guyfromkop's log
- Thread starter guyfromkop2
- Start date
guyfromkop2
Board Supporter
Saturday 4/22/06
Paused 3 board Comp Grip
275 x 2 x 5
Paused 4 Board Comp Grip
305 x 0
295 x 1
225 x 5
i had to cut it short today. the left side of my arm/tricep about 2" above my elbow was killing me today. i couldnt press anything heavy. i dropped down to 225 just so i could finish the workout but started getting shooting pains down my arm. in fact it was so bad when i was all said and done my fingers were twitching and i couldnt even wrap my wrist wraps up. couldnt hold onto anything with my left arm. i tweaked it on monday doing squats when i was getting under the bar and it just hasnt been right ever since. and i was looking forward to todays workout too.
Paused 3 board Comp Grip
275 x 2 x 5
Paused 4 Board Comp Grip
305 x 0
295 x 1
225 x 5
i had to cut it short today. the left side of my arm/tricep about 2" above my elbow was killing me today. i couldnt press anything heavy. i dropped down to 225 just so i could finish the workout but started getting shooting pains down my arm. in fact it was so bad when i was all said and done my fingers were twitching and i couldnt even wrap my wrist wraps up. couldnt hold onto anything with my left arm. i tweaked it on monday doing squats when i was getting under the bar and it just hasnt been right ever since. and i was looking forward to todays workout too.
guyfromkop2
Board Supporter
Monday 4/24/06
Squats w/ belt and medium wrap
325 x 3
325 x 2
325 x 3
Pause Squats raw no belt or wraps
225 x 3
225 x 5
GHRs
2 x 5 partials since now i have to do them a lot harder way Invalid Link Removed
Crazy Scissor Ab Machine
100 x 2 x 8
Ab/Adductors
#2 x 25
Light Cardio
30min
very interesting day today. walked in ready to drop weight and work strictly on form. so i decided to squat on the little platform we have and boy was that interesting, basically it was the first time i havent squatted in a rack in a very long time. the platform is set up like how the usapl does squats, basically to give it a visual i was squatting where i'm pulling a dead in my avatar.. my confidence was shot and i was all over the place, not having that cage around you made me think i was going to fall over. that's why the rep scheme on the squats is the way it is. i also decided to give my arm a break and do ghrs today instead of my normal kettlebell swings.
Squats w/ belt and medium wrap
325 x 3
325 x 2
325 x 3
Pause Squats raw no belt or wraps
225 x 3
225 x 5
GHRs
2 x 5 partials since now i have to do them a lot harder way Invalid Link Removed
Crazy Scissor Ab Machine
100 x 2 x 8
Ab/Adductors
#2 x 25
Light Cardio
30min
very interesting day today. walked in ready to drop weight and work strictly on form. so i decided to squat on the little platform we have and boy was that interesting, basically it was the first time i havent squatted in a rack in a very long time. the platform is set up like how the usapl does squats, basically to give it a visual i was squatting where i'm pulling a dead in my avatar.. my confidence was shot and i was all over the place, not having that cage around you made me think i was going to fall over. that's why the rep scheme on the squats is the way it is. i also decided to give my arm a break and do ghrs today instead of my normal kettlebell swings.
guyfromkop2
Board Supporter
wednesday 4/26/06
GHRs
2 x 5 assisted
45 hypers
#3 band x 2 x 15
Decline Abs
40 x 7
40 x 6
Light Cardio
30 min
didnt bench today, letting my arm heal up some more for saturday. so i just did some posterior and ab stuff. the ghrs will be coming along a lot faster than i thought.
GHRs
2 x 5 assisted
45 hypers
#3 band x 2 x 15
Decline Abs
40 x 7
40 x 6
Light Cardio
30 min
didnt bench today, letting my arm heal up some more for saturday. so i just did some posterior and ab stuff. the ghrs will be coming along a lot faster than i thought.
peterson24
Member
Can you tell me what GHRs are and do you have anything explaining these kettle swings?
guyfromkop2
Board Supporter
peterson24 said:
here are the ghrs
Invalid Link Removed
and here are some variations
Invalid Link Removed
and i dont have any videos of kettlebell swings but basically they are like front raises but you are swinging the weight, the in between legs is in a sumo stance with the kbs in between your legs and when you hit the top(eye level) you are snapping your hips forward and squeezing the cheeks. the same for outsdie of legs but you are in a deadlift stance(i use a very narrow stance, feet are ~6" apart). i'll try to get some videos next week of them
peterson24
Member
I have never seen them done but they look good. thanks for the info.
