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Jim: Performance is King Log.

Nice lifts man. I want to push press sometime but feel like my arms would snap in half at the elbow.
 
jimbuick said:
Lol they aren't that bad.
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I feel like I can do a good bit since I OHP 150 for reps. But I would have to start light to get the form. Anything with massive amount of weight over my head feels like an accident waiting to happen.
 
Everyone loves 6 ways. Phase 3 starts this werkend for me. 6 ways and horizontal presses are both in the cards as of now
 
jimbuick said:
That looks awful....
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Yup. It's quite a challenge to keep the db's up.

Danb2285 said:
Everyone loves 6 ways. Phase 3 starts this werkend for me. 6 ways and horizontal presses are both in the cards as of now
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I didn't think I'd like the low volume of phase 3, but it was my favorite. Use every intensity technique possible throughout the entire workout, and you'll be ready to leave by the end lol. They were some of the toughest workouts that I've ever done.
 
breezy11 said:
I didn't think I'd like the low volume of phase 3, but it was my favorite. Use every intensity technique possible throughout the entire workout, and you'll be ready to leave by the end lol. They were some of the toughest workouts that I've ever done.
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Just make sure your inbox is empty for the next few days. I may be messaging you lol
 
Had a great workout today. All told spent about 1.5 hours in the gym, 40 warming up. Was moving quick from set to set and exercise to exercise. Had a ton of focus and energy, I was flying.

D4W2 Speed Pulls

Pre: 3/4 Stimul8
Intra: Water

Warmup: Foam Roll ITB/Add./Quads, LAX Ball Glute/Calf, Band Hip Extension, More that I don't remember....
Deficit Pulls: 45x10, 135x5

Speed Deficit Pulls: 185x1x8
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Good Morning: 185x8x2, 205x8
Yates Row: 155x8, 185x8x2
Pull Ups: BWx10x2, BWx7
DB Shrugs: 80x15, 90x15x2
Band Pull Apart: MMx12x3
BB Curl: Bar x24

Sweating a ton today, didn't yesterday (might have been dehydrated) not sure what the difference was today (besides the possible dehydration :laugh: ). Regardless, had a great workout today.
 
jimbuick said:
Sweaty.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=83621"/>

Lats.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=83623"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=83622"/>
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Calm it down there jimbo, you're gonna fly away. Been drinking redbull or something?
 
jimbuick said:
Tons of redbull. (I'm assuming stimul8 is concentrated red bull which is why you mention it)
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Nope, just meant that it looks like your lats are growing and apparently Red Bull gives you wings.
Idk if stimul8 is concentrated Red Bull. If it is, minus the sugar, count me in.
 
Had 24hr duty again last night. It wasn't CQ, so I was able to get a solid 5 hours sleep, which isn't awful. Hit the gym today for my Event Day, they were brutal....

D6W2 Event Day

Pre: 1/2 scoop Stimul8
Intra: Water

Warmup: Foam Roll Glute/Quad/ITB/Medialis/Add., Hip Mobility drills, Arm Over Arm Sled Pull: 90x10yds, 180x10yds, 270x10yds, 360x10yds

Arm Over Arm Pull: 540# (+sled) x 30yds

Sled Pulls: 540# (+sled) x 30yds

Medley:
Front Carry: 140 (+Apparatus) x 30yds
Backward Sled Drags: 360# (+sled) x 30yds

Awful. Dead tired, soaked in sweat, out of breath (but not short of breath). Great session. This 540 x 30 was harder than my last pull of that, but this Arm Over Arm was much heavier than I had ever done before. Turned around at ~15yds for the pull, which made them harder because I lost all of my momentum and had to get it going from a dead stop again. I have video of it, will upload that later tonight.

For now, downing my OxyElite Protein, showering, and heading out to get my wife a new phone.

Knees are a little sore right now, but besides that I'm feeling good. :bigthumbup:
 
jimbuick said:
Had 24hr duty again last night. It wasn't CQ, so I was able to get a solid 5 hours sleep, which isn't awful. Hit the gym today for my Event Day, they were brutal....

