[quote]LittleStrick wrote:
Any sprints are considered maximum speed…unless you are a coach.
3:59…insanity.
Next time, could you run a couple of extra sprints for me? I really need some cardio.
Not too many, though. I don’t want you to wake me up.[/quote]
hahaha, I run them in bare feet on a turf field…quiet as a church mouse…well except for the panting, wheezing, moaning and grumbling! Mostly grumbling!
Deads can definitely impact bench IMO. When I run Bulgarian method working up to daily max everyday except on deads day, the day after deads is almost always my worst day benching of the entire week.
[quote]OldGoat wrote:
[quote]LittleStrick wrote:
Any sprints are considered maximum speed…unless you are a coach.
3:59…insanity.
Next time, could you run a couple of extra sprints for me? I really need some cardio.
Not too many, though. I don’t want you to wake me up.[/quote]
hahaha, I run them in bare feet on a turf field…quiet as a church mouse…well except for the panting, wheezing, moaning and grumbling! Mostly grumbling!
[/quote]
If you have the energy left to grumble, you are light years ahead of me.
Strick- that made me laugh
rise 0400
stat bike, foam, stretchy, dislocates
3sday
Zerchers 3x185, 3x210, 7x235 a little extra 2x250 5x175 ( paused 3 count)
BSS 3x7sidex50s
BB hip thrusters 12x135, 10x205, 8x255, 6x275
Hack squat 2x10x1pps
peace
[quote]OldGoat wrote:
Strick- that made me laugh
rise 0400
stat bike, foam, stretchy, dislocates
3sday
Zerchers 3x185, 3x210, 7x235 a little extra 2x250 5x175 ( paused 3 count)
BSS 3x7sidex50s
BB hip thrusters 12x135, 10x205, 8x255, 6x275
Hack squat 2x10x1pps
peace
[/quote]
4:00!? You slept in!
Nice Zerchers. Reminded me that I saw two different guys doing front squats, yesterday. And they were, at least to my uneducated eye, doing them properly.
Thanks Skip, Zerchers are brutal for me. I harbor hopes of doing 300 but man is it work.
[quote]DBasler wrote:
Deads can definitely impact bench IMO. When I run Bulgarian method working up to daily max everyday except on deads day, the day after deads is almost always my worst day benching of the entire week. [/quote]
Oh good so I’m not completely crazy… Thanks for the input Dave
I agree about deads/bench. Deadlifts take quite a bit out of you, don’t forget they work every muscle in the body from your toes to your head. BRUTAL!!!
BTW - what is FTW in the thread title?
Thanks for the thought Chris, FTW = For the Win.
cond/core day
Stat Bike 35 min 9.24mi
Pallof Press w/OH ext 2x8sidex40, 1x8sidex50
face pulls 2x12x50, 2x12x60
suitcase carry 2sidex85pacesx53lbs
quads and glutes tired from yesterday
Peace
tmill, foam, stretchy, dislocates
3sday
C&P 3x95, 3x115, 7x130 extra 3x145, 2x155, 165 (beltless)
Pendlay Rows 5x145, 5x165, 5x175, 5x185
Incline BP paused 10x155, 8x175, 2x205, 7x135
deadhang chins 8,6,6,5,4 ( hands together)
dips bw 15, 12
Confession: I don’t want to offend people who can actually lift so I want to confess that my C&P is more of a flopping fish reverse curl from the floor loosely attached to an MP…there I feel so much better.
Peace
[quote]OldGoat wrote:
tmill, foam, stretchy, dislocates
3sday
C&P 3x95, 3x115, 7x130 extra 3x145, 2x155, 165 (beltless)
Pendlay Rows 5x145, 5x165, 5x175, 5x185
Incline BP paused 10x155, 8x175, 2x205, 7x135
deadhang chins 8,6,6,5,4 ( hands together)
dips bw 15, 12
Confession: I don’t offend people who can actually lift so I want to confess that my C&P is more of a flopping fish reverse curl from the floor loosely attached to an MP…there I feel so much better.
Peace
[/quote]
Nice work, Paul. And nice description. Although, I doubt it looks anything like that. Not enough scales…
Dead hang chins…if I ever go into dead hang position, I am stuck there until my grip gives or my shoulders dislocate, which causes my grip to give. So, I guess it is the same thing.
