How Racingsnails got his groove back...

racingsnails · 07-02-2006, 09:51 AM

Greetings All. I am currently doing a extremely brief routine trying to get back into the groove.
6/30
A1. Push Press: 115lbs. x 6 x 6 x 6
A2. Pull ups: Bw x 2 x 2 x 2
B. Squats 225lbs x 3 x 3 x 3
C. One Armed Kettlebell Swings 26lbs x 10 x 10
Notes: I'm weak from a brief layoff. Horribly so on pull ups! I've made the classic mistake of relying on pulldowns to get in the "hypertrophy" rep range of 8-12. Never again. These are in my routine to stay.
This was my first time attempting to squat in the powerlifting form. It felt kind of awkward, like the bar was going to roll down my back.
7/01
GPP, First time for Gpp as well. Loaded up the wheelbarrow with 75lbs. and cruised for 5 minutes. Will be following the sled pulling template off this site for the Gpp.

**DougoeFre5h** · 07-02-2006, 11:10 AM

Why change the squat form. I rest the bar high and dry, narrow stance too and it hasnt held me back a bit (aside from the excellent quad develpment)

cheers on the training log keep her updated

Joe · 07-02-2006, 02:59 PM

There was a recent study done at baylor that showed squatting wide not only uses more glutes n hams it hits quads just as hard.... Squat wide friend.... Also, keep the bar low , you will benefit from that as well.

edit make that ball state u not baylor

racingsnails · 07-03-2006, 05:07 PM

AM. Fasted Cardio on the treadmill 30 minutes at moderate pace

PM.
A. Barbell Rows 185lbs x 5 x 5
B. Dips Bw x 12 x 12 x 12
C. Deadlifts 315lbs. x 3 x 3
D. Fat Bar Curls 50lbs. x 12, 60lbs. x 7

Notes: Good workout. Hadn't done deads in a while, so I took it a little light. I was proud I didn't have to use straps. Threw in the curls for the ladies.

racingsnails · 07-04-2006, 08:09 AM

GPP: Wheelbarrow walk 90lbs x 5 minutes, followed by 20 minutes moderate walking on the treadmill.
Happy 4th everyone.

racingsnails · 07-06-2006, 01:35 PM

A1. Push Presses 120lbs x 6 x 6 x6
A2. Pull ups Bw x 3 x 3 x 3
B. Squats 225lbs x 5 x 5 x 5
C1. Hise Shrugs (Calf Machine) Not Sure x 20, A little heavier x 12
C2. Standing Calf Raises Not Sure x 20, A little heavier x 17

Notes: Good workout. Making haste slowly on the squats while perfecting my form.

racingsnails · 07-08-2006, 06:06 PM

A. Barbell Rows 185lbs. x 7 x 7
B. Dips bw x 13 x13 x 11
C. Deadlifts 315lbs. x 3, 325lbs. x 3
D. Fat Bar Curls 60lbs. x 10 x 8

racingsnails · 07-11-2006, 11:01 AM

A1. Squats 215lbs x 5, 235lbs. x 5 x 5 x 5
A2. Pullovers 25lbs. x 15 x 15 x 15
A3. Ab wheel rollouts x 5 x 5 x 5

racingsnails · 07-13-2006, 07:36 PM

A. BB rows 185lbs x 8, 195lbs x 6 x 5
B. Dips BW x 15 x 15
C. Deadlifts 315lbs. x 3, 335lbs. x 3
D. One Armed Kettlebell Swings 26lbs x 10, 35lbs x 10

Notes: I'm enjoying the abbreviated routine, yet itching to get into the gym more. It's ironic I have to have the discipline not to train more.

racingsnails · 07-16-2006, 03:59 PM

A1. Push Press 125lbs x 6 x 6 x 6
A2. Pull ups bw x 3 x 3 x 3 x 2
B. Squats 225lbs. x 5, 245lbs. x 5, 225lbs +chains x 4 x 4
C. Reverse Hyper No added wgt x 10 x 10

Awesome workout! Getting used to the Powerlifting style squats. Everything felt super light today.

07-02-2006, 09:51 AM	#1
racingsnails Junior Member Join Date: Jul 2006 Location: Columbia, SC Posts: 15	How Racingsnails got his groove back... Greetings All. I am currently doing a extremely brief routine trying to get back into the groove. 6/30 A1. Push Press: 115lbs. x 6 x 6 x 6 A2. Pull ups: Bw x 2 x 2 x 2 B. Squats 225lbs x 3 x 3 x 3 C. One Armed Kettlebell Swings 26lbs x 10 x 10 Notes: I'm weak from a brief layoff. Horribly so on pull ups! I've made the classic mistake of relying on pulldowns to get in the "hypertrophy" rep range of 8-12. Never again. These are in my routine to stay. This was my first time attempting to squat in the powerlifting form. It felt kind of awkward, like the bar was going to roll down my back. 7/01 GPP, First time for Gpp as well. Loaded up the wheelbarrow with 75lbs. and cruised for 5 minutes. Will be following the sled pulling template off this site for the Gpp.

07-02-2006, 02:59 PM	#3
Joe Banned Join Date: Mar 2005 Location: Philadelphia, PA Posts: 8,759	There was a recent study done at baylor that showed squatting wide not only uses more glutes n hams it hits quads just as hard.... Squat wide friend.... Also, keep the bar low , you will benefit from that as well. edit make that ball state u not baylor Last edited by Joe; 07-02-2006 at 03:49 PM.

07-03-2006, 05:07 PM	#4
racingsnails Junior Member Join Date: Jul 2006 Location: Columbia, SC Posts: 15	7/3 AM. Fasted Cardio on the treadmill 30 minutes at moderate pace PM. A. Barbell Rows 185lbs x 5 x 5 B. Dips Bw x 12 x 12 x 12 C. Deadlifts 315lbs. x 3 x 3 D. Fat Bar Curls 50lbs. x 12, 60lbs. x 7 Notes: Good workout. Hadn't done deads in a while, so I took it a little light. I was proud I didn't have to use straps. Threw in the curls for the ladies.

07-04-2006, 08:09 AM	#5
racingsnails Junior Member Join Date: Jul 2006 Location: Columbia, SC Posts: 15	7/4 GPP: Wheelbarrow walk 90lbs x 5 minutes, followed by 20 minutes moderate walking on the treadmill. Happy 4th everyone.

07-06-2006, 01:35 PM	#6
racingsnails Junior Member Join Date: Jul 2006 Location: Columbia, SC Posts: 15	7/6 A1. Push Presses 120lbs x 6 x 6 x6 A2. Pull ups Bw x 3 x 3 x 3 B. Squats 225lbs x 5 x 5 x 5 C1. Hise Shrugs (Calf Machine) Not Sure x 20, A little heavier x 12 C2. Standing Calf Raises Not Sure x 20, A little heavier x 17 Notes: Good workout. Making haste slowly on the squats while perfecting my form.

07-02-2006, 11:10 AM	#2
DougoeFre5h Strength Verified / Moderator Join Date: Oct 2004 Location: NY Posts: 1,773	Why change the squat form. I rest the bar high and dry, narrow stance too and it hasnt held me back a bit (aside from the excellent quad develpment) cheers on the training log keep her updated

07-08-2006, 06:06 PM	#7
racingsnails Junior Member Join Date: Jul 2006 Location: Columbia, SC Posts: 15	7/08 A. Barbell Rows 185lbs. x 7 x 7 B. Dips bw x 13 x13 x 11 C. Deadlifts 315lbs. x 3, 325lbs. x 3 D. Fat Bar Curls 60lbs. x 10 x 8

07-11-2006, 11:01 AM	#8
racingsnails Junior Member Join Date: Jul 2006 Location: Columbia, SC Posts: 15	7/11 A1. Squats 215lbs x 5, 235lbs. x 5 x 5 x 5 A2. Pullovers 25lbs. x 15 x 15 x 15 A3. Ab wheel rollouts x 5 x 5 x 5

07-13-2006, 07:36 PM	#9
racingsnails Junior Member Join Date: Jul 2006 Location: Columbia, SC Posts: 15	7/13 A. BB rows 185lbs x 8, 195lbs x 6 x 5 B. Dips BW x 15 x 15 C. Deadlifts 315lbs. x 3, 335lbs. x 3 D. One Armed Kettlebell Swings 26lbs x 10, 35lbs x 10 Notes: I'm enjoying the abbreviated routine, yet itching to get into the gym more. It's ironic I have to have the discipline not to train more.

07-16-2006, 03:59 PM	#10
racingsnails Junior Member Join Date: Jul 2006 Location: Columbia, SC Posts: 15	7/16 A1. Push Press 125lbs x 6 x 6 x 6 A2. Pull ups bw x 3 x 3 x 3 x 2 B. Squats 225lbs. x 5, 245lbs. x 5, 225lbs +chains x 4 x 4 C. Reverse Hyper No added wgt x 10 x 10 Awesome workout! Getting used to the Powerlifting style squats. Everything felt super light today.

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