Bunny, they sell liquid chalk. I’ve never used it but its clear. I’ve used thin pieces of clothes or paper towels to get a better grip on the bar.
Thanks Meat, Eco and Ela… these are all good ideas. Never heard of “liquid chalk” before, mind you… guess I never had a reason to before now.
Just got my ass outta bed for another fun filled night shift in the big smoke… my lower back is tighter than Skidmark’s wallet at an all you can eat buffet restaurant. I think I am going to utilize the new foam roller I just got, see if it helps.
[quote]bunny7568 wrote:
Ok boss… 'cept one thing. The gym I train at does not allow chalk or adhesives. I know… it sucks, but I don’t have a choice around here seeing as the other alternatives are places that have shag carpeting, chrome weights, guys with $100 haircuts and classical music. These places would revoke your membership if you farted I think.
I will implement the “plate pinches”, and make the best of what I have.
[/quote]
Damn…they don’t allow chalk huh? A guy moving as much weight as you must scare the hell out of the regulars. That looks like a wicked program Bunny, great work.
[quote]daddyzombie wrote:
bunny7568 wrote:
Ok boss… 'cept one thing. The gym I train at does not allow chalk or adhesives. I know… it sucks, but I don’t have a choice around here seeing as the other alternatives are places that have shag carpeting, chrome weights, guys with $100 haircuts and classical music. These places would revoke your membership if you farted I think.
I will implement the “plate pinches”, and make the best of what I have.
Damn…they don’t allow chalk huh? A guy moving as much weight as you must scare the hell out of the regulars. That looks like a wicked program Bunny, great work.
[/quote]
I have been getting some stares, especially from some of the high school students that work out in the gym as part of their phys-ed program. I have also noticed alot more people implementing deadlifts/ zercher squats into their programs… when I never seen anyone (let alone heard of them) doing them before.
Took yesterday off, supposed to be “assistance/ accessory day”. Just felt really tired, shut the alarm off (another couple of days of night shift left) and slept. Got a good solid 11 hours, must have needed it. Pigged out yesterday too… food always helps. Lower back and hams still tight, extra days rest will do some good.
Saturday is RE bench, looking forward to it.
[quote]bunny7568 wrote:
daddyzombie wrote:
bunny7568 wrote:
Took yesterday off, supposed to be “assistance/ accessory day”. Just felt really tired, shut the alarm off (another couple of days of night shift left) and slept. Got a good solid 11 hours, must have needed it. Pigged out yesterday too… food always helps. Lower back and hams still tight, extra days rest will do some good.
Saturday is RE bench, looking forward to it.
[/quote]
Nothing wrong with that Bunny. Have fun tomorrow!
[quote]bunny7568 wrote:
daddyzombie wrote:
bunny7568 wrote:
Ok boss… 'cept one thing. The gym I train at does not allow chalk or adhesives. I know… it sucks, but I don’t have a choice around here seeing as the other alternatives are places that have shag carpeting, chrome weights, guys with $100 haircuts and classical music. These places would revoke your membership if you farted I think.
I will implement the “plate pinches”, and make the best of what I have.
Damn…they don’t allow chalk huh? A guy moving as much weight as you must scare the hell out of the regulars. That looks like a wicked program Bunny, great work.
I have been getting some stares, especially from some of the high school students that work out in the gym as part of their phys-ed program. I have also noticed alot more people implementing deadlifts/ zercher squats into their programs… when I never seen anyone (let alone heard of them) doing them before.
Took yesterday off, supposed to be “assistance/ accessory day”. Just felt really tired, shut the alarm off (another couple of days of night shift left) and slept. Got a good solid 11 hours, must have needed it. Pigged out yesterday too… food always helps. Lower back and hams still tight, extra days rest will do some good.
Saturday is RE bench, looking forward to it.
[/quote]
my crew did the same thing. we aren’t going to train this weekend. the deadlift cycle and bench cycle is killer.
it’s always funny to look around the gym at people trying to “interpret” some of the powerlifting movements we do. i see people attempting to do elbow’s out, rolling dumbell extenstions, zerchers… all kinds of stuff. it’s really funny to watch though. they have no idea why they are doing it either.
DEC. 20TH WEEK 4 HENRIQUES BENCH PROGRAM
R.E. DAY
BENCH PRESS
bar x warm up
135x15
135x10 (each rep paused)
(working sets)
195x18
195x15
195x12 (last 4 reps paused)
DECLINE BENCH
135x10
(working sets)
205x14
205x13
205x10
APEX INCLINE BENCH
2 plates x 12
(working sets)
4 plates x12
4 plates x15
4 plates x21
reps went up here because had some yahoo blabbing in my ear between sets so my rest times were longer than should have been.
