2007-8-16
Squats, Presses and pullups
16" box
barx10
125x10
185x3
225x3
265x2
305x1
325x0
295x1 from bottom
295 7x2, 1x3
245 2x6,1x7
OH Press (paused at bottom)
145 7x2,1x3
115 2x6, 1x7
Pullups
BW n 75 7x2,1x3
BW n 25 2x6, 1x7
[quote]Modi wrote:
Phill wrote:
Events Aug 16th
1)Kegs 48�??
200 x 1,3
300 x 1
All load unload
300 x 3 pretty fast
200 x 3, 300 x 2 = 47 seconds
2)Log Clean and Press
140 x 5
180 x 3
210 x 3
230 x 2
240 x 1 Post Op load PR
250 x miss, miss, cleaned it easy just couldn�??t get it SUCK
210 x 4
Well its progress little by little 5 here and there cant get to picky. Im a very inefficient presser for sure I can tell the difference in giving my all in say a DL and a Log press etc, need to learn to recruit everything really PRESS!! In time I suppose keep rollin
3)Farmers
220 x 60 feet
240 x 60 feet
And that was it set down those 240 farmers walked 10 feet to the sidewalk JUST in time to see some kid decide it would be a good Idea to step into traffic right in front of a car and get hit. I think he�??s OK well relatively im betting broken leg maybe hip Ill prob be going to court. His mom had been yelling and hollering LOUD at the kid and were talking lil off the wall not right up stairs 100% yelling anyway she decides that the car in her eyes ran a red light and hit him when I was 5 feet from here and sh was yelling for him to stand still and wait at the cross walk for the light
Anyway eventful day, training was good all in all, was going to go up to 290 on the farmers and try out yet another new harness but next time
Phill
Holy shit, crazy story about the kid. Hopefully he’s alright.
Take the 5lb PR and quit yer bitchin’. Jeez. Whaddya want, a 20lb PR every time? J/K. Nice work. As long as you’re making progress, it’s a good thing. Hell, if you could add 5lbs a week, that’s 110lbs in a year. Wouldn’t that be nice?[/quote]
LOL thanks and I hear ya. if I was going to get greedy I should have jumped 5 lbs not 10 to 250 that was just being lazy and not wanting to walk and get 2.5 lb plates LOL
Phill
8-16-07 Lower Assistance
A1) Bulgarian Split Squat with DBs, back leg elevated:
55 x 8. 75 x 5, 90 x 3
A2) Hamstring Curl: 120 x 12, 12
B1) Back Ext.: BW x 12, +35 x 12
B2) Cable Crunch: 110 x 12
self Suspended Leg Raise: BW x 16
Cable: 120 x 12
In and out in about 40 minutes.
NOTES: Exhausted this week from working full days on my feet all day. Doing what I can, sleep isnt great and dieting.
I seem to not have lost any weight on my gym scale since last week, but I have lost it on my home scale (I weigh myself in the AM at home). Seeing as how i appear leaner and am stayin hungry on 2400 cals a day, I’ll go with the idea that I’m leaning up.
Tired as hell.
Stay strong and rested,
Boom
[quote]jthsiao wrote:
Thursday, 8/16/2007: RE Upper
With my DB rows, I find that my grip gives out a lot earlier than my back. What should I do? Should I go get some straps in the meantime while I build up my grip? I feel like I can be getting a lot more out of this if my grip doesn’t give out.[/quote]
Work on your grip. I found doing some DB holds at some point in my session works great. Pick up like a 85-90 and just hold if for as long as you can. Do that like 4 times.
[quote]JimmyBoom wrote:
NOTES: Exhausted this week from working full days on my feet all day. Doing what I can, sleep isnt great and dieting.
I seem to not have lost any weight on my gym scale since last week, but I have lost it on my home scale (I weigh myself in the AM at home). Seeing as how i appear leaner and am stayin hungry on 2400 cals a day, I’ll go with the idea that I’m leaning up.
Tired as hell.
Stay strong and rested,
Boom[/quote]
Don’t worry man, I had the same thing a while ago but then when I recovered everything fell in place and I feel energized to lift again.
Everything in life happens in waves… up and down. Great and bad.
You may feel like crap now, but don’t worry. You know it’ll pay off.
