[quote]AquaCruzer wrote:
So I’ve noticed you’ve done deficit pulls and snatch grip DLs. How are you liking those? I’m thinking of giving them a shot because I completely suck off the floor.[/quote]
Go for it dude. I love dem bad boyz. They’ll work wonders for your off the floor strength. Personally, I do my deficit work from one so big that I can just barely get my feet under the bar. I’m also starting to like alternating deficit DL’s and snatch-grips each week, but I usually only go heavy on the deficit DL’s.
For you, I’d personally recommend deficit pulls over snatch-grip pulls, simply because they better approximate a conventional pull since it IS a conventional pull standing on a box, meaning sure carryover IMO. But I love me some snatch-grip pulls, too. 
Oh yeah, I’ve heard of front squats doing it for off the floor strength, too. Makes sense to me; they’re brutal on your quads.
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
So I’ve noticed you’ve done deficit pulls and snatch grip DLs. How are you liking those? I’m thinking of giving them a shot because I completely suck off the floor.[/quote]
Go for it dude. I love dem bad boyz. They’ll work wonders for your off the floor strength. Personally, I do my deficit work from one so big that I can just barely get my feet under the bar. I’m also starting to like alternating deficit DL’s and snatch-grips each week, but I usually only go heavy on the deficit DL’s.
For you, I’d personally recommend deficit pulls over snatch-grip pulls, simply because they better approximate a conventional pull since it IS a conventional pull standing on a box, meaning sure carryover IMO. But I love me some snatch-grip pulls, too.
Oh yeah, I’ve heard of front squats doing it for off the floor strength, too. Makes sense to me; they’re brutal on your quads.[/quote]
Sweeeeet! I’ve been trying GMs but I can seem to use as much weight as say RDLs or other pull. I’m not sure if that’s good or bad. But it’s always nice to use more weight. I’ll definitely give deficit pulls a go.
I’ve been doing front squats lately, hopefully that’ll help a bit.
Thanks man!
February 28, 2011 (Cycle 4, Week 2)
Warmup
Hip Mobility Work
Zercher Squat
135x6
225x5
260x3
275x3
290x3
Meh, not too bad.
Ab Wheel Rollout
some x some
So I’m trying out some fancy core shit again. I want to see how these rollouts strengthen my obliques.
Suicide
2x2
2x1
Some guy stopped me during my 3rd interval and told me that his half of the court was reserved. It’s cool; just did some short range sprints to compensate. I’ve also had the opportunity to do full court sprints - way better than half court.
So since my log is pretty damn dull with no pics or vids, I’ll put in a song of teh day. :3 Here’s a track from the great Turmion Kätilöt!!!
March 2, 2011 (Cycle 4, Week 2)
Warmup
Shoulder Dislocations - 2x12
Push Press
45x8 (strict)
115x5
130x3
140x3
145x9 (PR)
Nice. This is the first good push press session in a while…
Barbell Row
135x8
185x5
210x5 (PR)
The reps on 210 could have definitely been better.
Ab Wheel Rollout
some x some
Some pullups just to get some extra upper back work in
About it. Not bad. I just wish the barbell rows went a little better. 
March 4, 2011 (Cycle 4, Week 2)
Warmup
Hyperextension - (BW 10x15)x2 (plate behind head)
Deadlift
135x5
225x5
275x3
315x3
335x3
355 x miss
Okay, so yeah: I missed 355 on the deadlift - a weight that I can manhandle normally. I’m not really discouraged by this, however. All of the sets felt weak, my back was hurting, and I played a game of hockey yesterday with lots o’ sweat (ie hard conditioning). So there are reasons for this. Should of learned my lesson about running around the day before deadlift day on C/P. I also didn’t really try grinding it out at all either because I honestly didn’t see it happening today. I was going to do some snatch-grip pulls, but they’d probably do more harm than good at that point, so I just shut it down.
Ab Wheel Rollout
some x some
Gonna rest a lot this weekend to let the back heal up and pull 370 for a triple next week.
