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.
It's a great method. The deadlift is all concentric anyway, so I prefer to train GM's this way.
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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 same idea, but I don't have chains. Chains would be a much better option though cause they allow you to position the bar a little easier when setting up.
__________________
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.
You've never had problems with heavy GMs for singles?
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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've done them before, but the cost/benefit ratio is eh. I like them better for reps. If i'm going to injure myself, i'd rather it be on a heavy pull or heavy squat than a GM.
I wouldn't do it with a straight bar. Other than that, I could see it being great for developing strength as long as you aren't stupid about it.
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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
Heavy GM's done properly don't put your back at any more risk than a squat done properly. The key word is properly. There are plenty of guys doing 600-700 pound full GM's regularly with no back problems or injuries.
__________________
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.
Heavy GM's done properly don't put your back at any more risk than a squat done properly. The key word is properly. There are plenty of guys doing 600-700 pound full GM's regularly with no back problems or injuries.
yea, but you have to ask yourself if you're doing max effort, then your form is going to break down. What has more risk, a deadlift w/ broken down form, or a good morning
Why would a good morning have more risk? The worst your going to do is squat the weight up. If you get really stuck, fall down and the rack will catch it.
In my workout today I came off of the box funny on one of my squats, My legs moved before my hips and the weight shifted to my toes. I just ducked down and let the bar fall on the rack. Other then looking like an idiot, nothing bad is going to happen.
Why would a good morning have more risk? The worst your going to do is squat the weight up. If you get really stuck, fall down and the rack will catch it.
In my workout today I came off of the box funny on one of my squats, My legs moved before my hips and the weight shifted to my toes. I just ducked down and let the bar fall on the rack. Other then looking like an idiot, nothing bad is going to happen.
Exactly. You can't be afraid to strain and fail on ME day. There are obviously points where it becomes dangerous and you need to know your limits, but if form is off a little on ME day, who cares, just get the weight up. And like Frank said, if your form is compromised too much, drop the bar.
__________________
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.
I don't think you looked like an idiot with 430 pounds on your back, but whatever
__________________
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
a) ME Manta Ray Low Box Squat (about 12 inch box, 2-3 inches below parallel)
345 x 1
365 x 1
385 x miss
335 x 1
335 x 1
Did my best impression of Chuck V today. I stalled with 345, didn't get off the box the first time. Sat there for a second and was able to get it up. So actually a failed lift, but I knew it was mental so I put 20 more pounds on and nailed it. 385 wasn't happenin' though.
b1) Chest Supp Row - 135 x 5 x 6 b2) Blast Strap Push-ups - light band x 5 x 6
45s rest b/t sets
c1) Modified GHR (off ground, feet hooked under bench) - 5 x 5-8 c2*) Standing Ab Pulldowns / Hanging Leg Raise - 5 x 10-12
supersetted, about 45s rest
*The first 3 sets were with the pulldowns, last 2 with leg raise
d) Barbell Complex - empty bar x 10 reps each:
RDL
BB Row
Front Squat
Military Press
Back Squat
Reverse Curl
e) Corrective Stretches
What I learned today:
1) Low box squatting with a manta ray is great, never used a box that low before, felt good.
2) The reason my calves have cramped up on those GHR's before is because I had nothing to push against. Put the 150lb DB behind my feet so I could flex my calves against and I felt it all in the hammies!
3) I so much prefer not to be wearing my iPod in the gym. Today they had decent music playing and there were actually a decent amount of serious lifters there today so I had someone to talk to. I hate having that iPod on my waist, but most days with the music and the crowds of idiots, it's a must.
Quote of the day:
"I should point out that if you’re here and not giving 100% then get the fuck out." - Chuck Vogelpohl
__________________
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.
Damn Frank, you close stance box squat as much as you deadlift? That's crazy!
__________________
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.
Yeah, last week doing box squats (1 inch high mind you) I was soooo damn close to hitting 500lbs.. I should have had it. Im made to squat I think.. I dont really even train it that much compared to other things. I blame having short arms on my deadlift haha.
I always get one or two more after I fail a lift. Just can't walk away at that point, but that's just me. Why do you do your ME box squats high? Just curious.
__________________
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.
I dont usually, just have been for the last month or two.
My sticking point is pretty high in the squat, its probally 3-4inches above paralell. i find with a bit of a higher box I can blast through that point a bit easier. For whatever reason, I get a big stretch reflex carryover. Ive failed squats 2-3 inches before locking them out in the past.
Man, you're just an oddball dude! Kidding, good job identifying your weakness and working at it. For me, if I get out of the hole, the rest is cake.
__________________
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.
werd. I respect that Frank, you're very good at reading your lifts
__________________
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
Man, you're just an oddball dude! Kidding, good job identifying your weakness and working at it. For me, if I get out of the hole, the rest is cake.
Decend faster, train that stretch reflex
Thanks guys, I sometimes think I can read my lifts well and other times I cant. Just a few months ago alco suggested throwing in more GHRs, and i did, now im realizing some of the carryover they have had lately. Would have not done them if not for that. Lifting is weird.
And he had probably had amount 3 times the amount of weight. Said I did my best impression, didn't say I duplicated him! That is true though, I know I easily could've had a double, shoulda woulda coulda, ya know?
__________________
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.
3 Mar 07
Bodyweight: 178lbs up 9lbs from 4th Feb 07, minimal fat gain
Deadlift
278lbs x 6
278lbs x 6
278lbs x 6
278lbs x 6
I have been adding about 10-11lbs each week to the deadlifts for a while now, last couple weeks my grip on the left hand has been feeling weak on the alst few reps, made all the reps, but had to reset grip between alot of the reps,
I think ill try 289lbs next week anyway, and see what happens, I think i will make all reps, as grip seems to be my weak link now, I'll try not to drop the bar!
Will attempt 201lbs 4 sets of 9 squats tonight.
Up 9 lbs in a month, minimal fat gain -- But i will cut soon anyway, been training since aug 05, where i was skinny as hell(pictures scare me), and have never attempted to cut, so, looks like its time to get those ript abz!
Yeah cutting doesn't look fun, i will hate not eating as much as i can all the time, and i will hate adding more volume to all my workouts, and other extra shizzz,...
But, my parents are saying im too big now, I think its because i told them i was 178lbs, i think i have a "overweight" BMI.
They are now forcing me to eat less, by not buying all that canned tuna/salmon/prawns etc. damn!!
I figure if bulking is gonna slow down now(no more 9lbs a month), i might aswell cut before i try bulking again. If i cant get enough calories ill start training more for strength.
Ah well, parents... I will move out start of next year anyway hopefully.. FREEDOM!
To get serious strength gains, you need to be in a surplus.. Or your recovery just wont be there.
I like my new rule which I made up 5 seconds ago, no cutting unless:
a) You are over 15-18%bf
or
b) You can deadlift 2x bw... and still want to cut.
This would make everyone stronger. The yo-yo weight gain/loss holds back strength and is not healthy for the body. Just eat clean and lift heavy, your in your prime years for growing muscle, it will never be easier then now.
Ok, im not over 15-18%,
2x bodyweight deadlift? hrmmm, no, but im close haha
I will still try to eat heaps, but it will be hard, i could buy my own food but.... i would have to be sneaky about it, and it would cost me money....
zzzz....
Nice work bro...deads are looking good. Sucks about your parents though. If you really want to keep getting bigger, you could do one of these:
1)eat at your friend's house
2)get free food from school. I know my school gives us milk for breakfast. If they give you breakfast/lunch you could hoard it lol.
3)be creative with what you have at home...whatever food you do have, just eat a shitload of that.
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