Have you tried glute bridges/hip thrusts… With a heavily load barbell? I use the bridges as a accessory, and might keep a variation used every week next cycle. I also seem to have my glutes tired for some reason after benching after I started doing heavy barbell glute bridges and sore the next day.
[quote]Spock81 wrote:
Wow, that’s a lot of prowlerin’.
HOW IS THE GLUTE RESEARCH GOING?
I did some of those girly thingies where you attach a thing to your ankle and then attempt to use your ass to move a very small amount of weights…
Does that sound good? ONly one of my butts works. :/[/quote]
Ha well you’re halfway there!
I’ve started doing some kettlebell swings where all I focus on is firing my glutes. Other than that I have a lot more glute research to do. I’ve not been doing a very good job of it. Mostly I’ve just been looking at hot girls butts.
[quote]DSSG wrote:
Have you tried glute bridges/hip thrusts… With a heavily load barbell? I use the bridges as a accessory, and might keep a variation used every week next cycle. I also seem to have my glutes tired for some reason after benching after I started doing heavy barbell glute bridges and sore the next day. [/quote]
I’ve seen a few powerlifters doing these as well.
Sheiko #30 Week 2, Day 1:
2/25/2013
Squat:
45 5x Well we were off to a rough start here. For some reason I was so tight in my hips and such that I basically couldn’t do the squat motion. I’ve been neglecting my mobility bullshit, so I guess that’s why. I had to take some time to do some mobile and static stretching and rolling. Then I was able to do stuff.
135 10x
225 5x
255 4x
290 3x
290 3x
335 2x
335 2x
375 1x
375 1x
375 1x Felt like a zillion pounds. Pathetic. I can’t wait to start Smolov. I’m so goddamn tired of having a shit squat.
Bench:
45 10x
135 5x
185 5x
225 4x
255 3x
255 3x
290 2x paused
290 2x paused
290 2x paused
290 2x paused
290 2x paused
290 2x paused
Squat:
225 3x
290 3x
290 3x
335 2x
335 2x
335 2x
335 2x I actually got a spotter for the last set lol. Shit was starting to just shut down. Although, once I had a spotter I guess the extra confidence really helped cuz I blasted the last set. The guy said he thought I was gonna go for 5. Maybe I need to work on my squatting mindset.
Kettlebell Swings:
45 20x
45 20x
Sheiko Week 2, Day 2:
2/27/2013
Deadlifts with Pause at the Knee:
135 5x (I didn’t pause the warmup weights)
225 5x
315 5x
405 3x
405 3x Both sets of 405 were paused for about a second at knee level.
Crazy Speed Deadlift Setup:
I wanted to try these so I just threw em in instead of the last 2 sets of paused deadlifts.
What we did was get light bands and attach them to one side of the platform, and we had 2 guys, one on each side of the platform who were standing on the other end of the band which was looped across the bar. So it was just like a deadlift against bands. Then after one rep, they would step off the bands, and you’d immediately do another rep with no band. The idea is that the second rep is crazy fast, because it’s like a weight release kinda thing.
315 2x
365 2x
405 2x So yea these were pretty fun. Fastest 405 rep of my life lol.
Bench Press:
45 10x
95 10x Dan Green warms up with 95. This will make me as strong as Dan Green.
135 10x
185 5x
225 5x
255 4x
255 4x
275 3x
275 3x
290 2x paused
290 2x paused, and I know this is random, but the second rep of 290 here was probably the best single rep of bench press I have ever done in my life. It felt so strong, like it was just the bar.
Pyramided back down; minimal rest time from here on out:
275 3x
275 3x
255 5x
255 5x
225 7x
185 9x
Deadlifts:
225 3x
315 3x
425 3x Did the first rep sumo; felt like shit. I give up on sumo. I was trying it hoping that it would magically up my pull by 100 pounds, but it fucking didn’t, so fuck it forever.
