I chuckled at that comment on your video: " I do 365 and I've been only training for a month. I'm 16, so you suck for your age." Idiot. Other than that, nice work Frank!
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Jeeze. If you suck for your age I'm fucking screwed.
__________________
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
Well boys and girls, a max pull for me wont take place until at least June, so we'll have to see how that pans out with the season starting on Friday. I will be switching up to my inseason routine which has a lot of heavy dead variations, so we'll see how they carry over to my max.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
"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
Pretty happy with the bench, most reps ive ever gotten with 230lbs I think, not sure about that though. Havnt done full ROM bench in months, I figure in a few weeks ill be hitting 230 for 10.
Forgot to mention, ive layed off of the full ROM benching for a while, and for once in my life, it wasnt painful. I think facepulls, reverse flys etc have finally got my shoulders to sit better. If this keeps up through this training cycle, then my bench will be my next focus after the 600lbs pull.
Good Mornings
140 x 10
160 x 10
*low weight, damn low and perfect form.
Curls
40 x 8
42.5 x 8
37.5 x 8
Not a bad workout. Upperbody still sore from wednesday, on the good mornings it hurt alot because my hands were behind my head and chest got stretched out, its damn sore.
"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
Name-current(goal)
ParanoidAndroid-305(400)
Frank.S-520(595)
mAtThEw-315(415)
JimmyC-305(365)<-----Leader-60 lbs to go.
Cynic-315(415)
Grant-275(365)
Simon C-322.3(425)
TheSteve-595(595)
Kevin T.-340(440)
absence-295(395)
Alcoholiday-330(450)
TimmyTM-245(345)
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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'll get in on this. Should I post all my training here or just relating to the deadlift? Right now I'm at 500, keeping with the title of the thread I'll make my goal 600, although my personal goals are in a little smaller steps. Today's training:
2 Mar 07 - DE SQ/DL; Week 1
Mobility Work
Ab Stabilization
a) DE Box Squat (1 inch below parallel)
12 x 2 @ 185; 45s rest
b) DE Deadlift
10-12 x 1 @ 225; 30s rest
3-4 x 1 @ 135; 30s rest
My normal weight for this first week in the cycle would be 250 (50%), but my back and hammies were still a little tight.
c1) Back Ext GHR w/ light band
c2) Hanging Leg Raise
3 x 8-10; superset, about a minute rest
d1) DB Step-Downs - 30lbs x 5, BW x 5
d2) Dragon Flags - 2 x 3
superset, about a minute rest
e) Glute Activation / Corrective Stretches
What I learned today:
1) Always have spare socks in your gym bag. There's a ton of snow on the ground right now and the gym parking was covered in slush. Got out of my truck and what looked like a 1/4 inch of slush was actually a 3 inch puddle. Both of my tennis shoes and socks got soaked. Luckily today was squat day so I had my chucks in my bag, but I had to dry out my socks using the hand dryer in the bathroom. Guess I'll wear boots to the gym when it's wet.
2) Felt GREAT to box squat for speed again!
__________________
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.
Nice speed day, I havnt done one of those in a while, sort of miss them, guess I have been doing alot more RE work lately and it seems to be working.
I have a feeling that this thread/goal of adding 100lbs is going to go on for quite some time, no big hurrys here, just pushing each other to move some serious weight.
What are you talking about, I was gonna attempt 600 tomorrow and win the challenge.
I know, I have a raw meet on Aug 4, I'll have a clear goal as it gets closer. I'm thinking it'll be in the 520 range, would be higher, but I'm also trying to cut weight.
__________________
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.
Nice, dont worry about cutting weight and gaining strength.. Ive just done it and it wasnt that bad. I just brought my training volume down and kept the weight off, I relied all on diet to cut the weight. Pulling 520 now at about 200lbs feels much better then 495 and 220+ lbs ever did.
Nice speed day, I havnt done one of those in a while, sort of miss them, guess I have been doing alot more RE work lately and it seems to be working.
I find it works best to switch between the 2 every several months. RE work is great for early offseason to put on muscle and it adds strength endurance and work capacity. Then as it becomes stale or you're looking to cut or maintain weight, DE work is great because it's more of a neural adaptation. Builds great form as well which is why I use it leading up to meets. That's how I use them anyway. It's just like with plyometrics, they aren't effective when used all the time.
__________________
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.
Mobility Work
Ab Stabilization
2 sets:
1) One-Arm DB Protractions (serratus anterior activation)
2) Supine Internal Rotations (subscapularis activation)
a) Form Bench Press
A bunch (probable like 15) of sets of 2-3 with 135-185lbs
First time benching a bar in almost 4 months, so obviously was really light, just working form and finding a groove. Probably do this for 3-4 weeks before I start putting weight on. Shoulder felt fine though.
b1) T-Bar Rows (wide angled grip) - 115 x 6x3, 135 x 2x3
b2) Rolling DB Tricep Ext. On Floor - 40's x 8x3
45-60s b/t sets
c1) Cable Face Pulls - 60 x 3x8-10
c2) 3 way neck (back and sides) - 80 x 3x15
superset, 30s b/t each
d) Zottman Curls supersetted with Wrist Roller - 2 sets
Thought about Farmer's walks for a second, but decided against it, my traps and upper back have had enough this week.
e) Corrective Stretches
What I learned today:
1) In my first session back I was surprised I discovered a new technique to getting my legs into a bench. I used to keep my legs and glutes tight through the whole thing, today I relaxed them on the negative (still kept my upper body and abs tight), but as soon as I press the bar off my chest contracts my legs (particularly the glutes) and drive my heels into the ground, trying to push my entire body towards the top of the bench (head end), thinking of pushing my body away from the bar, not the other way around. I could get the bar off my chest without even really pushing with my arms using this technique, can't wait to try it under heavy weight.
