Jim: Performance is King Log.

Will watch tomorrow, wondered where I was getting mentioned, good way to link to a log.
 
RE Upper today.


Went for the BW bench challenge to start it off.


Warmup: Simple 6, EFS Pullapart Series Bench up to 165 x 3

Pre: 2 Jack3d Micro, 4 Max Pump, 1 Green Magnitude
Intra: BCAA/SAA

Bench Press: 185 x 15

No Arch Bench Press: 205 x 6, 185 x 8

Swiss Bar Z Press: 85 x 6, 95 x 6, 105 x 6

a1. Ball Pull-up: BW x 10 x 2, BW x 8
a2. HS Low Row: 140 x 10 x 3

Skullcrusher: 70 x 5 x 2, 70 x 4

Poundstone Curl: Bar x 40

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Pumped up today. The bench presses were good today, heavy but that's to be expected with the increased ROM. No soreness today, not too tight either. Swiss bar definitely made the Z Press a little harder today.
 
You get a Swiss bar? Nice man. I wanna try one for some upper body stuff. Solid workout mang
 
jimbuick said:
It isn't mine, the gym has one.

I haven't gotten any bars yet, waiting for the next pay period for equipment. Starting with the prowler.
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Ah, still cool you get to use one. My buddy got one but my **** schedule stops me from using as of late.

Good call if you have the room for it. I definitely want one of those bad boys.
 
rob112 said:
Ah, still cool you get to use one. My buddy got one but my **** schedule stops me from using as of late.

Good call if you have the room for it. I definitely want one of those bad boys.
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I plan to get a Swiss bar after the SSB.


I plan to keep the prowler in a closet at the gym, owner said I could.
 
Biggest problem I see on the cleans is the lack of extension. You go into that hang clean position, start to extend and don't come near finishing hip extension before coming under to catch it. Work on fully extending, the hips, knees, and ankles.
 
NomZ said:
Biggest problem I see on the cleans is the lack of extension. You go into that hang clean position, start to extend and don't come near finishing hip extension before coming under to catch it. Work on fully extending, the hips, knees, and ankles.
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I noticed it to.



Don't know why I do that.....

Thanks buddy.
 
jimbuick said:
I noticed it to.



Don't know why I do that.....

Thanks buddy.
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Drill some high clean pulls, working on really opening up and extending completely.

I'd also not do the pause between pulls, do a slow 1st pull to keep posture correct, then straight into your 2nd pull.
 
jimbuick said:
Will do.


Why no pause?
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To learn the full pull off the floor, without the hang. For me, hang did not carry over bc my technique was very different compared to off the floor.
 
Mon- ME Lower


Warm-up: Limber 11, Work up to 185 x 3

Pre: 2 Jack3d Micro, 4 Max Pump, 1 Green Magnitude
Intra: 1.5 BCAA/SAA


Box Squat: 225 x 3, 255 x 3, 275 x 3 (PR)

Big PR with straight weight, form looked good. Shins could have been a little more vertical last set but everything else looked right today.

High Bar Oly Squat: 225 x 6, 255 x 6, 285 x 6

Good Morning w/ Oly Shoe: 225 x 8, 205 x 10

Missed my prescribe reps first set, dropped the weight and hit the next set.

Meadows Rows: 50 x 15

a1. Walking DB Lunge: 120 (2 60's) x 8 x 2 (per leg)
a2. Hypers: +45 x 15 x 2

Video will be up in ~10 minutes: Invalid Link Removed


Ouch. Hurtin today, legs were worn out after this one. Ended up refilling my cup and putting more BCAA in it after the GM's, finished that right after the SS.
 
your box squat looks hella weird to me for some reason. like your initial move is a good morning then it eventually turns into a squat. not trying to bash you or nothing. but is there a reason you do that?
 
James Fuller said:
your box squat looks hella weird to me for some reason. like your initial move is a good morning then it eventually turns into a squat. not trying to bash you or nothing. but is there a reason you do that?
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Just to keep the shins vertical. My cues for it are ass back, knees out, chest up.
 
Sept 17 : Speed Work


Warm-up: Mash IT Band, Add., Ham, Quad. LAX Ball Glute. Dynamic Track Warmup


Pre: 1 Scoop Jack3d Micro, 4 Max Pump, 1 Green Mag
Intra: BCAA/SAA

Step Back Sprints: 5 x 30 yds

Med. Ball Chases: 5 x 30 yds

Broad Jump -> Sprint: 4 x 15 yds

LAX Ball Catches: 5 x 20 yds.

Got 1 today, missed the other 4. Dang.

