Thanks, DZ. Got to try that. Here is a something similar on the site I found, but it uses the cable tower:
[quote]1Geech wrote:
Thanks, DZ. Got to try that. Here is a something similar on the site I found, but it uses the cable tower:
[/quote]
You found it Geech…that’s the one. They’re pretty wicked.
The gym was actually crowded this morning, but the squat rack was mine.
Squats
1x10xbar
1x8x135
1x6x185
1x4x225
1x4x275
1x3x315
1x10x225
Pull throughs
3x10x200
Ab pulldowns
3x15x80
Stability ball crunches
2x30
Did a lot of farm work over the weekend and had some work done on my tattoo Sunday, so, I took yesterday off.
Floor Presses
1x10xbar
1x10x95
1x10x135
1x8x155
3x8x175
Bent over Rows
1x8x135
1x8x155
1x8x175
3x5x185
Tates
3x8x40
Hammer Curls
2x10x40
Looking good, DZ. Do you do your rows starting each from the floor, or hanging? The gym I am going to now on what is usually rowing day sometimes makes a fuss about all the ‘noise’ that the latter method causes; gave me a reason to switch it up a bit to the cable for a while, anyway.
[quote]1Geech wrote:
Looking good, DZ. Do you do your rows starting each from the floor, or hanging? The gym I am going to now on what is usually rowing day sometimes makes a fuss about all the ‘noise’ that the latter method causes; gave me a reason to switch it up a bit to the cable for a while, anyway.[/quote]
Only the first rep is off the floor Geech. And even on the last rep, I don’t drop the weights. Deadlifts too, I will let the weights down under control. Don’t know why, I just don’t like dropping the weights, and it bothers me when others do it.
If they are not bumper plates (assuming no o-movements done otherwise), I agree with you DZ; I think it is a sign of laziness.
SLDL
1x8xbar
1x8x95
1x8x135
3x8x185
Sumo DL form practice
5x1x205
5x1x255
Leg Curls
3x10x120
Ab Pulldowns
3x15x80
Hypers
2x15x30
What did you think of the Sumo DL? A very different feeling pulling really wide…
Sumos are the best once you get used to them. Easier on the low back. How the hams feeling today? SLDL, sumos,leg curl and hypers…now thats a hamstring workout.
[quote]mday wrote:
What did you think of the Sumo DL? A very different feeling pulling really wide…[/quote]
Felt pretty wierd, I had planned more back and leg work, so I didn’t get carried away.
[quote]ecogenx wrote:
Sumos are the best once you get used to them. Easier on the low back. How the hams feeling today? SLDL, sumos,leg curl and hypers…now thats a hamstring workout.[/quote]
Pretty fried, especially lower back. I’ve been told my deadlift stance is too wide for conventional. That I either need to tighten up my feet or go out wider to sumos. I’ll work them both ways and see how it goes.
CG Bench
1x10xbar
1x10x95
1x8x135
1x8x155
3x5x155 W/chains
Chest supported Rows
3x10x60s
Cable pushdowns
3x15x160
EZ Bar Curls
1x10xbar
1x10x40
1x10x60
3x6x70
One Arm DB Rows
2x8x70
Preacher Curl Mach.
2x8x70
Looking real strong DZ. Must be starting to look pretty awesome out your way. Our fall comes on so slow everything just goes brown. The only good thing about fall are the great colors, unless you’re a hunter.
You planning on throwing some big numbers this winter. You’re getting to the weight where spotters are the only real way to gain good numbers.
You may want to think about getting a power day at the gym. Once a week, or whatever, get together with a couple like minded lifters and work your heavy numbers. Kind of difficult with life getting in the way and all. But even once a month can be great.
Anyway you’re looking strong and that’s all that really matters.
[quote]streamline wrote:
Looking real strong DZ. Must be starting to look pretty awesome out your way. Our fall comes on so slow everything just goes brown. The only good thing about fall are the great colors, unless you’re a hunter.
You planning on throwing some big numbers this winter. You’re getting to the weight where spotters are the only real way to gain good numbers.
You may want to think about getting a power day at the gym. Once a week, or whatever, get together with a couple like minded lifters and work your heavy numbers. Kind of difficult with life getting in the way and all. But even once a month can be great.
Anyway you’re looking strong and that’s all that really matters.[/quote]
As usual Streamline you have the insight of a true athlete. You’re right about all of the above. I’ve done 380 squat in the gym with spotters a couple three years ago, and I’m looking to be there or higher again. The gym owner tells me that’s my best lift. But doing that in the daytime when only the old folks are there is tough.
The trees are starting to turn now. This is my favorite time of year. Especially after the first hard frost that kills all the flying insects.
Haven’t had any real direction to my training lately. Looking to just change things up, maybe doing more strong man stuff.
Power Cleans
warm up with bar
then 95 lbs.
5x1x135
5x1x155
2x1x175
Add weight for shrugs
1x10x225
3x8x275
Front squats
1x10x135
3x3x185
Pull throughs
1x10x240
3x8x180
Paloff iso holds
1x60x30sec
The gym owner came over while I was doing pullthroughs and said I was using too much quad, too much knee bend. So, I lowered the weight and worked on doing them right. He was right, I felt a much better strain in the hams and glutes.
Fall is in the air this morning, so I felt like getting my yard toys out to play.
About a 45 minute workout
5 sets each
Cinder block farmers
One arm bucket farmers
120lb stone carries
Weight - 209
Music of choice today - Pantera
warm up
Chins
1x5
Rear Delt Raises
2x12x25
1 1/4 rep Bench Press
1x10xbar
1x8x95
1x8x135
2x4x185
2x4x165 Those are rather humbling
CG
1x8x135
1x8x155
3x5x155 w/chains
Hyper extensions
3x15 w/50lbs
Barbell Curls
1x10xbar
1x10x65
1x6x85
[quote]daddyzombie wrote:
…
1 1/4 rep Bench Press
1x10xbar
1x8x95
1x8x135
2x4x185
2x4x165 Those are rather humbling
…
[/quote]
You explained these somewhere, DZ, but I can’t find it, sorry. What are you up to here? It must be tough if it is setting you back to that weight.
Geech, this was something recommended to me to help improve my bench. Down to the chest for a pause, press about 4 inches off the chest, back down for another pause and a full press. That’s one rep. I made sure each rep was slow and controlled. The pause was actually several seconds. I wanted to make them as hard as possible, and I did get sore from them. So, I’ll be doing these some more.