Poobah On the Road to 405 with John Pinder.

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  1. Quote Originally Posted by guyfromkop2
    exnihilo i'll let poobah answer all your questions, but if you dont recognize the name of who trains him, he used to be exmgq over at ironaddicts board.
    I'll give it my best shot on MOnday... This weekend, (since thursday actually) has been hellu busy.

    Peace y'all.


  2. Okay... it appears I over analized Johns instructions... I won't be alternating weeks for the time being... and will only be adding back band work, when told to do so.

    My new workout for the time being will look like this until told to do otherwise.

    Monday
    Squats 1 x 20reps
    Try GHR’S (assisted on Lat station?)
    45° hypers with bands 2 x 20reps
    Hips 25 reps ea.
    Abs 2 x 20reps
    Calves 2 x 20reps or your choice

    Tuesday
    Paused Bench off 2board 3x3reps
    Paused Floor Press 2x5reps
    Front raise w/bands 2 x 10reps
    Side raises w/bands 2 x 10reps
    Pull-a-parts 2 x 20reps
    Grip work static holds w/bb dbl overhand 4 sets

    Thursday
    Dead Lifts 2x5reps
    Zerchers 1 x 10reps
    Try GHRs (assisted on Lat station?)
    Hyper extension 2 x 20reps
    Seated cable rows 2 x 8-12 reps
    Face pulls 2 x 10reps
    Abs 2 x 20reps or your choice here
    2 sets x 8 curls your choice

    Friday
    Board Press off 4 board 3x3reps (+ 20 pound per set till failure or close to in 3rd)
    Board Press off 3 board 3x3reps (Start 20 pounds less then 4b and +20 per set as above.)
    Seated Military Press 2x5reps
    Rotator work your choice
    Shoulder stretch w/band 25 reps
    Grip work, plate pinches 4 sets ea hand
    •   
       


  3. Quote Originally Posted by exnihilo
    Out of curiosity, what percentage of your maximum are all those lifts at? I could see that working fine if it were laid out like so:

    Paused Bench off 2board 3x3reps (~85%)
    Paused Floor Press 2x5reps (~80%)
    Front raise w/bands 2 x 10reps (~70%)
    Side raises w/bands 2 x 10reps (~70%)
    Pull-a-parts 2 x 20reps (whatever)
    Grip work static holds w/bb dbl overhand 4 sets (whatever)
    Good question.. my max full range bench was 340 what seems a long time ago on march 15th or so.

    http://mightysworld.com/gallery/displayimage.php?pos=-144

    I have no idea what I'll be lifting on boards and floor press at the moment.. but I imagine I'm suppose to be near failure by the third set as always.. and as for fridays I have been given these specific instructions.

    Friday
    Board Press off 4 board 3x3reps
    Board Press off 3 board 3x3reps
    Seated Military Press 2x5reps
    Rotator work your choice
    Shoulder stretch w/band 25 reps
    Grip work, plate pinches 4 sets ea hand

    On 4 boards add 20 pounds per set until I near or reach failure in the third set. Then on 3 boards start 20 pounds lighter and repeat so you finish up 20 pounds lighter then 4 boards.

    Quote Originally Posted by exnihilo
    Honestly the most important thing is that you not go to failure on more than maybe one heavy set per workout. You can go to failure on multiple 15-20 rep sets for conditioning purposes as well if you so desire. I also think it's a bad idea to go to failure on the same exercise more than once every two to three weeks. From looking at your log I would say you're just being slightly too aggressive with the weights you're using.
    You could be very well right on the aggressiveness thing... I know alot of weeks I stubbornly add weight when I have sincere doubts in my mind that i'll be able to do it... but more more often then not I can. I might be paying for that lately.

    Although, I'd say John and yourself have differing opinions on overtraining. John actually likes to work toward overtraining frequently... then ease off as it were.. He expected me to be overtrained in 4-5 weeks in chest.. and he himself likes to do the same.

