Sarge's Conditioning Ventures Summer 2008 [Archive]

Sarge

02-10-2008, 04:05 PM

:dunno:

ok um, guess i should do some stats...

**updated 4.27.08**

24 years of age
6 feet of height
225 lbs right now with 4 abs showing

PR's for gauge of weights used:
635lb Rack Pull (recent)
500 lb Conventional DL and Trap Bar DL (recent)
410 lb ATF Squat (recent)
235 lb Clean(recent)
240 lb Push Press (recent)
230 lb CGBP x2 (old)
265 lb Pendlay Row (recent)
315 lb Bench Lock out (recent)
105's DB Bench for a few (old)

gear in gym back for use:
Belt
Straps
Chalk (banned at most gyms I lift at)
Briefs that I haven't used in awhile (I need to remember I have them) Thanks to Sean

On to today's lifting... after a few days of very nice eating and relaxing (3 days off)

2.10.2008
Sunday

This was just for fun type of 'workout' ... we haven't gotten to the gym on our normal schedule for 3 days so it was a full body slaughterfest :)

6:45-8:00pm

60 minutes of circuits

warm up - Bike 5 minutes

DB Bench
45's x15, 75's x12, 90's x8

DB Military
40's x15, 50's x10

BTN Lat Pull Down
120x15, 150x10

ATF Back Squat
barx12, 135x10, 185x8 (was effin EXHAUSTED... at 5 reps it felt like HIIT Cardio!)

BB Row
135x2x12

Decline Crunches
+20x10, +30x8

Delt Front Raises
30's x8

Shrugs
85's x20

Seated Bent Over DB Pulls
40's x15, 50's x10

Hammer Curls
30's, 40's

Facepulls 140x15

Rope Tris 100x20

02-10-2008, 04:28 PM

It looks exhausting, I like the name of your log LOL, it reminds me of what BigD says LOL

claire

02-11-2008, 02:11 AM

I'm in! Love the name. Too many guys in the gym spend all their time on their arms. The good news is I don't have to fight them for the squat rack:)

Mrs Croft

02-11-2008, 02:33 AM

oh this is good..getting in on the ground floor of all the logs :jumpjoy:

Didn't know you were only 24yrs old :eek3: your a mere babe in arms :lol:

Sarge

02-11-2008, 06:47 AM

It looks exhausting, I like the name of your log LOL, it reminds me of what BigD says LOL
Yeah it was, I enjoy those workouts it's really fun! Non-stop action :D

I'm in! Love the name. Too many guys in the gym spend all their time on their arms. The good news is I don't have to fight them for the squat rack:)
haha, thanks. Yes, I agree.

oh this is good..getting in on the ground floor of all the logs :jumpjoy:
Didn't know you were only 24yrs old :eek3: your a mere babe in arms :lol:
:angel:

Sarge

02-11-2008, 06:54 AM

Mini Log Note(s):

3,500-4,000 calories a day currently
4-6 weeks of this
3-4 (MAX) training days - heavy

After this 'cycle' it's time to get ready to maintain a lean physique for spring/summer.
Which will involve my full body fun workouts 3x week with a few heavy days in there and some heavy pulling once a month or so, ect.

Sarge

02-11-2008, 07:34 AM

kook

02-11-2008, 08:01 AM

I'm in as well, that last workout looked pretty tough, nice work Sarge.

jpt

02-11-2008, 08:45 AM

holy crap... was doing some searching and found this:

from August 2006

Squat: 230x5
Bench: 200x4
Row: 185x1
Dead: 405x1
Push Press: 130x4

WTF is wrong with my bench!!! LMAO it's the only thing that hasn't really gone up a good amount.

your still using cg on bench right?? i dunno man...maybe switch training styles for 4-6 weeks....12-15 reps and then go back to heavy training. that always worked for me when i got stuck...

Sarge

02-11-2008, 08:51 AM

jpt

02-11-2008, 08:56 AM

Thanks, Kook... I was huffin' wind.

JP, I just started doing lockouts for the first time... that is what i was missing i think. I've rotated rep schemes and all that before. I did 295lb lock out and it felt awesome and knowing I can lock that out will help me mentally overcome that too.

How's the diet and training going bro? You need a log :)

good i hope that was the missing link! locking out will aslo strengthen your triceps as well so that will help!

training and diet are good not great, but getting there. i'll be down at my place in ft. lauderdale 2nd week of april...i just wanna look good naked at this point lol!!

been thinking about a log....hmmmmm..

Sarge

02-11-2008, 09:02 AM

jpt

02-11-2008, 09:05 AM

at Commercial and A1A there is the effin' BEST New England clam chowder, ever.

I was born and raised all around chowdah, tasted many different dishes and this was the BEST. Pebbles agrees and she's a Chef, pretty much. Eat some for me, I miss it down there.

Start a log ya bastard! :p

hahaha....you talking about shooters?? hmmm...is that oakland and a1a?? i forget...

i think i know what place your talking about....it's on the beach side..on the corner right? been there....

Sarge

02-11-2008, 09:10 AM

yeah the Boston bar :)

There's 2 and they're almost connected... they have outdoor parties on certain days, I don't remember now... maybe Friday's?

Cynical Simian

02-11-2008, 10:00 AM

Well, since by necessity you've started a new log, I guess I have no excuse not to follow along. So, uh, I'll be following along.

IliekFude

02-11-2008, 10:45 AM

FUCKIN LACE EM UP N GIVE SOME1 A DIRTNAP

Hidngod

02-11-2008, 05:45 PM

:jumpjoy: Now this place is starting to look like home again, with all the logs.

Nick

02-12-2008, 09:20 AM

Damn bro nice log and nice beard. Looks like u're just about 100% back from the layoff!

IN!!

Sarge

02-12-2008, 10:27 AM

Well, since by necessity you've started a new log, I guess I have no excuse not to follow along. So, uh, I'll be following along.
Thank you kind sir, glad to have you aboard :) Good to see you around!

FUCKIN LACE EM UP N GIVE SOME1 A DIRTNAP
GET OUT THE BODY BAGGGGGGGGS!

:jumpjoy: Now this place is starting to look like home again, with all the logs.
Home, comfy...home...

Damn bro nice log and nice beard. Looks like u're just about 100% back from the layoff!

IN!!
Thanks bro, it's all the rage from 1850.

Hell yah, I'm ready for PR's :evil:

-------------------------------------------------

http://www.afboard.com/forum/member-pictures/263-sarge-let-himself-go-rut-row-past-present-pics.html

BiggT

02-12-2008, 12:11 PM

I'm in

Dragon Wolf

02-12-2008, 01:42 PM

I'm in, love new logs.

Sarge

02-12-2008, 03:26 PM

Thanks guys :)

2.12.2008
Tuesday

Weigh in: 217 lbs

pre workout nutrition: Dextrose & Whey mix with AF Glutamine, 3 PureCEE, Beta, Taurine

post workout nutrition: slice of cake, I was just drained, tired and not hungry... had to get something in.

5pm

5 minute warm up

GM's
barx10
135x5
185x5
225x3
275x1
315x1 *belt - gad damn it was harder than it used to be

Darth Lifts
135x8
225x5
275x5
315x3
365x1 *straps added
405x1 *belt added
455x1

*I'll take 2 or 3 weeks off from this and get near 500 without doing GM's first.

Decline Crunches
BWx10
+30x2x8

Lumberjack5.0

02-12-2008, 03:36 PM

In. What's a Darth lift? Some sort of rack pull variant?

Sarge

02-12-2008, 03:47 PM

Death Lift, Dead Lift... just a new name for an old lift.

Conventional pulls off the floor, low buttocks.

Lumberjack5.0

02-12-2008, 03:53 PM

Oh. I used to eat paint chips while hanging out under power lines. Sometimes it takes me a minute to get it if it ain't spelled out nice and s-l-o-w.

Sarge

02-13-2008, 09:48 AM

Mmm, the yellow one's were my favorite.

Log Notable:

Off to D.C. tonight with Pebbles, we won't be back until Saturday. Haven't found a place to lift at yet that is LESS than 20 bucks... I am not paying 20/person to workout, fuck that.

Worst scenario: Training Saturday night.

I feel fluffy, need to plan EXACTLY how i'm going to train these next 4-6 weeks and get some good work load in.

Hidngod

02-13-2008, 04:41 PM

02-13-2008, 04:46 PM

IliekFude

02-15-2008, 11:29 AM

Pebbles

02-18-2008, 06:40 AM

Nice work babe

Big Sky Guy

02-18-2008, 08:06 AM

GM's with 315- Nice!

Tweak

02-18-2008, 08:33 AM

315-- holy crap! Nice work! :)

Sarge

02-18-2008, 10:56 AM

Try that big whitish house. I hear there's a lot of, um, stuff to be shovelled there.
I did see some large piles of 'stuff'

Have a great trip!
Thanks, it was fantastic!

strong work sarge
Thanks bro

Nice work babe
Thanks sweetie :heart:

GM's with 315- Nice!
Thanks Big Sky!

315-- holy crap! Nice work! :)
Thank you, Tweak :)

---------------------

Log Note:

Trained today

2.18.2008
Monday

worked up to 225x1 on BTN PP's (had a failed rep first try, that was a first)

75's for 6 Seated DB OHP

and worked up to a 245x3 on G.P. Rows (PR!)

some fluff stuff in there too.

I'm out of town doing some consulting work for a few days i'll be able to log more appropriately Wednesday :)

jpt

02-19-2008, 11:53 AM

nice btn's bro....

hope your trip went well

BiggT

02-19-2008, 01:02 PM

I know it was a week ago, but I just noticed ... NICE GM's ..

Nick

02-20-2008, 04:32 AM

Damn nice PPing and awww hells yeah congrats on the pendlay PR!

Hidngod

02-20-2008, 10:10 AM

worked up to 225x1 on BTN PP's (had a failed rep first try, that was a first)
It's weird how that works. I was doing OHPs the other night & loaded the bar wrong. I think I had an extra 7 1/2 lb plate on one side. Could not get it up. Checked, removed the plate & did 5 reps. Then I added 5 lbs back, evenly & did 4 reps. Only 2 1/2 lbs difference, but couldn't get that one rep.

Lumberjack5.0

02-20-2008, 12:05 PM

Damn nice PPing

Sorry, but that's funny to me :D

Sarge

02-21-2008, 04:16 AM

nice btn's bro....

hope your trip went well
Thanks JP... it was more than well, it was a great experience!

I know it was a week ago, but I just noticed ... NICE GM's ..
Thanks T, it's never to late to notice.

Damn nice PPing and awww hells yeah congrats on the pendlay PR!
Thanks borski!

It's weird how that works. I was doing OHPs the other night & loaded the bar wrong. I think I had an extra 7 1/2 lb plate on one side. Could not get it up. Checked, removed the plate & did 5 reps. Then I added 5 lbs back, evenly & did 4 reps. Only 2 1/2 lbs difference, but couldn't get that one rep.
It is weird. I'm not sure what happened, could have 'set up' wrong. I know I can do it but it only got half way up the first try.

Sorry, but that's funny to me :D
I chuckled a bit too :)

Sarge

02-21-2008, 04:27 AM

2.21.2008
Wednesday

Weigh in: 217 lbs ?

pre workout nutrition: some 500 calorie protein drink from a mini mart & 10 Red Blast

during workout nutrition:Gatorade, the fat bottle one

5 minute warm up

SLDL - off a 25lb plate (1 for each foot actually) for a make shift 'box'
barx5
135x8
185x3
225x3 *back pumps were ridiculously painful by here, took my time inbetween sets
275x3
315x1 *belt
365x1 *straps
405x1

405 Straight leg is deff a PR

Barbell Shrugs - wore my belt for everything it was beyond just 'pumped'
225x8
315x3
405x5 *straps
495x5
585x3 *this is about a 80lb PR, Said fuck it my back hurt so bad, I may as well finish this session with a 6 plate shrug

Yup, deffinatly a shrug PR... my traps hardly get sore, they're hurtin' now :)

Notes:
I felt achy and not 100% all day went to the gym just to get some work in because only training 3x a week, I had to go.

Leaving the gym... I wanted to lay down in the street and wait for the back pump to stop I musta looked like I had a baseball bat up my arse. I had not experience it that bad, ever.

Got home, not hungry, felt sick... extremely achy by then. had a protein shake a few hours later.

This morning felt a tad better, then got worse... and not ibprophen kicked in i feel a bit better. I have a bad fever though and am sweating.

