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Alexander's strength training log

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    Quote Originally Posted by jas123 View Post
    You're probably just burnt out man. The belt kind of sucks at the bottom of a DL for me too. It's always in the way. If I don't time my eating well and eat shortly before my DL workout it pushes my food up in my stomach to uncomfortable levels at the bottom of a DL.
    Thanks for the advice. Do you know of any way to improve the bottom of the deadlift?

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    I've heard that rack squats with the bar starting just below the bottom of the sternum should help. Just do heavy singles.

    Otherwise the book "starting strength" recommends "halting deadlifts" where you do the first part of the motion from the floor to just above the knee and then drop the weight. The body is supposed to respond well to high reps of these, something like a set of 8 at 85% of 1 RM of the full DL. Since it's a partial motion, it shouldn't take as much of a toll on the CNS.

    This is where I'm weak too so these are the two things that I'm going to try.
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    Oh and a nother thing that might help is a cool approach like Benedikt:



    Magnusson's an amazing DLer but I've gotta laugh at his "setup" for the lift.
    •   
       

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    How the hell are his legs so straight at the start of the deadlift? His back isn't at a disadvantageous angle even with his legs so straight. Is his lower back rounded a bit? Good sh*t.
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    Yeah, his legs are pretty straight. Not sure what that's all about, but it doesn't seem to hinder him. Could it have to do with the shirt?
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    thursdays workout-max upper

    dumbell bench-140#-11,9

    military rack lockouts(6-8")-275-15(first time on these, felt a little awkward, will go heavier next time)

    rolling dumbell ext-40#-4 sets of 12(30 sec rest between sets)

    pulldowns-160#-3 sets of 12(my cable pulldown is harder than most, so I may or may not suck at these)

    laterals-35#-3 sets of 12

    Decent workout. I missed a few workouts, planned to take a few day break, but ended up partying way too much. Damn those beam and cokes are addictive. Anyways I'm back on track and won't take a break for quite some time.
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    Are the military rack lockouts a bench assistance exercise?

    Nice workout. I should do something today too after all the crap I just ate.
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    Quote Originally Posted by jas123 View Post
    Are the military rack lockouts a bench assistance exercise?

    Nice workout. I should do something today too after all the crap I just ate.
    Yeah, they are a bench assistance exercise. I guess they build stability in the shoulders and help with lockout strength. I thought I would be doing maybe 365x3-5 on these, but I guess not. I think I can work my way up there pretty quickly though.

    Go do another one of those vagina workout's with your girl, and no I don't mean banging her. I'm headed for round 2 of glutten bowl:donut: Weighed myself after round 1 and was expecting to be 240ish, but was only 235? We'll see what the weight's at after round 2.
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    Quote Originally Posted by Alexander View Post
    Go do another one of those vagina workout's with your girl, and no I don't mean banging her.
    Set the elliptical for 'Strength' and feel the buuuurrnnn.
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    I'm sure you've been partying too much hanging with your boys, Alex.



    But you can always do some cardio to work off any weight gain.

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    What caused people to get like that? I think we should form a militia with the libertarian henchman Rogue as our leader. We must rid the earth of these subhuman douchebags.
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    Quote Originally Posted by Alexander View Post
    What caused people to get like that? I think we should form a militia with the libertarian henchman Rogue as our leader. We must rid the earth of these subhuman douchebags.
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    Quote Originally Posted by Polynomial View Post
    haha, nice!
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    I decided to help Alex update his log.

    Sat.


    Sun.


    Mon.


    Tues.


    Wed.


    Thurs.
    :donut:
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    Pretty accurate, thanks Jas. Worked out yesterday and today, and it was not good.

    Sat-dyn lower

    Squats(16" box)-275#-6x2

    Squats(parallel)-365#-17,10

    GHR's-2 sets of 15

    Strength didn't seem horrible after the layoff, but endurance was destroyed, and I felt like sh*t working out.

    Sun-Dyn Upper

    Inc Bench-185#-6x3

    Inc Bench-295#-10,5

    Cable rows-180#-12,9

    DB mil press-100#-8,4

    pushdowns-----

    That was it. Both workouts felt rough. It's been a while since I've just destroyed myself for a few weeks in a row like that. Never again, at least not to that extent. Hopefully I'll feel normal by the middle of this week.
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    Glad you're back to your old self, Vanavich. You'll be fine in a few days. What's the weight at?

