Strongman + Powerlifting + Weightlifting = Squaggleboggin

[fufu]

Those look leet! I want to try them.

 

[CowPimp]

CP

Does life get any better than that combination?

Yeah, you start your workout with sex, then you finish your workout with sex. I also call that a Turkish getup... er what?

 

[Squaggleboggin]

So I've been really busy this month with my AP chem test, exams nearing and my SAT and ACT coming up in the next couple weeks as well. But this doesn't mean I haven't been lifting - I just haven't been posting. My strength isn't quite up to par with what it used to be, which I'm not very happy about that. I realize that my all-time low BW has probably been the most important factor in this, but I'm still not satisfied unless I keep getting stronger, no matter what I weigh. So I decided a couple days ago to go back to the basics for now so I can get it sorted out. I probably won't spend too long with just the bare minimum of exercises; I'll keep adding the ones I know are also important until I'm satisfied again. Today's workout looked something like this:

Turkish Get Ups 1x3 (55); Farmers Walks 1xFailure (150); DB Deads 3x1 (150)

Turkish get ups were fantastic. I love that exercise to death. When I move, that'll be the one thing I go into the garage (or even outside I suppose) to do due to the overhead clearance needed.

Originally I was just trying to see if I could even lift the 150s off the ground. I could, so I started walking with them until I realized that my hands were going to hate me if I went on much longer. So I put them down and will continue with this weight and keep going until I can get a reasonable distance with those little monsters. I had to put a DB 25, a BB 45 and a DB 5 on each side of each DB to fit enough weight without it falling off. Pretty damn cool though.

And then I lifted the DBs a few more times for the DB deads just for the hell of it. I've been wanting to try DB deads as they are quite a bit more challenging than the usual kind, but never really got around to it. I really liked them and may make them a staple in my routine.

Prior to working out, I did a few minutes of light jogging and afterwards did some cooldown stretching. It felt good to get an additional warm up (althought I believe the get ups give a great warm up for just about any lift) and I thank Sir CowPimp for writing up the thread on warming up to get me to actually do more of it.

BW: 185; Rating: 5/5

 

[CowPimp]

Good to see a post in here one in a while, hehe. Nice getups by the way. Those are no joke. The people I train that I tell to do these have serious trouble with a 7.5 or a 10; it's crazy.

 

[Seanp156]

Good to see a post in here one in a while, hehe. Nice getups by the way. Those are no joke. The people I train that I tell to do these have serious trouble with a 7.5 or a 10; it's crazy.

Never done one

 

[CowPimp]

Never done one

Give them a try sometime. They are Hella hard, and fun to do!

 

[Squaggleboggin]

Good to see a post in here one in a while, hehe. Nice getups by the way. Those are no joke. The people I train that I tell to do these have serious trouble with a 7.5 or a 10; it's crazy.

It definitely is crazy. But I use the barbell, heh. Maybe I really am insane. Oh well, that's how I like it. My brother couldn't even get into a sitting position with 55. It's not hard to see why though - it definitely requires a lot of hand and wrist stabilization on top of everything else. I'm curious as to what you can do with these since you introduced me to them in the first place. I also wonder if there's a world record for this exercise. It's probably something disgusting like 315 or something, haha.

Seanp156

You should seriously try one. This breaks down how to do it pretty well: [FONT=Verdana,Arial,Helvetica]http://artofstrength.flvhost.com/mos5.wmv

I don't do it exactly like that though (and obviously you just go through the entire movement in one fluid motion). Also, I switch the hand in which the weight rests while I'm standing, then lay back down and stand up with it in the opposite hand, then switch while overhead again, etc. I also do an overhead squat with the weight rather than going up onto my knees. It's obviously important to find the way that's most comfortable for you, but these are just some ideas to keep in mind if you'd like to try them.
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[CowPimp]

It definitely is crazy. But I use the barbell, heh. Maybe I really am insane. Oh well, that's how I like it. My brother couldn't even get into a sitting position with 55. It's not hard to see why though - it definitely requires a lot of hand and wrist stabilization on top of everything else. I'm curious as to what you can do with these since you introduced me to them in the first place. I also wonder if there's a world record for this exercise. It's probably something disgusting like 315 or something, haha.

I have never really maxed out with it or anything. When I was doing HIT a while ago, and I was significantly weaker than I am now, I was hitting about 40 pounds for 15 repetitions. This was with a dumbbell though.