Nick

02-21-2008, 04:48 AM

Nasty workout man. You put your body through hell. Really, really awesome SLDL and shrug PR!! Feel better bro.

jpt

02-21-2008, 11:30 AM

my spine would crack...literally crack shrugging 6 plates. back issues suck!!!!!

nice work brutha...

A L

02-21-2008, 11:32 AM

Are the shrugs dymanic (jump/power)? I am assuming they would have to be.

*Bunny*

02-21-2008, 11:36 AM

Are the shrugs dymanic (jump/power)? I am assuming they would have to be. Honestly AL, from what I know, I thought no, but you are correct and I am not understanding how much weight 6 plates is lol. Told you im OFF with the #'s today

:)

Yes they were dynamic, I confirmed. :)
Feel better Sarge. Nice workout. Pebbles get on the soup!!! :bear:

Sarge

02-21-2008, 11:56 AM

Nasty workout man. You put your body through hell. Really, really awesome SLDL and shrug PR!! Feel better bro.
Thanks bro. Yeah my body was pissed, lol

my spine would crack...literally crack shrugging 6 plates. back issues suck!!!!!

nice work brutha...
Thanks manski

Are the shrugs dymanic (jump/power)? I am assuming they would have to be.
Yeah, they have to be somewhat dynamic at the heavier weights. I'm not superman, yet :evil:

Honestly AL, from what I know, Im going to say No.

Feel better Sarge. Nice workout. Pebbles get on the soup!!! :bear:
Thanks Buns. lol, I found soup :)

A L

02-21-2008, 11:58 AM

Superman couldn't do BB Srugs controlled w/ 500+ bro.

Solid weight.

02-21-2008, 01:01 PM

feel better :heart:

IronSlade

02-21-2008, 04:04 PM

Yeah bro, those are some crazy heavy shrugs, that'll help bulk up the yolk! And the SLDL are looking pretty good too. Tough stuff there.

Hidngod

02-21-2008, 04:53 PM

So, are you sick or was it just your PWO fatigue. That's some powerful lifting there.

Iron Island

02-21-2008, 05:33 PM

Nice SLDL and shrug!

Sarge

02-22-2008, 05:47 AM

Superman couldn't do BB Srugs controlled w/ 500+ bro.
Solid weight.
I bet Proffesor X could, that'll have to be a new goal.

feel better :heart:
Thank you :rose: I'm working on the up swing now.

Yeah bro, those are some crazy heavy shrugs, that'll help bulk up the yolk! And the SLDL are looking pretty good too. Tough stuff there.
Thanks bro!

So, are you sick or was it just your PWO fatigue. That's some powerful lifting there.
I was working on getting sick (felt achy all over), then all the stress I put my body under I think skyrocketed me into full sick mode PWO.

Nice SLDL and shrug!
Thanks brother!

----------------------

Log Notes:

I took a 4 hour nap yesterday.

Feeling a lot better today. Body temp slightly increased still. I won't train and continue to rest up for a day or two.

Body weight in the gym this morning was 221 :coolugh:

02-25-2008, 07:12 PM

How are you feeling now?

Sarge

02-26-2008, 04:06 AM

Feeling better, but not 100% yet.

out of town again and lifted at my old gym last night. had to do something it's been 4 days.

squatted up to 225x8 or 10
DB Benched up to 100's for 4

that's the only stuff worth noting. did some other things in there too. I was so winded and exhausted lifting, must be the Chinese food lingering from sunday still upping my blood pressure.

Thanks CK :)

Hidngod

02-26-2008, 05:10 AM

*Bunny*

02-26-2008, 05:35 AM

get well soooooooooooooooooooooooon :rose:

where's pebbles?

Sarge

02-26-2008, 05:43 AM

It's funny, when I squat with 200 lbs, that's not bad, but when I think of trying to heft some 100lb D.B.s, I shudder.
I hear ya. The 100's are very heavy for me, I slam back onto the bench with them lol.

get well soooooooooooooooooooooooon :rose:

where's pebbles?
Thanks, Bunski.

She's at work :drool:

*Bunny*

02-26-2008, 06:05 AM

I hear ya. The 100's are very heavy for me, I slam back onto the bench with them lol.

Thanks, Bunski.

She's at work :drool:
lol... always droolin'...

we miss her loggin' busy huh...

Mrs Croft

02-26-2008, 02:39 PM

ok now last I remember both you and pebbles were about to post some pics :dunno:..

I am still waaiiitttiinnngggg :hyper:

Sarge

02-26-2008, 02:42 PM

i posted in the member section and she posted in her log B.C. (before Crash).

:p :p :p

I'll have pics in a few weeks, i'm getting over my sickness or whatever the phunk it was.

Mrs Croft

02-26-2008, 02:45 PM

i posted in the member section and she posted in her log B.C. (before Crash).

:p :p :p

I'll have pics in a few weeks, i'm getting over my sickness or whatever the phunk it was.

oh yes of course..I remember now :grin: hope you feel better soon :flowers:

Hidngod

02-26-2008, 03:08 PM

A reprieve from the Aussie. Better write that down. Doesn't happen often.
:angel:

Nick

02-27-2008, 04:20 AM

Sarge bro...

I hope you're feeling better bro.... the gym is calling.

Sarge

02-27-2008, 01:44 PM

Sarge bro...
I hope you're feeling better bro.... the gym is calling.
thanks homeslizice... it was, but we were late, and I felt weak in there...

2.27.2008
Wednesday

Weigh in: 218lbs

pre workout nutrition: ANPB and gatorade hour + before

during workout nutrition:No time to make a shake

post workout nutrition:A lot of Ground Beef and W.W. Pasta

30 minutes to train... :ohnoes:

6 minute warm up

Front Skwat
135x8
185x8

BTN Push Press
135x8
170x5
185x4

Deads - whoops forgot I did them, left my notebook in the truck
225x5
275x3

Standing DB OHP
30's x10
40's x8
50's x6

DB Shrug
90's x10

DB Row
75x10

Dips
BWx10

Close Grip Pull Down
130x8
150x8

Notes:
Felt weeeeeeeeeak. Partly because my food hasn't been up to par and still felt achy from being sick or whatever the hell is going on.

zsteph

02-27-2008, 01:51 PM

Mrs Croft

02-27-2008, 01:52 PM

you still got in there and thats the main thing :wiggle: don't be so hard on yourself and remember to let your body recover at it's own rate ok :kiss:

Sarge

02-28-2008, 07:48 AM

glad you are back in the gym. Don't worry, you know your strength and energy will return quickly once your eating and stuff again. Being sick always sucks!
How did the BTN Push Presses treat ya with the aches? They seem like they would be the worst after that.
Thanks man.

They were very hard. The Deads felt brutal. Though the whole workout was lightening fast to get everything done in about 25-30 minutes... they were waiting for me and Pebbles to leave.

you still got in there and thats the main thing :wiggle: don't be so hard on yourself and remember to let your body recover at it's own rate ok :kiss:
Thank you :) :rose:

*Bunny*

02-28-2008, 08:45 AM

Notes:
Felt weeeeeeeeeak. Partly because my food hasn't been up to par and still felt achy from being sick or whatever the hell is going on.

you are preggers arent you!?! PEBBBBBBBBBBBBBBLLLLLLLLLEEEEESSSSSSSSSSSSSSSSSSS

kook

02-28-2008, 02:04 PM

Sarge, thats a good amount of heavy work in one session, no need to feel weak.
Time to start pulling trucks and carrying heavy things!:)

Que_66

02-28-2008, 03:45 PM

Hey big guy I hope you feel better soon.

When you do you gotta post pics................

Purple

Sparkly

Man-Panties! :evil[1]:

Nick

02-29-2008, 05:58 AM

How about you guys compromise on some purple velour?

http://www.dancemania.biz/images/P/cheap-gymnastics-shorts-in-smooth-velour-exp.jpg

Nice lifting bro a whole lot of heavy, real deal volume.

JEAH

02-29-2008, 06:09 AM

Nice work man!that is a good amount of volume. From what I see we are at about the exact same strength and bodyweight. And your sick?? I have a crazy cold right now. Was one of us cloned?!?!? haha

Sarge

02-29-2008, 07:22 AM

you are preggers arent you!?! PEBBBBBBBBBBBBBBLLLLLLLLLEEEEESSSSSSSSSSSSSSSSSSS
:nono:

Sarge, thats a good amount of heavy work in one session, no need to feel weak.
Time to start pulling trucks and carrying heavy things!:)
Thanks Kook!

Thanks for the reminder!!! Indeed, I need to do that asap :weightlifter:

Hey big guy I hope you feel better soon.
When you do you gotta post pics................

Purple
Sparkly
Man-Panties! :evil[1]:
Thanks.

None of that, missy.

How about you guys compromise on some purple velour?
Nice lifting bro a whole lot of heavy, real deal volume.
You're fired.

Nice work man!that is a good amount of volume. From what I see we are at about the exact same strength and bodyweight. And your sick?? I have a crazy cold right now. Was one of us cloned?!?!? haha
Thanks man... lol, possibly.

Sarge

02-29-2008, 01:26 PM

2.29.2008
Friday

Weigh in: ? to light

pre workout nutrition: metrx bar gatorade an hour before I think

during workout nutrition:about 16oz 100% White grape juice, splash of 100% Grapefruit juice, 1 scoop of Protein, AF Glutamine, Beta, Taurine

post workout nutrition:A large pile of 5 eggs, beef, brown rice and cheese

4:45-5:30pm

6 minute warm up on bike

ATF Squat
Barx8
135x5
185x3
225x3
275x1
315x1
335x1
365x1 *added belt
385x1 - hit just below parallel and weenied out.. I'll drop it low next week, damn it
315x3 or 5
225x5+3 (paused, not racked weight)
135x10 or 12 ..... and almost passed out, good stuff.

385 be a PR, I had thought about 405 at about 335... come 365... Naaaa, not today!

DB Bench
55's for 15
75's for 10

and a quick cool down on tread, stretched and got the hell out to go eat...

Notes:
Back in action :green:

My written journal says it's been damn near a month since I hit a Squat single, so next week should be posting a 4 plater... do or die.

While squatting (it was the 385 i think) I noticed I pulled the bar so hard onto my back, when it was hard, that it kept me down, I realized this some how while mustering up energy to lift it... and released my death grip and it rocketed up. I will have to be aware of that.

IronSlade

02-29-2008, 05:50 PM

Cynical Simian

02-29-2008, 06:04 PM

Ok Sarge, thats a lot of squating building up to getting heavy, you may be wearing yourself out a bit. If you really plan to hit the 405, I would just jump up to it a lot quicker and not make it my 8th set.It looks fine to me. Sure, there are eight sets there, but they're all warm-ups with reasonable (read: not fatigue-inducing) numbers of reps for the particular weight. If he knows he's going for 405 next time he might skip the 335 set, but other than that it looks like a good progression for a max single.

Congrats on the PR, Sarge. Good call being patient on 405; you'll get it soon enough. As for pulling down on the bar, the big reason not to do that is that it can really irritate the elbows if done frequently.

zsteph

02-29-2008, 06:29 PM

nice PR sarge. 385 is a nice squat, just don't weenie out again and get your butt to the floor next time! :biggthumpup: 405 will be yours in no time.

In regards to that being too many sets for warming up, I would disagree. The only thing I might change is getting rid of the 335 set as it's not that much of a jump. But, sometimes it REALLY helps to feel out even the little things like that. So do it if you feel like it of course. Keep on working hard!

Nick

03-01-2008, 06:20 AM

A year ago or so you were staying away from squatting altogether because of core issues. You have rebounded in a huge way. Congrats on some heavy, heavy squatting! 405 is there for the taking when u're ready, no rush.

Hidngod

03-01-2008, 06:31 AM

A PR is a PR, man. You def earned it. As for myself, I prolly would have skipped these 2:
Barx8
135x5
185x3
225x3
275x1
315x1
335x1
365x1 *added belt
385x1
It's quite often a mental thing, too, though, so whatver progression works for you without wearing you out.
How much rest did you have between your singles?

Sarge

03-01-2008, 02:51 PM

Ok Sarge, thats a lot of squating building up to getting heavy, you may be wearing yourself out a bit. If you really plan to hit the 405, I would just jump up to it a lot quicker and not make it my 8th set.
I always try to be safer than sorry. I've trained alone for years, and the smaller jumps make me feel more comfortable.

