Congrats on going through with your first meet. Impressive weights for first time. Glad to hear you’re ready to do it again. Yeah, form is so important. What I did for my first meet was the week before, the deload week, was practice light weight (no more than 50% max) for technique. I think it helped a lot.
Snap and Cav thanks. I came away with something. Workout today was DLs up to 365x2 for 5 sets, then front squats 135x12x5 and power cleans 135x10x5. I will start boring but big on tues with new numbers. On the BP days I am going to start including some chains to get my lock out where it should be. And going to work on getting out of the hole on squats ( any accessory lifts that you know of to do that). Thanks for your support.
[quote]Dude623 wrote:
And going to work on getting out of the hole on squats ( any accessory lifts that you know of to do that). Thanks for your support.[/quote]
Got just the thing for you. It’s something I made up that seems to be helping me. I call it Extreme Sumo Deadlift. Works like this:
45 lb bar. Use plates no more than 25 lbs. this gets the bar good and low to the floor. Face bar as if doing DL. Spread feet till almost touching plates. This gets you in a exaggerated crouch position. Grab bar & lift. Don’t have to lift too far. This works your groin & hips in the very, very low squat position. I started with bare bar, after about 6 months, can do over 200 lbs, you might go higher. Be careful, very hard to do DL in really good form - back wants to round.
Might also carry over to DL.
Cav - thanks I will try it.
Workout swim intervals for 1000m man these just sucked, need to get back into the pool weekly.
Congrats on the meet Dude, if you took something away from it and enjoyed yourself thats what counts.
Matty- I had a chance to meet some really high level lifters, and hear what is working for them and what is not. will probably lift with some of them this summer. Since getting back i have been working almost constantly so I have not posted video will get it done on tues or wed.
Anyway here to a new cycle of Boring But Big
BP 195x5,228x5,259x5 all reps paused and sets started from the chest
mili’s 125x10 5sets
DB rows 60#ers 5x10
curls 85x10x3
tri push down 3 sets
face pulls 3 sets
Noticed some DOMS on lock out of milis and BP
40 minutes cardio
climd row and run , pulse above 150
squats on 23rd
squats , dl , hang cleans
today
Military press
135x5,155x5,175x5
db bp 80x10 90x10, 100x10
dips 3x10
abd roll outs 3x10
su 3x20
Not real motivated, going out of town for 15 days for work, have to fly to Portland Oregon anybody know of a gym to use while there, will have to go online to see whats there.
Workout DL’s 255x5,310x5,335x5
Front squats 155x3x10
Power cleans 155x3x10
sux2x20
GMx2x20 with 45#'s
From the west coast this morning
Ran at 6am local time due to jet lag ran 3 miles slow and did a leg workout dyn effort
hotel has lots of tredmills and other machines but only one weight machine and DB’s up to 50#
did DB jump squats with 50’s 5x12
did like 18" DL’s on this cable thing machine with what the machine said was 400# felt like maybe 250
abds
lunges
will have to find a gym soon
Back and Fat , didn’t have time to work out, in school 12 hours a day, study time 3 hours a day. Didn,t leave anytime for anything but sleep and eat. But did well, got the certificate, got ur done. Will work out on Wed. See ya all.
Hey, Dude’s back! congrats on the certificate.
Thanks Cav
workout today
BP 100# DB 10,9,8
supported chest rows 10,10,10
dips 10,10,15
pull downs cable 180# 12,12,12
tri extensions 10,10,10
face pulls 10,10,10
gotta get back with it
[quote]cavalier wrote:
[quote]Dude623 wrote:
And going to work on getting out of the hole on squats ( any accessory lifts that you know of to do that). Thanks for your support.[/quote]
Got just the thing for you. It’s something I made up that seems to be helping me. I call it Extreme Sumo Deadlift. Works like this:
45 lb bar. Use plates no more than 25 lbs. this gets the bar good and low to the floor. Face bar as if doing DL. Spread feet till almost touching plates. This gets you in a exaggerated crouch position. Grab bar & lift. Don’t have to lift too far. This works your groin & hips in the very, very low squat position. I started with bare bar, after about 6 months, can do over 200 lbs, you might go higher. Be careful, very hard to do DL in really good form - back wants to round.
Might also carry over to DL.[/quote]
Steve, one of the trainers at my gym, told me about an exercise he likes. Regular squat. Go down all the way, come up a little, go back down, come all the way up. He promises it really works getting out of the hole.
Hey CAV thanks I will give it a try.
workout
DL’s up to 365x3
kroc rows 100# DB 10,10,10
GHR,10,10,10,10,10
Hang leg raise
10,15,10,10,10
C-2 rower 2000 meters level 5 7:23
Bike 15 min
Squats
Power cleans
Leg presses
c2 rower 10 minutes
Workin to hard 80-95 hrs/wk
Got a workout in
DL up to 365x5
core for 20 mins
rower for 10mins
Back to posting, was a busy summer averaged 70hours a week all summer. Good to be back. have kept up on lifting. Just caught up on alot of your posts.
todays W/o
squats 135/10,225/10, 315/6,6,6
Workout
DL up to 365 for a double.
Cleans up to 205 for 3,3 then some singles with 225
Split snatch up to 175 for some singles
Hockey on Wed.