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Chasin' Gaynor...

Nice pulling, my dude. I'm definitely a fan of your thinking regarding solidifying the feel of 600. If it wasn't for my brown skin, my Aztec nose, and my black, curly hair, I would almost think you might be my father. LOL

Anyways, tomorrow is the day for me when I return to deadlifting! This entry is making me look forward to it.
 
Sean1332 said:
Those box squats will def carryover to hip strength.
Click to expand...

Yeah, I wanna try and hit some differing angles and I also know I have put the squatting off some.
If anything us happening right now, it is that I really want to train pretty hard again and get a bit more consistent. We shall see!?


CincyKiller45 said:
Nice Paul! Do you regularly work up from a deficit then remove it?
Click to expand...

Yeah I do in fact do that quite a bit, especially working up to singles. Seems to work some for me, whether or not it is mental, I just run with it.

Torobestia said:
Nice pulling, my dude. I'm definitely a fan of your thinking regarding solidifying the feel of 600.

Anyways, tomorrow is the day for me when I return to deadlifting! This entry is making me look forward to it.
Click to expand...

Hey thanks dude. Yeah I really need to get up near feeling some 95%-98%ers off the floor. Don't want them to be ultra slow grinders much, as they seem to eat me up more. When I was pulling around #500-#525, I always worked around #405 and just kinda stuck around there. I always had this big plate stick crap, like #315/#405/#495/ #585 (and in fact #585, still sounds heavier to me than #605...!) WTF is that about??? Anyway, I'd like to get heavier for multi rep sets (ie: the #545's work this session) to get the heavy work capacity up more (for a period of time not just an up down cycle) along with tweaking my mind towards some intense heavy effort. I guess I want to go in at any time and pull #620 or so with say dress shoes on at 7AM or 10PM HAHAHAHA at least for a few more years yet.

BTW, when I went to bed last night my low back felt pretty beat to **** and a nice tight tired feeling. This AM I feel really good and not much in the line of DOMS or anything too tight, so that is a good thing I suppose.

Thanks for the input and tuning in guys...!
 
PB rockin the house with deadlifts! Any interest in competing?
 
Friday 4/4

OHP's #115 x3x6
#95 x8x2

Frnt Squats #135 x10x2
Zerchers #135 x10x2

2" def Speed Pulls #225+2 greens x3x3

CGBP's #165 x2x6 Have been using the Russian % set up, so this was an easy day Whoopee...!

Tri Press Dwns #75x10x4
Super Stted 6" CGBP's #135x8x3

Reverse Hypers BW x25



As good as I like to deadlift, is as bad as my presses are going. Just could not get much in the OHP's today at all. Very slow at lockout and an almost freeze in press power, where the weight will just not move, even though I am not fatigued. Old age is really phucked up, when you still have a child's brain in your head.
 
Nice workout, I don't care what you say! Keep listening to the inner child and tell the old fugger to kiss your a$$!!!! You are my inspiration (well, one of them anyways)!!
 
Monday 4/7

All 13" Pin Pulls #405x1
...#495x1 (around 80% of my reg 13")
...#495+#100chnsx2
...#515+#100chnsx2x2
...#495+chns x3

2" def RDL's #425x6x3

Zercher Harness to knees #315x5

15" Box Squats #315x3
#315+#100chns x3x6

T bar Rows #215 x10x4 (about 30-40 sec between sets)

Shrugs #315 x20x2
Grippers/pinching junk

I guess the box work is hitting my glutes and hams some as they felt more trained than anything else today.
Not a real hard one actually, as the 13" pulls were quite quick and snappy.
The short timed rows probably taxed me the most.
 
Wednesday 4/9

OHP's #95x5
#115x3
#135x1x5
#125x1x3
#115x3x2
#95x5

CGBP's #165x6x6 (finished vol phase)

Machine bent rows #185x10x4

Shrugs #365x20x3

Lying Tri extens #75x15x4



Shoulders felt better today, but if I could string a few of these W/O together, I might get some momentum to get a little bump in shoulder power.
All in all an ok upper BBing day. Felt pretty good afterwards.
 
