strong work. did you walk the stairs for training, or for work?
I did it for ‘fun’. Its a bad idea to climb 54 flights and think about doing legs that night. My legs are killing me today.
6/4
ladder
80 lb db
clean leftx1,left pressx1,clean rightx1,right pressx1, 1 pullup,no rest,
clean leftx2,left pressx2,clean rightx2,right pressx2, 2 pullups, no rest
clean leftx3,left pressx3,clean rightx3,right pressx3, 3 pullups
2 rounds
80 lb db
clean leftx1,left pressx1,clean rightx1,right pressx1, 1 pullup, no rest
clean leftx2,left pressx2,clean rightx2,right pressx2, 2 pullups, no rest
clean leftx3,left pressx3,clean rightx3,right pressx3, 3 pullups, no rest
clean leftx4,left pressx4,clean rightx4,right pressx4, 4 pullups
1 round
50 lb db
clean left x1, press leftx1,clean rightx1,press rightx1, no rest
clean leftx1, left pressx2,clean rightx1, right press x2, no rest
etc. to 10 presses, I had to rest 30 seconds after 8 reps
A1 close grip bench 135x5,185x5,225x5,275x5,315x5,365x1,225x15
A2 RDL 185x5,225x5,275x5,315x5,365x5,405x5,315x10
Eco I really like what is going on here, which dan John program are you following.
I have a really hard time doing the compound movements all the time- my little guy joints
cant take it, how are you feeling doing stuff like this, aside from the 54 flight of stairs.
kmc
I’m not sure which one KMC. I found it in one of his articles on this site. I do the db shoulder press with a neutral wrist position.Its easier on the shoulders. My joints feel better doing this then heavy squats and deads. Just trying different workouts.
Eco, are you having to lean away from the press much, e.g. like the guy in your avatar? Is it clean, pause, press or 1 continuous movement? Very unique workout. Good to see something really different on here.
My shoulder doesn’t hurt at all doing the neutral grip db shoulder press and close grip bench. I haven’t regular benched in awhile.
I clean the db and with no pause I press the weight (but its not a push press) then pullups and back to the the clean and press with no rest. The heart rate really gets up there.
sounds good, and like Hel said its a different method of training.
Shake it up for a few weeks, and then go back to moving really heavy stuff.
I like the neutral grip better on almost all press work.
Kmc
[quote]hel320 wrote:
Eco, are you having to lean away from the press much, e.g. like the guy in your avatar? Is it clean, pause, press or 1 continuous movement? Very unique workout. Good to see something really different on here.[/quote]
I missed the ‘lean away’ part of your comment last night Hel. I guess I do lean like my avatar when I press 1 db at a time.
[quote]ecogenx wrote:
I did it for ‘fun’. Its a bad idea to climb 54 flights and think about doing legs that night. My legs are killing me today.
6/4
ladder
80 lb db
clean leftx1,left pressx1,clean rightx1,right pressx1, 1 pullup,no rest,
clean leftx2,left pressx2,clean rightx2,right pressx2, 2 pullups, no rest
clean leftx3,left pressx3,clean rightx3,right pressx3, 3 pullups
2 rounds
80 lb db
clean leftx1,left pressx1,clean rightx1,right pressx1, 1 pullup, no rest
clean leftx2,left pressx2,clean rightx2,right pressx2, 2 pullups, no rest
clean leftx3,left pressx3,clean rightx3,right pressx3, 3 pullups, no rest
clean leftx4,left pressx4,clean rightx4,right pressx4, 4 pullups
1 round
50 lb db
clean left x1, press leftx1,clean rightx1,press rightx1, no rest
clean leftx1, left pressx2,clean rightx1, right press x2, no rest
etc. to 10 presses, I had to rest 30 seconds after 8 reps
A1 close grip bench 135x5,185x5,225x5,275x5,315x5,365x1,225x15
A2 RDL 185x5,225x5,275x5,315x5,365x5,405x5,315x10
[/quote]
Thats a pretty damn cool training session Eco. I gotta heal my shoulders and do something like this
[quote]j_willy3 wrote:
ecogenx wrote:
Thats a pretty damn cool training session Eco. I gotta heal my shoulders and do something like this[/quote]
Willy, keep the neutral hand position (palms towards your head) and this workout may not bother the shoulders to much.
