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Rob112^3...That means cubed guys. See what I did?

rob112 said:
Pulls
250 x 3, 285 x 3, 320 x 4, 355 x 2
Block Pulls-275 x 3, 325 x 3, 345 x 3 x 2
SLDL-225 x 5 x 2
Wide stance wood chops-60 x 8es x 2


Doesn't look like much but this was grueling. My hands are tore up, back is worked, and I feel but up in a good way. Working up and starting to hit heavier weights. It's a process, but I'm getting back.
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Good work guy, ie: 34+ total DL reps...!
It never does look like much written down, which is why some can think, it is not enough BBing work. Until you start doing it and build up to be able to do this kind of bending/squatting stuff 2x per week.

Not sure if you are pro or anti, but straps can help your hands and grip from getting to spent before your back, hips, legs do. Just saying
 
PaulBlack said:
Good work guy, ie: 34 total DL reps...! I never does look like much written down, which is why some, can think it is not enough work. Until you start doing it and build up to be able to do this kind of bending/squatting stuff 2x per week. Not sure if you are pro or anti, but straps can help your hands and grip from getting to spent before your back, hips, legs do. Just saying
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Thanks brother! Good way to look at it!

I use them on accessory pulls. Like here I had them on SLDL. Grip was pretty good until the last set of block pulls. I took your advice and realized there is a place for them. Once I get competition style pulls out, then why not strap up if grip is dying.
 
rob112 said:
I use them on accessory pulls. Like here I had them on SLDL. Grip was pretty good until the last set of block pulls. I took your advice and realized there is a place for them. Once I get competition style pulls out, then why not strap up if grip is dying.
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I know some guys feel that they are a crutch. (but one would't use them in a comp anyway unless it might be WSM) All I can say is, my back, hips and legs get stronger, if I am working at my heaviest and pushing past what I have already done. If that means straps to get there, fine, since my grip responds within a few W/O's. Plus, I could never see allowing the grip to be a reason I had to stop the heavy pulling workout.
I also feel, that if my CNS gets used to pulling #10-#20 more with the straps, my grip will respond with higher strength too, since it is a pretty big part of the whole deadlift.
 
Squat
200 x 5, 230 x 5, 260 x 5(taped)

SSB Squat with pause in the hole for 2-3seconds-135 x 3, 185 x 2reps x 4sets
Reverse Lunge to 1 leg RDL-25 x 5el x 2sets
Ran out of time!
At Home Reverse Lunge to 1 leg RDL-BW x 10el x 2sets
Ab Wheel x 8, 6, 8, 6
Side Bridge-BW x 1es x 3sets

My hips got a great stretch from that Eric Cressey Move. If you aren't subscribed to his youtube then you should because he has been putting out dY-NO-MiTE!. Pauses were brutal as I feel that bar is like close stance high bar, and I usually do moderately wide lowish bar. Sucks that I am in a time constraint all the time. I feel like it takes awhile to get to working sets. Its warm up with mobility and glute activation, then warm up sets of the movement, then finally working sets. Oh well. Gotta just get this to a science!
 
PaulBlack said:
I know some guys feel that they are a crutch. (but one would't use them in a comp anyway unless it might be WSM) All I can say is, my back, hips and legs get stronger, if I am working at my heaviest and pushing past what I have already done. If that means straps to get there, fine, since my grip responds within a few W/O's. Plus, I could never see allowing the grip to be a reason I had to stop the heavy pulling workout. I also feel, that if my CNS gets used to pulling #10-#20 more with the straps, my grip will respond with higher strength too, since it is a pretty big part of the whole deadlift.
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Good points, and thanks for the info. I won't be afraid to use them when it's grip vs all else.

I would like to break past my low 400's barrier and keep a healthy back(done 415 once sumo and once conventional as max lifts). Currently working back up from previous twinge.
 
Lookin good man! And Cressy puts out all sorts of deadlift tips.