425 3x
425 3x
425 3x
425 3x Did all but the first rep of the first set conventional, and I have to say, these felt extremely easy. My back felt so strong today. A few variables have been thrown in: Number one, for the past couple days I have focused hardcore on my hip mobility (agile 8 two or three times daily), number two, I brought a box of 6 cream filled doughnuts and a Monster energy drink for peri-workout nutrition today, and number three, I widened my conventional stance a bit and pointed my toes out slightly more which is feeling very good for me throughout the lift. Felt like I could have done 5 sets of 3 with 455 today; it was great.
So today was really nice. You ever have those days where you just feel powerful on all your sets? Anyway, I’m going to the Arnold this weekend too. I am excite.
Bonus Bullshit Day:
2/28/2013
Had a really stressful day at work, so decided to just mess around and blow off some steam on my offday. I wanted to try that “mantathlon” that Martin Rooney came up with in that TNation article recently. 20 reps is the max score on anything.
So I did all of this in a little under 20 minutes (after some bench warmup):
Bench:
200 20x
Pullups:
BW 18x
Press:
100 20x
Dips:
BW + 50lbs 20x
Curls:
100 15x
Total score: 93
Which apparently makes me one of these things below.
Man of war
I am jelly. I mean, you must never lose grip with all of those tentacles xD.
Arnold Weekend:
Saw sooo many people.
Marshall “Freakshow” Johnson
Dave Pulcinella
Ronnie Coleman
Richard Hawthorne
Dan Green
Sam Byrd
Scott “Hoss” Cartwright
Eric Lilliebridge
Ernie Lilliebridge
Ernie Lilliebridge Jr.
Stan Efferding
Eric Spoto
Mike Jenkins
Mark Henry
Magnus Ver Magnusson
Mikhail Koklyaev
Zydrunas Savickas
Mark Felix
Vytautas Lalas
Brian Shaw
Derek Poundstone
Hafthor Bjornsson
Krzysztof Radzikowski
and Ed fucking Coan
Highlights:
Scott Cartwright was just hangin out in the Animal Cage after Spoto’s bench. I yelled “Hey Hoss!” and he sort of looked around, so I said “over here!” And he came over and just chatted for a second. We were talking about how ridiculous Spoto’s arms are and how easy his bench was. Hoss said “Makes me want to quit”. I laughed cuz that’s the same kinda stuff that normal lifters say about unbelievable lifts.
I got a picture with Mike Jenkins. He had to pull out of competing this year, because he hurt his knee very badly a couple months back. He said he’d be ready for World’s though. He was a super nice guy. Also I didn’t even come up to his shoulder and his hand was 1000x bigger than mine. He was really funny though. I told him to try and look small for the photo so he leaned way over. Then I said something like I’ll push my arm closer to the camera so it looks bigger and then he started trying to shove his arm in front, the whole time with a big goofy grin on his face. He seemed like a great dude.
Got a picture with Hafthor. He was kinda pissed from the contest I think. He didn’t do as well as he’d hoped. He still took a picture with me and a few people, but he was looking very grim and fucking scary. He had “ICELAND” shaved into his head and died different colors.
I met and got a picture with the entire Lilliebridge family. Ernie Jr., big Ernie, and Eric. The guy I drove up to the Arnold with actually trained with them once, and they have a mutual friend. So they actually remembered him and he introduced me. We chatted with them for a while. They were seriously the nicest people. What was even more amazing was how humble they all are. Talking about how amazing other lifters were, and I was talking to big Ernie about his incredible squat and he was just like “Naw, I mean it’s just training for it and putting in the time.”
Also shaking Ernie Sr’s hand is like grabbing a bowling ball. He had the thickest, meatiest paws of any human I’ve ever seen. Felt like his hands could crush lead. And in the picture he had an enormous grin and was giving me bunny ears lol. They were all very encouraging of our lifting, and they even watch my buddy’s youtube videos of his lifts and were talking about how strong he was getting! I just can’t really tell you how cool the whole experience was.
I was about 5 feet behind Eric Spoto when he benched 700 pounds (which he moved faster than I can bench 315).
I was almost front and center watching Mark Felix tie the world record tire deadlift of 1122 and then rip his shirt off and throw it into the crowd. Then I watched him come back out, shirtless, and break the record with 1128 (it looked easy as hell for him) and charge around on stage in a fit of awesomeness afterwards.
