The Crumpler

Yippee Kye Yay

2007-12-31T10:01:00.000-08:00

Saturday Dec 29th

Full Squat: 185x15, 3, 2
SLDL: 185x9, 3
Leg Press: 400x10

Notes: After not having squatted consistently for some time, my reps were way down. Finally got 15 reps at once, rather than struggling to hit 10 reps. Once 30 reps are hit in one set, move weight up to 205 for both squats and sldl's.

Saturday's workout

2006-05-30T14:17:00.000-07:00

Full Squat: 205x17
Leg Press: 420x31
Leg Curl: 80x15

that's it. I could have waited 20 minutes to recover and continue with the upper body portion, but I opted to go home and lie on the ground for 20 min instead. I need to stick it out and condition myself to work longer.

Calf raises are about to become an obsession.

2006-05-30T14:12:00.000-07:00

Program:

Full Squat 205 x as many reps as possible
Leg Press 20 - 35 reps
Leg Curl 20 - 35 reps

Rest

Dips
Shoulder Press
Lateral Raises
Row, Curl, or Chin

Rest

Calf Raises 5 sets x 15 - 100 reps

Wow, it's been a while.

2006-05-23T10:37:00.000-07:00

Yesterday's workout:

Full Squat: 205x15
Leg Press: 420x21
Leg Curl: 80x20
N Press: 80x20
Lateral Raise: 35x5

next workout is Thursday....

I am aiming for 15 reps this week in the full squat, with impeccable form. I have been placing the bar a little higher on my back than usual, in an effort to stop it from sliding down after each rep. It's actually working really well. Leg presses are brutal, and taken as deep as possible. I started at 400x13, then hit 400x21 in the following workout, and then 400x29 in the previous workout to yesterday.

I'd also like to add calf raises and some kind of chin or bicep curl... as it stands right now, I am gassed after my lower body session... still trying to build up the stamina.

So Thursday will hopefully look like this:
Full Squat: 205x15
Leg Press: 420x30
Leg Curl: 90x15
Calf Raise: high reps
Nautilus Press: 90x15
N Lateral Raise: 35x10
Chins: BW for max reps

Monday April 10 2006

2006-04-11T16:34:00.000-07:00

I'm still working on a full squat of 205lbs for maximum reps... if I hit 100 reps, I'll add weight. Otherwise, 205 will be it for me. I hit 205x10. It felt great, mostly because these rock bottom squats are done with a substantial pause at the bottom. I actually sit at rock bottom for a moment to make sure the reps count... otherwise, i start squatting like a piston and some reps are not created equal.

The other difference is that I am warming up with back extensions (hyperextensions?). This has really helped. It's a great way to warm up. I've tried to read as much as I can find regarding the lowerback; mostly safety and building strength. What I initially thought was that rounding of the back was to be avoided at all costs during lifting... I am coming to understand this is not a complete statement. To properly hit the lower back with a full range of motion, there must be spinal flexion and extension. Deadlifts and squats build lower back strength, however, due to the lower back being kept locked, you can remain extremely weak in the rest of the ranges of motion. I've read that John Christy trains people on the SLDL and finds it acceptable to venture out of the strict arch or neutral back recommendations... Even more recently, I read this from Bill Starr:

"I've never bought into the notion that doing good mornings with a rounded back is damaging to the disks. The spine is designed to bend forward. It wasn't all that long ago that our ancestors moved around with very rounded backs. If moving heavy weights with a rounded back injured the spine, then every powerlifter and other strength athlete who does deadlifts would be in traction, because every single one of them rounds their backs on max attempts. Some every do rounded back deads as part of their training to prepare them for heavy lifts. In addition, every person who has a job or hobby where he leans over and lifts heavy objects all day would have abuse risks as well.

Remember, an athlete starts out with light weight in the good morning and proceeds slowly, allowing time for the lumbars to get strong enough to handle the stress. The only risk in doing rounded back g/ms is trying to do too much too soon. But this is true for flat back g/ms also.

Another important factor in this regard is technique. When either style of g/ms is done with sloppy form, the risk factor soars. When done perfectly, the risk is negligible.

