[quote]Modi wrote:
06/26/07 - Off
No PR’s. 
Going heavy M/W/F this week with T/Th off, just to see how it goes before I finally deload next week…Next week is the 4th of July week right? Anyone?
[/quote]
It’s not the end of the day yet. Knowing your whoring tendencies, you’ll probably come back before the end of the day and tell us that you’ve had a PR in how many pizzas you ate or how many pitchers of beer you drank. Just fess up already.
[quote]skidmark wrote:
Kalle wrote:
Regarding Bench
I know it isn’t very important to strongman, (notice I havn’t done it in 6 months!) I am just using it to overload the triceps, as I think that is my weak point, I need to get past the 200lb barrier in my push press. Once I get it to where I can hit the 200 consistanly I think it will start progressing quick.
I thought about doing some standing overhead lockouts but never really seemed to get much carryover from them due to the fact I use less weight than I can push press!
I figure more weight from the bench lockouts will help the tricep strength (elbows tucked)
Also anytime I try to do any sort of tricep extension it hurts my elbows to mcuh so I figure just use diffrent press varations for shoulder/tricep strength.
JM Presses and pressdowns seem to work for me without paining the elbows too much. Close grip bench and Tate presses help a bit as well. For you, maybe inclined JM presses would give more carryover. The triceps seems to operate a little differently once the angle between body and arm passes 90 degrees…
I’m finding that band pull-aparts are strengthening my upper middle back , stabilizing my shoulder girdle so I can OH press better.[/quote]
Pressdowns where hurting my elbows with just 35lbs? Tate presses didn’t fell good either? I am not sure what Jm presses are…
I need to buy some bands…
Thanks
[quote]jthsiao wrote:
Tuesday, 6/26/2007: ME Lower
A. Box Squat
135 x 8
185 x 5
200 x 1
225 x 1 (PR +10lb)
235 x 0
230 x 0
185 x 5
B. Deficit Deadlift
185 x 8
235 x 5
285 x 1
335 x 1
375 x 0
355 x 0
235 x 8
C. Barbell Hold
315 x 20 sec
365 x 3 sec
365 x 1 sec
365 x 6 sec
405 x 1 sec
D. Glute-Ham Raise
BW x 8
BW x 8
BW x 8
BW x 8
E1. Kneeling Cable Crunch
160 x 8
160 x 8
160 x 8
160 x 8
E2. Seated Knee-Up
BW x 20
BW x 20
BW x 20
BW x 20
I’m loving my ME lower body sessions more and more each time. I keep feeling like that I’ve left it all in the gym, but at the same time, keep thinking that I should be able to even better.
In my box squats today, I mis-loaded the weight and had 200 on the bar instead of 205. I had a 10 on one side and a 5 on another. After I got that one up pretty easily, I went to add more weight. That’s when I found out I mis-loaded that bar.
I was really pissed off at myself for doing that. I loaded up 225 and was stomping around like an idiot. I got under the bar and popped up that sucker with at least 10 more pounds to spare. So, I went for even more in the next lifts and got pinned a couple of times. Oh well, a PR is a PR.
This was my first time doing deficit deadlifts. Since I had my aerobic steps from the box squat, I used the single step without extra supports as the platform. I didn’t really want to count weight so after my warmup, I kept on piling on 25s on the side 'til I couldn’t do anymore. It wasn’t until after I was done with the exercise that I realized I was actually trying for more than my deadlift PR of 355 while pulling from a deficit. I’m not sure if that was smart or not, but it was interesting.
After doing double overhand grip for barbell holds last week, I used the mixed grip. I noticed that my left-hand overhand grip fails first. After switching, my left-hand underhand grip fails later, but still before my right hand grip fails. I really need to work on my grip on my left side. That, and maybe I need to invest in some chalk-substitute. The failure in the grip is more like slipping out of my hands due to sweat.
