|
2006/09/15, 01:44 AM
elantraa those vids are very long to upload....my form was way off that day as well cuz I was a bit lethargic...so I pushed myself harder than usual at the expense of good form...all the criticism was valid
I rounded back and hitched at the top to lock out the weight....which is not legal in any powerlifting meet....perhaps only in strongman competitions....still I was happy with it...I have bad tendency to bend over with hips high and lift whole way with back/hams/glutes....all back at the bottom....my hips are out of the equation just about....not good...
|
|
|
|
2006/09/16, 01:08 AM
i get the picture now, thats some heavy weight to be doin that with. damn. still think it is sweet that you can lift that much off the ground no matter how u gotta do it.
ive searched for information about your gripping routine but i dont understand it. do u have a gripping machine that you use, theres numbers like whats 'BBE' ? and 'MMS'? and 'HG150 2 finger inverted ring pinkie closes' it sounds like a wrestling move, :laugh: are they machines you use at your gym?
|
|
2006/09/16, 11:52 PM
www.gripboard.com
www.grippermania.com
those are abbreviations for gripper types...BBE= Beef Builder Elite.....it's similar to captain of crush....except it has sharper knurling which I like and they are smoother to close...generally there a few different companies that make grippers(Similar to store kind except infinite times harder...depending on gripper)
Captain of Crush are the most famous
there are also Beef Builder(Warren Tetting makes them and he can make them to specs you want), there are also Heavy Grips the cheapest and also the crappiest on average, Robert Baraban grippers(similar to COC except very beautifully made), there are also some PDA old grippers which I am not sure are still made....
MMS=mash monster set....is a type of set that you do on a gripper...it's approx parallel...
CCS=credit card set...credit card width wise must feet between handles
NS=No set...only position gripper with other hand..
TNS=table no set...must pick up gripper with 1 hand and close it with no assistance with other hand,body, or anything else
I got into gripping for deadlifts, so Ic an hold on to the weight but over time it's become very fun on its own...
although I practice mostly support (holding on to bar/thick bars) or crush grip(grippers,secret weapon, etc)...I also do some pinch work from time to time...
Forgot to mention I tried #3 when I got home on 9/14/06 and got it within 1/16th on my best attempt with right hand and 1/4" with left hand....used lots of chalk....coated the handles thoroughly.....used MMS/Paralle set...
|
|
2006/09/17, 11:50 PM
9/17/06 7pm
-200mg of caffeine...
- shot ball around for an hour....was good...except I couldnt put the ball in the ocean and hobbled around....but other than that it was good...LOL
Dips: -leaned forward
bodyweight(220)-10 reps
+45-5 reps
+90-3 reps
+135-3 reps
+180-1 reps
+205-2+0 reps....went deep....barely locked out 2nd rep...
-tried to do a couple sets of 1 arm negatives on chin ups with assistance from the other hand....was able to slow myself down on the descent....did 2 sets of 3 negatives..
chin ups: close grip
bodyweight-10 reps
+45-3 reps
+90-3+0 reps
+115-1+0 reps
pull ups: wide grip
bodyweight-10+0 reps
sitting one legged leg curls:
30-10 reps
70-10 reps
110-4 reps
130-3+0 reps
150-1+0 reps right leg, 0+1 reps left hand....got halfway then 110-2+0 reps left leg only....
Cable Rope Kneeldowns:
150(stack)-20 reps
150-20 reps
8pm END
|
|
2006/09/22, 09:16 AM
9/21/06 9:15pm
Hack Squats:
135- 5 reps
225- 3 reps
w/ straps:
315- 1 rep
335-1+0 reps....got a very ugly 2nd rep.....felt very weak today....pretty much didnt rest between sets...one giant set really...doing all 3 exercises
Close Grip Bench:
135-10 reps
225-12 reps
275-10+0 reps...got help unracking
Chins:
bodyweight(220)-17+0 reps.....stopped when I could no longer do chins without using momentum/legs...
+45-3 reps
+90-1 rep
+125-1+0 rep...
9:55 PM END
-got thick DB handle 2+"...will do some curls/wrist work at home....
-got 2002 coc#4....feels like a brick...got it cheat closed with right hand against leg....left had nothing....couldnt chest crush it even with bending pads...makes my BBE feels like a toy...
|
|
2006/09/27, 12:15 AM
9/26/06 7:30pm
Bench:
135-15 reps
225-15 reps
315-5 reps
365-2+1 reps...got help on lift off....spotter prematurely jumped in...easily had 3rd...dont know if I had 4th as I have been sick last 2 days and barely ate.....was pretty pissed....because I said "I got it" so he let go but he tilted left side of the bar behind me...so it got stuck under the rack....so then it was too late...bar was out of the groove...I slightly tweaked my shoulder....eh....i almost swore out loud...
