Ogre Strength

Training Over 35 Lifter
101

[u] Sun, 3/27[/u]

Squat form work
barx10,10

  • Put band around knees -
    95x10
    135x10
    185x10 - vid
    225x5,5,5 - vid
    185x5,5,5
    135x10
  • no band on knees-
    135x10 - vid

Romanian DL
barx10
135x10
225x5,5
185x7,7 - grip bothering me for some reason on 225’s and 185’s

GHR - also did a set of bwx10 Reverse Hypers on this machine between each set
bwx10,7,7 - vid

Glute Bridge
barx10
135x10,10,10 - vid

BG/GG ss
170x10/170x10
(305x10/305x10) x3

Ab Rollout - from knees, tried 1 from feet, and fell on face, heh
bwx15,10

102

Vids from Sun, 3/27

185x10 w/ band on knees

225x5 w/ band on knees

135x10 no band, last set

GHR bwx10, very ugly set, was easier last week, the band on my knees really forced me to work the posterior, I was worn before starting here, but did 3 ugly sets.

Glute Bridge, 135x10, just showing this for future reference

103

I never saw the bands on the knee technique, good stuff I have to try that.

104

OG, how do you find the air humping affecting your squat and deadlift? do you see any carryover there?

105

Are those glute bridges as awkward and uncomfortable as they look?

106

MJ, I haven’t done them enough to know yet, just wanted to try them, since they really target the glutes, and I wanna strengthen mine up a bit so I can be a hip squatter, instead of a quad squatter.

Brett, they aren’t too bad, would be easier if the plates were a couple more inches tall, but they definitely work on your butt good. The motion isn’t awkward at all, really, unless you do them 1 leg at a time, then its a bit moreso trying to balance.

107

[u]Mon, 3/28[/u]

Was tired before going to the gym today, my hips and core are worn from yesterday’s squat type stuff. I figured it would affect me today some, and it looks like it did hurt my bench reps.

BP 5/3/1, wk 1
barx15,95x10,135x8
-work-
155x5
185x5
205x9
-extra-
225x4

Close, neutral Chins
bwx8,7,4,4 - 23, blah

Inc DB Press
45x8
75x9,7,7

WG Lat PD
100x8
160x10,8
145x8

DB Row
75x15,12

Shoulder, External Rotation
10x12
20x12,12

No vids today, heh. Knew it wouldn’t be worth seeing, should have waited til tomorrow, like I was gonna do, but oh well, got enough reps in, I reckon.

108

Go Ogre, looks good, solid work. I don’t think your gains are going to be linear, push hard.

109

Okay. So the bands on the knees. I’ve seen this before but am not totally sure I understand. Is the point that you have to push your knees out or the band slips off? Or is it just a cue?

You have really nice bar position on your back. Probably sounds like a lame compliment, but I’ve been striving for a lower bar position for a really long time to no avail. I’d like to carry the bar like you do. But I’ve got to build an upper back first.

110

The band is more of a cue thing, I think. Although, when in the hole, its got pretty good tension pulling on the knees, and you are really required to hold them out, or have them pulled in. I think just having the band on for a majority or my reps for the near future, I will get to the point where I hold the knees out automatically, at least I hope thats how it will work. And I also hope my low glutes, right above the crease, on the outer half, get used to it, because that’s where I am feeling quite a bit of soreness now.

About the bar position, why thank you, hehe, I’ll take a compliment wherever I get it. It feels comfortable there on me, with heavy weight, never worried about it being high or low.

111

5th and final part of ‘So you think you can squat’ is out. Talk about assistance stuff mostly.

112

[u]Wed, 3/30[/u]

Don’t think I warmed up enough before doing my ‘work sets’ of DL, the last set looks better than the others, I think. At least back position wise.