__________________
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.
Started my GPP plan today. Now that I don't have the caloric surplus to help with recovery anymore I figure I better get my work capacity up. Probably won't post everyday's work, but here's the plan:
Off Days: (3x week)
100 reps band GM's (spread over 3-4 sets throughout the day)
100 reps band tricep extension (spread over 3-4 sets throughout the day)
When I do each set of GM's and tricep extension's, pick two other band exercises for 1 set each:
Knee Spreads sitting on box
Knee Spread Box Squats
Hip Side Steps
Terminal Knee Extensions
Pull-Aparts
External Rotations
Scap Push-Ups
Cuban Press
Pull-downs
Face Pulls
For example, today I did:
Early Morning:
25 GM's
25 Tri. Extentions
30 Side Steps (15 each leg)
25 Push-Ups
Mid-Morning:
25 GM's
25 Tri. Extentions
25 Knee Spread Box Squats
25 Chest Presses
Mid-Afternoon:
25 GM's
25 Tri. Extentions
25 Terminal Knee Extensions
25 Face Pulls
Tonight:
25 GM's
25 Tri. Extentions
25 Side Steps
25 Pull-Aparts
Along with that, I'll have a gym session each off-day hitting weak points (always hams, back, abs, and tri's):
Pick 2 of these:
Dimel Deadlift
Cable Dimel Deadlift
Back Ext GHR
Pull-throughs
Alternate the first one with an ab exercise (pulldowns or hanging leg raise)
Alternate the second one with back or tri exercise (DB tri's, face pulls, or seated DB cleans)
light weight, 20-30 reps, 2-3 sets
Training Days: (4x week):
Seperated from my main training session, I'll simply do 100 reps of 2 band exercises:
Knee Spreads sitting on box
Knee Spread Box Squats
Hip Side Steps
Terminal Knee Extensions
Pull-Aparts
External Rotations
Scap Push-Ups
Cuban Press
Pull-downs
Face Pulls
__________________
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.
Wow. Thats alot of reps. That would kill me I think.
How much cals are you running? Ive been trying to maintain weight but ive noticed it starting to climb a few lbs (not neccesarly bad..). This is at around 3500, I figure in the middle of summer ill goto 2800 for a bit and try drop a few more lbs.
I don't know, I don't count calories. I follow the 10 habits, eating a 'plate' of food about 3 hours. Keep in mind, this is all low intensity. Those sets of band exercises take all of 5 minutes, just getting the blood flowing, helping recovery.
__________________
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.
Since this is the deadlift thread, I thought I'd ask my question here:
would back extensions(heavy) have a good carryover to my deadlift? I set up high and I use my lower back when I pull. It seems that back extensions would be a good way to strengthen my back/help my pull.
Any thoughts/suggestions?
__________________
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 set up high and I use my lower back when I pull.
Why? Your hips have the potential to be much more powerful than your lower back ever will be.
To answer the question, yes, back ext. will build the muscles that deadlift. But not alone, it's a tool and should be used with GHR, RDL, Pull-throughs, Dimel Deadlifts, etc.
__________________
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.
__________________
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
I was referring more to assistance stuff, I use GM's for ME. But that's a good point, GM's are great for the deadlift.
__________________
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.
How many reps do you usually do with a ME goodmorning?
__________________
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
I usually do them concentric only, reps of 1-3. When I do multiple reps, I reset between each one. I GM it up, squat it back down to the pins, then get out from under the bar and reset, then go again, about 15 seconds rest between reps. This is with the safety squat bar. Sometimes I use the standard bar, and I do both the eccentric and concentric, and always do triples with this, never heavier with the eccentric in there.
__________________
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.
The deadlift is likely the best deadlift builder remember... Reps, varying heights, syles etc.
Form on the deadlift is funny. Im not built to deadlift what so ever. I have to wear tight underwear on deadlift days or I will slide the bar into my nuts.. My arms are about 3 inches to short for my body... Snatch grp deadlifts will actually prevent me from having kids I figure. So in no way should my form resemble anyone elses, you have to find what works best.
If I start with my hips low, I have trouble locking out the weight. If I start with them high, I have troubles off the ground. Ive yet to find my true 'sweetspot'. If I point my feet outwards instead of straight ahead, its the same thing.. Lockout is easier but off the ground is harder.
All that being said, screw back extensions. GHRs, sldls, etc will have so much more carryover. IMO a back extension is like a tricep kickback trying to help your bench. Yes, it could.. But not enough to do much.
I usually do them concentric only, reps of 1-3. When I do multiple reps, I reset between each one. I GM it up, squat it back down to the pins, then get out from under the bar and reset, then go again, about 15 seconds rest between reps. This is with the safety squat bar. Sometimes I use the standard bar, and I do both the eccentric and concentric, and always do triples with this, never heavier with the eccentric in there.
Interesting.. I think I could handle more weight this method. bringing the weight down is always the harder part for me. Ill have to try this one day.
I usually do them concentric only, reps of 1-3. When I do multiple reps, I reset between each one. I GM it up, squat it back down to the pins, then get out from under the bar and reset, then go again, about 15 seconds rest between reps. This is with the safety squat bar. Sometimes I use the standard bar, and I do both the eccentric and concentric, and always do triples with this, never heavier with the eccentric in there.
Suspended chain GMs?
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
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