225-22+0 reps
chins:
bodyweight-5 explosive reps
+45-3 explosive reps to chest
+45-5 explosive reps to chest
+45-5+0 reps...
one arm negatives:
bodyweight-3 reps was helping with the other hand to control myself
bodyweight-3 reps....""
8:20PM END
|
|
2006/09/27, 12:36 AM
freak'n spotter. dont you hate that? you tell em how u like it and they dont listen to you. now if someone messes up i say look, this way or no way, its my lift and my life.
great weight by the way
and menace i got a question, when you do the 225 for 15 reps in the beginning and then the 315 for 5 reps, are you reaching failure? because then u do the 225 for 22, u rep it out, and that looks like its failure. when u rep out the 225 at the end do u go as fast as possible or keep an approx 3sec down time?
|
|
2006/09/27, 06:08 AM
eh, this is why i prefer dips....no need for a competant spotter.....i think my new aim is to get to 5 plates on dips....d-bag proof...
those are warm up sets...I note sets to failure with a +0 or a +1 or whatever for sets to failure or sets with negatives or partials...225 is usually a light warm up though today it felt like a ton cuz i was sick/feeling shitty.....with 315 I had few more....
I wouldnt exactly call the last set ballistic but it's pretty fast....about a sec per rep....no way i could get that many reps with 3 second downtime LOL....when I do high rep sets(RE) after ME stuff, I notice that first set I can get a high number of reps and then sets after that I am much weaker....almost a 10 rep drop off....
|
|
2006/10/03, 09:02 PM
10/3/06 3:45pm 200mg caffeine+30mg pseudoephedrine+150mg aspirin
-slowly recovering from a bad cold/flu
-closed #3 MMS right handed few days ago and tore a deck of cards...to my surprise
-wanted to do bench today for upper ME but both benches were taken and my friend never showed....so my decision to do was good
Dips:
bodyweight(220)-12 reps
+45-5 reps
+90-3 reps
+135-3 reps
+180-1 rep
+215-1+1 rep...failed at the bottom on 2nd rep....paused a couple sec at the bottom...went deep....leaned forward
Siiting Barbell Press: -down to 3 inches below chin
135-5 reps
185-3 reps
205-3 reps
225-3+0 reps....got help on lift off
flat bench:
135-45+0 reps
grippers:
BBE: 3 cheat closes each hand from parallel
#3 closed right handed and held for few sec, got to within 1/8 or bit worse left handed
#3 closed or came within 1/16" righthanded and held for few sec, BBSM closed left handed and held for few sec
#3 cheat closed (handles came apart 1/8") and held for few sec.....cheat closed BBGM (came apart 1/8" or bit more) left handed and held for few sec
HG150-10+0 top 2 finger closes right handed, 15+0 top 2 finger closes left handed
HG150-3+0 lower 2 finger inverted left and right handed close....held 3rd rep closed for a few sec while trying to squeeze as hard as possible with each hand...
did a couple sets of explosive chin ups, then set of sit ups....thought about light squats but left knee popped so I scrapped that idea and went home....
5:30PM END
|
|
2006/10/05, 06:18 PM
10/5/06 1:15pm
Deadlifts:
135-10 reps
225-5 reps
315-3 reps
405-1 rep
495-1 rep
straps:
585-1 rep....first tried without anything couldnt hold on....then tried chalk, couldnt hold on to it either and popped a blister and got some new big ones on my left hand...totally disappointing....but grippers totally Fck up my hands so I am taking a week off from everything grip related
635-1 rep
635-2+0 rep....got it without hitching....all back tho....cant seem to use hips on anything over 405 today...
Supported Standing T-Row: w/straps
4plates-5 reps
5plates-3 reps
6plates-1 rep
7plates-3+0 reps...leaned back like a mofo to lock out...had nothing left....rested too little
decline sit ups: highest setting
+45-3 sets of 10...
2:45pm END
wanted to do some sitted one legged curl but some guy was using the machine so I called it a day....was hoping to do weighted chin up negatives but my friends didnt show and I feel awkward asking others so I went with T-Row...plus not sure how my grip would have been
|
|
2006/10/10, 03:01 AM
10/9/06 8:30pm
Sitting One Leg Extensions:
30-10
50-10
70-10
90-10
110-3
130-1
150-1+0 reps
Sitting One Legged Curls:
50-10
70-10
90-5
110-1
130-1
140-1+0 reps
150-3 negatives
Incline Bench:
135-15 reps
225-15 reps
315-7+1 reps...got help on lift off
Flat Bench:
225-26+0 reps....got help on lift off
225-17+1 reps...
