[quote]skidmark wrote:
Excellent pull Modi! That’s gotta feel good. Congrats.
[/quote]
Yeah, it felt great at the time. Right now it feels like my head is in a vice. That always happens to me after a real DL grind.
I’ve got a double header softball game tonight, which should be interesting if I’m still in a fog. Then I’m going to see if a few homebrews will clear up my brain fog. Can’t hurt!
Damn nice PR!! I love it when you hit a lift after giving it all you’ve got. Most gym rats would hit that point of straining and just quit. When I hit a max squat a few months ago, it must’ve taken me a good 5 seconds to get back up from depth. It literally took all I had to make the lift (and nearly caused me to shit my guts out).
600# DL is definitely big pull territory. My DL has been languishing in a narrow 10-15 lb range over the past several months. I probably glossed over it a little too much this past cycle, so this next 12 wks I’m gonna give the pull its due and hit it heavy. Hopefully, I can hit that 600 pounder before the end of the year.
As an aside, how do you train your pull and how often? Just curious.
[quote]Modi wrote:
06/29/07 - DL (ME)
A) Deadlift (Conventional)
barx10
135x10
225x5
315x5
405x3
525x1
600x1!! (PR +15lbs)
B) Natural GHR on Seated Calf Machine
x8
x8
x8
C) T-Bar Rows (5x5)
90x6
135x5
205x5x5! (PR +15lbs)
D) Rear Delts
25x12
35x12
40x8 (form going to shit)
Hell Yeah! Ok, I’m pretty happy with today’s pull. I knew I had more in me after hitting a 3RM PR last week followed by 585. 600 came up fast until about mid thigh. After that it was one of those grinds that leaves you a bit groggy for the rest of the day. Today was a Max Max pull. I don’t think I had another 5lbs in me, but 600 feels damned good. Nice way to end a long training cycle.
T-Bar Row PR was just icing on the cake.
Tomorrow should be a DE Bench day. If I’m feeling good I might just hit a couple of speed sets and then rep out 315 for a few sets.[/quote]
[quote]jthsiao wrote:
Modi wrote:
06/29/07 - DL (ME)
A) Deadlift (Conventional)
600x1!! (PR +15lbs)
C) T-Bar Rows (5x5)
205x5x5! (PR +15lbs)
The whore is back! Nice lifts Modi! Way to hit that 600![/quote]
QFT
[quote]Modi wrote:
06/29/07 - DL (ME)
A) Deadlift (Conventional)
barx10
135x10
225x5
315x5
405x3
525x1
600x1!! (PR +15lbs)
B) Natural GHR on Seated Calf Machine
x8
x8
x8
C) T-Bar Rows (5x5)
90x6
135x5
205x5x5! (PR +15lbs)
D) Rear Delts
25x12
35x12
40x8 (form going to shit)
Hell Yeah! Ok, I’m pretty happy with today’s pull. I knew I had more in me after hitting a 3RM PR last week followed by 585. 600 came up fast until about mid thigh. After that it was one of those grinds that leaves you a bit groggy for the rest of the day. Today was a Max Max pull. I don’t think I had another 5lbs in me, but 600 feels damned good. Nice way to end a long training cycle.
T-Bar Row PR was just icing on the cake.
Tomorrow should be a DE Bench day. If I’m feeling good I might just hit a couple of speed sets and then rep out 315 for a few sets.[/quote]
YA BUDDY!!!
[quote]Modi wrote:
maraudermeat wrote:
great job Modi!!! I knew you would do it. I remember when i hit 600 the first time. It’s an awesome feeling. Now it’s time to move on to 700. I bet you did it completely raw as well… no belt. you make me sick:)
meat
Thanks Meat, hitting 600 gave me a real feeling of strength today. My original goal was to hit 575 by the end of the year, then I upped it to 600 a few weeks ago. Time for a new goal…
You’re right, I didn’t use a belt. Also no chalk, since my gym doesn’t allow it. I just keep a bag of pitcher’s rosin in my pocket and dust my hand before each pull. Kinda looks like I’m playing pocket pool before each lift.
