| The Training Log Log your workouts here. Get support and critiques |
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08-14-2006, 02:12 AM
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#181 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,775
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8-14-06:
warmup: blah
Bench (5rm):
warmup
145x2
155x4 (rep pr) waited like 10 seconds and then
155x1
145x4
in retrospect, i may have been able to grind out a 5th rep. but the 4th was pretty hard. It's a pretty big PR given that my highest reps with 155 was 2. ha.
Military Press:
blah
65x6
85x6
80x8
80x8
80x4-tired
One Arm Row:
60x6
70x5
70x5
70x5
75x5
75x5
Boring rotator stuff: 4 sets
Pullaparts: 3 sets
super cool curlz: 3 sets
pushdowns: 3 sets
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08-14-2006, 02:22 AM
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#182 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,775
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and i think my counter is broken, because my log has had 1,174 views forevvvvverrrrr....
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08-14-2006, 07:14 AM
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#183 (permalink)
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Now in Wyoming!
Join Date: Nov 2004
Location: Wyoming
Posts: 1,470
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Nice work on the bench. Getting up there slowly but surely.
Quote:
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Originally Posted by Alcoholiday
8-14-06:
warmup: blah
Bench (5rm):
warmup
145x2
155x4 (rep pr) waited like 10 seconds and then
155x1
145x4
in retrospect, i may have been able to grind out a 5th rep. but the 4th was pretty hard. It's a pretty big PR given that my highest reps with 155 was 2. ha.
Military Press:
blah
65x6
85x6
80x8
80x8
80x4-tired
One Arm Row:
60x6
70x5
70x5
70x5
75x5
75x5
Boring rotator stuff: 4 sets
Pullaparts: 3 sets
super cool curlz: 3 sets
pushdowns: 3 sets
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08-14-2006, 08:14 AM
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#184 (permalink)
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Who dat? Who dere?
Join Date: Dec 2005
Location: Kansas City, MO
Posts: 1,749
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Quote:
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Originally Posted by Alcoholiday
and i think my counter is broken, because my log has had 1,174 views forevvvvverrrrr....
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I know dude... mine's stuck at 300 something, and I'm starting to feel very unpopular.
__________________
Those who live by the sword, get shot by those who don't.
Stephen Antel, NESTA-PFT
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08-14-2006, 08:15 AM
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#185 (permalink)
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Senior Member
Join Date: Jan 2006
Posts: 1,999
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Haha, you losers. If it makes you feel any better Alco, I check out your log pretty regularly.
__________________
Our doubts are traitors,
And make us lose the good we oft might win
By fearing to attempt.
William Shakespeare, Measure for Measure, 1.4.84.
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08-14-2006, 10:25 PM
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#186 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,775
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Quote:
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Originally Posted by C. Dorr
Nice work on the bench. Getting up there slowly but surely.
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thanks a lot man. Things are coming along well. aaron and del are both geniuses |
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08-14-2006, 10:26 PM
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#187 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,775
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Quote:
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Originally Posted by Steve-O-68
I know dude... mine's stuck at 300 something, and I'm starting to feel very unpopular.
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ok, cool, i thought it was just mine. ha! |
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08-14-2006, 10:27 PM
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#188 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,775
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Quote:
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Originally Posted by EdChap
Haha, you losers. If it makes you feel any better Alco, I check out your log pretty regularly.
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dude, you check out my log? and regularly? that's just wrong.
ha! |
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08-14-2006, 10:29 PM
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#189 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,775
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lookie what i got.
blast straps.
yay! |
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08-15-2006, 08:43 AM
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#190 (permalink)
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Now in Wyoming!
Join Date: Nov 2004
Location: Wyoming
Posts: 1,470
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Quote:
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Originally Posted by Alcoholiday
thanks a lot man. Things are coming along well. aaron and del are both geniuses
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What have they got you doing that has got you going again? Switching things up a bit I see, but anything else special? |
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08-15-2006, 03:15 PM
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#191 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,775
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Quote:
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Originally Posted by C. Dorr
What have they got you doing that has got you going again? Switching things up a bit I see, but anything else special?
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i'll just quote them b/c it's easier:
Del:
Quote:
Something to consider is to do a 5x5/5RM deal. Aaron and I talked about it via email, and I have been trying it for the last few weeks with great results.
