Triple Threat's Terrific Tales of Training Triumphs, Trials and Tribulations

Archangel · 11-04-2009, 09:29 PM

Excellent Deads and Squats too my Friend!!!

Triple Threat · 11-07-2009, 06:40 PM

Quote:

Originally Posted by Archangel

Excellent Deads and Squats too my Friend!!!

Arch

Thanks, Arch. DLs have always been my best lift. Now if I could only match your squat numbers.

Triple Threat · 11-07-2009, 06:41 PM

Fri, Nov 6 – Back, Triceps

Pull-ups
BW+40 x 4
BW+30 x 4
BW+20 x 4 (3 sets)

Close Grip Bench Press
135 x 8
185 x 5
225 x 5 (2 sets)
225 x 4
225 x 3

1 Arm DB Row
120 x 8/8 (3 sets)

Dips
BW+40 x 3
BW+35 x 4
BW+30 x 6
BW+25 x 5

Hammer Strength High Rows
180 x 10 (2 sets)
190 x 8
190 x 6

Cable Rows
10 plates x 10
14 x 8

Triple Threat · 11-07-2009, 06:44 PM

Sat, Nov 7 – Quads

Squats
135 x 8
185 x 8
225 x 8
275 x 5 (3 sets)

Front Squats
135 x 7

135 x 6
135 x 5

That’s it. Pressed for time today, so just a quick workout at home.

Archangel · 11-07-2009, 07:07 PM

GREAT workouts Triple!!!

Burner02 · 11-07-2009, 09:23 PM

how'd the squats feel?
I still can't get comfy with front squats....it not the legs...its the bar against throat I can't get around. I've tried different hand positions, but to no avail...

Pylon · 11-09-2009, 01:46 PM

JerseyDevil · 11-09-2009, 07:17 PM

Quote:

Originally Posted by Triple Threat

Front Squats
135 x 7

135 x 6
135 x 5

Front squats are tough!

Double D · 11-09-2009, 07:19 PM

I hate front squats. My wrists have no flexibility, and it makes it very hard to hold the bar. I get to much lower back in it that way. My bars at my club roll really easy so I cant do the crossed arms thing either.

**Gazhole** · 11-11-2009, 09:05 AM

Damn good squats, man!

Pylon · 11-11-2009, 09:49 AM

Quote:

Originally Posted by Double D

I hate front squats. My wrists have no flexibility, and it makes it very hard to hold the bar. I get to much lower back in it that way. My bars at my club roll really easy so I cant do the crossed arms thing either.

Agreed. I've noticed that I can handle them a little better than I used to, and the balance things has gotten better, but I still have to cross my arms to do them.

Triple Threat · 11-11-2009, 06:44 PM

Quote:

Originally Posted by Archangel

GREAT workouts Triple!!!

Arch

You're not just saying that because it was a short workout, are you?

Triple Threat · 11-11-2009, 07:17 PM

Quote:

Originally Posted by Burner02

how'd the squats feel?
I still can't get comfy with front squats....it not the legs...its the bar against throat I can't get around. I've tried different hand positions, but to no avail...

Burner

The squats felt good while I was doing them. The next day, not so much.

Gaz posted something about a way to hold the bar for front squats. It's not a clean position and it's not crossed arms either. I'll try to find the article and post a link to it.

Triple Threat · 11-11-2009, 07:20 PM

Quote:

Originally Posted by JerseyDevil

Front squats are tough!

JD

That they are. And progress is slow. But at least there is some progress, which is what keeps us going.

Triple Threat · 11-11-2009, 07:22 PM

Quote:

Originally Posted by Double D

I hate front squats. My wrists have no flexibility, and it makes it very hard to hold the bar. I get to much lower back in it that way. My bars at my club roll really easy so I cant do the crossed arms thing either.

DD

Lack of wrist flexibility is a problem for me too. The crossed arms thing is uncomfortable. Yeah, yeah, I know. Whiner.

Triple Threat · 11-11-2009, 07:23 PM

Quote:

Originally Posted by Gazhole

Damn good squats, man!

Gaz

Thanks Gaz. I've got to find that link you posted about a 3rd way to hold the bar for front squats.

Triple Threat · 11-11-2009, 07:25 PM

Quote:

Originally Posted by Pylon

Agreed. I've noticed that I can handle them a little better than I used to, and the balance things has gotten better, but I still have to cross my arms to do them.

Pylon

Someone needs to invent a strap of some kind that loops over the shoulder and has hooks in front from which to hang a barbell.

Pylon · 11-12-2009, 08:07 AM

Quote:

Originally Posted by Triple Threat

Pylon

Someone needs to invent a strap of some kind that loops over the shoulder and has hooks in front from which to hang a barbell.

Like a barbell bra?

