An Uncommon Pursuit

Training Over 35 Lifter
781

[quote]1Geech wrote:
skidmark wrote:
2008-9-24
Bench w/u (paused)
75x10
135x10
185x3
205x3
225x2

Are you going to be doing all of your ‘regular’ benching with a pause now, at least for a while? Any reason for those of us mortals without a meet on the horizon ahead to do them like that? Or maybe just for variety’s sake, if nothing else. [/quote]

Nope - no reason to do them if you don’t have a comp. However, if you do do them for while, working your way up in weight, your touch and go bench gets higher as well. It’s a nice variation, I think.

782

[quote]1Geech wrote:
skidmark wrote:
2008-9-24
Bench w/u (paused)
75x10
135x10
185x3
205x3
225x2

Are you going to be doing all of your ‘regular’ benching with a pause now, at least for a while? Any reason for those of us mortals without a meet on the horizon ahead to do them like that? Or maybe just for variety’s sake, if nothing else. [/quote]

Nope - no reason to do them if you don’t have a comp. However, if you do do them for while, working your way up in weight, your touch and go bench gets higher as well. It’s a nice variation, I think.

783

[quote]skidmark wrote:
1Geech wrote:
skidmark wrote:
2008-9-24
Bench w/u (paused)
75x10
135x10
185x3
205x3
225x2

Are you going to be doing all of your ‘regular’ benching with a pause now, at least for a while? Any reason for those of us mortals without a meet on the horizon ahead to do them like that? Or maybe just for variety’s sake, if nothing else.

Nope - no reason to do them if you don’t have a comp. However, if you do do them for while, working your way up in weight, your touch and go bench gets higher as well. It’s a nice variation, I think.[/quote]

I’m gonna be doing the same thing skid, but I’ll bet Geech would see some strength gains if he’d try them. I was looking at a 1 1/2 press, or a 1 1/4 press would be more like it. Down to the chest for a pause, press up about 4 inches then back to the chest for a full press. Did you ever hear of such a thing? Sounded interesting.

784

[quote]daddyzombie wrote:
skidmark wrote:
1Geech wrote:
skidmark wrote:
2008-9-24
Bench w/u (paused)
75x10
135x10
185x3
205x3
225x2

Are you going to be doing all of your ‘regular’ benching with a pause now, at least for a while? Any reason for those of us mortals without a meet on the horizon ahead to do them like that? Or maybe just for variety’s sake, if nothing else.

Nope - no reason to do them if you don’t have a comp. However, if you do do them for while, working your way up in weight, your touch and go bench gets higher as well. It’s a nice variation, I think.

I’m gonna be doing the same thing skid, but I’ll bet Geech would see some stregth gains if he’d try them. I was looking at a 1 1/2 press, or a 1 1/4 press would be more like it. Down to the chest for a pause, press up about 4 inches then back to the chest for a full press. Did you ever hear of such a thing? Sounded interesting.

[/quote]

Sounds grueling, but effective.

785

Skid, you are really hitting the triceps hard through a lot of different ranges of motion. How often will you do this type of routine? For most people, how quickly do the triceps recover enough to make progress?

786

I only get to work them once every 6 days, so I hit them and the chest pretty hard. I dunno about other people, but most of the soreness is gone in 3 days.

787

2008-9-26
Lower

w/u (some guy was doing curls in the power rack! And it wasn’t me!)
Hack Squats (bottom pause)
1 platex10
2 plates x 5
3 plates x5

High Squats to pins (4" above ||)
225x3
315x3
365 3x3 (PR Sets +2 - these are hurting the insides of my forearms near the elbows)

Speed Deads (quaded mini bands)
135x3
225x3
315x0
275x2
295x1,1,2,2

Clean and front Squat (ATG - hams touch calves)
205 3x5

Weighted Planks
105x1 min

Hanging leg raises (to above head)
8,6

to parallel
11

Internal Rotators
Supine 90-deg pullovers
10x20
25x15

Standing Pull-in
25 2x20

Some kid saw me deadlifting with the bands and wanted to try it. I could see the look in his eyes and in the slight smirk he had - “This’ll be easy.” He saw me struggling with the 295 on the bar, after all.

I warned him to pull it fast since there were quadruple looped minis on it. He just nodded as if I were bugging him.

Then he pulled.

The bar came about 4 inches off the floor and his eyes started bugging out whereupon he put it down. I couldn’t help it - I started laughing. I’m afraid it made him angry.

To his credit, he was willing to talk with me about the bands and what they were for and how much weight they added. He felt a little better after I told him they added about 180-200 lbs to the top end of the movement and that they kicked in fast when they’re quad-folded.

We ended with him reassuring me that he had a 365-400 lb DL (not bad) and asking me where he could get some bands.

Good session - I feel worked, but not beat up. Got a good strain in on the squats.

I forgot how fun the banded deads are. Spent some time calibrating till I got the weight right. I’ve added about 40 lbs on these since I last did them. I probably could have come back up to 315 for singles, but 295 was slow in the midrange upwards, though getting faster in the last sets.

Front squats were a bit light. I think I could have cleaned 10-20 lbs more and FS’d for 5, but the reps felt good.

