[quote]Kansky wrote:
for about the past week I have been able to do next to nothing, just totally drained, decided to make this a deload week(my 1st ever), anybody else ever have something like this, when I was training for PLing this never happened. Thanks guys this thread is awesome!!![/quote]
I agree 100% bro takes some time to get used to this and find the groove coming from PL training. Just hittng way different muscle qualities etc. Im walking a fine line trying to nail this as well.
[quote]Phill wrote:
Kansky wrote:
for about the past week I have been able to do next to nothing, just totally drained, decided to make this a deload week(my 1st ever), anybody else ever have something like this, when I was training for PLing this never happened. Thanks guys this thread is awesome!!!
I agree 100% bro takes some time to get used to this and find the groove coming from PL training. Just hittng way different muscle qualities etc. Im walking a fine line trying to nail this as well.
Phill
[/quote]
It’s pretty easy to get run down. I just switched to a westside style to try and switch things up, as I was starting to feel shitty. However, we were going to 1 or 3rm on every exercise of every workout for about 8 weeks! CNS overload!
Got my order this morning from Jackals gym so I was pumped, of course I am an idiot and didn’t realize the knee and elbow supports where EACH so I only got one of each… but my rehband warm pants are awesome, but once again being short makes fit a little off. They are real snug around my hips and upper thighs but to long for my body and look a little silly flaring out around the knees.
Oh yea Svend Karlsen Viking power is an awesome dvd and seriouly got me motivated for training today the Viking’s intensity is insane.
Well back to training…
Deadlift
Wow it has been way to long sense I lifted from the floor and this is a mistake I will never make again.
145x10
225x5
315x2 at this point I was seriously pissed it seemed as if my buddy and mind forgot how to lift from the floor my form was crap I pretty much willed those two reps. I was expecting an easy 3 reps as part of my warm up.
I thank took a break sat down and decided to get my form back and work on driving through with my legs
275x2 still to hard
275x8
Finnaly got my leg drive back and got my head on straight the reps where easy.
One arm bent over DB rows
75x5
75x5
85x5
85x5
100x3
DB Hammer Curls
40lb 3x10 my bicep strength is crap
DB shrugs 85lbs 2x15
to long a break from deadlifts to many rack pulls, never going to do that again I HATE regressing
to long a break from deadlifts to many rack pulls, never going to do that again I HATE regressing
[/quote]
Hell yes I find when doing a lot of rack puulls smart to also do deficite work or Zercher DL’s even if its lighter rep work good to bring the bottome end up but get that low end in as well.
also things like keg loading stone, gm’s since im doing more event training seem to translate well also. Dling and strongman sure go hand in hand though. Remeber though many of the DL type pulls you dfo will be from a higher pull in strongm,an so your rack work will translate.
-Warmed up with 2x6 thru bear complex
-Cleaned 70lb backpack and pressed for reps: 10, 10, 6, 5…then cleaned 85lbs but missed the press…tried again and hit the press twice.
-Duck walk with 85lbs: 1tripx44feet, 3x22feet
I got called into work today for 12pm (it’s 11:25pm now…gtg soon). So I was forced to get my ass in gear and train fast. Thank God for MRPs. Got me some Myoplex for cheaper than normal (48 instead of like 55).
Yeah, I know, expensive but I’d rather invest in that than crack :); I’d like to buy Grow! but with shipping costs and having to wait for it, it balances out. Anyway, the workout was pretty fun and took maybe 20 minutes. I used my good ol’ backpack and weights around the haus. Gotta improvise !
[quote]Phill wrote:
KO421 wrote:
Friday 1/12/07 Back day
to long a break from deadlifts to many rack pulls, never going to do that again I HATE regressing
Hell yes I find when doing a lot of rack puulls smart to also do deficite work or Zercher DL’s even if its lighter rep work good to bring the bottome end up but get that low end in as well.
also things like keg loading stone, gm’s since im doing more event training seem to translate well also. Dling and strongman sure go hand in hand though. Remeber though many of the DL type pulls you dfo will be from a higher pull in strongm,an so your rack work will translate.
Keep up the good work
Phill
[/quote]
Yeah I was really focused on imrpoving my squat so I was mainly doing GM’s and rack pulls.
I think it will just take a workout or two to get the movement down right again than the weight will start climbing up.
