Squattin with a Purpose & Good Luck Rick!

Week 1 of 3 for SQUATS. (wasn't yellin) (just wanted to use CAPS)

Warm up: walk 20

1) Squats
bar x 10
95 x 10
120 x 6
130 x 3 x 5
95 x 20
felt a bit sickish. coulda been I ate too close to my workout. Ziti, meatball, sausage, protein bar, and john's pickle.

2) Leg press
1plate x 15
2 plates x 12,8,8

3) Leg extensions
50lbs x 3 x 10

4) Leg curls
40lbs x 3 x 8

that'll do it.

In my first week since receiving my license, I've worked on 9 people :) and lots more set up for next week. I'm crazy addicted to soft tissue work.

"Momentum and Confidence" JP

and Good Luck to my friend Rick Cancelino who is competing in the USAPL competition at the Arnolds on Friday!!!!! He's gonna rock that place.

c.

I. Have a Plan.

yep. I do. 3, 3 week cycles leading me right up to my meet. but I am in charge of my bench and I think I know my bench pretty good and its kinda hard to muck it up. so today was.....

Shoulders and Biceps

1) Push Press (cleaned)
bar x 8 strict
65 x 5
75 x 5 x 3

2) DB Shoulder Press
15's x 5 x 10

3) DB Decline Bench
25's x 5 x 10

4) DB Flat Bench
25's x 4 x 8
30's x 8 Jay helped the last 2 reps on my left. and explained why for 7.3 minutes

5) Bench in the Smith
+20lbs x 15
+30 x 3 x 12

6) DB Curl Circuit
15's x 10, 20's x 6, 25's x 2, 15's x 6
15's x 7, 20's x 3, 25's x 1, 15's x 5

7) Cable upright Rows
60 x 8
50 x 3 x 12

Walked 20 minutes on treadmill since I had time to kill before...........my appointments started!!! :)

c.

Sunday Deadlifts

1) Lat pull down
75 x 4 x 15

2) Horizontal Cable Row Vbar
90 x 4 x 12

3) Deadlifts
135 x 8, 5
185 x 5
225 x 3
255 x 5 x 2

4) Chest supported Rows
+25 x 4 x 10

5) One Arm DB Rows
70 x 4 x 8

c.

hi.

Benching as a LMT :)

After my first official 2 massages I benched. Since my practice will come before my lifting, I should be prepared to change my lifting schedule. which I am.

1) Bench
bar x 10
65 x 10
75 x 5
80 x 5 x 5

2) Close grip Bench
75 x 4 x 5

3) DB Bench
25's x 4 x 8

4) Tri press downs with rope
40 x 10
50 x 3 x 10

5) Hammerstrength Incline bench
+25's x 3 x 8

Fun day :) I love working on people. Nothing has felt more right.

The picture that didnt make it for the FB write up cause I was too dirty.

c.

Squats

1) Squats
bar x 10
95 x 10
115 x 3
125 x 3
140 x 3
150 x 6,4,3 didn't get all my 6's.
95 x 20

2) Leg Press
1 plate x 4 x 20

3) Leg curls
40lbs x 3 x 10

Frankie came in when I was done. shoulda waited. I may have gotten all my sets.

c.

Shoulders-Bi's and OMG I Passed the Boards!

It was the news I got moments before starting my boring workout.

1) Push Presses
bar x 8
65 x 2 x 5
75 x 2 x 3
85 x 0  that's ok. I passed the boards :)

2) Seated Military Press
bar x 5 x 5

3) Standing DB Shoulder Press
15's x 8
20's x 4 x 8

4) DB  Front Raise to side raise
5lbs x 3 x 10 for each

5) BB Curls
45 x 4 x 10

6) Decline Abs
bw x 50

c. LMT :)

Pride is Over Rated.

Deadlift/Back day

1) Lat Pull Down
75 x 2 x 8
90 x 2 x 5

2) Horizontal Cable Rows
90 x 4 x 10

3) DEadlifts
Plan was to go up to 260 for 3 triples. But 225 felt like, well, heavier than it shoulda been.
135 x 8,5
185 x 3
225 x 2
what to do what to do. Gave it some thought. Asked St. Sebastian (patron saint of strength) and got my plan.
245 x 3 last rep didn't want to come up. but it did eventually.
end with a win? Hardly. But it was better than missing 260 completely.

