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Chasin' Gaynor...

Not sure if you have seen any of these, or I had already posted some of them or not!? From my old log over at the pibs...

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15" Pin Pulls #575 x2x3

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Floor RDL's #315 x20 ahhh classic 20 reppers

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RDL's #495 x5 #405 x10
The #495 was surprisingly easy after those pin pulls...
vid;

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Monday 3/3

OHP's #95x5
#105X2
#125X1
#135,1,2,3,2,1
#125X5
#115X5X2

CGBP's #95+#100 Chains x6x4

Cable Yates #165x10x3

Cable Extens #85x10x4

Band GM's x30

Grippers xxx



Still feeling those T bar rows some in my upper back.
 
Nice presses bro.
 
Hey thanx RJR, but honestly, my presses are just a punchline in a George Costanza one man play...!


Wednesday 3/5

2" Deficit Pulls #225x5
#315x1
#405x1
#445x7x4sets=28 work reps

Oly High Bar Squats #315x7x2
x8x1=22 work reps

GM's #225x12

T bar Rows #200x10
#245x10x3
#200x15

Curls #135 x5



Rep day and I got over 50 total in my big moves, so I was happy. Somewhat gassed but happy. I always get a good pretty good response for rep work hitting some volume so again hope for the #500x10 pulls.
The first 2 sets of deads were pretty normal feeling but the 3rd felt heavy and the 4th I had to start talking myself into some belief that I wanted it. Truth is, today was just a not want to lift much day, but I managed to hypnotize myself some and pushed thru it. Started to get almost a high on the adrenaline and after the squats, I felt pretty good that I did not bail on this one and dug in. Might see a deeeeeeeeload in the coming week(s)!?!?
 
Deload? What is that? Jk. Nice pulls brother!
 
The chains and myself are sad that they stayed on the floor. :(
 
Friday 3/7

CGBP's #175x5x5

Pull Dwns #245 x8x4
#200x10x2

OHP's #95x8x5

Tris #80x10x3



Pressed for time today, so had to keep forging.
 
Monday 3/10

3 1/2" Block Pulls #405x1
#495x1
#565x1
#605x1
#625x1
#625x miss
#565x1
1" block #515x3

1" Deficit #455x5
#455x8

Round Back SLDL's #315x12

Squats #225x5
#275x5x3

Low Cable Rows #200x12x5



Well I was trying to work to floor, but the #625 felt pretty heavy. The 2nd attempt kinda stuck right around my knees, so I bailed it since my back started rolling forward some. I know it took quite a bit out of me, since the #565 again afterwards, felt real heavy and slow.
Not bad, but I am just not getting my head into some of this work as far as having fun. Really should be backing off for a bit I guess.
 
Dang dog, that's some heavy slag you're throwing around. I still think that pull is very nice. I'd like to see you pull that from the floor soon.
 
Backing off! Whaaat! No way, 700 here you come! Jk. Serious weight that I can't even fathom. Nice job!
 
Torobestia said:
Dang dog, that's some heavy slag you're throwing around. I still think that pull is very nice. I'd like to see you pull that from the floor soon.
Click to expand...

Well, that is the intention Big Guy, but my old bones don't always have that same gawddamned mentality...! ;-)

Hey thanx KP
 
Wednesday 3/12

OHP's #95x8x5
#110 x3
#70 x12

CGBP's #165 x3x6

Face Pulls #110 x12x4

Hypers x20x3

Tris Press dwns #75 x10x4

Bent Rows #140 x25
 
Hey PB, what was that jerky company's name you recommended?
 
Hey Kenpo try these links.
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The spicy is the best IMO and the shanks or "portions" are much better real jerky than the "sticks".
No nitrates or hormones etc.


Friday 3/14

2" Deficits #225x3
#315x1
#405x1
#500x1x2 ( a few tests pulls @5. Felt a bit slow and sluggish so I went to pins)

16" from pins #500x1
#565x1
#615x1
#635x1
13" #500x8 paused each at pins (Stopped at 8, but still had some gas left)

Floor level #405x12 (puffing some, but doable)

Squats #225x5
#225+#100 Chnsx5
#275+Chns x5x2

GM's #225+chans x10

Bent Rows #160 x12x4


I did not want to end the week on a deload and I felt pretty good today anyway but ended up not having a lot of power off the floor. I knew that when I pulled the 2: #500's. They were just kinda sluggish so I nixed staying on the floor for heavier work and did the pin pulls again. The #635 felt heavy but movable so I was pleased. Low back is certainly hammered now.
Will have to work all next weekend, so I may just deload next week!? It is just when I feel pretty good, I wanna train hard. Kept the squats at medium intensity. All in all I am glad I pushed it a bit again today.
 
Monday 3/17

Incline BP's #135 x10x4
#110 x12x2

OHP's #70 x15x4
#60 x15x2

Leg Presses/quads #250x15
#315x15x3

Tri Extens #65 x15x4

Seated spine kurls #315x10
#365x10
#405x10



Nothing hard today really and pretty much a deload (had to hold back the tears and whimpers and shake the sand out of my knickers, I hate these weeks, but I know they help move you forward) or back off week planned, even though I really felt like training pretty hard today. Want to try and bring up some of the pulling/squatting volume for this run at the #500x10 and the max pull. I think I am slowly losing the capacity to get a lot of heavy work in like when I did Mark II. My low back only stays hammered for a day or so (hams a little longer) so I might try and squeeze some more heavy work out of it.
 