It looks fine to me. Sure, there are eight sets there, but they're all warm-ups with reasonable (read: not fatigue-inducing) numbers of reps for the particular weight. If he knows he's going for 405 next time he might skip the 335 set, but other than that it looks like a good progression for a max single.

Congrats on the PR, Sarge. Good call being patient on 405; you'll get it soon enough. As for pulling down on the bar, the big reason not to do that is that it can really irritate the elbows if done frequently.
Exactly, thank you CS.

Ahh, good to know. That must be in Starting Strength ;)

(it's still on my list along with oly shoes)

nice PR sarge. 385 is a nice squat, just don't weenie out again and get your butt to the floor next time! :biggthumpup: 405 will be yours in no time.

In regards to that being too many sets for warming up, I would disagree. The only thing I might change is getting rid of the 335 set as it's not that much of a jump. But, sometimes it REALLY helps to feel out even the little things like that. So do it if you feel like it of course. Keep on working hard!
Thanks ZSteph!

A year ago or so you were staying away from squatting altogether because of core issues. You have rebounded in a huge way. Congrats on some heavy, heavy squatting! 405 is there for the taking when u're ready, no rush.
Damn that lordsis! I kicked its ass :evil[1]:

Thank you brother :)

A PR is a PR, man. You def earned it. As for myself, I prolly would have skipped these 2:
Barx8
135x5
185x3
225x3
275x1
315x1
335x1
365x1 *added belt
385x1
It's quite often a mental thing, too, though, so whatver progression works for you without wearing you out.
How much rest did you have between your singles?
Thanks bro!

As I progress I agree I have to consider my sets and weights more because i'm getting stronger I will be able to make higher jumps.

Rest was until I caught my breath, had a drink, walked around for a minute, then back in there. I wait as long as I need to, never really timed it...

Sometimes I approach the bar too soon and I realize I'm not ready yet... so I go back to pacing in front of the rack.

BiggT

03-01-2008, 03:21 PM

That is an anti-chicken legs day at the gym, Sarge. I don't think you blew your load in warm-ups, like CS said, none of that was fatigue-inducing, you may want to consider skipping the 365 set, but I don't think it hurt you though on a squat.

Pebbles

03-02-2008, 03:16 PM

Looking good to me!!! :heart: :heart: :heart:

Que_66

03-02-2008, 03:59 PM

http://www.andreascahling.com/products.cfm?parentcategoryid=1%7CMen%27s%20Clothi ng&productID=3&showDetail=1&categoryID=5|Men%27s%20Posing%20Swim%20Suits&vendoridtodisplay=0&filterFor=&collection=1%7CMen%27s%20Clothing (http://www.andreascahling.com/products.cfm?parentcategoryid=1%7CMen%27s%20Clothi ng&productID=3&showDetail=1&categoryID=5%7CMen%27s%20Posing%20Swim%20Suits&vendoridtodisplay=0&filterFor=&collection=1%7CMen%27s%20Clothing)

Pebbles

03-03-2008, 12:52 PM

Ok...I have made him retire the sparkle shorts ;) he is now wearing a cheetah print fig leaf....:lol::lol::lol::lol::lol:

Que_66

03-03-2008, 01:24 PM

Ok...I have made him retire the sparkle shorts ;) he is now wearing a cheetah print fig leaf....:lol::lol::lol::lol::lol:bwaaaahaaaaaa

JEAH

03-03-2008, 05:29 PM

Nice pr on the squat. Looks like you got a good amount of heavy work in as well, can't beat that.

03-03-2008, 06:01 PM

Back in action indeed! Awesome job sarge!

Sarge

03-04-2008, 04:43 AM

Ok...I have made him retire the sparkle shorts ;) he is now wearing a cheetah print fig leaf....:lol::lol::lol::lol::lol:
just call me, big sexy :cuddle:

bwaaaahaaaaaa
she's hilarious isn't she? :drool:

Nice pr on the squat. Looks like you got a good amount of heavy work in as well, can't beat that.
Thanks, Jeah... doin' what I can.

Back in action indeed! Awesome job sarge!
Thank you Momma C :D

Sarge

03-04-2008, 04:57 AM

3.3.2008
Monday

HF Gym out of town on work

Weigh in: 221 lbs

pre workout nutrition: 2 scoops whey in OJ and Water

during workout nutrition:nothing

post workout nutrition:chicken stir fry and a bunch of noodles then some chocolate cake

~4:45pm

6 minute warm up on tread

DB Bench
55's for 12
75's for 8
90's for 5
100's for 4
105's for 3 + 4 partial/lockouts

elbows hurt after that.

Hammer Strength Press
90x12
180x8
270x5
320x4

Machine Flys with long contractions and stretches
2 sets of 15

Hammer Curls
30's and 40's

Bi's and Tris on Cables

Should have done decline crunches, but i was sick of being in there. That gym was way too busy

Notes:
Gotta keep plowing in food, going for a big pull tomorrow (Wednesday) maybe.

My erectors still feel it a bit from the squat session so I may put it off until next week, not sure yet. Or maybe I'll just rack pull.

Sarge

03-05-2008, 04:14 PM

3.5.2008
Wednesday

Weigh in: not sure, but i've been eating a lot :)

pre workout nutrition: 3 oatmeal cookies, prime rib sub, 1/4 lb baked mac n cheese, and a IBC Cream Soda about 1 hour before

during workout nutrition:nothing

post workout nutrition:2 scoops whey in water. Out of FOOOOD, groceries tomorrow... will dig out some left over stuff for tonight

~7:00pm

10 minute warm up on tread

Rack Pull
135x5
225x5
315x5
405x5 *straps added over/over still
495x5 *belt added
585x1 PR!
605x1 PR! *over/under

DB Row
100x6

Lat pull down
3 sets

DB Military
45's x10
55's x10

DB Shrug
95's x10

Decline Crunches
bwx8
+30x2x8

Notes:
Wasn't even in the mood to pull, had to do it and it all came together. That's a huge PR... go FOOD! :dinner:

BiggT

03-05-2008, 04:34 PM

You're getting mighty strong, young man. Keep eating the chocolate cake, it is very anabolic.

zsteph

03-05-2008, 05:33 PM

grats on the PR today sarge. You're getting strong! Oatmeal cookies mmm

Nick

03-06-2008, 12:01 AM

Hells yeah that is some crazy rack pulling! They're gonna have to get you some 100 lb. plates pretty soon!

Sarge

03-06-2008, 03:49 AM

Thanks guys, I'll have to get Pebs to bring the video in for some PR's before I go all clean and start dieting and junk.

It was 60* yesterday! Which is awesome, but I was reminded that i'm softer than I like :dinner:

With that said, it's time for the rest (2) of those oatmeal cookies and a protein shake.

Cynical Simian

03-06-2008, 09:38 AM

I laughed when I saw the pre-WO meal...that's BiggT-esque (as is having 600+ lbs on the bar). Congrats on the PR.

Hidngod

03-06-2008, 10:05 AM

Wow, great PR, man. You must've been stoked when you naileded that.

Lumberjack5.0

03-06-2008, 10:12 AM

That's a serious pull. I like how the bar bends like cracy with 6 plates on it :)

Pebbles

03-06-2008, 05:07 PM

He had an audience!!!!!! :eek2: Awesome job hunny!!! :clap: :clap:

Sarge

03-07-2008, 04:28 AM

I laughed when I saw the pre-WO meal...that's BiggT-esque (as is having 600+ lbs on the bar). Congrats on the PR.
:pie::pie::pie::pie:
Thanks CS :)

Wow, great PR, man. You must've been stoked when you naileded that.
Thank you
I was very pleased. But I didn't jump for joy yet, I need to get 500 off the floor SOON, before I start slacking on eating because it's warm out.

That's a serious pull. I like how the bar bends like cracy with 6 plates on it :)
Thanks G5, Yah it does :D

He had an audience!!!!!! :eek2: Awesome job hunny!!! :clap: :clap:
Tell them I accept tips next time, eh :nod:
lol

Thank you :kiss:

Sarge

03-07-2008, 08:53 AM

3.7.2008
TGIMFF BiTCHE$

Weigh in: 220lbs

pre workout nutrition: Whey and White Grape fruit juice with AF beta, gluta, and taurine. 2 PureCEE and 200mg Ibprophen

during workout nutrition:nothing

post workout nutrition:6 whole eggs on 2 slices of 15 grain toast (cheese and catsup of course)

11:30am-12:30

5 minute warm up on bike

Good Morning Vietnams
Barx8
135x8
185x5
225x3
275x1 *belt added
315x1

immediately after...

OLY Squat
225x10
135x20

- sucking air doesn't even to begin to describe the condition I was in after that, PHEW! Good stuff...

Bench lockouts in Rack it's about equal to a 3 or 4 board press
135x8
185x8
225x10
255x5
275x5 *hard
315x1 *excruciating :pr1: by 35lbs I think

went for a 2nd rep with 315... :pityfool:

DB Bench for reps
60's x18
75's x10

Farmer Walkin'
95's for 50 paces
100's for 40 paces
130's for 50 paces * strapped up for fun

Notes:
AWESOME session! I love the weather right now. 2 days of rest and eating coming right up :dinner:

03-07-2008, 08:59 AM

Awesome job on the pr's!! I saw the ketchup and cheese with your eggs... ewwwww LOL

BiggT

03-07-2008, 12:21 PM

Lumberjack5.0

03-07-2008, 12:28 PM

Hmmm...I've been 230 but I like 270 better ;)

BiggT

03-07-2008, 12:41 PM

Hmmm...I've been 230 but I like 270 better ;)

In due time, I'm trying to test the waters to see if I can talk him out of cutting 1st.

Sarge

03-07-2008, 01:05 PM

Nice GM's. This is getting fun to follow along, you're getting seriously strong. I'll be honest, I think you'd be capable of some things you never imagined before if you bagged the Summer diet and got up to about 230.
Thanks. It's getting really fun in the gym. It's like I've taken out my mental 'rev. limiter'

I've contemplated continuing on with strength training and keeping the food up but the Economy is kicking my ass, honestly. So I may have to diet just to eat because pounding all the food I can down gets expensive, lol

However, after 2 days of 'moderate' intake and seemingly dropping a pound or two of water i realized I'm not far off from having to diet for months like I did before. Therefore, I will continue with eating as big as I can for awhile. So long as I don't have to buy new clothes.

Hmmm...I've been 230 but I like 270 better ;)
270 :overhead:

In due time, I'm trying to test the waters to see if I can talk him out of cutting 1st.
lol :)

Sarge

03-12-2008, 05:49 AM

whoa, I had to go digging and get my log on the 2nd page.

I'm lazy and don't feel like training. I don't feel it's 'over reaching' but more mental and it's been rather shitty out.

I've been eating like a champ though, i'm sure some PR will be happening when I drag my arse to the gym.

claire

03-12-2008, 07:09 AM

Sarge

03-12-2008, 01:35 PM

Thanks Claire :)

I've been getting myself focused to get in there tonight. Waiting for Pebbles to get home then we'll be going!

Mrs Croft

03-12-2008, 02:02 PM

Thanks Claire :)

I've been getting myself focused to get in there tonight. Waiting for Pebbles to get home then we'll be going!

ok I will be back in a few hours and will be expecting a reported PR :dinner: :grin:

Sarge

03-12-2008, 05:21 PM

3.12.2008
Wendys

Weigh in: 223.5 lbs :pig:

pre workout nutrition: Tim Hortons foot long and 2 cookies

during workout nutrition: large gatorade

post workout nutrition:not hungry yet, i'm never hungry after a PR... it's weird. I'm just tired.

9-9:40pm ... gym closed on us

5 minute warm up on tread

ATF Back Squat
Barx5
135x5
225x3
275x1
315x1
365x1
405x1 *belt - that was heavy... hit depth though :pr8:
225x10

up to 365, I didn't rest... just changed weights out

Seated DB Military
45's x8
60's x8
75's x6

Rack pull
315x8

DB Row
90x8

Incline Crunches
+30, 2x10

Notes:
My back is always very tight after squatting and I always PLAN to Pendlay Row but it doesn't happen. I think my 2nd session in the week i'll Row then do Front squats... gotta work that out.

03-12-2008, 05:45 PM

OMG your pre nutrition sounds soooo good! Congrats on the PR!

Mrs Croft

03-12-2008, 05:49 PM

good job on the PR :biggthumpup: but why did it take you so long to get to the gym ya slack-ass :naughty:

IliekFude

03-12-2008, 06:00 PM

BiggT

03-12-2008, 06:15 PM

Nice skwatting. You're getting strong for real up in here.

