Super Training Gym Forums

All right got a few days to post
1st is this last Friday and its a deadlift rep day.
Warm up
595x5x2 no belt just raw, belt was pissing me off so i just took it off
leg press 8pltsx8x2
hamstring curls + abs

This was last sunday (yesterday)
Over head press 205x5x4
Narrow pull ups x8x2
Lat rows in bench groove 235x8x3
Lateral shoulders 25lbsx18x2
2 sets of trap work

Alright now today Safety squat belt/knee wraps (no suit) with hands on the uprights
505x2x1
605x2x1
725x2x1
815x2x1
905x2x1 This went well, you can cheat a little coming out of the whole. I think that 950 sould have gone for a double. (next time)
Porn start squats (wide low squats)
315x8x1
405x8x1
Ham string curls 150x10x2
Abs 2 sets crunches 2 sets leg lifts

Wed. Posted 1 day late again
Did a little shirt work today
585x1x1 1 board
635x1x1
655x1x1 Slow sloppy press
I was able to hit a 3 board with 495 before the shirt even grabbed

Up right grip dumbbell press 120x8x2
Curls

I have a question for anyone that can help me out (Mark, Scott etc.). I had to go up a size in shirts and have noticed a few differences that I'm not used too. 1st bing I have to jack the shirt to get anything out of it, and 2nd it cuts out a fair amount 2 inches off my chest and half way up I get nothing out of the shirt. The size I was using before was a 48 and now im using a 50 (has 5 days in it). I'm thinking I need to take 1 inch out of the chest plate. Any help or feed back would be great. Oh and I quit using the 48 because I could hardly get 675 to touch, and that is just to close to a max to have it as a opener.

Try getting the arms taken in. Having a tighter arm will tighten up the whole shirt. If you need the chest plate tight I'd send it to Ken Anderson. 1/2 inch should do the trick, but I'd mess with the arms 1st.

The shirt is bigger and different then the ones you used before develop your strength in many different directions and posistions to counter the lack of shirt strength.

We have guys at ST that know these shirts inside and out. I suggest you make a trip.

Lastly if you are going to an exercise that is called Porn Start Squats could you please video it?
Shoot me a PM so we can exchange phone numbers....Phone sex makes us all a little stronger.

Mark

Hey Chubs, The shirt I have been using the last 3 meets is a size 58. I took the shirt off the rack and touched 405. I then had the arm taken in 1/4" after every session. The arm is now been taken in 2". For the past 2 years I am MAYBE 5 for 21 in meets until the last 3 meets where I am 7 for 9. I used to use a 52 or 54 before the 58. Chubs try and get like a 52 or 54 and try it out. Now granted I am still a shitty bencher, but at least now I am not bombing in the bench.

I agree 100% with tight arms on a shirt that's one size bigger. It makes it easier to setup, easier to touch, and you get support all the way to lockout. All the Japanese IPF lifters setup their shirts this way and they destroy everyone at ipf bench worlds.

Thanks for the help with the shirt guys, I will call Ken Anderson and get taken in asap. Mark, I'll call again tomorrow night about 6 or so.

OK again I have a few days to post.
Last Friday
Deadlifting
585x1x1
675x1x1 This was slow, upper back and hips tired
705x1x4 I took four singles at this, had 30 sec rest between 1st and 2nd rep, and again between 3rd and 4th. I did this because I was to tired to pull dbls and triples.

Abs and I think i did 2 sets of hams? Ha I really have to be better about posting.
Low volume

OK this one is Sunday (yesterday)
I did dumbbell over head press (Arnold style)
took 10 lbs jumps starting with 40lbs and worked my way up to 2 sets of 5 at 90lbs
Sitting T-bar 4pltx6x2
4.5pltx6x2
Pull-ups 4 sets of 6 with different hand positions
Lateral shoulder raises 2 sets of 10.
Home

Squated today
611x5x2 This was harder than it should have been, just fucking tired, sleeping 7 hours a night is bull shit. I need to get back to 9 hours to help recover
Then I did some high box squats.
Next I sat down on a chair for 20 min at a time only getting up to spot Steve.
Home, body is trashed

How do you like the higher box squats?

This was the first time doing higher box squats in quite some time. In the past I have used them to get used to walking out weights at 110%. Right now where I work out its just not really possible to go that heavy so I have quit doing them.
I see that I need to post Sundays and Mondays again too. So here it is in one big old post

Last Sunday
Standing over head press 185x6x1,205x6x3
Dumbbell rows 100x6x1, 120x6x1, 140x6x1, 160x6x2
Narrow lat pull downs 250x8x3
Lateral shoulder raises 35x12x3

Monday
Raw squating 585x1x1, 675x1x1, 733x1x1 804x0x1 Should never have missed this. I took to long warming up so i wasn't able to get another attempt before spotters left. Drove out of the whole fast only hit at 70%, so didn't have enough momentum to carry me thew my sticking point. Next time I will get this and more.
Narrow squats (6 inches betwen heels) 405x8x2
Chick hip movements.
1 set of abs.
Home

Wednesday

I benched in the morning today, this will be my last shirted day before my next meet.
545x2x1 (2 board) 585x2x1 (1 board) 635x1x1 Went well, little trouble with the last 1 inch but press no problem today. Thanks for the advice about shirts guys, I had an old shirt that George was using (streched out 48) and the arms were still really tight on it. Chest plate that of a 50+ but the tight arms really made a difference with the carry over at the top. I will now send my new shirt back and have the arms taken in.
That was it for the day had to run to work.

