Friday 9/2:
DL: 3’s then 2’s, up to 4x1@ 330
Box DL: 3x3@265.
Hammer seated row: 2x6@185/ 3x6@225
SQ: 2x3@ 135 & 185/ 3x3@225
Pulldowns: 5x10@ 235.
misc. band stuff
good work in here! Box DL? are you standing on said box? if so, how tall is this box? if not, what are they?
Hey OG. Box DL’s from JTS training. You set up backed into a box/bench, so that your shins stay as vertical as possible. Not unlike ‘straight leg’ DL; just their name for them I suppose. For me it’s not ALL hip hinge (like RDL), and it’s not ALL very straight leg, bending forward at the waist (which I dislike), it’s just right there in between. Huge lower back pull, then big lockout power at the top with back/glute/hips. Hamstring of course, but I just don’t ‘feel’ it there to much.
Thanks for stopping by.
Not to skip over my meet in 3 weeks…but I will. 3 MONTHS from today (+/-) is the end of year meet I’m doing; Colo. State Championships as it’s called. As I fell short of most of my goals in August, I shall set only 1 for December: to pull 400+ ( about a 30lbs. PR from the August meet). I had set this early last spring, to hit by the end of the year. I had also set “to break 1000 total” as a goal; I’m letting that go/not going to obsess over it.
I’m sitting at a 930 right now.
We’ll see how long this last…
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Slow the train down z man. Don’t even think about December until after this meet. There is no reason you can’t get 400+ this meet and then reset your goals for December and perhaps go for that 1,000.
You will find out the number of meets we can compete in do to injuries, life commitments, etc. is somewhat limited. Don’t waste any of those opportunities by looking too far forward. Just my two cents.
Oh sure, the ol’ voice of reason routine. Nice one Dave:)
I hear you, I’m still getting back up to speed after the LAST meet I did. Not the best meet schedule overall I suppose, but so be it. I’ll be happy to repeat my numbers, on the way training-wise through the next few months.
And I’m not being negative when I say, it’s unlikely for me to pull a 26lbs. PR in 3 weeks…just saying.
Anything could happen. Even the word says i’mpossible.!
[quote=“ChickenLittle, post:609, topic:205524, full:true”]
Anything could happen. Even the word says i’mpossible.!
Good grief. OK thanks, little miss sunshine:)
Have you ever had to grind out a single? I mean, truly grind?
That was a skill I had to learn. Early on, I used to hit resistance and that meant failure. But then I learned to grind a bit. Bench and squat. Not DL. Never could grind DL.
I think you’ve got a lot more in you.
But so soon my friend…so soon to Grind another PR single??? And then what, take another month to recover from THAT?!?
To your point, I recall my 374 DL PR being doable, not horrible/grinding so much, but hard that day at 176bw. Thinking back, I did break the floor, then just kept it moving up to the top.
Lift more I will.
OH SNAP I DO CONCUR.
Dead lifts for me though, no a grind so much as a reminder for patience to stick it out, keeep pulling. It was a surprising tip I heard form Kim Walford say it once took her 20 seconds or something crazy to get a dead lift up. PATIENCE and stuff sometimes goes up!
26 pound PR in three weeks is absolutely doable with meet adrenalin flowing and bearing down on the pull.
Karen is a very good judge of ability, If she says there is a lot more there then there is. The notable exception to her judgement is being friends with me but she is friends with everyone so that can’t be held against her.
Don’t let your expectations be the limiting factor on your lifts. Visualize pulling 405 at least 5 times per day. Every detail from set up to lock out and setting the weight down. Picture yourself doing it in your mind with perfect form every time.
On meet day you just physically copy what you have seen in your head many, many times over the past three weeks, It will go up.
Thanks Brute and Dave; I’m pulling tomorrow, up to singles at 335-345, that’s what I’m planning on topping out at. I wont pull heavier again, until meet day. That is the plan (subject to change as always).
I will work grip, upper/lower back going forward, just not any top-end pulling from the floor…until meet day. But I do like the visualization you brought up, and it will be implemented.
Yes, I agree, while Karen’s choice of friends is suspect, she’s so endearing that it’s easy to overlook.
17 days out.
***Warning: Rant Ahead!
Of all the Dam Nerve.
Held the elevator in my building today, for a resident (60yrs, female) who I know, but not very well. I recently moved into the building, where I also work part time. Anyway, she asks “do you live in the building”, and I say “yes, I do”. She then asks “do you like outdoor activities?” Sure, I say, but I don’t get out to often. Then this; “Well, you look like you hike, or do bicycle riding”, as she looks me over a bit.
Really?..really? I look like I “hike or do bicycle riding”. Well F**K that! While I wasn’t truly offended in anyway, I was Dam sure Offended in Every Way!!!
Good grief. Clearly (ChickL.) I was hiding my curves, and (DaveB) my overall bulk, but jeez lady.
Talk about motivation, from a ridiculous source:)
Alright, moving on I am.
Tuesday: SQ/BE
DB hammer press: 8’s at 50,50,60/ 3x8@ 70’s
SQ: worked up to 4x2@ 255. Yes, pretty light.
paused: 3x2@ 225.
BE: worked up to 4x1@ 245, all paused. Very easy. Just squeezed it down and held, slammed it up.
Leg Press: 6wide+6close stance: 4x12@ 480.
misc. band work.
Easy z man. If she looked you over and said “do you eat a lot of fast food. You look like you do.” then you could be offended.
Clearly she has you tagged as a potential hiking partner. I know her name goes on a long list of women who want to hike or bike with you but no need to take offense.
No, no…don’t do that Dave. Don’t try to justify it.
I would NEVER go hiking with her, not after the way she spoke to me
I knew it! Just knew it! Z man has got him a cougar!
Oh jeez!! Well I’m 49 at Christmas time; isn’t the ‘Cougar’ cutoff at +20 yrs? So she’d have to be pushing 70?
There’s your answer
Been pulling/working up heavy singles tonight at work…In my mind right? And, in the dark, where nobody can see me:)
Haven’t missed one yet.
Tomorrow for real.