Noooooo!!! What happened to the beard??
[quote]grettiron wrote:
Noooooo!!! What happened to the beard??[/quote]
I promised my wife that I would shave before our son was born. He was born April 20th. Itāll be back though not to worry. I think Iāll wait until summer is over though.
May 17th
Recovery Session
Push-Ups 5, 5, 5
Pull-Ups 5, 5, 5 (supersetted with push-ups)
DB Snatch (one arm) 50x3, 3, 3
Band Tricep Ext. monster mini in each hand until it burns x3 (kitty cat crawl style)
Face-Pulls monster minis (elevated attachment point) x10, 10, 10
Band Flies monster minis x10, 10, 10
Band Pull-Aparts monster mini x60, 60
Itās kind of hard to hold back and just do recovery, but I think I accomplished itā¦
May 18th
Reverse Band Block Pulls (9 inch blocks) 135x10, 225x5, 315x3, add Strong Bands 405x1, 495x1, 585x1, 635x1, 665x1, 685x1, 705x1, 725x1, 655x1, 1, 1
An ego stroking good time hahahaā¦ The bands were taking off about 185 at the bottom and 135ish at the topā¦
Front Squat (from pins) 45x10, 135x10, 185x10, 205x10, 10
GM (sumo) 135x10, 10, 10
Ab-Wheel x5, 5, 5
Reverse Strong band is ridiculous for me, but I wanted to high contrast and got it!
Damn man, using up all the wheels in the gymā¦leave some for the half ROM benchers, speaking of stroking egoā¦
And I didnāt know you had a kid recentlyā¦congrats dudeā¦how you making this much progress in the gym with as little sleep as im sure youāre getting? haha
Jakers, VT, you two really do the damn thing!! I love poppin in and checking your progress. Keep pushing guys!!
[quote]VTBalla34 wrote:
Damn man, using up all the wheels in the gymā¦leave some for the half ROM benchers, speaking of stroking egoā¦
And I didnāt know you had a kid recentlyā¦congrats dudeā¦how you making this much progress in the gym with as little sleep as im sure youāre getting? haha[/quote]
Thanks for the congrats. The lack of sleep is hard sometimes, but the little man is well worth it. Iāve never been one to use caffeine before, but now I love the stuff! I suppose that is how I am coping with it. That and afternoon naps!
[quote]Lil J76 wrote:
Jakers, VT, you two really do the damn thing!! I love poppin in and checking your progress. Keep pushing guys!! [/quote]
Thanks! And thanks for poppinā in!
May 19th
SSB Lunges 80x20, 20 (reverse lunges on second set)
Snatches 95x2, 2, 2, 2, 2
Band Leg Curls monster mini x10, 10
BW Leg Curls BW x10, 10
Leg Press 1 plate (per side) + 2 monster minis x10, 10, 10
Not sure of a good way to set-up band leg curls yetā¦
May 20th
2 Board Press 45x10, 95x5, 135x3, add 2 board 225x1, 245x1, 265x1, 285x1, 295x1, 305x1, 315x1, 325x1
Add Shirt 3 board 315x3, 335x1, 2 board (pull collar down) 335x0, 315x0 (note to self, donāt pull collar down)
Chest Supported Row 90+doubled mini x10, 10, 10
Log Press 90x10, 110x10, 10
So, I made a bench shirt and figuring out how to use it is fun. I think if I keep the collar up it will work better, but the chest plate may be a little wide, so Iāll just have to get bigger and it will work better. Iāll post a picture of it tomorrow.
May 21st
DE Deadlifts 135x5, 225x3, add Light bands x1, 315x2, 2 (conventional), 2, 2
DE Squats SSB 80x10, 170x5, 280x1, add AVG bands x3, 3, 3, 3, 3
Leg Press 3 plates and Light bands x10, 10, 10
RDLs 225x10
Had to get back home quickā¦
May 23rd
Skippedā¦ too tiredā¦
May 24th
Push-Ups and Pull-Ups supersetted 3x5 each
Kitty cat triceps monster minis three times
Face Pulls monster minis 4x10
Some Log Press
Some Band Pull-Aparts
Going to see where my conventional deadlift is tomorrow!
[quote]jakerz96 wrote:
May 23rd
Skippedā¦ too tiredā¦
May 24th
Push-Ups and Pull-Ups supersetted 3x5 each
Kitty cat triceps monster minis three times
Face Pulls monster minis 4x10
Some Log Press
Some Band Pull-Aparts
Going to see where my conventional deadlift is tomorrow![/quote]
Good luck, pull big! Here, Iāll give you some of my spite toward the conv dl, it might help fuel your pull.
o_ ((conv dl spite package))
[quote]grettiron wrote:
[quote]jakerz96 wrote:
May 23rd
Skippedā¦ too tiredā¦
May 24th
Push-Ups and Pull-Ups supersetted 3x5 each
Kitty cat triceps monster minis three times
Face Pulls monster minis 4x10
Some Log Press
Some Band Pull-Aparts
Going to see where my conventional deadlift is tomorrow![/quote]
Good luck, pull big! Here, Iāll give you some of my spite toward the conv dl, it might help fuel your pull.
o_ ((conv dl spite package))[/quote]
Thanks, it may be wishful thinking, but I think it could be a big pullā¦ I did one of my DE sets last week conventional and was surprised by the power off the floor.
