Thursday, 2 October 2008
Squat
12 x 80 x 2 reps (speed, 1 min pause)
Lunge
BW x 20, BW + 12 x 16, BW + 20 x 12 reps
Hanging straight leg raise
2 x BW x 8,6 reps
Standing cable crunch
3 x various x 20,15,8 reps
Crisp session.
[quote]1Geech wrote:
ecogenx wrote:
Just catching up with your training geech. How you liking benching twice a week?
A lot, thanks again for the encouragement to do so, Eco. The extra work is helping me get more secure on the bench and work more forcefully – so my sense, at least, after just a couple of weeks. Too early for anything reliable really to be seen objectively in the numbers – but today was a good day.
Tuesday, 30 September 2008
Bench press
70 x 15, 100 x 8, 3 x 107.5 x 5, 4, 4 reps
Wide-grip dip
2 x BW + 15 x 7, 8 reps
Pull-up
4 x BW x 10, 7, 6, 6 reps
[/quote]
I’ve felt much stronger benching twice a week as well. I may add some dynamic squat and dead work as well as you have. Thanks for the warm-up advice.
Friday, 3 October 2008
Deadlift
70 x 12, 100 x 10, 125 x 8, 152.5 x 6
Wider grip bench press (with pause)
70 x 14, 90 x 8, 2 x 100 x 5, 4 reps
Wider grip bench press
70 x 14 reps (fast as possible)
Fine session. Felt in charge under the bar – to excess: left the fifth rep on the second set of the paused bench on my chest and had to roll it down to where I could sit up and put the bar on the floor.
With 100 kgs no big deal; maybe one day I will get strong and then have to be more circumspect. Made me wonder how they did it before the bench with uprights became common.
looking strong geech. 2.2 lbs in a kg correct. 220lbsx5. You must be around 300lb (136.4 kg)max bench. Have you maxed out lately?
I’m still a 300 wanna-be, Eco. All-time PR is 130 (286) from around 10 years ago, did 127.5 (280.5) end of this past June.
I’ll be maxing in three weeks to see where I am with everything and chart the remainder of the year till the holidays.
With the wider grip I have been practicing and the two-a-week sessions I hope I can finally check that off the ‘to-do’ list in the foreseeable future.
Saturday, 4 October 2008
Chin-up
BW x 10, 10, 7, 7 reps
Ironmind pinch block pick-up
12.25 x 10, 17.25 x 8, 19.75 fail, 2 x 18.5 x 3 L / 5 R, 17.25 x 12 L / 14 R
Wrist roller
2 x 18.5, 4 x 17.25 pronated, 4 x 12.25 supinated
Two-handed hangs from pull-up bar
3 sets max time
Weighted neck extension
23.5 x 20, 25.25 x 20, 26.5 x 14 reps
Weghted neck flexion
3 x 15 x 20 reps
Weighted incline crunch
2 x BW + 10 x 10, 9 reps
Tried the pinch block with practically no chalk today. Felt better than too much chalk, but at times sweat was a problem. Advantage of the GRRRIP lotion is its consistency in feel and dryness. Will try another week before deciding whether to go back to it.
Also switched to using my hefty Ironmind loading pin (weight: 2.25 kg, I believe, included in lift numbers for block, wrist roller and neck extensions) since it consists of one piece, unlike the screw-together smaller loading pin I had been using that was not staying together.
Ought to trim my callouses before next two-handed hangs. My poor little hands were hurting beastfully during these.
[quote]1Geech wrote:
Saturday, 4 October 2008
Chin-up
BW x 10, 10, 7, 7 reps
Ironmind pinch block pick-up
12.25 x 10, 17.25 x 8, 19.75 fail, 2 x 18.5 x 3 L / 5 R, 17.25 x 12 L / 14 R
Wrist roller
2 x 18.5, 4 x 17.25 pronated, 4 x 12.25 supinated
Two-handed hangs from pull-up bar
3 sets max time
Weighted neck extension
23.5 x 20, 25.25 x 20, 26.5 x 14 reps
Weghted neck flexion
3 x 15 x 20 reps
Weighted incline crunch
2 x BW + 10 x 10, 9 reps
Tried the pinch block with practically no chalk today. Felt better than too much chalk, but at times sweat was a problem. Advantage of the GRRRIP lotion is its consistency in feel and dryness. Will try another week before deciding whether to go back to it.
