[quote]hel320 wrote:
Welcome John, looking forward to your progress. If they’re available, younger training partners can be very motivational. [/quote]
How about older that bury your ass in strength and strength endurance?
Anybody that can kick your (my) ass in strength and strength endurance, regardless of age, is an ideal training partner. There just isn’t anybody powerlifting at my sissy gym, at least not when I’m there. Just me and Metallica, for now…
Train Harder
john
[quote]skidmark wrote:
Never go there without a fire truck to back you up.[/quote]
Never go there at all! I’m waaayy to liberal to hang out in a political forum.
Nice training John!
Hey DZ! I’m a screaming lefty myself, so I should have known better. I just wanted to say something nice and positive about the election.
Why is it that the older we get, the more leftier we get?
DE Squat, 11/14/08
Box Squats:
215x 2/2/2/2/2/2/2/2/2/2
Reverse Hypers
55x 8/8/8 ^
1-leg squats:
7/6/7/5
Dumbell Rows
85x 6/6/6/6
Barbell Shrugs:
185x 15/15/15
I held my hands further out while squatting, which took some of the shoulder pain away, but I didn?t feel like I had a very tight position. I?m not satisfied with my speed, and I didn?t feel like I was firing my glutes or my hammies the way I should. I really need some coaching on my form.
I was able to do the 1-leg squats with better form, and my legs feel pretty cooked right now. I was thinking ?I can squat about 400, so why do I have so much trouble with 1-legs. Then, I remembered how to do math. Half of 400 is 200. I weigh 280. I still need to get stronger.
I?m going to build my sled tomorrow and drag it on my lunch break, I hope. I can?t help but think my lame GPP is part of the reason my strength is so slow coming up.
I wish a strong and restful weekend to all my elder meathead bretheren.
Train harder,
john
Hey cool log…
I could never talk politics…either…
I a new yorker go figure.
First its super cool that your a big hoss
and doing the one-legged squats or pistols.
I can do more on one leg than the other
holding weight out in front , like a plate
at shoulder height has helped like a counterbalance…
but here is a link I had found specifically for the bigger dudes and pistols…
kmc
[quote]mjnewland wrote:
Why is it that the older we get, the more leftier we get?
I held my hands further out while squatting, which took some of the shoulder pain away, but I didn?t feel like I had a very tight position.
[/quote]
Cause we, hopefully, become a little more tolerant?
Going through my own trials and tribulations with the squats. No shoulder pain for me, just lack of flexibility. Half the time I feel like I’ve got the weight balanced on my shoulders rather than locked in. You’re workouts are looking good.
Thanks, H.
I can really feel the hammies today, so I was wrong about firing them. Since my glutes don’t hurt, I blame them. I’ll need to concentrate on firing the Gs next time I do good mornings. Another downside to having neither coach nor training partner.
KMC, I only wish I could do pistols, but I’m not there yet. I am doing a cheat that leads up to it. on page 2 or 3 of this article by Chad Waterbury:
http://www.T-Nation.com/free_online_article/sports_body_training_performance/a_better_body_without_weights
train harder
john
DE Bench 11/17/08
Bench
195x 3/3/3/3/3/3/3/3/3/3
Lying DB triceps extension
45x 8/6/7/7
?done antagonistically with:
DB Hammer Curls
45x 8/6/7/7
Side Raises
35x 8/7/7
Reverse Flyes
25x 8/7/6
Farmers Walk
90x 80/50/26
My rotator is still bugging me, so I?m going to start doing my prehab every day instead of just on lifting days.
I built my sled, but didn?t get a chance to drag it. Its in the back of my car, and I?m hoping to drag it a little in between jobs today. I have the sled and a couple hundred pounds in there. I made the sled out of a tire, so it will have more friction than a real sled. I went up 10 pounds on the speed bench, and the bar didn?t feel any slower. I think I?m still a little afraid to push the bar too hard cuz of my whimpy shoulder. A week of daily prehab should do the trick (at least it used to).
Train Harder!
john
Finally got off my ass and dragged the sled this morning. First (intentional) cardio I’ve done in about a year. The sled contraption with the chain et.al. weighs about 50 lbs. I went to Liberty Park which has a road around the inside of the park, so its a great place for those people that do that real fast walking but they bounce up and down and frequently have both feet in the air at the same time, what’s that called??? oh, yeah, running, why do that when you can drag something heavy.
