[quote]evansmi wrote:
Well I finally got some board press boards put together today, 1-5, is a 5 board suppossed to be very close to lockout? because for me its still about half range of motion. I knew I had long limbs, but…
I should probably make a six board.[/quote]
5 broad would be high but I wouldnt say near lockout, well that also depends on how much you are able to arch etc as well.
Phill
Everyone have a festive and safe holiday weekend
phill
Ok I apolgize in advance but I just got to vent.
I have paid a good amount of money for all of my equipment to try to progress over the past year. I got a pretty decent basic setup now but fair from ideal.
I bought a house last year so $$$ has been real tight, unfortunally I dont have a garage, spare bedroom, etc to keep my weights in, but I have worked around this, no prob I just have everything on my deck under a overhang, not ideal but it works.
Well today I went to do some box squats, moved my power rack back into place, moved my log out of the way (how it goes with limited space) noticed rack wasnt sitting right, welp busted a few of the boards on my deck from dropping my log yesterday, I had a big thick rubber stall matt over a piece of plywood to… Not sure wtf I am going to do now.
Truthfully I am suprised this hasnt happened sooner, I expected it, didn’t really care becuase I plan on redoing the deck (after I have somewhere to lift!)
There is 1 gym within 30 miles of me that has a power rack/squat rack, and is tiny, packed, and sure as hell wouldnt let me bring in log or axle. Let alone I could guarntee the first time I did a set of 10 rep rackpulls I would probaly be kicked out.
Hey guys. Still been really busy. Here are my workouts for this week. This is my last volume week on my 5x5. Next week is a delaod week with weights kept the same, but dropping down to 3x3. The next several weeks will be 3x3 and increasing the loads. Then I’ll ramp the volume back up and do it all over again.
First cycle of 5x5 went pretty well. Didn’t miss too many of my reps, and made some great progress over the 5 weeks.
Modi, I tried watching your meet video but youtube was being gay. Could you PM it to me please?
Good luck in your training, fellas.
Week 5
5-21-07 Monday
Olympic Squats 275 x 5 x 5 TW= 6,875
Bench 135x5,160x5,185x5,210x5,235x4
Barbell Rows 210 x 5 x 5
5-23-07 Wednesday
Overhead Press 160 x 5 x 4 TW= 3,200
Deadlifts 355x 3, 5, 5 (that’s all I had in me and I didn’t want to hurt myself)
Olympic Squats (light) 225x 5 x 5
Pullups BW+10 x 5 x 3
5-25-07
Bench 225x5x5
Olympic Squats 175x5, 205x5, 235x5, 265x5, 295x4 (got 5 reps but not sure if I went all the way down on the last one so I won’t count it)
Barbell Rows 135x5, 155x5, 175x5, 195x5, 215x5
Sounds like GPP time to me build a inexpensive but quality Gymport much like a carport but for your gym cement slap stick frame and tin of fiberglass roof some tarps that drop for walls when needed. if you have the land and did it yourself you could potentially do it cheap
Sorry about the tough times stay strong
Phill
[quote]KO421 wrote:
Ok I apolgize in advance but I just got to vent.
I have paid a good amount of money for all of my equipment to try to progress over the past year. I got a pretty decent basic setup now but fair from ideal.
I bought a house last year so $$$ has been real tight, unfortunally I dont have a garage, spare bedroom, etc to keep my weights in, but I have worked around this, no prob I just have everything on my deck under a overhang, not ideal but it works.
Well today I went to do some box squats, moved my power rack back into place, moved my log out of the way (how it goes with limited space) noticed rack wasnt sitting right, welp busted a few of the boards on my deck from dropping my log yesterday, I had a big thick rubber stall matt over a piece of plywood to… Not sure wtf I am going to do now.
Truthfully I am suprised this hasnt happened sooner, I expected it, didn’t really care becuase I plan on redoing the deck (after I have somewhere to lift!)
There is 1 gym within 30 miles of me that has a power rack/squat rack, and is tiny, packed, and sure as hell wouldnt let me bring in log or axle. Let alone I could guarntee the first time I did a set of 10 rep rackpulls I would probaly be kicked out.
[/quote]
[quote]KO421 wrote:
Ok I apolgize in advance but I just got to vent.
I have paid a good amount of money for all of my equipment to try to progress over the past year. I got a pretty decent basic setup now but fair from ideal.
I bought a house last year so $$$ has been real tight, unfortunally I dont have a garage, spare bedroom, etc to keep my weights in, but I have worked around this, no prob I just have everything on my deck under a overhang, not ideal but it works.
Well today I went to do some box squats, moved my power rack back into place, moved my log out of the way (how it goes with limited space) noticed rack wasnt sitting right, welp busted a few of the boards on my deck from dropping my log yesterday, I had a big thick rubber stall matt over a piece of plywood to… Not sure wtf I am going to do now.
