[quote]bunny7568 wrote:
I find that if you sacrifice small furry animals at midnight under the moon whilst naked and chanting Seiko percentages also seems to appease them…
[/quote]
LMAO…
I’ve got an old tire in the shed I think, I sense a new yard toy in the Spring
[quote]daddyzombie wrote:
bunny7568 wrote:
I find that if you sacrifice small furry animals at midnight under the moon whilst naked and chanting Seiko percentages also seems to appease them…
LMAO…
I’ve got an old tire in the shed I think, I sense a new yard toy in the Spring
[/quote]
I was thinking the same thing DZ.
ME Bench, 1/20/09
2-board press
5x 135/185/225
3x 255/275/285/295 PRs
1x 305/305/315 PRs
Bench Lockouts, 9th pin
315x 1/1/1/1/1 (10 sec rest)
335x 1/1/1/1/1 (30 sec rest)
345x 1/1/1/1/1 (30 sec rest)
Pull Down Abs
120x 15/15/15/14/13
St Leg Raises
10/10/10
Feeling most gorilla-like! Old Silverback-Lardass!
November 12th ?08 was the last time I did 2-board presses, and I barely got a couple singles at 295. Today was triples at 295 and singles at 305 and 315. I did it twice at 305 because (a) I thought I would stop there, and (b) I got a real bad setup on the first one and it was most spastic. The second time felt so good I figured 315 was a must-do, and it came up real nice.
Today was the first time I?ve ever done lockouts, so it took me awhile to get it right. I started too heavy with the pins too low. I really wanted to get the feel of heavy weights in my hands. I am guessing that the 9th pin is about the same as 5 boards, but that is just a guess.
Thanks Skidmark for the idea about going heavy on the top end. I may add lockouts to my dynamic days as well. I?ll be doing something similar with squats as well. Starting from the bottom instead of the top is supposed to be good training. Lets see where this takes me?
I didn?t have time to do my ME Squat accessory work on Saturday, so I did most of it today. Tomorrow I?ll do my accessory work for ME Bench, and the remaining 2 sets of straight leg raises. I?ve decided to split my workouts so that I do the primary and secondary lifts on one day, then the accessory lifts the next day. Chris at EliteFTS.com said so long as the accessories are done within 24 hours of the main lifts, I still should get a good training effect. It will also allow me (I hope!) to go a bit heavier on the accessory lifts. This is because I just can?t take that much time at lunch to lift.
I am looking forward to much soreness tomorrow! So Train Harder!
john
mjnewland wrote:
I owe the Iron God some pull-down abs and leg raises. I hope to make my offerings today.
j
[quote]bunny7568 wrote:
I find that if you sacrifice small furry animals at midnight under the moon whilst naked and chanting Seiko percentages also seems to appease them…
[/quote]
I had to give a CRM demo, so no lunch, and the Iron God was not appeased until today.
I do the naked furry Seiko thing regardless.
Big Boards!
I think the iron god would give you a pass just for those
kmc
1/21/08 ME Bench accessories
Lying barbell triceps extensions
115x 10/8/7/6/6
Press downs
150x 10
170x 10
180x 10^
1-arm shoulder press
40x 13/12/12
I am trying to force triceps growth by lifting heavier than I should. I am not hitting the prescribed reps (5x10 for extenstions and 3x15 for presses), but it hurts real good. Maybe I should go for 10 sets of 5 on extensions and 15 sets of 3 on presses and go heavier! Tomorrow, box squats!
Not a bad strategy, but watch those elbows.
Don’t know if I’ll explain this right but here goes. Almost all tri work I was doing was hitting my tris high up in the horseshoe part of the tris,capet longum & laterea, which I don’t really feel when benching. The area around the elbow, mediale, never seem to get any work (pulling these proper muscle names from memory so they may be wrong).
This is where I feel it most when benching. Real close grip benches hit me there some. Then I started doing Tate presses. My world changed. I got better looking, the gray left my hair, women wanted me. Ok, the tates hit me right where I wanted it. If you’re after tri strength for the bench I’m sold on them. Gee, guess that’s why he came up with them.
Doing pressdowns with the elbows out does the same sort of thing as well. Supposed to help the lockout so I’ve read.
If the gray left my hair, I wouldnt have any hair left! i do the tates, too, and Im a big fan of them, but they are later on in the cycle, I think the 4th week.
Ill have to try the flared-elbow pressdowns, since pressdowns are currently on the menu.
Thanks for your help guys!
Thanks guys. I have another question about pressdowns. I’ve heard that pressdowns for real high reps is good for the tendon that crosses the elbow, but I can’t find anything on the actual number of reps you should do. Any ideas?
1/22/09 DE Squat main lifts
Box Squats 10x2
205x 2/2/2/2/2/2/2/2/2/2
Reverse hypers**
100x 4/4/4/4
45 degree back raise
Behind my head 25x 10/10
Its been a couple weeks since the last time I did box squats, and as always my knee is a little tender. Bar wasn?t as fast as I would have liked, but I can live with it.