    Why? I know not. lol

    Quote Originally Posted by exnihilo
    Also, where's your back work man? I know you do deads but besides that? You should be hitting your back religiously...
    Lower back work is hard and heavy throughout the week.. but upper back stuff, mostly on dead day.

    Thursday
    Dead Lifts 2x5reps
    Zerchers 1 x 10reps
    Try GHRs (assisted on Lat station?)
    Hyper extension 2 x 20reps
    Seated cable rows 2 x 8-12 reps
    Face pulls 2 x 10reps

    Abs 2 x 20reps or your choice here
    2 sets x 8 curls your choice

    Monday
    Squats 1 x 20reps
    Try GHR’S (assisted on Lat station?)
    45° hypers with bands 2 x 20reps

    Hips 25 reps ea.
    Abs 2 x 20reps
    Calves 2 x 20reps or your choice

    Quote Originally Posted by exnihilo
    So you're trying for 405 raw I gather. What is your sticking point currently? The majority of your work should be aimed to bringing up the sticking point.
    Up until this bout of overtraining, the bar really flyes off my chest, I'd have to say some where about mid way up around the crossover is my current sticking point.. but It may be more form then anything else.. keeping my groove, and bringing my hands back at the proper time to maintain upward momentum. My lock out is pretty decent.

    Quote Originally Posted by exnihilo
    If your strength has gone down lately, it'll take about two weeks before you'll be able to make any PRs again in all likelyhood. If you feel fine but your strength has been bad, one or two light workouts then returning to full speed with a slightly lower volume will work fine. If you feel fatigued, you will need at least a week of rest.
    Hard to say.. I felt golden the night I benched 310 x 3... since then I continued to make PR's.. but it felt like I was trying to lift a mountain, and I ran out of steam in a hurry. I'm definately overtrainined.. how badly? NOt sure.

    I'll be feeling out the new workout this week... I never did free board presses before or floor presses so chances are I will be working well within my 3 rep max...

    Plus I took thursday and friday off, and had a good 4 days off. (not much, but something).

    Either way.. John is my god, and I must listen to him.


  4. john is big with working the posterior, it's your core and is VERY important with all the lifts.

  5. Quote Originally Posted by Poobah
    You could be very well right on the aggressiveness thing... I know alot of weeks I stubbornly add weight when I have sincere doubts in my mind that i'll be able to do it... but more more often then not I can. I might be paying for that lately.

    Although, I'd say John and yourself have differing opinions on overtraining. John actually likes to work toward overtraining frequently... then ease off as it were.. He expected me to be overtrained in 4-5 weeks in chest.. and he himself likes to do the same.

    Why? I know not. lol
    My philosophy on overtraining at this point is this: Very slowly add volume. If I add volume, and I was making PRs, and I stop making PRs or start making much smaller PRs, reduce the volume. If I add volume, and I start to feel generally fatigued, reduce volume. If your diet and general stress level don't change much this works great.

    I think (all other things being optimal) that if you are training optimally you will make PRs on every exercise, every workout, with VERY few exceptions.

    Quote Originally Posted by Poobah
    Lower back work is hard and heavy throughout the week.. but upper back stuff, mostly on dead day.

    Thursday
    Dead Lifts 2x5reps
    Zerchers 1 x 10reps
    Try GHRs (assisted on Lat station?)
    Hyper extension 2 x 20reps
    Seated cable rows 2 x 8-12 reps
    Face pulls 2 x 10reps

    Abs 2 x 20reps or your choice here
    2 sets x 8 curls your choice

    Monday
    Squats 1 x 20reps
    Try GHR’S (assisted on Lat station?)
    45° hypers with bands 2 x 20reps

    Hips 25 reps ea.
    Abs 2 x 20reps
    Calves 2 x 20reps or your choice
    I generally don't like to go over 10 reps on anything (unless I don't have a choice ) but that's highly personal. I also don't like doing that many different exercises in one session but again I think that's highly personal.

    Doing core 3-4 days a week is definately a good idea. I'd say doing upper back 3x a week isn't a bad idea either (though if you deadlift every week you can cut that down to 2x a week).

