[quote]bunny7568 wrote:
Lookin’ good!
And Skid/ Eco… I am sitting around 265-270 now… If I go to 300 I ain’t gonna be able to move. I need to be a little mobile… so I can get my ass to the fridge for another beer lol![/quote]
But they likes 'em bulky over on the TILF thread…
Alright guys, focus.
Just back from the gym.
Squat warmup: Barx15, 135x8
Anderson squats: 225x3, 245x3x3 (the rack guards have holes 3" apart, and the height I set it at seemed to be the bottom of the hole. These just killed me)
Leg press, calf raise (on the leg press), and GM superset:
Leg press: 8 plates x10, 10 plates x8, 12 plates x6, 14 plates x4
Calf raise: same plates as above x15, x15, x12, x12
GMs: 135x8, 205x5, 225x4, 245x3
GHR and front squat superset:
GHR: BWx10, x10, BW+5x10 (held a 5# plate to my chest on the last one)
FS: 135x8x3
Leg press finisher: 8 plates x 12
Not much of a DE day, and I’m wiped!
[quote]skidmark wrote:
bunny7568 wrote:
Lookin’ good!
And Skid/ Eco… I am sitting around 265-270 now… If I go to 300 I ain’t gonna be able to move. I need to be a little mobile… so I can get my ass to the fridge for another beer lol!
But they likes 'em bulky over on the TILF thread…
[/quote]
Yes… that they do! Some of them got a little meat on their bones too, let me tell you! Meeeoowwr!
Sorry SPF, we are running amok here… o.k., serious now. Ahem.
[quote]sfp wrote:
Alright guys, focus.
Just back from the gym.
Squat warmup: Barx15, 135x8
Anderson squats: 225x3, 245x3x3 (the rack guards have holes 3" apart, and the height I set it at seemed to be the bottom of the hole. These just killed me)
Leg press, calf raise (on the leg press), and GM superset:
Leg press: 8 plates x10, 10 plates x8, 12 plates x6, 14 plates x4
Calf raise: same plates as above x15, x15, x12, x12
GMs: 135x8, 205x5, 225x4, 245x3
GHR and front squat superset:
GHR: BWx10, x10, BW+5x10 (held a 5# plate to my chest on the last one)
FS: 135x8x3
Leg press finisher: 8 plates x 12
Not much of a DE day, and I’m wiped![/quote]
Those Anderson sqats are deadly for me too. Skid explained it in my thread a few weeks ago, they are more difficult 'cause you are not getting the “elasticity/ coil rebound effect from starting at the bottom”… or something like that. But… they do work.
I guess it would be the same if someone took 300 pounds and laid it on your chest and said “press”.
[quote]bunny7568 wrote:
skidmark wrote:
bunny7568 wrote:
Lookin’ good!
And Skid/ Eco… I am sitting around 265-270 now… If I go to 300 I ain’t gonna be able to move. I need to be a little mobile… so I can get my ass to the fridge for another beer lol!
But they likes 'em bulky over on the TILF thread…
Yes… that they do! Some of them got a little meat on their bones too, let me tell you! Meeeoowwr!
Sorry SPF, we are running amok here… o.k., serious now. Ahem.
[/quote]
That they do B’zilla, that they do. I likes me some solid legs, I does.
Bunny, that would be SFP, not SPF. Although my skin does require a fairly high SPF in broad daylight ; )
After some thinking, I figured out why Skid is lifting so much more than I. On his log the last I read he weighed 203 pounds. I weighed in yesterday at 198.
In other words, he weighs a whole 5 pounds more! I feel so much better about myself now.
[quote]sfp wrote:
Bunny, that would be SFP, not SPF. Although my skin does require a fairly high SPF in broad daylight ; )
After some thinking, I figured out why Skid is lifting so much more than I. On his log the last I read he weighed 203 pounds. I weighed in yesterday at 198.
In other words, he weighs a whole 5 pounds more! I feel so much better about myself now.[/quote]
Sorry SFP - I think that was my log with the weight at 203 and I don’t lift nearly as much as skid does. I just have a bigger belly!