Standing Rope Crunches on Pulldown station:
20-10
40-10
60-10
80-10
-tried this exercise today and really liked it....I will try to go considerably heavier in future workouts...
DB Lunges:
35s-3 reps per leg
55s-3 reps...
75s-3 reps...
-felt good ...will try to do these in place of squats for a while now...
9:45pm END
|
|
2006/10/10, 10:37 AM
didn't i suggest the cable crunches a while ago?
I like them as a movement, I face away from the station and put the back of my knees on the knee pads so that I don't get pulled backwards.
I've also done them kneeling, but like to do these off a 4" box to increase my range of motion.
What are your thoughts on the dumbbell lunges? Today marks day 1 of doing walking lunges seriously. I've played with them from time to time, but it's time to start practicing what I preach. I've always prefered step ups, but they are getting old.
--------------
Iron and chalk.
|
|
2006/10/10, 11:48 AM
I have been doing bar lunges the past few weeks and really like them. I can go heavier than DB lunges.
--------------
Life is a lesson. You will learn it when you are gone.
|
|
2006/10/10, 11:48 PM
I like lunges, my knee doesnt pop when I do them and I feel my thighs working hard.....so good stuff....only hard part is keeping balance as my knee is a bit wobbly...but leg extensions dont feel too good either....will see how heavy i can go on lunges before my knee starts giving me trouble....so far I can go up to 110 DBs....tho i can always do barbell lunges...
I have done kneeling rope crunches but never standing variation on pulldown station....I have heard it mentioned on another website among variations....www.bodybuilding.com has a pretty good powerlifting forum so I checked it out....I may need to strap some weight to myself with chainbelt so that I dont get pulled up with heavier weight...
|
|
2006/10/16, 06:29 AM
10/15/06 7pm
-200mg caffeine+25mg ephdrine(broncaid)+150mg aspirine
RDL:
135-13 reps
Sumo Deadlifts:+straps
225-3 reps
315-3 reps
315-1 reps
335-1 reps
365-1 reps
385-1+0 reps...went deep(parallel or lil below) gave it everything I had....
405-1+0 reps....hips remained a bit higher than I wanted but I had little left
-definitely felt it in the hips...may go lower next time with less weight and try to go lower....though I seem to have lack of flexibility in this area....
Standing Cable Rope Crunches: supersetted these with other exercises
30-12 reps
50-12 reps
70-12 reps
90-12 reps
110-12 reps
130-5+0 reps
Standing Cable Rope Twists:
50-12 per side
70-12 per side
90-4+0 per side
Chin ups:
+45-5 reps...touched bar to upper chest
+90-5+0 reps....chin over the bar...fought like hell for 5th...didnt cheat
+135-1 negative with help on concentric portion...
external rot cuff with DBs:
12s-20 reps
15s-20 reps
8pm END
|
|
2006/10/16, 04:36 PM
How did you use straps while DLing sumo? The usual appoach is to sink into the hole, grab the bar, and stand up. It would be far too difficult in my opinion to get the hips into position while attached to a bar. Try without straps.
You can hold onto 400lbs.
--------------
Iron and chalk.
|
|
2006/10/16, 05:30 PM
straps didnt seem to present any extra difficulties...problem is I am missing chunks of skin under my ring and index fingers on left hand(thanks to last deadlifting session when my hands were f*cked up also) and my hands are generally dead from grippers...I feel like straps can help in this situation....I grab the bar considerably narrower than with conventional on the inside smooth part of the bar inside the inner rings....
the negatives on the coc#4 yesterday didnt make things any easier...lol....I did them after i got home...
It just seems like deadlifts and grippers are related and going heavy in one completely screws up the other....although grippers seems to be less harmful to deadlifts than vice versa...hopefully I will get a video of closing #3 in the next couple weeks and then I'll see if I'll give it a break...tho going for BBE is tempting...it no longer feels like the monster it was....down to 1/4"
|
|
2006/10/16, 08:43 PM
============
Quoting from menace3000:
straps didnt seem to present any extra difficulties...
=============
You said yourself you had problems getting your hips into position. Watch a few top powerlifters pull sumo and you will know what I mean.
--------------
Iron and chalk.
|
|
2006/10/21, 06:44 AM
10/20/06 6:45pm
200mg caffeine+60mg pseudo...was kind of tired due to lack of sleep...
