You’re a madman.
Awesome work.
1 Like
I read the sad news today about the passing of Kim Wood.
I got to meet him in 2007 with my strength coach lifting partner who was friends with Kim. My buddy was briefly staffed with the Baltimore Ravens at this time.
We all trained together that day and the 100rep squats were something Kim and Dr. Ken introduced me to. I didn’t know if they were messing with me or not, but Kim’s influence changed my entire lifting philosophy.
Thursday
Heres the pec flys I’m doing because I do what I do with what I have. I’m already getting girthy implementing the snack pack
55s 2-sets (2reps, 3reps)
2 Likes
Friday
Quickie-
Side bends-
Warmup with 100# tucked under my arm x20 side bends ea. side
Hammer bar side bends-
Up to 150# x5ea side
Then another 20reps each with 100# plate.
Back sides are feeling blasted!
1 Like
Saturday
Obliques are pretty sore!
And brings me to the topic of conventional deadlift. I hear a lot about how squats are something you should bring up if you want a better deadlift and I blindly agreed but I’m seeing it differently now.
The squat and the deadlift tax posterior chain. One reason a person can’t get the deadlift up is because they do too much squatting and deadlifting too close together, of course a powerlifter needs to squat first, then deadlift hours later in a meet.
But the obliques play a major role to keep you strong in a heavy hinge! That’s what I’m starting to theorize.
I have more on this later on, to be continued. I wanted to deadlift today, but it’s best not to with my DOMS. A major problem I had years ago is I wanted to squat and deadlift all the time, my mistake was not saying, do something else.
This is also why all the overload of information on the Internet might be a good thing.
EZ floor pullover up to-
113 x2
I did skull crushers with 102#
Floor Press-
Shoulder width up to-
175 x10
195 x2
206 2-sets of 2
2 Likes
Sunday
Continuing the deadlift talk, I been reading the 600# deadlift thread, well I need to get past 500 first.
I will say my long time lifting partner deadlifted 500 within 3-years of serious training and I did 405. We were about 23. He is 6 foot 1 and has always been in the 250# BW range. It took him about another decade to hit 585 and he has never deadlifted 600. He told me mid 5s and his back has issues. I had the same problem with mid 4s. So there’s our size to strength correlation there.
Anyway, the first that needs to be done it get used to pulling heavier loads and here’s the lift I found for that. This lift is a tad easier than a block pull but being as the load is compacted, you totally feel this load!
Key notes here, I’ve not done this lift in over a year and today I used a ROM progression by standing on a plate plus I did 2-reps plus this was AFTER a heavy set of 10 SLDL, my back/glutes were fried.
My best in this lift over a year ago was 550x1 from the floor, barely able to be fully locked from the plates hitting my legs.
SLDL-
292.5 x8 Full ROM DOH
11” block SlDL 340 x10 PR!
Loading pin deadlift standing on plate-
Up to-
475 x2 PR!
This is 15# heavier than my heaviest most recent block pull, also my form is way better, no jerky leg at the start, this is how I start all my deadlifting now from every height and it makes a world of difference
2 Likes
Monday
Pencil neck day for recovery!
Calf raises 3-sets pyramid 100reps, 75reps, 80reps
Shoulders laterals and upright rows to Y press outs up to 23.5s
EZ reverse curls
Neck curls up to 85reps
My last comment for now on the conventional deadlift, I posted an interview with Marvin Eder, the man deadlifted 660 without training the deadlift. He does not say how he did that but he mentioned an exercise he did that I think is how he did it. Bill Starr did something very similar.
That’s all I got for now. I’m looking forward to my next back day. Whenever that will be, when I recovered and ready.
But I felt real good today and felt worked hard in a good way!
Haven’t felt like this, I don’t think ever. It might of taken me 25years to finally crack the code?
2 Likes
Tuesday
Anterior chain
Front squats with the hammer-
Up to
130 x5
140 x5
150 x6
Goal was 5reps and I got 6! 10# increase. Every set was cleaned from the floor.
Tricep extension pushups
Barbell curls 2-sets of 50
3 Likes
Nice!!
1 Like
Wednesday
Flyes with the hammer bars-
Sets of 10 adding 10# up to 41# x10
56#ea x 3-sets of 2
Bent over laterals-
Up to 32# bells x10 chicken wing style / x15 regular style x 2-sets
1 Like
I wanted to test a quote here so I picked this one.
The argument of this is similar to a stienborn squat. Nobody smart loads too much weight on a stienborn squat just like nobody loads too much on a continental squat right away.
If you load too much on a continental squat you won’t even be able to bounce it to the mid back at all.
The back squat puts pressure on the spine too.
The argument I present here about this lift and being loose is, well you can’t skip out on the mobility part at all. There’s no getting out of it, your forced to do the mobility with this lift in contrast to unracking. To me that seems better.
Analogy, watch Larry wheels buddy rip a pec on incline. Had he started with the load at the bottom, he’d been more safe. Instead he felt good, loaded a little too much untracked it, looked bad and shaky coming down and “snap”.
Should’ve quoted yourself.
Well yeah, because you’re limited by how much weight you can actually get up your back, unlike a back squat where you don’t have to worry about that at all. That’s my point, that you can use more weight and keep your form tighter without jumping a bar across your spine. Why be limited by your spine and not your legs in a squat? Personally, I’d rather squat more and get big legs than have more “mobility” by throwing a heavy bar over my spine while in a potentially compromising position. If your form is good I would argue that back squats are safer as far as injury risk goes, so that plus being able to hit my legs harder with a standard back squat + unrack means what use do I have for anything else right now?
Larry (and I’m presuming his training partner) are known gear users who consequently have a higher propensity toward muscle tears, especially when people try to use the same weights Larry is using. If you are natural, train intelligently, and pay attention to fatigue and overuse this analogy is essentially worthless to overturn my points that I have already made.
The argument isn’t about squats and squatting more weight.
The argument was about the continental style being the best way to do a “good morning” and safe.
I’ve done both styles and to me unracking a weight with the bar high on the shoulders and having to go down into a good morning has never felt as good as hiking the bar up the back and being forced into the bottom of a good morning and working to get that thing up the back.
You do you. When in conflict I value my results over your opinions, so I’m going to keep doing what is already working for me in this instance.
I never said you should do it.
I simply said the continental style squat is the best way to do a good morning. I still feel that way about it.
Thursday
Stienborn squat-
Up to 216 x 2-sets of 4 switching sides.
What a great lift! Works the entire body.
I was so tired today and if I had a rack I could have easily said NO to stienborn squats but squatting without the rack totally made my sleepy candy azz focus. Tilting the bar in the shoulders makes me more aware than unracking. It’s like, life or death you can’t Fk this up mindset. Not with steel plates.
That was a 10# increase from last time and I need more sets before adding any more weight.
EZ tricep extensions -
4-sets of 20 pyramid up.
2 Likes
It’s not worthless because many natty people hurt themselves on the way down from unracking.
My point was had he attempted to lift from the bottom he’d been less risk of that injury.
Anytime a weight is unracked at the top there’s a chance positioning can be off, this is more risk.
In a perfect world everyone could do as you describe but people ain’t perfect and sometimes people get caught up in the moment and well he had spotters so that’s another safety feeling.
Ok so technically you’re right, although I’m not going to let slide the fact that you insinuated and hinted at this a multitude of times already:
So sure you never outright said I should do it but you’re pretty insistent that you think I haven’t tried it and need to.
And I said I disagree and gave my reasons and peaced out only for you to resurrect this whole thing after no one else cares about it anymore, including me. I don’t think it’s the best way for reasons including but not limited to spine safety, injury prevention, overloading absolute load, and unracks are not any more dangerous if you’re natural and know anything about training but what you do with that information is your deal, not mine.
You’re right, I don’t want it.
Going to leave this here until it sinks in:
I honestly believe you haven’t done it and that’s fine.
I’ve talked with other people whom have done them, even if they might not agree with me saying it’s the best way to do a good morning, they don’t need to argue it because they still can understand what I’m saying. It’s a lift that looks really bad but everyone that I’ve engaged with that do it and had clients do them, they all say that it’s opening up things they didn’t know and actually feels good.
Everyone who’s not done them say the same thing, looks like a disaster just waiting to happen.
But my argument is, there are things that limit one from going too heavy on it. It can still hurt anyone, but there’s more a respect the weight mindset automatically instilled in that lift.
But even if it’s the best way to do a good morning it does not mean it’s now the only way and I do this continental way all the time. I just find it the best way to do them and I actually haven’t done them in months. Being that I don’t have bumper plates I’m not too eager to go heavier on them, so I think I’m gonna do some doubles with them for now instead of attempting heavier than 180#. For regular good mornings I can clean and press the weight on the shoulders first. The only reason I don’t want to go heavier is I don’t want to drop steel plates in the garage just in case I fail. So I need more sets with current weights that I’ve already done in that lift.
Funny, he is the one who felt compelled to argue ME about it. He needs the sink , not me.
And he’s only stronger than me at some areas bench and triceps. He needs work on the deads and squats and overall core.
I did my first 405 dead from the floor at age 23.
But he and you should be blowing past me soon enough……… I’m getting older and older………