Ah yeah I remember reading about you biking earlier on in your thread. Damn man!
[quote]grettiron wrote:
[quote]pbclax1 wrote:
Nice wheels dude! Deadlift scars and bruises on the shins? Hell yeah![/quote]
Lol, most of that is from pedal rake actually… jakerz knows what I’m talking about I’m sure. Unless he was smart and consistently wore shin guards while trials riding. Due to scar tissue the skin is paper thin and tears open wicked easy on deadlifts… hence the skin guards while deadlifting.
[/quote]
Yes, all too familiar. I eventually got wise and got some shin guards though after I got some pedals that would have seriously messed me up.
[quote]jakerz96 wrote:
[quote]grettiron wrote:
[quote]pbclax1 wrote:
Nice wheels dude! Deadlift scars and bruises on the shins? Hell yeah![/quote]
Lol, most of that is from pedal rake actually… jakerz knows what I’m talking about I’m sure. Unless he was smart and consistently wore shin guards while trials riding. Due to scar tissue the skin is paper thin and tears open wicked easy on deadlifts… hence the skin guards while deadlifting.
[/quote]
Yes, all too familiar. I eventually got wise and got some shin guards though after I got some pedals that would have seriously messed me up.[/quote]
THWAK… ffffUCK! Hahaha good times. Gotta do some riding for real this year.
1/24
warm up: mini band stuff, DB external rotations, mini rotator stretch
OH pin press - from the nose
95x10, 115,135,155x5, 175x3, 185x3x1, 165x4
NG cable row - close grip
superset, 10 reps
SSB pushups - hahaha this worked great
65x4x10, 65x9,7
shrugs - straps at 405
225,315,405x10, 455x10,15, 405x10
pec dec flye/DB pullover
4 or 5 sets
cable flye/pressdown
3 sets
stretch
Pin pressing was pretty excellent… starting to feel stronger and more stable. SSB pushups were awesome and fucking fried my pecs. These were done by assuming the position with the SSB racked then unracking and banging out some pushups with it across the neck. Used a just-inside-shoulder-width grip. Shrugs were good and hit the traps pretty nicely. Remaining stuff was icing.
Also had to take Friday off because I got yet another sinus/upper respiratory bug. Seems to have passed for the most part.
1/25
warm up: lower usual
squat - belt at 405, wraps at 455
135,225,315x5, 365x3, 405,455,475x1, 455x3x1
SSB step up - steps per leg
65,115,135,155,175x10
nautilus calf raise
leg press - close and low, knees out
3x10
back raise
45x3x15
stretch
Wraps felt pretty good. Tried to get some more volume in… might try the deadlift program with the squats too. Even though wraps are fun I should probably just train in sleeves (as soon as they get here) and shoot for a big squat that way. I am currently weaker than my best… really doubt I could get 495 without wraps.
Vid:
Damn man, you’ve got some big ass legs
[quote]ED3180 wrote:
Damn man, you’ve got some big ass legs[/quote]
Now just gotta make them as strong as they look.
Question: any reason not to run the same program (that you gave me) for squats and deads at the same time?
1/26
warm up: mini band stuff, DB external rotations, little traction
clean+press
95,115,135x5, 155,165x3, 175,175,185,185,185x1
pullup - neutral grip
25,45,70x5, 90x3, 100,115,100,100x1
seated DB press
30,40,50x10, 65x8, 75x7,8
OAR - no straps, no body english
60,75,90,100,110x10
rope curl/tri pressdown
lateral shoulder raise
stretch
Great day! C&P went very well. 185 sets were smooth, though I did have to pause and collect myself after racking. Pullups were good, DB presses were good and rows were good. Realized that I need to work on the mid delts because they look a little anemic at the top of my arms.
Vid:
[quote]grettiron wrote:
[quote]ED3180 wrote:
Damn man, you’ve got some big ass legs[/quote]
Now just gotta make them as strong as they look.