Truthfully I am suprised this hasnt happened sooner, I expected it, didn’t really care becuase I plan on redoing the deck (after I have somewhere to lift!)
There is 1 gym within 30 miles of me that has a power rack/squat rack, and is tiny, packed, and sure as hell wouldnt let me bring in log or axle. Let alone I could guarntee the first time I did a set of 10 rep rackpulls I would probaly be kicked out.
[/quote]
Tough Break, man. I know the feeling of having no place to lift. Last year I was living in an apartment complex - couldn’t afford a gym and the place I was storing my weightlifting stuff in - a friends garage - got filled up with stuff.
Fortunately, there was a gigantic shared yard in the back, so I yanked my chinup/dip tower, a standard,dumbell bars and all my standard weights from my friends garage,took them home and stored 'em under a tarp.
I’d go out every day in the back and do clean/front squat and press, deadlifts, chins and dips. Freaked out the neighbors but it accomplished the purpose. I couldn’t do the exercises I wanted to do, but I made a lot of progress during that time. I guess I’m saying that not having the perfect conditions is sometimes an opportunity to try out a different means to progress.
…Or you could fix yer deck…
[quote]Modi wrote:
4est wrote:
I cackled.
4est, Do you have an audio clip of that?
[/quote]
thanks guys, plus my mortage went up 400 bucks this month… haha
Anyway I have some ideas on what I am going to do, I have a carport but it is uneven ground of shale/gravelish… I think I might level it out and build a oversized lifting platform.
I know I could fix my deck and I plan to, but I probaly have to redo the whole thing though and I don’t want to lift on my nice deck.
Have a good weekend everyone I will be getting some work done
Warmup/Prehab
Shoulder Horn 15 lbs 2 x 12
#2 Band presses 30
#3 Band presses 20
Pro-Grip Face pulls - 50# 2 x 12
DE Bench
145 lbs - (8 x 3)
Rev Grip BP
185 x 7
185 x 7
185 x 5, R/P+1, R/P+1 [PR-reps]
Ggggrind - Last few inches of last rep was 1/2" left, 1/2 right, rinse repeat.
Tate Presses
35 x 10
35 x 10
35 x 9.5
35 x 8 [PR] volume - added a set]
Chins - 4 x 12 - getting easier all the time
Rear Delt Raises
20 x 12
25 x 12 [PR] +5 lbs. from last week
25 x 10
25 x 10
Tris have been crying for 2 days after this.
Warmup/Prehab
Shoulder Horn 15 lbs 2 x 12
#2 Band presses 30
#3 Band presses 20
Pro-Grip Face pulls - 50# 2 x 12
DE Bench
145 lbs - (8 x 3)
Rev Grip BP
185 x 7
185 x 7
185 x 5, R/P+1, R/P+1 [PR-reps]
Ggggrind - Last few inches of last rep was 1/2" left, 1/2 right, rinse repeat.
Tate Presses
35 x 10
35 x 10
35 x 9.5
35 x 8 [PR volume - added a set]
Chins - 4 x 12 - getting easier all the time
Rear Delt Raises
20 x 12
25 x 12 PR +5 lbs. from last week
25 x 10
25 x 10
Tris have been crying for 2 days after this.[/quote]
Nice work 4est way to get that PR whatever way you can
Phill
2007-5-25
CoC #1 2x10
#1.5 6x1(alternating),2x3
#2 2 x 3/4 closed - hold for 6s
Notes: Hand strength really falls off if I don’t work it consistently. #1 felt difficult until hands warmed up. Gotta start the supporting grip work again too.
Doc says I gotta do aerobic work to get the cholesterol in balance. Gonna start hill sprints using the Tabata protocol so I don’t have to spend a lot of time at it.
2007-5-26
RE day lower
Box squat 14" box
barx15
135x5
165x5
205x5
225x5
245x5
285x5 (rep PR!)
Deficit Deadlift (4" deficit)
225x5 (clean grip)
265x5 ‘’
305x5 ‘’
345x5 ‘’
385x5 (mixed grip)
Good Mornings (straight leg, arch back, wide stance to 4" above hips [6th pin])
135x10
225x8
245x6,6
Notes: This new diet my doctor has put me on makes me feel lighter, but it also has so many CNS support nutrients in it that today’s lifts felt more solid and coordinated than ever. I’ll be pissed if I lose weight, but maybe not so pissed if my lifts continue to increase lbs.
Box squat in particular felt really solid. 5th rep felt as powerful as the first. Deadlift form was excellent (well it felt that way anyway), even pulling from a deficit. I wasn’t favoring any particular portion of the lift - it felt like one long pulling unit.
[quote]skidmark wrote:
2007-5-26
RE day lower
Box squat 14" box
barx15
135x5
165x5
205x5
225x5
245x5
285x5 (rep PR!)
Deficit Deadlift (4" deficit)
225x5 (clean grip)
265x5 ‘’
305x5 ‘’
345x5 ‘’
385x5 (mixed grip)
Good Mornings (straight leg, arch back, wide stance to 4" above hips [6th pin])
135x10
225x8
245x6,6
Notes: This new diet my doctor has put me on makes me feel lighter, but it also has so many CNS support nutrients in it that today’s lifts felt more solid and coordinated than ever. I’ll be pissed if I lose weight, but maybe not so pissed if my lifts continue to increase lbs.
Box squat in particular felt really solid. 5th rep felt as powerful as the first. Deadlift form was excellent (well it felt that way anyway), even pulling from a deficit. I wasn’t favoring any particular portion of the lift - it felt like one long pulling unit.[/quote]
Good work
So with my comp just around the coroner june 9th (13 days?) I am wondering how to go about the rest of my training, I have this itch to max out on deads tuesday I know I am good for 425 atleast right now. but I think doing some box squats and lighter defceit deads is probaly a better plan, I will do another ME log press thursday or so and hit 195-200
the next week I will probaly just get in a nice easy light workout on tuesday or wendsday.
I will be doing farmers and maybe/hopefully tire flips if I can go pick up the tire I found.
[quote]KO421 wrote:
skidmark wrote:
2007-5-26
RE day lower
Box squat 14" box
barx15
135x5
165x5
205x5
225x5
245x5
285x5 (rep PR!)
Deficit Deadlift (4" deficit)
225x5 (clean grip)
265x5 ‘’
305x5 ‘’
345x5 ‘’
385x5 (mixed grip)
Good Mornings (straight leg, arch back, wide stance to 4" above hips [6th pin])
135x10
225x8
245x6,6
Notes: This new diet my doctor has put me on makes me feel lighter, but it also has so many CNS support nutrients in it that today’s lifts felt more solid and coordinated than ever. I’ll be pissed if I lose weight, but maybe not so pissed if my lifts continue to increase lbs.
Box squat in particular felt really solid. 5th rep felt as powerful as the first. Deadlift form was excellent (well it felt that way anyway), even pulling from a deficit. I wasn’t favoring any particular portion of the lift - it felt like one long pulling unit.
Good work[/quote]
A agree damn fine work
and yes hill sprints are killer might try sled work and even weighted hill walking if you have a vest
Phill
[quote]KO421 wrote:
So with my comp just around the coroner june 9th (13 days?) I am wondering how to go about the rest of my training, I have this itch to max out on deads tuesday I know I am good for 425 atleast right now. but I think doing some box squats and lighter defceit deads is probaly a better plan, I will do another ME log press thursday or so and hit 195-200
the next week I will probaly just get in a nice easy light workout on tuesday or wendsday.
I will be doing farmers and maybe/hopefully tire flips if I can go pick up the tire I found.[/quote]
13 days out if your going to max Dead I would do it ASAP and then recover bro. the get that heavy log in etc and yhea the last week back the hell off you not getting any stronger at that point
best of luck
Phill
Event/conditioning May 26th
LIL sled draggin warm up 70 lb x a lot of feet
Then also did some light rehab work for warm up wanted to do some compounds with BOTH arms!!!
BB Oh press bar x 20, 65 x 20 x 2
Lat p-down 50 x 20, 70 x 20 x 2
One arm 400lb tire flippin, 25 reps
Old PR time 2:27
new time = 2:12:52
Nice getting closer to that 2 min mark
yoke walk 50 feet first time with these
335 x 2runs no drops
425 x 2 runs no drops
Put on belt
515 x 2 runs 2 drops on second run clean on first
605 x 10 feet LOL
I was just beat easily got it up just couldn?t keep core uber tight any more so it got to swinging.
All In all happy with these for a first time and hey welding held great. Its all about the start get rolling nice and slow and smooth and they don?t swing
3)1 arm Medley
Suit case carry 190 lbs (35 lb DB in gimp hand)
1 arm DB OH carry 80;bs
Back ward sled drag 95 without the weight of the tire and wheel.
This was light but after the yoke that?s all good will up loads next time
1st run 52 second
2nd run 45 second
All in all good w/o took about 90 mins. I swear half my w/o is getting out and loading the implements alone etc etc Im really non stop doing something 6 plates here 4 there move the tire here that there LOL
Think my conditioning is getting good though tire time evident of that wasted 5 or so seconds re chalking and catching breath should have tried to keep rollin
Happy with my yoke effort 515 on a chain yoke for 50 feet not to shabby for first ever time I think ill skip some of the warm ups next time and try to get to the 600 sooner had no prob getting it up holding it it was just moving suckle was a swinging like a pair of?
Cheers all
Phill
[quote]Phill wrote:
Event/conditioning May 26th
LIL sled draggin warm up 70 lb x a lot of feet
Then also did some light rehab work for warm up wanted to do some compounds with BOTH arms!!!
BB Oh press bar x 20, 65 x 20 x 2
Lat p-down 50 x 20, 70 x 20 x 2
One arm 400lb tire flippin, 25 reps
Old PR time 2:27
new time = 2:12:52
Nice getting closer to that 2 min mark
yoke walk 50 feet first time with these
335 x 2runs no drops
425 x 2 runs no drops
Put on belt
515 x 2 runs 2 drops on second run clean on first
605 x 10 feet LOL
I was just beat easily got it up just couldn?t keep core uber tight any more so it got to swinging.
All In all happy with these for a first time and hey welding held great. Its all about the start get rolling nice and slow and smooth and they don?t swing
3)1 arm Medley
Suit case carry 190 lbs (35 lb DB in gimp hand)
1 arm DB OH carry 80;bs
Back ward sled drag 95 without the weight of the tire and wheel.
This was light but after the yoke that?s all good will up loads next time
1st run 52 second
2nd run 45 second
All in all good w/o took about 90 mins. I swear half my w/o is getting out and loading the implements alone etc etc Im really non stop doing something 6 plates here 4 there move the tire here that there LOL
Think my conditioning is getting good though tire time evident of that wasted 5 or so seconds re chalking and catching breath should have tried to keep rollin
Happy with my yoke effort 515 on a chain yoke for 50 feet not to shabby for first ever time I think ill skip some of the warm ups next time and try to get to the 600 sooner had no prob getting it up holding it it was just moving suckle was a swinging like a pair of?
Cheers all
Phill[/quote]
Nice, I want to try a yoke out,…
your condtioning must be getting good if you can flip the tire 25 times with only stoping once, Id be puking
[quote]Phill wrote:
KO421 wrote:
So with my comp just around the coroner june 9th (13 days?) I am wondering how to go about the rest of my training, I have this itch to max out on deads tuesday I know I am good for 425 atleast right now. but I think doing some box squats and lighter defceit deads is probaly a better plan, I will do another ME log press thursday or so and hit 195-200
the next week I will probaly just get in a nice easy light workout on tuesday or wendsday.
I will be doing farmers and maybe/hopefully tire flips if I can go pick up the tire I found.
13 days out if your going to max Dead I would do it ASAP and then recover bro. the get that heavy log in etc and yhea the last week back the hell off you not getting any stronger at that point
best of luck
Phill[/quote]
I was going to do it Tuesday if I do, which I don’t think I will, I just don’t see much of a point I am just more itching to add some lbs to my DL PR
I think I will just do some box squats and light deficet deads
ME log I am not very worried about as I am still 30lbs under the weight of the log for reps is at the comp, It is what it is… I’ll be giving it a shot though
5/26/07 DE Upper/ME Lower
I helped some friends of mine move today. Many hands made light work, the mood was good, and we moved tons of shit from one house to another and had lunch in 5 hours or so. I decided to skip yesterday’s workout and combine it with what I’d normally do today since I didn’t wear myself out too bad moving.
A)DE Bench w/doubled minis=135 x 3 x 8, all reps done w/ index on ring and paused.
I did these in the power rack for the first time, and will do them there from here on out. I had much more band tension in the bottom doubling the bands under the base of the rack versus dumbbell handles.
B)Flat DB Bench=110 x 11
C)ME Trap Bar Dead, reps paused on floor
140 x 3
230 x 3
410 x 1
500 x 3 x 3 (thank God for chalk)
That’s as much weight as I could fit on the bar. If I replaced the two bumper plates w/ regular 45s I could probably add a 25 on each side.
Trap bar deads feel so clean to me. Lots of strain , more weight/reps than I could do conventionally but less stress to the low back. I forgot how awesome these things are, even if they only make me good at trap bar deadlifting. I think I’ll do them for the next two weeks, trying for another set of three next week.
D1)Incline DB Bench=80 x 12 x 2
D2)Bent-Over, Single-Arm Cable “Vertical Row” thing=65 x 12 x 2
E)Full Contact Twist=25 x 8 x 2 each way/side
F)Pullup/Chinup Happenings
BW x 6 x 3 wide pro pullup, wide semi-sup pullup, then chinup
[quote]KO421 wrote:
Nice, I want to try a yoke out,…
your condtioning must be getting good if you can flip the tire 25 times with only stoping once, Id be puking[/quote]
Thanks yes that thing taxed the hell out of my core and knees a bit once you get it steady and moving cake but still little wobbly etc I think its really be a great implement tio train with
yes conditioning getting much better man was near 5 mins when started these now closing on 2 cant wait till i can use two arms really push it
get back rolling to where I can get more concentration on strenght and try and just maintain some of the conditioning should work out
Phill