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In a relationship with POWER RACK

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Re: In a relationship with POWER RACK

Post by tilles on Sun Apr 21, 2013 5:11 pm

Sorry to hear that. I LOVE The Walking Dead series...the tv show.
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Re: In a relationship with POWER RACK

Post by ChrisTG on Mon Apr 22, 2013 10:24 pm

squatty wrote:Been reading "The Walking Dead" comic books for the past 3 days, I always loved zombies but was so frightened from watching zombie movies that decided they are not good for me to watch. so 3 days ago tried zombie comics, and never thought it would make me so frightened again...
I won't continue reading those comic books anymore because I'm so horribly frightened right now that I have to skip my squatting workout tomorrow (I hope not) because the power rack is in the basement, and I'm too scared right now to ever step there...
And the more embarrassing part is I am sleeping at nights with lights on, and have upset all the family because they can't sleep well with the lights on...
darn reading those comics made an scared little kid out of me.
And I didn't go that far, just did go far to the #16 issue. what will happen if I continue reading to #100? probably will end up in a mental hospital due severe panic.

But the lights will attract zombies! No wonder your family is upset, you're making your house a beacon for any zombies around for miles! :scaredy:

That sucks though, because zombies are awesome, I love zombie movies and comics.

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Re: In a relationship with POWER RACK

Post by Dave on Mon Apr 22, 2013 10:25 pm

ChrisTG wrote:But the lights will attract zombies! No wonder your family is upset, you're making your house a beacon for any zombies around for miles!

:roflol2:
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Re: In a relationship with POWER RACK

Post by squatty on Tue Apr 23, 2013 1:41 pm

I gave it up for good... such a shame though, those comics were so interesting, a masterpiece IMO

#################

EZ BENT ROW:
3x20x25kg [repeat]
Rest = 2 mins

EZ CURL:
(8, 10, 12)x21kg [add]
Rest = 2 mins

EZ SHRUG (REP HOLD METHOD):
20x25kg [repeat]

#########

I'm not deadlifting currently, is it okay to shrug 4 times per week? want bigger trapz.
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Re: In a relationship with POWER RACK

Post by Dave on Tue Apr 23, 2013 2:15 pm

Okay for who?
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Re: In a relationship with POWER RACK

Post by squatty on Tue Apr 23, 2013 2:16 pm

Okay for me, for optimum size gains.
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Re: In a relationship with POWER RACK

Post by Dave on Tue Apr 23, 2013 4:30 pm

Then only you can answer. ;)
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Re: In a relationship with POWER RACK

Post by CheesedogTheFirst on Tue Apr 23, 2013 5:07 pm

Try it and see. And eat lots.
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Re: In a relationship with POWER RACK

Post by Dave on Tue Apr 23, 2013 7:01 pm

Hey Squatty, now that I have more time, let me give my two copper discs worth of advice: Four days is too much and here's why: If you are using weight or intensity sufficient to actually promote hypertrophy, then you will need at least one day of recovery per session. But four days a week means at least one block of two consecutive days. The only way I can see shrugging being of any use to you on that fourth day is if you do it super light as a recovery session only.
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Re: In a relationship with POWER RACK

Post by Iliander on Wed Apr 24, 2013 6:34 am

I would always do muscle building things 2-3 times a week.
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Re: In a relationship with POWER RACK

Post by squatty on Sat Apr 27, 2013 1:07 pm

EZ BENT ROW:
3x20x25kg [repeat]
Rest = 2 mins

EZ CURL:
(8, 10, 12)x22kg [repeat]
Rest = 2 mins
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Re: In a relationship with POWER RACK

Post by squatty on Sun Apr 28, 2013 3:23 pm

KNUCKLE PUSHUP:
10, 10, 10, 10, 11
Rest = 1 min

DB LATERAL RAISE:
fooling around, conclusion: rep hold method next time

REP HOLD SHRUG:
20x26kg [repeat]
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Re: In a relationship with POWER RACK

Post by squatty on Mon Apr 29, 2013 1:50 am

I'm tired of writing workout logs all by hand, I want to make a template and just edit it everytime I log.
Here is a fictional prototype (fictional in none of the training was done today).
I might add more columns for greater details later.

