[quote]browndisaster wrote:
lol same here, at least a year away from hitting ~185 for 6[/quote]
I guess I’ll just have to get csulli to race me. Also, why am I so good at the press compared to everyone else? 
will still race, it’ll be tortoise and the hare style though. Let’s all go for 185 for 5
[quote]browndisaster wrote:
will still race, it’ll be tortoise and the hare style though. Let’s all go for 185 for 5[/quote]
I guess between you, and me it can be. But not for csulli, he weighs too much.
[quote]DSSG wrote:
[quote]browndisaster wrote:
will still race, it’ll be tortoise and the hare style though. Let’s all go for 185 for 5[/quote]
I guess between you, and me it can be. But not for csulli, he weighs too much. ;)[/quote]
What is too much? I may be able to race you guys for that.
10/15/13
bench, wide grip
135 10
185 5, 5, 5
stretch pushups, wide grip
+12 lbs 5x20
military
115 4x6
db laterals
25 4x20
[quote]trivium wrote:
[quote]DSSG wrote:
[quote]browndisaster wrote:
will still race, it’ll be tortoise and the hare style though. Let’s all go for 185 for 5[/quote]
I guess between you, and me it can be. But not for csulli, he weighs too much. ;)[/quote]
What is too much? I may be able to race you guys for that.[/quote]
I’ll accept you in the race regardless of weight. 
10/16/13
sumo
135 some
225 3
315 1
365 2
305 5 or 6x3
RDL
225 3x8
will do back assistance tomorrow
10/17/13
shrug
225 20, 40, 40
meh
[quote]browndisaster wrote:
10/17/13
shrug
225 20, 40, 40
meh[/quote]
[quote]DSSG wrote:
DB farmer walks
230X8 trips, 1 minute rest
230X3 trips
230X4 trips
230X2 trips
/quote]
Traps, bro?
trap-off? we’ll walk down a runway with farmers handles
10/18/13
AM
pinwheel curls
heavy 3x12
supinated db curls
25 5x12 I think?
PM
CGBP
135 15? I got a pair of 45 lb bumpers and they are smooooth to lift with. I can see why Wendler recommends going with bumpers for everything
185 6, 6, 6
fat grip db skulls
30 3x8
the last set felt really good. I kept a completely open and thumbless palm and cocked my wrists back…basically how I do supinated curls
band kickbacks
5x12 big pump
[quote]browndisaster wrote:
trap-off? we’ll walk down a runway with farmers handles
10/18/13
AM
pinwheel curls
heavy 3x12
supinated db curls
25 5x12 I think?
PM
CGBP
135 15? I got a pair of 45 lb bumpers and they are smooooth to lift with. I can see why Wendler recommends going with bumpers for everything
185 6, 6, 6
fat grip db skulls
3x8
the last set felt really good. I kept a completely open and thumbless palm and cocked my wrists back…basically how I do supinated curls
band kickbacks
5x12 big pump[/quote]
Damn fucking straight. I will measure how long “one trip” is, and we can do six trips that way to compete.
[quote]DSSG wrote:
[quote]browndisaster wrote:
trap-off? we’ll walk down a runway with farmers handles
10/18/13
AM
pinwheel curls
heavy 3x12
supinated db curls
25 5x12 I think?
PM
CGBP
135 15? I got a pair of 45 lb bumpers and they are smooooth to lift with. I can see why Wendler recommends going with bumpers for everything
185 6, 6, 6
fat grip db skulls
3x8
the last set felt really good. I kept a completely open and thumbless palm and cocked my wrists back…basically how I do supinated curls
band kickbacks
5x12 big pump[/quote]
Damn fucking straight. I will measure how long “one trip” is, and we can do six trips that way to compete. :)[/quote]
What are the rules?
I was trying to make a Zoolander joke but this sounds more fun. Let me know and I’ll try
also, what do you guys do for low back recovery? mine is always sore, I think I’m going to up the training for it and recovery methods for it
[quote]trivium wrote:
[quote]DSSG wrote:
[quote]browndisaster wrote:
trap-off? we’ll walk down a runway with farmers handles
10/18/13
AM
pinwheel curls
heavy 3x12
supinated db curls
25 5x12 I think?
