[quote]Phill wrote:
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
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]
Yeah I kind of have been thinking the same thing.
I was just trying to follow the Ed Coan Deadlifting program
But I have been thinking of Swaping the order.
-To be honest, Thibs’ work seems geared towards the bodybuilder, especially lately. Cable preacher curls don’t really help a strongman. I know he’s writting some stuff on weightlifting, of which snatches and cleans are very useful.
-worked up to 185 clean (but couldnt press)
-a couple shitty sets of 135 push press
-3 higher rep sets of Good AMs to assault the lower back
-3 sets of crappy incline BB bench
-2 sets of cable rows
-2 sets straight-bar pushdowns
-2 sets of rear delt stuff
-4 sets of abs
I felt no pop in my cleans today. I felt pretty crappy in everything actually. The dude who I train events on Saturdays with is out of town this week so no events tommorow. Anyway, I dunno what it was, I slept good and had my usual shake and lots of water before and during training.
Oh, and as for the new article by Thib, I’d say med vol/med intensity works best for me. I basically train like a bastardized powerlifter anyway.
I felt no pop in my cleans today. I felt pretty crappy in everything actually. The dude who I train events on Saturdays with is out of town this week so no events tommorow. Anyway, I dunno what it was, I slept good and had my usual shake and lots of water before and during training.
[/quote]
Your not the only one that had a bad day of training!
I tried to start off with some front squats but it just felt wrong, I even tried dropping the weight and it still felt horrible after unracking so I finnaly bailed on these.
[quote]Phill wrote:
KO421 wrote:
was wondering how many total calories I’ve been taking in (my diet is the same almost every day) so I added it all up on fitday
dosn’t copy and paste right but…
first # is calories 2nd is fat 3rd carbs 4th protien
[quote]KO421 wrote:
I’ve found that out for sure, I am always hungry the day after a good ME day! No matter how much I eat.
Also what is up with being hungrier the more you eat (After you get used to it)
I swear I am hungrier now than when I am dieting.[/quote]
Ha yes for sure its that metabolism in full friggin swing not suppressed crazy though huh plus just mind set your not in diet mode your in eat to grow mode LOL
This is for anybody who has crazy ideas for getting strong. I need me some assistence movements that’re off-the-wall but can be done with basically plates, bars, dumbells and w/e else the usually sucktacular fitness centre would have. Lower assistence work would be cool, but upper assistence is great too.
-Good Mornings: worked up to 3x3x225lbs
-Olympic Squats: 1x12x135lbs, 1x10x155, 1x4x185
-DB Farmer’s: 80lbs per hand for 2 sets of 4 trips +1 set plate-pinching
Those first two sets of Oly squats were not too hard which is good because a few weeks ago, the first set of 12 just about killed me. My work capacity and endurence is going up. Last time I did Oly squats, I was able to grind out 8 hard-earned reps with 155. I think I was doing far too much 1RM stuff which is also why I think I was getting a lot of pulls in my lower back and glutes. For the time-being, I don’t think I will be going for more than a 3rm or a 5rm except for perhaps event day. Speaking of 3rm, those Good mornings felt easy enough. I think I might’ve been able to get 20 more lbs. But I chose not to, seeing as how when I did that sort of thing before, I got hurt.
Used a olympic bar for my push press today becuase it was well, set up already.
Push Press
135x5
155x3
175x3* PR I guess
175x1
155x3
Wanted to work up to a triple this time, my leg drive is good I need alot more strength in my triceps and shoulders so I did…
OHP seated pin lockouts from RIGHT above my head
135x3
135x3
135x3
135x3
135x3
145x1
these felt good hit the tri’s nice and hard
I had trouble locking it out on the 3rd rep on the first couple sets, one of my problems is I dont put my head under the bar, once I started doing this on each rep they went alot easier.
dips
BWx8 BWx5 BWx2
Real happy on the 8 rep dip Havn’t done that many in awhile I did start taking Beta-7 again because I had a bottle laying around so that might have helped.
[quote]t3h_Squirr3l wrote:
This is for anybody who has crazy ideas for getting strong. I need me some assistence movements that’re off-the-wall but can be done with basically plates, bars, dumbells and w/e else the usually sucktacular fitness centre would have. Lower assistence work would be cool, but upper assistence is great too.
Thanks. [/quote]
Heck rally what cant you do thats about all I use. Unilateral work is always great for assistance work. Oly lifts, plyos just the UP of the jump to save the knees. try and get good at your push pressing jerks etc. nail the tris, bis, upp back low back. I wouldnt get to complicate still the basics
-Trap bar deadlift holds: worked up to 315 for a couple holds
-couple sets of wrist roller stuff
-stones: small stone…bunch of sets of lap and extensions
-Log clean and press: worked to to 160x1(PR) and then hit 130x9
More toys got my tires one 400 or so the other a BEAST over 700 more like 750 or so and WIDE
used the small one yesterday did HIIT type work 8 sets of 5 Nice bit rough as i was wet and cold but solid nice getting back to flipping and only tried the BEAST for one flip LOL got it.
also got my mold for stones made out of fiber glass so will start making them soon. Only three weeks to my comp two weeks hard training and a week off. cant wait.
Headed to Kansas City tomorrow train all the events in the meet should give an idea the log is going to kill me this year but hey ill do my best get this shoulder back and hope the low back carries me to some OK scores and have fun and learn
got my tires one 400 or so the other a BEAST over 700 more like 750 or so and WIDE