Anyway, I dragged the empty sled for a 100 steps away from the car, then a 100 steps back, and I thought, “hmm, nice warm up”. I put 53 lbs of weights in the sled (I knew the old Sears weights would come in handy someday) and dragged it 100 steps out then 100 steps back and though “hmm, the friction on the road gets alot heavier with just a little weight, time for Tabatas”.
Last time I did Tabatas was with front squats and a heaping “just the bar”. I could never complete it - after the first 4 sets I had to rest for 60-90 seconds instead of 10s. Instead of having the staps on my shoulders, I held them in my hands for a little extra work. Kicked my butt in a fun and glorious way, so I’m psyched to do sled drag Tabatas on my non-weight-training days. Went to the gym to do my pansy shoulder rehab and get a shower. Got to work late. Made coffee with double the grounds to mess with everyone. Great Fun for a Workday. lifting log tomorrow
xoxoxo
train harder
j
sounds like u r having fun with your new toys - wtg.
YEAH BABY!
ME Squat, 11/19/08
Low Box Squat:
3x 135/225/275/315
1x 345/345
Glute Ham Raise (negative only)
5/5/5/4/4
Dimel Deadlift:
135x 20/20/14
Reverse Hypers:
50x 8/8/8
Pull Down Abs:
110x 15/15/15/15/15
New exercises on the template today were Low Box Squat and Dimel Deadlifts. My normal box height is 15?, so I lowered it to 12?. This was extremely difficult for me as you can see by the lame weights. My form blew so hard I thought I?d take flight. Felt a little tendonitis twinge in my right knee, time to get some proper wraps. The dimel?s are supposed to be done at around 30% of 1RM, so 135 was a little high, but doing a deadlift exercise with less than 135lbs would just look too queer.
It took like 2 hours to grind through my workout (needs to be much closer to an hour). WAAAYYY too much time between sets on the squat and the GHR (my performance on this is just so lame I?m embarrassed to do it). With all my disappointment, I feel pretty strong today. The new exercises threw me, I think. I?ll have 3 weeks to get used to them then I?ll have to change again…
Train Harder,
John
[quote]mjnewland wrote:
ME Squat, 11/19/08
Low Box Squat:
3x 135/225/275/315
1x 345/345
Glute Ham Raise (negative only)
5/5/5/4/4
Dimel Deadlift:
135x 20/20/14
Reverse Hypers:
50x 8/8/8
Pull Down Abs:
110x 15/15/15/15/15
New exercises on the template today were Low Box Squat and Dimel Deadlifts. My normal box height is 15?, so I lowered it to 12?. This was extremely difficult for me as you can see by the lame weights. My form blew so hard I thought I?d take flight. Felt a little tendonitis twinge in my right knee, time to get some proper wraps. The dimel?s are supposed to be done at around 30% of 1RM, so 135 was a little high, but doing a deadlift exercise with less than 135lbs would just look too queer.
It took like 2 hours to grind through my workout (needs to be much closer to an hour). WAAAYYY too much time between sets on the squat and the GHR (my performance on this is just so lame I?m embarrassed to do it). With all my disappointment, I feel pretty strong today. The new exercises threw me, I think. I?ll have 3 weeks to get used to them then I?ll have to change again…
Train Harder,
John
[/quote]
If you’re going for limit strength, those sessions are going to take longer because you NEED that much rest between sets. My workouts frequently take around 2 hours.
Hey skid, I was afraid someone would say that. I work 2 jobs, and its hard to justify 2 hours. 'course that’s just on ME days, dynamic days never take that long…
Well, to hit the goals I’ve given myself, I’ll need to make the investment. The next meet that I know about is the Utah Summer Games next summer. My goal is to pull and squat 600 and bench 400 at that meet, lifting at 242 lbs. Considering where I’m at now, I think its possible…
Today was sled dragging! I noticed that its lots easier to drag the sled the day after bench than the day after squats. Observations like this are what make me feel like a rocket scientist. So, Ill get back to my rocket scientistics now.
Train harder
john
Hey John,
Keep up the good work !
ME Bench, 11/21/08
Floor Press:
5x 45/95/135/185
3x 225/245
1x 265/285 (missed 285)
3x 245
6x 225
JM Press
3x 45/95/185/205/205/205
Incline Dumbell Press
55x 10/10 ^
Seated Dumbell Cleans
10x 8/8/8/8/8 ^
Straight Leg Raise
15/10/8/8/9
Farmers Walk
90x 75/29 (steps)
Still feeling a little weak with the new lifts. Floor Press, JM Press, Seated Dumbell Cleans ? I had never done these before. Guess I have to make friends with them now.