[/quote]
No damn chalk Nice work
Man I remember 600 as well, something about it, 600 makes it feel that much better then 6 plates
just like you explained one of those pulls that if a damn fly landed on the bar to bad ya aint getting it LOL
Damn fine work man but slow the FUCK down Im pushing a fast as I can to catch the hell back up you whore. LOL
Nice Pull bro
Phill
[quote]novaeer wrote:
Damn nice PR!! I love it when you hit a lift after giving it all you’ve got. Most gym rats would hit that point of straining and just quit. When I hit a max squat a few months ago, it must’ve taken me a good 5 seconds to get back up from depth. It literally took all I had to make the lift (and nearly caused me to shit my guts out).
600# DL is definitely big pull territory. My DL has been languishing in a narrow 10-15 lb range over the past several months. I probably glossed over it a little too much this past cycle, so this next 12 wks I’m gonna give the pull its due and hit it heavy. Hopefully, I can hit that 600 pounder before the end of the year.
As an aside, how do you train your pull and how often? Just curious.
[/quote]
Thanks for the compliments.
Sit back and grab a cup of coffee…I tend to ramble when asked questions.
Quick overveiw:
M - Squat (ME)
T - Deadlift (RE)
W - Upper (ME)
Th - Squat (DE)
F - Deadlift (ME)
Sa - Upper (DE)
4-5 weeks of 5x5, then a deload, followed by 3-4 weeks of 1-3’s and another deload.
I pull RE on Tuesdays and ME on Fridays. Tuesday is usually a deficit DL or an RDL, Fridays are just plain conventional DL’s. If I’m going for a PR single on Friday, then I skip any pulling on Tuesday, and recently I’ve skipped my DE Squat day on Thursday as well.
I’ve tried the 5x5 for deads in the past, and I’m usually so beat up all weekend that I just curl up into the fetal position until my alarm goes of on Monday morning.
My biggest two additions this year have been 14" Box Squats on Mondays, and Natural GHR’s on Fridays.
Other than that, I just trust my back, and put every ounce of strength I have into the lift. Once it breaks from the floor I convince myself that if I let it down, it was not because of failure, it was because of quitting.
[quote]novaeer wrote:
Most gym rats would hit that point of straining and just quit.
[/quote]
Yes I agree most would and its that point that separates the cream from the crop.
I actually can remember the exact pull when I made It was in thailand about a year ago. Its this day I think I went from working out, to training. You hit that wall, and really its a mental barrier IMO. You have a choice to make this fucking lift by giving everything you have and more or quit. To block it out and just DO the damn thing or lose.
Felt like a damn hour making the decision and the lift. “Just drop it, NO dont LIFT that shit, drop it, No lift it” LOL Twas a beautiful day.
Again damn fine work on that pull Modi Keep it up
[quote]Phill wrote:
No damn chalk Nice work
Man I remember 600 as well, something about it, 600 makes it feel that much better then 6 plates
[/quote] (My thoughts exactly)[quote]
just like you explained one of those pulls that if a damn fly landed on the bar to bad ya aint getting it LOL
Damn fine work man but slow the FUCK down Im pushing a fast as I can to catch the hell back up you whore. LOL
Nice Pull bro
Phill
[/quote]
Alright bro, it’s only because you asked nicely. I’ll take it easy next week…that should give you time to catch up. After that I’m back in the game! lol.
Friday, 6/29/2007: RE Lower
A. Good Morning
45 x 8
135 x 15 (PR +7 reps)
135 x 9
135 x 8
135 x 8
B. Snatch-Grip Deadlift
135 x 8
185 x 8
235 x 2
235 x 2
C. Bulgarian Squats
45 x 8
45 x 6
45 x 8
45 x 8
D. Pull Through
120 x 12
140 x 12
150 x 12
150 x 12
E. Dumbbell Supination Curl
40 x 10
40 x 10
40 x 10
40 x 6
I’ve never done good mornings as a RE exercise, so it was an interesting trying to rep out as many reps as I can with good mornings.
Again, my grip was the thing that was failing me for snatch-grip deadlifts. I can either stay at low weights and rep those out, or as soon as I get above two plates, I’m failing too fast with the double overhand grip. Is this still a good exercise to keep in my routine or should I come back to it later when I have better grip strength?