guyfromkop2
Board Supporter
peterson24 said:
the ghrs? they are a KILLER for the posterior, big time pullers love em
guyfromkop2
Board Supporter
Friday 4/28/06
Pull Thrus
100 x 12
Wide Grip Face Pulls
140 x 20
Wide Grip Low Cable Rows
140 x 20
Ezbar Curls
65 x 2 x 8
Hammer Curls
25 x 2 x 10
Light Cardio
30min
Pull Thrus
100 x 12
Wide Grip Face Pulls
140 x 20
Wide Grip Low Cable Rows
140 x 20
Ezbar Curls
65 x 2 x 8
Hammer Curls
25 x 2 x 10
Light Cardio
30min
guyfromkop2
Board Supporter
Saturday 4/29/06
Shirt work done w/ a 2ply RageX
2Board - 315 x 1
1 Board - 315 x 1
335 x 1
355 x 1 about an inch from touching
365 x miss, dumped it forward
365 x 1
385 x 1 about 1/2" from touching
385 x 1 about an inch from touching
Raw Work
5 board
225 x 5
315 x 5
385 x 5 or 6
first of all i'd like to give a HUGE thank you to joel aka cubanbull for all your help today and hooking me up with that stuff, plus i'd like to give another HUGE thank you to joe aka jcp2 for all your help today, plus thank you to the great lazarrito for your help and greg the egg for all your help too. THANK YOU GUYS!!! today was a lot of fun and i learned a ton. first time i was ever in a shirt and it was definately an experience. when they say how hard it is to touch in a shirt they are not kidding, there was a ton of pressure at the bottom and i can only imagine what it's like when the big weight gets involved. i have to work on keeping my forearms straight up and down and tilting them forward and having the bar go so low. today was definately an experience and i cannot thank the north jersey chapter of teamsniffy enough. thanks a ton guys, we'll definately be back up sometime soon.
Shirt work done w/ a 2ply RageX
2Board - 315 x 1
1 Board - 315 x 1
335 x 1
355 x 1 about an inch from touching
365 x miss, dumped it forward
365 x 1
385 x 1 about 1/2" from touching
385 x 1 about an inch from touching
Raw Work
5 board
225 x 5
315 x 5
385 x 5 or 6
first of all i'd like to give a HUGE thank you to joel aka cubanbull for all your help today and hooking me up with that stuff, plus i'd like to give another HUGE thank you to joe aka jcp2 for all your help today, plus thank you to the great lazarrito for your help and greg the egg for all your help too. THANK YOU GUYS!!! today was a lot of fun and i learned a ton. first time i was ever in a shirt and it was definately an experience. when they say how hard it is to touch in a shirt they are not kidding, there was a ton of pressure at the bottom and i can only imagine what it's like when the big weight gets involved. i have to work on keeping my forearms straight up and down and tilting them forward and having the bar go so low. today was definately an experience and i cannot thank the north jersey chapter of teamsniffy enough. thanks a ton guys, we'll definately be back up sometime soon.
guyfromkop2
Board Supporter
Poobah said:
Sounds like you had alot of fun out there today.
i did man, i loved every second of it, i'm definately hooked now
guyfromkop2
Board Supporter
Tuesday 5/2/06
1 Arm Kettlebell Snatches
35 x 2 x 5
Sled Pullin
215 x ~50yards up my steep driveway forward
215 x ~50yards up my steep driveway backward
had the day off today so i decided to be productive. made a band attachment setup(copyed from the guys up in north jersey) so i dont have to drag the 160lb dbs over anymore. plus i decided to bring bertha out for the first time this year. she was lonely and it was nice, so i figured i'd pay some attention to her. now my legs are on fire and tingling like non other. thanks bertha
1 Arm Kettlebell Snatches
35 x 2 x 5
Sled Pullin
215 x ~50yards up my steep driveway forward
215 x ~50yards up my steep driveway backward
had the day off today so i decided to be productive. made a band attachment setup(copyed from the guys up in north jersey) so i dont have to drag the 160lb dbs over anymore. plus i decided to bring bertha out for the first time this year. she was lonely and it was nice, so i figured i'd pay some attention to her. now my legs are on fire and tingling like non other. thanks bertha
guyfromkop2
Board Supporter
Wednesday 5/3/06
Paused 2 Board w/ middle of palm on rings
265x3x3
Paused Floor Presses w/ fat bar and middle of palm on rings
215x5
225x5
Standing Military Presses w/ middle of palm on rings
125x2x6
Low Cable Fly Thingies
40x25
Pull Aparts
#4bandx2x20
Paused 2 Board w/ middle of palm on rings
265x3x3
Paused Floor Presses w/ fat bar and middle of palm on rings
215x5
225x5
Standing Military Presses w/ middle of palm on rings
125x2x6
Low Cable Fly Thingies
40x25
Pull Aparts
#4bandx2x20
guyfromkop2
Board Supporter
Friday 5/5/06
Deads w/ briefs(inzer max dl suit with straps down) and loose belt
365x4(couldnt breathe)
365x3 had to take a min breather almost visited blackout city switched to over/underx2
Sumo w/ straps up and loose belt
365x1
GHRs
2x5 assisted
45º Hypers
#3bandx2x15
Standing Cable Abs
110x2x20
Chest Supported Rows
20+dbld #3bandx2x8
Wide Grip Face Pulls
200x2x8
first time pulling in briefs today and let me tell you, i have a much greater respect for guys who pull in full gear. getting down to that bar is not fun, and i was only in single ply. breathing is not an option, especially when pulling for reps. then after i was done with that i decided to pull sumo for the first time ever. form was sloppy but the weight went up a lot easier when i was in a conventional stance.
