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Ztolk
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definitely threw the blue lego

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(Originally posted on: 02-23-08 10:31:59 AM)
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I will post my workouts here. I do this at another strength related forum but I'm a forum whore so I'll do it here to. I'll post a few workouts retroactively. If you want we can also use this thread as a discussion of strength sports (strongman, powerlifting, weightlifting, etc) or a Q&A for workout advice.

Stats:
Age: 20
Height:6 feet
Weight: 215ish right now

Personal Records (PRs)
Bench: 275 lb
Squat: 405 lb (parallel)
Deadlift: 480 lb
Push Press: 195 lb

Goals: ummmm
Push press 225
Figure out how to do Oly lifts properly
Close COC#2
Improve fitness and flexibility (both in the crapper)
Compete in several strongman contests this summer.

------------------------------
FEB 10 2007. 9:50 PM.

Wave shoulders around like a retard x1 (can anyone link me to a good shoulder warmup routine?)
BW squats x10

Cleans
44xn
66x5?
88x3
110x3
132x3
132x3 Filmed
132x3?
154x2
154x1
I'm not sure I know what I'm doing (that's a lie, I'm sure that I don't), but I got in camera.

ATG Squats. No platform, but can't yet touch my calves to my hamstrings (in time)
45x10
135x8
225x8
295x6
295x6 (filmed)
295x6 Dangerous knee wobble.
My two biggest problems with squats are knee caving and good morninging. What should I do to fix these (especially the knee cave)
PW style squat with belt-295x1. I think I'm getting the hang of puffing into the belt. Really easy on the ascent. Not sure where parallel was.

It was near closing time so that's all I did.
------------
FEB 13 2008. 9:32 PM. 214 lb.

Warm up

Snatches
45x10ish plus some high pulls etc

66x4
88x3
110x3
120x2
130x1+fail
130x1
120x2
Got vids of the 130s.

Zercher Lift
135x1
185x1
205x1
235x1
265x1 70 lb PR on vid

RDL 265 x3

BW Deadlifts in 5 minutes challenge:
51 with 215 lb. 8 rep PR. My gym partner got 53 but he's 160.
----

Feb 15 2008. 8:45ish PM. 214 LB.

I'm in Toronto for a week so I went to the tennis club gym. As I walked in and looked at where the squat rack should be, I saw something white and shiny. I gulped and feared the worst, but it turned out to be a brand new power cage! Nothing I'd test my max rack pull on, but still an improvement. It had pullup bars on it, including thickbar pullup handles in parallel and straight grips. Interesting. Also new were three boxes (the kind for squatting and jumping), and some kettlebells (only 8 lb, but still). I left them a note commending them.

Onto the lifting.

Did some active warmup stuff.

Push Press
45x10 (strict)
95x5 (strict)
95x3
135x3
155x1
175x1 easy up to this point
+belt
195x0
195x0x2
185x1
195x1 10 lb PR
205x0x2
200x0x2
I'm failing at just above my head, before my triceps take over. My main problems, I think, are not getting an explosive enough push, and not timing the press right. Also, mindgames.

Squats-attached some bands. Not their intended purpose, but they added a lot of weight at the top. Also used a box (below ||) to squat.

Dicked around, went up to singles of 255 and 235, plus the bands.

Supersets of chinups (varying grips: thick chins, thick pulls, thick parallels, regular parallels, regular chins) and box jumps (triples). The highest was about an inch below my testicles (I'm 6') and the other was a bit lower. Did a fair bit of this.

When I was done I tried the foam roller (basically slid over it on my back) and The Stick. Also did some shoulder dislocates.
---
Went skiing for two days.

FEB 21 2008. 11:30 AM. 214 lb.

Cubans/BW squats/shoulder dislocates

Press
45x10
95x5
Push Press
95x3
135x3
135x3
135x3
135x3
155x3
165x2 Had to press out a bit
165x2
135x3
I didn't have to wear my belt at all, which is a good sign.

Front squat
45x5
135x5
205x3 I
205x3 HATE
205x3 FRONT
205x3 SQUAT
205x3 (back, ATG)

Did 20someodd chins of various types

Turkish getups: 40x3 on each hand (one at a time)

Tabata exercise bike: not that bad, I should crank up the resistance.
"I used the internet to get laid once. That is not a shining moment of pride for me. The worst thing? She evidently gave me chlamydia, which I evidently got cleared up."
-Wandering Idiot
poop
$$~~~Crips~~~$$
slooooooooooooots

i'd expect more sorcery in a place called mana pools

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Reply 1 of 98 (Originally posted on: 02-23-08 11:15:20 AM)
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I'm not gonna lie, I was hoping for a video of you lifting a large wood log in the forest somewhere, but this sounds impressive too.
Ztolk
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Rawr.

definitely threw the blue lego

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Reply 2 of 98 (Originally posted on: 02-23-08 11:29:01 AM)
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Ask and ye shall receive.


