Haider's Training Journal

[thewickedtruth]

do one fo the two..don't do both..pick either rack presses to work on your weak points or boards...not both bro

[haider]

do one fo the two..don't do both..pick either rack presses to work on your weak points or boards...not both bro

I know, u didn't read what happened I guess. I didn't plan on doing rack presses at all, jsut substituted for that day 

[thewickedtruth]

HAHA my bad bro.. i need to read more closely!

dude  I SUCK at board presses but love the pins! Board presses allow the weight to stay transferred into your body making you still support all the wieght where pin presses transfer the weight to the cage..as long as you stay tight pin presses are great

[haider]

Quoting previous workout for new page:

LOL!!! Great comments guys, keep them coming

They're much appreciated! 

Wednesday, March 19 2008
Max Effort Bench
Bench Press (Paused):
95 x 4
135 x 4
165 x 4
200 x 1
235 x 1
235 x 1.. damn it! 
210 x 2
210 x 2
Board Presses
210 x 2... x fail!!! hahaha almost died, read below for the story 
Rack Presses
245 x fail   wtf
235 x 1
235 x 1
Speed Deads
Some sets w/ 225
mroe sets w/ 245
some sets w/ 275
back down to 245
1-arm db rows on incline bench
70's x 10
70's x 9-10 (not sure)
70's x 10

+flye supersets and rear delt rows.

Pretty sure if I didn't pause the benches that day I coulda gotten doubles.. I noticed I get excited right before a lift, maybe even a bit nervous because for both my heavy sets my hands were sweaty which was kind of a distraction.

Story time:

So Lift4Size was talkin about he got around doing board presses by using 10lb plates.. So I try that except I use a 5 lb plate too. First rep goes up fine, 2ndis good too, but as I'm goin up for the 3rd one the 5lb palte moves out of place and straight onto my face, LOL!! I let the bar rest on my stomach, crying for help like a little bitch so this douche comes over and instead of helping me press the bar up he takes the weight off of one side of the bar and topples the bar over on one side! fvcker almost had me crushed a second time!



Movin on.. those rack presses are way ahrder than board presses and I learned the hard way. I put on 245 thinking its gonna be an easy set and the bar wouldn't even budge.. sropped down to 235 and hardly squeezed out some singles..

[haider]

Friday, March 21 2008
Max Effort Pull
Speed Bench (Paused):
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
Deadlifts *
175 x 5
245 x 5
315 x 2
385 x 2
435 x 2 (w/ belt) on video
455 x 1 (w/ belt) .. grip sucked on these!
Incline Bench <> CG Chins
185 x 4 <alt.> +75 x 5
185 x 5 <alt.> +75 x 4
185 x 4 <alt.> +70 x 5
155 x 7-2(RP) <alt.> +0 x 15

*deload and reset for each rep

Deads felt like they started out slow, my weakness on these is definitely on the bottom. Probably like after the first 5 inches or so the bar flies up! Took a video of the attempts, one of 'em I did upload..for the "experts" on here to examine my ass form, or upon request for trusted people 

The 455 went up but the grip was shitty on these, I'm prolly good for another 10-20 lbs but my grip is shit.

[Stubborn]

I tried to warn you! BWAHAHAHA!


You gotta be very still and controlled and have a wide chest to keep them flat. They also have to be rubberized so they dont slip.


That guy who "helped" you should be put to sleep.

[haider]

I tried to warn you! BWAHAHAHA!


You gotta be very still and controlled and have a wide chest to keep them flat. They also have to be rubberized so they dont slip.


That guy who "helped" you should be put to sleep.

they were in fact rubberised, but I'm a clumsy fvck...shoulda warned me better

you're right, that fvckin noob almost had me 

Excellent pull on the DLs, esp since you're like 170 lbs right?

thanks bra, gym weight last time was 181.6 lbs  Was cuttin down on weight a bit to go for the health look, down from 185.

Monday, March 24 2008
Max Effort Squat/ DE Bench
Parallel Squats:
335 x 4 (w/ belt) 10 lb PR!
345 x 4 (w/ belt) 20 lb PR!!!
335 x 2 (no belt)
315 x 2 (no belt)
ATG Front Squats:
215 x 8  Smooth, kinda easy.
Good Mornings
225 x 6
225 x 6

Awesome Squatting session, came out of no where! I was kinda nervous abt 335 but it surprised me when I was able to do it with relative easy... cuz 325 gave me a hard time last time around. I had no choice but to go up another 10 lb, and I got it! 