Friday 8/17/07 RE Bench
A. Incline Bench Press
bar x 18
66lbs x 12
77lb x 12
88lb x 12
99lb x 10
B. EZ-bar Skull Crusher *
1 x 8 @27lb
2 x 7 @27lb
1 x 6 @27lb
C. Close-grip Pulldown
1 x 10 @110lb
3 x 8 @110lb
D1. DB Shoulder Press
2 x 8 @33lb
1 x 6 @38lb
D2. Cable Curls
2 x 8 @88lb
1 x 11 @88lb
- I didn’t include the weight of the EZ-bar because I am not entirely sure how much it weighs.
Recap: Awesome session. Ok, so I should have done more reps on the Incline Bench but I feel I can get more out of it (hypertrophy-wise) if I do sets of 12-15 instead of 20+ like DeFranco recommends.
[quote]Kalle wrote:
good training, the loading seems to have came back, Pushing the log 110% overhead is just kind of scary, I fell you on not pushing the effort like on a DL.
See training outside can be interesting! Hope the kid is alright, sounds like some bad parenting though.[/quote]
Yhea its coming pretty good and think I scored some more stone mold so will have 19, 20 and 21 just need to pour them
Yhea that damn log sucks balls I need to get back to some regular BB OH pressing to get used to just heavier loads as well mix it up a bit more
Thanks
Phill
[quote]Phill wrote:
Kalle wrote:
good training, the loading seems to have came back, Pushing the log 110% overhead is just kind of scary, I fell you on not pushing the effort like on a DL.
See training outside can be interesting! Hope the kid is alright, sounds like some bad parenting though.
Yhea its coming pretty good and think I scored some more stone mold so will have 19, 20 and 21 just need to pour them
Yhea that damn log sucks balls I need to get back to some regular BB OH pressing to get used to just heavier loads as well mix it up a bit more
Thanks
Phill
[/quote]
Thats awesome about the stone molds! I need some ASAP.
Looking over my training log I think I’ve used a log for a ME movment for 2-3 months straight (pretty much since I got it) I wonder what my progress has stalled? LOL…
I don’t think I am doing my next contest with my bicep being iffy, the weights are all real heavy for me and even if my bicep heals I don’t think I will be near 100% Which will mean I will do nothing but embarrass myself with these events.
I am tired of doing that. I am just going to train and worry about getting stronger, come back in 4-6 months with a good level of strength where I won’t be getting 0’s I have some goals I want to hit and when I do that I’ll start competing again.
We’ll see.
I am trying to fix my squat. I used to think that my hip came up early and I was GMing the weight up. This isn’t really the issue. I squat fine 3/4 of way down and then I lean forward as continue into the hole sort of losing my arch in lower part of my back. On the way up my hips don’t rise early, but as I come out of the hole I am still leaning forward. In other words, I don’t correct what I did on the way down. I end up acceding leaning father forward than I was on the way down.
Suggestions on how to fix this?
[quote]Phill wrote:
2)Log Clean and Press
140 x 5
180 x 3
210 x 3
230 x 2
240 x 1 Post Op load PR
250 x miss, miss, cleaned it easy just couldn�??t get it SUCK
210 x 4
Well its progress little by little 5 here and there cant get to picky. Im a very inefficient presser for sure I can tell the difference in giving my all in say a DL and a Log press etc, need to learn to recruit everything really PRESS!! In time I suppose keep rollin
And that was it set down those 240 farmers walked 10 feet to the sidewalk JUST in time to see some kid decide it would be a good Idea to step into traffic right in front of a car and get hit. I think he�??s OK well relatively im betting broken leg maybe hip Ill prob be going to court. His mom had been yelling and hollering LOUD at the kid and were talking lil off the wall not right up stairs 100% yelling anyway she decides that the car in her eyes ran a red light and hit him when I was 5 feet from here and sh was yelling for him to stand still and wait at the cross walk for the light
Anyway eventful day, training was good all in all, was going to go up to 290 on the farmers and try out yet another new harness but next time
Phill
[/quote]
Nice job on the PR. Too bad about the child. Hopefully, he is okay.
Claire
[quote]Pemdas wrote:
I am trying to fix my squat. I used to think that my hip came up early and I was GMing the weight up. This isn’t really the issue. I squat fine 3/4 of way down and then I lean forward as continue into the hole sort of losing my arch in lower part of my back. On the way up my hips don’t rise early, but as I come out of the hole I am still leaning forward. In other words, I don’t correct what I did on the way down. I end up acceding leaning father forward than I was on the way down.
