[quote]maraudermeat wrote:
how do big guys run??[/quote]
They don’t. They just move the earth underneath them. It’s an illusion. Like MJ doing the moonwalk.
[quote]kakno wrote:
[quote]maraudermeat wrote:
how do big guys run??[/quote]
6 minutes in, Magnus Samuelsson, former worlds strongest man runs like a tank, but pretty damn fast, especially for a guy that size.[/quote]
for as big as he is, he’s really damn tall with long arms and legs. i have very short and big arms and legs. not a great combo for running. add the pump to the equation and it just looks like a waddle. my inner thighs are still raw.
[quote]DoubleDuce wrote:
[quote]maraudermeat wrote:
i look like a box running up that hill.
[/quote]
My first thought was “Damn, I didn’t know a refrigerator could run.”
[/quote]
tell me about it. i thought all this fitness stuff would lead to a lighter BW. I jumped 7 pounds since saturday. another 7lbs and i’ll be in the 308 weight class.
highlights from bench night-
standing military press- 300x1 +5lb PR
Hell youll be hitting 315 before the end of summer no problem.
[quote]bulldog9899 wrote:
Hell youll be hitting 315 before the end of summer no problem.[/quote]
i’m getting better at pressing over my head instead of to the front. the reps are slower but i feel like i can keep grinding it out. i’m going to keep going up 5lbs each week.
i’m going to start doing push press with 315 for reps to overload the top end and get me used to handling heavier weights.
thanks hoss.
So, I have been MIA for a few days. Drove from Bryan/College Station to Lubbok for my little sisters graduation. 8 1/2 hours in a car one way blows. Anyway, training did not happen for several days, and I came back to it feeling less than well rested we shall say. The past few days went down like this:
5/16/10
Standing millitary:
BarX15
95X10
135X5
225X5
245X5
255X4
190+ all my chains(somewhere around 80LBs) X2
I tried to grind out a third rep, and damn near fell over due to lack of oxygen. I was pretty dizzy for a few seconds after that set.
Seated DB millitary:
100X15 R.P. X4
I seem to have problems going for reps with heavyish weights on the standing presses. I always come close to running out of air. I think I will do my high(er) rep work seated for the time being.
Rear delt fly:
75X10
100X5
100X8
I prefer to do these single arm. 3 rep PR with this weight.
PJR:
75X10 for 3 sets
I think this is what is known as a PJR. I was really just playing around with tricep movements at this point. I think I will keep this one in for a while and see what I can do with it.
5/18/10
Squat:
BarX10
135X8
225X5
315X5
405X10
455X3
455X5
475X2
Once I got to 405, I did reps with it until I felt my arch start to fail. I worked on keeping my elbows forward and under the bar as well as hitting depth. A weird thing is that my elbows hit my quads on a few of the reps. This happened a little bit on my 405 set, but not so much on the latter ones. First rep with 475 felt light and fairly fast. I let the bar get infront of me on the second rep and turned the damn thing into a good morning half way up. Something to work on.
Leg press:
I don’t know what the sled weighs, so I am only counting the plates used.
1000X5 for 2 sets
1180X5
1270X3
1270X5
1000X5 paused at the bottom.
I have never taken a video of these before, and was suprised by how much my hips/ass moved at the bottom. I have for the most part always done leg presses this way and just never noticed.
Light band good mornings and V-ups for sets of 10 done in 2 circuts to finnish things.
5/19/10
Bench night.
My training buddy was MIA again, so dumbbells were the order of the night:
50sX10
75sX10
100sX8
125sX8
140sX8
161.2sX6
181.2sX2 1 rep PR here
161.2sX5
140sX10
I seriously think I will buy some caution tape to put around my camera and myself so folks quit walking in the way of things. I did not mind this fellow so much because he kind of knows what he’s doing in the gym. I have a couple of funny vids of slackjawed mouth breathers being stupid in front of my camera. I will post those in a bit. At any rate, this went ok. 1 more rep with the 181.2s than last week.
Dips:
BDWx10
+100X7
+100X5
+80X8 drop to BDW X6
After 2 sets of my geometry challenged self trying to figure out the damn dip belt chain loop, I just said fuck it and threw on all my chains.
Curls:
BarX10
95X5
135X4
The wrist wraps helped some. I am going to slug this movement out for a bit longer. If my other lifts start to suffer due to wrist pain though, I am ditching the damn things. Plenty of things to work on going forward.
[quote]johnnytang24 wrote:
DoveOfWar – where are you in TX? I’m in Austin on a contract right now.[/quote]
Not sure if you got my PM or not, but I live in Bryan and train at the golds in College Station. Its about 100 odd miles east or so of Austin. What part of Austin are you staying in? If you are in my neck of the woods, you are welcome to hit the iron with me anytime. I would not advocate making a special 100+ mile trip to do so though, but like I said, if you find yourself in BCS for any reason, send me a PM and we can work something out.
I like the conditioning work Meat. Do you have any recomendations on where to get a sled? I have been toying with the idea of getting a prowler also, as there is a vacant lot next to my apartment that needs to be used for something.
[quote]DoveofWar08 wrote:
I like the conditioning work Meat. Do you have any recomendations on where to get a sled? I have been toying with the idea of getting a prowler also, as there is a vacant lot next to my apartment that needs to be used for something.[/quote]
i just googled it and found a cheap one with the lowest shipping cost. it’s basically just a plate steel bottome with a couple places to connect your straps and a big stem in the middle to put your plates on. i have a couple buddies that just use a spare tire and put rocks on the inside of the tire and then tie a rope to it. doesn’t have to be anything great. also, don’t fall into the trap that i did at first. i used way too much weight on the sled. now i used very little weight and just drag it farther. this kind of stuff should compliment your lifting, not interfere with it.
you will find that if you are dragging it in grass, the friction caused by the grass will greatly increase the resistance that you need to pull through. i remember going to the park when i first started pulling the sled and the one week it was pretty easy and then a week later it was very hard. the grass had grown a few inches and made it a hell of a lot harder to pull. pulling on asphalt or concrete is a piece of cake.
i can’t wait for our next conditioning session. i’m shooting for 10 hill “sprints” this time.
