[quote]KO421 wrote:
I’m the opposite if I break the floor its locked out. I think this is normal for a less experinced deadlifter though.
Phil, btw did you use tacky when you tore your bicep? [/quote]
May do some LOW deficit work, even zercher DLs crazy low there and transfer to the kegs stones etc
nope was tacky free, just had a death grip on it lol Why??
Phill
[quote]Phill wrote:
KO421 wrote:
I’m the opposite if I break the floor its locked out. I think this is normal for a less experinced deadlifter though.
Phil, btw did you use tacky when you tore your bicep?
May do some LOW deficit work, even zercher DLs crazy low there and transfer to the kegs stones etc
nope was tacky free, just had a death grip on it lol Why??
Phill
[/quote]
Thanks for the info, what do you mean by low deficit work? standing on a platform?
Just curious I heard some people say they always use tacky because there is more of a chance to get injuried without tacky?
[quote]KO421 wrote:
Phill wrote:
KO421 wrote:
I’m the opposite if I break the floor its locked out. I think this is normal for a less experinced deadlifter though.
Phil, btw did you use tacky when you tore your bicep?
May do some LOW deficit work, even zercher DLs crazy low there and transfer to the kegs stones etc
nope was tacky free, just had a death grip on it lol Why??
Phill
Thanks for the info, what do you mean by low deficit work? standing on a platform?
Just curious I heard some people say they always use tacky because there is more of a chance to get injuried without tacky? [/quote]
Yup Pull from a paltform 4 inches or so. when you go back to the floor after a few weeks it will feel like your cheating doing a rack pull
ah ive heard the opposite as far as training goes on stones get good tacky free and youll be friggin a monster when you use it . Go figure I was just trying the little ones for the first time LOL
Phill
3/23/07 ACC
Front Squat with Axle
125x5
170x5
190x5
190x5
190x5
MAD Bicep sets, lol
3 sets weighted crunches 12 reps 65lbs
Going to do some sprints in the morning, don’t worry I am going to eat RIBS afterwards lol.
-Farmer’s walk: worked up to 2 plates for 40 feet
-Log clean and press: worked to to 160 (with a good, easy push jerk), missed 170 again.
-800 lb tire flip (off a wedge with a spot): two flips (seperatley)…felt a lot easier this time around.
-one pass with a 300-ish lb sled…and one backward pass with same weight (jesus this was harder than it looks)
-Isometric holds and reverse hypers for w/u
-Chest supported rows: did a buch of weight for 4 reps for final set
-3 sets of different kinds of curls
-4 sets rear delt stuff
-4 sets core
Then I went home. That’s it.
Well it’s been a few months and I haven’t been on the thread I created. I hope everybody is getting something out of the thread and I have been catching up reading everyone’s posts. So it’s been a while so if you want to see my progress look at my first post and here are my current stats
195 Pounds (7.8 percent bodyfat)
Bench: 230 Max
Deadlift: 340 Max
Squat: 255 Max
Front Squat: 145 4 Reps
Hang Clean: 165 for 2 Reps
Wide Grip Pullups: 10 Reps
Neutral Grip/Underhand: 3 Reps Bodyweight plus 50 lbs
Still Learning Snatch :): The Bar
Push Press: 150 (Haven’t tried in a couple weeks)
Overhead Squat: 115 4 Reps
My New Diet:
4 Blueberry Waffles with Sugar Free Syrup
Bowl of Oatmeal
Metabolic Drive protein shake with Organic Skim Milk
4 Cups of Egg Beaterz
1 Pound of Ground Turkey
Whole Grain Bun
Slice of Swiss Cheese
Bowl of Grapes
3 Apples
Cup of Walnuts
Metabolic Protein Shake
1 Pound of Steak, Fish or Lamb
1 Slice of Swiss Cheese
2 Avocados
1 Apple
Metabolic Protein Shake
Peanut Butter or Cup of Almonds
4 Flameout Capsules
I’m going to eat lunch now…I’ll post a couple questions later, I’m pretty happy with my improvement but my numbers are still pathetic but hey I’m going to keep pushing and pulling because I can’t be satisfied…
-Hawk
Glad to see you’ve been keeping with it Hawk, you’ve made some good progress to, put some weight on.
