I’m a strap guy myself. I use them for heavy rack pulls, pull ups, and shrugs. I don’t use them for Dead’s. I would say use them in things where your grip fails before the muscle being worked does. For instance I can shrug a ass ton of weight but my grip gives out before my traps.
Thursday morning bastardly workout
Front squat: 115x20, 2x135x5, 2x55x5, 2x175x5, 195x4
Clean pulls: 135x10, 4x185x5
Snatch pulls: 135x5
I didn’t train yesterday. I had a peer group meeting in the state capital. SSSOO that threw off the bastardly workout. I felt better about the front squats today. They are still some puny numbers. I was excited to get to 190 for a few reps. While I got 2 sets at each weight, I did them in a pyramid. I didn’t want to hack squat, so today I added some pulls in the mix. Next week I think I will front squat, do a set of zerchers and the pulls.
Its a day not fit for man, ducks, geese nor seagull in eastern NC. We are having a nice 3 day northeaster. Its blowing a gale and raining a flood. The swamps are full of water and the fields are covered to the tops of the rows. There is a sad lot of soybeans, peanuts, and cotton left to harvest. This is not a friendly day to farmer, logger, nor power company line
JW’s morning ponder: why isn’t there mouse-flavored cat food?
Nice front squats j-willy. I am still trying to figure out how to throw them into my routine. How different do they feel from back squats? Besides the obvious difference of having the weight up front.
What is a clean pull?
[quote]LittleStrick wrote:
Nice front squats j-willy. I am still trying to figure out how to throw them into my routine. How different do they feel from back squats? Besides the obvious difference of having the weight up front.
What is a clean pull?[/quote]
Clean pull is a high pull using the same grip I use for a power clean. Front squats are just harder for me. I cant say for the real difference. Its just damn harder!
A 190 front squat is Everest to me and I am on the salt flats…Nice job JWilly!!
Saturday morning bastardly chest day: 3:55 am
Rubber band dislocates: 20
YTWL: 10 lbs
Bench: barx20, 135x10, 185x10, 225x8, 250x4, 190x6
Incline DB press: 70x10, 70x8, 70x5 WOO HOO PR
Incline Fly: 2x35x15
Tate’s: 3x35x10
Rev grip inclined CGP in the Smith: 4x185x6
OH triceps ext with rope, super sets with straight bar push down
110x15, 110x10, 110x8
Treadmill walk: 15 minutes
Arrived at the gym, O-dark30, left at dark30, really jacked about today’s training. All the bench presses went up easy. I have finally found my grove on these benches at the new gym. Funny, in my youth, when i was young, dumb, and full of male stuff that my vasectomy halted a new bench didn’t matter. I could lay down and press away.
NOW it’s a different story. I guess I have become an old persnickety woman… But I’m finding my grove so I think my load will increase over the next few weeks. PR on the incline DB stuff. reps and weights. The first sets were pretty easy. I may switch the incline CGP away from the Smith. I do like how the reverse grip stuff blasts away at the triceps.
Finished with a boring treadmill walk followed by a protein drink, a black eye from Starbucks, 3 eggs, sausage, 4 strips of bacon and cheese. Now I’m pouring a cup of Community coffee and chicory.
JW’s morning pondering: For every action, there is an equal and opposite criticism.
Jwilly- Good morning as in GREAT BP!! AS for the 0355…can’t compete,was lazy this AM and rolled out of the rack at 0545…damn half the freakin day is over…awesome pressing!!
[quote]OldGoat wrote:
Jwilly- Good morning as in GREAT BP!! AS for the 0355…can’t compete,was lazy this AM and rolled out of the rack at 0545…damn half the freakin day is over…awesome pressing!![/quote]
I would have doine the same, Goat. But my youngun didnt sleep well and I was up already. thanks for the compliments
j-wiily, nice PR! Hard to start the day any better than that. And I am really glad to hear that the benches are starting to feel “right”. It does make all the difference in the world.
Also, good to see the bench moving back up…and really nice tricep work. Looking good all the way around.
I would say that we need to talk about this inhuman schedule you keep (3:55? Really? That’s just wrong!), but it seems to fit you well. Can’t argue with success…
Thanks LS. The rearly morning stuff isnt so bad. I have been getting up early (5 am) for work since I graduated college. (1984) Whats an hour earlier at this point in the game? hahaha!
