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Post by dbunch on Aug 24, 2012 5:04:05 GMT -5
I love your squat rack
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Post by skabow22 on Aug 24, 2012 15:00:12 GMT -5
Haha! yeah, its not the best is it? to be honest with you, those saw horses are about 30 years old, probably would have had better luck catching a missed squat with hope and wishes.
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Post by dbunch on Aug 25, 2012 10:16:02 GMT -5
Actually I think it’s pretty cool. I love the homemade “Fit Gyver” stuff
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Post by skabow22 on Aug 27, 2012 10:22:41 GMT -5
Monday 8/27/12:
Squat: 8x135 5x175 4x205 3x235 2x260 1x275 1x285 1x305 2x8-10x245
Glute ham Raise: 4x10-12
Leg Press: 20x45, 45 per side 20x45, 45, 25 per side
Calves: 2x15+
Good session, all the singles moved easy and fast. The leg presses sucked, not used to the movement or 20 rep sets, but I think they will help my squat out for sure.
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Post by buckeye2010 on Aug 27, 2012 20:48:22 GMT -5
Good volume on your lower body.
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Post by skabow22 on Aug 29, 2012 9:30:28 GMT -5
Wednesday 8/29/12, ( Bench and Assistance): Strong 15, Week 1:
Bench Press: 15xbar 5x115 4x135 3x155 2x170 1x170 1x185 1x200, all of the singles I paused for 5 seconds, and then flew up.
Incline Press: 15x135 12x135
Face Pulls and Reverse Fly: 3x12 for each
Seated Dumbbell Press: 10x45's 10x45's
Good session today, everything felt great.
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Post by skabow22 on Aug 31, 2012 12:58:30 GMT -5
Friday 8/31/12: Strong 15, Week 1:
Deadlift: 10x135, stiff leg 5x165 4x205 3x250 2x295 1x335, belt 1x350, belt 1x375, belt. smokeshow, flew up like nothing, held at the top for about 10 seconds. 3x315, belt 10x185, Stiff Leg
DB Rows: 8x55 8x65 8x75
V-Handle Pulldowns: 3x10-12x100
Cable Rows: 3x10-12x100
All rowing and pulldowns were held for a one count at the top. Felt really good and I can tell my entire backside will be hurting tomorrow.
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Post by skabow22 on Sept 3, 2012 10:21:00 GMT -5
Monday 9/2/12: Strong 15, Week 2:
Squat: 8x135 5x175 4x205 3x235 2x260 1x275, belt 1x295, belt 1x315, belt. All singles were light and fast. 10x260 8x260
Glue Ham Raise: 4x10-12
Leg Press: 20x 45, 45 per side 16x 45, 45, 45 per side
Calves: 2x15
Really good solid session. Squats were all pretty easy, especially the singles, they are moving with a lot of speed.
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Post by skabow22 on Sept 5, 2012 10:05:46 GMT -5
Wednesday 9/5/12: Strong 15, Week 2:
Bench Press: 15xbar 5x115 4x135 3x155 2x170 1x180 1x190 1x205, all paused for 5 seconds. Fast and easy.
Incline Press: 12x145 10x145
Chest Supported Rows/Reverse Fly Superset: 3x10 for each
Seated DB Press: 12x45's 10x45's
Curls: 3x10-15x45
Good session, everything felt easy and shoulder seems to be doing alright.
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Post by skabow22 on Oct 9, 2012 16:51:39 GMT -5
Took a bit of a hiatus as I came back to school and was getting my schedule worked out and myself settled. Never stopped training, just nothing with a sharp focus and not as consistent as I would like. Finally think i have all the kinks worked out and am ready to get back to the nitty gritty. Got this session in yesterday, I am just going to pick up my log from here.
Monday, 10/8/12:
Cambered Bar Rows: 15xbar 12x95 8x115 8x135 6x155 6x155 6x155
Press Behind Neck: 12xbar 8x95 7x115 7x115 7x115 7x115
DB Bench Press: 3 sets of 12x50's
DB Curls: 3sets of 12x30's
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Post by skabow22 on Oct 10, 2012 11:21:49 GMT -5
Wednesday, 10/10/12: Squat/Deadlift and Legs:
Squat: 8x135 5x185 3x225 2x275 6x295, with belt 6x305, with belt 4x315, with belt
Stiff Leg Deadlift from Floor: 5x135 5x225 4x275 4x275 4x275
Leg Press: 3x12
Calves: 2x15
Good session, and surprisingly strong squats today.