C. Smith

03-13-2008, 04:37 AM

3.12.2008

405x1 *belt - that was heavy... hit depth though :pr8:

Awesome Sarge!

Sarge

03-13-2008, 04:48 AM

OMG your pre nutrition sounds soooo good! Congrats on the PR!
It was tasty! It's funny.... every couple months I'll have a few days or a week where I just get sick of food and I just gotta eat what I can. I typically don't mind a fairly bland pile of ground beef and WW Pasta but this week is one of those weeks.Thank you!

good job on the PR :biggthumpup: but why did it take you so long to get to the gym ya slack-ass :naughty:
Thanks Crofty :hi5:

Thats a big f'n squat there mang. Especially for leavin butt prints on the ground. Congrats.
Nice mili's too... man everyones breathin down my neck or leavin me in the dust, i gotta get goin here.
Keep it up bro.
Thanks FUUDE :dinner: lol, don't be so hard on yourself your bench would kill me ;)

Nice skwatting. You're getting strong for real up in here.
Thanks T! :poser: :)

Awesome Sarge!
Thank you, Craig!

I feel like a weights been lifted off my shoulders, for now. I hit that 4 plate squat finally. I remember struggling to get 2 plates on there. I want to add reps to that 405 now (I doubt it, the singles are fun :evil[1]: )

Nick

03-13-2008, 05:12 AM

That is such a great milestone squat Sarge. Keep it coming. I envy your eating right now... :yumyum:

Pebbles

03-13-2008, 06:33 AM

That is such a great milestone squat Sarge. Keep it coming. I envy your eating right now... :yumyum:

SO DO I SO DO I
It really must be true love :heart:, on my way home from the gym I picked him up two breakfast sandwiches, hashbrowns, OJ and a frekin BOSTON CREAM DONUT!!!!!!!!!!!:feed:

I wanted to scarf it all down and tell him sorry everyone was closed...don't know why????? :dunno: :evil[1]:

Pebbles

03-13-2008, 06:42 AM

Sarges' :pr7: was sick,:cheer: he came up to fast though and woobbled a bit before he racked it.....there was NO WAY I was catching that bar....uh bye bye Pebbles!:ahh:

Sarge

03-13-2008, 10:11 AM

That is such a great milestone squat Sarge. Keep it coming. I envy your eating right now... :yumyum:
:D Thanks man!

I throughly enjoyed it :coolugh:

SO DO I SO DO I
It really must be true love :heart:, on my way home from the gym I picked him up two breakfast sandwiches, hashbrowns, OJ and a frekin BOSTON CREAM DONUT!!!!!!!!!!!:feed:

I wanted to scarf it all down and tell him sorry everyone was closed...don't know why????? :dunno: :evil[1]:
You rawk :heart: Thank you for getting my food hun ... and NOT eating it :D

Sarges' :pr7: was sick,:cheer: he came up to fast though and woobbled a bit before he racked it.....there was NO WAY I was catching that bar....uh bye bye Pebbles!:ahh:
LOL, that's right I did... thanks for reminding me, its these little tid bits of info that i forget once I leave the gym.

That was kinda scary in the momment. I was pushing up off my heels then exploded up too hard and the bar left my traps... then i had to get my balance some how and my left knee didn't look too sturdy when that happend!

Thankfully I got it under control fine and threw it in the rack without making you jump out of the way to avoid me dumping the bar.

UPDATE PICS!

http://www.afboard.com/forum/member-pictures/263-sarge-let-himself-go-rut-row-past-present-pics.html#post25382

*Bunny*

03-13-2008, 10:20 AM

the singles are fun :evil[1]: )I can so relate to this these days :) NICE LIFTING!!!!!!!!!!!!!!!!!!!!!!

picked him up two breakfast sandwiches, hashbrowns, OJ and a frekin BOSTON CREAM DONUT!!!!!!!!!!! LOL This is where you and I differ...

I would have ate it

bigdamray

03-13-2008, 12:02 PM

Nice squatting bro!!

Hidngod

03-15-2008, 06:54 AM

Man, thta's a hell of a squat. Congrats.:banana:

Sarge

03-15-2008, 05:35 PM

Thanks guys

3.15.2008
Saturday Night Party

I would like to preface this with notes because I really wasn't even planning on getting in a decent session.

I was out of state friday-saturday and wasn't eating up to par past coupla days. Especially today. I was thinking of just a pump fest of fluff work and then I found my testicles and said i'm going to pull like I'm supposed to, the weight doesn't care what I ate... I'll just have to dig deeper.

Weigh in: 222 lbs ... lost weight :frantic:

lol, just wanted to use that smilie

pre workout nutrition: scoop whey in White Grape Juice / Grape Fruit Juice with AF Taurine, Glutamine, Beta

during workout nutrition: regular size gatorade 20oz

post workout nutrition:2 scoops whey in OJ / Grape fruit juice

~6:30pm

5 minute warm up on tread

Conventional Dead Lift
135x8
225x5
315x3
365x1 *straps added - under/over
405x1 *over/over
455x1 *belt added - under/over
500x1 *over/over (mistake, just wasn't paying attention to my grip):pr2:
315x8 to ensure more pain

up to 365, I didn't rest... just changed weights out

500lb notes: holy fa#$kin' sh!t it was retarded. hard as bawls to break off the floor because I wasn't paying attention and didn't go with a mixed grip... then I apparently hitched it up too hard and I damn near fell backwards. I actually took 2 steps with the weight... That should count as a farmers walk or something. After the 2 step farmer walk an obscenity was blurted out at an extreme decibel measure which was my spontaneous turrets phenomena. And then I dropped the weight after It was below my knee.

DB Hammer - because i was thinking of leaving
40's x8

DB Bench - I located my testicles again
60's x15
75's x10
90's x5 ...... toast

Fluff...
Did about 10 more sets of stuff
including but not limited to:
delt front and side raises
tricep press downs up to 180x8
curls with 50's
more delt pumpage

then called my mommy

Notes:
2 ibprophen pre workout didn't help the back pumps on this session

I :heart: training. It was great. A learning experience.

I MUST get my frequency back in order... I'm getting more jiggly than I'd like.. Thinking of pushing doubles or triples for a bit too, not sure yet.

Monday will be...:drinkbuds: :redevil:

Hidngod

03-15-2008, 08:56 PM

Awesome PR, man. 500 lbs. I cannot imagine pulling that.........yet.

Sarge

03-16-2008, 07:30 AM

Awesome PR, man. 500 lbs. I cannot imagine pulling that.........yet.
Thank you. My new thing with PR's is ... "what's a couple more pounds? I got this..."

I have to train with Pebbles there so she can hold the camera for some vids (unlike my old gym there is rarely a bench or something to put my camera on to take a video, I need a human). It'll be motivation to hit some more PR's too.

Sarge

03-17-2008, 10:05 AM

3.17.2008
Monday - St. Patricks Day!

Weigh in: 224 lbs

On my way to 230 it looks like

pre workout nutrition: scoop whey in OJ with AF Taurine, Glutamine, Beta

during workout nutrition: nada

post workout nutrition:$5.50 at the university dining hall... 5 plates of food: waffel, 5 slices of hawian pizza, buffalo tender, 24oz chocolate milk... you get the picture :) I will be frequenting that more often, can't beat the price and buffet

1:00pm

5 minute warm up on tread

standing DB OHP
35's x5
45's x5

Push Press
95x10
135x8 - btn
165x5 - btn
185x4 - btn
135x10

DB curls
Tricep press downs
some lateral delt

Shrugs
135x8
225x8
315x8
135x8

Row
135x10

Weighted Crunches
+35x2x10

Notes:
Back still tight from the Dead lift PR, just wanted to get some work in. Call it a dynamic/rehab day.

Pebbles and I are getting ready and taking the bus downtown to drink some Guinness :drinkbuds:

Cynical Simian

03-17-2008, 10:20 AM

lol, I go away for a few days and you nail a 405 squat and a 500 dead. Huge congrats, man. Those are some great milestones.

A L

03-17-2008, 10:22 AM

lol, I go away for a few days and you nail a 405 squat and a 500 dead. Huge congrats, man. Those are some great milestones.

Where is the obligatory CS "loose the straps and belt" comment?

Congrats Sarge.

03-17-2008, 10:36 AM

Both of you have a good one!

Cynical Simian

03-17-2008, 11:15 AM

Where is the obligatory CS "loose the straps and belt" comment?lol, I was considering it but resisted. :tongue2:

A L

03-17-2008, 11:16 AM

lol, I was considering it but resisted. :tongue2:

You save those for my log's I guess.

kook

03-17-2008, 03:06 PM

Damn good work Sarge, rack pull Pr and squat pr, stay around 231 or under, we'll get you competing LW strongman!:coolugh:

Sarge

03-18-2008, 07:19 AM

lol, I go away for a few days and you nail a 405 squat and a 500 dead. Huge congrats, man. Those are some great milestones.
Thanks CS :D

Where is the obligatory CS "loose the straps and belt" comment?

Congrats Sarge.
he reserves that for the OLY lifter that lifts with a mixed grip :tongue2:

Thanks AL :)

Both of you have a good one!
CK, we had a great time out on the town... met up with a bunch of old friends and hopped around to a few local establishments.

Ended up at seeing a GREAT band play... female vocalist was so powerful, she rocked the house. Local band.

Damn good work Sarge, rack pull Pr and squat pr, stay around 231 or under, we'll get you competing LW strongman!:coolugh:
Thanks Kook! That won't be a problem, sounds like a plan :coolugh:

C. Smith

03-18-2008, 07:25 AM

Thanks guys

500x1 *over/over (mistake, just wasn't paying attention to my grip):pr2:

Badass.

:biggthumpup:

03-18-2008, 07:49 AM

CK, we had a great time out on the town... met up with a bunch of old friends and hopped around to a few local establishments.

Ended up at seeing a GREAT band play... female vocalist was so powerful, she rocked the house. Local band.

:

Cool, was there green beer involved? BigD and I have never been able to go out for st. patty's so I have to live vicariously though other people! LOL

Sarge

03-18-2008, 07:54 AM

Badass.

:biggthumpup:
Thanks Craig :bowdown:

Cool, was there green beer involved? BigD and I have never been able to go out for st. patty's so I have to live vicariously though other people! LOL
No. I don't drink green beer. I had my guinness. And i'm ALL SET with $4 shots of coors lite with green food coloring... wtf is wrong with people? There was some ridiculous mark up yesterday that got annoying, but it was a great time.

And that shot girl kept coming to our table... I said 'I will never be drunk enough to buy a crappy $4 shot, come back when they're 10 cents because that's more than what they cost to put together.' :boxing:

It was fun. Once a year, it was worth it. I'm very happy I don't do that every weekend anymore... i used to waste alot of money.

Nick

03-18-2008, 05:12 PM

Deadlift PR's are a beautiful thing. What a week you've had bro. Hope u had a Happy St. Patty's.

Amen to no green beer.

IliekFude

03-19-2008, 01:32 PM

Strong work goin on in here sarge, keep it up my man.
Crackin 500 feels like the fuckin balls huh? Congrats.. Nice pressin and shruggin too man. Hell nice everything lately it looks like. Keep it up.

Nick

03-20-2008, 09:54 AM

EAT, LIFT & BE MERRY!

Sarge

03-20-2008, 11:28 AM

Deadlift PR's are a beautiful thing. What a week you've had bro. Hope u had a Happy St. Patty's.
Amen to no green beer.
Thanks brother. It has been a great ride. Been trying to manage my training a bit this week and backed off a bit. I need my appetite back.

Strong work goin on in here sarge, keep it up my man.
Crackin 500 feels like the fuckin balls huh? Congrats.. Nice pressin and shruggin too man. Hell nice everything lately it looks like. Keep it up.
Thanks man. Yah, I feel like I can retire now... i've broken alot of childhood lift dreams. But now I have alot of adult lifting aspirations to attain now. There's no stopping.

EAT, LIFT & BE MERRY!
Yes, sir :super:

3.20.2008
Thursday

Weigh in: forgot to check. probably 223-225

pre workout nutrition: White Grape Juice with AF Taurine, Glutamine, Beta, 2 PureCEE, 3 Yohimbine

during workout nutrition: nada

post workout nutrition:4 chocolate milk boxes (totaled 32 oz) and 1 snickers bar. $3.10 :)

~2:00pm

5 minute warm up on tread

ATF Front Squat
135x8
165x5
185x5
225x2x5

felt real strong with these but kept it moderate. want to feed and keep strength high for saturday's strongman attempt.

