My lower back is also the toastiest piece these days, gets worse after a deads session.
you pushed through this session nicely.
Damn man
Nice numbers comin along in here
Don’t trip tho
Ima still whoop that ass
Patch, LOL, I feel almost ashamed to say how addicted pinterest can be at times… And yes, Rest and food are what they say, unfortunately I’m doing it with not nearly as much sleep as I should be getting and attempting to train while on limited carbs is effing hard.
Main, not feeling iffy this morning, just good old DOMS, so that’s comforting. Just a tip for your W3D2 session, your hands are probably going to hurt like hell when you get to the rack pulls. Don’t be afraid of the straps, but this is the only time I’d say they’re ok to use without being made fun of, haha. Also, if you’re using your DL 1RM to calculate, I will congradulate you if you can hiw the prescribed weight for all reps. You’re a better man than I, hahaha, jk.
Ct, thanks man. Whip dat ass? Ok man, (see avatar for response)
Sore today, hands feel like I pulled them off a belt sander. One thing I forgot to mention about my session last night, was that the block pulls felt very solid. I could feel my quads breaking the weight off the floor, and felt the weight get driven through my heels. likeaboss.jpeg
W3D3 tomorrow, then driving to Anaheim and back this weekend, so my wife can run another half marathon. Yay!
Dont think I didnt see your daughter spotting that shit for you…“its all you daddy!”…sets finished “actually daddy, it was all me!”
[quote]pbclax1 wrote:
Dont think I didnt see your daughter spotting that shit for you…“its all you daddy!”…sets finished “actually daddy, it was all me!”[/quote]
She was on top of the rack, pulling with a clear rope. The “pause” was where I failed, actually.
LOL
[quote]inkaddict wrote:
[quote]pbclax1 wrote:
Dont think I didnt see your daughter spotting that shit for you…“its all you daddy!”…sets finished “actually daddy, it was all me!”[/quote]
She was on top of the rack, pulling with a clear rope. The “pause” was where I failed, actually.
LOL[/quote]
LOL
Nice work brochacho
Inky-wanted to stop in to say hello, and thanks for the Sheiko app link you posted in Mainy’s log (downloaded this morning!). I’ve also been trying to figure out how to get my bench set up like you have up there and can’t quite get it.
Your bench looks pretty damn solid, nice work in here!
Good luck to your wife on her half!
[quote]cholulalula wrote:
Inky-wanted to stop in to say hello, and thanks for the Sheiko app link you posted in Mainy’s log (downloaded this morning!). I’ve also been trying to figure out how to get my bench set up like you have up there and can’t quite get it.
Your bench looks pretty damn solid, nice work in here!
Good luck to your wife on her half![/quote]
Hey there, welcome, and no problem on the App. I’ll whore out Sheiko to anyone who’ll listen, haha. When you say your bench setup, you mean your actual setup under the bar? First, if you haven’t seen the “So You Think You Can Bench” series Dave Tate put out, I’d start there. Things start to become second nature. I just focus on driving my traps into the bench, and I rotate my arms elbows down to get my shoulder blades together and down as far as they’ll go on my back. Then I wiggle into place, trying to be as solid as I can. Grab the bar tight, squeeze the shit out of it, and pry it out of the hooks (I wish I had someone to hand it off to me all of the time, but I manage), and hold it at lock out. Tuck the elbows and bring it down, remembering to keep the grip tight. Pause… and drive with the legs and blast that shit up off the chest.
There’s really a lot more to benching than it looks like, but you just do it over and over and over again and it gets more natural. One of the things about sheiko is the bench volume, so you’ve got so many chances to work on your technique and setup, it’s really helped me out a lot.
Good luck with it, I’ll check out your log and see how it’s going!
Sheiko Schmeiko…big fucking deal!
Oh and BTW excellent form on the paused bench!
Thank you! It’s more the set up with the safety rails (?)…I usually train alone and want to figure out a way to ‘go big or go home’ without worrying about getting pinned…but can’t get the bars to be high (or low) enough for it to work.
I did check out the ‘so you think you can bench’ and it helped a bunch.
[quote]inkaddict wrote:
Glad you liked it Patch
Court, hey there! Yes, of course I’m still training. I love this shit, haha. That’s great to hear, that you’re getting back to more PL type training. When are you going to do another meet? And thanks, the whole family is pretty awesome, thank you. 500#DL…then 6, 7, 800+ Why not, right?
