guyfromkop's log

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  1. I absolutely hate pulling for reps.


  2. Saturday 4/22/06

    Paused 3 board Comp Grip
    275 x 2 x 5

    Paused 4 Board Comp Grip
    305 x 0
    295 x 1
    225 x 5

    i had to cut it short today. the left side of my arm/tricep about 2" above my elbow was killing me today. i couldnt press anything heavy. i dropped down to 225 just so i could finish the workout but started getting shooting pains down my arm. in fact it was so bad when i was all said and done my fingers were twitching and i couldnt even wrap my wrist wraps up. couldnt hold onto anything with my left arm. i tweaked it on monday doing squats when i was getting under the bar and it just hasnt been right ever since. and i was looking forward to todays workout too.
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  3. Monday 4/24/06

    Squats w/ belt and medium wrap
    325 x 3
    325 x 2
    325 x 3

    Pause Squats raw no belt or wraps
    225 x 3
    225 x 5

    GHRs
    2 x 5 partials since now i have to do them a lot harder way

    Crazy Scissor Ab Machine
    100 x 2 x 8

    Ab/Adductors
    #2 x 25

    Light Cardio
    30min

    very interesting day today. walked in ready to drop weight and work strictly on form. so i decided to squat on the little platform we have and boy was that interesting, basically it was the first time i havent squatted in a rack in a very long time. the platform is set up like how the usapl does squats, basically to give it a visual i was squatting where i'm pulling a dead in my avatar.. my confidence was shot and i was all over the place, not having that cage around you made me think i was going to fall over. that's why the rep scheme on the squats is the way it is. i also decided to give my arm a break and do ghrs today instead of my normal kettlebell swings.

  4. wednesday 4/26/06

    GHRs
    2 x 5 assisted

    45 hypers
    #3 band x 2 x 15

    Decline Abs
    40 x 7
    40 x 6

    Light Cardio
    30 min

    didnt bench today, letting my arm heal up some more for saturday. so i just did some posterior and ab stuff. the ghrs will be coming along a lot faster than i thought.

  5. Can you tell me what GHRs are and do you have anything explaining these kettle swings?
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  6. Quote Originally Posted by peterson24
    Can you tell me what GHRs are and do you have anything explaining these kettle swings?
    here are the ghrs

    http://www.midwestbarbell.com/videos/ghrcompare.mpg

    and here are some variations

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

    and i dont have any videos of kettlebell swings but basically they are like front raises but you are swinging the weight, the in between legs is in a sumo stance with the kbs in between your legs and when you hit the top(eye level) you are snapping your hips forward and squeezing the cheeks. the same for outsdie of legs but you are in a deadlift stance(i use a very narrow stance, feet are ~6" apart). i'll try to get some videos next week of them

  7. I have never seen them done but they look good. thanks for the info.

  8. Quote Originally Posted by peterson24
    I have never seen them done but they look good. thanks for the info.
    the ghrs? they are a KILLER for the posterior, big time pullers love em

  9. Friday 4/28/06

    Pull Thrus
    100 x 12

    Wide Grip Face Pulls
    140 x 20

    Wide Grip Low Cable Rows
    140 x 20

    Ezbar Curls
    65 x 2 x 8

    Hammer Curls
    25 x 2 x 10

    Light Cardio
    30min

  10. Saturday 4/29/06

    Shirt work done w/ a 2ply RageX
    2Board - 315 x 1
    1 Board - 315 x 1
    335 x 1
    355 x 1 about an inch from touching
    365 x miss, dumped it forward
    365 x 1
    385 x 1 about 1/2" from touching
    385 x 1 about an inch from touching

    Raw Work
    5 board
    225 x 5
    315 x 5
    385 x 5 or 6

    first of all i'd like to give a HUGE thank you to joel aka cubanbull for all your help today and hooking me up with that stuff, plus i'd like to give another HUGE thank you to joe aka jcp2 for all your help today, plus thank you to the great lazarrito for your help and greg the egg for all your help too. THANK YOU GUYS!!! today was a lot of fun and i learned a ton. first time i was ever in a shirt and it was definately an experience. when they say how hard it is to touch in a shirt they are not kidding, there was a ton of pressure at the bottom and i can only imagine what it's like when the big weight gets involved. i have to work on keeping my forearms straight up and down and tilting them forward and having the bar go so low. today was definately an experience and i cannot thank the north jersey chapter of teamsniffy enough. thanks a ton guys, we'll definately be back up sometime soon.



