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About palapagus

Basic Information

About palapagus
Location:
Drexel Hill, PA
Interests:
Basketball, Powerlifting, Kettlebells, Strongman
Occupation:
Accountant

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682
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0.17
Visitor Messages
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1
Most Recent Message
04-18-2012 01:21 AM
General Information
Last Activity
04-10-2012 08:50 AM
Join Date
11-12-2008
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View palapagus's Blog

Recent Entries

Wednesday: Max Effort Lower Body

by palapagus on 03-01-2012 at 03:05 PM
Squat: Barbell
  • 375lbs x1
  • 415lbs failed
Assistance:
  • Standing abs
Comments: I came up a little short of what I was hoping. I took some videos of two of my warm up sets and the failed attempt and it really shows the weakness in my back and hams when the weight gets heavy. My arch is tight on the way down and then disappears half way up as my hips shoot up. I need to work on keeping a tight arch in the lower back and upper back especially.
Categories
Training Log

Wednesday: Max Effort Lower Body

by palapagus on 02-22-2012 at 07:21 PM
Squat: (80lbs cambered bar)
  • Warm up
  • 385lbs x1
Assistance:
  • Goodmornings
  • Calves
  • Standing Abs
Categories
Training Log

Monday: Dynamic Effort Upper Body

by palapagus on 02-20-2012 at 08:09 PM
Bench: (blue bands)
  • 95x3x3
  • 115x3x3
  • 135x3x3
  • 145x3
Pullups:
  • +20lbs x6
  • +40lbs x5
  • +20lbs x5x3
  • x10
Assistance:
  • Triceps
  • Standing abs
Categories
Training Log

Max Effort Upper Body

by palapagus on 02-17-2012 at 08:35 PM
Bench:
  • 195lbs x3
  • 185lbs x3x10
Pullups: No added weight
  • 5 sets of 10
Dips: 1 set of 20

Abs:
  • GHR situps
  • bumbell sidebends
Categories
Training Log

Wednesday: Max Effort Lower Body

by palapagus on 02-15-2012 at 07:17 PM
Squat: To a box below par. touch & go
  • Warm up sets
  • 335x5
  • 285x10
  • 255x15
  • 235x20 (PR)
Assistance: Just did a set of 20 swings and stretched a little.

Comments: PRs everywhere this week. I've done more than 335x5 in the past but not since I did smolov. I'm going to lay off the straight bar squats for a while and work on some spider bar stuff and goodmornings.
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