That was the end of 4 reps, and it couldn't have ended better. I'm thinking about moving onto doubles, so I banged out a couple of sets of doubles w/o my belt.

Took it easy one everything else.. was supposed to be a "deload" workout.

[The Master]

Your front squats = pretty fucking sick dear Raidor

[MisterMagoo]

Your front squats = pretty fucking sick dear Raidor

seconded. 215x8 to full depth at 181 is pretty rough. i don't know many people who are willing to put any work into deep front squats (for example, me ).

[haider]

Thursday, March 27 2008
Max Effort Bench / DE Pull
Bench Press :
95 x 5
135 x 3
165 x 3
205 x 1-1
215 x 1
215 x 1
225 x 1
235 x 1.. not bad
225 x 1  SOLID as can be
Speed Deads
225 for like 8 reps w/ 10 breaths rest in between.
1-arm db rows on incline bench
75's x 10
75's x 10.. not too hard

+flye supersets

I'm just following what Hedge layed out for me to peak for the bench press competition.. I thought I was out of the competition since I didn't sign up on time, but they extended the deadline so I can still compete!

I'm thinking about opening with 245, how's that sound to u guys? Or should I go safer and open with 240?

[MisterMagoo]

never open with a weight you're not sure you can get 100% of the time. last thing you want to do is have a bad day (nervous and didn't eat, whatever) and miss your opener. most tell me to open with something you can get 3 reps on, because you know you'll have it no matter what. on your second one you can try for maybe a 5lb PR, and if you get that, who knows.

[Nordic Superman]

How do these bp meets come about?

Are they official? How popular are they and how frequent?

I'm not aware of a British equivalent.

[The Master]

Thursday, March 27 2008
Max Effort Bench / DE Pull
Bench Press :
95 x 5
135 x 3
165 x 3
205 x 1-1
215 x 1
215 x 1
225 x 1
235 x 1.. not bad
225 x 1  SOLID as can be
Speed Deads
225 for like 8 reps w/ 10 breaths rest in between.
1-arm db rows on incline bench
75's x 10
75's x 10.. not too hard

+flye supersets

I'm just following what Hedge layed out for me to peak for the bench press competition.. I thought I was out of the competition since I didn't sign up on time, but they extended the deadline so I can still compete!

I'm thinking about opening with 245, how's that sound to u guys? Or should I go safer and open with 240?

You have really improved your benching dear Hairdor. Very good effort, Debussey = very proud of you

[haider]

never open with a weight you're not sure you can get 100% of the time. last thing you want to do is have a bad day (nervous and didn't eat, whatever) and miss your opener. most tell me to open with something you can get 3 reps on, because you know you'll have it no matter what. on your second one you can try for maybe a 5lb PR, and if you get that, who knows.

thanks, I guess 225 it is. I can see how that would be a confidence builder. I think I could squeeze out a double with 235, u think I should go for 240 or 245 on my second attempt (to rephrase the question )?

How do these bp meets come about?

Are they official? How popular are they and how frequent?

I'm not aware of a British equivalent.

It's at the uni, once a year, probbaly poorly organised. It's not a real powerlifting meet in any sense.

I get 3 attempts, should be "proper" form- touching the chest on the way down and then lockout, no pause required. 3 judges will judge the lift. I don't have a good feeling about the "judges" 

You have really improved your benching dear Hairdor. Very good effort, Debussey = very proud of you

Thanks bro! 


Saturday, March 29 2008
Max Effort Pull
Deadlifts *
185 x 5
245 x 2
315 x 2
385 x 1
455 x 1 (w/ belt)  pretty solid
455 x fail (w/ belt) .. grip gave out 5 inches off the floor.
405 x 2 (no belt)
Platform Deadlifts (5-6 inches) *
355 x 3 (w/ belt)
365 x 2 (w/ belt)
Weighted CG Chins
+80 x 3
+75 x 3
+75 x 3 - +50 x 4 - +25 x 4 (dropset)
+0 x 18
Speed Squats
195 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2

*deload and reset for each rep

shitty ass deadlifting  The platform deads went well though. I'm guessing the paper towels I use for deadlifting were a hindrance for my grip strength, next time I'll try to get just a little wet so they grip better (just a theory)... I have a hard time beleiving my grip is THAT weak, i.e. weak enough for it to be the limiting factor. Any ideas on grip strength training guys?

those Platform deads I felt were working the shit out of my abs, these felt like they were REALLY deep. Not the most comfortable thing to do in the world with hex plates either 

[Stubborn]

Dont like chalk? You could try tacky.

