Never Strong Enough.............

Training Training Logs
541

Deadlift training:

Powercleans:1353,1353

Deads:1553,1553,2653,3751,3951,4451,495*1 Once again 495 made me feel like a failure in life.

Skip to approx 1:15, 4:20 for my better attempts

Speed deads:4153,4153,415*3

Shrugs:1355,2255,3655,3655

romanion deads:2255,3155

Barbell rows:2255,2754,135*20

Here ya go spock.

Reverse grip pulldowns:1305,2055 Why is it that people avoid me, kinda makes me not want to even attempt to be nice.

Makeshift reverse hypers:3*10

done, well i’m really tired and frustrated right now. Not sure whether to continue this program as i seem to be getting weaker not stronger, or to use the deadlift progression only and include some lighter speed work and heavy block pulls.

542

[quote]Heracles_rocks wrote:
@patch, lol that is kinda funny reading it like that.

Yeah the golds gym i go to, my buddy is a trainer there and has a a few fun toys that otherwise wouldn’t be at that gym. If you can find someone with decent welding skills it probably wouldn’t be too difficult to make a makeshift prowler though. If you have someone that can help you, you could push a car. [/quote]

I don’t know about the car pushing, though I did see some dude the other day stalled out in the middle of the road. He wasn’t strong enough to push his little car out of the way. It made me think I never want to be that guy, also kinda made me wonder what it must feel like to be the man that can’t get his kids out of the middle of the road because he’s too weak. I can kinda understand why women don’t train, but men, isn’t part of being a man, being able to deal with shit like that? Oy, I’m going off on a weird tangent and it’s not even my own weird log. Sorry, but uh yeah, I might try the car thing, just to make sure I can, but it’s not something I want to incorporate regularly.

Glad I could help!

[quote]Heracles_rocks wrote:

Deads:1553,1553,2653,3751,3951,4451,495*1 Once again 495 made me feel like a failure in life.[/quote]

Dude, 445, is no failure at life number. You’ll get the 495.

[quote]Heracles_rocks wrote:
Reverse grip pulldowns:1305,2055 Why is it that people avoid me, kinda makes me not want to even attempt to be nice. [/quote]

Were people avoiding you while you were lifting? I’d give a guy moving around the weight you move plenty of room.

543

haha, i understand. I was thinking along the lines that the movement pattern is similar.

[quote]Heracles_rocks wrote:

Deads:1553,1553,2653,3751,3951,4451,495*1 Once again 495 made me feel like a failure in life.[/quote]

I get really pissed when i fail. Even more pissed when it happens more than once. The end result is i need and should take my time to reflect on it more before speaking. Bottom line is i hate to lose.

[quote]Heracles_rocks wrote:
Reverse grip pulldowns:1305,2055 Why is it that people avoid me, kinda makes me not want to even attempt to be nice. [/quote]

This happens all the time, i just don’t normally post about it. I usually just make jokes about how i clear the gym out when i get there. I was still pissed that i failed, so that insignificant thing got to me more than i should’ve let it.

544

Nice rows, yay for video!!

This is making me think maybe I am bending over too far forward when I row. Maybe that’s why my row isn’t as strong as I think it should be. OR it could be because I am anal and just always think I should be stronger. HMM.

Anyway, good lifting!

545

@spock, the angle of which you do them is a personal preference. It also matters which part you want to target. Fairly upright and pulling to lower abs makes it easier to target the lats more, and more parallel to the ground and pulling closer to the lower chest/upper abs area makes it easier to target the rhomboids and upper back musculature.

Bench training:

bench:bar5,1355,1355,1853,2253,2551,2805,2805(vid) got my reps today but the last two reps were grinders on both sets. I noticed rep three was where i ran out of air and had to get another breath and lost tightness each time. Still need to focus on flexing lats and staying tight. Getting better but still needs improvement

Close grip bench:1355,1855,2255,2455,245*5 Same here, first 3 were good but started losing tightness and flared my elbows too much.

Incline bench:1355,1855,2305,2305 Got the reps, and the last one was a grinder on each set.

Band pullaparts *20

done, i had a good session. I hit the numbers i needed and continued to improve my arch and form. I also changed my setup a little closer to the uprights and that helped alot. It was much easier to unrack without spotter. These are the type of observations that i overlook training alone.

546

LOL @ the guy watching you for your entire set

547

Haha, nice catch. I didn’t even notice him, i had my blinders on so to speak.

548

Squat day:

prowler warmup:one trip at half speed, second trip at about same, third trip at about 3/4 speed

Reverse band squats:1355,2253,3153,4051,4951,5451(vid)

skip to approx 1:05

Front squat holds:22510secs,31510secs,405*5-8secs got hard to count when i couldn’t breath.

Prowler:100yards non stop which is approx 4 down and back trips. Felt easier this time, time to up the weight or do a few more runs.

done, if everything goes well, i am going to continue reverse bands for awhile and then get into my briefs or suit as i get closer to my raw max with these. Slowly overload my squat and work into the heavier weights. I haven’t really done anything over 500 for awhile. I am going to try to keep things simple for squats and pretty much just squat, do core work and conditioning time allowing.

549

Shoulder accessories and light bench:

Prowler:2 trips at about half speed.

Seated db presses:50*5 stopped because shoulders were so dang tight i could not physically get them low enough to press. stretched some more and did a few more sets of pullaparts and band shoulder dislocates and tried another set but still the same result, still super tight and stiff.

Did some foam rolling, and more band pullaparts and got more irritated because it was a late workout and i couldn’t get my shoulders comfortable.

Bench:bar10,13510, i kept sliding on the bench like it was covered in baby oil everytime i engaged my legs, so i switched to a different bench, 13510,18510,185*10 these went better, but still couldn’t get very comfortable on the bench but shoulder felt fine on bench.

