Deads today.
Warmed up with some power cleans, then did 135x5, 225x5, 275x4, 305x3 (all double pronate). Then:
330x3, 375x3, 420x6
I’ve never done 420 before, but’s probably a rep PR+1 (did 410x6 and 425x5 previously).
After that did some front squats (135x5, 155x3, 175x3, 195x2), some Zerchers (185x6, 225x8, 225x6), and some leg raises (8x3). Finished up with leg presses (3.5 plates/side x12, 4.5x10).
Nice job on the deadlifts sfp. I need to catch up to you, maybe.
Now you’re mocking me! I know your history, Mr. 550. I’m still working to catch up.
While your track record in the DL is nothing to sneeze at, one has to wonder what it would take to be the next Bob Peoples.
Good looking dead numbers. After watching your video on zerchers, I have a dumb question. Why not set the pins at elbow height in the rack? Would seem to make things a bit easier. If you already explained, soory.
That’s a good question. It comes down to sheer laziness. That and the fact that the gym I normally train at doesn’t have a conventional power rack, so getting the right height is difficult.
I also sort of like doing it that way; I feel it gives me more options and things to work on from the bottom.
Nice deads, sfp. And great volume and variety.
420x6…nothing “average” about that 
Wish I could do it!
225x23, Strick. Or 135x28. I didn’t even have to look your numbers up, they’re imprinted on my consciousness.
These are touch and go deads, but the numbers are coming up, which I’m happy about. The key, I’ve found, is to just pull, and not think about it. It took me a while, but I’m glad I’ve figured out that much.
[quote]sfp wrote:
225x23, Strick. Or 135x28. I didn’t even have to look your numbers up, they’re imprinted on my consciousness.
These are touch and go deads, but the numbers are coming up, which I’m happy about. The key, I’ve found, is to just pull, and not think about it. It took me a while, but I’m glad I’ve figured out that much.[/quote]
I would pay money to master that technique. I over think everything. I think that is one of the reasons I grunt, growl, snarl and yell, at times. It takes my mind out of it and makes it more an act of will.
And even touch and go, I couldn’t pull 420 6 times. Great work!
Live from West Hollywood:
Bench warmup: gradual ramp up to 175
Main: 195x3, 225x3, 250x2
I actually got 3, but the last rep had way too much spotter on it to count. Form was awful on the first one especially, as I was way out of the groove. Followed this up with 225x2, 205x3, 175x8x3 (with 20#/side on bands), 135x17
Supersetted the last few with weighted pullups, then supersetted Kroc rows (115x12x2) and dips (bw x12x3) and some curls up to 125.
And I was actually surrounded by people in the movie business. Well, at least a couple of the guys there were talking about a friend being in a movie. Or maybe it was a TV show, on Lifetime or A&E or something. I heard the word movie.
Yeah, I’m pretty much famous. PM me for an autograph.
Good stuff. You are, without a doubt, the most well travelled person I know. It amazes me that you still get your workouts in.
Last night in LA, and, really, what better way to spend it than doing squats?
Warmup: bw x8, 45x8, 135x3, 185x3, 225x3 (did these last three with a cambered bar they happened to have at the gym), 245x3
Main: 260x3, 300x3, 335x2
I was seeing stars on the last rep, and my knee and ankle were making me nervous, so I stopped. And I wasn’t sure if I had the last rep in me anyway. So, yeah, I wimped out. Followed these up with:
295x3, 265x5x4. Focused on form and depth, and pretty much toasted my legs.
Supersetted the last three sets with hanging leg raises.
When it comes to ankles and knees I think being cautious is a good idea. You added some extra sets so no harm done. I feel all giddy inside now that I know you’re famous.
just watched your front squat and zercher vids. i give you props for doing the zerchers from the ground. those are tough.
i noticed on the front squats your elbows are dropping and your chest is dropping. it would be easy for me to say- just keep the elbows high and the chest high. i think it’s more a case of you squatting with too narrow a stance and allowing the knees to go out over your feet. when this happens the upper body will also come forward and the weight with it. if you want to stay more upright and tight, as you decend, force the knees out as hard as you can and then on the way up, just reverse and force the knees out hard. i point my toes out some and push out on the way down and up. as a result, i’m able to drop straight down and come straight up with very little upper body movement.
you can also relate this to your zercher as well. as you come out of the hole, your hips rise first and that puts the weight farther out in front of you. just think to yourself- “knees out” and open up the groin as you drive out of the bottom. i think you will find that trying this the hips won’t fly up as fast.
these are also much the same concepts in a sumo pull, just more exaggerated.
sorry for the unsolicited advice.
Meat,
You’re definitely right about the elbows and chest; I’d be able to do more if I could keep them higher. As far as the stance, I’m taking a medium-width stance, but I’ll have to video from the front to show you and get even more advice (unsolicited or no, always welcome). Keeping the upper body straight is tough for me as the weights go up.
Thanks for watching.
Last round of military for this cycle:
Warmup: 45x10, 70x5, 95x5, 115x4
Main: 135x5, 150x3, 170x3 (PR +3)
Supersetted with more MPs: 135x5x5
and cable rows: 195x10, 225x6, 255x5x2
Then another superset…
DB bench: 90x4, 100x3, 1004
and Kroc rows: 100x20, 100x22
And finally some BB curls.
Left feeling not too beat up, and fairly happy with the results (the 135x5x5 more than anything).
Bricked my iPhone this morning trying to update to 4.0, and spent a lot of the rest of the day trying to get it operational again. Still no dice. I may have to break down and use this crummy Android Backflip that Moto gave me a while back. The horror!
After spending most of the day in a highly agitated state, I headed for the gym determined to not let it affect my training for the night:
Deads warmup: 135x5, 225x5, 275x4, 315x3
Main: 350x5, 400x3, 445x4 (PR +4)
Pretty happy with that. Kept Meat’s advice in mind regarding not leaning back while I pull (er, whatever that advice was), and I think that helped conserve energy. So, +10 for the next cycle.
Followed this up with a simple superset:
Front squats: 135x3, 155x3, 175x3, 205x2
GHRs: bwx8x2, 8x9
Dragon flags: 5 reps x3
I heard allot of people saying they have had problems with the IoS upgrade. My girlfriend almost lost all her contacts but she was able to find them still on the sim card and had to re-import them. Have you put your phone in emergency recovery yet? just Goggle “how to put your iphone in recovery mode” I jail broke mine and bricked it and this worked for me to do th recovery.
BTW You need to change the name of your log, You are doing good work in here and there is NOTHING to e embarrassed about.
Thanks, Colin. Name change coming soon, when I get up the gumption…maybe “Lazy Guy Log”?
I’ve had the iPhone in recovery mode, and done a restore multiple times, all to no avail. Typically you can’t downgrade the baseband, which makes a regular downgrade back to 3.1.3 undoable, but I’ll try and jailbreak it today to do so.
You sure are making it hard for me to catch you on deads. Good job.
Joe, likewise on your bench. Especially after today…
Warmup: 45x10, 95x6, 135x5, 160x4, 185x3
Main: 210x5, 235x3, 265x fail!!!
Really upset about this one. I’ve decided to do a reset next cycle.
Followed this up with a superset:
Yet more benching: 210x5x5, x4
Kroc rows: 120x18x3 (following Fischer’s advice used straps and a 100 lb.er on the crossover cable to boost the weight. Worked great, but I’ve got to remember not to rely on the straps for the grip).
and then one set of pullups, bw x8
Ended with some bb curls.