Nice work PB. What's a spine kurl?
 
I sit on the end of a bench and grab the bar from floor. Then "with control", I basically round my back over some, then flex it upright and into the lower arch pos. for higher reps (no other movement really). I get a good erector and some lumbar W/O without any taxing to my hips or hams etc. since it is a real short ROM.
I really think it has assisted with my lockouts and just staying/feeling really rigid with heavy maxes.
 
Wednesday 3/19 Deloading

Squats #225 x6x3

GM's #225 x10

2" deficit Speed Pulls #315+#100 chns x3x6

2" Def RDL's #225 x20x2

Pull Dwns #165x10x3
supersetted w/
Shrugs #365 x20x3



Medium light intensity with some reps and did some speed pulling. Have not done that for a little while.
Was pissing around with a hard fast start with acceleration all the way, then did 3 sets by squeezing the weight off the floor a bit slow at the very start, then just plowing into the speed as fast as possible. I vided both so I can get some idea if there is any better snap. It felt like the slow squeeze then gunning it, had me with a better hip snap at the end. But I might be totally imagining that!? Along with the fact, that I ate a sesame cracker before my W/O and has a seed stuck in my tooth the entire W/O. You know how much screwing at a seed in your tooth with your tongue takes over your life...!??? Well, that is kinda what happened, but I still had an okay deload WITH SOME CLANKIN' CHAINS...!
 
PaulBlack said:
Was pissing around with a hard fast start with acceleration all the way, then did 3 sets by squeezing the weight off the floor a bit slow at the very start, then just plowing into the speed as fast as possible. I vided both so I can get some idea if there is any better snap. It felt like the slow squeeze then gunning it, had me with a better hip snap at the end. But I might be totally imagining that!?
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I wonder what exactly you mean by hip snap - do you just mean that the lockout felt stronger? At any rate, I've always felt better accelerating through a deadlift rather than firing all cylinders from the start. Also, this may just mean that you're not pulling the slack out of the bar every time, and starting slow and accelerating is a way of pulling the slack out of the bar. Just my thoughts
 
Well, no, what I usually do is pull the slack out tighten up on say a pre pull and gun it off the floor like KK. (of course when you have #400#500+ on the bar you get some bar flex then the weight comes up.
Instead, I was slowly putting pressure off the floor like Misha (anyways, a bud on another site had a coach describe it to him, like pulling a suction cup off the floor) After I squeeze it off the floor by more and more pressure and it is moving an inch or so, I just keep really accelerating faster and faster to the top. The hips seemed to come forward a little quicker maybe. But as I said, I might just be full of shat, since..., you know how you want something new you try, to work better???, but it might just be all in my mind!?!?

BTW Toro, I did more of the hook grip today with my 2 sets of 20 of RDL's. I'd really like to get into pulling with a hook on my maxes.
 
Might have to experiment with your suction cup method there, Paul.

And I know EXACTLY what you're talking about with the damn things stuck in your teeth. It's such a pain!
 
it's kinda like a timing thing, when you're getting your hips into it in relation to the slack coming out of the bar.

i'm usually late w the hips...
 
napalm said:
i'm usually late w the hips...
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Ha, that's what she said...! ;-)

Friday 3/21

CGBP's #165 x3x6
#135 x10x3

BNP's #70 x12x5

Speed Pulls #135 2 greens x10 singles (got a new pair of flat Adidas shoes and had to test some. Want to try and hit shins less, so gotta dial that heavy single in better)

Bench Rows #150x15x3

SSB Squats #135x10x3 (Messing with a new borrowed bar some)

Layin Tris #90 x10x4



Quick easy day then off to work. Gotta hit about 20 hours this weekend in 2 days. Oh well, ya gotta eat...!
Feel good though and back and hips especially slick and rested so will see
 
Monday 3/24

2" def #225x5
#315x1
#405x1
#502x1
Floor #552x1
#602x1
#612x1 (PR actually)
#502x6
#502x5

3" Blocks #502+ #100 Chains x3
1/1/2 Blocks #502#100 chns x3

RDL's #405x10
#315x12

SSB Squats #225x5x2 x8

Pull Dwns #175 x8x4



Pretty happy with this one I suppose. The #602 went well, the #612 was kinda slow but not 10 minute grinder slow. Still, I did not want to attempt anymore on the limits of my sexy low back.
I have a vid of the #602, but did not turn camera on for the #612. OFW...!
The #502x6 felt pretty light and were all paused, but my hips came up on the 6th so I stopped. There is no way I would have gotten 10 anyway without pasing on the floor for some breaths and most likely some asymmetrical pulling.
Broke a blood vessel in my index finger and man it hurts like a ******** of bricks hit it.
 
There it is! Way to go, Paul, congrats!! Awesome pullin.
 
