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BOOGIE BAM BAM (power clean vids pg.6!)

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paitsio
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2011/03/28 06:14:05 (permalink)
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BOOGIE BAM BAM (power clean vids pg.6!)

Hey,
 
looong-time lurker, couple of times poster.
 
Age soon 27, training for 11 years on-off, last 1.5 years "full-bore". Competitive weightlifting background, not done the lifts in couple of years now.. Nowadays training is centered around the big 3, mainly for 1rm strength, other than that training is bodybuilding oriented.
 
Stats:
 
178cm
morning weight around 103kg
 
Best lifts to date:
 
SQUAT: 190k X 1, 180k  x 2.
GCBP: 130k x 1, 110k x 2 (feet in the air).
DEADLIFT: 232.5k X 1,  200k X 5.
 
Long term goals are 275k deadlift, 225 squat and 160 CGBP.
Short term goals are 240k deadlift, 200k squat, 137.5k CGBP.
 
Any questions feel free to ask and comment... Off the gym in a few hours.
post edited by paitsio - 2011/08/26 13:43:32

Close grip bench 145kg
Olympic Squat 210kg
Deadlift 237.5kg
@
104kg raw
#1

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    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/03/28 14:35:34 (permalink)
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    Hey.. sh1tty one today, really lazy.
     
    Top sets:
     
    CGBP 110 x 2, 90 x 4 x 3.
    Seated Cable row 115 x 2 x 8, after 2nd set a few drop sets.
    David Inc. press machine 80 x 3 x 8, supersetted with David Pulldown 100 x 3 x 8.
     
    Nothing to write home about...

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #2
    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/03/29 15:40:39 (permalink)
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    Hi ya, rather good one today !
     
    DEADLIFT warmups with 60, 100 x 2, 140 x 1, 180 x 1, 210 x 3 (NEW PR).
     
    Tried pulling without my oly shoes today, which I normally use.. Quite a big difference, since I don't pull "oly style" anymore. Will continue pulling without shoes now. The triple with 210 was "easy" (if anything over 200 is... ;). Will go for a max before my diet starts.
     
    Rest of the workout pumping arms with about six sets for bi's and tri's each from 15 to 30 reps with light weights..

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #3
    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/03/31 15:26:10 (permalink)
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    Hello,
     
    shoulders and arms today...
     
    SEATED BB PRESS 50 x5,5, 70 x 2, 80 x 2, 90 x 2
    -> drop set to 70 x 10, 50 x 11.
    55 x 3 x 8.
    CABLE LATELARS supersetted with CABLE UPRIGHT ROW 3 x 8 each, so 6 sets total.
    Rear delts, lot's o' pumping of bi's and tri's.....
     
    Good one today. Legs tomorrow. Maybe front squat max of the day...........

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #4
    jw390898
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    Re:MASS QUEST (with a bit of power too...) 2011/04/01 08:22:35 (permalink)
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    So are you training for strength then or health or what given your background and time out.
     
    Got some nice starting numbers.
    #5
    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/04/01 18:06:51 (permalink)
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    Hey,
    Thanks for checking in! Basically my training is power bodybuilding, if that makes sense. Looking to improve 1rm's in squat, bench and dl and the rest of the training is aimed at building muscle. If, and thats an big if, I gain enough quality muscle, my dream would be to compete in bodybuilding in say five years.

    Hope that answers your question.

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #6
    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/04/01 18:16:45 (permalink)
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    And todays workout:

    Front squat to 140 x 1.
    Back Squat to 160 x 2.
    Leg curls, calf training...

    Hurt all over... sore throat, knees, hips, back, wrists. Could've grinded out 165 in the front squat but decided against and did a few lighter back squats... rest of the week working and resting, then back to the gym on monday.

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #7
    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/04/04 17:27:32 (permalink)
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    Hi ya,
     
    chest/back today, solid workout:
     
    CGBP up to 120 x 2, 122.5 x 2, 127.5 x 1 (barely missed 2nd....). Still the doubles were both PR's. :) Might go for 130 x 2 or 135 x 1 next week.
    DAVID PULLDOWN (plate loaded) up to 75 / side x 6, then drop set to 60/side x 5 and 40/side x 8 and couple of forced reps.
    DAVID BENCH PRESS (plate loaded) up to 45/side for 3 x 8.
     
    Pretty toasted at this point...
     
    SEATED CABLE ROW 95 X 10, 75 X 10, 60 X 10 each set supersetted w/ pec deck and pulldown.
     
    Resting tomorrow, then back in action on wednesday..

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #8
    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/04/06 14:39:38 (permalink)
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    Hey, good one again, rolling with these :)
     
    Squat day today:
     
    FRONT SQUAT warm-ups, 90,120,140,150,157.5 x 1. :)
    BACK SQUAT 120,150,165 x doubles.
    Leg curls supersetted w/ romanian deadlift both for 3 sets of 10.
    Seatad calf raise supersetted w/ bodyweight standing calf raise both for 3 sets of 20.
     
    The front squat was good and browsing thru logs, a PR. Had more in me, 1RM is close to 170 I reckon! Back squats also good, will go for 200k for 1 soon........
     
    Shoulders and arms tomorrow!

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #9
    jw390898
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    Re:MASS QUEST (with a bit of power too...) 2011/04/06 15:26:06 (permalink)
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    You following any sort of diet/eating plan?
     
    Relax btw I sell supplements not food so no plugging :-)
    #10
    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/04/07 06:39:44 (permalink)
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    Hey,
     
    at the moment I'm not really counting calories, taking in around 4200-4500 kcal a day (counted a few times, just to get the aprox. figure :)
     
    Typical (training) day without working consists of:
     
    1. Right after waking 40 g whey, fish oil 10g, multivits
    2. Porridge w/ cottage cheese, handful of nuts, apple, half a liter of protein enriched skim milk.
    3. Pre workout NO-booster (atm Jack3d or NO-xplode) w/ 10g of leucine and glutamine)
    4.Post workout 50 g whey, 30g maltodextrine, 10g leucine, 10g glutamine, 3g creatine.
    5. Home made food (yesterday beef and pork stew with mashed potatoes ->800g of meat, with fresh muhrooms,carrots,onion,chilli etc.), pint of milk.
    6. Omelette w/ cheese and ham or more food made earlier, pint of milk.
    7. Protein shake w/ teaspoon of peanut butter, milk, turkish yoghurt, cottage cheese (all in blender, yum yum :)
     
    When working I have about 2 shakes more, replacing whole foods, and at work it's usually some sort of pasta salad with mayo, tuna, chicken, tomatos etc. (work in a restaurant).
     
    Some pigging days every now and then with lots of chocolate, pizza, burgers.......
     
    After 1st of May I'm going on a ketogenic diet (aprox. 2000kcal a day) for 4-6 weeks, just to drop some blubber.
     
     

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #11
    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/04/07 14:34:12 (permalink)
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    SMITH MACHINE PRESS UP TO 95 X 2, drop set to 77.5 x 8, another to 57.5 x 9 and a few rest pause reps to finish off...
    Then 57.5 x 3x7 with 45 second rest.
    CABLE LATERALS supersetted with CABLE UPRIGHT ROWS BOTH FOR 3 X 8
    Rear delts, and about 10 sets each for bi's and tri's.
     
    That's all folks.

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #12
    jw390898
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    Re:MASS QUEST (with a bit of power too...) 2011/04/07 14:52:15 (permalink)
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    Please tell me you keep the octtage cheese seperate from the porridge?
    #13
    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/04/07 19:13:57 (permalink)
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    Haha, whys that? I mix the nuts, cottage cheese and chopped apple into the porridge. Looks like dog food but luckily tastes better LOL

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #14
    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/04/08 15:18:13 (permalink)
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    hi ya, strong one today!
     
    DEADLIFT WARM-UPS WITH 60, 100 x 2, 140,180 x 1.
    220 x 2 :) Can you say PR ! !
    Again this was "lighter" than it was supposed to be... Funny times.
    ROUND BACK DL 60 x 2 x 5.
    Back extensions, rotator stuff....
     
    Will take next week easier on the DL and maybe squat too, then it's time to max out...
     

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #15
    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/04/11 15:49:47 (permalink)
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    Today, chest and back....
     
    CGBP warm-ups, 90 x 2, 110 x 2, 120 x 2, 135 x 0, 137.5 x 0........ 120 x 2, 110 x 3, 90 x 8.
     
     what a w4nk, I totally had the 135 in me, just didn't lift it. What a cnut. 137 was a act of a stupid man.
     
    SUPINATED GRIP PULLDOWN 90 x 8 -> drop 75 x 6 -> drop 60 x 8.
    70 x 3 x 8.
    INC. DB PRESS 33.5 X 3 X 8.
    PLATE LOADED SEATED ROW 55 / side x 3 x 10.
     
    Pec deck, shrug and pullover pumping for 3 supersets.
     
    Squatting tomorrow.......

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #16
    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/04/12 06:34:01 (permalink)
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    Uploaded with ImageShack.us

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #17
    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/04/12 06:35:10 (permalink)
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     Taken yesterday 11.4. after training (as you can see from my sweaty boxers haha).

    Uploaded with ImageShack.us
    post edited by paitsio - 2011/04/12 06:48:27

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #18
    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/04/12 14:43:36 (permalink)
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    Hello,
     
    squatting today..... Strong session again !!
     
    BACK SQUAT 90 x 2, 130 x 2, 160 x 2, 170 x 2, 185 x 1, 195 x 1....... :D 5k PR !! Nice and deep, tough rep though. Couldn't have done more today.
    Then 130 x 2 x 3 for cooldown.
     
    LEG CURLS supersetted w/ ROMANIAN DL both for 3 x 8.
     
    SEATED CALF RAISE 3 X 8 supersetted w/ BW CALF RAISE 3 x 20.
     
    That's all.......

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #19
    paitsio
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    Re:MASS QUEST (with a bit of power too...) 2011/04/14 15:34:13 (permalink)
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    hey ya, shoulders and arms today...
     
    DB PRESS 33.5k x 3 x 8, drop to 22.5 x 9.
    3 x 8 w/ 22.5.
     
    Now this is weird, I was going to go 42.5 bells today, but my last warm-up double w/ 37.5 felt very very unstable, almost as I'm going to dislocate shoulder or something. Decided to take it lighter.... Maybe it's because I've been doing a lot of barbell pressing lately. Should have enough strength to use 40+ dumbells, cos I did 40 x 5 like 3 months a go..... Oh well.
     
    CABLE LATERALS supersetted with UPRIGHT ROW both for 3 x 8.
    ULTRA-CLOSE GRIP BENCH supersetted with BB CURLS both for 5 x 10.
    Some pulley french presses and machine curls to finish off...
     
    DLing tomorrow.

    Close grip bench 145kg
    Olympic Squat 210kg
    Deadlift 237.5kg
    @
    104kg raw
    #20
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