Deads w/ briefs(inzer max dl suit with straps down) and loose belt
365x4(couldnt breathe)
365x3 had to take a min breather almost visited blackout city switched to over/underx2
Sumo w/ straps up and loose belt
365x1
GHRs
2x5 assisted
45º Hypers
#3bandx2x15
Standing Cable Abs
110x2x20
Chest Supported Rows
20+dbld #3bandx2x8
Wide Grip Face Pulls
200x2x8
first time pulling in briefs today and let me tell you, i have a much greater respect for guys who pull in full gear. getting down to that bar is not fun, and i was only in single ply. breathing is not an option, especially when pulling for reps. then after i was done with that i decided to pull sumo for the first time ever. form was sloppy but the weight went up a lot easier when i was in a conventional stance.
guyfromkop2
Board Supporter
Saturday 5/6/06
Attempted Shirt Work
315 off 4 board x 3 barely touching
315 off 2 board x not even close
3Board Comp Grip
165+dbld#2sx2x5
4Board Comp Grip
135+dbld#3sx2x5
Light Cardio
Mowing the lawnx20min
well attempted shirt work today and it was a disaster. neck kept choking me, couldnt get the weight even close to the 2 board, was just bad, so i ditched it and went for top end raw work.
Attempted Shirt Work
315 off 4 board x 3 barely touching
315 off 2 board x not even close
3Board Comp Grip
165+dbld#2sx2x5
4Board Comp Grip
135+dbld#3sx2x5
Light Cardio
Mowing the lawnx20min
well attempted shirt work today and it was a disaster. neck kept choking me, couldnt get the weight even close to the 2 board, was just bad, so i ditched it and went for top end raw work.
guyfromkop2
Board Supporter
Poobah said:
i honestly have no idea, 365x5 is easy for me suit or no suit, i'm working back up lightly, but i do know the weight flew up
guyfromkop2
Board Supporter
Monday 5/8/06
Squats w/ belt
315x4
295x5
Pause Squats raw no belt
225x2x5
Kettlebell Swings(about a min or 2 break in between sets, just enough to catch my breath)
2 arm in between legs, bent at the waist(i highly recommend these, they hit my hamstrings and lower back like crazy)
35each handx6 wait 30sec x6
2 arm outside legs
35each handx5 wait 30 x5 wait 30 x5
1 arm snatches(right to left no break in between switching hands)
35x2x5
Decline Abs
45x8
45x7
Light Cardio
30min
Believe it or not this workout took me 2 hours before the cardio. i dropped the weight on squats because i'm really trying to work on sitting back a lot more. i have a problem with my shins going forward when i'm in the whole. also i tried something new on teh kettlebells today, the bent at waist was very nice going to keep that in and went through them all at a fast pace, the cardio i got from them was crazy, almost puked 2xs.
Squats w/ belt
315x4
295x5
Pause Squats raw no belt
225x2x5
Kettlebell Swings(about a min or 2 break in between sets, just enough to catch my breath)
2 arm in between legs, bent at the waist(i highly recommend these, they hit my hamstrings and lower back like crazy)
35each handx6 wait 30sec x6
2 arm outside legs
35each handx5 wait 30 x5 wait 30 x5
1 arm snatches(right to left no break in between switching hands)
35x2x5
Decline Abs
45x8
45x7
Light Cardio
30min
Believe it or not this workout took me 2 hours before the cardio. i dropped the weight on squats because i'm really trying to work on sitting back a lot more. i have a problem with my shins going forward when i'm in the whole. also i tried something new on teh kettlebells today, the bent at waist was very nice going to keep that in and went through them all at a fast pace, the cardio i got from them was crazy, almost puked 2xs.
guyfromkop2
Board Supporter
ktw said:
i've changed my stance up a little and am now a wide stance squatter, so my shins have to pretty much stay perpendicular to the floor. and it's A LOT harder when you have big legs like me
guyfromkop2
Board Supporter
Tuesday 5/9/06
Paused 2 Board w/ middle of palm on rings
265x3x3
Paused Floor Presses w/ fat bar and middle of palm on rings
225x5
235x3
Standing Militaries w/ middle of palm on rings
135x2x5
Pull Aparts w/ pause
#4bandx2x20
Low Cable Fly Thingies
40x25
i dont know if it's because i'm not used to benching the day after i squat or what, but the bar felt very heavy today and my elbows are screaming at me right now.