3 Board Bench
135x12
185x8
225x3
255x1 - added APT Wraps, Alan is the man got them to me just in time :Rawk:
275x1
320x0 - serious pwnage... I gave it hell twice while i was on the bench before I sat up..

full range burnout
135x20
135x14

Felt great to be able to rep those out with ease. Plugged in 135x20 to get a 1RM of 286... wow, i'd be happy to raw bench 250! That's awesome. The lock out work has helped, big time.

DB Row
80x10

Hypers
BWx2x8
+50x2x8

haven't done these in a long time, i probably should do them at least once a week. My lower back doesn't feel bullet proof like it used to. Actually it's been pretty painful lately, gotta increase that conditioning again.

Crunches
+30x2x8

Facepulls
140x12
180x8
200x8 * probably a PR

DB Shrugs
75's x10
95's x8
130's x10
140's x8

no straps used, booya

Notes:
Great little session. Shoulders feel kinda abused right now though. Can't wait for this weekend to work with some implements - strongman training. No lifting until then. I'll be too busy eating :dinner:

Cynical Simian

03-20-2008, 12:31 PM

Thanks man. Yah, I feel like I can retire now... i've broken alot of childhood lift dreams. But now I have alot of adult lifting aspirations to attain now. There's no stopping.That's what I like to hear (and how I felt after the high of pulling 500 faded a bit).

Felt great to be able to rep those out with ease. Plugged in 135x20 to get a 1RM of 286... wow, i'd be happy to raw bench 250! That's awesome. The lock out work has helped, big time.You probably already know this, but those 1RM max estimators are just that, and they get even more screwy when you're basing the calculation on high-rep maxes. (But I agree with the general point that, even if your max isn't quite 286, it's certainly gone up as a result of the work you've been doing.)

rawpower

03-20-2008, 01:32 PM

Some strong lifting going on mate.

Congratulations on the squat and deadlift PRs. Nothing feels quite like shifting a lot of weight on these lifts. In fact, I think they may be addictive.

Sarge

03-22-2008, 09:58 AM

That's what I like to hear (and how I felt after the high of pulling 500 faded a bit).
:)

Some strong lifting going on mate.

Congratulations on the squat and deadlift PRs. Nothing feels quite like shifting a lot of weight on these lifts. In fact, I think they may be addictive.
Thanks Rawpower. Indeed it is addictive... the struggle to improve is a beautiful thing.

--------------------------------------

3.22.2008
Saturday Strongman

Weigh in: nada

pre workout nutrition: 6 whole eggs, 2 15 grain slices, motzerella cheese, OJ with AF Taurine, Glutamine, Beta, 2 PureCEE, 2 Yohimbine

during workout nutrition: 2 gators

post workout nutrition:lucky charms in 2% lactaid ... damn i'm lazy right now

12:15-1:45

trying to remember what I did because we did alot of talking and I got alot technique coaching ...

Farmers - good distance loop around mound
each hand:
handle + 90
handle + 90
handle + 140
handle + 140

*those bastards were all over the place on me. hard to control the farmer impliment. Not one drop though.

Car pick up 500-550lbs I think he said it was
x1

fawkin' HEAVY... i'm not sure how they walk with it. I'll have to get stronger :poser:

tire flips
500x2
500x3
500x1

..something like that

some grip holds and whatnot with random thick handled things

Stones
80x2
160 or 180? x2
200x2 or 3
220x1
220x0

Log Press 70lber i think
log x8
+50 x5
+90x7
?

ab wheel
x3 or 4

Notes:
That was fun. Great people, tough implements, got dirty, forearms are a bit chewed up from some of the rougher stones... it's a beautiful day out, it was a Blast :D

Hidngod

03-22-2008, 10:06 AM

:)

Thanks Rawpower. Indeed it is addictive... the struggle to improve is a beautiful thing.

--------------------------------------

3.22.2008
Saturday Strongman

Weigh in: nada

pre workout nutrition: 6 whole eggs, 2 15 grain slices, motzerella cheese, OJ with AF Taurine, Glutamine, Beta, 2 PureCEE, 2 Yohimbine

during workout nutrition: 2 gators

post workout nutrition:lucky charms in 2% lactaid ... damn i'm lazy right now

12:15-1:45

trying to remember what I did because we did alot of talking and I got alot technique coaching ...

Farmers - good distance loop around mound
each hand:
handle + 90
handle + 90
handle + 140
handle + 140

*those bastards were all over the place on me. hard to control the farmer impliment. Not one drop though.

Car pick up 500-550lbs I think he said it was
x1

fawkin' HEAVY... i'm not sure how they walk with it. I'll have to get stronger :poser:

tire flips
500x2
500x3
500x1

..something like that

some grip holds and whatnot with random thick handled things

Stones
80x2
160 or 180? x2
200x2 or 3
220x1
220x0

Log Press 70lber i think
log x8
+50 x5
+90x7
?

ab wheel
x3 or 4

Notes:
That was fun. Great people, tough implements, got dirty, forearms are a bit chewed up from some of the rougher stones... it's a beautiful day out, it was a Blast :D

Sounds like a lot of fun. Umm, are workouts s'posed to be fun?
I wanna try.

BiggT

03-22-2008, 11:28 AM

I'm a little late, but 500 is a stud deadlift, congrats on the PR.

kook

03-22-2008, 04:16 PM

Nice! glad to see you got down there and had some fun, with strongman you quickly find out that the only thing holding you back on a lot of implements(yoke, car carry like they have down there, farmers also) is just your core. It comes fast though. :greengrin:

03-23-2008, 06:32 PM

I hope you had a great easter!

Sarge

03-25-2008, 11:24 AM

Sounds like a lot of fun. Umm, are workouts s'posed to be fun? I wanna try.
at least once a week they should be ;) You should :)

I'm a little late, but 500 is a stud deadlift, congrats on the PR.
Thanks broski, got another 500 pull for ya today

Nice! glad to see you got down there and had some fun, with strongman you quickly find out that the only thing holding you back on a lot of implements(yoke, car carry like they have down there, farmers also) is just your core. It comes fast though. :greengrin:
So true, I could feel the instability. I'm looking forward to the next session, hopefully some of the guys will be able to make it it was just us 2 because of Easter weekend.

I hope you had a great easter!
Thank you and back at ya, hope you and yours had a great one! :cupcake:

Sarge

03-25-2008, 11:33 AM

3.25.2008
Tuesday

Weigh in: nada

pre workout nutrition: 20oz gatorade with AF Taurine, Glutamine, Beta, 2 PureCEE, 2 ibprophen

during workout nutrition: water

post workout nutrition:5 whole eggs with cheese. bowl of oats and fruit

afternoonish

Clean and Press
135x5
165x5
185x3
205x1
225x1 - PR match

*in hind sight I should have done more singles... oh well. next time.

Trap Bar Dead Lift -assumption: bar =45lbs
135x5
225x5
315x3
405x1 - grip peeled out at the top, not sure if i locked it out or not, so added straps...
405x1 - iPod died :bash:
455x1
500x1

*first time trying that bar. it kept tipping on me due to my grip being to far back of center I would guess. Almost smacked me in da nutz when my grip slipped... dats no gouda.

Standing DB OHP
45's x5
55's x5
60's x5
75's x5

*first time going up to some good weight, had some in the tank. PR for sure

Notes:
Pretty good session. Supposed to train yesterday but was out of state. My sciatica is acting up again... left side upper glute/lower back is where i feel it. it was ok and i stretch my glutes properly and it relieved alot of the pulling on my lower back.

Pebbles

03-25-2008, 03:46 PM

Nice WO babe, so happy you went and did STRONGMAN!!!!! Can't wait to come and watch!

claire

03-26-2008, 03:00 AM

3.25.2008
Standing DB OHP
45's x5
55's x5
60's x5
75's x5

*first time going up to some good weight, had some in the tank. PR for sure

Notes:
Pretty good session. Supposed to train yesterday but was out of state. My sciatica is acting up again... left side upper glute/lower back is where i feel it. it was ok and i stretch my glutes properly and it relieved alot of the pulling on my lower back.

Great workout! Great job on the standing OH DB Press. I have a hard time increasing weight on those because I haven't mastered how to pop them in place.

03-26-2008, 04:46 AM

Hope the back is feeling better!

Nick

03-26-2008, 06:31 AM

Man you're killing it bro... that is so cool u went and worked on some strongman.. I'm definitely gonna need some details! LOL

Hope the back feels 100% asap

bigdamray

03-26-2008, 07:05 AM

You getting adjustments and massage done?

Sarge

03-26-2008, 07:09 AM

Nice WO babe, so happy you went and did STRONGMAN!!!!! Can't wait to come and watch!
Thank you... oh you will, and you'll be doing some too! :super::tongue3:

Great workout! Great job on the standing OH DB Press. I have a hard time increasing weight on those because I haven't mastered how to pop them in place.
Thanks... yeah it was like a modified clean/hammer curl/bounce off the legs, lol

Hope the back is feeling better!
:rose: me too, it's either annoying or not there... so weird.

Man you're killing it bro... that is so cool u went and worked on some strongman.. I'm definitely gonna need some details! LOL

Hope the back feels 100% asap
Thanks broski, PM'd details :)

You getting adjustments and massage done?
Not professionally. I have a MA roller and a girlfriend and I stretch ALL the time - those things help tremendously. Just no extra funds to get a proper deep tissue yet, haven't had one since last summer.

Hidngod

03-26-2008, 07:12 AM

I haven't tried standing OH DB Presses. Do you press up form the sides, or the front? I'd imagine there'd be a lot of stability issues with that.

Sarge

03-26-2008, 07:15 AM

I haven't tried standing OH DB Presses. Do you press up form the sides, or the front? I'd imagine there'd be a lot of stability issues with that.
I do them just as I would a seated DB OHP. On the bottom portion of the lift the side of the DB hits my delt and then I go straight up - none of that round a bout motion and clank the DB's.

Oh, and yes they are brutal on the core. Core will limit the weight used until you become stable with it.

Hidngod

03-26-2008, 07:24 AM

I do them just as I would a seated DB OHP. On the bottom portion of the lift the side of the DB hits my delt and then I go straight up - none of that round a bout motion and clank the DB's.

Oh, and yes they are brutal on the core. Core will limit the weight used until you become stable with it.

Cool. Something else to try.

Sarge

03-27-2008, 07:45 AM

I was really looking forward to sqwattin' today... but it seems as though I've developed a head cold. Was up from 2am-5am not feeling too hawt.

I felt some symptoms of it 2 days ago but blew it off as something else.

I need to try and kick it early next time. Need to get some vitamin C so I can mega dose and hopefully if my ears dont' feel cloudy and my nose isn't sprinting I may squat tonight. We shall seeeeee.

Nick

03-27-2008, 08:22 AM

The dreaded cold. Bastard. Get over it quickly bro, feel better!

bigdamray

03-27-2008, 08:24 AM

Whenever I feel something start coming on I take this stuff called wellness formula from the vitamin shoppe. It works!!

kook

03-27-2008, 08:55 AM

Hope that works its way out quick Sarge. Been dealing with flu/cold the last 5 days. I jump in the Sauna as soon as I feel a cold coming on, sweat out the toxins!

Hidngod

03-27-2008, 05:36 PM

Hope that works its way out quick Sarge. Been dealing with flu/cold the last 5 days. I jump in the Sauna as soon as I feel a cold coming on, sweat out the toxins!

Yup. Hot shower & we have something here called ColdFX. Mainly a highly refined form of American ginseng. Lots of vit C. Usually does it for me.

Sarge

03-27-2008, 05:40 PM

thanks guys

i picked up a little bundle of CVS brand vitamin c 1g / caplet and their multi that looks so puny i don't think it would deliver anything.

I took 2 multis and 2 c's immediately with some sinus tab... took another C about 2 hours and alot of liquids later...

not sure if it's the brand or vitamin, or my body... but the color on it's way out is pretty pale. I was either in a HUGE deficit of the vitamins... or they are really shitty lol who knows.

Nick

03-28-2008, 05:10 AM

I think CVS makes a decent product bro... I wouldn't worry. Better attacking it than letting it piledrive you into the ground.

Sarge

03-30-2008, 03:46 PM

3.29.2008
Saturday

finally felt better after 4 days of being sick..

