Fell behind a couple workouts, I’ve been doing them, just haven’t had time to post them, so I’ll post two in a row here now, and then get to todays leg workout, probably post that tomorrow. later
Thurs. june 5/15----------------------------------------------Pulled over----------------------------------
High pulls----------------------------------knee to elbows
135x10--------------------------------------mex15
155x6-----------------------------------------mex15
175x6----------------------------------------mex15
195x6---------------------------------------mex15
195x6--------------------------------------mex15
215x5----------------------------------------mex15
175x12–drop—155xfailure
Squat--------------------------------rev preacher-- to–reg preacher ( flip hands)
135x10---------------------------------75x8 + 8
225x5------------------------------------75x8=8
315x5-----------------------------------75x8 + 8
365x5 ( 17’ box)---------------------75x8 + 8
405x3 ( 17’box)----------------------75x8 + 8
365x8 ( 15’ box) big set !
This is where I would string together 4 exercises in a circuit for a big finish to my workout, problem is I never write this part down, and I don’t remember what I did that day. You’ll have to take my word for it, but I believe I did some trap bar squats, some rear delt machine, and some curl downs, anyway I’m sure I left beat-up, and pumped. later !
Sun, June 7/15-----------------------------------Log Jamb !---------------------------------
Log press---------------------------curl grip pulldowns
95x15------------------------------------150x10
115x10-----------------------------------170x10
135x10---------------------------------------200x10
155x5-----------------------------------------220x10
135x8–CG----------------------------------240x8
13510–WG---------------------------------200x10
115x12--------------------------------------180x15
95x15---------------------------------------160x15
Bench---------------------------------Nautilus Row
225x10---------------------------------200x15
255x5---------------------------------200x15
275x3x5-----------------------------200x3x15
Big finish !
Plate raise----------TRX skull crusher---------dips----------TRX FP---- ^ push-ups
45x20---------------------mex20-----------------mex20---------mex20---------mex16
Did this circuit 3 times !
Log press are the new love of my life, I might leave my wife for standing overhead log presses, front delts ( cokked ) traps and upper back ( cooked ) Off to do todays workout, Later !
Are you doing strict press with the log or using any leg drive? And is your log dual handled? You wrote about using close grip and wide grip.
Log pressing is awesome and terrible at the same time. I love how easy it is to clean heavy weight, but then you realize that you can’t breathe anymore, haha.
T3hPwnisher, for the presses the other day I actually used an NFL bar, I think that’s what they’re called, where the bar splits in two and has different parallel grips in the middle. The bar I used has a straight grip on the out side, and one on the inside, with 3 different 45’ grips between the straight ones. when I use this bar to bench I like the 45’ grips, but for overhead I like the straight grips, hence wide grip, and close grip.
I do train occasionally with some local strongman guys, and have used an actual log before the feel is almost identical. The difference being the grip width, and how the log feels on your hips halfway through the clean. The reason I wrote log press the other day was to avoid a long winded explanation 
I will be doing these presses every week now to try and get these log presses up to where my standing straight bar press is at around 205x5
and to answer other question, strict press as much as possible with a little leg drive on final reps, and alot of leg drive on final set. later
June 9
Push Heavy
Bench
Bar x 20
95 x 5
135 x 5
165 x 5
185 x 3
225 x 1
235 x 1 PR
DB shoulder press
50 x 5
60 x 5
70 x 5
Close Grip
95 x 5
135 x 5 3 sec pause
135 x 5 3 sec pause
Tricep circuit
Overhead ext.------------triangle pushups
65 x 8------------------------Bw x 20
65 x 8------------------------Bw x 20
65 x 8------------------------Bw x 20
[quote]AnytimeJake wrote:
T3hPwnisher, for the presses the other day I actually used an NFL bar, I think that’s what they’re called, where the bar splits in two and has different parallel grips in the middle. The bar I used has a straight grip on the out side, and one on the inside, with 3 different 45’ grips between the straight ones. when I use this bar to bench I like the 45’ grips, but for overhead I like the straight grips, hence wide grip, and close grip.
I do train occasionally with some local strongman guys, and have used an actual log before the feel is almost identical. The difference being the grip width, and how the log feels on your hips halfway through the clean. The reason I wrote log press the other day was to avoid a long winded explanation I will be doing these presses every week now to try and get these log presses up to where my standing straight bar press is at around 205x5
and to answer other question, strict press as much as possible with a little leg drive on final reps, and alot of leg drive on final set. later [/quote]
Most likely a swiss bar. A football bar is similar, but the grips are angled and contained inside of a football shaped metal frame, whereas a swiss bar is just rectangular with parallel grips.
