Stroup's Log [Archive] - Starting Strength Forums

Patrick Stroup

08-14-2012, 07:48 AM

08/13/12
Bench: 160x5, 185x5, 205x5
Incline: 115x10, 135x10, 160x10
Press: 140x5x2
Pendlay Rows: 185x3x8
[A1]Underhand Pullaparts: Minix30, 20, 10
[A2]Band Pushdowns: Minix30, 20, 10

Solid. Running 531 Bench, SST Incline, and then on thursdays after pressing SST Closegrips.

SST %s
Week 1
50x10, 60x10, 70x10

Week 2
60x8, 70x8, 80x6

Week 3
65x5, 75x5, 85x5

kind of have some cycles ending at random times over the next month or so. So I have to fill the gaps, I'll do it with 531 then take a week off once I finish everything and evaluate where to go from there. I hit my weight loss goal of <248 so the new weight loss goal before March of next year is to be <231 lbs. So I can fit in with the new IPF weight classes.

Patrick Stroup

08-14-2012, 08:04 AM

Here is a link to a cool 531 with big assistance spreadsheet that I made, it prints out as ONE page which is nice. Didnt include deload numbers because deloads are for weenies. : )

Click File > Download > excel to grab a copy.

https://docs.google.com/spreadsheet/ccc?key=0Aihw6tPsnPLMdFNzajFpWnFGdnRlNVI4TVBic3VKW kE#gid=0

ALSO MEET IN SITES.

December 8th, Summerville SC. USAPLSC YMCA Christmas blah blah meet.

Will compete as a 242 I believe (old weight classes) but will probably weigh quite a bit under.

Patrick Stroup

08-15-2012, 06:52 AM

08/14/12 BW: 244 (in the afternoon!)
24" Box Jumps: 3x5
Squat: 405x3x2 (90%)
GHR: 5x8
[A1]Neck Flexion: 25x15, 45x15
[A2]Neck Harness: 25x50, 50x25

This one was great. Nothing was crazy hard and I did those three sets without any sort of psych up. Solid. I am officially on the last hole of my belt when I first got it I was on like hole 2, now hole 10. Time to drill some new ones!

http://www.youtube.com/watch?v=1kkuu8vkLqg&feature=youtu.be

AdamW

08-15-2012, 06:57 AM

Nice squatting Stroup! Wish I was on the same last hole on my belt that you are, I'm on the other end, haha...

Patrick Stroup

08-16-2012, 06:44 AM

08/15/12
Press: 165x3x1 (95%)
CG Bench: 120x10, 145x10, 165x10
Cubans: 55x3x10

Thats it, class started again so I had to sneak this one in because they changed my class day from wednesday to thursday... so yeah. Singles were easy money. Gonna smash 185 at the end of this cycle.

Gillian Mounsey

08-16-2012, 09:51 AM

Solid squats and the belt thing is quite an accomplishment. How much has your diet changed over that time frame?

Unfortunately I have gone the other way on my belt. I'm out a notch since I got the belt last summer.

What do you think of the Cubans?

Patrick Stroup

08-16-2012, 11:22 AM

My diet change was simple but huge. Biggest thing was just doing it, staying committed to 2lbs of meat a day minimum, 9+ hours of sleep a day, eating 50 grams of meat protein first thing when I wake up.

My diet is basic elimination diet of no grains, legumes, gluten, sugar, artificial sweetner. Everything else is par for the course. But severely limit my intake of dairy, fruit, and nuts. I eat a TON of meat and potatoes. My carbs are only pre and post workout. Simple.

Cubans aka the Muscle Snatch are awesome. Stuff like side raises and front raises have ways of impinging my shoulders but the cubans hit all heads it seems and makes them feel better after doing them. Plus its like the only "weightlifter" kind of movement I can do that applies to powerlifting. I dont know what the return will be on my bench and press but I imagine its helping my external rotation a ton.

Callador

08-16-2012, 11:47 AM

Interesting. I will have to look into those. I am always looking for new shoulder movements.

Keep up the great work!

Patrick Stroup

08-16-2012, 12:02 PM

http://www.youtube.com/watch?v=D7ysg7wm7Kg&feature=plcp

For those interested. EXCELLENT movement for busted up shoulders and training external rotation.

Patrick Stroup

08-20-2012, 06:38 AM

08/17/12
Squat: 360x2x2
Dead: 450x7x2*PR
Hammer Curls: 40x2x10, 30x2x10, 25x2x10

Wow. I am glad I didnt do 5 sets of 2 as my recovery squat and did two sets instead. This was a fight, but after the seventh set I was suprised I felt recovered. So I just went bananas on some drop set hammer curls.

08/18/12
Bench: 170x3, 190x3, 220x3, 190x3, 170x10
Incline: 135x8, 160x8, 180x6
Pullups (recon ron): 5, 4, 3, 3, 3

Done. Ran the 531 ladder and repped the last rung. If that makes sense. Ready to try another steel thing, 531 is fun and all but I prefer more weight over more sets.

Video of my last set of deads.

http://www.youtube.com/watch?v=77-7QvFYMSE&feature=youtu.be

Patrick Stroup

08-21-2012, 07:31 AM

Uhhhhhhhhh. Notes: school has started back so this was not my normal squat day...

Squat: 405x3, 405x1 (failed on 2)
CG Bench: 205x5x3
Pendlay Row: 205x3x10

Yeah. Shitty. First set moved well, but that deadlift session friday + not having the extra recovery day fucked me. 2nd rep I was about an inch or two out of the hole when my lowback just couldnt remain in extension. Basically going to not deadlift this friday and shift it to Monday, then squat on Friday. Gives me plenty of time between sessions.

So my training schedule is going to shift a bit as well. Just MWF with all the main stuff, then saturday may just be a bodybuilding day. Fucking school.

AdamW

08-21-2012, 08:27 AM

Nice deadlifts Stroup! Bummer about the missed squat but I think the new schedule will sort you out.

Gillian Mounsey

08-21-2012, 09:09 AM

Stroup, are you a school teacher or a student?

Nice deads. Do you have cheat days on your diet? I don't think I could survive on the menu. I have a saying that Mac laughs at, "Mmm, corn syrup, my favorite!"

Patrick Stroup

08-21-2012, 10:00 AM

Student, I work fulltime during the day, and two days out of the week I go to class at night for HVAC/R (heating, air conditioning, and refrigeration technology).

Life usually throws me cheat days like anniversaries, birthdays, family get togethers. Other than that I am all the time Paleo. it really isnt bad for me (its way worse for my wife and her MASSIVE sweet tooth, but she already has low bf%) Meat and Potatoes is what I enjoy eating anyway.

i also made cheating VERY hard because the only two foods I like to cheat with are pizza from King's Pizza in myrtle beach, SC. And mexican / burritos from a few resteraunts at the beach. So i have to drive 1.5 hours to cheat. Haha.

djl236

08-21-2012, 01:51 PM

Patrick Stroup

08-21-2012, 02:17 PM

Sure! Uh. Let me preface and say I am not expert, and my diet is a very crude take on paleo with a focus on eating all parts of the animal and getting a lot of sleep and sunshine.

Weekdays are...

Wake up at 7:30ish and shower/drive to work

8:45am - 8oz of beef, chicken, or pork or 5 eggs or both (lol) + big fistful of walnuts and 16oz of black coffee

12:00pm - 8 oz of beef, chicken, pork, or 5 eggs (sometimes cooked vegetables, or carrots and potatoes, or sweet potato)

4:30pm - (pre-training) 8oz of meat or 5 eggs + 1 large potato or sweet potato MAYBE a piece of fruit (apples!)

between 4:30-5:30 I will either have 1 cup of black of coffee or a whole damn pot depending on if its a crazy training day

RIGHT AFTER WORKOUT - walk my dog 2ish miles at a mad man pace.

07:00pm - (dinner or post workout) 8-16oz of meat + 1-2 large potatos or sweet potatos sometimes I might have a piece of fruit or some natural almond butter.

10:30pm - BED IN A PITCH BLACK ROOM.

not included are me munching on random organ meats or chugging down home made bone broth or gnawing on the soft bones after I am done making said broth in the crockpot. I also cook everything in coconut oil, sparingly have sour cream or natural cheese with my potatos. which I cook about 100 different ways but most of the time I just eat them boiled with salt and pepper. hella boring but in general I try to eat 2lbs of meat, 1 or 2 potatos, limit fruit and nuts a ton, and I currently dont use any supplements or whey protein. i really think this has had a HUGGGGGGGGE effect. focusing on getting protein from only meat and eggs and avoiding anything not natural. Like artificial sweetners.

For those going "where the hell are the vegetables!?!?" I dont eat a ton of them but will every now and then have some but mostly eat carrots and potatos as my non-animal based eats.

but that exact layout has taken me slowly down from 270+ in May to a fully hydrated three meals into the day pre workout weight of 243 last night. Again nothing crazy in my eyes. But I am down like 2 cup sizes and a pant size and technically stronger on all my lifts (except Bench!!!).

djl236

08-21-2012, 05:28 PM

Nice job Stroup, dropping 30 lbs that quick is no joke. Good write up.

Patrick Stroup

08-22-2012, 06:56 AM

Now I just have to bench 3 wheels and press 2 wheels.

djl236

08-22-2012, 12:36 PM

Now I just have to bench 3 wheels and press 2 wheels.

I'm working on a 200-205 press before I worry about 2 wheels. I just can't seem to break 195.

Patrick Stroup

08-22-2012, 12:55 PM

I am sure you will get there well before me Brother. I just set unrealistic goals so that when I reach the realistic ones I am like "pfffft, there is a lady pressing this weight right now for reps"

swilczewski

08-22-2012, 01:27 PM

Congrats on the weight loss, I don't think i could survive on that diet.

Patrick Stroup

08-22-2012, 01:34 PM

so for fun I measured out my "macros" today.

230 protein, 150 carbs, 100 fat

No clue on calories.

Patrick Stroup

08-23-2012, 07:11 AM

08/22/12
3-ct Pause Squats: 315x3x2
Press: Barx5, 95x3, 115x2, 135x2, 155x1, 165x1, 175xF, 175xF, 145x7
[A1]Chins: 6, 4, 4, 3, 3 (recon ron program)
[A2]Dips: BWx3x8 (elbows TIGHT at sides)
Cuban Press: 60x3x10

Eh. I was expecting as much with my press, two singles with 100% seemed daunting from the start for me. So yeah, not a bummer because its not a contested lift for me. One day this will be 2 wheels. Just not today. hahaha Pause squats at that light of a weight feel like speed work to me (i believe that's 70% of my max currently) mainly did them because I wont be deadlifting or squatting this friday but wanted to get some movement in with the squat.

Also tweaked my dip form with two of my gyms crazy great pressers, apparently I dip more with my chest than triceps so we moved my hands in and pinned my elbows. WAY harder and its one of the first time I felt dips ONLY in my tris and not my shoulders/chest.

Blah blah blah, why are you still reading this shit?

Patrick Stroup

08-24-2012, 09:12 AM

program / goal changes.

So yeah, I can tell I am a little burnt out this week the heavier percent work is fun, but with my schedule I have to shift my training around and refocus priorities.

Goals: <231 by December 8th (I am 239 in the mornings right now), and bench my face off. then compete on December 8th at my first USAPL meet in Summerville SC.

Program changes:

Monday - Dead 531, F. Squat 3x5-8, back and bicep work
Tuesday - off/class
Wednesday - Bench 5's, 531 Slingshot aka Slanger, chest stuff lighter tricep work
Thursday - off/class
Friday - Squat 531, hams and lats
Saturday - CG Bench 65-75% for 25-30 reps (rep work, will increase % weekly eventually getting these into heaviers sets of 8s, 6s, 5s, 3s etc), heavy tricep work and shoulders
Sunday - off/football DUH!

So yep. Thats the plan. Mainly going to declare war on my bench weakness and really work on putting some meat on my horseshoes. I may even shift the press/shoulder work to its own day if my class runs short, then hammer more bench stuff on bench day.

Patrick Stroup

08-27-2012, 06:38 AM

08/24/12
Squat: 275x5, 315x5, 350x5
[A1]GHR: bwx4x8
[A2]Chins: 6, 5, 5, 4, 3

08/25/12
CG-Bench: 165x3x10
1 Arm DB Press: 50x3x10
Dips: 3x9
[A1]DB front raise: 40sx3x12
[A2]Facepulls: 100x3x12
[A3]Straight Bar Pushdowns: 115x3x12
Pushups (Rest Pause): 10, 6, 4 (lol, my triceps were done)

08/26/12 9MOAR TRICEPS)
Weighted Dips: +10x3x5
Skullcrushers behind the head: 35x12, 55x12, 75x8, 55x3x12

Solid start I would say, nothing was hard on any of these days.

