Chasin' Gaynor...

Monday 10/7
Inclines BP's #160 x6x5

BP L/O's #365 x1x3
#315 x3x3

Full #155 x8x4

Hang Leg Raise x12x2
Laying x35

BNP's #70 x12x4

Tri extens #70 x12x4

Short of time today
More of the lame same
 
Wednesday 10/9 Mediumish

13" Pin Pulls #495 x3x3

1 1/2" Deficit Pin Pulls #405 x5x4 (keeping around 70-90 secs between sets)

3" Deficit SLDL's #315 x12

Squats #225 x10x3 Lightish

GM's #225 x10 (to pin 9)

Pull Dwns #180 x10x5

Back tracking some and lowered the pin pulls to 13". Will work the x3's up like last month. Need to get the work capacity up some, so I am going to do some rep work x5's on the bottom pulls.
Low back felt good and trained after this one.
 
Nice work man. You've inspired me to get more volume in my dead sessions...I don't have the work capacity to get up to where you're at, but I'll work on it!
 
rob112 said:
Nice work man. You've inspired me to get more volume in my dead sessions...I don't have the work capacity to get up to where you're at, but I'll work on it!
Click to expand...

Hey thanks guy.
I really think I get a pretty direct correlation between upping my ability to do more and or bump up the power output, to grind out some heavier multi doubles & singles, thus having me hit PR territory. I just have not been feeling like I am really pushing to get to another level or get some supercompensation going.
When I did the Smolov-ish pulling, I would go to bed at night and feel like I really trained that day, especially my lower back and hips. Gotta wonder if that has something to do with it.
 
Damn, pin pulls, squats and gm's? That's a pretty good session Paul.

Well done sir, lotta volume the last few sessions...
 
Hey thanks for stopping by Napalm. I find I have to keep it up or the strength drops kinda quick at my older age. That and I find I slowly, over time, think I am still working hard and find I am dogging it compared to what I was doing say last few cycles.

Friday 10/11

BNOHP's #80x10x2

Reg OHP's #135 x10 singles
Machine Presses #110 x4,x3,x2,x1,x4,x3,x2,x1 (Ladders)
#90 x10
2" Deficit Speed Pulls #315+ 1 Green x2x4 (about #400 at top)
CGBP's #155 x8x5 (Jeebus this is bad)
Lying Leg Raises x40
Hanging x20 ooof my guts
Shoulder Harness GM's #150 x10
Oly bar Strict Curl #135 x3 (last one was a bit of hip swing)
Tri Extens #90 x10x4
Some grip junk during W/O 6" con blocks a few P/U's
#2 COC, which only closed once fully. x4's ea.



Some volume & BBing on the pressing. Some days are better than others with the shoulders. Mid back and erectors feel nice and sore from Weds. pulls, so I wanted to get a little circulation in there with a few speeds and the harness GM's.
Like some sex, it's a good hurt afterwards...!
 
Monday 10/14
11 1/2" Pin Pulls #315x1
#405x1
#495x1
#545x1
#585x1
#605x1 Butt kinda came up 1st on this a bit.
#585x1 Corrected it more here
#495x3x3 These felt quite easy and snappy after the 6hunert. Donned the straps

2" Deficits #405 x7x3 Pretty much all paused but used straps

3 1/2" Def #225+2 greens x5x2

Clse Stance Speedish Squats #225+#100 Chains x3x4

GM's #225+#100 Chains x10
no chains x10

Bench Rows #180 x8x5



Starting to get a gauge for some better volume. I was getting a bit winded/taxed after the 3 sets of 7. but still felt like I could train the back more. After the squats I started to get that beat up back feeling and the GM's just finished the job.
Felt like it was a keeper. By the time I got to the bench rows I was draggin' ass a little.
 
You like the overload of a higher rack? Referring to the 11 1/2" deads

I thought about it just to hold bigger weight. I inadvertently used to do this when I was trying more bb style programs.
 
rob112 said:
You like the overload of a higher rack? Referring to the 11 1/2" deads

I thought about it just to hold bigger weight. I inadvertently used to do this when I was trying more bb style programs.
Click to expand...