Exercise
set/rep/load
Rest (minutes)
NSP
Knuckle Pushup
10, 10, 10, 10, 11
1
add 1 rep
Rep Hold Shrug
20x26kg
n/a
repeat
EZ Bent Row
3x20x25kg
2
add 1kg


Last edited by squatty on Mon Apr 29, 2013 2:40 pm; edited 2 times in total
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Re: In a relationship with POWER RACK

Post by Dave on Mon Apr 29, 2013 8:17 am

NSP???
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Re: In a relationship with POWER RACK

Post by itlives on Mon Apr 29, 2013 12:25 pm

No Salt Please
Never Stick Pigs
No Stupid People
Non Stick Pots
Ninjas Steal Pennies
Nice Slick Paint
:bolt:
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Re: In a relationship with POWER RACK

Post by squatty on Mon Apr 29, 2013 1:24 pm

Next Session's Progress
Next Session's Poundage
Next Session's Plan
...
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Re: In a relationship with POWER RACK

Post by itlives on Mon Apr 29, 2013 2:28 pm

Thanks! I couldn't figure it out (as you could tell!) :toothy:
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Re: In a relationship with POWER RACK

Post by Dave on Mon Apr 29, 2013 4:20 pm

Negligent Standard Photocopy. :scratch:
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Re: In a relationship with POWER RACK

Post by tilles on Mon Apr 29, 2013 4:26 pm

Nazi Sophomore Pornography :scratch:
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Re: In a relationship with POWER RACK

Post by itlives on Mon Apr 29, 2013 4:55 pm

tilles wrote:Nazi Sophomore Pornography :scratch:
Now I kind of wonder about you. XD
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Re: In a relationship with POWER RACK

Post by tilles on Mon Apr 29, 2013 5:05 pm

It was the most obvious solution wasn't it ? :mrgreen:
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Re: In a relationship with POWER RACK

Post by Dave on Mon Apr 29, 2013 5:07 pm

tilles wrote:Nazi Sophomore Pornography :scratch:

No thank you.
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Re: In a relationship with POWER RACK

Post by tilles on Mon Apr 29, 2013 5:09 pm

Would have been surprised if the answer is : Yes please ! ;)
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Re: In a relationship with POWER RACK

Post by Dave on Mon Apr 29, 2013 11:00 pm

Nitrogenous Synonymous Popcorn. :twisted:


:groar: :hijack: :groar:
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Re: In a relationship with POWER RACK

Post by CheesedogTheFirst on Tue Apr 30, 2013 2:47 am

Non Syphilitic Parsnips?

Much better than the parsnips with the STD. :shocked:
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Re: In a relationship with POWER RACK

Post by Dave on Tue Apr 30, 2013 8:46 am

Cheesedog wrote:Non Syphilitic Parsnips?

Much better than the parsnips with the STD. :shocked:

:laugh2: :sick:
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Re: In a relationship with POWER RACK

Post by squatty on Tue Apr 30, 2013 9:14 am

Okay, you asked for it! NO SPAM PLEASE! :mrgreen:

Just back home from school, all day was thinking about returning home ASAP and build a wrist roller.
Finally realized it's too much work to build the station, and I wanted to start rollin' ASAP, so just built a PVC handheld wrist roller for now (which I'll use in hang position, not in front raise position). I will build an station once I find the time.

For now, will roll 6 days per week, for 10 minutes, and add 1kg each week.

Today did 10 minutes using 5kg.
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Re: In a relationship with POWER RACK

Post by Dave on Tue Apr 30, 2013 9:29 am

squatty wrote:Okay, you asked for it! NO SPAM PLEASE! :mrgreen:

Well played squatty, well played. :hatsoff:
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Re: In a relationship with POWER RACK

Post by itlives on Tue Apr 30, 2013 10:49 am

Good one Squats!

Sorry to mess with your log :facepalm:
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Re: In a relationship with POWER RACK

Post by squatty on Tue Apr 30, 2013 2:07 pm

No problem 8)

EZ BENT ROW:
3x20x25kg [repeat]
Rest = 2 mins

EZ CURL:
(8, 10, 12)x22kg [repeat]
Rest = 2 mins

HANDHELD WRIST ROLLER:
5kg for 10 mins
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Re: In a relationship with POWER RACK

Post by squatty on Wed May 01, 2013 12:36 pm

KNUCKLE PUSHUP:
10, 10, 10, 11, 11 [add 1 rep]
Rest = 1 min

EZ REP HOLD SHRUG:
20x26kg [add 1kg]

DB LATERAL RAISE:
lots of reps and sets using 3kg, didn't count, just focused on bombing the delts. let's make it more accurate next time:
10 mins of lateral raises without counting reps or sets

############

squatty wrote:Tonight I want to make some change,
instead of shrugs and DB lateral raises, I want to do (sorry, don't know what's its name yet) what I call a "true upright row".
True as in what would you do if someone gave you a pair of oars, and asked you to row them in an upward motion? you wouldn't "upright row" them the way BBers do.
I want to pick a barbell, and row it up as high as possible in a "true rowing" motion (i.e. not rowing like a retarded person as in regular upright rows...)
But I will still pick a light dumbbell and do pumping lateral raises afterwards, these just feel so good :mrgreen:
^^^ ATTENTION SQUATTY!! NO CHANGE IN EXERCISES UNTIL THE END OF 2013!!! :grrr!:
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Re: In a relationship with POWER RACK

Post by squatty on Fri May 03, 2013 8:44 am

SORE FOREARMS!
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Re: In a relationship with POWER RACK

Post by squatty on Sat May 04, 2013 3:18 pm

Fever and sore throat, no training.
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Re: In a relationship with POWER RACK

Post by ChrisTG on Sat May 04, 2013 3:30 pm

squatty wrote:HANDHELD WRIST ROLLER:
5kg for 10 mins

squatty wrote:SORE FOREARMS!