Seanp156

You should seriously try one. This breaks down how to do it pretty well: [FONT=Verdana,Arial,Helvetica]http://artofstrength.flvhost.com/mos5.wmv

I don't do it exactly like that though (and obviously you just go through the entire movement in one fluid motion). Also, I switch the hand in which the weight rests while I'm standing, then lay back down and stand up with it in the opposite hand, then switch while overhead again, etc. I also do an overhead squat with the weight rather than going up onto my knees. It's obviously important to find the way that's most comfortable for you, but these are just some ideas to keep in mind if you'd like to try them.
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Interesting way of doing those. I have never seen them done like that. I might have to try that. Basically, from what I understand, as long as you lay back and get up and the weight stays overhead, you're doing a Turkish getup.

 

[Squaggleboggin]

I have never really maxed out with it or anything. When I was doing HIT a while ago, and I was significantly weaker than I am now, I was hitting about 40 pounds for 15 repetitions. This was with a dumbbell though.

Heh, I can't imagine someone really maxing out with those either. That'd be a sight to see.

Interesting way of doing those. I have never seen them done like that. I might have to try that. Basically, from what I understand, as long as you lay back and get up and the weight stays overhead, you're doing a Turkish getup.

That's pretty much what my mindset was on those too. Ah, well.

Today's Workout:

Warm up jog (~3 minutes); Dynamic flexibility; Deadlifts 1x135, 225, 315, 410 (F); Yates Rows 1x6 (95), 1x4 (135), 1x3 (185), 1x3 (225); Dynamic flexibility; Static stretching

Again, it felt good doing some extra warm ups. I've decided that, for now, I'll stick to doing my insane back squats (5s pause at bottom w/resistance before eccentric) until I can move at least 315. Then I'll go for front squats if I want to, but no sooner (I need a good level of base strength before going back to those I think).

Hopefully this will work (the new routine of doing a couple microcycles of a crapload of back work) in strengthening my back like crazy to get my deadlift going. Deadlifts weren't bad. My form was fine except for the last rep, during which I expected some rounding. I tried a couple times after the failure for purely isometric purposes because I knew I wouldn't get it. I'm going to lower the weight quite a bit and do some good doubles I think. I need to find a way to get more strength in the bottom of the lift. I hate feeling like I'm so much weaker than I used to be (deadlift PR is 425 @ 204). I know I'm relatively stronger, but I want my absolute strength to surpass my previous best, and the deadlift is my best guage of that. The rows were great and I'll definitely be keeping them in my routine for a while to come.

BW: 184; rating 5/5

 

[mike456]

squaggleboggin do you have a video on how to do "yates rows"?
thnx

 

[Seanp156]

squaggleboggin do you have a video on how to do "yates rows"?
thnx

They're pretty much bent BB rows, but you're more upright than bent. Also, some people use a little more "body english" in the movement itself.

 

[Squaggleboggin]

Also, a supinated grip is used.

http://www.stumptuous.com/cms/displayarticle.php?aid=121

Middle of the page or so. And I'd recommend doing them strictly - don't rock at all; get a feel for the movement and let your muscles do the work. Otherwise, there's no point to the lift, really.

 

[CowPimp]

Also, a supinated grip is used.

http://www.stumptuous.com/cms/displayarticle.php?aid=121

Middle of the page or so. And I'd recommend doing them strictly - don't rock at all; get a feel for the movement and let your muscles do the work. Otherwise, there's no point to the lift, really.

Damn, she's WAY upright. I like to go to more like a 45 degree angle, though I bet I could move quite a bit more weight like that.

By the way, have you tried platform deadlifts? Platform deadlifts are good for getting some strength out of the hole. I also recommend some speed work. I pounded the shit out of my speed work to hit my latest deadlift PR, which was 430 at a little under 195.

 

[Squaggleboggin]

Damn, she's WAY upright. I like to go to more like a 45 degree angle, though I bet I could move quite a bit more weight like that.

By the way, have you tried platform deadlifts? Platform deadlifts are good for getting some strength out of the hole. I also recommend some speed work. I pounded the shit out of my speed work to hit my latest deadlift PR, which was 430 at a little under 195.

I just keep lifting the bar from the floor until it touches my knees. I lift from there until it touches my body and that's my ROM.

I was thinking about platform deads, but I need a decent platform (2x4s don't seem like a great idea to me). Of course, I can keep working on doing them with different strength rep schemes in the meantime, but until I make a decent platform I don't want to risk it with a crappy one. How much deeper did you go with one and how much did you lower the weight? Just curious. Congrats on the PR as well - I must've missed it in your journal.