Paused 2 Board w/ middle of palm on rings
265x3x3
Paused Floor Presses w/ fat bar and middle of palm on rings
225x5
235x3
Standing Militaries w/ middle of palm on rings
135x2x5
Pull Aparts w/ pause
#4bandx2x20
Low Cable Fly Thingies
40x25
i dont know if it's because i'm not used to benching the day after i squat or what, but the bar felt very heavy today and my elbows are screaming at me right now.
guyfromkop2
Board Supporter
Wendesday 5/10/06
Rehab Sled Work all done at ~200feet trips
90xforward
90xbackward
Front Raises
35x2
Rear Raises
35x2
Ankle Dragging
35xforward
35xbackward
so i was bored today, have the next couple weeks off work, so after reading a little bit i stumbled across a gpp article by dave tate Invalid Link Removed and figured since i spent all this money on my sled last year i might as well use it. so i figured i'd try this little rehab out the days after my raw bench and squat or deadlift(depending on weather) days. plus throw in 1 maybe 2 heavy draggin days and some light farmers walks and super yolk work on the weekends as some extra cardio. it's practically summer time i might as well enjoy the outdoors.
Rehab Sled Work all done at ~200feet trips
90xforward
90xbackward
Front Raises
35x2
Rear Raises
35x2
Ankle Dragging
35xforward
35xbackward
so i was bored today, have the next couple weeks off work, so after reading a little bit i stumbled across a gpp article by dave tate Invalid Link Removed and figured since i spent all this money on my sled last year i might as well use it. so i figured i'd try this little rehab out the days after my raw bench and squat or deadlift(depending on weather) days. plus throw in 1 maybe 2 heavy draggin days and some light farmers walks and super yolk work on the weekends as some extra cardio. it's practically summer time i might as well enjoy the outdoors.
Last edited:
guyfromkop2
Board Supporter
Monday Night 5/10/06
Grip Work
Dbl Overhand
405x2xtoi failure
Hook Grip
555x0(couldnt even lift this off the racks tonight)
495xto failure
545xto failure
Light Cardio
20min
Grip Work
Dbl Overhand
405x2xtoi failure
Hook Grip
555x0(couldnt even lift this off the racks tonight)
495xto failure
545xto failure
Light Cardio
20min
guyfromkop2
Board Supporter
Thursday 5/11/06
SLDL w/ loose belt and no straps, that's right no straps = i cant feel my thumbs(i pull hook grip)
135+#2bandx3
155+#2x3
175+#2x3
185+#2x3
135+#2dlbdx0
GHRs
2x5 assisted
45 Hypers
#3bandx2x15
Standing Cable Abs
110x20
120x20
Wide Grip Face Pulls
200x8
210x8
Chest Supported Rows
20+#3dlbdx2x8
pretty decent workout today considering i spent an hour and a half throwing huge rocks out of the stream in front of my house, the one definately weighed over 150lbs. i thought i wouldnt be able to do any sldls today. well either way a guy in my gym showed me a new way to put the bands on the jsp so they are tight against the bar, definately tougher than the way i was doing it.
SLDL w/ loose belt and no straps, that's right no straps = i cant feel my thumbs(i pull hook grip)
135+#2bandx3
155+#2x3
175+#2x3
185+#2x3
135+#2dlbdx0
GHRs
2x5 assisted
45 Hypers
#3bandx2x15
Standing Cable Abs
110x20
120x20
Wide Grip Face Pulls
200x8
210x8
Chest Supported Rows
20+#3dlbdx2x8
pretty decent workout today considering i spent an hour and a half throwing huge rocks out of the stream in front of my house, the one definately weighed over 150lbs. i thought i wouldnt be able to do any sldls today. well either way a guy in my gym showed me a new way to put the bands on the jsp so they are tight against the bar, definately tougher than the way i was doing it.
guyfromkop2
Board Supporter
Friday 5/12/06
Shirt Work w/ 2ply RageX
started off with A LOT of sets and reps, started off with sets of 5, then 3, then 2, then 1, all were 1-2inches high, after all this we went for:
405xdump forward
405xdump forward
1board
405x1 that's a pr folks!!!
Squats w/ inzer hardcore suit
145x1 straps down, high
235x1 straps up but very loose and belt, high
325x1 straps up a little tighter and belt, pretty sure high
415x1 straps a little tighter and belt
465x1 straps tight and belt, that's another pr folks!!!
well had a little bit of a double session today, all reps were high but was working on learning the groove and touching, the lesson of the day and for the weeks to come is...i must learn to touch!!! that last inch is a real &^$%. all reps flew up though. it's amazing how the tides turn, w/ raw benching you are worried about getting the weight up, w/ shirted benching you are worried about getting the weight down. also threw on the squat suit so could check out my form, ended up hitting a pr on that too. all in all a really good day. my body feels like it got hit by a truck and i popped blood vessels in both eyes, it will be nice to have the next couple days off.
