Ye Ol' Workout Journal

* Legion * · 10-18-2005, 08:51 PM

Two things. One, thank you for stopping by my journal and answering my questions on bands and chains. These are something I will look into.

Two. Man, I dig your workouts. Forgive my ignorance, but what is a "floor press?" I have seen you and i belive Rocco list these, but I don't know what they are. These, and "board presses." just wondering.

Thanks, Awesome job.

Seanp156 · 10-18-2005, 09:41 PM

Hey Captain Deadlift... Just wanted to say journal looks, good. You're doing a westside routine I take it? I just started one and it looks similar... Saturday Fever helped me a bit with it, but Basically I'm not doing deadlifts which confuses me a bit... I've always done them for so long, but it looks like I'm just supposed to do squad and bench (which are my weak points right now).

Pylon · 10-18-2005, 11:19 PM

Quote:

Originally Posted by * Legion *

Two things. One, thank you for stopping by my journal and answering my questions on bands and chains. These are something I will look into.

Two. Man, I dig your workouts. Forgive my ignorance, but what is a "floor press?" I have seen you and i belive Rocco list these, but I don't know what they are. These, and "board presses." just wondering.

Thanks, Awesome job.

I second the admiration of the w/o, cap'n. Nice work in here.

Floor presses are bench press from the floor instead of a bench. It shortens the stroke (since your elbows hit the floor at parellel to the body) so you can focus on the lockout portion better.

Triple Threat · 10-19-2005, 11:42 AM

Quote:

Originally Posted by Rocco32

you just passed me on squats. How well did it come up? And congrats on that bench, that is awesome!!

Thanks, Rocco. With the exception of a little forward lean coming out of the hole, it was rather smooth. I think not doing too many sets prior to maxing helped. After the 345, I put 355 on the bar, took one step back, thought better, and reracked the weight.

Triple Threat · 10-19-2005, 11:43 AM

Quote:

Originally Posted by MJH

Damn nice workouts brotha! Pressing 330 on flat and 305 off the floor, good work.

MJH. Thanks for the good words. The floor presses have really helped the bench.

Triple Threat · 10-19-2005, 11:57 AM

Quote:

Originally Posted by * Legion *

Forgive my ignorance, but what is a "floor press?" I have seen you and i belive Rocco list these, but I don't know what they are. These, and "board presses." just wondering.

Legion. Pylon helped with the Floor Press question explanation.
I do them in a power cage, with the safety bar at the lowest position. Floor presses prevent you from using your legs for any kind of leverage, force you to keep your back flat, and prevent any momentum gain from bouncing the bar off your chest. It's all triceps. Unquestionably they've been the single most important reason my bench has gone up, as I've always had skinny (and relatively weak) arms.

Here's a link for board presses:

What the Heck is a Board Press

Triple Threat · 10-19-2005, 12:02 PM

Quote:

Originally Posted by Seanp156

You're doing a westside routine I take it? I just started one and it looks similar... Saturday Fever helped me a bit with it, but Basically I'm not doing deadlifts which confuses me a bit... I've always done them for so long, but it looks like I'm just supposed to do squad and bench (which are my weak points right now).

Seanp156. Yes, the routine is based on westside, with some variations, such as doing 2 max effort exercises on ME Upper day, and sometimes on ME Lower day as well. Also, since triceps are my weak part, I'm doing more tricep exercises than the program suggests.

You should fit deadlifts in there somewhere. They're normally done as a max effort exercise on ME Lower day. The template recommends alternating between Good Mornings (70% of the workouts), Squats (20%), and Deadlifts (10%). I don't follow that guideline at all.

Also, speed deadlifts can be done on DE Lower day, after squats.

Triple Threat · 10-19-2005, 12:09 PM

Quote:

Originally Posted by Pylon

I second the admiration of the w/o, cap'n. Nice work in here.

Floor presses are bench press from the floor instead of a bench. It shortens the stroke (since your elbows hit the floor at parellel to the body) so you can focus on the lockout portion better.