Freakin phenomenal PR! You are in beast mode! Nice job brother!
 
Hey thanx guys and "the high" will most likely be short lived and onto the next goal.
Although, everyone I chase here, seems half my ***ing age...!
 
Strong PR, Paul! That's gotta feel incredible.

You mentioned not having a SSB, right? (outside of having one today) Youtube homeade safety squat bars, and there's quite a few good ideas that would look good
 
****ing yeah, dude! Good job
 
Sean1332 said:
Strong PR, Paul! That's gotta feel incredible.

You mentioned not having a SSB, right? (outside of having one today) Youtube homeade safety squat bars, and there's quite a few good ideas that would look good
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Hey thanks Sean.
Yeah I have messed with some vise grip and pipe ideas. The vise grips only, are just not long enough. Still, might do something like that saving $$$, or just bite the bullet and get one.

Thanks for the kudos Country and Toro, I need all the encouraging I can get. Haha
 
Wednesday 3/26

CGBP's #165x4x6

OHP's #100x3x6
BNP #70x10x2

Speed Pulls #225+2 greens x1x5

SSB GM's #135x15 (some blood into the pos chain)

T bar Rows #135x10x3

Tri Presses #70x12x4


Some BBing for upper and wanted to vid my speed pulls some more. I am working on getting the shoulders bhnd the bar more and using my lats along with legs to pull the bar. I am finding that my slowest area, is right at the knees, before the cap. I have seen in some max pulls that I shake a little there. So am going to dig into that a bit.
 
Wednesday 3/26

CGBP's #165x4x6

OHP's #100x3x6
BNP #70x10x2

Speed Pulls #225+2 greens x1x5

SSB GM's #135x15 (some blood into the pos chain)

T bar Rows #135x10x3

Tri Presses #70x12x4


Some BBing for upper and wanted to vid my speed pulls some more. I am working on getting the shoulders bhnd the bar more and using my lats along with legs to pull the bar. I am finding that my slowest area, is right at the knees, before the cap. I have seen in some max pulls that I shake a little there. So am going to dig into that a bit.

Watching MT, to me, he has one of the best looking pulls for some of the tonnage he hits. His form just seems impeccable. Shoulders set nice and back behind his bar, stays tight and just squeezes the bar off the floor...

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His pulls are ridiculously smooth. Maybe try one of his favorites and do some pause deads, no? Pause at your spot and lock and load.
 
His most recent vid was crazy too. He just hit a DL PR in his last competition and seems to still be making progress. I curse him every time I do pause deadlifts though. :o
 
rob112 said:
His pulls are ridiculously smooth. Maybe try one of his favorites and do some pause deads, no? Pause at your spot and lock and load.
Click to expand...

Yeah, thanks for that dude. I tried them about a month ago ala Dave Hansen, (mid shin pauses) but only did them once or twice. Gotta program those in and see what happens at the shat spot.
 
Friday 3/28

Squats #135x8
#225x5
#275x5
#275+#100 Chnsx5x2
SSB's #275x5x2
#225x12

Speed Pulls #275+2 greensx1x6 (30 sec or less apart)

Pause @ knees #275x6 (tester)

Rnd Bck SLDL's #275x15

T bar Rows #200x10x4

Face Pulls #110x10x2

Hypers +#10 x15x3


Good day for the hams, even though it does not look like much on paper.
Want to get more of a specific routine outline for the next cycle run. Going to hit speed pulls with same floor set up as max and start at about 45% bar + top resistance.
 
Monday 3/31

OHP's #95x5
#115x3
#125x2
#135x1x5
#125x3x3
#115x5x3

CGBP's #165x5x6

Hypers BW x20x3
w Reverse Hypers leg wt only x25x3

Cable Extens #90x8x5



Shoulders hurt like a prick at first, but I just kept grinding out the work and they started to get loose.
Was doing light hypers and GM's over the weekend to keep pumping the low back and some hams.
Want to see how I feel Wed. for DL's, then set up an actual program, since I have been just fuching back and forth too much stabbing at work loads.
Lastly, have added some extra calories in the last 2 weeks and gained some BW. I am now up over #242, so maybe some of that will translate to some power off the floor.
 
Wednesday 4/2

2" Defcits #225x3
#315x2
#405x1
#495x1
Floor #545x1
#605x1x2
#545x2x3
#495x3x2

2" Def RDL's #405x6x2 (was beat up pull wise by now)

15" Box Squats #225x3
#275x3
#275+#100chnsx3x3
13" #275+chns x3x2
#275x5

Bench Rows #200x10x4

Face Pulls #125x10x3


Well felt like hitting some heavy singles again today and want to start to get used to pulling #600 regularly, as I do feel some of it is intimidation and voodoo.
Also really stuck the form (especially in the 1st #605 and all the #545 sets) keeping the shoulders behind bar and not moving my hips up to fast.
Pretty happy with the heavy volume. Also, all this talk about box squatting, has got me interested in doing some again. Will start slow and try and work up the weight/volume some. Low back feels pretty hammered and trained for a change. Need to get a bit more serious if I am going to get a strength bump here I think.
 
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