Question: any reason not to run the same program (that you gave me) for squats and deads at the same time?[/quote]
Not at all, the russian lifter I got it from, their coach has them doing that 2x per week on squat, and 1x on deadlift with light deficit pulls on the second day. They also run it 3x a week on their bench, one day raw comp grip, one day boards, one day close grip 3x5 or 4x4.
They do both days in suit bottoms and wraps. When I was doing that progression on squat I did 1x suit bottoms, 1x belt/wraps. I think it would work great, one day raw, one day belt/wraps though. Something I’m going to do after Nationals
[quote]ED3180 wrote:
[quote]grettiron wrote:
[quote]ED3180 wrote:
Damn man, you’ve got some big ass legs[/quote]
Now just gotta make them as strong as they look.
Question: any reason not to run the same program (that you gave me) for squats and deads at the same time?[/quote]
Not at all, the russian lifter I got it from, their coach has them doing that 2x per week on squat, and 1x on deadlift with light deficit pulls on the second day. They also run it 3x a week on their bench, one day raw comp grip, one day boards, one day close grip 3x5 or 4x4.
They do both days in suit bottoms and wraps. When I was doing that progression on squat I did 1x suit bottoms, 1x belt/wraps. I think it would work great, one day raw, one day belt/wraps though. Something I’m going to do after Nationals[/quote]
Awesome, good to know. Thanks for your help ED I appreciate it.
1/27
warm up: SLDL, swings, lunge (at the school gym)
sumo dl
225,315x5, 405x3, 465x5x2
GM - belt at 315
135,225x10, 275x8, 315,365x6, 405x3 (PR +40lbs), 315x10
leg extension/lying leg curl
4x10 warm up, 1x20
stretch
Deads were good… wish I could have done my usual warm up but it was pretty crowded and I risked losing my platform. GMs were very good, 405 was not bad and I think I can push the reps much higher in the future. Extensions + curls and out of there.
1/28
warm up: mini band stuff, LT traction
OH pin press - from nose height
95,115,135x5, 155x3, 165x5x3
cable row - wide neutral grip
superset, 10-15 reps
SSB pushups
65x10, 85x8, 95x5,4, 65x12,10
shrugs
225,315,405,455x10, 315x20
cable flye/DB pullover
worked up to heavy set of 10, down set of 15
DB curl/floor extension - DB weight per hand
30x10, 40x10
More good pressing. SSB pushups are hard and it feels so pathetic to have such minuscule weight on the bar. Maybe they will improve quickly.
4 days in a row next week as I will be skipping Monday. After that it should be back on schedule for a while.
Nice lifting bro, sick PRs! How do you have your training set up? Do you just play it by ear?
[quote]pbclax1 wrote:
Nice lifting bro, sick PRs! How do you have your training set up? Do you just play it by ear?[/quote]
Hah I think you mean PR, singular. I’m a little jealous… you seem to be improving so rapidly.
Switching gears a little, but the plan is basically going to be
Mon - Squat (straight or SSB), one big unilateral assistance, two little assistance
Tues - Clean + Press, pullup superset, big push and pull assistance, arms
Thurs - Sumo dead (maybe conv once in a while), one big assistance (SSB box SQ or GM), leg extensions/curls
Fri - OH Pin press, row superset, big push and pull assistance, little chest + back assistance
With the main lifts being 5x3 or 5x2 for now. Calves and abs on SQ/DL days. No benching for the foreseeable future… if I do that early summer full power meet I’ll probably try a few sets a week or two out and just do a token 225 or something. We’ll see though.
[quote]grettiron wrote:
[quote]pbclax1 wrote:
Nice lifting bro, sick PRs! How do you have your training set up? Do you just play it by ear?[/quote]
Hah I think you mean PR, singular. I’m a little jealous… you seem to be improving so rapidly.