Bastardly Morning back training: dateline Sunday,4:10 am
Snatch grip rack pulls: 135x5, 185x5, 205x5, 225x4, 225x3, 2x225x2
Kroc rows: 3x90x10
Hammer low row: 3x70x10
Hammer lat: 3x70x10
Cable lat pulls: 2x105x10
Hise shrug: 3x365x15
Face pull: 3x90x12
Treadmill walk 15 mins.
My rack pulls are from the second hole. 205 stayed tight in my hand. 225 obviously didn’t. My my left hand grip started to fail after 5 reps with he Kroc row. I’ll be stuck at 90 lbs for a while. I added the wide grip cable pulls. I have no real rhyme or reason to add them besides the fact that I wanted to.
Hise shrugs with 365 and no belt is stupid as shit. I’ll drop the weight back and do more sets and reps. The weight didn’t feel bad across my shoulders, Sometimes I am more stupid than dumb.
All in all, my training has gotten more intense of late. I’m pretty pleased so far. I think I lost some drive at the other gym. Go figure, the location shouldn’t matter. Maybe dropping the complexes are giving me more drive. Now I need to renew the diet focus. More oysters, beer, and pizza this weekend!
JW’s morning ponder: Why do they report power outages on TV?
Looks to me, based on the rack pulls, that your grip is slowly getting better…No? It takes time, I know I suffer from the same…The workout looks strong JWilly…enjoy the rest of your day!
Good work, j-w. The grip will come along. Just be patient with it. And, no, I don’t have any patience. I am hoping that you have both of our shares.
The Hise look brutal. For what it’s worth, I use a belt for anything that is 225# or more. Of course, I am really cautious because of the spondy.
No oysters here. As far as I am from the coast, I wouldn’t trust them even if I could force myself to pt one in my mouth. I did have pizza and a Jack and Coke on Friday night, though.
Location,location,location. The look and feel of a gym can make all the difference. At your last place you were forced to use the smith machine for a lot of things. Seems like you’re a lot freer to experiment and go more all out at the new place. Hey, it’s all mental anyway. Or maybe that’s we’re all mental, anyway. Hise shrugs at 300+? Yeah!
Bastardly squat day : Monday 4:13 am
Squats: 135x20, 185x5, 205x5, 225x5, 3x245x3
Zercher Squat: 135x5, 3x185x1, 205xmiss
Treadmill walk: 15 mins.
I just couldn’t get 5 reps at 245. It will come, sooner rather than later. My body said real quick, a 205 ain’t happening. I’ll work on building some reps with 185 on the zerchers.
After 14 inches of rain the sun finally peaked through yesterday. It was nice to see after the northeaster we had last week. I think this year we are going to have a long winter!
JW’s morning twist: Last night I played a blank tape at full blast. The mime next door went nuts.
14"? That’s a bit of rain. Bet that “creek” behind the mill is now a river.
Yep. Definitely sooner than later. Keep working it!
JW, nice lifting. Zerchers are a tough lift. I’m doing some tonight.
LS, Jist the ditches are full. Most of these rivers and creeks are swamp bottom, so they don’t overflow their banks that much, it just gets deeper.
Eco, you’ll lift bout my combined workout with one rep
Dastardly Bastardly week 2 chest day. Dateline Tuesday 3:51 am
Bench press: Barx20, 135x10, 165x10, 195x8, 225x6, 250x3, 250x2, 195x8
Incline DB press: 70x12, 70x8, 70x5
Rev grip bench press: 3x115x15
OH triceps ext with rope 100x15, 100x12, 100x8
Triceps push down with straight bar: 100x10, 2x100x8
I missed my rep on the 250 set, so I went back and made it up plus added another. Saturday I will cycle my bench up. the incline db’s were heavy, I just gutted a few out. Working on reps with the reverse grip benching. I look at them as burn the tri’s work. I did the triceps extensions and push downs as super sets. No treadmill walking today. We have a 24 hour stomach bug running rampant at the Willy’s, so I had to make a Sprite run at 5:20 am in rural northeastern NC.
The daughter came home from voice lessons yesterday. NOW she wants to take guitar lessons, along with voice, flute, pottery, ballet, and painting. Some parents cart their kids to baseball, soccer, hockey, volleyball, lacrosse and the like. We are going in a polar opposite direction.
JW’s morning statement of fact: As long as there are tests, there will always be prayer in school.
Nice benchin’, j-w. Looking strong. What’s the plan for cycling the bench up?
My daughter and I are sharing a “bug” right now. 'Bout to run us both down.