squats build character

yes! finally i can compete with someone on something! ok nobody, its a deal =3
im actually training to be able to do a 1 arm chinup so im going to be doing a lot of varying training concerning chins such as finger chins, towel chins, uneven chins, and negative one arm chins when im strong enough to do a 8 second negative.
but weighted chins is a good building block to building total overall strength.
i guess my goal in weighted chins is to be able to do a chin with my own body weight strapped to me (+163lbs) lol.
im kinda lean as it is, but if i were to lose 10-15 lbs after i bulk a little bit more i would be extremely lean and more efficient. so maybe it would be worth it to lay off gaining strength for the sake of being more biologically beast like.

note: im feeling satisfyingly sore today in my back and hammies. RDLs probably did it ^^
 
form check RDLs


weighted chins
 
Excellent form on weighted chins Pb. Excellent weight as well.

I want essentially to do +200 on weighted chins at some point, but the difficulty is in that, how do you strap 200lbs onto yourself?
 
Honestly that's the only way I see it going.

Going to be mighty awkward going up to some random dude in the gym and telling him to hang off you.
 
lol.
well im glad i finally have someone to compete with.
i used to be competing with nobody but now im competing with Nobody. =3

1/11/09

tons of sports all day

1/12/09
played in PE

came home:
SQUATS
20 @ 230

this was insanely hard. i must admit, it was my lower back that was my weekness. my legs were pretty tired but my back gave out first. i should really learn goodmornings!!!

PULLOVERS
20 @ 25

PLATFORM DEADLIFTS 4 inch
135x5
235x5
245x4x5
255x5

the emphasis here is 5 work sets. 1 of which i go up 10lbs for a PR, then next week i work with that weight(in this case 255).
BENT OVER ROWS
135x8
145x5x5

i really want to get stronger at these!!! il be rowing 2 times a week i believe from now on. 1 pendlay, 1 bent over, then chins on the other day.

MILITARY PRESS
95x3
105x3
115x3x3
120x3
115x3

the emphasis is 5 work sets, one which i go for a PR(the 120.) next time i get 125 for a tripple.

JERKS
115x5x3
these were simply too easy. i was working on my form, getting the hang of dropping deep under the bar. i will up the weight.

DIPS
3x5 @ +45

PWO: OJ, WHEY, CINNACOOKIES ^O^
I think im going to eat more to gain now. im still 162-164 lol
 
1/13
a lot of walking

1/14
PE class soccer

got home:
SQUATS
21 @ 235

this was still hard, but i felt like a beast. i really got a lot of sleep and i ate a lotttt to recover well before i did this!

PULLOVERS
20 @ 25lbs

PLATFORM DEADS (4inch)
135x5
225x5
245x5
255x3x5
265x5

i feel a lot stronger with these. 275 here i come.

BENCH
i changed my form. im not using powerlifting form anymore. i figured since im increasing the ROM for deads and im getting stronger, il increase the ROM for bench and work the chest more. therefore i am using less weight lol.
135x10
155x4x5
160x5
wow i really feel it working chest more. ^^

DIPS
20

CHINS
2x3
3x3@+45
3@+70 new PR
the PR tripple was really close! il have to change up my routine before i go trying to get +75 ^O^

PWO: GOOD STUFF
 
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Hey PB,

While doing my cut diet, I realized a BIG mistake that I was making while weight / mass training. I was NOT eating enough carbs while on a muscle building phase. Keeping a close diet really helped me out. What % protein / carbs / fat do you intake man? Diet is soo important or else all we are doing is running around in a circle.
 
i dont track my diet anymore because im bulking. i just make sure i have enough protein in each day around 20-30g protein per meal) and then just make sure im eating healthy sources of carbs and fats.

the way i see it is: as long as i have enough calories per day, i will gain, and as long as i have enough protein per day, my body has enough essential amino acids to use to build muscle. so i can just eat healthy stuff for my fats and carbs. i know what my body needs.

plus, my goal isnt really weight related, its performance related. therefore i dont really mind staying at the same weight. however, when i cut i will be much more serious.
 