Been a while since I used my swiss bar, but it’s a nifty piece of equipment. If you ever get bit by the bug, try it out with floor presses. For some reason, it just feels “right” when you do them with that bar.
Tues, june 9/15------------------------------------------wake the ‘’ DEAD ‘’-------------------------------------
Deficit deads ( 2 1/2’’ )-----------------------------------standing abs
135x20-------------------------------------------100x10
225x10-------------------------------------------110x10
315x5---------------------------------------------120x10
365x5----------------------------------------------130x10
285x5----------------------------------------------140x10
405x3----------------------------------------------150x8
335x11
leg press---------------------------------preacher curl ( straight bar )
10plts X 3x25--------------------------------95x3x10
big finish
DB cleans----------incline curls-----------rear delt machine--------------inverted row ( smith )
60x20------------------40x20--------------------140x15---------------------------mex15 + 5 half reps
did circuit 3 times, awesome upper back pump !
Great workout, nobody was in the gym, but me and Brandon, he was squatting, and I was deadlifting, right now I’m doing all my deadlifting beltless from the deficit, and mostly stiff leg to keep as much stress off my knee as possible, but I’m actually starting to get strong with this style of deads, 405x5 is getting respectable for this kind of deadlift me thinks sort of a pet exercise, same as the way I do standing abs, standing facing the cable stack, I’ve been doing these for so many years now that I’m ridiculously strong at these. It’s fun to train with big strong guys, and get them to try these, funny stuff, everyone should have a pet exercise they can spank other lifter’s with.
We were discussing the log press, or swiss bar press, turns out the bar weighs 65lbs, not 45lbs, so all my lifts fr4om the other day aren’t so bad. Brandon and I were just talking about it before I started typing, and I said how heavy it made the lifts feel. He weigh\d it last week for the same reason, good times. Later
this is the exact bar that we have at my club, thought I’d clarify, I like to bench with the 45’ handles in the middle, but for overhead I like to use the outer straight handles, I tried the inner ones but made me weaker. latyer
That’s a pretty slick bar. Good combination of the two.
After a few days off I felt all healed up. Wanted to test my 1 rep max, might start doing this after a four day rest.
Car looks awesome dad! Wish I was there to see it!
235 is a big bench when your arms are 4ft long clint This is a problem I had until my mid 20s, then I finally started to thicken up through my torso. We have long skinny arms, it’s a bit of a curse, dips, dips, dips, chins, chins, chins, steady diet of dips and chins is what put girth on my torso, and finally got my bench moving. Even now that I have a respectable bench, when I want to move my bench up I concentrate on weighted dips, and heavy incline presses. Also my gym has a rear delt machine, where you place your elbows on the round pads ( I’ll throw up a pic below) I’ve never been a big fan of machines, but lately I see some wisdom in a few of them, and this one in particular. The resistance is on the back of my elbows, and I can focus on all aspects of my upper back, from traps, rhomboids, to rear delts. This machine has become a big part of my routine last couple of months, and I can realy feel the extra stability in all my presses. Food for thought
T3hPwnisher, I found a local lifting supply store about 6mths ago, and I bought a bunch of speciality bars for the guys, farmer’s walk handle’s, swiss bar, saftey squat bar, couple different styles of trap bar, as well as some pretty nice Oly bars with different stiffness, the ends are colour coded to let you know. Anyway the brand is ‘‘Extreme monkey’’, I’ve never heard of it before, the stuff is ridiculously cheap to buy, but decent quality. The swiss bar pictured above cost me 150$, saftey squat bar was 150$, and the farmer walk handles were 80$ each. These are all solid bars with no bearings, so there’s not much to go wrong, and I’d have no problem recommending them for a home gym, I’ve had no problem at my commercial gym. Brandon actually had 650lbs on the Oly bar the other day for box squats. Anyway thought It was worth mentioning. Before anyone gets excited these aren’t FTS quality bars, but they hold weight, and get the job done !
This is the rear delt machine I’ve been having a love affair with lately, this is also the same line of equipment as all my sectorized stuff, when I talk about row machine or whetever. Later
150$ clint, turns out Extreme monkey is a Canadian company handled by treadmill factory, even though thats not where I deal through, the benches look pretty cheesy but the bars seem to work.
One night of not going to the bar Clint, and you could own this later
One last thing, two last things sorry I’m like a kid in a candy store, 240$ for the real log, and 99$ for the axel, I want both for my club, I’m done for the night
June 11
Pull heavy
Dead lifts
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
405 x 1
Weighted chins
Bw x 10
25 x 5
35 x 5
45 x 5
45 x 5
Barbell curls
45 x 20
45 x 20
45 x 20
Quick workout today, had some running around to do!
