soldog:
I go down to about my kneecaps or just below. I probably creep up if I’m not thinking about it.
I have a slight bend in my legs, so not straight legged, and I know my mind is thinking to push my ass as far away from my nose and retain arched back.
I think between those and the GM’s I hit my hammies and glutes pretty hard because as I’m typing this, the hammies are feeling stiff and my ass cheek is spasming… LMAO!
[quote]SteelyD wrote:
soldog:
I go down to about my kneecaps or just below. I probably creep up if I’m not thinking about it.
I have a slight bend in my legs, so not straight legged, and I know my mind is thinking to push my ass as far away from my nose and retain arched back.
I think between those and the GM’s I hit my hammies and glutes pretty hard because as I’m typing this, the hammies are feeling stiff and my ass cheek is spasming… LMAO![/quote]
Yeah - that is about how far I can get with RDLs.
8/3/08 - Sun - OFF
No weights but did 3 x 100 BW Squats. Brutal.
[quote]SteelyD wrote:
8/3/08 - Sun - OFF
No weights but did 3 x 100 BW Squats. Brutal.[/quote]
I’ve heard that it builds your legs like nothing else though.
High reps are hard for me, I’m hoping to reach that number once some day.
[quote]SteelyD wrote:
8/2/08 - Sat - PULL!(upper/lower):
A1: RDL*: 115x10, 135x8, 185x10 (last 5 straps), 225x8(s), 275x6(s), 295x5(s)
A2: 1-Arm Cable Curl: 60x8L(x5+3R), 70x6, 65x7, 60x6, x7
B1: Rack Pull**: 225x5, 315x3, x3, 405x2, x2, x1, 455x1 (hold A.L.A.P)
C1: Goodmornings: 135x8, 155x8, 185x6, x6
C2: Chinups (supinated, full ROM): 3, 3, 3, +10#x3
D1: Facepulls: 130x10, 140x10, 150x9, X
D2: DB Row: 85x15, x15, 100x15, x8
E1: Biceps P.Curl (standing): 35x7R(6L), 30x7(6L), 30x7(6L), 40x3 Negatives, 35x3
** Ditto. I started these from upper-mid thight because of the unadjustable rack. Had to stand on a cardio step. Additionally, I used a wide grip (pinky about 2" inside ring) to increase ROM. Probably need a form check, but I really just wanted to start priming the CNS for holding this kind of weight.[/quote]
Whoa Hoss! Monster rack pull after that much RDL? I want whatever you’re takin’!
And then 3x100 BW squats? I’ll bet that got you a big pump in the pins.
Nice job.
Elaikases - I’m typing this as of about 4:30 as I head out for some cardio-- My legs hurt like Hell! Feels like someone gave me ‘air noogies’ in my quads…
Skid- Thanks. Additionally, this morning, my hammies still hurt 
I think I was able to the heavy pulls with that weight mostly because the ROM was so short. I was pulling them from a few inches higher than above knee (but not quite mid thigh) to lockout and with straps. They felt good. Honestly, it was a rush just to hold the weight at lockout for a few seconds 
My plan is to do some really short ROM (few inches), very heavy squats this week to do some CNS training-- get used to holding the weight on my back.
Steely, I use really heavy walk-outs to get the body primed for the feel of heavy weight on my back. Set the bars high on the squat rack and do limited range stuff. You may want to give the body an extra recovery day before you attempt this. You have been doing a lot of max. effort stuff lately.
8/4/08 - Mon - Arms
AM: Rec. Bike 25 min.
Mobility Stuff, Snatches (BB only)
Workout:
A1: DB Floor Press: 70x12, 75x8, x10, x8
A2*: Rev. Grip EZ P.Curl: 20x11, 30x7, x4+3, 20x4
B1: Skull Crusher(TriBar): 20x13, 40x12, 60x8, x8
B2: Conc. Curl: 30x12, 35x9, 40x6, 35x7
C1: DB Triceps Press (Lying): (2x30)x10, 35x6, x6
C2: Standing Alt. DB Curl: 30x7, 35x6, x8
Didn’t feel like I did a lot yesterday, but my arms have been sore all day today…
Elbow kept creeping out off of the preacher bench
8/5/08 - Tue - Squat Vars
Squat: 135x20, 225x10
Zercher Squat: 135x8, 185x6, 225x5, 275xNo Budge(twice), 135x8
Squat Walkout/Holds: 405x1, x1, x1, x1, x1
Basically, I shouldered the bar, walked it out held it, walked it back in and racked it. I started out on a pin one lower than I normally would so I had to move the weight about 6" more, so I got just a little ROM.
I really didn’t do much volume today, but as I type this after work I realize that I’m exhausted… LMAO!!
