Bro Montana you complete me…tears shedding
[quote]MattyXL wrote:
Bro Montana you complete me…tears shedding[/quote]
Get a room!
[quote]ddot76 wrote:
[quote]MattyXL wrote:
Bro Montana you complete me…tears shedding[/quote]
Get a room![/quote]
You can’t deny bro love!! I’m going to have a McRib to celebrate. Never had one.
Holy sh$t there’s a lot of PR’s going on in here! Well done!
I think GMs are like RDLs…you go down far enough to feel a nice stretch. So it won’t be the same for everyone.
Solid work Git. You’re going pretty traditional with the floor press and pendlay rows. I love both of those lifts a lot. It might be time to bring the floor press back into my routine…
james
DE Lower
Not much time due to son’s soccer practice.
Box squats (45 seconds from rack to unrack)
245 x 10 x 2
Speed deads
275 x 12 x 1
[quote]BlueLineCretin wrote:
Holy sh$t there’s a lot of PR’s going on in here! Well done![/quote]
Hey BLC, thanks! Much appreciated.
[quote]atypical1 wrote:
Solid work Git. You’re going pretty traditional with the floor press and pendlay rows. I love both of those lifts a lot. It might be time to bring the floor press back into my routine…
james[/quote]
I’m new to the floor press but I’m slowly getting the hang of it. And I like the Pendlay’s…or, deadstop barbell rows if you want avoid the politics 
I like most movements that don’t have much eccentric.
DE Upper
Speed bench
135 + doubled micro-minis
10 x 3…three grips
Close grip bench
135 x 3
155 x 3
185 x 3
205 x 3
215 x 3…PR +2 reps. Tremble before the magnificence of my pressing power…uh, yeah.
195 x 4
195 x 4
The rest was done in a loose circuit;
DB rows (both) 45 degrees
65s x 12
80s x 12
80s x 12
Pushups - 45lb plate on back
x 12
x 12
Band pulldowns
x 15
add more band tension
x 12
x 12
Bent over flyes (rear delt)
40s x 12
40s x 12
BB Shrugs - hate these; my junk gets smashed on every rep. I’m buying a trap bar.
225 x 12
225 x 12
DB curls then immediately into hammer curls
20s x 30 + 30 (holy shit)
Tate press…first time; I like these and will up the weight next time.
20s x 12
20s x 12
[quote]mom-in-MD wrote:
I think GMs are like RDLs…you go down far enough to feel a nice stretch. So it won’t be the same for everyone. [/quote]
Interesting comment. My coach is a believer that I should go to parallel with the floor. Hence, I can’t do much weight. It’s sort of like the partial squat vs. the below parallel. It’s tremendously more difficult to get to parallel with weight. Or, should I say, tremendously more difficult to get UP from parallel.
Snap- and some people can’t get down to parallel when they first start squatting. I didn’t they shouldn’t. I think Wendler talks about it somewhere(about the GMs)
Git- I like that circuit-y thing you did!!
oh, here’s something I found…it was about going heavy(or not)
"Good Mornings. Do these on your deadlift day, good form, ass WAY back, knees almost straight (slight bend) for 5 sets of 10 reps. This is to build your low back and hamstrings. I do these with the safety squat bar. You don’t have to go heavy on these as I rarely do more than 135. Do not wear a belt."
[quote]mom-in-MD wrote:
oh, here’s something I found…it was about going heavy(or not)
"Good Mornings. Do these on your deadlift day, good form, ass WAY back, knees almost straight (slight bend) for 5 sets of 10 reps. This is to build your low back and hamstrings. I do these with the safety squat bar. You don’t have to go heavy on these as I rarely do more than 135. Do not wear a belt."[/quote]
I agree…to a point. There is a lot to be said for making a light weight feel as heavy as possible through ROM, tempo etc. Doing 5x10 would be great as rep work to get some hypertrophy in the posterior chain. Sort of like BBB in 531.
But, if I am using GMs to help me not get folded over by a max effort squat or keeping my arch and locking out a DL, I’m going to use heavy GMs either in the 1-3 range (ME) or 4-6 range for assistance to build general strength.
I think there is a case for full (parallel) and partial ROM GMs, as there is with bench, DLs and every other movement. Just like a 3-board bench with a weight used that is heavier than you would use for full ROM, there will still be a substantial training effect if you used 275 through a partial range vs. 200 to parallel (insert your weights here). It depends on the desired outcome.
ME Lower
I have the stereo out of the shed while it gets finished (yay). Using headphones feels weird.
Squats
135 x 3
185 x 2
225 x 2
275 x 2
315 x 2
345 x 1
385 x 1…PR +10lbs (vid). Pretty happy with speed out of bottom and not getting folded over at all. But I obviously need more mid-range strength so I changed my training and did squats to pins.
Pin Squats
365 x 3
…too high so dropped pins one hole
385 x 3
405 x 3
…dropped pins down another hole
405 x 2…(vid). I have too much wasted movement getting set up, could have sat back more, and I didn’t drive my knees out like I should. But not unhappy with this. Next time will be better.
Band assisted natural GHRs.
8, 8, 7
Next time I’m going to reverse the order and do heavy partial squats to high pins and then full squats. I’m quite sure that will activate my CNS (that’s right, the C word) to be ready to fight or be crushed. Maybe I’ll get 405 next time?
Nice job. +10 for squatting in a flannel work shirt.
Word of warning, though you clearly know what you’re doing: Watch out about bouncing off the pins - that’s how I blew that disk in my back. Complete accident, just descended too fast and was too eager to PR.
Gettin’ strong Git.
[quote]DaCharmingAlbino wrote:
Nice job. +10 for squatting in a flannel work shirt.
Word of warning, though you clearly know what you’re doing: Watch out about bouncing off the pins - that’s how I blew that disk in my back. Complete accident, just descended too fast and was too eager to PR.
Gettin’ strong Git.[/quote]
Hey DCA, I appreciate the heads up on the pins. Pins always seem to throw me off a bit at the bottom (squats or bench). I’ll make sure to stay tight.
I meant to build some more box heights today, which I prefer to pins, but two soccer practices and a game took care of that.
Congrats on the PR! That’s some really good work that you’re doing and you’re definitely seeing the results from it.
That is a lot of wasted effort. Do you do that for your squat sets too?
james
[quote]atypical1 wrote:
Congrats on the PR! That’s some really good work that you’re doing and you’re definitely seeing the results from it.
That is a lot of wasted effort. Do you do that for your squat sets too?
james[/quote]
I’m quite fidgitty getting set up for squats. I’m going to practice and see if I can do ‘one step back - one step back - big breath - tighten - squat’.
Way to fight that 385 up. You’re making it hard for me to catch you on squats, bastard.
How do the wraps feel over pants? As the temp drops I’m going to want to wear sweats to the gym and I thought the wraps might not hold tight over them.