[quote]DaCharmingAlbino wrote:
PR Calories
1 quart Kefir - 740
Sushi Box - prob 200
1/2 Safeway Deli Pizza - 330
1 protein shake with peanut butter,whole milk and coconut oil - 1500+
1 protein shake with whole milk only - 1079
3800+ calories.
And there’s still some baby back ribs in the fridge…
Crazy music camp week is over and I’ll have time for real home-made food now.[/quote]
Thats my kind of PR!
2009-7-18
Anderson squats from parallel
135x3
225x3
275x2
315x1
330x1 (PR +10lbs)
340x1 (PR +20lbs)
280x5 (raise weight on the 5’s)
Standing Pin Press from nose
115x5
135x3
155x3
175x3
195x1 (PR +5 lbs)
165x6
Pullups (med grip)
BWx5
+35x6
+65x3
+92.5X1,1,1 (PR weight + 2.5lbs)
+65x5
Good session. I was expecting much less on the Anderson squat, but when 315 felt like a balloon, I put some more weight on the bar to see how far it would go. I’ll do 3 singles at 330 or so next time I do these. This is only 10 lbs less than my 350 singles 4" higher. Can’t wait to see how much that one has gone up.
Pullups were very easy - wasn’t straining at all.
Nice work on the Andersons DCA. I’m betting the singles will shoot up as well
Great lifting tubby. You’re hitting PRs all over the place. Its time for a meet.
EXCELLENT lifting and eating!
That’s some great lifting, Charming!
Those pull-ups are massive. Big work.
Thanks fellas. Program seems to be working to some extent.
2009-7-20
Reverse Band Bench (Avg Bands -150 at bottom)
225x5 (75 whole pounds)
315x3
365x3
385x3
405x1 (Baseline PR - only 255 really)
415x0,0 (had to do it twice just to be sure)
385x2
365x3
Zercher from Pins
225x1
275x1
305x1
335x1
365x1
335x3 (Tied a rep PR)
Romanian DL
320 5x2 sets
1-Arm DB Rows
105x5
125x3
145x2
165x2,2 (Rep PR +1)
155x3
That’s it. Didn’t eat very much yesterday and I’m feeling it today.
First time doing rev band bench. Strange beast. you can feel the weight getting lighter as it comes down and it’s actually a surprise when it turns out you can’t press it. And it gets heavier as it goes up so you have to push like you’re constipated to keep it going. The bands keep you in a particular line as well. Almost feels like a smith machine since some of the stabilizing is done by the inter band tensioning. I think I can get the 415 next time.
Zercher’s felt better today. Back is in good shape and I figured out the optimal body positioning for me when performing these.
Went heavy today on rows because I’ve been coasting the last couple of sessions on back work. Felt good.
push like your constipated.
Nice work…
zerchers are looking good- I detect a period of new growth and strength for the charming one.
kmc
I’m sure it’s happened to you:
You’re straining hard, giving your all to move the deadlift or shift that squat…and then it happens - that embarrassing liquid feeling sliding down the inside and back of your leg. You know what I’m talking about. And then the odor, wrinkling your friends’ noses from 12 feet away.
Well, here at the Manley Textiles and Container Company we’ve considered this very problem and have a solution that will keep you from ever being embarrassed again. Our product can keep the worst of any unplanned emission contained and keep you looking fresh and confident too.
The Manley Diaper is a gusseted, grommeted containment system for emergent bodily fluids. It has elastic rated to hold 5-foot stacks of 2x4’s together and a 2 gallon capacity - strong enough for any lifter on any occasion. It also comes in 3 fresh scents: pine, peppermint and motor oil and in a full range of sizes - from the most miniature 60kg to the SHW. You can also buy the special deodorized anti-shart model with wind gussets to reduce the possibility of blowouts.
So the next time you KNOW that you’re going to be beating the shit out of yourself at a comp or in training, make sure to pick up some Manley Diapers so you can lift with confidence.
Limited special introductory offer! Buy a 5-pack and get one free in each package!
Remember: Manley Diapers are over-engineered. Buy some today!
A couple posts ago on my thread I wrote something similar. I think its a combo of a tight belt, heavy weight and protein shakes.
[quote]DaCharmingAlbino wrote:
I’m sure it’s happened to you:
You’re straining hard, giving your all to move the deadlift or shift that squat…and then it happens - that embarrassing liquid feeling sliding down the inside and back of your leg. You know what I’m talking about. And then the odor, wrinkling your friends’ noses from 12 feet away.
Well, here at the Manley Textiles and Container Company we’ve considered this very problem and have a solution that will keep you from ever being embarrassed again. Our product can keep the worst of any unplanned emission contained and keep you looking fresh and confident too.
The Manley Diaper is a gusseted, grommeted containment system for emergent bodily fluids. It has elastic rated to hold 5-foot stacks of 2x4’s together and a 2 gallon capacity - strong enough for any lifter on any occasion. It also comes in 3 fresh scents: pine, peppermint and motor oil and in a full range of sizes - from the most miniature 60kg to the SHW. You can also buy the special deodorized anti-shart model with wind gussets to reduce the possibility of blowouts.
So the next time you KNOW that you’re going to be beating the shit out of yourself at a comp or in training, make sure to pick up some Manley Diapers so you can lift with confidence.
Limited special introductory offer! Buy a 5-pack and get one free in each package!
Remember: Manley Diapers are over-engineered. Buy some today![/quote]
I gotta stop laughing so I can type…
This made me laugh more than it probably should have.
Skid, have you ever used cluster reps? If so did you find them helpful?
[quote]ecogenx wrote:
Skid, have you ever used cluster reps? If so did you find them helpful?[/quote]
I used to do something based on the Rock, Iron, Steel book by Steve Justa. That had a ton of volume using 70% of 1RM lifted as fast as possible. Choose like 2-3 lifts and go from 3 singles to 15 singles (1 single/minute) over the course of a week (you lifted everyday). Got to where I could press 165 or DL near 400 any time I wanted with no warmup at a bodyweight of 170.
Cluster reps can be pretty effective at various percentages of 1RM, I think. 80-85% of 1 RM seems to work well if your goal is to get more reps with a certain poundage and bust a plateau. You can cluster rep for 10-20 reps something you can only get for 5 contiguous reps, just by resting a few seconds (or a few more seconds) twixt reps. That’s bound to build some beef and strength. There’s a program called Max-Stim built around this whole idea.
So yeah - I find them helpful. I actually use them in my current overhead and pullup training but haven’t noted it as such.
I might not have felt like that reverse band benching was working anything yesterday, but I’m a believer today…
[quote]DaCharmingAlbino wrote:
I might not have felt like that reverse band benching was working anything yesterday, but I’m a believer today…[/quote]
Got a little DOMS attack going on, DCA?
[quote]soldog wrote:
DaCharmingAlbino wrote:
I might not have felt like that reverse band benching was working anything yesterday, but I’m a believer today…
Got a little DOMS attack going on, DCA?[/quote]
Believe it. Between the Chest DOMS and the Biceps DOMS (zerchers), I’m involuntarily holding the ear opposite each hand.
I’d better start putting in some direct biceps work again.
Strong Zerchers Mr.D.C.Albino!!
I think you need to get a patent on those Manley Diapers. You may think about a gas recycling module, maybe even a power hookup. You could sell the energy back to ‘the grid’.
great job pale one. reverse band bench is no joke. i did a four week cycle of it and had to take a week off afterwards. at some point you should give the paused 1 board presses against minis. i love this movement. i’m hoping to see some success from it over the next four weeks.