Topic: «¤JÅķΣØß V‡Ģ‡╚'§ ┬RÅIñiñG £ØG, ®ΣMÏ××ÊФ»

[Chris Salvato]

i am going to beast coast then NC next week -- when that's all done im going to see if there are barbells at APEX and what kind of deal matt and I can work out.

I'll be in touch, man

[Jake Vigil]

SiiiiccckK!

Alright thanks a lot Chris. I'm quite stoked.
--

I'm going up to the mountains tomorrow with some of Denver Family/Flux, Paintball, etc, should be fun.

[Jake Vigil]

Spent the past 2 days doing manual labor.

Weighed myself today. 143. Sonofabitch. I've been trying to stuff myself like hell, too. I mean, Food, In my mouth, All damn day.

[Jake Vigil]

We cleaned out the garage, so my barbell and power rack (which we realized was built backwards... the retards) is actually usable now. I got bored any tested my bench max, for the hell of it.

My 1 rep Max is currently 140, which is right about my bodyweight, and I haven't really ever REALLY benched in my life... So... Not bad? Not great, but not terrible either, I dont think. I didnt try any of the other lifts, I dont want to test those until I'm sure I know good technique (Im sure my bench technique is horrible, but I'm terrified of blowing out my knees or some such)

Once I learn some of those other lifts though... You better watch out Christian, Cause Ill f#cking destroy your jumps... you just watch... freakin tumor legs...

[Jake Vigil]

I went to APEX movement last night to have some fun, and fun was had indeed. I set a personal record of 9'5 for broad jump... sweeeet. Aiming for the 10' mark next, hopefully Ill be able to reach it within the next couple of months if I train hard.

[Jake Vigil]

Eighty 150# doors up 90 stairs = Brutality. I wouldn't have been able to do it were it not for PK training. So go PK training! The other guys I was working with were struggling hardcore, one guy dropped a door on his hand. But I did my share. All of it. Felt good. That was yesterday. Today, we did the same thing, but with 60 doors that weighed about 40-60 pounds each, and much smarter (One group stationed per floor, only take them up one floor a piece, trade off, less time on the stairs).

Both days felt really good though, especially yesterday.

Im ready for boulder tomorrow

[Jake Vigil]

A little update on my old injuries. My knee will hurt after a day of stressing it, but doesn't bother me like It used to. I think its as good as its ever going to be, but it still hurts when its stressed.

My shoulder, on the other hand, sucks. I can almost constantly feel the injury, just about any time I move my left arm, I feel the tension and damage. Things like pseudo planche pushups hurt it quite a bit, as well as using my arms a lot in a day. Pretty much anything hurts it. Im really starting to hate it.

[Jake Vigil]

That tripple birthday bash murdered me. I am still fairly sore three days later. I also learned that the right side of my upper body has more mass than the left. It seems I've been using my right arm much more in movements without really realizing it. I suppose this is to be expected, but I need to find a way to balance it out and catch my left half up.

As an injury update... My shoulder hurts... like a bitch. Great.

[Jake Vigil]

I was just looking back on my log and realized that I've had knee and shoulder issues for 6 MONTHS! Sonofabitch! Oh well, I dont even care anymore. It's not going to go away, I dont think, so whatever.


On a training note.... I spent 6.5 hours at the pool... of which I spent a lot of time treading water, flipping into the pool (They get bitchy about that), and some swimming.

[Jake Vigil]

Today was my first Pre-day for SS. Lovely Mr. Chris taught me some of the core lifts. The focus today was more on learning technique rather than actually pounding out the heavy weight, so here it is.

Warmup
500m Row -> 2:18

Squats
10X5 w/Bar (Spread out a bit, I was having troubles getting my ass and chest out, so we kept doing them)
3 95#

OH press
3x5 w/bar
1 w/25


DL
 95 x 3
135X5

Bench
45 x 5
85 x 5
135 x 5


Then after that iI got in some good practice at some other stuff, attempted some handstands, busted out a few wallspins, couple muscle ups, blah blah blah.

[Jake Vigil]

Im calling today Day 1 of SS.


Today's workout
Warmup - 500m Row - 2:00

Workout
Squat

• 3x5 @ Body
• 5@115
• 5@126

Next time 135

OH

• 5@45
• 5@56
• 5@66
• 3x5@76

DL

• 3@135
• 5@165

Next time 175



Today's Diet
Small bowl of cereal w/ 1.5 cups milk (2%)
2 Hot dogs, some nachos
3 Handfulls of blueberries
Palmful of Cashews
Philly Cheesesteak Sammich
1/2 Gallon Milk (Whole)

Going to attempt to get a few more cups of milk in before the night is up. I'm hungry though.