  11. Sounds like you had alot of fun out there today.

  12. Quote Originally Posted by Poobah


    Sounds like you had alot of fun out there today.
    i did man, i loved every second of it, i'm definately hooked now

  13. Tuesday 5/2/06

    1 Arm Kettlebell Snatches
    35 x 2 x 5

    Sled Pullin
    215 x ~50yards up my steep driveway forward
    215 x ~50yards up my steep driveway backward

    had the day off today so i decided to be productive. made a band attachment setup(copyed from the guys up in north jersey) so i dont have to drag the 160lb dbs over anymore. plus i decided to bring bertha out for the first time this year. she was lonely and it was nice, so i figured i'd pay some attention to her. now my legs are on fire and tingling like non other. thanks bertha

  14. Wednesday 5/3/06

    Paused 2 Board w/ middle of palm on rings
    265x3x3

    Paused Floor Presses w/ fat bar and middle of palm on rings
    215x5
    225x5

    Standing Military Presses w/ middle of palm on rings
    125x2x6

    Low Cable Fly Thingies
    40x25

    Pull Aparts
    #4bandx2x20

  15. Friday 5/5/06

    Deads w/ briefs(inzer max dl suit with straps down) and loose belt
    365x4(couldnt breathe)
    365x3 had to take a min breather almost visited blackout city switched to over/underx2
    Sumo w/ straps up and loose belt
    365x1

    GHRs
    2x5 assisted

    45º Hypers
    #3bandx2x15

    Standing Cable Abs
    110x2x20

    Chest Supported Rows
    20+dbld #3bandx2x8

    Wide Grip Face Pulls
    200x2x8

    first time pulling in briefs today and let me tell you, i have a much greater respect for guys who pull in full gear. getting down to that bar is not fun, and i was only in single ply. breathing is not an option, especially when pulling for reps. then after i was done with that i decided to pull sumo for the first time ever. form was sloppy but the weight went up a lot easier when i was in a conventional stance.

  16. Saturday 5/6/06

    Attempted Shirt Work
    315 off 4 board x 3 barely touching
    315 off 2 board x not even close

    3Board Comp Grip
    165+dbld#2sx2x5
    4Board Comp Grip
    135+dbld#3sx2x5

    Light Cardio
    Mowing the lawnx20min

    well attempted shirt work today and it was a disaster. neck kept choking me, couldnt get the weight even close to the 2 board, was just bad, so i ditched it and went for top end raw work.

  17. Curious on the DL suit..

    Other then it being tight as hell, hard to breath, and hard to get down. how much of a weight jump are you able to make in it?

  18. Quote Originally Posted by Poobah
    Curious on the DL suit..

    Other then it being tight as hell, hard to breath, and hard to get down. how much of a weight jump are you able to make in it?
    i honestly have no idea, 365x5 is easy for me suit or no suit, i'm working back up lightly, but i do know the weight flew up

  19. Monday 5/8/06

    Squats w/ belt
    315x4
    295x5

    Pause Squats raw no belt
    225x2x5

    Kettlebell Swings(about a min or 2 break in between sets, just enough to catch my breath)
    2 arm in between legs, bent at the waist(i highly recommend these, they hit my hamstrings and lower back like crazy)
    35each handx6 wait 30sec x6
    2 arm outside legs
    35each handx5 wait 30 x5 wait 30 x5
    1 arm snatches(right to left no break in between switching hands)
    35x2x5

    Decline Abs
    45x8
    45x7

    Light Cardio
    30min

    Believe it or not this workout took me 2 hours before the cardio. i dropped the weight on squats because i'm really trying to work on sitting back a lot more. i have a problem with my shins going forward when i'm in the whole. also i tried something new on teh kettlebells today, the bent at waist was very nice going to keep that in and went through them all at a fast pace, the cardio i got from them was crazy, almost puked 2xs.

  20. by shins moving forward in the hole, do you mean shins moving at all? my shins never go over my toes or anything, but move slightly forward no matter how far i sit back.

  21. Quote Originally Posted by ktw
    by shins moving forward in the hole, do you mean shins moving at all? my shins never go over my toes or anything, but move slightly forward no matter how far i sit back.

    i've changed my stance up a little and am now a wide stance squatter, so my shins have to pretty much stay perpendicular to the floor. and it's A LOT harder when you have big legs like me

  22. Yah I've always been wide stance, feet touching the edges of the rack, feels a lot more natural for me.

  23. Tuesday 5/9/06

    Paused 2 Board w/ middle of palm on rings
    265x3x3

    Paused Floor Presses w/ fat bar and middle of palm on rings
    225x5
    235x3

    Standing Militaries w/ middle of palm on rings
    135x2x5

    Pull Aparts w/ pause
    #4bandx2x20

    Low Cable Fly Thingies
    40x25

    i dont know if it's because i'm not used to benching the day after i squat or what, but the bar felt very heavy today and my elbows are screaming at me right now.

  24. Wendesday 5/10/06

    Rehab Sled Work all done at ~200feet trips
    90xforward
    90xbackward
    Front Raises
    35x2
    Rear Raises
    35x2
    Ankle Dragging
    35xforward
    35xbackward

    so i was bored today, have the next couple weeks off work, so after reading a little bit i stumbled across a gpp article by dave tate http://www.t-nation.com/readTopic.do...ydra?****459405 and figured since i spent all this money on my sled last year i might as well use it. so i figured i'd try this little rehab out the days after my raw bench and squat or deadlift(depending on weather) days. plus throw in 1 maybe 2 heavy draggin days and some light farmers walks and super yolk work on the weekends as some extra cardio. it's practically summer time i might as well enjoy the outdoors.
    Last edited by guyfromkop2; 05-16-2006 at 07:50 PM.

  25. Monday Night 5/10/06

    Grip Work
    Dbl Overhand
    405x2xtoi failure
    Hook Grip
    555x0(couldnt even lift this off the racks tonight)
    495xto failure
    545xto failure

    Light Cardio
    20min
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