[quote]pbclax1 wrote:
[quote]grettiron wrote:
[quote]pbclax1 wrote:
Dude what has changed since the last hitched pull?? Your pulls are lookin real smooth! And hahahahaha middle finger![/quote]
Chain-suspended sumo GMs my man. I love love love 'em.[/quote]
Can u get a video next time u do them?[/quote]
Can do! Prolly going to be Monday and the giant cambered bar flavor.
[quote]grettiron wrote:
[quote]pbclax1 wrote:
[quote]grettiron wrote:
[quote]pbclax1 wrote:
Dude what has changed since the last hitched pull?? Your pulls are lookin real smooth! And hahahahaha middle finger![/quote]
Chain-suspended sumo GMs my man. I love love love 'em.[/quote]
Can u get a video next time u do them?[/quote]
Can do! Prolly going to be Monday and the giant cambered bar flavor.[/quote]
Awesome, so jealous of your gym. Keep killin it!
Sat 12/10
warm up: shrug, snatch grip shrug, clean, press, OH shrug, scap pullups, cuban press
chain suspended mil press - clavicle height
95,115,135x10, 165x5, 185x1, (up two links) 185x1, 165x5,5,6
pullup
BWx10, (against mini) BWx10,45,70,90x5, (straight weight) 115x3, 135x.7, 90x5,5,5
chain pushup
20,10,10
NG CG pullup - arch upper back hard, touch to sternum
BWx3x10
DB curl/OH extension/mid delt lateral raise
4 sets
mid back stretch
Should have done seated presses today but was a little pressed for time. Oh well. 115 felt pretty good on pullups but 135 just didn’t happen. Might have to try going against light bands to build the “lockout” more. On the plus side, +90 is feeling pretty manageable. BW is falling… been slacking on stuffing my face. Down to about 188.
Tested an idea for bench setup today… basically a soft board press: string some strong bands between rack uprights so that I can get straight weight at a 2-3 board height but probably 75-100 off at the chest. Hopefully I can hit the sticking point hard without altering the mechanics of the lift as with a board press. We’ll see if it works.
mon 12/12
warm up: PVC and LAX roll, KB swing, walking lunge, band hip flexor stretch, glute/neck bridge, hip flexor situps
squat - no box
135,225x10, 315x5, 405x3, (belt) 455x3, 495x1, (wraps) 545x0,1, 565x1 PR
SSB sumo lift - monolift was occupied
155,245,295,335x10
CGB sumo GMs
335,425x10, 515x3, 425x12
calf raise
superset
stretch
Free squats were tricky. I was having trouble stopping at an appropriate height up to 405. Managed to cut them a little higher at 455 and 495 was perfect. Fell forward in the hole on the first 545 rep and just bailed. 2nd was fast so tried for 565 and got it (little bit of a grinder). However, realized on the bus home that 565@188 is 3x! So hell yeah!
Got a lot more hammy activation in some of the squats than ever before… could light glute activation actually work? Pretty cool. I’m thinking of alternating free and to-box squats for a while to help confidence out of the hole. Also, my wraps have become comfortable which means I may have to get a Christmas present for myself in the near future.
565x1:
The accessory lifts I’ve been talking about
Copypasta video description:
First: SSB sumo lift, 335x10. Just going down to touch the bar. Trying to mimic a sumo DL without the dead.
Second: Giant cambered bar sumo GM, 425x10. Trying to sit way back into the glutes and pull the elbows forward. Hits glutes, hams, and back, hard.
Great squat man and thanks for the accessory lifts video! Congrats on the 3x BW, im still trying to get to 2x!
So if I got not fat, I’d be about your weight. Good lifts, man. Wanna trade some squat or deadlift for bench press?
Awesome squat and creative lifts. You seem to be constantly making progress!
@pbclax: np man. If you try them I hope they are useful for you.
@HeavyTriple: That’s tempting haha. At some point I’d like a 2x bench but that is a looooooong way off.
