oh wow, plyo jumps… I haven’t done those since High school!
FWIW, I’m trying the ME/DE squat day as well. Seems like its helping, but its too early to tell just yet.
LWI.
[quote]inkaddict wrote:
What “day” is most common to do abz? Leg days get pretty long now, not sure if my DL/back day makes sense because the back of my core would be fried, chest day? shoulder day? Maybe an “off” day? I’m a newb when it comes to ab training…obviously[/quote]
Every day is ab day! I do them with rev hypers at the end of every training session.
If you want to add them in on an upper day, try the renegade row. Ridiculous core stabilization needed to do them, especially if you have KBs to use.
LWI
Its catching on.
LWI, Racer!
Major, did some woodchops last night, and while the soreness hasn’t settled in yet, I was feeling the burn last night man. Thanks. I think I’ll do some ab variation on several training days. Renegade rows…awesome, thanks!
Benched at the CG (I think I’ll do it at home or without a partner next time, or at least with one who’s not going through a divorce and has mood swings, where he splits mid set becuase he’s too pissed off to concentrate. But I digress…
Bench (All the single benches were taken so I couldn’t pull one into a rack for band work, maybe next time)
Bar x some
135 x 10
135 x 10
185 x 5
205 x 5
225 x 3
245 x 3
2board
225x5
*Wanted more, maybe I’ll throw in an arm day and build a 3board to start it off with?
DB Bench (Low incline)
Haven’t done these in a bajillion years
60 x 10 (Not sure where to start)
70 x 10
80 x 6
Pec Dec Flys (Feel the burn!)
100 x 15
115 x 15
130 x 15
145 x 15
Woodchops
4 x 15
LWI
Progress? Chest is looking bigger, gut isn’t protruding out as far, traps (and everything else) need more mass.
def progress 
and nice tat - I don’t remember seeing that one before…
N, really? I know I’ve shown it. It’s my left arm, and I think it kind of hides the peak on my bicep, so I usually show my right, but I’m sure I’ve put it out there before
Going to try to get some deads in tonight, and with reverse bands, as long as I can figure out how to set it up…
For a long while there, most ab stuff was super-setted with something else in my own nutty programming.
squat
lunge
ball roll outs
bench
hypers
planks
or something coo coo like that.
Now, I do them at the end of the training…OR on ‘off,’ days…Theres no clear cut answer. Did you read that latest article??
It kinda gives you an idea on how to get it in. (hehe, get it in)
I get it MiM, get it in 
I’ve read through the article, but at your recommendation, I’ll read it and pay attention this time
Last night was pretty fun, late night, but fun. Brought the bands, and after looking up how to actually set them up, I was pumped.
Bands were hung from head level, so there was very little tension (if any) at lockout (LWI!!!). What I noticed was that I had to work to pry the bar off the floor, but then the bands helped kick the weight up a bit, and it got heavy again at knee level. 225 was fun, and felt funny at first.
Also, (not so strictly) following the 5/3/1 for Powerlifting route, which is 3x3 + singles one week, 3x5 only the next, 5/3/1 + singles the next week, and a deload. My tweaks are that I’m not taking a deload until the week before the meet, so that’s 6 weeks on, then a deload, then the meet.
225 x 5 x 2
315 x 3 x 2
365 x 3
405 x 1 (Easy, very easy)
455 x 1 ([belt] Not as easy, lockout took effort, saw stars afterwards)
495 x 0 x 2 ([straps/belt]
*I had to try it. The feeling of 495 in your hands (even with bands) is awesome. Missed lockout twice, caught it on vid and while I’m only holding it for a second, it felt like an eternity. Also, some dude was standing about 5 feet from my rack just staring at me. Little awkward.
405 x 1 (Just 'cuz, and it was heavy)
Sumo
315 x 3
365 x 1 x 2
Meadow Rows (Thanks for the link Dixie, loved these)
45 x 12
70 x 12
90 x 10
Face Pulls
3 x 20
*Super pump, awesome.
Farmers Walks (DBs)
70, 80, 90, 100
*Down and back was 40yds total. Note: Walk with a purpose, holding heavy DBs, and people MOVE! Also, barely made it back with the 100s, grip was fading and my thumb wasn’t making contact with my fingers at the end of the trip, really thought I was going to dump it. Forearm pump anyone?
That was it, and it was really late. I didn’t get to do the renegade rows I wanted, or the back extensions, but I’ll get 'em next time.
Video to follow.
LWI
405/455/495/365sumo
Hips came up hard on the 495, and a little on the 455. Definitely need to keep everything tight, form tends to go south as weight goes up. Sumo looked sloppy too, but once I really slammed my hips forward, flew up.
LWI
Okay, I’m gonna be the blonde that asks…wtf is LWI?
LWI is the new slogan for all the cool kids around here. The Brotherhood Of Iron forum dudes seem to have all bought the same t-shirts, sporting them in many of their avatars. Well, LWI is taken from something DixiesFinest said a while ago, “lockout, work it” and it’s showing up on the forums. Thinking about making it into a t-shirt that says “LOCKOUT” on the front and “WORK IT” on the back. Silly? Sure. Awesome at the same time? Hell yes.
[quote]Court wrote:
Okay, I’m gonna be the blonde that asks…wtf is LWI?[/quote]
Lockout Work It!
Deadlifts with bands look like a lot of fun, I feel like my lockout is strong but I need to work on my explosion from the ground. Did I miss someone when is the PL meet?
[quote]Chi-Towns-Finest wrote:
[quote]Court wrote:
Okay, I’m gonna be the blonde that asks…wtf is LWI?[/quote]
Lockout Work It!
Deadlifts with bands look like a lot of fun, I feel like my lockout is strong but I need to work on my explosion from the ground. Did I miss someone when is the PL meet?[/quote]
Meet’s March 26/27 weekend, 100% raw fed, just wanted to do it to do it, and get the feel of a meet to see if PL is the way I want to continue or not. I’d like to try out all aspects of the weight lifting world, be PL or BB or whatever. I love lifting weights and getting stronger, and now I’m noticing small physique changes so who knows…maybe I’ll step on stage in some man panties someday? I’ll hit you up for advice if I do!
'Bout time you break out the bands with the deads. haha
LWI see i told ya it’s catching on.
[quote]Heracles_rocks wrote:
'Bout time you break out the bands with the deads. haha
LWI see i told ya it’s catching on. [/quote]
I know dude, they’re life changing. Can’t wait to squat and bench with them now! I need to get a variety of them too though, I can see the “strong” bands giving almost too much help, almost!
[quote]inkaddict wrote:
405/455/495/365sumo
Hips came up hard on the 495, and a little on the 455. Definitely need to keep everything tight, form tends to go south as weight goes up. Sumo looked sloppy too, but once I really slammed my hips forward, flew up.
LWI[/quote]
Your sumo looked pretty good. Key to sumo is to get your butt down and chest up. Off the floor it’s slow but once you get it to knee height it will come up. Sick PR bro!
Farmers walks…I can do those at home now! woot!!
Do you do em for grip?
DLs looked purdy good!
Major, I noticed that sumo comes up slow at first but it’s “easy” to lockout. Thanks for the tips.
MiM, I just did them to do 'em and see what they felt like. It’s hard to say where I felt it, as it pretty much taked everything. Grip was failing though, so I know it’s helping that!
45 minutes on the T-Mill this morning. IF I make it to the gym tonight, I’ll be squatting. The “if” is dependant on how long I’m babysitting 4 girls under the age of 8 while my wife and her sister go to a wedding. Yay! The chalkboard wall will be put to good use!
Little under 6 months time
Top one is from late August 2010, bottom one is today.