Getting massive.

[Alcoholiday]

alright... figured i might as well start a log here. I know a lot of you guys from the OLLLLLLDDDDD days over at MH. And i know tony and eric and others as well, so i figured what the hell.

[Alcoholiday]

5-4-06:
Banded GMs: 2x30
Banded Pullaparts

Deadlifts:
135x3x3
added doubled minis
135x3
185x1
205x1
225x1
245x1
removed minis
added doubled purples
225x1
275x1
305x1 (hard)

GMs:
135x5
155x5
165x5
175x5

Banded Purple Leg Curls:
2x30
1x50

Hanging Leg Raises:
few sets

[Alcoholiday]

5-8-06:

Banded Pushdowns: 2x25
Banded Leg Curls: 2x25
Mobility

Floor Press:
95x5
115x3
135x1
155x1
170x1 (pr)
175xmx2
160x1x3

3 Board Close Grip:
135x3
155x3
155x3
155x3
155x3
165x1 (too tired)

Seated Rows:
120x8
120x8
120x8
120x8
120x8

Face Pulls:
12x5

Tri Pushdowns
Hammer Curls

I guess 170 is a PR in the floor press. Most i've repped out is 140x4.... 175 was sooo close the first time. Second time i was too fatigued. Next time i'll be able to do it.

[Alcoholiday]

5-8-06:

Mobility
Band GMs: 2x25
GHRs: 2x3
External Rotations

Low Box Squat:
bar
95x3x2
115x3
135x3
155x3
170x3
185x2
195x2

GMs:
155x5x3

GHRs:
8
6
5

Hanging Leg Raises:
2 sets

Squats felt good. I only hit 205x1 for a hard single last workout. 195x2 was hard, but i feel i could have beated 205x1 for a single if i would have tried this workout.

[Alcoholiday]

5-12-06:

Banded Leg Curls: 2x25
Banded GMs: 2x25
GHRs: 3

Deadlifts:
135x3
135x3
185x1
185x1
205x1
225x1
245x1
295x1
345x1
360x1 (10lb PR)
315x1
315x1
315x1

GHRs:
Bwx8
bwx6
bwx6
bwx5

GHR Situps:
BWx10lbsx8x2
BWx8

Hanging Leg Raises:
BWx10x2

Good workout. I think i have a problem when i use heavier weights with deadlifts in that i get it past my knees, and then have another slight bend in my knees and then pull. I noticed it with 360. It's not really hitching persay, because i'm not humping the bar, but it's something that i need to work on. Good ab work tonight, and 5 singles around 90%.

[Mahler]

Great to see another heavy lifting log on here. You are posting some pretty respectable weights. Congrats on the deadlift PR as well and welcome aboard the Traing Log.

[Alcoholiday]

thanks, but i'm very weak, but each workout i use to improve myself, so as long as that's happening, i'm happy.

[DKing]

Holy crap an Alco log! Awesome to see here! Kick some ass man. I will be watching.

Danny

[Alcoholiday]

thanks danny... figured i'd post here since i have to come here anyway to see yours and tony's log. haha

[Chris D]

And possibly my log in the not so distant future.

[Tony Gentilcore]

Looks like you're getting stronger Alco. What is your BW at nowadays?

You don't have access to chains do you? Sounds like you could use some more lockout work with your deads.

Also, when doing your GHR: REALLY, and I mean REALLY make sure you finish the movement with your hips coming through and squeezing your glutes. Sounds like you're compensating by arching your lowerback with the heavier pulls and not firing your glutes

[Patricia]

Originally Posted by Tony G

Looks like you're getting stronger Alco. What is your BW at nowadays?

You don't have access to chains do you? Sounds like you could use some more lockout work with your deads.

Also, when doing your GHR: REALLY, and I mean REALLY make sure you finish the movement with your hips coming through and squeezing your glutes. Sounds like you're compensating by arching your lowerback with the heavier pulls and not firing your glutes

Also, speed work.

Some other exercises that may help: rack pulls, dimels and pull throughs.

[kmwest]

He lives! Another log for me to watch!

[Alcoholiday]

Originally Posted by C. Dorr

And possibly my log in the not so distant future.

sweet. but you'll still be weaker than me.

[Alcoholiday]

Originally Posted by Tony G

Looks like you're getting stronger Alco. What is your BW at nowadays?

You don't have access to chains do you? Sounds like you could use some more lockout work with your deads.

Also, when doing your GHR: REALLY, and I mean REALLY make sure you finish the movement with your hips coming through and squeezing your glutes. Sounds like you're compensating by arching your lowerback with the heavier pulls and not firing your glutes

i bought some chains, but i need to get some clips to set it up. They were all sold out of the ones that were good, and only had ones that were like 10 bucks a clip.

Yeah, i've been hammering lockout work. I can always get the deads up to my knees, but it's just a matter of locking it out. I'm not a fast puller, but i can grind out stuff well, and i haven't seen much advantage to speed work.

I might have to throw in more glute activation work as well... it's stuff i usually ignore b/c i'm so spent.

[Alcoholiday]

Originally Posted by Patricia

Also, speed work.

Some other exercises that may help: rack pulls, dimels and pull throughs.

i don't like speed work for deads like i said above.

I do rack pulls, and a lot of hamstring work. Also, banded deads work well with getting a good grind at lockout level. dimels are cool for a change of pace. Pullthroughs are usually done with bands.

[Alcoholiday]

Originally Posted by kmwest

He lives! Another log for me to watch!

yes! and am i out pulling you now?

[GqArtguy]

Did you ever pwned Cdoor? :p

[Alcoholiday]

Originally Posted by GqArtguy

Did you ever pwned Cdoor? :p

yeah. i'm outpulling chris by like 30 pounds now.