March 7, 2011 (Cycle 4, Week 3)
Warmup
Hip Mobility Work
Zercher Squat
135x5
185x5
225x5
260x5 (Belt on)
275x3 (Belt off)
305x1
I experimented today with using a belt. To my surprise, it seemed to make the weight significantly easier. I think that it messed with my beltless lifting though because when I took it off, the subsequent sets were a lot harder than they usually are. I’m thinking about using one for heavy pulls, but probably not.
Ab Wheel Rollout
some x some
March 9, 2011 (Cycle 4, Week 3)
Warmup
Shoulder Dislocations - 2x12
Push Press
115x5
135x5
140x3
(155x1)x2
I was just getting the requisite stuff in, but the 1st single felt a little crappy (well, by this weight’s standards), so I did another one.
Chinup
(BWx10)x2
(BWx5)x2
BWx8
Incline Bench Press
(135x5)x2
185x2
Had time to kill so I figured what the hell: let’s do some benching. Obviously felt harder than usual since I just got done beating the shit out of my lats w/ tons of chinups.
My deadlifts were a bit off the other day as well, don’t worry about it. Now you’ve got something to work towards!
March 11, 2011 (Cycle 4, Week 3)
Deadlift
135x5
225x5
275x3
320x5
335x3
375 x miss
Most sets felt pretty good, but my back flared up and prevented me from completing the sets. But I know that I can triple that. With how subsequent sets are feeling lately, I fucking know it.
Hyperextension
(BW+45x25)x2 (plate behind head)
These were hell.
This sucked. Thank God for the deload. Hopefully a full week of re-cooperation will clear up the problem, because those zerchers on Monday didn’t help.
[quote]ashylarryku wrote:
My deadlifts were a bit off the other day as well, don’t worry about it. Now you’ve got something to work towards![/quote]
Lol, “a bit off” would be an understatement for me right now breh. But I’ll be back in the saddle again soon enough.
March 14, 2011 (Cycle 4, Week 4)
Warmup
Hip Mobility Work
Zercher Squat
135x5
185x5
205x5
215x5
225x5
One-Armed Dumbbell Snatch
60x3/3
70x3/3
75x1/1
80x1/1 (Tied PR, I think :P)
85x1/1 (PR)
90x1/1 (PR)
Awesome. I’m starting to pop under it a little more.
Hill Sprints
2x10 (continuous reps)
It’s been a while since doing these.
Back’s feeling much better now.
One armed DB snatch are fun as hell. Glad to hear your back is feeling better. Of all things having a bum back sucks, well a bum anything sucks, but you need your back for pretty much everything.
[quote]AquaCruzer wrote:
One armed DB snatch are fun as hell. Glad to hear your back is feeling better. Of all things having a bum back sucks, well a bum anything sucks, but you need your back for pretty much everything.[/quote]
I know right! lol
It sure does suck. If you hurt, say, your shoulder, it’s like “Yeah whatever, just cut back on your pressing.” But if it’s your back, then your PRs are pretty much set on hiatus for a while. Fortunately, it seems fine, but I just can’t help but feeling like a dumbass for picking up a somewhat-moderate injury at only 16. Hell, I don’t even know if I can call it an injury; it feels better already. I have a propensity to tweak my back; go figure…
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
One armed DB snatch are fun as hell. Glad to hear your back is feeling better. Of all things having a bum back sucks, well a bum anything sucks, but you need your back for pretty much everything.[/quote]
I know right! lol
It sure does suck. If you hurt, say, your shoulder, it’s like “Yeah whatever, just cut back on your pressing.” But if it’s your back, then your PRs are pretty much set on hiatus for a while. Fortunately, it seems fine, but I just can’t help but feeling like a dumbass for picking up a somewhat-moderate injury at only 16. Hell, I don’t even know if I can call it an injury; it feels better already. I have a propensity to tweak my back; go figure…[/quote]
Yeah I hear you on getting injured at such an age. But if anything now you know you have a tendency towards certain injuries. Now you can take steps early on in your lifting career to mitigate any further bumps along the road. Whether it be doing a bunch of reverse hypers and the like before lifting or who knows what. Personally I’ve been annoyed by some hip/groin/adductor issues while squatting. So I’ve decided that during my off days I’ll be doing goblet squats and a bunch of other things to help with that.