Weigh in: 227.5 lbs

(that means I was 230-235 the week before.. holy shit....)

pre workout nutrition: i dont' remember

during workout nutrition: water

post workout nutrition:Whey and Dextrose then a little later amazing mexican ... pitcher of margarita... oh man, that was way too much for just us two

7pm

ATF Front Squat
135x8
185x8
225x8

DB Bench
75's x12

DB Row
100x10
100x10

DB Shrug
130's x10
85's x10

Dips
x8
x6

hammer curls
55's x8

Notes:
Back felt really pinched again.

Hidngod

03-30-2008, 03:51 PM

Good work there, man.
Are you in recovery,or do you actually feel near 100%.
I want some bigger D.B.s.

Sarge

03-30-2008, 03:59 PM

Thanks H man .. you should check out the local paper for people getting rid of weights or gyms that close down.. it's the cheapest route.

Yeah i'm good... probably 98% just a few sniffles here and there but no big deal.

-----------------------------

3.30.2008
Sunday StrongMan

Weigh in: ---

pre workout nutrition: half a foot long subway tuna

during workout nutrition: whey (40grams) and dextrose (.5 cup)

post workout nutrition:quart of chocolate milk and snowballs

1:15-2:30pm

Yoke no added weight = 195. 50 feet then turn around
195x100 feet
285x100
375x2x100

Yolk Holds is it Yolk or Yoke? lol... :emb:
465x30 seconds
465x40 seconds

Keg Tossing
about 10 throws

I think my shot put technique was the best for distance... got 22 feet something.. not bad.

Tire Flip
500x2

toast... my legs hurt so bad from the yoke.. it's an implement of sheer pain, lol

Notes:
Back felt really pinched again this morning, was sure if i'd be able to do much today.. but i did alright, didn't push too hard. My knees are throbbing right now, i need to ice them... damn yoke.

kook

03-30-2008, 10:19 PM

Sarge

03-30-2008, 10:22 PM

Yoke! we're not moving around eggs:dinner:

So are you hooked Sarge? 2 weeks in a row, sweet

the Yoke is a beast that wants to push your spine into your feet. maybe some neoprene knee wraps to keep the knees warm(I only put them on when they are achy or just feels like I should put something on)
lol, yoke... true :biggthumpup:

Yeah, i'm looking forward to getting better and progressing. I'll be there as long as the sun is shinning, weekly.

ok, I'll have to look into those.

Again, I took a 3 hour nap after. lol.. is that normal for a new guy doing this?

Pebbles

03-30-2008, 10:36 PM

When do I get watch :hyper:

Nick

03-31-2008, 09:39 AM

F'n awesome Sarge, I love it. Pebbles u're gonna distract the man he's gonna drop a keg on his head!

kook

03-31-2008, 12:08 PM

Again, I took a 3 hour nap after. lol.. is that normal for a new guy doing this?

:lol: yup! for a few months after I started training strongman, the day after I was wrecked too, and all the new guys that go train always ask if we do anything the day after, because they can't walk. Also, didn't even really know I had hips until doing strongman:tongue2:

C. Smith

03-31-2008, 01:28 PM

DB OHPs!! :jumpjoy:

Looking good Sarge.

03-31-2008, 02:30 PM

Glad your feeling better, workouts look solid! now I hope your back keeps up:roses:

Sarge

03-31-2008, 03:18 PM

When do I get watch :hyper:
When do you get to try? Oh, ummm on a monday or tuesday when you're not working :D

F'n awesome Sarge, I love it. Pebbles u're gonna distract the man he's gonna drop a keg on his head!
Thanks bro! :lol: ... she would enjoy that in a sick way :overhead:

:lol: yup! for a few months after I started training strongman, the day after I was wrecked too, and all the new guys that go train always ask if we do anything the day after, because they can't walk. Also, didn't even really know I had hips until doing strongman:tongue2:
Ahhh ok, cool. It's not like a 'wrecked after a huge DL PR' type feeling... it's just an overall feeling of 'i'm friggin' exhausted and need to lay down' lol

Hmm.. maybe my back nerve thing has to do with my hips then? gotta look into that...

DB OHPs!! :jumpjoy:

Looking good Sarge.
Thanks Craig!

Glad your feeling better, workouts look solid! now I hope your back keeps up:roses:
gotta keep in fightin' :boxing: shape! You never know :drinking:

lol Thanks :D :biggthumpup:

Sarge

04-01-2008, 04:59 PM

4.1.2008
Tuesday

Weigh in: 225.5 lbs

pre workout nutrition: 2 egg sandwich (out of eggs) glass of Lactaid ... then a .5 cup dexrose and 40 grams whey about 30-40 mins after that.

during workout nutrition: water fountain

post workout nutrition:24 oz chocolate milk, 12 oz skin, 4 slices of pizza, some banana cream pie ($5.50 university dining hall) :cupcake:

2:30pm

Push Press
135x3
165x3
185x1
205x1
225x1 *belt added
235x1 *PR - was VERY unstable took a few steps back, ect.
235x1 *PR - better balance

10lb PR x 2.. .would have gone for a 3rd single but my left elbow acted up again - painful

ATF Back Squatt
135x3
225x1
275x1
315x1
365x1 *belt added
410x1 * PR - elbow was very inflamed, couldn't block it out after i rested and even racked 420 to get that... next time.
225x15 *belt off...
135x20 - holy cardio batman

Pendlay Rows
135x8
185x5
225x5
245x5 *PR - reps
255x5 *PR! - solid

Crunches
+40x2x8

Notes:
VERY pleased with this session... my back didn't get painfully pumped like it had before, so i had fresh erectors to Row :)

A L

04-01-2008, 05:07 PM

Sarge - you have become quite the lifter. I remember where you started and that last workout is amazing stuff.

BiggT

04-01-2008, 05:35 PM

I'm pumped up everytime I read this, you just keep getting stronger and stronger. DON'T CUT THIS SUMMER!

kook

04-01-2008, 08:59 PM

agree with AL and BiggT, getting very strong Sarge

Sarge

04-01-2008, 10:38 PM

Sarge - you have become quite the lifter. I remember where you started and that last workout is amazing stuff.

I'm pumped up everytime I read this, you just keep getting stronger and stronger. DON'T CUT THIS SUMMER!
No cutting planned :) Just fatty/bloat weight management. AKA I haven't eaten multiple bowls of cereal a day like i have 2 weeks ago and dropped a ton of bloat.

agree with AL and BiggT, getting very strong Sarge

to all:
:D
Thanks so much guys, I really appreciate it. I love singles, that's what i need to work on and keep pounding over the PR's because speed isn't an issue. Once I get that strength on the top end I can squat out 20 reps of a weight I couldn't fathom doing that much early in my lifting quest. And I find that really fucking awesome :banana:

Cynical Simian

04-01-2008, 11:31 PM

Sarge, that's a sick workout. It really doesn't get better than big PRs on three big lifts in a single session. Congrats.

Hidngod

04-02-2008, 06:12 AM

Wow, that was a terrific effort. All those PRs in tough exercises. :hi5:
LOL at the cardio. I did a program once called Breathing Squats. It's 2 workouts, one being the main point of it & the second being accessory stuff. On the main one, you take a weight you can squat for 10 good reps, then do 20. Take a breath or more between each rep, but get the 20. Man your legs feel like jelly. You only run it for 6 weeks or so, but it was :puke: interesting.

C. Smith

04-02-2008, 08:17 AM

Wow. Just wow.

Killing it.

GFH

04-02-2008, 09:09 AM

hell yeah dude... bodyweights going up and PR's all around. Great stuff, keep it up!

bigdamray

04-02-2008, 02:08 PM

Awsome work bro!!

sassy69

04-02-2008, 02:46 PM

Damn! And w/ that PWO meal... sounds like you're having your pie & eating it too!

Nicely nicely young Skywalker!

Lumberjack5.0

04-02-2008, 05:01 PM

Nice. 250+ is beckoning...

Nick

04-03-2008, 11:01 AM

Dude..... those are incredible PRs. You've taken it to a whole new level.

How come we always seem to have the same injury type issues :D?????

Sarge

04-03-2008, 12:02 PM

Sarge, that's a sick workout. It really doesn't get better than big PRs on three big lifts in a single session. Congrats.
:D Damn right!... FEEEEEEELS goooooood :super: Thanks, CS.

Wow, that was a terrific effort. All those PRs in tough exercises. :hi5:
LOL at the cardio. I did a program once called Breathing Squats. It's 2 workouts, one being the main point of it & the second being accessory stuff. On the main one, you take a weight you can squat for 10 good reps, then do 20. Take a breath or more between each rep, but get the 20. Man your legs feel like jelly. You only run it for 6 weeks or so, but it was :puke: interesting.
Thanks, HiDn! omg... 6 weeks of it, OUCH, that's some rough stuff. I definetly take my time near the end of those sets on the last few reps :)

Wow. Just wow.

Killing it.
Thanks dude!

hell yeah dude... bodyweights going up and PR's all around. Great stuff, keep it up!
Thanks S!

Awsome work bro!!
A Big Damn THANKS to, you bro :)

Damn! And w/ that PWO meal... sounds like you're having your pie & eating it too!

Nicely nicely young Skywalker!
:lol: That was so tasty! I'm really not hungry at all PWO, so i have to get the calories down some how :naughty:

Thanks Sassy :grouphug:

Nice. 250+ is beckoning...
250 overhead would be solid. 250 BW, I don't know... not yet at least :) My jeans are all too tight around my ass and legs again...

Dude..... those are incredible PRs. You've taken it to a whole new level.
How come we always seem to have the same injury type issues :D?????
Man... i have no idea! It always seems to happen like that though :overhead:

Thanks homeslice, keep it dezzie brezzy :fro:

Sarge

04-03-2008, 12:15 PM

4.3.2008
Thursday

Weigh in: 226 lbs

pre workout nutrition: .5 cup dexrose and 40 grams whey, AF Glutamine, Beta, Taurine, 3 PureCEE

during workout nutrition: h20

post workout nutrition:4 whole eggs, cheese, 2 slices of toast, tall glass of OJ :cupcake:

10:00am

warm up with weights
facepulls, curls, press downs, delt/upper back, ect... just a couple minutes to get some blood pumping.

Rack Pull
135x5
225x5
315x5
405x3
500x2
585x1 *belt added
635x1 30 lb PR!

VIDEO: YouTube - 635 Rack Pull (http://www.youtube.com/watch?v=9oPkKZXVwG4)
Pebbles said sorry it's sideways, lol... :ban:

Close Grip Pull Downs
120x10 or 12
150x8

Standing DB OHPs
40's x10
50's x5
60's x5
75's x2

*75's x5 felt easy last time, elbow hurt this time and energy was spent from rack pulls. Usually happens when I don't get a whole food meal and train early... no biggie.

curls for the gurls
25's 35's

some delt fluff

Notes:
New PR :) ... on my way to 700!

Life is going to be quite hectic for the next week or 2. We are starting to pack today. Moving again, to a nicer area near by.

C. Smith

04-03-2008, 01:20 PM

635x1 30 lb PR!

VIDEO: YouTube - 635 Rack Pull (http://www.youtube.com/watch?v=9oPkKZXVwG4)

BAM!!!! Put some weight on the bar, that was waaaaaaaaaaaaaaay 2 easy!

Hidngod

04-03-2008, 07:38 PM

BAM!!!! Put some weight on the bar, that was waaaaaaaaaaaaaaay 2 easy!

No kidding. Looks like you picked it up & played with it a bit before tossing it aside.

kook

04-03-2008, 09:00 PM

Wow! too easy, Nice vid, other than the fact I had to tip my laptop up.:boxing:

Sarge

04-03-2008, 09:14 PM

lol, thanks guys! :)

regarding 'picked it up and played with it' ... I hyper extended only to show that I was as upright as I could get because of the video.

little note: my grip sucked bawls because my straps felt slippery and i can't use chalk there.. SO the left strap gave out a few inches on that, you can't see it though.

I swear, when i saw the video right after I said 'No way, it didn't feel that easy.' ... I made some loud noise for that one.

My Power SUCKS... i swear. If I have to grind it out, that's rare and means it's too heavy (IMO) for me to try yet. I like being quick and able to rip it fast.. that took some effort to break off the bars.

Do you guys think I should keep going up in weight to the point of not being able to move it?

Also, keep in mind I train solo 98% of the time.. the other 2% I'll have pebbles stand behind me on squats to give a little nudge up if I so needed it.

C. Smith

04-03-2008, 09:20 PM

Do you guys think I should keep going up in weight to the point of not being able to move it?