If you think about it, 45lb plates are around 17-18" tall (17.7 seems to be a common number) which would put the bar at around 8.25" off the ground (taking into account bar diameter). So it's like using 3" blocks, except the bar is pre-bent with pins.
 
Torobestia said:
If you think about it, 45lb plates are around 17-18" tall (17.7 seems to be a common number) which would put the bar at around 8.25" off the ground (taking into account bar diameter). So it's like using 3" blocks, except the bar is pre-bent with pins. EDIT: my math looks pretty bad, I ha
Click to expand...

Interesting...I think my math is off as I am picturing pulling from like knee level as opposed to mid shins. Good call.
 
rob112 said:
Interesting...I think my math is off as I am picturing pulling from like knee level as opposed to mid shins. Good call.
Click to expand...

An 18" deadlift is usually just below the knees. A lot of strongman competitions have 18" deadlift events and most strongmen will know what their 18" deadlift is.
 
herderdude said:
An 18" deadlift is usually just below the knees. A lot of strongman competitions have 18" deadlift events and most strongmen will know what their 18" deadlift is.
Click to expand...

I guess what I imagined and it got me thinking about is holding above maximal weights...sort of like walking out above maximal weights with squats...except with a little more movement sense there is some pull.

To think I used to metal fabricate and have my inches off...
 
rob112 said:
I guess what I imagined and it got me thinking about is holding above maximal weights...sort of like walking out above maximal weights with squats...except with a little more movement sense there is some pull.

To think I used to metal fabricate and have my inches off...
Click to expand...

Lol. You're forgiven, unless you used to fab shins!
 
Well, I think the heights work a few ways for me.
I get overload and really used to pulling heavy (or my maxes) without using the entire ROM, so I am not getting taxed from a long pull yet getting a few reps and or sets at above 90%+.
I also get used to hitting or starting without any momentum the areas right around where the bar will transition to start to move past the knees.
9" center is a standard from floor pull. So I will also try to work down to that.
Quite a bit of heavy or max DL's are in the head too, so if I keep visually seeing how much I have on the bar and it is not intimidating looking, then the rest is just hard work.
I don't go much over/higher 15" however, since I don't get much carryover from floor after that.
It is another reason I also use deficits, since then I get a long ROM and work off the floor. So when I do go to floor, it feels like a partial.
 
Wednesday 10/16

BP Pin Presses 4" L/O #225x5
#275x3
#315x1
#335x1
#355x1
#365x1
#355x2
#315 x5x3
Full ROM #135 x12x4

OHP's #90x12x4

Leg Raises to L position x7x2
Knees to stomach x15

Seated strict shrugs #185x25x2

Tri Press Dwns #80 x12x4

Cable Curls #70 x10

Some repping crap. Tried to overload the shoulders some with the pin work to keep the tendons and ligs strong, as I breeze thru a catalog to buy a walker, and of course get in line for some rice pudding at the home. I think I am going to get one of those funnels, old guys used to carry for a hearing aid... eeeehh!?
If anyone tells you kids about growing old gracefully, they are full of horse shut, since it totally blows and sucks at exactly the same time whirling thru the universe.
 
PaulBlack said:
Some repping crap. Tried to overload the shoulders some with the pin work to keep the tendons and ligs strong, as I breeze thru a catalog to buy a walker, and of course get in line for some rice pudding at the home. I think I am going to get one of those funnels, old guys used to carry for a hearing aid... eeeehh!?
If anyone tells you kids about growing old gracefully, they are full of horse shut, since it totally blows and sucks at exactly the same time whirling thru the universe.
Click to expand...