May 25th
ME Conventional Deadlifts 135x10, 225x3, 315x1, 365x1, 405x1, 455x1, 495x1, 515x1, 535x1, 485x1, 1, 1
Block Pulls 9 inch blocks 405x10
Leg Press 3 plates + AVG bands x10, 10, 10
Ab-Wheel x10, 10, 10
So, conventional deads went surprisingly well. I had a feeling that they might. 535 was not a max and moved relatively quickly with some upperback rounding. I think there may be 20 to 30 more pounds in it though. Iām going to have to explore this further to see if sumo has gone up this much too. Iād like to pull 600 by July (possibly in a meet DL only).
Nice pull! What brought up the conventional the most, do you think? All that DE work?
[quote]grettiron wrote:
Nice pull! What brought up the conventional the most, do you think? All that DE work?[/quote]
The Ab-Wheel! No, but seriouslyā¦ the Ab-Wheel! Oh, I just said thatā¦
It was a combination of things I think, but abs were part of it. I think the haulings (aptly dubbed āmisery pullsā by my training partner Bob) helped my power off the floor and reverse band and block pulls helped my lockout. Something that might seem minor, but I think really helped too is that all my deadlift training recently was in shoes (my deficit shoes) which meant I was at a 1 inch or so deficit all the time.
I remember way back when I first started training that I always pulled in shoes and then when I first started training with Scoops everyone told me to take them off and the effect was miraculous, so I tried it again. I donāt like pulling from big deficits, but small ones seem to help me.
[quote]jakerz96 wrote:
[quote]grettiron wrote:
Nice pull! What brought up the conventional the most, do you think? All that DE work?[/quote]
The Ab-Wheel! No, but seriouslyā¦ the Ab-Wheel! Oh, I just said thatā¦
It was a combination of things I think, but abs were part of it. I think the haulings (aptly dubbed āmisery pullsā by my training partner Bob) helped my power off the floor and reverse band and block pulls helped my lockout. Something that might seem minor, but I think really helped too is that all my deadlift training recently was in shoes (my deficit shoes) which meant I was at a 1 inch or so deficit all the time. I remember way back when I first started training that I always pulled in shoes and then when I first started training with Scoops everyone told me to take them off and the effect was miraculous, so I tried it again. I donāt like pulling from big deficits, but small ones seem to help me.[/quote]
Can you describe the haulings?
About your backā¦ you said upper back rounded a bit on 535 but my entire back rounds at 455. Did you ever have a problem with that? I suspect itās just a practice makes perfect issue but if there were exercises to help fix it Iād be all over it.
Pulling in thicker shoes sounds like a good idea actually. All I have are boots but those would probably work.
[quote]grettiron wrote:
Can you describe the haulings?
About your backā¦ you said upper back rounded a bit on 535 but my entire back rounds at 455. Did you ever have a problem with that? I suspect itās just a practice makes perfect issue but if there were exercises to help fix it Iād be all over it.
Pulling in thicker shoes sounds like a good idea actually. All I have are boots but those would probably work.[/quote]
Sure, the haulings are essentially the first part of a deadlift. I worked from a deficit of 1.5 inches and you just pull to right below the knee and back down keeping the weight off the floor for all the reps (constant tension). They really really suck when you are doing them. I saw a video of Gary Heisy (sp?) doing them and he talked about them helping.
As far as the back goes, I donāt mind at all if my upperback rounds so long as I can straighten it back out (Konstantin pulls with a slightly rounded upperback FWIW). Iāve never really had an issue with low back rounding, so I donāt know what to say, but the haulings will lay a beating on your whole back (and body) like youāve never had before. Stay really tight when you try them and donāt use a belt (trust me the belt makes it worse). Start light and prepare for the pain demons.
The shoes I was working in a skate/BMX shoes with an extra insole in them (how I used to ride street for extra shock absorption.
Try the haulings and let me know what you think.
I was just going to mention the fact about KK rounding his upper back when he pullsā¦as long as your lower back is in a strong, stable position you are goldenā¦best thing to make sure this occurs is strong abs (ab wheels!) and obviously strong lower back/posterior chain (reverse hyper, hyper, GHR, good mornings)ā¦
Sweet pullā¦I forgot you are a sumo pullerā¦I was pulling sumo for a while but switched back over to conventional and my deadlift is flying upā¦I think it is good to alternate them in training to get the benefits of bothā¦one thing I notice though is my squat is struggling now since I switched back to conventional (I squat very wide)ā¦few things are probably contributing to this, but I think this is oneā¦