Squats to parallel bench:
135x5x3 warmups
185
235 x5x5
285
stiff leg deadlifts in smith 135x5 done between each weight of sqauts so 15 sets of sqauts and 15 sets of stifflegs.
Bweight 217.6
[quote]Wiex wrote:
[quote]Dtae1988 wrote:
Lots of volume today because I was sad/pissed. My cat who I had had since I was like 7 or 8 had to be put down today. As far as I am concerned she was family to me. RIP.[/quote]
Ahh man, I’m so sorry to hear that. My wife and I have a pup that’s 13 years old. Like your kitty, he’s absolutely part of the family and a huge joy in my life. He’s recently gone blind and is loosing weight on an already tiny runt frame. He’s had seizures most of his life and a couple of other medical issues. Despite all of it, he had always been a high energy dog with a huge heart, but he has rapidly slowed down. We know the time is fast approaching and my heart breaks at the mere thought. I can only imagine how heart wrenching this day is. I feel for you my friend. [/quote]
I appreciate the sympathy. It’s rough but eventually we all return to the earth.
Todays training.
Bench Press - 135x5, 145x5, 155x5, 165x5, 170x5
Wide Grip Lat Pull down - 110x4x10
Tricep Push down - 100x1x20
Walked on the treadmill for 20 minutes at 3.5mph 7.0 incline.
Seated Ovehead Press.
barx5x5
115x5/135x5 and 155x5 x5
Clean Grip High Pulls 115x5,135x5 and 155x5 x5
bweight 217.4
These are done like so 115x5 add weight to bar 135x5 then add weight to bar 155x5-strip weigh off rest 3 minutes repeat process. Brutal.
Today my back said NOPE.
Squats - Worked to 275 and my back freaked out. So dropped to 225x3 then decided I would just do 135 for depth and semi-speed.
Single leg, Leg Press - 2x10 each leg
Hypers - 45x3x10
Walked the treadmill.
Today was a shit day. I think what I am gonna do is start back at 135 for my squats and get my ass as low as I can. Then just add 10 lbs every two weeks.
Thoughts? Because my back isn’t handling it right now. I think I just need a hard reset.
Some kick boxing today
3 minute rounds, 1:30 rest
Round 1 - two to three punch combos with wraps
Round 2 - one-two combos with gloves
Round 3 - Shadow boxing
Round 4 - Low, Mid, Hi kicks
Round 5 - Free style on the bag
Round 6 - Hook, Hook, Straight combo
Round 7 - got lazy
Round 8 - Low kicks and mid kicks with some jabs
Two rounds of 30 sprinter sit ups
Three rounds of lateral walking planks
Finished with some foam rolling
Snatch Grip Deads no straps no belt.
155/205/255x3x5
some abs and realized I need to work on my grip some more.
bodyweight 218
[quote]FISCHER613 wrote:
Snatch Grip Deads no straps no belt.
155/205/255x3x5
some abs and realized I need to work on my grip some more.
bodyweight 218
[/quote]
I did a deadlift cycle coming off of bicep tendon surgery where the first 8-weeks were 4-days per week snatch grip deads only, with the weight and rep scheme staying the same throughout the week and the weight moving up each week. First week was 225 worked up to 375 in the 8th week. I avoided straps until I couldn’t get the reps without my grip failing which ended up being 350. Definitely helped my deadlift form and grip.
[quote]DBasler wrote:
[quote]FISCHER613 wrote:
Snatch Grip Deads no straps no belt.
155/205/255x3x5
some abs and realized I need to work on my grip some more.
bodyweight 218
[/quote]
I did a deadlift cycle coming off of bicep tendon surgery where the first 8-weeks were 4-days per week snatch grip deads only, with the weight and rep scheme staying the same throughout the week and the weight moving up each week. First week was 225 worked up to 375 in the 8th week. I avoided straps until I couldn’t get the reps without my grip failing which ended up being 350. Definitely helped my deadlift form and grip. [/quote]
Good so I have some goals to shoot for now! ( as long as my discs will allow!) That looks to be an interesting program do you still have it?
Rick,
I have the westside(Louie Simmons) Zercher/Front Squat Harness and I love it. The harness is heavy duty and I feel confident using heavy weight on it.
1)I think the harness is giving me a great deal of assistance with holding the weight for front squats which takes a lot of discomfort away from the shoulders, wrists, and upper chest and clavicle. Due to me having large thighs while doing the front squat I have to take a very wide stance so the Zercher plate does not dig into my adductors and gracilis. I think the harness gives me a boost that is difficult to quantify because it is not taking away from the back or leg work, maybe 10%.
- I put my hands on the bar to make sure it doesn’t roll off the hooks but the effort is very little.
3)I always lift solo in my garage so no partner assistance is necessary.
4)I would definitely get another westside(Louie Simmons) Zercher/Front Squat Harness because I think the price is right and the equipment is solid and effective.
[quote]gorillavanilla wrote:
Rick,
I have the westside(Louie Simmons) Zercher/Front Squat Harness and I love it. The harness is heavy duty and I feel confident using heavy weight on it.
1)I think the harness is giving me a great deal of assistance with holding the weight for front squats which takes a lot of discomfort away from the shoulders, wrists, and upper chest and clavicle. Due to me having large thighs while doing the front squat I have to take a very wide stance so the Zercher plate does not dig into my adductors and gracilis. I think the harness gives me a boost that is difficult to quantify because it is not taking away from the back or leg work, maybe 10%.
- I put my hands on the bar to make sure it doesn’t roll off the hooks but the effort is very little.
3)I always lift solo in my garage so no partner assistance is necessary.
4)I would definitely get another westside(Louie Simmons) Zercher/Front Squat Harness because I think the price is right and the equipment is solid and effective.[/quote]
Thank you for the detailed response. I will be getting that in the near future based on your review.
CGP (120x5,170x5,220x5) x5
pullups +10 5 reps between every set of Close grips
Reverse Barbell curls (45x5,55x5,65x5) x5
bweight 217.8
Swole…
[quote]FISCHER613 wrote:
[quote]DBasler wrote:
[quote]FISCHER613 wrote:
Snatch Grip Deads no straps no belt.
155/205/255x3x5
some abs and realized I need to work on my grip some more.
bodyweight 218
[/quote]
I did a deadlift cycle coming off of bicep tendon surgery where the first 8-weeks were 4-days per week snatch grip deads only, with the weight and rep scheme staying the same throughout the week and the weight moving up each week. First week was 225 worked up to 375 in the 8th week. I avoided straps until I couldn’t get the reps without my grip failing which ended up being 350. Definitely helped my deadlift form and grip. [/quote]
Good so I have some goals to shoot for now! ( as long as my discs will allow!) That looks to be an interesting program do you still have it?
[/quote]
Programming came from an article on this site written in January 2013 by Bumgardner and Ranfone.
This programming worked perfectly with my recovery from surgery in that it started light and the snatch grips put minimal stress on my bicep. The other reasons it fit well for me was with four days per week of deadlifting I was less inclined to do too much too soon with the injured arm and the snatch grips also addressed my main deadlift flaws.
Box squat.
(205x5,255x5,305x5) x5
Smith machine stiff legs 155x5 done between each set of squats so : 15 sets.
Bweight 218
Sumo Deads - 135x5, 185x5, 225x5, 245x5, 275x5, 295x5, 315x4
Leg Press - 225x10, 275x10, 315x10
Stair work
3 Minutes with 30lbs going up and down
5 flights of stairs up and down with 25lb plates in each hand.
Did that twice.
Lying Leg Curls 2x20 @80lbs
Standing calf raise. 225x20, 275x20, 275x20
Been eating a lot cleaner lately. And I have had a lot more energy. Imagine that?
I go to the Fire Academy in either September or February. So I’m adding a bit more cardio and stair work into my programs.
Seated ohp press.
(125x5,145x5,165x5) x5 - last set got 165x10
Clean grip high pulls
(125x5,145x5,165x5) x5
Bweight 215.4
[quote]Dtae1988 wrote:
I go to the Fire Academy in either September or February. So I’m adding a bit more cardio and stair work into my programs.[/quote]
Way cool!
[quote]corrmhona wrote:
[quote]Dtae1988 wrote:
I go to the Fire Academy in either September or February. So I’m adding a bit more cardio and stair work into my programs.[/quote]
Way cool![/quote]
Thanks bud!
T-Handle swings 50x12, 65x12, 75x12
BB Complex
5 Rounds at 85lbs
Snatch Grip Deads x 3
Hang Cleans x 3
Back Squat x 3
OHP x 3
RDL x 3
Bent Rows x 3
Weighted Abs 25lbs for 2 sets of 20
Who is dtae? Are two people sharing this log?
Always following what you’re doing, Fischer.
[quote]kpsnap wrote:
Who is dtae? Are two people sharing this log?
Always following what you’re doing, Fischer.[/quote]
Dtae is a fine young man I took under my wing a few years ago and I suggested to him to start logging here to help him and keep’em honest. See the thing is The Training Logs section is like a ghost town in that the poster posts and no one responds in here at least there is feedback.
And thank you Snap I am on my way down to under 205 for health reasons while trying to keep my strength as high as I can.
kpsnap, Ric is the reason I can lift what I can today. He helps me with routines and diet. I bounce my ideas off him about what I’m doing. He makes sure that I am on the right path.
Incline Bench - 95x5, 105x5, 115x5, 125x5, 135x5, 145x5, 155x5
Flat DB Press - 55x4x8
OHP - 95x5x5
High Pulls - 95x10, 105x2x8
Tricep Push down - 110x15, 110x12, 100x12