Suggestions on how to fix this?[/quote]
wide stance low box squats, lighter weight, concentrate on form. Glute-ham raise and/or rev hyper to strengthen glute-ham-low back junction.
Reverse lunges or split squats can help too. The problem may be that the glutes aren’t powerful enough so your body attempts to recruit low back as you get deep.
If upper back is caving Phill suggested Safety Squat bar squats to encourage keeping the chest out. Keeping the upper back arched helps arching in the lower back and keeps you more upright.
[quote]Pemdas wrote:
I am trying to fix my squat. I used to think that my hip came up early and I was GMing the weight up. This isn’t really the issue. I squat fine 3/4 of way down and then I lean forward as continue into the hole sort of losing my arch in lower part of my back. On the way up my hips don’t rise early, but as I come out of the hole I am still leaning forward. In other words, I don’t correct what I did on the way down. I end up acceding leaning father forward than I was on the way down.
Suggestions on how to fix this?[/quote]
Check out this guy’s form:
In a way it is similar to what you describe. I think it has worked pretty well for him over the years 
Seriously though, sometimes with the squat, forward lean is just part of the game so long as you’re keeping the bar in line with your body’s line of leverage. A lot of guys think there is this ideal squat where you have to be perfectly (or nearly) upright. I’ve only seen that work for a couple of people.
However, if you do feel that you are leaning farther forward on the ascent than on the descent, skidmark’s suggestions are right on. Losing ab tightness can be the culprit and cause the added lean on the way back up. That’s a little harder to work on and is usually best helped by coaching. This is all kind of generic advice; do you have any side shot vids where you are committing the alleged infraction? That might help.
[quote]Kalle wrote:
Phill wrote:
Kalle wrote:
good training, the loading seems to have came back, Pushing the log 110% overhead is just kind of scary, I fell you on not pushing the effort like on a DL.
See training outside can be interesting! Hope the kid is alright, sounds like some bad parenting though.
Yhea its coming pretty good and think I scored some more stone mold so will have 19, 20 and 21 just need to pour them
Yhea that damn log sucks balls I need to get back to some regular BB OH pressing to get used to just heavier loads as well mix it up a bit more
Thanks
Phill
Thats awesome about the stone molds! I need some ASAP.
Looking over my training log I think I’ve used a log for a ME movment for 2-3 months straight (pretty much since I got it) I wonder what my progress has stalled? LOL…
I don’t think I am doing my next contest with my bicep being iffy, the weights are all real heavy for me and even if my bicep heals I don’t think I will be near 100% Which will mean I will do nothing but embarrass myself with these events.
I am tired of doing that. I am just going to train and worry about getting stronger, come back in 4-6 months with a good level of strength where I won’t be getting 0’s I have some goals I want to hit and when I do that I’ll start competing again.
We’ll see.[/quote]
I hear you bro Im havent used it as ME but my two events days almost exclusive need to get away from it a bit a maybe byut then again want to get good at something DO it
I think thats a great call on your part mainly for the injury possibility I would not wish a bicep tendon prob on any one and its alllll to common in strongman. I told them as of yesterday Im holding off on the Sept comp as well looking at one in Jan instead
Good choice
Phill
[quote]Pemdas wrote:
I am trying to fix my squat. I used to think that my hip came up early and I was GMing the weight up. This isn’t really the issue. I squat fine 3/4 of way down and then I lean forward as continue into the hole sort of losing my arch in lower part of my back. On the way up my hips don’t rise early, but as I come out of the hole I am still leaning forward. In other words, I don’t correct what I did on the way down. I end up acceding leaning father forward than I was on the way down.
Suggestions on how to fix this?[/quote]
Had this same prob bad as I am very ham and low back dependent. Abs really helped. get them strong as shit. Upper back get it Tight. If you have access safety squat bar. it will try and fold you over you have to fight to stay Upright. and quads get them stronger so you dont lean on your backside to take up the slack. any one or combination of those LOL
Phill
[quote]cvb wrote:
Nice job on the PR. Too bad about the child. Hopefully, he is okay.
Claire[/quote]
Thanks Claire
Im sure he’s relatively OK and im sure ill know in the end I just Know ill be called to court over this
Thanks again
Phill
DE Lower
Box Squat
155+purple bands 10x2 45-60 sec TBS
Damn, now that I have the bands setup right this killed me. Good Sh&t.
Speed Pulls 45-60 sec TBS
315x9x1 I felt really good about these today. I brought my stance in a little and now I have an easier time getting my hips under me.
