or kill them
Awesome work Bagger.
I would vote for killing spectators too.
kmc
I wish there were more fist pumping fools at my gym, I suppose I’ll have to make up for the lack.
[quote]mjnewland wrote:
or kill them[/quote]
+10 pounds PR and +3 murders PR?
Mine is a Country Club gym so killing and murders are frowned upon, and worst case I risk losing club privileges.
That said, I’ve been working on the “Chuck Norris Absolute Zero Staredown Technique”. Its not just a cold stare, its the ultimate cold stare and now that I’m fully in the 300 club, I’m that much closer to Chuck Norris powers.
I missed my morning workout so tonight I’ll pick some unsuspecting cardiowimp to experiment on.
"A man spontaneously burst into flame last night at a local gym. The victim, who was exercising on the elliptical machine while wearing his iPod and singing “Roxanne” at full volume, inexplicably began emitting blue flames which ultimately enveloped him completely. Strangely, nothing was left of him but a powder blue tanktop, lavender running shorts and one cross trainer.
Witnesses to the event had no explanation but noted that a large man, who had been seen fist pumping and hollering after his bench press on a previous occasion, had been intently observing the victim not 5 minutes before the fire occurred."
“Film at 11.”
Tuesday Evening - Core, Biceps, Stretch
Leg Raises - 100 over 4 sets
Crunches - 100 over 4 sets
Front Plank - 4 sets of 60 sec. 1 min intervals
Side Planks - 4 sets of 30 sec. 1 min intervals
Vacuum - 4 sets of 40 seconds ea.
Kneeling Rope Handle Crunch
10x100
10x100
8x120
8x120
Barbell Curls
10xBar
8x90
6x110
4x120
4x105
EZCurl Preacher Curls
8x95
4x105
6x95
30 minutes of stretching.
2 minutes of practicing the Chuck Norris Absolute Zero Staredown Technique on a cardiowimp who experienced SHC (Spontaneous Human Combustion) which completely annihilates the body to powder in 2,000 degree heat, but leaves clothes intact.
Wednesday - Legs
Incline Leg Press
10x210
10x270
8x450
10x450
Incline Calf
20x210
25x270
20x450
15x450
Seated Calf
20x135
15x180
10x205
15x180
Seated Hamstring Curls
10x180
8x195
5x195
Squats
10xBar
8x135
5x185
2x225
5x275
4x295
Treadmill - 30 minutes interval mode
Lower back pull on the last rep of 295. Its clear to me now, (I’m very thick headed) that having pulled the same ligaments 3 times since the beginning of the year its time to back off and do lower weight ~225 for high reps until the ligaments are tight and my core is stronger. I’m going to give it six months before attempting over 3 plates a side. Bums me out but I gotta do it to get over this hump.
[quote]Bagger wrote:
2 minutes of practicing the Chuck Norris Absolute Zero Staredown Technique on a cardiowimp who experienced SHC (Spontaneous Human Combustion) which completely annihilates the body to powder in 2,000 degree heat, but leaves clothes intact.[/quote]
freaking hilarious
[quote]Bagger wrote:
Lower back pull on the last rep of 295. Its clear to me now, (I’m very thick headed) that having pulled the same ligaments 3 times since the beginning of the year its time to back off and do lower weight ~225 for high reps until the ligaments are tight and my core is stronger. I’m going to give it six months before attempting over 3 plates a side. Bums me out but I gotta do it to get over this hump.[/quote]
How bad did it pull? Was it serious? I would be curious what the therapist would say but I might encourage you to do a lot of sets of 5 at 225 without too much of a break, 90-120 sec. Maybe start at 8 sets and gradually work up to 15 (you do legs once per week, right?) In high rep sets it is sometimes easy to lose some core tightness toward the end of the set.
[quote]mrodock wrote:
How bad did it pull? Was it serious? I would be curious what the therapist would say but I might encourage you to do a lot of sets of 5 at 225 without too much of a break, 90-120 sec. Maybe start at 8 sets and gradually work up to 15 (you do legs once per week, right?) In high rep sets it is sometimes easy to lose some core tightness toward the end of the set.[/quote]
I don’t think the Therapist would know what to say due to lack of experience in these types of things. I know she wants me to be patient, use lighter weight and higher reps. The wierd thing is how quick it happens. My legs are feeling plenty strong, I focus on form and keeping the core tight then pow. I may need to start using a belt until I’m fully healed.
How bad did it pull? Bad enough to seek a better life through chemistry. Hopefully only a day or two. I plan on working out tomorrow.
A good belt for the heavier sets, whatever you think they should be for awhile would probably go a really long way.
