[quote]skidmark wrote:
2008-8-23
Abs
Side Bends
130 2x10
Weighted situps
75 2x15
Standing Calf Raises
200 2x15,1x12
Trying the cable stacks…
Close grip pull down
250x5
Seated cable row
250x5
Lost some in the abs department. It’ll come back.[/quote]
Wish our cable machine went past 205 here. I like it for rows better than the machine I’m using.
That’s a great exercise.
[quote]j_willy3 wrote:
Back at ya on the compliments bud. I’m down on the third tier strength wise.
Thanks for the input. I’m going to start putting some workout targets in ASAP. Guess I need to get off my ass and build a spreadsheet, instead of looking at little pages in a notebook.[/quote]
Yeah, but as you fill in those pages, they create an old fashioned spreadsheet, back from the days spreadsheets were on paper, not computers.
You are doing well.
[quote]skidmark wrote:
It’s funny, all the guys I’ve seen in the gym are bigger than me, but I haven’t seen any of them but one pushing any real weight. The one has my build (small bones, not heavy) but is 4 inches taller and he is one strong fella. Saw him last night doing shrugs with 455+ in the rack. That was encouraging.[/quote]
I admit, that makes me feel better at the gym, though I wish for more people and more weight so I had people I could talk to for advice (who I could trust).
[quote]j_willy3 wrote:
Back at ya on the compliments bud. I’m down on the third tier strength wise.
Thanks for the input. I’m going to start putting some workout targets in ASAP. Guess I need to get off my ass and build a spreadsheet, instead of looking at little pages in a notebook.[/quote]
Um.
That’s all I’m looking at: pages in a notebook, though I did record PR’s in a spreadsheet for a while. There’s just so many ways to get PR’s, though, that I gave that up.
[quote]skidmark wrote:
j_willy3 wrote:
Um.
That’s all I’m looking at: pages in a notebook, though I did record PR’s in a spreadsheet for a while. There’s just so many ways to get PR’s, though, that I gave that up.[/quote]
I should have been more clear. I’m not thinking in a proactive state as I record stuff. I’m making more of a historical record than anything. Now I’m going to work more towards a real workout target, not just an over all target. For lack of a better term, better “manage” the lifts.
Thanks for the input!
j_willy, I only very recently started to have some structure and goals in mind. Don’t feel to bad about not having a spreadsheet. It just feels a little better workingout with a goal in mind. I miss fewer workouts as well.
[quote]ecogenx wrote:
j_willy, I only very recently started to have some structure and goals in mind. Don’t feel to bad about not having a spreadsheet. It just feels a little better workingout with a goal in mind. I miss fewer workouts as well.[/quote]
true that…
[quote]skidmark wrote:
…
Shrugs
240 3x10
[/quote]
What are your thoughts on shrugs, Skidmark? I used to train them supra-DL maximum, with straps, but right now I am doing that kind of set, first rep from the floor, and getting a little bit of grip work in as a plus. Are you pulling these individually from the rack, or not?
[quote]skidmark wrote:
…
Shrugs
240 3x10
[/quote]
What are your thoughts on shrugs, Skidmark? I used to train them supra-DL maximum, with straps, but right now I am doing that kind of set, first rep from the floor, and getting a little bit of grip work in as a plus. Are you pulling these individually from the rack, or not?
[quote]1Geech wrote:
skidmark wrote:
…
Shrugs
240 3x10
What are your thoughts on shrugs, Skidmark? I used to train them supra-DL maximum, with straps, but right now I am doing that kind of set, first rep from the floor, and getting a little bit of grip work in as a plus. Are you pulling these individually from the rack, or not?
[/quote]
I used dumbbells and (gasp) straps and pulling the first rep off the floor. I’m doing them Poliquin’s way, with the DBs to the side and shrugging straight up, but I’m going to stop that. I don’t need a hump from my shoulder to my neck so much as I need a strong stabilizer for my upper back. Shrugs with a bar in front of the body provide that more, replicating the last bit of the lockout on the deadlift. I wonder, though, if angled rows aren’t a better choice for that, because of the shoulder action.
I’m not really concerned about my grip right now. I need only enough grip strength to pull the weights I’m planning to from the floor and I’ve already got that. once the competition is in past I’m thinking of starting grip work again. I just don’t have the extra energy for it in the current training regimen.
The calf work a few days ago didn’t feel like much when I did. I thought that I had underperformed and was actually thinking perhaps I needed to try to do more next time.
Then the DOMs hit yesterday.
