Chasin' Gaynor...

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  1. Wednesday 3/19 Deloading

    Squats #225 x6x3

    GM's #225 x10

    2" deficit Speed Pulls #315+#100 chns x3x6

    2" Def RDL's #225 x20x2

    Pull Dwns #165x10x3
    supersetted w/
    Shrugs #365 x20x3



    Medium light intensity with some reps and did some speed pulling. Have not done that for a little while.
    Was pissing around with a hard fast start with acceleration all the way, then did 3 sets by squeezing the weight off the floor a bit slow at the very start, then just plowing into the speed as fast as possible. I vided both so I can get some idea if there is any better snap. It felt like the slow squeeze then gunning it, had me with a better hip snap at the end. But I might be totally imagining that!? Along with the fact, that I ate a sesame cracker before my W/O and has a seed stuck in my tooth the entire W/O. You know how much screwing at a seed in your tooth with your tongue takes over your life...!??? Well, that is kinda what happened, but I still had an okay deload WITH SOME CLANKIN' CHAINS...!


  2. Quote Originally Posted by PaulBlack View Post
    Was pissing around with a hard fast start with acceleration all the way, then did 3 sets by squeezing the weight off the floor a bit slow at the very start, then just plowing into the speed as fast as possible. I vided both so I can get some idea if there is any better snap. It felt like the slow squeeze then gunning it, had me with a better hip snap at the end. But I might be totally imagining that!?
    I wonder what exactly you mean by hip snap - do you just mean that the lockout felt stronger? At any rate, I've always felt better accelerating through a deadlift rather than firing all cylinders from the start. Also, this may just mean that you're not pulling the slack out of the bar every time, and starting slow and accelerating is a way of pulling the slack out of the bar. Just my thoughts
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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  3. Well, no, what I usually do is pull the slack out tighten up on say a pre pull and gun it off the floor like KK. (of course when you have #400#500+ on the bar you get some bar flex then the weight comes up.
    Instead, I was slowly putting pressure off the floor like Misha (anyways, a bud on another site had a coach describe it to him, like pulling a suction cup off the floor) After I squeeze it off the floor by more and more pressure and it is moving an inch or so, I just keep really accelerating faster and faster to the top. The hips seemed to come forward a little quicker maybe. But as I said, I might just be full of shat, since..., you know how you want something new you try, to work better???, but it might just be all in my mind!?!?

    BTW Toro, I did more of the hook grip today with my 2 sets of 20 of RDL's. I'd really like to get into pulling with a hook on my maxes.

  4. Might have to experiment with your suction cup method there, Paul.

    And I know EXACTLY what you're talking about with the damn things stuck in your teeth. It's such a pain!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  5. it's kinda like a timing thing, when you're getting your hips into it in relation to the slack coming out of the bar.

    i'm usually late w the hips...
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  6. Quote Originally Posted by napalm View Post

    i'm usually late w the hips...
    Ha, that's what she said...! ;-)

    Friday 3/21

    CGBP's #165 x3x6
    #135 x10x3

    BNP's #70 x12x5

    Speed Pulls #135 2 greens x10 singles (got a new pair of flat Adidas shoes and had to test some. Want to try and hit shins less, so gotta dial that heavy single in better)

    Bench Rows #150x15x3

    SSB Squats #135x10x3 (Messing with a new borrowed bar some)

    Layin Tris #90 x10x4



    Quick easy day then off to work. Gotta hit about 20 hours this weekend in 2 days. Oh well, ya gotta eat...!
    Feel good though and back and hips especially slick and rested so will see

  7. What the crap is up with that pulling strength? People must be able to play beer pong on your back.

  8. Monday 3/24

    2" def #225x5
    #315x1
    #405x1
    #502x1
    Floor #552x1
    #602x1
    #612x1 (PR actually)
    #502x6
    #502x5

    3" Blocks #502+ #100 Chains x3
    1/1/2 Blocks #502#100 chns x3

    RDL's #405x10
    #315x12

    SSB Squats #225x5x2 x8

    Pull Dwns #175 x8x4




    Pretty happy with this one I suppose. The #602 went well, the #612 was kinda slow but not 10 minute grinder slow. Still, I did not want to attempt anymore on the limits of my sexy low back.
    I have a vid of the #602, but did not turn camera on for the #612. OFW...!
    The #502x6 felt pretty light and were all paused, but my hips came up on the 6th so I stopped. There is no way I would have gotten 10 anyway without pasing on the floor for some breaths and most likely some asymmetrical pulling.
    Broke a blood vessel in my index finger and man it hurts like a ******** of bricks hit it.

  9. There it is! Way to go, Paul, congrats!! Awesome pullin.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  10. Nice freaking PR! Congrats!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  11. Freakin phenomenal PR! You are in beast mode! Nice job brother!
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  12. Hey thanx guys and "the high" will most likely be short lived and onto the next goal.
    Although, everyone I chase here, seems half my ***ing age...!

