Beelze training log

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  1. glute ham raises??? wtf is that?


  2. Quote Originally Posted by Beelzebub
    glute ham raises??? wtf is that?
    ghrs, you're kidding me right?
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  3. nope. never heard of em. my 3 ham movements are SLDL, lying leg curls, and seated hammer leg curls. glutes get worked on every pressing movement, hacks, parallel squats, and leg press. on hacks and leg press, my feet are placed on the tip top portion of the platform to place more emphasis on glutes/hammies.

  4. wow, they are probably the best glute and ham excersize out there. they are a staple in any plers training, plus they're fun.

    here's a link to 3 variaties, the first is the hardest. if they dont like the link to another site on here just delete it off after you get the link.

    http://www.teamsniffy.com/videos/vid...variations.wmv

  5. oh and the traditional ghr is the middle one, but you stop when your body is parallel to the floor, and the bar behind the back is optional.

  6. i don't believe our gym has that little doo-hickey. our old gym did though.

  7. thanks for the vid though. at least i know what that thing is for next time i see it, lol.

  8. Quote Originally Posted by Beelzebub
    thanks for the vid though. at least i know what that thing is for next time i see it, lol.
    haha yea no problem, and that's none other than exmgq filming that, and the guy in the red shirt is going to the wpo finals at the arnold for the 220's, supposively him and travis mash are neck and neck on their lifts and good friends to boot.

  9. lol, ol' ex, eh? a friend and i are supposed to drive down to NC in april to watch him compete.

  10. you should, he trains me and is one of the nicest guys i know, i'll be hanging out with him at the arnold in the wpo warmup section, i'm going to see all the wpo monsters in full force. i cant wait
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  11. Quote Originally Posted by Beelzebub
    i don't believe our gym has that little doo-hickey. our old gym did though.
    Glen and I do GHRs on a seated calve machine with a bunch of plates loaded on so we don't break our faces going forward. The seated calve machine needs to have a wider base to get your knees on it-which not all do.

    Although it's not as difficult as using the realGHR machine (I'd say about 75-80% as tough), most people who have been training for some time will still have difficulty doing one rep with the full range of motion the first time on even the seated calve machine.

    I'm not kidding though when I say no single exercise has helped my deadlift or squat more. It makes SL deads seem like a walk in the park. Once I get the money and the space I'm purchasing a GHR for my home/apt.

  12. yeah what ivydude said .. give them a whirl if you can beelze they rock .. and by rock i mean they are painful as ****

    btw i don't know how i didn't notice this thread earlier ...

  13. Quote Originally Posted by glenihan
    yeah what ivydude said .. give them a whirl if you can beelze they rock .. and by rock i mean they are painful as ****

    btw i don't know how i didn't notice this thread earlier ...
    that's easy, you were too short to see over the anabolics subforum. now, that bobo has moved it to the bottom, you can see this one now. make sense?

    shortie

    *clicks his heels*
    i am witty
    oh, so witty

  14. 2/24 - chest/shoulders/tri's/back
    flat dumbbell (rehab still)
    30's x 10
    45's x 10
    60's x 10
    85's x 6
    (2) 100's x 10 (easy, but didn't want to push it)
    60 second stretch with 80's

    military hammer
    90 x 10
    180 x 6
    270 x 3
    380 x 3 PR
    60 second stretch

    straight bar pressdowns
    100 x 20
    120 x 15
    150 x 12
    180 x 6
    (2) 220 x 19 PR (14 on second set)
    60 second stretch with 45's

    rack chins
    BW x 10
    BW + 90lbs x 15 PR

    deads (no belt/no straps)
    135 x 3
    225 x 3
    315 x 3
    405 x 1
    (2) 455 x 8 PR
    60 second stretch

    got to talk to a PL'er today, gonna help me figure the bench shirts and such. good stuff.
    Last edited by Beelzebub; 02-24-2006 at 08:57 PM.

  15. i like that no straps

  16. yeah, i've gotten rid of the bastards. only use em on over/over rack deads now.