GM
145x8
155x8
165x8
175x8
I brought my stance out a little on these to day. Hello hips! I think that I finally figure these things out.
Back Extensions
70x4x8
Leg Raises
4x12
DONE!!
Thanks for tips guys.
Phill, someone else suggested weak quads too.
My front squat is pretty weak in comparison to my back squat. I never really do any work for quads, so I am going to explore this more. We just got a SS bar at my gym. Time to give it a go.
I also like the idea of low box squats.
Hrmm, sounds like I found some good ideas for my ME rotations.
[quote]Phill wrote:
Kalle wrote:
Phill wrote:
Kalle wrote:
good training, the loading seems to have came back, Pushing the log 110% overhead is just kind of scary, I fell you on not pushing the effort like on a DL.
See training outside can be interesting! Hope the kid is alright, sounds like some bad parenting though.
Yhea its coming pretty good and think I scored some more stone mold so will have 19, 20 and 21 just need to pour them
Yhea that damn log sucks balls I need to get back to some regular BB OH pressing to get used to just heavier loads as well mix it up a bit more
Thanks
Phill
Thats awesome about the stone molds! I need some ASAP.
Looking over my training log I think I’ve used a log for a ME movment for 2-3 months straight (pretty much since I got it) I wonder what my progress has stalled? LOL…
I don’t think I am doing my next contest with my bicep being iffy, the weights are all real heavy for me and even if my bicep heals I don’t think I will be near 100% Which will mean I will do nothing but embarrass myself with these events.
I am tired of doing that. I am just going to train and worry about getting stronger, come back in 4-6 months with a good level of strength where I won’t be getting 0’s I have some goals I want to hit and when I do that I’ll start competing again.
We’ll see.
I hear you bro Im havent used it as ME but my two events days almost exclusive need to get away from it a bit a maybe byut then again want to get good at something DO it
I think thats a great call on your part mainly for the injury possibility I would not wish a bicep tendon prob on any one and its alllll to common in strongman. I told them as of yesterday Im holding off on the Sept comp as well looking at one in Jan instead
Good choice
Phill
[/quote]
Yup Exact reason I used the log, I maxed out technique wise for now. Now its just a strength issue.
Yeah reading all the shit you went through is causing me to be a lot more cautious (good thing.) I think it is just a muscle tear or a slight tendon pull but even this discomfort/pain has been bothering me big time. I fell bad about pulling out of a comp so late, but it happens every time. Might go watch still if I don’t get real busy.
8/17/07 Something day?
14" box squat
barx a bunch
135x8
135x8
225x3
225x3
245x3
275x3
275x3
275x2 (crappy setup)
1 arm DB push press (RH only)
45x3
55x3
65x3
75x3x3
I just felt like I needed to lift SOMETHING. Been to long, felt like something was missing… Didn’t want to put any stress on the left bicep, kept it easy on squats, squatted barefoot?
Left my lifting shoes somewhere… I need more hip/hamstring strength, when the weights start going over 315 on a box squat my form goes to crap and I switch to relying on my ‘strong’ quads and back. Going to keep the weights lighter on the box squats and do more sets and reps, focusing on sitting back and getting a nice pop with my hips on the way up.
Never done 1 arm push presses before, great exercise! I could have done more weight but didn’t want to push it today, tried to let the weight down as slow as possible on the descent for some extra heavy load on my right arm. I think I will be keeping these in the rotation. Really worked my obliques.
Another thing today made me remember, I need to do a lot more direct core work. I rely way to much on my belt for squats, farmers walks, etc… Getting my core strength up will help big time.
Just felt good to lift again, nice easy session to ease back into things.
[quote]Phill wrote:
I told them as of yesterday Im holding off on the Sept comp as well looking at one in Jan instead
Good choice
Phil
[/quote]
very good choice 
proud of ya.
c.
oh, and try not to distract pedestians in the future with your superman stunts on the sidewalks. jk. glad the boy is ok.
8-17-2007 ESW/ Conditioning whatever u wanna call it
Pre - 5g creatine, 15 g BCAA
~ 8 minutes of sprints, followed by steady state cardio (jogging) around a few blocks
Total time was 18 minutes of elevated heartrate.
I’ll measure the distance later, but i jogged atLEAST half a mile.
NOTE: After the steady state jogging (which I haven’t done in probably three years, honestly) my Heartrate was up to 204 BPM. Thats right, 204 BPM.
Have a great weekend everybody,
boom