On my "DEB" day I warm up and do my 5x5 work, using the same weight for all 5 sets. I also use a fairly close grip for this (thumb from smooth).
On my "MEB" day I warm up and go for a 5RM (I don't like failing, so I make small jumps every week to make sure I get all 5 reps. If I don't feel like I can make a new RM, I'll match my previous RM). I also use a close grip for this.
After I establish a new 5RM, I aim for using about 90% of that for my next 5x5 day, but will largely decide based on feel.
Accessories include military pressing, blast-strap work, DB's, and even more military pressing. I am becoming a huge fan of seated military work.
I strongly believe this is the better way for beginners/weaker pressers to go; it gives us volume, builds the triceps and delts, and gets us under moderate to heavy weight (in the full ROM).
Think about it.
As far as your deadlift goes, try doing snatch-grip work (with straps if you need them), 5x5 or 3x3. It does wonders for overall strength, especially in the conventional deadlift.
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and aaron:
Quote:
EC puts it an interesting way, but I cant remember exactly how it goes.
He sees maximal strength as a glass, and the amount of strength = the size of the glass
other qualities like muscular endurance etc is the fluid inside of the glass.
In some cases you need to fill the glass, in other situations you need to get a bigger glass. To get big and strong you need to utilze both within the entire picture.
What I would call "building a base" is filling the glass. From here the requirement is to really push up the maximal strength.
If you look back at the history of PL, a lot of the big lifters had a base of rep work, 5's 3's, as well as maximal single attempts, especially if you look at the benchers - as it appears to be a bit more favourable to the rep ranges than something like deadlifts where anything over one is cardio.
Personally i have been spending 1/2 a year pushing my base up as high as I can, while trying to maintain some forward momentum with my maximal strength. Now for a fair part of the remainding year I will try to push the maximal strength up a tad more.
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08-15-2006, 08:38 PM
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#192 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,775
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8-15-06:
Hip mobility and glute crap
Blast strap rows: bwx6x5
banded gms: greenx15x2
Snatch Grip Deads:
135x3
135x3
185x3
205x3
225x3
245x3
245x3
245x3
GHR Situps:
5 sets
Banded GMs:
green&purplex10
green&minix10
Walking outside lunges w/#25:
26 total steps before future heart attack. ha.
good workout. Snatch grip deads are so hard. It's really hard being a tall lifter and doing them and trying to stay in a good position. Rough.
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08-16-2006, 12:35 AM
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#193 (permalink)
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Purgatorio
Join Date: Oct 2002
Posts: 4,123
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Alco the Blade is moving on up. 
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
Mod at Strengthmill
TruVision Motion Analyst
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08-16-2006, 01:17 AM
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#194 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,775
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it was cool. I went out tonight with some old friends from school. I haven't seen them in like 3 years. One asked me if she looked any different, and i said, about the same. They both said i looked the same except with a lot more muscle, and short hair. ha! awesome that i didn't even mention anything about working out, and people notice the hard work you put into something. yay.
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08-16-2006, 06:36 AM
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#195 (permalink)
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Now in Wyoming!
Join Date: Nov 2004
Location: Wyoming
Posts: 1,470
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Zach - Thanks for posting that info up from Del and Aaron. Good stuff.
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08-16-2006, 07:11 AM
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#196 (permalink)
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Senior Member
Join Date: Jan 2006
Posts: 1,999
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Quote:
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Originally Posted by Alcoholiday
dude, you check out my log? and regularly? that's just wrong.
ha!
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That's just so fucking sick! 
__________________
Our doubts are traitors,
And make us lose the good we oft might win
By fearing to attempt.
William Shakespeare, Measure for Measure, 1.4.84.
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08-16-2006, 06:40 PM
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#197 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,775
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Quote:
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Originally Posted by EdChap
That's just so fucking sick! |
ha1 |
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08-18-2006, 08:39 PM
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#198 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,775
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8-18-06:
Raises
Circles
Banded GMs: greenx20x2
Bench (90%):
bar
95x5
115x3
135x5x3
140x5x2
BA Pullups (doubled mini):
bwx5
bwx5
bwx5
bwx4 (single purple)
Blast Strap Pushups:
bwx4
bwx4
bwx2
bwx1
mini pullaparts:
15x3
Blast Strap Rows:
bwx6x2
blast straps are so hard. pullups are improving. i got in a good groove today. very humid.
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