Fear Factory, anyone?
Pullups today at work, for “fun”. Dug around for some stuff to add weight with, one being a 5lb chain that I hooked a couple of random things up with. Weighed each “group” of things, came up with the chain + chunk of metal = 18lbs, and adding roll of cable = 35.
I think I’ll do weighted ones for a while before I try to max out again and get 20.
BW x 5
+5 x 5
+18 x 5
+35 x 3 x 3
Tonight I aim to train OHP’s and then an assortment of “yoke” exercises, as that thread has made me desire a yoke much like an ox would wear.
Just finished “Forklift Dips” adding weight as I did with pullups this AM.
BW x 10
+35 x 12/11/8
BW x 10
Triceps are way more pumped right now then they are when I do dips at home using the corner of my countertop. Either the added weight is a huge factor, or the ability to be able to bend my fingers around the forks of the forklift helps.
Hmmm…
yolks hmmm 
Sore rear delts and traps today…with Thanksgiving coming up on Thursday, I plan on having a very brutal training session that morning, to cause a “need” to stuff myself silly. In order to do that, I need to run through a “deload” over the next 4 days, and for sure take Wednesday off so that I’m rested for DL’s on Turkey Day. I was planning on doing OHPs and also wanted to at least throw in my prescribed sets for DL Deload, as well as some trap/yoke stuff 
Last night went as follows:
Military Press
Bar x a million
95 x a thousand
135 x 5
160 x 3
180 x 1 (VID)
155 x 3
135 x 5
The 180 was really a grinder and I used an old belt I got for $10, probably in need of a deload, which I’ll do next time.
Seated Military Press, on flat bench with bar at chin level (sticking point)
135 x 3/5/4
Very tough, and need to continue using these to improve, rather then ditch them because it’s “hard”
Unilateral Arnold Press
40 x 12/12/10
Deadlift
150 x 5
185 x 5
225 x 5
Form was solid, felt good.
Hang Cleans
135 x 5/6/7
Couple of those looked more like a power shrug, but they were effective
Upright Rows
65 x 15 (Easy)
95 x 12 (Also pretty easy)
105 x 10/10 (Last set was tough)
The End.
Timing was AFU this morning, couldn’t get into the gym when I wanted to, had to eat right before lifting, baby girl didn’t want to sleep, blah blah blah. Planned on lifting (while the wife was out running) after baby went down for her AM nap, and be done by the time she woke up and then running 6 miles on the treadmill later, while watching my girls and their 2 cousins so the wife and her sister can go see “Harry Potty” (as my 4yo said). Well, Little Miss didn’t take a nap, so I couldn’t lift yet, wound up lounging around and got really hungry, so I ate a 6 egg omelett with ham, cheese, and half an avocado on it. Washed down with a huge cup of coffee and viola! Time to lift!
No excuses, I hit it hard anyway.
Ed Coan Peaking Squat Routine, Week 4
Bar x 8 x 2sets
95 x 5
135 x 5
185 x 3
205 x 8 x 2sets (Last set sucked ass. Bar was rolling all over my back, couldn’t stay tight, stopped at 7 reps to reset, popped another 2 out, but wasn’t happy with it. Next time…)
Also played with the video with these, 3 reps shown, 1 each @ 135, 185, 205. Kinda neat looking, I think.
Front Squats
135 x 8 x 3sets (Belt on last 2 sets, low back was feeling touchy)
Break to deal with baby
RDLs
135 x 15 x 2sets
185 x 10 x 2sets
*These all felt really good, back didn’t mind them at all and held a tight arch
BB Hack Squat
*Video to help my form please. Don’t know what’s up with these, but they feel REALLY awkward. Tips? Try to keep the shoulders back? I couldn’t do more than 2 reps @ 135 without looking like the Fail Whale.
135 x 2 x 3sets
Leg Extension
1 TriSet, toes out, in, neutral
90 x 20 each direction
Sissy Squats
BW x 15 x 3sets
First time I did these, 3x10 killed me. Last time, 5x10 and the last set was the brutal one. This time, only the last rep of the last set made my legs twitch like a goldfish in a frying pan. I think I’ll hold a DB next time. Yay for progression!