Yes, esp from that rack height. Kill it. I love that rack height and we used to pull and static hold from that height every saturday (a few years back). I've pulled some nasty numbers form there. Go after it Sarge!

BiggT

04-04-2008, 01:29 AM

I agree you can hammer it hard at that rack height. It is a shorter-range pull and won't destroy your CNS like deadlifts do, even with enormous amounts of weight. I think you have 675 in you, thats 7 plates and will look badass.

Also, it's nice to see someone else eat whole eggs besides myself. I think egg whites are a waste of a perfectly good yolk, and Egg Beaters are a waste of perfectly good money.

Nick

04-04-2008, 11:12 AM

Vid looks sick bro... great great pull. Tearing it up man.

What height are you pulling from, just above the knee?

Sarge

04-04-2008, 11:22 AM

Yes, esp from that rack height. Kill it. I love that rack height and we used to pull and static hold from that height every saturday (a few years back). I've pulled some nasty numbers form there. Go after it Sarge!
Werd! :weightlifter:

I agree you can hammer it hard at that rack height. It is a shorter-range pull and won't destroy your CNS like deadlifts do, even with enormous amounts of weight. I think you have 675 in you, thats 7 plates and will look badass.

Also, it's nice to see someone else eat whole eggs besides myself. I think egg whites are a waste of a perfectly good yolk, and Egg Beaters are a waste of perfectly good money.
Sounds like a plan for next time. I don't think I could stomach beaters anymore if I wanted to.

Vid looks sick bro... great great pull. Tearing it up man.

What height are you pulling from, just above the knee?
Thanks Kab!

You know what... I've been trying to figure out how I got it just below the knee last time because the height in the vid is as low as those safety bars will go. I had to of stood on some 25's. I forgot them this time :bash:

claire

04-04-2008, 02:46 PM

Awesome job on the rack pull! Looks like 700lb soon!!!

bigdamray

04-04-2008, 02:52 PM

Throw another plate on that bitch!!

Sarge

04-04-2008, 05:35 PM

Awesome job on the rack pull! Looks like 700lb soon!!!

Throw another plate on that bitch!!

Thanks Claire and Ray!!

I guess 675+ next week.. we'll see where I stop!!! 800? Psssshaw!

lol

Sarge

04-05-2008, 06:55 PM

4.5.2008
Saturday

Weigh in: ?

pre workout nutrition: cookies, banana, protein shake

during workout nutrition: h20

post workout nutrition:WW Pasta, ground beef, alfredo sauce and marinara sauce mix

Time: All day - Monday

warm up
clean new place - a few hours.

Moving Shiate
boxes x 1,000,0000

Furniture
a few pieces x 1

Unscrewing stuff
forearm pumpage likewhoa x 246.03

Screwing stuff back together
forearm pumpage likewhoa x 185.713

*I'm sure I'll get used to it and get less pumpage when i put stuff back together.

Dumpster Runs
3 flights of stairs x 23 + 33lbs each

Notes:
Trying to get food in when I can. I'll may hit the gym tomorrow. If not, Tuesday for sure.

:biggthumpup:

04-06-2008, 11:49 AM

love the workout!:banana:

Hidngod

04-06-2008, 02:19 PM

love the workout!:banana:
:werd::Rawk:

Sarge

04-10-2008, 05:02 PM

Great training going on here @ AF!

HAPPY BDAY KAB!!!!!!!!!!!!!!!!!!!!! congrats on the fuggin' hyuge DEAD PR too!!!

I got into the gym, finally today after 5 or so days off... the move sucked, stuff piled everywhere but i'm thankfully out of state, but not for long :) so back to 'settling in.'

I went for 245 overhead and got halfway (it made it around my head so i could rack it)... fuggin' shame... 225 was like butter today... i'll post an Official Report tonight.

Sarge

04-11-2008, 05:12 PM

4.10.2008
Thursday

Weigh in: 222.0lbs ... that's what moving does, no time to eat or lift :bash:

pre workout nutrition:
during workout nutrition:
post workout nutrition:

Time: 9:00am

squat: bar x 20

BTN Push Press
135x5
165x5
185x3
205x1
225x1 *smoothest and fastest ever
245x0 * got it up and around my head, that was it.
235x0 * now i'm just annoyed

ATF Squat
235x3
275x5
315x3
365x2

spent, felt so weak.

Standing DB OHP
50's x8
65's x5

DB Bench
75's x8

DB Rows
115 x 10
115 x 8
125 x 8

Notes:
I hate time off, i feel like a weak slob. Getting closer to being settled in, still boxes scattered all over though.

Lumberjack5.0

04-11-2008, 08:58 PM

BTN PP's are brutally tiring, I find. IMO there's no reason to be upset about a lackluster squat after a tough BTN session :)

Nick

04-11-2008, 10:32 PM

Bro... don't beat yourself up..like you said... moving takes A LOT out of you. You had a great workout... the PR glory will come next week :)

HerDOC2005

04-12-2008, 11:50 AM

I had to stop in your journal with a name like Sarge!!!!

and location Ireland...I think I'll go ahead and mark this journal!

Good work in here brother!

Peace

BiggT

04-13-2008, 12:09 AM

That's a solid workout Sarge. When I moved to MI, the only person who could make the trip out was my sister (who weighs 120lbs), so long story short I moved myself in, lol. She set the place up nice for me though. But, I didn't feel right in the gym for a couple days either. It's a draining experience.

Sarge

04-19-2008, 06:18 AM

BTN PP's are brutally tiring, I find. IMO there's no reason to be upset about a lackluster squat after a tough BTN session :)
Truth be told. Thanks LJ.

Bro... don't beat yourself up..like you said... moving takes A LOT out of you. You had a great workout... the PR glory will come next week :)
The quest for PR glory shall continue! Thank you Kabelson.

I had to stop in your journal with a name like Sarge!!!!

and location Ireland...I think I'll go ahead and mark this journal!

Good work in here brother!

Peace
Thanks broseph

That's a solid workout Sarge. When I moved to MI, the only person who could make the trip out was my sister (who weighs 120lbs), so long story short I moved myself in, lol. She set the place up nice for me though. But, I didn't feel right in the gym for a couple days either. It's a draining experience.
Thanks T.. Hopefully that was the last move this year (4 in 6 months so far!)

Sarge

04-19-2008, 06:24 AM

4.15.2008
Tuesday

Weigh in: ?

pre workout nutrition:
during workout nutrition:
post workout nutrition:

Time: ?

7 minute treadmill warm up

dynamic stretch warm up

Oly Squat
135x10
225x5
315x3
365x1
385x1
405x1

365 and 385 went beautiful, so i went for the 4 platter without a spot. No Spotter PR :)

Rack Pull
315x8
405x5
495x3
550x1
585x1
635x1
405x8 or 10, i don't remember

seated DB OHP
45's x15
55's x10

DB Shrug
100's x15

BTN Lat pull down
110 x 10
150 x 10

Notes:

Sarge

04-19-2008, 06:33 AM

4.17.2008
Thursday

out of town gym - work

Weigh in: ?

pre workout nutrition:
during workout nutrition:
post workout nutrition:

Time: ?

7 minute treadmill warm up

dynamic stretch warm up

ATF Front Squat
135x10
185x8
225x7*

*spent...

DB OHP
45's x8
65's x8
75's x8

Cleans then Rows
135x3
-
135x10

Cable close grip low row
135x8
165x8
185x8
210x8

Notes:
and the busy season begins... almost all settled into the new apartment (big Plus) have company flying in to stay for a few days tomorrow, then i'm out of state to work again. Haven't even gone to go by groceries for the new place yet.. blah blah. Just getting my ass in the gym right now is a good thing, lol. I want to be where i was a few weeks ago on point with eating and kicking ass 3 to 4 days a weeks. Soon, Sarge... soon.

P.S. it sucks when your 'big' clothes are tight. big clothes being dress/work clothes and i can't button the neck on my biggest shirts now. not sure if i'm happy about that, yet :weightlifter:

Thanks everyone for reading, my consistency will be back in action shortly once the cloud settles.

kook

04-19-2008, 06:56 AM

Nice squatting Sarge.

keep on trucking, hate working out of town, much harder to stay on track, just wait until you have 40" thighs and a 38" waist, and then try to find some jeans!!

HerDOC2005

04-19-2008, 10:12 AM

looking great bro! keep it up

Peace

Hidngod

04-19-2008, 04:17 PM

Good stuff here, man.
I hate when life gets in the way of workouts. Hope it settles down soon, for ya.

Sarge

04-21-2008, 02:14 PM

Nice squatting Sarge.

keep on trucking, hate working out of town, much harder to stay on track, just wait until you have 40" thighs and a 38" waist, and then try to find some jeans!!
Thanks kook! Yeah, it's tough. I'll be traveling 2-3 days a week out of state for the most part now.

oh man, i'd need a new wardrobe with those measurements. I honestly can't get any bigger right now, I can't afford to replace all my professional clothes. Right now at least.

looking great bro! keep it up

Peace
Thanks man!

Good stuff here, man.
I hate when life gets in the way of workouts. Hope it settles down soon, for ya.
Much Thanks oh god n Hid :)

Sarge

04-21-2008, 02:21 PM

4.21.2008
Monday

Weigh in: haven't checked in a while

pre workout nutrition: ate out: blueberry pancakes, 2 eggs, hashbrowns, rye toast with jam
during workout nutrition: nothing
post workout nutrition: large gatorade

Time: 1 hour long

5 minute treadmill warm up

dynamic stretch warm up

Oly Squat
bar x 12
135x8
225x8
275x8 *very hard >5
315x6 *belt

roughness.

DB Bench
55's x15
75's x8
90's x5

*exhausted, tired, wanted to go home...

G. Pendlay Rows
135x10
165x3
195x3
225x3
245x3
265x3 PR

I mustered up some kind of demon to pull that off... ok, now I want to pass out. dead tired.

Notes:
That was a very grueling session. Trying to get to 8 reps with 315 almost made me dump the weight it felt like 500lbs.

Well it's been about 2 weeks since I've hit the grocery store... so after this crazy week i'll get some food in the house and start eating consistent and much better.

bigdamray

04-21-2008, 03:38 PM

Nice pr Sarge!!

MR. BMJ

04-21-2008, 06:22 PM

Damn, you are coming right along Sarge!!!

Dammit, this work computer i'm on sucks, and I am wanting to watch that rack pull vid:mad:

...have to see it when I get home:)

BMJ
:bmj:

Hidngod

04-21-2008, 06:37 PM

Awesome PR, man. That whole workout looked tough. :Rawk:

Sarge

04-22-2008, 10:48 AM

Nice pr Sarge!!
Thanks BDR! Wasn't even planning on that, but it worked out. Working towards the 315 row!!

Damn, you are coming right along Sarge!!!

Dammit, this work computer i'm on sucks, and I am wanting to watch that rack pull vid:mad:

...have to see it when I get home:)

BMJ
:bmj:
Hey, thanks for checkin' in BMJ! :)

I swear it felt like it took too long to break off the safties in that vid :hsugh:

Awesome PR, man. That whole workout looked tough. :Rawk:
Thanks bro! :banana:

claire

04-22-2008, 08:24 PM

Nick

04-23-2008, 09:52 AM

You dug deep and brought in the reserves.... for a huge pendlay PR! Awesome!

Tweak

04-23-2008, 10:36 AM

That was a hell of a workout, and seriously... holy Pendlay #s. Nice work. :)

Lumberjack5.0

04-23-2008, 11:51 AM

Your #'s are really coming along. Stout rows :)

Sarge

04-24-2008, 06:07 PM

Awesome workout! Congrat on the PR! :cheer:
THANKS!!

You dug deep and brought in the reserves.... for a huge pendlay PR! Awesome!
Werd, thanks Kab!

That was a hell of a workout, and seriously... holy Pendlay #s. Nice work. :)
lol, Gracias Tweak

Your #'s are really coming along. Stout rows :)
Thanks LJ, feels good to be getting closer to the elusive non training wheel row :)

---------------------
L0g N0t3 and Ventag3:

I'm back from working out of state this week (don't have to go the next 2 weeks, YAY!). Feeling lazy and tired don't feel like lifting at all but I will (maybe) drag my ass to the gym tonight.

I HAVE TO get in the gym at least 3x a week, I have seemed to developed a small tire around the lower waist that I'm not growing fond of :bash::treadmill:

Eating has been pathetic, not enough protein at all and mostly carbs but I bet still under maintenance. Just not eating often.

Food is in the fridge, so no excuse there now. Need to order some pro powder to complete the dietary needs supply.

