When the new partner did the exercises today, the onlookers cheered/patted him on the back. When I do them, I get nada. (Edit: We did the same weight.Funny, really. We weigh the same but he is like 2x bigger than me. But I lift more, overall.)
Weird.
CheerPat on back Are you happy now?!
I donāt think many people in a commercial gym āget itā. And, who cares. Iām just happy that my power rack is not defiled by some SRCer. Itās a good day in my LA Fitness when I donāt have to see a 220lb decently-built man doing quarter-squats with 135. Thatās one of my pet peeves, people not pushing themselves in the gym.
As Modi have put in perspective for us yesterday, all that matters is that we have something to post in BOLD here every day, all the gym-cheering and other extracurricular activities arenāt really worth a whole lot.
Besides, when you look up the competition weights that people are doing in our weight class, it really puts things in perspective.
Iāll wait 'til I can pull 600+ at 198 before hoping to get a cheer from anyoneā¦[/quote]
Smartalek!
While I agree with ya, I was originally merely making some observations.
Although I guess Iām going to have to start using the BOLD feature now.
Iām going to have to check out what others our weight class are pulling at higher (up to elite) levels. THis will give a better perspective to be sure.
I mean, heck, Iām the only one who Deads in my gym (now the training partner does too, of course)ā¦
[quote]Fabius Cunctator wrote:
Norweige wrote:
12/3/2007 KOME Upper
A)KOME Flat DB Bench
20 x 5
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3 130 x 9 PR +1 rep
May I ask what KOME means?
ME Lower
Deads
135x5
135x3
155x3
175x3
185x3
195x3 215x3 (PR for clean grip) 235x3 (PR+10) 245x3 (PR+20) 255x3 (PR+30) (During that last dead, something popped on the back of my head. That was a new feeling.)
[quote]Fabius Cunctator wrote:
Deads 215x3 (PR for clean grip) 235x3 (PR+10) 245x3 (PR+20) 255x3 (PR+30) (During that last dead, something popped on the back of my head. That was a new feeling.)
[/quote]
Good job! Hitting three PRs and a 30lb PR in the same session is a great effort in the gym. Keep those PRs coming!
[quote]Modi wrote:
Kalle wrote:
Fabius Cunctator wrote:
Norweige wrote:
12/3/2007 KOME Upper
May I ask what KOME means?
Kind Of Max Effort?
Just a guessā¦
Yep.[/quote]
Yeah, I ripped it off from Jim Wendler. Since Iām getting this many reps itās not really max effort, but every rep is pretty hard and takes some strain and itās not enough volume for RE, so there you go.
Box Squats (2 chains on each side) ~90lb at the top.
205x10x2 - These are coming along nicely. I have felt way more explosive off the box lately.
Speed-Pulls
345x10x1 - Upped the weight this week. Still felt fast.
I did these weird things I saw on the Westside DVD. It is sort of like a pull through, but you pull the weigh towards you not through your legs. I am going to call them Hump-Pulls cause that is basically what I was doing. I felt them more in my lower back then anything else.
210x15
240x3x15
Hack Squat Sled thing
4 Plates - 2 on each side
5x8 - These things kind of suck. I felt like a big puss. My quads are burning though, so I hit the right muscle.
[quote]FightingScott wrote:
Whatās the difference between cycling exercises once a week or every 3 weeks? Just preference or something else?[/quote]
What kalle said.
For me it also depends on the movement. I canāt deadlift 2 weeks in row, but I can box squat 2 weeks in row. If it is something that I never tried before, I might even be able to get away with 3 weeks.
It takes some trial and error to figure it out and it will probable change with training age. The main take home point is that if you canāt do the same or better than the previous week then you need to rotate more often.
[quote]Pemdas wrote:
FightingScott wrote:
Whatās the difference between cycling exercises once a week or every 3 weeks? Just preference or something else?
What kalle said.
For me it also depends on the movement. I canāt deadlift 2 weeks in row, but I can box squat 2 weeks in row. If it is something that I never tried before, I might even be able to get away with 3 weeks.
It takes some trial and error to figure it out and it will probable change with training age. The main take home point is that if you canāt do the same or better than the previous week then you need to rotate more often. [/quote]
Then I think Iāll do A Squat-Type for 2 weeks and a Deadlift-Type for 1 week.
