Its from the article Hardcore Stretching part 2, I just started doing it religiously.
Hey sharp eye, thanks, now I can reread those articles!
Nice work.
And skid speaking of nice work… your a busy guy with the work
niceness.
kmc[/quote]
Thanks kmc. Was definitely staying within my limits today, though. Set PRs usually indicate near burnout for me. I think I need to up the reps on fewer exercises for back and count deadlifting as an upper back exercise when selecting exercises for assistance day.
Bench tomorrow. Think I’m gonna give the 3-board manpon a whirl and see how far I can work up. I think I can get a number with a 3 in front of it for a single…
Back to dips as second movement and then some sort of extension for triceps. We’ll see. I’ve really been liking close grip bench, but that may be too much pressing…
[quote]skidmark wrote:
Bench tomorrow. Think I’m gonna give the 3-board manpon a whirl and see how far I can work up. I think I can get a number with a 3 in front of it for a single…
Back to dips as second movement and then some sort of extension for triceps. We’ll see. I’ve really been liking close grip bench, but that may be too much pressing…[/quote]
I am betting you can hit a minimum of a double with the big “3” my friend.
[quote]bunny7568 wrote:
skidmark wrote:
Bench tomorrow. Think I’m gonna give the 3-board manpon a whirl and see how far I can work up. I think I can get a number with a 3 in front of it for a single…
Back to dips as second movement and then some sort of extension for triceps. We’ll see. I’ve really been liking close grip bench, but that may be too much pressing…
I am betting you can hit a minimum of a double with the big “3” my friend.
[/quote]
Thanks for the vote of confidence, Bunny! I did double 285 at 1.5 board height starting from the bottom last bench session, so you may be right.
3-board Manpon Press
135x12
225x8
275x4
305x3,1 (PR weight, tris couldn’t push anymore on set 2)
275x5
Full ROM Test
245x3 (PR reps - never tripled this weight before)
Was going to wait till tonight to do the above but I got too eager to try it. Just about anything would have been a PR on the exercise, since this is the first time I’ve done it.
Dips and triceps work later.
edit:
Like tomorrow later. I’ve gotten like 4-5 hours of sleep a night for the last week, I’m beat after lugging around a bunch of computers all day, and from managing various family dramas.
That’s better. Dips were on the schedule, but I shied off doing them today. Hadn’t done a full range DB bench for a while so I thought I’d give 'em a spin. Only got one rep higher than last time I did them, but each rep was more solid than ever. I could’ve done six, but #6 would have been fugly.
Bumped the speed squats up since I’m projecting a 400 lb max squat and using straight weight on speed sets. I like to use 70% when doing straight weight. I plan to add bands in subsequent sessions.
Gotta back off on the DLs and go for reps at 80% or less. Give my back a rest. Today was harder than it should have been.
Rack Pull from patella bottom
455x1
495x1
555x1 (PR weight + 35)
525x3 (PR weight +5 at these reps)
Speed Squat
225 2x3
255x3
275 8x3
Good Mornings (arch back, wide stance, bent leg)
185x8
205x8
225 3x5
135x20
Ab wheel of painful torture (standing)
2x10
1x8
Hanging Leg raises to L
1x8
1x10
Not too shabby. Back was getting tired on the rack pull. Tore a callus on the left hand only a little bit, but it gave me an excuse to stop.
Good session.[/quote]
Awesome session. How do you use the ab wheel standing? Or do you mean you are going from a standing position to horizontal… and then returning to the standing position using the ab wheel?
[quote]bunny7568 wrote:
skidmark wrote:
12-14-2008
Lower Day
Pulls
Full ROM W/U
135x12
225x8
315x6
405x3
Rack Pull from patella bottom
455x1
495x1
555x1 (PR weight + 35)
525x3 (PR weight +5 at these reps)
Speed Squat
225 2x3
255x3
275 8x3
Good Mornings (arch back, wide stance, bent leg)
185x8
205x8
225 3x5
135x20
Ab wheel of painful torture (standing)
2x10
1x8
Hanging Leg raises to L
1x8
1x10
Not too shabby. Back was getting tired on the rack pull. Tore a callus on the left hand only a little bit, but it gave me an excuse to stop.
Good session.
Awesome session. How do you use the ab wheel standing? Or do you mean you are going from a standing position to horizontal… and then returning to the standing position using the ab wheel?
[/quote]
Basically start bent over like I’m touching my toes, but with the ab wheel in hand. Then roll it out as far as I can till I’m mostly horizontal (still only going to just above my forehead, can’t do a full extension yet) and then use the hip flexors to get me back to starting position.
If I get much heavier these are going out the window and I’ll do pull down abs like everyone else. A wider stance makes you more stable and bringing in the stance width is a sort of progression on the ab wheel.
Since a lot of the cool dudes hang here, I wanted to throw this in…
Skid, Elaik, capacity, soldog,jwilly,geech, steely, eco,Burnesy ect…Best wishes to you and all of yours in this holiday season.
Skid, my training has been spotty at best, but I’m getting back on track. I’ve got a special date (in 3 months) and I want to impress. And yes, I know how stupid that sounds! And like always…I just don’t care!
[quote]skidmark wrote:
bunny7568 wrote:
skidmark wrote:
12-14-2008
Lower Day
Pulls
Full ROM W/U
135x12
225x8
315x6
405x3
Rack Pull from patella bottom
455x1
495x1
555x1 (PR weight + 35)
525x3 (PR weight +5 at these reps)
Speed Squat
225 2x3
255x3
275 8x3
Good Mornings (arch back, wide stance, bent leg)
185x8
205x8
225 3x5
135x20
Ab wheel of painful torture (standing)
2x10
1x8
Hanging Leg raises to L
1x8
1x10
Not too shabby. Back was getting tired on the rack pull. Tore a callus on the left hand only a little bit, but it gave me an excuse to stop.
Good session.
Awesome session. How do you use the ab wheel standing? Or do you mean you are going from a standing position to horizontal… and then returning to the standing position using the ab wheel?
Basically start bent over like I’m touching my toes, but with the ab wheel in hand. Then roll it out as far as I can till I’m mostly horizontal (still only going to just above my forehead, can’t do a full extension yet) and then use the hip flexors to get me back to starting position.
If I get much heavier these are going out the window and I’ll do pull down abs like everyone else. A wider stance makes you more stable and bringing in the stance width is a sort of progression on the ab wheel.[/quote]
Don’t see you getting fat Skid but had to peep your thread.Nice training and I know those rack pulls had to rock you.That soreness is the part we all like as it lets us know we pushed hard and validates the training.Keep hammering away great work!
[quote]kmcnyc wrote:
Dude
after the bid day you had the other day still not so shabby…
you cant PR every where all week dude.
or can you?
kmc[/quote]
Not constantly, you’re right about that. I’ve been pretty fortunate lately, and today wasn’t so bad - you’re right about that too.
Haven’t been taking care of myself well enough to keep making daily PR’s. My boss has given me more things to do with short deadlines, so I’m working more (which is a good thing, really) and it takes away some mental energy I might use for training.
Today just tells me I may need to cruise for a week or so and eat a ton.