Stroup's Log

[Patrick Stroup]

141228 DAILY MAX #3
Sumo (No Belt): 135xsome, 225xsome, 275x1x2, 315x1, 285x2x3

Das it. Working on sumo. I feel SOMETHING in my hips/piro/si/whatever the fuck pelvic area. But it doesnt ‘hurt’ it just feels odd.

Video my sets, definitely not used to the hip mobility demands sumo calls for. So gotta work on that, but it feels good overall. Need to focus on knee then hip extension and not rushing the setup. Definitely a lot harder technique wise than conventional for me.But challenge accepted.jpg

[Patrick Stroup]

141229
Squat: warms 335x1
Bench: 225x1, 245x1, 255x1, 225x4

[Patrick Stroup]

150101 BW:248 9so fluffy)
Squat: 45x5x2, 135x5, 225x5, 275x5x3
Bench (IPF god fed pause): 45x5, 135x5, 185x5, 205x5x3
BB Curls: 45x15x5 (woa forearms)

Fun and frustrating day. Switched to flat shoes and even could low bar pain free. But I think I have gotten in this weird real narrow stance habit the past year plus. Its a lazy way to bypass lack of hip/groin area mobility. So 2015 is the year Pat squats wide and embraces the power of his hips to fix his bar path. First set was consistently forward, 2nd set i lowered the bar on back and moved wider, third set even wider. Third set had its moments but i kept my path aight. Work in progress!

[Patrick Stroup]

Cycle 1 Week 0 Day 3!

[melody]

Why are you in the garage? I always forget you have an accent. Your elbows look kinda flared from that angle, that might be why you aren't pressing the bar back. Or its just the angle.

[Patrick Stroup]

Yeah i'll use a few angles for the bench in the future. Just in the garage today cause it was super nice weather. Its also like a storage barn thing not a garage. So its only three walls and the other is exposed. Which makes it challenging when the temp gets crazy low.

[Patrick Stroup]

Yeah my depth was a bit high and heels coming off ground. Ill tool it around a bit. Thanks guyz.

150102
SLDL: 45x8, 135x8, 225x8x3
OHP: 45x5, 95x5, 115x5x3
Shrugs: 135x12, 185x12x3

So ends the "intro" week. Basically next six weeks I want to 1) stay healthy, 2) build up some squat and dead strength 3) pound the shit out of my bench since it is doing ok.

[DRice311]

You brogramming this puppy yourself??

Have you signed up yet?

[Patrick Stroup]

Yes and No. I got the main lift weights and reps and sets from someone and I am plugging in my own assistance and secondary weights.

Monday
Main Squat
Pause Bench 1
triceps stuff

Tuesday
Main Dead
Pause Bench 2
chests stuff

Thursday
Secondary Squat (Pause Squat/More Squats)
Pause Bench 3
arms stuff

Friday
Secondary Dead (SLDL/Pause Dead)
shoulders stuff

Loose outline. Basically benching 3x, squatting 2x, deading 2x. Ill usually do some upperback work everyday. I do some ab/mobility/SI strengthening stuff on my off days. Real real basic. I lowered my frequency of squatting but its spread out over the week. So my squat and dead are hit sorta kinda every training day.

Want to stay healthy. Also not doing the battle. Ill ref it. Prob do NC meets and ref the SC meets till I get my six meets so I can take my national test.

[Patrick Stroup]

150105
Squat: 285x5x3
Pause Bench: 195x6x3
CGBP: 155x8x3
DB Triceps Flat: 25x12, 30x12x2
Hammer OW Row: 1 plate x12x3
Cable Facepulls: 30x15x2

Holy shit my new gym is fucking awesome. It got like every hammer strength machine made, a badass hack squat and leg press. A powerlifting area with all sorts of benches (including a real nice incline and decline) with fucking troy machined plates and texas power bars. THEN THEN as im leaving I wander around a bit and it has a damn Crossfit area. Huge ass rig thats like 30 feet of monkey bars., competition bumpers, super nice olympic bars, thompson fat pad benches, boxes, kettlebells. AND NO CF CLASS. So its like free game.

Fucking crazy. Oh yeah and I blasted through these numbers today squat felt amazing. I think i was squatting on a severely uneven surface and it was wrecking my hips. but hey! Lets progress this from here and see!