At the universities where I strength coach, I started over a thousand athletes, male and female, on good mornings. I always have them try the rounded back version first. If there is no problem, I have them stay with it. Should they experience undue discomfort, I switch them to flat backs or seated. I've had some cases where the flat back g/ms hurt them while the rounded style didn't. In the fifteen years, I only had one athlete hurt himself while doing g/ms: a football player who tried to used the same amount of weight on his first day back that he had previously used at the end of the off-season program eight months before. For the record, he did them with a flat back.

I reiterate that using correct form is the most critical factor in regards to safety. If any version is done in a jerky motion, there is a risk to the lower back. And while it's true that the lumbars do relax at the bottom of the movements, it's not a total relaxation, but rather only a partial one. If the lumbars completely relaxed, the bar would crash to the floor. The stretch reflex prevents the muscles from fully relaxing when being stretched and keeps the disks from being harmed when heavy weights are moved with a rounded back."

Furthermore, true lower back machines restrain the hips. As far as I know, most machines that are labeled lower back machine are misleading, because the hips end up getting most of the work. Thus, back extensions for me... also if you've ever read John McCallum or Dr. Ken Leistner's recommendations on performing SLDL's off a block, you'll notice there is no mention of keeping a neutral back or an arched back... same goes for Arthur Jones. My current thinking is that SLDL's, performed off a block so that the bar can hit your shoelaces should actually be done with spinal flexion and extension. Obviously, you need to start with a light weight to ensure the strength is there before trying heavier loads.

been a while Thursday Mar 30

2006-03-30T08:00:00.000-08:00

Goal: Full squat 205 lbs x 70 reps.

I've decided I won't be progressing in weight anymore. 200 pounds is sufficient for my goals. Keep in mind, these are deep, rock bottom squats. Most people need more weight by virtue of their pitiful squat form, i.e. quarter and half (parallel) squats. I will be taking 200 pounds into extremely high rep ranges... the circulation produced is incredible. So far, I've hit 205x18 without much trouble. I'm hoping to get into the 20s this evening.... Looking for 205x20-23. SLDL's off a block are done for the same amount of weight. Eventually, I'd like to string together an extremely high rep set of both, back to back... like, 205 lbs full squat for 70 reps, immediately followed by 205 lbs SLDL off a block for 50 reps. phew!

Sat & Sun March 11,12

2006-03-13T16:18:00.000-08:00

3/11

Full Squat: 205x10, etc.

3/12

Full Squat: 205x18

Dips were just BW, for around 10, and they felt better with a narrow grip than weighted do....

I need to hit 20-25 reps with 205 this week... if not today, then tomorrow. Relative to 185x33, a jump of 20 lbs to 205 equates to an 11 percent increase; if my reps go down a similar amount, that would equate to losing about 4 reps... hmm. 205x29 seems generous. I'm gonna shoot for 25 reps.

March 6 & 7

2006-03-08T08:34:00.000-08:00

On March 6th, I had a pretty weak workout... it was 4 days since my last squat workout... I had the energy, just not the mental attitude. I hit 26 reps with 185 pounds in the full squat and then quit, knowing full well that I could have kept pushing. I returned 30 minutes later to hit 22 reps, again quitting.

March 7th
Full Squat: 185x33
Leg Curl: 125x7
Dips: Bw+25 x 9, BW x 11
Curls: 100x15 (cable)

My legs were throbbing after 33 reps... I will continue with this weight until I hit 50 - 60 reps.

March 2

2006-03-03T08:20:00.000-08:00

Full squat: 185x30, 10

That took a lot out of me.... but it felt gooood. Finally hit 30 reps, now onto 50

2/28/06

2006-02-28T15:15:00.000-08:00

Worked out Sat, Sun, & Mon... this is odd. I performed better on Mondays workout...

Mon 2/27
Full Squat: 185x26
Leg Curl: 110x12

Dips: Bw+25 x10
Cable Curls: 115x12

Saturday I think I hit 23 reps in the full squat and Sunday I hit only 16, even though my legs seemed to get a better workout Sunday. Monday's workout was a complete surprise. I'm going to take today and tomorrow off...

Still shooting for 50 reps with 185 pounds in the full olympic squat. Oh yeah, I did SLDLs off a block with 185 for 7 reps.

