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2005/09/21, 06:17 AM
9/20/05 12:35pm
Bench: snatch grip
135-12 reps
225-22+0 reps
335-3+0 reps
225-14+0 reps
/\ pushdowns on pulldown station:
140-5+0 reps
140-4+0 reps
140-3+0 reps
Dynamic Bench:
135-3+0 reps
135-3+0 reps
135-3+0 reps
135-3+0 reps
135-3+0 reps
Standing alt db curls:
40-6 reps...3 sec pause at top...slow and controlled
......60s-4+0 reps....2 sec pause..
1:35pm END
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2005/09/24, 09:06 PM
11/24/05 11:30am
Deadlifts:
225-12 reps
515-1 rep+held for 2 sec at top
Deadlifts: w/ straps
600-3 reps+0 ....paused at the bottom
645-1+0 rep
Pull Ups: w/ straps
bodyweight(203)+50-6+0 reps
pulldowns: w/ straps 250-6+0 reps
sitting cable rows: w/ straps
250-12+0 reps
250-6+0 reps
Bench Press:snatch grip
225-20+0 reps, got stuck under pin on 1st rep...no spotter
225-12+0 reps, no spotter
Rack Holds:
405-10 sec
405-10 sec
405-10 sec
1PM END
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2005/09/25, 08:41 PM
How's your grip training coming along menace? I only ask because you are using straps for everything, when I know you were trying to do without them a while ago.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/09/26, 01:41 AM
I am...I did 1st max set w/o straps for 515.....i am at around my limit w/o straps....probably around 525-530.....
then I did rack holds.....w/o straps...even tho i put them last...I actually did them in the middle of my workout...in between other sets...I just like to organize it together
I also bought 150 gripper....I am struggling with 200(1 rep at best on a good day)....so i need a smaller step....
But to work my back thoroughly I had to use straps....otherwise I'd be wasting my time....I probably don't need them on pull ups/pull downs/rows....but I do it for security...my grip was getting worse after deadlifts and time holds....
How many sets do you suggest I do? and where in the back workout? I do max raw deadlift up front for 1 set then 3-5 sets of holds...my sets are usually on the low side....
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2005/09/26, 01:15 PM
Try doing negatives with the gripper that is just out of your reach. I would defianetly save the strap holds for last, just so your grip isn't fried when you get to pull ups and other exercises. Your grip can handle a higher volume than you would think, so I would say 5 sets of 10-15 second holds would be adequate, in addition to other grip work. When pyramiding my deadlift, I use a double overhand grip until the weight gets to heavy, and I have also been doing thick bar deadlifts for some time, so grip isn't usually my weak point, it is usually my lockout (my weak link: glute strength).
By 200, do you mean the HG 200, because if so, I can get you a list of grippers and their respective strengths compaired to other gripper manufacturers. Let me know if you would be interested, it might help you pick out your next gripper purchase.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/09/26, 05:51 PM
my 1st 2 grippers were made by a company making them in smaller increments than captain of crush.....i got one at 85lb and one at 200lb(they vary in like 30lb increments).......but i forgot the name of the company and site where i bought them...so i bought captain of crush 150(....i looked down top 30 on google in searches and couldn't find it....
what do you think about this one? I was thinking whether it's worth buying.....
http://www.amazon.com/exec/obidos/tg/detail/-/B0002QN4IW/qid=1127770556/sr=8-7/ref=pd_bbs_7/102-4501638-1564907?v=glance&s=sporting-goods&n=507846
also
I think using overhand grip is a good idea...I might use it for a couple warm up sets...problem being that I don't do very many warm up sets...usually just a smooth 225...I'll try 275 or 315....I guess...because I tend to jump into near max/max weight for unstrapped DL...maybe it will do some good , doing a couple more warm up sets...
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2005/09/26, 09:30 PM
The ivanko super gripper is an excellent grip exerciser. I do not own one personally, but I have heard nothing but positive feedback in its regards.
As for the gripper strengths, I think you mean the CoC #1 by the 150, because it has an estimated poundage. I will post a list of grippers organized by strength in a bit.
--------------
Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/03, 06:41 AM
9/30/05 8:15pm
Bench: Snatch suicide grip
135-12 reps, pause on chest on each rep
225-23+1 reps...got stuck 2/3 through....could swear I was going to get 25 but it wasn't meant to be....had a really big arch....mendelson style....
315-5+0 reps...was very disappointed with this set...hoped for 7-8 but training upper body once every 2 weeks just won't cut it...
335-2+0 reps
340-1+0 reps
standing alt DB curls:smooth, no momentum, pause and squeeze at top for 1-2 sec on each rep
60s-9+0 reps
65s-7+0 reps
75s-2+0 reps
sitting military barbell presses: snatch grip
135 -12 reps
185-5+0 reps
185-6+0 reps
185-2+0 reps(in between sets went to hit the speed back for 10 minutes...)
Incline DB flyes: 3rd setting on bench
90s-5+0 reps
80s-4+0 reps
-lost a lot of strength on incline movements...because I been doing mostly bench for a while...
standing alt db hammer curls: smooth, no momentum , 1 sec pause
50s-10+0 reps
55s-5+0 reps....
50s-10+0
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2005/10/06, 01:28 AM
8/4/05 12:15pm
squat-wide stance-parallel on bench:
135-12 reps
225-12 reps
275-6 reps
315-2+1 reps
squats with mod/wide stance:
315-3+0 reps
still learned too much forward...can't seem to break this flaw in my lift...
SLDLs: w/straps on working sets
225-12 reps
505-5+0 reps
505-5+0 reps
505-3+0 reps
Sitting Leg Extension machine:
305-6+1 reps
305-6+0 reps
Sitting Calf Raises:
2-45s-12+0 reps -2-3 sec pause&squeeze on each rep top/bottom
2-45s-12+0 reps.....' '
2-45s-12+0 reps , 1 sec pause top/bottom
Sitting Leg Curl Machine:
205-12+0 reps
2pm END
10/5/05 8:50pm
-75 min bball
Bench Press:snatch grip
225-19+0 reps
225-12+1 reps
225-12+0 reps
Ballistic Incline Chest Press Machine:
100-8 reps
100-6 reps
100-5 reps
45 degree calf raise:
(4-45s+2-35s)-8+0 reps, deep
(4-45s+2-35s)-1+0 reps, normal
(4-45s+2-35s)-8+0 reps
/\ pushdowns on pulldown station:
140-3+0 reps
120-5+0 reps
120-5+0 reps
9:25pm END
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2005/10/09, 07:42 AM
10/8/05 4:30 pm
Standing Alt DB Curls: 1-2 sec pause/squeeze at top, no momentum
60s-10+0 reps
65s-7+0 reps
70s-5+0 reps
80s-1+0 reps, couldn't pass halfway on 2nd rep...(considering whether to do 75s or 80s...decided to go heavier this workout)
Close Grip Bench: with thumb around the bar
135-10 reps
225-12 reps
275-7+1 reps, almost 8
295-3+1 reps
300-3+1 reps, almost 4, got stuck 4/5th of the way up
225-11+1 reps
standing alt db hammer curls:1 sec pause squeeze at top
55s-5+0 reps
60s-3+0reps
5:50pm END
at home I did heavy grippers (HG)
250-15+0 with right, 12+3 reps with left
then super setit with HG150 for 30 reps each hand
then did upside down 150 for 30 reps each hand
then did HG150, closed hold for 20 sec with each hand...right hand was moderately difficult, with left I may have let go a bit after 15 sec...
-50+0 close arm-position push ups...
I was thinking about my form on squat...and I finally realize my problem...the reason i lean so much forward is that I don't stick out my butt enough when I am supposed to 'sit back'....that throws everything off...I plan on using this key piece to finally fix my squat.....enough of this subpar bs of 400 squat with 650 deadlift...
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2005/10/12, 07:24 AM
10/11/05 12:35pm
-10 min jog
Deadlift:
225-12 reps
520-1 rep+ 2-3 sec hold ....came up easily and had surprisingly good grip....
w/ straps:
600-3+0 reps...no momentum...possibly had 4th but straps were coming undone on 3rd...
650-1+0 rep....came up fairly easily...+2 shrugs
Sitting Cable Rows: w/ slightly wider handle than I normally use
250-10+2 reps
250-10+1 reps
250-8+2 reps
Pull Ups:
bodyweight-12+0 reps
bodyweight-6+0 reps
bodyweight-12+0 reps, had 10 min rest, and did them fast...
Rotator Cuff Complex: 2 exercises
light resistance band-12 reps with each arm with external and internal rotation...
light resistance band-20 reps with each arm with external and internal rotation...
light resistance band-20 reps with each arm with external and internal rotation...
moderate resistance band-20+0 reps with each arm with external and internal rotation...
rotator cuff exercise(forarm raise...not quite sure of the name):
10lbs DBs-20 reps
started taking creatine consistantly again and i am definitely noticing the difference.....
2:45PM END
did HG250 for 10+0 reps with right and 7+0 reps with left...
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2005/10/13, 06:40 AM
sore like hell after back workout...did a little grip work...
HG250-12 reps+0 with right and 10+2 reps with left
.......HG150- reverse hold 30+0 reps with right, 35 with left
HG200-reverse hold-20+0 reps with right, 18+2 reps with left
HG200-reverse hold-11+0 reps with right, 15+0 reps with left
I feel my grip is getting better...
I ordered wheat germ oil to see if it can further strengthen my grip...was reading in Flex that it can improve grip strength...from its primary ingredient octacanasol.......
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2005/10/14, 06:36 PM
10/14/05 12PM
Squats: wide stance(little wider than shoulder stance for me)
135-12 reps
225-12 reps
315-6 reps
335-2+0 reps
365-3+0 reps
385-1+0 reps
405-0+1 reps...got stuck halfway....w/ spotter
365-1+0 reps...
I was somewhat disappointed..>i was trying to sit back (stick my butt out more as I descend)....but I still managed to lean forward especially when I got stuck midway during sets....and had my knees come inward....(my technique is trully atrocious...).....365 felt good....and I felt I was pushing more with hips....but I still have tendency to dominate with my back whenever I get stuck....very very frustrating for me...
SLDL-w/ straps on working set:
225-12 reps
515-6+0 reps...felt good....weight seemed fairly light...however I was exhausted at set's end...and my plan for 3 sets...was not gonna happen.....failed to stand up on first 2 attempts ..from a squat position after I set the weight on the floor...lol
Sitting Leg Extensions:
305(stack)-6+1 reps
-forgot to check the brand of the equipment, I was working out with a friend and completely forgot about it...I think it's Hammer Strength...could be wrong tho...
Sitting Leg Curl:
205(stack)-17+0 reps
Sitting Calf Raises:
1-45s: 12 reps
2-45s: 12+0 reps, pause and squeeze at top and bottom for 1-2 sec on every rep
2-45s: 12+0 reps....''
2-45s: 12+0 reps....''
Adductor Machine:
200(stack)-20+0 reps
2:30pm END
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2005/10/20, 04:21 AM
10/19/05 6pm
Bench Press:
135-12 reps
225-6 reps
275-3 reps
315-1 rep
365- 2+0 reps, used boxing wrist wraps
225-17+0 reps, used boxing wrist wraps
Standing DB Cuff:external rotation
15s-20 reps
20s-20+0 reps
25s-10+0 reps
Standing Cable Cuff:internal rotation
30-20 reps
50-20 reps
70-15+0 reps
6:45PM END
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2005/10/20, 09:07 PM
10/20/05 4:10m
-played bball for about 45 min
Sitting Military Barbell Presses:
135-12 reps
185-11+1 reps
205-6+1 reps
225-3+0 reps
230-0 reps
185-6+0 reps
Standing Lateral DB raises:
15s-12+0 reps
15s-10+0 reps
15s-8+0 reps
Standing Alt DB CUrls:
60s-6+0 reps
60s-6+0 reps
5pm END
held for 2 sec at the top....had no energy or power...so I just said F* it and went home...didn't have good night sleep and it showed....wanted to do shoulders/tri/bi....but decided to move bi/tri to either fri or sat...
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2005/10/21, 06:29 PM
10/21/05
-light workout with a friend....was more like a trainer
Cable Rope Kneel-downs:
100-20 reps
150-20 reps
200-20 reps, had hard time as the weight kept pulling me up
200-20 reps,''
Alt DB Curls: 1 sec pause at top
60s-9+0 reps
70s-4+0 reps
75s-3+0 reps, fought for 3rd...might have leaned back just slightly on the last....
20 min workout
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2005/10/23, 09:37 PM
do grippers break in after a few days? I got a captin of crush gripperlast week and i'v used it a few times and i grabbed it today because i was bord and it felt a lot easyer then befor. So are they just really stiff when new or am i just used to closing it now?
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2005/10/23, 10:25 PM
The first time you use it, your hands aren't used to the motion, and they aren't conditioned (calloused), so the force you produce on them will be compromised. Also, yes, the grippers do need to be seasoned a bit.
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To have talent is to have limits. I have no talent therefor I have no limits.
Steve Prefontaine
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/23, 11:29 PM
you also need to find the correct 'groove'...a palce where you hold the handles...and learn to position it properly....positioning matters a great deal......you can also help setting the gripper with the other hand...I think the handles are a bit harder to close first time around.....they seem to be a bit too stiff...but become easier thereafter....
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2005/10/24, 12:01 AM
Yea, thats what I meant by your hands aren't used to the motion. You kinda "set" the gripper.
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To have talent is to have limits. I have no talent therefor I have no limits.
Steve Prefontaine
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/24, 08:40 PM
10/24/05 1 hour of actual workout
-was playing basketball day before, and got kneed right in the upper quad muscle on the outside chasing the ball out of bounds....so ofcourse now I can barely walk...hobbling around...today I realized just how important legs are in bench press
Bench: snatch grip
135-15 reps
225-6 reps
275-3 reps
315-1 rep
335-1 rep
355-1+0 reps...SURPRISE!....last time I hit 365 for 2 ...fighting for the 2nd rep....this time the weight felt much heavier despite feeling fresher overall...couldn't maintain a tight arch or keep a good balance....or stabilize myself that well...
225-12 reps, had maybe 2-3 more...no spotter....did this set after incline bench press
Incline Bench Press: snatch grip
135-12 reps
225-9+0 reps
225-8+0 reps
225-10+0 reps, had a lot of rest between previous set....helping my friend train...
did a bit rotator cuff work...I did it yesterday as well so I took it easy....
can't tell you how pissed I am right now....was hoping to get to 405...now I am going to be struggling for next 2-3 weeks trying to overcome this contusion...and it's pretty deep...not as bad as another one I had to the front part of the quad a while back which took over a month to heal fully...grrrrrrrr....
on the bright side my friend, who's going to be officially Div I player on the USF basketball team is getting progressively stronger...he wasn't pushing himself hard enough....with his 'I can do 8 reps' I get 12+ good reps out of him...and I make sure he keeps his form, going down low enough on squats....I was watching others...the instructor shows them to go parallel then they do 1/2...I told my frien dthis is how he doesn't want to do them if he wants results...so he pyramided to 225 for 2 good deep reps for front squats....went quite a bit below parallel....(he's about 200lb....and probably 6'4/6'5)
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2005/10/27, 06:36 PM
10/27/05 30 min workout
Close Grip Bench Press:
135-12 reps
225-12 reps
275-3 reps
315-4+0 reps
335-2+0 reps
345-0 reps, lost control and let the weight shift forward a bit too much
345-1+1 reps off 2 inch board....paused completely
-did a couple sets of rotator cuffs then had to run to work...
-felt very strong
-my quad is feeling much better thanks to menthol/camphor , compression bandage and massages.....I was thinking of doing deadlifts but decided to give it a few more days
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2005/10/31, 10:33 PM
10/31/05 45 min workout
Deadlifts:
225-10 reps
525-1 rep+3 sec hold at top,very easy, much better grip
675-1+0 rep, fought for it, used wraps/straps
535-1 rep+5 sec hold at top, felt very light
545-1 rep+1 sec hold at top, started slipping, during lift, kept it up on finger tips
Hyper Back Extensions:
bodyweight+100 lb DB: 15 reps, felt very light
bodyweight+100 lb DB: 12+0 reps
bodyweight+100 lb DB: 10+0 reps
Did a bit of gripper workout today afterwards..doing negatives with HG250....
very happy how my grip is coming along...was hoping to get 5lb...and gained 25....525 felt like a piece of crap...as ronnie coleman would say 'light weight!'
:)
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2005/10/31, 10:35 PM
on 525 I didn't hold it till failure....535 I probably held closer to 10 seconds-until failure....it felt very light also...*
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2005/11/01, 12:54 AM
nice, very glad to hear it. that is an awesome PR.
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2005/11/02, 09:25 PM
11/02/05 60 min workout
Bench:
135-15 reps
225-3 reps, full 1 sec pause on chest on each rep
275-3 reps, full 1 sec pause on chest on each rep
315-1 reps, full 1 sec pause on chest on each rep
365-1+0 rep, barely got it....felt weak...still not recovered after heavy deadlift day...
225-21+0 reps, very pleased weight moved effortlessly, thought I had more but I lost some speed toward the end and that doomed me...I need to focus on keeping speed throughout set....
225-15+0 reps
225-16+0 reps
Did 3 clap push ups on wobble board for 365 for 1 rep and 225 for 21 reps sets....had no power on 365 but I noticed definite improvement on 225....had more endurance and strength throughout....felt very light....
cuff:
one arm internal cable rotation:
80-20 reps
100-20+0 reps
one arm external cable rotation:
50-10+0 reps
50-10+0 reps
what is the approx equivalence between internal and external rotation because I am 4 times stronger on internal rotation itseems...?
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2005/11/03, 12:25 AM
In males, the ER/IR ratio is usually between 64-72% on the dominant arm and 77-84% on the non-dominant arm.
If you want the literature and scientific data, then by all means, just ask. I find it pretty interesting, but most ppl might think its pretty dense stuff.
Also,
The recommended ER/IR ratio typically ranges between 66-75%, such that the external rotators are at least 2/3rds the strength of the internal rotators, to provide muscular balance.
Theres a pretty cool study ab it if you want it...
Is this what you were looking for???
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The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/11/03, 05:01 AM
wrestler you rock...you're a walking encyclopedia :)....
yes please post or send me the data/articles...I am quite interested in strengthening my rotator cuffs...also what do you think is a reasonable weight to be used? I try to slowly get heavier and heavier...10-20 reps....because I see too many athletes using 2.5 lb dumbells...and they are perfectly fine, they are not rehabbing....so I always feel weird using this much resistance for such delicate muscles....
tks
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2005/11/03, 09:31 AM
theres a major difference between prehab and rehab. you are prehabbing because you want to prevent injury. If you are benching 400lbs, whats the point in "strengthening" your rotators with 5lb weights. Do you think that your rotators only have to support 5lbs while exploding that weight off your chest????
ill PM the info to you... and anyone else that wants it.
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The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/11/03, 07:24 PM
awesome....tks again for the info...
that was my thinking....reduced the pain in my shoulders quite a bit...so now no pain....wish i started doing it earlier....
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2005/11/11, 06:29 PM
11/11/05 12:35pm
Bench:
135-15 reps, pause on chest for 1 sec on every rep
225-6 sets of 15 reps...last set had maybe 1-2 more....took me about 60 min....used snatch grip, thumbs past outer rings
-tried to do barbell shoulder presses but the rack isn't designed for it so after several attempts I gave up and decided to do DBs
100s-got them up with help but had no strength....0+1 reps...
60s-12+0 reps
70s-12 reps
80s-7+1 reps
rotator cuff:
-superset
outward one arm cable:
50-20 reps, had 2-3 more
60-6+0 reps
40-20+0 reps
inward one arm cable:
50-20 reps
80-20 reps
100-20 reps...had a few more...felt severe strain in the elbow tendons....didn't feel too good...
2:35pm END..
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2005/11/08, 05:31 PM
11/08/05 11:45am
Squats:
shoulder/bit wider stance
135-12 reps
225-12 reps..
-my hips were really stiff for some reason today...haven't done much of anything since wednsday...
315-2 reps deep....had no power....still used too much back midway....
-I have a tendency to rise a bit stick out my butt and then try to rise up...which has a resemblance to good morning....it's killing me....as easy as deadlift has been for me....the squat has been nothing but trouble...
315-2 reps
365-1 rep....paused at the bottom then rose up, stuck my butt/hips back and pulled through, using way too much back
quarter squats on a high box:
405-8 reps
455-6 reps
495-6+0 reps....went a bit too wide on the stance and almost fell backwards when sat down on the box....not good lol....
stiff legged deadlifts: w/ straps
545-2+0 reps, not counting rep getting it up
545-2+0 reps, not counting rep getting it up
sitting calf raises:
3-45s:15 reps, pause for 1 sec at top and bottom
3-45s:15 reps, tap and go....tried to rise up on toes as high as I could
3-45s: 15+0 reps, tap and go....''
1:45pm
END
-was a bit disappointed my friend bailed on me today...so i had to switch gyms midway so that I could have a cage and spotters if I needed it for squats....the main gym in USF for athletes has like a steel wall with adjustable pins every 2'.....but it has no safety bars to catch the weights...it's like a wall not even a cage....so i went to the rec center few blocks away...
not a horrible workout....although squat has been my kryptonite for the last few months...probably even longer...
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2005/11/14, 09:18 PM
8/14/05 2pm
Deadlifts:
225-12 reps
545-1 rep+3 sec hold at top...mod heavy
605-1+0 reps, came up with great difficulty...couldn't budge 2nd rep....still tired from SLDLs 6 days ago I am guessing
Pullups-+50lb(260lb)-8 reps+0
Pull ups-bodyweight-8+0 reps
Sitting Cable Rows: 250-10+2 reps
Standing alt db curls:
60s-8+0 reps
65s-8+0 reps
70s-4+0 reps
75s-3+0 reps
4:20pm END
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2005/11/11, 04:58 AM
11/09/05
-played a bit bball...sprayed ankle...had no energy...
Incline Bench:
135-15 reps, thumbs past outer rings
225-15+0 reps , index finger on outer thumbs
225-12+0 reps, pinkies inside outer rings
225-10+0 reps, thumbs past outer rings
bit cuff work...no energy...after 20 min left....
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2005/11/06, 11:59 PM
11/06/05 light workout...mostly trained my friend
Pulldowns:
250-10+0 reps to chin
Pull Ups:
bodyweight(~210)-12+0 reps
Sitting Cable Rows:
250-12 reps
250-12 reps
a bit of gripper work....
Real happy with my friend deadlift PR today... got up 315 and then 325 ....both PRs.....not bad for 6'7 205 guy...
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2005/11/07, 12:04 AM
============
Quoting from menace3000:
awesome....tks again for the info...
that was my thinking....reduced the pain in my shoulders quite a bit...so now no pain....wish i started doing it earlier....
=============
if it got you results then something must be right...
:)
congratulations to your buddy. That is huge, two pr's in one day, so close in weight. Thats awesome .
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The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/11/17, 07:19 PM
11/17/05 1:35pm
-had pathetic nutrition as of last 3 days....Mon/Tue were probably half of my usual calories...and yesterday was even worse with 2 real meals of burritto and then 3 slices of oily pizza....and not even a liter of water intake yesterday....about the only thing I did right was take my creatine drink before sleep....was afraid how this would impact my workout today...
Bench: snatch grip
-when I ask for a spot I ask the spotter to help me unrack and bring the weight over my lower pecs....
135-15 reps
225-25+1 reps !!!!! almost had 26th, but couldn't lock it out and had to stand up with it when I couldn't budge it LOL...with no spotter...probably woulda had 26th rep had I had help on unracking...tap and go
-went to shoot hoops for 20 min...was pumped
275-13+0 reps ...had a spotter...all myself
-went to shoot some more hoops, was waiting for my friend to show up but he went to another gym...o well..
295-6+1 reps...spotter helped on 7th...huge drop off in speed last 2 reps...
-played 10 min 2 on 2bball...then went downstairs when realized my friend wasn't coming
315-4+1 reps, w/ spotter
225-19+0 reps, thought i could get 20...had a spotter...
225-4+0 reps, this set i did with pinkies inside outer rings and after my rotator cuff work...no spotter...
Cuff work:
Two arm inner Cable rotation:
50-20 reps
80-20 reps
100-20 reps
120-8+0 reps
-had tramendous pressure on my biceps/elbow/tendons...didn't feel too comfortable lol
Two arm outward rotation with DB:
30s-20 reps
40s-10 reps, had difficulty holding them up, spent more energy on that....
.....one arm outward cable rotation:
..........40-12+0 reps....
I seem to have bigger gap in strength betweebn inward and outward rotation than is standard...guess I'll start doing outward rotation exercises first...in my rotator cuff work...
-overall I was very thrilled with today's workout...was thinking of either trying to go for 365 for 3 reps or 225 for 25....and my coworker suggested 25 rep goal...so I tried it today ...
3:35pm END
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2005/11/19, 06:19 PM
why so much internal rotation? You generally get enough internal rotation from your compound movements...
The breaks to play basketball remind me of something I used to do when I first started, I would lift for 20-30, take a 15 minute break, and do it again starting over fresh.
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Yes I realize my shins are bleeding. And its called a deadlift. Any other questions???
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/11/19, 06:22 PM
oh, just read the rest of your post. I would suggest that you could cut down your volume of internal rotation significantly. Most people have an imbalance in strength from their regular training (well, most weight training people individuals. I believe the study I gave you earlier was on sedentary individuals and "healthy" individuals).
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Yes I realize my shins are bleeding. And its called a deadlift. Any other questions???
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/11/20, 05:38 AM
I don't know I did just 4 sets of internal rotation and 2 sets of external rotation....should have probably focused more on outward rotation....what's the normal volume for rotator cuffs?
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2005/11/21, 01:13 PM
I'd say nill to low for internal rotation, considering you get considerable volume internal rotation from any pressing movements, and about 50-80 for external rotation.
But then, thats just what I would say... It's awesome that your taking that much interest in your rotator cuffs. You will thank yourself for it later. Trust me, rotator cuff injuries suck, and they weaken your whole shoulder, even after the muscle heals.
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Yes I realize my shins are bleeding. And its called a deadlift. Any other questions???
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/11/21, 08:09 PM
wait 50-80 total reps for external rotation?
How many sets do you suggest I split it up into? I like to build to heavier sets...of lets say 10-12 reps, failing on last couple...so something like 4 sets 20,20,15,10 of reps...?
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2005/11/23, 12:46 PM
11/23/05 8:15am
....got home at 1am last night from work....had about 5 hours of sleep....my coworker promised to go squat with me...but surprise surprise I was on my own...
