guyfromkop's log

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  1. Quote Originally Posted by ktw
    I'm asking for a monolift when i graduate college
    that's one hell of a gift


  2. Friday 6/2/06

    Shirt work in double ply ragex
    1board
    275x1
    315x1
    365x1(nothing up to this point touched)
    405x1
    435x1
    445xmiss(left arm was about an inch from lockout)

    raw paused 4 board
    135+dbld#3x2x5

    dont know what my deal was tonight, from 405 on the bar was all over the place, couldnt get a good base and control it. plus i was having major brain farts and not using as much leg drive as i have been told to use time and time again. just didnt do things i knew i had to do, kind of rushing things and it might of been because this was the first time using the shirt down here. other than that though i had a pretty good day didnt dump anything and i got my reps in. kept the shirt relatively high so i could touch. the 435 shot up real quick right into the rack then the 445 was so close to locking out, my left arm just did not want to lock it out. also used the tool belt john told me to try out, definately like it more than my lever belt, it's more comfortable and it still does that wonder bra trick with my belly
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  3. Just wondering, you mentioned that using gear primes the CNS and I was wondering how using a shirt would force the CNS to increase rate coding and recruit more fibers. I would think that percentage of 1rm would dictate that more than an accessory, because putting on gear will not add more neurons to your nervous system and will not cause more neurons to fire during a lift.

  4. Quote Originally Posted by ktw
    Just wondering, you mentioned that using gear primes the CNS and I was wondering how using a shirt would force the CNS to increase rate coding and recruit more fibers. I would think that percentage of 1rm would dictate that more than an accessory, because putting on gear will not add more neurons to your nervous system and will not cause more neurons to fire during a lift.
    you lost me at rate coding

    basically when you have a shirt on you're lifting more, so you're holding more, your cns gets used to holding that weight so when you go back and do raw work the raw weight feels A LOT lighter.

  5. Saturday 6/3/06

    14" Box Squats w/ belt
    275x3
    295x3
    315x3

    Zerchers
    165x2x5

    Kettlebell Swings
    2 arm swing thrus
    35each handx12
    2 arm outside swings
    35eachx12
    1 arm snatches
    35x2x5

    Decline Abs
    55x2x6

    Abductors
    #2bandx25

    Adductors
    #3bandx25

    Seated Calves
    2 sets to failure

    since i'm doing the 7/15 push/pull squats are going to be light till then
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  6. Sunday 6/4/06

    Sled Work, all trips ~200feet
    dragging with belt on hips
    90forwardx2
    90backwardx2
    Front Raises
    35x2
    Rear Raises
    35x2
    Forward Ankle Dragging(these are a lot harder than you think)
    35x2
    Dragging with belt on hips
    215forwardx1
    215backwardx1
    215forward up steep ass drivewayx~100feet

    didnt do any strongman stuff this week and slacked on cardio, so i figured i'd break the sled out today. plus i was itching to try out my new rehband knee sleeves

  7. Just watched that video and with that I think it's time to buy new straps. Mine look worse than yours Your avi doesn't do justice to your size man. you're a big dude.

  8. Quote Originally Posted by Jayhawkk
    Just watched that video and with that I think it's time to buy new straps. Mine look worse than yours Your avi doesn't do justice to your size man. you're a big dude.
    haha i actually got a new set of straps right after that, the owner had some ones for sale.

    and yea i'm a big dude, a little more fat than i like, i'm eating cleaner now and trying to drop my bf, not easy when you like to eat

  9. It'll come with time. No need to sacrifice everything when you can make the change slowly and not have to worry about the strength loss. And just like I was told earlier...Asthetics doesn't =Health.

  10. Quote Originally Posted by Jayhawkk
    It'll come with time. No need to sacrifice everything when you can make the change slowly and not have to worry about the strength loss. And just like I was told earlier...Asthetics doesn't =Health.

    exactly, and getting stronger is #1 on my list, if i lose weight since i'm eating cleaner then so be it.

  11. 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.

  12. 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.

  13. 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.

  14. 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.

  15. 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

  16. Any particular kind?

  17. Quote Originally Posted by Jayhawkk
    Any particular kind?

    Bent over prison yard ones.....

  18. 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

  19. 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*

  20. 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

  21. 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.

  22. 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

  23. yeah, they're at the end of my routine too. just not that important to me, plus for me, they grow easily anyway.

  24. 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

  25. 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.

  26. 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.

  27. 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

  28. Were the box squats suited?

  29. no, i'm going light and not suiting up for squats till after my meet in july

  30. 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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