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guyfromkop's log

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    Monday 6/5/06

    Paused 2boards, middle finger on rings
    265x3
    275x3
    285x2

    Paused Floor Presses
    235x5
    245x5

    Viking Presses
    180x4
    190x4

    Tricep Pushdowns
    #3bandx2x25

    Paused Pull Aparts
    #4bandx2x20

    Low Cable Flys
    50x20

    Light Cardio
    40min

    ever since i started benching 2xs a week if i curl 2 weeks in a row my elbows kill me on my raw day and that's exactly what happened today, elbows were screaming since the warmups, probably would of gotten 3 reps out of the 285. and these viking presses are no joke, i'm not a pro or anything but i think they'll have a good carry over to bench. you start with it on the top of your chest and it's all leg drive till it's about eye level then you follow it by pressing up and over your head. no leg drive = that weight isnt going anywhere. either way though good day at the gym.

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    Up until late last year when I was lifting heavy and often with big movement exercises I had that problem. I honestly think it's just a lot of work on those areas that do the most moving. I want to avoid that when I bulk up either this summer or fall. I haven't quite found out a way to set up a routine that keeps those particular problems at a minimum.

    If you find out how lemme know.
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    Quote Originally Posted by Jayhawkk
    Up until late last year when I was lifting heavy and often with big movement exercises I had that problem. I honestly think it's just a lot of work on those areas that do the most moving. I want to avoid that when I bulk up either this summer or fall. I haven't quite found out a way to set up a routine that keeps those particular problems at a minimum.

    If you find out how lemme know.
    i honestly didnt do any type of curls for about 6 months and my biceps grew like crazy(thanks to heavy rows). i pretty much just started doing them becuase i felt guilty not doing them for so long, but to be honest ever since i started doing curls again they have been nothing but problems with my elbows and wrists. they're such a small muscle and get hit indirectly in a lot of movements that i dont understand why guys spend a whole day doing 20 sets just for bi's. i'm done doing them every week, might do them once a month from now on.
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    I don't do more than 8-12 sets of 8 reps and that's max. My tris always grew better than bis so i'm always switching up the workouts to try and get the same growth.
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    Quote Originally Posted by Jayhawkk
    I don't do more than 8-12 sets of 8 reps and that's max. My tris always grew better than bis so i'm always switching up the workouts to try and get the same growth.

    heavy rows my friend
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    Any particular kind?
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    Quote Originally Posted by Jayhawkk
    Any particular kind?

    Bent over prison yard ones.....
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    bent over rows, low cable rows, hammer strength high or low rows, tbar rows, wide grip face pulls, vhandle pull downs to the chest,...... here's a log of a guy who rarely ever does biceps, and as you can see he's strong as an ox and huge arms

    conv deads
    245x1
    335x1
    425x1
    515x1
    605x1
    700x1
    745x1
    745x1

    barbell rows
    465x7
    465x7
    465x7

    v handle pulldowns to chest
    325x12
    325x12
    325x11

    icarian high row(2 sec hold)
    155 each side x8
    155 each side x8
    155 each side x8

    wide pulldowns to neck
    abunch of reps
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    Quote Originally Posted by guyfromkop2
    i honestly didnt do any type of curls for about 6 months and my biceps grew like crazy(thanks to heavy rows). i pretty much just started doing them becuase i felt guilty not doing them for so long, but to be honest ever since i started doing curls again they have been nothing but problems with my elbows and wrists. they're such a small muscle and get hit indirectly in a lot of movements that i dont understand why guys spend a whole day doing 20 sets just for bi's. i'm done doing them every week, might do them once a month from now on.
    Bump to that.

    I think I have to take a good month off of curls minimum. Time to heal up. *crosses fingers*
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    Quote Originally Posted by Poobah
    Bump to that.