I used to do reverse hypers by strapping plates to my feet and bending over a curl bench in a most unattractive fashion. Always funny to rip one off at this point, though, but I digress. The preacher thing cuts across my hips, and since my weight (280 or so) is distributed over an area of 5 square inches just above the pubis and just below the abdominals, it frigging hurts.
I thought I had come up with a slick way of building my own by placing one bench on top of another (way too unstable), then I tried one of those step aerobic things that you can adjust by adding extra ?base? pcs on top of a bench, but it was still too unstable to generate any leverage.
So, I pissed away nearly an hour f()&ing with that. I finally gave up and did a few sets on the preacher bench, limited not by strength but my ability to tolerate pain.
After this, because I am a little on the obsessive/compulsive side, I walked around the Golds trying to find any equipment that might be modified into either a reverse hyper or a glute-ham raise.
I found a couple 45 degree back raises, and thought I might be able to do a glute-ham raise with them if I propped the back up with 8 plates then brought a 4? pvc pipe with a bunch of yoga mats wrapped around it for a pad, and a dip belt to strap my footsies to the machine, but I?m pretty sure that would take a lot of time, and just end up falling forward on my noggin.
So, I went to the front desk where the super-hotty attendant is, and while doing my best to look down her shirt, I filled out an equipment request for a glute ham raise and a reverse hyper machine, and gave them www.elitefts.com as the place to buy it.
I told her ?this is the powerlifting stuff store, you can buy them here. If you don?t buy them, I?ll buy them and start my own gym, and take both of the other powerlifters with me?.
She tried to act unconcerned, but I could tell that she was worried about losing 1/100000000th of her customer base, and not having me around, since she is secretly yearning for me. Some guys just ?got it?.
Anyway, I will find a way to build my own reverse hyper and GHR for my garage. I will probably MacGuyver it out of palm fronds, ivy and super glue, with old bicycle parts and a gourd.
john
1/23/09 DE Squat Accessories
1-leg squats
BWx 9/5/4/4
1-leg RDL
BWx 3/3
DB Rows
90x 6
95x 6/6/6 ^
Power Shrugs
225x 4/4
Strict Barbell Shrugs
185x 15/15/15 ^
I went to the gym early instead of at lunch, cuz my mommy is coming down from Wyoming for lunch today.
1-leg squats ? I totally lame at these. I basically half lunge/half squat knee to heel. Form is okay on the bad leg, but strength is bad. Form blows on good leg, strength is okay. I need to do these daily, or my imbalance will never go away. I did 1-leg RDL for the first time ever, and I felt like a clown.
You would think that lifting for as long as I have, that I would be able to do a new exercise fairly well. Not so. I was extremely spastic. I think I?ll need to do these daily, too.
My split workout experiment is frigging over. I need to do the whole thing in a single session. My cure is to take real long lunch on Tues and Thurs, and no lunch at all on Mon and Wed, so I can get the whole training session at once.
Instead of hurting my elbows benching, like Im supposed to, I hurt them doing DB Rows. I need to get some elbow socks or something. Power shrugs were new for me too. Spastic, and hurt my elbows even better. I strapped for the regular shrugs, and they went okay, but this is definitely a 4-asprin morning.
My arms have never really straightened out all the way, so the limited ROM is why my elbows hurt. Maybe I can force the elbows to open further by pounding the s(&)(&t out of them like this?
Oh well, DE Bench tomorrow morning, then another day off. Without having a full day of rest in between workouts, I feel like I havent been recovering, so going back to the old way will probably help. Some. I hope.
Have a great weekend. John
John
the Unilateral stuff is hard…
and you just did a BUNCH of squats yesterday… Ill bet that has allot to do with it.
have you tried the one legged squat off of a bench?
its allot easier and your a big strong dude.
here is an article about it.
and the one legged RDL are no joke.
and better then regular RDL’s for the hams.
have you tried the “king” deadlift
he is a contributor here and has an article about it.
Ian King is big on the unilateral crap too…
I guess Im a fan.
looking good, have a good weekend
kmc
Go here and scroll down the page for an idea on the reverse hyper. If you’re real ambitious go to page 9 or 10.
http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/poor_mans_equipment_thread?id=1132144&pageNo=5
1st time visiting your thread; thought it would be nice since you visit mine frequently. I haven’t sifted through all the pages yet, BUT I’m impressed that you set some goals for yourself, then went about rationally trying to achieve them. I will try to get beack here to keep track of your progress. NICE JOB; my best to you & yours
Art
hey Art, thanks for your support!
kmcnyc, thanks for the links, I printed the Ian King article and the 2 preceeding it! I had already read the other article.
Hel, My Man. That thread is HEAVEN. Now I know exactly what I need…
Skid, the plans for the pipe power rack are there! But don’t worry, I will post my designs when they are complete. The ideas on that thread just helped me with some design issues I have been worrying about!