788

Do what I do when someone is curling in the squat rack. Politely ask them if they could their curls elsewhere. If they say no then kick their ass and take it away from them. Works all the time for me :wink:

And what the hell is that in your avatar? Looks like a piece of dried up beef jerky with a head on it.

789

[quote]Ironmantrw wrote:
Do what I do when someone is curling in the squat rack. Politely ask them if they could their curls elsewhere. If they say no then kick their ass and take it away from them. Works all the time for me :wink:

And what the hell is that in your avatar? Looks like a piece of dried up beef jerky with a head on it.[/quote]

LMAO!

790

[quote]Ironmantrw wrote:
Do what I do when someone is curling in the squat rack. Politely ask them if they could their curls elsewhere. If they say no then kick their ass and take it away from them. Works all the time for me :wink:

And what the hell is that in your avatar? Looks like a piece of dried up beef jerky with a head on it.[/quote]

How come nobody likes my dog?

791

I got a new dog to keep him company…

792

Don’t you ever sleep?

All those Fugly dogs must be keeping you up at night…

793

[quote]skidmark wrote:
I got a new dog to keep him company…[/quote]

That one, I can still face lunch after seeing it. The other one, hey, I’ve got it, I can speed up my diet by just looking at your avatar!

I’m about ready to cut a deal with you. I’m ready to pay for a Sixus1 avatar for you just to get a change.

I’ll be, I’ve been out of touch with the guy too long.

http://www.contentparadise.com/us/user/roku_metsuki_aka_six_eyes_product_37735

http://www.contentparadise.com/us/user/wailing_writher_product_37095

and

http://www.contentparadise.com/us/user/hunting_horror_product_36931

All new to what he’s been doing since I got sidetracked.

I need to get back into art.
http://www.mp3movie.de/3rdart/animation/GhoulsTower_2.wmv

Dang, the old crowd has left me behind.

794

[quote]skidmark wrote:
High Squats to pins (4" above ||)
225x3
315x3
365 3x3 (PR Sets +2 - these are hurting the insides of my forearms near the elbows)
[/quote]

Sounds like you let your arms get too involved in the lift. Keeping your elbows back?

795

The idea is to keep my elbows forward to tighten my upper back arch. If I let my elbows go back, I get folded over and can’t drive the weight up.

796

Can’t follow why elbows forward would tighten your back rather than achieve the opposite, but you are the owner and operator of your body and should know it best.

797

Try it. Getting the elbows forward makes you lift your chest which arches your upper back which gives you better leverage in the squat. It does make it hard to pinch the shoulder blades together, but it can be done.

I kept trying to do it the way Rippetoe described, but locking my wrists forces my elbows back and rotates my thorax forward. More often than not I’ll end up doing a good morning to get the weight to lockout.

798

[quote]Elaikases wrote:
skidmark wrote:
I got a new dog to keep him company…

That one, I can still face lunch after seeing it. The other one, hey, I’ve got it, I can speed up my diet by just looking at your avatar!

I’m about ready to cut a deal with you. I’m ready to pay for a Sixus1 avatar for you just to get a change.

I’ll be, I’ve been out of touch with the guy too long.

http://www.contentparadise.com/us/user/roku_metsuki_aka_six_eyes_product_37735

http://www.contentparadise.com/us/user/wailing_writher_product_37095

and

http://www.contentparadise.com/us/user/hunting_horror_product_36931

All new to what he’s been doing since I got sidetracked.

I need to get back into art.
http://www.mp3movie.de/3rdart/animation/GhoulsTower_2.wmv

Dang, the old crowd has left me behind.

[/quote]

Now I’m very interested in your history.

799

[quote]Elaikases wrote:
skidmark wrote:
I got a new dog to keep him company…

That one, I can still face lunch after seeing it. The other one, hey, I’ve got it, I can speed up my diet by just looking at your avatar!

I’m about ready to cut a deal with you. I’m ready to pay for a Sixus1 avatar for you just to get a change.

I’ll be, I’ve been out of touch with the guy too long.

http://www.contentparadise.com/us/user/roku_metsuki_aka_six_eyes_product_37735

http://www.contentparadise.com/us/user/wailing_writher_product_37095

and

http://www.contentparadise.com/us/user/hunting_horror_product_36931

All new to what he’s been doing since I got sidetracked.

I need to get back into art.
http://www.mp3movie.de/3rdart/animation/GhoulsTower_2.wmv

Dang, the old crowd has left me behind.

[/quote]

COOL stuff E!

800

[quote]skidmark wrote:
Try it. Getting the elbows forward makes you lift your chest which arches your upper back which gives you better leverage in the squat. It does make it hard to pinch the shoulder blades together, but it can be done.

I kept trying to do it the way Rippetoe described, but locking my wrists forces my elbows back and rotates my thorax forward. More often than not I’ll end up doing a good morning to get the weight to lockout.[/quote]

Let me second the recommendation Geech. Keeping my elbows forward so that they are basically under the bar has helped me out considerably. At least in how the squat feels. It’s also given me a depth gauge in that when my elbows touch my knees I know that I’m parallel or below.