My Gains since August

Last time I did measurements was in the summer and here is my progress.

Then(Aug 4th):
weight: 285
Calves at 19.25"
Biceps: R-19.5/L-18.5
Chest 51"
Butt 51"
Forearm: 15"
Thigh: R-30" L-29"
Neck: 18.5"


Now:
Weight: 310 (bodyfat only up .5%)
Calves: 19.5"
Biceps: R-19.75"/L-19"
Chest 54" (3" gain holy shit)
Butt: 52.5"
Neck: 18.75"
Thigh: 32.5"
Forearm: 15.5"

Not bad. I like good, solid, steady gains. I'm really impressed with my chest measurement, but I guess that is what hapens when you actually train your upper body.


Yesterday was an accessory day, so I just did:

Power Jerks
up to 225x3

Single Arm Power Snatch
worked up to 130x3

Finished with tris and hypers

Bad Squats and Good Mornings...

Today has been hellacious to say the least. Water pump went out last night so I had to get up early to shower at the gym. Wake up was 3:45am and the drive into work was 19 degrees. Oh yeah, you read that right, 19 degrees in FLORIDA, its killing me.

Started seeing clients at 6am, had a straight run of them until 11am, headed over to see my son's end of the year Christmas Show thingy-majigger. First I was late, then as I'm walking up my son sees me and freaks out. He starts crying and the whole nine yards. Christmas thing gets over, then we go to the mall to go see Santa and he wants nothing to do with it. Picture was bad, not to mention I make Santa look like the size of an elf in the picture. Rushed back to work, saw one more client, trained, then saw my last client of the day. I was supposed to see two more, but I've got to get the pump fixed before sundown.

TRAINING:

Squats
worked up to 465x1. I planned on doing 3 here, but the weight felt shifty and I wasn't feeling it. I called it a day and moved onto supplementary lifts.

Good Mornings:
135x5
225x5
275x5
315x5(added Belt)
365x5
405x5 (Rep PR!!!)

At least I got some quality Good Mornings in after the crap squats I did.I had to go change and see one last client and did some Lunges with her to finish up the day.

Notice how I did not mention eating anything? Yeah, I did not, so that's probably why I felt like garbage on the squats. Now I'm gonna go fix the pump and try to eat.

3RM Personal Record and Speed Tugs

Did some speed tugging today to start off my training. No not that kind of "tugging", get your mind out of the gutter...sinner. For those of you who did not get that it is a Tommy Boy reference.

Speed Deadlifts against strong bands
225x3 for 8 sets, 60s rest
Lockout was tough here, but I felt really fast

Good Mornings in Squat stance for 3 Rep Max
Bar x a few
135x10 or so
225x5
285x3
315x3
365x3 (added belt)
405x3 (PR)

I felt really good during training, but as I began to cool down my Iliolumbar Ligament flared up again. Nothing some Equi-Block and Flexeril can't help. That's all I could fit in because I met with an acquaintance of mine and his girlfriend about exercise and pregnancy. We had a very productive conversation. Tomorrow is boring upper body, but I'll be starting Overhead Presses again, one of my personal favorites

Links:

Equi-Block
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=176&pid=495

PR Day

I know that you are not supposed to work two ME days into a week, but I went ahead and did some Trap Bar Deadlifts for Max Effort. I was full of piss and vinegar today and just said "F" it and went for it. Damn it felt GOOD!!!!

Trap Bar Deadlift
135x10 or so
225x5
315x5
405x3
455x3
495x3 last one with a 10s hold at the top for the hell of it
545x1 with 10s hold at top
565x1 with 5s hold at top
585x1 (20 lb PR!!!)
It was an ugly lift, but a pull to lockout is a pull to lockout. I think I strained a mucle in my calf though. I can't pinpoint which one just yet, but I'll stretch out the Gastrocnemius and the Soleus later tonight when work is done.

Deep Good Mornings (Squat stance)
Bar x a few
135x10
225x8
275x8
315x8
I felt like working up to an 8RM for the hell of it

Natural Glute-Ham Raises
2 sets 20

Hyperextensions
BW x 15
55x8
60x8
60x8

DB Windmills
35x5 each side
45x5 each side
55x5 each side
My Obliques are pretty much locked in place, so I used these to loosen up.

Now that I've been using a belt I've been hitting PRs left and right. My form feels better when I use it and I feel like there is a "groove" to my lifting.

GYM NOTES:
When did the Leg Press machine become a triceps extension tool? Just because you move the sled 6 inches and use your arms doesn;t mean you are gaining anything, except a flase sense of strength

Back to the leg press machine...If you can max out the sleeves on a Leg Press do you think you are really getting any stronger? I fell into that trap when I was younger, pressing 1250 for 12 reps thinking I was king of the gym. In reality I was weak as hell because my core was so weak I couldn't Squat 225 cleanly.

Calves: You have this wonderful elastic component in your lower leg called your Achilles Tendon. Now, when you load up 5 plates on the calf press machine and "bounce" out 12 reps are you working your Gastrocnemius like you're trying to? NO YOU JACKWAGON! A peice of advice from someone with 19" calves. Put a two second pause at peak contraction and a two second pause at the stretch and watch those calves blow up. Sure, you can't add as much weight, but if your goal is to grow, ditch the ego ans welcome the gains.

Trying to be better.

Alright, so my updating skills blow dogs for quarters, but I'm gonna try to keep this thing going. Since last posting I've started adding gear to my lifting. No, that doesn't mean the prick in the leg type gear, but protective gear. I added a Spud Inc. Belt and a pair of Inzer knee wraps into my training. So far I've managed a 500lb squat and a 505 deadlift. As far as other training goes my right shoulder is so jacked up that I've switched over to a Rippetoe style of training to SLOWLY build the strength there. Started at 135 and I'll be moving up 2-5lbs each week. Bench feels better, but I've limited myself to dead stop benches 3 inches above my chest to help protect the shoulder

Today's Training:

Sumo Dead:
135x10
225x5
315x3
365x3
405x3
465x3 added belt
495x1

Wanted to go for a PR here, but my right glute is jacked right now

Good Mornings
Bar x 15 or so
135x5
225x5
315x5(added belt)
315x5
315x5

Seated Box Jumps From Distance
24" box/16"seat
48"x10
60"x10
72"x10
72"x10

Finished w/ Blast Straps Fallouts and Straight Leg Overhead Situps w/ 70lbs