Lifting Issues Below
john
Weekend report
DE Bench, 1/24/09
Bench
195 x 3/3/3/3/3/3/3/3/3/3
Tates
45x 8/8/8/9 ^
DB Side Raise
35x8
30x 10/8
Reverse flies
25x 10/10/10
Good morning my brothers! I did this on Saturday. I am once again reminded how little-girl-like my shoulders are. I should check myself into puny shoulder rehab. And I should add heavy Military Press in with my dynamic day. I notice that most of you guys do Militaries. So, I am sticking with the old ?Dave Tate 9 week Westside for Beginners? program, but here is what I am going to try to add:
Heavy Lockouts on ME Bench day, right after the main exercise
Pin Pulls on ME Squat day, right after the main exercise
Military Press on DE Bench day, right after the main exercise
Braid my hair (cuz Im such a pansy) on DE Squat day.
From the regular program, GHR will be replaced with 1-leg Romanian Deadlifts, and Reverse Hypers will be replaced with 45 degree back raise.
On an almost daily basis, in my garage, I will do the following:
Reverse Hypers
Glute Ham Raises (as soon as I can figure out how to build one)
1-leg squat pseudo lunge thingies.
On Reverse Hypers ? after my experimenting at the gym last week, I have come to the conclusion that you absolutely must have the following:
A very stable surface to lay on that is high enough that your feet can touch the floor, and something to hold onto. I have a very sturdy workbench in my garage that is 48 inches high. Perfect. I just need to get a pad to protect my precious belly, and rig a couple handles at the back, and I?m almost in business. My next feat of MacGuyverism will be to figure out how to hold the weights. In the gym, due to the use of Olympic plates, I had a 3 inch diameter pvc pipe that I loaded the weights on. I then ran a 1? strap through the pipe and around my ankles. This worked, but I don?t have oly weights in my garage, so I need to replace the 3 inch diameter pipe with something that is 1 inch so I can use my cheapshit home weights. I almost have it figured out, but not quite. To begin with, I will probably just use the strap and run it through the weights without a stiffener. This is a little less comfortable, but I did it this way in the gym before I came up with the 3 in pipe. More on this when I get it figured out?.
It started snowing last night and hasnt stopped. I shoveled the first 4 inches last night. It was heavy and wet, so each shovel felt like 60 or 70 pounds. Overnight, it laid another 3 inches of the light and fluffy powder that makes people forgive our psychotic liquor laws and come ski utah. The resorts probably got a foot or more. I have been trying to figure out a way to fit in DRAGGY SLED on non lifting days, but I can?t do it in the snow, so screw it for today.
Since I am a genuine lardass, my wife the former endurance athelete has taken to pestering me out about scale weight again. Her 80 year old dad dropped 15 pounds in the last 5 weeks, and my brother in law is doing weight watchers online. I had to bite back a response of ?I wonder what that did to their Total?? and ?but how much do they Squat??, Anyway, she forced a promise out of me to do weight watchers online for awhile. I had some success with weight watchers in the past, but the meetings and stuff take too much time. On the other hand, I know for a fact that 250+ grams of protein per day is not built into the formula.
No doubt, the lard needs to come off. Even just for competition sake, I would do better at 240 or 220 than I would at 280. at just under 6 feet and 285 pounds (and not at all built like Chuck V) I am a train wreck waiting to happen. If I could fit half mile sled drags into my schedule 3 or 4 times per week, that would make a huge impact, because otherwise I am getting no cardio.
On another note, while I have always considered myself strong of leg, my little 1-leg squats and 1-leg RDLs from Friday really cooked my quads. I havent had this much trouble recovering from a leg day since I started PL back on October. DOMS ? its not just for strong people anymore?
Insert they crying baby picture from Skidmark?s thread here:
Oh well, if any of you bothered to read this long thing, thanks. Another lifting day Tuesday.
Train Harder
john
Hmmm… I you have got my attention with the unilateral stuff. I may have to look into this.
For holding the weight during the GHR… glue/ nail some 45’s to an old pair of work boots? lol!..
I read all the Ian King articles related to the article KMCNYC mentions above. As it turns out, what I thought was a strict and genuine 1-leg squat spastic lunge thingy is actually an Ian King Deadlift (due to the fact that I bend over so far. This explains why it bombed my quads so hard (still a little sore…)
Thanks to Hel for pointing out the ultimate he-man thread!!! I just came up with the simplest, and as we say in software “elegant and robust” design for a DIY GHR. I’ll show ya as soon as I build it.
Bunnies-Of-Steel, I feel like I have some major imbalances in my lower body, and the only way that I can address them while still trying to move heavy shit is to do some unilateral accessory movements.
Were supposed to do the accessories anyway, but Im hoping that by doing some of them unilaterally, I can address my worst imbalances without moving sideways on my poundage goals. Im fairly excited to be adding something to the template.
In one of the EliteFTS videos it shows a monster of a guy doing bulgarian squats w/ bw only. This is a guy that was doing box squats in another picture w 3 wheels and heavy bands. If its good enough for that guy, its good enough for me!
I’ll post my lunchtime ME Squat workout after I do it.
Hey, TC, come sponsor an old fat guy!!!