Poobah On the Road to 405 with John Pinder.
05-02-2006 10:16 PM
Tuesday - Chest, shoulders, grip.
Paused BB Bench
315 x 3
315 x 3
315 x 3
I didn't have it today, like I had last tuesday. Weight felt much heavier, and it was a struggle. I did better in the second set then the first (a bit smoother, stronger).. but I rushed some pauses, especially in the third set, as I was getting gassed quickly.
I wonder if I should change up my diet just a bit... last tuesday, I cut some carbs from the meal before my before workout meal, and added the carbs I cut to my Before workout meal.. raising the preworkout meal carbs to about 80-90 carbs. Maybe I should do that from now on?
Or maybe my bout with the flu yesterday took a bit out of me.. or maybe I just didn't have it.. or maybe I should stop bithcing and be happy I moved up 5 pounds again, and completed all my reps.
note: In the second and third set I was experience a nagging pain, in my left arm as I lowered the weight.
Paused DB Bench
100 x 8
100 x 8 (Very slight help on 8)
Definite improvement here... Next week I should be able to do 2 sets unassisted. IF I do, would it be okay to try 120's next time around on the first set at least and just see how I do? Might be fun?
Blues - both hands - 10 x 2
Reds - One hand - 10 x 2
Left arm didn't hurt to much today... bout time that seems to feel better.
Reds - 20 x 2
No rest pauses today...
BB static Holds
355 x 4
I'm having a problem with my left hand when I grip... seems the skin where the calus's are always wants to fold over and pinch.. which is not fun. My right hand don't do that... so I've been ending up gripping more with my fingers at times and less with my palm.
No time today... to much to do..
I don't know, A bit disappointed that 315 was so hard, when everything seemed so easy the week before.. but I did better, and that's really all I can ask.
05-02-2006 11:18 PM
Don't beat yourself up. Some days you have it and some you don't. Too many life variables including your mood to up and think about switching things around because of a bad day. After a few sessions you will have some feedback to see what the problem may be.
05-02-2006 11:22 PM
Ey about the meal thing, I tried what you referred to, that is making my preworkout meal bigger, and have kept doing it since, i do notice a difference during workout, but mainly in the middle and last sets when i usually have nothing left. I like following Berardi's idea of eating most of your carbs around breakfast, pre, during, and pwo, when theyre the most useful.
05-03-2006 07:37 AM
Thanks gentlemen... Sometimes I set my expectations to high, when I walked into the gym yesterday I expected 315 to be easy, and planned to hit 320. but I just didn't feel the same as I did the week prior.
I just wish I knew how come i felt so strong and full of endurance last week, and not this week.. hmmm.
05-03-2006 01:30 PM
If you have ever seen my log, I had the same problem the other day, just move on, more good days will come. **** a 5lb move is not bad at all, I'm struggling benching 200 over 5 times, so be thankful you can put up the numbers you do.
05-03-2006 01:32 PM
Oh and about the meal thing, Berardi advices a 2 to 1 ratio of carbs to protein around workout, so 80 to 90 is about right if you take in 50 grams and want to try that method. It's worked decently for me so far.
05-03-2006 01:55 PM
05-03-2006 02:32 PM
My bad, thanks for posting
05-03-2006 03:12 PM
hehe.. np. sorry for calling you a dolt.
05-03-2006 05:48 PM
it's all good. my brainpower is depleted from studying for finals all week, I added up 8 and 8 today and got 20
05-03-2006 09:45 PM
dont eat too much, you'll blow chunks
05-04-2006 09:55 PM
Thursday - DEAD DAY!!!
485 x 5 - http://media.putfile.com/Dead-Lift-485-x-5
475 x 5
Alright I didn't quite lock out the 5th rep, in either of these sets.. but it was real close and I tried real hard.... So I'm calling it 5 reps. Either way it's a large improvement over last week. (425 x 5, 465 x 5)
I find starting the first rep I tend to get a bit more on my toes, and generally the rest of the set I'm much better.. I also kept my arms fairly straight this time. And From the knees down I let the weight down fast.. and it was making hella noise.
Oh yea, grip is still a piece of cake.
265 x 10 - http://media.putfile.com/Zerker-Squats-265-x-10
I ****ed up my setup enough that my vid timer ran out before I finished.. But I did get all 10 reps, and I kept my form pretty good right till the last one. Last time I only got 260 x 9.5.
135 x 20 - http://media.putfile.com/Pull-Throughs-135-x-20
150 x 20
Really moving on these things fast and furious.. I can still do more. Finally got a video to, so I'm all ears for improvement. After watching the first set on the camera, I actually did try to go deeper through with the 150 set.
220 x 11
220 x 9
Improvement this time.. slow but steady enough.