Bench:
135-15 reps
225-15 reps
315-3 reps
365-1 reps
385-1 reps....got help on lift off
405-1+1 reps....got help on lift off...failed a few inches off the chest on 2nd rep...
425-2 negatives...first one was great most control I have had with this weight...2nd was less controlled...
225-20+0 reps
225-12+0 reps....got help on lift off
- during first few sets I was doing chin/pulls as well...not really superset as I was resting...
Pulls: bodyweight(220)-5 reps to chest explosively
Chins: bodyweight-5 reps to chest explosively
Pulls: +45lb-5+0 reps...chin over the bar
Chins: +90lb-4+0 reps...chin over the bar
Pulls: +50lb-5+0 reps...chin over the bar
Chins: +135lb-2 negatives....the first rep was good, 2nd was somewhat more less controlled...
Standing Rope crunches-on pulldown station:
50-10 reps
70-5 reps
90-5 reps
110-5 reps
130-5 reps
150-3+0 reps...
Standing Rope Twists on Pulldown station:
50-5 reps per side..
70-5 reps
90-5 reps
110-3 reps..
-was talking with acquaintance for a while....took too long to finish...guy was interested in lifting properly so we had a long chat and I explained to him some things he needs to do...hopefully 1 more converted person on proper training...then my friend came so I stuck around longer than should have
did Incline Bench 225-9+1 reps....more to demonstrate form...
then he was doing flyes and saying I should do curls...I told him it's waste of time...he persisted so i said I'll upstage him and do what he's doing now for flyes after he's done....he said why not go even heavier....ended up doing standing alt db curls with 85s....with pretty good form....got 2 with right and 3 with left....my friend was in disbelief knowing I dont do curls....chins/pulls +1....curl monkeys 0.....he's still doing an arms day tomorrow...eh
|
|
2006/10/28, 05:55 AM
10/27/06 7:05pm
-400mg caffeine(200/200 hour apart)
Sumo Deadlifts:-feet almost right up against plates, hands inside and against my thighs....
225-5 reps
315-5 reps
straps:
365-1+1 reps
385-1+0 reps...started with hips higher than I should have
315-2+0 reps..
Squats:
-used slightly staggered stance....left(injured leg) foot was inch forward than right...heels 18" apart
-went a couple inches below parallel
135-5 reps
185-5 reps
225-3 reps
275-3+0 reps
Barbell Lunges:
135-8+0 right leg, 0+2 with left....had absolutely nothing with left....the bar swung downward and to the side....it was outright pathetic so I stopped....should have started with 25s but was lazy changing plates....
DB Lunges:-just left leg
40s-8+0 reps
55s-5+0 reps
75s-1+1 reps....
Standing Rope Crunches on pulldown station:
70-12 reps
90-5 reps
110-5 reps
130-5 reps
150-4+1 reps....almost had 5th...
130-22+1 reps...
-did these in between other exercises...
-did some gripper work in between sumo deads and squats...my hands are almost 100% after week off from grippers and other grip related exercises...
-i have a feeling i'll be sore like hell for next few days...lol
8:30pm END
|
|
2006/10/28, 08:12 AM
All that with a bum knee - how do you do it ?
--------------
Life is a lesson. You will learn it when you are gone.
|
|
2006/10/31, 01:00 AM
10/30/06 7:48pm
-my legs are still sore as a MFer....but felt like I needed to do an upper ME workout
-I was mixing exercises....but listing sets under each specific exercise in a row
Push Presses:
45-15 reps
135-10 reps
185-5 reps
225-1+1 reps...almost had 2nd, messed up at the top....
-rested a long while
230-3+0 reps
235-2+0 reps
245-1+1 reps....had nothing on 2nd rep...started leg drive and had nothing....
Pull Ups:
bodyweight(220)- 5 reps to chest
+45-5 reps, chin over the bar
+55-5 reps....maybe had couple more, chin over the bar
Chin Ups:
+90-4+0 reps
+115-2+0 reps
DB Bent Presses:
60-1 rep per hand
75-1 rep per hand
90-1 rep per hand
100-1 rep per hand
- i will try 110-120 next time....perhaps try doing it with barbell...but balancing a bar with 1 hand is a b1tch...
Standing Rope Crunches on Pulldown station:
100-15 reps
120-12 reps
150-3+1 reps
Standing Rope twists on Pulldown station:
100-8+0 reps...
Sitting One Leg Curl Machine:
70-10 reps
110-5 reps
150-1+1 reps...
Bench:
135-15 reps
225-15 reps
275-8+0 reps...
