Crippler56,
Just started to look at your posts. I like the numbers I see out of you, good job! Just wondered if you wrap those knees when you DL?
GV, it’s the story of my life. The good thing is I had the place to myself this morning
Doublelung, thanks for checking in. I do not wrap my knees for DL. I do, however, for squats. For DL I normally were a compression brace on my left knew only. A couple of years ago I dropped the bar on my knee. It sometimes swells up. I find the brace give me some protection.
8/22/13
5/5/5 Deadlift:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 5 x 350
1 x 5 x 390
1 x 5 x 440
Deadlift with Band:
315 x 3
335 x 1
365 x 1
Leg Curls:
4 x 12
Farmer’s Walk
55 pounds in each hand
100 yards
Today felt good. I’m trying to find new ways to make gains. Last weekend I spent the $15 and purchased a heavy band. Today was the first time I have used one for DL. I think I like it and will start adding more reps as I move along. The Farmer’s walk is a great, but brutal way to finish things off.
[quote]Crippler56 wrote:
Doublelung, thanks for checking in. I do not wrap my knees for DL. I do, however, for squats. For DL I normally were a compression brace on my left knew only. A couple of years ago I dropped the bar on my knee. It sometimes swells up. I find the brace give me some protection.
[/quote]
You may want to give it a try. Keep them a little loose at first until you get the feel. They can straighten you legs out too quick and force you to back it up. Everyone is different but I would say it gave me about 20 lbs, and the added knee safety is priceless. Don’t forget in a full meet you’re already shot by the time the weight hits the floor.
True. I think I’ll give it a shot next time. I normally compete in the WABDL and I know knew wraps are legal.
8/26/13
3/3/3 Squats:
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 3 x 385
1 x 3 x 440
1 x 5 x 485
Narrow Stance:
1 x 10 x 225
1 x 10 x 275
1 x 10 x 295
1 x 10 x 335
Leg Extensions:
6 x 12
Squats felt strong. The depth and power were good. I’m still working on narrow stance. I really like the way they burn my legs. I’m keeping my feet about four or five inches apart, and then squat down as far as I can go.
8/27/13
Military Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 3 x 150
1 x 3 x 160
1 x 11 x 170
Kroc Rows:
4 x 15 x 100
Side Raises:
4 x 10 x 40
Seated Pulls:
4 x 12
Skull Crushers (15 second break between sets):
4 x 10
One Arm Extensions:
4 x 10 x 35
Rope Pull Downs:
4 x 12
Reverse Pull Downs:
4 x 12
Kick Backs:
4 x 10 x 35
I started to get a little pain in my left elbow. Its something that comes up from time to time. I put on a compression brace, and the pain went away. I have not been using the brace on my elbow for a while. I guess I’ll go back to it.
8/31/13
3/3/3 Deadlift:
1 x 10 x 135
1 x 5 x 184
1 x 2 x 225
1 x 1 x 275
1 x 3 x 375
1 x 3 x 430
1 x 3 x 460
1 x 1 x 475
Deadlift with Band:
315 x 1
335 x 1
365 x 1
385 x 1
Seated Leg Curls:
4 x 12
Farmer’s Walk:
55 pounds in each hand
100 yards
Plenty of energy today. I switch shifts at work every six weeks. This was my first week of nights. I was a little worried I might be tired, since I don’t change my sleep times on my days off. It was not to be, and it was a good session. I really like the farmer’s walk. It’s a nice way to finish off a hard workout. Plus the neighbors look at you and think you’re a freak
9/1/13
5/3/1 Bench:
135 x 10
185 x 5
225 x 3
245 x 5
275 x 3
315 x 4
Bench with Band:
225 x 3
245 x 3
275 x 1 with pause
285 x 1 with pause
High Cable Crossover:
4 x 12
Svend Press:
3 plates x 20
4 plates x 20
Band Flies:
2 x 50
It was a solid day. I probably left a little in the tank for bench. GV shamed me into trying four plates with Svend press. I liked the feel. Maybe one day soon I’ll give five a shot.
9/1/13
5/3/1 Bench:
135 x 10
185 x 5
225 x 3
245 x 5
275 x 3
315 x 4
Bench with Band:
225 x 3
245 x 3
275 x 1 with pause
285 x 1 with pause
High Cable Crossover:
4 x 12
Svend Press:
3 plates x 20
4 plates x 20
Band Flies:
2 x 50
It was a solid day. I probably left a little in the tank for bench. GV shamed me into trying four plates with Svend press. I liked the feel. Maybe one day soon I’ll give five a shot.
Glad to see a positive affect. Hell yeah go for five. Lots of great volume and work here.
9/4/13
3/3/3 Squats:
135 x 10
225 x 5
275 x 3
385 x 3
440 x 3
485 x 6
Zerchers:
135 x 10
225 x 3
275 x 1
315 x 1
Leg Extensions:
4 x 12
This was my first ever attempt at Zerchers. All I have to say is “Holy Crap!” They’re hard. I’m not sure what is good, but at 315 my eyes were popping out of my head. GV is a man with his 500 pound Zerchers.
485x6 is some really strong work Crippler. Looks like your training is going very well.
Thank you sir. I’ve been trying to work much smarter.
9/5/13
5/3/1 Military Press:
45 x 10
65 x 10
95 x 5
155 x 5
175 x 3
185 x 5
Kroc Rows:
4 x 15 x 100
Side Raises:
4 x 10 x 40
Seated Pulls:
4 x 12
Dumbbell Curls:
4 x 10 x 40
Rope Curls:
6 x 12
Band Curls:
2 x 50
Sometimes you just have to get it done…
485 x 6 is big squatting. Zerchers take some getting used to: they still make me see stars and almost pass out on any single anywhere near max. Great work in here.
Thanks Jack. I’m going to try to keep working them in.
9/6/13
Deload Bench:
2 x 10 x 135
1 x 5 x 185
1 x 5 x 205
1 x 5 x 230
Bench with Heavy Band:
3 x 5 x 185 (5 second pause on each rep)
Low Crossover:
4 x 12
Svend Press:
2 x 20 x 3 plates
1 x 20 x 4 plates
1 x 40 x 5 plates
One Arm Extensions:
2 x 10 x 30
2 x 10 x 35
2 x 10 x 40
Rope Pull Downs:
8 x 12
Kickbacks:
4 x 10 x 30
I’m trying to stay true to my goal of deloading. If I’m going to deload, I want to keep it interesting. The band bench with a five second pause was a nice little challenge. It was a good deload exercise, because it was a challenge yet somewhat easy. Five plates on the Svend press is kind of mess from a range of motion stand point.
9/9/13
5/3/1 Deadlift:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 5 x 375
1 x 3 x 415
1 x 2 x 480
Deadlift with Heavy Band:
315 x 1
335 x 1
365 x 1
405 x 1
Leg Curls:
4 x 12
Farmer’s Walk:
100 yards
55 pounds in each hand
Great work today. I’ve been doing the same farmer’s walk for a couple months, and it’s getting easier. I’m going to add a max effort workout with my gear, following the 5/3/1 week. I have a new suit I want to get used to, but I want to stay with raw training.
5 plate svend press has me thinking…now I have to try that. Nice farmer’s walk and deads.
Thanks GV. Five plates on the Svend press seemed to limit my range of motion. I stayed with four today. I’ll probably take another run at it again, however, at some other point.
9/10/13
5/5/5 Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 5 x 250
1 x 5 x 275
1 x 5 x 310
Bench with Heavy Band:
225 x 1
245 x 1
275 x 1
295 x 1
Crossovers:
4 x 12
Svend Press:
2 x 20 x 2 plates
1 x 20 x 3 plates
1 x 20 x 4 plates
Band Flies:
2 x 50
I slept like crap last night, and was very tired at the gym. I probably should have came in later in the day, but my routine is first thing in the morning. Even with all that it was not too bad, it just could have been better.
When you do the band flies at the end does it just utterly fatigue you?
Yeah, not bad. I just started doing them a couple weeks ago. I’m always looking for new ways to exhaust my chest.