[quote]jthsiao wrote:
Friday, 6/29/2007: RE Lower
A. Good Morning
45 x 8
135 x 15 (PR +7 reps)
135 x 9
135 x 8
135 x 8
B. Snatch-Grip Deadlift
135 x 8
185 x 8
235 x 2
235 x 2
C. Bulgarian Squats
45 x 8
45 x 6
45 x 8
45 x 8
D. Pull Through
120 x 12
140 x 12
150 x 12
150 x 12
E. Dumbbell Supination Curl
40 x 10
40 x 10
40 x 10
40 x 6
I’ve never done good mornings as a RE exercise, so it was an interesting trying to rep out as many reps as I can with good mornings.
Again, my grip was the thing that was failing me for snatch-grip deadlifts. I can either stay at low weights and rep those out, or as soon as I get above two plates, I’m failing too fast with the double overhand grip. Is this still a good exercise to keep in my routine or should I come back to it later when I have better grip strength?
[/quote]
Go mixed grip deficit deads and work your grip separately. Come back to them when your grip is stronger. The snatch grip dead lift is to develop strength from a weaker position, which strengthens then normal lift. If you can’t hold the bar then the lift is doing you no good.
I only just started doing these after reaching a deadlift poundage I’m not too ashamed of. It’s much more encouraging to start with the normal lift and go as far as you can with it, then switch to another variation if you start to go stale on it.
Watch out for doing too much deadlifting in your training. It’ll burn you out quick. Some do respond well to volume in this kift, most don’t.
[quote]novaeer wrote:
Elliot,
I phase in bands and chains on a lot of my dynamic effort work on bench, squat and deadlift. Bands, in particular, have been one of the best things I’ve ever used for boosting my squat numbers.
Chains are OK for the squat, especially when trying to break in equipment, but bands are far superior for DE work in my opinion. Phil is right that they are nothing more than a tool in one’s PL toolbox, but they’re a pretty useful tool and can push your numbers up IF YOU USE THEM CORRECTLY.
On DE squat day, I use a 3 week wave of 50,52.5,55% bar weight plus average band on each side and hit that 3 consecutive rotations then pull the bands off the bar the last three weeks of a cycle so I get a feel for actual weight, not the fictional weight of band tension + plates. Bands (chains, too) can kill your low-end strength and they can make you unstable. Just watch videos on youtube of guys squatting at a meet; if someone looks shaky as hell at the top they probably used bands the whole training cycle, which is a bad, bad idea.
For “fun” I did use one three-week cycle with a heavy and light band on each side with less bar weight; it was a nice change of pace because using that level of tension forces you to explode or your ass is going to get planted as the tension starts to kick in.
On the third week of this, I worked up to a set using that band combo plus 295 or so in bar weight. My head felt like it was going to pop when I was ready to rack the weight.
For the bench, I alternate between bands and straight weight when I’m up for a DE day. If I use bands more than one week at a time on speed bench, my elbows and shoulders will be toast. I’m a big advocate of the floor press and I’ll occasionally put on mini bands for ME bench.
If you double-loop then double the bands over the bar, the tension stays on enough at the bottom and makes for a really strong lockout. You have to push hard or the bar will smash you.
On the deadlift, going against bands is probably one of the best bottom and top end strength builders out there. It works the bottom because it forces you to accelerate to outrun the tension and it develops the lockout because the band tension is so high at the top (~220 lbs w/ minis).
I haven’t used chains on DL, but one of my training partners has and he loves it because they don’t lock you into a motion like bands do. On the DL, you may want to lessen your bar weight if you do use chains or bands (a lot with bands), especially if your bar speed goes to shit.
Just my $0.02 worth.
elliotnewman1 wrote:
Thanks for the reply Phil, im gona stick with them, because so far they seem to do what they are designed for, to accomodate resistance. Used them today for speed squats and pulls and the speed on my pulls was noticably faster. (using the same bar weight as usual).
[/quote]
Thanks for the reply…you brought some interesting points up there! I actually used chains on my speed deads today and my speed was definintely better than usual.
I only have one question, and at this moment in time i dont see where you coming from by saying chains can kill your lower end strength!? If the %ages are kept the same then the weight at the bottom of the movement is the same as without chains…so why would the chains hurt your strength at the bottom of the movement?