**Gazhole** · 11-12-2009, 09:34 AM

Quote:

Originally Posted by Triple Threat

Gaz

Thanks Gaz. I've got to find that link you posted about a 3rd way to hold the bar for front squats.

YouTube - The Front Squat with Will Brink v12

Voila! Its the way i always front squat now, Will Brink is da man.

Triple Threat · 11-12-2009, 10:45 AM

Quote:

Originally Posted by Pylon

Like a barbell bra?

Pylon

Maybe something like a harness which fits over the shoulders with J-hooks in front?

Triple Threat · 11-12-2009, 10:47 AM

Quote:

Originally Posted by Gazhole

YouTube - The Front Squat with Will Brink v12

Voila! Its the way i always front squat now, Will Brink is da man.

Gaz

Thanks, Gaz. That's the one. And you da man!

Triple Threat · 11-12-2009, 10:49 AM

Sun, Nov 8 – Chest, Biceps

BB Bench Press
135 x 8
185 x 6 (6 sets)

Barbell Curls
65 x 8 (4 sets)

Triple Threat · 11-12-2009, 10:50 AM

Tue, Nov 10 – Full-body

Squats
135 x 8
225 x 9 (4 sets)

BB Bench Press
135 x 8
185 x 9 (4 sets)

Good Mornings
185 x 8 (4 sets)

Hammer Strength Row
180 x 9 (4 sets)

Pull-ups
BW x 6
BW x 5
BW x 4

This is only a temporary deviation to my plan. With Saturday and Sunday being brief workouts, not working out Monday, and knowing that Wednesday would also be an off day, I decided (rightly or wrongly) to just do a full-body workout. I kept the weights low and the reps high so as to not destroy myself too badly.

Triple Threat · 11-12-2009, 10:51 AM

Thu, Nov 12 – Hamstrings, Calves

Box Squats
135 x 5
185 x 5
225 x 5 (3 sets)

Deadlifts
315 x 5 (3 sets)

Good Mornings
205 x 8 (3 sets)

Seated Leg Curl
95 x 12 (2 sets)

Seated Calf Raises
90 x 12
135 x 10 (3 sets)
135 x 9 (3 sets)

Hammer Strength Ab Crunch
70 x 10 (2 sets)
75 x 8 (2 sets)

Pylon · 11-12-2009, 11:58 AM

Quote:

Originally Posted by Gazhole

YouTube - The Front Squat with Will Brink v12

Voila! Its the way i always front squat now, Will Brink is da man.

Great video. When I was tinkering with crossfit, the point was made that the "normal" grip is part of the bigger clean and jerk lift. It wasn't until then that it really made sense for me. Of course, if you don't do the C&J, then the cross grip is just as good, I guess.

Pylon · 11-12-2009, 11:59 AM

Quote:

Originally Posted by Triple Threat

Pylon

Maybe something like a harness which fits over the shoulders with J-hooks in front?

Like a scary bra?

Triple Threat · 11-16-2009, 11:15 AM

Sat, Nov 14 – Back, Triceps

Pull-ups
BW+50 x 3
BW+40 x 4
BW+30 x 4
BW+20 x 4
BW+10 x 6
BW+10 x 5

Floor Press
135 x 8
205 x 6
225 x 5
225 x 4 (4 sets)

1 Arm DB Row
120 x 10/10

120 x 9/9
120 x 8/8

Skullcrushers
65 x 10
75 x 8
75 x 7
75 x 5

Hammer Strength High Rows
180 x 10
230 x 7 (2 sets)
230 x 6

Rear Delt Raises
35 x 7 (2 sets)
35 x 6

Dips
BW+25 x 6
BW+25 x 4

Triple Threat · 11-16-2009, 11:19 AM

Sun, Nov 15 – Quads, Traps

Squats
135 x 12
225 x 12
315 x 2 (2 sets)
315 x 1
295 x 5
295 x 3
275 x 7

Front Squats
185 x 2
165 x 4
155 x 5

Shrugs
135 x 12
225 x 12
365 x 10
365 x 8

Triple Threat · 11-16-2009, 11:25 AM

Mon, Nov 16 – Chest, Delts, Biceps

BB Bench Press
135 x 12
185 x 8
225 x 6
255 x 2
245 x 3
235 x 4
235 x 4
235 x 3

Hammer Strength Incline Press
160 x 7 (2 sets)
160 x 6 (2 sets)

EZ Bar Curls
50 x 10
70 x 8
100 x 5
90 x 6
90 x 5

Hammer Strength Decline Press
230 x 9
230 x 8 (2 sets)

Hammer Strength Military Press
90 x 9
90 x 8
90 x 5

EZ Preacher Curls
65 x 9
65 x 8
65 x 7

Pylon · 11-16-2009, 01:26 PM

Impressive work, as always.

