did the open grip feel amazing??
1-27-12 deadlift day
went up and lifted with grettiron
warmup- 135(conv and sumo), 225(conv and sumo)
315x1 sumo from here on
405x1
495x1
585x1
635x0
495x8
reverse hyper- 180x10x2
so that was all. deadlifting really didnāt go that well. 585 was easy, the right side of 635 was moving but the left side didnāt, wondering if my grip was off center. also, grettiron brought up something that got me thinking. i really tighten my upper back in my setup but doing so effectively shortens my arms and makes me lean over more at the start of the pull. if i really tighten my mid back/lats, i effectively lengthen my arms while keeping my shoulders back so iām gonna try to mess around with that this week and hopefully fix my setup.
body is pretty well destroyed now. time for rest and recovery. lifting up with grettiron was fun, went and dominated some food after.
1-30-12 deload squat
straight bar, no box- warmup- bar, 145, 235
325x1
415x1 added belt
235/strong bands- x3x1, x2x4 squat box and 25lb bumper, jack suit
leg press- 2 plates/side x20x2 all the roms
straight bar gm- 145x10?
band abs on decline bench- x12, x15x2
hammer curl- 30lb x20 per arm
so thatās all, did more stretching after ward. also did a couple pulls with modified setup, felt pretty good, may play around more with that on fri.
lots of shit hurts. jack suit felt good, so excited to actually use it in the near future.
but did the open grip feel amazing? ā¦now Im just being a dick
[quote]odiE321 wrote:
but did the open grip feel amazing? ā¦now Im just being a dick[/quote]
it didā¦dick. you know what? iām gonna do open grip tonight and write how amazing it feltā¦thatās what she said
2-1-12 deload bench
warmup- bar, 95, 135
185x1
225x1
275x1
275x1 open grip
fat bar floor press- bar/120lbs chains x3x5, x20
incline bench- 95lb x15x2, 135x10
weighted dips- 40lbs chains x15x2
cable tri ext- 120lb x15x2
hammer curl- 30lb x15/arm x2
suppinated face pulls- 80lb x15x2
nice pump going. pretty easy, prolly shouldnāt have gone with 275 but i just wanted to see how some little changes felt with a lil weight and see how it compared to open grip. getting a massage tomorrow, gonna be awesome.
2-3-12 deload dead
warmup- 135, 225
315x1
405x1
315/120lbs chains x2x5? not so speedy, added lever belt
leg press, all the rom- 2 plates/side x20x2
ghr- bw x15x2
thatās all, did mostly narrow sumo pulls, did a couple of conv sets with the chains. my quads felt horrible and deadlifting felt horrible. hopefully iāll recover for next weekend
2-6-12 squat
squat bar- bar, 145, 235
leg press, all the rom- 2 plates/side x20x2
ghr- bw x10x2
leg ext- 40lb x10x2
face pulls- 80lb x15, suppinated 80lb x15
reverse grip curl bar- 10lb/side x15?x2
straight bar gmās- bar x20?
thatās all. did some band assisted stretching and stretching. just enough work to get some blood moving. my right quad feels better. gonna do some bench work tomorrow and that will prolly be it for the week until the meet.
2-7-12 bench
bar, 95, 135 x couple sets
incline db- 50lb x12x2
deadlift setup work- 135 x doesnt matter
under hand bb row- 135x10
chest support t-bar- plate and 25 x10
shoulder press on leg press- x12x2
cable tri ext- 80lb x12x2
curl- 40lb x15x2
ytwl- 8lb x6 cycles
did some stretching after. feel pretty good. just have to start watching my weight now and recover. this is my last day doing anything before the meet.
right now iām thinking my openers are gonna be 700/340/585, maybe 600 on dead. iām mostly going for my squat and total will come second.
