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guyfromkop's log

Hook grip is with the thumbs tucked in right? Those are a ***** on my thumbnails. Do all competitive plers pull that way? I have never ever had a grip problem on deads as long as i chalk up.
 
ktw said:
Hook grip is with the thumbs tucked in right? Those are a ***** on my thumbnails. Do all competitive plers pull that way? I have never ever had a grip problem on deads as long as i chalk up.
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it hurts like non other in the beginning, but you get used to it, every now and then i rip skin off my thumb, in fact i did it on friday. and not a lot of guys pull with hook grip, but some of the top pullers in the world use it, steve goggins is one of them. once you get it right, it takes a lot for your grip to fail. plus it knocks some inches off your pull, less strain on the bicep and a lot easier to set up. plus all the top dogs that pull hook swear by it. try to get used to it, but you have to be somewhat of a sick pup to get used to it. :twisted:
 
Now I feel bad.. thanks..

I just missed my first workout yesterday, cause of a *****in cold... and here you are working through it. I'm still sick, but I think I can get through a chest workout..

ANyway good lifting. :)
 
Wednesday 3/29/06

Pause Bench ring fingers on rings
235 x 4 x 3

DB Hammer Grip Presses w/ 2 sec pause
70 + purple x 2 x 6

Laterals w/ pause
Red Band x 2 x 10

Front Raises w/ pause
Red Band x 2 x 10

Pull Aparts w/ pause
Purple x 2 x 20

Grip Work
Rolling Thunder
110 x 2 x 10sec each hand(left hand went pop, probably should warm up next time)
Static Holds Hook Grip
445 x 10sec
465 x 10sec

pretty good night tonight. weight on bench didnt go up, but i actually had the right grip and leg drive was on point. rolling thunder is no joke for grip work, my hand doesnt even come close to wrapping all the way around. i definately have to warm up next week, on both sets something in my left hand went pop, everything is fine it was just a little freaky. also my hook grip is on point now. in fact it's above my max dead now. i could of kept going up but a couple guys let me use the rack real quick, so i had to give it up. i'm definately going to see just how far i can go next week.
 
Friday 3/31/06

SLDL
145 + #2 band x 3
165 + #2 x 2 x 3
185 + #2 x 3

45 Hypers
#3 band x 2 x 15

Reverse Hypers
230 x 2 x 10

Standing Cable Abs
100 x 20
110 x 20

Medium Grip Face Pulls
210 x 8
220 x 6

Straight Bar Low Cable Rows
wide overhand 210 x 6
close underhand 210 x 6

EZ Curl Bar Curls
65 x 8
75 x 8

EZ Curl Bar Reverse Curls
45 x 8
55 x 8

Light Cardio
30min

long day at the office today, i beat the living daylights out of my backside today. i was messing around with the band setup on the jsp, tried the #2's(reds) doubled over in the beginning and the end, but could only get it to right above the knee, so it's not too far off. other than that it was singled over but there was barely any slack in the band. i even tried the #3s(purples) this way but that got to about an inch below the knees. after toying around with that for an hour the hammies were fried. i was surprised i got 15 on both sets of the 45 hypers. i can get to about 12-13 now without rest pausing. and of course the reverse hyper killed me in the end, almost fell over 2xs and almost rolled the weights over my foot again 2xs(would of been a pr) also tried something new on the low cable rows, plus i've been neglecting bi work, so i figured i should start doing these again. well i'm fried now, was at the gym for 3 hours so it's time for a hot shower and some chicken salad.
 
Saturday 4/1/06

3 Board Comp Grip
255 x 5
265 x 5

4 Board Comp Grip
295 x 5
305 x 5(first time ever had this weight in my hands, 4 board or not)
135 + doubled #3's x 5
145 + doubled #3's x 5

Sled Pullin
Worked up to 225 x 50 yard passes front and back(forgot how much these work you)

damn good day at the gym today, weight felt very light today. the 265 off 3 board was easy, i was going to do another set but figured i'd save my energy for the 4 boards. hit 305 x 5 on the board, the 5th rep almost got out of control but i managed to save it, either way though, that's the first time i've had over 3 in my hands. plus it's a beautiful day out here so i brought out the gym's sled, drug it around the parking lot and was ready to pass out afterwards.
 
Monday 4/3/06

SSB 14" Box Squats
275 x 5 x 3

Leg Press
650 x 20

Kettlebell Swings
2 arm inside legs 25 x 20
2 arm outside legs each arm 25 x 12

GHRs 6th hole up
2 x 5

GHR Abs
2 x 10(felt way too unstable with these, i'll try them one more time and if it doesnt feel better that's it)

Seated Calves
180 x 2 x 12

Ab/Adductors
#2 band x 25

Light Cardio
30min

Had zero energy in the gym today, but still plugged through it all. i moved the ghr up to the 6th hole up but my ankles kept turning in, basically toes were pointed out, dont know why this was happening but have to try and keep my feet straight next time. plus i turned around and did some abs on the ghr, i dont know if it was me being out of energy or what, but these just felt like i was going to bust my ass.
 
Wendesday 3/5/06

Bench Comp Grip
275 x MISS
275 x MISS
255 x 1
265 x MISS

DB Hammer Grip Presses
70 + #3 Band x 6
75 + #3 x 6

Laterals w/ pause
#2 band x 2 x 10

Front Raises w/ pause
#2 band x 2 x 10

Pull Aparts w/ pause
#3 band x 2 x 20

Grip Work
Rolling Thunder
110 x 10sec x each hand
115 x 8sec x each hand
Hook Grip Static Hold
485 x 10sec
505 x 15sec

horrible day for benching today. setup was good, leg drive was good, blew up off my chest, then hit ~3board height and stopped dead in it's tracks. my max hasnt moved up in some time now. getting really annoying, i was not happy after i missed the 265. other than that my hook grip is on point, i held the 505 like it was nothing, probably could of went to 20 sec but people were waiting for the rack. i'm definately going to max out next week on this. gets kind of hard because the bar bends so much the bar is maybe an inch off the pins. i'm going to have to either move the pins down or step on some plates. when they say once you get the hook grip right it's hard to lose your grip, they are very right.
 
guyfromkop2 said:
horrible day for benching today. setup was good, leg drive was good, blew up off my chest, then hit ~3board height and stopped dead in it's tracks. my max hasnt moved up in some time now. getting really annoying, i was not happy after i missed the 265. other than that my hook grip is on point, i held the 505 like it was nothing, probably could of went to 20 sec but people were waiting for the rack. i'm definately going to max out next week on this. gets kind of hard because the bar bends so much the bar is maybe an inch off the pins. i'm going to have to either move the pins down or step on some plates. when they say once you get the hook grip right it's hard to lose your grip, they are very right.
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Let them wait. :run:
 
Poobah said:
Let them wait. :run:
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haha i workout at a hardcore gym, and we only have 2 power racks so doing static holds in them is almost like curling in a rack. plus the guys that were waiting are some of the top dogs in the gym, so me being the low man on the totem pole i had to step aside
 
guyfromkop2 said:
haha i workout at a hardcore gym, and we only have 2 power racks so doing static holds in them is almost like curling in a rack. plus the guys that were waiting are some of the top dogs in the gym, so me being the low man on the totem pole i had to step aside
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I hear ya now.. sorry bro..

We got one squat rack, and last night I had to wait 15 minutes to start my routine cause some teenager was doing behind the back wrist curls with bar weight only for 4 or 5 sets..

WTF is that?

**** happens.
 
Dude, the wrist curl bastards always take up the benches at my gym like that. I love frustrating people on max squat days when I use our one rack forever. I like answering the 'how many sets do you have left' question with 'i dunno maybe 3 maybe 15 who knows.
 
Poobah said:
I hear ya now.. sorry bro..

We got one squat rack, and last night I had to wait 15 minutes to start my routine cause some teenager was doing behind the back wrist curls with bar weight only for 4 or 5 sets..

WTF is that?

**** happens.
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dont be sorry, you didnt do anything wrong :)

and what happened to you is exactly why i love working out at my new gym, it's owned by a retired world strongest man competitor and highland games competitor, so there is a good number of powerlifters/strongmen/olympic lifters in there. the curling dumbasses stay on the other side of the gym, they normally get scared when they see us with weight on our back. and you just have to keep asking the guy who was doing wrist curls "how many sets do you have left?" and do what i used to do, park your ass right there staring at him the whole time till he leaves. it's great.
 
ktw said:
Dude, the wrist curl bastards always take up the benches at my gym like that. I love frustrating people on max squat days when I use our one rack forever. I like answering the 'how many sets do you have left' question with 'i dunno maybe 3 maybe 15 who knows.
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i used to do that all the time, it's great
 
Hey this is a question that doesn't have to do so much with your log but I think you can help me answer. I wanna keep squatting in some way for my next 3 week lift cycle. I was wondering how you think super wide and deep front squats would work. I know they would involve a little more quads, but i was thinking if you go wide enough and still sit back they could work. My gym doesn't have all the different bars so I'm trying to think of variations.
 
ktw said:
Hey this is a question that doesn't have to do so much with your log but I think you can help me answer. I wanna keep squatting in some way for my next 3 week lift cycle. I was wondering how you think super wide and deep front squats would work. I know they would involve a little more quads, but i was thinking if you go wide enough and still sit back they could work. My gym doesn't have all the different bars so I'm trying to think of variations.
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i honeslty cant remember if i've ever seen a powerlifter do front squats. my squats are normally wider than shoulder width, but i've seen some crazy wide squats. if you're looking for something to do that will work the living daylights out of your legs do:

1set x 20(put as much weight so you get to 12 without stopping, then do the rest at 2-whatever at a time)
2sets x 5 reps of zercher squats(kind of like a front squat, start with the bar on the pins and explode up, but you have to make sure you are below parallel when the bar is sitting on the pins)

or if the 20 reppers scare you, do what i'm doing now,

5 x 3 box squats 1" below parallel
1 x 20 on the leg press right after.

those are 2 choices you could do, oh and all squats should be done below parallel :D
 
I already squat an inch below parallel on the box with my feet so wide they touch the edges of the power rack. I just read something Tate had said a while back about taking the bar off of the back for a while in order to let the CNS recover since the heavy weight on the spine can be taxing after a while.
 
Friday 4/7/06

Deads
415 x 1(barely)
415 x 0(not even close)
405 x 1
405 x 0(about as close as me pulling 800)
365 x 1 + chunk of flesh

45 Hypers
#3 band x 2 x 15

Reverse Hyper
235 x 9
235 x 8

Standing Cable Abs
110 x 2 x 20

Medium Grip Face Pulls
220 x 2 x 6

Wide Grip Seated Rows
220 x 2 x 6

Ez Curls
75 x 8
85 x 6

Reverse Curls w/ Ez Curl Bar
55 x 8
65 x 8

Sled Pullin
245 x 50 yards front and back

horrible day for pullin. the 415 felt like a max pull, then the second time it got a couple inches if that off the ground and that was it. so i decided to drop down to 405 and maybe go back up again, well the 405 felt just as heavy as the 415, then i tried 405 again and it was the same as the missed 415. so me being the good pupil i am decided to drop down in weight so i can finish the 5 reps, so i dropped down to 365 and up she went(not easy i might add) and i ripped a nice chunk of flesh off my left thumb, guess i wont be maxing out on my hook grip static holds tommorrow. plus i think i'm overtraining on the reverse hypers, the weight hasnt gone up in a while and they are actually feeling heavier and heavier each week. dont know what the deal is with my deads but the single pulls have been feeling extra heavy the past couple times. going to have to consult with the local gymologist about this. other than that the mere flesh wound made the rest of my workout quite interesting, thank goodness for straps. also pulled the sled again since it was a beautiful night, man did i miss that thing, i'm going to have to start putting the 100lb plates on it soon.
 
Saturday 4/8/06

3 board
265 x 4
275 x 3(paused)

4 board paused
285 x 3
275 x 4
135 + dbl #3's x 3
135 + dbl #3's x 4

light cardio
20 min

good workout today, weights and reps were all over the place since i am starting to pause on the boards instead of touch and go. had to feel where i was at plus my thumb felt like it was going to explode, so i stopped messing with the weights because i didnt feel like keep grabbing the bar.
 
Monday 4/10/06

Squats w/ belt and wraps
345 x 5
335 x 5

Pause Squats w/ belt
255 x 2 x 5

Kettlebell Swings
squat stance inside legs 25 x 15
deadlift stance outside legs 25 each hand x 12(could of gotten 15 but i looked at my form in the mirror to my side and lost all balance, almost did a face plant, it was fun)

Decline Abs
25 x 8
30 x 8

Adductor
#2 band x 25

Abductor
#3 band x 25

Calves
170 x 12
170 x 15

Light Cardio
30min

pretty good workout today, first time under the bar in 2 months, first couple reps on the 345 were at or below parallel, but the last couple were a tad high. so i dropped weight down so i could make sure all 5 were at or under parallel. other than that no more squatting or kettlebell swings in deadlift shoes, feel like i'm going to roll my ankle and considering i've sprained the same one twice already i'm not risking it, plus a guy at the gym said he used to have the same problem. going to have to order some chucks tommorrow.
 
wendesday 4/12/06

Pause 2 board
245 x 3
255 x 3
265 x 3

Paused Floor Presses w/ Fat Bar
190 x 5
200 x 5

Push Presses
85 x 10
95 x 10

Low Cable Fly Thingies
30 x 25

Pull Aparts
#4 band x 2 x 20

Light Cardio
30min

damn good day for benchin today. i probably should of maxed out today and not last week. i hit 265 with a nice long 2 count x 3 off a 2 board, could of went to 275 but that was my 4th set and i wanted to save some energy for the other stuff. plus the fat bar is definately interesting, not as easy to control as a regular bar. it was all over the place the first couple times
 
guyfromkop2 said:
wendesday 4/12/06

Pause 2 board
245 x 3
255 x 3
265 x 3

Paused Floor Presses w/ Fat Bar
190 x 5
200 x 5

Push Presses
85 x 10
95 x 10

Low Cable Fly Thingies
30 x 25

Pull Aparts
#4 band x 2 x 20

Light Cardio
30min

damn good day for benchin today. i probably should of maxed out today and not last week. i hit 265 with a nice long 2 count x 3 off a 2 board, could of went to 275 but that was my 4th set and i wanted to save some energy for the other stuff. plus the fat bar is definately interesting, not as easy to control as a regular bar. it was all over the place the first couple times
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Nice to see you had a good chest workout... Hopefully you can string a bunch of them together. :)

Questions: In regards to the hook grip.. I haven't tried it yet, but I will have to soon...

Is there a way to train the thumbs to take the abuse, or do you just gota start doing them?

When you say big chunk of skin? HOw much skin are you talking about?

Does it hurt? lol
 
you just have to do it, and yes it hurts and hurts bad in the beginning, i got beelze to try it out for a while and he gave up :twisted:

and chunk of skin i'm referring to about 3-4 layers from where my thumb meets my palm to where the knuckle is, the skin grows back quick though. i should be ready to go for friday.
 
Fri"smoke the backside"day 4/14/06

SLDL on JSP
195 + #2band x 3
215 + #2 x 2 x 3
225 + #2 x 3

45 Hypers
#3 band x 2 x 15

GHR
bw x aint gonna happen

Standing Cable Abs
110 x 2 x 20

Medium Grip Face Pulls
140 x 20

Wide Grip Seated Cable Rows
140 x 20

EzCurls
85 x 6
75 x 8

Reverse EzCurls
65 x 2 x 8

Light Cardio
30min


well definately spanked my backside today. i tried to double the #2s but it got to knee level and stopped dead in it's tracks. so just going to have to keep increasing weight and trying. also tried doing ghrs after i did the 45 hypers but my hamstrings told me otherwise. so next time i pull against bands either i'll do the ghrs before or not do them at all. i even waited till everything was done and went back and tried again, only got 3.
 
Saturday 4/15/06

Paused 3 Board
275 x 2 x 5

Paused 4 Board
295 x 5
305 x 5
135 + #3band dbld x 5
155 + #3 dbld x 5

with all the talk about flat footed i figured i'd give it a go again. before i had my feet out, this time i tucked my feet just enough so my heels were a hair off the ground, so when i pushed with my legs my heels touched the ground, definately got more leg drive out of it. going to see how it goes on wed for bottom end day.
 
Monday4/17/06

Squats w/ belt and wraps
345 x 2 x 5

Pause Squats raw no belt
255 x 2 x 5

Kettlebell Swings
inside legs 25 x 15
outside legs 25 each hand x 15

Decline Abs
35 x 2 x 7

Abductors
#3 band x 25

Adductors
#2 band x 25

Calf Raises
170 x 2 x to failure

Sled Pullin
215 + sled x 50 yards forward
215 + sled x 50 yards backward

decent day today, hurt my arm/tricep when i was holding the bar on squats. dont know what's up with it. but the pain shoots down my arm.
 
I've had the same thing happen before, how narrow are you holding your hands on the bar? If I hold them too close or too far I get pain in my arms while squatting
 
guyfromkop2 said:
Monday4/17/06

Squats w/ belt and wraps
345 x 2 x 5

Pause Squats raw no belt
255 x 2 x 5

Kettlebell Swings
inside legs 25 x 15
outside legs 25 each hand x 15

Decline Abs
35 x 2 x 7

Abductors
#3 band x 25

Adductors
#2 band x 25

Calf Raises
170 x 2 x to failure

Sled Pullin
215 + sled x 50 yards forward
215 + sled x 50 yards backward

decent day today, hurt my arm/tricep when i was holding the bar on squats. dont know what's up with it. but the pain shoots down my arm.
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are you stretching at all?
 
well, the only one i use for tri's is the seated one-handed dumbbell behind the head thingy. pick a decent weight (50's for me) and let the weight pull your arm down stretching your tricep. for added stretch, you can push down the dumbbell with the back of your head. if you need pics for clarification, there's a few on intensemuscle.com (DC's site).
 
Beelzebub said:
well, the only one i use for tri's is the seated one-handed dumbbell behind the head thingy. pick a decent weight (50's for me) and let the weight pull your arm down stretching your tricep. for added stretch, you can push down the dumbbell with the back of your head. if you need pics for clarification, there's a few on intensemuscle.com (DC's site).
Click to expand...

gotcha, i knwo exactly what you're talking about
 
Well if it's from what you described, it should not be a tricep problem, but a shoulder one. If you're forcefully grabbing the bar and thrusting under it with your arms that wide, theyhave a very limited range of motion. If I were you I would do some external rotations very lightly or some raises or reverse flys that target the rear delt, very lightly just to warm up the joint a little bit. With your arm like that, that position is called the lock out in rock climbing and is used on holds where you absolutely must not let your shoulder, arm or upper body move, you're doing the same motion and throwing yourself under the bar at the same time, not good for sure.
 
after talking to the guy who trains me, and just paused squated 485 x 5 yesterday, i'm goign to just drape my arms over the bar, not hold on or push up, just have them there so the bar doesnt roll off my back
 
that's pretty much what I have always done. I don't have large traps but if you just wrap your arms right it should hold fairly well.
 
Wednesday 4/19/06

Paused 2 board, middle finger on rings
265 x 3
265 x 3
275 x 3(helped on last rep)

Paused Floor Presses w/ Fat Bar, middle of palm on rings
200 x 5
210 x 5

Standing Militaries, middle of palm on rings
105 x 2 x 8

Low Cable Fly Thingies
30 x 25

Pull Aparts w/ Pause
#4 Band x 2 x 20(ouch)

alright workout tonight, i kept forgetting to keep my air when i was benching, and i'm definately liking the new foot placement, much more leg drive. also i decided to do standing militaries instead of push presses(basically the same thing) when i keep my legs straight i keep my form a lot better.
 
