Dont you already have a bar like that from Pitbull?
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I helped my friend and wife move a couple days ago. It was 93-95 degrees out with the heat index over 100. We had to move things from a storage unit to a uhaul for 6hrs. it was MISERABLE. it was a 10x15' unit into a significantly smaller uhaul. But, what are friends for? They're going to Georgia, so i hope they have a safe trip there. But, i'm glad i'm not helping them unpack. Drank over a gallon of water that day alone.
I was wiped yesterday, so i didn't make it to kokomo at 6am. I may or may not be heading down there the next few weeks because Chad won't be training for 4 weeks b/c of 2 contests (including Americas strongest man), and a vacation. I may train with the other guys, but we'll see.
DB Forward Lunge: 25x8x2
PMSH: 10x10x2
Face Pulls: 2x10
Ab work tonight
First time back squatting in MONTHS and it felt great. No hip pain, and i felt a lot more flexible and able to maintain good back position.
The speed wasn't there yet, but i think i was flexing off the box well, and not using my back to get off it or rocking, which is good.
Speed pulls felt good. I need to get used to doing heavy farmers again, and the guys i train with do farmers picks all the time, so we'll see how they work.
Vid of 2 sets of squats, and 2 sets of pulls...
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Box squats look really, really good, Zach. I'm glad you took the time to rehab yourself and gain some flexibility. You'll be adding a bunch a weight to the bar in no time.
P.S. You gotta stop listening to the classic rock station cuz the Styx wuz hurtin' my ears! (I saw them in concert once btw).
Box squats look really, really good, Zach. I'm glad you took the time to rehab yourself and gain some flexibility. You'll be adding a bunch a weight to the bar in no time.
P.S. You gotta stop listening to the classic rock station cuz the Styx wuz hurtin' my ears! (I saw them in concert once btw).
thanks!
yea i know, i need to get a station w/ an ipod dock. I'm too lazy to haul cds to my garage. That's alice coopers show too, and it seems like all he plays is crappy classic rock (REO, styx, etc)
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yea i know, i need to get a station w/ an ipod dock. I'm too lazy to haul cds to my garage. That's alice coopers show too, and it seems like all he plays is crappy classic rock (REO, styx, etc)
I actually like "classic" rock if we're talking rock from the 70s and early 80s, but not the same old songs they always play ya know? Bring on the Ted Nugent, Rolling Stones, Van Halen (w/DLR only), etc! The good songs.
Box height looks a little high? or is there a reason for this.
yea, it'll be lowered over the subsequent weeks. It's just to make sure my form stays solid, and also that my hip and flexibility are there. We did the same thing with the front squats, and it worked well.
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did 30 minutes of foam rolling and stretching before bed last night. Felt great this morning.
6-30-09:
yada yada
A1. Football bar bench:
up to 125x8x4
A2. BA Chins: 4x8
B1. Pushups: 2x10
B2. ITYs: 2x10
B3. Face Pulls: 2x10
felt good today! My best single set close to the 8 rep range is only 135x9, so 4 sets with close to that weight is pretty good for my second workout back.
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Box Squats (lowered another 1" or so):
up to 175x3, 185x2
then back down to 150x5
these are very close to parallel. I may go down another inch though, and lower the weight.
Speed Farmers Pulls:
a bunch of singles up to 170/handx1. This was the fastest single i've done. Getting back to where i was before.
Soooo tired. Work sucked today and now i have to wake up at 4:45 tomorrow to open. I'm considering getting ACE certified to get in at a gym around here, then go for CSCS. I want to get to training athletes and people, and i don't know if i need more education or not. Every trainer at the gyms here are only ACE cert without a degree in a related field. But, i do need experience training people, period. I'm not going to get it doing what i'm doing now.
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Box squats look good imo, just open your groin up when you are decending a bit more and stay tighter, looks like you are not that tight in the hole. I think with your height a little wider stance may be worth considering.
also - i hear you on the training thing. That what I wan't to do as well. When I have my little gym up and running I will be doing some training. I'm looking into training for athletes who can't (or, parents can't) afford a fancy trainer. There is one guy here who trains athletes and is a good trainer, but his prices are high and I know that some of the kids just can't afford to go that route.
I'm obviously not going to have full eleiko sets like the other guy, or alot of the training knowledge, but I know I can help these kids get stronger and better. If I could make a living out of training athletes I would do it for a second even if the pay did suck. But, If I had to help a 190lbs man/lady drop 20lbs and they dind't want to put forth any effort, just kill me.
I can't do anything about the rich kids whos parents spend $400 a month getting their kids trained at Golds by a trainer who got a weekend certification and knows shit all about anything other then 300 different 'functional' movements..
Box squats look good imo, just open your groin up when you are decending a bit more and stay tighter, looks like you are not that tight in the hole. I think with your height a little wider stance may be worth considering.
yep, i agree on opening the groin a bit more and staying tighter. The stance is pretty much the width of my power rack, so, i can't really move it out that much more without setting up outside the rack.
Quote:
also - i hear you on the training thing. That what I wan't to do as well. When I have my little gym up and running I will be doing some training. I'm looking into training for athletes who can't (or, parents can't) afford a fancy trainer. There is one guy here who trains athletes and is a good trainer, but his prices are high and I know that some of the kids just can't afford to go that route.
I'm obviously not going to have full eleiko sets like the other guy, or alot of the training knowledge, but I know I can help these kids get stronger and better. If I could make a living out of training athletes I would do it for a second even if the pay did suck. But, If I had to help a 190lbs man/lady drop 20lbs and they dind't want to put forth any effort, just kill me.
