Stroup's Log

[Patrick Stroup]

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]

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

[Les Hahn]

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]

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]

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]

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.

[Les Hahn]

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]

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]

09/24/12 "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!

[enlightenedsnipe]

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