BB DL: 4103 4503
Hex-Bar DL: 4951 5201 NEW PR!!
Hanging Power Cleans: 1851 1951 205*1
Back from Dallas this past Fri-Sun. Been having a hankering to do some hex-bar so I went for a PR here. The 2.5s barely fit on the ends of the bar with the 10s. May just throw 25s on next time I do it and go for 545. Still feel weird on the power cleans though I did better loading up the posterior chain this time. Need to probably step back to like 165-175-185 next week and just bang out reps.
Tried some pullups touching my sternum to the bar, didn’t feel much different honestly. I’m still putting weight back on push pressing. Tried rack lockouts (set up in a rack with the safety bars set a few inches off your chest, set a bar across them and bench it) not to be confused with rack pulls. Thought they were easier than this, but apparently not. Maybe I was tired.
WORST fail on a rep in my life on the power snatches. As I rotated under the bar it slipped out of my right hand on the barbell dropped on my skull. No clue how I didn’t get a concussion or split my head open. Neck hurts, and I got a lump on my head though. Not good times. The unilateral deadlifts went well however, getting the hang on these.
good session, I keep meaning to do more loaded carries. Held a db in the goblet position, on it’s side, so a hand under each side, and then walked with it. VERY taxing.
Not too bad…fighting off something so I was a bit lethargic but didn’t embarrass myself. Going to keep building push press back up, 230 on the docket for next week
[center]May 08, 2012 Lower[/center]
BB DL: 4103 4503 4751
Hanging Power Cleans: 1851 1951 1653 165*3
Ab Wheel: 12, 10
My lower back is tired. Not sore. Tired. I think I assumed that by cutting it back from 3 to one rep at 475 I’d feel better…but really it’s just tired. Let’s assume my 1RM is still 515, I’m pulling at 92% of my 1RM then when I do 475. I should probably be going 410 430 440 or something like that, and maybe once a month or every couple weeks going for a higher pull. On the hanging power cleans I keep going wide with my stance on the catch, like super wide sumo-deadlift wide. I need to drop the weight back and start at 165 or something next time and just bang out quality reps til I’ve got the pattern down.
BB Incline: 2503 2403
DB Incline: 1004 1053
Pullups: 12, 4 - blisters on left hand
1.5 Pullups: 3. Yup. Blisters.
Standing Press: 1355 1455 1553
90 degree BB Rows: 1357 135*7
Tinkering. Wanted to work in DB incline, but didn’t want to eliminate BB inclines either, so I went 2/2. Also, from now on I think I’m going to put push pressing here. It just makes more sense. On the other days I’m doing heavy pullups and heavy benching before them. I think I’m going to lead off with push pressing, follow with incline bench, and then just hammer my back with rows.
Great session! I’m going to rotate in Box squats for a week every couple months just to make sure I’m using enough hamstring at the bottom of my regular squat. Over time I drift away from it. Snatches went well, working on the very top of the movement at this point, I feel like my arms aren’t 100% straight sometimes, so I dropped to 115 and banged out 6 quality reps; I’m trying to pattern. Also progressing on 1 leg deadlifts. A word about one legged deadlifts, for anyone that hasn’t tried them. Start light, and gradually work up, as I am here. I have never had soreness in my hamstrings and ass quite like I did after doing these. Definitely recommend them.
Good session; had never done mountain climbers before, wanted to throw them in. Felt weird doing them, but was definitely winded after. Goblet walk went well…was about to vomit at the end. Good times!
[i]Wanted to try doing high set of bench first again, and then tail off the later sets. I’m not certain but I feel like I do more weight this way. Pullups are going well; as I’m gradually losing weight (down to 199.5) my pullup is compensating. Standing press went well, kind of torqued my spine on the last rep of the 165, I need to be careful with that shit. I don’t want a messed up spine.
Tried Kroc Rows, I need to figure out how to NOT torque the shit out of my lower back when doing them though. I rest a leg and a hand on a bench just like I do for regular rows, but that extra English at the end of the row really torques the hell out of my lower back. [/i]
Deadlifts: 4103 4401 4501
Hanging Power Cleans: 1553 1653 1753 1753 1355
Hanging Leg Raises (Feet to Hands): 5, 5
P.U.P.P.: 2:00, 1:00, 1:15
[i]As noted in previous weeks my lower back has been tired so I wanted to back off the volume/weight here on deadlifting. Actually meant to go 410 430 450, but I counted the weight wrong on 2nd set. Anyway, wanted to let my lower back recover some here. Going to get a massage at some point soon as well, need one. As I get older I’m trying to make sure I take care of my joints/body more. I love lifting/jumping/running and want to be able to do it til the day I die. I intend to be the hottest old dirty bastard alive some day.
Worked on clean form again; have my own chalk now so that helps. Form is improving, still need to get into the mindset where I’m putting it all together every rep. Even having perfect form 90% of the time is too few. If I was that sloppy on deadlifts my spine would be in pieces by now. Traps are sore as hell the day after, I will say. Did some hanging leg raises here, bringing feet up to where my hands were hanging. It was interesting, not something I’d do every day though. Push up position plank presses were insane. I thought my abs were going to explode after. [/i]
I see ya! Accipiter, I didn’t think you were at Tn anymore. In fact, Push recently told me I had the cutest booty in the land or something like that, and I that to tell him “I think we all know that Accipiter has the most impressive bottom on TN.” Duuurrrr Hurrrr. That still makes me smile for some reason. Hey, I just looked at your link. Dammit. Sounds like you’ve been through some hell.
Sorry to hear you’re feeling so low. Keep doing things you enjoy (or once enjoyed). Keep exercise going. I know you feel anti-social, but see friends and be around people anyway. You know all of this. Just wanted to send my best and a big hug. Sorry about the long message, I think the PM system here is broken or I’d pm ya. Hang in there my friend. This will get better.
thanks puff, I remember our talks from a couple years ago, I always appreciated them. You’re a great lady, and looks like the gym is treating you well. I hope all is going well for you
[quote]AccipiterQ wrote:
thanks puff, I remember our talks from a couple years ago, I always appreciated them. You’re a great lady, and looks like the gym is treating you well. I hope all is going well for you[/quote]
Hey, Thank you so much. Aside from my 15-year-old and I having a stomach bug this weekend, things are going well. Not the way you want to cut weight. And she’s super tiny so I’ve been trying to help her bulk so she has some reserves to get her through a big back surgery we have planned for later in the summer. The Dr. recommended Ensure. YUCK. That has to be the nastiest stuff on the planet. Ha!
Like bulking but without any of the fun. We can do better than that! - I’m giving you some distraction there. Seriously, try to keep busy and find lots of distraction. Flexible side jobs, volunteering, hobbies, be around people, whatever. I’m convinced that’s a key to getting through this type of thing.
I’m happy to see that you’re still going strong with your lifting. All good things to you, my friend.
Duuurrrr Hurrrr. That still makes me smile for some reason. Hey, I just looked at your link. Dammit. Sounds like you’ve been through some hell.