Spesmilitis's workout journal

[spesmilitis]

deadlift 320x4. Work on speed

chest press: 60x4. Good incorporation of lats

bicep work

grip work

 

[Quagmire911]

deadlift 320x4. Work on speed

chest press: 60x4. Good incorporation of lats

bicep work

grip work

Deads still going up, nice work I'll have to get back to it or you'll pull away heh...

 

[spesmilitis]

squat: 160x9. 135x4

shoulder press: 45x1

BOR

spinal decompressions: wear some kinda gloves/cloths next time.

 

[spesmilitis]

deadlift: 320x5. Good speed, a few chinks in form though personal best

inclind db press: 60x6, personal best

w-pullup: 70x6, same as last

 

[spesmilitis]

squat: 165x5. atg 135x6.
When going gets tough, harden core, speed up. Good utilization of quads, hams, glutes. Start utilizing glutes when you go down.

shoulder press: 42.5's x 6.

BOR

 

[spesmilitis]

squat: 165x6. atg 136x7. Personal best. Start utilizing the glutes when you go down. Remember, when you go down, lead with hips, when you go up, hips move forward first, and you do that my squeezing the glutes.

chest press: 60x5

Shoulderpress: 42.5x4. Do these seated next time.

dips

skulls

heavy ab work.

 

[Heart Break Kid]

Spes, I looked at the stats on your first and last page. Made me smile, great job and keep improving.

 

[spesmilitis]

Thanks HBK, its been an awesome ride.

 

[spesmilitis]

deadlifts: 325. Personal best. Good form, but still not perfect, when you go slow, work on going faster, esp the first rep. Push using quads and squeeze glutes to shoot your hips toward the bar. Hold nuetral arche and keep bar as close as possible; get verticle as soon as possible.

pull ups 70x6, 30x7

incline db bench: 60x6, 50x8. Think about pushing and thrusting through legs each time.

heavy ab work

 

[spesmilitis]

yesterday

inclind db press: 60x7. Personal best.

seated shoulder press: 45x4

dips

skulls crushers

 

[Warboss Alex]

Looks like some great progress in here! Strong deadlifts especially.

 

[spesmilitis]

Thanks guys. Always feels good to have your accomplishments recognized.

squat: 165x7. Personal best. Go up to 170 next time.
-At bottom, use mainly quads to get back up
-When going down, lean forward and imagine putting the weight onto your glutes
-If if feels that I need to use my lower back, just pump the quads more and squeeze the glutes more
-Lead with hips (after you get out of the very bottom
-If nuetral arche seems to give, harden your core some more, then pump quads and glutes some more
-go up fast


BORS

spinal decompressions

 

[spesmilitis]

squat: 170x4
pullup: 55x6

Overtrained, need to take some time off.

 

[spesmilitis]

squat: 170x6. 135 atgx5. Personal best
Form:
Stance: toes out
Going down: lean forward, knees out, allocate weight to hips/glutes
Going up inital: keep pumping those quads, never 'raise hips', also think about moving hips forward and squeezing glutes even though inital is mostly quads
Going up: squeeze glutes and thrust forward
Speed: crash below paralell and go up controled, quikly, and smoothly.

steated db sp: 45x6

BOR

Dips

Weighted ab work

 

[Quagmire911]

squat: 170x6. 135 atgx5. Personal best

Spes, does this mean you are doing the heavy set to parallel or whereever, and the second, lighter set ass to grass? Thanks.

 

[Warboss Alex]

Spes, does this mean you are doing the heavy set to parallel or whereever, and the second, lighter set ass to grass? Thanks.

if so then not a good idea.

 

[Quagmire911]

if so then not a good idea.

What I thought.

 

[Warboss Alex]

What I thought.

the only time I can think of doing a non-a2g squat (or at least below parallel) is when you just do walkouts (which do have their place). but that's not even a squat, so..

btw Craig - replying to your email now.

 

[spesmilitis]

My main set is around 20 degrees below parallel. My ATG is about 45 degrees below parallel- just a little bit above my deepest depth possible.

 

[Warboss Alex]

My main set is around 20 degrees below parallel

Why?