That lockout is hell! Your floor speed is always impressive but that lockout really is nasty. Work on doez glutes doe.
11/28/2013
Happy Thanksgiving!
Squats:
45 5x
135 5x
225 5x
275 3x
315 3x
365 2x
365 2x Squats still feel heavier than they should. Form isn’t feeling very natural.
Pause Squats:
275 5x
275 5x
Glute Ham Raise:
4 sets of 10
Unilateral Leg Press:
3 sets of 12 each leg
Weighed in at 199.5lbs this morning. My Thanksgiving day record was set 2 years ago when I gained 11lbs throughout the day. So we’ll see if I can’t get close this time. Feeling optimistic.
11/29/2013
It was supposed to be overhead focus day, but I am really itching to iron out my pause form on bench, so I decided to start with that again.
Paused Bench:
45 10x
135 10x
185 5x
225 5x
275 2x
295 1x
315 1x vid.
315 1x
315 1x
255 5x
255 5x
Bench: (touch and go)
255 10x
Incline DB Bench:
75’s 15x
75’s 15x
75’s 20x
DB Flies:
40’s 1x Extremely painful in my right shoulder. Something was impinging severely.
40’s 10x Powered through it, but decided then to try and work it out. Did some mobilizing and stretching on blast straps, pulling my arms behind me and such. Right shoulder popped a bit but then stopped. Went back to DB flies and it felt perfect. Something to keep in mind. I may do a little test before benching from now on just to make sure my right shoulder is in place. That’s the one that I injured, and it’s always been a little loosey goosey since.
40’s 10x
50’s 10x
50’s 10x
50’s 10x
Seated DB Overhead Press:
75’s 8x
75’s 8x
75’s 8x
DB Lateral Raises:
40’s 12x
40’s 12x
40’s 12x
40’s 12x
Monster-mini Band Pullaparts:
3 sets of 10-15
Skull Crushers:
110 10x
110 10x
110 10x
Had to cut it a bit short. I’m going to do some ab wheel and band pushdowns at home in a minute though to make up a bit of work.
315 paused:
Felt kinda slow and a little heavier than I’d like. Hopefully I’ll get my form dialed in soon and it’ll feel easier.
Not bad at all Chris…off topic, they moved my monolift to face the gym ?
[quote]lil power wrote:
Not bad at all Chris…off topic, they moved my monolift to face the gym ? [/quote]
Somehow Lones thinks that’ll keep other people off of it. He also put that giant “Don’t Tread on Me” flag up there. I don’t really think anyone will get it.
Somthing changed recently, because I can’t see vids, or pics, or whatever it is your posting, just a big white spot. I don’t know if it’s your end or my end. If it’s you making 500lb + deadlifts look easy, I’m ok with not seeing it, then it can’t ruin my day, but I thought I’d mention it, to see if you changed somthing or if it’s my computer. Latter
11/30/2013
Deadlift: just wanted to warm my back up
135 5x
185 5x
225 3x
275 3x
315 3x
365 3x
405 3x
455 2x
Atlas Stone:
did a set of 5 with the 240lb stone, felt great
rested for a minute and came back and shouldered it easily; definitely need to make a heavier one
Farmer’s Walk:
405lb trap bar frame for 3 carries of about 100ft with one turn at the midway point
best time was around 21 seconds; turn is still very, very slow with that trap bar, but these felt better than last week
Machine Rows:
6 or 7 sets of 10
Upright Rows:
95 10x
115 10x
135 10x
Supinated Grip Yates Rows:
135 10x
225 10x
275 10x
325 10x
drop set, 325, 225, 135, 8x, 8x, 12x
Cross Body Hammer DB Curls:
60’s 8x
70’s 8x
70’s 8x
70’s 10x
Face Down Incline Bench DB Curls:
30’s for 4 sets of 10-12, very little rest between sets
Seated Cable Curls:
2 sets of 10 wide grip and 10 close grip (well I tried anyway)
1 drop set with 2 drops, 15, 8, 8
240lb Stone:
Damn my shorts and white skin are bright.
[quote]csulli wrote:
240lb Stone:
Damn my shorts and white skin are bright.[/quote]
Somewhere stuart mcgill is having an aneurism.
[quote]csulli wrote:
240lb Stone:
Damn my shorts and white skin are bright.[/quote]
Impressive!
[quote]DSSG wrote:
[quote]csulli wrote:
240lb Stone:
Damn my shorts and white skin are bright.[/quote]
Somewhere stuart mcgill is having an aneurism. [/quote]
Lol, I think Csulli has cat vertebraes man he is some type of animal for sure.
You’re much more haphazard on a stone of that weight than I am. That diameter looks tiny though. Either way, you look like an impending beast stone loader. Get a heavier one, or unvirgin my 320 here that I’m not sure I can load yet.
Thanks everyone!
[quote]strongmanvinny wrote:
You’re much more haphazard on a stone of that weight than I am. That diameter looks tiny though.[/quote]
That’s just because of how huge and jacked I am 
It’s 18", which will usually make you a 240lb stone I believe.
[quote]strongmanvinny wrote:
Either way, you look like an impending beast stone loader. Get a heavier one, or unvirgin my 320 here that I’m not sure I can load yet. [/quote]
I am definitely in the near future going to make a 20" stone weighing between 300 and 340lbs.
I am insanely jealous of your gym
[quote]Jlabs wrote:
[quote]DSSG wrote:
[quote]csulli wrote:
240lb Stone:
Damn my shorts and white skin are bright.[/quote]
Somewhere stuart mcgill is having an aneurism. [/quote]
Lol, I think Csulli has cat vertebraes man he is some type of animal for sure.[/quote]
Perhaps he is a genetically modified human/cat hybrid that has no myostatin.
[quote]MaazerSmiit wrote:
I am insanely jealous of your gym[/quote]
Ditto
[quote]kgildner wrote:
[quote]MaazerSmiit wrote:
I am insanely jealous of your gym[/quote]
Ditto[/quote]
I trained at a commercial gym for years. I feel extremely fortunate to have found this place.
12/1/2013
Squat:
45 10x
95 5x (lol)
135 5x
185 5x
225 5x
275 5x
275 5x
275 5x For a light, BB leg day, these felt a lot harder than they should have lol.
225 10x
135 10x Did that thing where I take a stance, feet about 8" apart and go as deep as possible and do a soft lockout so that your legs are constantly bent and under tension. Pretty good way to finish off the leg pump at the end.
Leg Curls:
4 sets of 12
superset with
Leg Extensions:
4 sets of 12
Leg Curl:
Death or glory set!
Leg Extension:
Death or glory set!
That’s my new fancy name for when I load up the entire stack and do an amrap at every single weight on the machine. So basically a drop set with 14 drops on the leg extension and 11 drops on the leg curl.