Thanks LS! Could you have guessed from the 275 vid that I’m a lefty?
Actually, I would have guessed that you were a righty. Is your right arm stronger? Or was it compensation, in that the left would be able to catch up because it is stronger?
Lol. I am very left-arm dominant. I have no clue why my left was lagging, and I was more than a bit shocked when I watched the video. Per DCA, I was a bit out of control on the descent, so maybe that had something to do with it.
[quote]jjackkrash wrote:
Lol. I am very left-arm dominant. I have no clue why my left was lagging, and I was more than a bit shocked when I watched the video. Per DCA, I was a bit out of control on the descent, so maybe that had something to do with it. [/quote]
That’s interesting. I think mine lags because I am stronger on the right, due to the wrist issue on the left. I have worked out with folks, though, where the stronger would lag because, once the weaker arm would push higher, it would feel like it was dumping some of the weight to the stronger arm. I think it more likely they were just focusing on the weaker arm and getting it past the sticking point before the stronger.
Either way, great lifting!
Wave three, week 2, deads, 3-3-3, 70, 80, 90%, Training Max 355.
Time in: 6:15
Time Out: 7:25
Weight: 214
Warm-up: mobility, 6 min tread
Deads: 45 x10, 90 x10, 135 x5, 185 x3, 225 x1, 250 x3, 285 x3, 320 x12 (left video camera at work)
BBB Deads: 235 x5 sets x10 reps (gassed after these)
Dips: BW x10, +20 x10, +40 x5, +60 x5, +80 x3 (Weight PR +10 lbs./Rep PR), BW x10.
HS Curls: 110 x5, 130 x5, 150 x5, 110 x5
Notes: I was sore walking into the gym from sat. squats. I rep short of a rep PR on deads, but I’ll take it. Lower back was weak point. I increased the BBB set by 10 lbs. over last week and I was wiped out. Lower back and hips were spent. I think my form on the money set needed work. I’ll review the tape and post tomorrow and ask for form advice. Dips felt good. Elbows are a little tweaky, but overall tendinitis is at bay. I have decided to reduce chins to one day a week to keep it that way, but may increase row volume or add Australian pull ups. Also, Skiing is a pretty big back workout so I am not that concerned. All in all a good morning.
[quote]jjackkrash wrote:
Wave three, week 2, deads, 3-3-3, 70, 80, 90%, Training Max 355.
Time in: 6:15
Time Out: 7:25
Weight: 214
Warm-up: mobility, 6 min tread
Deads: 45 x10, 90 x10, 135 x5, 185 x3, 225 x1, 250 x3, 285 x3, 320 x12 (left video camera at work)
BBB Deads: 235 x5 sets x10 reps (gassed after these)
Dips: BW x10, +20 x10, +40 x5, +60 x5, +80 x3 (Weight PR +10 lbs./Rep PR), BW x10.
HS Curls: 110 x5, 130 x5, 150 x5, 110 x5
Notes: I was sore walking into the gym from sat. squats. I rep short of a rep PR on deads, but I’ll take it. Lower back was weak point. I increased the BBB set by 10 lbs. over last week and I was wiped out. Lower back and hips were spent. I think my form on the money set needed work. I’ll review the tape and post tomorrow and ask for form advice. Dips felt good. Elbows are a little tweaky, but overall tendinitis is at bay. I have decided to reduce chins to one day a week to keep it that way, but may increase row volume or add Australian pull ups. Also, Skiing is a pretty big back workout so I am not that concerned. All in all a good morning. [/quote]
Nice set of deads there Jack! Gave me some motivation to get 12 reps tonight.
Ok fellas, here is the 320 x 12 deads from Yesterday. Constructive comments and feedback welcome.
A couple things. First, I don’t feel like I am getting into a good position on high-rep deads and my lower back is getting more work than it should. Second, the belt is uncomfortable and I don’t feel like its doing anything. I actually feel like its preventing me or distracting me from getting a good lower back arch and a belly full of air. Third, it does not appear from the video that I am standing straight up at the end of the pull, but I feel like I am. Any suggestions?
One thing I notice immediately: that belt’s pretty high, and insanely loose. I can see a gap between it and your lower back even during your pull.
Then again, I like my belt so tight I have to really crank it down to close the lever. 
but seriously, your belt looks way too loose.
[quote]mcl wrote:
One thing I notice immediately: that belt’s pretty high, and insanely loose. I can see a gap between it and your lower back even during your pull.
Then again, I like my belt so tight I have to really crank it down to close the lever.
but seriously, your belt looks way too loose.[/quote]
That was the 1st thing I noticed as well. Of course, my gut tightens mine as I go down anyway. But even at the top, my belt is snug. That being said, I am not a weight belt technician. If at the bottom, though, you don’t feel your body fill the belt and press against it (enough that you feel support from the resistance) it is too loose.
Thanks MCL and LS. I agree. I read in Feedback from Meat that he has the belt looser for deads than for squats, but I think I too far. I’ll tighten it down a notch for next time and try and treat each rep more like a single.
