[quote]SteelyD wrote:
Deadlifts
275x3
315x3
355x6
Speed work:
225x8
245x7
RDL:
245x6
275x6[/quote]
From the other night:
D/L 3x3, plus ‘speed work’ (and I use the term ‘speed’ loosely)
“Blahhhh blah blah”
[quote]SteelyD wrote:
“Blahhhh blah blah”
[/quote]
Whew! And I thought it might be malice. Not that cluelessness is any less annoying.
[quote]SteelyD wrote:
SteelyD wrote:
Deadlifts
275x3
315x3
355x6
Speed work:
225x8
245x7
RDL:
245x6
275x6
From the other night:
D/L 3x3, plus ‘speed work’ (and I use the term ‘speed’ loosely)
“Blahhhh blah blah”
[/quote]
I laughed my ass off. You’re a lot more patient than I am. I would have gotten her to move. The temptation would have been a foot in her ass. You have sick video skills. The deads were good too. There was one young girl that should have had a though bubble that said “I wish I were the bar”.
yes, you do have the patience of a saint.
you need more explosion out of the bottom. it’s called grip and rip. as you set your hands, pull the slack out of the bar. this will keep you from jerking (which you don’t do). then pull hard and fast. to build that explosiveness, you need to get after that shit.
that was repitition work, not speed work. speed work is done for a maximum of three reps and mulitple sets. i typically do 6-8sets of 3 reps with minimal rest between the sets. the reason for the low reps is becuase if you go higher than that, fatigue sets in and you slow down. on speed sets the bar should fly up so fast that you almost fall backwards. and if you do fall backwards you know your speed is great:)
this is how i do speed deads.
[quote]SteelyD wrote:
“Blahhhh blah blah”
[/quote]
Come on now Steely…where’s the committment?? It’s not like they were standing directly over the bar. I’m sure when you pulled the first time if it hit her in the ass she would have moved. It’s all about defining your space 
I have go with Court on this one… I dont have that kind of patience-
this is where I am usually like , dude, you need to move. except I am not that nice.
the most frequent way for people to get in the way are to do anything like OH squats, snatch, cleans, yes deadlifts
and my favorite for people to get in the way- complexes- and DB floor presses.
there are three or four blind guys who show up at the ymca- they do bust ass and work hard- but needless to say there are always in the way.
kmc
“It’s fun to lift at the — Y— M— C— Ayay!! …”
It’s hard to see from that angle but her ass was definitely encroaching the ‘bar space’!!! I have a different way of defining my space-- I just piss on the equipment . Those puddles are NOT pools of sweat…
Meat-- thanks for the critical feedback. I did my workout before I read your response on speed work in “Ask Meat”. I guess that rep work was more of a conceptual ‘interpretive dance’ version of speed work…
For my next performance, I will be doing interpretive squats exploring the plight of the Western Snowy Plover.
Back/Biceps
Pullups (10s between):
BW x1 x2 x3 x1 x1 x1
BO DB Rows:
55x10(fatgrips)
80x12
120x20
135x10
Lever Lat P/D:
160x20
180x15
200x12 +2 +2
Standing alt curl: 12, 10, 50x7, 55x3
Low Lever Row:
160x12, 200x12, 220x10
P/W curl: 10, 10, 70x5
Shoulders
S.M High Inc. Press: 12, 10, 9, 160x8
1-Arm DB Lat Raise: 12, 12, 10, 45x10
DB Seated Sh. Press (straight back): 10, 10, 80x8
Rev. Inc. Rear Delt DB raise: 15, 11, 10, 8x45
1-arm DB Shrugs: 120x20, 135x15
15 min. rec. bike
How do you not kill people at your gym? I’d probably be wanted for murder by now. 
Every day I wish I had the Power of the Darkside → Force Choke.
[quote]SteelyD wrote:
Every day I wish I had the Power of the Darkside → Force Choke.[/quote]
Throw a an ewok triangle on that homunculus!
That does it. I’m not training at your gym any more.
[quote]AngryVader wrote:
How do you not kill people at your gym? I’d probably be wanted for murder by now. :)[/quote]
I get a small stipend for doing it for him. No one suspects anything when they see me coming in my cheerleader knee socks.
[quote]ouroboro_s wrote:
AngryVader wrote:
How do you not kill people at your gym? I’d probably be wanted for murder by now.
I get a small stipend for doing it for him. No one suspects anything when they see me coming in my cheerleader knee socks.[/quote]
And a third one behind your back with an 8-ball in it?
[quote]skidmark wrote:
ouroboro_s wrote:
AngryVader wrote:
How do you not kill people at your gym? I’d probably be wanted for murder by now.
I get a small stipend for doing it for him. No one suspects anything when they see me coming in my cheerleader knee socks.
And a third one behind your back with an 8-ball in it?[/quote]
That’s a video I’d love to see…"hey can I talk to you about ‘CRACK’…Miss O seemed so nice…
[quote]zildjianman wrote:
skidmark wrote:
ouroboro_s wrote:
AngryVader wrote:
How do you not kill people at your gym? I’d probably be wanted for murder by now.
I get a small stipend for doing it for him. No one suspects anything when they see me coming in my cheerleader knee socks.
And a third one behind your back with an 8-ball in it?
That’s a video I’d love to see…"hey can I talk to you about ‘CRACK’…Miss O seemed so nice…[/quote]
Well that’s the thing you see. I ‘seem’ nice.
[quote]SteelyD wrote:
“Blahhhh blah blah”
[/quote]
Oh this made me laugh so hard my sides hurt. I’m sure sorry to laugh! I guess that’s why I train at 5 a.m.
Good lifting Steely
Zckwahts
Warmup stuff.
Squat (5/3/1 Week)
295x5
335x3
375x4 (rep PR?)
Box Squats (First time ever)
225x3
265x3 x2 x2 x2 x2 (30s clusters)
Zercher Squats (concentric singles)
185x3
225x3
245x3
Foam roll.
Really tried to nail form. One of the things I like about incorporating some of these “Wendler Principles” is at least in the beginning using sub-maximal weight, you can really concentrate on form and not really compromise the intensity of the workout because it’s built in to the big picture.
Things on my mind today:
- Bar lower on traps
- Keeping chest out, scaps in, elbows forward, staying ‘tight’ up top
- Fire out of the bottom
- Fire glutes/hips
- Force knees out
- Slightly wider stance
(A lot to think about!!)
I used ‘thumbless’ grip as discussed in O_S’s log (o_s and Meat). I like it. I also brought my hands in a little closer which forces the issue of staying tight. My wrists are killing me and definitely felt the brunt today.
I noticed I felt the heavier squats in my quads out of the hole. Tried to make that ‘mind’ connection to the hips/glutes. Used even wider stance for box and zsquats.
I think I could get my ass back a little more on the box squats? Maybe ‘sit’ more on the box instead of touch-hold-go? Help, please.
As I sit here typing, where my glutes/hams meet are really sore, and my low back feels fatigued. Quads a little bit.
*** Edit: Re-Edited Zercher vid. Had the same lift repeated…
they looked great bro. especially the zerchers… very nice. i would definitely build a box. that milk crate makes me very nervous. you need something bigger and more stable. if you are going to box squat, you need to release the hips on the box and then muscle the weight up.
form looks good.
Snatch king, those looked great. I especially liked the zerchers. How do your arms feel today?