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Post by Johnny Mnemonic on Jun 19, 2006 22:55:42 GMT -5
Yeah, you definitely want to lower the weight on the squats. You can try Appropriating the weight to about 55-65% of 1RM or just quesstimate.
My interview went pretty well. The Head Trainer who interviewed me said I and another guy had impressed him the most amongst the interviewees. However they need to hire a female first, so that means if I am hired it would not be till late summer. He said to keep in touch and check in periodically on the status of the position. I have already called him once to thank him for taking the time out for me as well as reiterating that I am the best guy for the job.
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Post by Boris on Jun 21, 2006 22:27:29 GMT -5
Thanks Johnny. I'm going to have to review the formula for appropriating weight for the umpteenth time, but yeah I'll do that.
I'm glad we got to talk on the phone the other day. Like I said, I'm not sure about the August meet either. I'll try to make a decision in the next couple of weeks. On a very positive note, I talked with the AD today (just happened to see him at the pool) and it looks like I'll be given weight room privileges again starting next week!
Wednesday, June 21, 2006 CGBP: bar x 10-20 x 3sets, 135 x 10 x 2sets, 185 x 6 x 2sets*, 205 x 5 x 3sets, 205 x 4*
*=w. wrist wraps
My wrists are still giving me no end of troubles. Close grip bench is about all I can manage and it isn't easy. I guess I should be grateful that they won't ruin my squat, but any kind of pulling or dumbell work is out of the question for a while.
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Post by Johnny Mnemonic on Jun 22, 2006 20:44:10 GMT -5
Thanks Johnny. I'm going to have to review the formula for appropriating weight for the umpteenth time, but yeah I'll do that. I'm glad we got to talk on the phone the other day. Like I said, I'm not sure about the August meet either. I'll try to make a decision in the next couple of weeks. On a very positive note, I talked with the AD today (just happened to see him at the pool) and it looks like I'll be given weight room privileges again starting next week! SSSWWEEEEEEEEETT!!!
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Post by Boris on Jun 23, 2006 0:10:00 GMT -5
Yeah, I'm really happy about it. I think the whole thing was a 'clearing house' issue with the weight room access issue. The ADs always done right by me up until this and I'm really glad it turned out to be what it was. I plan on giving Michael a call and hope to start working with him again next week!
Thursday, June 22, 2006 SQ: bar x 6 x 2sets, 135 x 3 x 2sets, 225 x 3 x 2sets, 315 x 1*, 315 x 6 x 2sets**
*=w. wrist wraps **=w. wrist wraps and belt
I felt like total crap today - still have some jet lag and a humongous migraine. I somehow thought that lifting might help... I was wrong. After a single w. 315 that felt like 405, I decided it was time to man up and have a decent set - I was pretty happy with the two sets of 6, but I felt like yacking and still do...
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Post by Boris on Jun 24, 2006 18:37:40 GMT -5
Saturday, June 23, 2006 KB Swings (53lbs): x20 GHR: x10 x 3sets Windmills (53lbs KB): x10 x 2sets One Arm KB Overhead SQ: x10 x 3sets
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Post by Boris on Jun 26, 2006 22:50:15 GMT -5
Monday, June 26, 2006 - BP CGBP: bar x 10-20 x 3sets, 135 x 10 x 2sets, 185 x 6, 225 x 3*, 210 x 4 x 4sets* Spider Bench Rows: 45lbs x 10, 90lbs x 10, 135 x 10 x 2sets Green Band Tricep Pushdowns: x10 x 3sets
*=w. wrist wraps
Wrists are still giving me no end of troubles - I wanted to do chins, but it was not happening. Chest supported t-bar rows (aka 'spider bench rows') are the bane of my existence... Probably a good reason to keep doing them...
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Post by Boris on Jun 29, 2006 10:09:34 GMT -5
Wednesday, June 27, 2006 SQ: bar x 6 x 2sets, 135 x 6, 225 x 6, 315 x 6 x 4sets*
*=w. belt
For the second time in as many squat workouts, I felt nauseous and the weights felt like a ton. I had planned to go heavier today, but decided to just try to ramp up the volume a little.