Patrick Stroup

08-28-2012, 06:34 AM

08/27/12
Deathlifts: 295x5, 340x5, 385x8
Front Squats (no belt): 205x3x5
P-Rows: 225x5, 235x5, 245x5
Roundback Extensions: 45x3x12
BB Curls: Barx1x50

Solid. I think 10+ would of been a PR but I shut it down at 8 in order to save a little juice for later. I forgot how damn hard Front Squats hit my midsection. I can FS 315 with ease when I am doing them consistently but this was suprising tough trying to maintain a SUPER upright trunk and ATG'ing. Everything else was money, I like the one all out set of curls stopped at 50 because I have peashooters for arms.

Oldster

08-28-2012, 08:56 AM

Really good stuff, Patrick. Great work, and I mean a LOTTA work!

I forgot how damn hard Front Squats hit my midsection.
Isn't that funny? I do the same thing. Lay off front squats for very long and then do a few and within about 24 hours end up with incredible ab soreness even if you're pounding abs religiously.

Callador

08-28-2012, 09:02 AM

The new program looks real solid. I hope you get that beastly bench you are shooting for!

Patrick Stroup

08-28-2012, 09:36 AM

Thanks you two. Les, my little goal of a 300 bench this year is far from beastly, but thanks for the encouragment!

Patrick Stroup

08-30-2012, 06:36 AM

08/29/12
Bench (POR): 185x4x5, 185x12
Slingshot CG: 195x5, 225x5, 255x5
DB Bench: 70sx3x10
[A1]Hammer Curls: 40sx3x12
[A2]Rope Pushdowns: 3x15 (flex hard at bottom)
EZ Curls: 5x10 w/ 10 second rest inbetween

MEH. I stopped on the rep out of the bench basically because I was bored and had no idea 14 reps would of been a PR. Woops. I guess thats leaving reps in the tank. Slingshot... not going to try periodize this, just going to go for 2-3 back off sets with heavy weights. in the 3-6 rep range. DB bench, same thing I grabbed basically the first set of DBs on the bottom row. BLEH. It was a good one, just kind of vanilla. Onwards and Upwards i guess.

Patrick Stroup

08-31-2012, 05:12 PM

Squat and Bench II Day
08/31/12
Squat:290x3, 330x3, 370x4 (belt hella loose)
CG Bench: 165x8, 170x8, 175x8
Chins: 7, 5, 4, 4 , 4
1 Arm DB Press: 55x3x10
GHR: bwx3x10
Weighted Dips: +12.5x3x5
Skullcrushers (BTH): 65x8, 75x8, 80x8, 60x3x12
Cubans: 65x3x10

Kind of smashed two days into one. Not ideal but had to get it done gym closed all weekend. Did this on little food and a day filled with aggervation. Belt was way to loose need to drill at least 3 more holes in it. Loosing weight is fun, but the least little thing can throw my squat off. I did beat last weeks top set so thats great.

Oldster

08-31-2012, 05:33 PM

08/31/12
Squat:29 370x4 (belt hella loose)
Whoa, Patrick! Very nice!

swilczewski

08-31-2012, 05:47 PM

Solid training man. The important thing is that regardless of what went on that day you went in and got shit done.

Patrick Stroup

08-31-2012, 06:37 PM

Thanks guys. Yeah everything was around 8 RPE (the big stuff not the BBer stuff). So not to worried about. Got the minimum reps on squat and the Close-Grips were hella easy.

Just need to drill some new holes, at this point I am having trouble "coasting" to 231 by december need to up my protein and carbs a bit to slow down the fat shrinkage a bit.

In other news my old TIGHT knee sleeves our now super loose... so another piece of gear to replace. I might just for go them all together.

Oldster

08-31-2012, 06:54 PM

Just need to drill some new holes, at this point I am having trouble "coasting" to 231 by december need to up my protein and carbs a bit to slow down the fat shrinkage a bit.
That must be terribly exciting!

I'm in your corner and cheering you on.

swilczewski

08-31-2012, 06:59 PM

Too sexy for your belt and knee sleeves...DAMN!!!

Patrick Stroup

09-02-2012, 02:03 PM

Haha, thanks guys.

09/02/12 "extra triceps stuff"
Elbows in Pushups Ladder: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, then back down to 1 (10 seconds rest)

Short and sweet. Got my p90x pushup workout in while watching some d2 college football, I think I might make sunday pushup day while I watch football. haha. My muscles were so confused.

Dillman

09-02-2012, 02:54 PM

Stroup,
A lot of nice work going on here. Could you share your thoughts on the slingshot? I have been thinking of getting one to hopefully drill proper technique, keep elbows from flaring. I am not sure how to fit it into current programming (TM on press and Bench Press).

Patrick Stroup

09-02-2012, 04:12 PM

I dig it. I always say do it after you work your heavy bench day. Do a few rep out sets in the 8-10 range or work up to a heavy 3-5rm with it. Basically exactly how you would program board work if its not your main ME movement.

For me its just an easier way to get overload work in with having someone hold a board for me or setup reverse bands. I always use a close grip and typical go for 2-3 sets of 5-10 reps. A few guys at my gym use it as one of their ME lifts in rotation with the CG Incline and regular bench.

Hope that helps.

Dillman

09-02-2012, 10:31 PM

That makes sense. Hit a heavy set normal (preferably a PR right) then add a little weight (I don't know 10 to 20 pounds) and do it with the slingshot? Do you think it would be less useful on volume days?

Patrick Stroup

09-03-2012, 08:46 AM

Just makes more sense on the heavy day, just to keep all the maximal weight in your hands to that day, and hit some medium intensity high volume work on your volume day. but thats my opinion. Which isnt worth shit because I bench less than three plates. hahaha But if you try it on volume day let me know what you do and how it turned out. I am still woodshedding its use as well.

weight x sets x reps
09/03/12 "dead" day (and boy did I feel dead)
Deads: 315x3, 360x3, 405x3
Front Squats: 135x3, 185x3, 225x3x3
Pendlay Rows: 230x5, 240x5, 250x5
RBEs: 50x2x10

BLEH. had to train early in the morning, im a evening guy. Felt like doo doo. Suprisingly after deads i made a deal and said 3 solid sets of 3 with 225 on the front squat. And once I did the third set I was like... NOW i feel awesome I could of did ten of those...

Guess thats how it goes.

Patrick Stroup

09-05-2012, 06:24 PM

09/05/12
Foam Roll
Incline DB raise complex

Bench: 200x2x5, 200x10*PR
CG Slanger: 200x8, 225x6, 235x6
DB Bench: 80x9, 80x8, 80x7
Dips: BWx10, BWx9, BWx7
Mini Band Shoulder Complex: 6 moves 10 reps each
[A1]Ropedowns: 50x10, 60x10, 70x10, (dropset) 60x10, 50x10
[A2]Hammer Curls: 30x10, 35x10, 40x10, (dropset) 35x10, 30x10

Nice. EASY rep PR. I think my bench strength is coming back around at a lower weight. I am not sold on the slingshot... I will keep for another 3 or 4 weeks then probably go to like a 2 board or 4in or 7in rack lockouts ala Pat Casey. the dropset of pushdowns and curls was killer did the last two sets back to back on pushdowns then right to curls. PUMP CITY.

ill upload my sad bench video later. haha. IM COMING FOR YOU GILLIAN.

Callador

09-05-2012, 06:26 PM

Grats on the PR! I've never tried a slingshot, but I do think the low boards work pretty well. It's not something you have to do every week, but it is fun to add them into the rotation.

swilczewski

09-05-2012, 06:47 PM

djl236

09-05-2012, 06:49 PM

Good job on the PR, Stroup. Just keep grinding at it, you'll get that bench moving up again.

Oldster

09-05-2012, 06:57 PM

Dandy PR, Patrick. Just keep adding weight slowly and make PR's an old thing every week!

Patrick Stroup

09-05-2012, 07:39 PM

Solid bench PR. I'm at the other end of the assistance exercise paradigm...love pin presses/rack lockouts but haven't gotten much out of boards. Just goes to show that you never really know what is going to work for you.

I havent really used 2 or 3 boards either, not for weeks at a time as a supplemental move. Honestly my saturday of close grips seems to help me WAAAAAAAAY more. Who knows. Been reading a lot about Pat Casey and his thoughts on bench strength/tricep building. Only think I dont do that he suggest is seated BB presses from pins and rack lockouts (4" off chest, and 7" off chest). Might try those next. He suggested 5 or 6 singles working up. But like I said my stroke with the slanger is kind of... off. Just feels weird.

Thanks everyone here is the video of my little bench PR. hahha. One day I'll be a bench phenom.

http://www.youtube.com/watch?v=gNBaZWA7L4k&feature=youtu.be

AdamW

09-05-2012, 08:00 PM

Nice bench PR Stroup! Looked easy man.

Patrick Stroup

09-05-2012, 08:10 PM

AdamW

09-05-2012, 08:24 PM

No shit I didn't even notice you were running that J5 setup. That's a pretty catchy name for the program, haha... It's basically like "Greyskull Intermediate" if there were such a thing. I'm gonna have to pay more attention from now on, excited to see how it works out for you. It's been awesome for my bench/press/squat.

Callador

09-06-2012, 09:28 AM

So what is the J5 method (or Wathan variant)? I am still looking a program for my squat. I thought about doing my 4x4 program on them, but I wonder if that is too much work. It is 7 work sets, and the last one is AMRAP. Since I am doing that on DL's, I might be blasting the hell out of myself. You guys seems to be getting good results with j5's program. Realistically I would like to do it for 2 lifts, and have the other 2 on the 4x4 plan. Then I can switch them back and forth when things start to stall.

Patrick or Adam, if you have some stuff I could read that would be great.

AdamW

09-06-2012, 09:45 AM

It's pretty simple, just pick a conservative training max (like 90-95% of your 1RM) and base the following percentages off of that:

Week 1: 5x5 at 75% (last set is AMRAP)
Week 2: 3x5 at 80% (last set is AMRAP)
Week 3: 1x5+ at 85%
Week 4: Deload, I usually do 3x5 ramping up to like 70%

I got the program from Chad Wesley Smith, sort of a simplified program that inspired the whole 16 week Juggernaut Method. It's sort of like just the 5's cycle from the Juggernaut Method, but with the sets and percentages tweaked a little, hence the "J5" moniker I started using since I needed to call it something.

Patrick Stroup

09-06-2012, 10:00 AM

Yeah I took 90% of 265 (245) and used those percents. I wont be doing the deload week though. Also I dont do the over warm up singles like Adam does. At least not yet.

I think it would work REALLY well for squat. Its pretty basic periodization but in a 3 week span. higher volume lower intensity to low volume high intensity.

I dig it. Like adam said its kind of inbetween 531 or Juggernaut Method and say something like the Greyskull LP.

Oh ADAM what was the 3's cycle CWS told you about? I would kind of like those percents / rep schemes for knowledge sake or if I stall out on this sometime in the future.

AdamW

09-06-2012, 10:15 AM

This is exactly what Chad gave me, final sets are all AMRAP:

Week 1-5x5 at 75%
Week 2-3x5 at 80%
Week 3-5rm
Week 4-Deload
Week 5-5x3 at 77.5% of new projected 1rm based off of 5rm
Week 6-3x3 at 85%
Week 7-3rm
Week 8-Deload

I don't do the actual 5RM though, just 85% for max reps. I think it's save to extrapolate 92.5% for the top set on the 3's cycle. I also wouldn't recalculate the max, I would just add a fixed number to the max every cycle, just like 5/3/1. No sense in trying to rush things. I've learned that slow and steady progress works a lot better in the long term than getting greedy.

I think if I was going to do a 3's cycle, I would do 80/85/90 instead of 77.5/85/92.5, and I would do it based off of the same training max, so I would only add to the training max every 8 weeks. Once my progress starts to slow down, I'll reset and add that in.

Also, I'm only doing the "overwarmups" on the 3rd week usually, not enough time to do that and get through all the sets on the other weeks. They aren't really part of the program and don't really add or take away from it's effectiveness in my opinion, just something I like doing for practice.

Callador

09-06-2012, 10:52 AM

Mac Ward

09-06-2012, 10:55 AM

Honestly my saturday of close grips seems to help me WAAAAAAAAY more. Who knows.

I think it did for me, too.

Patrick Stroup

09-06-2012, 11:02 AM

Yes Sir Mac! Oldsternator and You are the reason I went to a second day of closegrips.

On top of overload bench work, dips out the ass, pushups out the ass, pushdowns all day, and skullcrusherz.

I WILL BENCH 3 HUNGE THIS YEAR I WILL.

Also good stuff Adam I will try the 3's once my shit stalls or probably a few cycles of it before my meet in December.

DRice311

09-06-2012, 12:24 PM

It was, my old training partner said "dude you had 2 more in you." and I gave him the whole wendler "left a rep in the tank" response. haha.

This J5's program is going well so far. Hella light weight for me. Look forward to next week single set of 5+.

This is exactly what Chad gave me, final sets are all AMRAP:

Week 1-5x5 at 75%
Week 2-3x5 at 80%
Week 3-5rm
Week 4-Deload
Week 5-5x3 at 77.5% of new projected 1rm based off of 5rm
Week 6-3x3 at 85%
Week 7-3rm
Week 8-Deload

I don't do the actual 5RM though, just 85% for max reps. I think it's save to extrapolate 92.5% for the top set on the 3's cycle. I also wouldn't recalculate the max, I would just add a fixed number to the max every cycle, just like 5/3/1. No sense in trying to rush things. I've learned that slow and steady progress works a lot better in the long term than getting greedy.

