-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
Jersey's "Me Too" Journal
- Thread starter JerseyDevil
- Start date
Yeah , well you know I'm looking forward to you getting back in the gym too. Your journal was always an inspirationPreMier said:Yea, watchout.. only took me 3mins. I got my eye on you g-dub lol
JD, you are correct
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
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
JerseyDevil said:
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
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."
"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."
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.
No experimental benching I see! I may have messed up my arm again too. I'll know in a few w/o's LOL.
Nope, no benching 
. Damn, I hope your arm is ok man. This is one of the most frustrating injuries I've ever had.
. Damn, I hope your arm is ok man. This is one of the most frustrating injuries I've ever had.
JerseyDevil said:
Thanks for the info!!
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.
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.
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
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
Damn JD,
why you being so mean to your legs ? Way to go
why you being so mean to your legs ? Way to go
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.JerseyDevil 9/13 said: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...
Congrats on the job!
Nice wo BTW!! You are squating machine now
Nice wo BTW!! You are squating machine now
Thanks man. I think my legs like itgwcaton said:Damn JD,
why you being so mean to your legs ? Way to go
.
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.P-funk said:great squat....I wish I could squat. I may never get over 400 again, with my usualy depth, now.
Thanks YM. I'm amazed at the guys squatting 600-700. Shiat, 340 felt plenty heavy to meyellowmoomba said:Congrats on the job!
Nice wo BTW!! You are squating machine now
.
JerseyDevil said:Thanks YM. I'm amazed at the guys squatting 600-700. Shiat, 340 felt plenty heavy to me
Well ... 340 IS heavy
!!
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.
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.gwcaton said: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.
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...
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?
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.rock4832 said:
Of course that doesn't do shit for me
.
holy moly, us older fella's are taking a beating latelyJerseyDevil said: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
heal up bro!!
Yeah Tank... I feel beat . All of us will make it back though!
. All of us will make it back though!
Last edited:
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.
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
.
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
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
WoW JD !! Nice PR !!!!!
LOL @ dropping the one exercise the doc recommends
LOL @ dropping the one exercise the doc recommends