@Champ: Thanks! Gotta keep searching for the next great acc lift.
tues 12/13
warm up: PVC roll, shrug, clean, snatch grip shrug, cuban press, OH shrug, scap pullup, mini band curls
bench
135x20, 185x10, 225x5, 275x3, (band idea) 275x3 (didn’t work), 185+150x3, 205+150x3, 225+150x1, 245x5,5,7
inverted row
superset
HS incline press
4x10
football bar curl
4x10
pec dec flye/mid-delt lateral raise/rear delt flye
3x10+
stretch
Sadly my band idea didn’t work so well but I’m not ready to abandon it. Chain presses were heavy. Last rep at 205+150 was a major grinder at lockout haha… it just kept getting heavier! Unfortunately my biceps really started aching with the chain work. This is new. At least it’s not shoulder issues. Pretty pleased with 245x7 it wasn’t that hard at all.
thurs 12/15
warm up: PVC/LAX roll, glute-neck bridge, mini band clamshell, KB swing, SLDL, walking lunge, assisted GHR, hip flexor situps
RDL-on-box
135,225,315,405x5, 455x3, (belt) 495x3, (rev avg) 545x3, 585x1, conv DL T&G: 455x10 (sheee-it)
DB walking lunge - short steps, rear knee just behind front heel, in trips
60x2 trips, 80x1, 100x1
calf raise
superset
leg extension/curl
2x15+
stretch
I like the glute activation stuff. RDLs were ok. Conventional dead down set was gentle touch. Great glute involvement but my upper back almost didn’t make it. The last couple reps were pretty intense. Totally drained all my energy, actually. The rest of the session was a struggle for consciousness… think I may have been a little dehydrated.
Ho-ly shit you’ve gotten way stronger. Awesome work man, keep it up.
[quote]Gmoore17 wrote:
Ho-ly shit you’ve gotten way stronger. Awesome work man, keep it up.[/quote]
x2 I’m following
He’s back! Haha thanks for stopping by again Gmoore. Looking good in the pics.
@spar4tee thanks for commenting bud. You’re a strong dude yourself.
No gym today, the take-home final I had was stupid ridiculous and I had to get it done. Heading back to NH tomorrow (later today?) after I pack up so hopefully I can hit the gym on Monday as usual. Just going to skip the press day and squat on Monday.
Grab your bike and let’s go!
I swear I pasted it in but oh, well.
[quote]jakerz96 wrote:
Grab your bike and let’s go!
[/quote]
Yeah buddy!!! Haha that’s pretty excellent. Don’t look down!
mon 12/19
warm up: LAX/PVC roll, STR hip flexor stretch, KB swings, SLDL
squat
135,225,315x5, 405x1,2, (belt) 455x1,1, (wraps) 525x1,1, (wraps off) 315x10 super deep
SLDL
135,225,315x10
stretch
Squatted in a squat rack at first because the cage was being used. Pins were too high and I started hitting them at 405 and 455. Moved to the power rack at this point and things were better. 2nd rep at 525 I really managed to engage the glutes to initiate the movement out of the hole. Back still wasn’t 100% after the long ass drive so didn’t go super heavy today.
I’ve been spoiled by Los Campeones. This place is cheap and has the essentials, but nothing more, weight-wise. They do have an indoor obstacle course ala Spartan Race, Tough Mudder, so I may play around with that. Also a prowler and indoor track for it.
tues 12/20
warm up: Foam roll, shrug, clean, press, cuban press, snatch grip shrug, OH shrug, mini band curls
bench
135x20, 185x10, 225x5, 275x2, (LT PMS) 315x2, (AVG PMS) 365x1,1, (raw) 255x5,5,4
inverted row
superset
incline pushup - feet elevated, hands low
BWx20, LTx15, AVGx10
cable flye
3x10+
mid delt lateral raise
3x10+
cuban press/mini band curls
a bunch
stretch
Mini band curls are really helping my shoulder. I do them all sorts of ways… basically just move around until I find an angle that feels tight and then do a bunch of curls from that angle. Usually I have to be very careful about warm ups… almost like my shoulder could go out at any minute. But with all the curls everything is feeling much healthier. Still amazed at how much of a lat exercise the PMS benching is. Only very mild bicep aching this time.
What’s PMS benching?
[quote]spar4tee wrote:
What’s PMS benching?[/quote]
A doubled band across your chest. I like the average bands a lot (AVG PMS) but will probably throw in more light band benching. PMS is poor man’s slingshot and a little tongue-in-cheek due to the other meaning.
You’re quite the creative lifter. Coming up with the PMS and other accesories like the SSB sumo lift. Awesome stuff going on in here!