[quote]sfp wrote:
Bunny, that would be SFP, not SPF. Although my skin does require a fairly high SPF in broad daylight ; )
After some thinking, I figured out why Skid is lifting so much more than I. On his log the last I read he weighed 203 pounds. I weighed in yesterday at 198.
In other words, he weighs a whole 5 pounds more! I feel so much better about myself now.[/quote]
Where’d you get that? Did I write that? Man, I wish I weighed 203. I probably weigh closer to 183 right now. I only made 189 at comp weigh-in cuz I kept all my clothes on - including shoes.
[quote]sfp wrote
In other words, he weighs a whole 5 pounds more! I feel so much better about myself now.[/quote]
I try to tell my self the same thing… . Now if I could only believe it Id feel much better about my work outs!
Oh man, that really stinks. Ruined my whole day. Fortunately there was only two minutes left in it.
Just back:
Bench/high pull superset
Bench: bar x15, 135x10, 155x10, 155x10, 135x10 (155 felt light today)
High pull: 135x4x5 (alternated snatch and clean grips)
Rack pull/military superset
RP: 225x5, 315x3, 405xfail, 375x1, 395x1 (my DL PR is 385, and I never have been able to RP much more than I DL; suggestions?)
Miltary: 115x5x4, 115x3
Chin-up towel/Side-to-side neutral-grip pull-ups superset
Chins: 5x3 each side (these are the thingies where you chin normally with one hand, grab a towel with the other; I love 'em)
Pull-ups: 10x3x2
BB curl/neutral-grip DB press superset
Curls: 65x8, 95x6x2
DB press: 70x10x2
Wanted to do a bit more (esp. Kroc rows), but ran out of time. Maybe it was just about right for a DE day.
As ever, suggestions welcome.
I could be wrong here, but I would think if your rack pulls are not that much bigger than your deads, your upper back is weak. I say this because most of the time its off the floor thats the problem. If your able to get the same amount off the floor as you RP I would think it has to be your upper back. Right?
My thoughts too. I do a lot of chins, pulls, rows, but maybe I just need to do more rack pulls.
Any other suggestions?
After further reflection, it wouldnt hurt to train your low back. Good mornings, Stiff leg deads, Hypers, Reverse hypers… that kinda thing. It might help you get past the sticking point.
As far as upper back, Ive added push ups to my work outs. From what I understand, they are real good for your Scapula. Supposedly if you do decline push ups its even better.
Im having a lot of trouble in my shoulders. Ive been doing some of this kinda thing for a few weeks, and while Im not fixed yet my upper back feels much stronger.
Good advice.
Unfortunately we don’t have a reverse-hyper, but I do a fair amount of GMs.
I’ve come to the conclusion, though, that I haven’t really been pushing myself on upper or lower back. Been stagnant too long on rows, GMs, and even pull-ups.
Gotta change that.
I have a table thats a little high. What I do is lay my body on the table, let my feet/legs hang and pull them up to parallel. I cant use any weight, but it still works prety good.
I don’t have access to drug-addled tables,…have to do some looking around in seedier sections of town, I suppose.
Have you tried putting a DB in between your feet?
See how you are!
Back squats
45x10 warmup, 135x8 warmup
225x5
275x3
295x1
315x1
295x1
275x3, 275x2
Deadlifts
135x8 (warmup)
225x5
295x1
315x1
375xfailx2 (I got this off the floor, but barely, which led me to three conclusions: 1) I was really wiped at this point, 3) I should have more gradually bumped up the weight, and 3) most importantly, I need to work on my upper back)
315x1, 315xfail I was really drained on that last one
GM/Front Squat/GHR superset
GM: 135x8, 185x5, 225x3
FS: 135x8, 185x4
GHR: BWx10, BW+25x10x2 (held a 25 lb plate to my chest on the last two)
My glutes and hams were screaming at the end of this, which I didn’t expect given the relatively few sets of squats, but between that and the deadlifts I was really worn out.
Inspired once more by Skid and others, I was also looking forward to getting some video to check my squat form, but, wouldn’t you know it, the batteries died just as I was about to shoot.
Thats tough doing ME squat and ME Deads on the same day. Though enough in my book anyway.