[quote]mathineer wrote:
kmcnyc wrote:
Thanks people…
Hel that is exactly what it is- but I bend the knees a little
here are two great videos of Sumo RDL… I have to give credit where credit is due
the second video with louie is from another person here- squat100dead700 - took the second one
you can see some other tnation types in the video
really great tips in these too
I forgot I did db power cleans
and right now my low back is already super tight- and stiff.
I have to admit I was having Bad Thoughts while watching the second video. [/quote]
Hmm will have to watch when I have youtube access.
KMc, my youth was pretty consumed with HC/Punk/Reggae/HipHop shows. Mic actually has one number about buying CroMags and NWA at the same time. That is just how we were.
Sly sly Math… I checked the qoutes not sure what he did, but I bet he got dizzy.
Pete I like how you Roll- we used to go to rockers shows- Dancehall reggae/DJ sound clashes.
10.6.09
upper
mobility a ton foam, pushups, ytlP 2x a million or so dislocates,some face pulls
scap junk scap push ups
bench wu bar x20 135x10,185x5
A 2board yoga mat manpon-
225x5, 2453x2, 255 x1,1,1 then full Rom
full Rom 225x 4x2
B1 Dip
BW+90 5,5,5 then BW 25 fuck yeah.
B2 Pullup
BW + 45 5, BW +90 2 then BW+ 45x3 , BW+45x3+2 then Bw 12
C hammer curls 35 x3x12
D face pulls
Notes.
I need to get in more volume on push stuff- my bench is lame.
maybe I need to approach this in a RE type thing and not do doubles triples etc?
Dips felt great- stopped at 25 I guess I can do 30?
Pull ups not so much they kill my tendonitis.
Stupid question, but what do you mean by unilateral moves, and unilateral air humps… I need to remove this image that popped in my mind when I read this.
I have been in dip recovery for the past two days.
I need to read up on the RE method I understand Defranco and Louie have two different things they refer to as
Jwilly- the unilateral stuff one leg or one arm at a time
and I omitted a comma- please no images of me unilaterally air humping unless its in a red white and blue mantard with bling.
there was an article a week or so ago maybe while you where working overseas about glute bridges/air humps.
using a barbell to blast the p-chain, and crush the glutes.
10.8.09
lower speed/junk
mobility a ton still super stiff from tuesday.
foam, jumps, crawls, hops, blah blah blah
OH squat 95x10,135 x5,135x10, 135x10
A box squat/speed work
135 10 , 225 x 5x3 , 315 x 5x2
B1 natural GHR
4x8
B2 1 arm db snatch
50x8,60x8,70x5,80x2
C db Bulgarian split squat
40 db pair 4x8
D hanging leg raises to bar
3x10
Notes
dips made it hard to get under the bar- had a headache from not eating enough
315 felt heavier then last week- I did not pull that week and did earlier this week so no surprise.
wanted 8 or 10 x2 got 5x2
db snatches missed these , these are back in to stay.
Hanging leg raises same- back in to stay.
this is more of where I want to go in my version of DE
add in some jump squats db snatches, and other junk and Im happy.
learn to cycle pulls/squats a little better[/quote]
Please let me know once you figure this out. I am tired of thinking about it. For now I will probably Squat and Deadlift on the same day, then take 2 days off.
Wave it. Over the course of weeks I try to start 45-50% and work up to 60-70%. And then start over again once either a) I am burnt or b) the weight starts moving slow.
Thanks pete, I am going to the gym with a rough list of what I want to get done each session
with the above guide lines, I think I actually need to write the shit down-
for a few weeks at a time.
10.9.09 upper junk
mobility, lytp, 7.3 million dislocates or so, pushups scap pushups, some other junk
A CGB barx10 135x10,155x10, 185 5x5
B1 db flat bench 80 4x6
B2 db head supported row pairs db 70 4x8
C1 cable internal and external rotation
C2 face pulls
D1 cable bicep junk
D2 rope push downs
notes,
felt worse then yesterday- attempted OH press , and scratched, them not happening today
did the above instead. I felt too beat up today
nothing exciting in training today.
Have a great weekend people
Def in need of a rest/refeed I was dying on the ladder today.
heading up early in the am- to cider, raking leaves,( I cheat and use a leaf blower)
helping another beekeeper harvest their Honey-they have about 100 hives
and the usual weekend ‘rest’ calk, pain, extension ladder, replacing a window
Def in need of a rest/refeed I was dying on the ladder today.
heading up early in the am- to cider, raking leaves,( I cheat and use a leaf blower)
helping another beekeeper harvest their Honey-they have about 100 hives
and the usual weekend ‘rest’ calk, pain, extension ladder, replacing a window [/quote]
Love the honey, am scared shitless of the bees. I’m one of those people who is not good with the stinging. Have a great weekend!
A OH squat
135x10,155x5,175x2,175x2 185x2,185x0,185x4 woo!!!
B Zerchers 4th pin- hip height
225x5,315x 3x2,1 365x 3 singles
C BB front squat reverse lunge
135 x3x8
D air hump/glute bridge of bench
225 x5, 225x5, 275x3,275x3, 225x5
E Various shoulder junk
Notes.
there is a dude my size maybe a little bigger deadlifting when I get there- he worked up to a double at 375
with straps- not too shabby we are talking as I help hip rack up etc he mentions that he wants to get into PL
and asked if I deadlift so we talk about that, somehow it comes up that he wrestled in college-
and we talk about that too, who knew right?
OH squat felt like going a little heavier worked up to a decent double- 185 for 4 I guess is a PR
at this point in my life. I want 185x 10, It’l happen before my bench moves.
Now canadian guy is back - smiling asking where exactly did I wrestle/train? <^_^> HA!!
zerchers 4th pin these felt heavy- heavy enough to give me a headache.
reverse BB lunges- felt nice after this. But skidmark/dca is right always good for a cheap PR.
Air Humps - hard to set up- soooooo good for the p-chain.
thats it- thanks for looking/reading.
We where going to take a vacation… starting wednesday but instead we need to have a dent repaired in the car nice right- so I am in the country after Tuesday- dont know if I can train out there.
