[quote]squat1000b700 wrote:
Wow 10 hours sleep I want your life that’s plenty
that is a nice total you are working on.
Two things that helped me alot were. Weighted 45 degree back extentions. I would use a cambered bar at my best I think I did 315x6
heavy one arm rows one set to failure (krock rows). If I could get over 20 reps I would move up 10lbs. At my best I did 150s for 50 reps
I would do those once a week. Start off slow with those they are ass kickers
Don’t be afraid to throw some x12 heavy leg press in there as a shock to the system just make sure you pull you low back into the seat
Eat eat eat
Jim [/quote]
I’ll get 10 hours of sleep when someone invents a 30-hour day…
Do we have a bench with those footy things on it for 45degree extensions at our gym?
[quote]tom8658 wrote:
squat1000b700 wrote:
Wow 10 hours sleep I want your life that’s plenty
that is a nice total you are working on.
Two things that helped me alot were. Weighted 45 degree back extentions. I would use a cambered bar at my best I think I did 315x6
heavy one arm rows one set to failure (krock rows). If I could get over 20 reps I would move up 10lbs. At my best I did 150s for 50 reps
I would do those once a week. Start off slow with those they are ass kickers
Don’t be afraid to throw some x12 heavy leg press in there as a shock to the system just make sure you pull you low back into the seat
Eat eat eat
Jim
I’ll get 10 hours of sleep when someone invents a 30-hour day…
Do we have a bench with those footy things on it for 45degree extensions at our gym?[/quote]
jive turkey:
i agree about the sleep … but you know as well as i do if there was a 30 hour day we would end up working more.
we have two 45degree back raises one buy the raquetball courts and one i like even more upstairs.
I am courious to find out what “those footy things” are … are you ref to what you wear on your feet lol
i read the andy bolton artical and it reminded me of some things i was not dsoing right with my pull. using the bar flex and set up is something i have to go back and review over and over. Every few mounths my pull goes to hell. when it does i go back to the basics.
405X5 (with tech adjustment flying off floor)
465X3
500X1 all fast and easy
500X1
500X1
500X1
500X1
then 405X16
back foot elevated static hold lunge with arms out straight (45 sec each leg)X2
paired with ab wheel knees on bench 2X20
90lbs kettle bell very explosive swings strainght above head arms straight
one prowler suicide with 45’s
DONE
phyiscal therapy for back and neck
one hour of massage … ultra sound and stretching
i was very happy with today nice change up
jim
even when u have been lifting for a long time you still need coaching and u still need to focus on the basics
[quote]Grneyes wrote:
squat1000b700 wrote:
do you mean how long does the phyiscal therapy session last for ? Or many weeks ? Ect
Grneyes wrote:
How long is your PT for?
How many weeks? I’m assuming each session lasts an hour or so?[/quote]
I imagine my physical therapy will last as long as it takes for my back and neck to get back to normal. I have been able to train around it for the most part my strength has suffered … The morning are the worst when I wake up. It takes me a good 30 mins to get moving. Some sessions are longer than an hour. It all depends on how many others are in there getting treated.
I don’t think they are used to working in someone like me I heat alot of wows and the occational dam lol
[quote]squat1000b700 wrote:
Wow 10 hours sleep I want your life that’s plenty
that is a nice total you are working on.
Two things that helped me alot were. Weighted 45 degree back extentions. I would use a cambered bar at my best I think I did 315x6
heavy one arm rows one set to failure (krock rows). If I could get over 20 reps I would move up 10lbs. At my best I did 150s for 50 reps
I would do those once a week. Start off slow with those they are ass kickers
Don’t be afraid to throw some x12 heavy leg press in there as a shock to the system just make sure you pull you low back into the seat
Eat eat eat
Jim [/quote]
Haha the total probably doesn’t seem like much to you, but I’d be happy with it
I’ll try throwing in sets of leg press after squats tomorrow, haven’t done those in a while.
That’s some serious weight on the 45 degree back extensions, I should give them a try, too.
I like the d-bell rows a lot, my best so far is only 85x22 though. 150x50 is impressive
good luck with the physio jim, I had to go through some of that over the summer ( broke my right hand, dropped an atlas stone on it), and it sucks
[quote]ThirdUncle wrote:
squat1000b700 wrote:
Wow 10 hours sleep I want your life that’s plenty
that is a nice total you are working on.
Two things that helped me alot were. Weighted 45 degree back extentions. I would use a cambered bar at my best I think I did 315x6
heavy one arm rows one set to failure (krock rows). If I could get over 20 reps I would move up 10lbs. At my best I did 150s for 50 reps
I would do those once a week. Start off slow with those they are ass kickers
Don’t be afraid to throw some x12 heavy leg press in there as a shock to the system just make sure you pull you low back into the seat
Eat eat eat
Jim
Haha the total probably doesn’t seem like much to you, but I’d be happy with it
I’ll try throwing in sets of leg press after squats tomorrow, haven’t done those in a while.
That’s some serious weight on the 45 degree back extensions, I should give them a try, too.
I like the d-bell rows a lot, my best so far is only 85x22 though. 150x50 is impressive
good luck with the physio jim, I had to go through some of that over the summer ( broke my right hand, dropped an atlas stone on it), and it sucks
[/quote]
this is why it is so important to lift if possible with stronger lifters. if you can’t lift at least watch or read what they are doing. i used to think that holding onto a 100lbs plate on 45 back ex was good untill i seen louie simmons who was 60 something at the time doing them with a cambered bar with 225 for sets of 12. i was like wow i need to do that … one time i went up and worked out with Jim Wendler i was doing one arm rows with 100lbs for sets of 12 he was like you pussy … your f@#cking weak. He showed me a video of mat k … (kroc) needless to say i started getting after my rows which really helped my lock out on my deadlift.
have you ever noticed when someone breaks a record many follow … most have to see it before it can be done.
wow it has been a long time since i posted. I have still been training hard. alot has heppened since the last time i posted. i got in a rut burned out, so i decided to take a job half way accross the country. After going all the way out there i decided i didn’t like the job and that i was running away from my problems (which is something i have done for years)
It was a good kick in the teeth for me as far at my buisness I have it made here with a few small changed i am set.
The thing that really sucks is by running off i destroyed the best relationship i have ever had in my life. good relationships are very hard to find and so is a good person. I had both and i fucked it up big time.
the one good thing to come out of this is self improvment (there is no way in hell i would have admitted this to anyone even a couple mounths ago) and when i am having a tuff time i go to war in the gym so expect some big pr’s in the near future …
sad thing is i would trade all the pr’s in to make things right … I can’t focus on that right now … forward i must go …
I have decided i am radically going to change things up. I am going to do some dog crapp training for a couple months. For those of you that don’t know in a nutshell it is one exercise per bodypart. One set to failure with a rest pause. Followed by some extreme streching. This is very different for me especally controlling the on te way down. So it is going to take some time to get used to.
a1
warm up snatch
3X3 150lbs 12 rp 4 rp 2 = 18 (will add a 20lbs chain next time)
i really like warming up wit some sort of olmypic lift i will contiue doing that.
Chest exercise
dumbell flat press 150’s
12 rp 4 rp 2 = 18 (goal 911-15) (will add a 20lbs chain next time)
shoulders
seated millitary hammer shoulder press
2 45’s and a quarter each arm
12-6-3 total 21 (goal 15-30)
rack lock outs (15 from top of elitefts rack close grip)
315 16-7-6 =29 (Goal 15-20) def way too light lol can you says years of benching with a shirt lol
wide grip pull up
10-5-4= 19 goal 15-20 will add 25
deadlift 1x12
315
that was way too light i thought contolling it on way down would make it really tuff.
I should have down i more set. ']
i really enjoyed the extreme streching.
i really enjoyed my work out today i wouldn’t reccomend it for a novice lifter. i am looking forward to seeing what happens
[quote]willsee wrote:
Where do you lift at?
I saw the video you posted of the UofL rower…maybe you can train the football team, they seem a bit soft.
I’m a UL graduate and live on the other side of the river now.
Very impressive lifts you got mate.[/quote]
Joe kenn is the strength coach for football at u of l. i know him personally he is one of the best strength coaches in the country. The talent is way down right now i don’t care how good a strength coach you are if you don’t have the horses it ain’t going to happen.
I lift at Lexington athletic club in Lexington Kentucky. I train all my clients there as well.
Your not far away feel free to stop in anytime we have a good crew.
WED november 25th the day before my second thanksgiving this year.
Day 2 doggy crapppp
b1
WARM UP
HANG CLEAN
3x3
150
185
220
Biceps
Standing barbell curl 135LBS goal (20-30)
13 RP 6 RP 5 = 24
I Cant remember the last time i did curls as a first exercise lol
forarms
dumbell hammer curls 70lbs goal (11-20)
16 rp 15 rp 11 rp = 42
way too light lol
calves
seated calv raise 6 45’2 5x5 temp stretch (goal 10-20)
6 rp 6 rp 6 rp = 18
time kicked my ass
hamstrings GHR back elevated on a box slightly below the knee (holding a 45lbs) goal (15-20)
12 RP 10 RP 8 = 30
next time blue band too easy
quads
very narrow stance with olympic lifting shoes cambered bar squats super deep
350X8 ss
400X8 ss
back down to 350 for a 20 rep widow maker set my lungs gave out before my legs.
squatting after training hamstrings is weird but i enjoyed it could have gone up alot heavier
i am really enjoying this right now it is alot of fun … i like busting my ass and getting out and the extreme streching feels really good. I wouldn’t reccomend dc for someone just starting out.
I am looking forward to seeing my progress over the next couple months.
note on tuesday i did fasted walking for 30 mins a first for me as well. I will go for a long walk in the amm tomm.
on a personal note i have 5 dogs living at my house right now. a english bull dog. three pits and a pug lol the excitment never ends
