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03-24-2006, 06:59 AM
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Poobah - On the road to 405 with John Pinder.
Intro:
Thought it was high time I started a journal here... Starting Monday March 27th, 2006 I'll be Training with a well Known Powerlifter by the name of John Pinder. With any luck at all... this journal should see me break all my pr's and then some... hopefully taking me beyond a 405 pound bench, 600-700 pound deadlift, and eventually a 500+ ass to grass squat. We ain't foolin around no more.. this shiet is serious. First and foremost, my main priority is to listen to what John tells me to do, and then do it. I do not know better then he does, and I'll be damned if I let myself be my own worst enemy. Numbers of interest as of March 26th 2006: BB Squat (below parallel) - 300 x 1 Deadlift - 500 x 2 BB Bench - 340 x 1 http://mightysworld.com/gallery/displayimage.php?pos=-144 DB Bench - 122.5 x 5 Training split... Well it's still a bit early for details, but I'm pleased to announce that, John would like to keep me on a twice a week split for my Chest... or a 4 day total split.... All centered around the big 3 chest(x2), squats, and deadlifts... Tools of the trade... Rubber bands.. 2 x red 2 x greens 2 x blues 2 x blacks.. (these are scary Here's a bunch of articles related to training with bands.. Not sure how good they are, I just googled them, but it should be a good read for those that are new to the concept. http://www.strengthcats.com/Bands-In...on-Central.htm Here is a link to where you can get bands... and what they look like. http://www.prowriststraps.com/bands_...t_lifting_band Boards... Since my gym does not have a power rack.. John ordered me to get some boards made this weekend.. So i already ordered the lumber and will be picking it up today.. all I need to do is screw them together. I will make the following: a 2 board (4") a 3 board (6") a 4 board (8") and a 5 board (10") Here's a decent article on what boards are all about and how to make them... http://www.criticalbench.com/board-press.htm Video Recording Device: Yes this is one of the most important tools.. with it I can video tape my lifts, and review my form, and my ability... and of coarse allow John to make the nessecary changes based on what he see's. Expect quite a bit of video of my chubby butt.. (hopefully it will get thinner too.. lol). Right now I'm only capable of 60 second clips.. so I may actually have to run out and buy something that can shoot long video then that... but for now I'll try to make it work.  Odds and ends Not really criticle, but now that I'm pushing more and more on db's imperticuler, I thought it be a good idea to finally pick up some fraction plates, So I can move up smaller amount more often.. plus it will let me lift even numbers on my Oly DB handles. http://www.prowriststraps.com/fracti...weight_lifting And I picked up some hand grippers (100lb'r, 150lb'r and a 200lb'r) to help toughen up my hand and strengthen my grip... in hopes of moving to a unassisted heavy ass deadlift... I got soft as **** hands at the moment, and they just ain't going to cut the heavy weight. Other then that, I got a bag of goodies, 20" wrist wraps, 1000lb rated hooks, straps, knee wraps.... Conclusion: Well that's should serve as an introduction... for now.. I'll post macro's and diet informaton later when it's finalized... I can tell you that, I will be having a one day a week all I can eat of what ever I want till I get sick.. John's orders. So that's a big change from what I'm use too, and I think I'll look forward to doing it. lol Can't wait to get this show on the road.
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Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006 
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03-24-2006, 09:04 AM
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This looks awesome my friend. You'll be a monster lifter, unstoppable! Remember to growl at the bar when you finish.. need to let it know who the boss is
__________________
"Go hard or Go Home"
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03-24-2006, 09:20 AM
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Thanks guys..
But it's not just chest work.. the chest work is actually the fun part.. What I'll be doing more then anything is busting my posterior core... Strong hammies and a strong back mean strong squats and strong deadlifts.... You think most people neglect a good leg workout.. well posterior core workout's are neglected more so then even that.... time to break this camels hump. 
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Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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03-24-2006, 09:23 AM
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oh, I know John is going to be kicking your butt in lots of exercises!! You ain't get out of it that easy. I'm going to start sending John some emails to really work you harder. ...going to tell him that you think the exercises are easy, and it's not even making you break a sweat.
__________________
"Go hard or Go Home"
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03-24-2006, 09:27 AM
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well done on getting trained by John Pinder
 Good luck with the training, it sounds like you have crossed the I's and dotted the T's from i've read... all there is to do now is watch your progress! Good luck
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Trample the weak.....hurdle the dead
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03-27-2006, 11:55 AM
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Quote:
Carbs up on workout days.. Carbs lower on non-workout days.. 250-375 carbs per day 285-325 protien per day 60 grams fat per day.