GHRs are a bitch! My hammies thank you, Modi, but I was cursing you the whole time! I knew my hams are weak, but it wasn’t 'til today that I knew how weak they were. I think I got about half way down before failing and dropping to the ground like a sack of potatoes.
Then I pushed myself up and did it some more. My hammies are worn out, almost like they’re pulled/strained, but I think they’ll be fine. This exercise definitely kicks my butt and I need to get a lot better at it. Thanks for showing me another way to torture myself. :-P[/quote]
Good session man!
You type as much as I do!
I fell your pain on the GHR’S
2007-6-26
Grip work
2" vert pole lift
35x5s
70x5s
80x5s
95x10s (chalked up)
115x10s (15lb PR)
125x10s (25lb PR)
135x10s (35lb PR)
145x5s (45lb PR)
Ersatz Rolling Thunder
190x1 (PR)
200x2 (PR)
180x3
[quote]Kalle wrote:
skidmark wrote:
Kalle wrote:
Regarding Bench
I know it isn’t very important to strongman, (notice I havn’t done it in 6 months!) I am just using it to overload the triceps, as I think that is my weak point, I need to get past the 200lb barrier in my push press. Once I get it to where I can hit the 200 consistanly I think it will start progressing quick.
I thought about doing some standing overhead lockouts but never really seemed to get much carryover from them due to the fact I use less weight than I can push press!
I figure more weight from the bench lockouts will help the tricep strength (elbows tucked)
Also anytime I try to do any sort of tricep extension it hurts my elbows to mcuh so I figure just use diffrent press varations for shoulder/tricep strength.
JM Presses and pressdowns seem to work for me without paining the elbows too much. Close grip bench and Tate presses help a bit as well. For you, maybe inclined JM presses would give more carryover. The triceps seems to operate a little differently once the angle between body and arm passes 90 degrees…
I’m finding that band pull-aparts are strengthening my upper middle back , stabilizing my shoulder girdle so I can OH press better.
Pressdowns where hurting my elbows with just 35lbs? Tate presses didn’t fell good either? I am not sure what Jm presses are…
I need to buy some bands…
Thanks[/quote]
think of it as a close grip bench press only lower it down to 2-4" over where your neck meets your chest. Keeping the elbows in close, push back up leading with the fists. It’s like a slow-motion double punch. With scary weights. Over soft parts of your body. Very motivating.
edit:
you can practice them closed-chain too. they call them diamond pushups. put your hands together index and thumbs forming a diamond and poke your nose into the diamond.
[quote]Kalle wrote:
Good session man!
You type as much as I do!
[/quote]
Thanks. This is my first time doing a lot of these exercises, so I’d like to talk things out just in case someone catches something. I never knew there are so many things to hit the hammies though. I didn’t care about them much before, much less focus on them as I do now. I’m going to waddle like a duck tomorrow.
[quote]Kalle wrote:
I fell your pain on the GHR’S
[/quote]
Well buddy, here’s to a speedy recovery and a quick departure out of the waddle-dom of our ducky friends. 
[quote]swissrugby67 wrote:
Hello all…
I thought that perhaps it was time to venture to the dark side. Usually the only thread I’ll venture into is the Brotherhood of Iron thread but with the regular and helpful contributions made by Meat & Modi I thought it was time to explore the mythical PL’ers world.
I’ve read this thread many a time and quite recently I’ve started to wean off the purely BBing esque training and more strength focused. The result of modelling some of my workouts on the ones i’ve seen here and the advice given had resulted in an increase in my squat and bench by nearly 80 lbs combined in 3 weeks.
Anyhow, this is just a brief thank you note along side a “keep this shit up” line.
Strength & Honour
Swiss[/quote]
After coming over hear you will have to take a shower and get a tetnis shot.
Glad to hear that you have benefitted from our thread. You guys over at the Brotherhood definitely have a solid thing going on. I’ll have to stop by and check things out.
meat
[quote]Modi wrote:
06/26/07 - Off
No PR’s.