I can’t even straighten my legs without a 5 minute pain control meditation, slow stretching and a bite stick. I’m walking around like I have a stick up my rear, glass in my feet and a weight on my head - kinda crouching my way around the house in an old man shuffle, walking on my heels.
Dunno if I can pull today like I planned.
2008-8-26
Deadlift w/u full range clean grip
225x5
315x3
405x1
DL from blocks
455x1
475x1
465x1
Back is not feeling right - closed it down
Speed box Squats (straight weight)
135x5
225x5
245 8x3
Got away without the left leg hurting too bad, right adductor is starting to take the load more.
GMs
245x3
225x5
GM squat
225x5
Ham Curls
100 3x8
Weighted plank
100 x 40 sec
Hanging Knee ups
15
Not there today. Couldn’t get beyond one rep at deads - legs and upper back said “yes” lower back said “uh-uh.” Oh well - that’s three reps @ 90% so it’s enough to grow on. Was surprised though because the 405 from the floor was very easy. Speed squats were good - was getting faster by the last three sets.
[quote]skidmark wrote:
I can’t even straighten my legs without a 5 minute pain control meditation, slow stretching and a bite stick. I’m walking around like I have a stick up my rear, glass in my feet and a weight on my head - kinda crouching my way around the house in an old man shuffle, walking on my heels.
[/quote]
Man, I hope you get feeling better. Wish I had a magic cure.
[quote]Elaikases wrote:
skidmark wrote:
I can’t even straighten my legs without a 5 minute pain control meditation, slow stretching and a bite stick. I’m walking around like I have a stick up my rear, glass in my feet and a weight on my head - kinda crouching my way around the house in an old man shuffle, walking on my heels.
Man, I hope you get feeling better. Wish I had a magic cure.
[/quote]
It will - pretty quick, too. It just always surprises me when I start working calves again.
And I’m a whiny baby.
Just go for a nice leisurely walk, contemplate life… and get the lactic acid moving… suck! lol!
(I say that knowing I am doing calves today… and Karma will prob bite me in the ass… lol)
Don’t relize how much you use a muscle until its killing you.
Pound for pound Skid, I think you’ve got us all beat in the strong dept. Hell,you weigh 25 lbs less that me, and got me beat in all the lifts bro. Great training!
[quote]ecogenx wrote:
Don’t relize how much you use a muscle until its killing you.[/quote]
Ain’t that the truth.
[quote]daddyzombie wrote:
Pound for pound Skid, I think you’ve got us all beat in the strong dept. Hell,you weigh 25 lbs less that me, and got me beat in all the lifts bro. Great training![/quote]
Nice of you to say DZ, but I don’t believe in the “relative strength” argument. “Strong for his weight” means “weaker than he ought to be” in my book.
'Sides which - Bunny challenged me to a race to 600 DL. And he’s pulling ahead right now.
I’m happy for Bunny’s getting stronger, but Skid’s not liking that.
[quote]skidmark wrote:
1Geech wrote:
skidmark wrote:
…
Shrugs
240 3x10
What are your thoughts on shrugs, Skidmark? I used to train them supra-DL maximum, with straps, but right now I am doing that kind of set, first rep from the floor, and getting a little bit of grip work in as a plus. Are you pulling these individually from the rack, or not?
I used dumbbells and (gasp) straps and pulling the first rep off the floor. I’m doing them Poliquin’s way, with the DBs to the side and shrugging straight up, but I’m going to stop that. I don’t need a hump from my shoulder to my neck so much as I need a strong stabilizer for my upper back. Shrugs with a bar in front of the body provide that more, replicating the last bit of the lockout on the deadlift. I wonder, though, if angled rows aren’t a better choice for that, because of the shoulder action.
I’m not really concerned about my grip right now. I need only enough grip strength to pull the weights I’m planning to from the floor and I’ve already got that. once the competition is in past I’m thinking of starting grip work again. I just don’t have the extra energy for it in the current training regimen.[/quote]
I am not worried about your grip, Skid. What I was wondering is the extent to which you find mid-range DL percentage shrugs, like the 240 you just did, to give you sufficient stabilizing/lockout help on the DL in comparison to supra-DL max shrugs (for you that would be well over 500). (As an aside, I have never liked dumbbell shrugs because they do not replicate the any movement I ordinarily train.) The lighter weights are easier on the shoulders and joints in general, but do you think they offer sufficient training effect to help with the heavy pulls? I guess you do because you are doing them – it’s just something I have not figured out for myself yet.