I think if I was going to do a 3's cycle, I would do 80/85/90 instead of 77.5/85/92.5, and I would do it based off of the same training max, so I would only add to the training max every 8 weeks. Once my progress starts to slow down, I'll reset and add that in.

Also, I'm only doing the "overwarmups" on the 3rd week usually, not enough time to do that and get through all the sets on the other weeks. They aren't really part of the program and don't really add or take away from it's effectiveness in my opinion, just something I like doing for practice.

This is cool stuff. I thought you were doing the straight up juggernaut program Adam. This is pretty cool. Whenever I stall out with 5/3/1 - I may look into this. How much leeway/flexibility is there for assistance and conditioning?

DRice311

09-06-2012, 12:26 PM

BTW - Nice work on the PR man. Looked VERY strong. That set looked too easy. Meant to ask you before, how do you like the slingshot?

AdamW

09-06-2012, 12:39 PM

Thanks a lot Adam and Patrick! This looks pretty good to me. I think the overwarmups on week 3 are a good idea, especially if you have a contest coming up. How much are you going over your normal worksets for the 1x5+ week?

Sorry I missed this at first. I'm in cycle 4 right now and I'm still hitting 10 reps or more on my 1x5+ week, but I started pretty conservatively. I enjoy the higher rep stuff though (blasphemy I know) and find I get a lot out of it. Hard sets of 5 and 3 usually just leave me injured and beat up.

This is cool stuff. I thought you were doing the straight up juggernaut program Adam. This is pretty cool. Whenever I stall out with 5/3/1 - I may look into this. How much leeway/flexibility is there for assistance and conditioning?

It's really just a template for any lift you want, not a full blown program. So you can do whatever the hell you want in addition to it. I don't run all of my lifts on the same program or anything, I just try to set it up so the cycles at least line up with each other.

For example my current template is this:

Monday:
Press - J5
Squat - J5
Rows or chins

Thursday:
Bench - J5
Pause Squat - 5/3/1
Rows or chins

Saturday:
Deadlift - 5/3/1
Front Squat - 5/3/1
Rows or chins

I think you could just run the exact 5/3/1 setup you are doing right now Dana with all the same assistance and just switch the main lift over to the J5 setup, would work the same way. It's very 5/3/1-ish, but instead of reps, its 5 sets, 3 sets, 1 set, and all for 5s. That's how I sort of think of it anyways.

Patrick Stroup

09-06-2012, 01:41 PM

Dana. Not sold on the slingshot yet. Its alot easier to use than boards or reverse bands. I just need more time in it and see where my bench goes while using it as a supplemental move. Gonna progress ramping 3 sets of 5 reps with it over the next 6 weeks and if im still smashing rep PRs. not gonna change it.

Patrick Stroup

09-07-2012, 06:42 PM

09/07/12 "Deep Knee BENDZ"
Squat: warmed up then 350x9
GHR: bwx3x11*PR
Chins: 6,5,4,4

Woof. 10 would of been a huge ass PR. I went for it, but laughed mid way through and dumped it. no biggy, 9 was hella quick though. Should of spent less time death metal growling "COME ON" between reps and more time focusing on breathing and staying tight for ten. Oh well! chins were shitty just wasnt feeling it. GHRs i am going to go for 13 next week, then 15 next week then i have to do them hands behind head (harder) instead of hands on belly.

On that note I am done with 531. I am going exclusively on the J5/3 percents posted earlier, today wouldve of been my 1 set of 5+ week with my 410 training max I used for 531 and here is my plan!

3 week cycles start with 90% of max

(last set AMRAP)
Week 1 - 75%x5x5
Week 2 - 80%x3x5
Week 3 - 85%x1x5
(add 5 for bench and 10lbs for squat)

Dead is going to be a litttttttle different. Going to pull heavy for reps from the floor twice a month

So something like....

Week 1 - 85%x5+
Week 2 - Speed Pulls, block pulls, RDLs, Sumo shit, Rackpulls + Front Squatting etc
Week 3 - 90%x3+
Week 4 - same as week 2

Kind of KyleMask inspired but using the one set for max reps with the J5/3 percents.

Boom. I like it. Talked with a few others and they digged it too. 1300 total is getting its dick smashed in come Dec 8th at <231

swilczewski

09-07-2012, 06:46 PM

Solid training and the new program looks tight. Death metal growls are just as important as squats, if you cant scare people with your quad sweep at least you can scare them by bellowing like Satan taking a shit.

Callador

09-08-2012, 08:12 AM

Heh, I like the DL setup too. Be sure to junk punch that 1300 total! :-)

Patrick Stroup

09-08-2012, 10:44 AM

Thanks Guys!

09/08/12 "Bench Assistance Day"
CG Bench (TFS): 185x6, 190x6, 195x6
Standing 1 Arm DB Press: 60x2x10 (dropset) 35x15-8-5 (rest pause)
Weighted Dips: 15x3x5
EZ Curls: 5x10
EZ Skullcrushers: 4x12
Muscle Snatch (no hip): 70x3x8 (best external rotation exercise EVER)

BOOM. Solid. Loooooooooooove this day. Swolestivus. 8) Quads and hips were helllllllllla sore from squatting yesterday but rolled em out and I feel like the BESSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSs s!!!

http://www.youtube.com/watch?v=ZVUyyHYkBHk

Patrick Stroup

09-09-2012, 01:59 PM

09/09/12 "Extra Triceps/Shoulders Day"
Feet Elevated Pushups (elbows IN): 12" Box x3x10
immediately followed by...
Tri-Pushups (to fail): 20, 15, 12

Just some recovery/extra work.

Patrick Stroup

09-10-2012, 05:39 PM

09/10/12 "Deathliftz"
Deads: up to 425x6*PR
Snatch Deads: 135x4, 185x4, 225x4, 275x2x4
[A1]Back Extensions: BWx5x10
[A2]DB Rows: 60x10, 70x10, 80x10, 95x14 L&R

Easy Rep PR, but ugly as fuck. My knee rebend issue (slight) is back which I think was set off by my upperback rounding more than usual. Was hella easy though. Just need to work deadstop stiff legs and strict rowing again which fixed my issues last time.

So heavy weeks will be 6/5/4/3/2 rep PR attempts followed by snatch deads, strict pause back extensions, and strict DB rows. Lighter weeks are speed deads + heavy band tension, followed by deadstop stiffs, t bars, and back extensions.

Let me clarify that set was hella fucking easy. Haha. NEVER SATISFIED. :(

swilczewski

09-10-2012, 06:08 PM

Nice tuggin'.

Callador

09-11-2012, 06:56 PM

grats on the deathlifz (you have to drop the t to be legit) PR! :-)

Patrick Stroup

09-12-2012, 07:56 AM

DETHLIFZ I like it. Haha

One of the coolest thing I like about lifting, eating, rehabbing, blah blah blah. Is when some good ole meathead knowledge can help fix regular people. Crossfitter at my gym jacked his back up. Everyone else is like take 2 weeks off dont move etc. I was like NOOOOOOOoo! Keep moving and do some of these weird forward crunch things with the band and work on rotational stuff within reason. And dudes back is 4 days later doing way better.

But then I caught some criticism from facebook "friends" about being a know it all. When in reality all I did was tell him to do things I did when I hurt myself and things to avoid that I didnt.

My favorite part about all of this is everything is like one gigantic open source. Taking bits and pieces from all kinds of physical sports/hobbies. Hey muscle snatch if your shoulders feel like shit from oly dudes, hey you strained your biceps a bit on a deadlift, do some over supinated curls with light weight for high ass reps from BBers. etc.

Just had that thought and wanted to post it somewhere. Meathead Open Source Code, BROZ its real legit.

Callador

09-12-2012, 10:04 AM

I agree. It is nice to be able to learn from various sources. Since we are trying to push our totals ever upwards, there are always going to be times when something hurts. We can try to train around it, but having some good ideas for rehab helps too. I've been looking into doing cubans, but I tried doing them slowly with a normal barbell, and it jarred my shoulder a little. I am now going to do them with light dumbbells after benching, just to see what that feels like. After a couple of weeks I can probably take the training wheels off and graduate to the barbell. :-)

Patrick Stroup

09-12-2012, 12:42 PM

I started out doing strict cubans with punctuated motion. But then I kind of molded it into a no hook, no feet, no hip muscle snatch. So i start from the high hang and give it a good tug then ride that minimum momentum and let my shoulders do the work after that.

REALLY like them that way. Makes my shoulders feel AMAZING. Plus it kind of looks like an actual Snatch so I feel "athletic" hahahahaha

Patrick Stroup

09-12-2012, 05:22 PM

09/12/12 "Main Bench"
Bench: up to 210x8
CG Slingshot: 225x3x5
DB Bench: 80x10, 80x10, 80x8
Dips: BWx3x10
Band Complex: ton of reps
[A1]Ropedowns: 70x3x15, dropset 60x23
[A2]Hammer Curls: 40x3x8, dropset 30x16

Nice. One more rep wouldve been a PR on bench but ill take 8 on 1x5 week. gonna LP the 3x5 slanger work, everything else was just adding reps and stuff.

Patrick Stroup

09-14-2012, 04:58 PM

09/14/12 "Squat"
Squat: 315x4 sets of 5 reps, 315x8 (8 RPE)
GHR: 2x8 hands on belly 1x6 hands on head

FUUUUuuuuuuuuuuuuuuuuck. Was easy but the leg pump off of this little bit of stuff was insane. I had 10+ on 315 but on rep 8 I let out this puberty sounding scream that made me laugh so i racked it.

Good stuff.

Patrick Stroup

09-15-2012, 12:20 PM

09/15/12 "Bench Assistance"
CG Bench (TFS): 160x10, 165x10, 170x10
Seated 80 Degree Incline: worked up in 10lb jumps to 155x6
Weighted Dips: +20x3x5
Skull Crushers: 65x8, 75x8, 95x3x8
BB Curls: 65x12, 75x10, 80x8, 85x6, 45x12
Muscle Snatch (no hip): 75x3x8

http://www.youtube.com/watch?v=kXsAbrQU2UU&feature=youtu.be

Patrick Stroup

09-17-2012, 05:44 PM

09/17/12 "Speed Dead Day"
Front Squats: 135x3, 185x3, 205x3, 225x3, 235x3, 245x3
Speed Deads: (55%)280+Light Bandsx6 sets of 2 on the minute
Stiff Leg Deads: 280x3x5
Shrugs: 135x12, 185x12, 225x12, 275x5, 315x5, 335x5, 225x2x12
Seated CG Row: 120x6, 130x6, 140x6, 150x6, 160x6

Uhhhhhhhhhhhhhh. I went into this kind of MEH and this was a MEH workout. I did the work and punched the clock. The shrugs and seated rows were more or less trying to entertain myself I did plan on high rep db rows and back extensions but decided to do some swollertrophy work.

Patrick Stroup

09-19-2012, 07:14 PM

09/19/12 "Main Bench"
Bench: 190x4 sets of 5, 190x13*PR (271 E1RM)
CG Slanger: 230x3x5
[A1]Dips: 11, 11
[A2]Chins: 1/2/3, 1/2/3
[B1]Defranco Pullaparts: Minix3x10, Minix15
[B2]BB Curls: 65x3x8
[B3]Hammer Curls: 35x3x10

Money, could not ask for a better session. Ditched the DB benches after the slingshot work. Will hit up dips harder in two sets to fail body weight till reach 2x20 reps on those. Those 3d pullaparts are fucking MONEY for shoulder work. Hits like all heads and makes them feel awesome.

http://www.youtube.com/watch?v=AH3AxjA0heU&feature=youtu.be

djl236

09-19-2012, 07:19 PM

Nice session Stroup. Are those band pull aparts the same one Lascek recommended on his site?

Patrick Stroup

09-19-2012, 07:21 PM

No those were "underhand" pullaparts, these are the Defranco or 3d pullaparts.

http://www.youtube.com/watch?v=NKBsia-o9N4

big props to jordanf for posting these in drice's log. Shits are AMAZING. I might try them underhanded once I burn these out into 25+ rep territory. after that I am going to have to get a band a little less strong than a light band. haha.

djl236

09-19-2012, 07:40 PM

swilczewski

09-21-2012, 05:12 PM

Solid benching, congrats on the PR. I'll have to try those pull aparts they look wicked.

Patrick Stroup

09-21-2012, 05:44 PM

They are!

09/21/12 "Squat Day"
Squat: 340x3x5 (just min reps)
GHR: BWx8, +10x2x8
Lunges Fwd: 100 unbroken (50 each leg)

Trying going back to flat shoes, did the first set with my sambas, felt nice, then I tried oly shoes. HUGE mistake, set was rough, not ugly just hard. Did the last set in OLYs. I am going to flat shoes in the future though. I think I get less knee movement that way and WAY more hamstring, which from my video you could VISIBLY see my hams flexing compared to the olys.