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Post by skabow22 on Oct 16, 2012 15:59:41 GMT -5
Tuesday 10/16/12: Squat and Legs
Squat: 15xfree squats 8x135 5x185 4x225 3x245 2x275 1x295, with belt 1x315, with belt 1x330, with belt 5x315, with belt. Good set, hard but not all out.
Pause Squat 3x265 3x265
Leg Curl: 4x10-15
Leg Press: 2x20
Tried to do some calves but got shut down because of my broken toe. Still a really good session over all.
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Post by skabow22 on Oct 17, 2012 12:16:15 GMT -5
Wednesday 10/17/12: Pressing
Incline Bench Press: 10xbar 5x115 4x135 3x155 2x175 1x185 1x195 1x205 5x195
Seated DB Press: 3x10x50's
DB Bench Press: 3x12x60's
Triceps Extensions: 3x15
Felt solid. Didn't think I would get the 195 for 5 so easily.
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Post by skabow22 on Oct 19, 2012 13:17:12 GMT -5
Friday 10/19/12, Deadlift and Back:
Deadlift: 8x135, stiff leg 5x185, stiff leg 3x225, stiff leg 3x275 1x315 2x325, with belt 2x350, with belt 2x375, with belt
DB Rows: 10x55 10x65 3sets of 10x75's
Cable Rows: 3x12-15
DB Curls: 3x12
Good session, lots of good work in for the upper back.
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Post by skabow22 on Oct 23, 2012 17:25:27 GMT -5
Tuesday 10/23/12, Squat and Legs:
Squat: 8x135 5x185 5x225 3x245 1x280 1x295 1x315 2x5x275
Pause Squat: 2x5x225
Leg Curl: 4x10-15
Calves: 2x15
Hip flexor is acting up again, I need to do a better job of keeping everything flexible and warming up well.
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Post by skabow22 on Jun 30, 2013 19:03:10 GMT -5
Been gone for a long, long while guys but thought I should try and come back. Training has been going so-so, busy with school, but now that t he summer is here i am hoping things can pick up nicely. Recently started a cycle of the Cube Method and have been enjoying it quite a bit. Here is the training fro the past few weeks.
Heavy Squat, 6/17/13:
1. Squat: Bar x 15 135 x 8 185 x 5 225 x 5 275 x 3 305 x 2,2,2,2,2 (BELT)
2. Front Squat: 185 x 10, 10,10
3. Good Mornings: 95 x 12, 12, 12
5. Band Row-Downs: 3x15 6. Band Pushdowns: 3x20 7. Band Leg Curls: 3x15
Session Grade: 80% Notes: Really good speed on all of the squats. Front squatting was pretty brutal, quads feel absolute destroyed. Felt good doing all of the various assistance work for body parts other than legs, just got a light pump in. Overall, a really successful day and a great start to the Cube.
Explosive Bench Press, 6/20/13:
1. Close Grip Bench Press: Bar x 15 95 x 8 115 x 8 135 x 5 155 x 3,3,3,3,3,3,3,3
2. Incline Bench Press: 155 x 8,8,8
3. Seated Press: 135 x 8,6,6
4. Dumbbell Rows: 55 x 10 75 x 10, 10, 10 5. Band Leg Curls: 3 x 15 6. DB Curls: 3x10
Session Grade: 80% Notes: Really good session today, very short rest intervals on the benching. Lots of good work in on the accessory work too. Nothing to write home about, but definitely just solid work.
Repetition Deadlift, 6/21/13:
1. 4" Block Pull: 135 x 5 185 x 5 225 x 5 275 x 3 295 x 3 305 x 8 (BELT) 335 x 2, 2
Session Grade: 80% Notes: In a rush today, main lift was all I had time for, but still a decent session as far as it went.
Explosive Squat, 6/24/13:
1. Pause Squat: Bar x 15 135 x 8 185 x 5 230 x 3,3,3,3,3,3,3,3
2. Olympic Squat: 245 x 5,5,5,5,5
3. Band Row Downs: 3 x 20, 15, 15 4. Band Leg Curls: 3 x 20, 15, 15 5. Band Pushdowns: 3 x 20, 20, 15
Session Grade: 80% Notes: Pretty good session tonight, if absolutely grueling. Pausing the squats was a rough, but rewarding idea. Really surprised at how tired I was afterwards as well, the olympic squats were brutal, even though they weren't that heavy. Got a lot of good work in today, happy about it for sure.
