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Turff49 Quest for Success

liftandswim said:
Not wrapping the thumb around and squeezing the bar like an inverted pinch (best I can describe it...). The bar will rest a little more in your palm causing less bend in the wrist. Some people don't like it because they think it's unsafe. Idk, I've never had any issues.
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Thanks, I'll give that a try on say 155 for reps.
 
clown007 said:
I like the alternating grip on the EZ Curls. I am going to try that during my next arm workout!
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I have 2 different ez curl bars with very different 'bends'... seems to do the same thing.

turff49 said:
That ended my session. First time doing 185 x 4 on barbell OHP followed by another set of 3. Guess I can up the weight a little or may just do more reps. Kills the wrist though at this weight. HS OHP is just much easier on the wrist...
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Nice lifting Brian

RegisterJr said:
I also use this grip. No thumbs.
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I actually do alot of lifts like this.
 
turff49 said:
Maybe I should've kept at it and I'd have 22's now too...lol
On a good pump day I can squeeze out to almost 18.25-18.5 at a body weight of 200lb
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Nice! I was about there before I hurt myself and haven't been directly working arms hard. I think now I am about 18 with a pump. Had got up to 18.5 with one.
liftandswim said:
Not wrapping the thumb around and squeezing the bar like an inverted pinch (best I can describe it...). The bar will rest a little more in your palm causing less bend in the wrist. Some people don't like it because they think it's unsafe. Idk, I've never had any issues.
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It is "unsafe" however you won't know it is unsafe until you are pressing enough weight that the golgi tendon reflex is activated. Muscles and tendons all have the golgi tendon through them, when your muscle perceives to much stress it automatically forces the muscles to relax. There is nothing you can do about this, it just happens. It is like an inline fuse in a wire if the integrity is challenged the fuse blows to keep everything else safe. If you are lifting with a false grip when this happens your wrists suddenly straighten and you dump the weight directly on your chest / face/ neck.
turff49 said:
Thanks, I'll give that a try on say 155 for reps.
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That would be the right idea instead of trying with the most weight possible. Unless using lighter weights i do not use the false grip any longer. I have seen a couple people eat the bar that way in my years of training. One was a younger kid trying to bench 225 was struggling & I was going to go help spot him, but when he got about 2 inches from lock out his hands tipped up and dumped 225 right on his ribcage. It was crazy to see it sink in then kind of bounce back up almost off his chest before landing back on him. He cracked his sternum and a couple ribs if I remember correctly. Was weird because then we didn't know about that and i asked him why he just let go of the bar like that. He said he didn't it just happened. A few years later during a personal training certi class I learned why it happened.
 
So, the gist of all this is to get a bench that has a few degrees lean. My old bench in vertical position was off about 3-5 degrees from vertical and worked great for OHP. Sadly it's also the bench that collapsed on me when I was doing inclines 12 years ago that led to all my neck surgeries. Had 315 on bar and it collapsed when I went to rack. 315 from incline to decline was no fun. How I'm not dead is a miracle that God only knows.
 
MrKleen73 said:
It is "unsafe" however you won't know it is unsafe until you are pressing enough weight that the golgi tendon reflex is activated. Muscles and tendons all have the golgi tendon through them, when your muscle perceives to much stress it automatically forces the muscles to relax. There is nothing you can do about this, it just happens. It is like an inline fuse in a wire if the integrity is challenged the fuse blows to keep everything else safe. If you are lifting with a false grip when this happens your wrists suddenly straighten and you dump the weight directly on your chest / face/ neck.

.
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Thanks for the insight... tonight's nightmare brought to you by MrKleen!
 
There's 600+ pound benchers who bench with a false grip. And Derek Kendall hit a seated military press of 500lbs with a false grip. Still appreciate the comment though, just saying. I know they may be outliers.
 
turff49 said:
So, the gist of all this is to get a bench that has a few degrees lean. My old bench in vertical position was off about 3-5 degrees from vertical and worked great for OHP. Sadly it's also the bench that collapsed on me when I was doing inclines 12 years ago that led to all my neck surgeries. Had 315 on bar and it collapsed when I went to rack. 315 from incline to decline was no fun. How I'm not dead is a miracle that God only knows.
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Sounds like a roller coaster ride from hell.
 
I was CGBP-ing last week and out of nowhere my wrists turned in on really light weight. Had no idea why, but now makes sense.

I rarely use false grip on anything flat. This was so light I just didn't pay attention.