Also switched to using my hefty Ironmind loading pin (weight: 2.25 kg, I believe, included in lift numbers for block, wrist roller and neck extensions) since it consists of one piece, unlike the screw-together smaller loading pin I had been using that was not staying together.
Ought to trim my callouses before next two-handed hangs. My poor little hands were hurting beastfully during these.[/quote]
Nice accessory session 1Geech. Are you doing those 2-hand hangs with the thumb gripping or over the bar with the fingers?
[quote]1Geech wrote:
I’m still a 300 wanna-be, Eco. All-time PR is 130 (286) from around 10 years ago, did 127.5 (280.5) end of this past June.
I’ll be maxing in three weeks to see where I am with everything and chart the remainder of the year till the holidays.
With the wider grip I have been practicing and the two-a-week sessions I hope I can finally check that off the ‘to-do’ list in the foreseeable future.[/quote]
I bet you could beat your old PR right now after benching 225x5,4. Looking forward to seeing you set a new PR in 3 weeks.
Doing the warm-up on the bike and a few BW exercises before I hit the heavy weights has definately helped my joints feel better lately. Time to admit I really need a warm-up now.
[quote]soldog wrote:
Are you doing those 2-hand hangs with the thumb gripping or over the bar with the fingers?[/quote]
I did them with thumbs over the bar and a pronated grip, shoulder width like I did the chins earlier in the session. I did not ‘research’ this ahead of time. What would you suggest, Soldog?
[quote]ecogenx wrote:
I bet you could beat your old PR right now after benching 225x5,4. Looking forward to seeing you set a new PR in 3 weeks.
Doing the warm-up on the bike and a few BW exercises before I hit the heavy weights has definately helped my joints feel better lately. Time to admit I really need a warm-up now.[/quote]
We’ll see, Eco. If not then, I am sure in the shorter term it will happen. By the way, I like what you have been doing on the second bench day.
I never gave much thought to warming up back in the day. I guess when you are young you can get away with it. But now it is essential for me, and definitely worth the extra few minutes. Over the summer I was doing medicine ball tossing for a change and really liked it. Now for upper body I am doing the ‘shoulder dislocation’ thing with the broomstick and like that, too.
[quote]1Geech wrote:
soldog wrote:
Are you doing those 2-hand hangs with the thumb gripping or over the bar with the fingers?
I did them with thumbs over the bar and a pronated grip, shoulder width like I did the chins earlier in the session. I did not ‘research’ this ahead of time. What would you suggest, Soldog?[/quote]
I dunno Geech. That’s how I do them and that’s how I do pull-ups. Chins, on the other hand, I wrap the thumb around. I really was just curious about how other did them.
Mr. Skidmark also expounds upon the topic in a recent missive responding to a reader’s query.
Yep -saw that. thanks
Monday, 6 October 2008
Squat
60 x 14, 100 x 8, 3 x 122.5 x 5 reps
Squat to just below parallel
140 x 1, 150 x 1 rep
Pull-through
3 x various x 12-20 reps
Ab wheel
2 x 10 reps (standing)
5 reps full extension, 5 reps kneeling concentric
Weighted incline crunch
2 x BW + 10 x 5 reps
Squats seemed sluggish today. Slightly annoyed at myself, I decided to do a little pre-max test. Got the 150 at which I failed end of June; took this as an indication that the retooling has been on the mark. At the same time I could tell that the next program cycle will have to do something to strengthen my weak quads.
