WOO!'s Training Log

[Mouse]

Well done on breaking the 300lb mark on the Deads Woo - a real milestone.
Looks like you're fast approaching the 300lb squats as well !

Great effort.

[elisa]

Wow! those are some numbers. how much do you weigh? Impressive.

[woo!]

thanks for the words of encouragement guys!
i weigh around 170lb avg.
i actually had a goals list for this month and last month, and until may 14th, but i did not take into consideration too much about how linear progression is regressing for me, so i cant hit those goals >:O
but yes, i'm happy with the weights so far and am switching coming mid may to texas method. planning to get the squat to 365 by end of august for 1RM, which i think is easily achievable and summer 2010 i want to go to my first meet and win. goals by then must be 400/300/500 minimum while staying under 170 >:O

[deads]

Woo! you are getting strong...congratulations on hitting those numbers man. Keep up the good work

[woo!]

squat 295
bench 190 5/5/4
deadlift 300x5, 310x5
dips 72.5 1/0.5

squat is getting tougher, but its ok since my goal deadlines are coming up and ill switch to texas.
bench finally got that stuff up. missed last rep but better than junk like 4/3/4. yippee!
deadlift for 310, then after finishing realized it was 300! walked out tihnking its too hard to recover from another set, but ended up coming back and grinded 310 out. back is fatigued. oh well, PR is what matters.
dips. with a belt. WTF IS GOING ON! dumbell => belt is such a big change for me. i plan on deloading to 50lbs or so with belt to get used to it.

anyways, mixed feelings of good/ minor frustration, but getting there!

[woo!]

need some notes for next time:

squat: KNEES OUT!! HIP DRIVE!! GET IT DONE!!
bench: DRIVE UP on the way down. works. BIG BREATH.
deadlift: squeeze that bar hard!
dips: deload

any tips on grip str? i have no fat bar if thats what yo usuggest. my supine hand opens on deads.

[deads]

Pullups with heavy weights and using a monkey grip (no thumb wrapped around the bar) have helped my grip. CoC grippers, plate pinches, farmer walks and towel pullups are all good too.

[woo!]

Pullups with heavy weights and using a monkey grip (no thumb wrapped around the bar) have helped my grip. CoC grippers, plate pinches, farmer walks and towel pullups are all good too.

what would you say is most effective?
i heard CoC is crap for deadlift grip too
plate pinches i'll try again
farmer walks i've never tried but seen thme. how much weight in dumbells?
towel pullups i did them in the past. effective?

[deads]

They are all good, but I think weighted pullups with a thumbless grip and CoC grippers have helped the most for me. And when you warmup with deadlifts, double overhand for as long as possible. Then switch over to a mixed grip.

[ukdudeinuk]

Maybe I have good grip, but when I set my PR a few weeks ago, I was still able to use double overhanded grip. I have strong hands from playing instruments, though, so that could explain it.

I agree with monkey grip pullups for bettering your grip.

[woo!]

strangest day of my life
squat 300 poor form
press 135 4/3/3
row 185 5/5/5 few touches.
pullups 30 5/5/3 again

squat-knees buckled. thoracic extension felt, and crap bar placement + poor flexibility again made for bad form!! elbow strain upon unracking as well. got it done though, but i unloaded the bar from 1 side and the other side TIPPED OVER, clanked onto the ground and the rotating part hit the mirror! bs crap. tried to ignore it until later so i don't mess up my state but i got snitched anyways and that took away from the mood. making me miss some presses. rotator cuff strain after presses.suggestions for quick recovery?

[woo!]

skipped wednesday. did body weight squats after a nap, adductors no good. sad, but needed due to poor habits of sleep/food/dunno.

squat 305
took like 5mins of rest in between each set. hahaha. talk about lack of focus. i also happen to gag throughout the session for squats, just feels like my throat clogs up and i need to cough it out. no idea. only squat sessions. this is in between breaks in warmup / sets. chest is no longer up due to heavy weight. how bad is this?

bench 195 4/3/3
poor cueing. didnt squeeze hard, etc. mind not in bench often enough.

deadlift 315
got my chalk ball today. grinded this out. scraped shins, but we're men, right?

dips 50lb x/x/5
dips with belt are awkward for me. getting used to it. it was like 3, reset, then 2 for set1, similar for set 2, and finished for set 3. ill get used to this soon.

like 1.5 hr workout, hmm.

[woo!]

feeling sleepy after nap
squat 310 4/4 295x3
press 135 4/4/3
row 175 3x5
pullups bw 10/8/6

going down to 225 on squats to work on form
someon etook the belt so i couldnt do weight dips!

[connorjs]

feeling sleepy after nap
squat 310 4/4 295x3
press 135 4/4/3
row 175 3x5
pullups bw 10/8/6

going down to 225 on squats to work on form
someon etook the belt so i couldnt do weight dips!

have you thought about box squats? my goal is 310 for 5x5, stalled 10Kg short so deloaded for box squats. supposed to be a good way of developing power. also with the box there i automatically push your hips back more than normal.

i think Mehdi is doing an article on box squats soon.

[woo!]

not really. i've seen them and wanted to do them sometime in the future, perhaps soon. starting strength is wearing on me. hopefully he will write an article on it, i could use some hip-back motion.