Friday 4/11

Floor #135x10
#225x2
#315x1

Negs only down to floor #405x1 (3 sec descent)
#495x1 (...)
#545x1 ...
#625x1 ...
#685x1 (3 sec descent)
//////////
Floor #500x10 PR...! T&G and straps but phucking aye WOOOHOO PR....! XFIT cardio work with 1/4 ton hahahah
/////////
15" Box squats #225x3
#315x2
#365x3x3
14" Box #315x5

Oly clse stance squats #225x20 (quads)

Pull Dwns #190x10x5


I'm just gettin' warmed up -Pacino
Well, first off I won $300 on a crossword rub off ticket. Had lots of energy. 3 mugs of coffee today. Only worked 5 hours also. Got home and wanted to take another stab at the #500x10 goal. (vided) Glad I did. Funny as my old PR in that was 8, and i did it after the negs. They just make the positive loads feel lighter. When I hit 5 I was not real sure but 6,7,8 came up pretty easy and fast off the floor. 9 was hard but I knew I had at least 1 more maybe 2. 10 was a bit high hipped and slower at top, but I squeezed it out and hit a long time set PR.
Wonder if I would have hit a new single today!?, since when I was doing the negs, I was able to stop the #685 and almost start it back up at mid shin. Felt very strong today.
Left knee was popping some on the box squats, so I have to get some more hip mobility as the knees wanna track in when I get a wide stance.
Liked the W/O and goal better than the #612x1...!
 
Congratulations you Stronger Than Hell BeastMan! SMHS. What's T&G?
 
Thanks kids, it was fun...!

rob112 said:
How do you set up these negatives?
Click to expand...



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I set up pins to get pulled back out of the way by bungees, so I do not have to walk it out.
This was when I first started to add them in with #610.
 
PaulBlack said:
Thanks kids, it was fun...!





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I set up pins to get pulled back out of the way by bungees, so I do not have to walk it out.
This was when I first started to add them in with #610.
Click to expand...
Lol. You need to make more vids. That was a fun watch besides the weight you were using.
 
Ha, you can't let it get into your head in any negative way...!
Deadlifting is a lot of voodoo head crap. That is why most of my tougher places/jumps, involved more round heavier sounding numbers ie: #405, #500, #600...
 
Sean1332 said:
No one but Paul can go up to +600lbs, whistling all non chalant like, and pick it up.
Click to expand...
Agree! I added him to my list of over 50 lifter idols! Keep killing it PB!!
 
Monday 4/14
OHP partials in rack #95x5
#115x5
#135x5
#155x3
#175x3
#155x3
#135x5x3
Bottom #115x3
#95x8x2


CGBP's #175 x5x3

Reverse Grip Pl Dwns #190x10... (strip & go)
#170x10
#150x10
#130x10

Tri Press dwns #80x10x4


Some different stuff on the presses and some BBing stuff.
I keot rushing the pull dwns and started to freeze up. I just don't get a pump (no matter what) like I did when I was younger. That is really ****ed up for the most part.
 
Strong OHPs brother. I need a translation on your lift names though. Lol
 
Wednesday 4/16

Neg deads down to 2" deficit #405x1
#495x1
#595x1
#615x1
#655x1x2 (was able to hold these mid shin for 4-5 sec count)

15" Pin Pulls #455 x3x3

2" deficits #405 x3x3

14" Box squats #225x5
#275x2
#315x5x3

12" Box #275 x10

Frnt sqts #225x5

Strict T bar Rows #175 x12x4

Shrugs #405 x15x3

Wrist/grip curls #135 x15x2



Well, I am going to base some new pulls off the (say #610) DL, so 70% on the 15" pin and about 65% on my 2" def.
The box is actually quite enjoyable at this time and I could have pushed it harder today but I know I need to regroup after hitting 2PR pulling peak weeks) so I might run with that some, since I think I am feeling the effects of too much heavy pulling. I probably need to rotate my MEish stuff more if I am going to work up above 85%-90%. Since after a while I do get hammered with the same exercise. (that seems to be my problem with loving to pull heavy a lot).
really felt the hams and glutes on the box rep work today in other places. I have a crap eatin grin on my face ;-)
 
Still learning to translate:

Neg deads down to 2" deficit:
DLs while standing on something that makes you 2 inches high than floor

15" Pin Pulls
DLs with loaded BB resting on rack pins 15" off floor

2" deficits
Same as negative DLs above?

14" Box squats
Squats that start/end from a 14 inch high wooden box.

