Yup. That’s the release point of the javelin. Spear throwers also do huge amounts of pullovers. Seen relatively skinny guys doing pullovers with over 200# like it’s nothing. Ask one about “skin the cats”. They’re also notorious for requiring Tommy John surgery.
During my brief experiment with it I also started developing something called a SLAP tear in my right delt. In other words, be careful with overhead sledge work if you try some.
Hm. Was looking at the symptoms of a SLAP tear. I may already have bought me one of those…
Took an extra day off and ate some.
Triceps are growing from the high frequency (3-4 times per week) and the back is getting thicker from the deads and rows volume. Lower back tires quickly now, though, doing deads and squats and rows heavy the same day.
I’m going to keep plugging away on this program until it’s obvious no more progress can be made. Working pretty well so far, however.
2008-7-28
Bench, OHP and curls
Floor Press on 1" platform
115x10
165x5
205x3
230x3 (testing)
235 2x3
Standing Overhead press (1st rep cleaned)
115x3
135x3
150x3 (testing)
155 2x3
Curls
90x5
110x3
125 3x3
Good session. Went up by 5 pounds on the main lifts and found them too light. So went up 5 lbs more. Felt just right. Was confident I could raise curls by 10 lbs when their turn came.
After considering it a while and after yesterday’s jump in poundage I’ve decided I’m going to try a 20-lb jump on squats and dead tomorrow. I think I can gut out a 3x3 at 335 on squat and 415 on DL. The DL’s I’m sure of, the squats I don’t know. Those suckers were just hard all the way through the cycle and never got easier.
I’m going to change to the Oly bar for squats. I still have enough Oly plates for those. I’m getting a lot of flex out the standard 1" bar on the first rep of squats which gives me a mechanical advantage.
If it’s too much I can always drop to the preplanned poundage.
Right side at L5-S1 is feeling dodgy. Feels more like a healing pain than a something wrong pain, though.
[quote]skidmark wrote:
2008-7-28
Bench, OHP and curls
Floor Press on 1" platform
115x10
165x5
205x3
230x3 (testing)
235 2x3
Standing Overhead press (1st rep cleaned)
115x3
135x3
150x3 (testing)
155 2x3
Curls
90x5
110x3
125 3x3
Good session. Went up by 5 pounds on the main lifts and found them too light. So went up 5 lbs more. Felt just right. Was confident I could raise curls by 10 lbs when their turn came.
[/quote]
That’s solid.
[quote]skidmark wrote:
Right side at L5-S1 is feeling dodgy. Feels more like a healing pain than a something wrong pain, though.[/quote]
Know what you mean here Skid! I still get that 14 years after back surgery. That’s why I backed down on my deads when I started feeling that lower back rounding a bit.
2008-7-29
GPP
Power snatch
135 5x5
Tire Jump (standing broad jump)
3x5
In-Out tire jump (hop in and out of tire center to other side)
3x5
1-legged jump to tire (jump onto the tire)
3x5
Okay. I suck at jumping, pretty much. Got a good sweat going though.
edit: Don’t wear chuck taylors when jumping on concrete, BTW.
I know what you mean about the Chuck Taylors. I don’t know how people managed to play B-ball in those things. They have absolutely no cushioning. They are great for squatting and DL but that is about it…
I just figured out last night how to set up a glute ham rig with my existing equipment!
Tried a couple of reps and I really SUCK at them. Right leg is super weak in the hamstrings at the knee junction. I can’t even hold myself up at the bottom of the movement.
Reckon I’ll start with some static holds at various positions and once the strength is developed some, try negatives. After that I can do concentric lifting.
Should help the squat some.
[quote] mday wrote:
I know what you mean about the Chuck Taylors. I don’t know how people managed to play B-ball in those things. They have absolutely no cushioning. They are great for squatting and DL but that is about it…
[/quote]
The good thing is that if I stick with using chucks for jumping, I’ll damn sure learn how to land softly.
Or I’ll end up with flat feet,LoL!
[quote]skidmark wrote:
I just figured out last night how to set up a glute ham rig with my existing equipment!
Tried a couple of reps and I really SUCK at them. Right leg is super weak in the hamstrings at the knee junction. I can’t even hold myself up at the bottom of the movement.
Reckon I’ll start with some static holds at various positions and once the strength is developed some, try negatives. After that I can do concentric lifting.
Should help the squat some.[/quote]
Lots going on here; you have been working it, Skidmark, as is your wont. Tell us about the set-up when you get a moment. I made a sorry few attempts that were also killing my knees with a floor-based GHR following this article on this site several months ago:
Hey Geech! Nice to have you back!
Check out BunZilla thread man. That guy’s killing weights right and left these days.
I’ll do a post on the poor man’s ghr for sure.
2008-7-30
Anderson Squats
125x10
165x5
215x3
265x3
325x3
325x0
325x1 (sloooooooowwwwww)
Called it quits on squats
Deadlifts
415x2
415x0
Dried up
Romanian DLs
315 2x6 PR weight.
Just didn’t have any gas today.
I’m blaming this on being undisciplined and sheer stupidity. 4 hours sleep, haven’t been eating enough plus trying Glute-ham raises after jumps on an off day. Jumps and snatches are DE work, not conditioning.
live and learn. Jumps before squats glute hams after. So it is written.
Nice numbers, skid.
That’s a Hell of an RDL… CONGRATS!!!
Skid, nice DL at 415X2. Are you pulling from a conventional or sumo stance?
Conventional from a deficit. The 50 lb standard plates are the same diameter as Olympic 35’s.
Was shooting for 3x3 on all sets but was just too unrecovered to do it. I’ll get it next time though.
You still weighing in at 180? Definitely some good lifts for that, or any weight.
Thanks Hel, yup still 180.
I’ve been hovering around this weight and these poundages for a couple of years, get a peak pull or squat or bench, get hurt or sick and then have to come back.
I’m pretty sure that with an extra 20 lbs I could be doing some interesting poundages…
[quote]skidmark wrote:
2008-7-29
GPP
Power snatch
135 5x5
Tire Jump (standing broad jump)
3x5
In-Out tire jump (hop in and out of tire center to other side)
3x5
1-legged jump to tire (jump onto the tire)
3x5
Okay. I suck at jumping, pretty much. Got a good sweat going though.
edit: Don’t wear chuck taylors when jumping on concrete, BTW.[/quote]
Just saw this. I hear you about sucking at jumping. One of the things we do in MT class: set body shields on floor and jump (both feet together) over and back from one side to the other.
Jump over and back again, that’s one. Jump over and back twice, that’s two … and so on and so forth up to 10. At first you think, “piece of cake, I can jump over a shield!” but the shield gets pretty wide by the 7-8-9th round.
Yeah. I suck at jumping too, but at this rate it can only get better, huh? 
Cappy