 

[CowPimp]

I just keep lifting the bar from the floor until it touches my knees. I lift from there until it touches my body and that's my ROM.

I was thinking about platform deads, but I need a decent platform (2x4s don't seem like a great idea to me). Of course, I can keep working on doing them with different strength rep schemes in the meantime, but until I make a decent platform I don't want to risk it with a crappy one. How much deeper did you go with one and how much did you lower the weight? Just curious. Congrats on the PR as well - I must've missed it in your journal.

You could always just use a bunch of 25 plates instead of 45s. A few inches difference is all your really need to see results. You could also stand on top of a pair of plates.

 

[Squaggleboggin]

You could always just use a bunch of 25 plates instead of 45s. A few inches difference is all your really need to see results. You could also stand on top of a pair of plates.

I would have done the 25s a while ago, but I only have two (lifting at home if you recall), so the challenge would be very limited. Hopefully these new squats I'm doing will help. I changed it up a little to add more of a challenge, just because I can.

Today's Workout:

Back Squats 1x45, 135, 185, 225, 255 (F); SLDLs 1x135, 205, 255, 295, 335; Stretches

I had a friend over and we basically just messed around for a couple hours, so I figured I didn't need to get any additional warming up in before lifting (we were running around and basically acting like little kids; it was great fun).

This is my definition of a back squat: Place the bar low on the traps; unrack the bar; get your feet as comfortable as possible; descend until you no longer can; hold for a count of 1 second one, 2 second two, 3 second three; do not rest the bar on anything but your body; ascend; rack the bar. In other words, I'm expecting this to help my deadlift mucho, and when I expect results, I get them damn it. The miss was just barely, and it was near the middle of the lift - about where my deadlift sticks as well (which is right near the beginning).

SLDLs were good as usual. Form still perfect (from what I can tell while doing the exercise - I do concentrate on it awfully hard) and weights still going up. I love this exercise.

Well this concludes my crazy week of a crapload of back volume. Next microcycle I'll be adding my DB benches, chins and pulls back into the mix. After that, I should be all set as far as which exercises I'm doing, and I expect my deadlift to continue to increase, or the weights will feel my wrath. Heh, heh, heh...

 

[BigDyl]

How come you're only doing 1 rep per set?

 

[Squaggleboggin]

How come you're only doing 1 rep per set?

Singles training, my friend. It's been working wonderfully for me so far, so I plan on keeping it until it stops working. I'm sure I'll end up going back to it at some point after that as well because I find it highly enjoyable. I also figured that it's a good time for me to do it while I'm young and while I'm hopefully more difficult to injure, haha.

 

[Squaggleboggin]

Today's Workout:

Dynamic Warm Up; Turkish Get Ups 1x3 (60); DB Benches 1x20, 35, 55, 75 (F); Farmers Walks 1xF (120); Static Stretches; HIIT

So I started with some dynamic junk to warm myself up a little, then jumped into turkish get ups. They seemed so much harder than last time with only an additional five pounds. Then DB benches were next. I failed on 75, but I could tell I was weak today for some reason (perhaps not enough sleep), so I wasn't surprised. I did farmers walks with 120s. I was expecting to get much farther than I actually did but, again, I was feeling oddly weak today. So then I did some static stretches and took a shower and had a nice little steak. Mmm. A while after that, I did some HIIT with Fat Dog. Fat Dog, by the way, is my black lab - she's the coolest dog in the world. So I went up and down the street walking, jogging and running as I saw fit. It was pretty fun - I need to do it more often now that summer is here. That's pretty much it.

 

[Seanp156]

Hey Squags, any update on the PL comp in Springfield in October? I just went and checked out the site again and the entry form still looks like Arizona, and lists 3/??/05 as a late fee deadline.

 

[Seanp156]

*bump* You ever check your own journal squaggle?

 

[Squaggleboggin]

Heh, sorry about that. I've actually been pretty busy the past few days. I haven't had any updates lately, but if I don't hear from WantItBad in the next couple days, I'll give him a call and bug the crap out of him until I get some info.

 

[Seanp156]

Heh, sorry about that. I've actually been pretty busy the past few days. I haven't had any updates lately, but if I don't hear from WantItBad in the next couple days, I'll give him a call and bug the crap out of him until I get some info.

