fo' shizzle's journal

fufu · 06-21-2006, 01:03 PM

Quote:

Originally Posted by shiznit2169

...

**CowPimp** · 06-21-2006, 08:59 PM

Quote:

Originally Posted by fufu

Maybe he thinks you're cute?

Haha. He wants to be your training partner... after hours...

**P-funk** · 06-21-2006, 09:00 PM

Quote:

Originally Posted by CowPimp

Haha. He wants to be your training partner... after hours...

he wants to check your form on SLDLs from the back side.

**CowPimp** · 06-21-2006, 09:14 PM

Quote:

Originally Posted by P-funk

he wants to check your form on SLDLs from the back side.

"Alright, on this one spread your stance WAY out there. Then I can make sure to get nice and dee... er I mean you can make sure you're getting nice and deep; yeah, that's the ticket."

**P-funk** · 06-21-2006, 09:15 PM

yea, then shiz feels something up his asshole and then out of nowhere, the feeling is still in his asshole and the guy places both of his hands on his shoulders.

**P-funk** · 06-21-2006, 09:17 PM

that reminds me of this great joke.....

I was in an ATM station in Boston and these two guys walk in and the one guy begins the story (they were totally setting this up to see what my reaction would be)....

He says- "yea, had to go for a rectal exam yesterday. the doctor was like "okay, spread.". So I did and then he sticks his finger up my ass. While his finger is up my ass he places his hands on my shoulders. What's up with that?"

I nearly shit myself laughing.

shiznit2169 · 06-21-2006, 09:40 PM

Alright i admit, i kind of stuck it in his ass while he was going very deep standing on a 2" box doing SLDL's. He was screaming in pain as i was yelling at him to FOCUS!

It wasn't too bad until a group of ladies saw my enormously large wang and wanted some lessons. What can i say, it's a done deal.

shiznit2169 · 06-22-2006, 10:16 AM

Thursday - Lower

Warmup
Glute Activation
Dynamic Flexibility

Speed Deadlifts
RI: 60secs
135 x 8
185 x 8 (warmup to here)
225 x 10
255 x 8
275 x 5

SLDL's
RI: 75secs
135 x 10
155 x 10
185 x 10

Single-Leg Squat (alternate each leg)
RI: 45secs
95 x 8
95 x 8

Pull-Throughs
RI: 45secs
plate#3 x 10
plate#4 x 10
plate#5 x 10

Standing Calf Raise
RI: 30secs
160 x 15
140 x 12

**P-funk** · 06-22-2006, 10:16 AM

how much speed can you get by rep ten?

for speed/power stuff, I tend to keep it to the 1-5 rep range. just an idea.

shiznit2169 · 06-22-2006, 10:18 AM

Quote:

Originally Posted by P-funk

how much speed can you get by rep ten?

for speed/power stuff, I tend to keep it to the 1-5 rep range. just an idea.

This is actually the first time i did speed deadlifts, just to give myself a break from doing heavy deads in the 1-5 rep range from the past 3 weeks. I just did speed deads until i reached failure for every set .. didn't really aim for a particular rep range.

**P-funk** · 06-22-2006, 10:56 AM

Quote:

Originally Posted by shiznit2169

This is actually the first time i did speed deadlifts, just to give myself a break from doing heavy deads in the 1-5 rep range from the past 3 weeks. I just did speed deads until i reached failure for every set .. didn't really aim for a particular rep range.

i wouldn't even go to failure on them. reaching failure would suggest that your aren't displaying the greates amount of speed (RFD) that you can.

KelJu · 06-22-2006, 11:58 AM

Quote:

Originally Posted by shiznit2169

This is actually the first time i did speed deadlifts, just to give myself a break from doing heavy deads in the 1-5 rep range from the past 3 weeks. I just did speed deads until i reached failure for every set .. didn't really aim for a particular rep range.

How hard are you letting the weights hit the ground when you do speed deadlifts? Also, does it hurt your back any to jerk faster?

shiznit2169 · 06-22-2006, 12:12 PM

Quote:

Originally Posted by KelJu

How hard are you letting the weights hit the ground when you do speed deadlifts? Also, does it hurt your back any to jerk faster?

I just let it touch the ground lightly and it doesn't hurt my back at all. It's all in the glutes/hammies when pulling the bar up. 275 isn't really heavy to me. I could have done more but my endurance was just shot.

shiznit2169 · 06-23-2006, 10:49 AM

Friday - Upper

Warmup
Dynamic Flexibility
Rotator Cuff work

Pullups/Chinups
RI: 60secs
bw + 10 x 8 (WG)
bw + 10 x 6 (SG)
bw x 6 (NG)
bw + 25 x 20secs (NG - negatives)
bw + 25 x 15secs (SG - negatives)

Face Pulls
RI: 45secs
60 x 10
70 x 10
80 x 10

DB Shrugs
RI: 60secs
70 x 12
60 x 15

Hyperextensions
RI: 60secs
bw + 25 x 10
bw x 10

Farmer's Walk
RI: 75secs
140 x 3 trips (1:30ish)
140 x 1.5 trips (:45ish)

Same distance as last time but I increased the weight from 65's to 70's. My traps and forearms are getting stronger. I really enjoy this exercise.

