[quote]Most Major wrote:
Checking in here, nice work.
What DF said about the reverse band lifts is very true. Also just not thinking about the total weight works for me.
Thinking I may drop body weight after my meet in June, looking for tips and what works for you.[/quote]
Thanks for stopping in dude. Your point about not thinking about the weight is something that I will have to try. Just may work. [/quote]
It’s worked for me in the past. Put 10-30 lbs (or whatever) on top of your last attempt and worry about adding the total weight up once you’ve done the rep, meanwhile trying not to add it up in your head before the attempt. Could be more difficult for you since you’re solo training and don’t have good spotters, plus I assume I’m not as math-y as you.[/quote]
From what I’ve gathered Dove is a newly minted CPA…so he ah-counts everything lol
I like the idea of not adding the weight up in your head. I would have to have a blindfold on and have a spotter add on random amounts between 10-30 lbs per set…
[quote]Most Major wrote:
Checking in here, nice work.
What DF said about the reverse band lifts is very true. Also just not thinking about the total weight works for me.
Thinking I may drop body weight after my meet in June, looking for tips and what works for you.[/quote]
Thanks for stopping in dude. Your point about not thinking about the weight is something that I will have to try. Just may work. [/quote]
It’s worked for me in the past. Put 10-30 lbs (or whatever) on top of your last attempt and worry about adding the total weight up once you’ve done the rep, meanwhile trying not to add it up in your head before the attempt. Could be more difficult for you since you’re solo training and don’t have good spotters, plus I assume I’m not as math-y as you.[/quote]
Even if I could somehow shut my mind off long enough to do this, I doubt it would work, as I have memorized just about every single plate combination up to 550. That is unless somebody put a bunch of 35s and 25s on the bar, and we turned the whole damn thing into a math problem.
It may be something I try though, but I believe I will give some reverse band work a go here in a month or two first. Right now I am not very concerned with hitting new PRs. Just trying to maintain strength while dropping weight.
[quote]Most Major wrote:
Checking in here, nice work.
What DF said about the reverse band lifts is very true. Also just not thinking about the total weight works for me.
Thinking I may drop body weight after my meet in June, looking for tips and what works for you.[/quote]
Thanks for stopping in dude. Your point about not thinking about the weight is something that I will have to try. Just may work. [/quote]
It’s worked for me in the past. Put 10-30 lbs (or whatever) on top of your last attempt and worry about adding the total weight up once you’ve done the rep, meanwhile trying not to add it up in your head before the attempt. Could be more difficult for you since you’re solo training and don’t have good spotters, plus I assume I’m not as math-y as you.[/quote]
From what I’ve gathered Dove is a newly minted CPA…so he ah-counts everything lol
I like the idea of not adding the weight up in your head. I would have to have a blindfold on and have a spotter add on random amounts between 10-30 lbs per set…[/quote]
Lulz. I am a clutz as it is. Me blindfolded in a gym would not end well.
[quote]DoveofWar08 wrote:
Sadly, I have not landed a situation like she has. Eh, maybe in the future.[/quote]
You ain’t the only one brother. It’s a tough world right now. But, be thankful you’re in Texas. From what I’ve seen the rest of the country’s in a much rougher position. That and Texas is Texas, so it has that going for it.[/quote]
Truely spoken. This little patch of Texas would be doing one hell of a lot better if we got some rain though.[/quote]
You’re in Bryan, right? My mom’s in Hempstead and she said that whole area looks awful. I’m flying back in for a couple of days in 2 weeks. Hopefully I can bring some of this Portland rain with me. Good luck man. Oh, and losing 35+ lbs of bodyweight and being basiclly right were you were strength wise is awesome. Props.
“The unforgivable crime is soft hitting. Do not hit at all if it can be avoided; but never hit softly.” – Theodore Roosevelt
5/2/11 - Deads on 2 plates with chains.
Its Monday night. Every broseph and his retarded half cousin was at the gym benching. I actually had to wait on the platform tonight because someone was doing legit strict overhead pressing. I was damned motivated by this, and did a bit of extra warming up:
mobility/stretching stuff, band G.M., jumps, pull ups(these were continued for sets of 3 in between each deadlifting set), blue heat application, band pull aparts, jumps and so forth. Once I started warming up, a gaggle of old people(I mean, some looked like they were collecting social security in 1990s old) showed up and started doing some odd stuff on the leg press. I don’t get it but whatever. To each thier own. Maybe my oinment just smelled familiar to them or something. Anyway:
Video:
Deads:
135X5
225X5
315X3
315+chains X3
I’m not doing the verbatum 5-3-1 loading protocal anymore, but I suppose these are my “work sets”:
405+chains X 5
425+chains X 5
450+chains X 5 PR I think.