Switching gears a little, but the plan is basically going to be
Mon - Squat (straight or SSB), one big unilateral assistance, two little assistance
Tues - Clean + Press, pullup superset, big push and pull assistance, arms
Thurs - Sumo dead (maybe conv once in a while), one big assistance (SSB box SQ or GM), leg extensions/curls
Fri - OH Pin press, row superset, big push and pull assistance, little chest + back assistance
With the main lifts being 5x3 or 5x2 for now. Calves and abs on SQ/DL days. No benching for the foreseeable future… if I do that early summer full power meet I’ll probably try a few sets a week or two out and just do a token 225 or something. We’ll see though.[/quote]
PR is a PR! Haha, well thanks man, appreciate it. Motivates me to keep working harder. Nice training setup. Hopefully you get healed up quick man!
2/1
warm up: lower usual
SSB SQ - belt at 335
65,155,205,295x5, 335x3, 365x5x3
DB walking lunge - weight, steps per side. straps at 110s
BWx2x10, 65,90,110,130x10
calf raise
superset
zercher back raise - cambered bar
45,95,135,135,185x10
step up - per leg
BWx5x10
stretchhhhh
Squats felt good today. Finally got the Rehband sleeves in and they are wonderful. Turns out the close-stance leg pressing from last week was a bad idea and my knees hurt. Also adductors were not in great shape due to minimal warm up for deads last week. Knee sleeves kept everything warm and pain free! Kept 'em on from warm up to stretching. Walking lunges were tough, back raises were good and step-ups put the nails in the coffin. Ugh.
Took my fiance to Logan early this morning to ship her off to India for a month. I hope she comes back, I really like her.
Vid of last set:
what do you mean straight bar or safety bar, it should just be safety bar…all the time, it simultaneously adds poundage to your squat, dead and bench haha. anywhoo, your safety bar looks real good, quite a bit better than it did lol. speaking of squatting…time for ice cream an cake.
[quote]2-SCOOPS wrote:
what do you mean straight bar or safety bar, it should just be safety bar…all the time, it simultaneously adds poundage to your squat, dead and bench haha. anywhoo, your safety bar looks real good, quite a bit better than it did lol. speaking of squatting…time for ice cream an cake.[/quote]
Fuck yeah, I just had ice cream and brownies!
Felt like I was actually sitting back today… it does look better than earlier. Onward!
2/3
warm up: mini band stuff, DB external rotations
clean & press - from the hang, no jerk
95,115x5, 135,155x3, 165x5x3
NG pullup
BW,25x10, 45,70x5, 90x5x3
reverse grip OHP
95,115x10, 135x4x8-10+
NG cable row
superset, worked up to heavy sets of 10
DB curls/rope pressdowns
shoulder raise
stretch
Another good pressing day. Third or forth set of C&P my hands opened up as it came down and I dropped it on my open chalk container. Oops, big mess. Keep your chalk away from the bar! RG OHP was great… after a set of full ROM reps I did 4-5 low-end partials to really hit the upper chest. Works really well for me. Did the cable rows a little differently… on the heaviest sets I let my upper back collapse at the bottom, then used the mid-back and erectors to initiate the movement… directly hit the mid back wowza. Put some Hymen Holocaust on for the arm sets for a little extra intensity 
Hymen Holocaust:
2/4
warm up: lower usual
sumo dl - belt after 2nd set of 455
225,315x5, 405x3, 455x5x3
GM - belt at 315
135x2x10, 225,275,315,365x10, 405x5 (PR +2 reps), 315x15
nautilus calf raise
superset
leg extension/curl
4x10, 15+10 drop set
stretch
Wasn’t feeling it today but got in the mood towards the end of deadlifting. My poor hands are shot for some reason. Deads were good, lots of VMO involvement today which I’m not sure I understand. GMs were fun and another PR. May switch to SSB box squats next week or do one more week of GMs before switching over to straight bar squats (sorry scoops) and SSB box squats (does this make up for it?). Extensions/curls were good, drop set was great.
These knee sleeves are so amazing. They put pressure on all the right places! VMO was a little unhappy after deads so I threw them on and viola, no more discomfort. Also there was no hamstring/upper calf discomfort when doing leg curls (seems to have finally healed but the sleeves definitely didn’t hurt). Awesome product!
Vid of GMs:
