Sho-dahs
(ramping up weight)
High Inc. Presses (Smith): 10, 10, 8, 6@160
DB Sh. Presses: 10, 8, 6@80
DB lat raise: 10, 10, 8@45
1-Arm DB Shrug: 10, 10, 8@150
Walked track holding out 25’s, then 20’s
Friend wanted me to do 1-arm db snatches with him so did:
(per arm)
55x1
75x1
85x1
[quote]SteelyD wrote:
Dude, I does both! Great choices. Incidentally, I arranged a ‘countrified’ version of “We’re Not Gonna Take It”.
Oh, the looks on the people’s faces are PRICELESS. They 2-step to it 
[/quote]
That would be worth hearing. Eye brows raised!
Skwats (and Qwads)
Squat:
BW x 5
Bar x 5
135 x 5
225 x 3
315 x 2
405 x 2 !!! PR
315 x 5
Funny-- took forever to get my belt on for the 405. I struggled with it, then after the set, I COULDN’T GET IT OFF!! VERY frustrating!! LMAO!! It took me 5 minutes to get the damn thing unbuckled, then I was exhausted. Next belt will not be a ‘2-pronger’ for sure…
Fr. Squat:
0x135 — I shouldered the bar, felt light headed so re-racked it and took a walk… 
Z-Squat:
135x8 (was just waiting for the LP or LE machine to free up)
Leg Ext.(1-leg): 10, 10, 8@150, 5@170
Leg Press: 10, 10, 10, 10@7pps, 8@8pps + 12 calf raise, 5@9pps + 8 calf raise
Can’t walk. Done.
re: 405x2 squat
Incidentally, I took the advice of the PL coach and backed way off the amount of ‘warmup’ I was doing.
The 1st rep felt fine and the second one was a little slower, but about 4" out of the hole, I shot it right up, which is promising.
Definitely need more work at the bottom and probably explains a little why my DL tends to stall breaking the weight off the floor vs. lockout.
[quote]SteelyD wrote:
Skwats (and Qwads)
405 x 2 !!! PR
Can’t walk. Done.[/quote]
Congratulations on the PR!!!
NIce work SteelyD. 4 plate Skwaat club member in good standing.
[quote]SteelyD wrote:
Skwats (and Qwads)
405 x 2 !!! PR
Can’t walk. Done.[/quote]
Congrats! big skwats dude
[quote]SteelyD wrote:
0x135
[/quote]
I have sets like this all the time…think it explains my hyoogeness.
PS - I tried We’re Not Gonna Take It both country and reggae style and it was a no go. I felt it was disrespectful to Dee and the boys and to be honest I felt ashamed and took a shower.
Steely
awesome Squats!
4 plates woo!!!
nice work.
kmc
[quote]SteelyD wrote:
re: 405x2 squat
Definitely need more work at the bottom and probably explains a little why my DL tends to stall breaking the weight off the floor vs. lockout.[/quote]
Nice work! I have the same issue at the bottom of my squats. Of course, not doing them for over 2 decades might have something to do with it.
And I’d gladly take your DL poundages. You workout with my max…
4-Armzes
Well, really it was an ‘off day’ but I was restless and I wanted to try out my new FatGripz…
These things are pretty cool. They’re really humbling. Of course, one of the first things I tried to do was db farmer walks. I had to cut my weight in half to make it around the track… LOL!!
I did some light curls with them, some reverse curls. Tried a pullup with them (HA!), benched the bar with them (no weight).
Was a great shock to my hands and forearms for sure-- I REALLY feel them (read: ouch) this morning-- and, I really didn’t DO much.