Last bit was easy shit, gonna do GHRs x8 bw, then 2 sets of 8-10 weighted. Lunges were more prehab than anything.

djl236

09-21-2012, 06:16 PM

Steel had me switch to flat shoes too and I haven't looked back since. I like them.

Patrick Stroup

09-21-2012, 06:24 PM

yeah, I have no idea what made me put the heeled shoes on.

Gonna buy some low top chucks and do my best dj teabag squat impression from now on. hahahah!

Patrick Stroup

09-22-2012, 11:12 AM

09/22/12 "Bench Assistance"
Close-Grips (TFS): 170x8, 175x8, 180x8
Press: 65x5, 85x4, 100x3, 125x2, 145x1, 135x8 (50%set) 135x4
Weighted Dips: +25x3x5
[A1]3D Pullaparts: Minix3x12
[A2]EZ LTE: 55x3x15
[A3]Muscle Snatch: 80x3x8
BB Curls: (rest pause)65x18+10+5

Solid. Trying some new thing with my press to shift it more of a hybrid/strength/size rep scheme thing.

Patrick Stroup

09-22-2012, 04:07 PM

Got my bodyfat checked today (for a lean out challenge thing).

17.5%@245lbs.

Solid i think I am down another percent and some change since last time I got it checked. Down like 3%+ since May. Hope in the little challenge is to push dwon to 16 something at hopefully 231-235

Callador

09-24-2012, 06:03 AM

Nice work with the BF%! If you need a little extra fat, I can send some your way. :-)

I've thought about going back to my Chucks lately. I like the olympic lifting shoes, since they feel more sturdy, but I wonder if the heel is really helping. Are there any flat shoes that you know of that are more sturdy (velcro straps, etc)?

Patrick Stroup

09-24-2012, 07:46 AM

Thanks Les! I have been kinda slacking on my diet in my eyes lately and still hit a BF PR. haha. My goal for the "recomp" challenge is 16% range at 231 lbs. Gonna layer in a day of prowler work and a day of c2 tabata and go from there. I need to load up on some BCAAs... need to keep the sad amount of lean tissue i do have.

Only sneakers I know that are flat and have straps are the nike "Blazer AC" (they come in low, mid, or high top!). Personally my shoes will be both training shoe, and my "not at work, gonna wear these shoes". Haha! So I need something I can pull off during my not gym time and not look like a goon.

Blazer ACs are OG as fuck though. You would be the most stylish dude on the platform for sure. My birthday is coming up so I will do some shopping for some new sneakers then. I really dont want to spend more than 60 dollars...

Mac Ward

09-24-2012, 08:04 AM

Catching up - nice PR on the bench.

I was an Oly shoe guy, then Steel had me ditch them, then Matt had me put them back on. I can honestly say after 6 months in flat shoes that I will never go back. The heeled shoes really help with depth for me, and I like the solid foundation.

Patrick Stroup

09-24-2012, 08:33 AM

Thanks Mac!

Yeah olys do help with depth. I am going to do some back squatting after deads today with my heeled shoes and focus on keeping my knees static in the bottom. Maybe I am being overly critical of my form and trying to toss the baby out with the bath water.

Its always something with me. If its not my bench blowing dick my squat goes out of wack. If those are clicking my dead feels like horseshit. But thats common I suppose.

Callador

09-24-2012, 09:05 AM

Heh, it always seems to go that way doesn't it. If the bench is on, squats or some other lift is off. This is the main reason I brought back presses into my program. I am trying to channel all the shit from my squats into that lift, so far it isn't working! :-) You always need to have one bad lift. Maybe I can start pec decks and get real bad at those... that could work.

Patrick Stroup

09-24-2012, 11:03 AM

Yeah, i have this written on the front of my notebook log, no idea who originally said it.

"It's simple, not easy."

Yeah no shit. Haha.

Patrick Stroup

09-24-2012, 06:22 PM

09/24/12 "Heavy Day of the Dead"
Deadz: up to 440x5*PR
SLDL (straps): 225x8, 235x8, 245x8, 255x8
Shrugs: 225x3x12
CG Seated Row: 120x8, 140x8, 160x8, 120x12, 100x12

Solid. Need to sit back on my heels with the deadlift, but managed a sorta round upperback deadlift PR and felt like I had 2 more reps in the tank. Gotta work on my form though. But ugly deadlifts that dont hurt you are so fucking cool. Like Diesel Weasel!

http://www.youtube.com/watch?v=Pgpw9IW2kCc&feature=youtu.be

enlightenedsnipe

09-24-2012, 06:43 PM

Not pretty, but who cares? Solid work dude. That's a nice PR.

Callador

09-24-2012, 07:01 PM

Grats man! I was watching a video on youtube about this subject from a guy that DL's 850. He says that you pretty much have to round your upper back to be a big deadlifter (like 800+). You still keep your lower back solid, but rounding your shoulders allows you to lockout at a lower height. Either way, he says that your spine will NOT come shooting through your ass, so it is all good. :-)

Mac, what reasons did Jim Steel give to use flat shoes? I know the advantages to oiympic shoes for squatting, since a lot of people here use them. I was wondering what the advantages are to flat shoes.

Patrick Stroup

09-24-2012, 08:09 PM

Thanks guys! I hope one day my round upperback yields and 800+ pull.

Oldster

09-24-2012, 09:12 PM

Either way, he says that your spine will NOT come shooting through your ass, so it is all good. :-)
Heh!

Deadz: up to 440x5*PR
Woohooo! Nice'un, Patrick! I didn't get to watch it, computer problems, but when its in the book, they all look the same.

Patrick Stroup

09-25-2012, 06:34 AM

Thanks! When I learn to not lock my knees out so fast my dead might actually look ok. Hah.

Mac Ward

09-26-2012, 11:10 AM

Mac, what reasons did Jim Steel give to use flat shoes? I know the advantages to oiympic shoes for squatting, since a lot of people here use them. I was wondering what the advantages are to flat shoes.

"Because that's what everyone in my gym wears" - Jim Steel.

I think he felt the shoes were causing me to pitch forward - this was not true, dipping my chest was doing so. Matt had me put me shoes back on and immediately fixed the problem with a proper cue. Depth was an issue with the flat shoes.

I'm no wary of advice given without solid reasoning behind it.

DRice311

09-26-2012, 12:14 PM

First - NICE FUCKING BEARD MAN! I had no idea you had such a killer beard

Second - NICE FUCKING PULL MAN. Those looked good to me. Like others have said, most of the best conventional pullers pull with a rounded upper back. As long as your lower back remains set throughout the lift, you should be safe. I've never seen anyone come up on their toes like that for heavy deadlift. At least you are getting some extra calf work in, lol.

Congrats dude - I liked the lift.

Patrick Stroup

09-26-2012, 12:51 PM

Thanks! Yeah ill dial the form in a little better. its only that left foot I believe... weird.

Callador

09-26-2012, 12:53 PM

Heh, you are doing one of those barbell complexes (deadlift to calf raises). We know you are secretly trying to build some super calves for the gun show contest. :-)

Patrick Stroup

09-26-2012, 12:56 PM

lol, i already got fat baseball coach calves. I think that on my toes thing is caused from locking knees to early and slight hitching need to focus on pushing through the centers of my feet and using my glutes to lock out the bar.

Thanks for the vote of confidence guys!

Mac Ward

09-26-2012, 01:34 PM

Thanks! Yeah ill dial the form in a little better. its only that left foot I believe... weird.

I actually think this is an artifcact of the fact that the bar is pretty far in front of you - the bar is pulling you forward a little and you pull it back in at the top. It's evident with your Stiff Legged DL's as well. That bar should be touching skin the whole way up.

Patrick Stroup

09-26-2012, 06:50 PM

That might be it as well.

09/26/12 "Main Bench"
Bench: 205x5, 205x5, 205x9
CG Slingshot Bench: 235x3x5
[A1]Dips: bwx2x12
[A2]Chin Ladders: 2/3/4, 2/3/4
3D Pullaparts: Minix3x15
DB Curl and Press: 30x5/5/5, 35x5/5/5, 40x5/5/5
[B1]Pushdowns: 65x4x25
[B2]Underhand Pullaparts: Minix3x12

Solid day, the curl and press is 5 reps curl and press, 5 reps db press, 5 reps curls. Havent done it while, forgot how fun it was. Onward!

sking1001

09-27-2012, 01:26 PM

Hey man, congrats on the deadlift PR! You killed it.

Patrick Stroup

09-28-2012, 05:08 PM

Thanks Mr King!

09/28/12 "Squats: the 2nd coming"
Squats: fuck ton of warmups then 360x5
[A1]Wide Middle of Plate Leg Press: 2 platesx20, 4 platesx20, 5pltsx20, 6pltsx20
[A2]GHR: +15x8, +15x8, BWx8

Great Session, so a lot of my squat problems were fixed today thanks to stuff Mac said. stuck with the olys, and DUN DUN DUUUUUUUUUUNNNNNNNNNN used a lower bar position. Holy shit, i THOUGHT i was low barring. i wasnt I was doing a shitty inbetween of high and low. Fuck that noise! Low bar felt AWESOME, my torso stayed in a fixed position, no knee movement. FUCK YEAH BROS (and ladies)!!! Leg Press is something I feel goofy doing but man you can do a lot with one. the way i was doing them was wide stance, middle of the plate and pushing through my heels and raising my toes at the top. hit my outer quads and a little ham and glute too, supersetted with weighted GHRs I think i got a winner!

YEEEEEEEEEAH GUYS YEAH! Now if only the Gamecocks AND Panthers win this week I might lose MY MIND.

Callador

09-28-2012, 07:56 PM

Nice work with the squat. How low did you put the bar? Are we talking Goggins low here? :-) My squat is the one lift that is all over the place. Some days it is really on, others it feels off. I really need a squat montage.

I actually do leg press the same way. My feet are off the top, so I can really push through the heels. I think I feel it more in my hamstrings and glutes when I do it that way. I don't mind leg press, and it is good work if you use a full ROM. You always see the guys doing a 2" range of motion with all the plates on it... then it gets pretty retarded!

Patrick Stroup

09-28-2012, 08:15 PM

Hard to explain...

before if I was standing straight up. the bar rested in the crease my traps and top of delts made. (hard to picture) now its slightly wider grip, and sorta underneath the main girth of my upper traps. and more ON my rear delts and not so much above them.

Wow thats a cluster fuck. But no I am not like Goggins.

speaking of him I laughed REALLY hard when Steve Pulcinella posted on his log about him needing to carry the bar lower because he was a leaner when he squatted but he didnt want to toe that thin line of squatting with a back inbetween goggins and a taco shell. HAHAHAHAHA!

(that post had me thinking I had the same issue, now my slight lean is actually being used the right way and not like a shitty mid bar thing)

Callador

09-28-2012, 08:22 PM

I need to mess around with my bar position a little too. I am pretty much on the tail end of high bar right now, but I did do it lower in the past.

The great Goggins! http://www.youtube.com/watch?v=45DawZppkOg 800 for 5 like whoa!

Mac Ward

09-29-2012, 06:06 AM

Great Session, so a lot of my squat problems were fixed today thanks to stuff Mac said. stuck with the olys, and DUN DUN DUUUUUUUUUUNNNNNNNNNN used a lower bar position.

What the heck did I say? Glad it helped, feeling pretty good about the fact that you are excited! 365x5 and feeling good about it is money. Nice work.

Patrick Stroup

09-29-2012, 06:50 AM

Well 360x5 was just required reps, I went for minimum reps because I was doing a bunch of singles and doubles with small jump warm ups before it. trying to retool my squat.

Also what you "said" was just the whole why you went back to weightlifting shoes and didnt go to flat shoes. then I was reading steve pulcinella's log on EFS and he talked about because he was a "leaner" when he squatted he had to always put the bar lower on his back to fix some of the chest cave.

kinda weird to be excited about a weiner set of 360x5 but it feels good figuring out what was wrong with my squat.

Mac Ward

09-29-2012, 10:25 AM

Learning to squat well is a journey. Every tweak we make is exciting indeed when it results in an improvement in form.

Whether 360 is wiener for you or not is a little irrelevant in my eyes, as it remains big weight regardless.

Patrick Stroup

09-29-2012, 11:20 AM

I agree! Simple stuff no need for silly assistance stuff or new shoes! Ha!

09/29/12 "Bench Assistance"
BW: 236! *PR!!! (cant remember when I ever weighed 236!)

CG Bench: 190x6, 195x6, 200x6
Press: 5/4/3/2 up to 150x1 then 135x9+5*PR (rest pause 60s)
Weighted Dips: +30x3x5, BWx10
Rolling Tris: 35x5x10
Muscle Snatch 95x3x5
DB Curls: 35x3x10

SOLID. Everything was flying today, muscle snatch was tough. But kinda cool to see the lady crossfitters gawk at me muscle snatching 95. hahaha. If they only knew how weak that was!