That seems like it might be an understatement. You're a madman!

Keep on resisting the urge to change things up, I have always made my best progress/am making my best progress sticking to the same basic stuff and not wandering around trying out everything new no matter how good it seems to be.

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Re: In a relationship with POWER RACK

Post by squatty on Sun May 05, 2013 4:06 pm

Thank you,
You're right, I try to follow the KISS principle from now on.
I'm just doing a limited number of exercises, and will keep doing them until the end of 2013 before doing any change.
Main lifts:
Row
Pushup
Squat

Accessory:
Lateral raise
Shrug
grip/neck

That's all! each done twice per week.

##############

I spent today at home, couldn't go to school, very sick, severe headache and fever.
But instead spend a long time overthinking about training and equipment, and something good finally came out of it:
I could have a gripper by the equipment I already have right now, and didn't know it!!
I built a plate loading T-handle for doing swings last year, it is gathering dust right now.
well what happens if I load it with plates, and place it under one of power rack safety pins? yeah, instant two handed gripper!
You never know when something "useless" comes handy. that's why I gather all the "trash" for future.
Looks like I no longer have any excuse for not having that bone-crushing hand strength.
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Re: In a relationship with POWER RACK

Post by Journeyman on Sun May 05, 2013 4:41 pm

If you could stick with that short list for the rest of the year I'm sure you'd have some great gains in all of them.

I don't think a T-handle is useless, far from, but using one as a gripper is a really cool idea, I'd never thought of that myself (not that I have either a T-handle or a power rack to myself)... have at it!
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Re: In a relationship with POWER RACK

Post by squatty on Mon May 06, 2013 9:37 am

Still sick (but better than yesterday).
Couldn't resist not trying the gripper idea.

TWO HANDED GRIPPER:
50x20kg
20x40kg
20x30kg
100x20kg

As you can see, all random experimental sets.
But I decide one set of 100 reps is a good idea (multiple sets tend to add another training variable, REST, which makes tracking of progress more complex, and after a set of 20 rep squats, the last thing my mind wants is complexity..., so let's keep it simple).

So If I consider 100x20kg the work set of this session, next time I have to do 100x22.5kg.
Let's set a goal and reach it, 100x100kg
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Re: In a relationship with POWER RACK

Post by itlives on Mon May 06, 2013 1:06 pm

That's a lofty goal!!

I was always taught (in kung-fu), that doing two sets is better. It makes your muscles "remember" better.

I don't know if that's true or not with what you're doing, though.
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Re: In a relationship with POWER RACK

Post by squatty on Thu May 09, 2013 12:57 pm

As long as one set works, I'm gonna keep doing it, I like simplicity.
After I stall at 100 reps, I'm going to either reduce the reps, or divide it into two or more sets.

###################

TWO HANDED GRIPPER:
100x22.5kg

###################
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Re: In a relationship with POWER RACK

Post by squatty on Sat May 11, 2013 1:56 pm

EZ BENT ROW:
3x20x26kg [repeat]

EZ CURL:
(8, 10, 12)x23kg [repeat]

HANDHELD WRIST ROLLER:
6kg for 5 minutes
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Re: In a relationship with POWER RACK

Post by squatty on Sun May 12, 2013 2:06 pm

KNUCKLE PUSHUP:
10, 10, 11, 11, 11 [repeat]
rest = 1 min

EZ REP HOLD SHRUG:
20x27kg [repeat]

DB LATERAL RAISE:
3kg for 5 mins
(using one DB, doing 3 rep sets, and constantly alternating arms without any rest, keeping the pace going like a robot; finally came to a lateral raise training system that I enjoy doing)

###############

Logging accessory exercises is really hard, because for example I'm going to do the wrist roller and neck curl three hours later after my dinner tonight.
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Re: In a relationship with POWER RACK

Post by squatty on Wed May 15, 2013 12:40 pm

KNUCKLE PUSHUP:
10, 10, 11, 11, 11 [repeat]
rest = 1 min

REP HOLD SHRUG:
20x27kg [repeat]

DB LATERAL RAISE:
3.5kg for 5 mins [repeat]