2-13-12
did some snatches up to 205
safety bar low box- 170, 260 used oly shoes
did some curls and rev grip curls with bb
put my new shirt on to see if itll work or not, it will, interested to try it out
meet sucked. it was also a giant cluster. iād like to do a meet in april but i donāt know, i really want to break the all time 198 raw squat but iām getting a little demotivated based on the past two meets. i realize i need to be a little more patient though, it is an all time record for a reason, but iād also like to go equiped and try to squat a grand. need to change things on training.
2-15-12 all the rep bench day
warmup- bar, 95, 135
185x1 wide open grip from here
225x1
225x20 ram
275x15, x20 ram
real cg- 135x15x2
fat bar floor press- 120/120lbs chains x10, 160/120lbs chains x10, 70/120lbs chains x20
tri pushdown- 120lb x15x3
rev grip curl bar- 25lb/side x15?x3?
band pull apart- mini- suppinated x30x2, regular x40
thatās all. got my swole on haha. benching felt pretty good. i like the wide open grip and my range of motion is awesome.
Donāt give up on that squat! Youāre right, itās an all-time record for a reason.
2-17-12 squat
safety bar- squat box- oly shoes- warmup- bar, 170
170/160lbs chains
260/160 x1
350/160 x1 belt
440/160 x2 ace briefs, thin 25 bumper, wrestling shoes
530/160 x2 briefs, inzer wraps
620/160 x2 jack suit, briefs, inzer wraps
710/160 x2
760/160 x1 metal wraps, thick 25 bumper
straight bar gm- 135x15x2
face pulls- 100lb x15, suppinated x15x2
rev grip curls curl bar- 10lb/side x20x2
straight bar 21ās- 1 cycle
things felt pretty good. i like my oly shoes cuz of the angle difference iām getting, it should be easier for me to hit technical depth even though my ass will be at the same height. i may narrow up my suited stance a little but iām just getting use to having gear on again. the ace briefs are basically just to fill out my suit, they donāt give much. i have vid of the 760/160. it felt heavy at top, purpose of today was just to try to get my body use to some heavy weight at top.
so since my shoulder mobility has improved, i may use the straight bar more often, i think thatāll really help out with the suited work too.
760/160 suit, briefs
2-20-12 squat day, light squat day
squat bar- squat box- warmup(oly shoes)- bar, 145, 235
325x1
415x1 belt
505x3 ace briefs
555x3 inzer wraps, wrestling shoes
595x3
505x10 reverse band, oly shoes, just belt
low chain suspended ssb- 170x3, 260x3, 310x3
leg press- all the rom- 3 plates/side x10, x12
band pull apart- mini- x40, x30, suppinated x30
rev grip curl bar- 10lb side x25x2, narrow grip x20
ended with band assisted stretching and stretching. the ace briefs really donāt give me much, they are real loose. just wanted to go for more range of motion today, keep it light, easy and get use to gear again. iām gonna use this to contrast my heavy geared week. the rev band was to get some volume raw work in, this time in gear i need to keep doing some raw work for a kind of assistance work.
side note: just the box with my oly shoes puts me just below or at parallel i believe.
2-22-12 shirted bench
warmup- bar, 95, 135
185x1
225x1
275x1
315x1 1 board, ram
365x1 2 board, ram
405x1 2 board, ram
455x1 3 board, sdp phenom
495x1 3 board
585x.9 3 board
that was it, sooo my arms(especially my biceps) are real real hurty from monday, it was weird, they didnāt start to hurt until tues late afternoon. they hurt all through warmups so i added the ram and boards. felt better but i shoulda stopped after 495. 585 was a cluster on the handoff, never got in a good position to start the lift but i did. just missed lockout on right side. nice to shirt bench again but iām gonna lay off straight bar squat for a while and shirt work on bench and try to let my arms heal up. immediately took some ibuprofen and iced my arms after lifting.
so i just learned that the real skinny fat kid in my speech class thats my height, weighs like 150 and doesnāt look like hes touched a weight in his life, is an exercise science major that wants to be a strength and conditioning coach. if you donāt look like you workout, only bench like 135 and squat 185(iām guessing but also giving him the benefit of the doubt on his numbers), why would anyone listen to you or give you a job to make athletes stronger? he has no experience under the bar and cannot relate to anything weightlifting related. and right now you are prolly thinking iām some douche that thinks everyone should listen to me and give the skinny kid a chance cuz thatās what heās ālearningā in school and maybe he knows stuff that i donāt. it would be a valid point if i wouldnāt previously had an exercise science major that is now a strength and conditioning coach tell me that he learns more from people like me then he ever did in his major.