Bagger how is your form on your sets.
Is someone watching you?
Are you diving forward because of fatigue?
Are you diving forward because your elbows are behind your back and not under the bar?
Are you hands spaced in tight on the bar or wide ?
Are you sqautting to a bench for depth ?
Fischer
Get out while you can!!! Now that the likes of Skid, DZ, Bunny, JimmyT, Stream, Elk ect. are on your tail? Your really gonna get stronger, faster, better fed…might start carrying around cinder-blocks just for fun…
I know. It happened to me too. Welcome.
ERIC THE DRUMMER.
[quote]FISCHER613 wrote:
Bagger how is your form on your sets.
Is someone watching you?
Are you diving forward because of fatigue?
Are you diving forward because your elbows are behind your back and not under the bar?
Are you hands spaced in tight on the bar or wide ?
Are you sqautting to a bench for depth ?
Fischer
[/quote]
Hey Fischer - great questions.
There is no one to watch or spot me at my gym. Hard to believe but there are only one or two guys that could do that for me, and we don’t workout during the same time of day. Its nice having the power rack to myself, but the downside is no buddy support.
In terms of form, I concentrate on keeping chest out, chin up, hands in, elbows down, upper back tight, lower back flat/arched, past parallel going down, and weight towards heels coming up. I clearly lose form when the ligaments get pulled. I haven’t isolated it yet, but I’m sure I’m rounding; i.e. losing the flat lower back at the bottom due to fatigue of some supporting core muscle.
I would love to have an experienced power lifter critique my form, but I’ll need to do some homework to find a good one in my area. Its a great idea though. I doubt they will see anything out of the ordinary until a pull actually happens. They will probably see my butt start to rise ahead of my leg drive at the bottom - just guessing.
Thanks for the questions - I may start looking into some training help.
[quote]zildjianman wrote:
Get out while you can!!! Now that the likes of Skid, DZ, Bunny, JimmyT, Stream, Elk ect. are on your tail? Your really gonna get stronger, faster, better fed…might start carrying around cinder-blocks just for fun…
I know. It happened to me too. Welcome.
ERIC THE DRUMMER. [/quote]
Eric,
Its too late. I’ve been discovered and the assimilation has begun.
Resistance is futile.
From hearing what you are saying - now this is a guess is you are not sitting back far enough on the descent and you are going too deep - you don’t need to go under parralel just sqaut too depth.
How low is bar on your back ? - that is huge when going deep
Get a good Powerlifting belt - Inzer.
I hope this helps
Edit: Good Mornings should be your best friend lots of sets with low reps like 8x3 - youtube for form from guys from elitefts.com- that will help alot with you coming out of the hole and staying tight.
[quote]FISCHER613 wrote:
From hearing what you are saying - now this is a guess is you are not sitting back far enough on the descent and you are going too deep - you don’t need to go under parralel just sqaut too depth.
How low is bar on your back ? - that is huge when going deep
Get a good Powerlifting belt - Inzer.
I hope this helps
Edit: Good Mornings should be your best friend lots of sets with low reps like 8x3 - youtube for form from guys from elitefts.com- that will help alot with you coming out of the hole and staying tight.
[/quote]
Thanks again Fischer - Been doing GM’s but missed them yesterday due to the pull. On squats I get the bar as low as possible which is dependent on my shoulder girdle flexibility. The bar rests at the bottom of my Traps. I don’t go A2G, just past parallel. I really need to go a bit deeper but lack some flexibility. I can go pretty deep on front squats.
The good news is I’m feeling about 80% today and by tomorrow I’m sure I’ll be feeling close to normal. In the past it took weeks to recover. My recovery time is a direct result of the PT work. I’ve never taken any “special” supplements.
What do y’all think of this series of articles? Its a long read but argues that Belts aren’t necessarily needed but in fact, can do more harm than good.
Good articles - but remember these are the same type of people who also tell you that sqauts are bad for the knees.
Just ask any lifter who sqauts more than 100 over their bodyweight if they think the belt helps or not ?
Not arguing here but have you seen with any regularity guys who sqaut more than 500 pounds without a belt ?
bottom line guys use belts to lift more weights in the sqaut therefore in the long run have bigger legs.
Just a tool for the job.
[quote]FISCHER613 wrote:
bottom line guys use belts to lift more weights in the sqaut therefore in the long run have bigger legs.
Just a tool for the job.[/quote]
I tend to agree and I’m in no position to argue. In my case I’m convinced my low TVA strength (Its been measured) has contributed to the injury and I’m imbalanced relative to leg vs core strength. A belt would help until the core catches up, and would probably help during max effort lifts. That said, I’m striving for balance.