[quote]maraudermeat wrote:
[quote]DoveofWar08 wrote:
I like the conditioning work Meat. Do you have any recomendations on where to get a sled? I have been toying with the idea of getting a prowler also, as there is a vacant lot next to my apartment that needs to be used for something.[/quote]
i just googled it and found a cheap one with the lowest shipping cost. it’s basically just a plate steel bottome with a couple places to connect your straps and a big stem in the middle to put your plates on. i have a couple buddies that just use a spare tire and put rocks on the inside of the tire and then tie a rope to it. doesn’t have to be anything great. also, don’t fall into the trap that i did at first. i used way too much weight on the sled. now i used very little weight and just drag it farther. this kind of stuff should compliment your lifting, not interfere with it.
you will find that if you are dragging it in grass, the friction caused by the grass will greatly increase the resistance that you need to pull through. i remember going to the park when i first started pulling the sled and the one week it was pretty easy and then a week later it was very hard. the grass had grown a few inches and made it a hell of a lot harder to pull. pulling on asphalt or concrete is a piece of cake.
i can’t wait for our next conditioning session. i’m shooting for 10 hill “sprints” this time.
[/quote]
Thanks for the tips. I will make the conscious effort to take this slowly then. The point about the grass is very true. In high school I did a lot of sled pulling during offseason training, and I noticed the difference there big time. I think I might make a trip out to the local lake here and run up the flood containment walls a few times. I will moss assuredly be wearing my cleats.
[quote]DoveofWar08 wrote:
[quote]johnnytang24 wrote:
DoveOfWar – where are you in TX? I’m in Austin on a contract right now.[/quote]
Not sure if you got my PM or not, but I live in Bryan and train at the golds in College Station. Its about 100 odd miles east or so of Austin. What part of Austin are you staying in? If you are in my neck of the woods, you are welcome to hit the iron with me anytime. I would not advocate making a special 100+ mile trip to do so though, but like I said, if you find yourself in BCS for any reason, send me a PM and we can work something out.[/quote]
Oh hey, I’m near downtown Austin. Currently training at Hyda Park Gym. Maybe I’ll come out when they do that big bonfire at A&M.
[quote]maraudermeat wrote:
[quote]DoveofWar08 wrote:
i have a couple buddies that just use a spare tire and put rocks on the inside of the tire and then tie a rope to it.
[/quote]
I think I like this method better than a real sled because a) it’s free, and b) less weights to put away.
Finally here in Afghanistan. Turns out the spot I’m located in has a decent gym. It’s also got some tires that I can use for conditioning work, so I’m pretty excited about it. How do you think a sled will do on a rock/gravel surface? The challenge is back on!!!
[quote]Beast27195 wrote:
Finally here in Afghanistan. Turns out the spot I’m located in has a decent gym. It’s also got some tires that I can use for conditioning work, so I’m pretty excited about it. How do you think a sled will do on a rock/gravel surface? The challenge is back on!!![/quote]
awesome!!! i haven’t posted here in a couple weeks but i’m still sticking to the plan. I’ve been doing a ton of conditioning work as well as higher rep work with less rest between sets. once my conditioning levels are better i’ll be taking a shot at the high rep goals.
as for dragging in rock and gravel- it really depends on how deep it is. if it’s just on the surface it shouldn’t be too bad. if it’s deep i have a feeling the sled will dig in and you will have a hell of a time. i pull in the grass and just a few inches of grass growth increases the difficulty a lot. also, make sure your pulling straps are long enough to keep the sled level on the ground. if they are too short you will pick up the front of the sled and the back end will be more like a plow.
Here’s a 500x20 deadlift from a 200lbs 20 year old.
What I constitute strong:
660 raw squat (knee wraps OK)
405 Close Grip Bench
3xBW deadlift
Pick up 200# block of steel
Good Morning 500 pounds
These are what I want to accomplish someday.
[quote]TD54 wrote:
I’m such a pussy, these numbers are out of my comprehension
To me, strong on the main three lifts is
Bench 315
Squat 315
Dead 405
If big JW thinks a 500 x 20 squat is strong, i wonder what the regular public thinks of it hah
[/quote]
315 squat? really…?
Not saying geared guys aren’t strong as sin but I think the carryover being so potentially different for everyone means I can’t judge what constitutes strong in gear so for raw lifting (I think a belt, wrist wraps and knee sleeves are fine). At any weight I think:
765 conventional deadlift
675 squat
500 paused bench
365 strict standing press
If you hit any of those you are strong in my book, hit two of them and you’re getting freaky, three and you need to start considering getting yourself a don’t feed the bears sign. Or a feed the bears sign, you could probably get some food out of that in fact.
I think hitting all 4 is generally only prevalent at the highest echelons of strength sports, I figure all the guys at the arnold strongman and wsm finals could probably hit these and of course some damn strong powerlifters but are also numbers that you probably won’t see outside of the strength sports community.
Maybe I am just biased because of how many guys I’ve met who are freaky strong but those are the numbers that first come to mind.
What I would consider strong would be based off of Raw lifting as well. (no more than belt, wrist wraps, and knee sleeves)
Deadlift 700
Squat 600
Bench 500
Strict press 315
And as far as BW ratios:
3x bw squat
3x bw deadlift
2x bw bench
~1.5x bw strict press