Yeah I was really focused on imrpoving my squat so I was mainly doing GM’s and rack pulls.
I think it will just take a workout or two to get the movement down right again than the weight will start climbing up.
[/quote]
I hear ya bro have the opposite prob with my squat right now. Now needing to focus on it a bit more so doing 2/1 squat or there abouts for ME work.
If you dont do the move IMO you lose a bit. Hard to fit it all in, LOL fine line.
Finished my Log last night that puppy will be ready to roll for next week. Shes a beast need to weight it but its around 110lbs then can add plates.
I think I may have over built it but it should hold up. Its a telephone poll then I reinforced it with 2x3/8 inche steel bar stock, then steel poles for the plates etc. it an 8" log but I have a plan to make adapters so I can make it 10 and 12 inch as well.
Ill throw some pics up once I get them she aint perty but shes MEAN LOL.
Oh and total cost aboout $50 and a lot of elbow grease.
[quote]Phill wrote:
Finished my Log last night that puppy will be ready to roll for next week. Shes a beast need to weight it but its around 110lbs then can add plates.
I think I may have over built it but it should hold up. Its a telephone poll then I reinforced it with 2x3/8 inche steel bar stock, then steel poles for the plates etc. it an 8" log but I have a plan to make adapters so I can make it 10 and 12 inch as well.
Ill throw some pics up once I get them she aint perty but shes MEAN LOL.
Oh and total cost aboout $50 and a lot of elbow grease.
Phill
[/quote]
Hell yeah! I think that might be the best thing about strongman, making/finding crude odd objects to lift.
-2x12x50lb pulley crunches and bear complex to warm up
-Low-bar back squats: 115x3, 135x3, 155x3, 185x3, 205x3, 225x2, 235x1, 245x1, 255x1, 265x1(pr), 4x1x225
-Push Press w/ fat bar: barx3, 2x10lb plates per sidex3, 25lbs(per side)x3, 35lbs(ps)x3, 45(ps)x2, 50(ps)x1, 55(ps)x1, 60(ps)x1+two failed attempts at 65ps, 4 singles with 45lbs per side
-2sets of windmills for rotator cuff pre-hab
So I squatted 265 and it felt not near as heavy as I assumed it would. As I warmed up around the 205 to 225 mark, the bar felt heavy. However 235-265 felt like cake. I walked out 275 but decided against attempting it because it didn’t feel right today. I decided to do low-bar squats today and it felt much, much better on my low back than high-bar squats. I think I will use this bar-height from now on.
The gym I am at has this bar that feels thicker than a standard oly bar. I am not sure how much it weighs. I decided to use it to do some push presses. 155 (if you wanna call it that…basically a 45 and a 10 per side+the bar), I almost got on the second attempt. I really dipped under it for more leg drive but couldn’t lock it out. I held the 135(?) for about 2-3 seconds overhead when doing the singles.
-2x12x50lb pulley crunches and bear complex to warm up
-Low-bar back squats: 115x3, 135x3, 155x3, 185x3, 205x3, 225x2, 235x1, 245x1, 255x1, 265x1(pr), 4x1x225
-Push Press w/ fat bar: barx3, 2x10lb plates per sidex3, 25lbs(per side)x3, 35lbs(ps)x3, 45(ps)x2, 50(ps)x1, 55(ps)x1, 60(ps)x1+two failed attempts at 65ps, 4 singles with 45lbs per side
-2sets of windmills for rotator cuff pre-hab
So I squatted 265 and it felt not near as heavy as I assumed it would. As I warmed up around the 205 to 225 mark, the bar felt heavy. However 235-265 felt like cake. I walked out 275 but decided against attempting it because it didn’t feel right today. I decided to do low-bar squats today and it felt much, much better on my low back than high-bar squats. I think I will use this bar-height from now on.
The gym I am at has this bar that feels thicker than a standard oly bar. I am not sure how much it weighs. I decided to use it to do some push presses. 155 (if you wanna call it that…basically a 45 and a 10 per side+the bar), I almost got on the second attempt. I really dipped under it for more leg drive but couldn’t lock it out. I held the 135(?) for about 2-3 seconds overhead when doing the singles. [/quote]
What is your push press pr?
good work
the axle I used I was told weighed 35lbs probaly less because it is solid and dosnt have bearings like a olympic bar.