False grip on OHP and squat feel fine to me though. Even on a struggling weight. Worst case on OHP is it falls away.
 
liftandswim said:
Sounds like a roller coaster ride from hell.
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It was. First thought as I payed in decline position with the bar across the bottom of my chin was my obituary. I was working out at home without the safety bars. I guess my shoulder strength and arm strength is what kept me from killing myself. Inch lower and it would've crushed my throat. Inch higher and it would've shoved my nose through my brain. Somehow I managed to lift it up and back over my head without blowing my rotators. Pure adrenaline or gods will. Only damage was a bruised bottom of chin and it scraped the skin off it and completely obliterated my disc in my neck(didn't find that out for another 8 months).
Always safety first now!!!
 
Decided to hit legs light today as I will do legs again Saturday. Been 9 days since I did them so needed to get them worked in.

Hack squats
150 x 10
240 x 10
330 x 10
420 x 10
510 x 8

Leg press
270 x 10
360 x 10
450 x 10
540 x 10
630 x 10

Leg extensions
120 x 10
135 x 10
150 x 10
165 x 10
180 x 10
195 x 10

Seated leg curls
105 x 10
120 x 10
135 x 10
150 x 10
165 x 10

And that was it. 40 minutes. And not too heavy really but felt it due to the short rest periods. Also weighed myself and I'm down to 196...and I'm not really cutting so time to up cals a little --- more SUSHI!!!
And Protein Pancakes!!!! lol
 
510 on hacks is not going light my friend.
 
Is for me...lol. My max is 700
 
Strong for the average light for Brian the beast!! Awesome work! I always get chills hearing about your benching incident! How's your wife doing and your tooth?
 
liftandswim said:
There's 600+ pound benchers who bench with a false grip. And Derek Kendall hit a seated military press of 500lbs with a false grip. Still appreciate the comment though, just saying. I know they may be outliers.
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Oh there are definitely out liers. Notice I put the quotes around the word unsafe. It is not something that happens all the time. I would almost even call it rare when you consider how many sets have been done with false grips over the years without incidence. However it happens enough that once aware of it I made the change. Especially after witnessing it with that one guy I tried to help before he dropped it. Since it can happen out of nowhere, and there really is no defense once it happens I just make it less likely by not going extremely heavy with that grip, or going to failure with it.

RegisterJr said:
I was CGBP-ing last week and out of nowhere my wrists turned in on really light weight. Had no idea why, but now makes sense.

I rarely use false grip on anything flat. This was so light I just didn't pay attention.

False grip on OHP and squat feel fine to me though. Even on a struggling weight. Worst case on OHP is it falls away.
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Yeah more than likely it was so light you let your wrist completely relax which allowed it to stretch the tendon further causing the reflex. It recognizes tension so a sudden over stretching could trigger it as well. For squats i wouldn't worry at all the weight is supported by your traps / shoulder girdle, and like you said with OHP it is likely you will dump it in front of your if you do.

turff49 said:
So, the gist of all this is to get a bench that has a few degrees lean. My old bench in vertical position was off about 3-5 degrees from vertical and worked great for OHP. Sadly it's also the bench that collapsed on me when I was doing inclines 12 years ago that led to all my neck surgeries. Had 315 on bar and it collapsed when I went to rack. 315 from incline to decline was no fun. How I'm not dead is a miracle that God only knows.
Click to expand...

turff49 said:
It was. First thought as I payed in decline position with the bar across the bottom of my chin was my obituary. I was working out at home without the safety bars. I guess my shoulder strength and arm strength is what kept me from killing myself. Inch lower and it would've crushed my throat. Inch higher and it would've shoved my nose through my brain. Somehow I managed to lift it up and back over my head without blowing my rotators. Pure adrenaline or gods will. Only damage was a bruised bottom of chin and it scraped the skin off it and completely obliterated my disc in my neck(didn't find that out for another 8 months).
Always safety first now!!!
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Exactly. Brian, if looking for a new bench IronMaster has a sweet adjustable bench that also has a lot of great attatchments you can add to it. I will be getting one to replace one of my benches soon.

turff49 said:
Decided to hit legs light today as I will do legs again Saturday. Been 9 days since I did them so needed to get them worked in.

Hack squats
150 x 10
240 x 10
330 x 10
420 x 10
510 x 8

Leg press
270 x 10
360 x 10
450 x 10
540 x 10
630 x 10

Leg extensions
120 x 10
135 x 10
150 x 10
165 x 10
180 x 10
195 x 10

Seated leg curls
105 x 10
120 x 10
135 x 10
150 x 10
165 x 10

And that was it. 40 minutes. And not too heavy really but felt it due to the short rest periods. Also weighed myself and I'm down to 196...and I'm not really cutting so time to up cals a little --- more SUSHI!!!
And Protein Pancakes!!!! lol
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Nice work and down to 196 huh? You must be looking pretty lean again!
 
