2008-11-14
Zercher Lift from pins
135x5
225x3
275x3
315 3x3 (PR Reps +2, Sets +2)
Sumo Deadlift
345 8x3 (+10 lbs - stay at this weight and get faster)
Hack Squat
2 plates/side x 20
That’s it. Abs are still hurtin from last time I trained them so no abs today. Prob tomorrow.
Zercher’s were not easy, but not so hard. Just right I guess. I had to work for the last two reps of the last set, but it was well within limits. Guess I’ve been sandbagging…maybe.
All the reps were easier than the single I did two lower sessions ago. Hard to believe I got that much stronger in such a short time. Part of it may be neural adaptation to the movement and part of it actual new strength, but a 100% lift basically became an 85% lift in less than two weeks.
The sumos have cemented some muscle in my ass though. So much so that I may need to do complementary training for my hip flexors. On the sumos I really need to concentrate on squeezing the weight of the floor with my glutes and make sure that my shoulders rise at the same time as my behind. Hips come up first on the first rep and then I hit 'em fine the next two.
Steve Justa - Seriously strong Nebraska nutcase. He did his own music in this video:
“Rock Iron Steel” is worth picking up and the training regimens worth trying if you want to get brute strong.
He has a new book out which he advertises in the info box of the video up on the right. I might buy it.
My lower back on the left side was feeling pretty iffy going into the workout today, but the workout itself seems to have helped it. I was really concentrating on form and keeping a neutral back and it seems to have paid off. Think I’ll rotate to high box squats next time.
I going to see how many reps I can get with 3 plats a side on hack squat next time. I put my feet wide and my toes off the platform in order to really nail the glutes.
My lower back on the left side was feeling pretty iffy going into the workout today, but the workout itself seems to have helped it. I was really concentrating on form and keeping a neutral back and it seems to have paid off. Think I’ll rotate to high box squats next time.
I going to see how many reps I can get with 3 plats a side on hack squat next time. I put my feet wide and my toes off the platform in order to really nail the glutes.
This is just coo-coo.
[quote]skidmark wrote:
2008-11-14
Zercher Lift from pins
135x5
225x3
275x3
315 3x3 (PR Reps +2, Sets +2)
Sumo Deadlift
345 8x3 (+10 lbs - stay at this weight and get faster)
Hack Squat
2 plates/side x 20
That’s it. Abs are still hurtin from last time I trained them so no abs today. Prob tomorrow.
Zercher’s were not easy, but not so hard. Just right I guess. I had to work for the last two reps of the last set, but it was well within limits. Guess I’ve been sandbagging…maybe.
All the reps were easier than the single I did two lower sessions ago. Hard to believe I got that much stronger in such a short time. Part of it may be neural adaptation to the movement and part of it actual new strength, but a 100% lift basically became an 85% lift in less than two weeks.
The sumos have cemented some muscle in my ass though. So much so that I may need to do complementary training for my hip flexors.
On the sumos I really need to concentrate on squeezing the weight of the floor with my glutes and make sure that my shoulders rise at the same time as my behind. Hips come up first on the first rep and then I hit 'em fine the next two.[/quote]
Nice progress Skid - how about chalking it up to eating a surplus of higher quality calories?
RE: “cementing” muscle - do you mean adding muscle or sticking the fibers together? and why would Sumo DLs do that? (sticking the fibers together that is).
[quote]soldog wrote:
skidmark wrote:
2008-11-14
Zercher Lift from pins
135x5
225x3
275x3
315 3x3 (PR Reps +2, Sets +2)
Sumo Deadlift
345 8x3 (+10 lbs - stay at this weight and get faster)
Hack Squat
2 plates/side x 20
That’s it. Abs are still hurtin from last time I trained them so no abs today. Prob tomorrow.
Zercher’s were not easy, but not so hard. Just right I guess. I had to work for the last two reps of the last set, but it was well within limits. Guess I’ve been sandbagging…maybe.
All the reps were easier than the single I did two lower sessions ago. Hard to believe I got that much stronger in such a short time. Part of it may be neural adaptation to the movement and part of it actual new strength, but a 100% lift basically became an 85% lift in less than two weeks.
The sumos have cemented some muscle in my ass though. So much so that I may need to do complementary training for my hip flexors.