Repetition Bench Press, 6/26/13:
1. Overhead Press: Bar x 20, 20 95 x 10 135 x 5 155 x 3 185 x 3 push presses from here 205 x 2,2,2,2,2 205 x 8
2. Seated DB Press: 50's x 12, 12, 12
3. DB Incline Bench: 50's x 20, 20
Session Grade: 80% Notes: Really good session, pressing is moving well, and 205 for 8 is a good sign since its my first day back to heavy overheads. Will say, I am tired as can be, I had forgotten how much it can take out of you to press standing up! Only did overheads to give my shoulders a bit of a break from benching, should be back to it next week.
Heavy Deadlift, 6/28/13:
1. Olympic Squat: Bar x 15 135 x 8 185 x 8 225 x 8, all smoke shows, no belt.
2. 4" Block Pull: 135 x 5 185 x 5 225 x 5 275 x 3 315 x 3 335 x 3 350 x 2,2,2,2,2 (Belt). 350 x 2 (belt, from the floor).
3. Snatch Grip, 4" Block Pull: 225 x 12, 12
4. DB Row: 55 x 10 75 x 10, 10, 10 5. Band Leg Curls: 2 x 20 6. DB Curls: 2 x 12 Session Grade: 80% Notes: FINALLY! A good deadlift session! I have been having shitty ones for a long time and its nice to finally win one. Block pulls felt really good, and the double from the floor was fast and easy. Technique felt off when I went back to the floor, but thats almost better. Even with poor technique the 350 double felt awesome. The snatch grip deads were also awesome. I think I went a bit lighter than I needed to, but still felt like I got a lot of awesome work in for the upper back.
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Post by skabow22 on Jul 1, 2013 18:34:35 GMT -5
Repetition Squat, 7/1/13:
1. Squat: Bar x 15 135 x 8 185 x 8 225 x 8 250 x 8 275 x 8, everything sans belt.
2. Olympic Squat: 225 x 10, 9, 8
3. Stiff Leg Deadlift: 225 x 10, 10. meant to do a third set but I was totally gassed.
4. Band Pulldowns: 3 x 20 5. Band Leg Curls: 3 x 20, 20, 15 6. Band Pushdowns: 3 x 25, 25, 20
Session Grade: 80% Notes: Really nice session all things considered, but man I am tired. Seemed like a ton of volume on the squats and it really added up by the end of the session. I think i could have pushed through, but it was so humid outside and I was sweating bullets; just got dehydrated and started getting light headed.
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Post by skabow22 on Jul 4, 2013 18:06:49 GMT -5
Heavy Bench Press, 7/4/13
1. Bench Press: Bar x 15 95 x 8 115 x 8 135 x 5 155 x 5 185 x 3 205 x 2,2,2,2,2
2. Behind the Neck Press: 95 x 12, 12, 12, 12, 12, 12
4. Dumbbell Rows: 4 x 12 5. DB Curls: 3 x 10 6. Band Leg Curls: 3 x 20
Session Grade: 80% Notes: A little pressed for time, but a good session. Bench didn't feel quite right, never got going with it and my groove felt off. But, I have programmed light enough that everything still moved fairly easily. Lots of volume on the PBN; I think its the overhead variation I suck at the most, so figured I should give it some attention. Everything else is just punching the clock.
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Post by skabow22 on Jul 5, 2013 16:25:38 GMT -5
Explosive Deadlift, 7/5/13:
1. Deadlift: 135 x 5 185 x 5 225 x 5 245 x 3 265 x 3,3,3,3,3,3,3,3
3. Snatch Grip 4" Block Pull: 265 x 8, 10
4. DB Row: 4 x 10-12 5. Band Leg Curls: 3 x 20 6. Curls: 3 x 15
Session Grade: 80% Notes: Not a bad session. Didn't squat before pulling, quads were still sore form monday and just didn't feel like it. Deadlifts went well, but they were quite light. Snatch grips felt good as well, I think they are going to pay off big time when I pull heavier weights.
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Post by yankees on Jul 5, 2013 19:22:40 GMT -5
Nice numbers and effort all the way around bro ! Man, lots of volume, wheew !
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Post by skabow22 on Jul 5, 2013 20:30:49 GMT -5
Nice numbers and effort all the way around bro ! Man, lots of volume, wheew ! Thanks! I can't say the numbers are particularly good, but I am trying to get better. And yeah, I am trying to use a bit more volume and a little less intensity than I have been for a while; so far I am liking it a lot, I feel really well worked but not just beat to pieces. Doing lots of harder variations of the competition lifts that force you to use less weight as well: beltless squats, long paused benches, defict and block pulls. Looking to hit some big PR's at the end of my cycle!