Patrick Stroup

10-01-2012, 06:48 PM

10/01/12 "Speed Dead Day"
3 ct Pause Squat (No Belt): 320x3x1
Speed Deads: 250+Lightsx8x3 (45 sec rest)
Pendlay Rows: 185x5, 205x5, 235x5, 245x5
[A1]Power Shrugs: 245x5, 325x5, 375x5, 375x5, 325x5, 245x10
[A2]Back Extensions: bwx5x12

Money, squats felt ammmmmmmmmaaaaaaaaaazing. 3cts were legit timed by another human being with a stop watch. TOUGH, but felt awesome and easy. Speed deads I changed my setup setting up closer to the bar, focusing on dragging up my shins, and locking out my knees and glutes at the same time. They looked solid, but when im doing speeds i have a tendency to get soft knees because i am worried about lowering it again. but the 3rd reps on each set looked solid.

another one down!

Callador

10-01-2012, 07:11 PM

Woot! It is nice to see that your squats are clicking. Send some of that fairy squat magic my way. :-)

Oldster

10-01-2012, 08:20 PM

+1, Les! Patrick is hogging all the squat magic!

Patrick Stroup

10-02-2012, 07:22 AM

Far from magic, its just weird to me how if I dont constantly work on refinement of my technique I can get into weird habits. Before I was having slight knee cave issues, some chest up issues, and a little bit of forward bar drift out the hole. Now its like my only issue is not being used to the groove I am using now. I will be getting in some good reps this friday with 320 for 5 sets of 5 (last set rep out) so I can work on getting used to the slightly alterd mechanics.

Which is why I am doing pause squats at least for 6 weeks, mainly because they make my hips feel awesome and are great before deadlifts. But also to get some controlled practice in. I think my bench is getting better because of the 2nd bench day with close grips. Sure its training my triceps but its also giving me some controlled practice with medium weights.

For those who care my pause squat programming will be...

Week 1 - 70% for 3 sets of 1 rep
Week 2 - 70% - 3x2
Week 3 - 70% - 3x3
Week 4 - add 5 lbs and start over

my theory behind this is more of a warmup for my dead but a longe pause to get some effect for my squat. also the volume is inverse of my main squat day. so 5x5 week gets 3x1, 1x5 week gets 3x3. I will admit I straight up stole the idea of warming with pause squats from Coach Steel. hah! for those REALLY interested in use prelipins / checking if programs arent retarded hard loading I use the calculations in this article. Prelipins, those calculations in the article, and RPEs are how I am guaging stuff now on the bigger lifts. To keep me from smashing my dick in the ground.

http://ambesc.com/lifting/prelipins.pdf

Its exactly how i programmed my closegrip day. Basically making sure to to stay in a INOL (in that article) of .4-1 for a single workout in the week. Sounds WAAAAAAY more complicated than it actually is. But I HAVE to know what my progression scheme is or I start freaking the hell out.

Patrick Stroup

10-02-2012, 05:39 PM

10/02/12 "Main Bench"
Bench: up to 215x6 (lame)
CG slingshot: 240x3x5
[A1]Dips: bwx2x13
[A2]Chin Ladders: 2x3/4/4
3D Pullaparts: minix3x20
[B1]Plate Up Rows: 45x3x10
[B2]DB Curls: 30x3x10
[C1]Ropedowns: 50x12, 60x12, 70x20+10+8 (rest pause)
[C2]Hammer Curls: 30x10, 35x10, 40x10

Bleh wanted 8 on that rep out. Oh well. Slingshot was easy, then everything after the dips and chins was chasing a delt tri bicep pump.

Patrick Stroup

10-05-2012, 05:09 PM

Warning, i felt like shit while I did all this.

10/05/12 "Squat Day" Cycle I
Squat: up to 405x1 @ 9 RPE, 325x3x5 (all 8.5 RPEs)
Weighted GHR: +20x2x8, BWx2x8
Leg Press: 2ppsx15, 3ppsx2x15
Pulldown abs: 100x4x8

Doody, 405 was easy fwiw, but it should be when its only 90% of my max, wanted to do more but room to grow I suppose. I ate like shit from like 3 to before this workout, wont be doing that again, save shitty food for after not before. Lesson learned.

Patrick Stroup

10-06-2012, 10:59 AM

10/06/12 "Bench Assistance"
Push Press: up to 185x1, 150x3x5
Weighted Dips: BWx5, +30x3x5, BWx2x8
Incline Skull Crushers: 45x10, 65x10, 75x10
DB Lat Raises: 15x4x15

Yep, not so hot, but did some solid work i suppose. Plus I got to the gym kinda late.

Patrick Stroup

10-15-2012, 07:42 PM

531/SST Cycle I
10/15/12 "Deadlift Day"
Foam Roll + 2x5 Overhead Squat

Deadlift: 315x5, 345x5, 390x9
Front Squats: 140x10, 170x10, 200x10
[A1]GHR: BWx3x10
[A2]C2 Rower: 150m x 6 rounds
[A3]Hanging Knee Raise: 3x10

Nice! Solid session wasnt easy by any means but a great start. High rep front squats with no belt suuuuuuuuuuuuucccccccckkkkkkkkkkk. The last three things were non stop no rest kind of a halfass way to get my conditioning and little assistance in fast. ONE more rep on the 390 wouldve been a pretty nice PR. But I hitched the top of the last rep. Still need to focus on starting with my hips high, pulling the bar in and up my legs is way better though.

Patrick Stroup

10-16-2012, 06:10 PM

10/16/12 "Bench Day" 5's week
Warmup: foam roll and band shoulder complex

Bench (POR): 160x5, 180x5, 205x9
CG Bench (IOS): 115x10, 135x10, 160x10
Dips: 3x12
STRICT DB Row: 75x5x10
"Bro-Con"
[A1]Ropedown (STRICT): 70x3 sets fail (dropset) 45x35 reps
[A2]Hammer Curl (STRICT): 30x3 sets fail (dropset) 25x10, 20x8, 15x6
[A3]Upright Rows (STRICT): 65x3x10

BOOOOOOOOOOOOOOOM. One more rep on bench woulda been a PR. Hahah. closegrips felt hella easy so i was long pausing the last 4 or so reps. Dips cake. DB rows holy lat pump went way light but stretched and squeezed EVERY rep BBer style. Bro-abolic Conditioning was amazing, not sure what I ate or did but this workout felt awesome. Its amazing how i can go super light and strict on my assistance stuff and get better effects (sarcasm).

This was definitely a good one if I woulda got ten on 205 I wouldve lost my mind.

Callador

10-16-2012, 06:33 PM

Nice work! Bro-abolic conditioning sounds fun too. :-)

Patrick Stroup

10-16-2012, 07:05 PM

yeah that superset was non stop only rest was the walk to the next bit of equipment. solid.

Callador

10-17-2012, 11:08 AM

I try to do that on my supersets too, but sometimes I get side-tracked.

Patrick Stroup

10-18-2012, 06:52 AM

a haiku about the Prowler...

"Powder Coated Best Enemy"
Prowler o Prowler.
Causing me to breath heavy.
I want to sleep now.

LOL...

10/17/12 "Extra Day / Recovery"
500m C2 Row
Foam Roll a TON
Band Shoulder Complex
Overhead Squat Barx3x5
Muscle Snatch Barx3x5
DB cuff work 10 reps each direction
Prowler2 (no weight): 5x80 yards (40 low, 40 high) as fast as possible (took me less than 5 minutes)

Nothing amazing. My shoulders were super sore from tuesday not sure what caused that but did some bloodflow work and some heavy breathing because I was "coaching" my wife on her lifts. Which strangely is way less stressful when I am not doing any serious lifting. Go figure.

I then went home and walked my dog 2 miles (I do this everyday anyway) then ate a whole chicken (my wife had one brest I had the rest) that I pan seared in like a half a stick of butter. Organs and everything. Feeeeels good man.

Mr_Rogers

10-18-2012, 07:55 AM

Bro-abolic Conditioning

This needs an overpriced e-book. You'd make hundreds (of pennies?).

Patrick Stroup

10-19-2012, 09:32 AM

This needs an overpriced e-book. You'd make hundreds (of pennies?).

NO WAY BRO IM OPEN SOURCE AS FUUUUUUUUUUUUUUUUUUUCCCCCKKKKKKKKKK.

ANYWAY! GOOD NEWS!

So my work has this "health" program that lowers your insurance cost but it goes off body fat % which is strangely measured by this fat nurse for the whole company (LOLZ IRONY). Sooooooooooooo when I started a few years ago I was 24.5% bodyfat at like 278+ real fat, didnt even lift. So I widdled myself down and widdled down. Till earlier this year I was 18.8% which is "phase 2" saves you like 10 bucks a month then.

Well went in today feeling confident because I was 17.5% month and half back. Well the lady measured me, then she says "that cant be right" then measures me AGAIN! "thats not right" measures a third time! So once I am done feeling all self aware of my belly chub and my nipples getting hard from how cold it is in the room without my shirt or pants on. She says "put your clothes back on". Your body fat is...

14%!

i repeat 14%@238! So not only did I drop a good chunk from a pretty recent measurement but I might of retained quite a bit of muscle in the progress because I was 236ish at 17.5%.

CRAAAAAAAZZZZZZZZYYYYYYYY (for me).

Im not sure what I did this year after that meet. I came out really disappointed and even depressed. I was fatter and weaker coming out of that meet and my buddy Gordon helped right the ship and get me in the right direction.

I remember when I was 20+% I used to think things like "man if I was only 260 lbs... or 18% bodyfat." Now i feel like I have some control over things diet and recomp wise. Sure im and idiot at lifting, but at least I kind of have a handle on this eating thing. Not sure why I am rambling about this just excited I suppose. But I wanted to share what I thought helped me the most. And 100% of it is common sense.

1. artificial sweetners may supposedly not hurt, but they didnt help either. I avoided them like the plague since may and have seen the best fat loss ever. (lots of you will disagree but its definitely not for me, some weird part of me feels like my fat body still responded to AS's as sugar...)
2. Potatos are the fucking shit. BEST CARB SOURCE EVER (for me)
3. protein hiearchy. Things ive Shot > Grassfed Hippy Meat > Regular old grocery store meat > Assorted Wheys > Dairy > everything else is shit (eggs count as meat)
4. first meal of the day for me being a giant wack of meat aka flesh aka animals aka not eggs or whey. Poliquin talks about meat and nuts breakfast being the best choice for fatties like me, so I tried it (didnt eat a ton of nuts though) and it must be working. He talked about leptin resetting and shit like that. It works.
5. probably the best one I learned. Carbs pre and post workout on training days (like a shit ton post 2-3 large potatoes for me), carbs on non training days earlier in the day (for me thats meals #2 and lunch)

Again this isnt me being a know it all, this is mostly common sense. And most of this is what worked best for ME. I started off with a 30+ day strict paleo foods only run, then after that i eased up on the restrictions to where I didnt feel guilty if I had a slice of bread every once in a blue moon.

thanks for reading guys, I write things worse than louie simmons style of writing. So yeah. EXCITED!

Road to 400 wilks and 10% bf is ON!

djl236

10-19-2012, 09:36 AM

Nice job dude. That had to feel good hearing that. I wonder what my bf % is. I weighed 235 last week at 5'11.

Patrick Stroup

10-19-2012, 09:38 AM

Yeah. I am pretty sure hers isnt the most accurate in the next month or so I will have my guy at the gym 7 site me again and see where I am at.

Mr_Rogers

10-19-2012, 09:38 AM

That's great news Patrick. Congratulations and good luck going forward!

Patrick Stroup

10-19-2012, 09:47 AM

Thanks for those curious I sat down and thought out my current short term goals.

Current Stats
BW: 238 lbs
BF: 17.5% (going off old one for now)
Bench: 270
Squat: 455
Dead: 510

Goals before Year End
(mostly recomp focused, with realistic strength goals)

1. Drop bodyweight below 231 lbs
2. Drop bodyfat below 14%
3. Increase Bench to 280, Increase Squat to 465, Increase Dead to 520

Patrick Stroup

10-19-2012, 05:15 PM

10/19/12 "Squats 5's"
Squat: 265x5, 305x5, 345x8
[A1]GM: 105x10, 125x10, 145x10
[A2]Leg Press Close Stance: 1ppsx10, 2ppsx10, 3ppsx20 (rest 60 seconds) 3ppsx10 (50% set)

This felt awesome as fuck. My last squat rep it felt a little GMy but everyone said it mustve felt worse than it looked. Shoulda went for 9 or 10 so definitely left some reps in the tank. GM-Leg Press superset was fucking brutal. Rest paused the top set to get my shit done fast and get out, might run the leg press this way jump setted with GMs because its quick and hits everything.

ate a giant potato and a half of a giant potato and a hamburger patty in the car because thats what fred hatfield would do.

Patrick Stroup

10-20-2012, 11:37 AM

10/20/12 "Incline 5's Day"
Incline CG Bench (TFS): 125x5, 145x5, 165x11*PR
Push Press: 95x10, 110x10, 130x10
Weighted Dips: BWx5, +15x3, +25x2, +40x3x5*PR
[A1]Chins: 8*PR, 6
[A2]Wide Pulldowns: 120x12, 130x10
[A3]CG Neutral Pulldowns: 140x8, 120x12
OH Tri Extensions: 85x3x8

Incline was so easy I called it at 11.