4) Straight leg deads
135 x 3 x 10

5) Bentover BB rows
75 x 4 x 8

6) One arm DB rows
65 x 3 x 8

Obviously I suck at planning my workouts. And with only 9 weeks, 6 days till my meet I need intervention. So I went to the God of Workouts,  Author of "Momentum and Confidence", Professor Marvel from the Wizard of Oz. Now I will have a real plan that works.

the end.

c.

Know when to walk away.

1) Bench
bar x 2 x 10
65 x 10 double checked the weight to make sure it wasn't 85. Cause it felt like it.
75 x 5
85 x 3

2 Board
95 x 1
105 x 1
115 x miss

Regular bench
90 x 3 singles

Thats it. You gotta know when to hold em, know when to fold em, Know when when to walk away, Know when to run.

c.

6.6.6.

SQUATS.

I got to workout with my non training partner today :) Frankie was even doing the same thing I was, right down to 3 sets of 6's. He looked over my workout I wrote up and made a few changes. but I had already done the set that he wanted to change.

1) Squats
bar x 10
95 x 10
115 x 10 that's what he woulda changed. Made it a 3 instead. Too many reps.
125 x 3
135 x 3
working sets:
145 x 3 x 6

Frankie spotted and Newkirk checked my depth. First 2 reps were not low enough. The rest I sank real good. So now I have it engrained in my brain. Frankie did 455 for 3 sets of 6.

95 x 20 which inspired Frankie so he did 225 for 15 as a finisher :)

2) Ham Glute Raise
bw x 4 x 10

3) Leg Press
1 plate x 15,10,10

4) Leg extensions
50 x 3 x 10

legs are done tired. skipped the lunges.

addios,

c.

Shoulders, Bi's, and a cup a tea.

Hows that for a gay workout? I thought I had 2 hours left of work when I made my tea, but long and behold it was the end of my work day and beginning of my workout. so I took my tea with me. Frankie gave me ideas for the shoulder and bicep exercises.

"I hope next time when we meet, we won't be

 fighting each other. Instead we will be 

 drinking tea together."    ~ Jackie Chan

1) Seated Military Press
bar x 8,6,5,5

wasn't sure how you unrack the dang thing. Was told to get a spotter to hand it off or unless I had really young shoulders, to do it myself. I had neither. So I just cleaned it and sat down. and pressed. "Works for me" she says, as she sips her tea from her pretty mug with blue stars.

2) DB side raises
5's x 4 x 8

3) DB front raises
5's x 4 x 8

4) Rear Delt pulls on cable machine
60 x 10
70 x 3 x 10

5) BB Curls
45 x 4 x 6

6) Hammer Curls
15's x 2 x 8
20's x 2 x 6

7) Decline weighted abs
+25 x 3 x 12

8) Pushups
17

c.

Barefoot and Strong.

4 years ago when I started Powerlifting at my gym, albany strength, I was told to get a pair of chucks for deadlifting. 2 days ago at my gym, albany strength,  I heard chucks are not good for pulling in. So I pulled barefoot today. and wow what a difference. I really am stronger. I will get a pair of wrestling shoes someday.

Back and Deadlift Day

1) Lat pull downs
75 x 4 x 10

2) Horizontal cable pulls long bar
90 x 4 x 8

3) one arm DB rows
70's x 4 x 6

4) DB Shrugs
60's x 4 x 10

5) Deadlifts!
135 x 8,5
185 x 5
225 x 3 sets of 6
Felt wicked fast and easy.

6) Chest supported Rows
+25 x 4 x 8

Pushed the prowler out in the street so I could go farther.
+35 x 4 x 50 yards.
bout killed me.

c.

“If the person you are talking to 

doesn't appear to be listening, be patient. 

It may simply be that he has a small piece of fluff in his ear."

~Winnie the Pooh

YaY!!!

First....I got a new workout plan :) Evan Mensing gave me his and Frankies. And they are the strongest 2 in the gym. Fridays will still my bench day. Actually, "chest and Tris"

so.....

