I just need to get more diligent with the Wheel o’ doom …
But I’m enjoying seeing your numbers and looking at them as potential targets (or at least fractions of them as targets). You make a great example.
12-4-2008
Assistance Day
(All presses done standing)
Push Press
115x5
135x5
155x3
175x3
195x1
185 2x3
1-Arm Overhead DB Press
75 4x5
Partial BB OHP
(Weak point Training - area btwn nose and just overhead)
135 2x10
Gonna rest a few hours and do rows and pullups + kurlz.
Push press is technical. Wasn’t getting my head under the bar and so failed on a 2nd rep of 195. Elbows are taking different paths on the press. Right hand isn’t landing on the bar right after the push.
Think I’m going to start pressing every day, varying the load but maybe keep volume the same across the week and boost it each week just a bit. I’ll have to reduce daily pressing volume but I only do this much cuz I hit it just once a week.
From Shelby Starnes’ log on the Elite Fitness Systems website.
If I wait until I can think of something clever to say, you’ll already be deadlifting 550. Nice work on the 515.
[quote]Carl Darby wrote:
If I wait until I can think of something clever to say, you’ll already be deadlifting 550. Nice work on the 515.[/quote]
Thanks, Carl.
That was pretty clever…
Did it work?
Haven’t tested it yet. I’ll let ya know.
12-4-2008 cont’d
1-Arm DB Row
155 3x5 (PR weight)
Pullups (Med pronated grip)
BW 2x15
BB Curls
135 2x4
Rt arm rebalance
DB Curl
55 2x6
That’s it.
Abs tomorrow.
Outstanding to say the least. Way to throw the heart into it. Big gains are made by big thinkers. Keep thinking big, the skies the limit.
[quote]streamline wrote:
Outstanding to say the least. Way to throw the heart into it. Big gains are made by big thinkers. Keep thinking big, the skies the limit.[/quote]
Thanks Streamline. 
I gotta focus on getting my lower back healthy. Each heavy deadlift session is extremely uncomfortable the next 2 days and it’s not just muscle soreness.
I think the erectors down there are either inhibited or weak and I need to do some high rep stuff to strengthen/rehab the area.
The deadlift the other day was a PR, but I had to stop because the lower back couldn’t take another jump in weight, while the hands, upper back and legs were all ready for more. The way 495 came off the floor, I should have been good for 40 lbs more. But at 515 my lower back couldn’t keep an arch. It’s limiting my squats too.
So I think rack pulls and Dimel DLs for sets are the needed elements and unweighted reverse hypers to get blood into the area.
Anthony Ditillo on training every day.
If I were to do some thing like this I’d pick these 4 exercises:
Clean and press
Dip
DB Row
Snatch Grip DL
Work one exercise really hard each day while maintaining the others inching up the volume and intensity over time.
I applied Steve Justa’s singles program, which is a lift-every-day program, to these lifts for a period of 2 months and brought all my upper body lifts up by 20 lbs and my DL by 40, all of which were PRs for me at the time. It required a lot of food, but I was never sore and I always felt great, though I did start getting light headed on the cleans.
In Justa’s program the volume waves over the course of a week from 3 reps to 15 reps, adding 2-3 reps a day and you never feel that you are working particularly on any rep. Additionally, since you are working the lift every day the need for warmup is greatly diminished. I often just started the session lifting the top weight straight off.
By the time you’re doing 15 singles with a weight, each rep 1 to 2 minutes apart, you are pretty much guaranteed the capability of doing a triple with it.
“Rock, Iron, Steel” is worth a read.
Skid,
like I say to everyone else…
good mornings
Like you said, low weights, high reps and exact form in addition to pulls and dimels. Do good mornings like dimels, 3x20, as a supplemental workout, not in the same workout as your pulls and dimels.
but you knew that.
OL
Skid,
like I say to everyone else…
good mornings
Like you said, low weights, high reps and exact form in addition to pulls and dimels. Do good mornings like dimels, 3x20, as a supplemental workout, not in the same workout as your pulls and dimels.
but you knew that.
OL
Good to be reminded. I have so much clutter upstairs that I lose track of what would be good to do in favor of what I like to do…
So, it was just me and the wheel of doom, skidmarking along, as I like to think of it, when my foot cramped and I lost balance. Luckily, on an ab wheel, at the bottom of the rep, it isn’t that far to reach the ground with one hand and get stable.
But, I’m thinking of doing it every day, I like the idea of some lifts or exercises being daily for work strengthening rather than at intervals.
Kind of like swimming.
12-6-2008
Bench Day
1.5 board pin press (From the bottom)
135x5
185x5
225x5
255x5
285x2 (PR weight at this height)
285x0
275x2
275x2
235x8,6
Close Grip Bench
205x5,5,5
No time for a whole lot today. Breaking down furniture to throw away and helping a friend clear out their house. Gonna watch De La Hoya and Pacqiou tonight.
This seemed to do the job though…
[quote]Elaikases wrote:
So, it was just me and the wheel of doom, skidmarking along, as I like to think of it, when my foot cramped and I lost balance. Luckily, on an ab wheel, at the bottom of the rep, it isn’t that far to reach the ground with one hand and get stable.
But, I’m thinking of doing it every day, I like the idea of some lifts or exercises being daily for work strengthening rather than at intervals.
Kind of like swimming.[/quote]
Been thinking of that myself, though I haven’t been acting on it. I hate ab work; it’s boring, it hurts, it’s hard.
And all my lifts go up when I do it. So I guess I’m stuck.
I am competely stunned by how easily Pacquiao took De La Hoya apart. I was looking forward to a great technical fight between two giants in the sport and then Pacman just overwhelmed DLH from the first round.
I think he knew he had a good chance of winning when DLH leaned in on him in the first round and the Pacman just pushed him off. He knew that he had the strength, conditioning and speed to run the fight at that point. And that’s exactly what he did. I suspect Pacquiao’s been fighting beneath his natural weight for years, because coming in bigger slowed him down not at all.
Sad to see DLH get a beat-down like that, but Pacquiao came in ready for war and earned that win.
Maybe De la Hoya will get a hint and hang up the gloves. Awsome PRs recently Skid! That DL is saweeeet.