[quote]skidmark wrote:
Well, my gym went out of business. Closing their doors on Dec 1.
The good news is that anyone taking over the business is going to want to replace that equipment and so I may be able to score a squat rack for cheap and maybe some 45 and 100 lb plates.
We’ll see.
Got to find another gym in the meantime.[/quote]
I’m seeing a lot of that here. Gyms are losing members left and right. A lot of people are cutting back and gym memberships are one of the first things to go.
I feel a lot differently. My workouts are probably what keeps me off blood pressure and cholesterol medication. I have an extensive family history of that. Plus it keeps me a little saner. I had rather pay 25 dollars a month to my gym than 100 dollars or more to a pharmacy.
2008-11-7
Lower
Pulls
warmup from floor
135x8
225x5
315x3
405x2
Rack pulls from Knee
455x3 easy
500x3 No struggle at all
Rack pull 6" below the knee 500x2 (PR reps +1) and something went spung! in the back on 2nd rep
465x2 nope not feeling right
Speed Squat
135x5
225x3
275x3 need to stop loading my back
Leg Press
400x3
490x3
580x3
600 8x3
Step ups
120 3x6
Okay - I’m hoping this is a pull and not another herniation. It’s on the left side and I don’t have any shooting pains in my hip or down my leg, but it’s in close to the spine. May have to quit DL’ing for a time.
Good session today though. Really happy with the pulls. None were too hard and I think I might have been able to get a 500 single from the floor had I tried. That would be a heeeyooooj PR. Best part was having some guy walk into the lifting area, see the bar loaded with 500 and hearing him say “Holy sh*t.”
[quote]Ironmantrw wrote:
skidmark wrote:
Well, my gym went out of business. Closing their doors on Dec 1.
The good news is that anyone taking over the business is going to want to replace that equipment and so I may be able to score a squat rack for cheap and maybe some 45 and 100 lb plates.
We’ll see.
Got to find another gym in the meantime.
I’m seeing a lot of that here. Gyms are losing members left and right. A lot of people are cutting back and gym memberships are one of the first things to go.
I feel a lot differently. My workouts are probably what keeps me off blood pressure and cholesterol medication. I have an extensive family history of that. Plus it keeps me a little saner. I had rather pay 25 dollars a month to my gym than 100 dollars or more to a pharmacy. [/quote]
I’d rather just get the equipment, myself as well. And then put together a crew to use it in my garage. Working out keeps me not too crazy…
Nice rack… pulls Congrats on PR. What are you doing for grip on those?
How’d your back feel on the leg presses after the squats? I’m still feeling out the leg presses as far as the back goes. I don’t fit just right in the seat-- the way it’s designed. I feel compromised when I’m doing those for some reason.
Okay - I’m hoping this is a pull and not another herniation. It’s on the left side and I don’t have any shooting pains in my hip or down my leg, but it’s in close to the spine. May have to quit DL’ing for a time.
Good session today though.
Yeah, go easy on the back. May be deload for a couple of weeks.
[quote]SteelyD wrote:
Jeez, Skid – you’re a freaking monster!
Nice rack… pulls Congrats on PR. What are you doing for grip on those?
How’d your back feel on the leg presses after the squats? I’m still feeling out the leg presses as far as the back goes. I don’t fit just right in the seat-- the way it’s designed. I feel compromised when I’m doing those for some reason.[/quote]
Me, Frankie, Wolfie and Drac wanna invite you out for a beer later…
Back was okay, although I was nervous. Was making as sure as possible that my rear end didn’t come off the pad while trying to get deep enough to work the glutes and adductors. I don’t like leg presses very much.
It’s an excellent movement, but I always feel like I’m going to give myself hemmorhoids from holding my breath at the bottom. Better part of valor and all that…
The best leg press I ever used was a cybex lever leg press. The moment arm is shorter at the top and bottom of the movement and You can really load weight on, speeding through the hardest part. You can get a good pump on those. They didn’t stress the back at all - the angle between the platform and the seat was perfect.
Haven’t really done anything for grip for the last few months. The heavy and high rep DB rows have been challenging the grip enough, though I did some 1 hand BW hangs from a smooth bar last Wednesday. Could only get 20 seconds per hand.
Okay - I’m hoping this is a pull and not another herniation. It’s on the left side and I don’t have any shooting pains in my hip or down my leg, but it’s in close to the spine. May have to quit DL’ing for a time.
Good session today though.
Yeah, go easy on the back. May be deload for a couple of weeks.
Back off a bit- fight that battle another day.
