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Nate's dead, fallen tree

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coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/15, 08:28 PM 10/15 feeling a little sick today b/c of all that damn weather changes, but still made it in ME LOWER Bottom Up Squats (per Pemdas recommend.) barx5x2 regular 135x5 regular (had to get hips warmed up) 135x5 185x2 225x2 275x1 315x1 335x1 365x0x2 315x0 (tried to get another rep within 90%) Snatch grip rack pulls barx5 (get positioning) 135x5 225x3 315x3 405x0 (haha... got a little eager) 365x3x2 one thing i notice, i dont think my rack pull is much more than my regular dead, i think maybe within 20lbs... what would be the issue 45deg Hyperextension 25x12x4 Decline Situps 60x10x3 done i think the cold i have messed with me, but i think this was pretty good. im going to do the bottom ups again next week to see if i have improvement, they are difficult to set up for... also, i need to work on adding in unilateral stuff.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/10/15, 08:36 PM You should work harder to avoid missed reps. I've noticed that every time you miss a rep, you drop the weight and still miss your next sets. This tells me that for you, failing is particularly intensive. I'd avoid it in this case. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/15, 08:40 PM true. i think i take to big of jumps which screws me in the end. how would you go about it then? i mean, if i hit say a weightx1 on something, how do i know that is really all she wrote? why not try to up it and see if i can get it? or is it something that is more of a mental thing? i guess maybe it takes more out of me than i realize and i should just realize when to call it quits on that...?
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/17, 09:14 PM 10/17 ME Upper BB Flat Bench barx5x2 95x5 135x5 185x2 225x2 decided i wanted to do pauses at the bottom (1 sec) 225x2 245x2 260x1 (PR?) this was tough, got 1/2 way, but lockout took FOREVER! guess its time to incorporate some more board work Incline BB (rep out) 155x9-kept hittin pins so cut a little early as i kept drifting towards feet 155x10 DB 1arm rows/face pulls 85x10/ 60x10 (different machines weight is cRaZY!) 95x8/60x10 95x8/60x10 DB Shrugs 100x10x3 Hammer Bar curls 60+barx10,x8 Concentration 35x8 35x7 DONE! whew, some of those rest pauses i was breathing differently cuz i had the dizziness from squats going on hahaha. i think i need to search for a workout partner who is doing the same thing. i know what my goals are, but its easier if you have someone to push you every time. im excited for speed squats on friday, i really want to use some bands again...
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/10/18, 12:08 AM I never partial pulled much more than I pulled from floor either. Same with board presses... I've always been weak from floor tho. -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/18, 08:29 AM ============ Quoting from coolnatedawg: 10/17 ME Upper BB Flat Bench barx5x2 95x5 135x5 185x2 225x2 decided i wanted to do pauses at the bottom (1 sec) 225x2 245x2 260x1 (PR?) this was tough, got 1/2 way, but lockout took FOREVER! guess its time to incorporate some more board work ============= Why did you do 225 for 2 sets of 2 and 245 for 2. That is boat load of wasted effort if you were going for a single in the end.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/18, 10:05 AM hahah... well i was actually going for a double that turned into a single. and the second set of 225 was b/c i changed my mind to do pauses. i had actually planned on doing pauses, but forgot until mid way through, so i thought it wouldnt hurt...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/20, 01:10 AM cant remember exactly what i did today as i was working in with 2 other guys, but here goes... DE Lower DE squat, 2in - parallel, + green bands barx5 95x5 135x3 185x2 225x2x2 (felt slow so dropped back down) 185x2x8 DE Sumo Pulls 135x2 225x1 315x1 (this is where i get confused) 365x1x2? 315x1x4 265x1x3 weight was all over the place, i tried for a 385 somewhere but didnt like it and bailed instead of going through with it... ive pulled 435sumo so this was upsetting i did not feel fast at all other than the 265's Walking lunges 45x4 (about 20yards) Superset woodchops with purple band 0x8x4 Done! I was really pooped. I think i definitly need to keep working on bands, but they took it out of me and left me dead for deadlifts (no pun). I think i might try out some speed deads with bands next time. I bought my first pair of chucks today! I wear a size 13 but bought some 11's. They run large, but ran out of 12s, but im not cramped in 11s so i figure they might as well be tight. I like them more than my other shoes and they dont roll. I mainly bought them cuz now i have more inspiration... Peace
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/20, 08:20 AM Why do you use the green bands and not the purple ones?