    Quote Originally Posted by Poobah
    Up until this bout of overtraining, the bar really flyes off my chest, I'd have to say some where about mid way up around the crossover is my current sticking point.. but It may be more form then anything else.. keeping my groove, and bringing my hands back at the proper time to maintain upward momentum. My lock out is pretty decent.
    You need to work on your leg drive, and I can tell from your videos you aren't anywhere near tight enough on the bench. Bring your legs under you some more, really focus on tightening the **** out of the muscles of your back, squeeze your butt tight, grip the bar as tight as you can, push up your chest, and focus on pushing up against the bar as you lower it (almost like you are lowering the bar using your back/biceps while fighting against lowering it with your chest/shoulders/tris). Then, when the bar touches your lower chest, push your legs into the ground and try to "kick them forward", push your upper back into the bench and try to push your stomach up even further into the air. Then when your elbows come above your torso 3-4 inches (the distance is different for everyone) flare them out and finish the lift.

    Quote Originally Posted by Poobah
    Hard to say.. I felt golden the night I benched 310 x 3... since then I continued to make PR's.. but it felt like I was trying to lift a mountain, and I ran out of steam in a hurry. I'm definately overtrainined.. how badly? NOt sure.

    I'll be feeling out the new workout this week... I never did free board presses before or floor presses so chances are I will be working well within my 3 rep max...

    Plus I took thursday and friday off, and had a good 4 days off. (not much, but something).

    Either way.. John is my god, and I must listen to him.

    If I were in your situation I think I would focus on improving leg drive, 2/3 board press and floor press (probably with chains).

    Biggest thing you need to do right now is fix your technique though, your weak points might not be what you think they are.
    •   
       


  6. Quote Originally Posted by exnihilo
    My philosophy on overtraining at this point is this: Very slowly add volume. If I add volume, and I was making PRs, and I stop making PRs or start making much smaller PRs, reduce the volume. If I add volume, and I start to feel generally fatigued, reduce volume. If your diet and general stress level don't change much this works great.

    I think (all other things being optimal) that if you are training optimally you will make PRs on every exercise, every workout, with VERY few exceptions.



    I generally don't like to go over 10 reps on anything (unless I don't have a choice ) but that's highly personal. I also don't like doing that many different exercises in one session but again I think that's highly personal.

    Doing core 3-4 days a week is definately a good idea. I'd say doing upper back 3x a week isn't a bad idea either (though if you deadlift every week you can cut that down to 2x a week).



    You need to work on your leg drive, and I can tell from your videos you aren't anywhere near tight enough on the bench. Bring your legs under you some more, really focus on tightening the **** out of the muscles of your back, squeeze your butt tight, grip the bar as tight as you can, push up your chest, and focus on pushing up against the bar as you lower it (almost like you are lowering the bar using your back/biceps while fighting against lowering it with your chest/shoulders/tris). Then, when the bar touches your lower chest, push your legs into the ground and try to "kick them forward", push your upper back into the bench and try to push your stomach up even further into the air. Then when your elbows come above your torso 3-4 inches (the distance is different for everyone) flare them out and finish the lift.



    If I were in your situation I think I would focus on improving leg drive, 2/3 board press and floor press (probably with chains).

    Biggest thing you need to do right now is fix your technique though, your weak points might not be what you think they are.

    Appreciate all the advice.. specially the bit on form... The vid you watched is a few months back, and I've been getting better and better as time goes on, lately I have been working on leg drive.. and trying to keep things tight, but damn it's not as easy as it sounds... I'll re-read that a few times and try to implement it better.

    John actually thinks I may be just weeks from a 405 attempt.. but that's if I everything goes perfect.. I'm a bit freaked out about the prospect of tryign.. and it seems that attempt will be pushed back a couple more weeks now.

    thanks again.

  7. Monday - Squats and GHR baby.

    I must of drank about 1.5 gallons during my workout today.. I was soaked. ANd my hammies were dead.. whoo hoo.

    Squats

    275 x 17 x 3

    Slightly better then last time out... And I was a bit less delirious when I had to take that extended rest pause. Form was probably better over all too.