[quote]2-SCOOPS wrote:
so i just learned that the real skinny fat kid in my speech class thats my height, weighs like 150 and doesnāt look like hes touched a weight in his life, is an exercise science major that wants to be a strength and conditioning coach. if you donāt look like you workout, only bench like 135 and squat 185(iām guessing but also giving him the benefit of the doubt on his numbers), why would anyone listen to you or give you a job to make athletes stronger? he has no experience under the bar and cannot relate to anything weightlifting related. and right now you are prolly thinking iām some douche that thinks everyone should listen to me and give the skinny kid a chance cuz thatās what heās ālearningā in school and maybe he knows stuff that i donāt. it would be a valid point if i wouldnāt previously had an exercise science major that is now a strength and conditioning coach tell me that he learns more from people like me then he ever did in his major. [/quote]
Iām a kinesiology major and absolutely despise 99% of the people in the college, as well as the classes. Itās a complete joke. I feel your pain in how excruciating it is to think those people are the ones āqualifiedā to train grandmas let alone athletesā¦
[quote]clutz15 wrote:
[quote]2-SCOOPS wrote:
so i just learned that the real skinny fat kid in my speech class thats my height, weighs like 150 and doesnāt look like hes touched a weight in his life, is an exercise science major that wants to be a strength and conditioning coach. if you donāt look like you workout, only bench like 135 and squat 185(iām guessing but also giving him the benefit of the doubt on his numbers), why would anyone listen to you or give you a job to make athletes stronger? he has no experience under the bar and cannot relate to anything weightlifting related. and right now you are prolly thinking iām some douche that thinks everyone should listen to me and give the skinny kid a chance cuz thatās what heās ālearningā in school and maybe he knows stuff that i donāt. it would be a valid point if i wouldnāt previously had an exercise science major that is now a strength and conditioning coach tell me that he learns more from people like me then he ever did in his major. [/quote]
Iām a kinesiology major and absolutely despise 99% of the people in the college, as well as the classes. Itās a complete joke. I feel your pain in how excruciating it is to think those people are the ones āqualifiedā to train grandmas let alone athletesā¦[/quote]
x2
[quote]spar4tee wrote:
[quote]clutz15 wrote:
[quote]2-SCOOPS wrote:
so i just learned that the real skinny fat kid in my speech class thats my height, weighs like 150 and doesnāt look like hes touched a weight in his life, is an exercise science major that wants to be a strength and conditioning coach. if you donāt look like you workout, only bench like 135 and squat 185(iām guessing but also giving him the benefit of the doubt on his numbers), why would anyone listen to you or give you a job to make athletes stronger? he has no experience under the bar and cannot relate to anything weightlifting related. and right now you are prolly thinking iām some douche that thinks everyone should listen to me and give the skinny kid a chance cuz thatās what heās ālearningā in school and maybe he knows stuff that i donāt. it would be a valid point if i wouldnāt previously had an exercise science major that is now a strength and conditioning coach tell me that he learns more from people like me then he ever did in his major. [/quote]
Iām a kinesiology major and absolutely despise 99% of the people in the college, as well as the classes. Itās a complete joke. I feel your pain in how excruciating it is to think those people are the ones āqualifiedā to train grandmas let alone athletesā¦[/quote]
x2[/quote]
x3 some of the people I see here ātrainingā people are pathetic to say the least
haha thanks guys, iām glad yall understand.
and thanks for the reassurance grettiron. i wonāt give up but just need to keep in mind it may not happen right this moment lol. in the mean time i need to build up my dead so you donāt out pull me haha.