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/20, 10:38 AM you know, i didnt really think about it till i saw you used them. i know the 2 guys i work out with bascially follow only the instruction of the S&C coach, and yesterday the S&C coach from George Washington was also there, so i guess they are just following their lead. whats the tension difference? i felt quick at the top, but not at the bottom which is why i dropped weight...
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/20, 10:49 AM I am not sure. It depends on how you set them up. I was just curious because the recommendations for green band usage for regular speed work is a 500+ squat. I bet that recommendation is for geared lifters. I am not sure how that would change for raw lifters.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/20, 11:32 AM yea, i jsut saw on Elite that the purples are up to 450lbs and greens are for 450-600. guess i will try to get the purples some action next time
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/21, 11:36 PM well.. all the benches were used today. i also felt out of it... so just did some goofy stuff for shits and giggles. DE DB Floor Press+ mini Bands (see, hahahah) 45x2x8setss RE DB Floor Press 45x30 45x23 DB 1 Arm Seated Press 60x2 (pemdas, my shoulders must be weak or yours must be great, i dropped to 45 to get something good) 45x6x3 super set band lateral raiese minix10x4 each side DB Rows 80x8x3 Feet elevated push up 0x15x2 really crappy lifting, pretty out of it, so i guess it was something. i want to start using bands for DE work and follow with a heavy board press. next week i guess... DONE
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/22, 12:25 PM good day today, first time rocking the chucks... 10/22 ME Bottom Up squats little below parallel barx5x2 95x5 135x3 185x2 225x2 275x1 belt 315x1 335x1(easy match of PR, felt like nothing) my butt rose first so i focused on that a little bit for next set 355x1 365x1 (+30lbs) probably could have hit 385 or so, that 365 was not much of a struggle, but im trying the concept of not failing on a ME lift everytime haha Bulgarian Split Squats 45x8 60x6x4 SLDL 135x20 185x15x3 Weighted Standing Crunch 120x15 160x10 180x10 200x10 DONE! so i see im pretty strong on these compared to my actual regular squat. ill try out regular wide stance squats next week and see how i do, trying to focus on slowing my descent as i think that might be my problem. obviously i have some issue going on...
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/22, 01:41 PM yeah for chucks!!
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/10/22, 06:44 PM Good morning would help with "slowing down" the bar. Also saw somthing pretty cool. You good morning the weight bending over as far as you can....then sit on a box...then stand up like a normal box squat. -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/10/22, 10:59 PM They're on sale for $20 right now at marshalls. Gianni just sent me a text. ============ Quoting from Pemdas: yeah for chucks!! ============= -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/23, 11:51 AM awe shucks... i knew they had the ones i wanted at Foot Locker. They were already on sale for 40 and then i got 20% discount from the McDonalds Monopoly thing... so like 35 with tax. they are definitly awesome!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/24, 11:39 AM 10/24 ME Upper 2 Board Bench barx5x2 95x5 135x3 185x2 225x2 245x1 265x1 285x0-i was using a band to keep board on me, and was having trouble keeping tight, so lost it here... failed about 2-3in off board 275x1 Incline Wide Grip 135x16 135x13 BOR/Face Pull 135x15/ green bandx15 155x12/ gbx12 175x10/ gbx10 185x10/ gbx10 Shrugs/ EZ curl 275x10x2/ 65x10x2 315x10/ 65x2 Done... pretty disappointed in board work. need to find a better way to set up, but definitly was not in the zone today...
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/24, 01:12 PM I stick the boards under my shirt. I have to setup and then position the boards a little because they get all fucked up while I am setting up, but it has worked so far.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/24, 02:27 PM yea, i tried that, but i could not keep tight and adjust the boards. my shirt was pretty big tho. the bands were ok i guess, i just think it threw me off today. i only hit 5lbs more than my max (i think). ill try again next week or maybe move up a board each week or something...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/26, 10:58 AM 10/26 so i was late gettin to the gym by about 20min, so obviously the guys started without me. i already had missed speed squats DE Dead 225x1x3 275x1x3 295x1x2 305x1x2 315x1x3 (lots of deads, i was tryin to make up for missin squat) Band Good Morning greenx15 double greenx15 bluex15 Band Woodchop purplex10x3 (each side) the guys packed it in, but i felt like i needed to do something... DE Squats +green bands (they put purples away) barx2x29 95x2 135x2 185x2x8 i felt better mentally after i did those, they were quick, but it felt weird finishing with those. im probably going to get flak for doing that, but i felt it was necessary, im pushing myself here. home stretch-2months till i need my 345! DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/26, 10:58 AM thats 3,4,5 btw...
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/26, 11:12 AM Do you really feel fast with green bands. I used 185 with purples last week and I felt fast, but this was first time I felt fast with that much weight. I only ask cause our squats aren't that far apart. I have been thinking about cycling the bands. 3 week purple, 3 weeks green, 3 weeks chains. I know what the recommendation say, but I don't think it will hurt me to give it a try. Worst case scenario it doesn't do anything for me and I stop.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/26, 12:35 PM its not like lightning fast like it would be without them obviously, but i feel it is quick. i never have a problem at the top part of my squat. once i get to my sticking point and break through, its always too easy for me... i know the recommendations say certain things, but yea, i dont think it will be a bother to change it up. i plan on gettin some use out of all the bands and some chains. either way, i can definitly tell that this is going to get my squat moving again, which is amazing. we will see on monday tho...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/28, 09:44 PM that twas me...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/29, 10:38 AM 10/29 ME Squat barx5x2 95x5 135x3 185x3 225x2 275x1 315x1 belt 365x1 385x1(match PR) 405x1 (20+) 415x1 (30+) HOT DAMN!! Bulgarian Squats 65x6x3sets each leg Glute Ham 0x10x3 Standing Crunch 180x10 200x10x2 Awesome work out. Strength coach gave a yell when i was at the bottom of my 415 and on my way up to keep going, i think that helped a lot. I have been fighting for 4 plates for about 4-5 mo, and i finally got it and then some. Thats one of my goals accomplished... searching for 5wheels now...
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/10/29, 10:48 AM NICE I still remember my first 400lb squat! Feels good huh? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/29, 11:26 AM aha... at the time of the squat i could care less cuz i was just seeing stars, but thinking about it now makes me soooooo stoked. oh, btw, the coach says i was below parallel, so thats good too! weeee!
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/29, 11:53 AM Sweet man. The the 4 plate squat was a very exciting achievement. 4 plates just looks so bad ass. I see the competition is getting heated up. We are even...for now:angry:
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/10/29, 11:58 AM HEy I am in too....I am what only 80lbs off of 405!!! -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/10/29, 09:05 PM A competition....haven't had one of those on here in a while. I'd be up for a little friendly competition. I'm not quite at the 400 mark like you guys, but I can taste 300 I'm so close. Who's up for something? We can figure out the details if anyone is interested. Maybe see what we can do before New Years or something.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/10/29, 10:29 PM i'm trying for 5( wheels) this week -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/29, 11:18 PM well i had set my goals for the end of the year for 3,4,5, i have even written it on my mirror so i see it all the time. but im not really sure if im thinking plates or just 100pounds. lets do something tho... i could use the inspiration, plus i think im about to go through my random strength gains that have no rhyme or reason, but are beautiful... ahhahahaha
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/31, 06:41 PM Halloween 10/31 waited to go till the evening, i have actually really liked lifting in the morning, but i was too tired. felt a little bit weaker... ME Upper Bench barx5x2 95x3 135x3 185x3 add 3 board 225x3 255x1 275x1 295x0 hit the damn pins 295x1 305x1 finally got to hold 300+lbs... wow, no only to get that weight w/o the boards... SL- Dips 0x16 0x13 BOR/Rear Flies 185x10x3/20x10x3 Shrugs (they had no chalk/wrist wraps and i forgot my chalk) 315x5+5 more after 5sec to dry my hands did that for 3 more sets.. supersetted w/ Hammer Curls 55x8x3 DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/31, 08:24 PM Nice.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/02, 10:40 AM November 2 DE Lower 5x2 quick goblet squats to warm up (i was late) DE Box + Green bands 135x2 185x2 225x2x10 DE Sumo 225x2 245x2 265x2 285x2x4 Walking Lunges 50x4 trips ~40ft? Woodchops with purple/ Terminal Knee Extensions purple bandx10x3/Green bandx15x3 Done... im need to get in there on time or a little early so i can maybe convince them to use the purples and possibly switch up the sumo...