"I used the internet to get laid once. That is not a shining moment of pride for me. The worst thing? She evidently gave me chlamydia, which I evidently got cleared up."
-Wandering Idiot
poop
$$~~~Crips~~~$$
slooooooooooooots

i'd expect more sorcery in a place called mana pools

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Reply 3 of 98 (Originally posted on: 02-23-08 12:02:16 PM)
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Saint Wilhelm's Nondenominational church has really upped the quality of their productions. Nice theme music.
Ztolk
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Rawr.

definitely threw the blue lego

Ballkicks: (+838 / -47)
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Reply 4 of 98 (Originally posted on: 02-23-08 12:06:01 PM)
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You've been following St Wilhelm's videos?
"I used the internet to get laid once. That is not a shining moment of pride for me. The worst thing? She evidently gave me chlamydia, which I evidently got cleared up."
-Wandering Idiot
poop
$$~~~Crips~~~$$
slooooooooooooots

i'd expect more sorcery in a place called mana pools

Ballkicks: (+731 / -71)
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Reply 5 of 98 (Originally posted on: 02-23-08 01:34:13 PM)
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I get the newsletter.
Sunn O)))
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Zan-beef

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Reply 6 of 98 (Originally posted on: 02-23-08 01:46:15 PM)
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If I may ask, ztolk, when did you start and what sparked your interest?
Ztolk
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definitely threw the blue lego

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Reply 7 of 98 (Originally posted on: 02-23-08 01:53:25 PM)
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Well I started exercising like three years ago to lose weight and then started lifting weights, but I didn't really know what I was doing and dicked around for a few years. Then in late 06 I found another forum where I learned the real way to build strength, and I started getting stronger faster in winter 07.
"I used the internet to get laid once. That is not a shining moment of pride for me. The worst thing? She evidently gave me chlamydia, which I evidently got cleared up."
-Wandering Idiot
Sunn O)))
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Zan-beef

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Reply 8 of 98 (Originally posted on: 02-23-08 03:45:13 PM)
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This last year? That's fucking impressive!

Which strongman competitions are you aiming to compete in?
Ztolk
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definitely threw the blue lego

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Reply 9 of 98 (Originally posted on: 02-23-08 06:59:49 PM)
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I want to do Island Heroes again and hopefully do better, and also one in Hamilton in May or June, and some other ones throughout the summer. I'll wait till they're posted.

The one I did last year is basically the easiest (lightest weights), it's about the same level as a difficult women's comp.
"I used the internet to get laid once. That is not a shining moment of pride for me. The worst thing? She evidently gave me chlamydia, which I evidently got cleared up."
-Wandering Idiot
Hoff
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Helping a brother out.

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Reply 10 of 98 (Originally posted on: 02-24-08 08:51:49 PM)
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It might be easier to roll the wheel
Ztolk
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definitely threw the blue lego

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Reply 11 of 98 (Originally posted on: 02-25-08 05:30:31 AM)
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If I wanted easy then I'd just stand around doing curls in front of the mirror!
"I used the internet to get laid once. That is not a shining moment of pride for me. The worst thing? She evidently gave me chlamydia, which I evidently got cleared up."
-Wandering Idiot
Hoff
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Helping a brother out.

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Reply 12 of 98 (Originally posted on: 02-25-08 03:15:59 PM)
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Last year I lifted almost everyday for about 2 months. I was making really good progress and gained 10 lbs in muscle. But then I got jumped walking home from a party and I couldn't bend my fingers very much the next day for about 1 1/2 weeks, so I couldn't go to the gym. In that time I lost the ten pounds of muscle and was almost as weak as I was 2 months earlier. So that was pretty frustrating and I haven't been back to the gym since.
poop
$$~~~Crips~~~$$
slooooooooooooots

i'd expect more sorcery in a place called mana pools

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Reply 13 of 98 (Originally posted on: 02-25-08 03:17:54 PM)
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Quoted from Hoff:
Last year I lifted almost everyday for about 2 months. I was making really good progress and gained 10 lbs in muscle. But then I got jumped walking home from a party and I couldn't bend my fingers very much the next day for about 1 1/2 weeks, so I couldn't go to the gym. In that time I lost the ten pounds of muscle and was almost as weak as I was 2 months earlier. So that was pretty frustrating and I haven't been back to the gym since.

you just sold me on not working out


I do pushups and situps most days, and I play alot of sports so that keeps me somewhat fit. I just cant get up the time, desire, or courage for that matter to hit the big weights.
Ztolk
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definitely threw the blue lego

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Reply 14 of 98 (Originally posted on: 02-25-08 08:16:56 PM)
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Hoff, when you take time off you'll be weaker when you start again (see below) but it will come back quickly.