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And today:


ME Upper:


Warmup: Simple 6, EFS Pullapart Series x 1

Pre: 4 Max Pump, 2 Jack3d Micro, 1 Green Magnitude
Intra: 1 BCAA/SAA


Floor Press: 205 x 2, 225 x 2, 235 x 2 (with some major butt lift, so 225 x 2 is the heaviest I did right)

Incline Bench Press: 135 x 6, 155 x 6, 175 x 4, 155 x 6

a1. Fat Bar Cable Row: 100 x 8, 120 x 8, 140 x 8
a2. High Pulley Face Pull: 90 x 12, 110 x 12 x 2

b1. 1 Arm Landmine Press: 50 x 8, 75 x 8
b2. Band Pushdown: Green x 15 x 2

1 Arm Rope Curl: 30 x 10, 40 x 10

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Good workout. Oh and CHECK OUT THAT SHIRT! Hadn't worn it for a while, but I found it today and wore it.

Pumped up, and those facepulls were ridiculously painful. Which can be seen by my facial expressions, band pushdowns were no better for this.

Last set of the Landmine Presses were a little ugly, but whatever. Lower the weight next time and do them better.



RE: Sprints.

Yeah, they're great for working on explosiveness. It's worth mentioning that I kept the rest times a little higher to work on speed development as opposed to pure conditioning. They are effective for both, so use them how you see fit to get the training adaptation your'e seeking. :thumbsup:
 
For some reason the videos aren't loading on the phone. I'll have to check out the last two on PC.

I wanted to see a landmine press :(

I don't know what it is lol
 
jimbuick said:
Does it give you any error messages?
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Okay, it works, just loading exceptionally slow. Now that I am sub'd I'll remember to get back to it on the computer in my subscriptions.

Edit: it's all videos. It's my connection speed.
 
Thur- Character Building Day....

Pre: 2 Jack3d Micro, 4 Max Pump, 1 Green Magnitude
Intra: 2 BCAA/SAA

Drank all of the first shaker before even finishing the squats lol....

Warmup: Selective Limber 11 exercises, EFS Pullapart Series x 1, Work up to 315 x 2


Back Squat: 315 x 8 x 3

Did alright with these, the last set was good up until the last two reps. (which isn't on video today) The 7th my knees wobbled in a little and I didn't keep my weight pressed out and then the 8th I dropped so fast my chest ducked under, I recovered from it and finished the rep (at white light depth) but the spotter got a little worried lol.

4" Deficit Deadlifts: 225 x 10 x 2

Significantly harder than expected. First set was rough, second set was easier. I went to a different world when I stepped up to it the second time and just pounded out all ten. After a good 5 - 10 minutes of procrastinating because the first set hurt my soul.


Quad Dominant Leg Press: 490 x 5 x 4

Holy god these were awful. Quads were ON FIRE!

a1. 1/2 Kneeling Pallof Press (Anti-Rotation): 45 x 5, 50 x 5, 60 x 5
a2. GHR: BW x 8 x 2
a3. Squat Thing? : +25 x 12 x 2

View attachment 88962

No better idea of what to call this thing, someone told me what you use it for but they didn't actually know what it was called....so.


You hook your feet under it and have your calves against the pad and then squat back and it hits the quads pretty well, so yeah.


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Squats and Def. Deads, to the musical stylings of Godsmack. Will be uploaded in like 20 minutes or so.


This one was rough, taking a week or two break from the RE lower work and hitting some DE for a couple of weeks.


Also, lats and parts of the upper back are actually a little sore from yesterday. Only noticeable when doing certain things but I found that out when I got to the gym and started warming up today.
 
Nomz and I both like the EFS Heavies (single ply)

Titan and Rheband make sleeves. APT also sells sleeves. Word from Nomz is that TK sleeves suck, though a guy at my gym likes them.
 
I am having to try and resist grabbing a bunch of accessories...that sale is nice. I have spent too much on stuff that I HAD to buy this month (work related, etc) so I want some stuff for myself! :o
 
My only personal experience is what EFS and I like them. However, my warm briefs from Rheband are the same material as their sleeves and it's good, which I assume is similar to Titan
 
I got in my Titan sleeves yesterday. The material feels really good, but I have yet to train in them. Bonus is that they're from Anderson and they'll get to you in 2 days.
 
Rodja said:
I got in my Titan sleeves yesterday. The material feels really good, but I have yet to train in them. Bonus is that they're from Anderson and they'll get to you in 2 days.
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That's what the guys at the gym told me.

But they're like $60 a piece.
 
napalm said:
Nope Edit, let me check, they might for eq...

The rule book only specifies what length of wraps are legal. I can't remember seeing anyone with sleeves...
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Yeah I don't remember seeing anything in the rule book about it, or seeing people use them.


All the USAPL guys say it should be legal for raw PLing as long as they don't add any support to the lift (rebound)
 
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