OK now wait 1000 bucks for a 1000 squat!? Shit I guess that means I need to buy a suit and go to this meet. I had plans to go to this meet anyways. Mark, I still need to get my suit fixed, and i keep calling you and missing you, so if there is a way that I can maybe send my suit up to you with what I need fixed please let me know. I would come up there in person but work has been busy so I doubt that can happen.
Anyhow todays training

warm up
Today I pulled off a 2.5 inch block (I think)
585x2x1
635x2x3 This was 3 sets of doubles with only 1 min rest in between. I have been working in some HIT traiting into my work out when my body is tired. I think this is still pushing my self while giving my CNS that little break it needs.
I then waited 1 more min and pulled 675 off the floor.
Good mornings 315x8x2 Ham's cramped at the end of the last set. Checked weight and down 3 lbs of water. So i went home to drink .5 gal of chocolate milk. Horizon is the best.

Yesterday,
Did some 1 arm presses
80x6x1
90x6x1
100x6x1
120x6x1 My elbow is all jacked up from benching so this hurt, called it quits at this.
Rows using my bench position 260x8x3
Low face pulls 170x8x3
Lat. shoulder raisesx12x2
something is wrong with my elbow I will have to wait and see what happens.

Squats raw
585x1x1
675x1x2 elbow still in quite a bit of pain, I will ice and hope it does better. Its 95% of opener, I think

Good mornings 315x8x2
Abs 2 sets

Slight deload again today, still trying to get shoulder and elbow better.
Paused presses. (bench)
405x1x1
435x1x1
465x1x1
500x1x1 Lifted my ass on this... need to find a better foot position when lifting raw and paused.
Incline dumbbell press 80x10x2
Bicep work.
Again deloaded for elbow and shoulder, 1 more week and I sould be OK.

Nice work going over 2100. From what I heard your squat and your pull were raw.
Great work Alan. I know you probably don't think you did shit but bigger things are just around the corner.
I would guess 220-2300 shouldn't be a problem when you add your gear in next time.
Are you coming to take the 1000 dollar challenge???

Thanks mark, I still have 50+ lbs on the bench and deadlift. I had some elbow problems that prevented me from taking further attempts. I messed up on the squat too, but oh well 2 hours of sleep is no way to go into a comp.
Mark sorry to do this to you but i was told that I have family coming in from out of state that weekend and will not be able to attend the meet anymore. I know that sounds like a load of shit but its true.
Meet results
Squat 705-easy, 749-easy, 804-miss spotter ran into me at bottom, choose not to ask for 4th
bench 633-easy, 666-miss back slid out and poped elbow, 3rd was a pass.
Deadlift 683-easy, 722-easy, 755-miss didn't lock in upper back and rounded so i missed, this should be easy next time.
My head wasn't really into this so I will come back next time with some bigger numbers.

Monday
I did a little light pulling sumo, several sets at 405 and 495.
Light squatting no heavier than 315

Wednesday
I had some elbow problems at this last meed that prevented me from taking anything over my opener, so I wanted to check to see if it only hurts with a shirt on or with no gear.
Pause press, 315,365,405,455x1x1 No problem with any of this. Elbows should heal within a couple of weeks.
Bicep work, and some stretching

Friday
I did Zerker? (not sure of spelling) squats for the first time.
315x5x1
405x3x1
495x1x1 This was a fun exercise, will be using this to help work on upper back weakness.
Deadlifts bunch of odd old school shit like pulling 45 lbs miss loads, 405 on handed with the weight on one side of you. Just some fun stuff messing around. (still deload)

OK getting lazy about posting again
Sunday the 5th
225x5x2 standing over head press (with out cheating)
Lat pull downs with stack x 8x2
t-bar rows 5plt x 8x2

Mondy,
warm up
I did rocking box squats. Had planned to squat against bands but they were needed for Ian's reverse band bench.
585x2x1
685x1x1
725x1x1
This whole sitting and relaxing on the box just kicks my ass, think I did these wrong.
OLY squats 405x8x2
Hip movement 2 sets of 15

Wednesday
reverse band press 120 at bottom deload 1/2 way up
475x1x1
525x1x1
565x0x1 It deloaded so violently that I was not able to push threw it. Crazy with this being like 20 lbs over raw, I was blown away at this miss.
495x3x1

Incline dumbbell press with dbl mini bands 100x8x2
Dumbbell skull crushers 60x8x2

Friday,
Sumo pulls with 60lbs if chain at top (weight with out chain)
585x2x1
685x1x1
705x1x1
715x0x1 I was pissed at this miss again I had some briefs on and they fuck me up so much, I get it 2/3 of the way up but the gear pulls me forward and I loose it inches from lockout. God I suck in gear.

Stiff leg deadlift with 60lbs chain (weight not including chain)
555x5x2
Hamstring curls

Sunday my Mom came into town and I took the day off (3rd day in 3 years)

Monday
Rep work on Squat Med-light wraps
warm up
595x8x2 1st set easy, 2nd set foot slipped out from under me but I was able to catch my self in a ball at the bottom to finish the set. Felt like it was on my back for 5 min by the time I got reset and finished. My shoes are to old and don't grab the floor. I will admit that having the weight on my back for this long took a lot of of me I was spent by the time I re-racked it.
hamstring curls
Side ab.

Oh and Mark I found a old vid of you pulling a sled in the snow?