Good training, Mark. Have you lifted out of the mono yet? That looks like fun.
I have, and it is. I’m still getting used to it, though. I always have the urge to walk it out, rather than get fully-set up under the bar.
12/10/09 ME UPPER
Warmup: band rotator work, pullaparts, dislocations, foam rolling.
bench: 15@bar
5@95
5@135
5@185
3@225 to 2-board
2@245 2bd
2@255 2bd
1@275 2bd (30 lb PR)
MISS@285
3@225
T-bar row: 3x8@225
pin press (hole 10): 8@225
8@275
8@315
3@365
MISS@405
7@315
(all of the pin presses are PRs)
Weight: 259
Glutes, hams, back, inner thighs still sore as hell from Tuesday night.
Nice job on the pin presses and board work. How far off the chest is pin 10?
[quote]DaCharmingAlbino wrote:
Nice job on the pin presses and board work. How far off the chest is pin 10?[/quote]
Couldn’t say how far off the chest, but it’s about 6" from lockout for me. It’s definitely top-end lockout work. I’ll probably do some more in a few weeks and drop the pin height a bit, and go with lower weights, start getting more comfortable with 315 on the bar with a fuller ROM, and then start trying to do board work with it.
Higgs said I’d hit 315 in 6 months. I intend to do it in less than that.
Plus, it’d be nice to put some more poundage on my full-ROM bench, to make up for my current squat deficiencies. I really feel like it’s lagging because I’m having to adjust my form so much, and relearn how to use my hams, glutes, hips, and back to do the work that – as it turns out – I was mostly doing with my quads (which explains why they’re so big!). Plus, my shoulder injury’s pretty much got me working with the safety squat bar, which I hate because it puts me at such an awkward leverage position. But then, it also forces me to sit back into the lift and fight to keep my torso upright, so in the long run it’ll pay off.
I’m determined to hit a 1,000 lb total Feb 20 at my first meet, and right now that means a 320 lb squat (which is lowballing it – I’m thinking this’ll be my 2nd attempt), a 255 lb bench (which I should be able to make easily by then, so probably 2nd attempt) and a 425 lb deadlift (which I know I can pull now, so again, probably a 2nd attempt). Anything above that is gravy.
If all goes well, I should have a 500lb deadlift before the meet, and will hopefully be hitting, and hitting depth with, a 365lb squat. My bench…I don’t know where it’ll be, but I’m hoping I’ll be doing 275 full-ROM by then, and well on my way to 315.
The numbers above assume I’m going to go very conservative with my first attempts, since it’s my first meet and all.
[quote]mcl wrote:
I have, and it is. I’m still getting used to it, though. I always have the urge to walk it out, rather than get fully-set up under the bar.[/quote]
My initial reaction after squatting out of the mono is, why have I been walking this shit out all these years?
[quote]mcl wrote:
[quote]DaCharmingAlbino wrote:
Nice job on the pin presses and board work. How far off the chest is pin 10?[/quote]
Couldn’t say how far off the chest, but it’s about 6" from lockout for me. It’s definitely top-end lockout work. I’ll probably do some more in a few weeks and drop the pin height a bit, and go with lower weights, start getting more comfortable with 315 on the bar with a fuller ROM, and then start trying to do board work with it.
Higgs said I’d hit 315 in 6 months. I intend to do it in less than that.
Plus, it’d be nice to put some more poundage on my full-ROM bench, to make up for my current squat deficiencies. I really feel like it’s lagging because I’m having to adjust my form so much, and relearn how to use my hams, glutes, hips, and back to do the work that – as it turns out – I was mostly doing with my quads (which explains why they’re so big!). Plus, my shoulder injury’s pretty much got me working with the safety squat bar, which I hate because it puts me at such an awkward leverage position. But then, it also forces me to sit back into the lift and fight to keep my torso upright, so in the long run it’ll pay off.