Pylon. Thanks for the kind words.

Another floor press success story coming up.
There's another guy who works out regularly at the gym at the same time I do. Like me, he's early 50's, but he didn't get started until his middle 40's. As we have similar goals (primary strength, secondary size), he is curious about some of the more unusual exercises that I do. Previously I've got him started doing box squats and platform deadlifts.

Recently he saw me doing floor presses, asked about them, and has started doing them also. For the longest time, he has been trying to reach 200 on the bench (he weighs 160-165) but couldn't quite get there. After a month or so of floor presses, the other day he easily tripled 195. He should have his 200 next week.

Triple Threat · 10-20-2005, 11:31 AM

Thu, Oct 20. DE Upper

Speed Bench
Mini-bands + 165, 8 x 3
165 x 15

Incline DB Press
80 x 9
80 x 7

Skull Crushers + CG Press Supersets
65 x 8 + 10
65 x 7 + 8
65 x 7 + 7
65 x 6 + 5

I forgot how much I hate these. Hate in a good way, though.

Assisted Chinups
BW – 46, x 7
BW – 46, x 7
BW – 46, x 6
BW – 46, x 6

BB Row
225 x 6
225 x 5 (form started to get sloppy here)
205 x 7
205 x 7
205 x 6

DB Shoulder Press
45 x 9
45 x 8

DB Lateral Raise
20 x 9
20 x 8

I wish the gym had 22.5 lb DBs.

EZ Curl
65 x 8
65 x 7
65 x 7

Pylon · 10-20-2005, 01:05 PM

I've never tried to SS skulls with CG, but it looks interesting. I may steal it!

gwcaton · 10-20-2005, 01:12 PM

Nice job Capt.

80 lb InclineDb press

I'm going to see if I can catch you on those ( no laughing ! )

Triple Threat · 10-20-2005, 03:56 PM

Quote:

Originally Posted by Pylon

I've never tried to SS skulls with CG, but it looks interesting. I may steal it!

I used an EZ curl bar. Go to failure on the skulls and then go right to the CGs without any pause.

Triple Threat · 10-20-2005, 04:01 PM

Quote:

Originally Posted by gwcaton

Nice job Capt.

80 lb InclineDb press

I'm going to see if I can catch you on those ( no laughing ! )

Gary.

Not laughing. Just keep plugging away.

Rocco32 · 10-20-2005, 07:29 PM

Nice w/o Cappie! Do you really like using the mini bands for speed bench?

Triple Threat · 10-21-2005, 10:50 AM

Quote:

Originally Posted by Rocco32

Do you really like using the mini bands for speed bench?

Rocco.

They still feel slightly strange as they alter the stability of the bar, requiring more attention to keep the bar level. I will continue to like them as long as my bench continues to increase.

Triple Threat · 10-21-2005, 11:01 AM

Fri, Oct 21. ME Lower

Squats
135 x 3
185 x 3
225 x 3
275 x 2
315 x 1
350 x 0 (leaned forward coming out of the hole and couldn’t control it)
350 x 1 (but only to just below parallel, as opposed to the other sets which were full)

Deadlifts
135 x 3
225 x 3
315 x 1
405 x 1
455 x 0 (got stuck at mid-shin)
455 x 0 (got stuck at mid-shin)
425 x 1
435 x 1

It used to be that my weak point was getting the weight off the ground. My weak point has moved, so I made a quick modification to the workout.

Rack Deadlifts from mid-shin
135 x 3
225 x 3
315 x 3
405 x 3
425 x 1 plus 10 second hold
445 x 1 plus 10 second hold

Next week, no messing around with the lighter weights on the rack deadlifts.

Shrugs
245 x 12 (front)
245 x 15 (rear)
245 x 11 (front)
245 x 12 (rear)

Lying Leg Curl
81 x 9
81 x 8
81 x 8

Hyperextensions
40 x 8
40 x 7
40 x 8

Ab Crunch Machine
45 x 12
90 x 12
135 x 10
135 x 10

Rocco32 · 10-21-2005, 11:44 AM

Damn Cappie, are you kidding me?!?! Great job on the squat, below parallel is fine!! And nice job targeting your weakness like that

gwcaton · 10-21-2005, 12:24 PM

Heavy looking wo there Capt.

