[quote]Phill wrote:
gags wrote:
DE full
1.box sqts- avg bands5 +1353 +2252,2,2,2,2
box was about an inch above parallel
2.box sqts(same box)-2753 3151 3651 405missed, got stapled to the box, def.need to sqt more
3.push jerk(BB)-1355,5 1853,3,3,3,3
4.DB rows- 90*18,12 heaviest they had
??? Am I missing something?? DE Full and you get stapled to the box?? LOL sounds like my DE’s of late more ME than DE
nice work though
Phill
[/quote]
hahhahha ya, i’m doing every 3rd or 4th week, a heavy sqt after de sqts, just to see where i’m at, since i dont really train the sqt(i know i know), just another way to get myself to sqt more often and obviously i need work on it, i think i could have gutted the 405 out if i was really busting my balls for a max, but thats not the plan, especially since im going for 300 farmers and 800 yoke on sunday…
[quote]Phill wrote:
gags wrote:
DE full
1.box sqts- avg bands5 +1353 +2252,2,2,2,2
box was about an inch above parallel
2.box sqts(same box)-2753 3151 3651 405missed, got stapled to the box, def.need to sqt more
3.push jerk(BB)-1355,5 1853,3,3,3,3
4.DB rows- 90*18,12 heaviest they had
??? Am I missing something?? DE Full and you get stapled to the box?? LOL sounds like my DE’s of late more ME than DE
nice work though
Phill
[/quote]
Phil,
One thing I learned from the idea of “hitting a heavy triple or single after speed work” can be very valuable if used right.
Now im not sure of all the other factors that may have contributed to the missed lift on DE, but I would suggest IF you feel really good after the speed sets, to pick one weight and hit a triple double or single…if you pick too light so what you just smoke the shit out of it. Fight the urge to go real heavy and just go kinda heavy and smoke it like a cheap cigarette
[quote]harbinjc wrote:
My bad phil, I just realized that was gags that did the DE work…anyways take the advice for what its worth gags, it has helped me a lot[/quote]
LOL No prob just ribbing himand I agree ive ended up pulling or squatting PR’s at times when I just felt DAMN good following speed work.
Life been crazy bit ran down little cold just going in and going to work hard do some things Ive never done or havent done in a LONG time keep it basic and get out
Axle Cleans
Bar x lot
95 x 5
135 x 3
155 x 3
185 x 1
OK never done these and I have found something I very much suck at LOL
2A)Seated Oh Press
Bar x lot
115 x 5, 3
135 x 3
155 x 3
185 x 2
195 x 1
205 x nope SUCK (shoulder hurt a bit)
185 x 3
WOW I am horrid at these havent done them in maybe 2 years and just felt awkward and kind of hit the bad shoulder a bit not horrid cant believe I couldn?t get the 205 These need workl ive ID?d two areas that need a LOT of focus
2B) Chins Hold the Eccentric only
8sets
Starts around 30 second went down from there these seem to help the elbow and hit the lats pretty good.
3A) Close grip Pin presses
225 x 8 (half ROM)
275 x 8 (lock outs maybe 6 inch or so)
315 x 5 same ROM as 275
Shoulder was hurting from the half ROM pressing so didn?t go further with that and just went to a 315 x 5 called it a day
3B)Chest Supported DB Row
80 x 3 sets
5)Cable Abs (heavy)
3 sets of HEAVY 5
So bit ran down etc but though the w/o sucked and the load were pathetic I have ID?d some things to work on and come in a bit fresh and with a fire to w/o I think ill do much better. I don?t want to take a whole week off as I will be anyway in three weeks so just playing it a bit more by feel here and go hard at it when able this was hard for this day. Sucks but true
Phill
[/quote]
if your overhead presses are putting pain on your shoulder, do your presses like I do- bring your grip in a little and tuck the elbows. at first it was awkward but now I have a lot of power and the form carries over well to my bench.
if your overhead presses are putting pain on your shoulder, do your presses like I do- bring your grip in a little and tuck the elbows. at first it was awkward but now I have a lot of power and the form carries over well to my bench.
good luck,
meat[/quote]
HMM my grip for OH pressing is a LOT closer than bench about an onch or so fro the smooth just feels right and better on the shoulders Thanks does help.
Ill say the thing that really bothers me is anything flat aside from DB pressing either hurts a bit or just feels awkward. Im thuinking I need to just drop the ego on flat pressing when I do it and slowly move up more rep work with very manageable loads and get mentally and physiclly comfortable.
This was the first bigger discoft in a bit on OH pressing not much on standing OH press opf late until the heavy loads above 240. Seems mainly just harder to get into an advantge form sitting then standing and well I havent done them in literally years I need to ad them in I think they will transfer a LOT into my prssing REAL strength no cheating
Ah well as long as I dont blow the sucker again and take er slow and steady I guess. Thanks again for the tip I need to work on tucking the elbos better for sure
im getting older and warming up is good even just 5-10 mins did it today and even feeling tired etc man it helped felt good.
Im going to stop going for 1RM on squats for a bit and go for 2-3RMs I don?t know just need to and work friggin hard make the last rep a KILLER I think it will help. Need to get the #?s and confidence back up
Dropping the assistance and fluff on ME days and just doing TWO big heavy moves and then mop up with one more compound give what I have left. Keep it basic and HEAVY save the assistance for DE day. Aside from a bit of ab work.
I need to get the heavy kegs Higher on my chest Im getting them up fine but need to hold them higher.
SSbar Box Squat (16?box)
Bar x ton
155 x 5
245 x 3
335 x 3
385 x 3
425 x 1
460 x miss (would have been a pr didn?t have it got it movien a bit just things weren?t firing)
435 x nah coulda shoulda
405 x 2 (second was a dog fight but felt good grinding it out think id a had three if I went straight for it instead of failing who knows not great but move onward and upward)
Keg Load 48? platform
200 x 1 (2 sets)
300 x 2 PR!!!
300 x 1 and 200 x 6 SWEET!
OK pl;an was to get three singles on the 300 but nailed it and said screw it went for two and fought that sucker out had Me STOKED I think the solid triple prior to Iowa is doable.
Then rested 3 mins and did a HARD 300 and went straight to the 200 x 6 killer.
Front squat (heels elevated)
135 x 10
225 x 10
315 x 3 LOL all I had left Its all good
Decline sit ups 70lbs
3 x 8,8,12
Greta day in the end didn?t like the squat misses but I think changing to the 2-3RM will do me good and progressing again and build confidence I need to get a LOT stronger on them My squat is still hell 150 or so behind my DL
The kegs were damn good and well the front squats LOL that was just to end her off gave what I had left LOL
Phill
Ah side note shin has been itching for 2 weeks figured it was just dry skin from the low humidity etc but man looked at it yesterday and now from ankle to half way to knee some kind of rash and that S.O.B is swollen BIG time like I have Cankles LOL my legs goes just same size on that side from calf all the way down to foot. Id say 3 inches of swelling other one is OK no pain etc any ideas
haven’t posted here in a few weeks I think. Tonight, very intense session. Good stuff.
First workout with bands work for DE. Found a way to do band deadlifts, used an light band, looped FIVE times around my pin at the lowest setting. Tight from the bottom to the top. Great!
Speed Deadlifts - 50% - 30lbs
10 sets of 170x1
ATG Squats
135x6
185x6
185x6
GM
135x8
155x8
175x6 [if I had the 8, woulda been a pr]
Band Assisted Pullups
Light band x6
average band x8
average band x8
Decline Situps
x30
x30
x30
My abs are cramping up ! owwww
Thought I could get 8 reps w/ light bands for pullups, didn’t work out, ego got hold of me. IT wasn’t even close to being called 6 reps for it. I was also going to do Front squats, instead of ATG’s, but my resting place there is sore from cleans yesterday, so nix that. ATG’s hit my abs hard!!! Great workout, A+, very intense. I had to fight the urge to do less reps on the ATG’s. Argh, its hard for me to get back into 6 reps or higher after taking time off from it.
events
didnt go as planned today, had to cut shor a lil bit due to the snow
1.12"log- 1905 2103 1904
2.yoke-46550ft 55550ft2 60550ft 65550ft, ground got too slippery so moved inside
3.tire-725*3,3,3,4(30s)
that was it, weather didnt help, first time its actually been cold, and the snow didnt feel too safe for the walking events…i know, excuses…next week
im getting older and warming up is good even just 5-10 mins did it today and even feeling tired etc man it helped felt good.
Im going to stop going for 1RM on squats for a bit and go for 2-3RMs I don?t know just need to and work friggin hard make the last rep a KILLER I think it will help. Need to get the #?s and confidence back up
Dropping the assistance and fluff on ME days and just doing TWO big heavy moves and then mop up with one more compound give what I have left. Keep it basic and HEAVY save the assistance for DE day. Aside from a bit of ab work.
I need to get the heavy kegs Higher on my chest Im getting them up fine but need to hold them higher.
SSbar Box Squat (16?box)
Bar x ton
155 x 5
245 x 3
335 x 3
385 x 3
425 x 1
460 x miss (would have been a pr didn?t have it got it movien a bit just things weren?t firing)
435 x nah coulda shoulda
405 x 2 (second was a dog fight but felt good grinding it out think id a had three if I went straight for it instead of failing who knows not great but move onward and upward)
Keg Load 48? platform
200 x 1 (2 sets)
300 x 2 PR!!!
300 x 1 and 200 x 6 SWEET!
OK pl;an was to get three singles on the 300 but nailed it and said screw it went for two and fought that sucker out had Me STOKED I think the solid triple prior to Iowa is doable.
Then rested 3 mins and did a HARD 300 and went straight to the 200 x 6 killer.
Front squat (heels elevated)
135 x 10
225 x 10
315 x 3 LOL all I had left Its all good
Decline sit ups 70lbs
3 x 8,8,12
Greta day in the end didn?t like the squat misses but I think changing to the 2-3RM will do me good and progressing again and build confidence I need to get a LOT stronger on them My squat is still hell 150 or so behind my DL
The kegs were damn good and well the front squats LOL that was just to end her off gave what I had left LOL
Phill
Ah side note shin has been itching for 2 weeks figured it was just dry skin from the low humidity etc but man looked at it yesterday and now from ankle to half way to knee some kind of rash and that S.O.B is swollen BIG time like I have Cankles LOL my legs goes just same size on that side from calf all the way down to foot. Id say 3 inches of swelling other one is OK no pain etc any ideas[/quote]
Mr. Volume is back with a vengence. Solid workout… as for the rash, it could be vaginitis. It goes around the group I workout with. just rub some vagisil on it and wear a pad with the tampon.
seriously though, I hear that cankles are “in” this year.
[quote]maraudermeat wrote:
Mr. Volume is back with a vengence. Solid workout… as for the rash, it could be vaginitis. It goes around the group I workout with. just rub some vagisil on it and wear a pad with the tampon.
seriously though, I hear that cankles are “in” this year.
meat[/quote]
Ha yes Im on a come back not great but getting better feeling better and got the scale to move in the right direction WOO HOOO Just need to get back what Ive lost I think its mainly a matter of just rest and food.
Bro your exactly right I suspected the same thing and bought some massengil shit did wonder cleared it right up just a bad case of vaginitis LOL
Great w/o bro Nice to see you hitting PR’s and dropping fat at same time GOOD work keep it up and hell yes you over took me this week for sure but Ill be back fear niot the volume
