[quote]StormTheBeach wrote:
Seated Pin Shoulder Press- @chin w/fat bar-
215x1<~~~ epic failure
[/quote]
lolololol
Wednesday- 8-29-12- Rowed 2 miles in 12:52 for some stupid reason.
I see you drop down to about 75% Of your max for that day and do 5 sets of 5. I was wondering why do you do that? Is it to increase your gpp? Also do you go for 3-5 rep maxes to increase GPP or is it easier on your CNS? I think you answered that a while back I just couldnt find it.
[quote]Vladamir wrote:
I see you drop down to about 75% Of your max for that day and do 5 sets of 5. I was wondering why do you do that? Is it to increase your gpp? Also do you go for 3-5 rep maxes to increase GPP or is it easier on your CNS? I think you answered that a while back I just couldnt find it. [/quote]
I am trying to get more volume on my main lifts. When I drop down after the max effort work, it is more to work on speed and technique under the bar. Week1 I dropped to 70%, Week 2 to 75%, and this week is 80% for 5x3. A little linear periodization for the main lifts but not really since the percentage is based off of whatever my max was that day. After my deloaf next week I am planning on going, 80, 85, 90. I’ll go back to regular training after those 4 weeks and see if there is any difference.
I am doing 3-5 rep maxes right now because I am very far out from a meet. The sole aim of training right now is GPP and building a base of strength.
Hello, I tried to do this rowing machine today and I am not sure if I am doing it wrong.
What is supposed to get tired first, my legs, my arms/back, or my heart? Is it supposed to be like, push with your legs/pull with your arms at the same time?? Or umm push with your legs, then pull with your arms?
I felt like my bum was going to slide off.
Also my feets seemed to be getting tugged on a lot in that there feet strap place, or whatever.
Ya.
It said if I did it for an hour I would get around 5333 meters. Is that awful?
[quote]Spock81 wrote:
Hello, I tried to do this rowing machine today and I am not sure if I am doing it wrong.
What is supposed to get tired first, my legs, my arms/back, or my heart? Is it supposed to be like, push with your legs/pull with your arms at the same time?? Or umm push with your legs, then pull with your arms?
I felt like my bum was going to slide off.
Also my feets seemed to be getting tugged on a lot in that there feet strap place, or whatever.
Ya.
It said if I did it for an hour I would get around 5333 meters. Is that awful?[/quote]
You have to push through your heels. Point your toes up. Initiate with the legs and progressively incorporate the upper body. Pull to about just below your sternum. It’s not a tug; it’s a stroke. Power comes with form. You can pull harder than a supermagnet and get shit for a split because your stroke is bad. I know from experience. Address form first. This will also indicate any mobility issues you have. If your reach sucks, you’ll overcompensate and perform poorly, waste energy, and risk injury. Have fun though.
[quote]spar4tee wrote:
[quote]Spock81 wrote:
Hello, I tried to do this rowing machine today and I am not sure if I am doing it wrong.
What is supposed to get tired first, my legs, my arms/back, or my heart? Is it supposed to be like, push with your legs/pull with your arms at the same time?? Or umm push with your legs, then pull with your arms?
I felt like my bum was going to slide off.
Also my feets seemed to be getting tugged on a lot in that there feet strap place, or whatever.
Ya.
It said if I did it for an hour I would get around 5333 meters. Is that awful?[/quote]
You have to push through your heels. Point your toes up. Initiate with the legs and progressively incorporate the upper body. Pull to about just below your sternum. It’s not a tug; it’s a stroke. Power comes with form. You can pull harder than a supermagnet and get shit for a split because your stroke is bad. I know from experience. Address form first. This will also indicate any mobility issues you have. If your reach sucks, you’ll overcompensate and perform poorly, waste energy, and risk injury. Have fun though.[/quote]
I hate form stuff. I always have wrong form for everything. I’ll just go do something else…heh.
[quote]Spock81 wrote:
[quote]spar4tee wrote:
[quote]Spock81 wrote:
Hello, I tried to do this rowing machine today and I am not sure if I am doing it wrong.
What is supposed to get tired first, my legs, my arms/back, or my heart? Is it supposed to be like, push with your legs/pull with your arms at the same time?? Or umm push with your legs, then pull with your arms?
I felt like my bum was going to slide off.
Also my feets seemed to be getting tugged on a lot in that there feet strap place, or whatever.
Ya.
It said if I did it for an hour I would get around 5333 meters. Is that awful?[/quote]
You have to push through your heels. Point your toes up. Initiate with the legs and progressively incorporate the upper body. Pull to about just below your sternum. It’s not a tug; it’s a stroke. Power comes with form. You can pull harder than a supermagnet and get shit for a split because your stroke is bad. I know from experience. Address form first. This will also indicate any mobility issues you have. If your reach sucks, you’ll overcompensate and perform poorly, waste energy, and risk injury. Have fun though.[/quote]
I hate form stuff. I always have wrong form for everything. I’ll just go do something else…heh.[/quote]
I figured that. I don’t miss crew one bit.
[quote]spar4tee wrote:
[quote]Spock81 wrote:
[quote]spar4tee wrote:
[quote]Spock81 wrote:
Hello, I tried to do this rowing machine today and I am not sure if I am doing it wrong.
What is supposed to get tired first, my legs, my arms/back, or my heart? Is it supposed to be like, push with your legs/pull with your arms at the same time?? Or umm push with your legs, then pull with your arms?
I felt like my bum was going to slide off.
Also my feets seemed to be getting tugged on a lot in that there feet strap place, or whatever.
Ya.
It said if I did it for an hour I would get around 5333 meters. Is that awful?[/quote]
You have to push through your heels. Point your toes up. Initiate with the legs and progressively incorporate the upper body. Pull to about just below your sternum. It’s not a tug; it’s a stroke. Power comes with form. You can pull harder than a supermagnet and get shit for a split because your stroke is bad. I know from experience. Address form first. This will also indicate any mobility issues you have. If your reach sucks, you’ll overcompensate and perform poorly, waste energy, and risk injury. Have fun though.[/quote]
I hate form stuff. I always have wrong form for everything. I’ll just go do something else…heh.[/quote]
I figured that. I don’t miss crew one bit.[/quote]
Crew? Like rowing crew? WHy is it called a crew and not a team? Is it like how a flock of birds is called a flock and a herd of bison is called a herd?
[quote]Spock81 wrote:
[quote]spar4tee wrote:
[quote]Spock81 wrote:
[quote]spar4tee wrote:
[quote]Spock81 wrote:
Hello, I tried to do this rowing machine today and I am not sure if I am doing it wrong.
What is supposed to get tired first, my legs, my arms/back, or my heart? Is it supposed to be like, push with your legs/pull with your arms at the same time?? Or umm push with your legs, then pull with your arms?
I felt like my bum was going to slide off.
Also my feets seemed to be getting tugged on a lot in that there feet strap place, or whatever.
Ya.
It said if I did it for an hour I would get around 5333 meters. Is that awful?[/quote]
You have to push through your heels. Point your toes up. Initiate with the legs and progressively incorporate the upper body. Pull to about just below your sternum. It’s not a tug; it’s a stroke. Power comes with form. You can pull harder than a supermagnet and get shit for a split because your stroke is bad. I know from experience. Address form first. This will also indicate any mobility issues you have. If your reach sucks, you’ll overcompensate and perform poorly, waste energy, and risk injury. Have fun though.[/quote]
I hate form stuff. I always have wrong form for everything. I’ll just go do something else…heh.[/quote]
I figured that. I don’t miss crew one bit.[/quote]
Crew? Like rowing crew? WHy is it called a crew and not a team? Is it like how a flock of birds is called a flock and a herd of bison is called a herd?[/quote]
It’s just a synonym for the sport of rowing. I have only seen that name used in varsity and collegiate level competition. It just is. I don’t care to look into the history. Usually teams are grouped into boats: A Boat & B Boat.
Oh wow, a group of bison can also be called a gang, and a bunch of camels can also be called a flock.
Hey wait… There’s no Zumba in here.
Following and stealing.
[quote]Spock81 wrote:
Oh wow, a group of bison can also be called a gang, and a bunch of camels can also be called a flock.
[/quote]
…and a group of crows is called… A MURDER!!!
[quote]BEAR BORN wrote:
Hey wait… There’s no Zumba in here.
Following and stealing.[/quote]
Steal away. Thats what the internet is all about. Plagerizing non-copywrited material.
Thursday-8-30-12- ME Lower
Around 1:00pm- Ate a 2lb seafood burritto… amazing. If you are ever in the Ocean City area, go to Fish Tales and get one.
5:00pm-
Complexes x a bunch
Stretch some stupid feeling muscles
Ok, so I deviated from the plan a little to see how this new programming is working and… holy shit:
Low Box Squats- Just a belt-
135x5
225x5
315x3
405x1
495x1
585x1
635x1
675xgot all messed up in my set up. Heaviest weight I’ve had on my back with a lower bar position. I felt like my scapulas were going to blow their brains out.
635 was a PR for 2 inches below depth without and equipment on.
Get Strength Front Squat Harness- 135x6, 225x6, 315x6
Toes To Bar- 4x10
GHR+30lbs x 2x25
6:45pm- Ate a 2lb deluxe beef burritto, 3 chicken tacos, a pitcher of margaritas, and nachos forever.
Life is good.
You forgot to eat a 2lb breakfast burrito in the morning.
[quote]csulli wrote:
You forgot to eat a 2lb breakfast burrito in the morning.[/quote]
…and shit it out mid-afternoon 
[quote]StormTheBeach wrote:
[quote]Spock81 wrote:
Oh wow, a group of bison can also be called a gang, and a bunch of camels can also be called a flock.
[/quote]
…and a group of crows is called… A MURDER!!![/quote]
I was literally about to post that in reply to Spock! haha
[quote]csulli wrote:
You forgot to eat a 2lb breakfast burrito in the morning.[/quote]
Breakfast is stupid. I havent eaten breakfast in like 6 months.
Saturday-DE Upper-9-1-12-
AM- TONS of mobility work. Came up with some new horrible ways to unbind sliding surface problems. The only downside is how bad it hurts. I will not be surprised if I am pissing blood for the rest of the day.
Later-
Pasued Floor Press-215x12x3
Floor Throat press- Up to 185 for 6. Paused each rep on the floor and completely relaxed. these where tough.
JM Floor Press- 135x2x20
Monkey Pull-Ups- w/ light bandx3x9
Rope Climb Stand ups- Start laying flat on the ground, keep your body straight, and climb to your feet-x6
Chugged a 2L of Dr.Pepper, threw on my compression shirt, am already at work for the rest of the day.
I am going to avoid any actual work for a while, feel free to shoot me some questions on here for the next couple hours if you have anything training related.