So how did you overcome the sticking point in the deads, the getting itoff the floor one ?

Seanp156 · 10-21-2005, 01:48 PM

Quote:

Originally Posted by CaptainDeadlift

Fri, Oct 21. ME Lower

Squats
135 x 3
185 x 3
225 x 3
275 x 2
315 x 1
350 x 0 (leaned forward coming out of the hole and couldn’t control it)
350 x 1 (but only to just below parallel, as opposed to the other sets which were full)

Deadlifts
135 x 3
225 x 3
315 x 1
405 x 1
455 x 0 (got stuck at mid-shin)
455 x 0 (got stuck at mid-shin)
425 x 1
435 x 1

It used to be that my weak point was getting the weight off the ground. My weak point has moved, so I made a quick modification to the workout.

Rack Deadlifts from mid-shin
135 x 3
225 x 3
315 x 3
405 x 3
425 x 1 plus 10 second hold
445 x 1 plus 10 second hold

Next week, no messing around with the lighter weights on the rack deadlifts.

Shrugs
245 x 12 (front)
245 x 15 (rear)
245 x 11 (front)
245 x 12 (rear)

Lying Leg Curl
81 x 9
81 x 8
81 x 8

Hyperextensions
40 x 8
40 x 7
40 x 8

Ab Crunch Machine
45 x 12
90 x 12
135 x 10
135 x 10

Wow, nice looking workout CD... So what ended up happening on the 350 x 0 squat? Power rack saved you?

Triple Threat · 10-21-2005, 04:16 PM

Quote:

Originally Posted by Rocco32

Damn Cappie, are you kidding me?!?! Great job on the squat, below parallel is fine!! And nice job targeting your weakness like that

Rocco. I've been doing full squats lately, that way I don't have to worry about if I'm low enough. Besides, I have to go that low for deadlifts.

Triple Threat · 10-21-2005, 04:20 PM

Quote:

Originally Posted by gwcaton

Heavy looking wo there Capt.

So how did you overcome the sticking point in the deads, the getting itoff the floor one ?

Gary

I'm not really sure what's going on with the deadlifts. I'm going to continue to do platform DLs on DE day, and do some rack DLs on ME day. I've been thinking about adding squat lockouts on DE day, too.

So many exercises. Too little time.

Triple Threat · 10-21-2005, 04:22 PM

Quote:

Originally Posted by Seanp156

So what ended up happening on the 350 x 0 squat? Power rack saved you?

Sean

I always squat in a power rack. I just dumped the weight. There was no one else in the gym, anyway. That's not the first time it's happened and it won't be the last.

Seanp156 · 10-21-2005, 05:51 PM

Quote:

Originally Posted by CaptainDeadlift

Sean

I always squat in a power rack. I just dumped the weight. There was no one else in the gym, anyway. That's not the first time it's happened and it won't be the last.

That's what I figured, I do the same... I don't have a spotter.

Triple Threat · 10-21-2005, 08:25 PM

I found a great article about Sticking Points at T-mag.

Triple Threat · 10-21-2005, 09:13 PM

Another article on sticking points, this one for Deadlift Sticking Points

**CowPimp** · 10-21-2005, 11:55 PM

Another Westside journal, yay. Your workouts look good and tough. You're a pretty strong fella too. How much do you weigh in at?

10-18-2005, 08:51 PM	#301
* Legion * Registered User Join Date: Mar 2005 Location: Suburb of Chicago, Il. USA Posts: 711 Photos: 2	Two things. One, thank you for stopping by my journal and answering my questions on bands and chains. These are something I will look into. Two. Man, I dig your workouts. Forgive my ignorance, but what is a "floor press?" I have seen you and i belive Rocco list these, but I don't know what they are. These, and "board presses." just wondering. Thanks, Awesome job.
	Do not mistake my kindness for weakness.