More stretching, pullaparts and band shoulder dislocates.

Single arm Db side laterals:25103sets with some pullaparts and stretching inbetween each set.

Just couldn’t get into it so i cut it and foam rolled my back, and i tried out some barbell smashing on the shoulders like the video below, skip to about 1:40 and finally my shoulder started to feel better, but my baseballs were at home. So nothing i could really dig into those stupid knots that were in the back. Feel better now though.

550

Heracles: Looks like things are going great in here!

Do you wear your belt on bench to help with your arch? I’m still new to using my belt and haven’t decided if I need it on bench or not?

Nice squatting too! I have the same problem with counting (or the inability to do so, ha!). I’ve debated getting one of those clicker things golfers use to keep track of what I’ve done. Nothing like being the cool kid in the gym with the golf clicker… :slight_smile:

I dig the barbell smashing. Flexible shoulders, YAY!

551

Thanks lula. I was wearing the belt to help with the arch. I never initially thought it would help, but at the recommendation of a friend i tried it and it does help me get and maintain a better arch.

Regarding clicker that is kinda funny. VOIDH! :slight_smile:

Deadlift training: Today went much better than last week.

Deads:1553,1553,2652,3751,3751,4251,475*1 (vid)

Skip to approx 30secs

Block pulls:3751,4651,515*1 (vid)Not too bad, was going to do a double but my sacral region just below belt felt a little funny so i didn’t push it.

skip to approx 50 secs

Speed pulls:2652,2652,2652,2652 I reset each rep, and i think i will probably use different bands as progression on these in the coming weeks.

Db rows:10010 for warmup, 12040

Lat pulldowns:13010,16010,205*10

Glute ham raise:3*5 with bodyweight

Makeshift reverse hyper set *20

Foamrolled, stretched and etc.

Done, i felt much better today aside from the knots in my right scapula region. I think i will continue this format up through the meet. I also thought of my setup over the last week and thought of why i was not getting the same speed off the floor that i did a month ago and i realized that i was forgetting to fulling setup. I was not tightening the hamstrings and lower back like i had been. I did that today and pulling felt much better and much faster than it had been in the last few weeks. My focus and intensity was much better as well.

552

Ha, looks like you’re using up all the plates in the damn gym!
Great lifting as always, herc. :slight_smile:

553

Haha, just about spock. There are only two more of the red round plates that i wasn’t using. Their are alot of those hexagonal shaped ones though.

554

Bench training:

bench:bar10,1355,1353,1853,2253,2451,2751,2903,290*3(all went up pretty smoothly, i also had a video but i had a brain fart and deleted it.)

Close grip bench:1355,1855,2253,2553,255*3(vid)

Incline bench:1355,1855,2253,2403,240*3

Some band pushdowns, and lots of pullaparts and dislocates.

Done, things went pretty good, except my r shoulder was still pretty stiff. So lots of stretching and knot rolling is to be done.

555

Squat training:

Reverse band squats with average bands:1355,1355,2253,3152,4051,4951,5451,5851(vid)Well i didn’t quite reach depth, i need to continue to work on my walkout(too much wasted energy and i am not very centered and tend to get on one leg too much with majority of weight on that leg, otherwise not too bad)

Skip to approx 1:20

Front squat hold 225*30secs

Done, short and sweet. I took my time warming up due to tight hips, and as result ran out of time to do much else. I think for the next couple of weeks i will try out my new bands and get in my briefs for some overload work, then back off of squat training for a couple of weeks before my meet.

556

Light bench and accessories:

Bench:bar10,13510,13510,18510

Seated db press:4020,5020,60*20 Felt much better this week.

Db side laterals:2015,2015,20*15 Did these with a set of pullaparts *15 inbetween each set and short rest periods

Superset of overhead rope extensions:610,810,10*10

And db curls:3010,4010,45*10

More band pullaparts, and some foam rolling.

Done, felt good to go lighter and feel the weights out and get a pump going.

557

Nice log!
When is your meet, and are you lifting raw?

558

@vikingstrong, thanks man. The meet i want to do is a push/pull meet on march 31st.

Deads:1553,1552,2652,3751,3751,4251,4751,5050(vid, failed in the same damn place, i was not able to lock it out)

Block pulls:3753,4651,5150,5150 I’m starting to get really frustrated.

Speed pulls against my long mini bands:2652,2652,265*2

Lat pulldowns:13010,19010,220*10

Glute ham raise:bw5,bw4

Makeshift reverse hypers:3*10

Foam rolling and stretching

Done, well today sucked. I felt okay, but had a hard time focusing entirely on the workout. I am thinking about switching to a more secluded gym for the next few weeks and see if that helps my focus. It’s like a damn roller coaster, really good one week then absolute shit the next.

559

DUDE that is so frustrating! It was so obvious how badly you wanted that pull.

Getter next time! Why don’t you typcially train at the more secluded gym anyway??

ALSO, I noticed you do not wear chucks. There was a discussion going on in the PL forum about this. Do you wear wresetling type shoes, and why??

560

[quote]Spock81 wrote:
DUDE that is so frustrating! It was so obvious how badly you wanted that pull.

Getter next time! Why don’t you typcially train at the more secluded gym anyway??

ALSO, I noticed you do not wear chucks. There was a discussion going on in the PL forum about this. Do you wear wresetling type shoes, and why??[/quote]

Well the main reason is for the better bar, but for the final push it might be better to go to the other gym to utilize all the things i can for the meet. Things such as baby powder, all the chalk i want and etc. That is more than likely what i will do.

I like those otomix shoes to get my heels closer to the ground. It is pretty close to wearing slippers. My feet seem pretty stable overall in these as well. For personal reference i tried squatting in my adidas superstars and it was horribly unstable.