Corrosion of Conformity’s song Sleeping Martyr is the shit:
I did 38 hindu squats this am, followed by a half hour walk. yawner. will do this again tomorrow with the likely addition of deadlifts.
l8r babies
I forgot about COC. Saw them many many times in small clubs in the 80s when they were more of a hardcore band, less metal. Even hung out with them once.
Looks like things are going pretty well. And don’t sweat the small stuff, like missing 180 on MP because of conditioning work. It will even itself out eventually.
[quote]mjnewland wrote:
i think it was a mistake to push the car on a lifting day while i am still so out of shape. I think it is too much for my weakling recovery system. [/quote]
I don’t think it’s anything to do with having a “weakling recovery system”, even hill sprints on my non-lifting day affects my workouts the next day. So pushing a car about is definitely going to make a big difference the same day, “out of shape” or not.
thanks fellas.
Pete, I am a total Crowbar fan. As I started reading up on CoC, I found that Pepper from CoC plays with Kirk from Crowbar in a band called Down. I knew about Down, but I didn’t connect it with CoC until a couple days ago.
Bad religion came through town in Nov and I missed them. I never get to go to any fun shows. [/pout]
1/28/10 5/3/1 deadlift(3) cycle 13
305x 6 (needed 15 for pr)
bbbgm
145x 10/10/10/10/10
bbbpdabz
130x 10/10/10/10
back and hip strength is starting to comeback, but I’m having a real problem with tightness. balling my piriformis helps a little, but not much. its bad enough that I can’t really do any ab work on squat/dl days. This may be an imbalance because i have never done enough abz, so I will start doing more ab work on off days.
If any of y’all have had some problem doing abz on the same day as squat/dl, let me know what you did to fix it.
had to go into work early, so now walkies or hindu squats. plus, i’d have to be an idiot to do hindu squats on deadlift day, wouldn’t I?
Do Something harder,
old lardass
seated 90/90 stretch
I had some stuff hurt my obliques when deadlifing
when it felt better I added more abs to other days-
to make them stronger
nice work- in here.
thanks kevin.
1/31/10 5/3/1 bench(3) cycle 13
230x 8
275x 1
5/3/1 bb roze
200x 9 (PR)
240x 1
bbb Military
115x 10/10/10/9/8
bbb pulldown
180x 10/10/10/10/10
Row PR is 7 lbs according to calculator. nowhere near PR on bench, but the calc says 6 pounds better than last session, so I am still getting stronger. The single at 275 came up fast and clean too.
walked and did hindu squats first thing in the am as well.
this morning I
walked
did hindu squats.
I also did some stretch situps. you tuck your feet under the couch, sit on a hammock, try to go back far enough to touch your head on the floor, then come up. i am up to 8. this is weak. just sayin
edit- I was going to push the car this morning, but it snowed a thousandth of an inch, just enough to make it to slickery to push. I’ll try again tomorrow.
Training is looking good. Bench and rows are looking strong. I think Rocky did situps like that.
looking good over here.
[quote]mjnewland wrote:
edit- I was going to push the car this morning, but it snowed a thousandth of an inch, just enough to make it to slickery to push. I’ll try again tomorrow.[/quote]
Hilarious.
The only time “normal” people ever try to push their cars is when it’s slipping on snow and ice and that’s the only time you decide not to push it. LOL
2/2/11 5/3/1 squat(3) cycle 13
275x 6
bbb gm
145x 10/10/10/10/10
waiter walk (30 lb db)
suitcase walk (60lb db)
combined waiter suitcase walk
just about 30 steps for each. fun. i can really feel it in my lower back.
I need to add a pile of low pound volume over the next couple weeks on my off days. I need a lot of extra back and ab work
pile it up Harder
old lardass
2/3 my first accessory day
back extensions
10x bw/5/10/15/25
ab rollouts (first time ever, these really suck, or more accurately, i really suck at these)
used a bar with 10lb plates
5/5/2/3/3
Standing Paloff Press
10x 40/60/60/60/80
this was a day where I start to work on exercise form, and find the right weights to be working with. That was a great abz articles, and timely. 2/2 I did the 1-arm waiter walks and farmer walks during my regular stuff, before I even read the article, thanks to Dan John’s article a few days back. I feel like my back and ab strength, or more accurately lack thereof, is holding back my squat and deadlift. Its just too damn cold to push the car, so I will be doing more accessory work instead, prolly for the rest of feb.
2/3 my first accessory day
back extensions
10x bw/5/10/15/25
ab rollouts (first time ever, these really suck, or more accurately, i really suck at these)
used a bar with 10lb plates
5/5/2/3/3
Standing Paloff Press
10x 40/60/60/60/80
this was a day where I start to work on exercise form, and find the right weights to be working with. That was a great abz articles, and timely. 2/2 I did the 1-arm waiter walks and farmer walks during my regular stuff, before I even read the article, thanks to Dan John’s article a few days back. I feel like my back and ab strength, or more accurately lack thereof, is holding back my squat and deadlift. Its just too damn cold to push the car, so I will be doing more accessory work instead, prolly for the rest of feb.
How do you find low weight high rep work affects you on off days?
[quote]JoeGood wrote:
How do you find low weight high rep work affects you on off days?[/quote]
well, it certainly didn’t make me feel any better today, i was tight as a drum. I won’t know until I do it another few times and get used to it. I am not going at all heavy, so I excpect it will help my recovery, but I don’t know yet.
2/4/10 5/3/1 military(1) cycle 13
155x 2
180x 1
5/3/1 pulldown
270x 2
Felt like shit, but I just had to lift today, cause i want my squat and deadlift day to be mondays.
I could really tell that I have gotten used to lifting only 2 days per week. I lifted 4 days this week, 3 days of regular core and accessory work, and 1 day of accessory work. I have not recovered well. On the other hand, while there were no PRs and no accessories today, i hit all the numbers I needed to hit on both lifts, so i am satisfied. for now.
Hopefully we will have enough warm mornings for me to push 1 or 2 times per week. but that prolly won’t happen until march.
Do It Anyway harder,
old lardass
2/5/10, Utah State Grip Championships, Sons of Scotland Throwing and Lifting Club.
utah state championships because no one else is holding a grip championship this year.
Great turnout. both the lifting events I have done only had 6 and 9 participants. We had 20 for the Grips.
In defense of my pussitude, I must begin by saying that I have the grip of a 12 year old girl with MS, not that of a 300lb male of the species. As you can see from the results below, I will be adding in some grip training.
hex bar deadlift, i pulled 410, best was 570
dynamometer, i squeezed 59 kilos, best was 97
rolling thunder, i pulled 135 best was 190
plier hold, 56# throwing weight, pick up and hold with pair of pliers, I held 39 seconds, best was 3 min 5 sec
pinch grip, i pulled 180, best was 210
80 lb dumbell snatch with fat grip max in 30 seconds, i got 2, best was 12.
As usual, Doc won most events. He has hands the size of dinner plates, and we decided it had nothing to do with his strength, but his genetic palmar gift, that won the day for him.
the deadlift and dumbell snatch were unexpected, and my hip is sore today because of it. I was happy to pull the 400 considering how sad my deadlift and squat have been.
Hanging around with your meathead friends playing feats of strength is a fine way to spend a saturday morning.
awesome stuff