You are forgiven in my book.
Alpha,
Whatās the most effective way to increase chins, dips in push ups in your opinion?
Benos, Cprimero, MIM, and Heracles Rocks: Thanks everyone for keeping this thing alive and bumped while I was goneā¦must admit i was laughing at all of that wen I saw it!
Animal Mother: the most effective way i have been able to is to stop trying to do more and more of them, but doing 10x3 and continually adding/manipulating the weights each set (much like the workouts I am doing right now). This way, when you go back to doing BW, your body seems much lighter and thus more reps can be produced.
Also (check other posts within the last week or so) i just wrote up something about form and using your own bodyās strengths to help out with this. essentially being a efficient as possible with your BW reps, so you will use less ATP/Energy and can get more done. But like I said, search above/backā¦i went into more detail on the other response. Oh and I truly believe in explosiveness in your bench press to up your push up numbers for virtually the same reasons listed above. thanks so much for checking in and asking though man!
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āHe that is good at making excuses is seldom good for anything else.ā
-Benjamin Franklin
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****ok so most of you know that I am a big advocate of running your own path and not following anyone elseā¦
also, most of you know that I am slightly insane, and have a lot of trouble saying āNoā to a bet or a dare or any other mischief, mayhem, or otherwise all around ass hatteryā¦this said, do not do as i do people!
***So i have been out of the country for a while, and when you a stuck in very close proximity with other āAā type personalities, have some downtime where you are seriously sleep deprived, starved and unhappy about not being homeā¦sometimes hilarity ensuesā¦hence, me, 6ā 200lbs of awesomeness/piss/vinegar (on a bet), doing 2 backflips (at separate timesāwe needed a video..thus the 2nd flip) in a foreign hotel with 8 foot high ceilingsā¦it was much, much win and astonishmentā¦
However, i am not sure (because a LOT of other stuff happened while Iāve been gone, during which i may have hurt myself) but my right foot got injured somewhereā¦by the time I arrived home yesterday it was very swelled and had a lot of bruisingā¦to say it is painful when walking is a gross understatement, but i am afraid to get an X-ray because i am afraid of what they will tell meā¦either way, broke or not, i need to leave again soon, so i need to get my workouts inā¦anyway deadlifts with a hurty footā¦do NOT do thisā¦it is stupid. here is what my day looked like:
Day 1: Training 3 Wave 1
Strength: Giant sets
1a. Sumo Deads: 405x3, 455x3, 500x3, 550x3, 570x3, 530x3, 520x3
1b. Dumbbell Swings: 75x10, 75x10, 75x10, 75x10, 75x10, 75x10, 75x10
1c. weighted abs: 7 sets of 10 reps
2a. Barbell Bent over Row: 255x3, 275x3, 295x3, 315x3
2b. Barbell Flat Bench: 315x3, 345x3, 365x3, 385x2 (see notes)
2c. weighted abs: 4 sets of 10 reps
Accessory: Giant sets
3a. Face Pulls: 3 sets of 10 reps
3b. rope Tricep Push down" 3 sets of 8 reps
3c. Weighted abs: (replaced calves bc of foot): 3 sets of 10 reps
Notes:
-Of course no extract because of my footā¦maybe later in the week.
-Deads felt great today. I stuck with the sumo stance because of hurting my back last week..i still felt it, but the weights moved fast and 570x3 with relative ease is not a bad place to be! but my foot swelled up so bad that it went completely numb making balancing 570lbs hanging off the front of me pretty funnyā¦but man, you wanna talk about some pain!
-Bench: the 385x2 went up quick, and didnāt feel too heavy, but where I tweeked my left pec the other day suddenly turned into a sharp pain so i pulled the set short and called it a day for chestā¦
-All of my accessory work seriously takes me all of like 4 minutes to completeā¦it almost seems like a waste of time, but I will keep at it just to see if it helpsā¦
-i am soooo beat up right now: possible broken right foot, lower lumbar weirdness (with numbness down the left leg) and a left pec that is jacked somehowā¦i will doing doing lots of PVC rolling and LAX work laterā¦
-there is part of my foot that is DARK purple right nowā¦but i have to go cut my grass with a push mover! haha stupid Homeowners association!
Live and learnā¦life is funnyā¦My beer turned out awesome though!
more book reviews and stuff is up at http://5100block.com/ if you are interested!
Take it easy! i wish i could!