Wave 3, Week 2, Bench. Training Max 240. 3-3-3, 70, 80, 90%
Time in: 6:15
Time out: 7:25
Weight: 213.5
Warm-up: 5Min Tread
Bench: 45 x20, 90 x10, 135 x5, 170 x3, 190 x3, 215 x11
BBB Incline BB Bench: 135 x 5sets x 10 reps
Chins: 8,6,5,5,4,3,3,3,3 (40 total)
Kroc Rows: 45 x10, 65 x10, 105 x20 (with some rest)
Superset 3 sets 10 reps flys with 45s and Cable Rows with 160, 165, 170. Last set, also did 15 reps bench after the flys.
Notes: 2 reps short of rep PR on Bench, 1 more would have tied. Chins also felt hard. Left forearm hurt a bit and elbows are tweaky.
[quote]jjackkrash wrote:
Thanks MCL and LS. I agree. I read in Feedback from Meat that he has the belt looser for deads than for squats, but I think I too far. I’ll tighten it down a notch for next time and try and treat each rep more like a single.[/quote]
The way I do it: Lever down == insanely tight. Lever up == I have to squeeze a tiny bit to put the belt on, but it’s not tight, just snug.
I occasionally do deads with the lever up instead of down. Typically I use the lever up on the lighter (<80% max) deads, and lever down on the heaver ones. Probably keeps me from hitting higher rep numbers on my money sets due to an inability to take in as much oxygen as I should be, but it feels good and setting the lever at the next screw hole out just feels too loose to me.
EDIT: bench 215x11? Woah. Good pushing there!
That was good lifting jjackkrash. I like how you made the camera shudder putting the DB down, and you didn’t even drop it like the local douches at my gym do.
[quote]jjackkrash wrote:
Wave 3, Week 2, Bench. Training Max 240. 3-3-3, 70, 80, 90%
Time in: 6:15
Time out: 7:25
Weight: 213.5
Warm-up: 5Min Tread
Bench: 45 x20, 90 x10, 135 x5, 170 x3, 190 x3, 215 x11
BBB Incline BB Bench: 135 x 5sets x 10 reps
Chins: 8,6,5,5,4,3,3,3,3 (40 total)
Kroc Rows: 45 x10, 65 x10, 105 x20 (with some rest)
Superset 3 sets 10 reps flys with 45s and Cable Rows with 160, 165, 170. Last set, also did 15 reps bench after the flys.
Notes: 2 reps short of rep PR on Bench, 1 more would have tied. Chins also felt hard. Left forearm hurt a bit and elbows are tweaky. [/quote]
11@215 short of a PR or not is great work in my book. Are you going for max reps on the money set every week? I believe I’m backing off on the 5’s week to just the prescribed reps.
Yeah, that’s what I have been doing, and it seems to be working, except on overhead presses. I am gaining on all lifts except presses seem to be going backwards. I think I started too heavy on those. Also, I only have 2 and a 1/2 cycles under my belt, so we’ll see how long I can keep up this pace.
Wave 3, week 2, Squats and Presses. Training Max 320/155. 3-3-3, 70, 80, 90%
Time in 5:10 pm
Time out: 6:25 pm
Weight: 216.5
Warm-up: 3 min tread, mobility.
Squats: 45 x10, 90 x10, 135 x5, 185 x3, 225 x3, 255 x3, 290 x12.
BBB Front Squats: 165 x 5sets x10reps
Press: 45 x10, 85 x10, 110 x3, 125 x3, 140 x6
BBB Press 75 x 5 sets x 10 reps
Zercher from low pins:
135 x1, 225 x1, 285 x1 (Low Pin PR) (one hole lower than last week, + 10 Lbs.)
Notes: Had my boys 2 year BDay Party today, so couldn’t work out in the morning. Haven’t lifted in the afternoon in a long time. I was also stuffed full of pizza, cake and ice cream, and my belt really felt tight. Ran out of air on squats and missed a PR by 2 reps.
Front Squats were a bear today, I really dread them, but they seem like they are blasting my quads and core, so I will keep doing them. I was happy with Press, after second set, I was worried I wouldn’t get 3, but they kept on coming. Still, this only about tied my best during the first wave, so no real progress on the Press.
The Zercher barely went up and I thought I might lose my eyes out of the sockets, but it went up. It was as low as I could set it and still get underneath it. All in all, another good day, and I am wiped out.
Ski Log:
Skiied Princeton Lakes this morning. Conditions: Perfect. 90 and zero wind, water temp 78. Skiied two sets of 5, Ran 32 mph, 34 mph twice (shaky) and hung out at 22 off the rest of the day and ran it three times. Irregular skiing is taking its toll, last skied 9 days ago. Also, I am still wiped from Squat day. My weight isn’t helping either. Still, it was great to be out on the water with friends.
Great squattin’ jjack. No problems. Pressin’ looked good and strong as well.
The only way you could get any lower on your zerchers is to have your hammies removed. Guess that would be counterproductive, though.
Thanks, LS. I think I’ll keep my hammies. I need all the parts I have left.
Ski Log:
Another perfect day at Lucky Lake. 90 degree air, 78 degree water, no wind. I walked through 32 mph, 34 mph, 22off, then got a few at 28off. Second and third set I ran a few 22s and didn’t go into 28. Narrowly avoided a potential season-ender-out-the-front-up-on-shore-type crash and pulled my right bicep muscle. We’ll see if the curcumin works for deads in the morning. Oh, and I am supposed to report for jury duty at 8:0 a.m., not looking forward to it.
training is looking awesome over here-PRs all over the place. I like the front squat and zerchers in your routine. I been doing one or the other on leg days. To much for me to do both.