    I think I have to take a good month off of curls minimum. Time to heal up. *crosses fingers*

    i'm done with them for a long time, you should try the same
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    i've experimented with higher volume and lower volume on bicep training and have found zero difference in results. but i can't stop doing them altogether, just not in my way of thinking. if nothing else, 1 set of heavy - done.
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    Quote Originally Posted by Beelzebub
    i've experimented with higher volume and lower volume on bicep training and have found zero difference in results. but i can't stop doing them altogether, just not in my way of thinking. if nothing else, 1 set of heavy - done.
    i'll probalby do db hammer curls from time to time, those never seem to bother me, plus by the time i'm done my deadlifts and back work i'm normally ready to fall over, so bi's taking a back seat isnt a problem
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    yeah, they're at the end of my routine too. just not that important to me, plus for me, they grow easily anyway.
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    Quote Originally Posted by Beelzebub
    yeah, they're at the end of my routine too. just not that important to me, plus for me, they grow easily anyway.
    yup, one of the nice side effects of lifting heavy weights
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    Wendesday 6/7/06

    Deadlifts in inzer max dl, straps up and belt
    365x1
    385x1
    405x1
    425xmissedxalot

    Zerchers
    155x5
    175x5

    GHRs
    1x5 assisted
    1x5 all by myself

    45 Hypers
    #3bandx15
    #3bandx12

    Standing Cable Abs
    120x20
    130x20

    Close Grip Low Cable Rows
    210x8
    220x8

    V Handle Pulldowns to Chest(never did these before)
    180x8
    170x8

    deadlifts with different form
    135x1
    225x1
    315x1

    well today was a horrible day for deadlifting. the 425 missed at lockout then just kept missing it over and over again. pissed me off because i know i can pull it. i have a close stance and my knees kept spreading out to the point where i was standing on the sides of my feet some of the time. everytime they spread out i barely had any leg drive which kept me missing that 425. the owner of the gym saw me and told me he used to have the same problem, basically he said spread my feet out a little bit more, point my toes out a little(i stand duck footed anyway), let the top of my back hunch over a little bit while keeping the bottom arched(basically look about 3-4 feet in front of you the whole time) and move the grip out a couple inches. i tried this at the end of my workout and even though my back was absolutely fried it felt more natural, i wasnt fighting to keep my knees from spreading the whole time and my hips snapped forward a lot more. so a change might be in order, have to have a little pow wow with the man.
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    Friday 6/9/06

    Shirt work in double ply ragex, all comp grip

    Paused 2boards(all touched today )
    275x1
    315x1
    365x1
    405x1
    455x1
    475x1
    495xmiss(didnt have a chance, lost it goign down)
    495xmiss(missed it at lockout, same as last week, left arm didnt extend all the way, then the bar decided to go to the other side of the gym, thank god for side spotters)

    Paused 4boards(paused 3sec at top, then 3 on board, then 3 at lockout)
    315+95lbs of chainx1
    315+135lbs of chainx1
    315+150lbs of chainx1
    315+165lbs of chainx1
    335+165lbs of chainx1

    Raw Paused 3boards, comp grip
    225x5
    225x5
    235x5
    255x5

    really good day for benching today. finally getting the hang of the shirt, that 495 will be mine next time i try it.
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    Saturday 6/10/06

    14" Box Squats w/ belt and knee warmers
    235+95lbs of chainx3
    235+135lbs of chainx3
    235+165lbs of chainx3

    Pause Squats w/ knee warmers, no belt
    235x5
    255x5

    Kettlebells
    2 arm Swingthrus
    35each handx10(wanted to go to 12 or 15 but stopped because pants were falling down)
    2 arm Outside of legs swings
    35each handx12
    1 arm Snatches
    35x2x5each hand