Cool man. I was doing the same as you before this "cut" phase and it worked pretty well for me as well. How close are you to touching the rim? What I would give up to be able to jump full strenght w/o pain again.....

Have you tried to do a 1-arm handstand against the wall for balance to train for that goal? Just becareful because the blood is pooling into the head.
 
im not sure how far i am from touching the rim but id say im at least 2-3 inches away. il have to drop some weight and train my calves to be more explosive if i wanna jump that high ^^

the only guys i know who can touch the rim are really really lean or skinny.
 
1/16/09

SQUATS
20 @ 240

PULLOVERS
20 @ 25

POWER CLEANS
135x3
155x3
175x3
195x3 new PR
200x1
200x1
200x1

ROMANIAN DEADLIFTS
4x8 @ 205

MILITARY PRESS
95x3
105x3
115x3
125x3 new PR

PENDLAY ROWS
135x3
155x3
160x3 top set progress from here every week
135x6x3 light weight form practice sets

DIPS
3x10 @ +10lbs

PWO: usual
 
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1/17/09
TOWEL CHINS 4 FIST LENGTHS
2x5 each arm
3x3 each arm

went to the park with friends and played sports and chilled for around 2-3 hours, then swam.

1/18/09

SQUATS
21 @ 245

i made it.
Proteinboy said:
AT THE END OF THIS ROUTINE, I WILL BE ABLE TO DO 20 REP SQUATS WITH 245LBS
Click to expand...

----------------------------- -
~ o0o GOAL ACCOMPLISHED o0o ~
----------------------------- -
now its time to exceed expectations.

PULLOVERS
25@25

PLATFORM DEADLIFTS (4inches)
135X5
225X5
work sets
245X5
265X5
275X5 new PR
265X2X5

BENCH
135x10
155x3x8
again, form was no arch nor leg drive.

CHINS
2x7 @ +25
4 @+25
2x3@+25
2 close grip ones
total: 25 with +25

PWO: oj and whey and bananna =3
 
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1/21/08

SQUATS
17 @ 250

=3 time to max, rest, and start a new routine.

PULLOVERS
20@25

DEADLIFTS
135x3
225x3
275x3
300x3
315x3 new PR
300x3

DIPS
3x10 @ + 15

BENT OVER ROWS
135x5
145x5x5

PISTOLS
5 each leg
5 each leg +10lbs
5 each leg +15lbs
5 each leg +25lbs
6 each leg +35lbs

this was punishment for not getting 20 squats.

PWO: USUAL

time to max, rest, start a new russian routine.

PICS WILL BE POSTED SOON FOR BEFORE/AFTER SHOTS
 
thanks guys. yeah i thought i would get 20 at 250 also but it was insane.

1/22/09
did some HIIT
sprints.
some light running.

still eating a lot. =3 pics coming up.

im going to max next workouts.
 
1/24/09 ab stuff
full leg raises(shins to the bar) 5x5
knee raises 3x5 each side

1/25/09
MAX OUT DAY

OLYMPIC SQUATS
bar
135x1
225x1
245x1
265x1
275x1
285x1
295x1
300x1 new PR

very happy with the results.

BENCH (no arch, no leg drive)
135x1
155x1
175x1
185x1
195x1
205x1
210x1
215x1 new PR

i was really glad i got this. i feel like im ready to make huge gains in bench!
my old pr was 225, but i arched my back like a powerlifter, and used tons of leg drive as well.
i like normal form way more, so il be training like this for a while. il switch and use power form when i want to show off my numbers, as it adds 10-20lbs more when u arch and leg drive(lol)

CHINS
3
1 @+45
1@+55
1@+70
1@+80
1@+90 perfect form (2 katties) new PR

very happy with the results

CALF RAISES
3x20 @ 135

FINGER CHINS (index and middle finger)
10 left arm new PR
10 right arm new PR

PWO: usual

next workout i max out deadlifts, jerks, and pendlay rows
 
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great picture posts man and I can sense the momentum that you are building. Enjoy the ride man and records are falling!!!!

What are finger chins? Is it a pullup with using index+middle+thumb to pull up, right? are you doing it with 2 hands are just one?
 
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