I don’t even know how you COULD make too much noise with bumper plates. Good lord at the volume Math, I’d need a nap.
[quote]punnyguy wrote:
Mathineer, you need a pulling movement to offset all those pushups you’re (going to be) doing. The guy cited in the article (not CW, his client) developed shoulder problems from too many pushups, that’s why CW had him do equal #s of pullups and pushups.[/quote]
I re-read the article, and he did mention balance pushing and pulling.
I’m not ready for pull-ups yet (remember I’m still rehabbing from the tendon tear). With cable rows, I’m up to 130-140 lbs. Unfortunately, I weigh considerably more than that. Plus, I don’t have an easy pulling exercise I can do in the apt. I want this to be something I can do in the morning before getting ready for work (and not require driving anyplace). Also, I want to be able to continue the progression when I’m on the road, or whatever. So that presents some problems for pullups. I figured I was better off getting started on something, rather than waiting around for some elegant solution. I’m certainly open to suggestion. Any ideas?
[quote]JoeGood wrote:
I don’t even know how you COULD make too much noise with bumper plates. Good lord at the volume Math, I’d need a nap.[/quote]
Solution: Sleep at work?
[quote]mathineer wrote:
[quote]punnyguy wrote:
Mathineer, you need a pulling movement to offset all those pushups you’re (going to be) doing. The guy cited in the article (not CW, his client) developed shoulder problems from too many pushups, that’s why CW had him do equal #s of pullups and pushups.[/quote]
I re-read the article, and he did mention balance pushing and pulling.
I’m not ready for pull-ups yet (remember I’m still rehabbing from the tendon tear). With cable rows, I’m up to 130-140 lbs. Unfortunately, I weigh considerably more than that. Plus, I don’t have an easy pulling exercise I can do in the apt. I want this to be something I can do in the morning before getting ready for work (and not require driving anyplace). Also, I want to be able to continue the progression when I’m on the road, or whatever. So that presents some problems for pullups. I figured I was better off getting started on something, rather than waiting around for some elegant solution. I’m certainly open to suggestion. Any ideas?[/quote]
Ask CW in the livespill, link at the bottom of the article, he’s very on top of all questions about this program.
My .02 would be band pull-aparts, and since it can be a much “easier” exercise than pushups (depending on band tension of course), do some multiple of the pushups you’re doing. Which of course is then no longer the exact program as written. So again, my #1 suggestion is to ask CW.
3/24/2011 PU/SU/SQ/DBSW 12, Row 5K, Travel day.
3/25/2011 PU/SU/SQ/DBSW 13, Walk 2 mi
Home Gym
Squat 45/6 95/3/3 115/3/3 135/3/3 155/3/3 175/3/3 195/3/3 215/2/2/2/2/2
Squat 185/5/5/5/5/5 (41 total reps within 80% of current training max)
DL 135/3 155/3 175/3 195/3/3/3/3/3/3/3 (21 reps within 80% current training max)
SLDL 145/8/8/8/8
This felt like a damn fine workout! Wife’s at work; I’m home alone; and I can train as effing loud as I want to and not even worry about the occasional gaseous release! 
[quote]mathineer wrote:
BTW, his girlfriend was dry-humping him on the leg press machine a few minutes before he came over and bitched me out. Maybe I was interfering with their rhythm?
[/quote]
I think you should have asked for some instruction regarding the above-mentioned move, seeing as how they’re experts and all.
3/26/2011 Home Gym PU/SU/SQ/DBSW 14, Walk 2 mi
BB Bench 45/10 95/5/5 115/3/3 135/3/3 155/3/3 165/3/3/3 175/2/2
BB Bench 145/6/6/6/6
BB Incline 45/10 95/3/3 115/3/3 135/3/3 145/3/3 155/2/2
BB Incline 125/6/6/6/6
BB Decline 135/6/6/6/6
DB Pullover 50/6 60/8/8/8/8
Bent BB Row 95/6/6 115/6/6 135/6/6/6/6/6/6
DB Row 60/6/6/6/6/6/6
T-Bar Row 135/6/6/6/6/6/6
[quote]mathineer wrote:
March 26, 2011 in St. Louis[/quote]
Orbs! Better call TAPS!
Yeah…it’s late.