210ish for 15-20 stairs not sure exactly how many
210ish for 10 stairs
then I did I think it was 320ish for 1 stair.
The stairs where standard normal depth metal stairs with a lip on them that really sucked.
I could get the 320 up onto the 1st stair fine because I started on a flat landing that I could get my whole foot on.
Once I was on the stairs I couldnt get my heel onto the stair just the front of my foot so I couldnt lift it right and I would lose my balance.
-2x12x50lb pulley crunches and bear complex to warm up
-Low-bar back squats: 115x3, 135x3, 155x3, 185x3, 205x3, 225x2, 235x1, 245x1, 255x1, 265x1(pr), 4x1x225
-Push Press w/ fat bar: barx3, 2x10lb plates per sidex3, 25lbs(per side)x3, 35lbs(ps)x3, 45(ps)x2, 50(ps)x1, 55(ps)x1, 60(ps)x1+two failed attempts at 65ps, 4 singles with 45lbs per side
-2sets of windmills for rotator cuff pre-hab
So I squatted 265 and it felt not near as heavy as I assumed it would. As I warmed up around the 205 to 225 mark, the bar felt heavy. However 235-265 felt like cake. I walked out 275 but decided against attempting it because it didn’t feel right today. I decided to do low-bar squats today and it felt much, much better on my low back than high-bar squats. I think I will use this bar-height from now on.
The gym I am at has this bar that feels thicker than a standard oly bar. I am not sure how much it weighs. I decided to use it to do some push presses. 155 (if you wanna call it that…basically a 45 and a 10 per side+the bar), I almost got on the second attempt. I really dipped under it for more leg drive but couldn’t lock it out. I held the 135(?) for about 2-3 seconds overhead when doing the singles. [/quote]
Grea work bro and nice choice to walk away with that PR build confidence I need tio more often. You can nail that 275 next time
Id use both low and high bar you need to work that low back for strongman as well and many things like the yoke etc will be high on your back if you have a safety squat brar cycle it in’
-2x12x50lb pulley crunches and bear complex to warm up
-Low-bar back squats: 115x3, 135x3, 155x3, 185x3, 205x3, 225x2, 235x1, 245x1, 255x1, 265x1(pr), 4x1x225
-Push Press w/ fat bar: barx3, 2x10lb plates per sidex3, 25lbs(per side)x3, 35lbs(ps)x3, 45(ps)x2, 50(ps)x1, 55(ps)x1, 60(ps)x1+two failed attempts at 65ps, 4 singles with 45lbs per side
-2sets of windmills for rotator cuff pre-hab
So I squatted 265 and it felt not near as heavy as I assumed it would. As I warmed up around the 205 to 225 mark, the bar felt heavy. However 235-265 felt like cake. I walked out 275 but decided against attempting it because it didn’t feel right today. I decided to do low-bar squats today and it felt much, much better on my low back than high-bar squats. I think I will use this bar-height from now on.
The gym I am at has this bar that feels thicker than a standard oly bar. I am not sure how much it weighs. I decided to use it to do some push presses. 155 (if you wanna call it that…basically a 45 and a 10 per side+the bar), I almost got on the second attempt. I really dipped under it for more leg drive but couldn’t lock it out. I held the 135(?) for about 2-3 seconds overhead when doing the singles. [/quote]
Grea work bro and nice choice to walk away with that PR build confidence I need tio more often. You can nail that 275 next time
Id use both low and high bar you need to work that low back for strongman as well and many things like the yoke etc will be high on your back if you have a safety squat brar cycle it in’
Your workout doesn’t matter. It’s your diet that is holding you back.
This is bullshit.
Quit giving advice on things that you know jack shit about.
Training matters.[/quote]
I totally agree that trainning matters. It takes hard workouts to stimulate your muscles, and it takes a good clean diet to feed your stimulated muscles.
I will pretend what Brett Tucek really meant was “Diet and Nutrition is 90% of the battle” and not “Workouts dont matter”
I did alot of stuff today including cleans from the floor for the first time. I did like 8 or 9 sets of 3 with 135 and it was really fun. My upper back feels like two band aids were ripped off my traps.
Did some deadlifts.
Hit 205 on Decline. It felt good.
Then I ate alot.
I love being in the gym on my days off. I’m not rushed and I love walking out feeling exhausted.
I pulled 325 on deadlifts. Lower back and erectors did alot of the work but I got it up.