**CowPimp** · 06-23-2006, 09:11 PM

I'm with P. I always do clusters when I do speed work. When it comes to deadlifts, I do all singles, even if I only rest 15-20sec in between pulls.

shiznit2169 · 06-23-2006, 09:44 PM

Quote:

Originally Posted by CowPimp

I'm with P. I always do clusters when I do speed work. When it comes to deadlifts, I do all singles, even if I only rest 15-20sec in between pulls.

So, i would do like 70% of my 1RM and just do something like 10x1 or 8x2? Just quick movements .. boom boom done?

**CowPimp** · 06-23-2006, 09:51 PM

Quote:

Originally Posted by shiznit2169

So, i would do like 70% of my 1RM and just do something like 10x1 or 8x2? Just quick movements .. boom boom done?

Yup. Lately I've been working with 40-50% of my 1RM on the bench and 50-60% on the squat and deadlift. This is at the bottom of the lift though, and I'm using accomodating resistance (Chains in this case). The recommendations that Louie Simmons mentions, and which were just mentioned by a football coach in a book I'm reading are about 50-60% for the bench and 50-70% for the squat and deadlift.

I've been rethinking the possibility of changing these percentages to include bodyweight when squatting and deadlifting though. It seems to make more sense that way, as opposed to just counting external resistance. You move about 75-80% of your bodyweight during a squat.

For the bench I use 8-10 sets of 3, the squat 8-12 sets of 2, and the deadlift 6-12 singles (Though I have gone up to 24 singles when really focusing on my deadlift).

Nick+ · 06-24-2006, 11:08 AM

Quote:

Originally Posted by shiznit2169

Thanks Nick .. but unfortunately that was a while ago when i was only squatting parallel. Now, i squat ATG all the time and my max is 255 but it's still not bad. I don't go heavy much anymore because i am focusing more on hypertrophy and gaining size so i shoot for the 6-10 range.

If you're legs arn't growing, it's because you're probably not pushing yourself hard enough. My best bet is that you are trying to do too much weight and not focusing on form. Use a weight that you feel comfortable doing 6-10 reps with and really focus on the negative portion of the lift. Mix things up. Try pausing in the hole for a 2-3 second count sometimes. Do dropsets. Do some DB Lunges and Step-ups if you have the equipment. Most importantly, keep eating!

I just havn't got the time to eat (and the money too)! The amount of weight I squat (and Bench) is pretty pathetic....... But having increased the sets to 3- seems to be helping.Ages ago I tried low rep 'super slow'(Ellington Darden's "Big" book) and pissed around for (years on and off) with one set; with no results at all.

Lunges did something horrible to my "wedding tackle"........

Won't touch 'em anymore!!!!!

shiznit2169 · 06-26-2006, 09:53 AM

Monday - Lower

Warmup
Dynamic Flexibility
Glute Activation

Front Squat
RI: 75secs
95 x 8
135 x 6
155 x 6
185 x 6
205 x 4
155 x 8 (tempo: 3-2-1)

DB RDL's
RI: 75secs
60 x 10
70 x 10
80 x 10

DB Lunges (step onto 2-3 inch box)
RI: 60secs
30 x 16 (8 each leg)
40 x 16 (8 each leg)
40 x 12 (6 each leg)

Reverse Hypers
RI: 60secs
50 x 10
60 x 10
50 x 8 (tempo: 2-2-1)

Standing Calf Raise (various foot positions)
RI: 45secs
140 x 15
140 x 12
120 x 12

Excellent workout

fufu · 06-26-2006, 11:03 AM

noice

shiznit2169 · 06-27-2006, 11:38 AM

Tuesday - Upper

Warmup
Scap Circuit
Dynamic Flexibility

Decline DB Bench
RI: 60secs
65 x 8
65 x 8
65 x 8

ok. i like these and i hate these. I like the fact that it's a good change from doing flat and incline presses and i can feel it in my chest when i have good form. The bad part is that it's so hard to get set up when holding heavy DB's and having to step over to get your foot in and then get in position and pull up the DB's onto your legs and fall back and so forth. The 65's were easy and i could have done 80-85's but it's getting in position that is the hard part.

BB Bent over Row
RI: 60secs
95 x 10
135 x 10 (warmup to here)
155 x 8
185 x 8
205 x 8
135 x 10 (tempo: 2-2-1)

Push Press
RI: 60secs
115 x 8
125 x 6

These are ok. My overhead pressing is not my strongest point.