1) Bench
bar x 10
65 x 10
75 x 5
85 x 3

2 board
95 x 1
115 x 1
120 x 1 J handed off to me.

then....I figured since I had 120 in my hands, maybe if I went back to a regular bench the weights would feel lighter? Plus, my new saint is St. Sabastian. Patron saint for strength. So I asked for a lil help.

95 x 1 owned it
100 x 1 felt like the 95 and no spotter
105 x 1 tied Pr :) Frankie lifted off and warned me he would not peel the bar off me if I missed. so I didn't.

2) Close grip bench
70 x 4 x 8

3) Incline Bench
55 x 8
65 x 3,5,5,5,5

4) Hammerstrenght Incline Bench
+25's x 4 x 8

5) DB flies lying
20's x 4 x 8

6) DB lying tri extensions
30 x 3 x 8

c.

What do you get when

you mix a non-running day with an accessory day without any powerlifting? H-E-double hockey sticks.

Today was day 1 of no running. I missed it. But I know its cutting into my strength, and strength is more important to me than a fun run. So all I had really was accessories.

1) BB Shrugs
135 x 4 x 10

2) Lat Pull downs
75 x 4 x 8

3) Horizontal cable rows with long bar
90 x 4 x 10

4) one arm DB rows
65 x 4 x 6

5) BB Upright rows
30 x 4 x 10

6) Leg press
1plate x 4 x 15

Today's workout was worse than yesterdays. I think I'd rather fail at a lift than not lift.

working on a new plan to get stronger for my meet, in 11 weeks, 3 days. I think it will come to me tonight in my dreams.

c.

February 7th.

I just wanted to see where I was at. After all the weeks of high reps. But maybe I shoulda taken a light week first. But I thought it would be fun to test them on my birthday. Maybe I would be stronger.

Squats
bar x 10
95 x 10
115 x 10
135 x 3
155 x 2
165 x 1
175 x 1
 I had 185 written in my book but 175 was hard. So I decided to stay there and do some singles. But I missed the 2nd one. So I stripped the bar and moved on.

Deadlifts
135 x 8, 5
185 x 5
225 x 3
255 x 1
but barely. wasn't sure how to proceed. I knew I should probably stop there and just move on to accessories. But, well, maybe I'd have some super birthday power.....
280 x 0
nope.
bar went up about an inch. I fought it forever cause I knew if I got it a little higher I could follow through. Like in the racks. But the bar won. I lost. so that's that about that. I was done for the day.

I'll do accessories tomorrow. and I will stop running. and I will come up with a new plan. I may have done better if I had someone there working out with me.  Friends give me confidence, power, and strength to do the unimaginable.

Arrivederci,
c.

Hail Mary Squats

Well not really. But its Super Bowl Sunday. And my squats didn't go as planned. so I saved them by ending with some singles. Yea, I'm doin alright.

1) Squats
bar x 10
95 x 10
120 x 10
135 x 10
Planned on going right to 150 for 10 but they weren't feeling so hot. I was tired and for some reason, afraid. Yep. Fear. So I changed gears and threw a Hail Mary
135 x 10 again
155 x 1
160 x 5 singles.

2) Rack Pulls Starting with the 4 pin again
185 x 5
225 x 3
255 x 1
285 x 1
300 x 1
They all felt heavy and slow. So I stopped.

3) Speed Deadlifts
185 x 8 singles 30 seconds rest

4) DB RDL's
60's x 3 x 10

5) Leg Extensions
50 x 3 x 10

Pushups/Situps

Highlights

and I'm doin alright :)

c.

Benches and Boards

1) Bench
bar x 10
65 x 10
75 x 10

3 board
85 x 3
90 x 3
95 x 3
105 x 3
115 x miss
115 x 3
just wasnt lined up right and the board slipped outa my shirt
too afraid to add more weight.

regular bench
65 x 21

2) Clean and Push presses
65 x 5 x 5

3) DB Flies (since the incline was taken)
15's x 3 x 12

4) Skull Crushers DB
30 x 10, 7, 6

5) DB Curls
15's x 3 x 10

17 pushups

c.

Disappointing Day

Even with lowered expectations, people are still disappointing. And so was my workout.

quick run around park, 1 mile.
6 muddy hill sprints.
5 sets of leg presses.
25 pushups.

c.