Pull-up and Dumbbell Bench Press Superset
BWx5x5
45x10x5
Good Morning and Cuban Rotation Superset
140x5x5
45x6x5
Hanging Leg Raise
BWx10x3
I was feeling tired earlier today, but it didnāt show during this training session. I switched to pull-ups instead of chin-ups and took off the weight. I made sure that each rep ended with my chest firmly against the bar.
[quote]Tony Hsiao wrote:
Fabius Cunctator wrote:
Deads 215x3 (PR for clean grip) 235x3 (PR+10) 245x3 (PR+20) 255x3 (PR+30) (During that last dead, something popped on the back of my head. That was a new feeling.)
Good job! Hitting three PRs and a 30lb PR in the same session is a great effort in the gym. Keep those PRs coming![/quote]
Thanks man. I didnāt expect to get more than ten pounds because my low back was kind of sore from lifting heavy logs (they were to big to really be logs, more like sections of tree) into a wheelbarrow to move them the day before. But they kept coming up so fast that I had to try for some more weight. Iāll tell you what, those box squats work. Iāll be interested to see what I can do next week.
RE Upper
BB Pushups
21
20
25
Three set total: 66
1 Pullups +10x3x5, +15x5
2 Rear Delt Flies 10āsx3x12
I havenāt been making any progress on my shoulder work. My bench rep work has been doing pretty good though. I canāt figure out if I am not making any progress or I am just burning out after the bench work. I think that I am going to try some higher rep work for my shouldersā¦maybe 4 sets of 10 or something like that.
A)ME DL
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1 535 x 1 PR +5 lbs. 545 x 1 PR +15 lbs.
495 x 1
B)H.S. V-Squat, facing backwards like EFS Power Squat
234 x 5
594 x 10, 10, 10
C)Natural Ice Glute/Ham Raises x 8, 8, 8
D)Cable Torso Twist w/ 1 arm eccentric=27.5 x 12, 12 each way
NOTES: I was smiling like a damn fool after getting those PRās on the deadlift. Iām within about 15 lbs. of getting 2.5 times my typical BW. Although I was lit up and energized while pulling I felt mentally calm. Iām convinced that doing the box jumps has helped with my speed and the limited rep work has done a lot for my technique.
The backwards V-Squat was still retarded hard and taxing but not quite like it was the first time I did three sets of 10.
BW was kind of high earlier this week but has been at 224 for 3 days. Iām going to eat lots of pizza now
I had a great meet, but wow, what a long day! The meet started 1 hour and 20 minutes late, and there were 60 plus entrants. We didnāt get out of there until 9pm and then didnāt get home until 1am. In fact, there were 28 people in my bench flight. Too long in betweent lifts for me.
Iāll let Matt give you all of his details. Keep in mind that my first meet this year I only squatted 370lbsā¦But hereās how it went.
Deadlift
250kg (551lbs) - 3 Whitesā¦It felt a little slower than I wanted
272.5kg (601lbs) - 3 Whites (PR +28lbs)
277.5kg (612lbs) - 3 Redsā¦Not a chance
Total
662.5kg (1461 lbs)
The 501 Squat was awesome. Iāve only attempted 500lbs twice before, once in High School (probably a quarter squat at best) and once in College (more of a half squat), and both times I tore my S-I Joint and was on bed rest for over a month. I didnāt mention this fact to anyone before hand. This was a big barrier for me to push through on my way to much bigger weights.
The 358 bench was great, but I should have finished that 364 Bench, I canāt figure out how I didnāt lock it out. My left wrist is wobbling all over the place, so I know I wasnāt gripping the bar tight enough. Iām going to have Matt work on a cue for this. Probably āBreak the barā.
Iām also very happy with my 602 Deadlift. Iāve hitched 600 in the gym, but it was an ugly lift, and Iāve missed 605 once and 610 twice. I was done after that lift, but upped it to 612 and gave it my best effort anyways. I didnāt even get it past my knees. One big PR on deads, and Iām done.
[quote]Modi wrote:
2007 APF Pine Tree Open Meet Updateā¦
I had a great meet, but wow, what a long day! The meet started 1 hour and 20 minutes late, and there were 60 plus entrants. We didnāt get out of there until 9pm and then didnāt get home until 1am. In fact, there were 28 people in my bench flight. Too long in betweent lifts for me.
Iāll let Matt give you all of his details. Keep in mind that my first meet this year I only squatted 370lbsā¦But hereās how it went.
Hey, were you squatting out of a monolift? How come you walked it out? Or was it not a monolift. Sorry for the question, I canāt really tell in the video.