    Any ladies get the American Me treatment in this time of partying?
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    take it easy...rest up...and get ready to tear it up again.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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    Quote Originally Posted by kabuki View Post
    take it easy...rest up...and get ready to tear it up again.
    Will do. I think I may have asked you before, but do you have any preferred exercises to improve the bottom of the deadlift?
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    Quote Originally Posted by Alexander View Post
    Will do. I think I may have asked you before, but do you have any preferred exercises to improve the bottom of the deadlift?
    pulls off blocks and speed deadlifts for explosion.
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    Quote Originally Posted by kabuki View Post
    pulls off blocks and speed deadlifts for explosion.
    Thanks, I'll be adding those soon.

    tues-max lower

    high rack squats(maybe 1-1 1/2 feet of squatting)-765#

    GHR sup setted with back raises-3 sets 12 each.

    decline sit-ups-2 sets 25

    I don't know what the hell these high rack squats are gonna do for me, but I figured I'd give them a shot. Never had that much weight on my back before. Feeling somewhat alive again, pretty decent workout.
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    Nice work Alex. 765 is a load o weight.
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    weds-max upper

    decline press-315#-12(these were awful, felt like I had never done these before)
    dips-3 sets 15
    pulldowns-3 sets 15-140#
    pushdowns

    Another crappy workout. Felt incredibly weak and off balance on declines. I deserve this for living like an alcoholic for 3 weeks. Oh well, I'll keep pluggin away.
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    friday-dyn lower

    squats-16" box-275#-6x2

    GHR-3 sets 12

    leg raises

    decent workout. still felt a bit out of it.

    sunday-dyn upper

    Inc bench-205#-6x3-speed was excellent

    flyes-40#w/monstamini behind back-2 sets 12

    cable rows-90# w/avg band doubled-2 sets 12

    pushdowns

    finally felt back to normal. things should begin to progress from here, I hope.
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    GHRs are quite possibly the best exercise going right now.
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    Quote Originally Posted by Mulletsoldier View Post
    GHRs are quite possibly the best exercise going right now.
    They are great, or if you have a messed up back or are looking for a badunkadunk then reverse hypers are the way to go.
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    better step it up on those GHR's or i'm gonna catch you:donut: up to 10 reps per set now
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    I'm pretty light, so I can hammer those off pretty good. Not like you mammoth bastards.
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    Quote Originally Posted by kabuki View Post
    better step it up on those GHR's or i'm gonna catch you:donut: up to 10 reps per set now
    shnikey, time for me to start using a band around the neck, those are brutal.
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    Quote Originally Posted by Mulletsoldier View Post
    I'm pretty light, so I can hammer those off pretty good. Not like you mammoth bastards.
    Is that you deadlifting? I'd love to see a vid or some pics. I think I'm getting a digi for christmas, so I will start posting some vids sometime in the new year.
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    Quote Originally Posted by Alexander View Post
    Is that you deadlifting? I'd love to see a vid or some pics. I think I'm getting a digi for christmas, so I will start posting some vids sometime in the new year.
    Yeah, here's the vid:

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    monday-max lower

    deadlift-standing on 4" block-565#(very pleased with this, wasn't pretty but locked it out)

    squats-275#-2x20

    knee raises

    Good workout. I'm weak out of the bottom, so that 565# made me very happy. Used a skinny little kid weightlifting belt, as the one I normally use was digging way too much in that position.
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    Damn that's a serious pull off a 4'' block. Good work.
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    Quote Originally Posted by Mulletsoldier View Post
    Yeah, here's the vid:

    Damn, I don't know how you did that. Your positioning looks crazy, nice lift.
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    I drank too many Rockstars. I get kind of out of it. My right leg is much too far behind. I had a really nice clean pull off the floor right before that. Cam died though. I'll try and get it next time.
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    Quote Originally Posted by Alexander View Post
    Damn, I don't know how you did that. Your positioning looks crazy, nice lift.
    i was thinking the same thing. never quite seen it done that way before.
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    Pump up video for your next workout



    I like how Drago does a close to 400# standing military about as slowly as possible, and Rocky does no sparring in training for a fight.
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    weds-max upper

    standing military-225#

    military rack lockouts-315#x3(bar started lower this time though)

    dips-25,20

    one arm cable rows-70#-3 sets 15

    good workout. did a little tapdance with the standing military. Jas, the standing military's may increase quickly because I haven't done them for so long. I'll work them for a month and we'll start the contest from there.
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    Damn Vanavich. 225 is pretty good for not having done them in a while. You must be channeling Drago. This should be a good race since overhead stuff might be the only thing that I can hang with on (unless you go on another bender ) I might give them a whirl tomorrow for a 1RM.
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    Yeah, I was pleased with that. I've kind of slacked on overhead pressing for a while now, but for years my best lifts were military and behind the neck presses, and deads. What I really should be working on is dips/declines/downward pressing and squats, but who wants to work on sh*t that you're not that good at?
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    Quote Originally Posted by jas123 View Post
    Damn Vanavich. 225 is pretty good for not having done them in a while. You must be channeling Drago. This should be a good race since overhead stuff might be the only thing that I can hang with on (unless you go on another bender ) I might give them a whirl tomorrow for a 1RM.
    Another bender is a scary proposition. All these long losts are back for thanksgiving and now christmas. I haven't seen these ****s the past 3-4 christmas', now they're all appearing. These people don't like to have a couple drinks, they want to get blitzkrieged out of control. At least I don't indulge in all the drugs they do. I have that last person standing mentality. I can never leave a party/bar until the bitter end, so I aint going out at all this go round.
  

  
 

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