How do you like suitcase deads?
[quote]Drake37 wrote:
How do you like suitcase deads? [/quote]
they’re alright. I’ve read a decent amount on trying to work abs/obliques from a neutral spine position more than twisting/bending but I tend to like side bends more. you can handle more weight as well with suitcase if you use straps but that becomes a little bothersome when you’re tired at the end and just want to finish.
[quote]Ultramegasweet wrote:
[quote]Drake37 wrote:
How do you like suitcase deads? [/quote]
they’re alright. I’ve read a decent amount on trying to work abs/obliques from a neutral spine position more than twisting/bending but I tend to like side bends more. you can handle more weight as well with suitcase if you use straps but that becomes a little bothersome when you’re tired at the end and just want to finish.[/quote]
Alright thanks! I was thinking about either timed holds or 1 arm deadlifts for reps.
[quote]Drake37 wrote:
[quote]Ultramegasweet wrote:
[quote]Drake37 wrote:
How do you like suitcase deads? [/quote]
they’re alright. I’ve read a decent amount on trying to work abs/obliques from a neutral spine position more than twisting/bending but I tend to like side bends more. you can handle more weight as well with suitcase if you use straps but that becomes a little bothersome when you’re tired at the end and just want to finish.[/quote]
Alright thanks! I was thinking about either timed holds or 1 arm deadlifts for reps.
[/quote]
i prefer the timed version more for these because deadlifting sucks, and to do it in a compromised situation sucks even more and then to rep it is god-awful and then you load the shit out of it and add straps and you’re now in the fuck-that-shit range. at least IMO. Plus, it does help keep more of that “neutral spine” to just hold it.
[quote]Ultramegasweet wrote:
[quote]Drake37 wrote:
[quote]Ultramegasweet wrote:
[quote]Drake37 wrote:
How do you like suitcase deads? [/quote]
they’re alright. I’ve read a decent amount on trying to work abs/obliques from a neutral spine position more than twisting/bending but I tend to like side bends more. you can handle more weight as well with suitcase if you use straps but that becomes a little bothersome when you’re tired at the end and just want to finish.[/quote]
Alright thanks! I was thinking about either timed holds or 1 arm deadlifts for reps.
[/quote]
i prefer the timed version more for these because deadlifting sucks, and to do it in a compromised situation sucks even more and then to rep it is god-awful and then you load the shit out of it and add straps and you’re now in the fuck-that-shit range. at least IMO. Plus, it does help keep more of that “neutral spine” to just hold it.[/quote]
Alright thanks I will do timed holds then!
DE Upper
thursday 4-11-13
warm up
Speed Bench—9x3—225 double monster minis
then did an extra @ 245x3 with normal bench grip
Incline Neutral DMBs—75x12, 85x10, 95x8, 105x6, 115x2 75x10
115 was suppose to be for 4, couldn’t get it
High Hammer Row—4x8-----3pl/arm
Lateral Raise—3x8—45s
Hammer Curls—3x10—50s
Dips/Pull Ups----20/6, 22/9
took first set easy cuz i felt like I was going to puke, then turned it up to win for total reps
V Sit Crunches—3x20 @ BW = 279
DE Lower
friday 4-12-13
warm up
Speed Squat—8x2—275 average bands
slightly below parallel foam box
Speed Pulls—6x1—405 quaded mini bands
these put the tension and difficulty right after knees which is where I fail most lifts at
Vertical Leg Press—1pl/sidex10, 2plx10, 3plx10, 4plx2x10
partner couldn’t keep up so stopped at 2 sets
GHR—3x10 @ BW = 279
Back Extension—3x15 @ BW
Cable Pulldowns—100x8, 3x3x150
those were heavy as fuck
weight loss is slowing down some but then again, I’m completely guessing and going off of what I’ve read and am probably half-assing instead of just buying Keifer’s book and being totally shredded. Probably will look to maintain for a while once I get to 275, which will have been about a 10lb drop.
ME Upper
sunday 4-14-13
warm up
Rev Band Axel Bench—145x8, 235x5, added bands 325x3, 415x3, 465x3, 505x3
strong bands
Axel 3BD—235x5 325x5, 365x5, 405x2x5, 325x12
comp grip, only got 4 reps on my last set w/405 (misgrooved it)
CSR—2plx6, 3plx6, 4x6—4pl 25
BB Shrugs—10s—315, 365, added straps 405x10, 455x10, 495x10
went double overhand, stopped when i would have to start using momentum
Dips/Pull Ups—24/12, 23/10 = 69 reps
partner went crazy with dips and beat me by a total of 9 reps
Leg Raises—2x5 @ BW = 278
shins to bar
eating and drinking a decent amount today as I celebrate my 1 year anniversary with my wife.