On the sumos I really need to concentrate on squeezing the weight of the floor with my glutes and make sure that my shoulders rise at the same time as my behind. Hips come up first on the first rep and then I hit 'em fine the next two.
Nice progress Skid - how about chalking it up to eating a surplus of higher quality calories?
RE: “cementing” muscle - do you mean adding muscle or sticking the fibers together? and why would Sumo DLs do that? (sticking the fibers together that is).[/quote]
Adding muscle, smartydog. Sumos really make you flex your ass and hams to get the bar off the floor. It can only help my squat, I’m thinking.
Eating more is inherent in the developing more strength - more food=more muscle=more strength.
So there. Thanks for checking in 
Just nail the ice cream in the shakes.
Remember, non-fat milk = prostate cancer; a little milk fat = better health, better testosterone generation, better flavor and more calories.
[quote]Elaikases wrote:
Just nail the ice cream in the shakes.
Remember, non-fat milk = prostate cancer; a little milk fat = better health, better testosterone generation, better flavor and more calories.
[/quote]
Give me cholesterol and lots of it!
muktuk for the house.
[quote]skidmark wrote:
This is just coo-coo.
http://www.cnn.com/2008/WORLD/europe/11/14/second.life.divorce/index.html[/quote]
Caught my avatar eyeballin a couple of the female avatars and had to have a serious talk with it. Think it’s been sneakin over to the sama when I’m not around.
Been looking more at deadlifts.
Is there a grip you like better than the others?
Thanks.
I like warmups with clean grip until I can’t hold on and then I switch to mixed grip. I alternate the “up” hand each set. There’s no need to, I’m just a symmetry freak. It’s my math background, you see.
[quote]hel320 wrote:
skidmark wrote:
This is just coo-coo.
Caught my avatar eyeballin a couple of the female avatars and had to have a serious talk with it. Think it’s been sneakin over to the sama when I’m not around.[/quote]
I actually monkeyed around in second life for a few weeks. My avatar was a naked, buff, stacked, lemon-yellow-skinned woman with silver hair. I was trying to get in touch with my inner estrogen source.
I had stalkers, man. I had to go out to the hinterlands to be left alone.
Eventually I got bored, I guess because my imagination isn’t active enough. But it’s like a video game where nothing of note happens. The only cool thing is that you can fly. Why recreate real life when real life is already happening, y’know?
[quote]skidmark wrote:
I like warmups with clean grip until I can’t hold on and then I switch to mixed grip. I alternate the “up” hand each set. There’s no need to, I’m just a symmetry freak. It’s my math background, you see.[/quote]
Forgive my ignorance, but what is a clean grip? I know what a mixed grip is, but I haven’t heard of a clean grip.
[quote]Elaikases wrote:
skidmark wrote:
I like warmups with clean grip until I can’t hold on and then I switch to mixed grip. I alternate the “up” hand each set. There’s no need to, I’m just a symmetry freak. It’s my math background, you see.
Forgive my ignorance, but what is a clean grip? I know what a mixed grip is, but I haven’t heard of a clean grip.
[/quote]
It’s just having both hands facing the same way, palms toward the body.
Good, that is the way I think I like best.
Thanks!
Having trouble deciding if I’ll take a day off tomorrow or go ahead and do assistance work, since I pushed my Lower body day up one early yesterday.
Biceps are pretty tired from the zerchers yesterday and it’s all rowing/pullups tomorrow…
Guess I’ll wait and see how I feel.
Until this gym thing is settled one way or the other, I’ll need to rig up some sort of catcher bars for squats. Got a ton of cinder blocks and old Oly bars. Can probably make something I can squat safely in. It’d be cool to do some deep Anderson squats for a little change. Those’d be nasty good.
191 lbs this morning. Let’s see if I can push it higher…
[quote]skidmark wrote:
Having trouble deciding if I’ll take a day off tomorrow or go ahead and do assistance work, since I pushed my Lower body day up one early yesterday.
Biceps are pretty tired from the zerchers yesterday and it’s all rowing/pullups tomorrow…
Guess I’ll wait and see how I feel.
Until this gym thing is settled one way or the other, I’ll need to rig up some sort of catcher bars for squats. Got a ton of cinder blocks and old Oly bars. Can probably make something I can squat safely in. It’d be cool to do some deep Anderson squats for a little change. Those’d be nasty good.[/quote]
The plastic, foldable sawhorses I use do the job. Got any saw horses of any kind?