[/quote]
Think I’ll be okay enough by next thursday to do my speed deads. But I may need to focus on getting my lower back stronger without beating it up. That says to me a need to do multiple singles (15 or so) at around 70-85%. I may have to stop repping heavy deads altogether.
No Problem. There’s more than one way to force feed a cat.
[quote]skidmark wrote:
Ironmantrw wrote:
skidmark wrote:
Well, my gym went out of business. Closing their doors on Dec 1.
The good news is that anyone taking over the business is going to want to replace that equipment and so I may be able to score a squat rack for cheap and maybe some 45 and 100 lb plates.
We’ll see.
Got to find another gym in the meantime.
I’m seeing a lot of that here. Gyms are losing members left and right. A lot of people are cutting back and gym memberships are one of the first things to go.
I feel a lot differently. My workouts are probably what keeps me off blood pressure and cholesterol medication. I have an extensive family history of that. Plus it keeps me a little saner. I had rather pay 25 dollars a month to my gym than 100 dollars or more to a pharmacy.
I’d rather just get the equipment, myself as well. And then put together a crew to use it in my garage. Working out keeps me not too crazy…[/quote]
I’ve got plenty of equipment at home but no one to train with. Power rack, dumbells, leg press, etc. I’m thinking about donating most of it to the local high school. I’ll keep the rack, olympic plates and a few of the bars for use when I can’t make it to the gym even though I haven’t used them for several months.
[quote]skidmark wrote:
hel320 wrote:
I’ll try to find a link to the annual flaming turkey throw. I’m sure Carl has heard of it. Sounds like it may be right up yawls alley.
I thought you were jesting but for giggles I googled it and got this:
[quote]daddyzombie wrote:
skidmark wrote:
hel320 wrote:
I’ll try to find a link to the annual flaming turkey throw. I’m sure Carl has heard of it. Sounds like it may be right up yawls alley.
I thought you were jesting but for giggles I googled it and got this:
[quote]wasBr0k3n wrote:
wtg on the pr, hope the back turns out alright. go get a good massage - usually helps to fix me up faster.[/quote]
Thanks wasBr0k3n.
Tomorrow is assistance day - some rows should loosen it up pretty good and then I’ll go to the parking lot and let cars run over me. That’s about all the massage I can afford right now
Wifey’s got a bum wing or I’d hit her up fer one. Heart of gold, hands of steel, that woman.
Going to pound some water, glutamine, Emergen-C and some CalMagZinc and see if that knocks it out,
Bright side of hurting my back: Forces my body to use the weaker muscles of the right side which have been slacking since the disc herniation. May balance out my back strength if it goes on long enough…
No Worries - Should be over it by tomorrow. Kidneys are whining right now about having to process so much water, but I’m starting to feel better already.
I usually just take a dive, drink tons of water, take the above supplements and rest in bed all day. That usually gets it out of the system in a day.
Glad to hear nothing serious with the back and that the cold is getting better. Great work on the rack pull PR!
I also wanted your opinion on Wendler’s 5-3-1 program. I know you keep up to date on most of the routines out there and I am seriously considering the plan for my next twelve week program.
Thanks Skid, I purchased the e-book a couple of months back.
It does seem to share some of the same features as the WS4SB routines. I like the emphasis on “less is more”. For me, I noticed the biggest improvements when focusing on each main lift once a week. Sheiko was good for gaining more confidence with each lift but I really need a longer recovery period.
Thanks for your input, I and others really value your advice on a lot of this stuff.
[quote]mday wrote:
Thanks Skid, I purchased the e-book a couple of months back.
It does seem to share some of the same features as the WS4SB routines. I like the emphasis on “less is more”. For me, I noticed the biggest improvements when focusing on each main lift once a week. Sheiko was good for gaining more confidence with each lift but I really need a longer recovery period.
Thanks for your input, I and others really value your advice on a lot of this stuff.[/quote]
Well - as far as I can tell Wendler has just taken the Westside template and spread it out over into the next week. So it goes like this:
Week 1: DE Bench, ME Squat, ME BEnch,
Week 2: DE Squat, DE Bench, ME Squat
Week 3: ME Bench, DE Squat, DE Bench
etc, etc.
Takes out the deloads due to the lowered weekly volume, but strength continues to develop because you’re doing more heavy rep work more often while avoiding singles and the volume on assistance exercises is staying constant but the lowered frequency of training sessions lets you recover.
Clearly it’s effective. The program my coach has given me has much the same feel but I have a Bench, squat and assistance-only day each week or 6 days.
Congrats on PR. What are you doing for grip on those?