Chasin' Gaynor...

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    Quote Originally Posted by PaulBlack View Post
    On another note. I got a hearing aid for my rt ear. (I know grampie man) I have pretty bad tinnitus in that one from a gun shot 30 years ago maybe and apparently some connections to lifting!?
    It's all that clanging noise all those plates you use make when they hit each other, plus chains.

    Nice workout man. Solid session. Making me yearn to get back into the gym (well, that plus some pics I saw of gyms outfitted with EFS equipment).
    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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    Dude, updates are gold.

    Enough chains to make hellraiser flinch
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Thanks Toro, always fun getting in and tearing it up some.
    Even if my 7 rep sets, are considered xfit to some.

    Quote Originally Posted by rob112 View Post

    Enough chains to make hellraiser flinch
    AHAA... I just watched that again. Always liked Pinhead.
    Only learned this time around, that the one cenobite, was a chick. Daaaah

    Certainly feel pretty trained this AM. A little tight, but a good strong tight. ;-)
    •   
       

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    Thursday 10/24
    CGBP's #135x10x4


    Want to add some more frequency and vol to flat pressing to see if I get a spark.
    Talked to an older BP'er (he does use some other stuff) but told me he needs much more volume/frequency now that hew is in his 60's

    Friday 10/25

    CGBP's #175 x5x5
    #155x8
    #135 x10

    OHP's #70 x10x5

    Layin Leg raise x40

    Tri Extens #90 x10x4

    Hypers bwx15
    +#10 x15
    +#25 x15
    +#10 x15

    Seated round back GM's #135 x15

    Pull Dwns to stretch out should girdle #140 x15



    Low back felt great after the hypers. Pumped and real tight and stable feeling.
    Had to get in gym early today. Gotta work late today/nite and 12+ hours 2morrow on feet.
    Oh well, if I didn't I would not be able to buy that Wellness Beef jerky Damn that stuff is good
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    Interested to see how this change of pace for the upper body works out for you.
    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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    Sunday 10/27
    CGBP's #155 x8x4
    #135x10x2


    Monday 10/28

    Speedish Pulls more hip thrust
    15" #365+#100 Chains x2
    13" same x2
    11" same x2
    8" same x2
    15" same x3x2
    15" #315 #100 chns x5x2

    RDL's #315 x12
    #365x12

    Zerchers #225x5
    #275x5

    Squats #225x3
    #275x3
    #315x10
    #335x5

    Hypers +#25 x15x2
    BW only x15

    Band GM's x19 (I froze up after a pause and could not much move to get 20)

    Clse Grip Pull Dwns #180 x8x4



    For some reason boobtube will not let me sign in from my PMB file to upload carp. Got to talk to my nephew who is much more com savy than me.
    Not that anyone wants to see this shat anyway.
    Gotta wash my knee sleeves this week, as they are setting off the smoke alarm in my garage.
    Kefir, creatine and bcaa bomb with some V8 topped off with a few strips of Grassland Wellness beef jerky...! that stuff is damn good
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    Post Doubled.....^^^
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    Quote Originally Posted by PaulBlack View Post
    Post Doubled.....^^^
    Newbs...
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    Quote Originally Posted by napalm View Post
    Newbs...

    AHAAAA...!

    BTW, are you seeing many blonds there kiddo? ;-)
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    Quote Originally Posted by PaulBlack View Post
    AHAAAA...! BTW, are you seeing many blonds there kiddo? ;-)
    Yes, but they all have noses like the wicked witch of the west.

    And the guys all wear pointy shoes and have greasy hair...weird...
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    So...I see you use bands and chains frequently

    Any specific personal reasoning?
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    Quote Originally Posted by Sean1332 View Post
    So...I see you use bands and chains frequently

    Any specific personal reasoning?
    Hmmm, that is a good question. I think I use them quite a bit because I can always recover pretty well from shorter ROM heavy stuff, (but I still want to work the longer ROM too) so overloading the top of the lift quite a bit, (especially on lower weight & speed work, seems to carryover some maybe. Or as some have eluded to about speed work. Maybe it is just getting more overall work and volume in thru the week.
    If I use lower reps with medium weight off the floor, (75% 80% 85%) I can still hit the top part of the lift heavy(er) and seem to recover in a few days or so. But, if I keep hitting heavier low reps with 90%+ straight weight from the floor or a deficit, I hit a wall in a few weeks it seems and get stale.
    I can do quite a few reps and sets with say #405-#435-#455 off the floor or 2" deficit then with chains added, having it end up being mid #500's at top. So I am getting the rep work, along with hitting upper ROM reps with say 90%ers. Does that make any sense?
    I also never do speed work, without accommodating resistance. It just feels better having it slow down the momentum at top as I keep pulling harder.
    Chains moreso than bands, for the heaviest work.
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    ^Some really good stuff here.^ How much experimentation did it take you to find that, Paul?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    ^Some really good stuff here.^ How much experimentation did it take you to find that, Paul?
    How long? Maybe a while, Hard to say. When I did a Smolovish deadlift program, I trained it 2x per week with a full body and med. squatting pretty heavy for about 4-5 weeks then had to start moving one of the W/O's to lighter speed work. I did learn a little about what i could do, at least for 6 weeks.
    Well, I think the best marker was if I was recovered enough to train harder than I did say the last week. I can usually tell after 2-3 warmup sets, ie: even how #315 feels for 2 reps, if it is going to be a hellraiser or a dumpster fire.
    SOmetimes they even start as crap and I end up cheerleading myself into a lather, thinking there is no tomorrows. I have to get my ass in gear today.
    So yes a lot of it is mental stuff and manning up I guess.
    Lastly, I hate going backwards in a way. If I feel I am hitting numbers (even if they are just at the top of the ROM) and I have not pulled that many reps at that weight, I file it under a plus W/O. I also like to try to follow a tight way to keep track of PR's. So if I can rep with #475+#100 chains x5 say I know I am right in my reg. PR territory.
    Maybe the worst thing I do, is not really knowing when to back off a little. I love to keep pulling heavy and if I am in the mood to train, I do not want to deload at all. Probably not the smartest approach.