180 x 10
180 x 10
A few inches short on the last rep of the last set.. Things are going to start to slow down on these soon I think.
Alright I'm trying to find something I like doing.. (not like easy).. I tried 4 differnet machines, including some standing cable crunches.. But I couldn't feel it in my abs.. I need to look some **** up, and find a good ab exercise that takes my body weight out of it and allows me to load plates or select weights.. And something that actually makes my abs burn.
100 x 10
110 x 6
I rushed these sets.. at this point it was already late.
Just no time again.. sucks, but it's just the way it is.
I kicked ass today on deads..
I'm now a fully fledged member of the gym... just about anybody comes and talks to me now. Apparently lots of people were speculating I was training for strong man events and such. And all the regular body builders, started joking around with the 485 pounds today, and couldn't believe I was moving that, some of them tried, none of them could move it more then 4". I had to laugh. wimps.
05-04-2006 11:26 PM
Hey man, go on T nation and look up an article called "Core Training for smart folks", ill post the link later. It has nothing to do with bodyweight for most of the exercises, but it works very well, and works the stabilizing function of the abs. I dunno, I have had the same problem as you before, but doing the routine in that article along with leg raises has solved the problem. It looks like after our slumps we both picked up some good gains, I managed to add 55lbs to my squat 5rm yesterday and your deads skyrocketed too, AM must have us locked in some kind of good workout/bad workout pattern.
05-05-2006 09:11 AM
thanks.. I'll check it out... as for the good workout/bad workout pattern.. What you talking about Willis? I got a 5 pound pr, I'm greedy.. I just wanted more.
05-05-2006 12:20 PM
I'm new to deads but after watching your video, are you supposed to have a slight hunch or is the back supposed to stay ridged and straight through the motion? Also, at the top do you stop where you go or pull through and back stopping with the trap/upperback contracting?
Not sharpshooting your form but i'm new and the only guidence i've had is looking at still pictures for form so I don't know if i'm adding more movement to the DL than I need to.
05-05-2006 12:30 PM
no offense to poobah but go to www.irongame.com find someone with the same build as you and watch them deadlift.
05-05-2006 01:01 PM
Good questions, I suggest you do what guyfromkop2 suggests.
Originally Posted by Jayhawkk
As for me, I'm far from perfect.. but getting a bit better everytime outthere. As for the back, it definately doesnt' have to be perfectly straight, and frankly it's damn near impossible for someone with a long torso (like me). Although you do want to keep your head up and shouldes pointed for the sky as best as possible...
I think my third rep in that video was pretty spot on (well for me at this point). The first rep, I got out over my toes a bit to much, which forced me to use alot of back, and I wasn't able to captilize on leg drive...
I should also straighten up my lockout a bit more.. and when I'm pulling I should try to get a bit more on my heels, and almost pull back instead of up.
But everyones different.. right now my weekness is upper end lockout, and John's going to work on that with me.. off the floor I'm strong.
05-05-2006 03:18 PM
actually your body has to be locked out, hips and knees have to be locked, basically stand up straight and that's how you have to be
Originally Posted by Poobah
05-05-2006 04:10 PM
Thanks, i've been adding deads and other lifts the last couple of months and the gym owner came over a couple of times throwing a couple of pointers my way but hell if I know if he's telling me good info or not
I do know my weight went down by a good bit when he told me I wasn't to drop the weight between reps :P
05-05-2006 11:09 PM
Friday - Chest
Band Lockouts (approximately 6" off chest)
2 #3 (blue) dbld x 5 (warm up)
185 + 2 dbld blue's x 3
185 + 2 dbld blue's x 3
185 + 2 dbld blue's x 3
190 + 2 dbld blue's x 3
Lots of work, but solid performance.. No overtraining in sight as of yet.
Lockouts (4" short of lockout and up)
385 x 3
395 x 2
385 x 2.75
380 x 3
Third set, I lost balance a bit and ended up coming down... couldn't budge it after that. Grrrr... Over all good improvement though.
Generally these keep surprising me at how quickly I loose stamina.. Still seems to be something in the shoulders that's giving it up first.
External Rotator on Knee 9-12 oclock
15 x 20 r
15 x 20 l
I can keep a better pace.. but these were harder then I thought they would be today.
Propped External Rotator 6-12 oclock
15 x 20 r
15 x 20 l
Also a harder then I expected??
#3 (blue) band x 25
Grip work with 200lb grippers
4 sets each hand
Love hate.. love hate.. No just hate.
Got my ass to cardio only twice this week.. I should really try to get at least 3... Me bad.
Good stuff... as I sit here, my chest has a nice dull ache to it.
Also my formily sore back really felt alot better once I got moving some weights around. I'm 100% better right now.
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