[quote]1Geech wrote:
Monday, 6 October 2008
Squat
60 x 14, 100 x 8, 3 x 122.5 x 5 reps
Squat to just below parallel
140 x 1, 150 x 1 rep
Pull-through
3 x various x 12-20 reps
Ab wheel
2 x 10 reps (standing)
5 reps full extension, 5 reps kneeling concentric
Weighted incline crunch
2 x BW + 10 x 5 reps
Squats seemed sluggish today. Slightly annoyed at myself, I decided to do a little pre-max test. Got the 150 at which I failed end of June; took this as an indication that the retooling has been on the mark. At the same time I could tell that the next program cycle will have to do something to strengthen my weak quads.
[/quote]
Nice job on making the 150kg squat Geech! Always good to see the success of a program.
I was looking into the weighted neck stuff too Geech, and couldn’t find much other than heavy shrugs. That’s interesting. Great training Geech!
Thanks, Soldog and DZ. I think you would like the neck work with all the strongman stuff you do.
Tuesday, 7 October 2008
Bench press
70 x 15, 100 x 8, 3 x 107.5 x 5, 4, 4 reps
Wide-grip dip
2 x BW + 15 x 8, 9 reps
Pull-up
4 x BW x 9, 7, 6, 6 reps
Two-handed hang
2 sets max time
Numerically same as last week on the bench, 2 reps up on the dips, 1 rep back on the pull-ups: call it progress.
[quote]1Geech wrote:
Friday, 3 October 2008
Deadlift
70 x 12, 100 x 10, 125 x 8, 152.5 x 6
Wider grip bench press (with pause)
70 x 14, 90 x 8, 2 x 100 x 5, 4 reps
Wider grip bench press
70 x 14 reps (fast as possible)
Fine session. Felt in charge under the bar – to excess: left the fifth rep on the second set of the paused bench on my chest and had to roll it down to where I could sit up and put the bar on the floor.
With 100 kgs no big deal; maybe one day I will get strong and then have to be more circumspect. Made me wonder how they did it before the bench with uprights became common.[/quote]
Sorry about the backtrack.
They used to do bridged floor pressing before the bench with uprights was invented. You could take the weight off of blocks, have your training partner hand it to you or just lever it up on your stomach as you bridged and roll it to the chest. Often the weights themselves are large enough in diameter to allow you to just drop them to the floor with out injuring yourself.
When people started using benches they didn’t have any uprights and an old powerlifting or “odd-lift” competition included the pullover from the floor and bench. Some of the old-time lifters got very strong doing these now-unusual lifts.
Those were men. Thanks for the elaboration, Skid.
Wednesday, 8 October 2008
Stair jump
3 steps x 18 (+ various 1 and 2 steps), 4 steps x 10 reps (+ various 1, 2 and 3 steps), 5 steps x 7 reps (+ a few 1, 2, 3 and 4 steps)
Cable seated row
4 x various x 8-20 reps
Press
50 x 8, 2 x 60 x 5, 4 reps (first rep cleaned)
Face-pull
3 x various x 15-20 reps
3 steps = 21 inches high, 30 inches distance, 4 steps = 28 inches high, 40 inches distance, 5 steps = 35 inches high, 50 inches distance
[quote]1Geech wrote:
Those were men. Thanks for the elaboration, Skid.
Wednesday, 1 October 2008
Stair jump
3 steps x 18 (+ various 1 and 2 steps), 4 steps x 10 reps (+ various 1, 2 and 3 steps), 5 steps x 7 reps (+ a few 1, 2, 3 and 4 steps)
Cable seated row
4 x various x 8-20 reps
Press
50 x 8, 2 x 60 x 5, 4 reps (first rep cleaned)
Face-pull
3 x various x 15-20 reps
3 steps = 21 inches high, 30 inches distance, 4 steps = 28 inches high, 40 inches distance, 5 steps = 35 inches high, 50 inches distance
[/quote]
How do you do those stair jumps? jump, land, reset and jump? Or jump,land,jump? Sorry if that’s been asked before…
Is it making squatting better?