004, 10:51 AM	#31
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I weigh 210ish these days. Goalwise, I'd like to stay around this weight. I'd like to bench 300+, squat 600+ and deadlift 600+. All in the semi-short term.
	yay.

04-12-2004, 12:00 PM	#33
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	ME Sq/DL Day Good long relaxing weekend. Followed up by a good ass-kicking at the gym. Squats (on a 17" box, about 3" above parallel) 45x3 135x3 185x1 255x1 315x1 365x1 405x1 495x1 535x1 545x1 SLDL 5 sets of 5 with 410 Rack Pulls (ROM was about 12") 2 sets of 6 with 500 2 sets of 6 with 405 Hyperextensions 3 sts of 12 with 85 I don't know that I have a PR on Squats when the box is at 17", but that was a hell of a lift, if I may say so.
	yay.

04-12-2004, 12:13 PM	#34
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	well I certainly will say so- 545 squats? NICE!!!! even the deads and rack pulls kick! awesome workout!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

04-12-2004, 12:17 PM	#35
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Ever lift something and feel as if your entire body was going to explode?
	yay.

04-12-2004, 12:22 PM	#36
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	I lifted a pencil to write a final once and thought my brains were going to explode-does that count?
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

04-12-2004, 12:42 PM	#37
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Damn, SF, 545 is friggin' awesome. Nice work there. Volume and weight on SLDL's too is insane. Great job, keep it up. Pics are looking good too, you were friggin' massive at 240!
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

04-12-2004, 01:34 PM	#38
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	My entire appearance changed from 225 up. My face, everything. I'm much happier being 210-220. I'm really impressed by the way my posterior chain is handling the workouts. I'm hoping my upper body will take some ideas and help out my bench. I'm going to look into Supertraining by Dr. Mel C. Siff this week and see what I can maybe add to my bench workouts to get some progress going.
	yay.

04-12-2004, 04:14 PM	#39
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	That's how I sort of feel SF. My bodyfat level right now is about as high as I want to see it. I mean even when I was weighing more, 230ish or even 240ish, looking at pictures, my face looked extremely bloated, etc. Yeah your bench seems to be where you need to put the most emphasis. Your squat is crazy, and your deadlift isn't bad at all. You have such long arms too, I can see how bench could be an area you'll have to put more focus on.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

04-12-2004, 04:21 PM	#40
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	I think the problem areas for me on bench are my form, and my close grip. On decline I can move more weight, but I'm in a position to increase the amount my lats are involved, so I think the combination of form and grip are hindering me. Perhaps I should work on those a bit.
	yay.

04-13-2004, 08:35 AM	#41
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Wow, form and grip huh SF? That's interesting. At least you know where your weakness is. My bench is just a b*tch overall if you ask me. My weakpoint changes from week to week, etc. My BB pressing strength in general is weak though, for whatever reason. Funny you mention anything about your grip though. Because you can deadlift 550 obviously and rack pull even more without a problem, correct?
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

04-13-2004, 09:24 AM	#42
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	My grip on bench is really close. I don't mean my ability to hold the bar.
	yay.

04-13-2004, 10:21 AM	#44
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Bench Assistance Day Decided to go with something a little different today. Something I haven't done in almost a year. And I severely overdid it. The idea is to get 100 total reps in 6-10 sets, with the goal being to get it done in 6 if possible. CAT DB Bench 75x21 75x17 75x15 75x12 75x11 75x11 75x8 75x5 CAT Bentover BB Row 185x26 185x25 185x22 185x20 185x7 Shot too light on the rows by just a hair. The DBs felt just right for the exercise. I am sore.
	yay.

04-13-2004, 11:07 AM	#45
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	interesting workout.... nice lifts though!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

04-13-2004, 11:20 AM	#46
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	CAT training uses similar ideas to what the Westside crowd calls "Gneneral Physical Preparedness." Basically it's like a cardio workout, in a sense. A muscle that can work longer is a muscle that can workout more efficiently. I wish I had Supertraining at work, I could quote the pertinent info about it directly.
	yay.

04-13-2004, 11:25 AM	#47
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	I have tried that CAT principle before, but only on calf raises. I can't even imagine how painful that would be on bentover rows or presses, damn. Because when I did it for my calves, it was intense as hell.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

04-13-2004, 11:30 AM	#48
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	It's evil because your secondary movers (shoulders and lats n bench, for example) tend to be 100% dead well before you get to 100 reps. It really forces your triceps to pick up a lot of slack. On the rows, my biceps were fried, forcing me to really squeeze with my shoulder blades and use my lats. I went too light on the rows, but for my biceps it was death.
	yay.

04-13-2004, 11:33 AM	#49
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	I am really tempted to give this CAT thing a try in the near future. After I get used to the whole high-set/low-rep stuff.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

04-14-2004, 10:02 AM	#50
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	DE Sq/DL Day Went with the boredom today. This is what I got. Speed Deadlifts 8 sets of 1 with 285 2 sets of 2 with 315 Romanian Deadlifts 8 sets of 3 with 385 Hyperextensions 5 sets of 8 with 85 1 set of 6 with 85 Hamstring Curls 3 sets of 12
	yay.

04-14-2004, 10:12 AM	#51
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Nice speed session SF. How are Romanian deadlifts different from SLDL again, that always confused me.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

04-14-2004, 10:17 AM	#52
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	SLDL you keep your legs stiff. Romanian you bend your legs only as much as needed to keep going lower. I do Romanians on a platform so I can go extra low, usually going down until the bar is a hair above my feet.
	yay.

04-14-2004, 11:31 AM	#53
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Wow, so Romanian you basically try and keep your legs nearly as stiff as with SLDL? That's so confusing to me, lol. Wow, on a platform you pull 385 for 8 sets of 3?
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

04-14-2004, 11:34 AM	#54
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Well, imagine a SLDL but being able to bend at the knees. It creates a lot more drive.
	yay.

04-14-2004, 11:35 AM	#55
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Wouldn't a SLDL but being able to bend your knees be a conventional deadlift?
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

04-14-2004, 11:44 AM	#57
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Oh okay, I think I understand what you're saying now. It's all too confusing for me though. Maybe because my conventional looks like a SLDL, etc.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

04-14-2004, 11:48 AM	#58
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Everyone's deadlift eventually looks like a SLDL if you're doing it right. An SLDL typically starts from the top, as does a Romanian. The difference being that a Romanian starts at the top with knees bent and leaves the knees in that bent position throughout the lift. No more bending, no less bending.
	yay.