Short rotator Cuff Complex: 4 sets total
-was going to do grippers but ran out of steam....so will probably do it later tonight or tomorrow evening...
9:26pm END
|
|
2006/11/05, 11:33 PM
11/05/06 5:20pm
-supersetted first two exercises
Wide stance squats with slightly staggered stance:
95-10 reps
135-5 reps
185-5 reps
225-3 reps
275-2+0 reps....used back slightly to help on 2nd rep...pretty disappointed
275-2+0 reps...ditto....was hoping for 315 for 1 but no such luck...on the bright side I went fairly deep with the wide squats...
DB Bent Press:
75-3 reps
100-1 reps
110-1+0 reps...struggled with left hand on last 2 sets....but pressed it out...
Standing Rope Crunches on Pulldown Station:
100-12 reps
120-12 reps
140-12 reps...had couple more left...
Deadlifts:
225-10 reps
315-5 reps
405-1 reps
495-1 reps
+wraps/straps
635-1 rep...used mostly back but no hitching...
675-1+0 reps...got stuck halfway and hitched to lockout...mostly back also...
Sumo Deadlifts:
315-2 reps
315-2 reps
315-2 reps
335-2 reps
355-2 reps
7:20 PM END
Think I'll do lunges in place of squats next time....seems like I cant cheat on them and really kill my legs....
|
|
2006/11/08, 12:04 AM
Wow! You're still continuing on your workout, congratulations man. I'm surprised, and motivated.
|
|
2006/11/08, 01:41 AM
Like I said all along it's all about consistancy. My workouts may be far from perfect and I learn as I go along but I try to consistantly lift weights without any significant time off or if there's extended period I make sure that I use that 'supercompensation'/rest period usefully.....
glad to see you back....how is the weight loss and training going?
|
|
2006/11/08, 09:06 PM
It's going ok, I decided my best bet for right now was to get a personal trainer.
|
|
2006/11/10, 02:42 AM
11/09/06 8:10pm
-came in after work tired as all hell...plus 6-7 avg sleep last few days...veyr little for me...dragged my a$$ the whole time..
Push Presses:
wide grip:
bar-15 reps
135-5 reps...holy crap very heavy...no energy
135-3 reps....for form
narrower grip:
185- 3 reps...freaking depressing
225-2+0 reps
235-1+0 rep...it was ugly...I locked it out but then I started stumbling like a drank forward then back...rack has no top so I stumbled out then stumbled backwards in and dropped it as it was going sideways...
bent row with short barbell-60 -3 reps per hand...hard to balance...did it for the hell of it..as some douchbag left it lying by the deadlift rack...
pull ups: bodyweight(220)-5 explosive reps
bodyweight-2 negatives per hand (helped with other hand on both phases for control)
bodyweight-2 negatives...ditto
dynamic row:
135-5 reps
225-5 reps
275-3 reps
straps:
315-5+0 reps
standing rope crunches on pulldown station:
100-12 reps
120-12 reps
140-7+1 reps
150-5+1 reps
160-4+0 reps
standing rope twists on pulldown station:
100-4+0 per side...struggled a lot more to right side
Bench:
135-15 reps
225-15 reps
315-5 reps
335-1 rep
365-1+0 rep....paused then slowly pressed it..
-fooled a round a bit with full contact twists afterward...
9:40pm END
- loved the skinny dude near the row station in the corner observing himself curling like 15s in 2 mirrors (where the walls meet)....prolly was a whole 100lb at like 5'8....had like the weirdest look when saw me do dynamic rows..
|
|
2006/11/12, 03:53 PM
:)I went for a 40min walk down and back up a hill. I am planing to drink water all day and eat furit all day. This is my frist day:love:
|
|
2006/11/12, 08:12 PM
That's all great but why did you write this in my workout journal? There's a beginners forum and some other forums to introduce yourself..
|
|
2006/11/13, 12:10 AM
10/12/06 5:45pm
Sumo Deadlifts:
135-5 reps
225-5 reps
315-5 reps
365-1 rep
385-1 rep
+straps
415-1+0 rep
Lockouts:-top 1/3-1/2 of flat bench
135-15 reps...felt awkward-went usual wide
225-15 reps...felt very heavy-went narrow with pinkies inside power rings
315-11+0 reps...had 12th if I went faster..thumbs on power rings...wide grip
365-3+0 reps...felt heavy...wide grip
normal bench:
225-20+0 reps
Lunges:
60s-8+0 reps
75s-6+0 reps
Cable rope crunches on pulldown station:
100-12 reps
Cable Rope twists on pulldown station:
100-5+0 reps per side
6:45pm END
|
|
2006/11/17, 01:00 AM
11/16/06 7:45pm
Push Presses:
135-10 reps
185-5 reps
225-1 rep....lost balance...gripped unevenly
225-3 reps
245-2+1 reps....almost had 3rd...couldnt get past sticking point near lockout...felt very strong once I got a good grip where the bar was well balanced....
Strict Military Presses(feet together):
135-12+0 reps
Pull Ups:
bodyweight(220)-5 explosive reps
+70-4+1 reps....couldnt get chin over the bar on 5th
One Handed Chin Ups:
bodyweight-2 negatives....with other hand helping on both phases ....
bodyweight-2 negatives....with other hand helping on both phases ....
Chin Ups:
+115-1+1....almost had 2nd...couldnt get chin over the bar...1st was easy...held at the top for couple seconds...
Dynamic Rows:
135-5 reps
225-5 reps
315-1+0 rep...tired...didnt have much left
Standing Barbell Bent Press:
65-3 reps per hand...had hard time balancing the bar with one hand...realized I had better control with bar at 45 degrees to the body...
65-3 reps per hand....ditto
Standing Cable Crunches on Pulldown station:
100-12+0 reps...paused at the bottom for 2 sec...
100-12+0 reps...paused at the bottom for 2 sec...
100-12+0 reps...paused at the bottom for 2 sec...
9:15pm END
|
|
2006/11/19, 11:51 PM
11/19/06 6:30pm
Bench:
135-15 reps top 1/2, 15 reps full explosive reps
225-5 pause reps on chest for 2-3 sec
315-7+1 reps....got stuck halfway....did it after lockouts
Lockouts: -top 1/2
315-5 reps
365-6+1 reps...was quite glad I hit 6....was hoping 8...but good enough...
DB Lunges:
40s-10 reps
60s-8 reps...couple reps left
80s-6 reps...couple reps left
100s-4+0 reps...
Standing Cable Twists on Pulldown station:
80-10 reps
100-4+0 reps....2 sec pause at the bottom
Standing Cable Crunches on Pulldown station:
170-2 half reps...
160-1+1 reps
7:45pm END
-felt kind of crappy...in part due to an off day nutritionally....chocolate bar before workout didn't help matters any more...
|
|
2006/11/25, 10:06 PM
11/25/06 4:10pm
-took 400mg caffeine and 500mg enteric coated aspirin
Bench:
135-15 reps
225-15 reps
315-5 reps
365-3+0 reps...help on lift off
Chin Ups:
bodyweight(220)-15 reps ...chest to the bar...first 13 explosive, last 2 with a hesitation...still had a 2-3 reps left
+115-1+0 rep...struggled to get 1 and did a slow negative
+115-2+0 reps....with some more rest it was considerably easier to get 2...
DB Lunges:
40s-15 reps per leg
70s-5 reps..
100s-5+0 reps...
-did these as a triset of sorts...rested about minute between exercises and about 5-8 minutes after doing all 3...
-realized how piss poor my conditioning is...
- was a bit pissed when I realized my Uni gym closed 3 hours earlier than usual...almost didnt go because I didnt want to rush my workout...but went anywayz..
6pm END
|
|
2006/11/26, 05:05 PM
How's the knee feelin?
--------------
I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
|
|
2006/11/26, 06:54 PM
Fine day to day...but still far from 100%...I can feel it if I try to squat down beyond couple inches below parallel(it pops)....i can feel it a bit going downhill.....not a big deal tho....I think it's getting progressively better...not bad with just 3.5 months...
I am beginning to really like lunges....it seems to be strengthening my injured leg....and helps prevent my strong leg from compensating.....
glad to see you back on here aron....how's life?
|
|
2006/11/27, 10:18 AM
Oh, it's good. I've been tryin to balance training with my job at UPS and school, and it's kickin my butt.
My major is exercise science, and I want to go into physical therapy after graduation. I think I want to get an internship somewhere and then quit UPS. Then, my training will really kick off. Right now, just tryin to stay healthy...eatin a bunch of fruits and veggies.
Elbow's been killin me...tried the eccentric training for a while, and it just got worse..way worse. I guess throwin the boxes around at work makes it hard to recuperate. However, I've just been not training (unless pulls) my upper body because of it, and it really sucks.
--------------
I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
|
|
2006/11/27, 12:05 PM
oh oh oh!
Warm up better menace. To go from a 1rm to a 2rm as the same weight might not just be indicative that you need more rest, but that you're muscles aren't prepared.
--------------
Iron and chalk.
|
|
2006/11/27, 05:22 PM
was running late, so had to cut short my warm up sets....I also took a good sized rest in between those two sets....on the first set i was somewhat out of breath....so I was literally giving everything I had...damn near threw up afterwards....maybe I should have done just 1 1-2 rep set and a more moderate set in between for like 5 reps...oh well there's always next time...
dont think i am doing 15 rep warm up set either anymore...it's close to my max and it took a lot out of me....
Sorry to hear you're injured Aron. I can only imagine how physically demanding UPS job is. Finding another job may be a good idea. Perhaps as a trainer? Just need 1 certificate and CPR and you're set for most gyms....both things u can get in a week....
|
|
2006/11/27, 10:42 PM
============
Quoting from menace3000:
was running late, so had to cut short my warm up sets....
=============
how'd i guess...?
I agree about the 13DE and 2 regular pull ups. Not a warm up.
--------------
Iron and chalk.
|
|
2006/12/01, 01:51 AM
11-30-06 8pm
Ez-bar hyperextensions:-had a goodmorning feel to it
20(bar)-10 reps
+90(110)-10+0 reps
+110(130)-2 reps
+140(160)-2 reps...maybe had 1 more
+160(180)-1+0 rep....didnt go for 2nd as I had a bit of a sticking point near the top....
-went deep...touching chest to the bottom of the platform...was a bit awkward with bar sliding on my neck...need to keep it more firmly pressed into my traps....
Pull Ups:
bodyweight(220)-5 reps...explosive ...touching bar to chest
+70-5+0 reps....chin over the bar....held 5th rep at the top then did a slow negative
Chin Ups:
+115-3+0 reps....PR...great reps...held 3rd at the top and did slow negative...
DB Bent Presses:
75-3 reps...left arm was surpringly stronger
100-3+0 reps...
Standing Cable Rope Crunches on Pulldown station:
100-10 reps with 2 sec pause on each rep
120-5+0 reps...2 sec pause on each rep
140-1+1 reps...2 sec pause...
9:30pm END
- was going to do lunges but ran out of energy...ended up doing a light set of 40s for 10...then left...
|
|
2006/12/01, 11:38 AM
Dude, thats an awesome PR. It'll feel great when you add that third plate for your first single.
Not that I know... Yet.
--------------
Iron and chalk.
|
|
2006/12/01, 04:18 PM
Thanks guys I was really happy with it especially considering I had 0 energy after 12 hour work day. I think I'll try +135 next time for 1 rm...I came so close on a couple occassions...it's right up there with my goal of 5 plates on dips....I am ~10 lb away on each....so should be fun next time...
Dont think I'll be doing ez-bar hypers any more that bar slid on my neck(my fault I guess for not presing the bar firmly into the traps/shoulders..).....so now the meaty part of my neck over the vertebrate is really swollen/sore.......was a pain in the butt to clean it and then press it up and over my head too(as the bar is so damn narrow)....I would use an olympic bar(as it would make things a lot easier) but the hyper station is right next to the dip station and the bar is too long.....I'll try dumbells...but it's not the same feeling and heaviest we got is a pair of 110s(and I do them in a bear hug..would be funny to try 3 big dumbells like that ...lol)...perhaps I'll just do GMs instead....since the feeling was very similar and I can go heavier with GMs...
You'll get there aron...at lower bodyweight it should be a bit easier to add more weight....
|
|
2006/12/01, 01:26 PM
Congrats on the PR...I'm only 65 pounds behind on that one. :laugh:
--------------
I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
|
|
2006/12/04, 11:33 AM
dude +225 on dips is insane. thats really awesome dude, same with the crazy weight on chin ups. the most i got on dips was +90lbs but im sure that has gone down now as i have been sort of neglecting dips in favor of things liek board presses and some other crazy stuff... anyway, just wanted to say good job. smell ya later
|
|
2006/12/04, 04:33 PM
Thanks. I was thrilled with both of my PRs. Sure felt a lot stronger with some extra sleep in me...heh....The caffeine+1RMes did a number on my CNS....so now I am trying to recover....been popping B-Complex, C, selenium, bunch of other stuff trying to recover....still wondering whether to take the 3 cans of glutamine I got laying around....
|
|
2006/12/09, 01:32 AM
12/8/06 7:45pm
-took in 400mg of caffeine+60mg of pseudo+500mg of magnesium+2g of Vit C
-was dead tired but after sleeping through yesterdays workout decided to go today
Squat:-tried to sit back with a fairly wide stance
45-10 reps
135-10 reps
225-5 reps
275-1 rep
275-2 reps
275-3 reps
275-2 reps
275-1 rep
315-1 rep
335-1+0 reps...didnt sit back as far back as I wanted to and had to use lower back strength at the bottom..but my form was much better than before...no pressure on the knee...felt fantastic
-was sitting back a little bit going down about halfway and then trying to sit back as far as I could which was quite a bit more....got a great stretch in my hips...seems like I cant just sit back as far as I need right away but the trick of going down halfway a little bit back and then after halfwya point sticking butt back even more works...glad I discovered this trick....