I’m determined to hit a 1,000 lb total Feb 20 at my first meet, and right now that means a 320 lb squat (which is lowballing it – I’m thinking this’ll be my 2nd attempt), a 255 lb bench (which I should be able to make easily by then, so probably 2nd attempt) and a 425 lb deadlift (which I know I can pull now, so again, probably a 2nd attempt). Anything above that is gravy.
If all goes well, I should have a 500lb deadlift before the meet, and will hopefully be hitting, and hitting depth with, a 365lb squat. My bench…I don’t know where it’ll be, but I’m hoping I’ll be doing 275 full-ROM by then, and well on my way to 315.
The numbers above assume I’m going to go very conservative with my first attempts, since it’s my first meet and all.[/quote]
You’ll get your 1K total - just heed the advice of going conservative on your openers, 'cause anything can happen and getting on the board with a successful lift is the overriding objective.
DE LOWER 12/12/09
Warmup: band rotator work, pullaparts, dislocations, bw squats, 1x tire pull
ssb from mono, 13" box + pad:
5@bar
3@130 + 80 lbs chain
3@130 + 100 lbs chain
2x10@130 + 100c
4" deficit SLDL against quadded micro minis: 5@135, 5x3@225
GHR: 3x8
RH: 3x8@320
KB swings: 3x8@32kg
raining, no traction for sled
I used to be able to read and understand your log. Quaded micro minis? I am sure that means you are lifting against some rubber band thingies, just not sure how much.
In any event, good work. From the videos I have seen, it looks like you are making good progress.
[quote]mcl wrote:
DE LOWER 12/12/09
Warmup: band rotator work, pullaparts, dislocations, bw squats, 1x tire pull
ssb from mono, 13" box + pad:
5@bar
3@130 + 80 lbs chain
3@130 + 100 lbs chain
2x10@130 + 100c
4" deficit SLDL against quadded micro minis: 5@135, 5x3@225
GHR: 3x8
RH: 3x8@320
KB swings: 3x8@32kg
raining, no traction for sled[/quote]
Deads against quadded anything is brutal. Lotta work today.
That is a fair amount of band tension on the top there for those SLDLs. Nice work.
Looking good, mcl. Sticking with it, pushing hard, moving up…what more could you ask for?
Thanks everyone! It’s rather brutal…I’m no longer fully recovered by the time I step in the gym again for the same half of the body, which is taking some getting used to. But I’m still workin’ at it.
[quote]jjackkrash wrote:
I used to be able to read and understand your log. Quaded micro minis? I am sure that means you are lifting against some rubber band thingies, just not sure how much.
In any event, good work. From the videos I have seen, it looks like you are making good progress. [/quote]
Basically, take a micro mini: www.flexcart.com/members/elitefts/default.asp?m=CT&pid=2729&cid=
A “single” would be if you cut the loop.
“Double” is the loop. So, for example, if you attached each end of the loop to the end of a bar going under a bench, you’d be benching against a doubled micro mini.
“quadded” is taking the loop and folding it in half again. In the case of the DLs, we have anchors in the floor. I run the MM through one anchor, pull both ends together, attach a carabiner, and clip it to the other anchor, over the bar. (Then I do the same at the other end of the bar for the other anchor).
Pulling against quadded MMs is probably adding about 60-100lbs at the top PER SIDE OF THE BAR, depending on your stance, your height, and whether or not there’s any deficit involved. Lets you pull quickly off the floor for explosiveness, but still gives the upper end of the movement a good workout. Conservatively, I was probably locking out around 400 even though it was 225 coming off the floor.
225 may seem light, but I’ll tell you now: when bands are involved, NOTHING’s light. Particularly not when you’re doing them straight-legged, from a deficit, after speed squat work, while your middle and upper back’s still killing you from benching two nights ago!
My butt, hamstrings, and lower back hate me right now, but that’s exactly what I want.
[quote]mcl wrote:
Thanks everyone! It’s rather brutal…I’m no longer fully recovered by the time I step in the gym again for the same half of the body, which is taking some getting used to. But I’m still workin’ at it.