And a nurse to take care of all your needs :D
 
PaulBlack said:
Wednesday 10/16 BP Pin Presses 4" L/O #225x5 #275x3 #315x1 #335x1 #355x1 #365x1 #355x2 #315 x5x3 Full ROM #135 x12x4 OHP's #90x12x4 Leg Raises to L position x7x2 Knees to stomach x15 Seated strict shrugs #185x25x2 Tri Press Dwns #80 x12x4 Cable Curls #70 x10 Some repping crap. Tried to overload the shoulders some with the pin work to keep the tendons and ligs strong, as I breeze thru a catalog to buy a walker, and of course get in line for some rice pudding at the home. I think I am going to get one of those funnels, old guys used to carry for a hearing aid... eeeehh!? If anyone tells you kids about growing old gracefully, they are full of horse shut, since it totally blows and sucks at exactly the same time whirling thru the universe.
Click to expand...

These kids have no idea what they're in for in 25 years.

:everythinghurtsman:
 
Ha ha you got that buddy. It is a W/O just getting my knee sleeves over my dress shoes when I am too lazy to take them off :sic
And coffee is no longer a luxury, but to keep the HR at a certain level.
Watching Martha Stewart or The Barefoot Contessa for a libido bump...! Whaaaaaaaaa
 
napalm said:
Giada FTW...
Click to expand...

She is tiiiiiny. I think my arms are bigger than her waist. Very cute.

Friday 10/18

HB Squats #315 x6x4
#315+#100 Chains x3
#225 x15 (Feet about 8" apart for quad rep mothering)

2" Deficit Speeds #315+#100 Chains x3x6

Round Back GM's #135 x5
#185 x12
#225 x8
#185 x12
#135 x25

Pull Dwns #180 x10x4



Got a few vids of this but have to figure how to upload from my PMB file. They are changing updates on that dumb thing weekly and I am pretty computer cro-magnon when it comes to this.
Speaking of cro magnon, how come they pronounce that cro maynyehn???
Back felt good, quite recovered from Monday's mishagosh.
Got some pretty good red grapes a the grocer and some pickled herring. Love that stuff after a W/O for some reason. Hmmmmmm....!

Weeeeeeeeek End..........! Yeeeeeeee haaaaaaaaaaaa...........!
 
Ugh no weekend for me yet. Just a few more hours...

Another q, unless I missed it I don't think you ever mentioned in your log what your deadlift is. Juging by your workouts, it wouldn't surprise me if you've pulled 600 recently.

So what is it?
 
jimbuick said:
Where are you from PB?
Click to expand...

Hahaha, do you need to borrow some money too kiddo???

Toro said:
So what is it?
Click to expand...

My PR is #605 for 2 singles gym lifts @ 54yo and drug free, however, never on platform, so just a gym/youtube lift.
PLing comps were kinda in the back alleys when I got into it and my presses were always horrid compared to others so I guess that is why I shied away too. With my age and work schedule nowadays, I almost don't care about trying to find one either. Who knows, I have entertained the idea more of late with new found enthusiasm and from watching some of you kids bust ass.
First and foremost however is, I just love putting my ass into the ground trying to get beat up training.
 
10/21 Monday

CGBP's #155 x6x6
#135 x10x4

BNOHP's #70 x12x5

Neg Dips bw x7x2

Cable Tri Extns #80 x10x4

Static Holds til fail #230 x5 each hand

Seated Shrugs #270 x20x3



Really did not feel like gyming today at all. Tired and sore some in the shoulders. Felt like sissy man without binky.
Slept like a baby. Woke up every 2 hours with a load in my pants!!! HAHAHAHA I always wanted to write that. Have no idea why today. Maybe 'cause I feel like shatzen.
Long 6 day week this week, so I will play by ear on intensity as I go this week.
Work seems to get in the way of my fitness. WTF!?!?!? Owned
 
Wednesday 10/23
13" Pin Pulls #495+#100 chains x3x3

1" Deficit Pin Pulls #405+#100 Chains x7x2
3 1/2" Defs #425 x7 (This start was pretty much at my arches)