11-04-2009, 09:29 PM	#4441
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Excellent Deads and Squats too my Friend!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-07-2009, 07:07 PM	#4445
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	GREAT workouts Triple!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-07-2009, 09:23 PM	#4446
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	how'd the squats feel? I still can't get comfy with front squats....it not the legs...its the bar against throat I can't get around. I've tried different hand positions, but to no avail... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-09-2009, 01:46 PM	#4447
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

11-11-2009, 09:05 AM	#4450
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	Damn good squats, man! http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

11-07-2009, 06:41 PM	#4443
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Fri, Nov 6 – Back, Triceps Pull-ups BW+40 x 4 BW+30 x 4 BW+20 x 4 (3 sets) Close Grip Bench Press 135 x 8 185 x 5 225 x 5 (2 sets) 225 x 4 225 x 3 1 Arm DB Row 120 x 8/8 (3 sets) Dips BW+40 x 3 BW+35 x 4 BW+30 x 6 BW+25 x 5 Hammer Strength High Rows 180 x 10 (2 sets) 190 x 8 190 x 6 Cable Rows 10 plates x 10 14 x 8

11-07-2009, 06:44 PM	#4444
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Sat, Nov 7 – Quads Squats 135 x 8 185 x 8 225 x 8 275 x 5 (3 sets) Front Squats 135 x 7 135 x 6 135 x 5 That’s it. Pressed for time today, so just a quick workout at home.

11-09-2009, 07:19 PM	#4449
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	I hate front squats. My wrists have no flexibility, and it makes it very hard to hold the bar. I get to much lower back in it that way. My bars at my club roll really easy so I cant do the crossed arms thing either.

11-12-2009, 10:49 AM	#4462
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Sun, Nov 8 – Chest, Biceps BB Bench Press 135 x 8 185 x 6 (6 sets) Barbell Curls 65 x 8 (4 sets)

11-12-2009, 10:50 AM	#4463
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Tue, Nov 10 – Full-body Squats 135 x 8 225 x 9 (4 sets) BB Bench Press 135 x 8 185 x 9 (4 sets) Good Mornings 185 x 8 (4 sets) Hammer Strength Row 180 x 9 (4 sets) Pull-ups BW x 6 BW x 5 BW x 4 This is only a temporary deviation to my plan. With Saturday and Sunday being brief workouts, not working out Monday, and knowing that Wednesday would also be an off day, I decided (rightly or wrongly) to just do a full-body workout. I kept the weights low and the reps high so as to not destroy myself too badly.

11-12-2009, 10:51 AM	#4464
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Thu, Nov 12 – Hamstrings, Calves Box Squats 135 x 5 185 x 5 225 x 5 (3 sets) Deadlifts 315 x 5 (3 sets) Good Mornings 205 x 8 (3 sets) Seated Leg Curl 95 x 12 (2 sets) Seated Calf Raises 90 x 12 135 x 10 (3 sets) 135 x 9 (3 sets) Hammer Strength Ab Crunch 70 x 10 (2 sets) 75 x 8 (2 sets)

11-16-2009, 11:15 AM	#4467
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Sat, Nov 14 – Back, Triceps Pull-ups BW+50 x 3 BW+40 x 4 BW+30 x 4 BW+20 x 4 BW+10 x 6 BW+10 x 5 Floor Press 135 x 8 205 x 6 225 x 5 225 x 4 (4 sets) 1 Arm DB Row 120 x 10/10 120 x 9/9 120 x 8/8 Skullcrushers 65 x 10 75 x 8 75 x 7 75 x 5 Hammer Strength High Rows 180 x 10 230 x 7 (2 sets) 230 x 6 Rear Delt Raises 35 x 7 (2 sets) 35 x 6 Dips BW+25 x 6 BW+25 x 4

11-16-2009, 11:19 AM	#4468
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Sun, Nov 15 – Quads, Traps Squats 135 x 12 225 x 12 315 x 2 (2 sets) 315 x 1 295 x 5 295 x 3 275 x 7 Front Squats 185 x 2 165 x 4 155 x 5 Shrugs 135 x 12 225 x 12 365 x 10 365 x 8

11-16-2009, 11:25 AM	#4469
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Mon, Nov 16 – Chest, Delts, Biceps BB Bench Press 135 x 12 185 x 8 225 x 6 255 x 2 245 x 3 235 x 4 235 x 4 235 x 3 Hammer Strength Incline Press 160 x 7 (2 sets) 160 x 6 (2 sets) EZ Bar Curls 50 x 10 70 x 8 100 x 5 90 x 6 90 x 5 Hammer Strength Decline Press 230 x 9 230 x 8 (2 sets) Hammer Strength Military Press 90 x 9 90 x 8 90 x 5 EZ Preacher Curls 65 x 9 65 x 8 65 x 7

11-16-2009, 01:26 PM	#4470
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Impressive work, as always. "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode