Jersey's "Me Too" Journal

PreMier · 09-07-2004, 08:14 PM

Quote:

Originally Posted by gwcaton

I knew you'd see that!

Yea, watchout.. only took me 3mins. I got my eye on you g-dub lol

JD, you are correct

gwcaton · 09-07-2004, 08:17 PM

Quote:

Originally Posted by PreMier

Yea, watchout.. only took me 3mins. I got my eye on you g-dub lol

JD, you are correct

Yeah , well you know I'm looking forward to you getting back in the gym too. Your journal was always an inspiration

PreMier · 09-07-2004, 08:19 PM

Thanks Gary. I have a feeling its gonna suck for a while. Damn, I am so skinny/fat!

JerseyDevil · 09-08-2004, 03:23 PM

Wednesday, September 8th

Speed Box Squats
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
195 x 2
195 x 2
205 x 2
205 x 2

Box about 3" below parallel. RI = 30-45 seconds.

SLDL
135 x 12
155 x 10
185 x 10

Took it easy as not to stress my elbow.

Leg Extensions
150 x 12
210 x 12
255 x 14

Seated Calf Raises
105 x 20
140 x 16
150 x 13

Standing Calf Raise
175 x 17
175 x 16

yellowmoomba · 09-08-2004, 06:03 PM

Quote:

Originally Posted by JerseyDevil

Wednesday, September 8th

Speed Box Squats
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
195 x 2
195 x 2
205 x 2
205 x 2

Box about 3" below parallel. RI = 30-45 seconds.

SLDL
135 x 12
155 x 10
185 x 10

Took it easy as not to stress my elbow.

Leg Extensions
150 x 12
210 x 12
255 x 14

Seated Calf Raises
105 x 20
140 x 16
150 x 13

Standing Calf Raise
175 x 17
175 x 16

Hey Jersery -

What's your strategy for Speed Squats ? Are you working on coming out of the hole? So - you lower yourself with a normal two count tempo down to the box - wait a second - then explode up as fast as you can ?? I've never done them ....Please enlighten me

JerseyDevil · 09-08-2004, 08:00 PM

I could never explain it as well as Dave Tate of the Westside Barbell Club. This is his description.

"Box Squat: The benefits of this exercise are numerous. It develops eccentric and concentric power by breaking the eccentric-concentric chain. Box squats are a form of overload and isolation. The box squat is the best way to teach proper form of the squat because it is easy to sit way back while pushing your knees out. To take the bar out of the rack, the hands must be evenly placed on the bar. Secure the bar on the back where it feels the most comfortable. To lift the bar out of the rack, one must push evenly with the legs, arch the back, push your abs out against the belt, and lift the chest up while driving the head back. A high chest will ensure the bar rests as far back as possible. Slide one-foot back then the other, to assume a position to squat. Set your feet up in a wide-stance position. Point your toes straight ahead or slightly outward. Also keep your elbows pulled under the bar. When ready for the decent, make sure to keep the same arched back position. Pull your shoulders together and push your abs out. To begin the decent, push your hips back first. As you sit back, push your knees out to the sides to ensure maximum hip involvement. Once you reach the box, you need to sit on the box and release the hip flexors. Keep the back arched and abs pushed out while driving your knees out to the side. To begin the ascent, push out on the belt, arch the back as much as possible, and drive the head, chest, and shoulders to the rear. Keep in mind, if you push with the legs first, your buttocks will raise first, forcing the bar over the knees, as in a good morning, causing stress to the lower back and knees and diminishing the power of the squat."

Some more good advice from MuscleTalk.

"Box squats are used to help develop power through the bottom of the squat and dead. This is one of the most common sticking points and the use of variable height boxes enables the athlete to gradually increase their power through the lift. Box squats are done in sets of two repetitions anywhere between 8-12 sets. The percentages of your maximum effort should decide your set volume. Using 45% for 12 sets of 2 reps and up to 65% for 8 sets of 2 reps. A mid point could be 10 sets at 55% of your one rep max (1RM). Resting time between sets is limited to 45-60 seconds to keep the speed up."

Rocco32 · 09-08-2004, 09:19 PM

Hey JD. Looking good!

No experimental benching I see! I may have messed up my arm again too. I'll know in a few w/o's LOL.

JerseyDevil · 09-09-2004, 05:10 AM

Nope, no benching

. Damn, I hope your arm is ok man. This is one of the most frustrating injuries I've ever had.

yellowmoomba · 09-09-2004, 06:34 AM

Quote:

Originally Posted by JerseyDevil

I could never explain it as well as Dave Tate of the Westside Barbell Club. This is his description.

"Box Squat: The benefits of this exercise are numerous. It develops eccentric and concentric power by breaking the eccentric-concentric chain. Box squats are a form of overload and isolation. The box squat is the best way to teach proper form of the squat because it is easy to sit way back while pushing your knees out. To take the bar out of the rack, the hands must be evenly placed on the bar. Secure the bar on the back where it feels the most comfortable. To lift the bar out of the rack, one must push evenly with the legs, arch the back, push your abs out against the belt, and lift the chest up while driving the head back. A high chest will ensure the bar rests as far back as possible. Slide one-foot back then the other, to assume a position to squat. Set your feet up in a wide-stance position. Point your toes straight ahead or slightly outward. Also keep your elbows pulled under the bar. When ready for the decent, make sure to keep the same arched back position. Pull your shoulders together and push your abs out. To begin the decent, push your hips back first. As you sit back, push your knees out to the sides to ensure maximum hip involvement. Once you reach the box, you need to sit on the box and release the hip flexors. Keep the back arched and abs pushed out while driving your knees out to the side. To begin the ascent, push out on the belt, arch the back as much as possible, and drive the head, chest, and shoulders to the rear. Keep in mind, if you push with the legs first, your buttocks will raise first, forcing the bar over the knees, as in a good morning, causing stress to the lower back and knees and diminishing the power of the squat."

Some more good advice from MuscleTalk.

"Box squats are used to help develop power through the bottom of the squat and dead. This is one of the most common sticking points and the use of variable height boxes enables the athlete to gradually increase their power through the lift. Box squats are done in sets of two repetitions anywhere between 8-12 sets. The percentages of your maximum effort should decide your set volume. Using 45% for 12 sets of 2 reps and up to 65% for 8 sets of 2 reps. A mid point could be 10 sets at 55% of your one rep max (1RM). Resting time between sets is limited to 45-60 seconds to keep the speed up."

Thanks for the info!!

JerseyDevil · 09-09-2004, 03:28 PM

Thursday, September 9th

Powerwalk for 46:34. Got caught in a driving rainstorm, was sort of fun

.

Tomorrow I see a orthopedic doctor about the elbow/forearm. I sort of doubt he'll suggest anything different then I'm already doing, but I'll relay what happened and where I'm at now. See what they suggest.

JerseyDevil · 09-10-2004, 12:44 PM

Friday, September 10th

Squat
135 x 5
185 x 3
225 x 3
275 x 1
340 x 1 PR
220 x 6
220 x 6
220 x 6
220 x 6

Was disappointed I didn't get 335 on Monday, so today I did fewer warmups and went for 340. Was below parallel

. Also tried a workout variation from one of the Westsider's. Supposed to work up to a 1 rep max, then do 65% of that max for 4 sets of 6. Concentrated on form and getting deep. My legs are feeling it

.

Spread Eagle Situps
+10 lb med ball x 20
+10 lb med ball x 20
+10 lb med ball x 18
+10 lb med ball x 12

gwcaton · 09-10-2004, 12:46 PM

Damn JD,

why you being so mean to your legs ? Way to go

**P-funk** · 09-10-2004, 12:53 PM

great squat....I wish I could squat. I may never get over 400 again, with my usualy depth, now.

JerseyDevil · 09-10-2004, 12:55 PM

Quote:

Originally Posted by JerseyDevil 9/13

I got the job! I actually ran into the guy at a sandwich shop last night, and when he saw me said "Your hired! I call you tomorrow and give you the details!". I spoke with him today and accepted the position. It was a tad bittersweet, since it pays about $5,000 a year less then what I was asking, but in a year I should be back to where I was salary wise. Start on Sept 13th.

AND... I interviewed with a connector distributor/contract manufacturer this morning. I have a good feeling about them offering me the job. This would be an even better opportunity...

The second place offered me the position this morning. Woohoo! I accepted it and called the first company and told them I took another offer. He was cool about it and said he understood. Start on Monday. Might try hitting the gym at 6:00 AM before going to work. THAT is going to be hard to get used to.

yellowmoomba · 09-10-2004, 12:57 PM

Congrats on the job!

Nice wo BTW!! You are squating machine now

JerseyDevil · 09-10-2004, 12:58 PM

Quote:

Originally Posted by gwcaton

Damn JD,

why you being so mean to your legs ? Way to go

Thanks man. I think my legs like it

.

JerseyDevil · 09-10-2004, 01:00 PM

Quote:

Originally Posted by P-funk

great squat....I wish I could squat. I may never get over 400 again, with my usualy depth, now.

Sure you will. Gotta have faith P. I swear my elbow isn't any better then it was last Sunday.... But I got to believe I'll be back.

JerseyDevil · 09-10-2004, 01:03 PM

Quote:

Originally Posted by yellowmoomba

Congrats on the job!

Nice wo BTW!! You are squating machine now

Thanks YM. I'm amazed at the guys squatting 600-700. Shiat, 340 felt plenty heavy to me

.

yellowmoomba · 09-10-2004, 01:17 PM

Quote:

Originally Posted by JerseyDevil

Thanks YM. I'm amazed at the guys squatting 600-700. Shiat, 340 felt plenty heavy to me

.

Well ... 340 IS heavy

!!

PreMier · 09-10-2004, 03:38 PM

Nice PR. Real nice.

gwcaton · 09-10-2004, 05:23 PM

Congrats on the job !

You'll get use to the 6 am wo's. It took me awhile to get use to but I don't think I would go back to evening wo's unless it was just the absolute only option.

JerseyDevil · 09-10-2004, 08:39 PM

Quote:

Originally Posted by gwcaton

Congrats on the job !

You'll get use to the 6 am wo's. It took me awhile to get use to but I don't think I would go back to evening wo's unless it was just the absolute only option.

I appreciate your thumbs up Gar. Years ago I did 5:30 am workouts and I never really liked them. I consider myself a morning person, but that was still too early. Anyway, I suspect like yourself, it is so nice to have it over first thing so that after work you have time for other things and to spend time with your family.

JerseyDevil · 09-10-2004, 08:50 PM

Didn't get great news from my trip to the orthopedic doc. To make a long story short.... severely strained ligament. X-rays showed some arthritis, and a couple of small bone fragments. No push type movements for 4 more weeks. If it is still not better by then, he'll refer me to physical therapy. He DID say, I could do light pull movements and slowly increase them with no pain. Of course legs are ok. He also mentioned 'at your age' this could very well be a chronic problem. Fuck...

Rocco32 · 09-10-2004, 09:08 PM

Awesome PB, and new job! You'll get used to training that early in the morning and learn to love it!

Crappy news about the arm though. I have to ask though, is this an ortho doc or sports doc?

JerseyDevil · 09-10-2004, 09:31 PM

Quote:

Originally Posted by rock4832

Awesome PB, and new job! You'll get used to training that early in the morning and learn to love it!

Crappy news about the arm though. I have to ask though, is this an ortho doc or sports doc?

Thanks Rock.... I asked for a sports med doc, but none could see me in less then two weeks ( I need a ref). Since I am starting a new job, I called around to try and get an appointment this week. The practice lists sports med as a specialty, but this particular doc is listed as an orthopedic surgeon. So the answer is no. I was surprised to find he has super high credentials though. Supposedly he is 'internationally recognized' for his work, and has won numerous awards for his research.

Of course that doesn't do shit for me

.

Tank316 · 09-10-2004, 10:20 PM

Quote:

Originally Posted by JerseyDevil

Thanks Rock.... I asked for a sports med doc, but none could see me in less then two weeks ( I need a ref). Since I am starting a new job, I called around to try and get an appointment this week. The practice lists sports med as a specialty, but this particular doc is listed as an orthopedic surgeon. So the answer is no. I was surprised to find he has super high credentials though. Supposedly he is 'internationally recognized' for his work, and has won numerous awards for his research.

Of course that doesn't do shit for me

.

holy moly, us older fella's are taking a beating lately

heal up bro!!

JerseyDevil · 09-11-2004, 08:16 PM

Yeah Tank... I feel beat

. All of us will make it back though!

JerseyDevil · 09-11-2004, 08:35 PM

Saturday, September 11th

It's hard to even type "September 11th" without flashing back to that awful day....

Another Powerwalk. 45:54 minutes which is the fastest I've walked this course. Spent about 3 hours in the mall... that must account for something

.

JerseyDevil · 09-12-2004, 07:27 PM

Sunday, September 12th

Since the doc gave me the ok to do pull and lower body movements, I decided to try some pull exercises for the first time in 3 weeks.

Deadlift
135 x 8
185 x 5
225 x 5
275 x 3
325 x 1
375 x 1 PR

That was sweet. Just proves the Westside theory works. Haven't done any back work in close to a month. Only squats, box squats, good mornings, weighted hypers, SLDL's, spread eagle situps, crunches, etc. Still managed a PR in deadlift.

Front Pulldowns
60 x 15
90 x 15
105 x 15
120 x 15

Very careful here. Paranoid about re-injuring the elbow. Felt fine.

Alt DB Curls
10's x 15 (felt like a real stud here)
15's x 15
20's x 15
25's x 15

This was the one exercise the doc mentioned specifically that I should do to help re-hab the area. Believe it or not, it was the only one that caused discomfort. Think I'll drop it for now.

Crunches
50, 55, 60

gwcaton · 09-12-2004, 07:32 PM

WoW JD !! Nice PR !!!!!

LOL @ dropping the one exercise the doc recommends

09-07-2004, 08:19 PM	#363
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Thanks Gary. I have a feeling its gonna suck for a while. Damn, I am so skinny/fat! P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

09-08-2004, 09:19 PM	#367
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Hey JD. Looking good! No experimental benching I see! I may have messed up my arm again too. I'll know in a few w/o's LOL. I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

09-10-2004, 12:46 PM	#372
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Damn JD, why you being so mean to your legs ? Way to go My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

09-10-2004, 12:53 PM	#373
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	great squat....I wish I could squat. I may never get over 400 again, with my usualy depth, now. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-10-2004, 12:57 PM	#375
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Congrats on the job! Nice wo BTW!! You are squating machine now http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

09-08-2004, 03:23 PM	#364
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Wednesday, September 8th Speed Box Squats 185 x 2 185 x 2 185 x 2 185 x 2 185 x 2 185 x 2 195 x 2 195 x 2 205 x 2 205 x 2 Box about 3" below parallel. RI = 30-45 seconds. SLDL 135 x 12 155 x 10 185 x 10 Took it easy as not to stress my elbow. Leg Extensions 150 x 12 210 x 12 255 x 14 Seated Calf Raises 105 x 20 140 x 16 150 x 13 Standing Calf Raise 175 x 17 175 x 16

09-08-2004, 08:00 PM	#366
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	I could never explain it as well as Dave Tate of the Westside Barbell Club. This is his description. "Box Squat: The benefits of this exercise are numerous. It develops eccentric and concentric power by breaking the eccentric-concentric chain. Box squats are a form of overload and isolation. The box squat is the best way to teach proper form of the squat because it is easy to sit way back while pushing your knees out. To take the bar out of the rack, the hands must be evenly placed on the bar. Secure the bar on the back where it feels the most comfortable. To lift the bar out of the rack, one must push evenly with the legs, arch the back, push your abs out against the belt, and lift the chest up while driving the head back. A high chest will ensure the bar rests as far back as possible. Slide one-foot back then the other, to assume a position to squat. Set your feet up in a wide-stance position. Point your toes straight ahead or slightly outward. Also keep your elbows pulled under the bar. When ready for the decent, make sure to keep the same arched back position. Pull your shoulders together and push your abs out. To begin the decent, push your hips back first. As you sit back, push your knees out to the sides to ensure maximum hip involvement. Once you reach the box, you need to sit on the box and release the hip flexors. Keep the back arched and abs pushed out while driving your knees out to the side. To begin the ascent, push out on the belt, arch the back as much as possible, and drive the head, chest, and shoulders to the rear. Keep in mind, if you push with the legs first, your buttocks will raise first, forcing the bar over the knees, as in a good morning, causing stress to the lower back and knees and diminishing the power of the squat." Some more good advice from MuscleTalk. "Box squats are used to help develop power through the bottom of the squat and dead. This is one of the most common sticking points and the use of variable height boxes enables the athlete to gradually increase their power through the lift. Box squats are done in sets of two repetitions anywhere between 8-12 sets. The percentages of your maximum effort should decide your set volume. Using 45% for 12 sets of 2 reps and up to 65% for 8 sets of 2 reps. A mid point could be 10 sets at 55% of your one rep max (1RM). Resting time between sets is limited to 45-60 seconds to keep the speed up."

09-09-2004, 05:10 AM	#368
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Nope, no benching . Damn, I hope your arm is ok man. This is one of the most frustrating injuries I've ever had.

09-09-2004, 03:28 PM	#370
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Thursday, September 9th Powerwalk for 46:34. Got caught in a driving rainstorm, was sort of fun . Tomorrow I see a orthopedic doctor about the elbow/forearm. I sort of doubt he'll suggest anything different then I'm already doing, but I'll relay what happened and where I'm at now. See what they suggest.

09-10-2004, 12:44 PM	#371
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Friday, September 10th Squat 135 x 5 185 x 3 225 x 3 275 x 1 340 x 1 PR 220 x 6 220 x 6 220 x 6 220 x 6 Was disappointed I didn't get 335 on Monday, so today I did fewer warmups and went for 340. Was below parallel . Also tried a workout variation from one of the Westsider's. Supposed to work up to a 1 rep max, then do 65% of that max for 4 sets of 6. Concentrated on form and getting deep. My legs are feeling it . Spread Eagle Situps +10 lb med ball x 20 +10 lb med ball x 20 +10 lb med ball x 18 +10 lb med ball x 12

09-10-2004, 03:38 PM	#380
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Nice PR. Real nice. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

09-10-2004, 05:23 PM	#381
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Congrats on the job ! You'll get use to the 6 am wo's. It took me awhile to get use to but I don't think I would go back to evening wo's unless it was just the absolute only option. My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

09-10-2004, 08:50 PM	#383
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Didn't get great news from my trip to the orthopedic doc. To make a long story short.... severely strained ligament. X-rays showed some arthritis, and a couple of small bone fragments. No push type movements for 4 more weeks. If it is still not better by then, he'll refer me to physical therapy. He DID say, I could do light pull movements and slowly increase them with no pain. Of course legs are ok. He also mentioned 'at your age' this could very well be a chronic problem. Fuck...

09-10-2004, 09:08 PM	#384
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Awesome PB, and new job! You'll get used to training that early in the morning and learn to love it! Crappy news about the arm though. I have to ask though, is this an ortho doc or sports doc? I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

09-11-2004, 08:16 PM	#387
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Yeah Tank... I feel beat . All of us will make it back though! Last edited by JerseyDevil : 09-11-2004 at 08:31 PM.

09-11-2004, 08:35 PM	#388
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Saturday, September 11th It's hard to even type "September 11th" without flashing back to that awful day.... Another Powerwalk. 45:54 minutes which is the fastest I've walked this course. Spent about 3 hours in the mall... that must account for something .

09-12-2004, 07:27 PM	#389
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Sunday, September 12th Since the doc gave me the ok to do pull and lower body movements, I decided to try some pull exercises for the first time in 3 weeks. Deadlift 135 x 8 185 x 5 225 x 5 275 x 3 325 x 1 375 x 1 PR That was sweet. Just proves the Westside theory works. Haven't done any back work in close to a month. Only squats, box squats, good mornings, weighted hypers, SLDL's, spread eagle situps, crunches, etc. Still managed a PR in deadlift. Front Pulldowns 60 x 15 90 x 15 105 x 15 120 x 15 Very careful here. Paranoid about re-injuring the elbow. Felt fine. Alt DB Curls 10's x 15 (felt like a real stud here) 15's x 15 20's x 15 25's x 15 This was the one exercise the doc mentioned specifically that I should do to help re-hab the area. Believe it or not, it was the only one that caused discomfort. Think I'll drop it for now. Crunches 50, 55, 60

09-12-2004, 07:32 PM	#390
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	WoW JD !! Nice PR !!!!! LOL @ dropping the one exercise the doc recommends My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

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