The new gym gonna work? You able to do deads and squats or are they not allowed?
[quote]ecogenx wrote:
The new gym gonna work? You able to do deads and squats or are they not allowed?[/quote]
Big three are definitely allowed. There’s chalk marks on all the bars too.
[quote]skidmark wrote:
Big three are definitely allowed. There’s chalk marks on all the bars too.[/quote]
A good sign so far. I’ll try not to hold my breath. I’ve lost my faith in most commercial gyms. I ventured out last Feb. only to discover all the gyms in a 40-minute drive from me have gone over to the Dark Side. Makes me pretty sad. That said, a new facility is about to open only 2 miles from my back door. I bet it’s going to be crap … or it will be closed in a year. That’s just the way my luck goes. I’m going to consider a membership if it’s not a joke. There’s some stuff I’d like to do that I just can’t do as efficiently at home.
A boring log is OK. Reading mine is like watching paint dry.
Cappy
[quote]Capacity wrote:
skidmark wrote:
Big three are definitely allowed. There’s chalk marks on all the bars too.
A good sign so far. I’ll try not to hold my breath. I’ve lost my faith in most commercial gyms. I ventured out last Feb. only to discover all the gyms in a 40-minute drive from me have gone over to the Dark Side. Makes me pretty sad. That said, a new facility is about to open only 2 miles from my back door. I bet it’s going to be crap … or it will be closed in a year. That’s just the way my luck goes. I’m going to consider a membership if it’s not a joke. There’s some stuff I’d like to do that I just can’t do as efficiently at home.
A boring log is OK. Reading mine is like watching paint dry.
Cappy
[/quote]
Yeah - dunno if they’ll stay open. Business is down. They moved into the current, smaller real estate from a larger facility. Business doesn’t look well run, either. But they have the stuff I need right now and I only signed for three months so it’ll work for me for the time being.
They are actually listed in Powerlifting Watch as a powerlifting gym - and there seems to be none of that Planet Fitness nonsense. Nobody paid any attention while I was doing deads the other day so it must be a normal occurrence.
I’m hoping that I’m not the strongest guy in the gym on my visits. That would be depressing. Ah well - if I am, I still have all you guys to chase. 
2008-8-6
Floor Press on 2" board
135x10
165x5
195x3
235 3x3
Didn’t have the stuff for these. I knew on the third set that I wasn’t going to be able to complete a 4th. I’m going to come back later tonight and do the other two sets. I don’t feel too bad. Adding an extra inch in ROM is like adding 5-10 lbs. I had NO pain at all and the bar is almost touching my sternum so I count it as a win.
Standing Overhead Press (first Rep Cleaned)
115x5
135x5
155 5x3
Curls and last sets of Floor Press after work and errand running… I’ll throw in some hang cleans too - I like those for the traps.
edit:
Later -
Floor Press on 2" Board
155x5
185x5
235 2x3
Power clean from Hang
155 5x3
Barbell Curl
135x2 WHOOPS!
125 4x3
Second round of FP went better than the first one.
Curls harder, usually do those after OHPs. Cleans were a breeze and took shortened rest on them
[quote]skidmark wrote:
2008-8-6
Floor Press on 2" board
135x10
165x5
195x3
235 3x3
Didn’t have the stuff for these. I knew on the third set that I wasn’t going to be able to complete a 4th. I’m going to come back later tonight and do the other two sets. I don’t feel too bad. Adding an extra inch in ROM is like adding 5-10 lbs. I had NO pain at all and the bar is almost touching my sternum so I count it as a win.
Standing Overhead Press (first Rep Cleaned)
115x5
135x5
155 5x3
Curls and last sets of Floor Press after work and errand running… I’ll throw in some hang cleans too - I like those for the traps.[/quote]
Good going Skid! and good news on the floor press without any pain. Hope I can get there in a few months…
[quote]soldog wrote:
Hope I can get there in a few months…[/quote]
I hope so for you, too. That cortisone shot might be the best thing, though in the long run.
Love those hang cleans. When I shrug my shoulders it feels like two live ferrets are crawling up my neck.
Cool.
SteelyD got me thinking about heavy walkouts. I think I’m going to take my own advice and and do a 20 second hold over 400 next lower day and see what happens.
I really want to try isometric holds at the squat bottom, too though, and I don’t think they’ll mix well.
Walkouts next lower day, bottom isos the next one.
skid, I dont cosider myself a part timer…I think you guys are working over time.
