Deficit Deadlifts 3" deficit
2x135
3x225
3x225+50 lb chain *double over hand
3x225+100 lb chain *doh
3x225+100 lb chain *doh
3x315+100 lb chain *1st rep doh
3x315+130 lb chain
1x405+100 lb chain *only used belt on this rep… hard to get into position with it
Awesome night… vids up later. Still more in the tank after that 545. 565 next time. 50 LB PR seems like a lot, but it’s only the second time doing the exercise.
Deficit deads felt great. I felt like I was getting super low to start them. Not sure how my farm was on that 405 though, the belt made it more awkward to get into position for it.
I’ll post both videos when scott gets them up. He’s got a bunch to upload tonight… lol.
deadlift night- pulled from the floor for the first time using conventional form. i’m down to 250lbs now and i can get into position comfortably now. i decided to work up to 405lbs and just keep adding chains from that point. i ended up using all of the chains in the gym. it was a good starting point for pulling full ROM.
conventional deads
warmup
135 x 6
225 x 6
315 x 6
405 x 3
against chains
405 + 50lbs of chain x 1
405 + 100lbs of chain x 1
405 + 130lbs of chains x 1
405 + 160lbs of chain x 1
405 + 190lbs of chain x 1
405 + 230lbs of chain x 1
deficit deadlifts against chains, double overhand
225 x 3
225 + 50lbs of chain x 3
225 + 100lbs of chain x 3
315 + 100lbs of chain x 3
315 + 190lbs of chain x 3
410 + 190lbs of chain x miss- grip gave out at mid thigh. switched to mixed grip and got it
GHR
BW x 8 x 3
ab rollouts
10 x 3
very happy with my first session pulling from the floor. from the way things felt tonight, i feel like my conventional pull is in the high 600’s right now.
Thanks man. I just checked the calendar and realized how fastly it is approaching. I was considering maxing sometime, but I don’t think I’m going to have time. Next week I want to hit a real heavy pull against the 100 lbs of chain, and then I’m taking a trip out of town for 5 days so basically getting a week deload in.
When I get back I’ll have 2 weeks before the meet. I suppose I don’t really need to test my max with no chains. I’ll just open with something light and go from there.
Flat BB Bench *Paused /w chains
4x135 +50 lb chain total, deloading bout half or a tad more @ bottom
1x225 +50 lb chain
1x275 +50 lb chain
1x225 +100 lb chain
1x275 +100 lb chain
T-bar Neutral Grip Skullcrushers *Touching bar on bench behind head
10x110
6x130
2x150 … lol, triceps fried…
*Superset /w Close Neutral Grip Pullups
6xBW
6xBW
6xBW
*Bodyweight is right at 270 or a tad lower right now.
Hit that 425, which went up pretty easy again. I really like the foam press, it definitely allows me to use a much heavier weight. I was real happy with that 275+100 chain paused!! It flew off my chest and slowed down right at lockout.
Cambered Bar Squat *Paused ATG (Custom solid bar, around 100 lbs)
8x100
5x190
3x260
1x350
1x410
1x450
Front Squat *not locking out knees
10x135
15x135
8x135 *got a bad headache…
Leg Press *Close stance
20x6 plates
20x6 p
30x6 p
Walking Lunges *reps per leg
4x100 lbs + bar’s. *we tried using the farmers walk handles… too awkward.
8x100 *Dumbells
8x100
I’ll get a video up of that 450 cambered bar squat… It is a pretty massive bar, and strange to use.
I got a bad headache on those higher rep leg stuff. I think I was pretty dehydrated or something. I had a few beers the night before and didn’t end up drinking water before bed like I normally would. Woke up made a shake and went to the gym… feel fine now though.
skwatt day- decided to give the cambered bar a try today. it’s a custom made bar…very heavy duty. i noticed that it really works the posterior chain especially decending. it also works the “core” a lot because you can’t really use your arms to brace the bar at all. i think it will supplement deadlifts nicely.
cambered bar squats- long pause at bottom
0 x 10
190 x 4
250 x 4
340 x 4
460 x 4
front squats- no lockout at top
135 x 10, 15, 20
leg press - no lockout, no rest between reps
6 plates x 20, 30, 40
walking lunges- dumbells
50’s x 1 lap, 2 laps, 2 laps
great session…got some volume in and the quads are swole.
[quote]PeteS wrote:
that bar is a beast, we have one. love it for GMs, gonna give it a whirl for box squats soon[/quote]
yes it is. definitely will keep it in the rotation. i especially like it because it doesn’t strain the shoulders at all. most of my squatting will be with this bar, the safety squat bar and front squats for now on. my shoulders are always aching when i press and i think a lot of it has to do with squatting with a straight bar across my shoulders every week. it takes me a few sets to even be able to get the bar into the proper position. my first set is pretty comical. the bar isn’t even touching my traps.
swiss bar- i’m still a little wobbly with this bar. i may need to start wrapping my wrists on the heavy sets.
0 x 10
110 x 4
150 x 4
200 x 2
240 x 1
300 x 1 + 10lb PR- had a hard time locking out because the bar was wobbling in my hands. i pulled something around the sternum area holding that weight over my head forever. i dropped to do some reps and it was uncomfortable so i shut it down after the first set.
Pretty quick session. Hit that 250… I was saying to scott two years ago I could barely imagine overhead pressing 250, lol. Rest of the workout was just gettin swole. I think all the girls were staring at my swole arms on the drive home after doing all those curls for them.
Edit: Just watched the video again… I forgot I missed a pin when reracking it, lol. I was trying to drop it quickly because it kind of bothers my shoulder reracking it. I think it’s because that bar is so large it is kind of far out from my body, whereas a regular bb would rest right on my chest.
[quote]kimbakimba wrote:
Meat, always strong work in here. The line between hard training and injury is a difficult situation. It sure has been for me lately.[/quote]
i’m hurt, not injured:)
from the looks of your training you’ve been making awesome progress though.
[quote]kimbakimba wrote:
Meat, always strong work in here. The line between hard training and injury is a difficult situation. It sure has been for me lately.[/quote]
i’m hurt, not injured:)
from the looks of your training you’ve been making awesome progress though.
[/quote]
But, aren’t you afraid of your strength impeding your health?
I worry about you getting stronger and becoming unhealthy.
[quote]kimbakimba wrote:
Meat, always strong work in here. The line between hard training and injury is a difficult situation. It sure has been for me lately.[/quote]
i’m hurt, not injured:)
from the looks of your training you’ve been making awesome progress though.
[/quote]
But, aren’t you afraid of your strength impeding your health?
I worry about you getting stronger and becoming unhealthy.[/quote]
i would much rather die early strong than to live a longer life weak as piss.
50 LB PR seems like a lot, but it’s only the second time doing the exercise.