Easy stuff, hit a few PRs on stuff. Chins blew my mind. I could of easily got 10... i like that giant set though 2 sets chins, 2 sets wide pulldowns, 2 sets CG pulldowns. Blows up my lats, biceps, and mid/upperback. Gonna push that for a long time. try and get everything in that 8-12 range for maximum jackedatrophy.

Patrick Stroup

10-20-2012, 02:59 PM

http://www.youtube.com/watch?v=nJGRSZBnLrk&feature=youtu.be

yep, my dead issue is 100% not starting with the bar close enough to my shins. rep 1 was fine the rest you can tell each setup gets further away. everything else was alright for what it was.

gggggggoooooooonnnnnnnnnnnnnnaaaaaaaaaaaa get better.

Dillman

10-20-2012, 07:15 PM

Nice set of highlights man. By the way it appears you would qualify to wear short shorts according to Lascek. Nice Legs, no homo.

Patrick Stroup

10-20-2012, 07:28 PM

Thanks man. But I cannot pull off the short shorts lascek does. He kills me with his junk bulging trying to burst out of those ranger panties.

enlightenedsnipe

10-20-2012, 08:13 PM

Awesome job dude! Both with the recomp and with the week 1 highlights. Glad to see everything is clicking into place.

Dillman

10-20-2012, 08:46 PM

Thanks man. But I cannot pull off the short shorts lascek does. He kills me with his junk bulging trying to burst out of those ranger panties.

This made me laugh. I appreciate your conservative approach. I think only gay body builders would really take the approach he does as far as "forcing" the world at large to observe his masculinity.

Dillman

10-20-2012, 08:52 PM

Also, the recomp is nothing less than inspiring. I haven't followed your log super close but it appears you continue to make progress on your lifts while losing considerable fat, which isn't appreciated as much as it should be on this site.

I used think meat and potatoes would never be a "health food." You kinda shot that idea dead. I also like your protein ranking and I can't disagree with it, but I like milk more than you do.

I just got a load of sweet potatoes and have started eating them more often. How do you like to prepare them? Do you get bored eating potatoes all the time?

Patrick Stroup

10-20-2012, 10:17 PM

Sweet potatoes I like peeled and sliced into little spears and then i bake them with a bunch of salt and pepper on high heat to make little fries. Use some parchment paper and you wont have to use any sort of grease/oil/whatever to keep them from sticking.

Or boil one up then the next day in the morning take a cold sweet potato with no skin and mix in 5 whole eggs some cinnamon maybe a mashed banana and you have a batter to make little breakfast cakes. add a tiny bit of honey to sweeten them once done and they are amazing.

and no I dont get tired of potatos at all. between russets and sweet potatos. add some salt, butter, hot sauce, mustard or whatever and you got a pretty awesome canvas to eat from.

To be honest I got a long way to go on my recomp, my next step is to track my macros this coming week and then i will probably carb cycle. With two high carb (400+) days and the rest low to moderate (100-175)

Callador

10-21-2012, 09:52 AM

Patrick, nice work with the week 1 recaps! Your form is looking really solid, especially on the squats. I see what you mean about the DL's, and sometimes I do the same thing. As you start to rep out, things can get a little sloppy. :-) This is probably why some guys stick to lower rep training on the DL and do more of their volume work with squats. I am really like the AMRAP setup on DL's though, so I will stick with that until it doesn't work anymore.

Mac Ward

10-22-2012, 07:07 AM

Patrick, amazing job...

gumbo

10-22-2012, 08:26 AM

Great job on the recomp, that's sick progress.

Patrick Stroup

10-22-2012, 09:20 AM

Thanks guys! "Its the Road not the Inn" to quote don quixote.

Les my form does degrade on reps and I think that is laziness on my behalf. Pulling is what I love and what comes the easiest to me. And I spent a lot of time in my early stages pulling out of not so optimal positions. So my form can get real nasty and I know I wont get hurt and I can just rage pull reps. Discipline in form is not always my strong suit.

But reading stuff tuscgerer talks about in regards to deadlifting pulling reps lets you know where and when your weak spot in the lift is. Mine is maintaining position in the start so I can finish the lift. Not saying I am weak off the floor or at lockout. I think my weakness is a middle kind of thing. But if I can just keep the dang bar on my shins the whole early part of the lift the top part is a smokeshow.

Mac Ward

10-22-2012, 06:20 PM

Any chance you will lift in the SPF military appreciation meet Dec 8?

Patrick Stroup

10-22-2012, 06:50 PM

I'd have to think about it Mac. where is it? I definitely wouldnt be peaked for it at all.

10/22/12 "Deadlift Day"
Warmup: Foam Roll, fuck ton of warm up dead and power clean reps at 135
Deadlift (Conv. w/ belt): 135xlots, 225x3, 315x1, add belt 325x3, 370x3, 415x8*PR (524 E1RM)
Front Squats (clean grip, no belt): 170x8, 200x8, 225x6
[A1]GHR: BWx3x12
[A2]Hanging Knee Raises: 3x12
Max Effort C2 Row: 250mx44.6, 250mx42.6

This was a great day, dead form still needs alot of work but that is a huge PR with the bar I made sure to start most of the reps RIGHT UP on my shins and pull the slack out the bar before starting. After that everything else was HARD. Gonna switch out front squats after this cycle for high bars or the fronts just require my upperback to not be fatigued, plus I am doing them more for ab and quad work. my hams were STILL sore even though I walked EVERYDAY with my dog at a fast clip and rolled, damn good mornings! C2 sprints are fun and get me breathing heavy like a frog at a fly buffet.

http://www.youtube.com/watch?v=oDOEEBu-IvQ&feature=youtu.be

give me some tips here guys I like feedback on form and stuff.

Mac Ward

10-23-2012, 05:50 AM

I'd have to think about it Mac. where is it? I definitely wouldnt be peaked for it at all.

Jacksonville, NC...right down the street from our house. We are working with Jesse in this project. Jesse came to us and said he wanted to do something with the military. We do a lot of work with Hope for the Warriors (fundraising, etc) and had him set this up as a benefit for Hope for the Warriors. Hoping to have some wounded guys, regular guys and gals, and raise some money for a good cause.

Patrick Stroup

10-23-2012, 06:54 AM

3 hour ride from here, not to bad. I honestly have to run this by the accountant (my wife) i still have an SPF membership and I dont think it will mess me up USAPL wise because I have yet to compete in one of their meets.

HMMMMMMMmmmmmmmmmmmmm I could easily compete a weight class lower than last time (242 without a cut, as opposed to 259 with a water cut...) I think "officially" I hit 425, 245, 475 (my 500 dead was redlighted cause I double knee bended like and idiot).

So I could easily beat those numbers I believe. Hell I have legit in the gym hit 455, 265 (no pause), and 510...

*wheels turning*

so you say my 85 dollhairs to this charity? Maybe I can pitch it that way to her. : o

Mac Ward

10-23-2012, 07:59 AM

Yep, Hope for the Warriors.

You can still compete in the USAPL, they will ask questions if you set a record, so if you think you have a chance to set a record or be truly competitive, think twice about it, if the USAPL is important to you. You already have an SPF membership, so the USAPL will deny (and maintains the right to continue to do so) your ability to hold a USAPL record for 3 years after your last (non USAPL) competition.

Personal call. Love to see you, understand completely if your personal interests drive you to the USAPL.

sking1001

10-23-2012, 08:14 PM

I just pretty much got caught up here. Congratulations on the recomp!

I was behind, but I always see your videos on YouTube. Nice work :-)

Callador

10-24-2012, 01:44 PM

Very nice deadlift PR! The rep method for deads does work.

Patrick Stroup

10-24-2012, 06:37 PM

10/24/12 "Bench 3's"
Bench: 175x3, 195x3, 225x3 (no spotter)
CGBP: 135x8, 160x8, 185x6 (bunch of reps paused)
Dips: 35 reps over 5 sets
[A1]Ropedowns: 2x15-20
[A2]Uprows: 2x12
[A3]Hammer Curls: 2x8

ugh, not so hot. I messed up and did a heavy hold with 315 before my last set and i think i pulled my lat unracking it myself like a damn idiot. BLUUUUUUUUUHHHHHHHHHHHHHHH. Seriously dumb should never do stuff like that without a spotter...

Patrick Stroup

10-26-2012, 05:12 PM

10/26/12 "Squat Day"
Squat: 285x3, 325x3, 365x3 (minimum reps in a hurry)
Volume Deads (no belt): 275x2x10
RDLs (straps): 225x2x10

Das it. I mean i wasnt in a huge hurry 365 was fast might of had an easy 5 in me but saving some juice for monday's 1's dead.

Changed my supplemental stuff gm's and leg press are fun but I need more practice on the dead so I did 2 sets of 10 @ 60% of my training max but did them STRICT no bounce touch n go and it smoked my hams and upper back keeping extension that long. i like them not as political as rdls or sldls. RDLs were just to hit more hams and glutes. easy stuff guys.

Patrick Stroup

10-27-2012, 10:58 AM

10/27/12 "Press Day"
Press: 110x3, 125x3, 140x5
Bench (65%): 160x2x10
CG 2bd Pause Bench: 175x3x6
Seated DB press: 45x3x10
[A1]Chins: 3x5
[A2]Neutral Wide Pulldowns: 130x2x12
[A3]V-Pulldowns: 140x2x8
ITY's, Rear Delt Flyes, DB Shrugs (2 sets each)

Woa kind of alot of shit but not really. hahaha just hitting the gaps I dont hit on my other main lift days.

Patrick Stroup

10-29-2012, 08:22 PM

Dead: 345x5, 390x3, 440x1
High Bar No Belt: 245x2x10
Front Squat No Belt: 155x10, 165x10, 175x10
[A1]DB Shrugs: 50x2x15, (drop set) 50x8, 45x8, 40x8, 35x8, 30x8
[A2]Hammer Curls: 30x3x10, (drop set) 25x8, 20x8, 15x8, 10x8

Solid. Hit minimum reps because it was SUPPPPPPPPPPER cold in the gym and I was hatting life wearing a damn sleeveless shirt and shorts in there. Everything else was fine.

AdamW

10-30-2012, 12:02 PM

What's going on in hurr now? 5/3/1? Nice work Stroupster.

Callador

10-30-2012, 12:22 PM

My gym gets pretty cold too. Then the boiler randomly kicks in and you are sweating to death!

DRice311

10-30-2012, 12:44 PM

What's going on in hurr now? 5/3/1? Nice work Stroupster.

Welcome to the dark side.

Patrick Stroup

10-30-2012, 12:52 PM

Yeah 531, not my favorite way to do things but getting below 231 should be cake at this point with training progress easing back. Plus I can just hit a bunch of reps and stuff with rep sets and assistance volume.

Once I get my home setup my training will have more frequency since my gear will be right outside my back door. Probably wont help my lack of socializing though... haha. BUT ILL BE HUGE!

lol

Patrick Stroup

10-31-2012, 06:22 PM

Bench: 185x4x4, 210x2x2, 185x10
DB Incline: 70x3x10
DB Rows: 85x3x12
[A1]OH DB Extensions: 3x10
[A2]DB Curls: 30x3x10

Solid. :) damn forgot to do my 2x10 press sets... oh well.

Callador

10-31-2012, 07:10 PM

Bench: 185x4x4, 210x2x2, 185x10
DB Incline: 70x3x10
DB Rows: 85x3x12
[A1]OH DB Extensions: 3x10
[A2]DB Curls: 30x3x10

Solid. :) damn forgot to do my 2x10 press sets... oh well.

...And so it begins! :-)

Patrick Stroup

11-01-2012, 07:00 AM

Yeah I just hate 531. Anything that requires a spreadsheet I despise.

Patrick Stroup

11-02-2012, 05:02 PM

11/02/12 Squat Day
Squats: 315x4x4, 365x2x2, 315x8
Touch-n-Gos: 280x2 sets of 10

This was one of those days where I was just explosive as hell on the squats. Felt great but its only 70% and 80% they are supposed to feel that way. I think my trapcut shirt helped a ton too. TNGs are effin brutal hits errrrrythang.

Another solid one.

Patrick Stroup

11-02-2012, 06:00 PM

http://www.youtube.com/watch?v=F3-Ft0FHUcE&feature=youtu.be

there is the vidyah nothing spectacular. except my sweet side boob shot on my new cut up t shirt. haha

Oldster

11-02-2012, 07:10 PM

Nice. I admit to being a little concerned about having to see your 'side boob' shot, but was distracted by the two pretty ladies in the background enough that it didn't seriously scar me. But 365x2 was awesome as was the ease of your 280x10.

Love the beard, it looks almost exactly like mine. During the summer months I keep mine short, cropped to 1/4", during hunting season I let it grow a couple inches long until all my really cold hunting is over.

Patrick Stroup

11-02-2012, 08:01 PM

Thanks dude! the blonde lady kept giving me the stink eye (the other lady is that guy in the backgrounds wife and she is super attractive and super nice), its a crossfit gym so me and like two other guys look like dinosaurs walking around in there doing powerlifts and such.

