Chasin' Gaynor...

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  1. Monday 10/7
    Inclines BP's #160 x6x5

    BP L/O's #365 x1x3
    #315 x3x3

    Full #155 x8x4

    Hang Leg Raise x12x2
    Laying x35

    BNP's #70 x12x4

    Tri extens #70 x12x4


    Short of time today
    More of the lame same


  2. Wednesday 10/9 Mediumish

    13" Pin Pulls #495 x3x3

    1 1/2" Deficit Pin Pulls #405 x5x4 (keeping around 70-90 secs between sets)

    3" Deficit SLDL's #315 x12

    Squats #225 x10x3 Lightish

    GM's #225 x10 (to pin 9)

    Pull Dwns #180 x10x5


    Back tracking some and lowered the pin pulls to 13". Will work the x3's up like last month. Need to get the work capacity up some, so I am going to do some rep work x5's on the bottom pulls.
    Low back felt good and trained after this one.
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  3. Nice work man. You've inspired me to get more volume in my dead sessions...I don't have the work capacity to get up to where you're at, but I'll work on it!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  4. Quote Originally Posted by rob112 View Post
    Nice work man. You've inspired me to get more volume in my dead sessions...I don't have the work capacity to get up to where you're at, but I'll work on it!
    Hey thanks guy.
    I really think I get a pretty direct correlation between upping my ability to do more and or bump up the power output, to grind out some heavier multi doubles & singles, thus having me hit PR territory. I just have not been feeling like I am really pushing to get to another level or get some supercompensation going.
    When I did the Smolov-ish pulling, I would go to bed at night and feel like I really trained that day, especially my lower back and hips. Gotta wonder if that has something to do with it.

  5. Damn, pin pulls, squats and gm's? That's a pretty good session Paul.

    Well done sir, lotta volume the last few sessions...
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  6. Hey thanks for stopping by Napalm. I find I have to keep it up or the strength drops kinda quick at my older age. That and I find I slowly, over time, think I am still working hard and find I am dogging it compared to what I was doing say last few cycles.

    Friday 10/11

    BNOHP's #80x10x2

    Reg OHP's #135 x10 singles
    Machine Presses #110 x4,x3,x2,x1,x4,x3,x2,x1 (Ladders)
    #90 x10
    2" Deficit Speed Pulls #315+ 1 Green x2x4 (about #400 at top)
    CGBP's #155 x8x5 (Jeebus this is bad)
    Lying Leg Raises x40
    Hanging x20 ooof my guts
    Shoulder Harness GM's #150 x10
    Oly bar Strict Curl #135 x3 (last one was a bit of hip swing)
    Tri Extens #90 x10x4
    Some grip junk during W/O 6" con blocks a few P/U's
    #2 COC, which only closed once fully. x4's ea.



    Some volume & BBing on the pressing. Some days are better than others with the shoulders. Mid back and erectors feel nice and sore from Weds. pulls, so I wanted to get a little circulation in there with a few speeds and the harness GM's.
    Like some sex, it's a good hurt afterwards...!

  7. Monday 10/14
    11 1/2" Pin Pulls #315x1
    #405x1
    #495x1
    #545x1
    #585x1
    #605x1 Butt kinda came up 1st on this a bit.
    #585x1 Corrected it more here
    #495x3x3 These felt quite easy and snappy after the 6hunert. Donned the straps

    2" Deficits #405 x7x3 Pretty much all paused but used straps

    3 1/2" Def #225+2 greens x5x2

    Clse Stance Speedish Squats #225+#100 Chains x3x4

    GM's #225+#100 Chains x10
    no chains x10

    Bench Rows #180 x8x5



    Starting to get a gauge for some better volume. I was getting a bit winded/taxed after the 3 sets of 7. but still felt like I could train the back more. After the squats I started to get that beat up back feeling and the GM's just finished the job.
    Felt like it was a keeper. By the time I got to the bench rows I was draggin' ass a little.

  8. You like the overload of a higher rack? Referring to the 11 1/2" deads

    I thought about it just to hold bigger weight. I inadvertently used to do this when I was trying more bb style programs.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  9. Quote Originally Posted by rob112 View Post
    You like the overload of a higher rack? Referring to the 11 1/2" deads

    I thought about it just to hold bigger weight. I inadvertently used to do this when I was trying more bb style programs.
    If you think about it, 45lb plates are around 17-18" tall (17.7 seems to be a common number) which would put the bar at around 8.25" off the ground (taking into account bar diameter). So it's like using 3" blocks, except the bar is pre-bent with pins.
    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

  10. Quote Originally Posted by Torobestia View Post
    If you think about it, 45lb plates are around 17-18" tall (17.7 seems to be a common number) which would put the bar at around 8.25" off the ground (taking into account bar diameter). So it's like using 3" blocks, except the bar is pre-bent with pins. EDIT: my math looks pretty bad, I ha
    Interesting...I think my math is off as I am picturing pulling from like knee level as opposed to mid shins. Good call.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  11. Quote Originally Posted by rob112 View Post

    Interesting...I think my math is off as I am picturing pulling from like knee level as opposed to mid shins. Good call.
    An 18" deadlift is usually just below the knees. A lot of strongman competitions have 18" deadlift events and most strongmen will know what their 18" deadlift is.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  12. Quote Originally Posted by herderdude View Post
    An 18" deadlift is usually just below the knees. A lot of strongman competitions have 18" deadlift events and most strongmen will know what their 18" deadlift is.
    I guess what I imagined and it got me thinking about is holding above maximal weights...sort of like walking out above maximal weights with squats...except with a little more movement sense there is some pull.