ME Lower
monday 4-15-13
warm up
SSB GMs—3s—155x3, 205x3, 245x3, 295x3, 315x3, 335x3 PR Tie
Deficit Deads—135x5, 225x5, 315x5, 2x5x455,
3.5" deficit
Deadlift—455x3
GHR—3x6—BW = 279 25lbs
Seated Calf Raises—2plx6, 3plx6, 3x6x4pl
Roman Chairs----3x8—BW 45 touching forehead
DE Upper
thursday 4-18-13
warm up
Speed Bench—9x3—225 80lb chain (lil more than half was locked out)
3 different grips then did a 10th setx3 w/245 (comp grip)
Incline Neutral DMBs----6x10—80s
Bilateral Row----2x12—3pl/side
Face Pulls—3x15—100lbs
EZ Preacher Curl—80x10, 90x8, 100x6, 110x4
close grip
Dips/Pull Ups—28/13, 27/13—81 total reps @ BW= 276
lost by 2 total reps, my partner is a dip machine and got his groove back, luckily he burns out at 3-4 pull ups
Hanging Leg Raises—2x5 @ BW
shins touching bar, abs were cramping after last set of pull ups so i cut these short
great day today, lots of solid work. See that there is a full meet @ Crofton Crossfit in Crofton MD by RPS which I might do raw(its in the heart of my hometown) or wait another 2 weeks and do the push/pull at my gym raw. not sure if I’ll do any but definitely interested to get a positive.
DE Lower
friday 4-19-13
warm up
Speed Squat—6x2—300 average bands
slightly below parallel foam box, was very speedy
Speed Pulls—8x1—365 quaded minis
played w/setup and belt positioning, felt very strong and fast
Pause Squat----6s----135, 225, 315
no belt or wraps, 3 seconds pauses/rep
Single Leg RDL?—3x5/leg----95lbs
could’ve done more weight but my balance was everywhere as this is the first time trying it
Suitcase Holds—3x3sec holds/armx225
no wraps
good day. going to go fishing this weekend and hopefully bring back a bunch of rock. they are delicious
ME Upper
sunday 4-21-13
warm up
Axel 2BD—barx10, 145x8, 185x5, 235x3, 275x3, added boards 325x3, 365x3, 405x3 PR
the last set was all out struggle
CG Incline—135x5, 225x5, 255x2x4, 225x5
fell apart and had no energy for these
Bent Rows—135x10, 225x6, 315x3x5, 225x10
had absolutely no energy and it was a struggle all day. didn’t get much sleep, got up super early to fish, didn’t eat right, brutal day on the boat,…basically a long list of things that made me feel like shit and I blew my load on the ME work and then shit the bed, said fuck it, and went home, ate, then took a nap. hopefully tomorrow will be better.
ME Lower
monday 4-23-13
Rev Band SSB Squat—barx2x8, 155x3, 205x3, 245x3, added strong bands 295x3, 335x3, 385x3, 425x3, 475x1, 465x3 PR 10lbs
Concentric Sumo SSB GM—155x5, 205x5, 245x5, 295x2x5, 185x6
2nd set w/295 felt like death, press out of ropes w/back almost parallel to floor
Sumo Deads—10x3—315
probably did these in about 7 minutes
last set did 5 instead of 3
I wanted to do some light stuff for the rest of the day cuz I was kinda smoked but my partner wanted to do sumo deads so i decided it was as many sets of 3 reps until one of us quits. If i didn’t want to do it cuz it’s miserable, I was going to make it super miserable for both of us. I was prepared to go into the 20 set range but he is not that great of a deadlifter and crapped out.