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Post by Boris on Jun 30, 2006 0:31:38 GMT -5
Thursday, June 29, 2006 - BP Incline BP: bar x 15-20 x 2sets, 135 x 6 x 6sets alternated with - Giant Set Bent-Over DB Front Raise/Bent-Over Laterals/Bent-Over Rear Raise (arm extension/hyperextension): 10lbs x 10, 15lbs x 6 x 5sets Lying DB Tricep Ext.: 20lbs x 6, 30lbs x 6, 40lbs x 4 Lying Elbows-Out Tricep Ext. (aka 'Tate Presses'): 40lbs x 6*, 50lbs x 6* Green Band Pushdowns: x10 x 3sets 45 Degree Hyperextensions: x10 x 4sets
*=w. wrist wraps
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Post by Boris on Jul 1, 2006 0:43:40 GMT -5
Friday, June 30, 2006 Overhead SQ: bar x 6 x 2sets, 135 x 2, 185 x 1, 225 x miss x 3, 205 x 1
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Post by Boris on Jul 4, 2006 8:19:54 GMT -5
Monday, July 3, 2006 - BP BP: bar x 10-20 x 3sets, 135 x 10 x 2sets, 185 x 6, 225 x 3, 235 x 2, 225 x 3 x 4sets Pull-Ups: x10 x 3sets Military Press: bar x 10, 135 x 6 x 2sets
My right shoulder was bothering me again... It feels fine today though. I have a feeling that dropping 225 on my neck last week wasn't helping things much.
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Post by Johnny Mnemonic on Jul 4, 2006 13:45:53 GMT -5
I saw the video you posted of the overhead squats. For some reason my computer didn't play it at regular speed (slow mo)but I saw the bar fall. Ouch. By the way if you are still free next weekend, I can come up and I won't workout but I can get Smyth and we can help you out with a bench shirt workout.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 5, 2006 13:44:39 GMT -5
one day my squat will come close toyours!
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Post by Boris on Jul 6, 2006 23:34:09 GMT -5
Johnny, Just let me know when you're coming to town! I don't know about the shirt - I probably won't even bother with it. We can check out the high school if you're interested, but I probably won't be doing much on Saturday either - I'm pretty beat up right now.
ylspecial, Hit a meet and I bet you pass me in NO TIME!!
Wednesday, July 5, 2006 - SQ SQ: bar x 6 x 2sets, 135 x 3 x 2sets, 225 x 2 x 2sets, 315 x 1 x 2sets, 365 x 3 x 3sets* Manta-Ray SQ: 225 x 4, 225 x 6 x 2sets
*=w. belt
Weights felt heavy today.
Thursday, June 6, 2006 - BP Incline BP: bar x 10-20 x 2sets, 135 x 10 x 4sets One-Arm DB Rows: 70lbs x 10, 90lbs x 10, 110lbs x 6 Spider Bench Rows: 90lbs x 10 x 3sets Shoulder Complex (Bent-Over Front Raise/Bent-Over Laterals/Bent-Over Arm Hyperextension): 10lbs x 10, 15lbs x 6, 20lbs x 5 Green Band Tricep Pushdowns: x10 x 4sets Cross Bench DB Pullovers: 30lbs x 10 x 3sets
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Post by Boris on Jul 10, 2006 17:45:12 GMT -5
Saturday, July 8, 2006 - SQ Aux. Manta-Ray SQ: bar x 10 x 2sets, 135 x 6 x 2sets, 225 x 4 GM: 225 x 5 x 3sets 45 Degree Hyperextensions: x10 x 3sets Incline Board Sit-Ups: x15 x 3sets GHR: x15 Right knee was acting up a bit, so I stopped the Manta-Ray SQ early.
Sunday, July 9, 2006 - Extra Workout GHR: x10 x 3sets Windmills: 53lbs KB x 10 x 3sets
Monday, July 10, 2006 - Extra Session "Cossacks": x20 x 3sets One-Arm OH SQ (w. KB): 53lbs x 10, 70lbs x 10 x 2sets Cossacks: 25lbs x 20, 53lbs x 20
"Cossacks" are basically a side-lunge where you shift your weight from side to side. It's a great mobility drill/exercise for the hips and adductors.
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Post by Boris on Jul 13, 2006 15:06:33 GMT -5
Tuesday, July 11, 2006 Pull-Ups: x8 x 5sets Lying DB Tri Extensions: 20lbs x 10, 30lbs x 10 x 3sets, 35lbs x 8 Bent-Over BB Rows: 135 x 10 x 3sets
I now have a tricky right knee... Whoohooo...
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