Fugly's lifting journal...

[I-tallionStallion]

Supersquats anyone? Haha

20 rep deads will kill you. I hate/love them

 

[Colossus]

Colossus, should I still do ATG squats or switch to box/parallel squats. I've grown quite accustomed to ATG squats, and I'm not sure how my numbers would be w/ a parallel squat.

I think you can switch to a parallel squat since you have a good strength base built at depth. I bet you'll be able hit some new PRs easily. Dont be afraid to attempt doubles and triples. Just make sure you have a mirror or training buddy to check your depth, because the mind can deceive you!

 

[Fuglydude]

Cool, thanks for the suggestions dude, I'll phase parallel squats back in...but only for 1 RMs. I wanna keep doing ATG squats for my rep work.

Update: Oct. 7th

Today was Push/pull day

I worked a pretty tough 12 hour shift today and only got 2.5 hours of sleep the night before. My sympathetic nervous system is really acting up so I feel quite energized and positive despite having being physically drained and sleep deprived.

Warm up:

Leg raises, Reverse crunch, stretches for back/chest, rotator cuff warm up

Incline Dumbell Press:

95/side x 8
95/side x 6 (was quite tough)
50/side x 12 (really focused on contraction)

Will try 100 lb dumbells next work out when I'm not as tired. Did some anterior/lateral raises supersetted w/ incline press.

Bentover one arm dumbell row:

95/side x 8
95/side x 6
50/side x 10

Reverse Grip BP:

135 x 6 (speed work)
155 x 6
185 x 4 (didn't feel right)

Seated Row (narrow parallel grip)

120 x 10
120 x 12

Hammer strength shoulder press:

35 lb plates/side x 10
35 lb plates/side x 6
10 lb plates/side x 7 (supersetted)

I did underhand anterior raises w/ really light weights immediately after the shoulder press to really exhaust my shoulders.

Finished w/ some more light shoulder work, donkey calf raises (my calves are embarrasingly skinny), and seated leg curl.

 

[Fuglydude]

Update Oct 17th.

I've taken the last week off. My last training day was squats/chins. Definitely felt soft coming back to the gym.

Warm up:

hang cleans/power cleans, stretches, BW pistols, more stretches, some core work.

Back Squat:

135 x 10
225 x 8
245 x 6
245 x 5
245 x 3 (was really fatigued at this point)

Chin ups:

BW x 20
BW x 18
BW x 10
BW x 8 (over hand narrow grip)

Will go back to weighted work next work out.

Leg press:

3 plates/side x 14
3 plates/side x 12

My leg press is still very very weak. Didn't do 20 rep sets today.

Pistols:

20/side x 6
20/side x 6

 

[Fuglydude]

I did a couple of sessions between the last and the session I'm about to describe. Don't remember the numbers off the top of my head though.

Update: Oct. 21st.

This workout was after doing a 12 hour shift, and only on 4.5 hours of sleep, so I was pretty tired, but felt decent. It was my third 12 in a row, but I didn't feel too bad.

Squat/chins:

warm up w/ stretching, some core work, stationary bike.

Powerclean:

135 x 5 (hang)
185 x 3
205 x 3
215 x 1

ATG Back Squat:

135 x 8
245 x 8 (personal best!)
245 x 7
245 x 6

I'm slowly getting better at higher rep ATG squats. This is still definitely a area where I'm lacking.

Weighted Chins:

(BW + 90) x 8
(BW + 90) x 7
(BW + 90) x 6
BW x 15

Pistols:

30/side x 5

Finished w/ bicep curls, leg ext. and some cardio.

All in all was reasonably happy w/ my numbers considering the lack of sleep and fatigue of the work day.

 

[Fuglydude]

Update: Trained Deads/dips on oct. 23rd

Warm up:

Felt pretty strong today, so decided to do some heavier powercleans:

135 x 3 (hang)
185 x 3
205 x 3 (felt easy!)
225 x 1 (form wasn't great)

Deads:

225 x 3
315 x 3
405 x 1
425 x 1
365 x 5 w/ static hold on last rep
365 x 5 w/ static hold on last rep
365 x 3 w/ static hold
315 x 1

Dips:

BW x 10
(BW + 115) x 7
(BW + 115) x 7
(BW + 115) x 7
BW x 2 (15 seconds up/15 s down per rep)

Finished off w/ some core work, cable tricep work and light pistols.