Shirt Work w/ 2ply RageX
started off with A LOT of sets and reps, started off with sets of 5, then 3, then 2, then 1, all were 1-2inches high, after all this we went for:
405xdump forward
405xdump forward
1board
405x1 that's a pr folks!!!
Squats w/ inzer hardcore suit
145x1 straps down, high
235x1 straps up but very loose and belt, high
325x1 straps up a little tighter and belt, pretty sure high
415x1 straps a little tighter and belt
465x1 straps tight and belt, that's another pr folks!!!
well had a little bit of a double session today, all reps were high but was working on learning the groove and touching, the lesson of the day and for the weeks to come is...i must learn to touch!!! that last inch is a real &^$%. all reps flew up though. it's amazing how the tides turn, w/ raw benching you are worried about getting the weight up, w/ shirted benching you are worried about getting the weight down. also threw on the squat suit so could check out my form, ended up hitting a pr on that too. all in all a really good day. my body feels like it got hit by a truck and i popped blood vessels in both eyes, it will be nice to have the next couple days off.
guyfromkop2
Board Supporter
Monday 5/15/06
Squats w/ single ply inzer hardcore straps down(same as briefs) and belt
385x2 of the ugliest reps
335x5
355x5
Pause Squats raw no belt
245x5
245x4(i was exhausted by this point)
Kettlebell Work
2handed in between legs swing, bent at waist
35each handx12
2 handed outside of legs
35each handx5 wait 10 secondsx5 wait 30secx5
1 handed snatches, one hand right after the other
35x2x5
Decline Abs
50x2x6
Seated Calf Work
180x2x12
Adductors
#2bandx25
Abductors
#3bandx25
Sled Pullin
245x50yards forward
245x50yards backward
some of the squats were a little high, but it was my first time doing reps in some gear and second time i've squatted right in them.
Squats w/ single ply inzer hardcore straps down(same as briefs) and belt
385x2 of the ugliest reps
335x5
355x5
Pause Squats raw no belt
245x5
245x4(i was exhausted by this point)
Kettlebell Work
2handed in between legs swing, bent at waist
35each handx12
2 handed outside of legs
35each handx5 wait 10 secondsx5 wait 30secx5
1 handed snatches, one hand right after the other
35x2x5
Decline Abs
50x2x6
Seated Calf Work
180x2x12
Adductors
#2bandx25
Abductors
#3bandx25
Sled Pullin
245x50yards forward
245x50yards backward
some of the squats were a little high, but it was my first time doing reps in some gear and second time i've squatted right in them.
Last edited:
guyfromkop2
Board Supporter
ktw said:
going to train both raw and gear now, all the big dogs i know say that training gear helps out your raw numbers too, primes the cns for heavier weights.
guyfromkop2
Board Supporter
Tuesday 5/16/06
Recovery Sled Work(all trips done at 200feet)
Around the waist
90forwardx2
90backwardsx2
Front Raises
35x2
Rear Raises
35x2
Ankle Draggin
35forwardx2
35backwardsx2(wasnt sure if i should do this one or not so i ended up doing it anyway, ended up i didnt have to)
Recovery Sled Work(all trips done at 200feet)
Around the waist
90forwardx2
90backwardsx2
Front Raises
35x2
Rear Raises
35x2
Ankle Draggin
35forwardx2
35backwardsx2(wasnt sure if i should do this one or not so i ended up doing it anyway, ended up i didnt have to)
guyfromkop2
Board Supporter
Wendesday 5/17/06
Paused 2board middle of palm on rings
265x3(helped on last one)
265x3(helped so much on these i'm not counting them)
255x3(no help)
265x1(failed on second rep)
Paused Floor Presses w/ fat bar, middle of palm on rings
235x2x4
Standing Militaries, middle of palm on rings
105x10
115x10
Pull Aparts w/ pause
#4bandx2x20
Low Cable Flys
40x25
horrible day for benching today, my raw bench just does not want to move. everything went up but the bench.