D6W2 Event Day

Pre: 1/2 scoop Stimul8
Intra: Water

Warmup: Foam Roll Glute/Quad/ITB/Medialis/Add., Hip Mobility drills, Arm Over Arm Sled Pull: 90x10yds, 180x10yds, 270x10yds, 360x10yds

Arm Over Arm Pull: 540# (+sled) x 30yds

Sled Pulls: 540# (+sled) x 30yds

Medley:
Front Carry: 140 (+Apparatus) x 30yds
Backward Sled Drags: 360# (+sled) x 30yds

Awful. Dead tired, soaked in sweat, out of breath (but not short of breath). Great session. This 540 x 30 was harder than my last pull of that, but this Arm Over Arm was much heavier than I had ever done before. Turned around at ~15yds for the pull, which made them harder because I lost all of my momentum and had to get it going from a dead stop again. I have video of it, will upload that later tonight.

For now, downing my OxyElite Protein, showering, and heading out to get my wife a new phone.

Knees are a little sore right now, but besides that I'm feeling good. :bigthumbup:
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Sounds fun. glancing through your post at first I thought you meant you pulled (DL) 540 for 30 reps... lol.

I want to see the vid.
 
Arm Over Arm Pull: Invalid Link Removed
Sled Pull: Invalid Link Removed

Note: Had to confront the possibility of not making it to the end on more than one occasion, once that thing quits going; it's hard to get started again lol.

Medley: Invalid Link Removed

Note: Lost the grip on the forward carry, didn't have it very well situated on the initial pickup. I'm honestly surprised I made it so far before it finally went down....took a minute to figure out the best way to get it back up lol. Sled Drags were awfully heavy, once momentum was lost it was hard to get going again. Couldn't get longer strides so it was a brutal 30yds with those tiny little baby steps. Definitely going to have to figure out a more efficient way of doing that.
 
Nice work, brother!

Killin' those 6-ways!
 
I like those pulls....

The one thing I always find hardest with sled pulling on turf is the footing. I have to be very particular with my shoes or it all goes to hell. Nike Frees and heavy sleds = no bueno. :o
 
bolt10 said:
I like those pulls....

The one thing I always find hardest with sled pulling on turf is the footing. I have to be very particular with my shoes or it all goes to hell. Nike Frees and heavy sleds = no bueno. :o
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My wife uses frees for them lol.

I was having a ton of issues with it yesterday :laugh:.









Weight today: 176.0

Yep, 1lb down from last weigh in (was 177 a week ago, but was 178 last night). Like I said, trying to sit around 180 and 'recomp' while getting stronger. No more strawberry milk at every meal for me :sad:.

What changed: strawberry milk post-WO only. Regular Vit D with breakfast, water at lunch (as opposed to strawberry milk), no intra drink.
 
Knee's feeling like crap today, this weather is getting to me. Had some pain during two of my squats, matched a PR and then went 5 up from it. Not sure how the depth was, watched the video but I can't tell from the angle, my main thing is that it felt a little too easy.....

Post the update when I get home with my Chinese food.
 
D1W3 ME Squats

Knees hurting today, left one is bugging. Had a sharp pain on the 315 right as I got to lockout, same with 345 but much less severe. No issue on 375 with that, it was just hard. Got to the gym a little late today because I had to pickup my truck from the shop after I got off work. Energy was good, hips were tight so I spent a little extra time loosening them up. Was sweating during the warmup, like a lot. I was dedicated to getting a PR today (or at least matching) even though the weights were feeling pretty darn heavy.

Pre: 3/4 scoop Stimul8
Intra: Water

Warmup: Foam Rolling, LAX Ball, Bird Dogs, Work up to 315

LBBS: 315x1, 345x1 (+belt), 375xF, 375x1 (+wraps, matched PR), 380x1 (PR?, questionable)

Invalid Link Removed

Notes: Probably spent about 45 minutes working to the end of this, from Bar to 380.

Front Squat: 135x10, 185x10, 225x5 (Matched PR)
Good Morning: 185x5, 205x5, 225x5, 255x5 (PR)
Seated Cable Row: 110x10, 130x10x3

And, no calf raises today, it was 9 when I finished so I picked up some chinese on the way home, and here I am.
 
I don't think you hit depth but you were close Jim. I'm sure if you hit that weight again knowing that, you would get depth. Do you like that stance? And those are some big ol GMs for a 170lber, good work man.
 
Sean1332 said:
I don't think you hit depth but you were close Jim. I'm sure if you hit that weight again knowing that, you would get depth. Do you like that stance? And those are some big ol GMs for a 170lber, good work man.
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I'm playing with the stance a little still, I think I tend to go wider when I use the wraps too. Just something I'll need more practice with, with no wraps 345 is dang close to a PR, if it isn't one itself, but I would have to check my book.

