[quote]hel320 wrote:
Good prs. Haven’t done pin presses but seems to me they would be harder because you’re starting using more tricep than delt. The 195 x 5 is very impressive.
Having been stationed at Travis AFB, trained off shore at Treasure Island, and enjoyed Chinatown often, I appreciate the “uniqueness” of San Fran. [/quote]
I like the OH pin presses at that height. It’s just above the sticking point, so the weights can go way up. The 215 felt light and I think I could have done up to 225, but I’m not hurrying. At that pin level, it’s pretty evenly split between tri and delt. I widen to a bench grip and that seems to balance the stresses pretty well.
[quote]Jimmy T wrote:
DaCharmingAlbino wrote:
Yesterday must have been GP day in SF, because when I was downtown in the process of helping a friend move back into her s.o.'s house we saw a buck nekkid fella in work boots walking down the street, junk whacking back and forth in the sunlight as he sauntered down the sidewalk.
Now, I’ve seen a buncha stuff downtown - even a skinny, fully bearded, balding 60 year old guy in a pink tube top and a floral skirt, but I have never seen anyone take it that far. Makes me want to treat my eyes to some bleach and a toothbrush.
I guess he wasn’t completely naked. He did have a hat.
I started reading your thread and was blown away by this post. I have seen some crazy stuff in NYC too. This huge guy with long black hair and a full beard would ride the subway often. He had a Darth Vader cape on and carried a stick with a spoon on the top. He would board the train downtown and pound the stick to the floor and when he got every ones attention he would say you must pray and don’t forget the spoon.
Your training is looking great and your thread is always rocken.
Zercher lift from pins( pin 3 - bar was actually resting on my legs)
135x3
185x3
225x2
275x1
315x1
345x1
370x2 (PR reps +1)
400x1 (PR weight + 15lbs and a nasty-ass grinder it was too)
Good Mornings to parallel
245x5
255x5 (PR +10lbs)
1-Arm DB Rows
115x20 (stay at this weight)
That’s it. Not much on paper but thoroughly wasted my behind.
Notes:
Dead Incline Bench: The weight just comes right off the pins, no struggle and no weak or slow spots on the way up. Just a nice smooth press all the way.
Zercher: legs have gotten thicker. They used to go right under the bar on zerchers. Now the bar rests on the VMO and I’m having a little bit of trouble getting set up. This makes me happy. I’m pretty jazzed about getting 400. Zercher generally runs BEHIND my free squat. There may be a testing day coming up…
1-Arm DB rows: going to go more reps on horizontal pulls and try to fix things back there. Back is not affecting presses, but is affecting deads with the weakness in and around the right shoulder blade.
Holy Zerchers, Batman! 400 lbs? Wow! The Charming Albino is inducing radical hypertrophy in advance of his upcoming day of testing. You are really tearing it up.
[quote]jjackkrash wrote:
Wow, great Zerchers. 400 Lbs. ought to make your fingers tingle from lack of blood flow. [/quote]
The bar sometimes slips down and squishes my thumb extensor where it goes into the forearm or a nerve that feeds it (need to check forearm anatomy), but I don’t lose blood flow. The lifts are of pretty short duration.
[quote]DaCharmingAlbino wrote:
Zercher lift from pins( pin 3 - bar was actually resting on my legs)
135x3
185x3
225x2
275x1
315x1
345x1
370x2 (PR reps +1)
400x1 (PR weight + 15lbs and a nasty-ass grinder it was too)
That’s it. Not much on paper but thoroughly wasted my behind.
[/quote]
[quote]maraudermeat wrote:
great zerchers pale one. we need a vid. i wanna see those ham hocks. but not in a whey ghey way. [/quote]
Thanks for the reminder. I’m now running back out to the truck to get the camera out so my wife doesn’t have it all day. I’m expecting a big rack pull tomorrow.
Sumo Rack Pull
Barx5
135x5
225x3
315x2
405x1
470x2 (PR +5lbs, +1 rep)
505x1,1 (PR +40lbs) Might not have locked out the first one, but damn sure did the second.
445x5 (PR +20lbs)
That’s it. The whole length of my spine is going to be very sore tomorrow. Skiving off of pullups because I’m going to drop them altogether again. They’re sexy as all getout, but they’re also destabilizing my right shoulder. No rows as I don’t want to load my back any more tonight.
Still looks like I’m doing sumo romanian DLs, but they sure do a fine job of making my rear parts stronger.
I’m trying out taking weekends off. I did it inadvertently a bit ago and felt really fresh performing my lifts. I’ve been riding the edge of losing my appetite a few times during the last two weeks as the stress catches up to me, so I think I’ll be further ahead to take the extra day, keep my feedbag on and hit bigger weights on the first day of each cycle.
I’ve put on about 10 lbs in the last month, just through consistent eating. Part of that is regaining lost ground from my trip, but this program makes your body want to grow while not beating you up too badly. My lower back is feeling better and better and better and better and I may throw full range deadlifts in again. Once every 2 weeks ought to work just fine.
Need more upper upper back work since I’m experiencing lockout troubles. No more pullups, maybe high clean pulls and upright rows or alternating high rep db rows with heavy barbel rows. Still thinking about it.