335-0+1 rep...had nothing at the bottom so I sat it down on safety bars
Cheated Muscle Ups- used a bit of leg/back drive in one motion to get through the transition
bodyweight-3 consecutive...felt awesome
bodyweight-1
bodyweight-1
bodyweight-1
bodyweight-1
-first time ever I was able to do ANY muscle ups...
Pull Ups:
bodyweight(220)-5 reps ...bar to stomach/chest
+80-3+0 reps...chin over the bar
+90-2+0 reps...chin over the bar
bodyweight-14+0 reps..chin over the bar
Standing Crunches on Pulldown station with rope attahcment:
100-10 reps...paused for count of 2....touched top of the head to the seat and paused
140-2+1 reps...almost had 3rd...couldnt touch head to the seat on 3rd...
grippers:
right hand:
BBE-1 cheat close against leg and hold/slow negative
#3-single from a bit less than CCS and overcrush/15-20 sec closed time hold....a breeze...shocked myself...chalked gripper
#3-single+10-15 sec closed time hold....with a bit of a hitch near close but clicked after a bit of struggle and held it shut...
BBGM-3+0 reps
Left hand:
BBE-cheat close+hold/negative...gripper opened pretty fast....
BBSM-3+1 reps....freaking breeze....big PR....barely got 1 one time before....chalked up....
BBGM-0+1(got within 1/8 or 1/16")...then cheat close and time hold...opened about 1/8"
BBSM-cheat close+negative
9:25PM END
was planning on doing push presses but ran out of steam and went to shoot a bit of hoops....knee is feeling considerably better was able to take a lay ups on it and do fairly brisk runs....and cuts...so was pretty happy...
-maybe will post a video of #3 close sometime soon....thinking of ordering another #3 and once I get close on BBE to give the brand new a crack....which is where I probably would need to be to close it...still in disbelief about how easy that single was....
|
|
2006/12/09, 07:16 AM
Menace - is a muscle up a pull up & dip combo ?
--------------
Beyond Training, Beyond Experience, Nutrition Wins
|
|
2006/12/09, 11:58 AM
Awesome news on the knee Leo! Has to feel awesome to be doing painless squats again. Well, I guess there's no such thing as a "painless" squat.
--------------
I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
|
|
2006/12/09, 01:04 PM
ka-yes a muscle up is a pull up and then a dip combo with a transition in between. For me the transition between the two is what's hard. it's really fun but hard as hell. I have been unable to do it for over 5 years.
Aron I changed up the form, I now sit back a lot to shift most of the weight on my posterior chain/hips....however I did have a rep where I went almost ATG with the wide stance and the knee popped a bit...but it's getting milder now...But yea I can definitely feel the knee to be getting better. It's definitely awesome news for me...What's new with your training are you still injured? Have you gone to the doc with your probs?
I concur on no such thing as a pain squat....boy am I sore this morning..haha..
|
|
2006/12/11, 12:29 AM
12/10/06 5:45pm
-200mg of caffeine
Push Press:
45-10 reps
135-12 reps
185-5 reps
225-3 reps
245-2 reps
250-2+0 reps....missed 2nd attempt due to poor unbalanced grip so attempted 3rd rep and got it...
255-1+0 reps
Goodmornings:
45-10 reps
135-5 reps
185-5 reps
225-2+0 reps....wow ...real eye opener....lost a lot of strength on this lift from 2-3 years ago
Hypers:
+110 DB-5 reps
+220 2DBS-0+3 reps...were about 4/5 of the way...
Standing Rope Crunches on Pulldown station:
120-9+1 reps...2 sec pause
140-3+0 reps
2hand DB pinch: with chalk
100-10 sec hold
100-15 sec hold
100-5 sec hold
35lb Hub Plate lift: with chalk
right: full deadlift with right hand
left: barely got inch or two off the ground
right: full deadlift
left: inch off the ground
7:15pm END
-30 min basketball....played couple 4o4 halfcourt....was surprised how well my knee felt...was glue to the floor but o well....
|
