[quote]Carnak wrote:
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.[/quote]
FUCK YHEA!!! thanks bro glad could help. Way to get that shit keep it up
[quote]Phill wrote:
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[/quote]
So how big was this one and how long did you let it sit for?
I can’t wait to pop my stones out of the molds, I keep thinking it is going to be a worthless mess, lol.
[quote]Kalle wrote:
Phill wrote:
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
So how big was this one and how long did you let it sit for?
I can’t wait to pop my stones out of the molds, I keep thinking it is going to be a worthless mess, lol.[/quote]
This mold I made damn been so long cant remember but I think its a 19 and the others im going to pour are 20 and 21. this one took a little over 3 80lb bags so should be 250 or so.
I let it sit 2.5 days and popped it out. They sat four but it came out fine
[quote]Phill wrote:
Kalle wrote:
Phill wrote:
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
So how big was this one and how long did you let it sit for?
I can’t wait to pop my stones out of the molds, I keep thinking it is going to be a worthless mess, lol.
This mold I made damn been so long cant remember but I think its a 19 and the others im going to pour are 20 and 21. this one took a little over 3 80lb bags so should be 250 or so.
I let it sit 2.5 days and popped it out. They sat four but it came out fine
Phill[/quote]
Phill, did you use anything to shake the bubbles out? I recall reading something about vibrating (insert joke here) the hell out of the mold to get rid of all the bubbles. Just curious as I may attempt to make some stones in the future.
A) Flat Bench
barx40
95x20
135x12
185x8
225x5
275x3
315x1
340x1
365x1 (miss on 2)
350x2 (miss on 3)
B) Rack Lockouts (Pin #10)
385x1
435x1
475x1
525xmiss
C) Bar Holds 585x14sec (PR +3 sec)
585x10
I was pressed for time today, so no shot at the volume record today.
I didn’t feel particularly strong or weak going into this lift. I felt like I slept well and ate well yesterday and today, but never really got pumped for any of my lifts, even though I finally had a spotter.
365x2 would have been a PR and it was damned close, but needed just a little help to lock it out. 350x3 would have been a PR as well, and I stalled in the same place, but stuck with it. Great spot, just enough to keep it moving, but not one of those where the bar is ripped out of your hands. I definitely worked hard on these.
Lockouts were going well. My previous PR is 515, and I got 525 to move off the bar, but couldn’t finish it.
The only highlight was adding 3 seconds to my 585 hold. Then resting 30 seconds and getting another 10 seconds.
Aside from that, this was just shy of 4 PR’s, but in the end only one fell. Getting a little closer though…
[quote]Phill wrote:
Kalle wrote:
Phill wrote:
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
So how big was this one and how long did you let it sit for?
I can’t wait to pop my stones out of the molds, I keep thinking it is going to be a worthless mess, lol.
This mold I made damn been so long cant remember but I think its a 19 and the others im going to pour are 20 and 21. this one took a little over 3 80lb bags so should be 250 or so.
I let it sit 2.5 days and popped it out. They sat four but it came out fine
Phill[/quote]
Right on, I heard to let them sit for 2-3 weeks though? Does that mean before using and I could take it out of the mold now?
[quote]Pemdas wrote:
Kalle wrote:
Pemdas wrote:
Race to 500 Kalle?
? 500LB Deadlift? Sure I’m down. If you mean a 500lb squat you are just being mean!
Yes, Deadlift! [/quote]
Sure, A couple of the other guys on here where racing to a 500lb deadlift already so join in I got a plan of attack and 500 will be mine before the end of the year!
A) Flat Bench
barx40
95x20
135x12
185x8
225x5
275x3
315x1
340x1
365x1 (miss on 2)
350x2 (miss on 3)
B) Rack Lockouts (Pin #10)
385x1
435x1
475x1
525xmiss
C) Bar Holds 585x14sec (PR +3 sec)
585x10
I was pressed for time today, so no shot at the volume record today.
I didn’t feel particularly strong or weak going into this lift. I felt like I slept well and ate well yesterday and today, but never really got pumped for any of my lifts, even though I finally had a spotter.
365x2 would have been a PR and it was damned close, but needed just a little help to lock it out. 350x3 would have been a PR as well, and I stalled in the same place, but stuck with it. Great spot, just enough to keep it moving, but not one of those where the bar is ripped out of your hands. I definitely worked hard on these.
Lockouts were going well. My previous PR is 515, and I got 525 to move off the bar, but couldn’t finish it.
The only highlight was adding 3 seconds to my 585 hold. Then resting 30 seconds and getting another 10 seconds.
Aside from that, this was just shy of 4 PR’s, but in the end only one fell. Getting a little closer though…[/quote]
look at it this way… you are still a whore but just not as sloppy as you usually are:)
Phill, did you use anything to shake the bubbles out? I recall reading something about vibrating (insert joke here) the hell out of the mold to get rid of all the bubbles. Just curious as I may attempt to make some stones in the future.[/quote]
Yes just use a hand sander and a rod of some type hold the sander to the rod works just like a concrete vibrator
A) Flat Bench
barx40
95x20
135x12
185x8
225x5
275x3
315x1
340x1
365x1 (miss on 2)
350x2 (miss on 3)
B) Rack Lockouts (Pin #10)
385x1
435x1
475x1
525xmiss
C) Bar Holds 585x14sec (PR +3 sec)
585x10
I was pressed for time today, so no shot at the volume record today.