Going heavy M/W/F this week with T/Th off, just to see how it goes before I finally deload next week…Next week is the 4th of July week right? Anyone?
[/quote]
i’m sure you could find a way to set a PR on your off day… you… you … bastard! I mean whore!!
I can’t help you with the date. I’m off from work until the middle of september.
meat
[quote]Kalle wrote:
Pressdowns where hurting my elbows with just 35lbs? Tate presses didn’t fell good either? I am not sure what Jm presses are…
I need to buy some bands…
Thanks[/quote]
JM presses are a hybrid of a skull crusher and bench press. It’s a great movement for building the bench.
to do a JM press-
use a straight bar. your grip should be pretty much the same that you would do with a skull crusher. As you lower the bar, tuck the elbows and bring it down to around the chin/upper chest. then you press it up as in a bench press. the key is keeping the elbows tucked and stop the bar around the chin area. I like to lower it slowly and then press it forcefully.
give the dumbell elbows out a try if you don’t already do it. If you don’t know that one… go to elitefts.com and look in the exercise index for a description. those are among my favorite tricep movements.
meat
Mini-me… prepare the EC/Power Drive stack. It’s time to strike.
[quote]Modi wrote:
06/26/07 - Off
No PR’s.
Going heavy M/W/F this week with T/Th off, just to see how it goes before I finally deload next week…Next week is the 4th of July week right? Anyone?
[/quote]
[quote]Kalle wrote:
I need to buy some bands…
Thanks[/quote]
Here is the best package at the best price you can find:
http://www.prowriststraps.com/inc/sdetail/82715
If you don’t need that big a set, they do have others.
I have the set just smaller than that (#2,#3,#4) and they have been great. Cheap bands rock.
**Cues meat’s comment on buying cheap packages in
3
.
2
.
1
Yesterday’s
Back to the 5x5. My 1st week of another volume phase so I kept the weights light and just tried to push the pace of my sets, taking shorter rest periods. In other words, I didn’t pick up where my last 5x5s left off, but a week or two back.
Bench 5x5(Worked up to a 5)
225x5 top set
Front Squats
195x5x5
Barbell Rows (Worked up to a 5)
215x5 top set
Bulgarians w/ 70# DBs
8,5,5 each leg
Some arm stuff
My conditioning sucks. I felt like a ran a marathon I was so sweaty. My gym does have a/c but its back to the 90s around here again. I think I ate too close to my workout so I was really struggling. Wednesday will be better though.
[quote]4est wrote:
Kalle wrote:
I need to buy some bands…
Thanks
Here is the best package at the best price you can find:
http://www.prowriststraps.com/inc/sdetail/82715
If you don’t need that big a set, they do have others.
I have the set just smaller than that (#2,#3,#4) and they have been great. Cheap bands rock.
**Cues meat’s comment on buying cheap packages in
3
.
2
.
1
[/quote]
you can buy in pairs cheaply from Iron Woody Fitness products, too.
www.ironwoodyfitness.com/fitness-bands.php
A pair of smalls are 36.00. They’re not so stiff as JumpStretch but they get the job done.
edit: just checked out 4est’s link. Damn! that is a good price
[quote]skidmark wrote:
2007-6-26
Grip work
2" vert pole lift
35x5s
70x5s
80x5s
95x10s (chalked up)
115x10s (15lb PR)
125x10s (25lb PR)
135x10s (35lb PR)
145x5s (45lb PR)
Ersatz Rolling Thunder
190x1 (PR)
200x2 (PR)
180x3
[/quote]
200 on the rolling thunder is pretty damn good! Not sure what the verticle pole lift is. Is it a pole facing straight up your lift?
I just got a rolling thunder, just need to build my loading pin so I can try it out, should be a fun tool.
[quote]jthsiao wrote:
Kalle wrote:
Good session man!
You type as much as I do!