I think your bench is about what mine is, keep up the hard work
sprint intervals didn’t go to well yesterday, I did about 6? intervals of sprinting the straights and walking the turns at the HS track, My shins hurt pretty bad today, I guess thats what happens when you havn’t ran in nearly a year and put on 40 lbs in that time.
I am going to make a sled and use that for extra cardio work from now on.
[quote]Hawksmoor wrote:
Well it’s been a few months and I haven’t been on the thread I created. I hope everybody is getting something out of the thread and I have been catching up reading everyone’s posts. So it’s been a while so if you want to see my progress look at my first post and here are my current stats
195 Pounds (7.8 percent bodyfat)
Bench: 230 Max
Deadlift: 340 Max
Squat: 255 Max
Front Squat: 145 4 Reps
Hang Clean: 165 for 2 Reps
Wide Grip Pullups: 10 Reps
Neutral Grip/Underhand: 3 Reps Bodyweight plus 50 lbs
Still Learning Snatch :): The Bar
Push Press: 150 (Haven’t tried in a couple weeks)
Overhead Squat: 115 4 Reps
My New Diet:
4 Blueberry Waffles with Sugar Free Syrup
Bowl of Oatmeal
Metabolic Drive protein shake with Organic Skim Milk
4 Cups of Egg Beaterz
1 Pound of Ground Turkey
Whole Grain Bun
Slice of Swiss Cheese
Bowl of Grapes
3 Apples
Cup of Walnuts
Metabolic Protein Shake
1 Pound of Steak, Fish or Lamb
1 Slice of Swiss Cheese
2 Avocados
1 Apple
Metabolic Protein Shake
Peanut Butter or Cup of Almonds
4 Flameout Capsules
I’m going to eat lunch now…I’ll post a couple questions later, I’m pretty happy with my improvement but my numbers are still pathetic but hey I’m going to keep pushing and pulling because I can’t be satisfied…
-Hawk[/quote]
Looking good bro but I Must ask?? the 7.8% is this something your aiming for low BF% and do you really feel its aiding your performance in strongman??
Keep it up bro
Phill
[quote]KO421 wrote:
sprint intervals didn’t go to well yesterday, I did about 6? intervals of sprinting the straights and walking the turns at the HS track, My shins hurt pretty bad today, I guess thats what happens when you havn’t ran in nearly a year and put on 40 lbs in that time.
I am going to make a sled and use that for extra cardio work from now on.[/quote]
also dont drop all the sprinting start slower bro shorter and build up
Phill
Oh no I don’t care about my bodyfat Phil and yeah I think a higher bodyfat will help my strength alot. The main problem is just increasing my appetite right now, I’m trying to eat more and drink more calories but it’s slow going.
Going to eat some ground sirloin right now…mmmmm…beef
-Hawk
[quote]Phill wrote:
KO421 wrote:
sprint intervals didn’t go to well yesterday, I did about 6? intervals of sprinting the straights and walking the turns at the HS track, My shins hurt pretty bad today, I guess thats what happens when you havn’t ran in nearly a year and put on 40 lbs in that time.
I am going to make a sled and use that for extra cardio work from now on.
also dont drop all the sprinting start slower bro shorter and build up
Phill
[/quote]
Your right Phill, its good to have some speed and explosivness
Just a little discourging as my little skinny brother was about twice as fast as I was but he is about 5’11 140lbs lol. Everytime he would give me shit I would tell him ok put 300lbs on your shoulders, lol.
My groin isn’t felling to great today either.
Next time I think I’ll go run some hillsprints in the dirt or at the beach. Always been alot easier on me.
[quote]KO421 wrote:
Phill wrote:
KO421 wrote:
sprint intervals didn’t go to well yesterday, I did about 6? intervals of sprinting the straights and walking the turns at the HS track, My shins hurt pretty bad today, I guess thats what happens when you havn’t ran in nearly a year and put on 40 lbs in that time.