[quote]jjackkrash wrote:
I used to be able to read and understand your log. Quaded micro minis? I am sure that means you are lifting against some rubber band thingies, just not sure how much.
In any event, good work. From the videos I have seen, it looks like you are making good progress. [/quote]
Basically, take a micro mini: www.flexcart.com/members/elitefts/default.asp?m=CT&pid=2729&cid=
A “single” would be if you cut the loop.
“Double” is the loop. So, for example, if you attached each end of the loop to the end of a bar going under a bench, you’d be benching against a doubled micro mini.
“quadded” is taking the loop and folding it in half again. In the case of the DLs, we have anchors in the floor. I run the MM through one anchor, pull both ends together, attach a carabiner, and clip it to the other anchor, over the bar. (Then I do the same at the other end of the bar for the other anchor).
Pulling against quadded MMs is probably adding about 60-100lbs at the top PER SIDE OF THE BAR, depending on your stance, your height, and whether or not there’s any deficit involved. Lets you pull quickly off the floor for explosiveness, but still gives the upper end of the movement a good workout. Conservatively, I was probably locking out around 400 even though it was 225 coming off the floor.
225 may seem light, but I’ll tell you now: when bands are involved, NOTHING’s light. Particularly not when you’re doing them straight-legged, from a deficit, after speed squat work, while your middle and upper back’s still killing you from benching two nights ago![/quote]
Cool, thanks for the explaination. Sounds like fun.
[quote]jjackkrash wrote:
Cool, thanks for the explaination. Sounds like fun. [/quote]
No problem. by the way, you can do these without a platform or anchors. Just run a band under your heels. Don’t know how well that’d work with a mini or anything stronger, but with a micro mini you could probably double or quad it without too much trouble. And you’d only need one.
[quote]mcl wrote:
Thanks everyone! It’s rather brutal…I’m no longer fully recovered by the time I step in the gym again for the same half of the body, which is taking some getting used to. But I’m still workin’ at it.
[quote]jjackkrash wrote:
I used to be able to read and understand your log. Quaded micro minis? I am sure that means you are lifting against some rubber band thingies, just not sure how much.
In any event, good work. From the videos I have seen, it looks like you are making good progress. [/quote]
Basically, take a micro mini: www.flexcart.com/members/elitefts/default.asp?m=CT&pid=2729&cid=
A “single” would be if you cut the loop.
“Double” is the loop. So, for example, if you attached each end of the loop to the end of a bar going under a bench, you’d be benching against a doubled micro mini.
“quadded” is taking the loop and folding it in half again. In the case of the DLs, we have anchors in the floor. I run the MM through one anchor, pull both ends together, attach a carabiner, and clip it to the other anchor, over the bar. (Then I do the same at the other end of the bar for the other anchor).
Pulling against quadded MMs is probably adding about 60-100lbs at the top PER SIDE OF THE BAR, depending on your stance, your height, and whether or not there’s any deficit involved. Lets you pull quickly off the floor for explosiveness, but still gives the upper end of the movement a good workout. Conservatively, I was probably locking out around 400 even though it was 225 coming off the floor.
225 may seem light, but I’ll tell you now: when bands are involved, NOTHING’s light. Particularly not when you’re doing them straight-legged, from a deficit, after speed squat work, while your middle and upper back’s still killing you from benching two nights ago!
My butt, hamstrings, and lower back hate me right now, but that’s exactly what I want. :)[/quote]
Your pain is my pain to a ‘T’. On paper speed workouts look like they shouldn’t tax you, but throw bands/chains in, and decent RE work for assistance stuff, and you start living with muscle soreness. But the shit works. Foam roller, stretching, etc. and NSAIDs become necessity…
[quote]mcl wrote:
[quote]jjackkrash wrote:
Cool, thanks for the explaination. Sounds like fun. [/quote]
No problem. by the way, you can do these without a platform or anchors. Just run a band under your heels. Don’t know how well that’d work with a mini or anything stronger, but with a micro mini you could probably double or quad it without too much trouble. And you’d only need one.[/quote]
I’ve tried that and it ends up like a Tom and Jerry cartoon.
