[quote]MattyXL wrote:
I love the high pulls and hang cleans, unfortunately after a few weeks of doing them my wrists and forearms get fucked. Id love to introduce them again.[/quote]
Hey Matty. Do you use wrist wraps? It’s the only way I can do them comfortably. I haven’t ever done them as a regular movement so I don’t know if they will beat me up.
Pressing day
Slight Decline bench from pins
Ramp to max
93 x 3
135 x 3
155 x 1
185 x 1
205 x 1
215 x 1
225 x 1
235 x 1
245 x 1
Clusters @ 90%ish (10 seconds between reps)
215 x 5
215 x 4 or 5 (lost track, lol)
215 x 5
Density work
175 x 5 + 5(shit) + 3 + 2 + 1
175 x 5 + 4 + 3 + 1 (tris crapped out) + 1
175 x 5 + 4 + 2 (tris crapped out) + 1 + 1 + 1
There were a lot of hard reps in this. Getting the damn bar to move off the pins is a bitch sometimes.
I could use some Plazma. Who wants to donate?
My favorite, fast “holy crap I’m hungry if I don’t eat in the next 15 minutes I’m going to kill again” meal.
About a 100g of protein and 100g of carbs
I pretty much live on gound beef cooked up with mushrooms/green peppers/onions/diced tomato/spicy spices.
THen I put it on rice.
That is my supper every day and I never get sick of it. 
THe addition of cheese sounds wonderful.
Also nice lifting as always.
[quote]giterdone wrote:
[quote]MattyXL wrote:
I love the high pulls and hang cleans, unfortunately after a few weeks of doing them my wrists and forearms get fucked. Id love to introduce them again.[/quote]
Hey Matty. Do you use wrist wraps? It’s the only way I can do them comfortably. I haven’t ever done them as a regular movement so I don’t know if they will beat me up.[/quote]
Yes! I think Im just a big puss
I fucking loathe any type of pressing from pins…for the exact reason you mentioned…Nice work bro
[quote]Spock81 wrote:
I pretty much live on gound beef cooked up with mushrooms/green peppers/onions/diced tomato/spicy spices.
THen I put it on rice.
That is my supper every day and I never get sick of it.
THe addition of cheese sounds wonderful.
Also nice lifting as always. [/quote]
Diced tomato? Are you fucking crazy? I hate diced tomato. OK, hate is a strong word.
Now salsa, on the other hand, is a tasty addition.
Cheese is wonderful.
Squatting
Bar x 3 x 3
95 x 3
135 x 1
155 x 1
185 x 1
205 x 1
225 x 1…slight knee twinge
275 x 1…add knee wraps
315 x 1
335 x 1
365 x 1
385 x 1…slowish
Clusters @ 90% with 15 seconds between reps
345 x 3
345 x 4
345 x 3
…used wraps. holy shit that’s a bad idea. Painful
High Density (switched to knee sleeves)
…took it easy on myself and lowered %
225 x 5+4+3+2+1
3 times
Tired.
Snatch grip high pulls from a hang
shoulder / pec stretch / traction with band
Daily max
bar x 3
65 x 3
95 x 3
115 x 1
135 x 1
155 x 1
175 x 1
185 x 1
195 x 1…+10lbs over last week
200 x 1…not enough height
Clusters @ 90%
175 x 6
175 x 4
175 x 3
Density @ 70-75%
135 x 5+4+3+2+1
145 (+10lbs over last week) x 5+4+3+2+1
145 x 5+4+3+2+1
Felt better than last week. Might just be some pattern learning or I might be stronger
Inverted rows using BB on pins (since it was already there) , bench grip width, feet elevated, pull chest to bar
x 10
x 10
x 7 + 3 not quite touching bar
I remember seeing someone doing these and progressing by adding plates on his stomach. These felt really good. Bar is already set up for high pulls so it’s convenient for me to do these on high pull days.
Low incline bench from pins
Daily max
Bar x 3
95 x 3
115 x 3
135 x 1
155 x 1
185 x 1
205 x 1
215 x 1
225 x 1
235 x 1…slow
Clusters @ 90%
210 x 5
210 x 4
210 x 4…+1 over last week but probably rested longer
Density
165 x 5+4+3+2+1
3 times
Next session I’ll try the Max Pump layer.
Trap bar deads (low handles)
145 x 3
195 x 3
235 x 1
285 x 1
325 x 1
375 x 1
415 x 1
435 x 1
455 x 1
475 x 1
@ 90%…10 seconds between reps
430 x 7
430 x 7
@ 80%…max, 15 seconds, max
380 x 8 + 4
Learned my lesson last deads day and backed off the volume. Maybe I’ll work up to it.
And getting the hand position right on trap bar deads is a pain in the ass.
Messed around with my new DIY T-handle for swings. Should work out well.
75 x 10
100 x 10
125 x 7-8
Low incline bench from pins
shoulder traction, pec stretch etc. with band
Bar x 5
95 x 3
135 x 3
155 x 3
185 x 1
205 x 1
215 x 1
225 x 1
235 x 1
245 x 1
250 x 1…PR +5lbs over last week. Might have had another 5 but I’m really staying away from failure.
@ 90%
225…+10lbs over last week
3 x 5
175
5+4+3+2+1
3 times…didn’t get all the reps last time
Max Pumpz layer with 50-55%
5 reps + 5 count iso hold mid rep + 4 reps + 4 count iso hold etc.
From pins
135 5+4+3+2+1…crapped out after 3 last week
Regular bench as above
135 5+4+3…done. Next time.
Love it when pressing numbers go up. Progress is hard fought.
I want a trap bar badly but I’ll most likely have to wait until my b-day. Looks like a load of benching there…nice work on making progress.
Hello git, I am interested in your opinion of all the squat form variations and oly shoes VS chucks etc… I am in distress trying to figure out what is right.
Hi Git,
How are you finding the layer system? I’ve just been reading through your thread and it looks like you are making some cool progress. Good work
I noticed you made a T-Handle, awesome, I was looking online last night at how to do one myself, how did you make it if you don’t mind me asking?
Crap, that looked like a lot of heavy pulling. Great work in here.
[quote]gorillavanilla wrote:
I want a trap bar badly but I’ll most likely have to wait until my b-day. Looks like a load of benching there…nice work on making progress.[/quote]
Have you tried one before? If not, you might want to before shelling out the cash.
The trap bar is a funny beast. I’ve used mine a few times and the only way I really like it is if they are done from a deficit so you get down to parallel…so, squat depth without a bar on your back.
It doesn’t remove that much lower back stress compared to conventional deads. Sumos are better for that, in my opinion.
[quote]Spock81 wrote:
Hello git, I am interested in your opinion of all the squat form variations and oly shoes VS chucks etc… I am in distress trying to figure out what is right.[/quote]
Distress? That’s not good.
I can guarantee I’m not the best source of info on ALL the squat variations, but I can try to help. As long as the basics are covered, there is no real “right”. Just right for you
The only real shoes I have worn for squats are Chucks and New Balance Minimus. For me, the Minimus are better than Chucks since I always found Chucks a bit of a sloppy fit. But I strongly suspect that Oly shoes would help me. I just need to decide to spend the money. My stance is a couple inches outside shoulder width, low bar.
Why don’t you put up some squat vids in your log and get some opinions?
[quote]Dave Rogerson wrote:
Hi Git,
How are you finding the layer system? I’ve just been reading through your thread and it looks like you are making some cool progress. Good work
I noticed you made a T-Handle, awesome, I was looking online last night at how to do one myself, how did you make it if you don’t mind me asking?[/quote]
Hey,
So far, I like it. Still sorting through exercise selection and rotation. A few things I’ve learned so far
I’ll get you some pictures later today on how it was put together. Pretty easy.
[quote]jjackkrash wrote:
Crap, that looked like a lot of heavy pulling. Great work in here. [/quote]
Thanks Jack. Got to be honest…I felt like a lot.