Phill, I have same problem with my GMs. I have the toughest time keeping my upper back pulled back and tight. However, I imagine that it is easier to lock it in place when you can pull your elbows forward and slam the bar into your back.
Maybe you could try pulling your elbows back and pulling the handles into your chest. Or maybe a better solution might be trying to pull the handles apart.
Monday, 9/3/2007: ME Bench
A. Pin Press
135 x 8
175 x 5
185 x 1
195 x 1
200 x 1 (PR +5 lb)
205 x 1 (PR +10 lb)
185 x 2 (PR +1 rep)
B. Chest-Supported Row
115 x 2 x 8
115 x 2 x 6
C. Standing Dumbbell Supination Curl
45 x 4 x 10
Yesterday was a lazy day. My wife got back from Taiwan and I made three round trips from San Diego to LAX in 4 days (long story). Anyhow, did a lot of driving and didn’t get much sleep until the night before. I went to the gym slightly on the down since everything is out of the order. But heck, I’m gonna get my work in, even on Labor Day!
I didn’t feel so hot during the warm-up sets. There was nothing wrong with my physically but everything felt heavier than expected.
However, I was feeling a lot better when I got to my singles. My 185 and 195 went up pretty smooth, so I got brave and went for PRs. My 200 was not too bad, and I thought, what the heck, might as well try 205. The 205 was a REAL grind! It probably took about 5-6 seconds. I nearly stalled around half-way up but I was able to get it up and lock it out. Yay!
I did my two supplementary exercises for back and biceps and got out of the gym. I was just happy to get my PR and didn’t feel like doing much more. 
[quote]jthsiao wrote:
Great job on the deadlifts Pemdas! You’re a beast and I keep thinking that you’re in Kalle’s weight class because of the weight that you move. I have to keep thinking back to your meet to remember you’re closer in weight to me than Kalle. [/quote]
Hey man just because I out weigh the guy by a few lbs and he is stronger than me doesn’t mean you got to keep pointing it out 
[quote]maraudermeat wrote:
I really try my hardest to just keep my mouth shut and roll with it. But… I have a big mouth and short temper.
when are you getting that garage gym together???
meat
[/quote]
Yeah, normally I do too, but I was just in a real bad mood that day.
As for the garage gym project, I am looking at some time later on in the fall. College football season is in full swing now and my wife and I have season tickets, so that will take up 6 weekends that we could use to clear out the junk, er I mean shit we don’t use/need, er I mean wonderful gifts from family we have not had the opportunity to find suitable locations.
New houses just don’t come with a lot of storage space these days and unfortunately the garage is the only good spot for most of this useless crap. Plus, some lingering bills to take care of first, too.
I’ll keep you informed about how things are going with it and also get some advice on some ideas for equipment.
[quote]Kalle wrote:
jthsiao wrote:
Great job on the deadlifts Pemdas! You’re a beast and I keep thinking that you’re in Kalle’s weight class because of the weight that you move. I have to keep thinking back to your meet to remember you’re closer in weight to me than Kalle.
Hey man just because I out weigh the guy by a few lbs and he is stronger than me doesn’t mean you got to keep pointing it out
[/quote]
Hey, I’m giving you even more motivation to work that much harder this week. It’s all about you, man. I’ve got your back. 
[quote]maraudermeat wrote:
Phill wrote:
Damn fine work bro where do you estimate your max at now??
Looking damn strong and nice to see the calves back in the w/o’s
Phill
I think I would be good for around 525-530. I will test it out in a month or so. I just don’t want to become a whore like some others around here
meat
[/quote]
Oh, that’s cool…Thought you’d just slide that comment in there and no one would notice? heheh.
Race to 500 Kalle?
[quote]jthsiao wrote:
Kalle wrote:
jthsiao wrote:
Great job on the deadlifts Pemdas! You’re a beast and I keep thinking that you’re in Kalle’s weight class because of the weight that you move. I have to keep thinking back to your meet to remember you’re closer in weight to me than Kalle.
Hey man just because I out weigh the guy by a few lbs and he is stronger than me doesn’t mean you got to keep pointing it out
Hey, I’m giving you even more motivation to work that much harder this week. It’s all about you, man. I’ve got your back. ;-)[/quote]
HAHA thanks man, this thread is always motivating. I think I am going to take a long lunch and do some deficit deads, first time pulling in awhile, bicep fells fine. I will keep it double overhand to keep the stress off it.