If you want to get it all done in one, walk it out and hold it for 20 sec or more. Your back will become like an iron bar and you’ll start overestimating what you can actually squat in good form because the weights will feel so light on your shoulders. They’re that effective.
Nice job on the zerchers and walkouts, SteelyD
I may have to start doing the squat walk out with heavy weight. In theory sounds good.
Nice workout.
With zercher squats do you start from the floor or from a rack? I’ve never done them but know that some people deadlift the weight to just above the knee then place the arms under the bar and squat up.
I start from the rack at thigh height lift it and walk it out of the rack then go ATG with it, elbows inside my knees, then rack it again, so 1/2 up to start, reps, 1/2 down to finish.
Sounds good. I’ve read it helps to perfect regular squat form.
leave it to a guitar guy to give a drummer shit about playing paradiddles! Yeah, you heard me. Looking good brother, keep on rock’in it.
SD, was just reading a thread out in no mans land that referenced your cooking thread. That’s some good looking food. You are certainly multi-talented. Made me hungry as hell.
Course now I’m goin have to post some picture of the food of the gods, i.e. Cajun cooking. One of my big brothers owns a cajun resturant locally and I’ve got a key. Big bar-b-que out back. Wife cooks up some fine oriental, too.
Awwww Man, I LOVE CAJUN food . That’s some good stuff-- I’ll watch out for the pics!!
8/6/08 - Wed - Off
8/7/08 - Thu - Push
A1: DB Lat. Raise: 25x8, 35x9, 35x7
A2: Mil/Pushpress: 95x7, 115x5 + 1PP, 4 + 1PP
A1a: 145x3PP
A2a: 30x4 → 20x4 → 10x4
(Just flipped order for last set)
B1: Smith Mach. Incl. Press: 90x12, 140x1 + 3 Partial, 130x4 + 4P, 110x7, 110x6
C1: Inc. DB Flye: 30x8, 35x6, x8, 40x5
C2: Inc. DB Press (Neut. Grip): 30x6, 35x4, x8, x3
D1: DB Floor Press: 75x3, x4, 60x6, x6
Not a lot of energy today. Seems like I hit the wall early, probably lack of carbs for 8 days now. Taking tomorrow off.
8/8/08 - Fri - OFF
8/9/08 - Sat - Full Body PULL
A1: Sumo Deads: 135x6, 225x5, 270x3, 315x3, x3, 365 Fail, 315x2, 335x1(PR), 365x1(PR!!!), 385 Fail, 315x3, 335x1
FUCKIN’ A!!!
B1: Smith Machine 1-Arm Shrug: 140x10, 160x8, 140x10
B2: Pull up (on S.M.): 4, 3, 3
C1: GoodMorning: 135x10, 155x10
C2: Pull up (on S.M.): +15#x2, x2
D1: Mach. Lat P/D: 150x12, 160x12, 170x12
D2: Standing DB Curl: 35x10, 40x8, x8
E1: DB Preacher Curl: 35x6, 30x8, 35x4, 30x9
F1: 1-Arm DB Snatch: 55x5, 65x3, 75x3
PreWO: 2 Scoops Grow! Whey, 8g Glycine, 15g Glut.
PeriWO: 27g BCAA
PWO: 9g BCAA then 3 scoops Grow! Whey, 8g Glycine, 20g Glut.
PWO Meal: .5 lb Grilled Alaskan Sockeye Salmon, Spinach Salad w/SunDried Tomato Feta Cheese
I’m just freakin pumped today. PR Sumo Deadlift of 365 after failing to budge it 2 attempts before. I backed off to 3 plates, came up 20, which I think was a PR (have to check back), then I walked the track for about 5 minutes, loaded more weight, walked around again and got myself so pumped up I just went and picked it right up!!!
This big highschool kid (looked like a linebacker) said “Hey man! Nice pull!”
I’m gonna treat myself to a nap…
[quote]SteelyD wrote:
A1: Sumo Deads: 135x6, 225x5, 270x3, 315x3, x3, 365 Fail, 315x2, 335x1(PR), 365x1(PR!!!), 385 Fail, 315x3, 335x1
FUCKIN’ A!!!
I’m just freakin pumped today. PR Sumo Deadlift of 365 after failing to budge it 2 attempts before. I backed off to 3 plates, came up 20, which I think was a PR (have to check back), then I walked the track for about 5 minutes, loaded more weight, walked around again and got myself so pumped up I just went and picked it right up!!!
This big highschool kid (looked like a linebacker) said “Hey man! Nice pull!”
I’m gonna treat myself to a nap…[/quote]
Rock on! rightous work Steely! Comin’ back to pull it is great!