    GHR's with Counter weight.

    BW - 70 cw x 8
    BW - 70 cw x 14 - http://media.putfile.com/GHR-70-cw-X-14
    BW - 70 cw x 5 - http://media.putfile.com/GHR--70-cw-x-5


    I successfully rigged a ghr out of the lat tower... I was tinkering with the placement of my knee's and the hieght of the ankle bar a bit during the first 2 sets... then on the final set, I added a rope to extend the distance I could travel... I think I have a winner here. I couldn't get 6.. lol

    Hyper ext.

    BW + red band x 16
    BW + red band x 11


    Feeling the intense desire to further **** myself up, I decided today is a good day to add bands... I was surprised I did so well in the first set.. but by the second set my hammies were goners.

    Abductors

    180 x 25


    Last 5 were a totaly brutal.. with lots of rest pause.. it seems that hammies play some role in movement... MY hammies were sore and nothing was left in them at the end.. made this exercises much harder then it use to be.

    Adductors

    215 x 25


    last 3 needed some rest pause.

    Abs - old style

    bw x 12, bw x 7


    Not much improvement here... bah. I was tired by now though, and just wanted to sleep a few hours while I layed on the floor between sets.. it was cozy.

    Seated Calves

    675 x 20
    675 x 20


    Got all reps this time... and it hurt nicely.

    Conclusion...

    Damn this was a long day..... my back was toasted right from the beginning, and I was hobbling around with spent hammies on top of that... I look like such a sack of sore shiet when I make my way around the gym.. I suppose that's a good thing though.

    So how does that last set look for ghr's? Workable?

  8. Tueday - Chest, shoulders

    Forgot my damn camera at home... Wanted to take clips.. with the new exercises today.

    Paused Bench off a 2board.

    320 x 3
    320 x 3
    325 x 3


    Didn't know how much to do really.. and didn't want to push beyond where I was with no boards right off the bat... 320 was clean, no touch or need of spotter. 225 was clean too but not so easy.

    I Also concentrated on trying to solidfy my back a bit more today, and taking some advice from another powerlifter earlier today, I worked on utilizing a better leg drive. Basically tucked my feet back a bit more, so that I naturally rest on my toes more... then when it came time to drive I'd hammer the heal down and pretend like I was kicking my legs out, which in turn drove my back up onto my shoulders a bit more, and firmed me up. It definately seemed to work well. Keeping the back and everything stiff back there needs more work.

    Paused Floor Presses

    205 x 5
    225 x 5


    Never done these before, and again I wanted to make sure I didn't try to do to much. Set one actually seemed a bit hard then set 2.. but by set 2, I had good drive, and it wasn't all that hard. Oddly enough I got a strong shoulder pump from these... not so much felt in the chest that much? Is that right?

    I figured I'd just keep moving it up 20 pounds per set until I find failure. then scale it back slightly and work from there? But maybe I should add a bit more then 20? we'll see.

    Front Raise

    10 x 2, blue band held with both hands.


    Continue to get stronger, took some more slack out again today. i pretty much make so number 10 is a near miss.

    Side Raise

    10 x 2, red band on hand at a time.


    Left arm continues to loosen up... just took the first rep or so.. and I was fine. Right arm is way stronger right now though.

    Pull-a-parts

    20 x 2, red


    Second set I pinched in even closer, just the red portion and maybe 3" of band on either side.. and loads of loose out each end. Had to rest pause on 19 in the second set.

    BB static holds

    Sadly I decided I better opt out... been bothering me for about a week now... Basically my right wrist and on the back of my hand is bugging me, under lots of weight it seems something keeps giving away. and when I close my fist, my forearm hurts and tie's directly in to what seems to be a pulled ligament in my elbow, and I dont' want to aggrivate it.. my left arm was buggered like that for 6 months, and is still feeling repercussionss.

    Hopefully it feels better by next tuesday, in the mean time I'll just use the grippers on friday, unless you have another suggestion John?

    Conclusion...

    Other then the BB static holds.. i was pleased... I didn't hurt myself any doing bench, and I felt quite a bit better.. although the weight still seemed very heavy in my hands, adn lowering seemed hard then it should of been... I think the fact that the board is there, I find myself lowering the weight a bit to fast perhaps.

    peace

  9. Ex, I have some questions but I guess your PM's are disabled. Would you mind me sending you an email?(would need to get that from ya if you say yes :P)

  10. [email protected]

    I think I'll just put it in my sig...

  11. ex, what numbers have you put so far raw and in gear?

  12. Quote Originally Posted by ktw
    ex, what numbers have you put so far raw and in gear?
    625 deadlift
    585 raw squat, 675 suited squat (single ply centurion, no briefs)
    415 raw bench, 473 suited bench (single ply fury, loose enough to get on myself)

    Those numbers were juiced at a bodyweight of a lil over 300 pounds though, lol. I'm ~50lbs lighter and much less "supplemented" now.

    My current PRs are:
    600 raw deadlift
    515 raw squat
    375 raw bench

    None of my lifting gear fits anymore so I don't have suited numbers as of late. Once I lean down and get my body weight around 235-240 I plan on getting sized for some new lifting gear (thinking metal ace squat briefs, karin's xtreme squat suit, either Double ply F6 or Double ply karin's bench shirt).

  13. Sent thanks.

  14. karins, i've only heard good things about those shirts

  15. Got a reason for dropping all that weight? nice numbers btw, my all time goal is to get a 500lb squat.

  16. Damn guys... all this talk about lifting gear lately, is really starting to entice me.

    But I'll just keep plugging away raw for now.. Pisses me off though that I don't got jack **** around these parts as far as competitions go. I might just have to fly somewhere once a year for a lifting holiday.

  17. Well if you keep going on like this raw, just imagine how much stronger you will be once you gear up

  18. #1 problem with gear though poobah, you HAVE to lift with someone, especially with a bench shirt, it's literally impossible to get a bench shirt to fit without someone there to set it up for you. just have to snoop around and find someone that uses it. i drive 2 hours to go lift with cubanbull otherwise i would be even more clueless than i am now on how to use the stuff.

  19. Quote Originally Posted by guyfromkop2
    #1 problem with gear though poobah, you HAVE to lift with someone, especially with a bench shirt, it's literally impossible to get a bench shirt to fit without someone there to set it up for you. just have to snoop around and find someone that uses it. i drive 2 hours to go lift with cubanbull otherwise i would be even more clueless than i am now on how to use the stuff.
    Yeep.. been thinking about that... I might just have to work my arse off forawhile then caugh up some doe and go to North Carolina. Muahahaha

    Although I'm fairly sure I don't want him putting knee wraps on me..

  20. Quote Originally Posted by Poobah
    Yeep.. been thinking about that... I might just have to work my arse off forawhile then caugh up some doe and go to North Carolina. Muahahaha

    Although I'm fairly sure I don't want him putting knee wraps on me..
    wait till you put on a squat suit and go down in it, watch everything start to fade away and then blow blood vessels in both your eyes, it's a humbling experience.

  21. Hey poobs how you like draging all that sh!t in the gym with you. Wednesday I had to make 2 trips to get all my Sh!t in. Videoing the workouts at first took a little getting used to on self humilation but now with pipes and sh!t I feel like an idiot with everyone stairing at me. Just got to get over that, I checked out the other gym in town where supposedly the big boys go and I wasn't impressed one bit with the place, The had signs up that if you pin weights to the machines your membership will be terminated, and any violent dropping of weights would be grounds of membership termination. What a joke, looks like I'll stay where I'm at with all the brad pitt want to be's.

  22. Quote Originally Posted by STUK ina RUT
    Hey poobs how you like draging all that sh!t in the gym with you. Wednesday I had to make 2 trips to get all my Sh!t in. Videoing the workouts at first took a little getting used to on self humilation but now with pipes and sh!t I feel like an idiot with everyone stairing at me. Just got to get over that, I checked out the other gym in town where supposedly the big boys go and I wasn't impressed one bit with the place, The had signs up that if you pin weights to the machines your membership will be terminated, and any violent dropping of weights would be grounds of membership termination. What a joke, looks like I'll stay where I'm at with all the brad pitt want to be's.
    That sucks... I actually love the people in charge at my new gym.. I can pretty much do whatever I want with full permission... I enjoyed dropping 505 to the ground today... and I had the whole place including people much more muscled then me go like.. hmmmm.. strong ***** you are. One dude even clapped.. lol

    Anyway you get use to using all this ****... and it gets results, and people will notice that. You might even make some people think about becoming a pl'r... This one dude, probably the strongest guy pound for pound in the gym, or at least the largest for his hieght. Came right up to me today as soon as I got there, and whipped out his camera to show me his bench he just did, presumably he wants to start getting more into powerlifting, and took notice of the camera work I've been doing. But get this.. this basterd, is 180 (and 2 weeks out from his first bb show) pounds and benched 405 flat backed, arms out with no powerlifting technique at all for 6 easy reps. (he's a strong one.)

    So what I'm saying is.. even though there are those around you that a bigger and more experienced, they can still recognie you are doing something very productive, and that there is something to be learned from you... I ain't embaressed about anything anymore.. except perhaps the pullthroughs with girls watching at close proximity.. lol

  23. Thursday - Deads.. and me dead too.

    Dead Lift

    225 x 10
    315 x 3
    405 x 2
    505 x 3.5
    505 x .5
    505 x .5 Straps add and still no back couldn't bring it up.


    I was hoping for at least 4 reps at 505, but just couldn't do it. Somehow I thought, well maybe I'll do better in the second set... Big mistake, I tried hard but nothing... added straps and still nothing. At this point, I was pretty much fried, and decided against dropping down significantly for reps. not sure if this was a good decision. ?

    At this point, I didn't have high hopes for the rest of the workout.. but it turns out I did very well from here on out.. (granted it took me forever to get this long ass workout finished.)

    Zercher Squats ( I spelled it right Mouse. :P)

    275 x 10


    The 10th was ugly but I got them... This freaken exercise pumps my legs and is more grueling then 20 rep squats at times.

    Assisted GHR's.

    BW - 70 CW x 10
    BW - 70 CW x 11


    Getting better the 11th was a killer... I actually like doing these it's the only exercise of the night that doesn't aggricate my lower back pump. It's almost all strictly hams, and they don't mind abuse.

    Pull Throughs

    150 x 20
    165 x 20


    I remembered to hump my hips forward and squeeze my buttocks on these this time... But I gota tell you it was embaressing.. only because out of everyone in the gym, 2 fitness competitor chicks, were doing exercises in what would be the front row facing me... I'm surprised they didn't burst out laughing. I couldn't help but think I was displaying my humping skills for them. lol.. it was distracting in a not good way. But I did it anyway.

    Seated Rows

    235 x 8
    220 x 10


    decided to bump it up 15 pounds... I think I did fine.

    Face Pulls

    190 x 9.5
    190 x 8


    By this time, my hands are sorer then I remember them every being... I was still able to hold on, it just sucked doing it.

    Abs

    bw x 12
    bw x 6


    Jeeze these continue to embaress my ass. And to be completely honest, I was so whiped out by the time I got here, I damn well nearly skipped them and biceps.

    Biceps - EZ curls

    100 x 10
    100 x 9


    I figured why not finish the punishment.. .I did put on my gloves though and wrist wraps... my hands were already meat, and my right hand/wrist/elbow continues to hurt.. the wraps and gloves prevented further insult to injury.

    Conclusion..

    I don't know... This day was just really long, took me over 3 hours to get my ass in the gym and out of the gym. My back continues to be pumped and angry at the slightest provocation.. even my first initial warmup set of deads, required some rest before my back relaxed... it's frustrating after awhile.

    With all my *****in and moaning, I did pretty damn good with the rest of my workout today.. hitting pr's accross the board. Just don't know where my second set of deads went. It just wasn't there.

    should I even be doing pullthroughs if I'm doing ghr's?