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Post by skabow22 on Jul 9, 2013 21:05:48 GMT -5
Heavy Squat, 7/9/13:
1. Squat: Bar x 15 135 x 8 185 x 5 225 x 5 275 x 3 315 x 2 330 x 2,2,2 (Belt) set 1 set 2 set 3
2. Front Squat: 185 x 12, 12, 10
3. Good Mornings: 95 x 15, 15, 15
4. Chest Supported DB Rows: 3 x 12 5. Band Leg Curls: 3 x 20, 15, 15 6. Tricep Pushdowns: 3 x 20
Session Grade: 80% Notes: Felt like bar speed on the squats was AWESOME. I think I could have slammed out sets of 5 with my top sets without too much trouble. The dog distracted me on the 2nd rep of my last set, but otherwise, it felt awesome.
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Post by skabow22 on Jul 10, 2013 15:45:12 GMT -5
Explosive Bench Press, 7/10/13:
1. Close Grip Bench, 5 cnt. Pause: Bar x 15 95 x 8 115 x 8 135 x 5 155 x 5 165 x 2,2,2,2,2,2
2. Incline Bench Press: 165 x 14, 12, 10
3. Seated Press: 135 x 10, 10, 8
4. DB Rows: 4 x 10 (warm up), 14, 12, 12 5. Band Leg Curls: 2 x 20, 20 6. Curls: 2 x 15, 15
Session Grade: 80% Notes: Speed on the bench was really good today, even with the long pauses. Lots of reps on the assistance work as well, things are going well. Took it easy on the leg curls and curls. I was getting pretty tired and my hamstrings were sore from yesterday and my forearms were pretty pumped from the rows. Still, a really good session all around.
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Post by skabow22 on Jul 21, 2013 21:07:27 GMT -5
Hey guys, haven't really updated my log this week because I had a kind of shitty week all things considered. But here it is anyway for those interested.
Explosive Squat, 7/15/13: 1. Beltless Pause Squat: Bar x 12 135 x 8 185 x 5 225 x 5 250 x 2,2,2,2,2,2
2. Olympic Squat: 250 x 5,5,5,5 wanted to do another set but my knee was killing me.
Session Grade: 80%, barely Notes: Helped my girlfriend move into a new place over the weekend and twisted my knee carrying a sofa up the stairs. Hurt pretty good to be honest with you, but I wanted to try and squat anyway. Got all of my Cube cycle work in, as well as some assistance with the Oly squats. But after that, I was done and just cashed things in.
Repetition Bench Press, 7/17/13: 1. Incline Bench Press: Bar x 15 95 x 8 115 x 8 135 x 5 155 x 5 185 x 3 205 x 6, not too bad here, had some good pop but technique didn't feel awesome.
2. Seated DB Press: 50's x 13, 12, 12
3. DB Bench: 50's x 20, 20
Session Grade: 80% Notes: Kind of a mediocre session all things considered. Incline went alright, but the seated presses and the benching were meh. Not having any dumbbells above 50 lbs is really cramping my style on those two movements in particular.
Heavy Deadlift, 7/19/13: 1. Deficit Deadlift: 135 x 5 185 x 5, 5. Still getting knee pain. Decided not to be stupid and push through, shut it down here.
2. Rows: Did about 8 sets of DB rows, varrying weight and sets, just tried to get a lot of work in.
3. Curls: 4 sets of 12.
Session Grade: -10% Notes: The knee pain on the deads sucked. Breaking things off the floor was just awful. I am hoping keeping off my feet for the weekend will help.
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Post by skabow22 on Jul 23, 2013 18:30:28 GMT -5
Repetition Squat, 7/23/13:
1. Squat: Bar x 12 135 x 8 185 x 8 225 x 8 275 x 5 310 x 6, beltless PR!
2. Olympic Squat: 225 x 10, 10, 10
3. SLDL: 225 x 5, felt a twinge in my knee.
4. Band Leg Curls: 5 x 20, 20, 20, 15, 15. 5. Calf Raises: 3 x 15, 15, 15
Session Grade: 80% Notes: Squats felt really good, even with my knee still a little messed up. Pretty solid PR for no belt. Olympic squats went well too. Stiff legs were bothering me though, so I just tried to make up for it by doing tons of the leg curls. Good day all things considered.
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