Other than that everything you say makes sense. Im not gona introduce bands yet, im gona master using chains first. This was my first week of using them and they seem to do as expected…increase speed on DE day
Thanks
Elliot
[quote]Modi wrote:
06/29/07 - DL (ME)
A) Deadlift (Conventional)
barx10
135x10
225x5
315x5
405x3
525x1
600x1!! (PR +15lbs)
B) Natural GHR on Seated Calf Machine
x8
x8
x8
C) T-Bar Rows (5x5)
90x6
135x5
205x5x5! (PR +15lbs)
D) Rear Delts
25x12
35x12
40x8 (form going to shit)
Hell Yeah! Ok, I’m pretty happy with today’s pull. I knew I had more in me after hitting a 3RM PR last week followed by 585. 600 came up fast until about mid thigh. After that it was one of those grinds that leaves you a bit groggy for the rest of the day. Today was a Max Max pull. I don’t think I had another 5lbs in me, but 600 feels damned good. Nice way to end a long training cycle.
T-Bar Row PR was just icing on the cake.
Tomorrow should be a DE Bench day. If I’m feeling good I might just hit a couple of speed sets and then rep out 315 for a few sets.[/quote]
Dam fine PR Modi! Im hoping to hit 450 in the next 2 or 3 weeks. 600 must feel good
Ell
Modi, the 5x5 I am on says to go 3x5 on the deads if you are pulling 2x BW, which you clearly are. My BW has been dropping and my lifts have been going up, so I will only be doing 3x5 also. I did the 5x5 for deads my first week and was like, um no thanks won’t be doing that again lol.
[quote]Modi wrote:
novaeer wrote:
Damn nice PR!! I love it when you hit a lift after giving it all you’ve got. Most gym rats would hit that point of straining and just quit. When I hit a max squat a few months ago, it must’ve taken me a good 5 seconds to get back up from depth. It literally took all I had to make the lift (and nearly caused me to shit my guts out).
600# DL is definitely big pull territory. My DL has been languishing in a narrow 10-15 lb range over the past several months. I probably glossed over it a little too much this past cycle, so this next 12 wks I’m gonna give the pull its due and hit it heavy. Hopefully, I can hit that 600 pounder before the end of the year.
As an aside, how do you train your pull and how often? Just curious.
Thanks for the compliments.
Sit back and grab a cup of coffee…I tend to ramble when asked questions.
Quick overveiw:
M - Squat (ME)
T - Deadlift (RE)
W - Upper (ME)
Th - Squat (DE)
F - Deadlift (ME)
Sa - Upper (DE)
4-5 weeks of 5x5, then a deload, followed by 3-4 weeks of 1-3’s and another deload.
I pull RE on Tuesdays and ME on Fridays. Tuesday is usually a deficit DL or an RDL, Fridays are just plain conventional DL’s. If I’m going for a PR single on Friday, then I skip any pulling on Tuesday, and recently I’ve skipped my DE Squat day on Thursday as well.
I’ve tried the 5x5 for deads in the past, and I’m usually so beat up all weekend that I just curl up into the fetal position until my alarm goes of on Monday morning.
My biggest two additions this year have been 14" Box Squats on Mondays, and Natural GHR’s on Fridays.
Other than that, I just trust my back, and put every ounce of strength I have into the lift. Once it breaks from the floor I convince myself that if I let it down, it was not because of failure, it was because of quitting.[/quote]
[quote]Modi wrote:
Alright bro, it’s only because you asked nicely. I’ll take it easy next week…that should give you time to catch up. After that I’m back in the game! lol.
[/quote]
Oh man thanks plenty of time, more than enough LOL.
Phill
6-29-07
Close Grip Bench
205x5x5 (real easy, didn’t know where to start weight wise so started conservatively)
High Bar Squats
135x5
185x5
225x5
245x5
265x5
One Arm Chest Supported Rows
160x5x5 each arm
DB Flat Bench
100# x 8,6,5
Reverse cable bar curls + Kneeling Piston Pushdowns with light bands
4 sets of 8-10
Ab work
Finished with some DB Swings 60#
High bar squats sucked. I keep getting pitched forward when I do High Bars or Olympic Squats. Form looked ok until about the 225/245 sets. I completed the reps but still felt off on them. I am not sure if it is a total leg weakness issue, my core isn’t strong enough, poor bar placement, etc. All my other lifts are going up and so is my accessory work.