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Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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03-28-2006, 06:55 AM
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Pretty lousy start due to cold... but here's the routine for now.. expect it to change quite a bit in the following weeks.. 20 rep squats are only short term.
monday Squats 1 x 20reps 45° hypers with bands 2 x 20reps Hips 25 reps ea. Abs 2 x 20reps Calves 2 x 20reps or your choice tues Paused bench w/bb. 3 x 3reps Flat db pause bench hammer grip 2 x 8reps Front raise w/bands 2 x 10reps Side raises w/bands 2 x 10reps Pull-a-parts 2 x 20reps Grip work static holds w/bb dbl overhand 4 sets thursday Deads. Rotate variations ea week. 2 x 5reps (we need to do a cal before you do these) Zerchers 2 x 10reps Hyper extensiosn 2 x 20reps Seated cable rows 2 x 8-12 reps Face pulls 2 x 10reps Abs 2 x 20reps or your choice here 2 sets x 8 curls your choice fri Band lockouts off boards. 2 x 3reps 2,3,4 board Raw bench off 5 board 2 x 3 reps Rotator work your choice Shoulder stretch w/band 25 reps Grip work, plate pinches 4 sets ea hand
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Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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03-28-2006, 12:33 PM
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Since "The Part of Poobs will be played by hrpiii"; shouldn't John be working with me
Tell him Thurs. looks like a light day and to add two more "serious" exercises ...hahahaj/k ...get back to lifting now.
__________________
"Go hard or Go Home"
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03-28-2006, 07:46 PM
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Tuesday, Chest, shoulders, and grip.
Intro: Good news is, I made it to the gym and I took video clips. Bad news is, working through the cold was hard. I had to breath real softly, in order to avoid caughing fits.. and in between sets my lungs burned like hell. and I forgot my camera at my house, so the vids will have to wait a day or two. Paused BB bench 3 x 3 275 x 3 285 x 3 295 x 3 One of the 2 BB flat benches were out of commision, so that left one bench that had a bunch of people around it yapping... They happened to have 275 loaded on, so I totally skipped my warm up (not good), and asked if I could step in for a set. I lifted off solo, and worked the set without a spotter np. But forgot to vid it. The second set, I stepped in again, this time I asked him to spot me, but the dude would not take his hands off the bar, even when I asked him.. he said " I don't take my hands off the bar".. I also don't think he got the concept that I was suppose to pause on the end, cause I'm certain he was helping me much more then I required. Third set I asked a someone that i have had spot me before.. he at least let me bang out the 295 x 2, and helped me just a pinch on the third one, but again I think he jumped the gun just a little bit. Other then that, I forgot to pause on one rep somewhere.. can't recall at the moment. Paused Flat DB press (hammer grip) 2 x 8 95 x 7 95 x 6 Heading in, I wasn't sure what I'd do here... I knew I could handle 95's but could I handle them with a 2 second pause at the bottom? Don't know... I did alright considering,, but I;m still suffering from loosing my partner that used to load the weight on me... Getting 95 poundes into postion and off, is a *****.. lol. The cold made it much worse.. I was wheezing and gasping by the end of these sets. I think If I'm healthy I could get my 8.. we'll see next week. Might of rushed the pause in the second set a bit more then I should of. Front raise w/bands 2 x 10reps Blue, both hands same time x 20 reps Stupid me, thought I had to do 2 sets of 20.. not 2 x 10... and the condition I was in at this point, I was seriously considering packing it in... So I did the 20 reps and said good enough.. next time I'll know better. Side raises w/bands 2 x 10reps Red bands one in each hand x 10 x 10 Pull-a-parts 2 x 20reps Red band bunched up a bit x 19 x 14 Grip work static holds w/bb dbl overhand 4 sets I suck at grip work..  I threw the gloves away tonight, and won't wear them anymore.. I want to be a man... but my hands are not manily... they are soft, tender and weak. 315 x 19 seconds 315 x 26 seconds 315 x 2 315 x 1 lol.. that's right.. first set not to bad, but nothing to write home about.. second set I found some chalk, and chalked up... obvious improvement.. third set I could barely lift the bare with out my hands screaming at me... forth was a total joke. Hope fully my hands will toughen up quickly, cause this was a sad. Conclusion... I'm not sure how indicative these numbers will be of healthy me... Wind was definately a factor sooner then it should of been.. but I got out there and I moved the weights. Now if I don't get significantly better by thursday, I'll be in big trouble.. no way in hell could I do deads or squats in this condition.. I'd of died.. lol peace.
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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03-30-2006, 06:16 AM
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Its thursday morning... Deadlift day.
I still have congested lungs, and at this point this week looks to be a big ****in bust. No way could I do a few sets of dead lifts, without ripping my lungs and throat out coughing. At this point.. I think maybe it's best if I just take the rest of the week off and rest.... To make matter worse, my dad pretty much lost his job yesterday... cause he was an idiot, that forgot to lower his box after dumping a load... drove off and ripped down powerlines.. then was even stupid enough to get out of the truck. (he's lucky hes not dead).... anyway he's perma banned from the mine properties now, the company he works for works for the mine in question.. so no more work for you. And if that wasn't enough, he is still going through a divorce with my mom, suffers from depression, and has to move to a new appartment tomorrow. Just found out this morning my grandfather 93 was brought to the hospital yesterday... looks like he got the same cold I have.. (seems everyone is getting it.. no body is safe from this one). But for him, it is becoming pnemonia(sp), and at his age it's a bad thing. Cept I'm to sick to even go see him. If anything all this ****.. makes my problems seem like nothing.