PM
CGBP
135 15? I got a pair of 45 lb bumpers and they are smooooth to lift with. I can see why Wendler recommends going with bumpers for everything
185 6, 6, 6
fat grip db skulls
3x8
the last set felt really good. I kept a completely open and thumbless palm and cocked my wrists back…basically how I do supinated curls
band kickbacks
5x12 big pump[/quote]
Damn fucking straight. I will measure how long “one trip” is, and we can do six trips that way to compete. :)[/quote]
What are the rules?[/quote]
Rules: no belt, no straps, no resetting your grip unless at the end of a trip, no taking more than 15 seconds to regrip.
For back recovery: I don’t really do much for lower back recovery. Decompressing my spine is essentially the only major recovery work I do for it.
However I do like high rep back extensions to build endurance in the back, and doing 20+ rep sets of dynamic back extensions (just moving through the spine through a short range of motion, paul carter has a video of them). I had done that style of back extensions when trying to heal an injured erector, and I believe it helped my recover from that injury.
It is also a good idea to get your abs/back strong (like doing those good mornings you hate for 5X10 sometime ), and just you simply building up lower back work capacity.
[quote]browndisaster wrote:
I was trying to make a Zoolander joke but this sounds more fun. Let me know and I’ll try
also, what do you guys do for low back recovery? mine is always sore, I think I’m going to up the training for it and recovery methods for it[/quote]
*Goodmornings,to help my lower back strength
*After anything that heavily involves my lower back, I do something that’ll decompress my spine. After DL’s and Squats, I always do a good deal of hanging leg raises. After benching, always do some form of chins
*Stretch fuck out of it PWO, I do that wrestler’s bridge thing on my feet and hands. Sometimes use a swiss ball and just roll out my lower back
*Use a PVC pipe or foam roller on lower back BEFORE lifting
*Contrast shower PWO (really hot to really cold)
Seriously I use to always have a sore lower back from all the arching in benching and of course Squatting and DL’ing. I have no issues with it now.
I love good mornings, but they literally tear skin off of my back. For this reason I am considering cutting back my goodmorining volume, and adding some stiff leg deadlifts, or RDL’s.
My lower back is constantly in a state of soreness. That is why I take 2 days off after my leg days. It doesn’t always work. Sometimes I have to go back to the gym with a sore lower back.
If you have info on recovery, and decompression, I would love to hear it. I get strapped for time, and I don’t really stretch or roll except immediately prior to a big lift.
Like spidey said, sometimes benching is murder on my lower back. I cramp from arching sometimes.
Will agree with the two posts above. I personally find doing really light foam roller work on the spinal erectors (upper-mid back to pelvis) on the evenings following any kind of intense training as well as high-rep bodyweight hyperextensions (maybe against a light band) to really help with lower back soreness.
10/19/13
AM
sumo
225 3, 3
275 1
325 3x3
knee exploded, switched to conventional
265 3x3
PM
power cleans
135 3
140 3
145 3
145 3
150 3
155 3
135 3x3
bad form light weight, going for bad form heavy weight
thanks guys
based on your feedback, I decided this is what I’ll do:
-more back extension work in general (DSSG do you have the Paul Carter link?)
-contrast showers (I do these once in a while but not nightly)
-foam rolling (same as above)
-spinal decompression (have a machine, I do 5 minutes of this 2x a day)
and then basically upgraded version of Agile 8:
My low back hasn’t really been injured seriously before, but it definitely will be if I don’t protect it.
It is the “erector” hyper extension. Also take it from someone who has had more than their fair share of exploded erectors: Back endurance is important too, and your back/abs can always use more strength even if they are don’t seem to be a limiting factor. And either don’t over do the mixed grip on one side, or just only mix grip one side. I learned that the hard way, and tore/severely strained something in my middle back (rhombid/lower trap area).