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/02, 11:10 AM I might have to give these green bands a try. My cycle is going to be all fucked up because of the holiday. I am probably going to miss my friday session after thanksgiving, so maybe I will give the greens a go for two weeks.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/02, 03:37 PM the only reason i would want you to would be to tell me how fast you feel and that will influence if i push to use the purple.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/04, 03:11 PM 11/4 DE Upper Bench barx5 add mini bands barx3 95x3 115x3 125x3x3 close 125x3x3 regular 125x3x2 wide Pin Press (or rack lockouts? not sure) (2in off chest) 225x3 245x3x4 Pullup Variations 0x6x4set extra-wide, wide, neutral, chin superset Face Pull 120x10 150x10x3 DB Shoulder press/superset flyes 50x6/30x8 60x6/30x8 65x6/30x8 EZ Curl/DB shrug 85x8x2/110x8x2 65x10/110x8 i was waiting for my friend to finish i just did a lot of stretching and some ankle mobility work afterwards. this was a good workout, felt real nice, those pin presses were hard, i didnt think i was going to budge the weight, then it would pop off the pins. next week im going to do some RE stuff again focusing in a lower rep range than normal, probably 6-8 or so for 3-4sets... DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/05, 10:34 AM 11/5 ME Lower Deadlift 135x2 185x2 225x1 275x1 315x1 belt 365x1 405x1 435x1 445x0 375x1 AHHHHH! i was feeling a little sluggish today, but still disappointed. i know that its because of that and because of technique. I am not able to get my shoulders behind the bar, i just cant get back without feeling weak. i feel like when i do have them behind, then i have no power... any ideas guys? Front Squat 135x6 185x5x2 GHR + purple band 0x8x3 Standing crunch w/ green band 0x10 0x15 0x12 i was totally beat after the deadlifts. i really need to troubleshoot what to do to fix my technique. im going to start doing DE convo deads to help myself, but at my height i have trouble getting the proper position... done...
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/05, 10:53 AM Well, I probably would have just went for 445 instead of hitting 435 first. Right now 405 is in the 90% range for you. I have troubling hitting PRs if I have two lifts at 90% before I make the attempt. This is just my observations from personal experience. Are you getting it off the floor? Where did you fail.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/05, 10:55 AM mid-high shin
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/05, 10:59 AM Also, I really don't think that you had an adequate warm up. I know I mention to you about before about doing too much, but this is to little. I think that you should at least hit triples up to 315. Not only will this better prepare you for heavier weight, it will warm you up better and more importantly, loosen up your joints.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/05, 11:03 AM ============ Quoting from coolnatedawg: mid-high shin ============= Obviously, it next to impossible to diagnose over the internet without seeing a video, but based on what you said before I am guessing that the bar drifts out in front of you. I would literally try to drag the bar up your body. I have trouble believe that you just don't have the strength based on what I know your squat is.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/05, 11:37 AM trips til 315? that seems like that would burn me out. can we compromise at doubles? just looking back on todays workout alone i think that would kick my ass. maybe on any other day it would have been fine, but not today. ill take it into consideration tho. also, ill try to figure out a way to get a video next time, but i dont think that it drifts. i seem to remember it against my shins. i think im just having trouble with the height of my hips and how far back i am. again, i am going to be near a cingular store today so maybe i can find a chord to attach videos...
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/05, 11:46 AM Skip 185 and maybe do 2 at 315 135x3 225x3 275x3 315x2 365x1 405x1 PR Attempt One more at 90% or two if you missed your attempt. This is really not a lot volume. If you burn out on that then I really think that you need to work on your GPP.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/05, 03:05 PM ok. i will give that a go next time. that is fine for volume, i think i was just tired earlier and that looked exhausting haha. i am going to do the speed work to grease the groove a bit..
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/05, 03:25 PM One thing that I thought about for off days is to just go for a 3RM. I haven't tried this yet, but it seems to make sense in my head.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/05, 06:09 PM is that not still a drain on the CNS? i think that the frequency is enough to validate growth and i dont see the real benefit to that. plus, where would you fit it in your week? i think i just need more practice with the technique as it had been about 1.5mo since i had pulled. i need to increase my frequency, but i dont think doing another day of pullin during the week that intense would be very good...

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