Hey I am going to be in SD later this month for WSM we should get some lifting in.
[quote]Kalle wrote:
jthsiao wrote:
Kalle wrote:
jthsiao wrote:
Great job on the deadlifts Pemdas! You’re a beast and I keep thinking that you’re in Kalle’s weight class because of the weight that you move. I have to keep thinking back to your meet to remember you’re closer in weight to me than Kalle.
Hey man just because I out weigh the guy by a few lbs and he is stronger than me doesn’t mean you got to keep pointing it out
Hey, I’m giving you even more motivation to work that much harder this week. It’s all about you, man. I’ve got your back.
HAHA thanks man, this thread is always motivating. I think I am going to take a long lunch and do some deficit deads, first time pulling in awhile, bicep fells fine. I will keep it double overhand to keep the stress off it.
Hey I am going to be in SD later this month for WSM we should get some lifting in.[/quote]
Oh yeah? You’re gonna be here?!?! Hell yeah! Just let me know when you’ll be here!
[quote]Pemdas wrote:
Phill, I have same problem with my GMs. I have the toughest time keeping my upper back pulled back and tight. However, I imagine that it is easier to lock it in place when you can pull your elbows forward and slam the bar into your back.
Maybe you could try pulling your elbows back and pulling the handles into your chest. Or maybe a better solution might be trying to pull the handles apart. [/quote]
Ill try that and for sure thats the prob very damn hard getting back tight with the SSB it self but hey maybe thats the purpose LOL. Ill toy with those next go at it
Thanks bro
Phill
[quote]cvb wrote:
Phill wrote:
Super sets
1A) SSB Box Squat (14 inch box ) old 1RM 440 x 1
Bar x some
155 x 8
245 x 8
335 x 3
385 x 2
435 x 1 plan was to go for a 3 RM for this didn�??t have reps in me today
445 x 1 5 lb PR take that and RUN!!!
315 x 15 hands on rack
I dont have any cool squat rack curl stories I walked to the gym and they were friggin closed had to walk ALLLLLLLL the way back across the street and get my key LOL. sucked not having a lift off though prob good I stopped and did the light DB work
Hope you all had a great holiday
Phill
.
Awesome job on the PR! Must be nice to have the key to the gym:) I spend way too many Sundays in the parking lot waiting for the kid to show up and open the gym:( He is always running late.
[/quote]
Thanks !!! yhea it is nice im a bit spoiled now
Phill
Nioce PR’s bro
Phill
[quote]jthsiao wrote:
Monday, 9/3/2007: ME Bench
A. Pin Press
135 x 8
175 x 5
185 x 1
195 x 1
200 x 1 (PR +5 lb)
205 x 1 (PR +10 lb)
185 x 2 (PR +1 rep)
B. Chest-Supported Row
115 x 2 x 8
115 x 2 x 6
C. Standing Dumbbell Supination Curl
45 x 4 x 10
Yesterday was a lazy day. My wife got back from Taiwan and I made three round trips from San Diego to LAX in 4 days (long story). Anyhow, did a lot of driving and didn’t get much sleep until the night before. I went to the gym slightly on the down since everything is out of the order. But heck, I’m gonna get my work in, even on Labor Day!
I didn’t feel so hot during the warm-up sets. There was nothing wrong with my physically but everything felt heavier than expected.
However, I was feeling a lot better when I got to my singles. My 185 and 195 went up pretty smooth, so I got brave and went for PRs. My 200 was not too bad, and I thought, what the heck, might as well try 205. The 205 was a REAL grind! It probably took about 5-6 seconds. I nearly stalled around half-way up but I was able to get it up and lock it out. Yay!
I did my two supplementary exercises for back and biceps and got out of the gym. I was just happy to get my PR and didn’t feel like doing much more. :-P[/quote]
Tuesday, 9/4/2007: ME Squat
A. Box Squat
135 x 8
185 x 5
225 x 1
245 x 1
255 x 1 (PR +10 lb)
260 x 1 (PR +15 lb)
265 x 1 (PR +20 lb)
225 x 3 (PR +2 rep)
B. Good Morning
145 x 4 x 10
C. Glute-Ham Raise
BW x 4 x 8
D. Pull-Up
BW x 10
BW x 3 x 5
I had a good session at the gym today. I was pretty hyped up about Kalle possibly coming to San Diego so I went the gym really wanting to tear things up.
