[quote]browndisaster wrote:
ewww good mornings
nice job on the kroc rows, they make you invincible
also be careful with the pullups, definitely keep a bit of tension at the bottom and don’t do a dead hang[/quote]
Why do you recommend not going to a dead hang? I was wondering because I do them from a dead hang.
AM: extra workout: natural glute ham raise BWX4,4,4
PM: max effort bench day
wide grip (pinkie on rings) 3 second pause floor press
45X5
95X5
135X5
165X5
185X3
195X3
205X3 easy
215X3
220X2 didn’t go for a triple since the second rep came up hard, and my grip was widening out (not on purpose, I am just not used to gripping this wide)
close grip throat presses
80X10
80X10
80X10
80X10
80X5
dead hang pull/chin ups, upper back superset
wide grip pull bwX10 cuban 55X10 1 minute rest
pull up bwX10 cuban 55X8
wide/neutral chin up bwX10, mini+micro pull apartX10
neutral chin up bwX10, mini+micro pull apart X10
chin up bwX10, mini+micro pull apartX10
wide grip pull up bwX3, mini+micro pull apartX10
failed poundstone curl attempt
45X33, 17 after resting unknown amount of time
Blood sugar felt a tad bit low by the end of the pull ups, and killed all of the energy I had left after the chin up set. I also forgot to rest two minutes after the fifth set. Oh well, still got a lot of volume in, and a good effort. Gotta change back exercises on this day now. The max effort lift of the day was great, it felt nice, and strong. It was also all tricep. 
AM: extra workout: Natural glute ham raise bwX5, 5, 5
PM: DE squat/deadlift day aka owning some straight weight day
DE wide stance squat 200X2 for 10 sets, 45 second rest
ultra wide/full sumo DE pulls 205X2 for 8 sets, 20 second rest
conventional good morning from #12 pin (starting in the position I would pull in)
185X5
185X3
185X3
pallof presses mini+micro
30 seconds both sides 45 second rest
20 seconds both sides
unknown both sides
24 both sides
squatting pull throughs
doubled light+mini+microX11
doubled light+mini+microX9
doubled light+mini+microX4
doubled light+mini+microX4
Good session. The DE work was quick, and my hips felt great in the hole for the squatting. A tiny bit of pain at the top, but nothing extreme.
I forgot to log my training yesterday.
AM: Extra workout: natural glute ham raise bwX6,6 ,6
PM: sprints 10X500
[quote]trivium wrote:
[quote]browndisaster wrote:
ewww good mornings
nice job on the kroc rows, they make you invincible
also be careful with the pullups, definitely keep a bit of tension at the bottom and don’t do a dead hang[/quote]
Why do you recommend not going to a dead hang? I was wondering because I do them from a dead hang.[/quote]
#1 cause of bicep tears = deadlifts
#2 cause of bicep tears = pullups
Although fwiw I think that’s from people who do pullups with basically all arm and very little back. I’ve always done them as basically a row with my body, and those are super safe.
Lol. Csulli for you, and fuck your… erm… Bicep? Yes, that will do. My pull ups are done really fucking good form, and I attempt to use my back as much as possible. I could bang out ungodly amount of reps, and weight if I really want to using the bicep more, and the stretch reflex and 'dat body swing.
I also know what you mean about bicep tears. I had been a little worried lately because mah ropes (bicep tendons) haven’t been feeling so good. Now they feel healthy, and thicker than ever. 
DE bench against doubled minis 105X3 for 8 sets 45 second rest, 115X5, 115X5 45 second rest these two were done with a narrow grip
close grip 3 second pause floor press
200X3 1 minute rest
200X3
200X3
200X1 unracked it in a very messed up way, and spent a lot of energy just stabilizing it/getting it back in the right position
semi-strict bent over rows with elbows flared
215X8 1 and a half minutes rest
215X6
215X6
fat bar dead hang chin ups
bwX6 1 minute rest
bwX3
bwX4 decided to regrip after the third rep
bwX2
bent over DB rear delt raise
30’sX14 45 second rest
30’sX8
30’sX60 full/partials all life was removed from my deltoids
close grip tricep extension to throat, and standing curl super set
100X14, 8 45 second rest
100X8, 2
100X3, 1
[quote]csulli wrote:
[quote]trivium wrote:
[quote]browndisaster wrote:
ewww good mornings
nice job on the kroc rows, they make you invincible
also be careful with the pullups, definitely keep a bit of tension at the bottom and don’t do a dead hang[/quote]
Why do you recommend not going to a dead hang? I was wondering because I do them from a dead hang.[/quote]
#1 cause of bicep tears = deadlifts
#2 cause of bicep tears = pullups
Although fwiw I think that’s from people who do pullups with basically all arm and very little back. I’ve always done them as basically a row with my body, and those are super safe.[/quote]
I didn’t know they caused bicep tears often. I guess that makes sense as the super wide pullups put a lot of bad stress on my biceps, especially if my form is off a bit. The dead hang is really bad for your shoulders IMO. Just do them to work the back and nothing more
[quote]DSSG wrote:
bent over DB rear delt raise
30’sX14 45 second rest
30’sX8
30’sX60 full/partials all life was removed from my deltoids
[/quote]
this sounds goood, I’ve been slacking on rear delts and shrugs
[quote]browndisaster wrote:
[quote]DSSG wrote:
bent over DB rear delt raise
30’sX14 45 second rest
30’sX8
30’sX60 full/partials all life was removed from my deltoids
[/quote]
this sounds goood, I’ve been slacking on rear delts and shrugs[/quote]
My rear delts/middle/lower traps hate me now. They are all sore, and swollen. But at the same time it’s always good to have that area stronger if you want a big bench.
extra workout: natural glute ham raise bwX5, 5, 5
Have you pressed 80kg yet?