  17. Quote Originally Posted by Beelzebub
    yeah, i've gotten rid of the bastards. only use em on over/over rack deads now.
    good and that's the only thing i use them for, well pull down abs too

  18. straps are a bodybuilders best friend

  19. Quote Originally Posted by Beelzebub
    2/24 - chest/shoulders/tri's/back
    (2) 100's x 10 (easy, but didn't want to push it)

    (2) 455 x 8 PR
    Yeah, I use straps too but I am definitely no PL'er..And Beezlebub, I hate you for those two quotes..Rehab?If this is what you do for rehab, I seriously need to reinjure myself..

  20. i'd like to use straps but i'm hearing from all the big boys that they end up being a hindrance, so **** em. so far, it's going well. lol, the rehab is coming along nicely. once you see a little smiley beside the chest #'s, you'll know things are back to normal ETA: 2 weeks or less.

  21. pfffft!
    Chest, Shoulders, Bis, Back?

    what is this sugarpoopie, some type of DC training? pissshaawww

    I still need to fully read and digest the info you sent me Beelze. I'm still doing my 5 day split.

    I really need to get back to my stretching too god damn it.

    Nice PR on the deads bro.

  22. Yeah, I could definitely see straps being an obstacle for a PL'er down the road once you start increasing and increasing your deads..I do them 100% for myofibrillar h-trophy, so I need the straps to keep my form and put some slabs of meat on my skinny ass back..Keep up the good work Beezlebub

  23. Quote Originally Posted by Mulletsoldier
    I do them 100% for myofibrillar h-trophy
    why not just do them to get bigger and stronger?

  24. Hey Beelzebub, I am motiv8er's little brother. I was looking at your DLing numbers. I was wondering. At 19, and 245 lbs, if I deadlift 360 lbs for three reps, what do normal kids my age lift? and does it help that I am 6'6"?

    EDIT: I meant at like PL'ers meets and what not

  25. Quote Originally Posted by guyfromkop2
    why not just do them to get bigger and stronger?
    Haha..One look at my avatar and you can see why..

  26. Quote Originally Posted by motiv8erJR
    Hey Beelzebub, I am motiv8er's little brother. I was looking at your DLing numbers. I was wondering. At 19, and 245 lbs, if I deadlift 360 lbs for three reps, what do normal kids my age lift? and does it help that I am 6'6"?

    EDIT: I meant at like PL'ers meets and what not
    6'6" would be more of a hindrance than a help IMO. either way, at 19 y/o, 360 x 3 ain't nuttin to be ashamed of. i'd put you maxing around 405 or so. my training partner just turned 21 and after 2 months of deadlifting my way, he's getting 2 sets of 405 x 8.

  27. 2/27 - quads/hams/forearms/bi's/calves
    squats
    bar x 20
    (2) 135 x 6
    225 x 3
    (2) 315 x 3
    belt
    405 x 1
    belt/wraps
    505 x 4 PR (took too long lining up the footing, wasted too much energy, felt like i had already done 3 by time i started)
    90 second stretch

    SLDL
    135 x 10
    225 x 3
    315 x 3
    435 x 9 PR
    60 second stretch

    one handed dumbbell wrist curls
    (2) 45's x 22,16

    standing alt. dumbbell curl
    35's x 10
    45's x 3
    60's x 3
    80's x 4 PR
    1 minute rest
    50's x 20 PR
    60 second stretch

    standing calves
    1 set DC routine 15 reps
    1 max set of same weight
    60 second stretch

    20 minutes cardio 130-140 heartrate

  28. Quote Originally Posted by Ubiquitous
    pfffft!
    Chest, Shoulders, Bis, Back?

    what is this sugarpoopie, some type of DC training? pissshaawww

    I still need to fully read and digest the info you sent me Beelze. I'm still doing my 5 day split.

    I really need to get back to my stretching too god damn it.

    Nice PR on the deads bro.
    chest,shoulders,TRI'S, and back actually

    and yes, it's DC with a few modifications.

  29. Quote Originally Posted by Mulletsoldier
    Haha..One look at my avatar and you can see why..
    just because you're small now doesnt mean you cant get bigger, just eat more and train smart. anyone can grow, just have to do it right.

  30. nice workout as usual beelze, i'll be doing sldls soon, just ordered myself a jump stretch platform
  

  
 

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