I didn’t feel particularly strong or weak going into this lift. I felt like I slept well and ate well yesterday and today, but never really got pumped for any of my lifts, even though I finally had a spotter.
365x2 would have been a PR and it was damned close, but needed just a little help to lock it out. 350x3 would have been a PR as well, and I stalled in the same place, but stuck with it. Great spot, just enough to keep it moving, but not one of those where the bar is ripped out of your hands. I definitely worked hard on these.
Lockouts were going well. My previous PR is 515, and I got 525 to move off the bar, but couldn’t finish it.
The only highlight was adding 3 seconds to my 585 hold. Then resting 30 seconds and getting another 10 seconds.
Aside from that, this was just shy of 4 PR’s, but in the end only one fell. Getting a little closer though…[/quote]
Still some solid pressing PR or not. You cant be a whore every day
A)DE 12" Box Squat w/ light bands
Bar x some
Bands x 3
135 x 2
225 x 2 x 2
230 x 2 x 2
235 x 2 x 2
245 x 2 x 2
B)DL
135 x 2
225 x 2
315 x 2
420 x 5 x 3 PR!
C)Pistol Squat on 16" box=BW x 12 x 2 each leg
D)Blast-Strap Fallouts=8 x 3
NOTES: Doing the first couple sets of box squats with a lighter weight worked well today. They’ve felt better but I moved the bar pretty fast.
The deadlift is a 5 lb. PR for 3 sets of 5 reps. I had to make a little noise but I got 'em done.
I need to begin alternating a different quad-dominant single leg exercise with the pistol squats. They’ve done a lot for my knees and squat but I’m bored with them.
I am just curious about everyones band setup for squats. Do you set them up so that the pull you back a little or do you try to set them to match your grove.
In order to try stop leaning so far forward, I have been experimenting with setting them a little farther back. I believe that it keeps more upright. I hoping that this trains me to get used to a different grove.
Now that I think about this might not be the right choice. It might be training me to lean forward. Damn it. I should probably be setting them a little forward to force me to lean back.
Phill, did you use anything to shake the bubbles out? I recall reading something about vibrating (insert joke here) the hell out of the mold to get rid of all the bubbles. Just curious as I may attempt to make some stones in the future.
Yes just use a hand sander and a rod of some type hold the sander to the rod works just like a concrete vibrator
Phill
[/quote]
I wish I would have read this before I poured mine, they came out like crap I saw on the video instructions they just vibrated the outside of the mold so thats what I did, the 16" stone came out OK not great though, the 18" is garbage… Oh well I’ll just do it again this weekend.
[quote]Pemdas wrote:
I am just curious about everyones band setup for squats. Do you set them up so that the pull you back a little or do you try to set them to match your grove.
In order to try stop leaning so far forward, I have been experimenting with setting them a little farther back. I believe that it keeps more upright. I hoping that this trains me to get used to a different grove.
Now that I think about this might not be the right choice. It might be training me to lean forward. Damn it. I should probably be setting them a little forward to force me to lean back.
[/quote]
This is a great question. I had someone watch me one day to make sure when I was on the box, the bands were perpendicular to the floor–i.e., the line between the bar and where I had them anchored was straight. I just always choke them in that same spot on each side of the rack and place the box in the same spot too.
I suppose anchoring them farther in front of you would really help teach you to keep your upper back arched and head up. I agree with you in thinking anchoring them behind you would actually assist you in staying upright. Either way, it wouldn’t take a big shift of the anchor point to change things dramatically.
lat pulldown - don’t know what each plate is on this machine (Cybex) #8 x 5 #13 x 5 #12 x 5, 5
reverse ez bar curl
40 x 10
50 x 5 stop
Notes:
Switched everything except main movement and pullups today. I haven’t done DB bench or shrugs in a while and I’ve gone up a good deal in weight in those. My speed on all lifts sucks, but my bench speed is getting much better. I end up muscling stuff up a lot. I stopped the curls early because something in my left wrist hurt when I extended. It was weird because the weight wasn’t anywhere near challenging.
I did YTWL as part of my warmup last upper day but forgot to do it today. I wish I hadn’t because it made me feel great during my lifting. I did it at home afterwards along with stretching and external rotations with doggy assistance (they think all the arm movement means I want to pet them).
Wave 3
240x3 (Rep PR + 1) Last rep was grinder.
250x1 Missed second rep. I should have stop here.
260x0 Missed half way up.
And so I am done with waves for the time being. I have also learned that I work best with 3-4 week cycles. I knew this morning that things were going to be rough today. My triceps still felt sore when I woke up. The 3 rep PR was nice though. At least I walked away with something. I plan to move to floor press for next three weeks. I going to work up to a 3RM at first and play it week by week.
One Arm Db Press
50x4x10 First time doing these. I could have done more, but I needed to start somewhere.
Chins
BW+25x5x5
Dips
BW+45x4x6 - I am sure this some kind of PR. I don’t think that I ever used a 45 before.
I got a plan of attack and 500 will be mine before the end of the year!
I saw on the video instructions they just vibrated the outside of the mold so thats what I did, the 16" stone came out OK not great though, the 18" is garbage… Oh well I’ll just do it again this weekend.