Frank gets strong.

[Frank.S]

Originally Posted by Matthew

I can totally google this but I don't feel like it. Remind me again what ghrs are good for, in terms of improving which part of which lift.

I finally have a ghr bench available to me and I want to start using it just because I can, but I want to know if it would be helpful at all to me first.

it will help your deads and squats without taxing your body very much

same reason why a RDL helps a squat.

[Frank.S]

i am soooo busy lately. no sleep lately and in the last week ive given 5 presentations

today
diet: low day
training: rest day

may do cardio later, but im functioning off of about 8 hours sleep in the past 72 hours and things dont look to be getting better anytime soon so i may just sleep.

[bigDman]

rest up dude. With the lack of sleep I wouldnt push it

[Frank.S]

yep, relaxing tonight and hopefully be back to 100% tomorrow.

deadlift day tomorrow, going to change it up a bit.

Probally do a 2 inch below knee rack pull for 700lbs or so (hopefully, not sure where i am at due to reverse band work), then drop down to 6 or so singles at 500. Less taxing day then what ive been doing lately for deadlift day.

I just hope my glutes (make fun, i dont care) are recovered by tomorrow. Those split squats destroyed them and i was doing those to 'deload' a little LOL. Maybe ill keep them in the rotation, i think 6-8reps with 150lbs db's would be a good goal in the next few months, anyone think they are going to help me?

[bigDman]

split squats kill my glutes and hammies and I have seen a lot of good things from using them. 1 legged movements are all killer and I try to do one once a week

[Alcoholiday]

do you see a lot of benefit from single leg work? if so, you should keep them, if not, ditch them or keep them light.

[pjb923]

Split squats are brutal, I can see why you are sore after 2 sets with the 90's.

I always try to include some sort of single leg work in my routines. It's a great way to give your back a little break and push your legs hard without having to load up with a ton of weight.
I found this article a while ago and have been convinced of the usefulless of single leg movements since.
OverSpeedTraining - Articles: Bulgarian Leg Training Secrets

Forget the cardio tonight and go get some sleep!

[Simon C]

Rest up mate, sleep is much, much better than cardio

Rack pulls from 2 inches below the knee are fun!

[Alcoholiday]

pull a mark felix tomorrow!

[Frank.S]

hah. ill get right on that..

I suck at deads, I bet I have the strength to pull 40lbs more then i currently do, but my technique sucks so bad. I either stiff leg the thing, or hitch it.

It has improved greatly since last time I posted a deadlift video, but it still leaves alot to be desired.

[Matthew]

So work on your form, schmuck.

You might have to drop a few pounds to get your form right, but once you're pulling properly you'll make it back quickly. Your squat will benefit more from pulling with proper form too.

Just do it.

[Frank.S]

wasnt really feeling it today so i went a bit easier.

low rack pulls
100kg x 3
140kg x 3
180kg x 2
220kg x 1
260kg x 1
270kg x 1* <- may be a pr at this depth, not sure
blood shot out my nose about 5 feet and i called it, shouldn't have felt as heavy as it did.

deads from floor
100kg x 3
140 x 3
180 x 3
220 x 2
230 x 1
230 x 1

machine hack squats (deadlift stance)
40kg added to machine x 6
60kg x 6
65kg x 6
x6
x6 drop set -> 40kg x 10

DB curls
35 x 10e
40 x 10e
45 x 8e (pr hah)

left alot in the tank today, may deload a little bit this week. deads felt alright, speed was decent.

[RedLefty]

Again with the farmer's blow of blood? Dude.

[Frank.S]

meh, not a big deal, just kind of ruins my focus sometimes for the next lift.

its just to high of blood pressure at that moment i guess, whatever, my regular blood pressure is really good so im not to concerned

Its WAY better then puking half way through a squat LOL

[Frank.S]

oh yeah, diet = high day. high days are much better then low days.

body comp wise, im leaning up big time but not loosing much weight. meh.

[bigDman]

Originally Posted by Frank.S

meh, not a big deal, just kind of ruins my focus sometimes for the next lift.

its just to high of blood pressure at that moment i guess, whatever, my regular blood pressure is really good so im not to concerned

Its WAY better then puking half way through a squat LOL

Ahaha I just want to see other people in the gyms reaction to blood squirting out of your nose

[pjb923]

I 2nd what bigD said. You must scare the hell out of the other lifters in your gym.