guyfromkop's log

Friday 6/2/06

Shirt work in double ply ragex
1board
275x1
315x1
365x1(nothing up to this point touched)
405x1
435x1
445xmiss(left arm was about an inch from lockout)

raw paused 4 board
135+dbld#3x2x5

dont know what my deal was tonight, from 405 on the bar was all over the place, couldnt get a good base and control it. plus i was having major brain farts and not using as much leg drive as i have been told to use time and time again. just didnt do things i knew i had to do, kind of rushing things and it might of been because this was the first time using the shirt down here. other than that though i had a pretty good day didnt dump anything and i got my reps in. kept the shirt relatively high so i could touch. the 435 shot up real quick right into the rack then the 445 was so close to locking out, my left arm just did not want to lock it out. also used the tool belt john told me to try out, definately like it more than my lever belt, it's more comfortable and it still does that wonder bra trick with my belly
 
Just wondering, you mentioned that using gear primes the CNS and I was wondering how using a shirt would force the CNS to increase rate coding and recruit more fibers. I would think that percentage of 1rm would dictate that more than an accessory, because putting on gear will not add more neurons to your nervous system and will not cause more neurons to fire during a lift.
 
ktw said:
Just wondering, you mentioned that using gear primes the CNS and I was wondering how using a shirt would force the CNS to increase rate coding and recruit more fibers. I would think that percentage of 1rm would dictate that more than an accessory, because putting on gear will not add more neurons to your nervous system and will not cause more neurons to fire during a lift.
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you lost me at rate coding :D

basically when you have a shirt on you're lifting more, so you're holding more, your cns gets used to holding that weight so when you go back and do raw work the raw weight feels A LOT lighter.
 
Saturday 6/3/06

14" Box Squats w/ belt
275x3
295x3
315x3

Zerchers
165x2x5

Kettlebell Swings
2 arm swing thrus
35each handx12
2 arm outside swings
35eachx12
1 arm snatches
35x2x5

Decline Abs
55x2x6

Abductors
#2bandx25

Adductors
#3bandx25

Seated Calves
2 sets to failure

since i'm doing the 7/15 push/pull squats are going to be light till then
 
Sunday 6/4/06

Sled Work, all trips ~200feet
dragging with belt on hips
90forwardx2
90backwardx2
Front Raises
35x2
Rear Raises
35x2
Forward Ankle Dragging(these are a lot harder than you think)
35x2
Dragging with belt on hips
215forwardx1
215backwardx1
215forward up steep ass drivewayx~100feet

didnt do any strongman stuff this week and slacked on cardio, so i figured i'd break the sled out today. plus i was itching to try out my new rehband knee sleeves
 
Just watched that video and with that I think it's time to buy new straps. Mine look worse than yours :) Your avi doesn't do justice to your size man. you're a big dude.
 
Jayhawkk said:
Just watched that video and with that I think it's time to buy new straps. Mine look worse than yours :) Your avi doesn't do justice to your size man. you're a big dude.
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haha i actually got a new set of straps right after that, the owner had some ones for sale.

and yea i'm a big dude, a little more fat than i like, i'm eating cleaner now and trying to drop my bf, not easy when you like to eat :D
 
It'll come with time. No need to sacrifice everything when you can make the change slowly and not have to worry about the strength loss. And just like I was told earlier...Asthetics doesn't =Health.
 
Jayhawkk said:
It'll come with time. No need to sacrifice everything when you can make the change slowly and not have to worry about the strength loss. And just like I was told earlier...Asthetics doesn't =Health.
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exactly, and getting stronger is #1 on my list, if i lose weight since i'm eating cleaner then so be it.
 
Monday 6/5/06

Paused 2boards, middle finger on rings
265x3
275x3
285x2

Paused Floor Presses
235x5
245x5

Viking Presses
180x4
190x4

Tricep Pushdowns
#3bandx2x25

Paused Pull Aparts
#4bandx2x20

Low Cable Flys
50x20

Light Cardio
40min

ever since i started benching 2xs a week if i curl 2 weeks in a row my elbows kill me on my raw day and that's exactly what happened today, elbows were screaming since the warmups, probably would of gotten 3 reps out of the 285. and these viking presses are no joke, i'm not a pro or anything but i think they'll have a good carry over to bench. you start with it on the top of your chest and it's all leg drive till it's about eye level then you follow it by pressing up and over your head. no leg drive = that weight isnt going anywhere. either way though good day at the gym.
 
Up until late last year when I was lifting heavy and often with big movement exercises I had that problem. I honestly think it's just a lot of work on those areas that do the most moving. I want to avoid that when I bulk up either this summer or fall. I haven't quite found out a way to set up a routine that keeps those particular problems at a minimum.

If you find out how lemme know.
 
Jayhawkk said:
Up until late last year when I was lifting heavy and often with big movement exercises I had that problem. I honestly think it's just a lot of work on those areas that do the most moving. I want to avoid that when I bulk up either this summer or fall. I haven't quite found out a way to set up a routine that keeps those particular problems at a minimum.

If you find out how lemme know.
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i honestly didnt do any type of curls for about 6 months and my biceps grew like crazy(thanks to heavy rows). i pretty much just started doing them becuase i felt guilty not doing them for so long, but to be honest ever since i started doing curls again they have been nothing but problems with my elbows and wrists. they're such a small muscle and get hit indirectly in a lot of movements that i dont understand why guys spend a whole day doing 20 sets just for bi's. i'm done doing them every week, might do them once a month from now on.
 
I don't do more than 8-12 sets of 8 reps and that's max. My tris always grew better than bis so i'm always switching up the workouts to try and get the same growth.
 
Jayhawkk said:
I don't do more than 8-12 sets of 8 reps and that's max. My tris always grew better than bis so i'm always switching up the workouts to try and get the same growth.
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heavy rows my friend :D
 
bent over rows, low cable rows, hammer strength high or low rows, tbar rows, wide grip face pulls, vhandle pull downs to the chest,...... here's a log of a guy who rarely ever does biceps, and as you can see he's strong as an ox and huge arms

conv deads
245x1
335x1
425x1
515x1
605x1
700x1
745x1
745x1

barbell rows
465x7
465x7
465x7

v handle pulldowns to chest
325x12
325x12
325x11

icarian high row(2 sec hold)
155 each side x8
155 each side x8
155 each side x8

wide pulldowns to neck
abunch of reps
 
guyfromkop2 said:
i honestly didnt do any type of curls for about 6 months and my biceps grew like crazy(thanks to heavy rows). i pretty much just started doing them becuase i felt guilty not doing them for so long, but to be honest ever since i started doing curls again they have been nothing but problems with my elbows and wrists. they're such a small muscle and get hit indirectly in a lot of movements that i dont understand why guys spend a whole day doing 20 sets just for bi's. i'm done doing them every week, might do them once a month from now on.
Click to expand...

Bump to that.

I think I have to take a good month off of curls minimum. Time to heal up. *crosses fingers*
 
i've experimented with higher volume and lower volume on bicep training and have found zero difference in results. but i can't stop doing them altogether, just not in my way of thinking. if nothing else, 1 set of heavy - done.
 
Beelzebub said:
i've experimented with higher volume and lower volume on bicep training and have found zero difference in results. but i can't stop doing them altogether, just not in my way of thinking. if nothing else, 1 set of heavy - done.
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i'll probalby do db hammer curls from time to time, those never seem to bother me, plus by the time i'm done my deadlifts and back work i'm normally ready to fall over, so bi's taking a back seat isnt a problem :D
 
yeah, they're at the end of my routine too. just not that important to me, plus for me, they grow easily anyway.
 
Beelzebub said:
yeah, they're at the end of my routine too. just not that important to me, plus for me, they grow easily anyway.
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yup, one of the nice side effects of lifting heavy weights :D
 
Wendesday 6/7/06

Deadlifts in inzer max dl, straps up and belt
365x1
385x1
405x1
425xmissedxalot

Zerchers
155x5
175x5

GHRs
1x5 assisted
1x5 all by myself

45 Hypers
#3bandx15
#3bandx12

Standing Cable Abs
120x20
130x20

Close Grip Low Cable Rows
210x8
220x8

V Handle Pulldowns to Chest(never did these before)
180x8
170x8

deadlifts with different form
135x1
225x1
315x1

well today was a horrible day for deadlifting. the 425 missed at lockout then just kept missing it over and over again. pissed me off because i know i can pull it. i have a close stance and my knees kept spreading out to the point where i was standing on the sides of my feet some of the time. everytime they spread out i barely had any leg drive which kept me missing that 425. the owner of the gym saw me and told me he used to have the same problem, basically he said spread my feet out a little bit more, point my toes out a little(i stand duck footed anyway), let the top of my back hunch over a little bit while keeping the bottom arched(basically look about 3-4 feet in front of you the whole time) and move the grip out a couple inches. i tried this at the end of my workout and even though my back was absolutely fried it felt more natural, i wasnt fighting to keep my knees from spreading the whole time and my hips snapped forward a lot more. so a change might be in order, have to have a little pow wow with the man.
 
Friday 6/9/06

Shirt work in double ply ragex, all comp grip

Paused 2boards(all touched today )
275x1
315x1
365x1
405x1
455x1
475x1
495xmiss(didnt have a chance, lost it goign down)
495xmiss(missed it at lockout, same as last week, left arm didnt extend all the way, then the bar decided to go to the other side of the gym, thank god for side spotters)

Paused 4boards(paused 3sec at top, then 3 on board, then 3 at lockout)
315+95lbs of chainx1
315+135lbs of chainx1
315+150lbs of chainx1
315+165lbs of chainx1
335+165lbs of chainx1

Raw Paused 3boards, comp grip
225x5
225x5
235x5
255x5

really good day for benching today. finally getting the hang of the shirt, that 495 will be mine next time i try it.
 
Saturday 6/10/06

14" Box Squats w/ belt and knee warmers
235+95lbs of chainx3
235+135lbs of chainx3
235+165lbs of chainx3

Pause Squats w/ knee warmers, no belt
235x5
255x5

Kettlebells
2 arm Swingthrus
35each handx10(wanted to go to 12 or 15 but stopped because pants were falling down)
2 arm Outside of legs swings
35each handx12
1 arm Snatches
35x2x5each hand

Decline Abs
55x8
60x7

Abductors
#3bandx25

Adductors
#2x25

Super Yolk Walk w/ belt and knee warmers(each trip ~50yards)
315x1
365x2
 
Just wondering because the last post for box squats your were doing much less it seemed, but I've never used chains so I'm not sure how that works out
 
i hadnt done regular box squats in a while so i was just testing the waters. my meet in july is a push/pull so i'm going to be messing around with squats till then, no gear, working on form and trying new stuff. the way i had the chains set up was that when i was on the box i was at total deload(all the chains were on the ground, so for the first inch or so off the box it was 225) and at the top the chains were about an inch or two off the ground(about 400 total) chains are good because they sway and you work your stabalizers like crazy, especially with them being completely off the ground. some people have it so one of the chains is still on the ground some to keep them from swaying too much. i like it this way because you really have to fight to keep yourself upright.
 
Yah when my squat starts stalling out a bit I might add some chains or bands, they seem pretty tough, what class are you gunna be in at the meet? I'm trying to find a powerlifting gym in AZ for when I get back because that would be awesome to train at a place that has all this **** lying around so I don't have to lug all of it to the gym all the time
 
guyfromkop2 said:
i'll be in the 308's and if you need to find a gym near you go to Invalid Link Removed they have a gym finder there
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Damn NB, you're a big boy. I'm probably going to diet down for the 242s (255 right now) because I'm not quite ready to hang with the big boys just yet.
 
UHCougar05 said:
Damn NB, you're a big boy. I'm probably going to diet down for the 242s (255 right now) because I'm not quite ready to hang with the big boys just yet.
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yes i am big :D i like to eat too much
 
UHCougar05 said:
I know the feeling, that's the reason I'm at the low end of the 275s right now. :D Too much :pizza: :burg:
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exactly, i eat clean for the majority of the week, then the weekend hits and it's no holds barred. i'm getting stronger though, so that's all i care about. the weight will drop off since i'm doing more cardio and strongman stuff
 
monday 6/12/06

paused 2boards
265x3

that's it, my triceps are killing me, there was no way i could even come close to finishing this workout. i think i burned myself out from shirted bench on friday so i decided to call it quits. let myself heal up. in a couple weeks i think i'm going to move raw work to tuesday to give myself an extra day to recover from shirt work.
 
guyfromkop2 said:
cant do that, 4 weeks out from my first meet
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I have no experience with pling, but if you're four weeks out and feeling toasted, wouldn't some extra rest right about now be good for you?
 
Beowulf said:
I have no experience with pling, but if you're four weeks out and feeling toasted, wouldn't some extra rest right about now be good for you?
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actally you rest a full week, no lifting what so ever, the week before the meet. and i'm lifting equipted, so it's no big deal if i skip one raw day this far out
 
guyfromkop2 said:
actally you rest a full week, no lifting what so ever, the week before the meet. and i'm lifting equipted, so it's no big deal if i skip one raw day this far out
Click to expand...
gotcha! Marathoning is the same. 1-2 weeks out you stop running or just do very low intensity. It is definitely needed to maximize performance.
 
Beowulf said:
gotcha! Marathoning is the same. 1-2 weeks out you stop running or just do very low intensity. It is definitely needed to maximize performance.
Click to expand...

yup, give your body a nice rest and come back stronger :D
 
start deloading now bro. Just do heavy shirt work and ~85-90% of your raw bench for 10 singles, cut extra work. A week out from the meet cut everything heavy and just do ~80% singles to work on technique and grease the groove.
 
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