[quote]OldGoat wrote:
tmill, foam, stretchy, dislocates
3sday
C&P 3x95, 3x115, 7x130 extra 3x145, 2x155, 165 (beltless)
Pendlay Rows 5x145, 5x165, 5x175, 5x185
Incline BP paused 10x155, 8x175, 2x205, 7x135
deadhang chins 8,6,6,5,4 ( hands together)
dips bw 15, 12
Confession: I don’t want to offend people who can actually lift so I want to confess that my C&P is more of a flopping fish reverse curl from the floor loosely attached to an MP…there I feel so much better.
Peace
[/quote]
Let’s see what we got here. Everything lookin real good. If you’re getting 165 over head with crappy form you’re doing great. I’m kinda with Stick on the deadhang chins so those are great and the pendley’s are extremely adequate. What’s the bodyweight now?
[quote]hel320 wrote:
[quote]OldGoat wrote:
tmill, foam, stretchy, dislocates
3sday
C&P 3x95, 3x115, 7x130 extra 3x145, 2x155, 165 (beltless)
Pendlay Rows 5x145, 5x165, 5x175, 5x185
Incline BP paused 10x155, 8x175, 2x205, 7x135
deadhang chins 8,6,6,5,4 ( hands together)
dips bw 15, 12
Confession: I don’t want to offend people who can actually lift so I want to confess that my C&P is more of a flopping fish reverse curl from the floor loosely attached to an MP…there I feel so much better.
Peace
[/quote]
Let’s see what we got here. Everything lookin real good. If you’re getting 165 over head with crappy form you’re doing great. I’m kinda with Stick on the deadhang chins so those are great and the pendley’s are extremely adequate. What’s the bodyweight now?
[/quote]
Harry I’m tipping the scales at an earth shattering 171
[quote]OldGoat wrote:
[quote]hel320 wrote:
[quote]OldGoat wrote:
tmill, foam, stretchy, dislocates
3sday
C&P 3x95, 3x115, 7x130 extra 3x145, 2x155, 165 (beltless)
Pendlay Rows 5x145, 5x165, 5x175, 5x185
Incline BP paused 10x155, 8x175, 2x205, 7x135
deadhang chins 8,6,6,5,4 ( hands together)
dips bw 15, 12
Confession: I don’t want to offend people who can actually lift so I want to confess that my C&P is more of a flopping fish reverse curl from the floor loosely attached to an MP…there I feel so much better.
Peace
[/quote]
Let’s see what we got here. Everything lookin real good. If you’re getting 165 over head with crappy form you’re doing great. I’m kinda with Stick on the deadhang chins so those are great and the pendley’s are extremely adequate. What’s the bodyweight now?
[/quote]
Harry I’m tipping the scales at an earth shattering 171[/quote]
Dangit! I need to lose another 21# to say that I have 100# on you!
Strick… the flyweight division awaits !
tmill , foam, stretchy, dislocates
3sday
Snatch grip DL 3x225, 3x245, 8x265 (+2)
Conv 3x315, 4x355, 2x375,(+1) 6x315 beltess
snatch grip RDL 12x155, 10x175, 10x195, 8x195
Pull-through 12x170, 12x190, 9x200
roasty toasty…off work his week…actually kind of nice to be awake when I lift…
Peace
Killer work as always OG! I like the way you mix up the grip/form. I presume that’s to maximize the benefits?
Yep…nice work, as usual. Being awake for your workout…you might you prefer doing it in your sleep.
Enjoy the week off!
[quote]late2thegame wrote:
Killer work as always OG! I like the way you mix up the grip/form. I presume that’s to maximize the benefits?[/quote]
Thanks brother, yeah I had 2 things ( amongst many) that really were problematic, my grip and my hips shooting up (basically Straight legging everything heavier than a paperclip)… So instead of warming up with Conv I decided to use 5/3/1 on Snatch grip to work those problems and then bump the weight and do some Conv work with reps and weights that I am feeling for the day( right now working 315 -375.). I have 9 or 10 days between DL work so I seem to be ok in terms of recovery.
I do the RDL snatch grip to add grip work with more time under tension ( reps are bit higher ) and help with P-chain / hip snap…with a weight I can 'feel"…
After surgery last summer and 4 months out of the gym I had lots of time to think about what to do when I got the green light. Just thankful to be lifting and having bad asses like yourself check in on me.- Paul
[quote]LittleStrick wrote:
Yep…nice work, as usual. Being awake for your workout…you might you prefer doing it in your sleep.
Enjoy the week off![/quote]
thanks Skip, awake AND with a little extra time ( read longer rest between sets) it was actualy fun…plus there were 2 hot chicks moving some nice iron…there are no hot chicks in the gym at 4:30AM.