AAAWWW MMAANN!! What a cool power rack! Greatlifitng too!
2009-4-16 (post-tax day grinder session)
Deadlift
135x5
225x5
315x3
395x5 (85%)
420x3 (90%) battery died
440x2 (95%) (recharge just enough to get this)
Bottoms up Good mornings from parallel
225 3x8
Ass. Natural GHR’s (mini band)
2x6, 1x8
Less tension on the band today. Hammies be pumped. Ready for the deload.
[quote]skidmark wrote:
2009-4-16 (post-tax day grinder session)
Deadlift
135x5
225x5
315x3
395x5 (85%)
420x3 (90%) battery died
440x2 (95%) (recharge just enough to get this)
Bottoms up Good mornings from parallel
225 3x8
Ass. Natural GHR’s (mini band)
2x6, 1x8
Less tension on the band today. Hammies be pumped. Ready for the deload.[/quote]
Nice pullin’ skid!
I’m no expert, as you well know, but are your hips coming up too fast?
And what are you hooking your feet under for your natural ass GHR’s?
[quote]soldog wrote:
skidmark wrote:
2009-4-16 (post-tax day grinder session)
Deadlift
135x5
225x5
315x3
395x5 (85%)
420x3 (90%) battery died
440x2 (95%) (recharge just enough to get this)
Bottoms up Good mornings from parallel
225 3x8
Ass. Natural GHR’s (mini band)
2x6, 1x8
Less tension on the band today. Hammies be pumped. Ready for the deload.
Nice pullin’ skid!
I’m no expert, as you well know, but are your hips coming up too fast?
And what are you hooking your feet under for your natural ass GHR’s?[/quote]
IT’s definitely a possibility. I’m hoping the GM’s will wake the glutes up. I felt todays DL more in the glutes and hams than the back, so I think a shift is happening…
Picture above. I load up the bar and chock it so it can’t move. Hook the ankles under and grasp the band. band only helps at the very bottom.
Congrats on the rack skidmark. That is going to really aid your lifting. That really is awesome, couldn’t happen to a more dedicated guy. I’m extremely happy for skidmark. Now you’ll really be staying strong and living large!
[quote]skidmark wrote:
2009-4-16 (post-tax day grinder session)
395x5 (85%)
420x3 (90%) battery died
440x2 (95%) (recharge just enough to get this)
Ass. Natural GHR’s (mini band)
2x6, 1x8
[/quote]
Wow, great job! Also, thanks for the pic on the GHR. I’m getting ideas…
[quote]
soldog wrote:
skidmark wrote:
And what are you hooking your feet under for your natural ass GHR’s?
Picture above. I load up the bar and chock it so it can’t move. Hook the ankles under and grasp the band. band only helps at the very bottom.[/quote]
Cool - yet another way to use a power rack!
very cool use for the natural GHR
Nice work on the pulls, I bet you are going to find allot of uses for your new rack.
you bastid.
kmc
[quote]kmcnyc wrote:
very cool use for the natural GHR
Nice work on the pulls, I bet you are going to find allot of uses for your new rack.
you bastid.
kmc
[/quote]
Ah - the bitter taste of jealousy. I love to chase it with a nice port…
Hey, nice rack! (How often does a guy here that??)
Nice pulls, too, Skid!
[quote]skidmark wrote:
kmcnyc wrote:
very cool use for the natural GHR
Nice work on the pulls, I bet you are going to find allot of uses for your new rack.
you bastid.
kmc
Ah - the bitter taste of jealousy. I love to chase it with a nice port…[/quote]
Its good man, enjoy it, I have too many projects going on in the garage - which I only see once a weekend anyway.
rock it out with the rack.
It does go well with port doesnt it.
kmc
Nice pullin’… those will put some marks in your undies Skid… hahahaha… get it, marks in your undies… your name is Skid… so like if you put them together, you get… ahem- sorry, I digress… too early in the morning for that.
Seriously though… a double at 95%… sweet!
[quote]bunny7568 wrote:
Nice pullin’… those will put some marks in your undies Skid… hahahaha… get it, marks in your undies… your name is Skid… so like if you put them together, you get… ahem- sorry, I digress… too early in the morning for that.
Seriously though… a double at 95%… sweet![/quote]
Actually that’s where I got the name from…marks in the undies.
Thanks for the props, Bun.
they do sell black underwear…
just a thought
and again nice pull work
kmc
okay - 1 successful cycle of 5/3/1 where rep maxes were met and exceeded
New working weight maxes to figure percentages from for the next cycle are:
Bench: 245
95% = 235
90% = 220
85% = 210
80% = 195
75% = 185
Squat: 355
95% = 335
90% = 320
85% = 300
80% = 285
75% = 265
Military: 170
95% = 160
90% = 155
85% = 145
80% = 135
75% = 125
Deadlift: 475
95% = 450
90% = 430
85% = 405
80% = 380
75% = 355
wave 1 (5’s):
BP 185,195,210
SQ 265,285,300
MP 125,135,145
DL 355,380,405
Wave 2 (3’s)
BP 195,210,220
SQ 285,300,320
MP 235,145,155
DL 380,405,430
Wave 3 (5/3/1)
BP 210,220,235
SQ 300,320,335
MP 145,155,160
DL 405,430,450
Assistance for Squat will be zerchers from the bottom or box squats
Assistance for DL will be sumo DL
I did some test pulling today with light weights and I am definitely not firing my glutes to move the weight on deads. I’ve been doing quad work the last few weeks and the p-chain has gone out the window as a result.
Deload wave starts tomorrow.
Why does that look like the match classes
my “tutor” took for me in college…
I kid I kid, looks like a sound plan.
Is 531 based of off Prelepins table…
it looks like it is.
kmc
You’re right! I hadn’t noticed that, but it does have you doing around 6-10 lifts in the 90%+ range per week with the bulk of the volume in the 75-85% range.
Sharp eye, kmcnyc!
Great cycle. Take the positive into the next one.
[quote]63Galaxie wrote:
Great cycle. Take the positive into the next one.[/quote]
Thanks. I’m just grateful that I can do this stuff. I’m watching all my friends fall apart from disuse…
I read about the tables in college,
and re-read about it recently…
so its my new buzzword
kmc