Squats #225+#100 chains x3
#275 #100 chns x5x2
#315 #100 Chns x5

Low Cable Rows #240 x10x4

Hypers BW x12x2 Slow return
+#10 x12


Well, this ended up pretty good since, when I started into gym, I was dragging ass some. SO I knew I had to get it way up and shake the sand out of my canary yellow panties.
Anyway, sorta saw the pink elephant on the second 1" def set of 7, so I nixed a 3rd (reading Rodja's new log about some common sense at times, which I know I lack) and went for straight weight and a deeper pull. Jeebus that set felt like it lasted 10 mins. on 6th reps stopped at top tp take a few breaths to cheerlead myself to get the 7th.

After that, it was quite hilarious how light the squats felt. I was going to just do some speed x3's with the #225 and chains, but I pushed it some.

On another note. I got a hearing aid for my rt ear. (I know grampie man) I have pretty bad tinnitus in that one from a gun shot 30 years ago maybe and apparently some connections to lifting!? Anyway, went to my reg doc first and he said I was most likely a candidate for TRT replacement cream. I have been seriously thinking about it for a while now. I just know once you go T, you're pretty much on it for life.

My low back is nice and pumped and feels like a girder is sewn in there.

I did vid some of this but I am still working on the PMB file transfer to boobtube.
 
PaulBlack said:
On another note. I got a hearing aid for my rt ear. (I know grampie man) I have pretty bad tinnitus in that one from a gun shot 30 years ago maybe and apparently some connections to lifting!?
Click to expand...

It's all that clanging noise all those plates you use make when they hit each other, plus chains.

Nice workout man. Solid session. Making me yearn to get back into the gym (well, that plus some pics I saw of gyms outfitted with EFS equipment).
 
Thanks Toro, always fun getting in and tearing it up some.
Even if my 7 rep sets, are considered xfit to some.

rob112 said:
Enough chains to make hellraiser flinch :D
Click to expand...

AHAA... I just watched that again. Always liked Pinhead.
Only learned this time around, that the one cenobite, was a chick. Daaaah

Certainly feel pretty trained this AM. A little tight, but a good strong tight. ;-)
 
Thursday 10/24
CGBP's #135x10x4


Want to add some more frequency and vol to flat pressing to see if I get a spark.
Talked to an older BP'er (he does use some other stuff) but told me he needs much more volume/frequency now that hew is in his 60's

Friday 10/25

CGBP's #175 x5x5
#155x8
#135 x10

OHP's #70 x10x5

Layin Leg raise x40

Tri Extens #90 x10x4

Hypers bwx15
+#10 x15
+#25 x15
+#10 x15

Seated round back GM's #135 x15

Pull Dwns to stretch out should girdle #140 x15



Low back felt great after the hypers. Pumped and real tight and stable feeling.
Had to get in gym early today. Gotta work late today/nite and 12+ hours 2morrow on feet.
Oh well, if I didn't I would not be able to buy that Wellness Beef jerky Damn that stuff is good
 
Interested to see how this change of pace for the upper body works out for you.
 
Sunday 10/27
CGBP's #155 x8x4
#135x10x2

Monday 10/28

Speedish Pulls more hip thrust
15" #365+#100 Chains x2
13" same x2
11" same x2
8" same x2
15" same x3x2
15" #315 #100 chns x5x2

RDL's #315 x12
#365x12

Zerchers #225x5
#275x5

Squats #225x3
#275x3
#315x10
#335x5

Hypers +#25 x15x2
BW only x15

Band GM's x19 (I froze up after a pause and could not much move to get 20)

Clse Grip Pull Dwns #180 x8x4



For some reason boobtube will not let me sign in from my PMB file to upload carp. Got to talk to my nephew who is much more com savy than me.
Not that anyone wants to see this shat anyway.
Gotta wash my knee sleeves this week, as they are setting off the smoke alarm in my garage.
Kefir, creatine and bcaa bomb with some V8 topped off with a few strips of Grassland Wellness beef jerky...! that stuff is damn good
 
Sean1332 said:
So...I see you use bands and chains frequently

Any specific personal reasoning?
Click to expand...