3/27/2011 Home Gym, PU/SU/SQ/DBSW 15, RADBC 20/10/10/10
OHP 45/6/6 65/3/3 85/3/3 95/3/3 105/2/2/3 85/6/6/6/6
Lateral Raise 25/6/8/8/8
Bent Lateral Raise 25/6/8/8/8
DB Shrug 60/6/6/6/6/6/6
DB Curl 25/6/6 30/6/6/6/6
Tri Ext 20/10 25/8/6 30/6/6/6
1 leg CR 30/6/6 45/6/6 60/6/6
3/28/2011 191 lbs, PU/SU/SQ/DBSW 16
Globo Gym (Forgot notebook, this is from memory)
DL 135/3/3 155/3/3 175/3/3 195/3/3 205/3 215/2/2/2/2/2
DL 165/6/6/6/6
Squat 135/3 155/3 175/3 195/3 205/3/3
Squat 165/6/6/6/6
Leg Press 180/6/6 200/6/6/6/6
Had a guy come up and offer to give me a couple of pointers on my deads. He’s an actual powerlifter with a total of over 1500, and he pulls sumo. Anyway, his verdict is I’m doing ok. He just suggested a little wider stance, and to look up when pulling. Nice guy. Very polite. I thanked him for his suggestions.
3/29/2011 189.6 lbs, PU/SU/SQ/DBSW 17
Bench 95/3/3 115/3/3 135/3/3 155/3/3 165/3 175/2/2/2
Bench 145/6/6/6/6
HS Incline 70/s:6/6 75/s:6/6
HS ISO Bench 70/s:6/6 75/s:5/4
WG Lat Pull Down 100/6/6 120/6/6 140/6/6/6/6
NG Seated Cable Row 120/6/6 130/6 140/6/6/6
Face Pull 80/6 100/6 120/6/6
HS ISO Pull Down 55/s:6/6 65/s:6/6/6/6 (alternate grips)
3/30/2011 189.4 lbs, PU/SU/SQ/DBSW 18 Right Arm DB Curl 20/11/11/10
(I’ve been adding in some light DB curls for just the right arm in the AM to try to bring that biceps up.)
DB Curls 20/6/6 25/6/6 30/6/6/6/6
Lateral Raises 20/6/6 25/6/6 30/6/6
Bent Lateral Raises 20/6/6 25/6/6 30/6/6
DB Shrug 50/6/6 60/6/6/6/10
Triceps Press Down 50/6 60/6 70/6/6 80/6/6
HS ISO Behind the Neck Press 45/s:6/6 55/s:6/6/6/6
Flex OHP 120/6 135/6/6 150/6/6
Donkey CR 105/6 120/6 135/6/6 150/6/6
Seated CR 70/6/6 80/6/6
Seems like the numbers keep moving up, thats got to be a good feeling.
3/31/2011 190.6 lbs, PU/SU/SQ/DBSW 19 Right Arm DB Curl 20/11/11/11
Squats 95/3/3 115/3/3 135/3/3 155/3/3 175/3/3 185/3 195/3 205/3/3/3
Squats 165/8/8/8
DL 135/3 185/3 205/3/3/3
Leg Press 180/6/6 200/6/6 220/6 250/6/6
A little less volume tonight. Just didn’t feel like too much. Gotta go fix supper now!
I don’t see how you keep up with that volume anyway!
[quote]soldog wrote:
I don’t see how you keep up with that volume anyway![/quote]
I used to be an ultra-runner! I did a 16 to 20 miler most every weekend. Damn, I miss that stuff!
I’m sure not putting up big weights. That makes the volume a whole lot easier.
4/1/2011 189.2 lbs, PU/SU/SQ/DBSW 20, Right Arm DB Curl 20/12/11/11, One Arm DB Snatch 25# 5 each side
Bench 95/3/3 115/3/3 135/3/3 155/3/3 165/3 175/3/2/2
Bench 145/8/8/8
HS ISO Bench 60/s:10 70/s:7/6/6/5
HS Incline 60/s:10 65/s:8/8/7
HS ISO Pulldown 60/s:8/8/8/8
Cable Pulldown 120/8/8/8 130/8/7/7
Seated Cable Row 120/8/8 130/8/8/8/8
HS ISO Row 45/s:8 50/s:8 55/s:8/8/8
Felt like a great session. Now its time for another session involving malted beverage…
[quote]mathineer wrote:
Felt like a great session. Now its time for another session involving malted beverage…[/quote]
Hopefully, you keep the volume on the malted beverage session a bit lower than the other workouts, heh.
4/2/2011 189.2 lbs, PU/SU/SQ/DBSW 21, Right Arm DB Curl 20/12/12/11, One Arm DB Snatch 25# 10 each side
Row 5K
HS Behind Neck Press 45/s:8/8/8/8/8
Flex OHP 120/8/8/8/8/8
Lateral Raises 20/8 25/8/8/8/8/8
Bent Lateral Raises 20/8 25/8/8/8/8/8
DB Curl 25/8/8 30/6/7/7/7
DB Triceps Extensions 25/8 30/6/7/7/7
Hammer Curl 25/8 30/6/7/8/8
Triceps Pressdown (2 pulley) 120/8 140/8 160/8/8/8
DB Shrug 50/8/8 55/8 60/8/8/8/8
Donkey CR 105/10 120/8/8 135/8/8 150/8/8
Seated CR 70/8/8 80/8/8/8