-did some squats and gm’s w/bar beforehand

DL 5/3/1 wk 1 - Sumo
135x5,5
-work-
185x5
215x5
245x6 - vid - 1st rep the weight felt unbalanced for some reason, lost my balance, did 5 more after, I think was from mixed grip, I don’t normally use it, so felt weird
-extra-
245x5 - vid
245x5 - conventional - vid

GHR - Had to explain the machine to 4 diff folks while doing my sets, they asked what the machien was for, I replied with everything from ‘a medieval torture device’, to ‘it pretty much rips your legs off at the knee’. 1 guy watched me do 1 rep, and said, "no thanks!', and walked off. Since I was giving demonstrations, I was a little more pumped to keep good form, and I wasn’t as tired as on squat day, so kept my back fairly flat on these til last few of last set.
bwx10,10,8

BG/GG
150x20/150x20
305x15,15,15/305x15,15,8

Ab Rollout - from knee, no superman here
bwx15,5

Squat - down to bar on bench rack w/ no bench, = box squat w/11 inch box - knees wide
barx20,20

Leg raise - off bench
bwx10
bw+8x15,10,8

113

Vids from 3/30/11

245x6* - 1st was off balance rep, did 5 more, sumo

245x5 - extra set - I think looked better than the 1st, although I am still trying to jerk the weight off the floor, instead of a slow steady pull, for some reason. Hehe, a little blood on the shin.

245x5 - extra- Conventional style

114

Nice work

115

Rub some petroleum jelly on the shins, no more blood. (not legal for powerlifting comps)

116

Thx, Bulldog.

Pun, you mean rub the vaseline on before dl’ing, and get no scrapes? If that works, awesome, no goofy looking socks here.

On a side note, I normally would get MP day out of the way today, especially since I was off of work. But, the 7 yr old has been sick since saturday, ear/throat infection, and now just I guess dehydration and electrolyte imbalance, or a stomach virus. He got over his fever on Tues, after antibiotics from Dr on monday. Monday afternoon was the last halfway decent eating he has done, and drinking, because since then, he hasn’t been able to keep much at all down. Anything more than a cap full of water would come right back up, and forget food of any kind. He looks like death. Eyes sunken in, completely wasted, took him back to Dr today, got a shot of some antibiotic in the ass to end the continued infection possibility, and some meds for nausea. He has lost 3 lbs between monday and thursday’s Dr visits. At 60 lbs, thats a nice chunk. Dr said, if I can’t get him drinking/eating at least something by tomorrow to hit the ER for some IV fluids.

He is keeping the promethazine down(woot, don’t have to use the suppositories on him), and I have had him constantly drinking gatorade this afternoon/eve, between his naps, anyhow. He is moving a little more, but still looks hollow. Not sure if I we will hit the ER tomorrow or not, yet, or if I will get in my workout, heh.

117

Sorry to hear about the kid, Ogre. Best of luck.

118

Good luck with the kid Ogre. Fortunately, kids are ultra-resilient, and bounce back from stuff much easier than old fogies.

Yes, a little Vaseline petroleum jelly (small travel-size container fits easily into short pockets) rubbed onto the shins (your scars will tell you where!) before DL’ing. A little bit of chalk on the hands afterwards (Eco ball is very discrete, works great), and you’re ready for max DL’ing, no blood.

119

Ogre, first about your son remember that he needs at least half the fluids in to be water or dilute the gatoraid, watch him closely because with kids hypovolemia(dehydration) is fast, they compensate much better than adults but then crash hard, so if he is at all lethargic take him to ED, also think of his body as a hydration gauge decreased perfusion manifests in the peripheral areas first (his toes will be cold first)then as it progresses(worsens) it moves up the body then the legs get gray and cool and so on, these are very bad and he would need to go to EMERGENCY ASAP if any of these manifest, BAH BAH BAH I just want you to have this Info if you didn’t get it at the EMERGENCY room. Hope it isn’t serious. Anyhow on the lighter side the video, good lifting ( I’m sorry you have to listen to that backround music , it must be coming from a elevator nearby)LOL

120

Thanks for the well wishes guys, and the info, Dude.

He’s been drinking better, and we got him eating a little bit today too. His eyes aren’t nearly as hollow anymore, and he’s speaking,… he told my wife earlier, that he felt good enough today to talk. Heh, he only said maybe 5 words all day yesterday. Think he’s coming back strong, now, his stomach was growling, and he was grinning about it, so we are pushing him to start eating more. Think he’ll be fine now.

Oh, and about the music, the other day, there was an old Journey song playing, and a little guy that looked like Clay Guida(an awesome lightweight UFC fighter, that looks like a caveman, if you don’t know), was singing along with Steve Perry to the whole gym. Was funny as hell, if I hadn’t put up my camera before that, I would have definitely got some vid of him walking around singing like that.