    To think I used to metal fabricate and have my inches off...
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  13. Quote Originally Posted by rob112 View Post

    I guess what I imagined and it got me thinking about is holding above maximal weights...sort of like walking out above maximal weights with squats...except with a little more movement sense there is some pull.

    To think I used to metal fabricate and have my inches off...
    Lol. You're forgiven, unless you used to fab shins!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  14. Quote Originally Posted by herderdude View Post
    Lol. You're forgiven, unless you used to fab shins!
    Lmao

    I'm good then
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  15. Well, I think the heights work a few ways for me.
    I get overload and really used to pulling heavy (or my maxes) without using the entire ROM, so I am not getting taxed from a long pull yet getting a few reps and or sets at above 90%+.
    I also get used to hitting or starting without any momentum the areas right around where the bar will transition to start to move past the knees.
    9" center is a standard from floor pull. So I will also try to work down to that.
    Quite a bit of heavy or max DL's are in the head too, so if I keep visually seeing how much I have on the bar and it is not intimidating looking, then the rest is just hard work.
    I don't go much over/higher 15" however, since I don't get much carryover from floor after that.
    It is another reason I also use deficits, since then I get a long ROM and work off the floor. So when I do go to floor, it feels like a partial.

  16. Wednesday 10/16

    BP Pin Presses 4" L/O #225x5
    #275x3
    #315x1
    #335x1
    #355x1
    #365x1
    #355x2
    #315 x5x3
    Full ROM #135 x12x4

    OHP's #90x12x4

    Leg Raises to L position x7x2
    Knees to stomach x15

    Seated strict shrugs #185x25x2

    Tri Press Dwns #80 x12x4

    Cable Curls #70 x10


    Some repping crap. Tried to overload the shoulders some with the pin work to keep the tendons and ligs strong, as I breeze thru a catalog to buy a walker, and of course get in line for some rice pudding at the home. I think I am going to get one of those funnels, old guys used to carry for a hearing aid... eeeehh!?
    If anyone tells you kids about growing old gracefully, they are full of horse shut, since it totally blows and sucks at exactly the same time whirling thru the universe.

  17. Lmao you the man PB
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  18. Quote Originally Posted by PaulBlack View Post
    Some repping crap. Tried to overload the shoulders some with the pin work to keep the tendons and ligs strong, as I breeze thru a catalog to buy a walker, and of course get in line for some rice pudding at the home. I think I am going to get one of those funnels, old guys used to carry for a hearing aid... eeeehh!?
    If anyone tells you kids about growing old gracefully, they are full of horse shut, since it totally blows and sucks at exactly the same time whirling thru the universe.
    And a nurse to take care of all your needs

  19. Quote Originally Posted by gokix811 View Post
    And a nurse to take care of all your needs
    Not a male one!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  20. Quote Originally Posted by PaulBlack View Post
    Wednesday 10/16 BP Pin Presses 4" L/O #225x5 #275x3 #315x1 #335x1 #355x1 #365x1 #355x2 #315 x5x3 Full ROM #135 x12x4 OHP's #90x12x4 Leg Raises to L position x7x2 Knees to stomach x15 Seated strict shrugs #185x25x2 Tri Press Dwns #80 x12x4 Cable Curls #70 x10 Some repping crap. Tried to overload the shoulders some with the pin work to keep the tendons and ligs strong, as I breeze thru a catalog to buy a walker, and of course get in line for some rice pudding at the home. I think I am going to get one of those funnels, old guys used to carry for a hearing aid... eeeehh!? If anyone tells you kids about growing old gracefully, they are full of horse shut, since it totally blows and sucks at exactly the same time whirling thru the universe.
    These kids have no idea what they're in for in 25 years.

    :everythinghurtsman:

  21. Ha ha you got that buddy. It is a W/O just getting my knee sleeves over my dress shoes when I am too lazy to take them off :sic
    And coffee is no longer a luxury, but to keep the HR at a certain level.
    Watching Martha Stewart or The Barefoot Contessa for a libido bump...! Whaaaaaaaaa

  22. Quote Originally Posted by PaulBlack View Post
    Watching Martha Stewart or The Barefoot Contessa for a libido bump...! Whaaaaaaaaa
    Giada FTW...

  23. Quote Originally Posted by napalm View Post
    Giada FTW...
    She is tiiiiiny. I think my arms are bigger than her waist. Very cute.

    Friday 10/18

    HB Squats #315 x6x4
    #315+#100 Chains x3
    #225 x15 (Feet about 8" apart for quad rep mothering)

    2" Deficit Speeds #315+#100 Chains x3x6

    Round Back GM's #135 x5
    #185 x12
    #225 x8
    #185 x12
    #135 x25

    Pull Dwns #180 x10x4



    Got a few vids of this but have to figure how to upload from my PMB file. They are changing updates on that dumb thing weekly and I am pretty computer cro-magnon when it comes to this.
    Speaking of cro magnon, how come they pronounce that cro maynyehn???
    Back felt good, quite recovered from Monday's mishagosh.
    Got some pretty good red grapes a the grocer and some pickled herring. Love that stuff after a W/O for some reason. Hmmmmmm....!

    Weeeeeeeeek End..........! Yeeeeeeee haaaaaaaaaaaa...........!

  24. Where are you from PB?

  25. Ugh no weekend for me yet. Just a few more hours...

    Another q, unless I missed it I don't think you ever mentioned in your log what your deadlift is. Juging by your workouts, it wouldn't surprise me if you've pulled 600 recently.

    So what is it?
    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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