Paused 2board middle of palm on rings
265x3(helped on last one)
265x3(helped so much on these i'm not counting them)
255x3(no help)
265x1(failed on second rep)
Paused Floor Presses w/ fat bar, middle of palm on rings
235x2x4
Standing Militaries, middle of palm on rings
105x10
115x10
Pull Aparts w/ pause
#4bandx2x20
Low Cable Flys
40x25
horrible day for benching today, my raw bench just does not want to move. everything went up but the bench.
guyfromkop2
Board Supporter
Thursday 5/18/06
Recovery Sled Work(each trip ~200')
Lower Body Draggin
95forwardx2
95backwardsx2
Chest Press(do these just like comp bench, push my belly out to get the sled moving then follow through with my arms)
35x2
Static Hold at Sticking Point(got these from a bob youngs article on gpp Invalid Link Removed)
35forwardx2
35backwardsx2
Upper Body Draggin
95fowardxup my driveway
Recovery Sled Work(each trip ~200')
Lower Body Draggin
95forwardx2
95backwardsx2
Chest Press(do these just like comp bench, push my belly out to get the sled moving then follow through with my arms)
35x2
Static Hold at Sticking Point(got these from a bob youngs article on gpp Invalid Link Removed)
35forwardx2
35backwardsx2
Upper Body Draggin
95fowardxup my driveway
guyfromkop2
Board Supporter
Friday 5/19/06
Deadlifts in inzer max dl suit w/ straps down and belt
385x5, had to take stand up and breathe in between each rep
385x4, grip just couldnt handle the 5th
Zercher Squats, raw no belt
155x5(deadlift stance)
155x5(squat stance)
GHRs
2x5 assisted
45 Hypers
#3bandx2x15
Standing Abs
#4x20
#3dbldx20
Low Cable Row, narrow grip
200x2x8
Hammer Strength High Row
230x2x8
i dont know how people pull for reps in gear, it's impossible and i'm only wearing single ply. it's tough but i can pull singles. i had to stand up and take a couple breaths in between reps otherwise i would of passed out. also tried sumo but it just wasnt happening. couldnt get below parallel on the zerchers in the deadlift stance, so i switched to squat stance and got below parallel
Deadlifts in inzer max dl suit w/ straps down and belt
385x5, had to take stand up and breathe in between each rep
385x4, grip just couldnt handle the 5th
Zercher Squats, raw no belt
155x5(deadlift stance)
155x5(squat stance)
GHRs
2x5 assisted
45 Hypers
#3bandx2x15
Standing Abs
#4x20
#3dbldx20
Low Cable Row, narrow grip
200x2x8
Hammer Strength High Row
230x2x8
i dont know how people pull for reps in gear, it's impossible and i'm only wearing single ply. it's tough but i can pull singles. i had to stand up and take a couple breaths in between reps otherwise i would of passed out. also tried sumo but it just wasnt happening. couldnt get below parallel on the zerchers in the deadlift stance, so i switched to squat stance and got below parallel
guyfromkop2
Board Supporter
Saturday 5/20/06
4Board Paused Comp Grip(weight includes 165lbs of chain)
300x3(too easy)
310x3
320x3
330x3
3Board Paused Comp Grip(weight includes 165lbs of chain)
300x3
310x3
320x3
Super Yolk Walks, super yolk weighs ~90lbs, each trip is 50yards
180x1
230x2
250x1
great day at the gym today, felt real strong on the bench, definatley switching to flat foot, get way more leg drive. plus today was the first time i used a super yolk and those things are fun. the cardio and stabalizer work you get from it is insane. definately my new toy to use at the gym. if you havent used one yet i highly suggest you try one. if your gym doesnt have one, i saw one online for like $150, unless you know a welder.
4Board Paused Comp Grip(weight includes 165lbs of chain)
300x3(too easy)
310x3
320x3
330x3
3Board Paused Comp Grip(weight includes 165lbs of chain)
300x3
310x3
320x3
Super Yolk Walks, super yolk weighs ~90lbs, each trip is 50yards
180x1
230x2
250x1
great day at the gym today, felt real strong on the bench, definatley switching to flat foot, get way more leg drive. plus today was the first time i used a super yolk and those things are fun. the cardio and stabalizer work you get from it is insane. definately my new toy to use at the gym. if you havent used one yet i highly suggest you try one. if your gym doesnt have one, i saw one online for like $150, unless you know a welder.
guyfromkop2
Board Supporter
Monday 5/22/06
Paused 2Board, Middle Finger on Rings
255x3
265x3
275x3
285x1.5(wanted to see if i had these in me, the second rep hit my sticking point and practically bounced back at me)
Floor Presses, Middle Finger on Rings
235x5
235x5(much better set than first)
Standing Militaries, Middle Finger on Rings
135x7
135x6(bit off more than i could chew)
Pull Aparts w/ pause
#4bandx2x20
Low Cable Flys
40x25
Grip Work
Dbl Overhand
worked up to 455x10sec
Hook Grip
455x10sec
495x5sec
Light Cardio
30min
really good day for bench today, felt real strong 180º difference from last wed, the improved leg drive from saturday(flat footed) was still there today, definately a flat footed bencher now.