Wed Feb 22 2006

2006-02-23T08:26:00.000-08:00

Back to back full body workouts Tues, Wed (one on Sun too)

Wed
Full Squat: 185x25/6
Leg Curl: 110x10

Dips: 25x7
Curls: 50x15

Tues
Full Squat: 185x11/20
Leg Curl: 95x15

Dips: BWx15

Full squats are going up due entirely to psychological motive. Need to hit 30 reps next time in 1 set. Sat Feb 25?

Wed Feb 15 2006

2006-02-16T09:39:00.000-08:00

Full Squat: 185x24
Hamstring Curl: 75x17

Dips: 9,9,8
Curls: 35x10,10,11
Abs: 25

400m sprints really help gage intensity

Feb 9 2005 (Thursday)

2006-02-10T08:32:00.000-08:00

Full Squat: 185x22, 10
SLDL off block: 145x10
Ham Curl: 65x15
Curls: 35x12, 40x11
Dips: 10

Routine update

2006-02-06T13:31:00.000-08:00

Routine =

Full Squat
SLDL off block
Hamstring curl

Dips
Curls

Abs

Emphasis on full range of motion and form. Full squat goal is 185x100.

Sun. Feb 5 workout =

1. 185x13, 8
2. 135x15, 1
3. 65x6, 5
4. 8, 5, 3
5. 35x11, 10, 6
6. ----

Workout #6 and #7

2006-01-22T15:03:00.000-08:00

Full Squat: 185x8... 70

Trying to figure out how I am going to get 50 consecutive reps outta one set... so I did multiple sets until I hit 70. Took A WHILE... but 185 is starting to feel lighter. Last time I did one all set of 185, I did 28 full reps and ended up losing my breakfast in the parking lot.

Goal for Wed Jan 18

2006-01-18T13:44:00.000-08:00

SOHP: 95x10
DB Bench: 50x10
DB Curl: 25x15

Full Squat: 185x20, 10
SLDL off block: 135x15

Actual:

SOHP: 95x10, 8, 6
DB Bench: 50x8, 6, 5
DB Curl; 25x14, 12, 10

Full Squat: 185x18, 12
SLDL off block: 135x9, 1

I'm going to take it easy until Sunday... my lower back is quickly fatiguing from this week's workouts... the 18 full squats I did were sloppy relative to the sets earlier in the week... must remember to keep form, take each rep separately.

Workout #5

2006-01-17T09:15:00.000-08:00

Monday Jan 16th

SOHP: 95x8, 7, 5, 4
DB Curls: 25x13, 12, 10
DB Bench: 45x13, 11, 12

Full Squat: 185x13, 10, 7
SLDL off block: 135x8

Next squat workout: at least 15 reps in one set.... DB Bench too light still, move up to 50s... SLDL, there is a huge difference in consciously stretching the hamstrings

Workout #4

2006-01-16T10:40:00.000-08:00

Performed Sunday, Jan. 15

SOHP: 95x8, 6, 5, 3
DB Curls: 20x10, 25x10, 20x13, 20x13
DB Bench: started with 25s... end with 45x6

Full Squat: 185x10, 7, 6, 7
SLDL (off block): 135x12

The goal is to get one all out set of 50 - 100 reps in Full Squat with 185 pounds. I've been slacking here.

20 lb DB curls are too light... 25's will be the new minimum. 45 lb DB bench presses are the minimum as well. Standing presses are done with some leg drive...

Workout 2 & 3

2006-01-13T09:51:00.000-08:00

Workout #2

Full Squat 185x16
SLDL 135x15
Press 75x13, 10, 8, 6

Workout #3

Full Squat 185x12
SLDL 135x12
Press 85x9, 8, 6, 3

Time to start pushing squats in the 20-25 rep range...

Workout 1

2006-01-04T15:57:00.000-08:00

Goal

Full Squat: 185x15
SLDL: 135x15
Dips: BW+25 x5

Actual

Full Squat: 185x12
SLDL: -----
Dips: 10, 7, 5, 8, 6

Goals

2006-01-04T15:44:00.000-08:00

Full Squat: 185x50
SLDL: 185x15
Dips: BW+25 x20
SOHP: 115x15

Full squats are taken as deep as anatomically possible; narrow stance, high bar. Stiff-legged deadlifts are done off a block for full extension and to work the erector spinae into the ground.

BW: 161 lbs
HT: 5'8"
AGE: 24