So, didn’t get in my deadlift/bench session last night, too much “life” got in the way of that, but I’ll try and make it up tonight.[/quote]
Ummm no plans just yet to do another meet. I haven’t managed to meet anyone where I’m training who seems to actually lift and not just hang out / work their beach muscles. Altho since I train where you overlook the ocean, I can see the allure to just training those…
Is your wife doing the Tinkerbell half? I had thought about doing that one at some point but never got around to training for it. I’ve been mixing squatting/deads/bench/pullups with some medium distance running to lean up and stay lean. I’ll wave to you this weekend as we pass each other in our cars at some point 
LOL Matty, you’re obviously all about the bi’s…and I don’t necessarily mean biceps. And thanks, on the form critique.
Cholulalulalulalula…Just set the pins somewhere, lay down and get your full setup, unrack the bar, and bring it all the way down to your chest. Make sure you’re arched. If everything’s right, you should hopefully be able to get the pins set so that if you lay flat, the bar will catch the pins but be cleared if you’re arched. Hope that helps!
Court, that’s great though, I’m sure you’ll do another meet at some point. Yes, she’s doing the Tinkerbell Half. It’s the inaugural one, which is why she really wants to go and get that medal! I’ll be on the sidelines for this one though, I’ve checked “half marathon” off of my list of things to do, and will never do one again! Haha, see you on the stupidly busy streets of CA!
Solid work. Are your paused deads paused at the top?
Anaheim? For some reason I thought you were an east coaster or southerner…go figure.
james
[quote]inkaddict wrote:
your hands are probably going to hurt like hell when you get to the rack pulls. Don’t be afraid of the straps, but this is the only time I’d say they’re ok to use without being made fun of, haha. Also, if you’re using your DL 1RM to calculate, I will congradulate you if you can hiw the prescribed weight for all reps. You’re a better man than I, hahaha, jk.
[/quote]
Never used the straps before (not in the gym anyway lololol) packed them in my bag for emergency. Also on the deads: read the workout yesterday and was dubious but after your comment I’m ready to blow it out of the water. That would make me a better woman than you 
James, paused deads are paused at knee level, where one would typically start a rack pull from. Break it off the floor, pause, lock it out. Brutal. And the only time I’ve spent on the East Coast was A-school in Pensacola, C-school at MCAS New River, NC, and a few years as a kid in NH (where I was born). Been on the West Coast most of my life though, live in AZ, so the trip to Anaheim’s about 6 hours.
Main, you’re def a better woman than I am then, haha
Ok, so after the long weekend off from training, I decided it would be better to start Week 4 rather than do Week 3 Day 3 and be way behind. Really trying to stay on track here. Looking into the workout yesterday, I was like “Oh shit, this is going to be rough” Well…it was, but I nailed it.
1/31/12 #29 W4D1
Squats
170x5
205x4
240x3x2
270x3x5
290x2x3 PR. First time doing anything other than a single over 285, so to hit 3 doubles @ 290, felt great
Bench
150x5
185x4
215x3x3 Paused first/third reps
245x3x5 Paused first rep
Flyes
5x10
DB OHP/Band pullapart SS
5x10
Squat
170x5
205x4
240x3x2
270x2x4 Wicked hard. Back is raw from the bar, my sides are trashed from my belt. You know when a tire is really work down, and the steel belting is exposed on the sidewalls? That’s my spare tire right now. Fucking fatty…
GM’s
135x5x5 Kept it light.
Done.
[quote]inkaddict wrote:
290x2x3 PR. First time doing anything other than a single over 285, so to hit 3 doubles @ 290, felt great[/quote]
Woo!
[quote]
270x2x4 Wicked hard. Back is raw from the bar, my sides are trashed from my belt. You know when a tire is really work down, and the steel belting is exposed on the sidewalls? That’s my spare tire right now. Fucking fatty…[/quote]
Um, that’s quite the imagery.
[quote]Patch2 wrote:
[quote]inkaddict wrote:
270x2x4 Wicked hard. Back is raw from the bar, my sides are trashed from my belt. You know when a tire is really work down, and the steel belting is exposed on the sidewalls? That’s my spare tire right now. Fucking fatty…[/quote]
Um, that’s quite the imagery. [/quote]
haha, funny sloth!
hi Ink!!
Gotta say the queue of driving my elbows under the bar as really helped me not GM the squat on max effort squats thanks brutha