HANDHELD WRIST ROLLER:
6kg for 5 mins

+ BACK OF NECK
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Re: In a relationship with POWER RACK

Post by Fatman on Wed May 15, 2013 4:34 pm

Squats?
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Re: In a relationship with POWER RACK

Post by squatty on Thu May 16, 2013 11:00 am

No squats for awhile comrade! thanks to an ******* Iranian nationalist lunatic who surprise attacked me and wrecked my legs using an steel pipe just because of my accent...
This happened about a week ago, I was walking alongside the highway, this young fella was there with his friend and their parked motorbike, they said they're getting out of gas, and asked for the nearest gas station, I told them the direction, then resumed my walking, suddenly he said "wait" and before I turn he hit me in the lower leg using this thick steel pipe and I did hit the pavement, continued hitting my legs, I tried to grab his pipe and this resulted in getting hit in my arm too, but it is not as bad as the legs.
I was shocked and thought they're going to smash my head at last, not knowing why they were doing this was the worst part of it.
Until he said they don't like Afghans in their country (I'm Tajik but the accent is similar to Afghan).
Then stole everything I had, even my shoes.
I was left with bloody legs, with my pants soaked in blood. I couldn't even see what the hell was done to my legs due all the blood.
I dragged myself to road side and got a taxi by the emergency resort cash I always keep in my underwear in case someone steal my pockets.
Long story short, got 25 stitches total, and my right leg's tibia is still bloated at the top.
Got some x-ray shots, the doc said you're lucky your bone is not broken, but some parts have become "crispy", so give yourself some rest.
I still have pain in the bones. walking up stairs is painful specially.

TWO-HANDED GRIPPER:
(80, 20)x25kg
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Re: In a relationship with POWER RACK

Post by Iliander on Thu May 16, 2013 11:14 am

squatty wrote:No squats for awhile comrade! thanks to an ******* Iranian nationalist lunatic who surprise attacked me and wrecked my legs using an steel pipe just because of my accent...
This happened about a week ago, I was walking alongside the highway, this young fella was there with his friend and their parked motorbike, they said they're getting out of gas, and asked for the nearest gas station, I told them the direction, then resumed my walking, suddenly he said "wait" and before I turn he hit me in the lower leg using this thick steel pipe and I did hit the pavement, continued hitting my legs, I tried to grab his pipe and this resulted in getting hit in my arm too, but it is not as bad as the legs.
I was shocked and thought they're going to smash my head at last, not knowing why they were doing this was the worst part of it.
Until he said they don't like Afghans in their country (I'm Tajik but the accent is similar to Afghan).
Then stole everything I had, even my shoes.
I was left with bloody legs, with my pants soaked in blood. I couldn't even see what the hell was done to my legs due all the blood.
I dragged myself to road side and got a taxi by the emergency resort cash I always keep in my underwear in case someone steal my pockets.
Long story short, got 25 stitches total, and my right leg's tibia is still bloated at the top.
Got some x-ray shots, the doc said you're lucky your bone is not broken, but some parts have become "crispy", so give yourself some rest.
I still have pain in the bones. walking up stairs is painful specially.

TWO-HANDED GRIPPER:
(80, 20)x25kg

What the... the world is full of idiots.

Hope it heals soon mate...
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Re: In a relationship with POWER RACK

Post by Fatman on Thu May 16, 2013 12:44 pm

That's absolutely sick, sorry to hear it.

squatty wrote:Until he said they don't like Afghans in their country (I'm Tajik but the accent is similar to Afghan).
Then stole everything I had, even my shoes.

That's what nationalism/jingoism is, a thin excuse for thieves and other scum to do their thing.
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Re: In a relationship with POWER RACK

Post by itlives on Thu May 16, 2013 4:18 pm

Sorry about your run in with the trash. Tell me again, why is it you're there and not somewhere else for your schooling. (You did get some free street schooling).
Be aware...always.
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Re: In a relationship with POWER RACK

Post by Dave on Thu May 16, 2013 4:21 pm

Squatty, wholly crap, when were you going to tell us?? Move to Canada and we'll get an apartment and train together dude. :up:
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Re: In a relationship with POWER RACK

Post by itlives on Thu May 16, 2013 4:32 pm

Dave.cyco wrote:Squatty, wholly crap, when were you going to tell us?? Move to Canada and we'll get an apartment and train together dude. :up:

Don't think his underwear can hold enough cash to get to Canada!

Seriously though, I would be trying to get the heck out of there. Your studies can be resumed later.
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Re: In a relationship with POWER RACK

Post by Dave on Thu May 16, 2013 4:41 pm

Yeah, live to study another day. There's a nice college in my town, did I tell you? It has two squat racks. :eyebrows:
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Re: In a relationship with POWER RACK

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