Yeah dad, the span of my arms from middle finger to middle finger is 6"4 ha ha
Makes things a little tricky but I’m making it work!
June 12
Legs heavy
Squat
95 x 5
135 x 5
165 x 5
185 x 5
205 x 5
Weighted step ups
Bw x 10
50 x 10
50 x 10
50 x 10
Dip bar leg raises
Bw x 10
Bw x 10
Bw x 10
That power lifter suggested I try putting a piece of ply wood under my heels to help my form. He said with my high hips and strong back it’s the reason I get bent over during Squats. Man! What a change! I was actually able to stay straight up and not end up doing good mornings! My legs are crazy sore today!
If you can . Get some olympic weight lifting shoes. It’s the single best thing I’ve done for my squat . I did much research on them all n compared and figured out the best bang for your buck shoes. In my opinion*.
WEI-RUI olympic shoes are what I bought and have worn for 2 months now.
1.They have the .75 raised heal. Which is the standard of what you want.
2.They have a real wood heal. Again, what you’d want.
3.They have the stability strap. Again , what’d you want for full support.
High end shoes like the Nike and Adidas are around 200 bucks, they look flashier but perform the same from what I’ve gathered. Both have the same 3 specifics mentioned above, cept maybe they have 2 straps vs. Just one.
There are some mid level (pricewise) shoes that are good too like the Rogues …ect. same 3 qualities again for about 130 bucks (avge)
The Wei Rui are like 95 bucks, but have been on sale for like 70 for quite some time. Which is what I paid. I don’t have endless money…so much research and a one time purchase was what I had. Glad I did.
Sun, June 13/15------------------------------------Pulling squat---------------------------------
High Pulls----------------------------------------knees to elbows
135x10---------------------------------mex20
155x10--------------------------------mex15
185x5----( 1 min rest)
185x5----( 1 min rest )
185x5----( 1 min rest )
185x5----( 1 min rest )
185x5----------------------------------mex15
155x16 ( some cheat reps)------mex20
box squat ( 15’’ box )-------------------preacher curl ( straight bar)
225x10--------------------------------95x10
315x5---------------------------------95x10
365x5x5----( 1 min rest on these as well )
315x13-----------------------------95x10
Big finish !
Trap bar squats + kirk rows-----machine curl----rear delt machine------DB clean
225x10+ 10----------------------------30x20-------------140x20----------------60x20
Did circut 3 times !
Good workout today, left the gym with a crazy back pump. I had a wipe out the other day on my mountain bike, skinned and banged up my knee, so I just went easy on the squats today. Anyway good day, it’s funny these workouts are starting to feel like a breeze, banged this out in an hour today. My body’s starting to adjust to this style of workout. Good times.
As far as putting plate under your heels, or shoes that do the same effect, I wouldn’t recommend either personally, but to each they’re own. I like to lift in my socks or in flat shoes ( soles as thin as possible) I believe in the teachings of Stuart McRoberts ‘’ Brawn’’ always air on the side of caution, and do moves in the most natural way possible. Weight lifting injuries seldom happen in the gym, they are cumulative, they happen over time. By doing a move in an un-natural way for an extended length of time, then your joints start to get cranky, you keep going ignoring the discomfort, than you end up burning out the joint !
I’ve been lifting heavy, and intense for over 25yrs, and I’m the only lifter I know that doesn’t have a weight lifting related injury, I don’t have any discomfort in any of my joints, shoulder’s, elbows, knee’s ( I have a bad knee from a work related fall ) but even with that I squat pain free. On daily basis around the gym I hear lifter’s complain about knee’s, shoulder’s, and elbows bothering them, these are young lifter’s, that aren’t even moving much weight, but they’ve burnt out they’re joints lifting incorrectly, benching with they’re elbows flared, squatting with plates under they’re heals. ‘’ Whatever’’ people will do what they want, and tell me I don’t know what I’m talking about, but I’ve squatted over 500, benched over 400, and been in that ball park for over 20yrs with out one hint of an ache or pain in any of my joints. I love moving big weights, but I love being healthy and mobile as well, and I’m in this thing for the long haul. To Clint, and anyone else reading this, do yourself a favour and pick up a copy of ‘’ Brawn’’ or ''Beyond Brawn " The bible on life long heavy lifting !
These are just my opinions, I don’t have time to waste arguing on the net, that’s retarded. Later !