Hack Squats.
What’s wrong here? They don’t feel right at all, but I don’t know what “right” is. Heels were on small plates, if it helps
Think I’ll go take a nap on the couch now, while the girls watch “Pirates of the Carribean”.
Yes, that sounds good.
Edit: Damnit, those vids aren’t showing. I’ll upload them to youtube and combine them, for ease of viewing
Double Edit: Maybe they are working…ugh, whatever, food and nap time!
Don’t know about hack squats except I tried them once and they felt awful. Never tried them again.
what’s a sissy squat?
nap is approved stamp
I think hack squats just play with your mind lol…they feel bizarre and are backwards from how you would naturally want to lift something…looked fine to me but then again I dont know much about them…lol
Thanks for your approval on the nap N, although it didn’t happen. Having 3 girls running around the house age 4 - 7 wasn’t exactly “nap-friendly” 
This is a sissy squat, serious quad burner. It feels like doing a standing leg extension.
Coyote-Thanks, they do feel weird. Maybe just repetition will make them feel better?
Did an hour on the treadmill last night at between a 1-2% incline, covered 5miles. Having an iPad playing Netflix movies really helps the time go by on that thing, but I think an hour is about all my brain can handle on it. I’ll get on the streets this week for some longer runs. Anyone seens “Human Centipede”? Talk about a fucked up movie…
Took the kiddos out to breakfast this morning while the sick wife slept in (jealous!). Ate a ton, plan on bench deload + a lot of other chest/ab work once my food digests a bit.
those sissy squats look freakish. I will try just to see if I can bend that way. lol.
[quote]nlmain wrote:
those sissy squats look freakish. I will try just to see if I can bend that way. lol.
[/quote]
Seeing as how I’m quite possibly the least flexible person in the world, I think you can manage. Try them on your next leg day, see if you “hate” them like I do
In other news…here’s a cell phone picture of my little training partner, showing me how to deadlift
11-21-10 Chest/Bench Deload
Reverse Grip Bench / Bench Press Deload superset
135x10/135x5
135x10/155x5
135x10/175x5
*Reverse grip bench was weird feeling, but felt like it worked the upper chest more than regular flat bench did. Interesting…
Incline Guillotine Bench Press (Lowered to chin/neck)
155x8x2
175x8x2
DB Flyes
25x15x3
Pushups
15x3
Abz
Sipping some whey and about to write a speech. Yay for Sundays…
that is too cute! I think my brain imploded.
Really you need to keep a better camera around for these moments. I should have kids just for the photographic opportunities.
[quote]nlmain wrote:
that is too cute! I think my brain imploded.
Really you need to keep a better camera around for these moments. I should have kids just for the photographic opportunities.
[/quote]
Oh, I have a better camera (Canon XSI DSLR), I just don’t have time to run and grab it when she walks up to the bar!
I’d post more pics of my kidlets, but your head imploding makes me feel bad
That really is head imploding cute. A full DSLR shot of something like that might just cause a rip in the space time coninuum.
[quote]Racer377 wrote:
That really is head imploding cute. A full DSLR shot of something like that might just cause a rip in the space time coninuum. [/quote]
I know everyone thinks their kids are cute, but I’m telling you guys…I’m doing you a favor by not having a high quality pic of that. I’m SAVING LIVES, PEOPLE!
Haha.
Sidenote…My traps are still stupid sore, and my legs are failing more and more each hour today. Chest is gunne be no joke tomorrow either. Luckily…I have to stay up super late because I’m Paul the Procrastinator and have a shit ton of homework to finish. I should get off here…stupid TNation
Just thought I would drop in and say kickass training man. I also envy your home gym, that looks to be 7 shades of awsome.
On the hacksquats:
Try elevating them slightly on boxes. The few times I have done them with a barbell this helped a lot.
And I don’t say this often, but your kid is cute. Keep killing it man.