I agree with Paul regarding straps. I don't think you should call a 1RM a 1RM with straps but they're good for overload. That, and a deadlift bar will make your hands bleed if you pull more than 5 reps lol
 
Sean1332 said:
Lookin good man! And Cressy puts out all sorts of deadlift tips. I agree with Paul regarding straps. I don't think you should call a 1RM a 1RM with straps but they're good for overload. That, and a deadlift bar will make your hands bleed if you pull more than 5 reps lol
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Thanks man.

And I have been using then in accessory lifts like SLDL and SGDL as my grip starts dying before everything else. Especially SGDL.
 
My gym at school has bars that are bigger than the standard ones and has a chromed like coating on it including over the knurling.... So frustrating and hard to grip.
 
My gym has thick short ****ty ones too. I figure if I can get good with that then the competition one will be easier as they are thinner and actually have slack to them. At first I freaking hated them though.
 
Ive been using a bar that has 3 flat spots on it, it's a bit thicker much easier for me to grip should make it easier when it comes to the real bar
 
Foles is unstoppable on offense. I was wrong, I admit it. He is goat. Him and his 0 point total almost by the half
 
Duramaxhd said:
Ive been using a bar that has 3 flat spots on it, it's a bit thicker much easier for me to grip should make it easier when it comes to the real bar
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Exactly. If you can do good with not so ideal equipment competition will be easier.
 
So after 2 quarters foles has not put up any points, and barely made it past the 50 once. You guys are right, foles is goat. He is tearing up this horrible cowboys defense
 
Are you retarded smoker? Like, literally mentally handicapped.

1. No one cares in this thread.
2. It's hard to understand you with Vicks **** all the way down your throat.


What's the score now? 0-3?

What about that terrible Eagles defense you always blame for Vicks shortcomings? Seems like they're doing alright considering the kind of points that O put up against the Broncos last week.

You seriously need to calm down, take that **** to a different forum.

This one is for people who actually work out.
 
That's a bit harsh Jim. Football aside. I don't like to joke about mental handicaps; I'm sure you wouldn't if you had someone in your family with one.
I was just doing some ranting, but hey your right it's a raining forum. Only training subjects should be discussed.
As for " people who actually workout" line, again that's a bit harsh
 
You two Simma down nao! Simma! Haha

Today's video
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I felt like I was getting deeper than this...but still pretty good. You will never believe this but I did purposely do a pausish rep on the last rep on purpose; I wasn't maxed. Anyways, interesting I wasn't as deep as I though because I had some trouble opening up the hips.
 
This is in another section of the book as well but could only find this one image (there's a few others that discusses this more in depth): but he brings up anterior hip impingments and missing depth. This is my issue, and sounds like yours. I can do it just as well without the band. Just lay into it and pretend your femur is gonna rip through your hips. I can tell an immediate difference between depth
 

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I forgot about that one! Thanks man.

I did it when I first got the book and remember liking the digging around. I will try again soon. I never tried with a band. Next squat session I will.
 
rob112 said:
My gym has thick short ****ty ones too. I figure if I can get good with that then the competition one will be easier as they are thinner and actually have slack to them. At first I freaking hated them though.
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Yeah. I mean if I can pull 550 with a crappy stiff bar who knows what Ill pull with a good bar. I can't even hold on to these past 450 though (reps)
 
Be ready to bench tomorrow hansel....

You nervous for Friday? It's ok man, he's a nice guy. Don't be intimidated
 
Did a recovery day. As I up the deadlift and squat weight/intensity it is taking longer to heal.

-7 minutes bike
-hyper extensions
-be Bulgarian splits
-barbell only 1 leg RDLs
-voodoo floss elbow
-superD shoulder stuff
-kStarr hip stuff
-rotator cuff(internal external high rep rotations)
-spinal floss
-Eric Cressy stretches


Also, reached the 210 mark! Weighed in at 210.2 this morning. Finally!

Bench tomorrow. I may order this slingshot sleeves.. herderdude do you think there is a chance of dependence? Worth the buy?

Deads on Friday.