[Jake Vigil]

I dunno why I didn't start this sooner... This feels awesome.

Today's Workout
Warmup - 500m Row - 1:58

Workout
Squat

• 5@45
• 5@95
• 5@125
• 5@135

I think I did too many warmup reps, not enough work sets. Next time, Screw the 95 and just go to 115. Work at 140

Bench

• 5@45
• 5@75
• 5@125 (+2)

I wasnt able to complete my second set at 125... Scale it back 5lb for weds.

Pullups

• 3x5@Body+5

This was way harder than I feel it should have been... Not sure why.




... Ahhh shit. I forgot Burgener.

[Chris Salvato]

are your work sets 3x5?

Warmup sets should scale down in weight.  We haven't been doing this in our 1-on-1 because we have just been fixing up some form issues.  Your warmups should look something like this:

45x5
95x3
125x1
------
135x3x5

Wed you should be doing OH press, not bench.

Good work on the pullups.

Do the burgener warmup now with a broomstick.  You can do this at your leisure, really.  Its low intensity and the more the better....just try to make sure your form is good.

[Jake Vigil]

Row-500m - 1:50


Squat
45# 2x5
80# x3
105# x2
145# 3x5

OH
 2x5 45#
1x2 65#
3x5 80#


Deadlift  1x5 70#
1x3 115#
1x2 145#
1x5 175#

Dips 3x5 5#



I know this log is a bit different than the last 2... but whatever. It was a copy paste. Deal with it. Logs dont have to be fancy.

[Brett Robert]

I dunno why I didn't start this sooner... This feels awesome.

At least you didn't waste years training with sub-optimal programs like I did.  It does feel great, though, doesn't it?

[Jake Vigil]

Shexeh-shmexeh good, just like your cheese-beard.

I wasted 7 years sitting on my ass. Man, if I'd had 1/10th the motivation to do ANYTHING that I do now, I'd... I dunno. And it doesn't matter. Because I'm here now, and Im happy, I feel great, and thats what matters.

Yeah, it feels good. And it feels good to know that im doing these things with decently good, if not perfect form, and not damaging myself at all. My first day in my school gym, I saw some dude doing squats with such poor form, I almost wanted to cry. The guy had about 200 pounds on the bar and was looking like he was trying to bend over backwards... with the bar on his back, then stand up.

I thought... Man... were it not for Chris... I could be that guy, and my knees would have exploded.

Win.

Went off there. Thats how you know its late and I shouldnt be online. SOrta like a DUI, I've got a PUILS... Posting under the Influence of Lack of Sleep

WIN!

[Jake Vigil]

Friday, August 21.

Today is not a work day, I'm just logging my diet to see if Ill get enough today.
Its not a particularly GOOD diet, I'm just trying to get as much in me of whatever is available.

Today's Diet
--Breakfast
4 Eggo Waffles, smothered with Butter and Syrup (Im gonna say 3 TBSP of Butter and 1/4 cup of syrup)
1/2 gallon whole milk
1 Banana
--
1 Banana w/ Lots of peanutbutter... guesstimate total of 5-6 TBSP

Bell pepper stuffed with ground beef, cheese, tomatoes
1/4 cup of rice (Cooked... I dont really like Rice)

1 can of Tuna, w/mustard and some mayo

A few pieces of ravioli, a few bites of buttered toasted garlic bread (Made from a loaf of french bread).

About 1/4 entemmenns (sp?) coffee cake.

1.5 monsters (BAD, I know)
2 cups of Tea.



I think thats it. I would have liked to eat more today... but I went over to a friends house and the food sorta... changed, into big piles of shit (Doritos... Cake... Cupcakes) which I really didn't feel like eating. I might go eat a Banana with peanut butter before I hit the hay, maybe a few gulps of milk.

[Jake Vigil]

Saturday, August 23rd.

Warmup - about 30 min of flipping and some kongs at Apex, then 250 M row in 1min

Workout -

Squat

• 45 x 5
• 95 x 5
• 135 x 2
• 150 x 3x5

Bench

• 45 x 5
• 95 x 3
• 115 x 3x5

Chin-ups  10 lb-3x5

Burgener Warmup, 2 times


I've also decided to start logging my weight according to the scale in my bathroom, so I can track weight changes. As of 8:30 pm on 8/23/09, fully clothed, I weigh 147

[Chris Salvato]

if ur in your bathroom weigh urself naked...or at least with the same clothes every time.

[Christian Greene]

or in my room