I may have to give these 1-arm snatches a go. A buddy of mine is obsessed with them, he got a 1-arm clean and jerk PR the other day 150 x 3. Strong asshole lol
[quote]AquaCruzer wrote:
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
One armed DB snatch are fun as hell. Glad to hear your back is feeling better. Of all things having a bum back sucks, well a bum anything sucks, but you need your back for pretty much everything.[/quote]
I know right! lol
It sure does suck. If you hurt, say, your shoulder, it’s like “Yeah whatever, just cut back on your pressing.” But if it’s your back, then your PRs are pretty much set on hiatus for a while. Fortunately, it seems fine, but I just can’t help but feeling like a dumbass for picking up a somewhat-moderate injury at only 16. Hell, I don’t even know if I can call it an injury; it feels better already. I have a propensity to tweak my back; go figure…[/quote]
Yeah I hear you on getting injured at such an age. But if anything now you know you have a tendency towards certain injuries. Now you can take steps early on in your lifting career to mitigate any further bumps along the road. Whether it be doing a bunch of reverse hypers and the like before lifting or who knows what. Personally I’ve been annoyed by some hip/groin/adductor issues while squatting. So I’ve decided that during my off days I’ll be doing goblet squats and a bunch of other things to help with that.[/quote]
Yeah, some reverse hypers could probably really help bulletproof my back. Too bad I don’t have one. 
[quote]ashylarryku wrote:
I may have to give these 1-arm snatches a go. A buddy of mine is obsessed with them, he got a 1-arm clean and jerk PR the other day 150 x 3. Strong asshole lol[/quote]
Give them a shot; they’re really fun.
If you haven’t already, you should check out dario2004 on YouTube; that dude has some crazy ass one-armed stuff. 0_0
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
One armed DB snatch are fun as hell. Glad to hear your back is feeling better. Of all things having a bum back sucks, well a bum anything sucks, but you need your back for pretty much everything.[/quote]
I know right! lol
It sure does suck. If you hurt, say, your shoulder, it’s like “Yeah whatever, just cut back on your pressing.” But if it’s your back, then your PRs are pretty much set on hiatus for a while. Fortunately, it seems fine, but I just can’t help but feeling like a dumbass for picking up a somewhat-moderate injury at only 16. Hell, I don’t even know if I can call it an injury; it feels better already. I have a propensity to tweak my back; go figure…[/quote]
Yeah I hear you on getting injured at such an age. But if anything now you know you have a tendency towards certain injuries. Now you can take steps early on in your lifting career to mitigate any further bumps along the road. Whether it be doing a bunch of reverse hypers and the like before lifting or who knows what. Personally I’ve been annoyed by some hip/groin/adductor issues while squatting. So I’ve decided that during my off days I’ll be doing goblet squats and a bunch of other things to help with that.[/quote]
Yeah, some reverse hypers could probably really help bulletproof my back. Too bad I don’t have one.
[/quote]
Well I’m sure back raises would be just as fine. Or you could try this out
^^^ Pretty neat! ^^^
March 16, 2011 (Cycle 4, Week 4)
Warmup
Shoulder Dislocations - 2x12
Push Press
95x5
105x5
115x5
Chinup
BW+55x3
BW+70x3 (PR)
(BWx5)x3 (fast, lol)
Sweet; these went as planned.
Incline Dumbbell Bench Press
60’s x 8
70’s x 8 (PR?)
80’s x 5 (PR)
85’s x 6 (PR)
I haven’t touched this lift in forever. I felt like a BAMF.
I was also trying to set up one of those arm circuits with curls, tricep work, etc. But, I thought to myself “You know what? This is fucking pointless,” and ditched it. I also came back later and did two sets of bodyweight chinups. First set, I got 15. Second set, I got 9.
All in all, awesome day.
…and to celebrate: some moar Turmion Kätilöt!!!
Nice PRs man. I myself haven’t done any form of incline pressing in forever.
