OUTSTANDING!
[quote]63Galaxie wrote:
OUTSTANDING![/quote]
x2. Way to go z-man.
Man, way to go!
…two hours after that bench workout, I was playing guitars with a buddy. My arms are still pumped and my hands aren’t working that well. Curious.
Saturday afternoon, wanted to pull hard, but wasn’t sure how my energy would be. I decided on another experiment of sorts, and this is what happened.
Last pull I hit deads @ 315 for some singles. My back can out-pull my grip, not shocking, but I’m working on it. Today I try some low-rack pulls, with straps, just to see what might happen.
After warm-up…2x5 @225
3 @ 275
3 @ 315
1 @ 335 easy w/straps
2 @ 365…wow, straps.
2 @ 405…wow again
miss @ 425
1 @ 405…just to be sure.
3x5 @ 315…to un-load a bit?
Now, I’ve not seen many posts about a “low rack pull PR.” And as usuall, I don’t care! Four plates, each side= 405 lbs. dam right. I looked at my set up long and hard. I’m pulling from just below my knees, and pulling all the way up. I’m thinking about the top 3/4s of a deadlift. Very little leg, none really, all back ect. Just to make sure my arms would still bend, I do the following to finish.
Alt. DB curls 2x10 @ 30 and 40…Arms are just trashed. back, shoulders ect…all just pumped up.
More to follow…
[quote]zildjianman wrote:
…two hours after that bench workout, I was playing guitars with a buddy. My arms are still pumped and my hands aren’t working that well. Curious.
Saturday afternoon, wanted to pull hard, but wasn’t sure how my energy would be. I decided on another experiment of sorts, and this is what happened.
Last pull I hit deads @ 315 for some singles. My back can out-pull my grip, not shocking, but I’m working on it. Today I try some low-rack pulls, with straps, just to see what might happen.
After warm-up…2x5 @225
3 @ 275
3 @ 315
1 @ 335 easy w/straps
2 @ 365…wow, straps.
2 @ 405…wow again
miss @ 425
1 @ 405…just to be sure.
3x5 @ 315…to un-load a bit?
Now, I’ve not seen many posts about a “low rack pull PR.” And as usuall, I don’t care! Four plates, each side= 405 lbs. dam right. I looked at my set up long and hard. I’m pulling from just below my knees, and pulling all the way up. I’m thinking about the top 3/4s of a deadlift. Very little leg, none really, all back ect. Just to make sure my arms would still bend, I do the following to finish.
Alt. DB curls 2x10 @ 30 and 40…Arms are just trashed. back, shoulders ect…all just pumped up.
More to follow…
[/quote]
Nice rack pulls z! I also just hit 315# on the dead lift for a triple. I may need to try rack pulls next leg day.
Thanks Soldog. I’ll tell you what else has helped me, heavy on the Romanian deads. My backside is pretty strong and stable. It really lets you lock the hips into place and get your back into the pull. It almost feels like a true stiff-leg dead to me.
I’m going to pull some deadlifts from the floor next time, straps and all, just to see what I can do. I need some real straps, but I don’t think I’ll make them a regular thing…we will see.
Gotta go check on Skidmark, thanks for all your thoughts.
Heck Man a PR is a PR,no matter what! Great job.God Bless.
Sunday and monday, no training. Legs on tuesday. Last time I did 3x5 @ 185 front squat. In the spirit of lifting more than ever before, I’m going to go for 225 next. Warm-up well, then stay low reps as I work up to it. 2 of each…185, 205, 225 to finish? Oh yes, there will be blood.
Just make sure it is someone else’s blood.
Something strange has happened. My last two lifts where very heavy for me, Bench and those rack pulls. The strange thing? I never felt sore, at all. That was fri,sat and I have been fine. The bench day was fairly high volume overall (a little low for me maybe). To be fair, the rack day was lower. No pullups or hyper X’s but pretty dam heavy.
As I think about it, my rest times were longer, about 2 min. I’d say, I’m sure that helped. Not that I’m complaining really, Seems like I should’ve pushed it harder thats all. Next time.
Hey Z-man that happens. Nothing to worry about. Personally I don’t think improvements happen in a linear pattern. I’m more of a believer in trends. You are damn focused and have lots of thought in your workout. Analyze your progress over time, not workout from workout. One workout is a tiny point in time, your overall progress is the sum total of that tiny point.