Thanks. This is my first time doing a lot of these exercises, so I’d like to talk things out just in case someone catches something. I never knew there are so many things to hit the hammies though. I didn’t care about them much before, much less focus on them as I do now. I’m going to waddle like a duck tomorrow.
Kalle wrote:
I fell your pain on the GHR’S
Well buddy, here’s to a speedy recovery and a quick departure out of the waddle-dom of our ducky friends. :-P[/quote]
Same reason I type so damn much, I figure the more info I give the more help I can get, and I need alot of that!
That is why this thread is so great.
Just wanted to say thanks to Skidmark, 4est, and Meat for the advice on the JM presses and Bands.
To many replies to quote all of them!
4est, do you know if those bands be on sale for awhile?
6/26/07
Me Lower
4" deficet deadlift
135x5
225x3
275x3
315x1
335x1
355x1* baseline pr
Never done these before so 355 is a baseline pr, about 88% of my standard DL max so I think that is decent. Damn I am SLOW from this low of a pickup.
Front squat
135x5
185x3
205x3
225x3* REP PR
Super set 2 sets of 8 150lbs
wide grip pulldowns and seated rows
threw some cable crunches in their as well, meant to do 3 sets on the superset but while doing the crunches with the rope the damn lat pulldown bar fell right on the top of my head this is the week of dumb clumsy powerlifters/strongmen!
I than had a headache so I stoped, plus my weird neighbor toothless joe was just staring at me from the down the street. I can’t wait tell I move back to civilation, maybe my neighbors will be young chicks instead of old toothless dudes who look like they are from delverince.
Finally got my first shipment of Biotest supps for the first time in a few months! damn Surge is good, took Power Drive for the first time, I took it post workout as recomended by CT with 1 Caffeine-Free Spike pre workout, I am thinking sleep will be hard to come by tonight.
Just finished up a 3 week accumulation phase working up to 75% of projected maxes in the bench and front squat, and getting back into the good stuff now.
Monday:
I felt like crap on Monday and this is the best I could muster. I have done the 285 for a set of 5 on the two board, for a set of 3 it just felt slow and crappy. I think it’s probably because I didn’t get much sleep this weekend and barely ate anything Sunday. O well, I took today off competely and am starting to feel better.
Tomorow I am going to do some DE/ME lower with some box jumps and front squats. We’ll see how that goes
[quote]Kalle wrote:
skidmark wrote:
2007-6-26
Grip work
2" vert pole lift
35x5s
70x5s
80x5s
95x10s (chalked up)
115x10s (15lb PR)
125x10s (25lb PR)
135x10s (35lb PR)
145x5s (45lb PR)
Ersatz Rolling Thunder
190x1 (PR)
200x2 (PR)
180x3
200 on the rolling thunder is pretty damn good! Not sure what the verticle pole lift is. Is it a pole facing straight up your lift?
I just got a rolling thunder, just need to build my loading pin so I can try it out, should be a fun tool.[/quote]
It’s probably cheating, but I count it if I just get it off the floor and hold for a count of 1. The handle isn’t as thick as an actual Rolling Thunder handle either, so it’s a bit easier than the real thing.
That vertical pole thing is an old olympic sleeve I pile weights on and pick up with one hand wrapped around it. Really helps my supporting grip for deadlifts and particularly works the ring and pinky finger.
I feel like a King, about 8 hours of getting after it but got some new lines ran, walls etc,. no shower yet BUT like I said I feel like a King I have a toilet, INSIDE!!
Lower ME June 26th 07
Very slow today In think mainly due to my Butt and one of those days I have every once in a while where the left leg with all the nerve damage feels like its going about 50%. But felt strong just SLOW!
Couldn?t really fire glutes/flex my Butt
Nice PR called it at one rep I was pretty brunt by this point very happy with the pull
These were sort of regular DL my butt wouldn?t allow to get in a real DL position but for some reason the SLDL felt OK
Some Ab Roller
3 sets
Good solid day Like I said felt slow but pretty darn strong.
Phill