BOARD PRESS (5 INCH)
no warmup required
(working sets)
155x20
155x12 (every rep paused)
155x15
Felt really strong today, even though it was an “R.E.” routine. I felt so good that I was thinking about going for a 1 rep max after the warmup… but, must be patient grasshopper.
Completed this session in under an hour, despite the goofball asking me 1001 questions during the incline bench portion.
Had my work Christmas Party last night too (took the night off)… so I have a bit of a “headache” today. The bride and I had a good time though!
Try a hot bath with epsom salt to help with tight muscles.
TNT
Have a merry Christmas Bunny. You’ll be more then ready for your meet the way you’re hitting the weights.
[quote]TNT-CDN wrote:
Try a hot bath with epsom salt to help with tight muscles.
TNT[/quote]
Definitely need one after today… ouch
1000 questions is ok but 1001 is pushing it. Great workouts. Enjoy your holidays.
[quote]ecogenx wrote:
Have a merry Christmas Bunny. You’ll be more then ready for your meet the way you’re hitting the weights.[/quote]
Same to you and yours Eco, and thank you for the vote of confidence…
DEC. 22ND- WEEK 4 COAN/ PHILLIPI DEADLIFT PROGRAM/ TORTURE
DEADLIFT (90%)
135x12
225x5
315x3
405x2
(working sets)
485x1 1/2 (grip slipped-%$#@!)
60 seconds rest then…
485x2 (with straps)
SPEED DEADLIFT (75%) 90-120 seconds rest between sets
405x 5 sets of 3 reps
3 CIRCUITS OF 4 EXERCISES- 90 secs rest between exercises, 2-3 minutes rest between cicuits
1)STIFF LEG DEADLIFT
295x 3 sets of 8 reps
2)BENT OVER ROWS
260x 3 sets of 8 reps
3)REVERSE GRIP LAT PULLDOWNS
270x1x8
270x2x7
4)ARCHED BACK GOOD MORNINGS
225x 3 sets of 8 reps
Wow… I am fried. Had to use straps for a few of these sets, grip was gone. I worked nights last night, came home and slept for 4 hours and then hit the gym. My mind was geared up for the session, but my body was not so much. It was good none the less.
I am going to go and find some liquid chalk or a resin bag over the next couple of days before my next session… in addition to doing some more grip work.
2 of my boys (22 and 20) came to the gym with me today, I think they were pretty impressed with their old man… especially when I was doing the speed dl’s with 405, they came over and struggled to get one rep.
Pizza night tonight… plus “Da Bears” on Monday night football… gonna plop my sore tired ass on the couch and moan… doesn’t get much better!
[quote]hel320 wrote:
1000 questions is ok but 1001 is pushing it. Great workouts. Enjoy your holidays.[/quote]
Hey Hel… you must of posted just as I was… thank you very much my friend, Merry Christmas to you and your family, be safe and happy. We will compare bellies in the new year.
Note my 2 boys are both home (military- one is a Firefighter, the other is a Geomatics Technician) for the holidays. Time to tell some war stories and put some beer down range.
[quote]bunny7568 wrote:
ecogenx wrote:
Have a merry Christmas Bunny. You’ll be more then ready for your meet the way you’re hitting the weights.
Same to you and yours Eco, and thank you for the vote of confidence…
DEC. 22ND- WEEK 4 COAN/ PHILLIPI DEADLIFT PROGRAM/ TORTURE
DEADLIFT (90%)
135x12
225x5
315x3
405x2
(working sets)
485x1 1/2 (grip slipped-%$#@!)
60 seconds rest then…
485x2 (with straps)
SPEED DEADLIFT (75%) 90-120 seconds rest between sets
405x 5 sets of 3 reps
3 CIRCUITS OF 4 EXERCISES- 90 secs rest between exercises, 2-3 minutes rest between cicuits
1)STIFF LEG DEADLIFT
295x 3 sets of 8 reps
2)BENT OVER ROWS
260x 3 sets of 8 reps
3)REVERSE GRIP LAT PULLDOWNS
270x1x8
270x2x7
4)ARCHED BACK GOOD MORNINGS
225x 3 sets of 8 reps
Wow… I am fried. Had to use straps for a few of these sets, grip was gone. I worked nights last night, came home and slept for 4 hours and then hit the gym. My mind was geared up for the session, but my body was not so much. It was good none the less.
