Tuesday-10-16-12- ME Upper
Did stuff
Paused Rev Light band fat bar 2bd-Medium Grip- 165x5, 255x5, 345x5, 435x3, 485x1, 525x1<~~~ got loose as shit so I stopped here.
485x5x1
Kroc Row-110lbs x 50 on each arm
Standing V. Grip Band Row- Strongx4x25
Same set up- Scap retraction/hold- 5x10
Ok day.
[quote]StormTheBeach wrote:
A good multi=doesnt have a billion percent of all the vitamins.[/quote]
Why is it a bad thing for a multi to contain mega-doses of vitamins?
Holy shit you’re up near 290? Last I remember you were in the 275’s and I thought were doing a slow controlled weight gain. Maybe I remember wrong.
[quote]Consul wrote:
[quote]StormTheBeach wrote:
A good multi=doesnt have a billion percent of all the vitamins.[/quote]
Why is it a bad thing for a multi to contain mega-doses of vitamins?
[/quote]
Some mega doses are good. There is a ton of research on vitamin D in particular. I just have a hard time beleiving that I actually need a million percent of things I am getting from my well-rounded diet. I have a rule for myself: If my piss is glowing in the dark, that multi-vitamin sucks
[quote]scj119 wrote:
Holy shit you’re up near 290? Last I remember you were in the 275’s and I thought were doing a slow controlled weight gain. Maybe I remember wrong.[/quote]
It’s a consistant 3-4lbs a month so far. I always seem to be a little heavier earlier in the week regardless of what I eat. If I weigh in at 290 on Nov. 10th I’ll be happier than a pig in shit.
What are your personal favorite max effort movements for each lift?
[quote]GhostOD wrote:
What are your personal favorite max effort movements for each lift? [/quote]
Reverse band with different bars for all three. Close grip and floor press for bench. Box squat with different bars for squat. Block pulls for deads. Thats about all that works for me.
The last 24 training hours have been awesome:
Wednesday Night Prowler AIDS-
On every minute- 180lbs for 180 feet… made it through three minutes then only went 90 feet for the next 4 minutes. It took my all night to recover from this and I actually still feel a little messed up.
Thursday-10-18-12- Me Lower-
Rolled Everyting
LAXed lower back
Ext. Rot. Stretch
Hammy Smash
Leg Swings x a billion
Avg. Rev. Band DL- 245x5x5
335x5
425x3
515x1
Belt
605x1
695x1
785x1
850x1<~~~ raw PR
765(90%)x5x1
Strong Band GMS/Heel Digs/Long Leverage Fallouts-
3x25/3x20/3x15
Captains of Crush- 1x2, 2x2, 2.5x1, 3x1, 2x5
Wrecking shit.
[quote]StormTheBeach wrote:
[quote]Consul wrote:
[quote]StormTheBeach wrote:
A good multi=doesnt have a billion percent of all the vitamins.[/quote]
Why is it a bad thing for a multi to contain mega-doses of vitamins?
[/quote]
Some mega doses are good. There is a ton of research on vitamin D in particular. I just have a hard time beleiving that I actually need a million percent of things I am getting from my well-rounded diet. I have a rule for myself: If my piss is glowing in the dark, that multi-vitamin sucks[/quote]
That makes sense. The dreaded “Pak Piss” is not reassuring.
You’re obviously in excellent condition. Why have you brought your conditioning up to such a high level - does it help your lifts in some way? What methods do you recommend for someone who is restricted to indoor conditioning in the winter (cold/exercise-induced asthma) and has access to ordinary cardio machines (rower, treadmill, elliptical etc) but no cool goodies like tires and prowlers?
[quote]Consul wrote:
[quote]StormTheBeach wrote:
[quote]Consul wrote:
[quote]StormTheBeach wrote:
A good multi=doesnt have a billion percent of all the vitamins.[/quote]
Why is it a bad thing for a multi to contain mega-doses of vitamins?
[/quote]
Some mega doses are good. There is a ton of research on vitamin D in particular. I just have a hard time beleiving that I actually need a million percent of things I am getting from my well-rounded diet. I have a rule for myself: If my piss is glowing in the dark, that multi-vitamin sucks[/quote]
That makes sense. The dreaded “Pak Piss” is not reassuring.
You’re obviously in excellent condition. Why have you brought your conditioning up to such a high level - does it help your lifts in some way? What methods do you recommend for someone who is restricted to indoor conditioning in the winter (cold/exercise-induced asthma) and has access to ordinary cardio machines (rower, treadmill, elliptical etc) but no cool goodies like tires and prowlers?[/quote]
The biggest thing about conditioning:
When I hammer it in training, I never feel tired during a meet. Recovery between attempts and between lifts is almost 100%. If I stay consistant with conditioning I really do notice a huge difference at competition time. Also, once you get used to short intense conditioning, it helps you recover in between heavy training sessions. I follow a schedule of one heavy conditioning day (tons of weght, short distance/times), medium day (Moderate weights, medium duration/times), and a more aerobic light day.
There is plenty of stuff you can do inside. One time, my conditioning was a tabata deadlift. 20 seconds on/10 seconds off for 8 rounds with 315lbs. I got 58 total reps and almost died. It was awesome. Anyway, tabatas are great. Any timed interval training with a couple exercises are great. When I dropped a ton of weight, 2-3 days a week, I would hop on a spin bike and do a 15 second sprint, 45 second light pedal for 20-40 minutes. Again, your shit will be wrecked.
As anti-dumbass-meathead as it is, crossfit has some awesome stuff as well. Some good workouts that come to mind that don’t take forever:
Fran- 95lb BB Thruster and Pull-ups for 21, 15, and 9 reps as fast as you can
Grace- 30 135lb clean and jerks for time
Isabella- 30 135lb snatches for time
Christine- (this one fucking sucks)- 500m row, 12 BW Deadlifts, 21 24inch box jumps for three rounds for time
I hate the meatheads that bash crossfit. The programming and some of the benchmark workouts are awesome. Bad coaching leads to the horror stories and retarded videos all over the internet… to which there are just as many, if not more, for powerlifters, body builders, professional athletes, etc.
Anyway, guidelines for conditioning:
Make sure it is something tou can repeat later on and something you have a quantitative measurement (time) to judge your progress when you come back to it.
[quote]StormTheBeach wrote:
The biggest thing about conditioning:
When I hammer it in training, I never feel tired during a meet. Recovery between attempts and between lifts is almost 100%. If I stay consistant with conditioning I really do notice a huge difference at competition time. Also, once you get used to short intense conditioning, it helps you recover in between heavy training sessions. I follow a schedule of one heavy conditioning day (tons of weght, short distance/times), medium day (Moderate weights, medium duration/times), and a more aerobic light day.
There is plenty of stuff you can do inside. One time, my conditioning was a tabata deadlift. 20 seconds on/10 seconds off for 8 rounds with 315lbs. I got 58 total reps and almost died. It was awesome. Anyway, tabatas are great. Any timed interval training with a couple exercises are great. When I dropped a ton of weight, 2-3 days a week, I would hop on a spin bike and do a 15 second sprint, 45 second light pedal for 20-40 minutes. Again, your shit will be wrecked.
As anti-dumbass-meathead as it is, crossfit has some awesome stuff as well. Some good workouts that come to mind that don’t take forever:
Fran- 95lb BB Thruster and Pull-ups for 21, 15, and 9 reps as fast as you can
Grace- 30 135lb clean and jerks for time
Isabella- 30 135lb snatches for time
Christine- (this one fucking sucks)- 500m row, 12 BW Deadlifts, 21 24inch box jumps for three rounds for time
I hate the meatheads that bash crossfit. The programming and some of the benchmark workouts are awesome. Bad coaching leads to the horror stories and retarded videos all over the internet… to which there are just as many, if not more, for powerlifters, body builders, professional athletes, etc.
Anyway, guidelines for conditioning:
Make sure it is something tou can repeat later on and something you have a quantitative measurement (time) to judge your progress when you come back to it.[/quote]
Fantastic post, thank you. I will implement some of these ideas today.
So you use conjugate method on conditioning too? Your recordbook for workouts must be rivaling the size of the old Encyclopedia Britannica.
Do you kip when you do Fran?
[quote]scj119 wrote:
So you use conjugate method on conditioning too? Your recordbook for workouts must be rivaling the size of the old Encyclopedia Britannica.[/quote]
I know for certain I have at least 5 completely full 5 subject notebooks… there might be more.
I guess it is kinda conjugate training for conditioning. The stimulus is constantly vaired. Honestly, the only reason I do it this way is to expend as little mental enegy as possible. It is very easy to set up a brutal conditioning session.
[quote]Most Major wrote:
Do you kip when you do Fran?[/quote]
I try not too for the first set. I can usually get throuhg 21 with pretty strict form. The next 2 rounds look like a god damn sea world dolphin show.
Monday-10-22-12- DE Lower- Took the weekend off to give my back and knee (which is back to 100% already) a break… also, I went to Maryland’s homecoming football game. I barely made it out of the tailgate alive and didn’t get back till late on sunday. Anyway:
Warm-up Stuff
Squats- Parallel box +200 in bands- 135x5x3, 225x2x3, 315x2, 405x2, 495x2, 600x1… fucking died on 2.
DLs- +quaded minis- 405x2x1, 455x2x1, 505x2x1<~~~ every rep was a smoke show. I am pretty confident in an 800lb raw pull at the meet.
SSB Close Stance GMs- 75x6, 165x6, 255x6<~~~ stopped here, hips/back a little funny. Starting to think there are some nerve issues going on. Fuck.
BB Shrugs-225x4x25
Wanted to do more but some friends stopped by and decided to shut it down. Heavy benching+heavy conditioning tomorrow to make up for all the time I took off.
Tuesday-10-23-12- ME Upper
Rolled
Laxed
Voodoo Band my elbows<~~~ brutal but extremely effective
Tri Opener/Scap traction/FacePulls/bunch of crap
Fat Bar, Comp Grip, Floor Press- 75x10, 125x10
165x5
215x5
255x3
305x1
345x1
395x1
415x1
435x1
395x2x1, 400x2x1
Strict JM Press- 135x5x10
Tabata 225lb bent over row… this was a horrible idea- Stopped when I couldn’t get 8 total reps per round. Made it through 6 rounds (48 total reps).
KB SLDL/Face Pulls/BB Curls
50x3x25/light x 3x50/45x3x30
Done for today. Need to push a sled tomorrow.
[quote]StormTheBeach wrote:
Tabata 225lb bent over row… this was a horrible idea-
[/quote]
Stealing this
Hey buddy…
Nice lifting and such.
When I squat am I suppsed to be like activiating/using my glutes for the entire movement. Like on the way down am I supposed to feel like my ass is keeping flexed/tight. It seems to never really do anything, but maybe it’s supposed to? I dunno. It seems awkward to squat thinking about my bum the whole time :S
[quote]Spock81 wrote:
It seems awkward to squat thinking about my bum the whole time :S[/quote]
Just ask the dudes in the gym. They’re probably thinking about your bum the whole time you’re squatting.