On a more uplifting note: The weather has been incredible!! 80* and sunny :D

Got my truck all washed and a mini detail by the local illegals at the car wash, she's shiny and smells good :hyper:

Looking forward to the tax refund which should be in my PO Box any day now!!! ANYYYYY DAAYYYYY

Looking forward to cable and not free loading wireless internet anymore (next month).

Things are looking up.. time to get my 'fitness' self in order damnit :weightlifter::deadlift:

See you on the flip side

Sarge

04-24-2008, 08:56 PM

gotmotivated-dotcom....

4.24.2008
Thursday

Weigh in: 222lbs

for reference of retarded eating (or lack thereof traveling)
intake today: blue berry muffin, tuna melt, juiced rockstar, protein shake with dextrose

pre workout nutrition:dex and protein shake then 9 Red Blast because I need not use excuses (motivation in a caplet I tell you... took it and waited, then found myself jamming out to some music pumped up to hit the gym 40 minutes later)
during workout nutrition: h20
post workout nutrition: dex and pro pow

Time: 1 hour long

5 minute treadmill warm up

Good Mornings
bar x 10
135x5
165x5
185x5
205x5
225x3

ooookay, considering all the circumstances (no food no GM's in long time), and left hammy tweakage still acting up. I dont' need to pull that sucker.

SLDL
225x5
275x5
315x5
365x2
405x1 *hard, but pleased that I nailed it - cleanly
225x12 *rough

Weighted Crunches -about damn time I did them, I've forgotten to do them and when I remembered I was too exhausted to do them (lazy!)
BW +25 x 2 x 10

DB Shrugs
90's x 8
130's x8

DB Hammer curls
40's
45's

Tri press downs - cambered bar
120 x20
140x15

Notes:Very happy I got in there and had a good session and pushed through it.

I need to roll my left hamstring I tweaked it a few weeks ago doing something (can not remember what) and I 'feel' it.. no pain but I think it's un happy with me.

Hidngod

04-24-2008, 09:42 PM

---------------------
L0g N0t3 and Ventag3:

I'm back from working out of state this week (don't have to go the next 2 weeks, YAY!). Feeling lazy and tired don't feel like lifting at all but I will (maybe) drag my ass to the gym tonight.

I HAVE TO get in the gym at least 3x a week, I have seemed to developed a small tire around the lower waist that I'm not growing fond of :bash::treadmill:

Eating has been pathetic, not enough protein at all and mostly carbs but I bet still under maintenance. Just not eating often.

Food is in the fridge, so no excuse there now. Need to order some pro powder to complete the dietary needs supply.

On a more uplifting note: The weather has been incredible!! 80* and sunny :D

Got my truck all washed and a mini detail by the local illegals at the car wash, she's shiny and smells good :hyper:

Looking forward to the tax refund which should be in my PO Box any day now!!! ANYYYYY DAAYYYYY

Looking forward to cable and not free loading wireless internet anymore (next month).

Things are looking up.. time to get my 'fitness' self in order damnit :weightlifter::deadlift:

See you on the flip side
Enjoy all your amenities when you get them. Enjoy spending your refund cheque.
And enjoy Killing That Shit!!!
You can do it man. You've already proven that.

Sarge

04-25-2008, 05:59 PM

Enjoy all your amenities when you get them. Enjoy spending your refund cheque.
And enjoy Killing That Shit!!!
You can do it man. You've already proven that.

Thanks bro!!! :deadlift:

side note: FAWK I'm sore!!!!!!!! I forgot what that felt like.

Hidngod

04-25-2008, 07:15 PM

Thanks bro!!! :deadlift:

side note: FAWK I'm sore!!!!!!!! I forgot what that felt like.

Hurts so good baby. Yeah! I love that feeling.

04-27-2008, 10:17 AM

Thank you thank you thank you.... reading your log just reminded us to get our taxes done, arrrrr

Great job getting it DONE!!!! (i mean the workouts... and I guess your taxes LOL)

Sarge

04-27-2008, 04:48 PM

Thank you thank you thank you.... reading your log just reminded us to get our taxes done, arrrrr
Great job getting it DONE!!!! (i mean the workouts... and I guess your taxes LOL)
Hey no problem :) Thanks CK!

4.27.2008
Sunday

Weigh in: 225lbs

pre workout nutrition: dextrose and protein powder + 10 Red Blast, Beta Alanine
during workout nutrition: gatorade, taurine, glutamine
post workout nutrition: some lasagna coming right up... damn tasty we made it last night. WW Pasta and all, but not exactly lo cal with the tub of riccota and all the cheese ;)

Time: a bit over 1 hour long

3 minute treadmill warm up

Push Presses - front
bar x 10
135x5
165x5
185x3
205x1
225x1
240x0 *poor form + couldn't lock it out
240x1 *fawk yah! PR!
185x6

wrist wraps were awesome, zero aches or pains

Cleans
135x8
165x3
185x3
205x1
225x1
235x1 *PR - god my form is horrible but I muscled it up

Front Squat
135x8

knee ached, stopped. pretty wiped out from all the previous stuff anyway.

Standing DB OHP
50's x10
60's x8
seated - 75's x 3 .... delts toast.

should have followed up with some back off sets. trying to remember to get those done.

db shrug
130's x10

bisept blastin
3 sets to uber pumpage - haven't been swole like that in a long time! The most curl sets i've done in months! LOL

Notes:Feels good to hit the gym, mentally, physically, spiritually. :buddha:

kook

04-27-2008, 05:48 PM

Nice work Sarge, couple of big PR's one right after the other, nice to know whatever you clean you could probably press as well.
:coolugh:

Nick

04-28-2008, 09:17 AM

Damn those are some awesome PR's bro. For me there is nothing like one of those special moments when you miss a big lift and just decide "f it, I'm gonna do it again and nail it", and then you do just that. Doesn't get better than that.

BiggT

04-28-2008, 11:37 AM

Nice job on the PRs, I see the gains just keep coming for you.

Que_66

04-29-2008, 06:54 AM

still no new pics? *sigh*

Sarge

04-29-2008, 04:06 PM

Nice work Sarge, couple of big PR's one right after the other, nice to know whatever you clean you could probably press as well.
:coolugh:
Thanks kook. Yeah it seems my leverages are very proportional these days.

Damn those are some awesome PR's bro. For me there is nothing like one of those special moments when you miss a big lift and just decide "f it, I'm gonna do it again and nail it", and then you do just that. Doesn't get better than that.
Exactly! It was do or die on the 2nd attempt, I was going to nail it. Period. THanks :)

Nice job on the PRs, I see the gains just keep coming for you.
Okay... either you jinxed me or I've reached diminishing returns as of today, lol..
Thanks brother

still no new pics? *sigh*
Nope, sorry. Been crazy lately if you haven't read, moving, job, ect so I haven't been superficially focused for awhile now. Just moving some weight.

4.29.2008
Tuesday

Weigh in: 225lbs - maintaining steadily and easily

pre workout nutrition: ate out: strawberry, blueberry and banana pancakes and an ham/spinach and cheese omelet.
during workout nutrition: 11 Red Blast, dextrose
post workout nutrition: a roast beef sammich coming right up

Duration: ?

3 minute treadmill warm up

OLY Squat
135x5
185x5
225x3
275x1
315x1
365x1
405x1 * battle for life :(
315x3
225x8

felt weak as an injured tortoise. 405 felt like a PR. Hoping it's food and sleep related!!

Shrugs
135x10
225x8
315x8
405x8
500x5
585x3

press downs
2 sets

Notes:Hmmm... well. That wasn't my best showing nor felt good. My elbows hurt and my knees too. Damn. Dare I say I need to drop the weight and do some rep work?

hushpuppies

:rant:

MR.cashcream

04-29-2008, 08:27 PM

Shrugs
135x10
225x8
315x8
405x8
500x5
585x3

That's some beastly trap work man, killin them puppies!!!

Sarge

04-30-2008, 12:10 PM

Thanks man. It was kind of random just to get something else done in there as energy was horribly low that day. I usually try to avoid shrugs.

Nick

04-30-2008, 12:19 PM

Nice work man... summer's around the corner, might be a good time for a few weeks of rep work and recuperation.

04-30-2008, 07:39 PM

I am jealous of your pre and post nutrition sometimes, pancakes sound sooo yummy!

Sarge

05-02-2008, 05:47 PM

Nice work man... summer's around the corner, might be a good time for a few weeks of rep work and recuperation.
Thanks man, so true. But after today's session i'm not so sure it'll recuperation LOL... :owned: by the 5 reppers

I am jealous of your pre and post nutrition sometimes, pancakes sound sooo yummy!
I don't know what you're talking about :whistler:

:D

5.2.2008
Friday

Modified Intermediate 5x5 Training
Week 1 Day 1

Weigh in: did not check

pre workout nutrition: tiny scoop of whey (what was left :( ) dextrose, 10 Red Blast, Beta Alanine, AF Glutamine
during workout nutrition: water
post workout nutrition:nothing yet

Duration: a little over an hour

3 minute treadmill warm up

OLY Squat
bar x 10
135x8
165x5
205x5
240x5
280x5
320x4 *mutha fawker!!!!!!!!!!!!!!!!!!!! :rl:

*280 was hard.. 320 I wasn't sure I'd get 3 out of... goal was 5, per madcow week 1 (and I underestimated my number's) :lol: ...wtf dood

DB Bench
45's x10
55's x5
75's x5
140lb Facepulls, 20 reps
85's x5

*eh, haven't done many of these in a while so it's as hard as twas to be expected.

Glenn Pendlay Rows
135x5
155x5
175x5
205x5
225x5

*pretty easy I suppose but I did have to use some of the force ( :fightingswords: ) for the last few reps on 225

Hypers on the shittiest GHR contraption. ever.
BWx8
+40x2x8

Crunches
+25x3x8

Notes:My shirt was drenched. Litterally dripping. I hardley ever have to wipe down equipment but I would have felt bad if I left the incline crunch bench wet.

My right elbow hurts and my knees came in on some of the squats.

Need to get some kind of GHR work in and pull throughs. ASAP.

HerDOC2005

05-02-2008, 07:37 PM

looking solid bro!

why change up the 5x5? and whats your goals now bro?

Sarge

05-02-2008, 08:39 PM

Thanks man.

Well, honestly it's not a total change. Same lifts, just different rep range (and volume I've come to find out today, cuz it kicked my ass). I was going for big PR singles for a while there. It was great fun when I was eating everything in sight and took naps every day (that deff. contributed to my long PR fest...).

Goals haven't changed really (other than I can't have goals of higher BW until I can afford a new wardrobe), I just gotta get my ass in the gym consistently I don't think i've hit the gym 3 days in one week for a while now.

IliekFude

05-02-2008, 09:55 PM

Keep grindin man.
Fuckin shrugs are rediculous.

Sarge

05-04-2008, 04:48 PM

Keep grindin man.
Fuckin shrugs are rediculous.
Thanks dood. :deadlift:

5.4.2008
Sunday

Week 1 Day 2

Weigh in: did not check

pre workout nutrition: you don't want to know. supps: 3 yohimbine, 100mg Caffinee, 5 Red Blast, 2 PureCEE, Beta Alanine, AF Glutamine
during workout nutrition: water
post workout nutrition:beef mac n cheese coming up

Duration: 40 minutes

OLY Front Squat - left schwety bawl prints on the floor
155x5
205x5
225x5
240x5 *PR I think...

Sweet... I haven't gone over 225x8 or 10. The 240 wasn't a battle for life, but it wasn't easy.

BTN PP/Jerk
135x8
165x5
185x1,x0,x1 (like a set.. .but i just missed a rep)

fauwkin' retahded. Just felt spent. Left my wraps hanging up to dry from last time and forgot them, not that I would have gotten to lift more with them anyway, lol

Conventional Dead Lift no belt
135x5
255x5
315x5
365x5
405x1 added straps then x1 more ... toast

Was supposed to be x5 (based on my 500lb max). Not going to complain as I wasn't really prepared to train anyway.

Busted out some chalk in a stealthy way, very cool and pleased that my grip strength is pretty good haven't not focused on it at all specifically.

DB Curls
35's
40's
45's

Notes:
Up way too late again. We went out. Felt like all the good stuff and nutritients were flushed out of my body.
I'm an athlete, gotta get back in the groove! :bash:

Going to NYC on a train tomorrow to see someone with P and hang out for a few hours.

Wednesday I have a funeral to attend :rose: