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Chasin' Gaynor...

I'd say you're healthy. 495 from a deficit should feel heavy, shouldn't it? Lol.
 
rob112 said:
This is probably a stupid question, but I have been meaning to ask; what is "deficit pin pulls?"
Click to expand...

Not a dumb ?, It is a pull from the rack pins at a lower than normal height. It is a little tougher and hits the start hard(er) since you don't get the bar flex/slack you would, from the plates sitting on the floor.
 
Sunday 11/3 Extra W/O

Squats #225x5
#225 w#100 Chains x3
#275 +chains x3
#315 +chns x3
#335 +chns x1
#365 +chns x1
Straight wt pause #335x1
#365x1
#315x5

Pull from knees #500x1
#545x1
#595x1
#645x1
#675x1
#695x1
#645x1

2" def Speed Pulls #315+2 greens x2
#365 2 grns x2x3

BB rows #225 x10x4
#185x15x2


Just felt pretty energetic today and wanted to make up a bit for Friday's shortened W/O.
Depending on how I feel 2 mor i might hit a deload week.


Edit: Some people have asked me about the pulling volume, frequency and loads. I do quite a bit of instinctive training and I know I have built up to it over a time, whilst trying to be progressive and do more than last time.
I think an important point (and we have covered this on a different forum) is that I try to steer clear of real heavy grinders and I think misses.
Also take into consideration, some of you guys are on a specific schedule to hit PR's for a comp.
 
PaulBlack said:
Sunday 11/3 Extra W/O

Squats #225x5
#225 w#100 Chains x3
#275 +chains x3
#315 +chns x3
#335 +chns x1
#365 +chns x1
Straight wt pause #335x1
#365x1
#315x5
Click to expand...

Dude...

Pull from knees #500x1
#545x1
#595x1
#645x1
#675x1
#695x1
#645x1

2" def Speed Pulls #315+2 greens x2
Click to expand...
Dude.......
 
Thanks guys, always appreciate the input for fuel/motivation to carry on.

Monday 11/4

Incline BP's #145 x10x5

OHP's #70x15x6 (lots of reps)

High Pulls #145 x20x2

Hanging Knee Raises x15

Tri Extens #70x15x4

Seated Shrugs #320x25x3



BB'ing shtuff n'at.
If you guys want some good healthy shank beef jerky, without nitrates and GH and antibiotics, look into U.S. Wellness Beef Very good line of stuff. Not super cheap, but good quality protein snacks, meats poultry, some tuna and salmon and stuff.
 
I/m trying kid, but it doesn't seem to be gettin' easier ;-)

Wednesday 11/6

2" deficit medish speeds #405+#100 chains x3x8

13" #495 x2
#495+#100 Chains x1x5

RDL's #405 x8 (low back started to seize up on me here)

Controlled Round back SLDL's #315 x10

Clse Stance Squats #225+#100 chains X5x3 (more for some quad interaction)

Pull Dwns #185 x10x4

I probably need some rep time maybe. (In fact trying to hit #500x10, might be a fun challenge for me) Stuff feels kinda sluggish and heavy, especially at top.
Some days it just feels like I am maintaining status quo. Well, at least I get to eat my own homemade spag. sauce 2night.
Moooo yeah - Al Pacino voice
 
Friday 11/8

CGBP's #225x1x2
#205x1x3
#185x5x2
#135x10

OHP's #125x1
#135x1x5
#125x1x5

Tri Dwns #70x12x4

GM's bar only x25

Grippers



Did a rather fast singles deload so to speak.
 
Monday 11/11

15" Block pulls #495x1
#545x1
#605x1
#625x1
14" " #605x1

12" " #495x5 (nice and pretty quick)

3" def speeds #405 x3x3 (1" from laces)

Floor RDL's #315 x10x2

Squats #225x10
#275x10x2

Low Cable Rows #260 x8x4


Hey Sean, all strt. wt. pulls ;-)
Felt good today. Hips stayed way down on the #625 (maybe about 90%er) and hips came forwards fast and strong to L/O
The Speed Pulls felt good too, digging my heels in and pulling while driving heels down.
Again vids, but still working on getting uploaded from f***** file

*Used straps today after some deadlift reading and protecting the CNS some. Apparently to much tight gripping gets draining and it makes sense to me. So might ride this little wave to shore for a bit to beat up my rear but save my CNS.


Was doing some bands GM's over weekend and it slipped off my catch and struck me right in the eye. Luckily I had my eye closed but I have what looks like a shiner. Ha ha ha. Looks like dark purple eye make up. Or is it Urple? Jaleel White Alex???
 
Hahaha I can't help but laugh, either. Damn man. I think that's better than anything I have done to myself.
 
Sean1332 said:
hahaha that's funny about the GM's. I might slap some chain on my pulls today. Why not.
Click to expand...

You are making me hungry again with that kind of dirty talk.
I suppose I should sit down and figure a better chain or band increment set up. I know guys who have this **** down to a science and they do pretty good with almost like a micro load type inch it up thing. I am too caveman I think. me: scratching head and balls in front of crowd

Hey Toro, if you play this game long enough, (and I was rather dumb about that band connection, that could have been much worse) you do end up with a few battle wounds. I have a broken toe form a DB coming apart overhead and of course my rt. side hernia scar, I show all the ladies.
 
Gotta love the Paul Black. Still working damn hard and telling it like it is, I see!
 
Wednesday 11/13

2 naked guys walk into a bar... #135 w/#100 chains x6x3

OHP's #90 x10x4

Tri Extens #90 x10x4

Pull Dwns #240 x6x4

Leg Raises x30

GM's #135 x20

Cleans #100 x25 cardio ;-0



Yeah the BP's WAS, the punchline.....!!!!
Gonna be a long work week, 6 days and a day or so over 12 hours. Oh well, I was not born with a silver boot in my mouth, so I can't be surfin' at 11 AM every morn.
Pckld herring, 2 HB eggs stacked with jalapenos, creatine and used some DIRTY BCAA's post W/O.
 
Friday 11/15 Medium

Squats #225x5
#225 #100 Chains x5
#275 #100 CHns x5
#315x8
#365x5x2
#315x10

2" Def Pins Pulls #315+#100 chns x3x3

EZ bar Bent Rows #200 x8x5

Shrugs #315 x25x2



Had to do a reasonably fast one today, since I gotta be at work in an hour or so. Squats felt nice and fast and strong. Passed on GM's. Did a few Speeds

Was listening to some ESPN, trying to find a way QB's can have safe sax.
 
Monday 11/18

CGBP's #135 x10x5

Strict Miltary OHP #70x12x5

Seated Shrugs #225 x20x4

Press dwns #80 x12x4



I was just grinding thru the motions today. Long work weekend left me without very much energy, so I just mailed it in today like a sissy with a prince valiant haircut.
 
What's your opinion on mailed in sessions versus skipped sessions, Paul?

Hell, let's open the floor. Group in general, your thoughts?
 
herderdude said:
What's your opinion on mailed in sessions versus skipped sessions, Paul?

Hell, let's open the floor. Group in general, your thoughts?
Click to expand...

I can only speak for myself, but I feel like if I don't push myself to go in there and at least do something, it is real easy to slooooowly start to get lazier and lazier and allow my work capacity and just plain level of habits, to keep dropping over months/years.
Especially as I get older, I want to try to keep quite active and if that means to just oil the joints with light stuff, then I do it and don't feel guilty.
 
I'd rather skip and heal then half ass a session. If i go in, I don't care if it isn't my best, it just better be my best that that day.

The only type half assed I do is deloads and that is because I do a lot of unilateral stuff and get the blood flowing.

We all have bad and great days, but I am usually pretty even keel.
 
herderdude said:
What's your opinion on mailed in sessions versus skipped sessions, Paul?

Hell, let's open the floor. Group in general, your thoughts?
Click to expand...

I'm not entirely sure what "mailed in sessions" are/means. Also, I think skipping sessions is a funny concept in powerlifting and is probably less common for us than other lifters. We probably have more of a tendency to push everything a day or 2 and resume from there, right? Or am I wrong?

If I feel like crap, usually around the shoulders, I'll usually push a workout day back and pick up from there. Sometimes if I have that weird tired/depressed feeling I'll also skip the gym. Those are about the only 2 reasons. I'll even go in sick lol.
 
Torobestia said:
We probably have more of a tendency to push everything a day or 2 and resume from there, right? Or am I wrong?
Click to expand...

I have certainly done this, a handful of times.


Wednesday 11/20

Squats #135x20
RDL's #200 x20
Bent Rows #145x20
CGBP's #135x15
Leg Raises x25
GM's #135 x20
Pull Overs #90x20



Very fast one today because of work. Just higher light reps and a cardio/pump.
 
Friday 11/22

2" Deficit deads #500x5 (all paused)

2" Def #500+#100 chains x2

Same #530+#100 chns x1 (this is actually a PR)

Same 2" #500x5 T&G

Speedish Pulls 2" Def #420+#100 chns x3x3

2" Def RDL's #365x6
#315x8

Squats #225 x5
#275 x5,8

CG Pull Dwns #220 x8x4



Well, I wanted to get a gauge for some percentages to start a better structured program, since I have been doing some seat o pants flying.
The #500 came off the floor pretty quick, maybe it was the Starbucks Dark French!? Who carfs.
Will chalk this up as a keeper and got some good motivation from Toro's #605 pull and Herds #435 deep squat. No better motivation than chasing somebody.
Got most on vids, so I have them but have not heard from my nephew so one of these days I hope to get this gym lift stuff verified.
Took today off work too, so maybe that helped with energy...!
 
Damn. :eek:
 
Sean1332 said:
Hell ya ol man! Good work
Click to expand...

Haha, you got it kiddo and thanks for stopping by guys.
Gotta put my dentures back in AHAHA, since people don't like to see me gulping my water with them floatin' at the bottom of the glass after a set.
It tends to clear all the pretty girls off the dyna riders.....!
 
Damn, Paul. Take it easy on those poor weights! I don't think the ladies mind your dentures. Everyone knows that the ladies love an impressive deadlift.
 
11/27 Wednesday

Squats #225x5
#275x3
#315x12x2

2" Deficit Speeds #385+#100 Chns x3x3 (70%)

Bent Rows #185x12x4



Another fast one, but the whacky weather, at least let me get this in. Holiday stuff gets in the way of training sometimes HAHAHA
 
Hey thanks guy.

Monday 12/2

OHP's #95x10x3
#115X6X3

CGBP's #135 x10x4 (shoulders kinda ached today)

Tri Extens #90 x8x4
Press dwns #70 x10x3

Hanging leg raises x15x2



Was out of town for holiday, so have to back track a bit a I missed a session or so.
Lots of work in the next few weeks too, so will have to gauge gym stuff.
 
Wednesday 12/4 Clawing back some...

Block Pulls 12" #425+#100 Chains x3x3 (tried to move these sets close for some cardio and Xfit)

2" Deficits #425 x5x3

2" Def RDL's #335 x10x2

Clse Stance Squats #225+#100 Chains x5x4

Wd Grip Pull Dwns #200 x10x5

Some grip phuckery with 6" concrete blocks between sets



We have been pretty busy at work, so my stress levels are kinda ****ty.
Pulling felt pretty good today, but felt like I have been away longer than 5 days. Holidays always seem to **** with my training some.
______
 
Going light today? That is just 525 at the tip :P just joking. Awesome work as usual.
 
Doing cardio with heavy pulls. I like it.
 
Yeah, I forget what PL'er said it but, the walk to the gym involves a few stairs, so I get my cardio in then.

Friday 12/6

CGBP's #165x5x6
OHP's #95x8x5

Zerchers #225x10x2

Tri Press dwns #85x10x4

EZ curls #150 x6

Leg Raises x35



Did my years end bi's work, so got that out of the way.
Going to be very busy for another 2 weeks at work, so will have to adjust the intensity a tad I guess.
 
Monday 12/9

13" Pin Pulls #455+#100 Chains x3x3

15" " " #475+#100 Chns x3x2

2" Deficits #455 x5x3

Oly HB Squats #275 x8x3

Low Cable Parallel rows #200 x10x4



Had some extra time coming from work, so I blew out early since I will be working most of the weekend.
 
Wednesday 12/11

OHP's #95x5
#115x3
#125x3
#135x1x10
#115x5x3

CGBP's #165x5x5
Superset Pll Dwns #150x15x4

Cable Tri extens #60x20x3

Leg Raises x40

Grip fockery

Cruising some and BB rep shtuff
 
12/13 Friday

2" Deficit Pulls #315+2 greens (About #500 @ top) x7x3 (Did these with about 2 mins rest between ooof)

RDL's #315 x15 (oooof 2nded and huffing a little)

Oly HB Squats #225 x7x3

Pull Dwns #210 x10x4

Pushed for time, have to get to work.

Wanted to get in some repping volume for the deads. Like I got from the Smolovesque work a year back.
I never get the same feel from heavier low reps in the pulls, that I do hitting higher rep 5's-7's-9's for multis in the hams, glutes and low back.
It is a very achy pump like when you do the abs, that I do not seem to get with my strength work. Pretty shakey too, so I know my GPP is lower.
Trying some Life Extension Protein/Creapure and Glutamine mix. Not bad and the price was right. Buddy of mine bought it a few months ago and does not like it so he gave it to me for some work I did on his car.
 
Great deadlift session, but what stands out to me even more was the upper body session before that. Looks like you bumped up your numbers significantly there. What's that about? Have you been holding back before?
 
Good catch Toro.

The onus is on you, Paul! What's up with 135x10 OHP? You sandbaggin before?
 
I think it's time someone whose name begins w P and ends w aul Black to step on the platform.

Unleash the beast!
 
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