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Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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03-30-2006, 11:58 AM
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okay the results of this mornings Visit with the Doctor.. (god love him and his willingness to perscribe)
for my stomach problems... he prescribed me Nexium, which is a super duper type of Pepcid, but much much more powerful and works through a completely different mechanism. I have to use it for a month and see if it helps.. if not then I'll have to see a specilist and get a scope down my throat. Then He took a look at my throat and breathing, and told me I had a good case of Bronchitis, and my lungs were really tight... which explains why my lungs burn like hell and I start choking everytime I exert any energy... So he Perscribed me some Azithromycin.. a kewl pennicylnn type product.... basically you take it for 5 days, and it concentrates and remains at the site of the infection for a total of 10 days... Now for the good stuff.. He then perscribed me not 1, but 2 different types of inhalers. The first is Flovent, basically it's a cortizone based anti-inflammatory.. that works within the lungs to reduce any swelling, make breathing easier.. and **** like that... It's a long lasting sort of effect, and is to be used twice daily. Then the second is Salbutamol.. This one is kewl... This one has an immediate effect. And is known to be used by atheletes throughout the world, who have a legal perscription to use it of course. This will cause the openings to your lungs to relax and open up wide.. allowing a nice full deep breath, and easy breathing... The doctor suggested I use it before my workouts... and as a added bonus, the drugs that do hit the blood stream act like a adrenelene, so a bit of shaking and small burst of energy is normal. The pharmacy dude, (actually a great guy, and always helpful)... uses all these perscriptions frequently, which I thought was funny.. but i guess he's big into fitness two.. and loves salbutamol inhalers, to help get his lungs back coming off a cold. So I'm pretty stoked about trying it. I just dropped a bunch of pills, and took some inhalers... about 10 minutes ago... and i'm breathing easier... but I guess the hack of Bronchitis is hard to shake... cause I just hacked my lungs out on some deep breathing test runs.. lol Anyway I'm much more hopefull of turning things around, and being able to hit the gym full time soon. Sometimes it's nice to have a doctor who loves to perscribe things... Near the end of almost every visit, he always asks... "Do you have benefits?".. and as soon as I say... "Yes".. You can almost see his mind go... "Oh goodie".
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Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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03-30-2006, 12:23 PM
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Quote:
__________________
"Go hard or Go Home"
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03-30-2006, 01:04 PM
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Quote:
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
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03-30-2006, 01:10 PM
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Cool man...Azithromycin rocks! It gives alot of people the "Hershey Squirts" but it is quick and has never failed me. Nexium is a proton pump inhibitor and works wonders for any acid related issues of the stomach. You should be back in action in no time!
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"We're only alive on the edge of the moment." ~Zarathustra
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04-03-2006, 07:38 PM
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Monday - Squats Intro... 3 weeks is a long time, to long. Good to be back, and surprisingly I didn't find pushing myself that difficult mentaly today. Squats Arse to Grass 200 x 17 Decided to do more then I thought I could do for 20, and just try hard as hell.... Went quite well, my lungs held pretty good... and I didn't really find it as hard as I thought it would be... but then at the bottom of 18, I couldn't break Parellel... and I had a the slight embaressment of having to squeeze myself out from below the safety bars. I can't wait for my low end to catch up to my high end... I'll do so much better some day.. but right I'm happy with my performance. Sadly, I forgot to empty my camera, and I only got 3 reps on camera before I ran out of ram.... the first 2 of which weren't all that low... but by the third I was getting damn low if I don't say so myself... http://media.putfile.com/200-x-17-Arse-to-Grass 45 degree hypers... Body weight x 20 body weight x 20 Never did these.. always avoided this machine like the plague... and now I know why. It absolutely hammers the lower back, and hammies by the feel of it. It took everything I had to get all my reps in and the second set was more strenious to me then the 20 rep squats. I couldn't barely get off the machine and walk.. and I had a nasty lower back pump that had me side lined for a good 10-15 minutes... I could feel my heart beat in my back.. and that don't happen often. I'll try to add a red band next time, I assume I'll improve quickly at these in the short term. The vids are 60 seconds long.. so unfortunately the exercises get cut short all the damn time. Set 1 http://media.putfile.com/Set-1---45-hypers-x-20 Set 2 http://media.putfile.com/Set-2---45-hypers-x-20 Abductors 130 x 25 Adductors 130 x 25 I'm fairly even strength wise on these... but still trying to figure out what the 25 rep limit is.. this was close for now though. Standin |