Hey, Skidmark, should I be able to lift more on Floor Press or on regular Bench? Missing 285 has me feeling bad about myself. Except the lame seated cleans make me feel worse, thanks to my lame shoulder. Maybe this will help my shoulders get better.
Over the last week I was doing some mobility exercises that I stole from Dave Tate?s website as a warm up, but I was running so late to the gym today, I went straight into the workout.
I was going to drag my sled this weekend, but now I think I will just take it easy and recuperate. Luckily, Monday and Wednesday are dynamic workouts, so I should get some recovery time.
If you train this weekend, Train Harder.
john
DE Squat 11/24/08
Box Squats:
215x 2/2/2/2/2/2/2/2/2/2
2x 225/275/315
1x 345
Reverse Hypers
60x 8/8/8/8/8
Chest Supported Rows
45x 8
90x 8/8/8
Glute Ham Raise
5x 8
Pull Down Abs
120x 10/10/10/10/13
Well, the template called for working up to a heavy double after the speed work, but I only got a single at 345. 345 came up R E A L slow, I think I got my hips too far forward and had to lift it with my quads. Weak. BUT, I felt real good about my lower back work. The new gym I have been using has a lame squat rack, but its better than no squat rack. The holes don?t go low enough. I used a safety pin on the lowest holes as a brace for GHRs ? the pin went across my stomach, and I would have preferred it across my thighs. Anyway, the numbers on GHR are misleading, but at least for once I was able to keep my ass in the right position, I just couldnt go low enough. I was able to really hit my hammies and glutes hard for once, and while I know I will be ?paying for it? for the rest of the weak, I can take satisfaction in knowing that my squat and dead will move up.
Train harder,
john
We’ve got 2 glute ham machines at the gym I use the most. Everytime I past them I think, go ahead, see what the big deal is. Then that little voice says, yeah, and have real fun walking the mail route for the next few days. As soon as I have some extended time off I think I’ll give them a shot. Getting ready to try some floor presses myself.
[quote]mjnewland wrote:
ME Bench, 11/21/08
Floor Press:
5x 45/95/135/185
3x 225/245
1x 265/285 (missed 285)
3x 245
6x 225
JM Press
3x 45/95/185/205/205/205
Incline Dumbell Press
55x 10/10 ^
Seated Dumbell Cleans
10x 8/8/8/8/8 ^
Straight Leg Raise
15/10/8/8/9
Farmers Walk
90x 75/29 (steps)
Still feeling a little weak with the new lifts. Floor Press, JM Press, Seated Dumbell Cleans ? I had never done these before. Guess I have to make friends with them now.
Hey, Skidmark, should I be able to lift more on Floor Press or on regular Bench? Missing 285 has me feeling bad about myself. Except the lame seated cleans make me feel worse, thanks to my lame shoulder. Maybe this will help my shoulders get better.
Over the last week I was doing some mobility exercises that I stole from Dave Tate?s website as a warm up, but I was running so late to the gym today, I went straight into the workout.
I was going to drag my sled this weekend, but now I think I will just take it easy and recuperate. Luckily, Monday and Wednesday are dynamic workouts, so I should get some recovery time.
If you train this weekend, Train Harder.
john
[/quote]
I think they’re tougher than regular bench, if you do them paused on the floor. Takes out any stretch-shortening reflex so you have to flat muscle it out of the bottom. Sorry I was late in answering. Been out of town the last few days.
No Worries, skid. Welcome back to the old folks home.
yeah, I was doing the 3 second pause to make sure there was no stretch. I’m just always curious about the comparisons, ie top incline press should be 74.2897% of flat bench 1RM, and crazy shit like that.
Hel, you are right about the hard to walk thing - although as tight as my sitting muscles are today, I’d rather be humping a mail bag (in the infantry sense, not the sexual predator sense) than sitting at my desk. My chair cuts right across the delicate hammies.
On the other hand, if you can only control yourself, you can do just one set. You know you want it. Just 1 set. we wont tell…
All joking aside, between the reverse hypers, GHRs and good mornings, I finally feel like I have a strong back - I didn’t feel like that when I was squatting over 450 back in the day, so its a nice change. Back pain is pretty much gone, too.
Dynamic bench tomorrow, should be good times!
Train harder
j