The box squats felt light today. I was super confident when I unracked the 245 (previous PR) and got it up really easily. So, I kept going and going until I felt like I was grinding a little bit. I might have been able to eek out 270 but didn’t want to risk getting pinned.
Soon…two plates and a quarter…soon…
[quote]Modi wrote:
maraudermeat wrote:
Phill wrote:
Damn fine work bro where do you estimate your max at now??
Looking damn strong and nice to see the calves back in the w/o’s
Phill
I think I would be good for around 525-530. I will test it out in a month or so. I just don’t want to become a whore like some others around here
meat
Oh, that’s cool…Thought you’d just slide that comment in there and no one would notice? heheh.[/quote]
yeah, I thought you would appreciate that one…
you whore.
meat
[quote]jthsiao wrote:
Tuesday, 9/4/2007: ME Squat
A. Box Squat
135 x 8
185 x 5
225 x 1
245 x 1
255 x 1 (PR +10 lb)
260 x 1 (PR +15 lb)
265 x 1 (PR +20 lb)
225 x 3 (PR +2 rep)
B. Good Morning
145 x 4 x 10
C. Glute-Ham Raise
BW x 4 x 8
D. Pull-Up
BW x 10
BW x 3 x 5
I had a good session at the gym today. I was pretty hyped up about Kalle possibly coming to San Diego so I went the gym really wanting to tear things up.
The box squats felt light today. I was super confident when I unracked the 245 (previous PR) and got it up really easily. So, I kept going and going until I felt like I was grinding a little bit. I might have been able to eek out 270 but didn’t want to risk getting pinned.
Soon…two plates and a quarter…soon…[/quote]
Damn good work back to back days of PR fests, I’ll send you a PM
9/04/07 ME Lower
4" deficet deadlift
135x5
225x3
275x3
315x1(double OH)
335x1 (straps)
365x1 PR+30lbs
Front squat (crap)
135x5
185x3
185x3
185x3
Super set
1 arm lat pulldown neutral grip 70lbs 3x8
with
Weighted crunch 55lbs 3x15
Notes: Pretty happy, I am not used to using straps and it threw my form off, I think my grip was narrow which made me bring my stance in, I stiff legged the shit out of the 365 for whatever reason, but hey it went up… I think I am good for a pull somewhere around 440-450 once my bicep is 100%
Front squats sucked, I used a BB grip as to keep the stress off my bicep and I couldn’t get comfortable plus my back and quads where already fatigued, I am just happy I did them.
I tried to do some light lat pulldowns with both arms but not there yet so I did 1 arms again.
[quote]Pemdas wrote:
Race to 500 Kalle?[/quote]
? 500LB Deadlift? Sure I’m down. If you mean a 500lb squat you are just being mean!
Feel OK today, just assistance day
that and got some more sponsors for the event Im hosting should loads of cool stuff by Feb
Phill
Well I thought I would chime in and add to the madness. Today marks the third workout in a row where I got a 20lb PR in my primary movement and I have to say it’s mostly because of things I’ve picked up in this thread. I like where this is going!
9/4/2007 ME lower
about 10 mins of dynamic warmup - bird dogs, scorpions, leg swings, etc.
dead
135 x 10
225 x 3
315 x 3
365 x 3 PR!
375 x 3 PR!
GM 135 x 8
155 x 5,5,5
Monkey crunches 10,4,3
leg raises/knee raises 3 x 10 of each
leg curls
45 x 10
90 x 5
105 x 5,5
My lower body strength is pretty weak compared to upper body as I just started up lifting lower again about 5 months ago. My lower back is pretty strong but my hams and quads suck. GMs are new for me (just started a couple weeks ago), so I’m slowly working my way up.
Also, I’ve been working on 3RM for PRs since I lift alone and I still worry about my form a bit.
That second PR is for Phill. I read about your injury today and I got pissed. I got the 365 and I didn’t know if I could get 375 (and I’ve failed on it twice before). I said “What would Phill do?” and I smashed that shit.
Thanks Phill.
Damn fine work on the Dl’s you whores keep it up
Weve Got a STONE. Popped that bitch out of its mold and looks pretty good most of it is flawless bubble wise. prob pour another like it and the other larger molds then start addinf lead
Phill