I am going to make a sled and use that for extra cardio work from now on.
also dont drop all the sprinting start slower bro shorter and build up
Phill
Your right Phill, its good to have some speed and explosivness
Just a little discourging as my little skinny brother was about twice as fast as I was but he is about 5’11 140lbs lol. Everytime he would give me shit I would tell him ok put 300lbs on your shoulders, lol.
My groin isn’t felling to great today either.
Next time I think I’ll go run some hillsprints in the dirt or at the beach. Always been alot easier on me.
[/quote]
LOL exactly hook a truck up to each of you and see whos faster
Phill
This weekend was a mixed bag.
My bud found out that he cannot use the belt to clean the axel at his next show, so we went back to a normal clean on saturday. He was able to get 285 once using a mixed grip. I got 270 on my first try then failed at 285 twice and 280 twice.
After that we set up our farmers walk implements in the power rack. We set them up going sideways through the rack on the lowest setting off the pins. This put the handles right about at our knees. We were trying to simulate a side handle car deadlift. I worked up to 775 for a single without straps. Then we put straps on and I got 875 for 5. Beau then jumped on and pulled 6, and proceeded to start talking smack.
I let it get to me. We loaded it up to 525 per side, or 1050lbs! I was super pissed for the lift and got it. The downside is that I pretty sure I’ve torn something in my shoulder/trap/ribcage or sternum. I have been unable to take a deep breath since, and my right shoulder/trap/brestplate has been in constant pain. I’m going to see my ART guy first today, as I actually trust his opinion. After that, we’ll see what happens. The good news is that I got the lift!
Monopoly
As long as you got that lift, man. I had the same thing happen when I was deadlifting 365 (yeah, a lot less impressive). I felt something seize up in my back 3/4 of the way up but I was like ‘Screw it, I am finishing this.’ And I did, no hitching. After, I staggered for a second into the power rack and I was like ‘Well, I pulled something’ because I felt a little disoriented for a minute.
Good to see you back, Hawks.
Just to update you:
160 log, 200 farmers for 40 feet, 190 2" axle clean and press, 365 deadlift, 195 front squats, 265 back squat (haven’t tested in months), 275 zercher squats, 225 good am’s for 3x3. Bring it on.
[quote]Monopoly19 wrote:
This weekend was a mixed bag.
My bud found out that he cannot use the belt to clean the axel at his next show, so we went back to a normal clean on saturday. He was able to get 285 once using a mixed grip. I got 270 on my first try then failed at 285 twice and 280 twice.
After that we set up our farmers walk implements in the power rack. We set them up going sideways through the rack on the lowest setting off the pins. This put the handles right about at our knees. We were trying to simulate a side handle car deadlift. I worked up to 775 for a single without straps. Then we put straps on and I got 875 for 5. Beau then jumped on and pulled 6, and proceeded to start talking smack.
I let it get to me. We loaded it up to 525 per side, or 1050lbs! I was super pissed for the lift and got it. The downside is that I pretty sure I’ve torn something in my shoulder/trap/ribcage or sternum. I have been unable to take a deep breath since, and my right shoulder/trap/brestplate has been in constant pain. I’m going to see my ART guy first today, as I actually trust his opinion. After that, we’ll see what happens. The good news is that I got the lift!
Monopoly[/quote]
Hope everything is all right, must be a nice feeling to pick 1000+ lbs up!
In my ongoing attempt to help improve my fellow man. I would like each of you to please ask our brother Phil plenty of training questions.
I really think he needs the practice typing.
Thanks in advance 
I was able to get in and see my ART guy yesterday. He thinks I have a slight tear or good strain on my one of my serratus/scapula muscles. He worked on my shoulder, back, serratus, neck and trap.
Several of the spots he hit were very painfull, and I’m almost positive that is where I am injured. He did not think it was that severe. I am going to see him again on Wend and take it from there. Looks like I may be able to start lifing again on sat or next monday, so that is positive.
On a side note, I just saw they were holding the NAS national champs in vegas this year, so now I have to find a way to qualify for that.
Monopoly