I told my wife that I missed it right after I racked it because it felt too easy. She said it looked fine, but her angle is the same one that the video got so....

Yeah, the GMs felt good yesterday. (Well, not good but you know what I mean)
 
jimbuick said:
I'm playing with the stance a little still, I think I tend to go wider when I use the wraps too. Just something I'll need more practice with, with no wraps 345 is dang close to a PR, if it isn't one itself, but I would have to check my book.

I told my wife that I missed it right after I racked it because it felt too easy. She said it looked fine, but her angle is the same one that the video got so....

Yeah, the GMs felt good yesterday. (Well, not good but you know what I mean)
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I favor a more narrow stance for hitting depth. I do the same **** though-wraps on, heavy weight..it makes me want to stand wide to give myself a better base. I have a better time getting depth standing just outside shoulder width. You'll get used to the wraps though man. Try different wrap methods to find what you like best.

Yup...GMs hurt so good
 
Sean1332 said:
I favor a more narrow stance for hitting depth. I do the same **** though-wraps on, heavy weight..it makes me want to stand wide to give myself a better base. I have a better time getting depth standing just outside shoulder width. You'll get used to the wraps though man. Try different wrap methods to find what you like best.

Yup...GMs hurt so good
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Yeah, I just recently started widening it how it is now. I used to squat at a little wider than shoulder width (decently wide, but not as wide as I go now). I may have to go back to that, if I go back to a narrower squat I might start sumo DLing :biglaugh:
 
Jimbo, I'd like to see you work on your lift off and walk out. You stay a little hunched over and your knees aren't locked - that would get you red lights in the APF. Because you're a little hunched over at the start, the bar travels forward a little on the way up. I think a good set up and walkout would take care of it.

Good work for 170...
 
napalm said:
Jimbo, I'd like to see you work on your lift off and walk out. You stay a little hunched over and your knees aren't locked - that would get you red lights in the APF. Because you're a little hunched over at the start, the bar travels forward a little on the way up. I think a good set up and walkout would take care of it.

Good work for 170...
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What should I do to change that?
 
Screw your hands into the bar (right clockwise, left counter) which will result in more stable shoulders and tightened back, squeeze your butt, tighten your belly, in return giving you a braced-neutral spine position. That will keep you upright. That should also help you keep your torso upright with the wide stance.
 
Sean1332 said:
Screw your hands into the bar (right clockwise, left counter) which will result in more stable shoulders and tightened back, squeeze your butt, tighten your belly, in return giving you a braced-neutral spine position. That will keep you upright. That should also help you keep your torso upright with the wide stance.
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Lol, I thought I did that before unracking (shoulders). Recently, I've tightened my glutes at the top to make sure I'm fully upright, but I don't recall if I consciously did that at all yesterday.

I didn't even notice when I watched the videos.
 
jimbuick said:
Lol, I thought I did that before unracking (shoulders). Recently, I've tightened my glutes at the top to make sure I'm fully upright, but I don't recall if I consciously did that at all yesterday.

I didn't even notice when I watched the videos.
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lol I'm sure you did..I was just going to say "squeeze your butt" but Kelly Starrett says to do all that so I thought I'd post for general knowledge I guess. Balls deep in BASL. The butt squeeze will solve the problem I think with the unlocked knees and hunch. I did the same thing. I just had to cue myself "squeeze butt, stand tall"
 
jimbuick said:
What should I do to change that?
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The locking of the knees is something you can fix right off the bat, just don't begin the eccentric until your knees are locked. The lift off might take some practice. It looks like some of it is tightness related: to address this, make sure your scapulas are back and make a shelf w your traps for the bar to rest on.

The lift off is based on everything that comes before it. If everything ain't right, you'll have a bad lift off. I have this weird routine I go through every time I get under the bar. Feet in front of the bar, tighten up and shove the bar half way down my traps. Then I get my feet under me and half arch/half stand up with the weight. Some will argue (rodja prolly) to just arch the bar out if the rack, but to me, the lift off is an individual thing and what works for me may not work for you.

Solution: IMO, work on developing your own 'weird routine' that works for you. The key is it has to be the same whether its 70% or 100% of your max. I'd suggest doing triples with about 70% until you think it's right. Cues: chest up/knees locked on walkout.

You'll figure it out...
 
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