Talk about synchronicity! A good friend just called up to give me his old truck tire. It’s only a 200 lb’er but I’ll be able to do pull-throughs on it and smack it with a hammer. Even speed flips for reps. Small enough to drag too.
Working up to throws is gonna take a while though.
[quote]hel320 wrote:
I think it may be Bunny who does a “back off” set in his work outs. Going to try that.[/quote]
I used to try a power to the people routine by that russian guy, Pablo Tourmaline or something like that. I’d go up to a max 5 and then a 90%max five. Worked pretty good for all movements.
Starting to need more rest between sets, especially the later ones.
Floor pressed on a 1" board today. The extra distance added some extra stress. Going to keep adding an inch per month until the pain goes away. Floor presses hurt not at all. But going beyond that range does and more so the more I go beyond it. Hopefully this will coax the pec/shoulder tie-in along to normalcy.
Overhead press was solid. Staying tight in the bottom pause and launching off the shoulders evenly. Really felt these in the rhomboid upper middle traps on the right side. Good stuff.
Engaging the upper back well on curls and so stopped rolling the right shoulder. The inner head of my right bicep is starting to get stimulated. This is a good weight - challenging in the later sets but not so much so that I begin to swing or bounce out of the bottom.
[quote]skidmark wrote:
Taking an extra day before boosting weight to 395 in DLs. Not eating what I need to the last few days or so well and so feeling a bit cooked.
Coming out of it - so I’ll be geared to go for tomorrow.[/quote]
Wish I could eat like you do …
But 395 is a great DL. Looking forward to reading when you make it.
I don’t actually eat that much. Certainly not as much as I need to. In fact, I keep hitting the limits of my diet. Were I disciplined in the kitchen, I would be farther along than I am. I really admire mday for his ability to pack it away consistently.
And I really admire your consistency in your training and your patience in advancement. 2 years constant improvement is no small feat.
2008-7-25
Anderson Squats
115x5
215x3
265x3
315 6x3
Deadlifts
395 6x3
Pendlay Rows to chest
225 6x3
Skull Krushers
115x6,6,12
Squats very hard, but form is really good. Really using the glutes and hams. No good mornings today, my butt stayed down. Have to get really tight on the last two sets or the first rep ain’t gonna go up. The start position is so deep the first set is still challenging. Pulled a left hip flexor in the 3rd set and almost stopped there. Rectus femoris I think. Didn’t get any worse on subsequent sets.
Deadlifts were just right. Form started to break on sets 5 and 6 on rep 3 as my ass got tired and started shifting stress to the back. That puts the weight out front farther and it turns into a good morning. Good speed, though, for being an 85% lift from 2" deficit.
Pendlay rows
Solid sets.
Skull Krushers
Clearly, I’ve been sandbagging on these.
Good session.
I’m not going to do the full 8-10 sets prescribed in the routine. 6 is sufficient. Time to boost weight and go down to three sets.
[quote]j_willy3 wrote:
What size hammer are you using?[/quote]
16 lber. Evebuddy sed - dood, use an 8 you gonna hut yusef.
Works okay though. I like the weight. Next time I’ll try to make it faster. This time I was just trying to hit the tire consistently. That sucker can bounce off in ALL directions. Trying to control it was like attempting to saddle a meth addict riding a pogo stick this time.
16 pounder…that’s a hoss! BUT I’ll side with you. We have a couple we use to knock pins out of bulldozer treads. It takes some technique to swing one but DAMN it feels good!!
For some reason my guys do that work when I’m not around these days… :-[
Did a lot of sledgehammer work during my brief and undistinguished attempts at throwing the javelin. Tire mounted on a pole, 2 hand over head swing. Will wear out the lats and shoulders.
[quote]hel320 wrote:
Did a lot of sledgehammer work during my brief and undistinguished attempts at throwing the javelin. Tire mounted on a pole, 2 hand over head swing. Will wear out the lats and shoulders. [/quote]
How was that tire mounted? I’m having trouble visualizing that.
I’ve read that heavy mace/clubbell work is good that way too, plus working in good rotational strength in the shoulders and wrists.
I’ll try to explain. 1 4x8x12 sunk in the ground. Tire cut in half. End of tire cut so they would fold up and over wood and then screwed into wood. For me the tire was about 9.5’ up. I’m attempting to attach a highly detailed professional drawing. We’ll see what happens.
[quote]skidmark wrote:
hel320 wrote:
I think it may be Bunny who does a “back off” set in his work outs. Going to try that.
I used to try a power to the people routine by that russian guy, Pablo Tourmaline or something like that. I’d go up to a max 5 and then a 90%max five. Worked pretty good for all movements.
But shoot - EVERYTHING works if you eat enough.[/quote]
Yep… I have gotten away from it as of late, but did it yesterday with DL’s. I call it a “burn set”… to failure.
Looks like your having fun Skid, and seem motivated… that is awesome!
[quote]hel320 wrote:
I’ll try to explain. 1 4x8x12 sunk in the ground. Tire cut in half. End of tire cut so they would fold up and over wood and then screwed into wood. For me the tire was about 9.5’ up. I’m attempting to attach a highly detailed professional drawing. We’ll see what happens.[/quote]
I see - so you have to use muscular strength of the lats at the zenith of the stroke to deliver any sort of force into the tire. Brutal, that is.
[quote]bunny7568 wrote:
skidmark wrote:
hel320 wrote:
I think it may be Bunny who does a “back off” set in his work outs. Going to try that.
I used to try a power to the people routine by that russian guy, Pablo Tourmaline or something like that. I’d go up to a max 5 and then a 90%max five. Worked pretty good for all movements.
But shoot - EVERYTHING works if you eat enough.
Yep… I have gotten away from it as of late, but did it yesterday with DL’s. I call it a “burn set”… to failure.
Looks like your having fun Skid, and seem motivated… that is awesome!
[/quote]
Thanks Bun-
Fun-ish. As the sets get higher in Hepburn’s program I suddenly find chores that need doing, feel the need to catch up on my reading and have a strong desire to sleep.
But I got a fair amount of new thickness across the shoulders and ass from it which I be liking. I’m just not in good enough shape to all 8-10 sets of each movement, though. This program requires proper caloric support too.