 

[Fuglydude]

Update: Oct 29th

Squats/Chins today.

Warm up w/ stretches, some core work, powercleans.

Powerclean and then ATG front Squat:

215 x 6
185 x 6

ATG Back squat:

245 x 6
255 x 5
265 x 5

Weighted Chin ups:

(BW + 90) x 8
(BW + 90) x 7
(BW + 90) x 6

Pistols:

30/side x 4
30/side x 4

Finiished w/ bicep curls, high rep leg press. Squats are coming along nicely. Will attempt 275 x 5 for ATG back squat next time. Post WO bodywt. of 170.

 

[Fuglydude]

Update: Oct. 31st

Push/Pull day today. Didn't feel great. Was nauseous from eating too much candy... stupid halloween!

Warm up w/ core work, stretching and rotator cuff warm ups.

Incline dumbell Press:

45 x 8
90 x 8
90 x 7
50 x 12

Gotta go heavier w/ these. My pectoral tendon seems fully healed.

Bent over one arm dumbell row:

90 x 8/side
90 x 7/side
50 x 12/side

Reverse grip bench:

135 x 6
175 x 5
195 x 5
215 x 4

Wide grip chin ups:

BW x 15
BW x 12
BW x 10

Hammer strength shoulder press:

45/side x 8
45/side x 6

Seated row (underhand grip):

100 x 12
100 x 12

Finished w/ light lateral raises and core work.

Next up: Deads/Dips.

 

[Fuglydude]

Update Nov. 2nd.

Deads/Dips:

Warm up w/ core work, stretches, powerclean.

Powerclean:

135 x 5 (hang)
185 x 3

Deadlift:

225 x 3
315 x 3
365 x 7 (felt like I could have done at least 2 more, but got lazy)
365 x 5 w/ static hold on last rep
365 x 6 w/ static hold...
315 x 1 (static hold)

Dips:

(BW + 135) x 4 (these were tough)
(BW + 115) x 6
(BW + 115) x 6
(BW + 115) x 6
BW x 2 (15 sec. up and 15 sec. down/rep)

Pistol:

30/side x 5
27.5/side x 5

Finished w/ light calf work, tricep cable work, and a set of seated leg curls.

30 minutes low intensity cardio following weights.

Overall didn't feel great today. Motivation wasn't exceptionally strong. Next up push/pull day.

 

[Quagmire911]

Got lazy? What kind of talk is this?

Nice dips btw

 

[Fuglydude]

I blame it on my excessive indulgence of left over halloween candy... hey, I'm human!

I'm getting kinda frustrated about find the 3-plate dip so difficult.

Update: Nov. 4th: Push-Pull day

I was quite tired getting into today as I had a busy 12 hour shift, and only got 3-4 hours of sleep the night before. I used 1/2 a bottle of endorush energy drink and some high potency multivitamins pre-WO.

Warm up:

Core work, stretching, rotator cuff warm up.

Incline dumbell press:

45 x 10
95 x 8
95 x 6
50 x 10

Bent over one arm Dumbell row:

95 x 8
95 x 8
50 x 10

Reverse grip BP:

155 x 6
185 x 5 (didn't feel right)

I opted to a modified version of a front squat following this as my "push" strength at this point didn't feel great.

Modified Front squat:

In this modification I held the weight anteriorly at the base of my pec secured against my antecubital fossa (the grove between your forearm and upper arm). I think I'll call it an "atlas front squat" as it kind of resembles atlas stone lifting in strong man events.

175 x 5
185 x 5
215 x 3
225 x 5 (hard... but felt good!)

Hammer strength shoulder press:

50/side x 8
50/side x 7
50/side x 6

BW wide grip pull up:

BW x 12 (could have done more...again got lazy!)
BW x 10
BW x 12

Finished w/ 30 minutes low intensity cardio.

