[quote]mathineer wrote:
Nice job on the OHPs and sumos![/quote]
Thanks Mathineer. Still pushing them up. 5 more lbs on the sumos and 10 on the OHP’s. Next time I do sumos I’ll likely have 500 if I don’t beat myself up to badly in the interim. To get that last ten lbs on OHPs I think I’ll need to push the reps higher closer to the max weight.
I think that once I go to maintenance on squats and DL I be able to push bench and OHP harder and get some quicker increases.
[quote]jjackkrash wrote:
DCA, thanks for all your help and sage advice this year.
Merry Christmas!
Jack[/quote]
What are you talking about? I don’t know anything about herbs or spices…
[quote]DaCharmingAlbino wrote:
[quote]jjackkrash wrote:
DCA, thanks for all your help and sage advice this year.
Merry Christmas!
Jack[/quote]
What are you talking about? I don’t know anything about herbs or spices…[/quote]
Come on now, Tony. You live in CA. Of course you know about herbs…
[quote]LittleStrick wrote:
[quote]DaCharmingAlbino wrote:
[quote]jjackkrash wrote:
DCA, thanks for all your help and sage advice this year.
Merry Christmas!
Jack[/quote]
What are you talking about? I don’t know anything about herbs or spices…[/quote]
Come on now, Tony. You live in CA. Of course you know about herbs…[/quote]
Even though I grew up in Humboldt County, I never bought any of the stuff for myself and never got into the esoterica of what makes quality leaf. I used to walk around in the woods up there as a teen and one DID have to be careful of blundering onto someone’s growing area though. Friend of mine had to dodge some bullets one time, but he was on a raiding mission…or so he told me.
Pondering targets for next year:
BP 315
SQ 450
FS 350
DL 575
OHP 225
BW 210-215
Or else take training in a whole new direction. I’ve been itching to do some strongman stuff or else become a kettlebell whore.
Been up to Rockefeller Forest several times, to see the Redwoods, not the herbs. Been using a couple of kettlebells to simulated the weight over bar. Keep beating the heck out of my forearms. Think your BP,Squat, and OHP goals are too low if you stick to training them.
[quote]hel320 wrote:
Been up to Rockefeller Forest several times, to see the Redwoods, not the herbs. Been using a couple of kettlebells to simulated the weight over bar. Keep beating the heck out of my forearms. Think your BP,Squat, and OHP goals are too low if you stick to training them.[/quote]
You are right, but they feel reachable. I’ve had my current goals for too many years and I want to be sure I can hit the new ones inside 12 months. If I pass 'em up sooner, so much the better.
Just tried some OHP’s @170 cold(no warm up, 20 min between sets) for a 3x3 the results were encouraging.
If I can get it up to 180 cold 200 should be doable. Probably pooched inclines for tomorrow though (grin).
Great goals. And I think you are right to set them a little low, hit and surpass them, rather than deal with potential frustration.
Looking good!
And I was, of course, just kidding about the herb…
[quote]LittleStrick wrote:
Great goals. And I think you are right to set them a little low, hit and surpass them, rather than deal with potential frustration.
Looking good!
And I was, of course, just kidding about the herb…[/quote]
Oh I’ve had my share of toke in the past, just never knew the exact details about it…and I found I didn’t like it too much. Made my little brain run too fast down unfamiliar paths. In the dark. Holding a pointy stick.
Looks like the Sumos are really coming along. Do you think you will stick with them when you pull at meets, or will you go back to pulling conventional?
[quote]jjackkrash wrote:
Looks like the Sumos are really coming along. Do you think you will stick with them when you pull at meets, or will you go back to pulling conventional? [/quote]
I use the sumo as a training and indicator lift. I can usually pull around 50 lbs more conventional style.
2009-12-28
Free Squat
135x5
225x3
275x3
315x3
355x2
385x1
405xmiss (Not fail, was a form problem)
345x5 (PR +2 reps)
Incline Bench Press
115x5
155x3
185x3
220x2
205x3
Shoulders still tired from last two days. Stopped there.
Hepburn CHeat rows
225x5
245x3
265x3
285 3x3 sets (+5 lbs +2 sets)
Good Mornings to parallel
225x8
295 5x2 sets (PR +10lbs)
HS Close Grip incline Press (rt arm only)
25x10
45x10
65x10
75x8
95x8
Machine Pullovers (RT arm only)
110 10x2 sets
I HAD that 405. I was coming out of the hole and my hips got ahead of my shoulders and over it went. I took it down slow, held it and came out of the hole no problem. A wider stance and really getting my head up will fix it. I’ll grow from the 385 and the 345x5 so no worries.
Had nothing for upper body push. The 3x3 last night torched my shoulders for the day.
Happy with GMs. Felt strong on the 295.
Apologies to MSikora: I forgot to bring my camera tonight for the Hepburn rows.
That is some amazing lifting there.
I gotta ask, you do so much volume, are you taking a more structured deload yet? my gpp sucks so bad I can’t even imagine that much work…
DCA - Nice job with a couple of PR’s to finish off 2009!
[quote]mjnewland wrote:
I gotta ask, you do so much volume, are you taking a more structured deload yet? my gpp sucks so bad I can’t even imagine that much work…[/quote]
I am taking structured deloads, yes. 2-3 deloading sessions after about 12 work sessions. I’m actually keeping per session volume low, intensity high and frequency high. I’m putting extra volume on the legs however because I want them to grow and get stronger (seems to be working - I can’t cross my legs anymore). I’ll stop that soon and throw it on to the benching muscles and work up to a strong single or triple on lower body.
edit:
AND I think I’m getting away with this without being ground down because I’m not benching. The poundages of OHP variations are much lower than those of bench so they don’t have as severe a systemic cost. If I were to throw benching back in I’m pretty sure I’d have to go back to a split routine to make any progress.
[quote]JoeGood wrote:
That is some amazing lifting there.[/quote]
Not really. These are numbers any healthy male with a piehole can reach.
But thanks 
[quote]OldGoat wrote:
DCA - Nice job with a couple of PR’s to finish off 2009! [/quote]
I like PR’s But I missed the biggie last night and it’ll have to happen in 2010, unfortunately.
[quote]DaCharmingAlbino wrote:
[quote]JoeGood wrote:
That is some amazing lifting there.[/quote]
Not really. These are numbers any healthy male with a piehole can reach.
But thanks :)[/quote]
“Can” and “do” are two very different things…as you well know. Quit being modest!
No, you’re not happy yet (if you ever will be), but where you are is no less impressive because of that.