12" Box
Same except from 12 inch high box.

Frnt sqts
Front loaded BB squats

Strict T bar Rows
TBar Rows

Shrugs
BB Shrugs

Wrist/grip curls
Wrist curls using BB
 
kenpoengineer said:
Still learning to translate:

Neg deads down to 2" deficit:
DLs while standing on something that makes you 2 inches high than floor

15" Pin Pulls
DLs with loaded BB resting on rack pins 15" off floor

2" deficits
Same as negative DLs above?

14" Box squats
Squats that start/end from a 14 inch high wooden box.

12" Box
Same except from 12 inch high box.

Frnt sqts
Front loaded BB squats

Strict T bar Rows
TBar Rows

Shrugs
BB Shrugs

Wrist/grip curls
Wrist curls using BB
Click to expand...

Here you go kenpo:

Negative deads to 2" deficit:

Stand on 2" of mats, start at the top and resist the descent of the bar.

Pin Pulls:

Set pins at 15" and deadlift from there. Also referred to as a rack pull. Pulls from higher work the top and and can provide either better leverages for overload or can provide an awkward place to pull from, making it a harder move. This is highly individual.

Deficits:

Regular deadlift standing on however many inches of mats/plates/blocks are notated. Makes for a longer pull for TUT and helping with speed off the floor.

And the rest is fluff/you nailed it. :P
 
kenpoengineer said:
Still learning to translate:

Neg deads down to 2" deficit:
DLs while standing on something that makes you 2 inches high than floor
Click to expand...

Yes, makes the ROM even deeper. It helps to get more work in with a longer pull distance, but not so much that it changes your actual pull set up or reg floor form.

15" Pin Pulls
DLs with loaded BB resting on rack pins 15" off floor
Click to expand...

Exactly and if it says off blocks or block pulls, you rest the "plates" on say 6" blocks, that would make the actual bar height 16" off floor.

2" deficits
Same as negative DLs above?
Click to expand...

Yep

14" Box squats
Squats that start/end from a 14 inch high wooden box.
Click to expand...

Well, they don't start seated from the box, you unrack from pins and go down, meet the box with your balls/butt (some guys relax a bit) but I do not really relax, I hit the box, rock slightly from touching it, then spread the floor with my feet while pushing back up to lockout.

Frnt sqts
Front loaded BB squats
Click to expand...

Yeah front squat where you rack the bar across the front of the shoulders or you can use a harness. Some guys just write frnts or fronts.

Strict T bar Rows
TBar Rows
Click to expand...

Yeah, but sometimes I use more body engrish than others. Like a sloppay row. You can row a lot more weight when you cheat a bit. ANd yes IMHO, there is a place for cheating and using loose form at times.


Shrugs
BB Shrugs
Click to expand...

Yeah or sometimes power shrugs. These also use a lot of almost jerk.

Wrist/grip curls
Wrist curls using BB
Click to expand...

Yeah, I used to have a pretty good grio but I have let it get untrained. I used to follow guys like Dave Horne and the COC's guys some. There are a few guys in Mich (your neck I think) that have some incredible grip power, plate pinching, blob grabbing, bending nails, closing #3 #4 COC's and all kinds of stuff. What is funny is, some of those guys look like regular people in street clothes, Horne is not a large man. but can wrist curl for reps #500. (not a misprint) but when it comes to grip power, they are absolute bad asses.

Take it easy my friend...!
 
Thanks to both of you for explaining the moves!
 
Saw this on facebook and knew you'd like it:

Marshall Johnson-- "Just got done deadlifting with David Hansen. What's the first thing I did? Crashed in an ice bath. First thing he did? Four more hours of farm work while laughing at what a poosay I am."

Farm strong.
 
Good info here guys.
 
herderdude said:
Saw this on facebook and knew you'd like it:

Marshall Johnson-- "Just got done deadlifting with David Hansen. What's the first thing I did? Crashed in an ice bath. First thing he did? Four more hours of farm work while laughing at what a poosay I am."

Farm strong.
Click to expand...

Yeah, I follow Hansen's log pretty much weekly. He has done some group dead sessions with those guys for a bit at Dakota.
Lots of work there and always fun looking weird stuff.
 
