[quote]jjackkrash wrote:
I heart wieghtroom McGyvers. Nice work, SD. [/quote]
re: Making db’s heavier.
I took pics this week 
There posted here: Forums - T Nation - The World's Trusted Community for Elite Fitness
Very inventive. Course, most people haven’t gotten to the end of the dumbbell line, yet.
[quote]SteelyD wrote:
[quote]jjackkrash wrote:
I heart wieghtroom McGyvers. Nice work, SD. [/quote]
re: Making db’s heavier.
I took pics this week
There posted here: Forums - T Nation - The World's Trusted Community for Elite Fitness
[/quote]
Shit, that is sweet. I need to get a little stronger and rig one of those up.
OK, got some catching up to do! Was on the road for biz last week, so food intake sucked, workouts were early morning and unfueled.
Sat 1/16 - Upper Hodgepodge (2nd w/o for both, so higher reps, lighter weight)
Inc. Bench: 135x20, 185x15, 225x9, x7, 185x11
DB Sh. Press (hi-back): 65x10, 50x12, 55x10, 60x10, 70x13
Hammer Curl (seated): 25x20, 35x15, 45x10, 50x2 (lol), 55x12 (I forget why that’s “2”)
DB Lat Raise: 25x20, 35x20, 45x15, 50x7
Sun 1/17
Backside
Rack Pulls: Mid-shin, 531 C1 W2 (threezies)
Goal: 325x3, 370x3, 405x3
Actual: w/u, 326x3, 375x3, 403x7 (148kg, 170kg, 182.5kg)
Pullups: BW(@250) x 2.5, 1, 1.5 + 4 partials
EZ P.Curl: 20kg x 20, 35kg x 10, x12, 37.5kg x 10 (top = ~82 lbs) * I fekkin’ hate METRIC conversion in my head!
DB ROWs: 100x10, 120x10, 140x10, 172x15* PR, 150x10* (strap) – see McGyver rig above…
Universal Mach for Traps: 2pps x 25, 3pps x 15, x 12
Seated Calves:
1p + 10kg x 13 + 10
2p + 10kg x 10 + 7
2p + 20kg x 10 + 5 (ouchie)
The seated calf weights look goofy on paper, but I lay 1 plate down, then a 10kg(22#) plate on top, then another plate. Much easier to pick up the plates after because there’s a space in between them.
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1/18
Bench-Chest, 531, C1 W3
w/u, 225x5, 255x5, 285x5(+1 spotted) * 2nd work set should have been 3, duh.
Half-foam CGBP (hands just inside shoulder width): 225x10, x10, 250x10, 260x10, 275x10
Inc DB Press: 80x12, 100x9, 120 x 1.5 (+2 forced reps), 100x10
Sk. Crushers w/Triceps bar: something x 12, x11, x9
Cable pushdowns: 2 sets something to fail (25+ reps)
I totally misjudged the 120# dbs. I’ve pressed those for reps before and think I was just too fatigued after a relative max. Will drop to 110#'s until I get 8 or so with those. I may order some plate mates to create a 105# db as well.
Tues: OFF
Wed: Squats (531 C1 W2)
Goal: 290x3, 330x3, 370x3
Actual: w/u, 295x3, 335x3, 370x6
LP: 5pps x 20, 6pps x 15, x15
Leg. Ext: w/u, something x 15, x13
I wasn’t into it this night. Did my minimum squats and pushed a bit on the leg presses then hit a wall. I think the previous week caught up to me on Wed. Slept like a log all night.
Thurs 1/21
Shoulders @ “Y”
Mil Press (standing): Bar x 10, 105x10, 135x8, 145x6 – I don’t normally do these but the place was packed
DB Lat Raise:
25x15
50x12
65x5 + 25x15 (PR)
55x12 + 35x10 + 5 (rep PR)
3 BW Pullups (@250)
Inc BB Press:
135x20
185x15
225x10
225 x 10 + 2 + 1(spotted) (done RP style)
Sh. Press Machine: 150x12, 180x11, 200x14 (max wt), 230x5* (McGyver’d a 30# db on the stack, but it got stuck at 5… lol)
Fri 1/22:
Arms
Cable P/D (upside down “V” attachment): 100x25, 130x20, 150x20, 190x15
A1: Sm.Machine CG Press (deadstops @ 4" off chest): 1pps x 10, 2pps x 7, 2pps+20 x 8
A2: BB Curl (in Squat rack biotches!): bar x 20, 65x12, 95x10, 135x5 + 5 drag curls – PR!!
B1: Dips: BW(@250ish) x 10, x10, x10, x10, x8
B2: Stand. Alt. DB Curl: 45x10, 55x5, 65x3 (PR), 55x10, x8
C1: EZ Sk.Crusher: 50x12, 70x12, 100x5, X, X (triceps fried) X = no set
C2: P/W Curl: 80x10, 85x9, 95x5, 100x3 + 80x3, 80x10 (grinder)
5 minute break
DB OH extension: 70x12, 80x10, 90x10
Wow. Typing in this past week all at once, I realized I was a super-volume whore… Must have been compensating for last weeks road trip of sub-par workouts and (relative) minimal food intake.
Taking today (Sat) off, but I feel pretty good. Just ate 8 eggs w/feta and I’m already hungry again— a good sign.
thats some impressive lifting and good volume. Thumbs up on the 8 eggs as well.
Volume builds work capacity, which is underrated, in my opinion. Great work, SD.
Sun 1/24
Backside
A: Rack Pull (mid-shin) - 531 C1W3 Rel. max
Goal: 345x5, 395x3, 440x1
Actual: 342x5, 386.7, 441x5 Rep PR – Video to follow.
B: DB Rows: 100x10, 125x10, 150x10*, 194x12* (6+3+3 Leftside) *strap – Vid to follow.
C1: CG Cable Lat P/D: 120x19, 160x12, 200x15, 230 x 10+3
C2: Seated Calf Raise:
1p+22# x 15 + 10 (R.P. style)
2p+22# x 10 + 10,
2p+44# x 10 + 8 + 3
" " x 10 + 5
Univ. Shrugs: 2pps x 25, 3pps x 20, 3pps+44 x 10
I’ve felt like I’m going to puke since the db rows. It’s about 1.5 hrs later. I had an MP3 player today, so had some bitchin’ tunes to psyche up with, plus an extra HOT-ROX before w/o.
Blecchh!
I feel like puking just from reading your workout! Nice work on the pulls.
Really great training. Are you weighing 250 these days?? If so welcome to the 250+ club. Now just grow a beard and we’ll be bros.
Nice week of work…Big man.
lots of volume lots of big weight… good job.
I think steely D has a soul patch- does that count for powerliftur uglee?
Vids as promised!
DB “Kroc” Rows:
Rack-Pulls
Thats some bad assed Kroc rows.
Holy shit.
great kroc rows.
rack pulls… you are picking the weight up and then leaning back with it. from that starting point you should be able to just sit back as you start the pull and then force the hips forward. you can see as you start picking up the weight, your lower back rounds. this is a tell tale sign that you are initiating the lift with your lower back.
start the lift by sitting back and feel your hams and glutes tighten up. as you pull the weight back into you, force the hips forward… it’s back and then forward. plus, because of you initiating the lift with the lower back it becomes a very distinct two part lift. you start by picking it up and then as it crosses the knees you lean back.