Yeah the squats were cake, its 80% so it should be. The TNGs I love. I really do its like a stiff leg dead with no politics but helps me maintain form similiar to my actual dead. Works grip and suprisingly has a conditioning effect kind of like swings.

Beard was waaaaaaaaaay longer like a week ago but I trim it with a 1/4" guard (did my head too) my dang beard grows OUT not down so it looks like a face fro. haha

Oldster

11-02-2012, 08:14 PM

but I trim it with a 1/4" guard (did my head too) my dang beard grows OUT not down so it looks like a face fro. haha
Me too. Heh, we are twins....

Mark Edward

11-02-2012, 09:36 PM

Ivanko plates. I'm jealous.

Stop trimming your beard so short. Grow it long and trim it into an appropriately dignified shape. You have no idea how much chicks will dig it.

Patrick Stroup

11-03-2012, 11:43 AM

11/03/12
Press: 120x4x4, 135x2x2, 120x13*PR
T Shirt Bench: 165x2x10
Seated DB Press: 50x3x10
[A1]Hammer Chins: 3x6
[A2]Wide Neutal Pulldowns: 135x2x12
[A3]Close Grip Pulldowns: 145x2x8
Incline DB rear delts: 5x12

http://www.youtube.com/watch?v=xHsGeSckjxc&feature=youtu.be

Awesome day, everything felt effective and moved well.

Callador

11-03-2012, 12:08 PM

Super press!!! Are you wearing the new Titan "T-shirt" bench/press shirt? :-)

If your press shoots up like mine did doing the 4's, just be careful as the weight ramps up. I tweaked my shoulder a little on the doubles day. I can see you tearing up some serious shit the weeks to come.

Patrick Stroup

11-03-2012, 12:26 PM

Yeah everything moved well today. The t shirt benches I am BARELY touching my t shirt then pressing back up. just trying to make my light bench as hard as possible to spur some bench progress.

Callador

11-03-2012, 12:40 PM

Oh, I get it now! :-)

I actually do the same thing. Stephanie taught me to coil up like a spring and barely touch my chest. One you get a light touch, just blast it off the bottom. I noticed that Eric Spoto benches like that too. Sometimes he is so coiled up that he maybe misses touching on the bottom, especially with lighter weight. Steph (my sort of coach/workout partner) told me it is better to do that than to get loose and crash on the bottom.

She is in beastmode too. She did 275x3 raw before putting on her shirt (using the technique above).

Patrick Stroup

11-03-2012, 12:57 PM

Yeah I am starting to think most of bench woes are that inch or two lowering to the chest not being tight THERE as humanly possible

Oldster

11-04-2012, 10:52 AM

Nice job on the press PR, Patrick.

I actually do the same thing. Stephanie taught me to coil up like a spring and barely touch my chest. One you get a light touch, just blast it off the bottom.
YES! EXACTLY what it should feel like. I like to think of it as a spring coiling up tighter and tighter the further down the bar comes. When it touches your chest it should SPRING back up. Heh, maybe not really 'fast' if its heavy, but that is how it should feel to the lifter. ;)

Patrick Stroup

11-05-2012, 07:17 PM

11/05/12 "Light Dead Day"
Deads: 365x2x4, 415x2x2, 365x8
[A1]Neck Flexion: 45x4x15
[A2]One Arm DB Shrugs: 45x4x15
[B1]Hammer Curls: 30x15, 12, 10
[B2]DB Curls 3 sec negative: 15x3x15

Bleh, didnt feel so hot. I played ultimate frisbee since the first time being 30 lbs lighter and it blew up my hips and calves which definitely messed with my dead.

Patrick Stroup

11-06-2012, 05:39 PM

So drove to class no one at the school... we are apparently on fall break. SO OFF TO THE GYM A DAY EARLY TO BENCH.

Bench (POR): 185x4x4, 210x2, 235x2, 185x12
BB Incline: 135x3x10
Rolling DB Tris: 30sx5x10 15 second rest between sets

235x2 felt like crap got a real bad handoff and basically benched flat back. I really need to like spend a day with the people in my gym and teach them how to hand a damn bar off... Cut all my other crap short and just did the bare minimum. Rolling Extensions this way are fucking INSANE. Doing them this way REALLY hits the long head / meat above your elbow HARD.

Callador

11-06-2012, 06:19 PM

Very cool, I will have to try those rolling extensions.

I agree about the hand-off too. If you get a shitty one, it makes it much harder to bench. One time I got one that was so bad I almost dropped it.

Patrick Stroup

11-09-2012, 06:45 AM

Ive been debating it and finally made the switch to a more block periodization / RTS approach. (I know I know). Just because it offers a lot longer term solution and I planned on diving knee deep in it at the beginning of the year but just decided to do it early.

basically 3 weeks of volume followed by 3 weeks of intensity rinse and repeat and toss in a few speciality blocks / deload blocks every now and then. Only reason I am doing this is it allows me to modify sets / reps/ intensity week to week without depending on a fixed set of percents. I layout the general blocks but week to week to regulate the volume and stuff.

11/08/12 "Squat Main, Dead Assist"
Squat (Belt, Sleeves): 315x6x4 (@7.5RPE for first 3, @8RPE for last three)
Touch-n-Gos (No Belt, Mixed Grip): 285x2x10 @8RPE
Pulldown Abs: Stack+10x3x15

This was a pretty moderate session, nothing felt hard but I wasnt being a puss with the weight either. The TNGs are just being linearly progressed week to week till they stall out or they stop working. I think these are WAY better than speed deads for helping my form and require way less politics about form than RDLs/SLDLs. Lots of time under tension and has an almost strange conditioning effect, hits the pchain REAL hard too. This is also my friday setup so its really short reall sweet. My gym closes early and I just want to get in and out.

You guys might hate this music. Haha

http://www.youtube.com/watch?v=JzDYB0rPsZI&feature=plcp

Mr_Rogers

11-09-2012, 07:23 AM

Love that sweet Stroup side-boob!

Oldster

11-09-2012, 07:30 AM

Rolling Extensions this way are fucking INSANE. Doing them this way REALLY hits the long head / meat above your elbow HARD.
Yes, they really work the muscle around your elbow in a very brutal way, don't they! Nice job!

Mosin Warrior

11-09-2012, 08:41 AM

Patrick Stroup

11-09-2012, 09:00 AM

Love that sweet Stroup side-boob!

YEEEEESSSSSSSSSSSSSS. I was feeling extra chubby that day because I ate like a fat girl that night before.

Yes, they really work the muscle around your elbow in a very brutal way, don't they! Nice job!

Yeah my poor left elbow area was screaming I think the first part of the movement I did a little to far down like a neutral DB bench from now on I will just lower the head of the DB to my boob them roll them back and such. I do notice my "form" is better tired. Body has a strange way of getting through stuff when tired.

Nice work. I too am a fan of autoregulation and RPE's, although it gets a bit of hate around here because it allows for a moderated effort which is strictly prohibited at a strength site :-).

I will admit my first two 3 week blocks will be like RTS lite more percentage based on the volume block and maybe the first two of the intensity block last week I am hoping to go for 1-3rms in all my main move pools.

For those curious my basic layout and movepools for the first 6 weeks...

Monday - Dead I, Squat II, Weakness I, Abs
Wednesday - Bench I, Bench II, Lats and Shoulders
Friday (SHORT DAY) - Squat I, Dead II, Abs
Saturday - Bench Aux I, Bench Aux II, Triceps and Lats

Movepools
Dead I = Conv Dead w/ Belt, Dead II = no belt touch n gos
Squat I = Comp Squat Setup, Squat II = no belt no sleeve squats
Bench I = Pinkies on Rings Bench, Bench II = Incline
Bench Aux I = Floor Press (POR), Bench Aux II = CG 2bd Bench

main shoulder movement will be seated DB press, main tricep move is Rolling Tris. Ill do my normal lat work (db rows one day, chins/pulldown giant set the other) and Ill toss in curls, neck, and rear delts as time permits.

Oldster

11-09-2012, 09:05 AM

Yeah my poor left elbow area was screaming I think the first part of the movement I did a little to far down like a neutral DB bench from now on I will just lower the head of the DB to my boob them roll them back and such. I do notice my "form" is better tired. Body has a strange way of getting through stuff when tired.
Take care that you don't strain the area. Rolling DB's are a relatively demanding movement when you are learning it. Probably ice your elbow if you are still feeling it. The weight isn't the key, the volume is. So if need be, back off on the weight until your elbows are able to recover.

Patrick Stroup

11-09-2012, 09:09 AM

Nah its fine now. Its didnt bug me at all the next day or even when I went to bed that night. It was just from bottoming the DBs out too much on the first few sets.

Callador

11-09-2012, 09:15 AM

Mr_Rogers

11-09-2012, 09:16 AM

Nice work. I too am a fan of autoregulation and RPE's, although it gets a bit of hate around here because it allows for a moderated effort which is strictly prohibited at a strength site :-).

This is probably what our weightlifting cycles are. We have the first three weeks where we are trying to add weight to the bar on every lift every week. By the start of the fourth week you feel like DEATH. So it's we usually go lighter than week 1's weights and then go all out the last two weeks then taper for a meet. I've only done two cycles with my coach but both times I've looked forward to the fourth week.

Patrick Stroup

11-09-2012, 09:33 AM

I like the setup. Basically you are hitting 2 main movements per day, and then topping it off with a little assistance work?

What reps/sets are you using for the volume phase? Intensity is up to a top set of 1-3 reps for both lifts?

Some of those 2nd lifts will be played by ear. But on the main moves...

This is all kind of roughed out...

This weeks VERY LOOSE layout is...

Squat 6x4@70% or until 9RPE
TNGS were 2x10 LPd from last week

Floor Press is going to be 5x5@9RPE
CG 2bd is 6's@8RPE

Dead is 8x2@8-9RPE
No Belt Squats Speed Workups 8x2@9 then workup to 2@9RPE

Bench (POR) is 5x5@9RPE
Incline 6's@8RPE

very very very open to how I feel that day but I have goals weights to hit and such.

intensity phase can be anything from a heavy 3x3, bunch of singles at 90%, 1-3rm, or even like 5x2 at 80-90%+

Patrick Stroup

11-09-2012, 09:46 AM

Like as you see I lowballed the weight on my 6x4 and it was a smokeshow so i'll probably add weight to 315 to like 325 and repeat 6x4 the next week.

Mike T talks about actually picking randomly out of the volume tiers and intensity tiers of set/rep protocols. But whatever you pick the next week you need to add to it somehow. Either a harder RPE, higher percentage used, more weight, more volume, more reps. Something.

Sounds way complicated when written out but in my brain its pretty simple. Maybe? Haha I dont know, I barely even lift.

Callador

11-09-2012, 10:04 AM

That makes sense. I hope it works out well for you. Eventually I will have to mix things up too, so it helps to see what works/doesn't work for others that are into powerlifting.

You are good lifter, keep smashing shit. :-)

Patrick Stroup

11-10-2012, 10:14 AM

11/10/12 "WARDAMNTRICEPS"

Pin Press (POR)
45x10, 135x5, 155x5
185x5 @7
205x5 @7
215x5 @7.5
225x5 @8
230x4 @9 (grinded out rep 4 cause of tightness)
205x5 @8
205x5 @8.5

[A1]Chins: bwx4x5
[A2]Neutral Wide Pulldowns: 140x2x8
[A3]Neutral CG Pulldowns: 150x2x8
Rolling DB Triceps (15 sec rest): 30'sx10, 30'sx8x7 (easy)

So I lied decided on this day being a pin press day, tried some other bench variation afterwards and didnt have the tricep strength to do warmups with 135 haha! The pin presses are how Mike T does them unracked like a regular bench brought down to pins with slight pause then press. Really fun no idea what my max is on these I am just going to push the 5's for 3 weeks then start pushing 3's in the 10 rpe range. at least until my bench gets up over its hump.

Oldster style db tris awesome, and easy this time with no elbow pain.

ill upload the bench video later probably upload with my dead day stuff on Monday.

Patrick Stroup

11-12-2012, 07:20 PM

I kind of pussed out on this one and did the minimum work.

11/12/12 "Main Dead Squat Assist"
Dead (w/ Belt)
365x8x2@7.5

Squat No Belt or Sleeves
275x7x2@7.5-8RPE
300x2@8RPE

Das it, played some "Edgeball" which is ultimate frisbee with this little mini soccer ball you throw. So my hips and shit didnt feel so hot. The dead protocol was just 70%x8x2 I will up the intensity next week and use the last two sets to work up that 300x2 squat was cake. But I definitely depend on my belt and sleeves... it took 7 sets to get loosened up.

Callador

11-12-2012, 07:25 PM

We need something like Rollerball! We can just drive the bikes around and get exercise that way. :-)

I wouldn't say the minimum work is pussing out. You can feel when you need to back off and skip that assistance stuff.