Paused 2Board, Middle Finger on Rings
255x3
265x3
275x3
285x1.5(wanted to see if i had these in me, the second rep hit my sticking point and practically bounced back at me)
Floor Presses, Middle Finger on Rings
235x5
235x5(much better set than first)
Standing Militaries, Middle Finger on Rings
135x7
135x6(bit off more than i could chew)
Pull Aparts w/ pause
#4bandx2x20
Low Cable Flys
40x25
Grip Work
Dbl Overhand
worked up to 455x10sec
Hook Grip
455x10sec
495x5sec
Light Cardio
30min
really good day for bench today, felt real strong 180º difference from last wed, the improved leg drive from saturday(flat footed) was still there today, definately a flat footed bencher now.
guyfromkop2
Board Supporter
Wendesday 5/24/06
SLDL w/ loose belt and straps
175+#2bandx3
195+#2x3
205+#2x3
225+#2x3
135+dbld#2x0
135+dlbd#2x0(about an inch from lockout)
135+dlbd#2x1(i had to get this this week)
Zerchers, bottom up paused
165x5
185x5
GHR
1x5 assisted
1x5 all by my lonesome
45 Hypers
#3bandx8
#3bandx9
Standing Cable Abs
120x2x20
Low Cable Row, close grip
200x8
210x8
Hammer Strength High Row
230x8
260x8
EzBar Curls
75x2x8
DB Hammer Curls
35x2x8
Light Cardio
30min
been feeling really strong lately and today shows it. 2 weeks ago i couldnt even get the 135+dbld#2 to my knees, this week i was determined to lock it out, and on my third attempt i got it. plus i did 5 glute hams by myself, they werent pretty but i got them. by the time i got to the 45 hypers my posterior had nothing left. i got to 9 and just couldnt move. but i moved up on everything else this week, this new streak of prs is very nice
SLDL w/ loose belt and straps
175+#2bandx3
195+#2x3
205+#2x3
225+#2x3
135+dbld#2x0
135+dlbd#2x0(about an inch from lockout)
135+dlbd#2x1(i had to get this this week)
Zerchers, bottom up paused
165x5
185x5
GHR
1x5 assisted
1x5 all by my lonesome
45 Hypers
#3bandx8
#3bandx9
Standing Cable Abs
120x2x20
Low Cable Row, close grip
200x8
210x8
Hammer Strength High Row
230x8
260x8
EzBar Curls
75x2x8
DB Hammer Curls
35x2x8
Light Cardio
30min
been feeling really strong lately and today shows it. 2 weeks ago i couldnt even get the 135+dbld#2 to my knees, this week i was determined to lock it out, and on my third attempt i got it. plus i did 5 glute hams by myself, they werent pretty but i got them. by the time i got to the 45 hypers my posterior had nothing left. i got to 9 and just couldnt move. but i moved up on everything else this week, this new streak of prs is very nice
guyfromkop2
Board Supporter
Friday 5/27/06
Shirt work in very tight 52 single ply ragex
275x3
315x3
365x3
405x3(all the reps up to this point were 2-3" from touching)
425xwrist bent back and dumped it on my belly
455x1(about an inch or two from touching and then lost it a couple inches from lockout, i know i could of pressed the weight, just ran out of steam)
used an extremely tight shirt tonight, nothing was touching. i was told my form is a lot better and just need to work on touching, i'm bringing the bar too far forward and my forearms are goign past perpendicular which leads me to dump the bar. other than that locking out is no problem.
Shirt work in very tight 52 single ply ragex
275x3
315x3
365x3
405x3(all the reps up to this point were 2-3" from touching)
425xwrist bent back and dumped it on my belly
455x1(about an inch or two from touching and then lost it a couple inches from lockout, i know i could of pressed the weight, just ran out of steam)
used an extremely tight shirt tonight, nothing was touching. i was told my form is a lot better and just need to work on touching, i'm bringing the bar too far forward and my forearms are goign past perpendicular which leads me to dump the bar. other than that locking out is no problem.
guyfromkop2
Board Supporter
Saturday 5/27/06
Squats w/ inzer hardcore straps down and belt
365x4
375x4
Pause squats raw dog no belt
245x5
255x5
Kettlebells
2 arm inside leg bent at waist swings
35eachx12
2 arm outside leg swings
35eachx7 wait15secx4 wait 20secx4
1 arm snatches
35x5
Decline Abs
55x2x6
Calves
3sets to failure
Abductor
#3x25
Adductor
#2x25
pretty good workout today, was still a little beat from yesterday. got to the 4th rep on squats and my head felt like it was going to explode. thought i could go to 5 on the second set but wasnt happening. plus i had melissa telling me when i hit parallel, so all reps were at or below.