[quote]skidmark wrote:
SteelyD got me thinking about heavy walkouts. I think I’m going to take my own advice and and do a 20 second hold over 400 next lower day and see what happens.
I really want to try isometric holds at the squat bottom, too though, and I don’t think they’ll mix well.
[/quote]
On paper, the walkouts don’t seem like a lot. Last night I had a hard time sleeping and my shoulders were really aching. When I rubbed them it felt like they were bruised and for the life of me I couldn’t figure out why… It’s from holding that weight!!!
I’ll be interested in hearing how the heavy isos in the hole work out for you. Do you have a safety rack?
[quote]SteelyD wrote:
skidmark wrote:
SteelyD got me thinking about heavy walkouts. I think I’m going to take my own advice and and do a 20 second hold over 400 next lower day and see what happens.
I really want to try isometric holds at the squat bottom, too though, and I don’t think they’ll mix well.
On paper, the walkouts don’t seem like a lot. Last night I had a hard time sleeping and my shoulders were really aching. When I rubbed them it felt like they were bruised and for the life of me I couldn’t figure out why… It’s from holding that weight!!!
I’ll be interested in hearing how the heavy isos in the hole work out for you. Do you have a safety rack?[/quote]
Believe me, I know how they feel. A month or two back I was doing heavy partials for high reps and I felt exactly as you describe.
I joined a gym so I do have a kind of bar catcher to work with.
[quote]ecogenx wrote:
skid, I dont cosider myself a part timer…I think you guys are working over time.[/quote]
Haha!
Extra leg work is hurting my bench. I need to dial back to just the program (again!) and quit adding things so I can recover adequately between sessions.
My back is tired and hurting again. I may skip deads and sub in the leg press for it today. We’ll see how I feel after squats. If so, I’m going to try the other one this time. I think it has a taller pushing platform so I can get my heels up higher and work my butt more than my quads - which, happily enough, are starting to drape over my knees.
I might actually start looking like I lift weights soon.
When are going to come into the light and lift three days a week? After next week my number of exercises is going down again. The workouts will look some thing like this:
Bench 75%,80%,85%
Bench 5 sets 10 reps@55%
chin up 5 sets
Whats that a 25 minute workout? I think you would like this program.
[quote]skidmark wrote:
I might actually start looking like I lift weights soon.[/quote]
I know what you mean here Skid…for us naturally thin guys you can’t always tell. Although it is always interesting to see the look on people’s faces when you start pulling 500lb off the floor. They figure it out really quickly.
“You Lift weights? Huh, - well, show me a muscle…”
“Are you flexing right now?”
[quote]ecogenx wrote:
When are going to come into the light and lift three days a week? After next week my number of exercises is going down again. The workouts will look some thing like this:
Bench 75%,80%,85%
Bench 5 sets 10 reps@55%
chin up 5 sets
Whats that a 25 minute workout? I think you would like this program.[/quote]
Back, O demon of arbitrary change! Our fathers have told us “Fuck not with a working system lest it become non-working and thence to hell with thee.”
I know I would like the program. But I want to work this one until I’m satisfied I can’t make it work or I’m sure that it does work but I’m super bored. I’m for sure sticking with it until after the meet in September. I’m getting stronger by the week even though I complain about it.
Then will I be blessed to follow the light of the teachings of the Wendler.
Just giving you a hard time. I’m gonna try Stephan Kortes 3x3 next.
2008-8-8
Squat
135x10
225x6
275x4
335x3
325x2 pulled something in the left leg
Good time for
Static Holds
225x10 sec (at bottom)
245x10 sec (at bottom)
265x5 sec (at bottom)
Walkout and Hold
405x20 sec near top
Leg press
400x3 paused
600 2x3 paused
Pendlay Rows
235 3x3
Tate Presses
50 3x6
Seated Hamstring Curl (right leg only)
105 3x10
My back was fried tonight right after first set of squats. The power cleans did me in day before yesterday. Going to have to alternate either a 1 heavy day/1 light day for lower body or go back to doing a strength move and a speed move and alternate them from session to session.
I’ve been getting one good session and then a crappy one like this, meaning I’m taking a while to recover. I need either to plan for it and reduce volume or just accept it as is.
Skid- nice numbers. Sorry to hear you may have tweaked something…
In your static holds @ bottom, did you shoulder the weight, then do the eccentric portion to the hold, or did you start from a low rack and get under the weight?