Great DL PR! And I love the guy surreptitiously watching you. What is your 1 RM? Must be pretty high.
Why do you say that you’re not a good coach?
Man, you pulled that 445 like grabbing a gallon of milk off the floor! Nice PR man. x2 on the 1rm curiosity.
[quote]atypical1 wrote:
Matty - Elbow is a lot better now. I’ve been mixing up the grip on pull ups and am doing them with a false grip which really seems to help for some reason.
[/quote]
I have a lot of elbow issues. Nothing too serious, just tendinitis. I find the same thing. Depending on the exercise, false grip can really relieve the stress.
Man, you really made those deads look easy. Congrats on the PR!
Very strong DL’ing. Any aspirations for a 600 lb pull?
How long do your squat, overhead, plus deads workouts usually take?
Cheers everyone! I was really stoked about this performance and I really needed that solid set. The last time I maxed I got 535. In theory I’m good for 580 based on a calculator but I’m not going to test that for a while. I would LOVE to get 600 this year. If I did that and did a 405 double squat I will be more than pleased.
Snap - I say I’m not a good coach for two reasons. The first is that I’m still learning this stuff myself. The second is that I don’t have a process for teaching. I don’t really know where to start. For example, I’m having him do box squats first and I’m really only having him work on his feet right now. But I don’t know how to incorporate everything into one session. I also know from feel where the bar should lay but I can’t really coach that.
james
PG - My sessions take maybe an hour but I also have mobility work thrown into the end.
james
27 Jan
Face pulls / pull ups - some
Squats: 3135, 185, 225, 245. 5275. 3315. 5345
Pistol squats off a bench
DB Press: 21090. 1890
DB Rows: 210140. 115140
Calf raises and planks
Legs are still beat up. It’s weird, I can bend my leg OK but I can’t roll over onto my side while sleeping or it wakes me up. My right knee is still pretty weak too. Fuck my legs, they are just going to get stronger. I did some pistol squats because I think I can use the unilateral movement and those are as good as any. Well, that and I think I can use the quad strength. I did them off of a bench and only did the up movement. Next time I’ll try to do more and will eventually work on the up and down. Baby steps.
james
Nice work there. Would you say that those pistol shots would be a good proverbial shot in the arm for back and front squatting?
Yes, I do think that the pistol squats will help. I think that they provide strength to the stabilizer muscles and tendons more than anything else though.
29 Jan
Pull ups / face pulls
Squats: 3135, 135, 3185. 5225, 275, 315
Calf raises: 520
Floor press (fat grip w/ pause): 5225. 3245. 2275
Pendlay rows: 55*255
Pistol squat (up only)
Decent session. Floor press was tougher than I thought it would be but I did them with a pause at the bottom and using fat grips.
I’m going to try to do my calf raises early in my session and doing 5 sets of 20. I was reading Keys to Progress by John McCallum and this was one of the gems from there.
james
31 Jan
Pull ups (fat grip, thumbless grip)
Squats: 3135, 185, 225, 275, 315
Calf raises: 5f (roughly 20 per set)
OHP (fat grip): 5145. 3165. 5185
Deads: 3135, 225, 315. 5365, 3420, 5*470
Ab work
Last week of this cycle and I can use the deload. I’m going to really concentrate on mobility stuff as I’m a bit beat up. Deads were tougher than they should have been but I think it’s because I nailed them last week. Recovery is tough when you’re middle aged…lol. I can’t f’ing believe that I’m in my 40’s.
I wish I filmed my deadlifts today but I forgot my memory card. The Santa Ana’s have been blowing the past week or two and it’s unusually dry here which plays hell with my nose and I get constant nose bleeds. On rep number two my nose started to bleed enough to drip on the floor in front of me. I just sorta put it out of my mind and kept going but it left a nice mess that I had to clean up. It looked cool though…lol.
james
You know I followed your advice of the thumbless grip pullups, WHAT A DIFFERENCE! Thanks man!
[quote]atypical1 wrote: Fuck my legs, they are just going to get stronger. I did some pistol squats because I think I can use the unilateral movement and those are as good as any. Well, that and I think I can use the quad strength. I did them off of a bench and only did the up movement. Next time I’ll try to do more and will eventually work on the up and down. Baby steps.
[/quote]
Are you wearing shoes when you do this? I can knock out plenty when I’m barefoot, but once I try them with a shoe on everything goes to hell.
Really? I wonder why the big difference? I do them with shoes on but will try them barefoot. I have noticed that my left leg is a lot stronger than my right. I think I can do these at home too without much impact on my recovery.
james
I’ve tried pistols several times, just not balance, I fall over everytime.
How many O35s are there now? Miss a few days of posting and you get relegated to the cheap seats!
8 Feb, Weds
Last day of my deload.
Squats up to 315
Front squats: bunches @ BW and w/ bar only
Dragon flags: 310
Pull ups (neutral grip)
Calf raises: 520
I actually took a deload this week and I feel better for it. I’m going to make two changes to my program and it’s just swapping out front squats for back sqauts on bench day and box squats for free squats on deadlift day. I can use the variety in my squatting to keep healthy. I really practiced keeping my body upright and had a narrower stance on my front squats today which really felt good and I really felt them in my quads.
I started taking one capsule of Flameout 4 times a day to see how that makes my joints feel. I think that I see an improvement but we will see when the going gets tough.
Looking forward to Friday.
james
Showing off my son. This is the second day on a pedal bike and he took to it like a fish to water. Buying him a balance bike really helped things along though and it’s almost like cheating.
[quote]atypical1 wrote:
Showing off my son. This is the second day on a pedal bike and he took to it like a fish to water. Buying him a balance bike really helped things along though and it’s almost like cheating.
[/quote]
Man I remember when my boys where that young. Two nice little Angels whom have morphed into instruments of my doom.
second day, looks like cycling is in his blood!
Jams just catching up
445x9 is rugged good speed in that vid
5x470 is beastly as is your 275 floor press reps
nice work.
I realized I do use a thumbless grip and dont notice- when I do neutral grip
it makes for a feel good difference