Pushups
RI: 45secs
bw x 20
bw x 12 (hands on stability ball)

I had my hands positioned together forming like a diamond shape to hit the triceps more. Lactic acid burn was crazy.

Preacher Curls
45 x 15

Just an extra

shiznit2169 · 06-29-2006, 10:17 AM

Thursday - Lower

Warmup
Glute Activation
Dynamic Flexibility

Sumo Deadlifts
RI: 60secs
135 x 8
185 x 6 (warmup to here)
225 x 6
275 x 6
315 x 3

First time doing these since March. It reminded me how much i love doing these. It hits the hamstrings and glutes more. Great change of pace.

SLDL's
RI: 60secs
135 x 8 (warmup)
155 x 6
185 x 6
205 x 6
225 x 6

I forgot to mention that i have always been doing SLDL's and RDL's off a 3-4 inch box so i could get a deeper stretch. When i do it from the floor, the plates hit the ground and i'm not getting that stretch i need.

DB Bulgarian Squat
RI: 60secs
40 x 16 (8 each leg)
60 x 12 (6 each leg)

Pull-Throughs
RI: 30secs
plate#3 x 8
plate#4 x 8
plate#5 x 8

Standing Calf Raises (various foot positions)
RI: 30secs
160 x failure
140 x failure
140 x failure

Bicep Curls, too much momentum. Lat Pulldowns, too much momentum. Lateral Raises, too much momentum. Talk on cell phone for 10 minutes. Hammer curls, too much momentum. Tricep extensions, short ROM. All exercises were performed with 1 set on no rest. Cardio, 5 minutes. Leave, drive home.

This was all done by a ridiculous guy in his mid-twenties while i was finishing up my last few sets. I got a kick out of that.

**CowPimp** · 06-29-2006, 11:07 AM

You're pretty damned strong on a lot of those. Nice Bulgarians in particular. I love that movement.

shiznit2169 · 06-29-2006, 11:18 AM

Quote:

Originally Posted by CowPimp

You're pretty damned strong on a lot of those. Nice Bulgarians in particular. I love that movement.

Thanks CP

Like what to be more specific? I am pleased that my strength is going up but the short RI's is what kills me and prevents me from doing too much weight. I'm like right in the middle of strength oriented and hypertrophy oriented as far as my goals. Bulgarians are extremely difficult because it requires so much balance and core strength. Not to mention, the lactic acid burn starts to kill ya.

Also, i think i'm going to unload next week and focus on moderate weight with high repitions (12-15), just to give my body a break.

**CowPimp** · 06-29-2006, 09:20 PM

Your bent rows are strong, your deadlifts are good, and front squats are nice too.

Sounds like a good idea (The unload). Have to take it easy on yourself sometimes. Your body will thank you, especially as you get older.

06-21-2006, 09:15 PM	#815
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	yea, then shiz feels something up his asshole and then out of nowhere, the feeling is still in his asshole and the guy places both of his hands on his shoulders.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-21-2006, 09:17 PM	#816
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	that reminds me of this great joke..... I was in an ATM station in Boston and these two guys walk in and the one guy begins the story (they were totally setting this up to see what my reaction would be).... He says- "yea, had to go for a rectal exam yesterday. the doctor was like "okay, spread.". So I did and then he sticks his finger up my ass. While his finger is up my ass he places his hands on my shoulders. What's up with that?" I nearly shit myself laughing.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-21-2006, 09:40 PM	#817
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,059 Photos: 3	Alright i admit, i kind of stuck it in his ass while he was going very deep standing on a 2" box doing SLDL's. He was screaming in pain as i was yelling at him to FOCUS! It wasn't too bad until a group of ladies saw my enormously large wang and wanted some lessons. What can i say, it's a done deal.
	My Journal

06-22-2006, 10:16 AM	#818
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,059 Photos: 3	Thursday - Lower Warmup Glute Activation Dynamic Flexibility Speed Deadlifts RI: 60secs 135 x 8 185 x 8 (warmup to here) 225 x 10 255 x 8 275 x 5 SLDL's RI: 75secs 135 x 10 155 x 10 185 x 10 Single-Leg Squat (alternate each leg) RI: 45secs 95 x 8 95 x 8 Pull-Throughs RI: 45secs plate#3 x 10 plate#4 x 10 plate#5 x 10 Standing Calf Raise RI: 30secs 160 x 15 140 x 12
	My Journal