Maybe after 2 months of squatting I just need to get the bar off my back for a week or so. I plan on hitting the front squats again Monday. Any suggestions fellas? Help a brotha out!
6/29/07 ME Upper
12" log push jerk
95x5
145x3
165x2
185x1 (ugly get your head right!)
200x1 PR!!! only +5 but more a mental hurdle, the clean was silly easy, I held the lockout over my head for a good 5 seconds, let out a nice yell, pumped up! my overhead is about to see a big jump I fell it.
I can say I am one of the few who is better at the log than the axle, I am not sure if that is good or bad. Both still need big improvemtns.
Standing overhead lockouts, top pin VERY little ROM
135x3
185 5x3
I think these will be a good addition, I will continue to do them untell I get the #s up above my push jerk or atleast close than start lowering the pin down.
Hammer curls
32.5s 3x8
I think the speed work is going to help my overhead big time, I am felling real explosive, I did a couple quick jerks with the empty log after my PR I like the feeling when you punch the weight up and you drop into the double knee bend and the momentum of the bar/log tugs your arms up. Good stuff
I skiped ME Upper yesterday as I got home from a 2 day business meeting and was dead tired/ didn’t eat enough over the two days. I packed down the food last night and today got LOTS of sleep and hit ME upper today, today was supposed to be DE Lower I might do it tommarow… I don’t think it will hurt me much to miss a DE day though.
6/29/07- Friday
A1)Flat DB Bench
(50x10 75x5) 100x6 100x10 (rep PR of probably like 4) 100x8
A2)Neutral Grip Chinups
BW+45x6 +70x4 +50x5
B)Seated DB Curl
40x8 45x8 (standing hammer) 50x10
C)Cosgrove Complex A-
C1)Bent Over BB Row
C2)Hang Clean
C3)Front Squat+Push Press
C4)Jump Squat w/ barbell
C5)Good Morning
4 sets of 5
95lb w/ 90s rest
115lb w/ 120s rest
95lb w/ 5 minute rest
85lb
Notes: Pretty suprised with the DB rep PR. I was going to go with sets of 6 to deload a bit, but on the second set, I felt like I could just pump them out. I actually used a little less elbow tuck and it felt easier.
The Cosgrove Complex was brutal. Like an idiot, I decided to bump the weight up on the second set (since he says his MMA guy uses 85-95lbs). This started to hurt the wrists as well and instead of the prescribed 90s rest, I took 5 minutes, haha. Part of that was me finding the wraps and part of it was me being a pussy. I may take an 8 week hiatus and try to maintain strength while I drop unnecessary weight.
Was going to do some low intensity cardio after this for 20-30 minutes, but I had to help my buddy apply his first layer of ProTan for his BBing contest. Tomorrow I’m going to be coaching him and helping him out backstage…boy do I feel out of my element, haha.
-Matt
Sick work on the pull, Modi!!!
Can’t wait til we have a deadlift session at one of our commercial gyms in Boston and scare the feces out of everyone.
-Matt
Oops. That remark about the chains was a typo. When I first typed the reply, the comment about chains was in a different sentence and it ended up there and I didn’t delete it.
As an aside, if your lockout is stronger than your off-the-floor strength, keep the chains on and do the lift from a deficit. That way, you can basically target two parts of the pull at once.
[quote]elliotnewman1 wrote:
Thanks for the reply…you brought some interesting points up there! I actually used chains on my speed deads today and my speed was definintely better than usual.
I only have one question, and at this moment in time i dont see where you coming from by saying chains can kill your lower end strength!? If the %ages are kept the same then the weight at the bottom of the movement is the same as without chains…so why would the chains hurt your strength at the bottom of the movement?
Other than that everything you say makes sense. Im not gona introduce bands yet, im gona master using chains first. This was my first week of using them and they seem to do as expected…increase speed on DE day
Thanks
Elliot
[/quote]
[quote]Matt McGorry wrote:
Was going to do some low intensity cardio after this for 20-30 minutes, but I had to help my buddy apply his first layer of ProTan for his BBing contest. [/quote]
hmmm. low intensity cardio or applying ProTan to a ‘buddy’.
no comment…
c.