    Almost forgot.. I brought the camera, but I put it on the wrong setting and when the dude went to film me all he did was take a picture. SO I can't even get any help based on my deadlift form today. Me bad.

  24. I enjoyed dropping 505 to the ground today... and I had the whole place including people much more muscled then me go like.. hmmmm.. strong ***** you are. One dude even clapped.. lol
    Yea the last time I did deads I was only pulling 425 but it sounded good when it hit the floor. One guy came up talking about how good it sounded. That guy is set up on a sub floor so when I drop the weight I'm dropping it on plywood supported by 2x10 or 2x12 floor joists, kinda scarey when you think about what that weight is doing to the floor I'm expecting to drop it through the floor one day.

    except perhaps the pullthroughs with girls watching at close proximity.. lol
    Those things do look kinda gay but the nail your back side.

    Congrats on the new PR you'll get 4 next time

  25. Quote Originally Posted by Poobah
    Thursday - Deads.. and me dead too.

    Dead Lift

    225 x 10
    315 x 3
    405 x 2
    505 x 3.5
    505 x .5
    505 x .5 Straps add and still no back couldn't bring it up.


    I was hoping for at least 4 reps at 505, but just couldn't do it. Somehow I thought, well maybe I'll do better in the second set... Big mistake, I tried hard but nothing... added straps and still nothing. At this point, I was pretty much fried, and decided against dropping down significantly for reps. not sure if this was a good decision. ?

    At this point, I didn't have high hopes for the rest of the workout.. but it turns out I did very well from here on out.. (granted it took me forever to get this long ass workout finished.)

    Zercher Squats ( I spelled it right Mouse. :P)

    275 x 10


    The 10th was ugly but I got them... This freaken exercise pumps my legs and is more grueling then 20 rep squats at times.

    Assisted GHR's.

    BW - 70 CW x 10
    BW - 70 CW x 11


    Getting better the 11th was a killer... I actually like doing these it's the only exercise of the night that doesn't aggricate my lower back pump. It's almost all strictly hams, and they don't mind abuse.

    Pull Throughs

    150 x 20
    165 x 20


    I remembered to hump my hips forward and squeeze my buttocks on these this time... But I gota tell you it was embaressing.. only because out of everyone in the gym, 2 fitness competitor chicks, were doing exercises in what would be the front row facing me... I'm surprised they didn't burst out laughing. I couldn't help but think I was displaying my humping skills for them. lol.. it was distracting in a not good way. But I did it anyway.

    Seated Rows

    235 x 8
    220 x 10


    decided to bump it up 15 pounds... I think I did fine.

    Face Pulls

    190 x 9.5
    190 x 8


    By this time, my hands are sorer then I remember them every being... I was still able to hold on, it just sucked doing it.

    Abs

    bw x 12
    bw x 6


    Jeeze these continue to embaress my ass. And to be completely honest, I was so whiped out by the time I got here, I damn well nearly skipped them and biceps.

    Biceps - EZ curls

    100 x 10
    100 x 9


    I figured why not finish the punishment.. .I did put on my gloves though and wrist wraps... my hands were already meat, and my right hand/wrist/elbow continues to hurt.. the wraps and gloves prevented further insult to injury.

    Conclusion..

    I don't know... This day was just really long, took me over 3 hours to get my ass in the gym and out of the gym. My back continues to be pumped and angry at the slightest provocation.. even my first initial warmup set of deads, required some rest before my back relaxed... it's frustrating after awhile.

    With all my *****in and moaning, I did pretty damn good with the rest of my workout today.. hitting pr's accross the board. Just don't know where my second set of deads went. It just wasn't there.

    should I even be doing pullthroughs if I'm doing ghr's?

    Almost forgot.. I brought the camera, but I put it on the wrong setting and when the dude went to film me all he did was take a picture. SO I can't even get any help based on my deadlift form today. Me bad.
    Where in Canada are you at? Are you close to Niagara Falls? If so I will be in that area on July 8th and 9th and we could meet up. Let me know!
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