strongman1 Posted December 3, 2013 Share Posted December 3, 2013 This was one of the most difficult squat workouts I've ever done. My back had a huge pump and it took me over an hour to get my body temp. down from overheating when it was over. Between the total volume and going to near failure on multiple sets I still feel like death. Silly question but, how do you judge your body temp? Is it just by feel or if you're still sweating? Or are you testing it? I don't need to know where you're putting the thermometer if you're using one Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 3, 2013 Author Share Posted December 3, 2013 Thanks, Matt. Kelly- I had some symptoms of heat exhaustion: nauseous, lethargic, dizzy, and couldn't stop sweating for 45 min post workout despite standing in cold doorway. The problem was the gym was closing and we were rushing to finish the workout. Usually I wait until I'm recovered to do the next set. Next time I'll have my training partner take a body cavity thermal reading while I'm passed out on the floor. 120213 Deadlift: 3 x 4 x 635 deficit 545 x 6, 6, 7 chalk and belt; start/stop Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 4, 2013 Author Share Posted December 4, 2013 120313 Front Squat: 445 x 9, 8, 7, 7 Uni. Leg Curl: 170 x 6, 6, 6 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 5, 2013 Author Share Posted December 5, 2013 120413 Bench: 445 x 4 BTN Strict Press: 300 x 6, 6, 7 265 x 8, 8, 9 volume PR Lat Pull: 3 x 12 x 290 Pendlay Row: 3 x 8 x 265 PR DB Upright Row: 3 x 10 x 65 PR Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 14, 2013 Author Share Posted December 14, 2013 121313 Squat: 585 x 4,5 2 x 6 x 545 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 15, 2013 Author Share Posted December 15, 2013 121413 Close-grip Bench: w/ pause 415 x 5,4 375 x 7,6 Neutral grip Pulldown: 2 x 15 x 200 DB Upright Row: 2 x 15 x 50 Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted December 15, 2013 Share Posted December 15, 2013 I'm noticing a pattern in your rep progressions... what kind of program are you running? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 17, 2013 Author Share Posted December 17, 2013 Mike Isratel from Renaissance Periodization is sponsoring me for a powerlifting contest in March. The training scheme is a little different from anything I've ever done. The progression over a meso cycle follows increasing weight/sets while going 1 rep closer to failure each week. For example, bench: wk1. 400 x 4/fail, wk2. 410 x 3/fail, wk3. 420 x 2fail, and wk4. 430 x 1/fail. Where the "fail" is the number of reps you are supposed to stop at before you predict failure on that lift. This is why the reps are sometimes a little inconsistent across multiple sets (i.e., it's by feel). Week 4 is very difficult because the total number of sets increases each week and you're pretty much going to failure. Mike's also doing my diet, which is keeping me more strict about getting in all my food. Current bodyweight is 300-302 in the morning, which is the heaviest I've ever been. Need to keep it up to gain another 10-15lbs! 121513 12" Deadlift: 675 x 2 675 x 3 SLDL: 405 x 8, 10 Deadlift: 405 x 3, 3, 3 Probably the fastest I've ever moved this weight; felt like I could have snatched it. belt and chalk 121613 Front Squat: 455 x 6 455 x 7 415 x 8 415 x 9 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 18, 2013 Author Share Posted December 18, 2013 121713 BB Strict Press: 2 x 5 x 315 Incline Pause DB Press: 130 x 13, 14 JM Press: 185 x 20, 15 Underhand EZ Bar Row: 2 x 10 x 215 Cable Upright Rows: 2 x 140 x 20 Stretch Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 20, 2013 Share Posted December 20, 2013 Thanks for explaining that scheme. Whoa, I just noticed the dates on your training, looks tough! Fri - squat Sat - bench Sun - deadlift Mon - front squat Tue - strict press Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 23, 2013 Author Share Posted December 23, 2013 The split is five on, two off. I usually don't do well with 5 days a week but everything seems to be holding up so far. 122013 Squat: 595 x 6,7 555 x 9 122113 SS Close-grip Pause Bench: 425 x 4, 5 3 x 7 x 385 122213 12" Deadlift: 2 x 2 x 685 SLDL: 3 x 8 x 445 Deadlift: 3 x 3 x 415 fast Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 24, 2013 Author Share Posted December 24, 2013 122313 Front Squat: 3 x 5 x 495 2 x 7 x 435 122413 BB Strict Press: 3 x 6 x 325 DB Pause Incline Press: 2 x 13 x 135 maybe a set/rep PR JM Press: 2 x 13 x 235 EZ Bar Row: 2 x 12 x 225 Cable Upright Row: 2 x 20 x 145 Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted December 27, 2013 Share Posted December 27, 2013 135lbs? Are they loadable or do they just have monster dumbbells where you train? Nice PRs! Any idea what you'd like to hit for maxes or is it a secret? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 30, 2013 Author Share Posted December 30, 2013 The Powerhouse I'm at has DBs up to 160. My numbers are secret, no one knows them, not even me. The meet is a few months out so at this time my goals are loose; perhaps, 800+, 545+, 800+... but I'll have a better idea as the meet draws near. 122713 Squat: 3 x 6 x 605 3 x 8 x 565 122813 Close-grip Pause Bench: 3 x 4 x 435 395 x 7,7,6 volume PR V-bar Pulldown: 3 x 15 x 220 DB Upright Row: 3 x 15 x 60 122913 12" Deadlift: 2 x 3 x 495 SLDL: 2 x 3 x 315 Deadlift: 2 x 3 x 315 Stretch Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 30, 2013 Share Posted December 30, 2013 Nice job with the BW and volume work. How long have you been working with Mike from Renaissance? You doing the Michigan Open on March 1? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 1, 2014 Author Share Posted January 1, 2014 Mike and I started talking back in April about diet. He's from Michigan so we got to meet up a couple of times this last summer, but this is the first that he's done my training. Project 'Trinity'. The meet is XPC in Columbus on March 22nd. 123013 Front Squat: 4 x 5 x 505 3 x 7 x 445 123113 BB Strict Press: 3 x 5 x 335 Incline DB Pause Press: 140 x 13, 12 JM Press: 245 x 13, 11, 12 volume PR EZ Bar Row: 3 x 10 x 245 Cable Upright Row: 3 x 15 x 150 Stretch Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 3, 2014 Share Posted January 3, 2014 Cool, looking forward to how this project plays out. What's his opinion on pre-workout sweettarts or laffy taffy?! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 5, 2014 Author Share Posted January 5, 2014 (edited) Kelly- Your candy would be better post-workout. However, laffy taffy has some fat in it, which is not recommended for quick carbs. Some people do take in pre-workout (fast) carbs but I don't like to start taking them in until I've at least got a sweat going from warm-up. 010314 Squat: 615 x 9, 8 575 x 10, 7 010414 Close Grip Pause Bench: 445 x 5, 4, 3 4 x 5 x 405 volume PR Neutral Grip Pulldown: 3 x 10 x 230 DB Upright Row: 3 x 10 x 65 Stretch Feel like I could've had more on each lift the past two days but I've been under the weather :\ Edited January 5, 2014 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 7, 2014 Author Share Posted January 7, 2014 010614 12" Deadlift: 3 x 2 x 705 belt and chalk SLDL: 445 x 8, 7, 6 Deadlift: 3 x 3 x 425 010713 Front Squat: 515 x 6, 4 stopped there due to mild strain in mid-thoracic region Stretch Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 8, 2014 Share Posted January 8, 2014 Kelly- Your candy would be better post-workout. However, laffy taffy has some fat in it, which is not recommended for quick carbs. Some people do take in pre-workout (fast) carbs but I don't like to start taking them in until I've at least got a sweat going from warm-up. Ha, thanks for keeping me honest with my candy intake! Do you wait to take in your fast carbs until mid warm-up because you really don't need them before that, and why take them early if you don't really need them yet? Or is there more to it than that? Nice squat PRs, looks like lots of stuff is coming along- Quote Link to comment Share on other sites More sharing options...
MattM Posted January 9, 2014 Share Posted January 9, 2014 Kelly- Your candy would be better post-workout. However, laffy taffy has some fat in it, which is not recommended for quick carbs. Some people do take in pre-workout (fast) carbs but I don't like to start taking them in until I've at least got a sweat going from warm-up. Ha, thanks for keeping me honest with my candy intake! Do you wait to take in your fast carbs until mid warm-up because you really don't need them before that, and why take them early if you don't really need them yet? Or is there more to it than that? Nice squat PRs, looks like lots of stuff is coming along- I have a confession... I've been taking in candy peri-workout as well Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 11, 2014 Author Share Posted January 11, 2014 Kelly- I agree. I don't take my first sip until after I'm done warming up. Matt- If the candy is just sugar based, you're probably fine. I miss the days when I would drink a coke during the workout. 011114 BB Strict Press: 345 x 5,5,5,4 rep/volume PR my press has never felt stronger but my legs were very shaky for some reason (otherwise, I think I could of had another rep or two in there) Incline DB Pause Press: 145 x 13, 11, 9 rep/volume PR JM Press: 255 x 12, 10, 9, 9 rep/volume PR EZ Bar Row: 3 x 10 x 245 Cable Upright Row: 3 x 155 x 12 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 20, 2014 Author Share Posted January 20, 2014 011714 Squat: 2 x 4 x 665 2 x 5 x 605 011814 SS Bench: pause 2 x 4 x 445 2 x 5 x 425 DB Pause Bench: 150 x 15, 13 DB Flye: 2 x 12 x 60 011914 Deadlift: 2 x 3 x 665 2 x 6 x 605 belt, chalk; start/stop Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted January 21, 2014 Share Posted January 21, 2014 That's some extremely intimidating powerlifting right there! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 21, 2014 Share Posted January 21, 2014 I know you've tried a lot of ways to rack a front squat. Saw this and thought it may be worth a look. http://www.youtube.com/watch?v=Un1PDhrU3h0 Quote Link to comment Share on other sites More sharing options...
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