    Decline Abs
    55x8
    60x7

    Abductors
    #3bandx25

    Adductors
    #2x25

    Super Yolk Walk w/ belt and knee warmers(each trip ~50yards)
    315x1
    365x2
  18. ktw
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    Were the box squats suited?
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    no, i'm going light and not suiting up for squats till after my meet in july
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    Just wondering because the last post for box squats your were doing much less it seemed, but I've never used chains so I'm not sure how that works out
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    i hadnt done regular box squats in a while so i was just testing the waters. my meet in july is a push/pull so i'm going to be messing around with squats till then, no gear, working on form and trying new stuff. the way i had the chains set up was that when i was on the box i was at total deload(all the chains were on the ground, so for the first inch or so off the box it was 225) and at the top the chains were about an inch or two off the ground(about 400 total) chains are good because they sway and you work your stabalizers like crazy, especially with them being completely off the ground. some people have it so one of the chains is still on the ground some to keep them from swaying too much. i like it this way because you really have to fight to keep yourself upright.
  22. ktw
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    Yah when my squat starts stalling out a bit I might add some chains or bands, they seem pretty tough, what class are you gunna be in at the meet? I'm trying to find a powerlifting gym in AZ for when I get back because that would be awesome to train at a place that has all this **** lying around so I don't have to lug all of it to the gym all the time
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    i'll be in the 308's and if you need to find a gym near you go to Powerlifting Watch they have a gym finder there
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    Quote Originally Posted by guyfromkop2
    i'll be in the 308's and if you need to find a gym near you go to Powerlifting Watch they have a gym finder there
    Awesome resource!
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    Quote Originally Posted by exnihilo
    Awesome resource!

    yea it's good, some of the comments are people *****ing like goheavy, but still some good stuff on there, especially if you're looking for a meet
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    Quote Originally Posted by guyfromkop2
    i'll be in the 308's and if you need to find a gym near you go to Powerlifting Watch they have a gym finder there
    Damn NB, you're a big boy. I'm probably going to diet down for the 242s (255 right now) because I'm not quite ready to hang with the big boys just yet.
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    Quote Originally Posted by UHCougar05
    Damn NB, you're a big boy. I'm probably going to diet down for the 242s (255 right now) because I'm not quite ready to hang with the big boys just yet.
    yes i am big i like to eat too much
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    Quote Originally Posted by guyfromkop2
    yes i am big i like to eat too much
    I know the feeling, that's the reason I'm at the low end of the 275s right now. Too much izza: :burg:
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    Quote Originally Posted by UHCougar05
    I know the feeling, that's the reason I'm at the low end of the 275s right now. Too much izza: :burg:

    exactly, i eat clean for the majority of the week, then the weekend hits and it's no holds barred. i'm getting stronger though, so that's all i care about. the weight will drop off since i'm doing more cardio and strongman stuff
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    monday 6/12/06

    paused 2boards
    265x3

    that's it, my triceps are killing me, there was no way i could even come close to finishing this workout. i think i burned myself out from shirted bench on friday so i decided to call it quits. let myself heal up. in a couple weeks i think i'm going to move raw work to tuesday to give myself an extra day to recover from shirt work.
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    Looks like you and Poobah both need a little rest up. Time to kick up the feet and catch up on some movies.
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    cant do that, 4 weeks out from my first meet
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    Quote Originally Posted by guyfromkop2
    cant do that, 4 weeks out from my first meet
    I have no experience with pling, but if you're four weeks out and feeling toasted, wouldn't some extra rest right about now be good for you?
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    Quote Originally Posted by Beowulf
    I have no experience with pling, but if you're four weeks out and feeling toasted, wouldn't some extra rest right about now be good for you?
    actally you rest a full week, no lifting what so ever, the week before the meet. and i'm lifting equipted, so it's no big deal if i skip one raw day this far out
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    oha nd i'm not feeling toasted like tired, arms were just crazy sore, you use a lot of tri's with shirts
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    Quote Originally Posted by guyfromkop2
    actally you rest a full week, no lifting what so ever, the week before the meet. and i'm lifting equipted, so it's no big deal if i skip one raw day this far out
    gotcha! Marathoning is the same. 1-2 weeks out you stop running or just do very low intensity. It is definitely needed to maximize performance.
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    Quote Originally Posted by Beowulf
    gotcha! Marathoning is the same. 1-2 weeks out you stop running or just do very low intensity. It is definitely needed to maximize performance.
    yup, give your body a nice rest and come back stronger
  38. ktw
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    have you competed before?
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    Hope everything works out for ya. I'm sure you know your body more than we do.
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    start deloading now bro. Just do heavy shirt work and ~85-90% of your raw bench for 10 singles, cut extra work. A week out from the meet cut everything heavy and just do ~80% singles to work on technique and grease the groove.
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