06-22-2006, 10:16 AM	#819
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	how much speed can you get by rep ten? for speed/power stuff, I tend to keep it to the 1-5 rep range. just an idea.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-23-2006, 10:49 AM	#824
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,059 Photos: 3	Friday - Upper Warmup Dynamic Flexibility Rotator Cuff work Pullups/Chinups RI: 60secs bw + 10 x 8 (WG) bw + 10 x 6 (SG) bw x 6 (NG) bw + 25 x 20secs (NG - negatives) bw + 25 x 15secs (SG - negatives) Face Pulls RI: 45secs 60 x 10 70 x 10 80 x 10 DB Shrugs RI: 60secs 70 x 12 60 x 15 Hyperextensions RI: 60secs bw + 25 x 10 bw x 10 Farmer's Walk RI: 75secs 140 x 3 trips (1:30ish) 140 x 1.5 trips (:45ish) Same distance as last time but I increased the weight from 65's to 70's. My traps and forearms are getting stronger. I really enjoy this exercise.
	My Journal

06-23-2006, 09:11 PM	#825
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I'm with P. I always do clusters when I do speed work. When it comes to deadlifts, I do all singles, even if I only rest 15-20sec in between pulls.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-26-2006, 09:53 AM	#829
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,059 Photos: 3	Monday - Lower Warmup Dynamic Flexibility Glute Activation Front Squat RI: 75secs 95 x 8 135 x 6 155 x 6 185 x 6 205 x 4 155 x 8 (tempo: 3-2-1) DB RDL's RI: 75secs 60 x 10 70 x 10 80 x 10 DB Lunges (step onto 2-3 inch box) RI: 60secs 30 x 16 (8 each leg) 40 x 16 (8 each leg) 40 x 12 (6 each leg) Reverse Hypers RI: 60secs 50 x 10 60 x 10 50 x 8 (tempo: 2-2-1) Standing Calf Raise (various foot positions) RI: 45secs 140 x 15 140 x 12 120 x 12 Excellent workout
	My Journal

06-26-2006, 11:03 AM	#830
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,998 Photos: 4	noice
	fufu's 1337 Journal Your diet will set you free.

06-27-2006, 11:38 AM	#831
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,059 Photos: 3	Tuesday - Upper Warmup Scap Circuit Dynamic Flexibility Decline DB Bench RI: 60secs 65 x 8 65 x 8 65 x 8 ok. i like these and i hate these. I like the fact that it's a good change from doing flat and incline presses and i can feel it in my chest when i have good form. The bad part is that it's so hard to get set up when holding heavy DB's and having to step over to get your foot in and then get in position and pull up the DB's onto your legs and fall back and so forth. The 65's were easy and i could have done 80-85's but it's getting in position that is the hard part. BB Bent over Row RI: 60secs 95 x 10 135 x 10 (warmup to here) 155 x 8 185 x 8 205 x 8 135 x 10 (tempo: 2-2-1) Push Press RI: 60secs 115 x 8 125 x 6 These are ok. My overhead pressing is not my strongest point. Pushups RI: 45secs bw x 20 bw x 12 (hands on stability ball) I had my hands positioned together forming like a diamond shape to hit the triceps more. Lactic acid burn was crazy. Preacher Curls 45 x 15 Just an extra
	My Journal

06-29-2006, 10:17 AM	#832
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,059 Photos: 3	Thursday - Lower Warmup Glute Activation Dynamic Flexibility Sumo Deadlifts RI: 60secs 135 x 8 185 x 6 (warmup to here) 225 x 6 275 x 6 315 x 3 First time doing these since March. It reminded me how much i love doing these. It hits the hamstrings and glutes more. Great change of pace. SLDL's RI: 60secs 135 x 8 (warmup) 155 x 6 185 x 6 205 x 6 225 x 6 I forgot to mention that i have always been doing SLDL's and RDL's off a 3-4 inch box so i could get a deeper stretch. When i do it from the floor, the plates hit the ground and i'm not getting that stretch i need. DB Bulgarian Squat RI: 60secs 40 x 16 (8 each leg) 60 x 12 (6 each leg) Pull-Throughs RI: 30secs plate#3 x 8 plate#4 x 8 plate#5 x 8 Standing Calf Raises (various foot positions) RI: 30secs 160 x failure 140 x failure 140 x failure Bicep Curls, too much momentum. Lat Pulldowns, too much momentum. Lateral Raises, too much momentum. Talk on cell phone for 10 minutes. Hammer curls, too much momentum. Tricep extensions, short ROM. All exercises were performed with 1 set on no rest. Cardio, 5 minutes. Leave, drive home. This was all done by a ridiculous guy in his mid-twenties while i was finishing up my last few sets. I got a kick out of that.
	My Journal

06-29-2006, 11:07 AM	#833
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	You're pretty damned strong on a lot of those. Nice Bulgarians in particular. I love that movement.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-29-2006, 09:20 PM	#835
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Your bent rows are strong, your deadlifts are good, and front squats are nice too. Sounds like a good idea (The unload). Have to take it easy on yourself sometimes. Your body will thank you, especially as you get older.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos