2007-5-30
Assistance Day
Warm up
KB Swings
35 2x20 (r,l)
Kb head circles
2x10 clockwise
2x10 counter clockwise
1 Arm DB rows
75x6
100x6
145x3,3,3,3,3 (ugly)
Pullups
BWx6
BW plus 85x3,3,3,3
side to side pullups
BW 2x10
Hammer Curls
60x5,5,5
Notes: Standard spinlock db bars are too short to hold the plates I have (Awwwwww, poor baby!). Had to use my Olympic db handle and chose to put 35’s on it. Then I couldn’t get it close to my body so ROM was shorter. 25’s and 10’s next time.
Thought I’d try the side to side pullups to see what they felt like. Easier than the weighted ones, but it wouldn’t take much weight on the chain to make them REAL hard.
[quote]4est wrote:
So I needed to do face pulls on Saturday but the box I use to space myself from the pulley was gone. I grabbed 2 paint buckets outside, added a milk crate and put a Valeo belt around my ankles to keep the feet in place. The hat is there to be able to grab the rope. :)[/quote]
[quote]4est wrote:
So I needed to do face pulls on Saturday but the box I use to space myself from the pulley was gone. I grabbed 2 paint buckets outside, added a milk crate and put a Valeo belt around my ankles to keep the feet in place. The hat is there to be able to grab the rope. :)[/quote]
Just gotta ask…WHY was there a Valeo belt just lying around? Was it hanging next to the Everlast tiger striped workout pants?
A)DE Squat to 12" box w/ light bands=225 x 2 x 8, too slow Joe
B)DE Dead=335 x 1 x 5, slow too
C)Hammerstrength V-Squat=414 x 8 x 3. I tried to mimick EliteFTS’s Power Squat machine by using this machine backwards. Works like a charm. Quads are totally fried.
D)Single-Leg Back Raise=12 x 2
E)Blast Strap Fallouts=8 x 3
F)TKEs, mini-band pushdowns
NOTES: The speed work basically blew in this workout, but I enjoyed doing a quad-dominant bilataral main assistance exercise for once. I’ve put my time in on the pistol-squats. I may still do them on Saturdays, though.
[quote]4est wrote:
Phill wrote:
even have a lil personal fan keep ya cool
Big Tom was using the squirrel cage fan for his deads and rack lockouts. That fan has a plug in the side where I put the little fan from the front room. It was really hot and humid that day as it had just rained.[/quote]
Man I hear you I get the same -20 degree gym in the winter and now getting pretty damn hot I prefer the hot thouhg Open the bay doors and get er done
Notes: Once I move back to NYC (Friday), I’ll be recording my weight the morning of every lifting session. I love digital scales for the accurate feedback. With a regular pin-type scale, my weight is usually different whether I’m gaining or trying to lose. I like having the number for more tangible feedback.
I’m also toying around with the idea of adding in some Energy Systems Work. Maybe tabata once a week and some bike sprints. I’ve even considered going on a true “fat loss program” like the one that came out today while just trying to maintain my strength. I don’t know how long I could do this before I went insane though.
[quote]Phill wrote:
4est wrote:
Phill wrote:
even have a lil personal fan keep ya cool
Big Tom was using the squirrel cage fan for his deads and rack lockouts. That fan has a plug in the side where I put the little fan from the front room. It was really hot and humid that day as it had just rained.
Man I hear you I get the same -20 degree gym in the winter and now getting pretty damn hot I prefer the hot thouhg Open the bay doors and get er done
Keep it up
phill
[/quote]
Yeah, I got my stuff setup outside, its around 100-110 most of the summer here! git up to 120 a few times last summer. I figure it is good to get used to lifting in the heat as just about everybody strongman comp I have seen is outdoors and in hot weather.
[quote]KO421 wrote:
Phill wrote:
4est wrote:
Phill wrote:
even have a lil personal fan keep ya cool
Big Tom was using the squirrel cage fan for his deads and rack lockouts. That fan has a plug in the side where I put the little fan from the front room. It was really hot and humid that day as it had just rained.
Man I hear you I get the same -20 degree gym in the winter and now getting pretty damn hot I prefer the hot thouhg Open the bay doors and get er done
Keep it up
phill
Yeah, I got my stuff setup outside, its around 100-110 most of the summer here! git up to 120 a few times last summer. I figure it is good to get used to lifting in the heat as just about everybody strongman comp I have seen is outdoors and in hot weather.[/quote]
Exactly bro and I honestly cant stand frozen ass A/C gym,s after training in Thailand I can fucking train ANYWHERE LOL talk about hot and humid. Was great for the joints no warm up needed
[quote]maraudermeat wrote:
I"m married… I have no choice.
the good thing about the tampon solution is that if inserted the “active ingredients” will permeate all your nooks and crannies. It also has a time release action which is really the bomb.
remember the golden rule- tensing only makes it worse.
meat
[/quote]
Maxipads seem to be working. My back felt a little looser after the bench session, but it was tough getting a half decent arch.
I haven’t decided what will happen today with DE Squats. It seems like a really bad plan. I may just take a long warmup and do some higher rep RE work and then crank on some other muscle groups. I’ll see how the warmups go.
BTW I’m married as well, and I refuse to have any knowledge of that drawer;)
[quote]Phill wrote:
KO421 wrote:
Phill wrote:
4est wrote:
Phill wrote:
even have a lil personal fan keep ya cool
Big Tom was using the squirrel cage fan for his deads and rack lockouts. That fan has a plug in the side where I put the little fan from the front room. It was really hot and humid that day as it had just rained.
Man I hear you I get the same -20 degree gym in the winter and now getting pretty damn hot I prefer the hot thouhg Open the bay doors and get er done
Keep it up
phill
Yeah, I got my stuff setup outside, its around 100-110 most of the summer here! git up to 120 a few times last summer. I figure it is good to get used to lifting in the heat as just about everybody strongman comp I have seen is outdoors and in hot weather.
Exactly bro and I honestly cant stand frozen ass A/C gym,s after training in Thailand I can fucking train ANYWHERE LOL talk about hot and humid. Was great for the joints no warm up needed
Phill[/quote]
I think my gym has a deal with the electric company where they save money by runing the AC in the winter and the heat during the summer. I swear it’s cooler outside during the summer than inside. Although they do occasionally run one fan for 10,000 sqft, so at least they make an effort!
Damn 4est, that’s awesome man. Inspirational and humbling all at the same time. Great freakin’ work.
[quote]4est wrote:
So I needed to do face pulls on Saturday but the box I use to space myself from the pulley was gone. I grabbed 2 paint buckets outside, added a milk crate and put a Valeo belt around my ankles to keep the feet in place. The hat is there to be able to grab the rope. :)[/quote]
I’ll give’er a shot, thanks Phill. Wait, are we talking about squatting or something else? haha
[quote]Phill wrote:
Yup push that ass back you will likely bend more then fire when coming up bring the head up/back and push the hips through like your ramming it home with the old lady
C) Hammer Strength Isolateral High Pull
90 per side x8
135x8
160x6
185x4(+2 partails)
D) Foam Roller
x tons
I’m very happy with this session. My plan was just to do reps on squat until I felt it in my lower back, but I was so focused on keeping everything tight, squeezing the bar and pulling it hard across my back, that it never hurt.
I haven’t repped 405 on squat for at least 6 years (due to a big lay off and then just never pushing it after a knee injury). My best squat in recent memory was a 425 back in February, and if I had a spotter today I feel like I would have been good for 450-460.
Also pretty psyched to get 15 chins with full extension and chin over the bar, although I faded on my last set, but still pleased.
Sad thing is I’ll probably be more sore from the foam rolling than anything else. lol.
C) Hammer Strength Isolateral High Pull
90 per side x8
135x8
160x6
185x4(+2 partails)
D) Foam Roller
x tons
I’m very happy with this session. My plan was just to do reps on squat until I felt it in my lower back, but I was so focused on keeping everything tight, squeezing the bar and pulling it hard across my back, that it never hurt.
I haven’t repped 405 on squat for at least 6 years (due to a big lay off and then just never pushing it after a knee injury). My best squat in recent memory was a 425 back in February, and if I had a spotter today I feel like I would have been good for 450-460.
Also pretty psyched to get 15 chins with full extension and chin over the bar, although I faded on my last set, but still pleased.
Sad thing is I’ll probably be more sore from the foam rolling than anything else. lol.[/quote]
great job on the PR’s!! and the chins. Does it count if at times I have more than one chin??
[quote]Modi wrote:
maraudermeat wrote:
I"m married… I have no choice.
the good thing about the tampon solution is that if inserted the “active ingredients” will permeate all your nooks and crannies. It also has a time release action which is really the bomb.
remember the golden rule- tensing only makes it worse.
meat
Maxipads seem to be working. My back felt a little looser after the bench session, but it was tough getting a half decent arch.
I haven’t decided what will happen today with DE Squats. It seems like a really bad plan. I may just take a long warmup and do some higher rep RE work and then crank on some other muscle groups. I’ll see how the warmups go.
BTW I’m married as well, and I refuse to have any knowledge of that drawer;)[/quote]
shit…in my house it’s bought in bulk. I usually have to carry that crap through Costco.
[quote]maraudermeat wrote:
shit…in my house it’s bought in bulk. I usually have to carry that crap through Costco.
looks like my “homeopathic” cure has helped.
[/quote]
Yes, great cure, do I owe you a fee for the consultation?
We have a division of labor in my house…I buy anything that involves being at a home improvement center/lumber yard/electronics store and she buys anything at the grocery store. And if you can cook it near open fire, it’s my responsibility.
She’s in charge of telling me where I’m supposed to be and what our social plans are.
C) Hammer Strength Isolateral High Pull
90 per side x8
135x8
160x6
185x4(+2 partails)
D) Foam Roller
x tons
I’m very happy with this session. My plan was just to do reps on squat until I felt it in my lower back, but I was so focused on keeping everything tight, squeezing the bar and pulling it hard across my back, that it never hurt.
I haven’t repped 405 on squat for at least 6 years (due to a big lay off and then just never pushing it after a knee injury). My best squat in recent memory was a 425 back in February, and if I had a spotter today I feel like I would have been good for 450-460.
Also pretty psyched to get 15 chins with full extension and chin over the bar, although I faded on my last set, but still pleased.
Sad thing is I’ll probably be more sore from the foam rolling than anything else. lol.[/quote]