    BTW, I am loving your work loads myself, but be careful, it can get addictive...!!!
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    I know! I'm just waiting for my body to tell me to stop. Like, say, when my brachialis is holding me back. Lol. But I'm hitting my numbers and it's all going so far. Meet day is king, so what happens on meet day will determine the success or failure of the cycle.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Certainly. I pretty much use that instinctive principle instead of scheduled deloads or pull backs.
    I guess it helps too, to be built for a certain lift like I am. One hit wonder. Maybe that is another reason, along with building up to it, over years of training.
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    Wednesday 10/30

    Speed BP's #155+#60 chains x3x8
    CGBP's #160 x8x2

    OHP's #95x8x4

    Bent Rows #90+1 green x10x3
    Clse Grip Pull Dwns #140x15x2

    Hypers BW x20x2

    Laying Leg Raise x40


    Some lightish junk today.
    Well the first few warm ups for the BP were slow and achy, so I opted for some speed work instead of heavier reps/sets. Oh well.
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    Subbed.

    Strong ass dude.
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    Friday 11/1

    1" deficit" Pin Pulls #315x2
    #405x2
    #495x2

    13" Pin Pulls #545x2x4
    x5x1

    1" Deficits #405 x5x2 (reps...)
    x10x1 T&G

    Squats #135 x10


    Everything felt heavy today. Should have most likely deloaded, but did some rack pulling and rep work.
    Rushed for time/will have to do some rows most likely 2morrow
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    This is probably a stupid question, but I have been meaning to ask; what is "deficit pin pulls?"
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    I'd say you're healthy. 495 from a deficit should feel heavy, shouldn't it? Lol.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by rob112 View Post
    This is probably a stupid question, but I have been meaning to ask; what is "deficit pin pulls?"
    Not a dumb ?, It is a pull from the rack pins at a lower than normal height. It is a little tougher and hits the start hard(er) since you don't get the bar flex/slack you would, from the plates sitting on the floor.
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    Sunday 11/3 Extra W/O

    Squats #225x5
    #225 w#100 Chains x3
    #275 +chains x3
    #315 +chns x3
    #335 +chns x1
    #365 +chns x1
    Straight wt pause #335x1
    #365x1
    #315x5

    Pull from knees #500x1
    #545x1
    #595x1
    #645x1
    #675x1
    #695x1
    #645x1

    2" def Speed Pulls #315+2 greens x2
    #365 2 grns x2x3

    BB rows #225 x10x4
    #185x15x2


    Just felt pretty energetic today and wanted to make up a bit for Friday's shortened W/O.
    Depending on how I feel 2 mor i might hit a deload week.


    Edit: Some people have asked me about the pulling volume, frequency and loads. I do quite a bit of instinctive training and I know I have built up to it over a time, whilst trying to be progressive and do more than last time.
    I think an important point (and we have covered this on a different forum) is that I try to steer clear of real heavy grinders and I think misses.
    Also take into consideration, some of you guys are on a specific schedule to hit PR's for a comp.
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    Quote Originally Posted by PaulBlack View Post
    Sunday 11/3 [b] Extra W/O

    Squats #225x5
    #225 w#100 Chains x3
    #275 +chains x3
    #315 +chns x3
    #335 +chns x1
    #365 +chns x1
    Straight wt pause #335x1
    #365x1
    #315x5
    Dude...

    Pull from knees #500x1
    #545x1
    #595x1
    #645x1
    #675x1
    #695x1
    #645x1

    2" def Speed Pulls #315+2 greens x2
    Dude.......
    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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    Awesome session
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    Quote Originally Posted by Sean1332 View Post
    Awesome session
    This x 2!

    I really need to get some chains.
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    PB killing it as usual
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Thanks guys, always appreciate the input for fuel/motivation to carry on.

    Monday 11/4

    Incline BP's #145 x10x5

    OHP's #70x15x6 (lots of reps)

    High Pulls #145 x20x2

    Hanging Knee Raises x15

    Tri Extens #70x15x4

    Seated Shrugs #320x25x3



    BB'ing shtuff n'at.
    If you guys want some good healthy shank beef jerky, without nitrates and GH and antibiotics, look into U.S. Wellness Beef Very good line of stuff. Not super cheap, but good quality protein snacks, meats poultry, some tuna and salmon and stuff.
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    Dam Paul, slinging some serious numbers.