Hehe, no problem. Sounds good.

 

[Squaggleboggin]

Today's Workout:

Dynamic Warm Up: Walk, Butt Kicks, High Kicks, Light Stretching

Deadlifts: 2x135, 225, 315, 375

Yates Rows: 2x95, 135, 185, 235

Pull Ups: 1x0, 10, 20

Static Stretches

Rating: 5/5; BW: 185

This was an excellent workout. I cut the grass today, which I suppose helped me warm up in a way (I always have truly outstanding squat workouts after really long days for some reason. Maybe I should just do a bunch of stuff all day every day so my lifting is kick ass all the time. Hmm...). So I started off with the usual dynamic warm up and started with my new doubles training for deadlifting. I'm basically going to see if I can keep increasing my double weight to increase my 1RM. It should work; it worked beautifully last time and I'm confident it will this time as well. The 375 went up twice, but each time with a little rounding at the top of my back. If I'm not satisfied with my form next time, I'll switch it to triples and decrease the weight again, then go back to doubles at 375 again and keep moving up; I doubt I'll have to do this though (or at least I'm hoping I won't have to). Yates rows were great and I'll be moving up in weight next time. Same with pull ups.

I've still been unable to help but think that my strength has decreased. I got 425 in the deadlift, but it was at a BW of 204 and with gloves and definite rounding of the back. I'm thinking I really could have had about 405 or so without gloves and with better form. So I probably really haven't lost strength. I think it's all in my head, and I went in today with the mentality that I was going to tear that bar apart. And I did. Yay for Squaggleboggin!

 

[Squaggleboggin]

Today's Workout:

Dynamic Warm Up: Same as always

Squats: 1x45, 135, 185, 225, 255 (PR)

DB Benches: 1x20, 35, 55, 75 (F)

RDLs: 1x135, 205, 255, 295, 340 (PR)

Static Stretches

Rating: 5/5; BW: 185

This was both good and bad. I hit a new PR for the supported bottom pause ATG back squat, which was good. However, my ITB bands seemed very tight, and the rest of my workout was thrown off somewhat. My DB benching wasn't up to par and I struggled way too much with the 75s. I did get a new PR for RDLs, but my form wasn't perfect like it usually is, so I'm not moving up in weight until it is (which is what I always do when that happens, but it shouldn't happen to me with RDLs).

I may just move up to 80s with the DB bench for kicks to see if it's a mental sticking point, but I really don't think it is. I feel like I just got crappy sleep and food today and that's mostly what caused the partially unproductive workout. I think it has something to do with those damn ITBs, but I'll see next time. I will own.

 

[fufu]

Noice workout. How long are you gonna keep with the singles?

 

[Squaggleboggin]

Noice workout. How long are you gonna keep with the singles?

Why thank you, sir.

I'm not really sure. I'll probably stay with them on most exercises and then adjust if I get to a sticking point. I've been going to doubles with my deadlifts lately, and I'll do it for anything else if necessary. But if it keeps working, I'll stay with it. No reason to change it, really. It's quite nice having such short and effective workouts. I can't wait to do some more car pulling and HIIT soon. Hopefully I can do one or the other tomorrow.

 

[fufu]

Why thank you, sir.

I'm not really sure. I'll probably stay with them on most exercises and then adjust if I get to a sticking point. I've been going to doubles with my deadlifts lately, and I'll do it for anything else if necessary. But if it keeps working, I'll stay with it. No reason to change it, really. It's quite nice having such short and effective workouts. I can't wait to do some more car pulling and HIIT soon. Hopefully I can do one or the other tomorrow.

yeah, by all means, if it is still working keep with it. Car pulling sounds fun, def. bad ass stuff!

 

[Squaggleboggin]

yeah, by all means, if it is still working keep with it. Car pulling sounds fun, def. bad ass stuff!

Hell yeah it is!

Today's Workout:

Car Pulling: backwards with both hands, pushing with arms extended fully, pushing with arms at an angle, pushing and pressing with arms, one-arm rows, sitting and pulling with back, sitting and pulling hand over hand, pushing backwards.

I did this one with my brother and his friend. I was totally fried afterwards for about 15 minutes, and that rarely happens to me. Each thing we did was for about 100 feet on an incline with a Honda Civic. Sad to think that people do the same with trucks and trains. This was incredibly kick ass.

5/5 rating without a doubt and my BW is about 187.

 

[fufu]

I really want to try this, how do you rig it up?