10-18-2005, 09:41 PM	#302
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Hey Captain Deadlift... Just wanted to say journal looks, good. You're doing a westside routine I take it? I just started one and it looks similar... Saturday Fever helped me a bit with it, but Basically I'm not doing deadlifts which confuses me a bit... I've always done them for so long, but it looks like I'm just supposed to do squad and bench (which are my weak points right now).
	My Journal

10-20-2005, 01:05 PM	#310
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	I've never tried to SS skulls with CG, but it looks interesting. I may steal it!
	"For beverages, I only drink water or whiskey and when Iâ€™m drinking whiskey, itâ€™s usually when Iâ€™m working out. It gives me the courage to lift more than I can when Iâ€™m sober." - C. Bratton

10-20-2005, 01:12 PM	#311
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice job Capt. 80 lb InclineDb press I'm going to see if I can catch you on those ( no laughing ! )
	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

10-20-2005, 07:29 PM	#314
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Nice w/o Cappie! Do you really like using the mini bands for speed bench?
	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...

10-20-2005, 11:31 AM	#309
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Thu, Oct 20. DE Upper Speed Bench Mini-bands + 165, 8 x 3 165 x 15 Incline DB Press 80 x 9 80 x 7 Skull Crushers + CG Press Supersets 65 x 8 + 10 65 x 7 + 8 65 x 7 + 7 65 x 6 + 5 I forgot how much I hate these. Hate in a good way, though. Assisted Chinups BW – 46, x 7 BW – 46, x 7 BW – 46, x 6 BW – 46, x 6 BB Row 225 x 6 225 x 5 (form started to get sloppy here) 205 x 7 205 x 7 205 x 6 DB Shoulder Press 45 x 9 45 x 8 DB Lateral Raise 20 x 9 20 x 8 I wish the gym had 22.5 lb DBs. EZ Curl 65 x 8 65 x 7 65 x 7

10-21-2005, 11:01 AM	#316
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Fri, Oct 21. ME Lower Squats 135 x 3 185 x 3 225 x 3 275 x 2 315 x 1 350 x 0 (leaned forward coming out of the hole and couldn’t control it) 350 x 1 (but only to just below parallel, as opposed to the other sets which were full) Deadlifts 135 x 3 225 x 3 315 x 1 405 x 1 455 x 0 (got stuck at mid-shin) 455 x 0 (got stuck at mid-shin) 425 x 1 435 x 1 It used to be that my weak point was getting the weight off the ground. My weak point has moved, so I made a quick modification to the workout. Rack Deadlifts from mid-shin 135 x 3 225 x 3 315 x 3 405 x 3 425 x 1 plus 10 second hold 445 x 1 plus 10 second hold Next week, no messing around with the lighter weights on the rack deadlifts. Shrugs 245 x 12 (front) 245 x 15 (rear) 245 x 11 (front) 245 x 12 (rear) Lying Leg Curl 81 x 9 81 x 8 81 x 8 Hyperextensions 40 x 8 40 x 7 40 x 8 Ab Crunch Machine 45 x 12 90 x 12 135 x 10 135 x 10

10-21-2005, 11:44 AM	#317
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Damn Cappie, are you kidding me?!?! Great job on the squat, below parallel is fine!! And nice job targeting your weakness like that
	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...

10-21-2005, 12:24 PM	#318
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Heavy looking wo there Capt. So how did you overcome the sticking point in the deads, the getting itoff the floor one ?
	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

10-21-2005, 08:25 PM	#324
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Sticking Points I found a great article about Sticking Points at T-mag.

10-21-2005, 09:13 PM	#325
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Another article on sticking points, this one for Deadlift Sticking Points

10-21-2005, 11:55 PM	#326
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Another Westside journal, yay. Your workouts look good and tough. You're a pretty strong fella too. How much do you weigh in at?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos