Todays workout (am/pm split gone for this week)
ME lower
Box Squats (1 inch above //)
140 x 5
230 x 5
320 x 3
410 x 3
460 x 3 <-pr 480 x 1 <-pr
500 x F <- sooooo damn close. If I skipped the 480lbs I would have had it damn easy. Form was a bit off and I stalled out.
Lat pulldowns
heavy x 12
x12
x12
GHR
bw x 8
x8
x8
Biceps
40lbs x 10
x 10
37.5 x 10
Disapointed I did not get the 500lbs squat because it felt pretty light. Im thinking if I wore my squatting breifs/belt/chuck taylors my squat right now would be in the 600s with a walkout (old PR of 551lbs was with a monolift). At the time I had a max high box sqaut around 440lbs if I remember right. My weakness is my hips, makes sense as I havnt really trained them at all in the past few months. I attribute my squat getting better to GHRS and sumo deads, because I really havnt squatted much. Feels good to finally get my numbers back up, after I went from 230lbs to 200lbs I was worried my max effort strength would be down, turns out it is not.
PM workout
DB Bench
40 x 10
70 x 10
80 x 10
80 x 10
75 x 10
Reverse pec dec
160 x 12
x 12
x 12
DB Skull Crushers
30 x 8
x8
x8
Upright rows
100 x 10
110 x 10
100 x 10
100 x 10
preachercurls
meh
Good workout. Gym was dead. Figure comperitors there at night, didnt know this. Might try to get in more night workouts! hah. Tomorrow off.
x 19 times in a row? Is this some kind of new form of static periodization or something?
__________________
I do not workout. I TRAIN.
I do not eat. I FEED.
I do not sleep. I RECHARGE.
My greatest fear in this life is the fear of being ordinary.
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
ive come to the conslusion that todays workout absolutley drained me. I have not moved more then a few feet all day long.. I dont think ive ever felt like this post-workout before, wow.
The plan is to take it a bite easier for the next few days, then try hit a deadlit pr a week today (no more birthday lift, turns out im going to see my parents for a few days then). Im hoping 525lbs+ sumo deadlift.. A nice 30lbs pr would make it a good day.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
since this is the deadlift thread I thought I'd post all my deadlift related PRs, ect.
box squat-225x2-PR
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
DB Bench <-inspired by the thread in the training discussion..
50 x 10
70 x 10
90 x 8
100 x 5... F on 6.
Upright rows
100 x 10
122 x 10
100 x 10
x10
Seated DB Military Press
60 x 6
75 x 6 <- big pr.
60 x 6
Then some side raises and some machine presses.
Good workout overall. Even though I weigh less, ive only lost one or two reps on the DB bench, im sure ill get those back next time I do them. Taking back the volume a notce and upping the weight here for a bit.
How do you find the upright rows--do they bug your shoulders?
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
I only bring the bar to my nipples and I use a wider grip. Im trying to bring out my side/back delts a bit because my front delts are overpowering my shoulder and I feel this is why ive had some shoulder injuries in the past. My shoulders are 'rounded' they always have been, im trying to solve it or at least make it better.
Plus.. Upright rows/face pulls all that stuff can build muscle on your back that allows you to place the bar lower. So you have squat more! hah.
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Barbell Back Squat ATG:
196lbs x 9(PR +6lbs)
196lbs x 9(PR +6lbs)
196lbs x 9(PR +6lbs)
196lbs x 9(PR +6lbs)
Ill stay at 196 lbs for atleast another week, then try 201lbs the week after. Pushed hard on last couple reps, really squeezing and pulling at the bar haha.
Sumo Deads
135 x 5
225 x 2
315 x 1
405 x 1 505 x 1 <- 30lbs PR 520 x F <- About 1 inch away from locking it out..
Conventional Deads (havnt dont for exactly 2 months)405 x 1
455 x 1 520 x 1 <- 25lbs PR.
Overall not bad.
Both sumo and conventional im weak at lockout, Im positive ill be able to get another 50-70lbs more off the floor on either of them (if anything, sumo is easier off of the floor for me.).
I was pissed after missing the first 520 though, so I decided to try some conv deads. I think I would have had another 10-15ish pounds in me if I did them first, I was beat by the time I pulled 520 conventional. I have no idea how my conv dead went up though, I have done almost no lower back work lately, nor have I practaced them for 2 months!
So ive gone from
495lbs @ 220 = 2.25 co-efficient
to
520 @ 200 = 2.6 co-efficient
if you look back at your training, you've been focusing a lot more on GHRs. Before, you weren't doing them, or could only do a few reps with them. I told you man, GHRs are one of the best hamstring builders.
Frank, do you have any videos posted somewhere? I want to see you lift dude
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Been thinking about my deadlift lately, I need more good mornings and upperback work I think.. Continue with the GHRs for the hams and see where that gets me. Deadlifts have always been kind of weak compared to my squat so I want to improve on them greatly.
Ya I won't comment on the form just because you're lifting back in october about 150 more than I am now
Nice shoes though.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
On the 520lbs pull, It was semi-stiff legged, but it was probally a good 2-3 inches lower then the posted video.. My flexibility is better now.
I agree lats are important, I may have to put BO rows back into the mix of things, as well as keep pullups/chinups.
Im thinking my next training cycle (starts monday) will consist primarly of:
Close stance box squats
BB RDLS (emphisis on glutes firing through).
Pendaly rows
High rep GMs (to get back into them.. 6-10 reps maybe)
Bunch of singles on the conventional deadlift (5-6 @ 85ish%)
Looking back on my logs, im not convenced rack pulls help me at all. I usually can only do 400-450 even at knee height.. Yet I can pull that from the floor no problem, I must be strong lower in the movement.
Ya I won't comment on the form just because you're lifting back in october about 150 more than I am now
Nice shoes though.
haha, I only break out the CTs on max attempts these days. Nike Frees are better overall.
Yeah my forms bad on that lift.. it was like a 45lbs pr when I pulled it so I didnt really care about form, I just wanted to lift the sucker. At least It was a somewhat 'smooth' lift, no jerking the weight and such.
and about my 'real' name.. lol. Im telling you guys, 90% of the people I know do call me frank.
one more thing that i'll say, is if you do GMs, and you want to target conventional, do them with a close stance. That's the way i've been doing my gms recently, and i can really feel my lower back strength increasing. It just doesn't make sense to do wide stance gms to improve a conventional DL if your feet are around a foot apart. I did wide stance when i wanted to improve my squat, and it worked b/c i think it also hits the hips.
i know you read elite/westside articles too, but they have some of their athletes use GHRs up to 5 times a week to bring up lagging hamstring strength. This isn't the case with you, but you might want to consider throwing in some ghrs at the start of all your workouts w/ just bodyweight when you can knock off 8-10reps. I did this before and i liked it.
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