Eco, glad to see training is going well my friend. Keep us the good work.
6/6
clean and press 135x5,155x5,185x5,205x5,185x5,155x5,135x5
1 arm incline db press-1 arm db row 100 lbs: left press,right press,left pull,right pull 5x5, 7
Shoulder is completely pain free. Very little rest with the clean and press.
Went to the dive-ins last night. Theres still one in business around here. It brought back a lot of memories of when I was a kid. This place still had the beginning ads from way back in black and white for candy, pop corn and that swirley thing you burned to keep mosquitos away.
6/8
squat 385x5,405x5,425x5
zercher squat from pins 225x5,5,5
side bends 80 lbx10,10,10 each side
I’m liking this workout Eco… Drive In included…
I agree. Going to throw in some of te single arm cleans and press. We’ve got a drive-in nearby, too. Tried to explain them to my wife. Got to the self incrimination parts and decided to change the subject.
Big Cleans and Big squats,
looking good.
kmc
I find these exercises a nice change from the usual. Going to try and combined these with a powerlifting routine. See how it goes.
6/10
medium grip bench 275x5,290x5,315x6 rest 30 sec 2 more reps
dips 25x15,10,5 BWx9,7
db shld press ladder with pullup- 80lb one round to 3 reps, 60lb one round to 5 reps (neutral grip)
one arm db press 80lbs 6 reps + 4 push press each arm
Reverse row 1 set
medium grip bench 225x15
Trying to build strength on the following diet:
breakfast-scrambled eggs with cheese, apple
snack-cottage cheese, nuts, olive oil
lunch-big salad with a lot of meat
snack-cottage cheese,nuts, olive oil
dinner-meat,veg or fruit
snack-nuts
I’ve been following this 5 days a week at work. Weekends vary. Never tried to get stronger and eat clean at the same time. Do you guys think this is enough food?
[quote]ecogenx wrote:
6/10
medium grip bench 275x5,290x5,315x6 rest 30 sec 2 more reps
dips 25x15,10,5 BWx9,7
db shld press ladder with pullup- 80lb one round to 3 reps, 60lb one round to 5 reps (neutral grip)
one arm db press 80lbs 6 reps + 4 push press each arm
Reverse row 1 set
medium grip bench 225x15
Trying to build strength on the following diet:
breakfast-scrambled eggs with cheese, apple
snack-cottage cheese, nuts, olive oil
lunch-big salad with a lot of meat
snack-cottage cheese,nuts, olive oil
dinner-meat,veg or fruit
snack-nuts
I’ve been following this 5 days a week at work. Weekends vary. Never tried to get stronger and eat clean at the same time. Do you guys think this is enough food?[/quote]
That depends on the quantities - the variety looks ok to me. Have you figured out how many gram of protein you get daily?
[quote]ecogenx wrote:
6/10
medium grip bench 275x5,290x5,315x6 rest 30 sec 2 more reps
dips 25x15,10,5 BWx9,7
db shld press ladder with pullup- 80lb one round to 3 reps, 60lb one round to 5 reps (neutral grip)
one arm db press 80lbs 6 reps + 4 push press each arm
Reverse row 1 set
medium grip bench 225x15
Trying to build strength on the following diet:
breakfast-scrambled eggs with cheese, apple
snack-cottage cheese, nuts, olive oil
lunch-big salad with a lot of meat
snack-cottage cheese,nuts, olive oil
dinner-meat,veg or fruit
snack-nuts
I’ve been following this 5 days a week at work. Weekends vary. Never tried to get stronger and eat clean at the same time. Do you guys think this is enough food?[/quote]
to get stronger, in my opinion, you need to get at least 2 grams of protein per pound of bodyweight a day. i’m hitting closer to 3 grams per pound and i’m recovering really well and getting tons stronger. about 1 to 1.5 grams per pound is good enough to maintain what you have… but to get stronger and bigger, you need more.