Bench is still movin up.. Grats.

#4 pull-a-part x 20.. By jebus.. How do you do it?

Currently I'm using red (I think it's #2's), and I'm choking up on it alot.. so there is maybe 12" between my hands. I find by 20 I'm burning.
 
Poobah said:
Bench is still movin up.. Grats.

#4 pull-a-part x 20.. By jebus.. How do you do it?

Currently I'm using red (I think it's #2's), and I'm choking up on it alot.. so there is maybe 12" between my hands. I find by 20 I'm burning.
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i only have a couple inches from my hands to the end of the bands, basically a comp grip width, so it's not a long ROM very short, but fries my rear delts. and i get to about 10-12 and have to do the rest rest/pause.
 
Just wondering, why do you do a lot of assistance work in the upper ranges. I know it builds lactic acid tolerance and muscular endurance, but wouldn't it aide to the lift more if you trained in the functiona hypertrophy range?
 
ktw said:
Just wondering, why do you do a lot of assistance work in the upper ranges. I know it builds lactic acid tolerance and muscular endurance, but wouldn't it aide to the lift more if you trained in the functiona hypertrophy range?
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i'm goign to sound like a smart ass here, but i do it because it works :D no need to use big words, in fact most of the big dogs in powerlifting will answer you with the same answer as me, mostly bbers(no offense here) are the ones that use those terms.

i've read so many different logs it's crazy, i've read logs from the average joe to guys who squat over 1000, and one thing that remains constant with the big dogs is low reps(1-5) on the main lifts, and all assistance work in the high rep range(8 and up). in fact here's a guy's log who is probably one of the strongest guys in powerlifting today

conv deads/loose belt
245x1
425x1
515x1
615x1
675x5

low cable rows
425x8
440x8
440x8

icarian high pulldown/row(2 sec hold at bottom)
155 each side x11
155 each side x11
155 each side x11

wide grip pulldowns behind held(strict)
225x10
210x12
195x15

wide grip pulldowns to chest
360x8

so as you can see, hyperwhatever or not, it works
 
Ya they're training in a range that is considered functional (8 to 12), above that is lactic acid and endurance training, that's why I asked. I understand the theory of using higher reps not on the main lifts, I just asked why someone would go into lactic acid and endurance training just because I don't really know how that could help powerlifting. I'm not trying to criticize, I just don't understand.
 
ktw said:
Ya they're training in a range that is considered functional (8 to 12), above that is lactic acid and endurance training, that's why I asked. I understand the theory of using higher reps not on the main lifts, I just asked why someone would go into lactic acid and endurance training just because I don't really know how that could help powerlifting. I'm not trying to criticize, I just don't understand.
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oh i know you werent criticizing. and i'm doing higher reps because it helps strengthen my ligaments and tendons, plus i needed a well deserve deload, i was overtraining my back and dead way too much
 
Seems logical then. Hey have you ever pressed with your thumbs not around the bar? I never really tried this till the other day but it felt to me that it took a lot of the stress off the delts and I was able to press more than normal using it.
 
yea, but i plan on benching A LOT in the future, and i dont want 600+ above my chest and my thumbs not around it, just feel safer with me grabbing the bar,
 
Friday 4/21/06

Deadlifts
345 x 2 x 5

GHRs
2 x 5

45 Hypers
#3 band x 2 x 15

Standing Cable Abs
110 x 2 x 20

Medium Grip Face Pulls
150 x 20

Wide Grip Seated Cable Rows
150 x 20

EzBar Curls
75 x 2 x 8

Hammer Curls
25 x 8
30 x 8

took it a little light today with my deads, all reps felt real strong, was a little taxing since i havent pulled for reps in 4 months.
 
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