Something Wicked This Way Comes

* Legion * · 08-09-2005, 05:57 PM

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

Akkers · 08-10-2005, 01:52 AM

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!

**P-funk** · 08-10-2005, 04:12 AM

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

The Monkey Man · 08-10-2005, 05:22 AM

* Legion * · 08-10-2005, 01:10 PM

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?

* Legion * · 08-10-2005, 01:24 PM

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

Archangel · 08-10-2005, 05:31 PM

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

* Legion * · 08-10-2005, 05:42 PM

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

Archangel · 08-10-2005, 06:50 PM

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

Akkers · 08-11-2005, 12:24 AM

Good to see your enthusiastic about it.

**P-funk** · 08-11-2005, 04:21 AM

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

shiznit2169 · 08-11-2005, 10:03 AM

the master of squat

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

* Legion * · 08-11-2005, 10:13 AM

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.

Yanick · 08-11-2005, 11:05 AM

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.

* Legion * · 08-11-2005, 03:45 PM

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.

* Legion * · 08-11-2005, 03:50 PM

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.

shiznit2169 · 08-11-2005, 03:59 PM

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

* Legion * · 08-11-2005, 04:09 PM

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

Archangel · 08-11-2005, 04:32 PM

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!!!

**P-funk** · 08-11-2005, 08:24 PM

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.

Archangel · 08-11-2005, 08:37 PM

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

shiznit2169 · 08-11-2005, 08:38 PM

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.

Archangel · 08-11-2005, 08:40 PM

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!!!

**P-funk** · 08-11-2005, 08:46 PM

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.

* Legion * · 08-11-2005, 10:24 PM

[/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.

Akkers · 08-12-2005, 12:35 AM

Do you stretch after your workouts?

Yanick · 08-12-2005, 10:54 AM

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*

08-09-2005, 05:57 PM	#1
* Legion * Registered User Join Date: Mar 2005 Location: Suburb of Chicago, Il. USA Posts: 711 Photos: 2	Something Wicked This Way Comes 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

08-10-2005, 04:12 AM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	cool, a journal! I love the title. That was a great book.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-10-2005, 05:22 AM	#4
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

08-10-2005, 05:31 PM	#7
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Alright, you have your journal!!! I LOVE the name also, and your w/o plan!!! Your movin some serious weight too my Freind!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-10-2005, 06:50 PM	#9
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	I'll do my best to keep you on track my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-10-2005, 01:52 AM	#2
Akkers The Gazelle or The Lion? Join Date: Jun 2005 Posts: 266	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!

08-10-2005, 01:10 PM	#5
* Legion * Registered User Join Date: Mar 2005 Location: Suburb of Chicago, Il. USA Posts: 711 Photos: 2	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?

08-10-2005, 01:24 PM	#6
* Legion * Registered User Join Date: Mar 2005 Location: Suburb of Chicago, Il. USA Posts: 711 Photos: 2	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

08-10-2005, 05:42 PM	#8
* Legion * Registered User Join Date: Mar 2005 Location: Suburb of Chicago, Il. USA Posts: 711 Photos: 2	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

08-11-2005, 12:24 AM	#10
Akkers The Gazelle or The Lion? Join Date: Jun 2005 Posts: 266	Good to see your enthusiastic about it.

08-11-2005, 04:21 AM	#11
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	LMAO....I love day 4!! just squat. hahaa..that is friggin' awesome.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-11-2005, 10:03 AM	#12
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	the master of squat How much do you bench, deadlift, squat legion? Just wondering what your stats are and how old you are.
	My Journal

08-11-2005, 10:13 AM	#13
* Legion * Registered User Join Date: Mar 2005 Location: Suburb of Chicago, Il. USA Posts: 711 Photos: 2	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.

08-11-2005, 11:05 AM	#14
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	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.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

08-11-2005, 03:45 PM	#15
* Legion * Registered User Join Date: Mar 2005 Location: Suburb of Chicago, Il. USA Posts: 711 Photos: 2	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.

08-11-2005, 03:50 PM	#16
* Legion * Registered User Join Date: Mar 2005 Location: Suburb of Chicago, Il. USA Posts: 711 Photos: 2	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. Last edited by Legion * : 08-11-2005 at 03:54 PM. Reason: posted before finished*

08-11-2005, 03:59 PM	#17
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	is overhead squat where you hold the barbell over your head with your arms extended out and peforming a squat?
	My Journal

08-11-2005, 04:09 PM	#18
* Legion * Registered User Join Date: Mar 2005 Location: Suburb of Chicago, Il. USA Posts: 711 Photos: 2	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

08-11-2005, 04:32 PM	#19
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	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!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-11-2005, 08:24 PM	#20
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	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.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-11-2005, 08:37 PM	#21
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Why do you guys stay away from the leg press? Sorry if I sound like an idiot!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-11-2005, 10:24 PM	#25
* Legion * Registered User Join Date: Mar 2005 Location: Suburb of Chicago, Il. USA Posts: 711 Photos: 2	[/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.

08-12-2005, 12:35 AM	#26
Akkers The Gazelle or The Lion? Join Date: Jun 2005 Posts: 266	Do you stretch after your workouts?

08-12-2005, 10:54 AM	#27
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	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
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate