[quote]JoeGood wrote:
Pulls looked outstanding, you stayed nice and tight through out. [/quote]
Thanks Joe. I’m looking forward to having some adjustable boxes so I can get a bit lower starting position.
[quote]PeteS wrote:
training is looking good[/quote]
Thanks Pete. I always peeping your log looking for ideas. I just need to cut all the weights by 2/3.
Great pulls. Shed just keeps getting better, did you get the heat going?
Dog video was certainly lol worthy.
[quote]giterdone wrote:
I have a pile of family coming to my house this year. Should be fun…but I’m buying some booze for myself. I’ll probably need it.[/quote]
Omg! I could use a stiff one myself…and a drink! giggles
Damn, that’s some good trap bar-ring. Yeesh! You made my trap bar lifts look so puny and sad. One-upper! Jk. You rock!
And hell yes on the late night carb eating. Vindicated at last!
Happy holidays, Mr. Nova Scotia! Have a great time with the fam.
[quote]Mascherano wrote:
[quote]giterdone wrote:
I have a pile of family coming to my house this year. Should be fun…but I’m buying some booze for myself. I’ll probably need it.[/quote]
Omg! I could use a stiff one myself…and a drink! giggles
Damn, that’s some good trap bar-ring. Yeesh! You made my trap bar lifts look so puny and sad. One-upper! Jk. You rock!
And hell yes on the late night carb eating. Vindicated at last!
Happy holidays, Mr. Nova Scotia! Have a great time with the fam. [/quote]
Have an awesome Argentinian / New Yorker super special holiday!
Christmas eve ME Upper
Bench from pins with bands (doubled minis)…pin was pretty low so I couldn’t arch, but I was too lazy to change it.
bar + bands x 3
65 + bands x 3
95 + bands x 3
135 + bands x 3
145 + bands x 3
155 + bands x 3
165 + bands x 1
Close grip bench
135 x 3
185 x 3
215 x 3
Incline DB
65s x 3 x 10
Hammer curls
40s x 3 x 10
Bench bar with doubled minis
1 x 30 rest pause
Band pull-apart
monster mini 1 x 50 rest pause
Happy Holidays everyone!
DE Lower
- lowered box height to 11" from usual 11.75"
- 3/4" makes a big difference (stop giggling Maschy)
- when I’m sitting back on the box, with shins close to vertical, this puts the crease of my hip 3" below the top of my kneecap. This was lower than I thought it would be but I used a level and a tape measure.
- all reps paused on box
w/u:
free squat with bar x lots of reps in the bottom 1/3
Add box
bar x 3 x 2
95 x 3 x 2
135 x 2 x 2
185 x 2
205 x 2
Working:
225 x 10 x 2…45 seconds from rack to unrack
Some heavier sets:
245 x 1
275 x 1
295 x 1
315 x 1
Stiff-leg DLs
- touch and go from floor
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5…distracted because my wife had my iPod on and was loudly singing AC/DC’s “Let Me Put My Love Into You” to herself while she worked out.
405 x 3…didn’t trust lower back to do any more reps
315 x 8
Lower body was pretty toasted at this point.
DB overhead press
40s x 5 x 10
edit: I just realized that I didn’t do my speed pulls. Crap. I’m going to wait 45 minutes for my dinner + beer to settle and then go do them.
edit:
Speed Deads
135 x 2 x 1
225 x 1 x 1
245 x 9 x 1
I was just watching Louie talking box squats during a seminar (video)
Speed straight weight 12 sets
Chains 10 sets
Bands 8 sets
Thought that was interesting, and it’s due the extra stress put on the joints by chain and bands.
He also said always box squat below parallel, but even I think 3" is a bit too low 
[quote]lil power wrote:
I was just watching Louie talking box squats during a seminar (video)
Speed straight weight 12 sets
Chains 10 sets
Bands 8 sets
Thought that was interesting, and it’s due the extra stress put on the joints by chain and bands.
He also said always box squat below parallel, but even I think 3" is a bit too low
[/quote]
All this makes a lot of sense. I haven’t had any joint soreness or stiffness from bands yet. But my band tension has been is pretty light. I plan on ramping it up so I will heed your advice. I always appreciate your advice BTW so don’t hold back.
I agree that the 11" box height is unnecessarily low for DE day. I didn’t know how low it was until I measured it. For touch and go squats it is probably a reasonable height, since the body position is different, but when sitting back you end up too low. I know you know this. I’m just thinking through it
Solid work and congrats on getting the speed work in there after dinner and beer. I’m not sure I’ve got that kind of resolve…
james
[quote]giterdone wrote:
edit: I just realized that I didn’t do my speed pulls. Crap. I’m going to wait 45 minutes for my dinner + beer to settle and then go do them.
[/quote]
And THIS, ladies and gentlemen, I s the awesome-ness of having your gym in your garage.
ALMOST makes me wish I had one. But I’d miss the chicks in yoga pants.
[quote]Canada_K wrote:
[quote]giterdone wrote:
edit: I just realized that I didn’t do my speed pulls. Crap. I’m going to wait 45 minutes for my dinner + beer to settle and then go do them.
[/quote]
And THIS, ladies and gentlemen, I s the awesome-ness of having your gym in your garage.
ALMOST makes me wish I had one. But I’d miss the chicks in yoga pants.[/quote]
Dude! Chicks in yoga pants are one of my favouritest things. I totally understand.
[quote]atypical1 wrote:
Solid work and congrats on getting the speed work in there after dinner and beer. I’m not sure I’ve got that kind of resolve…
james[/quote]
Thanks james. It was a bit of a struggle. I’m liking the speed deads but they are so light it feels odd to do them.
Hams are pretty sore from the stiff-legs. I was checking my log and it appears I haven’t done them since September. Need to do them more.
[quote]giterdone wrote:
[quote]Canada_K wrote:
[quote]giterdone wrote:
edit: I just realized that I didn’t do my speed pulls. Crap. I’m going to wait 45 minutes for my dinner + beer to settle and then go do them.
[/quote]
And THIS, ladies and gentlemen, I s the awesome-ness of having your gym in your garage.
ALMOST makes me wish I had one. But I’d miss the chicks in yoga pants.[/quote]
Dude! Chicks in yoga pants are one of my favouritest things. I totally understand.[/quote]
There should be roving bands of chicks in yoga pants who go from garage gym to garage gym brightening peoples lifting experience.
[quote]JoeGood wrote:
[quote]giterdone wrote:
[quote]Canada_K wrote:
[quote]giterdone wrote:
edit: I just realized that I didn’t do my speed pulls. Crap. I’m going to wait 45 minutes for my dinner + beer to settle and then go do them.
[/quote]
And THIS, ladies and gentlemen, I s the awesome-ness of having your gym in your garage.
ALMOST makes me wish I had one. But I’d miss the chicks in yoga pants.[/quote]
Dude! Chicks in yoga pants are one of my favouritest things. I totally understand.[/quote]
There should be roving bands of chicks in yoga pants who go from garage gym to garage gym brightening peoples lifting experience.[/quote]
In this case I think I’ll build 3 garage gyms!
[quote]giterdone wrote:
Dude!
[/quote]
Ahem. Copyright infringement.
[quote]ddot76 wrote:
[quote]JoeGood wrote:
[quote]giterdone wrote:
[quote]Canada_K wrote:
[quote]giterdone wrote:
edit: I just realized that I didn’t do my speed pulls. Crap. I’m going to wait 45 minutes for my dinner + beer to settle and then go do them.
[/quote]
And THIS, ladies and gentlemen, I s the awesome-ness of having your gym in your garage.
ALMOST makes me wish I had one. But I’d miss the chicks in yoga pants.[/quote]
Dude! Chicks in yoga pants are one of my favouritest things. I totally understand.[/quote]
There should be roving bands of chicks in yoga pants who go from garage gym to garage gym brightening peoples lifting experience.[/quote]
In this case I think I’ll build 3 garage gyms!
[/quote]
Hm…this sounds lucrative. I have yoga pants, I can “rove”…Make it rain, baby! Make it rain!
Lol! I wish. I never wear proper trousers anymore. They’re so restricting!
Anywho, xcellent training, Git.
Definitely good job getting in those speed pulls after eating. I’d puke for sure!
[quote]Mascherano wrote:
[quote]ddot76 wrote:
[quote]JoeGood wrote:
[quote]giterdone wrote:
[quote]Canada_K wrote:
[quote]giterdone wrote:
edit: I just realized that I didn’t do my speed pulls. Crap. I’m going to wait 45 minutes for my dinner + beer to settle and then go do them.
[/quote]
And THIS, ladies and gentlemen, I s the awesome-ness of having your gym in your garage.
ALMOST makes me wish I had one. But I’d miss the chicks in yoga pants.[/quote]
Dude! Chicks in yoga pants are one of my favouritest things. I totally understand.[/quote]
There should be roving bands of chicks in yoga pants who go from garage gym to garage gym brightening peoples lifting experience.[/quote]
In this case I think I’ll build 3 garage gyms!
[/quote]
Hm…this sounds lucrative. I have yoga pants, I can “rove”…Make it rain, baby! Make it rain!
Lol! I wish. I never wear proper trousers anymore. They’re so restricting!
Anywho, xcellent training, Git.
Definitely good job getting in those speed pulls after eating. I’d puke for sure! [/quote]
I think we should start a joint venture, make a bazillion and then retire early. You can be the “yoga pant girl” prototype and be in charge of recruiting other yoga pant girls. Perhaps use your Argentinian connections. From my on-line “research”, Argentina seems like a hot-bed of suitable yoga-pant, er, talent.
With some proper marketing, I think you and your band of merry, roving home gym yoga-panters could roam the land and be a franchise equal to the Budweiser Girls or Dallas Cowboy Cheerleaders! A license to print money. We would collect monthly fees via credit card or Paypal.
PM me and we’ll discuss business arrangements.
[quote]Canada_K wrote:
[quote]giterdone wrote:
Dude!
[/quote]
Ahem. Copyright infringement.[/quote]
Oh. Right. Paypal OK?
DE Upper
135 + doubled micro-minis (+30 at top)
9 x 3
Then
155 + bands x 3
175 + bands x 3
195 + bands x 2 (bicep tendons started hurtin’)
Straight weight
185 x 3
205 x 3
225 x 1 (ouchie arms)
I think I do better with more band tension on DE day so there is more braking at the top. Seems to be easier on my arms.
Trap bar rows (low handles)…my new favorite lat exercise (low or high handles).
140 x 10
190 x 10
210 x 10
230 x 10
OHP from pins (nose height)
95 x 5
115 x 5
135 x 5
155 x 2…lol. My shoulders are weaksauce.
135 x 5
Feet elevated pushups (wide hands)
2 x 15
DB curls
20s x 2 x 25…I’m going to try doing these at the start of bench days as a warmup and to get some blood in as a cushion.
Going to a friend’s house with family soon to LOAD-UP on food. Didn’t gain an ounce over holidays…yet.