Tartarus, when you start lifting weights properly (IE based around heavy compound movements) and begin to make some serious strength gains, you'll get hooked. It's addicting.
--------
FEB 25 2008. 9:45 PM. 220 lb. That's what happens when you do all you can eat sushi.

Deadlifts-haven't done these since September. Wanted to do 5x2 at 405, did not happen. Tried to keep my back arched, but again my flexibility sucks.

135x5
225x5
275x3
315x3
365x3
405x2
405x1+0 got the second one about an inch up
405x1
+belt
405x1
405x1
The first one was really good. The rest, not so much.

DB rows, in 3 point position.
55x6 (all are for each hand)
85x6
85x6
First time doing these, shoulder kind of hurt.

Did 20 someodd chinups. Still suck at these.

Held a 25 lb plate with arms outstretched at shoulder height for about 30 seconds.

Did Tabata exercise bike but gave up halfway through.
"I used the internet to get laid once. That is not a shining moment of pride for me. The worst thing? She evidently gave me chlamydia, which I evidently got cleared up."
-Wandering Idiot
Ztolk
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Rawr.

definitely threw the blue lego

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Reply 15 of 98 (Originally posted on: 02-27-08 02:22:18 PM)
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FEB 26 2008. 3:30 PM. 215 lb.

Random Shoulder Warmup

SOHP
45x5
45x5
45x5 found right hand position
95x3
Push Press
95x3
135x3
135x3
135x3
155x3
155x3 (not sure if this actually happened)
175x0+1
+belt
175x0+1
175x1
-belt
155x3
155x2+0+0
135x3
First time doing these without a mirror.

Farmer's walks. Did these with two other guys. 155 lb each hand, down a hallway about 27 unladen paces. One guy would walk it down the hall, another would walk it back, and the third guy would take it back down, etc. Probably did like 7 laps of the hall. Good workout. Three is a good number for this.

Dips-felt really strong on these
BWx5
BWx5
BWX5
25x5
25x1
25x3
25x3
BWx4 or 5
"I used the internet to get laid once. That is not a shining moment of pride for me. The worst thing? She evidently gave me chlamydia, which I evidently got cleared up."
-Wandering Idiot
Hoff
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Helping a brother out.

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Reply 16 of 98 (Originally posted on: 02-27-08 02:30:57 PM)
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If I only went to the gym on the weekends, would I gain strength? Or would I be likely to lose it over the course of the week. I want to start going again, but i'm lazy and i've also been kinda busy lately.
Ztolk
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Rawr.

definitely threw the blue lego

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Reply 17 of 98 (Originally posted on: 02-27-08 05:34:14 PM)
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Yeah you'll gain strength if you go once a week, if you do the right exercises. Two to three times is ideal, but one works.
"I used the internet to get laid once. That is not a shining moment of pride for me. The worst thing? She evidently gave me chlamydia, which I evidently got cleared up."
-Wandering Idiot
Ztolk
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Rawr.

definitely threw the blue lego

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Reply 18 of 98 (Originally posted on: 02-29-08 04:13:27 PM)
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FEB 29 2008. 3:45 PM. 214 lb.

Squats
(ATG, narrow stance)
BWxn
45x10
135x7
225x5
295x3
295x3
295x3
295x3
(Parallel, wide stance)
295x3 These felt really uncomfortable
295x1
225x3
225x3
225x3
225x3
I lowered the weight to work on getting my hips into it.

Faux Atlas Stones
Originally loaded a bunch of plates onto a safety pin, but then we found an allan key and took the sleeve off a barbell, which worked pretty well.
Weight was around 160 lb. I lifted it, rolled/lapped it up to my chest, then set it down. Did this maybe 7 times? It was fun.

(basically like this except with less weight, and the round part towards me http://www.youtube.com/watch?v=0kn-TBY3mYU)
"I used the internet to get laid once. That is not a shining moment of pride for me. The worst thing? She evidently gave me chlamydia, which I evidently got cleared up."
-Wandering Idiot
Ztolk
INTL Premium Member
Rawr.

definitely threw the blue lego

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Posts: 7237 (1.07)
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Reply 19 of 98 (Originally posted on: 03-03-08 07:57:58 PM)
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Monday Mar 3 2008. 9:10 PM.

Asian Squats

Deadlifts
135x5
225x5
275x3
315x3
365x3
405x2
405x2
405x0
405x1 belt
405x0x2
So I got more doubles, but less total reps. Not sure if that's good or bad. Probably need to take longer rest breaks.

