Road to 400 Log

[Ian Kay]

Floor Press
2x5-95, 2x3-115, 135x3, 145x3, 155x3, 165x3, 175x3, 185x3

Close-grip Bench
6x8-105

Chinups
4x4

BB Holds
5x8secs-225

Rotator Cuff Work

[Ian Kay]

Box Squats
BAR-8, 95x5, 115x5, 135x3, 2x2-165, 3x2-155, 3x2-145, 225x2

Dimel Deads
2x20-135

Raised Leg Crunches
2x15, 1x12

Ham Raises
3x10-140

Pullthroughs
3x8-130

[Ian Kay]

Dynamic Bench Press
8x3-115 (+10), 2x2-175 (+10)

JM Press
4x6-105 (+10)

Supinated BB Rows
3x8-135

Seated Rows, neutral grip
2x8-100

DB Shrugs
2x10-50's

Hammer Holds
3x10secs-40's

Farmer's Walk
3x75's

EC Cuff Routine

[Ian Kay]

Deadlifts
BARx3, 95x3, 135x3, 185x3, 225x3, 275x1, 315x1, 335x1 (PR)

Good Mornings
4x6-185

Hanging Leg Raises
3x6

Floor GHR
7,7,5 (lots of arm support)

Pull Throughs
4x6-150

The 275 was with overhand grip, came up fine. That's the most I've pulled with an overhand grip, no straps. The 335 was a mixed grip, came up real smooth. I'm glad I gave up straps and took on grip training!

[Ian Kay]

Floor Press
2x5-95, 115x3, 135x3, 155x3, 175x1, 195x1

Regular Bench
95x1, 135x1, 185x1, 205x1 (PR)

Skull Crushers
5x8-45, 1x6-45

Chinups
7x3

BB Holds
4x10secs - 245
2x10secs - 225

Plate Pinches
3x30secs - 25's, 2-20's, 45's

Cuff Routine

[Newlife]

Great Work Rockhard. Im racing to hit 400 on my deadlift by Xmass too...

Good Luck

[Ian Kay]

Originally posted by Newlife:
[qb] Great Work Rockhard. Im racing to hit 400 on my deadlift by Xmass too...

Good Luck [/qb]

Thanks, NL. Luck to you too. Schoolwork is slowing me down (as far as sleep and nutrition), but I've still got 2 weeks before I go home... looking for a decent showing!!!

[Ian Kay]

Box Squats
BARx10, 95x5, 115x3, 135x3, 4x2-165, 4x2-155

Stiff Leg Deads
3x8-225

Standing Barbell Rollouts
10,8,7 - 95

Single-leg GHM machine
3x8-80 (each)

[GqArtguy]

What is the single legged GHM machine?

And how are you feeling? You arent posting too many comments so I figured Id ask?

[Ian Kay]

Gq, thanks for asking! I'm feeling really good (in the gym, that is). Schoolwork is coming to a head, actresses backing out, etc. so I'm not always focused enough to post comments in the log.

I'm loving the periodization thing. I feel like I'm fresher each time in the gym than I would be on a typical routine. No pain in the shoulder or lower back.

As for one-leg GHM... I'm not sure that's what they're called. It's a machine, where you lean against a chest pad, grip the handles, and leading with your heel, push a footpad up and back. I noticed it for the first time today (maybe it's new?) so I thought I'd give it a shot. Pretty good glute/ham workout. The footpad is wobbly, so it doesn't lock your ankle/knee into place.

[Ian Kay]

Dynamic Bench
BARx5, 65x5, 95x3, 8x3-125, 2x2-175

JM Presses
3x8-105

BB Rows
2x8-145 (pron.), 1x8-145/1x8-135 (sup.)

Hammer Holds
3x10secs-40's

Cuff Routine

Bench is feeling better each time I go. I think this routine and the cuff work has really lifted me a notch. No pain, no crunching, etc. I really like the dynamic, 3-grip day. Rules out any chance of boredom.

BB Rows were strange today. Pronated grip was really good, but the supinated grip gave out on me. Usually it's the other way around. Maybe my bis were worn from something...?

[Ian Kay]

Deads
BARx3, 95x3, 135x3, 185x3, 225x3, 275x1, 315x2

Good Mornings
4x6-195 (+10)

Leg Raises
3x8

Floor GHR
8,7,7

Pull Throughs
3x8-150

The floor-GHR's felt better today. I stuck a towel around the bar... it's amazing what a little padding can do to make a lift easier!

[Ian Kay]

Floor Presses
2x5-95, 125x3, 145x3, 165x3, 185x3, 195x1, 205x1

Skull Crushers
6x8-45

Chinups
7,4,4,3,3

BB Holds
4x20secs - 245

Plate Pinches
4x30secs - 20 (2 10's)

Cuff Routine

I was sticking a little on the floor presses. I did raise the weight by 10 pounds for all of the 3 rep lifts, so that makes sense.

Finished out all 48 reps of the skull crushers. Hurt like a bitch though! [img]/images/graemlins/smile.gif[/img]

BB holds were GREAT! That was the most weight I've used for that long, and I did it for all 4 holds. Thanks to Gq and Danny for suggesting those!!!

Also, one of the trainers came over to me while I was doing the floor presses and said "You doing Westside?" He then showed me some chains behind the desk. They're his, but he said I could use them whenever, because nobody else around my gym does. Cool! So I'll be reading up on chains. Danny and Gq, if you have any pointers on them, I'd love to hear!

[GqArtguy]

Thats awesome about grip, a lot of people forget that its an investment and you have to work at it for a while before one day you start seeing some ass kicking results.

How many lbs in chains does he have, and does he have bands? Thats badass that he knew you were doing WS.

[DKing]

Thats totally kick ass that he knew you were doing Westside. Make sure to tell him we are all proud of him not sucking.

As for the chain, my favorite chain exercise is to drape the chains over the barbell on the deadlift. I think it really helped blow mine up. Adding them to the bench and squat is pretty cool to try too. I have links and stuff for you but I am at work and can't get them right now.

Danny

[GqArtguy]

This is useful

http://www.t-nation.com/findArticle....body_127resist

[Ian Kay]

Thanks guys. Yeah, I was pretty amazed when he asked me. Especially since my gym is essentially made up of older people or "recreational" lifters. There are a handful of guys who know their stuff, but they weren't around.

He had a couple relatively shorter chains. No idea on the poundages. I should ask him next time.

I'll read up on chains, give them a try, and let you guys know how it goes.

Oh, no mention of bands.

[Ian Kay]

Box Squats (with two 20 lb. Chains)
BARx8, 95x5, 115x5, 4x2-155, 2x2-145, 2x2-135

Stiff Leg Deads (with two 20 lb. Chains)
8,7,6 - 225

Standing BB Rollouts
3x8-95

Glute Isolations (formerly listed as One-Legged GHM)
3x8 - 90 (each)

I really like using the chains! I can feel that extra weight, but it's doable because you get that relief when they curl up on the floor. Plus, everybody was watching me, being (as usual) a complete badass. [img]/images/graemlins/laugh.gif[/img] [img]/images/graemlins/wink.gif[/img]

I also got the breathing right on the BB rollouts. I could really feel my abs clenching. Good stuff.

[Ian Kay]

Dynamic Bench
2x6-BAR, 2x3-95, 115x3, 8x3-135 (+10)

JM Presses
3x8-110 (+5)

BB Rows
2x8-135 (sup.), 2x8-135 (pron.)

Hammer Curls
2x6-30's

Farmer's Walk
3-80's

Cuff Routine

[Ian Kay]

Home in SC, no gyms available, no weights in the