squats build character

Back then, I used to play a lot of sports (recreationally + physical ed). Used to play basketball 4 times and week after school and walked home from school for 2 miles. So my legs developed pretty strong.

you are pretty strong upper-body-wise which might hurt you a little bit in vertical as you are carrying more upperbody mass. The donkey raise and using the leg press to for calf raises are my 2 favorite. Would used to do 12-20 reps for 3-5 sets. Good luck man, like I said I Cannot touch the rim anymore right now, about 2 inches off I think. Hurts my knee a lot when I try to go all out on a jump for max height. Sometimes the knee feels like would fall loose and then SNAP back together mid-air. That snap feeling hurts.... A LOT.


No squats.. say What, and it's X-mas tomorrow... use the holiday eating to recovery from squats!!! Try doing handstand pushups next man. They are fun and shoulder intensive.
 
thanks, tic! yeah i feel having strong calves would really help me. il have to start doing some iso on them and keep doing power cleans and other power lifts.

hope you also have a great holiday bro :]]]]]]]]]]]]]]]
 
Proteinboy said:
thanks, tic! yeah i feel having strong calves would really help me. il have to start doing some iso on them and keep doing power cleans and other power lifts.

hope you also have a great holiday bro :]]]]]]]]]]]]]]]
Click to expand...

Merry Christmas, PB.

And, a Strong and Prosperous New Year.

Best regards,

Chillen
 
thanks, chillen : DDDDD

12/27/08

SQUATS
bwx20
barx3x20

DEADLIFTS
3x15 @ 135

1 ARM PUSHUPS
4
4
3
3
3
3
TOTAL:20 each arm

PENDLAY ROWS
5x7 @ 135

its linear progression from here, using 7x5 as well

RUSSIAN TWISTS
3x12 @ + 25

a couple pistols

-shuffling

PWO: apple juice, whey
 
12/29/08

SQUATS
195X21

ez...i think il go to 205 next time.

PLATFORM DEADLIFTS (standing on 25lb plates)
5 @ 135
5 @ 175
5 @ 205
4x5 @ 225
5 @ 235

its only like a 2" incline, so i might put a 25 plate on top of a 45 plate and do platform deads from that. that will make it around 3 inches i believe.
all these deads were pretty easy today. il just progress in weight from here on out.

PENDLAY ROWS
2x5 @ 140
5x5 @ 145
bent over rows
6 @ 145

1 ARM PUSHUPS
8 new PR
4
3
3
3
3
3
TOTAL: 27 EACH ARM

PWO: aj and whey, and then some sweet potatoes.

im super happy my knee is healed now.
 
12/31/08

OLY SQUATS
20 @ 205

this was actually work.

POWER CLEANS
135x3
155x3
175x3
185x3
190x3
195x1
195x1
195x1
195x1

singles are fun to practice with.

BENCH
135x12
155x5
175x5x5

i need a new routine for bench. i think il practice military pressing a lot more from now on. shoulders ftw

CHINS
5 @ +35
3 @ +45
3 @ +55

i dont want to overtrain the back kuz i power cleaned...and i think il give high intensity, low volume a try and get up to +75 for a tripple.

PWO: oj, whey, bananna, orange.

WEIGH IN: 158.5 in morning, 163 after hydrating and working out
 
1/3/09

SQUATS
20 @ 210
not too hard; not ez tho

PULLOVERS
20 @ 25lbs

PLATFORM DEADLIFTS(standing on 35 and 25 plates. approx 4 inches)
135x5
175x5
225x4x5
235x5

CIRCUIT WITH NO REST(complete all reps for each exercise, rest 1 minute repeat)
BB MILITARY PRESS 100lbs
DB MIL PRESS 45lbs
CLAPPING PUSHUPS
5
4
3
1

didnt get the double. shoulders are pumped!!!!

PENDLAY ROWS
135x6
145x6
140x2x6

BENT OVER ROWS
140x2x6

PWO: USUAL
 
Last edited:
1/5/09

SQUATS (form is still full squat)
20 @ 215

this was a challenge =3
this is where the mentality of hard work and relentless effort is put to the test. the body is capable...but is the mind willing to endure?

POWER CLEANS
135x3
155x3
185x1
195x5x1
185x3

took video. will post.

BENCH
135x12
185x5x5

CHINS
5
3 @ +45
3 @ +60 new PR
3 @ + 55

pulling is going well.

PWO: aj, whey, nanner
 
Nice man. I would move the car if you are going to go heavier. Would hate to see you on a America's funniest window of how my son broke the car window. :)

215, nice... you are almost there bud.
 
Looks to me as if your hip is not extending all the way, you're stopping short. I used to have that problem too, it's a bitch, because when you first start to correct it, the weight might go down a little :(

Good job though! And you need to start learning full snatches, that way, you can drop the weight on your car :D
 
1/7/09

SQUATS (still oly form)
21 @ 220

yay 100 kilos. this was challenging.

PLATFORM DEADLIFTS (stack 35 and 25 plates on top of eachother ~ 4 inches)
135x5
225x5
235x4x5
245x2x5

made myself work hard on these.

BENT OVER ROWS
135x6
135x3x8

i really have to work on these!!! :D i can really improve on these a lot! it will really help my chinup performance i believe if i can increase my bent over and pendlay rowing.

SHOULDER CIRCUIT(i performed all 3 exercises in a row for the perscribed repetitions, then rested around 90-120 seconds. repeat)
100lb military press
35lb db mil press
clapping pushups
6
5
4
3
2
1

this circuit is pumping my shoulders up!!! im going to replace the clapping pushups with 1 arm pushups ;D thats going to be intense!

PWO: usual.
 
1/10/09

SQUATS (full squat)
21 @ 225

this had me breathing HEAVY!!!

PULLOVERS
20 @ 25lbs

ROMANIAN DEADLIFTS
10 @ 135
8 @ 185
4x6 @ 205

these were fun and challenging

1 ARM PUSHUPS
6x3

WEIGHTED CHINS
3 @ +45
2x3 @ +65

these felt strong. i can get 3 @ +70 i know i can =3
i weighed myself with the weight attached and i was 243 :O

DIPS
3x12

PWO: TONS OF OJ AND WHEY..YAY
 
Pulled off 21 reps off 225 squat. Wow. I feel like such a newbie, being only able to do 2 reps of 225 max.

Respect.

I'm also impressed you're doing weighted chins. We can compete in that, I know how you're dissapointed that you're not competing with anyone.
 
man pb you got strong. good job- i just got my internet back so I'll be checking in alot more.
 
You must log in or register to reply here.
Back
Top