Friday 4/18

Partial OHP's #100x3
#135x3
#155x3
#175x3
#155x3

Military Press #90x8x3

CGBP's #135x10x4

GM's #135x25

Pull Dwns #150x12x3

Tri Extens #90 x10x4

Pwr Shrugs #405x15
#500x10
#545x5
#615x5
#545x10



Got an issue with rt shoulder, some numbness and weakness on any lateral or anterior raise or hold.
Has this a few years ago, but it explains the sudden weakness in the OHP lockouts. Usually I get #25-#35 more.
Quite a few painful triggers in upper back tr side and pec.
Sore today from shrugging and still feeling Wednesdays lower box work in my glutes, groin and hams.

Happy Holiday to all
 
Shrugging with 615 will explain the soreness! Happens when I shrug that much! NOT! Holy Mackeral PB! Heal up brother!
 
Monday 4/21

5" Block Pulls #495 x3x3 (80% of 1 RM)

2" Deficit Pulls #455 x3x3 (80% of 1 RM)

RDL's #315 x8x3

Reg Squats #225x5
#275 x5x5

Low Cable rows #210 x10x4



Here we go again with more fun
_________________
 
Moo yeah, building that base.
 
Wednesday 4/23

OHP #75
BP #135
Bent Row #135

Complexes with 10 rep sets for 5 sets about 30 seconds between groups

Did not feel too much like training today. A few things going on personally and at work has just left me rather mentally and physically exhausted.
Oh well, I have been thrown by horses before.
 
Friday 4/25

14" Box Squats #225x5
#275x3
#275+ #100 Chns x5x4

Zercher Harness #225 x10x2

Speed Pulls #315+2 Greens x2x4
#315+#100 Chns x2x2

Shrugs #315 x20x3

Pull Dwns #175 x12x4

Some grip stuff/wrist curl sets and COC's



Fun day.Need to do this for a little while and let my CNS regenerate a bit. Did not kill myself at all and just wanted to bump some volume and work mediumish. (Is that an Eastern Bloc word?)
Found from the box sqt vids that my knees wanna trail inward instead of keep my legs open. Worked on that more and seemed to get a little more flexible.
 
I think the Russian word for medium volume is Sheiko. :P
 
Monday 4/28

OHP's #90x10x4

CGBP's #155x5x5 with neg dips supersets

Face Pulls #120x10x4

Press dwns #75x10x4

Still working on the rt shoulder weakness.
What I have noticed when I awaken in the AM, my rt side rear jaw is tight and the back teeth have a hard time meeting. As I work the triggers around it loosens some, but I know I have a upper rt side trap tension situation going on into the rt. neck and lower jaw. The press outs are still weaker on the rt side and the lateral hold/raise test is almost comical, but grip and any all pulling concentric and eccentric has no weaknesses whatsoever and in fact my grip has gotten a bit better with reps on the COC's both hands and the #2 was very nearly closed. Interesting stuff actually.
 
Is this something a chiropractor could find and correct? Does this limit any OHP weight?
 
By all means it limits the weight as the rt. side (pushing muscles only) is weaker in tension, has less reception to force and drags behind and also fatigues faster.
In my lateral test I hold 2 #10 weights out to the side. After a few seconds the rt side slowly starts to drop while the lft side is almost effortless to hold for a while. There is obviously a nerve being effected that is causing some of the effects and as I said, I have had this before with TMS.
 
Wednesday 4/30

Pin Pulls @ 13" #495x3x2
#515x3

2" Deficits #430 x3x3

1" RDL's #330 x20

12" Box Squats #225x3
#275x3x8

Low Cable Rows #240x8x4

One Arm DB's #120x10



Went in today with no gusto whatsoever. Just have been flat lately and we have a long week coming up and I am not looking forward to it at all.
Just have not been into lifting hard or heavy and almost have to talk myself into some of this crap. It is nothing new as I run into these periods 2x per year usually. Just get hungry to do something totally different once in a while. Was looking at another Corvette on craigslist. Would like to get one again one of these days but I know if I do, my lifting will go south, at least for a bit. I am one of those guys that can only focus/immerse into one thing at a time.
 
It's good to get away from it sometimes, Paul. Blast and Dust at it's finest.
 
It certainly is for sure. It is just that at my age, it is not really easy, to just go in and a few weeks get back to my typical training loads.
 
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