Smith Machine squat:
135-12 reps
225-12 reps...seemed like a ton...
315-3 reps
365-2 reps
385-2 +0 reps....
smith machine bar is about 10 lb lighter...so all totals- 10lb...
Glute/Ham: set real low....I was pleasantly surprised it was bolted down....so no fear of falling over
-held 2 100lb Dbs....8+0 reps....all hamstrings...felt in the knees....insane pressure on hams/knees...
Sitting Leg Curls:
205-12+0 reps...
Calf Raises on smith machine:
385-8+0 reps
385-6+0 reps....
Incline Bench:
135-15 reps
225-15 reps, had a couple more
225-12 reps, had a couple more
touched chest, snatch grip...
not a bad workout...my squat is sht....enough said...
-i tried squatting yesterday..no strength....tried doing high box squats....worked up to 405 for 3 then tried 455...got stuck on 2nd rep and when i tried getting up with spotter...got up unevenly , left knee buckled came down sideways with weight still on me shoulders...so with one knee on the floor and other in squatted position I threw the weight backwards off me...it looked bad...my friend thought I fcked my knee up...but thankfully I got away fairly unscathed with just a slight tweak which went away...sigh..
9:05am END
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2005/11/23, 10:22 PM
50-80 as a GUIDELINE. I sometimes go as low as 3-4 sets of 8, and also, this is if your doing external rotation 1x per week. (I do it on DE upper day)
Also, the number of sets will depend on your number of reps per set. There is an inverse relation ship. For example, for other lifts, the optimal range is around 30. so this can mean 3*10 or 10*3.
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Yes I realize my shins are bleeding. And its called a deadlift. Any other questions???
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/11/23, 10:50 PM
Why did you do your squats on the Smith machine?
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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
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2005/11/25, 10:40 PM
11/25/05 4pm
Bench: snatch grip
135-15 reps
225-12 reps
275-6 reps
315-8+0 reps...new PR...tweaked right shoulder/arm a bit....was feeling somewhat lousy today so this was a bit surprising....
315-3+0 reps
225-22+0 reps....also a good improvement
225-18+0 reps, did this after rotator cuff work
one arm cable external rotation cuff work:
50-10+0 reps
60-8+0 reps
70-5+0 reps
40-20+0 reps, did them explosively...
went a bit heavy with low reps, but it seemed fine...
I switched to smith machine cuz my form sucks and I am unable to use significant weight...
6pm END
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2005/11/29, 06:06 AM
All this is impressive.
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2005/11/30, 04:20 AM
thanks rko...
haven't done much last few days...did some ab work and a bit of gripper stuff.....set PR in HG150 by holding it closed for 65 seconds...and possibly had 70 sec in me....and HG250 closed for 35 sec...
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2005/12/01, 05:08 AM
11/30/05 11:30pm
-getting over a nasty cold
Bench:
135-15 reps
225-24+1 reps...no power today...very disappointed...messed up my arch midway and there went my power in part....
315-7+0 reps...:::throws in the towel::::
225-21+1 reps, bounched too much....my left was giving out...
Sitting Barbell Military Presses:-down to parallel for elbows:
185-7+0 reps
185-6+0 reps
185-6+0 reps
Sitting Left arm DB french press:
40-8+0 reps, no rest after previous set
40-10+0 reps
40-10+0 reps
Sit Ups/Crunches on GLute/Ham:
w/45 plate-12 reps
w/75 DB-12 reps
w/ 100DB-12 reps...started to feel it a bit....good exercise..need to go heavier...
did HG250 gripper yesterday for 15+0 reps with right and 12+3 reps with left, then did HG150 closed hold for 30 sec with each hand
1:30m AM END
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2005/12/01, 08:48 AM
Hey man can you please explain to me what all the numbers mean? I kinda get the big on (225 for example) is a weight but am lost on the rest!
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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