Hmmm, that is a good question. I think I use them quite a bit because I can always recover pretty well from shorter ROM heavy stuff, (but I still want to work the longer ROM too) so overloading the top of the lift quite a bit, (especially on lower weight & speed work, seems to carryover some maybe. Or as some have eluded to about speed work. Maybe it is just getting more overall work and volume in thru the week.
If I use lower reps with medium weight off the floor, (75% 80% 85%) I can still hit the top part of the lift heavy(er) and seem to recover in a few days or so. But, if I keep hitting heavier low reps with 90%+ straight weight from the floor or a deficit, I hit a wall in a few weeks it seems and get stale.
I can do quite a few reps and sets with say #405-#435-#455 off the floor or 2" deficit then with chains added, having it end up being mid #500's at top. So I am getting the rep work, along with hitting upper ROM reps with say 90%ers. Does that make any sense?
I also never do speed work, without accommodating resistance. It just feels better having it slow down the momentum at top as I keep pulling harder.
Chains moreso than bands, for the heaviest work.
 
^Some really good stuff here.^ How much experimentation did it take you to find that, Paul?
 
herderdude said:
^Some really good stuff here.^ How much experimentation did it take you to find that, Paul?
Click to expand...

How long? Maybe a while, Hard to say. When I did a Smolovish deadlift program, I trained it 2x per week with a full body and med. squatting pretty heavy for about 4-5 weeks then had to start moving one of the W/O's to lighter speed work. I did learn a little about what i could do, at least for 6 weeks.
Well, I think the best marker was if I was recovered enough to train harder than I did say the last week. I can usually tell after 2-3 warmup sets, ie: even how #315 feels for 2 reps, if it is going to be a hellraiser or a dumpster fire.
SOmetimes they even start as crap and I end up cheerleading myself into a lather, thinking there is no tomorrows. I have to get my ass in gear today.
So yes a lot of it is mental stuff and manning up I guess.
Lastly, I hate going backwards in a way. If I feel I am hitting numbers (even if they are just at the top of the ROM) and I have not pulled that many reps at that weight, I file it under a plus W/O. I also like to try to follow a tight way to keep track of PR's. So if I can rep with #475+#100 chains x5 say I know I am right in my reg. PR territory.
Maybe the worst thing I do, is not really knowing when to back off a little. I love to keep pulling heavy and if I am in the mood to train, I do not want to deload at all. Probably not the smartest approach.

BTW, I am loving your work loads myself, but be careful, it can get addictive...!!!
 
I know! I'm just waiting for my body to tell me to stop. Like, say, when my brachialis is holding me back. Lol. But I'm hitting my numbers and it's all going so far. Meet day is king, so what happens on meet day will determine the success or failure of the cycle.
 
Certainly. I pretty much use that instinctive principle instead of scheduled deloads or pull backs.
I guess it helps too, to be built for a certain lift like I am. One hit wonder. Maybe that is another reason, along with building up to it, over years of training.
 
Wednesday 10/30

Speed BP's #155+#60 chains x3x8
CGBP's #160 x8x2

OHP's #95x8x4

Bent Rows #90+1 green x10x3
Clse Grip Pull Dwns #140x15x2

Hypers BW x20x2

Laying Leg Raise x40


Some lightish junk today.
Well the first few warm ups for the BP were slow and achy, so I opted for some speed work instead of heavier reps/sets. Oh well.
 
Friday 11/1

1" deficit" Pin Pulls #315x2
#405x2
#495x2

13" Pin Pulls #545x2x4
x5x1

1" Deficits #405 x5x2 (reps...)
x10x1 T&G

Squats #135 x10

Everything felt heavy today. Should have most likely deloaded, but did some rack pulling and rep work.
Rushed for time/will have to do some rows most likely 2morrow
 
This is probably a stupid question, but I have been meaning to ask; what is "deficit pin pulls?"
 
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