Squats w/ inzer hardcore straps down and belt
365x4
375x4
Pause squats raw dog no belt
245x5
255x5
Kettlebells
2 arm inside leg bent at waist swings
35eachx12
2 arm outside leg swings
35eachx7 wait15secx4 wait 20secx4
1 arm snatches
35x5
Decline Abs
55x2x6
Calves
3sets to failure
Abductor
#3x25
Adductor
#2x25
pretty good workout today, was still a little beat from yesterday. got to the 4th rep on squats and my head felt like it was going to explode. thought i could go to 5 on the second set but wasnt happening. plus i had melissa telling me when i hit parallel, so all reps were at or below.
guyfromkop2
Board Supporter
Monday 5/29/06
Paused 2board, middle finger on rings
265x3
275x2x3
Paused Floor Presses, middle finger on rings
235x2x5
Viking Presses
160x6
170x6
Pushdowns
#3bandx2x25
Paused Pull Aparts
#4bandx2x20
Low Cable Flys
50x25
working out in the morning is not my cup of tea, was drained on my third set of benches, prewo stims saved me again.
Paused 2board, middle finger on rings
265x3
275x2x3
Paused Floor Presses, middle finger on rings
235x2x5
Viking Presses
160x6
170x6
Pushdowns
#3bandx2x25
Paused Pull Aparts
#4bandx2x20
Low Cable Flys
50x25
working out in the morning is not my cup of tea, was drained on my third set of benches, prewo stims saved me again.
guyfromkop2
Board Supporter
Wendesday 5/31/06
Deadlifts w/ straps and loose belt
off 3" block
315xbroken strap
315x5
off jsp
135+#3bandx2x3
GHRs
1x5, last 2 were assisted
1x5 all assisted
45 hypers
#3bandx13
#3x11
Standing Cable Abs
120x2x20
Low Cable Rows
210x2x8
Hammer Strength High Row
270x8
270x6
Ez Bar Curls
75x2x5
DB Hammer Curls
35x2x8
first time pulling off blocks and it was one hell of a ride. having a belly and getting down to a bar that is so low is not fun. my knees like to spread when i'm getting down to the bar and that low they spread even further, had a hard time getting them in between my arms. plus i broke a strap starting my first set too, definately a site to see. other than that i didnt eat enough carbs prewo and i was feelin it halfway through.
Deadlifts w/ straps and loose belt
off 3" block
315xbroken strap
315x5
off jsp
135+#3bandx2x3
GHRs
1x5, last 2 were assisted
1x5 all assisted
45 hypers
#3bandx13
#3x11
Standing Cable Abs
120x2x20
Low Cable Rows
210x2x8
Hammer Strength High Row
270x8
270x6
Ez Bar Curls
75x2x5
DB Hammer Curls
35x2x8
first time pulling off blocks and it was one hell of a ride. having a belly and getting down to a bar that is so low is not fun. my knees like to spread when i'm getting down to the bar and that low they spread even further, had a hard time getting them in between my arms. plus i broke a strap starting my first set too, definately a site to see. other than that i didnt eat enough carbs prewo and i was feelin it halfway through.
motiv8erJR
Registered User
Carbs R gooda!!!! 
How did you break a strap at 315? Please tell me it was old....
~Mk
How did you break a strap at 315? Please tell me it was old....
~Mk
guyfromkop2
Board Supporter
motiv8erJR said:Carbs R gooda!!!!
How did you break a strap at 315? Please tell me it was old....
~Mk
it was very old and worn out, in fact here's a video for everyone's enjoyment
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motiv8erJR
Registered User
Dont take this the wrong way.... but I want your....
GYM!!!!
Damn that place looks like lifting heaven. I'll have to take a pic of my YMCA... its nothing but machines and a power rack.....
~Mk
GYM!!!!
Damn that place looks like lifting heaven. I'll have to take a pic of my YMCA... its nothing but machines and a power rack.....
~Mk
guyfromkop2
Board Supporter
motiv8erJR said:
haha it is a lifting heaven, it's owned by a professional strongman/highland games competitor, has everything you could need. plus a lot of the guys bring stuff in and we have a closet we store it in. the only thing we dont have though is a monolift.
motiv8erJR
Registered User
guyfromkop2 said:
please forgive my ignorance but what prey tell is a monolift?
~Mk
guyfromkop2
Board Supporter
motiv8erJR said:
Invalid Link Removed
there are some pictures, basically you use it for when you squat, you dont have to walk out with the weight, makes higher numbers in squats a lot more doable. you get under the bar, stand up, they move the catches you squat and back up you go. done. some even have band attachments at the bottom so it's easier to use bands. plus they are used in a lot of feds.
motiv8erJR
Registered User
guyfromkop2 said:
Ahh. I had seen Big Paul use one of these on MMI and now I understand. looks like a tool from hell... FUN
~Mk
guyfromkop2
Board Supporter
motiv8erJR said:Ahh. I had seen Big Paul use one of these on MMI and now I understand. looks like a tool from hell... FUN
~Mk
yup