[quote]panzerfaust wrote:
Have you pressed 80kg yet?[/quote]
Overhead pressed 176LB yet? No, it really isn’t a lift I care that much about. They seem to oppose each other. I know when I do a lot of over head work my over head press gets higher. But I also get the tendency to extremely flare my elbows benching when my shoulders/pecs get strong, and that is an awful position for both my shoulder joint/pec health, and for my bench strength.
It also isn’t a competition lift in powerlifting, and unless I want to get into strong man in the distant future I won’t need to be extremely strong overhead.
AM: natural glute ham raise bwX6, 6, 6
pm: ME squat/deadlift day
semi sumo deadlifts
135X5
185X5
225X5
255X3
275X3
295X3
325X1
340X1
350X0 missed right off the floor, I think just too heavy in general/lack of the crazy leg drive I used to have
345X1 mid range was rough, but floor wasn’t too much of an issue
ultra wide sumo stiff legged deadlifts
230X6 1 minute res
230X6
230X6
230X6
230X5
hang leg raises to chin up bar
bwX7 1 minute rest
bwX3
bwX6
bwX4
shrug with 1 second hold
240X12 1 minute rest
240X7
240X5
240X5
I knew today was going to be a bad ME day. So I felt like getting some pulling out of my system today, and hitting my assistance/accessory work hard even though my main lift was probably going to be bad. I’ll continue my rotation as planned, except continue as though I did the front squats today.
Once again I was a bitch, and updated my log late.
Yesterday AM: extra workout: natural glute ham raise bwX7, 1 missed this rep and decided it was time to stop it right there hang leg raises bwX10
Yesterday PM: 4X1200 feet sprints
Anyway, I’ve been thinking about my training, and to be exact my deadlift/squat training. I think if I want to be a good squatter I NEED to squat some what often, and heavy along with have a bar on my back for supplemental work. I also believe if I want to be a good deadlifter I need to pick one stance I have always been good at, and always will be good at, and keep that as my number one pulling priority. (close conventional stance) I also think that I need stronger back/abs, and stronger legs to have a better deadlift. This means I will also have to have a bar on my back for a lot of things. (squats and good mornings)
What this seems to tell me is I need to squat on ME day most of the time, and beltless good mornings of all varieties are good for my strength, and I need to use them more often. So I’ll train as has been planned with some minor changes. It will mostly be telling SLDL’s to fuck off, and use good mornings in their place. That, and to keep squatting as a priority for a long, long time.
Also, major thanks to Reed. Your training advice is definitely sound, and will likely give me some big squat/deadlift personal records in a month.
DSSG
AM: extra workout: double band leg curl (mini+ micro each side)X15, 15 hanging leg raises bwX15
wide grip #1 pin floor rack press (just a half inch above where it would be for floor presses)
45X5
115X5
165X5
185X5
205X3
215X3
220X3
175X5
close grip JM Presses
125X8 1 minute rest
125X6
125X5
125X3
125X3
wide grip bent over row
185X12-ish I am not quite sure, 1 and a half minutes rest
185X7
185X7
wide neutral grip chin up
bwX13, 1 minute rest
bwX7
bwX5
bwX5
mini band pull apart
miniX25, 45 second rest
miniX25
miniX16
miniX9
DB curls
30’sX20
30’sX5
30’sX3
AM: Extra workout: hanging leg raisesX18, double band leg curls (mini+micro)X20
PM: DE squat/deadlift
DE wide stance squat 215X2 for 8 sets, 1 minute rest
DE full sumo deadlifts 220X1 for 8 sets, 20 second rest
conventional good mornings off of #12 pins
185X5 1 and a half minutes rest
185X5
185X4
pallof press
mini+microX33 each side
mini+microX30 each side
mini+microX26 each side
mini+microX26 each side
poor man’s reverse hyper
40X9
40X6
40X7
40X3
Good training session. I had to cut my extra workout short since I was running out of time getting ready for my new school.
AM: extra workout: double band leg curl (mini+micro per side)X15, 15 hanging leg raise bwX15
DE bench against doubled minis 115X3 for 8 sets, 1 minute rest. 125X5, 125X5 45 second rest narrow grip
Close grip bench
205X3 1 and a half minutes rest
205X3
205X3
bent over row with elbows out
215X8 1 and a half minutes rest
215X7
215X7
fat grip chin ups
bwX7 1 minute rest
bwX4
bwX4 regripped
bwX3
rear delt raise partials
35’sX25 30 second rest
35’sX17
35’sX10
close grip tricep extension to throat and extra wide curl super set
100X15, 6
100X8, 3
100X4, 2
extra workout: double band leg curls (1 mini+1micro per side)X20, 20 hanging leg raisesX20
Just the normal. I don’t say this very often, but I am really looking forward to squatting tomorrow.
AM: extra workout: double band leg curls mini+microX20, 30 hanging leg raises bwX22
wide stance 3 second pause squats
45X3
95X3
135X3
165X3
205X3
225X3
255X3
265X3
275X3 called it here because my form was going to shit, and 280/285 was going to be an abomination even for ME form
barbell hip thrusts
185X10 unknown amount of rest probably 3 minutes since the clock I was using decided to temporarily die on me (loose battery that is damn hard to get into place/tell if it is in place)
195X10 1 minute rest
195X4 these two were too much lower back
185X7
185X10
185X8
single arm farmer walks
130X6 trips R, 45 second rest
130X6 trips L
130X3 trips R
130X3 trips L
shrugs with 1 second hold
240X16
240X10
240X7
240X5