I can't do anything about the rich kids whos parents spend $400 a month getting their kids trained at Golds by a trainer who got a weekend certification and knows shit all about anything other then 300 different 'functional' movements..
I would love to open my own facility someday in the future. Mike R and Bill have a great small facility where they train a good number of people, but also supplement with a wide online training base, which i think can be really successful.
I really want to talk to Mike and also Chad about what they think i should be doing in the steps to get there. I know i need to put in my time training in a gym though to get familiar with things, so that's first, i think.
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Put your rack on top of some big peices of wood so your feet can go underneath the sides. Thats what ill be doing when i setup my gym. Then you can also do sumo rack pulls and stuff if you ever wanted.
Put your rack on top of some big peices of wood so your feet can go underneath the sides. Thats what ill be doing when i setup my gym. Then you can also do sumo rack pulls and stuff if you ever wanted.
actually, i was thinking of maybe building a platform over the top of the bottom part of the rack.
But elevating it on cinder blocks may work as well.
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Form looks great Zach! Looks like your hips stayed pretty tight through the motion, though it's always good to be mindful of it. Very excited that all this rehab has worked for you!
Hey, so did your sister come up to the D to see The Gories? If she did, what did she say?
P.S. When I was in Tampa with Wendy she got me hooked on the Green Tea Lattes made without the syrup. Nice for a change. I don't do caffeine in the PM cuz otherwise I can't sleep AT ALL.
Hey, so did your sister come up to the D to see The Gories? If she did, what did she say?
P.S. When I was in Tampa with Wendy she got me hooked on the Green Tea Lattes made without the syrup. Nice for a change. I don't do caffeine in the PM cuz otherwise I can't sleep AT ALL.
yea she did. they stayed at The Atheneum? They said it was an awesome show i guess, and greg cartwright played the next day on a rooftop somewhere.
GTL w/o syrup are ok. They're kinda overpriced though, IMO. We have a new vivano smoothy that's pretty good (the strawberry banana one) and would do well as a PWO shake b/c it's got whey protein, fiber, and all natural juice.
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bw: 204 this AM. I would have no problem cutting weight for the 200lw class in a show. haha.
The usual warmup and lots of foam rolling. Felt nice and loosey today.
Box Squats:
worked up to..
185x1
195x2
205x1
s/s
DB Lunges:
25x6
30x6x3
Farmers Picks:
130/handx1
150x2
add belt
170x1
180x1x2
Farmers and squats are getting better and no pain! I can't complain. I'll be back to where i was before number wise in the next month or two, and 30lbs lighter.
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yea she did. they stayed at The Atheneum? They said it was an awesome show i guess, and greg cartwright played the next day on a rooftop somewhere.
GTL w/o syrup are ok. They're kinda overpriced though, IMO. We have a new vivano smoothy that's pretty good (the strawberry banana one) and would do well as a PWO shake b/c it's got whey protein, fiber, and all natural juice.
I used to live a block from that hotel. That was BEFORE they built that big-ass casino though. I moved to the 'burbs once they broke ground on that monstrosity. The GTLs are good, but I only drink them for a change sometimes. Those vivanos are damn good though - I like the choco ones and get them for breakfast a lot when i travel.
Oh, nice workout. Those numbers are really coming up nicely! Can't believe you're that much slimmer too. It's allllllllllllll happening (said in an Almost Famous kinda way)!
I used to live a block from that hotel. That was BEFORE they built that big-ass casino though. I moved to the 'burbs once they broke ground on that monstrosity. The GTLs are good, but I only drink them for a change sometimes. Those vivanos are damn good though - I like the choco ones and get them for breakfast a lot when i travel.
Oh, nice workout. Those numbers are really coming up nicely! Can't believe you're that much slimmer too. It's allllllllllllll happening (said in an Almost Famous kinda way)!
i'm actually not a fan of the chocolate banana ones. Not sweet enough for me.
I got the tea from Teavana today too. I'll let you know how i like them!
Yep, numbers are coming along well, but i think the loss in bodyweight is gonna hurt me some in some events. Like i did 500lb sled pulls a few weeks ago, and i could tell the extra 30lbs helped a lot with the leverage.
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i'm actually not a fan of the chocolate banana ones. Not sweet enough for me.
I got the tea from Teavana today too. I'll let you know how i like them!
Yep, numbers are coming along well, but i think the loss in bodyweight is gonna hurt me some in some events. Like i did 500lb sled pulls a few weeks ago, and i could tell the extra 30lbs helped a lot with the leverage.
Sweet and low is your friend. If you use a pink and a blue together, it's sweet, sweet synergy. Mmmm.... nothing beats aspartame AND saccharine.
Football Bar Bench:
up to 145x5 (150x5 was my best pre injury (fat) pr), then 140x5x4
Chins:
bwx2+3 banded, then 4 sets of banded chins
ITWs: 2x10
Face Pulls: 2x12
Rotators: 2x10
Then some gun show work.
I made an awesome soundtrack to listen to while i worked out. Consisted of The Ponys, Trail of Dead, Bon Jovi, Pearl Jam, Beasties, Nirvana, NIN, Joy Division, and Primal Scream among others. It was nice listening to something besides Styx.
Good workout.
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I made an awesome soundtrack to listen to while i worked out. Consisted of The Ponys, Trail of Dead, Bon Jovi, Pearl Jam, Beasties, Nirvana, NIN, Joy Division, and Primal Scream among others. It was nice listening to something besides Styx.
Good workout.
Nice! Well, except for the Bon Jovi. Swap that out for some Motley Crue and I'm there! Also, have you watched the movie Control yet? Really good.
Drank over a gallon of water that day alone.
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