Only things of note (all with FatGripz):
25 min Rec Bike
I’m definitely going to incorporate this into my workouts, probably during the lighter sets leading to the heavier things. DB rows and curls should be interesting with real weight…
I predict some forearm growth and a bit of a firmer handshake in my future…
[quote]sen say wrote:
I felt it was disrespectful to Dee and the boys and to be honest I felt ashamed and took a shower.[/quote]
Nah. We have nothing but the deepest respect for the legend that is Dee Snider. We play with deference to his greatness. Not as ‘twangy’ as you might think. Besides, if your crowd is drunk off their ass (we have BYOB halls up here where folks bring in kegs), and you lead into it with a shpeal about ‘taxes’ and ‘workin for the Man’, it takes on a life of it’s own…
He would kick our ass if we tried to ‘rap’ it, though.
–
Skid, dog, SS, kmcnyc, LS - THANKS DUDES! That’s a good milestone. I’m gonna bring up reps in the lower weights and test again in a few weeks.
Now, I gotta bring up that Godforsaken deadlift of mine…
[quote]SteelyD wrote:
4-Armzes
Well, really it was an ‘off day’ but I was restless and I wanted to try out my new FatGripz…
These things are pretty cool. They’re really humbling. Of course, one of the first things I tried to do was db farmer walks. I had to cut my weight in half to make it around the track… LOL!!
…
I predict some forearm growth and a bit of a firmer handshake in my future…[/quote]
Cool! I went me some of them! Did you buy them mailorder, or from a store? If mailorder, where’d you get 'em?
[quote]mathineer wrote:
SteelyD wrote:
4-Armzes
Well, really it was an ‘off day’ but I was restless and I wanted to try out my new FatGripz…
These things are pretty cool. They’re really humbling. Of course, one of the first things I tried to do was db farmer walks. I had to cut my weight in half to make it around the track… LOL!!
…
I predict some forearm growth and a bit of a firmer handshake in my future…
Cool! I went me some of them! Did you buy them mailorder, or from a store? If mailorder, where’d you get 'em?[/quote]
This is the only place I’ve seen where you can order this particular brand:
http://fatgripz.com/indexc.html
I think there are others, but non that I saw that are made of the thick rubber these are (others look like pipe insulation).
The downer is they were like $40 (inc. shipping) for the pair… 
How are the feel of those FatGripz? Are they a hard rubber that doesn’t give at all or more of a soft rubber that has a little give to it.
The Tyler Grips have a little give to them. I think they’ll work really well for back and arms, but I can see them being a little difficult to use on pressing movements once the weight gets up there.
How are the feel of those FatGripz? Are they a hard rubber that doesn’t give at all or more of a soft rubber that has a little give to it.
The Tyler Grips have a little give to them. I think they’ll work really well for back and arms, but I can see them being a little difficult to use on pressing movements once the weight gets up there.
AV -
The FatGripz are very hard rubber (read: no ‘give’). They feel dense for their size like a lacross ball and remind me of the rubber on dumbbells (rubber ones…). I don’t see them giving at all under heavy weight.
Sunday-- B-B-B-B-B-Bench… and Triceps!
HS Flat Bench: 10, 270x6, 280x3
Inc. DB: 10, 10, 90x6
HS Inc. 10, 230x8, 250x5
Asst Dip: -40x10, -25x9, -10x6, -40x6
Rope P/D: 85kg*x8, 95x10
Dec. Tate Press: 35x10, 40x8
Pec. Dec: 12, 12
Inc. DB Chest Stretch: 1min x 2
I put it back to 100 and still. So I went to ‘75’ and it FELT like the the 160 that I did. This machine is older and looks like it’s been around forever. Both machines have the same pulley set up and the pulleys look about the same size, so I don’t think it’s a leverage thing, but I don’t know. I should ask… T
[quote]SteelyD wrote:
AV -
The FatGripz are very hard rubber (read: no ‘give’). They feel dense for their size like a lacross ball and remind me of the rubber on dumbbells (rubber ones…). I don’t see them giving at all under heavy weight.[/quote]
Thanks for the info. Looks like I may end up picking up a pair of those as well.
Steelyd, read over a few of your last workouts and I don’t see any deads. You want to go up a shirt size do deads once a week.