Suitcase deadlift (lifting a bar with one hand from the side like a suitcase) (each side)
135x1
185x1
235xteh phail
205x1 didn't lock out left side
185x1 left (right side hurt rib)
185x1 left

Bent Over Rows
135x6
155x6
185x6 sloppy
185x4 sloppy
135x6

Chins!
5
3
5
4
2
3
or something
"I used the internet to get laid once. That is not a shining moment of pride for me. The worst thing? She evidently gave me chlamydia, which I evidently got cleared up."
-Wandering Idiot
Sunn O)))
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Zan-beef

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Reply 20 of 98 (Originally posted on: 03-03-08 09:31:14 PM)
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What exactly is an Asian squat?
Ztolk
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definitely threw the blue lego

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Reply 21 of 98 (Originally posted on: 03-03-08 10:16:11 PM)
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Basically it's sitting in the squat position with your feet on the ground. I do it for flexibility and warming up.


"I used the internet to get laid once. That is not a shining moment of pride for me. The worst thing? She evidently gave me chlamydia, which I evidently got cleared up."
-Wandering Idiot
Ztolk
INTL Premium Member
Rawr.

definitely threw the blue lego

Ballkicks: (+838 / -47)
Posts: 7237 (1.07)
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Location: r, θ, φ
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Reply 22 of 98 (Originally posted on: 03-08-08 11:44:56 AM)
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MARCH 8 2008. 12:30 PM. 217 lb. Been eating a lot of crap lately.

I was going to follow an if-it-hurts-don't-do-it policy vis a vis my rib, but it didn't end up being an issue.

Shoulder warmup

Push Press
45x7
95x3 strict/3 push
+wraps
135x3
155x2
+belt
170x1
185x1 easy
205x0x2
200x0,1. Possible 5 lb PR. Not sure whether to count it, as the lockout was really sketchy.
155x0,1
My problem is lockout. It's going strong until it gets above my head, but when the momentum wears off the bar just stalls and I can't lock it out.

Overhead rack lockouts
135x2
155x2
155x2
165x2
165x1

I can see someone really messing up their shoulders doing these.

Dips
5x5 at bodyweight

Rollouts from the knees-two sets of ten
"I used the internet to get laid once. That is not a shining moment of pride for me. The worst thing? She evidently gave me chlamydia, which I evidently got cleared up."
-Wandering Idiot
Ztolk
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Rawr.

definitely threw the blue lego

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Reply 23 of 98 (Originally posted on: 03-11-08 12:02:32 PM)
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March 11 2008. 1:45 PM. 212 Lb. Not sure where that all went.

Asian/BW squat warmup

PL-style squats
45x10
135x5
225x5
275x3
Helped some cheerleaders practice. I got to touch a girl. (PR)
325x3
335x1
345x1
355x1
325x1
275x2
I switched to singles because I didn't want to grind too much. Started grinding again at 345. Not my most intense or voluminous squat workout ever, but I haven't squatted heavy in a while.

Random Shit
Sprints-same path as farmer's walk (maybe a bit longer). Took about 4.8 seconds. Did 8 sprints.

Turkish getups
40-L
60-L 5 lb PR
70-L teh phail, could barely keep it above me before I even tried to get up.
40-R
40-R

About 20 BW back extensions.
"I used the internet to get laid once. That is not a shining moment of pride for me. The worst thing? She evidently gave me chlamydia, which I evidently got cleared up."
-Wandering Idiot
Ztolk
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Rawr.

definitely threw the blue lego

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Reply 24 of 98 (Originally posted on: 03-12-08 08:31:06 PM)
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I found out that the cheerleading incident was actually their recruitment procedure. They ask guys to help them out and then try to suck them in. They either didn't try to get me because A. I suck or B. I'm leaving the school.

March 12 2008. 9ish PM.

Wanted to do faux stones, but the sleeve wasn't where I left it. After some failed attempts with an allen key I resorted to dicking around.

Did:
DB snatch (3x3ish at 70 lb each hand)
Medicine ball throws
DB Bent Over Row (did about 4x5 at 70 lb each hand)
RDL-135x5

Found a lose sleeve and took it off and started doing stones. It was only long enough for 60 kg, unfortunately, but I think I found the right way to do these.

I also experimented with a way to make a fake log, which worked pretty well. I'm going to test it further on Friday.

Then I did....Farmer's Walks!
Same course, about 27 paces. It's right next to where the girls come down from the changeroom so it's awesome.
Did two lengths with 105 lb, and seven with 155 lb. My partner's grip didn't fail him this time so maybe we can start loading on the weight.
Overall I was pretty slow because I squatted yesterday and couldn't get much sleep.
"I used the internet to get laid once. That is not a shining moment of pride for me. The worst thing? She evidently gave me chlamydia, which I evidently got cleared up."
-Wandering Idiot
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