I was about 12 feet in front of Eric Lilliebridge when he squatted an unofficial world record 905 raw at 275lbs. It was a smooth, solid lift. His face got so red I thought his head was going to explode though.
Seeing those three lifts in particular were literally hair raising experiences. It was like witnessing history just an arm’s length away. It was an electrifying and powerful feeling. The whole weekend left me unbelievably inspired to lift and get strong.
Awesome. I need to go someday.
DUDE I AM SO FREAKING JEALOUS OF YOU RIGHT NOW!!!
I would love to meet those people so badly!!! Or even just stand near them!
! AHH
Why can’t exciting stuff ever happen in canada :/!
[quote]spar4tee wrote:
Awesome. I need to go someday.[/quote]
Ya man maybe you could actually do the freakin grip challenge they had there. I was pretty disappointed I couldn’t get it… There were a few stations. The gripper was a joke, the first rolling thunder with the fatgrip was a joke, but the second rolling thunder with the fatgrip extreme was fuckin impossible. I like strained my forearm trying to lift that shit. My hands are too small to lift practically any amount of weight with those ultra wide handles.
I did do some deadlift challenge though. They had an axel tire deadlift set up just like for strongman. It was 500lbs and you were allowed to use straps. If you could lift it you got a really nice water bottle. So me and my friend did it for 5 reps each lol.
[quote]Spock81 wrote:
DUDE I AM SO FREAKING JEALOUS OF YOU RIGHT NOW!!!
I would love to meet those people so badly!!! Or even just stand near them!
! AHH
Why can’t exciting stuff ever happen in canada :/![/quote]
Jenn plan a trip to the Arnold next year! You’ve got a whole year to set up the flight and hotel plans. It’s worth it at least once in your life definitely.
[quote]csulli wrote:
[quote]spar4tee wrote:
Awesome. I need to go someday.[/quote]
Ya man maybe you could actually do the freakin grip challenge they had there. I was pretty disappointed I couldn’t get it… There were a few stations. The gripper was a joke, the first rolling thunder with the fatgrip was a joke, but the second rolling thunder with the fatgrip extreme was fuckin impossible. I like strained my forearm trying to lift that shit. My hands are too small to lift practically any amount of weight with those ultra wide handles.
I did do some deadlift challenge though. They had an axel tire deadlift set up just like for strongman. It was 500lbs and you were allowed to use straps. If you could lift it you got a really nice water bottle. So me and my friend did it for 5 reps each lol.[/quote]
sounds fun
Accidentally posted this pic in my log instead of a GAL thread lol.
Who cares, this dude is awesome.
Sheiko #30, Week 3, Day 1
3/4/2013
Squat:
45 10x
45 10x Had to do some mobility stuff for a bit and try again.
135 10x
225 5x
290 3x
290 3x
335 3x
335 3x
335 3x
335 3x
335 3x
Bench:
45 10x
45 10x
135 10x
185 5x
225 4x
255 3x
255 3x
290 3x all reps paused
290 3x all reps paused
290 3x all reps paused
290 3x all reps paused
290 3x all reps paused
Squat:
225 5x
275 4x
275 4x
275 4x
275 4x
275 4x
275 4x
Bench:
135 5x
225 5x
275 4x all reps paused
275 4x all reps paused
275 4x all reps paused
275 4x all reps paused
I’m sort of scared to have the bar ridiculously low on my back for squats given that I’ve had it slide down into the crook of my arms before. I would rather not fuck up my shoulders. I’m going to try a really, really low position though, because that’s what I used today and it felt like I could do a million reps all of the sudden.
Dat low bar squat
[quote]strongmanvinny wrote:
Dat low bar squat[/quote]
That is exactly what I’m talking about. Srs.
[quote]csulli wrote:
[quote]strongmanvinny wrote:
Dat low bar squat[/quote]
That is exactly what I’m talking about. Srs.[/quote]
Better chalk the shit out of your upper back, man.
HI
Does your bench ever clank on the pins sometimes on the way up??
K thanks bye.