Can we be tied? I’m 6’9" to bro.
Deadlift rocks amirite?
[quote]Wahuuga wrote:
Can we be tied? I’m 6’9" to bro.
Deadlift rocks amirite?[/quote]
Haha that makes 3 of us! Crazy.
3 Guys at 6’9 and we’re all a bit weak!!! Who says tall people cant lift!
WEEK 12
Mon 09.01.12
Chins 11,11,10,10 these were hard - seemingly have lost strength (time off/erratic training)
Prowler 90kg * 6 15-20ft trips (high handles up and low handles back = 1 trip of 30ft)
Tue 10.01.12
AM
Bench 7055, 1*17
PM
OH Rack Lockouts 6012, 703, 751 (F on 2nd)
Chest Suppt Row 305*15
Oh BB Situp 20kg 310 and Ab Pulldowns
Wed
AM
Box Jump (80%) 36inch 63
Fr Sq 8055, 1*14
PM
Speed Dead 11081
Pinch Deadlift (thickness of 215kg plates) up to 551 just (My supportive grip strength is 60% of best in world, but pinch gripping strength is under 50% = I need more pinch grip)
Front Sq Iso hold at lockout 18010secs, 12030-35s
Thu
Prowler 40ft(?) 6 sets in 10 mins or so. Alternating high vertical handles and upper horizontal ones. 56kg for 2 sets, 96kg for 4 sets. Each set took circa 15secs.
Fri
AM
Mil 47.545, 116 (extra: 60kg 15)
Chest Suppt Row 3566 (actually was: 6,6,6,6,7,9-10)
PM
(Unplanned) Max Bench (pinkies on rings) 20,30,40,50,60,70,801,901,1001,1051 PR (good use of tension and lats), 110*Fail few inches above chest
Speed Bench 5262 (reduced volume because of maxing out)
The rest of this workout shall never be spoken of again (apalling chin up and lateral raise strength)
Weight Kip Chins (at 132kg bw)
+15kg3,2
+10kg2-3
Bw strict chins 2!!! Bleurgh!
BB Shrugs 1006, 802*12
Bench supported Rev Flye 5kg
Lateral Raise struggled with 10kgs, couldnt get any with 17.5kg
Crucifix hold 6kg each hand ?s, 5kg45secs
Pallof Press up to 10 on the stack
Sat 14.1.12
Power Clean 40,60,70,80,90,100,110,1151, 120F Disappointing but I havent been training it
Dead 115,1305, 1505 (plates fell off the bar) 15020 easy and very quick
Back Sq 708*2
Rollouts
Sun
Kneeling Jump 9*3
AND THE NEXT WEEK
MON Prowler
TUE Fr Sq
WED Bench, Chins
THU Prowler
FRI Dead
SAT OFF
SUN Mil, Weight Chins
jealous of that gym, dude
WEEK 13
MON 16/01/12
Kneeling jumps 53
Prowler(40ft?) 562, 962, 1164 High handles. Using dress shoes so very slippy!