RE Upper
thursday 4-25-13
warm up
Bench—barx30, 135x8/8, 225x5/3, 275x1, 315x9 (10th was forced), 275x12, 225x20
reps were slightly down from a month ago but my weight is down about 10-12lbs as well, still positive
CG Incline----225x6, 185x8, 135x12, 135x8 (super strict)
just been sucking on these lately
Neutral Grip Pulldowns----4x10----200
Reverse EZ Curl----4x10----80lbs
Dip/Pull Ups----23/4, 23/5 = 55
took these easy, all the pressing had me gassed. did one extra pull up rep to beat my partner today who was struggling even worse
Single Leg Raises—kinda just bullshitted these
DE Lower
friday 4-26-13
warm up
Power Clean----135x3, 185x2, 225x1/1, 275x1, 295x1, 315x0/1 PR Tie!!!
been about 8 months since I power cleaned 315 last
Hang Clean----3x2—225
Jumps:
Sit on Box to 39"x3
Concentric Sit to 39"x3
Standing jump to 39"x3
Reactive Jump over 15x20" box to 39"x3
Knees to feet to over 15x20" box to 39"x3
Kneeling Long Jump----3’8, 3’4, 3’7
Broad Jump-----8’4, 7’11, 8’1
Sit on Box to Max height—39", 41", 43", 45"
called it a day after that. going to Olive Garden for dinner and backload and then Coldstone to finish the night off!!! waking up around 273-274. Basic meals look like
wake at 530am
cup of coffee w/creamer around 645am
eat 4-5 hard boiled eggs around 8-830am
drink a liter of water from 7am - 930ish am
can of tuna w/light mayo and bag of planters wholesome nut mix for lunch starting @1040am or 1150am depending on schedule
liter of water with lunch (sometimes theres no nuts but a home made burger patty or some chicken)
either more nuts when i get off work and get home or some fried chicken on the way home 145pm - 3pm
Monster absolute zero on the way to gym
amp protein shake w/12 oz skim milk when i get home
then it just breaks down into if its a backload night or not. regardless there is some form of carb at dinner either rice, pasta, or bread but its nothing crazy. if anyone has any suggestions as to make this more effective in terms of weight loss and strength maintenance or gain, let me know. just kinda researched this minimally until i understood basic concepts and winging it. If there are other foods to eat that help or whether i should eat more or less, I’m always open to someone with more expertise
ME Upper
sunday 4-28-13
warm up
Axel Band Bench—barx15, added bands 145x3, 185x3, 235x1, 275x1, 325x1, 335x1, added slingshot 345x1, 365x1, 375x1, 395x1, 405x1 doubled minis
best was last month when I doubled 335, but i guiess weight loss is affecting bench now
Floor Press—135x8, 225x8, 275x8, 295x7 PR Tie
afterwards felt ballsy and did 315x3 2 forced reps
Bent Row—3x5/5x315, then did 225 overhand sans belt and straps
overhand/underhand w/straps
DMB Power Cleans—3x10—25s
Dips/Pull Ups—27/10, 24/11----72 reps (pulled out the W again)
more later
ME Lower
monday 4-29-13
warm up
Reverse Band DLs—135x5, 225x3, added bands 315x3, 405x2, 495x1, 585x1, 635x1, 675x1, 700x0/0 strong bands
tied a PR but had a little more, just not 25lb more.
Front Squat—135x8, 225x8, 275x8
Sumo SLDL----135x8, 3x8x225
Seated Calf Raises----2plates x100 reps
Ab Pulldowns—3x5/5—120lbs
close/wide stance, strict
more later
I just felt like posting this today…
yesterday at 430pm i took a nap and woke up at 530am this morning for work. I literally took a coma.
that is all
DE Upper
thursday 5-2-13
warm up
Speed Bench—9x3—225 2x minis
3 different grips, 245x3 w/reg bench grip
Throat Presses—4x8—95lbs
blew my elbows up
High Hammer Row—2x20—2pl/side
Renner Raises—25x10, 35x8, 45x6, 35x8, 25x10
BB Curls—3x8/8—95lbs
pronated/supinated grips
Dips/Pull Ups—29/12, 29/11 = 81 reps
lost by 9 reps, partner did a fuck ton of dips
Toe Touches—2x5 @ BW = 277
DE Lower
friday 5-3-13
warm up
Speed Squat—12x2----250
slightly below parallel box
Speed DL—8x1—455
Oly Squat—135x6, 225x6
said fuck this and got a different idea
Birthday Squats—275x12, 10, 4
BW x your age (reps). suppose to be one set but i was 1) tired from the other stuff 2) not in 26 rep squat condition. could’ve def taken the first set to 15 maybe 20, but just decided to chill it instead
Leg Extension—3x15----150lbs
Back Extension—3x15 @ BW = 275
Cable Static Holds—3x8 seconds/side x 125lbs