Fair enough, last time something like this happened, I knew the person to be an un-likeable type shall we say? He was talking, I was training, finally I said “pull-up or shut up”.
What? “You wanna ask me questions while I’m working?” " Do pull-ups till you can’t, rest 60 sec., do pushups till you can’t, rest 60 sec…repeat for 20 minutes"(just to be a pain). And dam if he didn’t give it a try. He keep talking until about the 3rd.
rotation…then he started saving his breath. I know he wanted to stop but I was still near him training. You could just tell he was pissed. He crawled to the finish line, and on my way by I said, "Not bad, but twenty minutes is way to long.
I only do it for ten myself." I know he wanted to curse my un-known name, but he just didn’t have the breath for it! That story, and everytime I see him…it always makes me smile. But I’ll give him this, he shut it up, and he pulled it up. And now he waves to me in the hallways…warms my heart really.
P.S. Bad push yesterday, twisted ankle last night(sober even), nasty cardio/lifting today…have I caught a karma bug? Going to do legs monday, ankle be dammed. I’m going to look for little old ladies to help…maybe that will clear my spirit?
Just to be clear, while I can be a smart-ass, I’m never an asshole, in the gym or otherwise…but I did give those guys the business(a little bit).
Should have trained today, but didn’t. Ankle is a pain, but no real damage at all. I’ll push and pull, then try it out in a couple days. Today? Just lazy I guess.
God speed.
[quote]zildjianman wrote:
Just to be clear, while I can be a smart-ass, I’m never an asshole, in the gym or otherwise…but I did give those guys the business(a little bit).
Should have trained today, but didn’t. Ankle is a pain, but no real damage at all. I’ll push and pull, then try it out in a couple days. Today? Just lazy I guess.
God speed.[/quote]
Dips: 12@bw...then 5x6 w/45lbs. on a chain...alternated with...
Push Press: 12 @ 90…then 5x5 @ 135
This felt good, only able to get 5x3 last try, and I’m really trying to limit the leg drive movement, just a quick thrust to get going…oh no, what have said?
Flat hammer press: 12 @50…then 5x6 at 70. This too was nice, never tried that much before. Really pumped my chest and tri’s.
High-incline BB press: 12 @90
5x6 @135…no rack or spotter of course, didn’t wanna get stuck. actually, was pretty drained at this point. Really doesn’t seem like much volume over all, but it took about 70min. and felt great.
Pulling wensday, test the ankle a bit with some fancy triple extension movement. Deads might be interesting as well. Gonna soak a wrap with Spike Shooter, put it on nice and tight, should be fine
Coached some front squats today…told y’all I wasn’t an ass!
Lower Body today, had to turn off all the news stuff to focus…I’ll do my remembering later.
Front squats; 2x10 @ 135
3x5 @ 185…very deep then snaped back up. Alternated with,
weighted hypers: 4x12 w/45 plate
back and forth with 90 sec. rest.
Rom. D lift. 4x8 @ 185
Alt. with
Standing calf 4x12 @ 225 (smith machine)
Ab Slider(on row machine) 4x15
Single leg squat
hip bridge on ball
ball roll-up…3x10 each as superset, This is a real killer.
Standing Crunch (a new favorite)
4x8 @ 72.5 on cable machine
Had a Spike Shooter on board, tried them a few times, not bad. Going through my last few lifts, heres what I see.
Deadlift pr…315
Bench pr…195?
front squat: repping with 185 so? say 200.
But I also rep out with 225 in RDL’s?
Dips at 5x6 w/45 plate on chain?
push press 5x5@ 135? Just looks a bit out of balance to me. Althought, I don’t really know what balanced would look like, number wise. I’ll look that up tonight, now I’m curious.
Just a question, whats up with your bench? The reason I ask is Dips 5 x 6 w/45lbs is pretty heavy. I dont do that and my bench is mid/high 3’s. Also PP 5 x 5 x 135 is pretty strong also. Not a critique more curiosity.
But really your #s look good.
God Bless Lonnie
[quote]ecogenx wrote:
Single leg squats are tough. Great work. Galaxie has a point. 45 lb plate on dips for reps is a lot. I bet you can bench more then 200 right now.[/quote]
Do dips and the bench really cross over?
I’ve never really benched, need to start sometime.
[quote]Elaikases wrote:
ecogenx wrote:
Single leg squats are tough. Great work. Galaxie has a point. 45 lb plate on dips for reps is a lot. I bet you can bench more then 200 right now.
Do dips and the bench really cross over?
I’ve never really benched, need to start sometime.
Dips I’m learning to like.
[/quote]
Yeah they are related. How you bench depends on how much. Some guys ( me, Jimmy T ) use a lot of chest. Some guys use a lot of Triceps. Both those are worked on dips. I think ( the way I do them ) dips seem to hit the low chest a little more.
what’s up with the bench indeed. When I pushed a few days ago, it wasn’t typical. I didn’t bench at all so, friday I will with some shoulder work. I do feel that my posterior is dominant over my anterior! (fancy words).
As I think of it, my upper arm angle and bar path or more that of a powerlifters, from what I’ve seen. Flaring my elbows out more, closer to 90% relative to my torso, really cranks on my shoulder/clavicle…area?
Ahh…good warm-up and right to the bench. Get the pins ready! The heavy shit is coming!
Thanks for all the thoughts, I’ll post whatever happens…
So to finish my thought, I suppose I’m benching with a lot of tricept help, 'cause of the arm angle. I think I’ll work some flat DB presses, heavy, when I get into my next 6-8 week cycle. And to be fair, I have been really focused on my back and shoulders as of late. Deads, floor cleans, rack pulls, high pulls, push press, weighted hypers, face pulls…on and on. Chin-ups, inverted rows???
I can see and feel the difference for sure. Maybe I’ll put some focus on chest and legs next. Food for thought.
My new Killer…after weighted dip reps…I hold the top position and do a shrugging movement. I’m sure there’s a name for it, a scapular shrug? Dip shrug? I don’t know, but you get the idea.
IMHO, if your not doing dips? You should if possible, joint health wise. Dips and push press alternating, Just nasty.
Getting fired just thinking about it!
I never did get much carryover from dips and at one time I was doing them with a 100lb dumbell. But they did give my shoulders hell so I stopped doing them. Close grip bench seemed to work better for me.
FLAT BENCH
POWER RACK W/PINS
RIGHT AT CHEST LEVEL…6@135
3@155
3@175
1@…205 (PR)
wait for it…1@…225 (PR)
the rest doesn’t matter but 235=miss
tried 225 again…missed. stripped down to 135 2x8
185 x 3
135 x8… But the high point of course, 225 PR. As I’m fond of saying, I pushed up 225 “and gravity can’t have it back”.
Low-incline
DB press 3x5 @ 70
Dips ( I had to) 3x6 @ 45 plate
Mid-cable fly 2x8 @ 22.5
2x8@32.5
And done. Almost un-thinkable really. 225 was HARD. Started slow but banged it up thru my mid-range to the top.
Gotta tell ya boys, felt dam good. I’m still a little shaky as I type this.
Thanks for all the spirit, I hope to return the favor.