  13. Strong PR, Paul! That's gotta feel incredible.

    You mentioned not having a SSB, right? (outside of having one today) Youtube homeade safety squat bars, and there's quite a few good ideas that would look good
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  14. Nice work big guy.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  15. ****ing yeah, dude! Good job
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  16. Quote Originally Posted by Sean1332 View Post
    Strong PR, Paul! That's gotta feel incredible.

    You mentioned not having a SSB, right? (outside of having one today) Youtube homeade safety squat bars, and there's quite a few good ideas that would look good
    Hey thanks Sean.
    Yeah I have messed with some vise grip and pipe ideas. The vise grips only, are just not long enough. Still, might do something like that saving $$$, or just bite the bullet and get one.

    Thanks for the kudos Country and Toro, I need all the encouraging I can get. Haha

  17. Wednesday 3/26

    CGBP's #165x4x6

    OHP's #100x3x6
    BNP #70x10x2

    Speed Pulls #225+2 greens x1x5

    SSB GM's #135x15 (some blood into the pos chain)

    T bar Rows #135x10x3

    Tri Presses #70x12x4


    Some BBing for upper and wanted to vid my speed pulls some more. I am working on getting the shoulders bhnd the bar more and using my lats along with legs to pull the bar. I am finding that my slowest area, is right at the knees, before the cap. I have seen in some max pulls that I shake a little there. So am going to dig into that a bit.

  18. Wednesday 3/26

    CGBP's #165x4x6

    OHP's #100x3x6
    BNP #70x10x2

    Speed Pulls #225+2 greens x1x5

    SSB GM's #135x15 (some blood into the pos chain)

    T bar Rows #135x10x3

    Tri Presses #70x12x4


    Some BBing for upper and wanted to vid my speed pulls some more. I am working on getting the shoulders bhnd the bar more and using my lats along with legs to pull the bar. I am finding that my slowest area, is right at the knees, before the cap. I have seen in some max pulls that I shake a little there. So am going to dig into that a bit.

    Watching MT, to me, he has one of the best looking pulls for some of the tonnage he hits. His form just seems impeccable. Shoulders set nice and back behind his bar, stays tight and just squeezes the bar off the floor...

    http://www.youtube.com/watch?v=dm7ZbgjZklE

  19. His pulls are ridiculously smooth. Maybe try one of his favorites and do some pause deads, no? Pause at your spot and lock and load.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  20. His most recent vid was crazy too. He just hit a DL PR in his last competition and seems to still be making progress. I curse him every time I do pause deadlifts though.
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  21. Quote Originally Posted by rob112 View Post
    His pulls are ridiculously smooth. Maybe try one of his favorites and do some pause deads, no? Pause at your spot and lock and load.
    Yeah, thanks for that dude. I tried them about a month ago ala Dave Hansen, (mid shin pauses) but only did them once or twice. Gotta program those in and see what happens at the shat spot.

  22. Friday 3/28

    Squats #135x8
    #225x5
    #275x5
    #275+#100 Chnsx5x2
    SSB's #275x5x2
    #225x12

    Speed Pulls #275+2 greensx1x6 (30 sec or less apart)

    Pause @ knees #275x6 (tester)

    Rnd Bck SLDL's #275x15

    T bar Rows #200x10x4

    Face Pulls #110x10x2

    Hypers +#10 x15x3


    Good day for the hams, even though it does not look like much on paper.
    Want to get more of a specific routine outline for the next cycle run. Going to hit speed pulls with same floor set up as max and start at about 45% bar + top resistance.

  23. Monday 3/31

    OHP's #95x5
    #115x3
    #125x2
    #135x1x5
    #125x3x3
    #115x5x3

    CGBP's #165x5x6

    Hypers BW x20x3
    w Reverse Hypers leg wt only x25x3

    Cable Extens #90x8x5



    Shoulders hurt like a prick at first, but I just kept grinding out the work and they started to get loose.
    Was doing light hypers and GM's over the weekend to keep pumping the low back and some hams.
    Want to see how I feel Wed. for DL's, then set up an actual program, since I have been just fuching back and forth too much stabbing at work loads.
    Lastly, have added some extra calories in the last 2 weeks and gained some BW. I am now up over #242, so maybe some of that will translate to some power off the floor.

  24. Nice work, Paul! I'm glad you got the shoulders greased up.

  25. Wednesday 4/2

    2" Defcits #225x3
    #315x2
    #405x1
    #495x1
    Floor #545x1
    #605x1x2
    #545x2x3
    #495x3x2

    2" Def RDL's #405x6x2 (was beat up pull wise by now)

    15" Box Squats #225x3
    #275x3
    #275+#100chnsx3x3
    13" #275+chns x3x2
    #275x5

    Bench Rows #200x10x4

    Face Pulls #125x10x3


    Well felt like hitting some heavy singles again today and want to start to get used to pulling #600 regularly, as I do feel some of it is intimidation and voodoo.
    Also really stuck the form (especially in the 1st #605 and all the #545 sets) keeping the shoulders behind bar and not moving my hips up to fast.
    Pretty happy with the heavy volume. Also, all this talk about box squatting, has got me interested in doing some again. Will start slow and try and work up the weight/volume some. Low back feels pretty hammered and trained for a change. Need to get a bit more serious if I am going to get a strength bump here I think.
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