I am going to go and find some liquid chalk or a resin bag over the next couple of days before my next session… in addition to doing some more grip work.
2 of my boys (22 and 20) came to the gym with me today, I think they were pretty impressed with their old man… especially when I was doing the speed dl’s with 405, they came over and struggled to get one rep.
Pizza night tonight… plus “Da Bears” on Monday night football… gonna plop my sore tired ass on the couch and moan… doesn’t get much better!
[/quote]
you are turning into the power monster I knew you could be.
Merry Christmas (Boxing Day) and a Happy New Year.
Bunny, I’m getting e-mails from my son overseas. Modern technology sure is great. I remember trying to make MARS calls home from the middle of nowhere many a christmas. Great your boys can make it home. Show em the old mans still got it.
[quote]skidmark wrote:
bunny7568 wrote:
ecogenx wrote:
you are turning into the power monster I knew you could be.
Merry Christmas (Boxing Day) and a Happy New Year.[/quote]
Thanks Tony… feeling pretty good! Best to you and your family as well.
[quote]hel320 wrote:
Bunny, I’m getting e-mails from my son overseas. Modern technology sure is great. I remember trying to make MARS calls home from the middle of nowhere many a christmas. Great your boys can make it home. Show em the old mans still got it.[/quote]
haha… I remember that too… “I love you honey… over”… “I love you too… out”.
Well, Santa was good to me this year. Got lotsa cool/ neat stuff… including a competition powerlifting belt and some “Captains of Crush” hand squeezer thingies. Be able to work my grip now anytime, driving to work, watching t.v. etc…
Hit the gym yesterday…
DEC. 24TH–R.E./ D.E. SQUAT/ ASSISTANCE DAY
14"-BOX SQUATS
135x10
135x3
225x3
275x3
315x3
335x3
355x3
375x2–315x3–225x3 (15-30 secs rest between sets)
really concentrated coming out of the hole as fast as possible.
FRONT SQUATS (ATG)
135x6
185x5
205x3
225x 2 sets of 3
DUMBELL SIDE DELT RAISE
30x10
35x10
40x8
50x8
60x5
REAR DELT PEC DECK THINGMABOBS
4 sets buncha weight for a buncha reps
BARBELL CURLS
80x10
100x10
110x8
120x5
130x5
ROPE HAMMER CURLS
70x10
90x10
110x10
130x10
150x9
That was it. Not a bad session. One of the foo-foo gyms closed down in town 2 weeks ago, the membership at my gym just increased by about 100-150 the owner tells me. There was some new nice “scenery” at the gym today… new spandex walking around… cool.
Can’t wait to try out the new belt!
Merry Christmas everyone!
DEC. 26TH- M.E. HENRIQUES BENCH PROGRAM
My gym was only open until 2 pm today, had to use the gym at work (after work) which has minimal crappy equipment… but, it is what it is… at least something was accomplished.
FLOOR PRESS
bar x yup
135x15
225x5
(working sets)
275x3
280x 4 sets of 3
DUMBELL PRESS
70x10
(working sets)
90x 3 sets of 5
90x10
90x9
dumbells only go up to 90 lbs at work
DUMBELL FLIES
55x8
60x8
70x 3 sets of 5
PAUSED BENCH PRESS
225x5
245x3
265x3
285x1 then immediate drop set 245x4 no rest
PLYOMETRIC PUSH UPS
3 sets to failure because I felt I was short changed with the dumbell presses.
Not a bad work-out… the paused bench presses at the end of the session were dicey with no spotter and being pre fatigued. I was the only one in the gym in the depths of the basement.
Hey Bunny…you a Bears fan? I had to work and missed the game, but I’m a huge Bears fan. Spent about half of my childhood growin’ up on the near North side of the city, and even had the pleasure of playin’ a couple games in Soldier Field in high school. Walter was, and still is a huge inspiration for me. It’s been kind of an ugly season, but a Bears win and a Vikings loss and we’ve got the NFC North!
Oh yeah… Bears rule! I was pretty worried during that game… until Urlacher used his head!
You played in Soldier Field?! Aww man, that would have been awesome! My boys and I are trying to arrange a trip down in 2009 for a game/ weekend.
Sweet Feet was/ is still one of the best.
My wife is a Colts fan… oh well, she’s a great cook and has other great “attributes”, can’t have it all I guess.
I have my fingers crossed… die Vikings!
I have to say though… I feel sorry for the Lions, they have not given up, they got great heart.