Squat/Chins are up next. I'm gonna work on that atlas front squat. Reverse bench needs some serious work.

 

[synergy1]

I think those lifts have a great beneficial effect on overall athletic ability (which affects aesthetics), as well as real life applications, ei: being strong, explosive when hauling stuff around, etc.

your are correct. typical lifts , while beneficial, do not incorporate fast twitch fibers and linked core strength in order to perform them. The Olympic lifts test and improve ones overall athletic ability for this reason. I started doing them when I was training for rugby and hockey and they have helped a great deal more than the typical lifts from back in my beginning days.

 

[Drum&Bass]

he Olympic lifts test and improve ones overall athletic ability for this reason. I started doing them when I was training for rugby and hockey and they have helped a great deal more than the typical lifts from back in my beginning days.

This is not true, you can improve athletic performance without olympic lifts.
Look at coaches like Joe Defanco and Dave Tate to name a few. Actually most strength and conditioning coaches don't use olympic lifts for there athletes and produce the same if not better results.

Playing devils advocate here though... they are fun to do and if you have the technique down will get you healthier and stronger, but there is no carry over to sport specific performance.

Speaking from personal experience I use to train using olympic lifts every once in awhile in my programming but it never made a difference in my squat, bench or deadlift, nor did it improve my ability to box jump 4ft or improve my speed.

 

[Fuglydude]

Gotta agree w/ DnB on this one... I do olympic lifts because they really fire up my nervous system w/o dipping into my energy reserves. Great for doing at the beginning of a work out. You can generate some mad wattage doing a heavy clean... the kind of power production (mad/t) is among the highest that can be produced by the human body.

Update: Oct. 6th:

Squat/Chins. Only had around 50 minutes or so.

Warm up:

Stretches, core work, powerclean.

Powerclean:

135 x 5 (hang)
185 x 3 (hang)
205 x 1

ATG Back squat:

225 x 8
275 x 6 (personal best!)
275 x 5 (no spotter for this one... and I squat outside the cage so didn't go all out)
275 x 6 (really light headed after this set).

Weighted chins:

(BW + 90) x 8
(BW + 90) x 6
(BW + 90) x 6
(BW + 90) x 6

Pistols:

25/side x 6

Overhead one arm dumbell squat:

80/side x 5

Finished w/ a couple sets of seated bicep curls.

Did 30 min. light cardio during a break on my shift. There's a full gym at work.

 

[Quagmire911]

Great squat! Let's both get over 300 for 5 soon!

 

[Fuglydude]

300 x 5 would be great! I hope my progress on squats translates to a better deadlift.

 

[Quagmire911]

300 x 5 would be great! I hope my progress on squats translates to a better deadlift.

Me too...

 

[Fuglydude]

Deads/Dips today (Nov. 9th)

Warm up w/ some core work, stretches, hang cleans.

Hang clean:

135 x 5 (hang)
185 x 3 (hang)

Deadlift:

225 x 4
315 x 3
385 x 6
385 x 6
385 x 1 (static hold)
315 x 1 (static hold)

Weighted dips:

(BW + 135) x 4 (again... found this very tough)
(BW + 115) x 6
(BW + 115) x 6
(BW + 115) x 5

Pistols:

30/side x 5

Overhead one arm Dumbell squat:

80/side x 4

Atlas squat:

225 x 5 (I nearly I shat myself on the last rep!)

Finished w/ some light tricep cable work and light face pulls.

Will do push/pull day next... Working ? > 60 hours this week w/ a changeover tomorrow... so not sure probably won't make it into the gym a lot this week.

 

[Kerpal]

What is Atlas squat?

 

[Fuglydude]

What is Atlas squat?

I'm not sure what the technical name for it is, so I just call it the atlas squat, as its a little bit like lifting atlas stones.

Here's a video that has it in it. It has a dude doing it at 2:13 of the video.

http://www.youtube.com/watch?v=ekZYPGxQbno