Patrick Stroup

11-12-2012, 07:31 PM

Well I was referring to pushing my speed work up squats and probably pushing those deads a bit harder. Everything was easy feeling nothing even close to 9RPE. Which is what I was supposed to hit. But it gives me time over the next two weeks to really push volume with some intensity.

Callador

11-12-2012, 07:34 PM

I agree.

Patrick Stroup

11-14-2012, 06:55 PM

11/14/12 "Main Bench, Bench Assist"
Bench (inch inside of rings)
45x10
135x5
155x5
185x5 @7RPE (70%)
185x5 @7RPE (70%)
185x5 @7.5RPE (70%)
195x5 @8RPE (73%)
205x5 @9RPE (77%) Tonnage Total: 6675

Close Grip (inch from smooth): 135x3, 155x3, 185x3, 195x3, 200x3, 205x3
Shoulders: crappy right shoulder day
DB Rows: 70x10, 70x10, 70x15
[A1]Hammer Curls: 35x3xFail
[A2]Tri Pushups: bwx3x12

Not bad but not awesome, I am not going to autoreg those fucking closegrips gonna hit 3 sets of 5-10 and LP that shit when I feel like it needs to go up. The slightly closer main bench grip felt awesome. Shoulder felt like crap so im gonna keep pushing DB inclines. Or probably

Mosin Warrior

11-14-2012, 11:27 PM

11/14/12 "Main Bench, Bench Assist"
Bench (inch inside of rings): 185x3x5, 195x5, 205x5@9RPE
Close Grip (inch from smooth): 135x3, 155x3, 185x3, 195x3, 200x3, 205x3
Shoulders: FUCK YOU shoulda did DB inclines.
DB Rows: 70x10, 70x10, 70x15
[A1]Hammer Curls: 35x3xFail
[A2]Tri Pushups: bwx3x12

Not bad but not awesome, I am not going to autoreg those fucking closegrips gonna hit 3 sets of 5-10 and LP that shit when I feel like it needs to go up. The slightly closer main bench grip felt awesome. Shoulder felt like crap so im gonna keep pushing DB inclines.

Solid work. I have switched to only doing close grip benching from reading Paul Carter's blog. I have found close grips to be like a blend between pressing and benching. They come off the chest with a ton of speed, hit a wall about half way up, and if tricep strength is lacking, forget it.

Patrick Stroup

11-15-2012, 07:29 AM

Patrick Stroup

11-16-2012, 07:55 AM

So I got a little mini band to keep and work and home so I can get in some easy upperback and super light triceps work

Did this today

11/16/12 "Extra Band Stuffz"
[A1]3D Pullaparts: Mini Band x 3x15
[A2]Underhand Pullaparts: Mini Band x 3x12
[A3]Pushdowns: Mini Band x 3x10
[A4]Hammers: Mini Band x 3x10

And holy crap has doing a few sets of 6 with the band pullaparts while at work helped my posture (upperback).

Callador

11-16-2012, 10:18 AM

Yeah I am down with close grip to build tricep size. But I hate to break it to guys like PC but none of the guys who finished in the top ten 231s at raw nationals this year used a close grip at least not a thumbs from smooth or even index on smooth closegrip. I just moved my normal bench grip in an inch to get me passed this shoulder issue I am having. Which is an old artifact from playing baseball with a junky throwing mechanic that flares up as right front delt pain pretty sure I either have an old cuff injury scar tissue or some shit. It goes away if I focus on mobility and doing stuff like db cuff work and muscle snatches / cuban press.

Which I for some reason have gotten away from doing and havent thought about it till now...

I dont know who said this but I seriously think it applies to me. "The perfect program is finding what works then immediately doing something else." Haha.

I agree. I think the idea for raw benching is to bring it in enough to save the shoulders, but not too far that you are just adding ROM for no good reason (in competition). Some guys can raw bench more with their grip brought in (vs max legal), but most of them are somewhere around pinkies on the ring. Check Lilliebridge's new bench setup, he brought his grip in and his bench went up right away. Konstantinovs benches pretty close too. Eric Spoto also doesn't use max legal grip, and he is as wide as a house. On the other hand, there are guys that lift the most at max legal. I tried it, but it was too hard on my delicate baby like shoulders.

Edit: As for programming, I would pick something that looks reasonable and do it for a cycle or two. If it works, you can always go back to it later. If it doesn't, well you learned something about yourself. Then pick something new and see how that works. Part of the intermediate programming process is to find what works for you. The days of just following a program blindly (SS style) are pretty much over at your level of advancement. You can still make some great gains, but you just need to find the best way for the Stroupinator. :-)

AdamW

11-16-2012, 10:32 AM

Awesome work in here Stroup!

I'm a pinky on the ring guy myself, maybe pinky just inside the ring. I'm weaker if I go wider.

Patrick Stroup

11-16-2012, 06:15 PM

11/16/12 "Main Squat, Dead Assist"
Squat w/ Belt and Sleeves Max: 450 lbs
45x2x5
135x5
add sleeves
225x2
add belt
275x1
315x1
325x3x4 @7RPE (72%)
325x1x4 @7.5RPE (72%)
325x2x4 @8RPE (72%)

No Belt Touch-n-Gos: 290x2x10
Abs: like 6 different moves 10 reps each
Ab Cramps: 2 sets of 30 seconds

BOOM. I felt awesome, didnt really hit the 9 rpe even with super short rest bar was fucking flying in my brain. Good stuff. TNGs are still the shit but I might need to drop the reps in my intensity cycle and kinda push the weight. Next week I HAVE to push squats really hard gonna keep the 6x4 rep scheme and push the fuck out of the weight close to 80% on the last few if I can. need to hit a 9 or even 10 RPE before I head into the backend of this cycle with the last three weeks being intensity.

http://www.youtube.com/watch?v=uTPohukVmyI&feature=youtu.be

Callador

11-16-2012, 07:14 PM

Nice work Patrick!

Patrick Stroup

11-17-2012, 10:27 AM

11/17/12 "WARTRICEPS"
Pin Press Max: 265 lbs
45x10
135x5
185x5 @7
205x5 @7.5
215x5 @8
225x1 @7.5
245x1 @8
215x5 @9
215x4 @10

Slingshot (POR): 225x3x8
[A1]Chins: 2x6
[A2]Wide Pulldowns: 140x2x10
[A3]V Pulldowns: 160x2x8
Rolling Triceps: 35'x 8 sets of 7 reps (15 sec rest)

Good stuff, did those heavier singles to just feel some weight, I THINK pin press is harder than my normal bench setup, at least it feels like it. Backed back down to 215 to try and hit a 9.5, missed rep 5 an inch off the pins on that last set. Gonna stay at 225 on slinger until I am repping ungodly reps with it.

Callador

11-17-2012, 11:03 AM

Yes, pin presses are harder than normal bench for sure. The guy I workout with just got a slingshot, so I might have to mess around with it the next time I max out.

You are putting in the work and doing good things. I expect to see some beastly bench PR's in the near future. :-)

Patrick Stroup

11-19-2012, 07:49 AM

Hey guys its fine now my right shoulder feels alright and my left shoulder feels like shit.

I REALLY need to not dick around when doing those rolling tris when I go to extend the last part of the movment sometimes I press the DB out away from my body and it got my left shoulder this time... Might of been a combination of the pin press and 10 or so goofy rolling tri reps.

I think I am going to start doing a rolling tri thing with the EZ bar which would make it more JM press / Cali Press... But I am not gonna load up silly weight on it. Thoughts? My reasoning is I will be able to reach back more without fearing my weiner shoulders feeling like they are gonna rip off. Same motion though.

Lower like a bench press, rolling back behind my ears / head, roll back, press, repeat.

Callador

11-19-2012, 09:48 AM

I think that could work.

One thing that I am doing which really hits all parts of the tricep is the Overhead Tricep Extensions using a rope on the cable machine. I try to do a small pause on every rep too.

Patrick Stroup

11-19-2012, 07:44 PM

Mosin Warrior

11-19-2012, 11:37 PM

11/19/12 "dead stuff"
Dead Conventional w/ Belt Max 525
135x2x2 power cleans
225x2
315x1
365x2 @7
385x2 @7
405x2 @7
415x2 @7.5
415x2 @8
425x2 @8
425x2 @8
425x2 @8.5

No Belt No Sleeve Squats: 275x3x2, 285x2, 300x2
Leg Press: 1ppsx20, 2ppsx15, 3ppsx12, 4ppsx10
Warrior Situps: 5x10

Bleh. For real. Shoulder feels like shit. I forgot how much deadlifting with anything over 70% screws my low bar with no belt and sleeves. Damn I depend on them too much.

Solid deadlifting. I, like you, find that the belt on a low bar squat is a huge boost to how much I can squat. Squatting beltless is soul crushing because you realize how weak you are with the belt to squeeze into. I find I'm weakest right out of the bottom without at belt, which I'm not sure if its strange or typical.

Patrick Stroup

11-20-2012, 08:00 AM

To be fair, when I was on my no belt kick. I high barred and easy 405 with no belt. But I wasnt deadlifting before hand.

Training this week is going to be real thrown off because of my gyms holiday schedule. Which is good timing because my left shoulder is still achey. So my training log is going to look real weird for a week or two until I get back on track. In fact I might just intuitive bro it up from this point to the beginning of the year.

Not really program hoping so too speak. But I got a ton of traveling and family shit, and weird work schedule, and my gym is NOTORIOUS for closing like an entire week before christmas and for 3 days before during and after new years. SO I dont have a clear 6 weeks to train like i would want to.

All that said, it will just fuel my sense of urgency to finsih saving the remaining cash so I can buy my R3 rack, bench, bar and some iron.

Patrick Stroup

11-20-2012, 07:59 PM

11/20/12 Bench-n-Shiz
Bench: 215x5x3
DB Incline: 50x5, 60x5, 70x5x5
EZ LTE's: 65x3x15
Bunch of Cleans at 185 for funsies with the crossfitters basically muscle cleaned them

Just doing some stuff. 215 is 80% just got 15 reps in fast. Shoulder felt fine benching

djl236

11-23-2012, 04:11 PM

Just catching up on your log Stroup...good shit, keep it up.

Patrick Stroup

11-25-2012, 03:28 PM

BACK IN DA GYM WITH TMDUBYA... I mean Stroup. :)

11/25/12 "Light Bench and Stuff"
Bench: 215x5 sets of 2
Press: 140x3x3
[A1]Dips: BWx3x8
[A2]Seated Rear Delts: 20'sx10, 25'sx3x10
Side/Front Raise/Arnold Press Complex: 15x2x5/5/5 (5 reps each movement back to back)

Nice and easy day. Coulda went heavier and more reps on just about everything. I liked that little shoulder finisher cant remember where I saw/read about someone doing it. But it was good for a little pump at the end even with such a light ass weight. More reps on everything next time.

Patrick Stroup

11-26-2012, 06:04 PM

11/26/12 "Deads n Fronts"
Deads: 340x15x1 (30 seconds rest between sets)
Front Squats: 250x3x2
Pendlay Rows: 135x5, 185x5, 205x5, 215x5
DB Shrugs: 35x20, 50x15, 60x12, 70x10, 80x8, 50x20

I liked it, felt good everything was fast fast fast.

Callador

11-26-2012, 06:14 PM

Patrick Stroup

11-26-2012, 06:27 PM

Yep Yep! everybody else is front squatting I might as well too. Just started at 80% (315 max is my best ive ever done with a clean grip) for 3 sets of 2. Will try and add reps to that then once I get to like 3x4 will up the weight 10 lbs and keep going. Simple right?

enlightenedsnipe

11-26-2012, 07:29 PM

Front Squats make me want to kill myself.

Patrick Stroup

11-26-2012, 08:40 PM

I did those with my belt for the first time in a long time. felt hella easy. Anything higher than 3 or 4 reps WRECKS my upperback and abs. Which means I need to do them.

melody

11-27-2012, 07:43 AM

I did those with my belt for the first time in a long time. felt hella easy. Anything higher than 3 or 4 reps WRECKS my upperback and abs. Which means I need to do them.

Same here! I am so weak front or high bar squatting. I am going to learn to love them.

DRice311

11-27-2012, 08:43 AM

Front squats make me want to punch myself repeatedly in the face, and I don't really know why because I never go that heavy with them.

Nice work dude. Just wanted to drop in and say - I'm re-growing my beard, in an attempt to get stronger with my deadlift.

Patrick Stroup

11-27-2012, 08:55 AM

Thats funny you just said that Dricecakes. I had a guy come up to me yesterday in the gym and apologize to me for him trimming HIS beard. lol I get talked to a lot about damn facial hair. I wish people would ask me more about my triceps though. :(

And EXACTLY MELODY i am just going to grunt LOVE ME at the top of my front squats. If my dang schedule wasnt so air tight right now. I would probably alternate 3 squatting sessions a week like... 1st week front squat > squat > front squat, 2nd week squat > front squat > squat, repeat.

I had TREMENDOUS gains when I did 2 backs 1 front squatting errrrrrrryyyy week.

Like I have said about 100x so far this year. Once the home gym setup happens my frequency will go up and the volume will be more distributed throughout the week on just about everything.