[haider]

Dont like chalk? You could try tacky.

they don't allow chalk 

what's good grip training?

[Stubborn]

they don't allow chalk 

what's good grip training?

Get yourself some grippers on ironmind.com or from APT.

Suitcase style DL's are great.

Wrist curls help too.

Plate pinches.

Any of these will help your grip. Use a different grip exercise 2-3 days a week until failure. Try not to leave your grip destroyed right before a training session.

[The Master]

they don't allow chalk 

You can buy some kind of sticky stuff that works like chalk without the mess made for weightlifters.

[MisterMagoo]

they don't allow chalk 

what's good grip training?

there's "liquid chalk" that comes in a little spray bottle. easy to hide in the pocket, no mess.

or you could just do what i do and use chalk anyway. university gym doesn't allow it, i just don't give a shit. last time someone tried to interrupt me i just waited until i finished my set, looked at him for a moment, said "when YOU can lift that without chalk, let me know" and got a drink. haven't gotten any problems since.

[davie]

there's "liquid chalk" that comes in a little spray bottle. easy to hide in the pocket, no mess.

or you could just do what i do and use chalk anyway. university gym doesn't allow it, i just don't give a shit. last time someone tried to interrupt me i just waited until i finished my set, looked at him for a moment, said "when YOU can lift that without chalk, let me know" and got a drink. haven't gotten any problems since.

Haha thats brilliant

davie

[MisterMagoo]

Haha thats brilliant

davie

admittedly it's a college gym and the employees are students. i really doubt i'd have tried something like that at a "real" gym, haha.

[haider]

I'll look into that Magoo, thanks for sharing the story 

I wouldn't try to be a hardass to some one who works there letting me know about the policy as long as he lets me complete my set.. some employees are dicks though. I'm afraid if I pull a stunt like that they'd call the campus cops on me.. 

beens uper busy so I havent been updating..


Tuesday, April 1 2008
Max Effort Squat/ DE Bench
Speed bench
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
Parallel Squats:
355 x 2 (w/ belt) 
355 x 2 (w/ belt)
315 x 2 (no belt)
325 x 2 (no belt)
Good Mornings:
225 x 4
230 x 4
230 x 4.. easy
Glute-Ham Raises* <alternate w/> ATG Front Squats:
-#1 x 5 <alt.> 215 x 6
-#1 x 5 <alt.> 215 x 6
-#1 x 5 <alt.> 215 x 6

*setup on a lat pulldown station, minus sign indicates assistance from machine.

This was a pretty good workout, threw out the calf raises so I could get my GHR's in. Calves w/ cardio from now on mostly. I also acquired a new found respect for people who squat heavy, that 355 felt like hell on the bottom.. first rep I just wanted to drop that bitch. Had to seriously man up for that shit, so I did another set to overcome my fear of having heavier weight on my back.

I suspect it was harder than it was supposed to be because the belts at the college gym don't get tight enough so I dont get the same support  The "lighter" sets without the belt were equally hard, jsut training to really hold my core right... that's what its ALL about when coming out of the hole. Some core work is in order..

I really liked the GHR + F. Squat combination, these felt pretty strong together.

[haider]

Thursday, April 05 2008
Max Effort Bench / DE Pull
Bench Press :
205 x 1
235 (or 230?) x 2... i think i may have f'ed up here
235 x 1.5 
Rack Presses :
225 x 3
235 x 2
245 x 2.. sweet. PR.
Speed Deads
245 x 1
245 x 1
245 x 1
245 x 1
245 x 1
245 x 1
245 x 1
245 x 1.. w/ 10 heavy breaths in between.
1-arm db rows on incline bench
75's x 8
75's x 8
75's x 8
Overhand close-grip pullups
BW x 10
BW x 9

+flye supersets

I think I forgot to put a 5 on one side of the bar on the first 235 attempt... shit happens I guess. The speed was pretty good on that set though. Second attempt was shitty, shoulda gotten more rest in between.

Rack presses went great though. I used to pause on these before which makes the lift 10 times harder! So I just did touch and go and I was able to blast 245.

[haider]

Oh, and the Bench Press competition got postponed.. It will be held on the 16th now. I'm thinkin about backin out 

[Stubborn]

Oh, and the Bench Press competition got postponed.. It will be held on the 16th now. I'm thinkin about backin out 

Why back out? Follow through with your commitments and you will be a much happier person. Go there, destroy some fools, leave with a new view.

Good luck!