Hey KO,
We have been using the axel for squats and deads as well! That axel is one of the coolest things every. Try to snatch with it, it’s a bitch! Also good for cheat curls, extensions, etc. Log looks good bro
Monopoly
[quote]Monopoly19 wrote:
Hey KO,
We have been using the axel for squats and deads as well! That axel is one of the coolest things every. Try to snatch with it, it’s a bitch! Also good for cheat curls, extensions, etc. Log looks good bro
Monopoly[/quote]
I built my axle out of 2" round tubing and some bolt on collars, no knurling! DLing it would suck. Right now I think I need to focus on increasing the load on my DL as it is very weak
[quote]KO421 wrote:
Monopoly19 wrote:
Hey KO,
We have been using the axel for squats and deads as well! That axel is one of the coolest things every. Try to snatch with it, it’s a bitch! Also good for cheat curls, extensions, etc. Log looks good bro
Monopoly
I built my axle out of 2" round tubing and some bolt on collars, no knurling! DLing it would suck. Right now I think I need to focus on increasing the load on my DL as it is very weak
[/quote]
Our axel is a 2.5" true axel out of a ford pickup. It is totally smooth. DLing does suck, but it will help your grip! Just my .02
Monopoly
[quote]Monopoly19 wrote:
KO421 wrote:
Monopoly19 wrote:
Hey KO,
We have been using the axel for squats and deads as well! That axel is one of the coolest things every. Try to snatch with it, it’s a bitch! Also good for cheat curls, extensions, etc. Log looks good bro
Monopoly
I built my axle out of 2" round tubing and some bolt on collars, no knurling! DLing it would suck. Right now I think I need to focus on increasing the load on my DL as it is very weak
Our axel is a 2.5" true axel out of a ford pickup. It is totally smooth. DLing does suck, but it will help your grip! Just my .02
Monopoly[/quote]
Mine 2.5 as well pipe over an old oly bar sucker are hell to grip but helping great for zercher DL/Squat and carries as well
Phill
2/23/07
ACC work
front squat
185 5x5
DB calf raise
75x12
85x12
85x12
axle curls
60lbs 3x8 (never had much bicep strength
3x10 weighted crunches 55lbs
some quick notes I forgot to add to my log
1/22/07 I ended the workout with 1 set of 20 pushups I will do 2 or 3 sets next week
1/23/07
I did 1 set of 20 with 60lbs Axle Military press to finish off the workout
Nice work on the DB Snatch!!
New split time, folks:
Saturday: either events including log or axle for OH…or heavy OH gym day (on friday)
sunday: accessory stuff…back, arms etc
mon-off
tuesday-ME lower and DE oly work, grip
wed- off
thurs- plyos…abs…w/e else
friday- off or heavy OH in gym
Notes: I find DE lower doesn’t help me as much as plyos do. Also, I do heavy cleans during event training when cleaning a log or axle anyway.
[quote]worker wrote:
Nice work on the DB Snatch!![/quote]
Agreed nice damn work bro
Phill
[quote]t3h_Squirr3l wrote:
New split time, folks:
Saturday: either events including log or axle for OH…or heavy OH gym day (on friday)
sunday: accessory stuff…back, arms etc
mon-off
tuesday-ME lower and DE oly work, grip
wed- off
thurs- plyos…abs…w/e else
friday- off or heavy OH in gym
Notes: I find DE lower doesn’t help me as much as plyos do. Also, I do heavy cleans during event training when cleaning a log or axle anyway. [/quote]
Looks good see how it works
Phill
Events Feb 24/07
-Worked up to 365x1 deadlift
-Worked up to 150 for a couple sets w/log and then got 11 or 12 reps with 120.
Feb 25/07 Accessory
-4 sets Reverse Honkeyextensions (Reverse hypers on rollers of incline situp board) 1x12xBW and 3x12 w/ 20lb DB between feet
-3 sets of Lat Pulldowns
-3 sets of J.M Presses
-3 sets various curls for my guns
-4 sets Face Pulls
-3 sets Pulley crunches + 1 set of leg raises
After pulling back back yesterday yet again, I was like ‘screw it, I am doing Reverse Hypers somehow’. The Westside crew swears by them and a lot of people do them so I figure out how. Today was light day. ME lower will be heavy day as I am skipping heavy pulls or squats.
2/26/07 Event Training
Axle Clean and Press
For some reason I did these again, not sure why
125x8 or so
150x5
170x3
190x0 again! but close, by far the easisest the clean has ever felt with 190. I think my clean with the axle is improving.
Stones
first time ever doing these
160x6
220x0 I couldnt budge it off the ground tried many times not sure what was wrong.
So I ended up doing endless amounts of reps and sets with the 160, felt like I was going to puke at one point.
did 3 sets of about 8-12 reps of
45 degree back extensions with a band and some band ab pulldowns
Saturday went good for us. After we put on tacky, I loaded the 300lb stone for an easy 6 reps, had much more left. I just did some sets of doubles after that to work on form. I was really nervous about this event, but now am feeling pretty good.
After that we played with the deadlift suit. Warmed up with 225 and it felt heavy as hell. Put the suit on and tried 315, didn’t really notice anything. Put 405 on and belt, it FLEW up. 495 was the same, it felt weightless. Then 585. We were both pretty fried from stones, and I was honestly not amped up for this lift. To my surprise, it came up very easy. I will wear the suit for the contest, hopefully it squeezes me out one more rep. Here is the video. Beau can’t take one for shit yet. He also hit 585 with ease.
Monopoly
ME lower Feb 27/07
-Reverse honkeys: worked up to a 40 lb DB for three sets of as many reps as I could then dropped it to a 25 lber and knocked out 15
-3 sets of Leg Press: worked up to 4 plates a side for 15
-6x2 sets of Snatches w/ empty bar
-5x3 trips DB farmers w/ 75lbers
[quote]t3h_Squirr3l wrote:
ME lower Feb 27/07
-Reverse honkeys: worked up to a 40 lb DB for three sets of as many reps as I could then dropped it to a 25 lber and knocked out 15
-3 sets of Leg Press: worked up to 4 plates a side for 15
-6x2 sets of Snatches w/ empty bar
-5x3 trips DB farmers w/ 75lbers[/quote]
What’s a reverse honkey? Sounds cool.
Monopoly
I’m not exactly sure what that is either…most intriguing.
A honkeyextension is a reverse hyper done with a dumbell between the feet on the rollers of an incline situp board.
Deeadlift/back
Deadlift
325x2
Speed Deads
265 8x3
Pull ups
x4
x2
x0
blah had nothing for these
Straight Leg Deadlift
195 3x8
Bent over row
145 3x8
Good morning
145 2x8
Couldnt get myself to do the thirst straight
Notes
The speed pulls felt real good this week I think I am finnaly getting my deadlift back.
90 seconds rest between all sets
Lety me suggest you try something. Do the speed DL’s frist and if they go ral well that a=day they are flying THEN do the heavier pull for a double or sinlge etc. The speed pulls will have the CNS firing and you all ready to pull massive #'s if you havent gone to heavy on them
good work keep it up
Phill
[quote]KO421 wrote:
Deeadlift/back
Deadlift
325x2
Speed Deads
265 8x3
Pull ups
x4
x2
x0
blah had nothing for these
Straight Leg Deadlift
195 3x8
Bent over row
145 3x8
Good morning
145 2x8
Couldnt get myself to do the thirst straight
Notes
The speed pulls felt real good this week I think I am finnaly getting my deadlift back.
90 seconds rest between all sets[/quote]