No clever title

[brianb]

Awesome progress man

[liftintexas]

Originally Posted by CAchief

Nice work, Ritchie. What program is this anyway? (I know I can look back on the pages but I'd rather have you explain it)

Originally Posted by brianb

Awesome progress man

Thanks, guys. Appreciate it.

Ryan, it's Westside for Skinny Bastards.

And I'm going to have to google how to use the straps - bought some this afternoon, and not sure "I get it."

[liftintexas]

4-12-08

Max Effort - Lower body

Deadlift
12 x 45
10 x 135
8 x 155
3 x 185

Lunges
10e x 35e x 2
9e x 35e

Pullthrough
12 x 50
12 x 60
12 x 80 x 2

Abs

Definitely need to increase pullthrough. The lunges were about right. The deadlifts were awful. I felt a lot of trouble was the grip, so going to take Ryan's suggestion on the straps, if I can figure it out!

[K-Court]

I'll be interested to hear how you make out with the straps.

[brianb]

I didn't read up too far on the post but have you tried an alternating grip for dead lifts? When I'm going really high it helps, even if you have to reset your grip and alternate halfway between the set (I reset my grip often during my set even using the normal prone grip for form's sake). I'm just suggesting because I used to use straps and at least in my case, they became a crutch. Either way, best of luck to you

[tcoy777]

I agree with Brianb. Try the mixed grip. Just alternate between arms. I have made big increases like this. What I once needed to use the mix grip for now I don't because of grip.

[liftintexas]

I did use a mixed grip today for one rep and it went horribly. The bar didn't stay parallel.

[liftintexas]

4-14-08

Max Effort Upper

BB Press
8 x 135
6 x 155
5 x 185
3 x 205
1 x 225

DB Incline
14e x 60e
9 x 60e

Low Row*
10 x 100 x 3

Rear Delt Fly*
10 x 20e
9 x 20e
8 x 20e

DB Curls
10e x 30e
8e x 30e
8e x 25e x 2

Uni Tri Ext
12e x 20e
10e x 25e x 2

Shrugs
12 x 65e x 3

Not bad. The chest strength is better but still not where I want it. I'm going to use DB for chest press next time.

[K-Court]

Your presses have certainly bounced back, Richie. Looking good. I knew it would only be a temp setback. Why the switch to DBs?

[liftintexas]

Thanks, Rob, though not sure 1 x 225 is all that great.

Just for variety. I ALWAYS do flat bench with bb, and though maybe it would build strength.

[brianb]

Awesome job with the bench man! I gotta get my puny chest into shape already haha

[justinbass]

Originally Posted by liftintexas

And I'm going to have to google how to use the straps - bought some this afternoon, and not sure "I get it."

Straps have never felt right for me, on any lift. A few guys in my gym use them on almost everything. (deadlifts, pullups, lat pull down, rows, ect) and I feel like they are really creating an imbalance between their lifts and their grip strength. If you use the straps, reserve them for only your heaviest lifts. A few of the guys throwing around insane weights here on the Olympic lifts refuse to use gloves.

Just food for thought.

[liftintexas]

Originally Posted by justinbass

Straps have never felt right for me, on any lift. A few guys in my gym use them on almost everything. (deadlifts, pullups, lat pull down, rows, ect) and I feel like they are really creating an imbalance between their lifts and their grip strength. If you use the straps, reserve them for only your heaviest lifts. A few of the guys throwing around insane weights here on the Olympic lifts refuse to use gloves.

Just food for thought.

Hear what you're saying. Just totally stalled out at deadlifts and cannot make any progress. I feel the grip is the biggest obstacle.

[MindPower]

Originally Posted by liftintexas

4-12-08

Max Effort - Lower body

Deadlift
12 x 45
10 x 135
8 x 155
3 x 185

I would say that maybe you should decrease the number of reps in your warmup sets, this could be affecting your grip.

If your working up to a 3rm, try something like this
8 x 45
5 x 135
3 x 155
1 x 170
3 x 185 - 3rm

your grip wont be as fatigued this way.

[liftintexas]

Thanks, MP. Definitely can give that a shot.

[dmw]

Hey bud, I'm just checking in. From my experience, I say don't do straps. Practice alternating your grip- try one hand or the other pronated, try some chalk, and practice, practice. I bet I can find an old post on here I made where I was stalling on grip and the more I deadlifted the better it got.

Just my opinion- good luck with whatever way you go.

[liftintexas]

thanks, dmw, for stopping in. I know consistency will help. I do two weeks on DL's and then two weeks on squats. may need to rethink that.

It doesn't help that I just personally HATE dl's.

[liftintexas]

4-16-08

Dynamic Effort

Box Jumps
BW x 3 x 7

Bulg split squats
9e x 35e x 2
8e x 35e

Pullthroughs
12 x 60
12 x 70
12 x 80
12 x 90

Ab Chair
12 x BW + 20 x 2
12 x BW + 30


Wow, was totally sucking air on the BSS. They always wind me, but today was especially challenging. Not sure but 35e might be the most I have done. would have to scroll up to see.