Damn Alpha, youāre all kinds of beat up! Hope you recover quickly.
Whereās the backflip vid?
And I hear you on the HOA crap, I gotta mow tonight as well.
[quote]Alpha wrote:
Animal Mother: the most effective way i have been able to is to stop trying to do more and more of them, but doing 10x3 and continually adding/manipulating the weights each set (much like the workouts I am doing right now). This way, when you go back to doing BW, your body seems much lighter and thus more reps can be produced.
Also (check other posts within the last week or so) i just wrote up something about form and using your own bodyās strengths to help out with this. essentially being a efficient as possible with your BW reps, so you will use less ATP/Energy and can get more done. But like I said, search above/backā¦i went into more detail on the other response. Oh and I truly believe in explosiveness in your bench press to up your push up numbers for virtually the same reasons listed above. thanks so much for checking in and asking though man!
[/quote]
So you think that doing ladders to get over 100 reps is actually counterproductive and should focus more on doing weighted chins/dips? Itās kind of hard to load push ups.
your an idiot, a cute idiot, but an idiot.
what did you name your beer?
.
Backflips ?
Hell yeah.
inkaddict: Yeah i know man! stupid body likes to break sometimesā¦Oh and I would totally post the backflip vid but my face is all over it so i canāt really turn it publicā¦however it is making the rounds from work phone to work phone amongst my colleagues.
Animal Mother: i wouldnāt say it is useless or counter productive, but iād just ask yourself how well is it really working for you? Some people can gain a good number reps on their max number of pulls in the manner, but most canāt. They just continue to fail at the same numbers over and over again, expecting to get stronger. i just think weighted 10x3s forces the body into more adaptation. It is what has worked best for me and many others i have worked withā¦hope that helps man!
nlmain: Iāll take that as a compliment! I am a firm believer that if something scares you or makes you nervous then you HAVE to do it! It makes life much more interesting, and although you may get hurt from time to time, you have a lot more funny stories than you do regretā¦and we are still working on a name for itā¦it is a big decisionā¦itās like naming a child!
Benos: thanks for the love brother!
Deltaone: i know. random right?
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So I went for a short ruck this morning before work, nothing too heavy and nothing too longā¦just wanted to do something, but my foot is not being cool enough to run yet, and the gym wasnāt open before i had to leave.
hopefully i will be able to get some decent work done the next few days before I disappear againā¦
thanks for checking in and reading everyone!
And none your your coworkers, and no one at 5100block, has the software and know how to edit your mug out? Maybe put a giant, yellow smiley face? I mean, hell, if I can figure that software out, anyone can do it lol Come on man, we need this video haha
Alpha, have you considered brining containers of peanut butter (or nuts) so even if youāre not getting fed you can have 8 tbs over the course of the day along with your velocity inspired diet ā that should at least keep your T-levels in check.
Nah man, backflips are the male seal of awesome, I wish I could still do them. Out of curiosity, how tall are you bro ?
Wanted to say thanks for the log, even though I havenāt really kept up on it. I cut and pasted a bunch of your workouts a while back, and have been using them. I always fell for the myth that you canāt do conditioning before strength without losing muscle, but after doing the insert/extracts, I have put on a little muscle, while increasing my conditioning.
Not putting up your numbers, but I have kept up my strength while doing this(even pushed it up a little).
Benos: i am, what you might call, ācomputer illiterateā i shoot bloody gonzo like 500 emails a day goingā¦ādude, how do i do this?ā He said that when he gets time he will edit some of the vids of crazy dumb stuff we do and throw it up at 5100Block.com, but we are both slammed right now. There is a vid over there of me rolling down this huge arse hill in a drainage pipe on a dare from like a year ago, but you would have to look to find itā¦that one is barely up there just because you can almost make out my face in itā¦is what it is manā¦a backflip vid isnāt worth me getting kidnapped and my head sawed offā¦but we will see what we can do.
Chi-town: Yeah man, i have and that is a great idea, especially to suppress hunger! the only issue is that a lot of countries have really big problems with you bringing nuts and other organic material from foreign lands into their countriesā¦and the last thing I want is for a dog to hit on my bag and then i am showing up on an episode of ālocked up abroadā eating nothing but rammen noodles and cockroaches for the next 12 years! but again, it may be worth it just for the hunger pangs and T-levels alone!
Delta: well then, I am man sir. I am 6ā brother. Thanks for checking in!