Now is the time for the funny story about bands.
I was doing “speed” pulls with quadded minis in a rack. Loop it once and then put it under the rack and the upward loops over the bar. You kinda thread the bar through the loops. Loaded it up to 295 and was struggling to lock it out. Kid comes over, all cocky, asks if he can work in/give it a yank - he’s obviously thinking I’m a weak wrinkled old dubster; it’s only 295, man.
I say sure, but it loads up quick so pull as fast as you can. Yeah,yeah. So he gets himself down there wraps his mitts round the bar and gives it a good strong pull. He gets about 4 inches off the floor and the bands snap him back down with a loud “Fuck!”
I couldn’t help it - I laughed. Hard. “I told you, man.” I get the teen angst dirty look and he never approached me on any exercise ever again.
[quote]DaCharmingAlbino wrote:
[quote]mcl wrote:
[quote]jjackkrash wrote:
Cool, thanks for the explaination. Sounds like fun. [/quote]
No problem. by the way, you can do these without a platform or anchors. Just run a band under your heels. Don’t know how well that’d work with a mini or anything stronger, but with a micro mini you could probably double or quad it without too much trouble. And you’d only need one.[/quote]
I’ve tried that and it ends up like a Tom and Jerry cartoon.
Now is the time for the funny story about bands.
I was doing “speed” pulls with quadded minis in a rack. Loop it once and then put it under the rack and the upward loops over the bar. You kinda thread the bar through the loops. Loaded it up to 295 and was struggling to lock it out. Kid comes over, all cocky, asks if he can work in/give it a yank - he’s obviously thinking I’m a weak wrinkled old dubster; it’s only 295, man.
I say sure, but it loads up quick so pull as fast as you can. Yeah,yeah. So he gets himself down there wraps his mitts round the bar and gives it a good strong pull. He gets about 4 inches off the floor and the bands snap him back down with a loud “Fuck!”
I couldn’t help it - I laughed. Hard. “I told you, man.” I get the teen angst dirty look and he never approached me on any exercise ever again.[/quote]
Never underestimate the power of the bands… I too have had people look and talk to me like I am being a pussy when squatting or pulling w/bands in da commercial gym. I can have 200+ band tension on top of a 405 squat, and I have had people, even trainers, ask if I was ‘toning it down’. Funny, if I have only 100 lbs of chains on even less bar weight people act like I am being too harcore. Well, they can GFTS.
[quote]PeteS wrote:
Never underestimate the power of the bands… I too have had people look and talk to me like I am being a pussy when squatting or pulling w/bands in da commercial gym. I can have 200+ band tension on top of a 405 squat, and I have had people, even trainers, ask if I was ‘toning it down’. Funny, if I have only 100 lbs of chains on even less bar weight people act like I am being too harcore. Well, they can GFTS.
[/quote]
Yup. Which is hilarious, since I find chains to be much easier accommodation than bands. I’d rather push, pull, or squat against chains than against the same force from bands. The accommodation feels completely different, and I much prefer the way chain deload than the way bands do. Plus, I can control the deload by controlling the chain height. Much harder to do with bands.
DE UPPER 12/13/09
Warmup: band rotator work, pullaparts, dislocations, traction, rhomboid work
Speed bench: 10@bar
5@135
8x3@135+50 lbs chain
Shrugs: 2x8@225
Fat bar floor press: 5@bar
5@165
5x5@165+50 lbs chain
Hammer curls: 3x10@25
Sledx1@5 plates, long route (because it was raining yesterday)
Rolling DB extensions: 3x10@35
Monster mini panora press: 3x12
Weight: 259
The floor presses really killed me. Which isn’t surprising, since it was 215 at the top, and 190 at the bottom.