[quote]Scotto wrote:
Strong work here as usual, are you finding the cleans, presses, and snatches are stabilizing the shoulder and increasing your work capacity? I’m out of breath just from reading that work.[/quote]
those lifts seem to be incrementally helping re-seat my shoulder. The extra work does seem to make subsequent sessions easier once I drop the volume again.
I’m going by feel these days. I know I’m going to do three, maybe four big lifts, but I don’t know exactly what the workout is going to look like in terms of weight or reps 'til I’m doing it. I’m getting the itch to do the Hepburn program again, but scale the deadlift weight back to squat poundages. I think that’s the only way it can be done - or at least the only way I can do it. I tried it today and I think I picked the weights well since I don’t feel too tired and didn’t have to psyche myself for any lift.
2010-5-4
Floor Press (start from bottom and 3 count pause on reps)
135xx8
185x5
225x3
245x3,1,1,1,1,3
Box Squat (parallel, 3 count pause)
205x3
225x3
265x3
295x2
325x1
345 1x10 sets
Hepburn cheat row
250x1, 3x5 sets
Strict BB Curl from hang
125x2,2,2,5
Not bad. Need to pair up the upper body stuff and watch the rest periods so the workout goes quicker. This took an hour and a half. Didn’t do butt-off-the-floor floor presses as I wanted to see if I’d recovered at all. I’m using aerobic steps to rest the weight on for them. They are almost the right height. I do have to kind of roll the weight up into position, which makes the movement a little more challenging and might be hard on the wrists once the weight gets heavier.
For floor presses, I can actually set my rack at its lowest and get a perfect liftoff from it.
[quote]DaCharmingAlbino wrote:
They are almost the right height. I do have to kind of roll the weight up into position, which makes the movement a little more challenging and might be hard on the wrists once the weight gets heavier.[/quote]
Thats a good idea! Those wrist wrap strappy thingies might be the ticket. The ones I got from Inzer keep the wrists locked pretty firm.
[quote]Oldman Powers wrote:
[quote]DaCharmingAlbino wrote:
They are almost the right height. I do have to kind of roll the weight up into position, which makes the movement a little more challenging and might be hard on the wrists once the weight gets heavier.[/quote]
Thats a good idea! Those wrist wrap strappy thingies might be the ticket. The ones I got from Inzer keep the wrists locked pretty firm.[/quote]
I think once the weight gets to 290 or so I might need those. Or I’ll stop being lazy and put some plates under the steps to get them that little bit higher. Even though the free weight part of the gym is generally empty when I train, it feels wrong to monopolize a bench just to hold the bar for the liftoff.
Went for a little walk today. About 120 feet or so. 235 on the bar. I think I’m going to make it an everyday thing. Seems to do good things for my hips and back.
[quote]DaCharmingAlbino wrote:
[quote]Oldman Powers wrote:
[quote]DaCharmingAlbino wrote:
They are almost the right height. I do have to kind of roll the weight up into position, which makes the movement a little more challenging and might be hard on the wrists once the weight gets heavier.[/quote]
Thats a good idea! Those wrist wrap strappy thingies might be the ticket. The ones I got from Inzer keep the wrists locked pretty firm.[/quote]
I think once the weight gets to 290 or so I might need those. Or I’ll stop being lazy and put some plates under the steps to get them that little bit higher. Even though the free weight part of the gym is generally empty when I train, it feels wrong to monopolize a bench just to hold the bar for the liftoff.[/quote]
Why not? Others like to monopolize the squat rack for curls!!!
[quote]DaCharmingAlbino wrote:
Went for a little walk today. About 120 feet or so. 235 on the bar. I think I’m going to make it an everyday thing. Seems to do good things for my hips and back.[/quote]
Great piece of equipment you have there. Walking for distance with 100%++ your weight is awesome/sick.
That is some great work. Helping the back and hips you say? Hmmmm…
Where did you do it? Seems like something like that would require a very level, non-potholed surface.