Every now and then I just want a good hard session. All went well with the sets, however, at the very end of the video, you can see a fellow in black walk towards me at a brisk pace. This was one of the trainers comming over to tell me that I just made too much noise and had to set things down quietly.
This is the first time at either Golds in BCS that something like this has happened. While he and I are discussing things, I notice the gaggle of old folks looking on, and a lot of other folks for that matter. Thing is, I am pretty good about blocking most everything else around out when I lift. I always thought everybody else did too, but apparently not.
I simply say, yes sir, I will work on it, and go about the rest of my session.
Pull ups:
BDW 3X5
At this point I cannot get that little incident out of my mind, and I wanted to do some tire flipping anyway, so I go up to the front desk to have a word with the trainer. Just happens that the old folks and some others got all bothered by my deadlinfting and making noise, and asked the trainer to go “make him stop” or something. Said trainer was cool with what I was doing when I approached him afterward but said he had to go say something to me, lest the old people go complain to the manager. I don’t get this. Its a gym, you are supposed to bust ass and lift hard. Its not an old folks home.
I don’t fault the trainer, as neither he nor I were rude in the slightest. I did think he was trying to sound exeptionally tough/stern when he talked to me, but given the situation it made sense. Dude was just doing his job.
All that bothers me about the whole thing is this: I go to the gym on my training nights, keep to myself and stay out of other peoples way. The only time I ever even socialize at all is when I see friends I know lifting or when someone is attempting to do a lift and I think I may be able to help with form/spotting whatever. Even then, I always ask and am not offended if they say they do not need my help. No big deal.
Never, despite all of the utterly stupid shit that I have seen here(its still a commercial gym), have I ever walked up to someone and told them that what they were doing was dumb, it was bothering me and they needed to stop or the like, much less asked a trainer to do it for me. I’ve always tried to live and let live, but I guess some people just can’t. Hell, that last statement could apply equally well to some of the posters in the main forums these days I suppose.
Damn. Sorry for the long-ass rant, but that just annoyed me like no other for the rest of the session, and still kinda does.
Long story short, I got outside, did 2 tire flips and could not grip anything to save my life. It was too wet to hold the sledge or flip the tire without my feet/hands sliding everywhere. First day it rains in 2 damn months is the day I was set to be outside.
Back inside:
Cable rows:
stack 3X10
Hammer strengthzzzz plate loaded puldownzzz:
3X5 thought I would try this for some variety. It sucks and I doubt I will use it again.
25 minutes of incline walking and that was all she wrote.
[quote]DoveofWar08 wrote:
Sadly, I have not landed a situation like she has. Eh, maybe in the future.[/quote]
You ain’t the only one brother. It’s a tough world right now. But, be thankful you’re in Texas. From what I’ve seen the rest of the country’s in a much rougher position. That and Texas is Texas, so it has that going for it.[/quote]
Truely spoken. This little patch of Texas would be doing one hell of a lot better if we got some rain though.[/quote]
You’re in Bryan, right? My mom’s in Hempstead and she said that whole area looks awful. I’m flying back in for a couple of days in 2 weeks. Hopefully I can bring some of this Portland rain with me. Good luck man. Oh, and losing 35+ lbs of bodyweight and being basiclly right were you were strength wise is awesome. Props.[/quote]
Thanks man. Well, we got a bit of rain tonight, and it fucked over my tire flipping session. Some days you get the bear, and some days the bear gets you.
If you will be in the area and feel like getting a training session in, send me a P.M. Hempstead is a bit of a ways though, but if you have reason to be in BCS and want to train, you are more than welcome.
We on this continent should never forget that men first crossed the Atlantic not to find soil for their ploughs but to secure liberty for their souls. – Robert J. McCracken
5/4/11
Video:
Push press and stuff. I again had to wait on the platform, though it was not a bad thing. People were doing actual deadlifts on it!! This gym just may be improving.
At any rate, standard warmup stuff. I think you get the drill.
Push press:
bar X 15
95X10
135X8
225X5
275X8ish. This felt better than last time, and I am starting to get the groove of these back. They still need a bit of work though. On the bright side, I believe this ties my PR from when I was 30LBs or so fatter.
Clean and Jerk from the hang: It occured to me that I had not done this movement in over 2 years. So in the name of nostalgia:
135X5
185X3
225X3
275X1
You can really tell I have not done these in forever. I also managed to loose one of my straps, so the reps were lower than I would have liked. Oh well, if you are going to loose something, make it something cheap.
Face pulls:
the stack for someXsome
Lean away DB lat. raises:
someXsome
Neutral grip DB floor tri press(Why in the hell do gyms not stock swiss bars???):
100s for 3X15
Hammer curlzz:
35sX10
50sX10
75sX10
100sX10 Bit of English with them but they felt good. Been a while since I had done these too.
[quote]DoveofWar08 wrote:
Just happens that the old folks and some others got all bothered by my deadlinfting and making noise, and asked the trainer to go “make him stop” or something. Said trainer was cool with what I was doing when I approached him afterward but said he had to go say something to me, lest the old people go complain to the manager. I don’t get this. Its a gym, you are supposed to bust ass and lift hard. Its not an old folks home.[/quote]
I don’t get this either. Why would the old folks be so important to the gym manager? Their membership dollars, obviously, but why couldn’t said trainer just say “hey, you’re in the gym, if you want peace and quiet go to the library.” His reaction discourages hard work and encourages weenie-ism.
Good training bud, impressed with your overhead press. I haven’t done them in a long time, and just working them into my accessories. Only gotten up to 155x10. How do your shoulders feel after heavy sets?
[quote]DoveofWar08 wrote:
Just happens that the old folks and some others got all bothered by my deadlinfting and making noise, and asked the trainer to go “make him stop” or something. Said trainer was cool with what I was doing when I approached him afterward but said he had to go say something to me, lest the old people go complain to the manager. I don’t get this. Its a gym, you are supposed to bust ass and lift hard. Its not an old folks home.[/quote]
I don’t get this either. Why would the old folks be so important to the gym manager? Their membership dollars, obviously, but why couldn’t said trainer just say “hey, you’re in the gym, if you want peace and quiet go to the library.” His reaction discourages hard work and encourages weenie-ism.
Good training bud, impressed with your overhead press. I haven’t done them in a long time, and just working them into my accessories. Only gotten up to 155x10. How do your shoulders feel after heavy sets?
[/quote]
Yeah, I agree with that take. Problem is, some people are just rather self centered I guess and can’t do their own shit without bitching at others. I do agree that it encourages weenie-ism, but lets face it, at every commercial gym the ratio of weenies to serious lifters is something like 25 to 1 at its best. If a manager wants to stay afloat in this economy, he’s got to cater to where the money comes from. I get this, it just sucks that so much of our population doesn’t get training. Oh well, not much to be done about it, except build my own home gym in the distant future.
My shoulders generally don’t bother me after heavy sets. They did start to act up some a while ago, at which point I began paying much more attention to warmups and such. Static stretches, band pull aparts and such pre lifting really help me get my shoulders warm. Blue heat/Hot Pink are also awesome. I’ve gotten to the point now that I will apply a coating of 1 or the other to whatever joints I am lifting with that day right after my stretching. I don’t know exactly how this works, but since I started doing this I have next to no joint pain ever.
I do take some precautions after heavy shoulder movements though. Most of the time my auxillary lifts for arm specific work are movements where my shoulders are pinned in place by something. Floor presses for tri work are a favorite of mine after heavy overhead pressing and or cleans. A lot of my bicep work is concentration curls ro something similar, whith hammer curls thrown in every now and then. I also like to get a good bit of volume(for me anyway) on rear delt work in the form of face pulls, or reverse flys on an incline bench.
Warmups: Same shit different day. The gym was pretty empty for a Sat. afternoon. Not really a bad thing.
Squats:
Bar X 12
135X8
225X5
315X3
405X3
455X5
455 felt very good. Looking forward to moving the LBs back up again.
RDL:
135X10
225X10
315X10
405X10
These felt good also.
Went outside to do some GPP/conditioning or whatever you want to call it.
Tire flips and hammer strikes:
3X5 each. Did not really time my rest periods. This looks like it will be a pretty regular thing for me after squat days, and maybe after deads also. Its just damn nice to get outside once or twice a week.
That was it. I really just like to keep my squat days simple. Very good day on the whole.
“Why stand we here idle? What is it that gentlemen wish? What would they have? Is life so dear, or peace so sweet, as to be purchased at the price of chains and slavery? Forbid it, Almighty God! I know not what course others may take; but as for me, give me liberty or give me death!” – Patrick Henry
5/9/11 Bench night. Bodyweight is down to 261.5 this morning. Bit of a dumbshit moment tonight on my part. Will be explained shortly.
Video:
Bench:
bar X 20
135X12
225X8
315X3
365X6
Now, for the life of me, everything about all of these sets just felt off. So, it was a grip width issue. The smooth rings on the bar that I used tonight are about 2.5 inches further towards the center of the barbell than the bars that I am used to using. Essentially, I was benching with a grip about half way between close and wide. Like a dumbass, I did not figure this out until after my last heavy set. And here I was wondering why the hell everything felt so “off.” Will remember to measure/check the bars before benching next time. Color me oblivious.
275X10 with the proper grip. This felt MUCH better. Sometimes I feel like I need to be hit in the head with a blunt object in order to notice stuff.
DB incline bench:
100sX8
150sX7 Felt good. I’d like to slowly inch my way to 10+ reps on these.
125sX12
Dips:
BDW X 10 for 5 sets. So, I had planned on doing these with added weight, but my get heavy got up and left at this point. Yay for da pumpzzz.
Cable curlzz for da gurlzz:
some X some
Well, incline bench was a PR with the 150s I think. Trying to look at the positive end of things.
“You cannot run away from a weakness; you must sometimes fight it out or perish. And if that be so, why not now, and where you stand?” – Robert Louis Stevenson
5-11-11
Video:
Deads:
Warmups: normal stuff.
Deads:
135X8
225X5 I did sets of hang cleans/chins with these first 2 sets for 3 reps as part of an extended warm up.
315X5
405X3
495X1
545X1
This felt a little slow but good. Judgement was not so good after this one.
585X0
Hitched this one damn bad. Just felt/looked horrible. Still at the same spot about mid thigh. I take a small amount of solace in the fact that my deadlift is still the same as it was when I was 30LBs heavier, but dammit, still annoying.
I’d been giving this some thought, and I am going to start working on reverse band deads and squats after my next squat session.
Pendlay rows:
135X5
225X5
275X5
315X5 A bit more body english than I would like on the 315 set, but not terrible. I actually really liked this row variation, and will keep it in for a while.
Chins:
BDW X 14
3X8 with BDW
I think if you count my warmup sets(I think I did 5 or 6 sets of 3 during warmups) I ended up with somewhere north of 50 total for the session. Old PR for one set from when I was small was 19. Next “back” day I will see how close to this I can get when I am fresh.
And dude, you stole that quote from my fb. I demand royalties.
And I am almost kinda maybe catching you on bench. By that I mean f your bench I hate you <3[/quote]
I very much look forward to it. Question for you on the reverse band deads: Exactly how high up do you set the bands? I know my setting will be less than yours due to me being somewhat stunted, but I am looking for a ball park here. Say, somewhere around shoulder high?
Royalties my fat ass. That quote, along with all of the others I have used, comes from my own facebook page. I’ve stockpiled a few over the years. I need to spend a little time and add to my collection though.
If it makes you feel any better, I feel the same about your deadlift. There are certain times that I hate T-rex arms. Then I remember the bench press.
And dude, you stole that quote from my fb. I demand royalties.
And I am almost kinda maybe catching you on bench. By that I mean f your bench I hate you <3[/quote]
I very much look forward to it. Question for you on the reverse band deads: Exactly how high up do you set the bands? I know my setting will be less than yours due to me being somewhat stunted, but I am looking for a ball park here. Say, somewhere around shoulder high?
Royalties my fat ass. That quote, along with all of the others I have used, comes from my own facebook page. I’ve stockpiled a few over the years. I need to spend a little time and add to my collection though.
If it makes you feel any better, I feel the same about your deadlift. There are certain times that I hate T-rex arms. Then I remember the bench press.[/quote]
lol jk bout the royalties…but srsly.
Regarding the reverse band deadlifts, I put the bands around the safety bars at the highest they can go which is about eye level with me. The only other option is to put it on the top of the rack which is not helpful at all. For me, at eye level the bands are completely deloaded a couple inches from lockout, which is how I like it, no assistance at lockout.
And dude, you stole that quote from my fb. I demand royalties.
And I am almost kinda maybe catching you on bench. By that I mean f your bench I hate you <3[/quote]
I very much look forward to it. Question for you on the reverse band deads: Exactly how high up do you set the bands? I know my setting will be less than yours due to me being somewhat stunted, but I am looking for a ball park here. Say, somewhere around shoulder high?
Royalties my fat ass. That quote, along with all of the others I have used, comes from my own facebook page. I’ve stockpiled a few over the years. I need to spend a little time and add to my collection though.
If it makes you feel any better, I feel the same about your deadlift. There are certain times that I hate T-rex arms. Then I remember the bench press.[/quote]
lol jk bout the royalties…but srsly.
Regarding the reverse band deadlifts, I put the bands around the safety bars at the highest they can go which is about eye level with me. The only other option is to put it on the top of the rack which is not helpful at all. For me, at eye level the bands are completely deloaded a couple inches from lockout, which is how I like it, no assistance at lockout.[/quote]
Thanks. Yeah, I will play with things a bit.
I was also joking about the royalties thing. My sense of humor does need some work though. You couldn’t tell me what the best exercise and set/rep scheme is for hyper humorus hypertrophy could you??