TUE 17/01/12
AM
Box Jumps to 38inches 4*3
Fr Sq 8736, 1*12 [quite a few more in tank - but my knees are taking a beating from front squats - I dont like to sit back as it decreaes my strength (and seems to increase the demand on the core to keep me from crumpling) and instead prefer to drop straight down - this has taken its toll on my knees and Im not going to get away with it any longer - there is also some valgusing going on but not a huge amount - I will have to switch to back squats and try and keep some fronties in the program as an accesory exercise - perhaps with anderson front squats or box front squats]
PM
Speed Dead 120
Pinch Deadlift up to 57.51, 503, 36.25*20
Fr Sq Iso hold at lockout (for abs) 18510s, 12530s
[Unplanned Extra Work] Back Sq (fairly narrow stance, not to a box) 60,70,80,90,100,110,120,130,135*3 [predicts a max of 150] Fairly easy and was working well with the cue of breaking the bar across my back by pulling it down
WED Workouts felt really good today
AM
Bench 7736, 114PR
Bench Paused Singles 70,80,90(last one hard)
Db Chest Suppt Row 3557, 111
Db Bench 35*10PR
PM
OH Rack Lockouts (eyebrow height) 6212, 701, 771, 801 Really good use of tension in glutes,legs,abs,lats
Chins 10,10,9,9
Shrugs 1028, 8015,20
Pallof up to 10
THU
Prowler 80kg total weight2 trips, 1362 (too much - struggled even to get it moving but was slightly up hill, was wearing suit trousers I couldnt really move in!, and the ground was wet), 110*2
FRI AM
Broad Jumps 5*3 - 4th set was best — best jumps were around 103in or 8.5+ feet [measured from heel to heel -apparently the official measurement of a broad jump is toes to heels so it looks like I need to take 12 inches off this figure and I’m down to only 91in or 7.5ft BUGGER!] (132kg bw)
Dead 157*20 Felt easy but took too long (90secs) Lots of time wasted between reps as I kept dropping the bar (I hate eccentrics) and the rubber plates meant it was bouncing around all over the place.
PM
Back Sq 100,110,120,130,137,142,147.53 GOOD (last set - form broke down [maybe because I went down too low] on the 3rd rep — still makes for a very pleasing 160kg max)
Speed Back Sq 7582
Rollouts 45
SAT
PM (actually 0200 Sun Morn) BW 132 Drunken Kip Chins 1*16
SUN
PM
Mil 52.517PR
Speed Bench 5593
Cl Gr Bench 65,75,85,901 (probably a PR) then Pinkies on Rings 903
DB Chest Suppt Row 3558, 112
Db Row R 115 continuous L 120 Paused on floor
OH situp w 20kg Oly bar 310 hard
Crucifix hold 7.5dbs 35s
Lat Raise 7.5 15, 21
Bench Suppt Rev Flye 512,12
WEEK 14
MON
PM
Prowler 402 trips, 508 trips — 90s rest, each trip took 10-12s
TUE 24/01/12
AM
Back Sq 1202, 1371, 152.5*3 (gives max of 167) Not happy with form on last rep in particular
Front Sq 60, 80, 100, 112, 125*1
PM
Box Jump 40"*1 only!, 38"*4 at 132kg bw (this is significantly down from 44" at 126-128kg bw [6 weeks ago] - all my lifts have gone up massively but my box jump is down - well boo-hoo! Here’s to getting fat and strong -Actually the more I think about this the more odd it seems; my back squat has gone up 20kg since 6 weeks ago, I’ve only gained 6kg of fat [might be muscle in there] yet my box jump has gone down 10% - maybe it was an off day)
Speed Deads 13081 V v fast
Trap Bar Dead 55,95,115,135,155,175,195,215,235,245 PR (by 50kg!)
Front Sq Hold at lockout (for abs) 1908secs, 13030secs
Wed 25/01/12
AM
Bench 85*16 PR (by about 11 reps)
Db Chest Suppt Row 59, 113
PM
Seated Rack OH Lockouts from eyebrow height
70,75,82,851 PR +5kg, 87F only got a few inches off the rack (so top of head height), 65*12
Kip Chins at 135.4kg bw 10,10,10,9
Shrugs 10510, 8215, 20
Pallof up to 11
Thu 26/01/12
Prowler pushes about 15ft up to 130 – pointless maybe but no longer allowed to use the gym prowler outside
Band Tri exts 250
Band Face Pull30
Band seated row100
Band Pull Thru*100
Fri 27/01/12
AM 0745 (too early for me to workout)
Felt sluggish and awful today and everything felt like shit
Broad Jumps 4*3 Most of these were around 90-95inches, then in last set I suddenly jumped 7-10inches further and got to 102(still below last week’s)
Deadlift 531 1+ week
1275 (you know you’re ahaving a bad workout when you felt fibres pinging in your butt when lifting such a light weight), 1473, 167*15 (suprisingly easy for how shit I felt but still felt shit [how eloquent I am] - video below)
PM
3 count Pause Squats (these were 1-100,2-1000,3-1000 as fast as could be said - so probably not 3 seconds then)
60,80,100,110,120,1303, 140,145,1501 (the 145 and 150 form went somewhat)
Speed Squats
8082
Rollouts
Some
Sat 28/01/12
Military Press 57.5*14 +4rep PR
Speed Bench 57.593
Pu Press up to 90*1
Chest Supported Db Row 36410,1*14
Oh Situp: Oly Bar12, 2510, 30*8, 12.5!*12
Sun 29/01/12
Went to an American Football try out/combine testing day (over here in UK):
Weight 299lbs
Wingspan 216cm = 85 inches =7"1’(have thought for a long time it was 7 foot flat)
40yd dash - 5.68
Broad Jump - 7"3 (87 inches = lower score than what I can actually do because the rules were we had to stick the landing and I kept faulting)
Vertical Jump - 16" My reach is 8"8’ and my jump was 10"2’ (this is why I am useless at basketball!)
Bench 96kg (yes 96) on a shitty golds gym 6kg bar - 7 reps PR by 6 reps (did 90*6 back ON 29/11/11)
Cone drill ?
Shuttle run 5.?
DELOAD WEEK 15
Mon 30/01/12
Rowing Machine 10s on 90s rest! *8 Avg Split 1.10, Lowest Split 1.07
Tue 31/01/12
Training with Dave - messing up my deload week but having fun
Box Jump 41.5" at 136.6kg bw - no warm up, just did the jump
Rack Pull from well below knee cap (height was 20", where a standard deadlift is 10" - I’m measuring from the floor to the top of the bar; maybe if I did 270kg rack pulls every week for 10 weeks, lowering the bar an inch every week, I’d get a 270kg full ROM dead in 10 weeks. I’m not going to try it but it’s a thought…) - 100, 140, 170, 200, 230, 2601, 290F (got it off the rack but couldnt lock out because of horribly rounded upper back), 2701 w a hitch, 280F (would have got this if I’d gone for it straight after the 260) [Dave did 210, F on 220]
All in all Rack Pulls were very humbling - I was expecting much more weight - was going for 300 but they were really rather low (in height). Lots of work to do before I hit my 300 full range dead.
Max holds from rack 310F, 300F, 2808secs [Dave did 2203] Both our grips were shot
Squat with Chains (chains weighed 11.4kg each, so 22.8 total)
60,80,100,120,130,140*1 (140 22.8 chains makes 162.8 total weight)
Thing about chains is they hang straight down and make it difficult to sit back so i get pulled forward most horribly - form on the 130 and 140 was dire.
Db Push Press up to 40*7 on Right arm (couldnt be bothered to do left) - could’ve done more but was breathing hard
Dip 1!
Wed 01/02/12
Back to the Deload …
BPr 45,55,65*5
CSR 3048
PM
Kip Chin Abominations 4*10
Rack OHP from eyebrows 45,50,55*5
Shrugs 60*something
Pallof
Thu 02/02/12
Trying out the Fat Gripz
Double Overhand Fat Gripz Rack Pull (10 inches like the other night)
up to 120*1, 130 couldnt budge
Mixed Grip Overhand Fat Gripz Rack Pull (10 inches)
1801
Add chalk - 1851 (mis-loaded bar - unequal load)
Tried the 130 double overhand w the addition of chalk - no go
Rowing Machine 8*15s w 85s Underpowered
Fri 03/02/12
Kneeling Jumps3
Broad Jumps3
Anderson Front Sq 705
Speed Back Sq 605
Rollouts
Random Strict Curl (arse, back, head in contact w wall) up to 55*2
Sat 04/02/12
Db Push Press (right arm only)
34,40,46,48*1 PR by 3kg (could’ve gone for the 50kg db [heaviest in gym sadly] but will save it for another day)
Lat Pulldown
130kg full stack*3
One arm Db standing strict press
up to 30*3 only on Left
Mil
32,40,47*5
Speed Bench
45 6*2
DB CSR
30 3*8
OH situp
20 Oly bar 3*10
hey man, your form was loose as heck on those OHPs, try bringing your elbows in and make sure (when viewed from the front) they move up in a straight line. Tense your lats at the bottom keeps it tight
WEEK 16
MON 06/02
Box Jumps 31.5" 53
Back Sq 93,108,12210
PM
Speed Dead 115
Fat Gripz dbl overhand chalked 1005,1105
Fr Sq Iso hold 1928,13032
TUE
Bench 8063, 118 F on 19th
Db CS Row 357*10
WED
Rack OH Locks eyebrow height 6712 (smith807 nose height)
Shrugs10710, 8520
Pallof 11*20
PM
Chins 11,10,10,10 (4mins)
Prowler40kg 8 short trips high handle up and low handle back = one trip
THU
Push Press 602, 701, 806 with a drop and clean every rep in 75s, F on 7 (or couldnt be bothered to make it - sooo out of breath), 901, 95*1
Started Foam Rolling again
FRI
Broad jumps: best 107in (heel to heel so 95 toe to heel) (triple broad jump to end)
DL 117,135,152*23 (17 in 42s or 23 in 61s)
Rollouts
SAT
Foam roll plus kneeling jumps
Mil 5763, 115 (not bringing the bar low enough - real problem with this)
Fat Gripz Clean (simulating an axle) 806
Fat Gripz Clean and Push Press (simulating an axle) 805
Speed Bench 5563 (running out of time so abbreviated)
Db CSR 35511 (2mins rest)
Oh Sit up 2010, 30*8 (ropey)
Mon 13/01/12
Box Jumps 3643
Squat 130*10 in 65s bw 135
Eve
Speed Dead 125 (tried with 22kg chain weight and 115 for last set)
DB Ohp seated (not 90degree) 30s*10 [random bit of fun]
Pinch Grip Dead 408, 42.510s
Front Sq Iso hold for abs 1973-5s then fainted!, 13537s
Tue Conditioning, prowler
Wed
Bench 8733 [program said 43 but forgot], 8713
Db CSR 35412
PM
Seated OHP RAck Lockouts 70*12
Kip Chin Abominations 11,11,11,8 (lost motivation) at 140kg bloat weight
Shrugs 11010-12, 8720 [going to drop these out - dont see the point]
Pallof Press 1110, 1220
Thu
Conditioning, Prowler, random set of strict chins (these were strict, don’t tell me otherwise - my goal is to do them like big terry hollands at 200kg in this video [2.30+]
VOS TV - Terry Hollands - Training (25/01/12) - YouTube]
Fri
Broad Jump to 109in or 97 toe to heel which means Iâ??ve just passed the 8ft mark at 138.3kg bw]
Deadlift 162*20 17 in 35s and 20 in 50s Boom
Too much bouncing - btw grip wasnt failing in video - I just didnt have the right hand spacing
Rollouts 3*5
Sat
Mil 6243, 1*12 The ROM is concerning but my previous best at this weight was 6 so …
DB Seated Ohp - tried 35s for some reason 1 rep on right arm, 0 on left
Speed Bench 60
DB CSR 353-413, 1*10
OH Situp 20, 22, 25
so jealous of your gym, mate
Jealous because I can do box jumps and drop weights on a platform (only 9-5pm though as the residents complain about the vibration! - lucky i work next door so can go in lunch break)?
The farmers walks and atlas stones is at a different gym - got a novice strongman comp there on March 31st.
You shouldnt be jealous of my gym given that Ive got the biggest deadlift of anyone.
But you probably have the biggest squat in your gym!
260kg deadlift
250x1-2 deadlift
Other stuff from past few weeks
Ross - cant post the link here, but it was from Pullum Sports, sold as singles. Holy shit - pretty sure I didnt pay £132 for mine. I reckon it can hold 85kg of 10kg plates max due to length, maybe 100kg with 15’s - i will probably be looking for another one next year. Handle is fairly thin but not uncomfortably, and it isn’t long enough to take a FatGipz - the only bad point really