I think way to much in analogies. My wife hates it.
I think it prob has to do with the fact you cut volume. High volume low weight, high weight low volume.
Wow, great work there Z! Congrats on the bench PR.
I’m sure that’s right about the volume 63, I’m used to longer, more set workouts in general. For no particular reason, I always lift over 60 min…90min is normal. Even at that, I’m still locked into a 60sec.rest all the way through.
Also, I have to say that I’ve jumped into the Biotest pool as well. I’m trying their BETA-7, creatine, and the ZMA products. My first day was last Thursday so, I’m certain they had no effect on the last two workouts, but I am interested to see and feel what happens with my workouts and recovery as I go along.
More than 5 hours of sleep, in a row? That would be nice. I’m a bit leary of their true sleep aid. if the ZMA settles me down a bit, that’s great. Either way, it seems like something that would be good to take.
God speed.
Sorry I’m late to congradulate you on the bench PR. Doesn’t it feel good putting another 45 lb plate on each side. We all had faith in you zild.
Finally did some legs…9.17.08…it’s been a week.
After warm-ups. Front Squat: 2x5@ 135
2x5@ 185
single@ 225
Un-racked it, getting set and my mid-back snapped,crackled and popped. Just felt like I compressed myself about 2" shorter. No pain though, so I went ahead.
1@225…missed. set it on the pins, Idiot.
3x2 @ 225. Somehow, regrouped and felt pretty good A month ago I tried 225 and the bar ONLY WENT DOWN! Onto the pins. This was much better indeed.
3x5 @ 185 to finish
Some RDL’s, ab slider and standing crunches. Split squats and ball roll-ups…Four hours later and it hurts to sneeze, breath deep ect. Dam back. I’ll see what happens with it, not really worried though.
So front squat 225 for doubles. Another “best ever” lift for me. I am reminding myself that I just benched the same amount so…the word perspective comes to mind. I’m fine with that. Onward and upward.
[quote]zildjianman wrote:
Finally did some legs…9.17.08…it’s been a week.
After warm-ups. Front Squat: 2x5@ 135
2x5@ 185
single@ 225
Un-racked it, getting set and my mid-back snapped,crackled and popped. Just felt like I compressed myself about 2" shorter. No pain though, so I went ahead.
1@225…missed. set it on the pins, Idiot.
3x2 @ 225. Somehow, regrouped and felt pretty good A month ago I tried 225 and the bar ONLY WENT DOWN! Onto the pins. This was much better indeed.
3x5 @ 185 to finish
Some RDL’s, ab slider and standing crunches. Split squats and ball roll-ups…Four hours later and it hurts to sneeze, breath deep ect. Dam back. I’ll see what happens with it, not really worried though.
So front squat 225 for doubles. Another “best ever” lift for me. I am reminding myself that I just benched the same amount so…the word perspective comes to mind. I’m fine with that. Onward and upward.[/quote]
I get that whenever I start up front squats after a layoff from them. It’ll go away in a few days…
Hurray, I’m Average!!! Just read the recent article which stated that “the majority of T-Nationers can deadlift between 300-400lbs.” I may be squeaking in 315 (for now) but I’ll take it.
On a seperate note, a funny story from my big rack pull the other day. If I stand in the rack for my set-up, there is a tv hanging up to my right side, just next to the rack. So I’m done with 405 and I’m pumped, and I start to unload the bar. I’m now facing towards the tv side. Pull a couple plates off, not thinking at all, pull the third off, anybody know whats coming? You geussed it.
Pull the last one, the bar flips up, weights smashing to the ground on the other side, and cracks into the tv ! Hits it HARD, but it doesn’t break. I was a couple inches away from one of those “wanna get away” commercials, I shit you not. It did crack the front of it, right next to the screen.
Scared the s**t out of me. Sadly, and gladly, I was alone at the time. Wow. I guess when you use real weight, you really do have to pay more attention!
Just a humerous tale from the underground. And yes, I CAN here you all laughing.
we’re only laughing cuz we’ve ALL done it.
Funny story Z-man, glad everything was OK. Great lifting!