[quote]LittleStrick wrote:
That is some great work. Helping the back and hips you say? Hmmmm…
Where did you do it? Seems like something like that would require a very level, non-potholed surface.[/quote]
No special equipment other than some squat stands and I did it out in my back yard with the bumpy concrete and lumpy yard. More challenging than motoring down the sidewalk.
Just a easy stroll in the park, was it?
[quote]kimbakimba wrote:
Just a easy stroll in the park, was it?[/quote]
A LOT easier than that chain yoke walk I did a while back. Be nice to be able to put 40 more pounds on and one-shoulder it for that distance. That’d be a hell of a cool thing to do. There’s some core work now!
My bad. I thought you used your yoke. Pain in the ass moving all those weights outside isn’t it?
[quote]ecogenx wrote:
My bad. I thought you used your yoke. Pain in the ass moving all those weights outside isn’t it?[/quote]
Not if you only have to do it once. It’s my old standard bar and 1-inch hole weights. I don’t care if they rust since there’s no moving parts so I’m just leaving the loaded bar in the yard. It’s not good for much after I loaded 425 on it for DLs and permanently bent it.
That sucker is challenging to clean and press though, since I have to release the bar before the catch and then reset my grip after it.
I called a metals retailer about getting a tool-quality steel 1" bar actually. I want to get one I can load with all my standard weights (about 600 lbs worth). It’s kinda pricey, since I can only buy a 12 foot length and they charge to cut it down to 7’, but I can find naught but shit bars online for standard weights at reasonable prices. Don’t have the cash now, but maybe later…
[quote]DaCharmingAlbino wrote:
[quote]LittleStrick wrote:
That is some great work. Helping the back and hips you say? Hmmmm…
Where did you do it? Seems like something like that would require a very level, non-potholed surface.[/quote]
No special equipment other than some squat stands and I did it out in my back yard with the bumpy concrete and lumpy yard. More challenging than motoring down the sidewalk.[/quote]
And perilous… Don’t forget perilous…
There are no sidewalks on my street. So, anything I do will have to be in the yard. I need to measure and see how much of a straight run I have.
2010-5-6
Hang Clean and Press
barx10
115x5
135x3
155x3
175x1
180 1x10 sets
Rack Pull (6" below knees)
315x3
405x3
475x2
525 1x3 sets (PR +30lb)
Snatch Grip Deadlift (straps)
365x2,3,4
Shoulder Width Chins
BWx5
+35x3
+70x1,3
+70x1,1,1,1 (5 sec rest btwn)
+70x1,1 (10 sec rest btwn)
+70x1 (after 20 sec rest)
Close grip bench (paused)
135x5
185x3
205x3
225x1,1,3,2,1
Presses: Trouble keeping my line on presses. Still tired from the 20 sets a few days ago.
Rack Pulls: Very pleased. Haven’t done any at that height for months and it’s nice to see it’s progressed.
Snatch grip: Thought I could do reps at that weight, but wasn’t certain. Happy with this too.
Chins: Was getting impatient with singles and getting tired so I clustered these bad boys
CGBP: Getting my right elbow in the right places and getting more stim in the triceps and shoulder.
Had a big boy in the gym today. Sonuvagun bent my favorite bar. Glad there’s someone around capable of that. Sucked for me, though.
Weighted Walk
235 2x120 feet - lotta oscillation when stepping on the right side today.
Thats some nice lifting Tony, pretty inventive too.
Great work, Tony. Those are some stout weights. I especially liked the rack pulls (like what I like matters).
And an interesting assortment of exercises. I sometimes get dizzy when reading your log.
I forgot to mention that I tried some simulated Atlas Stone pickups. Took one of my ironmind loading pins to the gym with me, stacked up some weights, put the pin through them and picked them up. I tried to stand straight up with the stack against my chest/stomach but I couldn’t keep my grip so I didn’t get them very far off my lap.
180x1
270x1
Some old fella was giving me the crazy eyeball while I did this. It must have looked like a freakishly stupid thing to be doing.
Thanks Joe and Skip.
I think I’m going to alternate heavy DL variations with snatch or clean high pulls. Between squats and dls, the back just gets beat up badly with high pulling frequency.