Merica
 
Side question for anyone, can you board press with just one other person? I was thinking about getting some boards, or a set, but it is extremely rare I have two people to work out with. Basically actually have a little money for once so I can get a couple small things.

Edit: of is a sling shot plenty for overload?
 
rob112 said:
Side question for anyone, can you board press with just one other person? I was thinking about getting some boards, or a set, but it is extremely rare I have two people to work out with. Basically actually have a little money for once so I can get a couple small things.

Edit: of is a sling shot plenty for overload?
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They have boards w/ 2x2's attached that one other person could hold in place on EFS. You could make it yourself a lot cheaper.

I'll let somebody else chime in on the sling shot question.
 
CincyKiller45 said:
They have boards w/ 2x2's attached that one other person could hold in place. You could make it yourself a lot cheaper. I'll let somebody else chime in on the sling shot question.
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Hmm good point man.

I already have the sling shot so I just was wondering if it is redundant.
 
Place dumbells on each side of the bench. Loop a miniband between them, going over the bench. Lay on top of one of them (since it's a loop..) and place the board on your chest and loop the top part of the band over the board. Reason I say only one, instead of both sections of the band, is it will really pin you down.

You can also shuv a 1 or 2-Board under your shirt.

It won't feel the same as a board, since the weight will sink into it whereas a board sinks into you, but a foam pool noodle/half of a foam roller/or a rolled up towel can work the same
 
and the board would just be another tool like the slingshot is. It'll feel different. Slingshot will give you a bit of rebound, a board won't.
 
I made a 2 and 3 board a couple weeks ago. It is pretty easy and cheap to make, so I see no reason to buy them online. Typically I just have someone hold the board on my chest and I unrack the weight myself, but I bet if I actually could bench some real weight it might be necessary to have a hand off AND someone hold it.
 
Sean and Bolt-thanks guys! I think I'll add this tool to my bench arsenal.

Cincy-lol

Smoker-what the **** is a phone book?
 
rob112 said:
Sean and Bolt-thanks guys! I think I'll add this tool to my bench arsenal.

Cincy-lol

Smoker-what the **** is a phone book?
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Lmao says the guy who only pays cash and has no plastic. Get with the times man
 
Rob, I don't think you'd find yourself dependent on the sleeves. I think they help you work around some stuff and then prevent it from happening after you get it worked around. I usually don't put them on until about 275, but yesterday it was bugging me a little more than usual.
 
herderdude said:
Rob, I don't think you'd find yourself dependent on the sleeves. I think they help you work around some stuff and then prevent it from happening after you get it worked around. I usually don't put them on until about 275, but yesterday it was bugging me a little more than usual.
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Thanks brother. I appreciate the info. I'm gonna get some.
 
Bench
145 x 5, 165 x 5, 185 x 5
Slingshot thumbs off smooth-225 x 5, 245 x 3
Swiss bench-95 x 10, 135 x 8, 145 x 7, 155 x 5(switching grips)
Swiss row, 95 x 10, 135 x 5, 185 x 4, 3, 3
Chest supported row-80 x 3 x 10
Face pull/hammer curl-60 x 15, 12, 12, 15/45's x 4 x 5ea
Tate press-35 x 10, 8, 10, 8


Bb rows feel like my upper back handles the weight more than lower. Bracialradialus was sore again today. Ordering sling shot sleeves. 5's week is lighter in the powerlifting based style so I upped the volume. Still solid workout. Deadlift party on Friday.

Stay classy AM
 
Side note today...

An ex SHW at my gym told me I need to get bigger lats and do more rows to get the bar off my chest better.

Gotta work out a way to get more volume and keep my health.
 
There ya go billy. A word of advice : stop bring a damn Chatty Cathy... You were slowing down my rythm lol

You can use the Swiss bar more if it's easier on your forearm too bro. I forgot to ask how it felt.

I'm gonna bring it Friday so we can row after deads. Also bring your wheel so we can do some ab work. Idk what he has so let's be prepared like adults for once
 
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