    Keep it up...
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    I/m trying kid, but it doesn't seem to be gettin' easier ;-)

    Wednesday 11/6

    2" deficit medish speeds #405+#100 chains x3x8

    13" #495 x2
    #495+#100 Chains x1x5

    RDL's #405 x8 (low back started to seize up on me here)

    Controlled Round back SLDL's #315 x10

    Clse Stance Squats #225+#100 chains X5x3 (more for some quad interaction)

    Pull Dwns #185 x10x4


    I probably need some rep time maybe. (In fact trying to hit #500x10, might be a fun challenge for me) Stuff feels kinda sluggish and heavy, especially at top.
    Some days it just feels like I am maintaining status quo. Well, at least I get to eat my own homemade spag. sauce 2night.
    Moooo yeah - Al Pacino voice
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    Friday 11/8

    CGBP's #225x1x2
    #205x1x3
    #185x5x2
    #135x10

    OHP's #125x1
    #135x1x5
    #125x1x5

    Tri Dwns #70x12x4

    GM's bar only x25

    Grippers



    Did a rather fast singles deload so to speak.
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    Monday 11/11

    15" Block pulls #495x1
    #545x1
    #605x1
    #625x1
    14" " #605x1

    12" " #495x5 (nice and pretty quick)

    3" def speeds #405 x3x3 (1" from laces)

    Floor RDL's #315 x10x2

    Squats #225x10
    #275x10x2

    Low Cable Rows #260 x8x4


    Hey Sean, all strt. wt. pulls ;-)
    Felt good today. Hips stayed way down on the #625 (maybe about 90%er) and hips came forwards fast and strong to L/O
    The Speed Pulls felt good too, digging my heels in and pulling while driving heels down.
    Again vids, but still working on getting uploaded from f***** file

    *Used straps today after some deadlift reading and protecting the CNS some. Apparently to much tight gripping gets draining and it makes sense to me. So might ride this little wave to shore for a bit to beat up my rear but save my CNS.


    Was doing some bands GM's over weekend and it slipped off my catch and struck me right in the eye. Luckily I had my eye closed but I have what looks like a shiner. Ha ha ha. Looks like dark purple eye make up. Or is it Urple? Jaleel White Alex???
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    hahaha that's funny about the GM's. I might slap some chain on my pulls today. Why not.
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    Hahaha I can't help but laugh, either. Damn man. I think that's better than anything I have done to myself.
    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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    Quote Originally Posted by Sean1332 View Post
    hahaha that's funny about the GM's. I might slap some chain on my pulls today. Why not.
    You are making me hungry again with that kind of dirty talk.
    I suppose I should sit down and figure a better chain or band increment set up. I know guys who have this **** down to a science and they do pretty good with almost like a micro load type inch it up thing. I am too caveman I think. me: scratching head and balls in front of crowd

    Hey Toro, if you play this game long enough, (and I was rather dumb about that band connection, that could have been much worse) you do end up with a few battle wounds. I have a broken toe form a DB coming apart overhead and of course my rt. side hernia scar, I show all the ladies.
  36. Elite Member
    herderdude's Avatar
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    Gotta love the Paul Black. Still working damn hard and telling it like it is, I see!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    I thought getting hit in the eye with a rubber band sucked...haha
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  38. Senior Member
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    Wednesday 11/13

    2 naked guys walk into a bar... #135 w/#100 chains x6x3

    OHP's #90 x10x4

    Tri Extens #90 x10x4

    Pull Dwns #240 x6x4

    Leg Raises x30

    GM's #135 x20

    Cleans #100 x25 cardio ;-0



    Yeah the BP's WAS, the punchline.....!!!!
    Gonna be a long work week, 6 days and a day or so over 12 hours. Oh well, I was not born with a silver boot in my mouth, so I can't be surfin' at 11 AM every morn.
    Pckld herring, 2 HB eggs stacked with jalapenos, creatine and used some DIRTY BCAA's post W/O.
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    Friday 11/15 Medium

    Squats #225x5
    #225 #100 Chains x5
    #275 #100 CHns x5
    #315x8
    #365x5x2
    #315x10

    2" Def Pins Pulls #315+#100 chns x3x3

    EZ bar Bent Rows #200 x8x5

    Shrugs #315 x25x2



    Had to do a reasonably fast one today, since I gotta be at work in an hour or so. Squats felt nice and fast and strong. Passed on GM's. Did a few Speeds

    Was listening to some ESPN, trying to find a way QB's can have safe sax.
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    Monday 11/18

    CGBP's #135 x10x5

    Strict Miltary OHP #70x12x5

    Seated Shrugs #225 x20x4

    Press dwns #80 x12x4



    I was just grinding thru the motions today. Long work weekend left me without very much energy, so I just mailed it in today like a sissy with a prince valiant haircut.
  

  
 

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