Boatguy: hey man, great to hear from you, havenāt seen you around for a while! i am glad the workouts are working out for you brother. I am a firm believer that our bodies will adjust to what we put them through. So many times we loose strength, size or conditioning because we think it is impossible to do two things at onceā¦I say BS. Maybe for the average person, but for a driven disciplined individualā¦i think you would be wasting you potential if you WERENāT killing it on more than one front. Great job brother and keep in touch with some updates man! Thanks for stopping in.
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āOne machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man.ā
-Elbert Hubbard
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*Training was a little random today due to time constraints and a LOT of nausea (i think due to exhaustion)ā¦anyway it looked like this:
ALL WAS DONE IN KIND OF A REALLY BIG RANDOM CIRCUIT:
- Squats: 425x3, 475x3, 500x3, 525x3
- Wide grip Pull-ups: 12, 12, 12, 12, 12, 12
- Cable wood chops (north to south): 6 sets of 8 each side
- Dumbbell Shrugs: 150x10, 150x10, 150x10
- Lower back supermans: 10, 10, 10
- Dips: 135x3 (hurt my pec againā¦so i stopped here)
Notes:
-525x3 on the squats went up very smooth and felt pretty good, should be able to move up on them again next time.
-I am fairly sure that my pec is hurtā¦i may have to drop away on chest stuff for a little bit to allow it to healā¦it sucks, but it is better than tearing the muscle away from the bone and be jacked up foreverā¦maybe i will just do light DB stuff to try and get blood to the hurt area without letting it atrophy muchā¦
-Hopefully i wonāt be on the verge of puking tomorrow and will be able to do a little bit moreā¦
-Foot is still too beat up for extracts.
-I am spending all afternoon splitting and stacking firewood anyway so, that will be some GPPā¦
i hope all is well out there! Thanks fro reading and commenting!
sorry to hear about the pukiness - hope your not pregnant. wait! wrong forum 
those squats are strong despite the sickness. Iām duly impressed.
I think they would need about 20 of them to attempt a kidnapping of you Alpha, ha ha.
Donāt want you to get in trouble, perhaps you can contact the airlines. I figured you would be on some sweet fucking jet like team america!
Alpha,
I think I may have asked you this question before but donāt rememberā¦
Is there anything you do to help your joints/connective tissues recover from training. I mean, if a person trains full body 3-4 times per week and are able to use respectable weights, their shoulders and knees could be taking a real beating throughout the week. Especially if they run on off days. Just wondering what you think. I know some of us recover better than others and thatās pretty much out of our hands.
Also, which ways do you like to use the LAX ball? I already have a foam roller.
Thanks again.
Hey there,
Are you home for the time being?
check yourself before you wreck yourself. word. 
Hope you get some rest n recoveryā¦
nlmain: If im pregnant, than I have been doing a lot more than sleepWALKING! and i am never going to forgive my dog for what he has done to me! and thanks for the kind words!
je5335: Ha thanks man, I hope you are right!
Chi town: I went out a bought a whole new thing of PB just for this trip thanks to you. I will see what i can do, but if I have to keester that thing, it is getting sent to you priority after removal!
Animal Mother: well, i am a huge advocate of fish oil to help with joints and things. Also Ice, contrasting baths/showers, lots of stretching, and foam rolling/LAX ball work. I know some people who live off advil to keep inflammation down, but it will eat holes in your stomach. Honestly, if you do the things above with any real level of consistency, I think you would be surprised by how good you feelā¦now if only i listened to my own advice!
Also, with my lower back issues I tend to get a lot of spasms on the sides of my butt. so i lay on the ground and roll around on that thing until i find a hot spot then try to get it to release. i also do thins with my upper back, especially around my shoulder blades. it is like deep tissue massage and i am addicted to it. Also try swapping out your foam roller for a plain ole piece of PVC pipe. Harder surface, and more of a exact point of contact makes it hurt a good bit more, but seems to be nmore effective.
Thanks for asking brother!
MIM: i was home for a few days, but now i am back outā¦I am so beat up and exhausted/jet lagged it is ridiculousā¦but if it was easy everyone would do it! Thanks for checking in though girlie, i hope all is great with you!
**well just like before i will be scarce for a bit doing stuff for work,but i will check in when i can and update this as is possible.
in the meanwhile shoot over to http://www.5100block.com/ and click on some ads! Thanks everyone!
take it easy