question a) deficit deads, stand on 3 or 4 inch blocks.
question b) heavy shrugs sans straps. and true kroc rows, hvy weight, high reps w/o straps. all other back work w/o straps. for awhile. straps have their place.
skwat night
raw to box 145 x 5, 235 x 5, 325 x 3,
briefs, wraps 415 x 2, 505 x 2, 565 x 2, 615 x 2 1 inch lower box than last week, ten lbs more, call it a PR. felt the most stable I have squatting in forever, extra core work paying off.
1 legged leg press 3 x 15
ghr 3 x 10
hanging abs 3 x 10
reverse hyper 3 x 10
happy with tonight, progress being made
Thanks for the advice
overslept this a.m.
lunch time conditioning
sled not available so I improvised:
treadmill, 40/20 intervals, 10 minutes. 1.5 incline, 3.6 for 40, 7.2 to 8.0 for 20.
elliptical 25 minutes.
good sweat. intervals felt great, might have to keep these in rotation for awhile.
25 minutes elliptical, not hard, not easy
lunchtime crap
db bench 85s x 10, 100s x 10, 115s x 10, 130s x 10, x 12
db incline 3 x 12 w/110s
rolling tris 5 x 10 w/110s + mini band
laterals 30s, 40s, 50s, 60s x 10
arnold press 3 x 12 w/70s
front raise 3 x 15
rope down/extension 4 x 12-15 each
done in 40 minutes
Do you or have you used bands? If so, what are your favorite ways to use them?
DF,
I am not using bands as much as I would like right now. Today I added a mini band around the shoulders on my rolling tris (my ‘build lock out now’ movement). I have done full fledged westside template before, lots-o-band and chains, DE work, etc. I love that program, but training with a group it gets hard to do. Our template is probably a little closer to BIG than Westside. I will probably start adding in reverse band squats, or something similar, in the next few weeks.
[quote]PeteS wrote:
DF,
I am not using bands as much as I would like right now. Today I added a mini band around the shoulders on my rolling tris (my ‘build lock out now’ movement). I have done full fledged westside template before, lots-o-band and chains, DE work, etc. I love that program, but training with a group it gets hard to do. Our template is probably a little closer to BIG than Westside. I will probably start adding in reverse band squats, or something similar, in the next few weeks. [/quote]
Pardon the ignorance, what is BIG?
I used (reverse) average bands on bench today with my shirt, it helped alot with getting better at the groove on the shirt.
BIG Iron Gym.
Thanks
DF reminded me I need to make training fun again.
was not in the mood to train tonight. work stress, home stress, and the onset of sinus infection 2,755. still did, and it turned out ok.
pulls against short monster minis
155 x 5, 245 x 3, 335 x 3, 415 x 2, 515 x 2, 565 x 2, 605 x 1
beltless gms worked up to 405 x 6
leg press worked up to 1170 x 5 then 810 x 25
ab wheel 3 x 12
cable abs some x some
never used the monster minis before, impuls purchase some months ago but been sitting in the gym bag ever since. might have to get some of the short bigger bands for pulling, easy set up and kind of fun
^not sure how I did that, glad I could inspire you somehow, seein as all I have been doing is scouring your log for information.
btw, saw your deadlift video at the start, damn, was that raw? (couldnt tell if you were wearing a suit or just a singlet) Either way, incredible.
25 minutes elliptical
DF, you were asking me about bands.
yeah, that was ashamedly RAWWW. Didn’t have a suit that I liked for that meet. Will change that up.
with a pull like that, you don’t need no stinking suit
[quote]PeteS wrote:
25 minutes elliptical
DF, you were asking me about bands.
yeah, that was ashamedly RAWWW. Didn’t have a suit that I liked for that meet. Will change that up. [/quote]
Bands make training truly fun.
Random update:
have 2 young uns, one 23 the other 25, who I have been helping out at the commercial gym. Both pretty strong and interested in PLing, got them to sign up for their first meets in March. The other day I was helping one out with his squat. Across the gym was some skinny out of shape guy doing yoga poses.
As the weight started moving north of 450 this guy started yelling stuff like ‘oh my god, my spine is gonna snap watching you do that’ and ‘oh that has to be just horrible for your back’. Much to my trainee’s amusement I snapped. I think I said something along the lines of ‘buddy, shut the eff up or I am going to ram this cheap bar down your effen throat’. The guy left us alone but then proceeded to provide unsolicited advice to random other people.
Be nice to the stupid people. We need them to be the meat shields when the aliens land and start harvesting us for food.
Problem is that was the last thing I wanted the kid hearing before he went for a max squat.
another update: my now 21 year old called me the other night, saying he was lifting again and wondering if some program that was titled something like ‘how to get super duper ripped fast’ was worth buying. I made him buy 5/3/1 instead:)
[quote]PeteS wrote:
Problem is that was the last thing I wanted the kid hearing before I went for a max squat.
another update: my now 21 year old called me the other night, saying he was lifting again and wondering if some program that was titled something like ‘how to get super duper ripped fast’ was worth buying. I made him buy 5/3/1 instead:) [/quote]
HA - good man!
Tell him to get strong first and quit the junk to get “ripped”
I’m still working on the first part