X2 for the Ironmaster. They pop up on Craigslist and eBay as well.
 
I need to make an IFTT for that so I get alerts if one shows up in my area.
 
Looking too lean...lol bumping cals back up to 3000 over the next few weeks. Wasn't time for a true cut.
I've been watching Craigslist for awhile now. Nothing yet in my driving area.
 
^lol
 
Yeah they aren't too easy to come by a good bench. Tons of so so benches on there. Also a lot of people who seem to think things do not devalue over time. I see some older bottom level benches / racks that were 500 brand new 10 years ago trying to get 450 out of it...
 
Yeah, Macy bench $400 only a slight tear on bench...lol
 
Wasn't sure if I'd get my workout in today or not. But the rain held off and chest it was...

Everything was done as pause reps today and dang they wore me out...lol

Incline BB press pause reps
135 x 10
135 x 10
185 x 10
185 x 10
225 x 5
225 x 5

Incline DB press pause reps
60 x 10
70 x 10
80 x 10
80 x 8
80 x 8

Incline DB flyes pause reps
50 x 10
50 x 8
50 x 8
50 x 6 these friggin killed me at this point.

And I was toast!
 
Beast! Those pauses seem to add 10 lbs to the actual lifted weight doesn't it?!
 
Nice work, really getting that CNS involved with all those pauses too. Brutal!
 
Check out today's arm workout! I was pretty stoked with what I did when I was finished. Actually hit arm PR's...lol

Standing Alternating DB curls supinated
50 x 10
50 x 10
50 x 8
50 x 10

Ez bar curls
70 x 15 wide
70 x 15 narrow
90 x 12 wide
90 x 12 narrow
105 x 10 wide
105 x 10 narrow
115 x 8 wide
115 x 8 narrow
125 x 8 wide
125 x 8 narrow Rep PR on the 125's duel set

Skull Crushers
70 x 30 wide
70 x 30 narrow
90 x 15 wide
90 x 15 narrow
105 x 10 wide
105 x 10 narrow
115 x 8 wide
115 x 8 narrow
125 x 8 wide - wide PR
125 x 5 narrow - tri's were toast

Standing Alternating DB curls
50 x 10 x 2 just for the final bicep pump
My arms are throbbing!
I hadn't planned on going this heavy when I started but when I did the DB curls I knew it just felt right and 125 wasn't going to be an issue. Drop all those sets I bet I could hit 145-150 on skull crushers. The ez curls not sure if I could've hit more than 135 for any real reps as they felt heavy to get going...
Rest times were anywhere from 1-3 plus minutes depending on how heavy the last set was.
 
turff49 said:
Check out today's arm workout! I was pretty stoked with what I did when I was finished. Actually hit arm PR's...lol

Standing Alternating DB curls supinated
50 x 10
50 x 10
50 x 8
50 x 10

Ez bar curls
70 x 15 wide
70 x 15 narrow
90 x 12 wide
90 x 12 narrow
105 x 10 wide
105 x 10 narrow
115 x 8 wide
115 x 8 narrow
125 x 8 wide
125 x 8 narrow Rep PR on the 125's duel set

Skull Crushers
70 x 30 wide
70 x 30 narrow
90 x 15 wide
90 x 15 narrow
105 x 10 wide
105 x 10 narrow
115 x 8 wide
115 x 8 narrow
125 x 8 wide - wide PR
125 x 5 narrow - tri's were toast

Standing Alternating DB curls
50 x 10 x 2 just for the final bicep pump
My arms are throbbing!
I hadn't planned on going this heavy when I started but when I did the DB curls I knew it just felt right and 125 wasn't going to be an issue. Drop all those sets I bet I could hit 145-150 on skull crushers. The ez curls not sure if I could've hit more than 135 for any real reps as they felt heavy to get going...
Rest times were anywhere from 1-3 plus minutes depending on how heavy the last set was.
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"Holy Arm-Volume Batman"!
I really like the alternating grip between sets.
 
Now THAT is an awesome arm session! I bet those arms are growing!
 
Yeah, still feeling it this morning, nice big bowl of ice cream helped last night though! Will hit back later today...I hope...
 
Got my Back session in today and arms were still sore from yesterday...but must push through...

One arm BB rows SS with Meadows Rows
45 x 10 / 45 x 10
70 x 10 / 70 x 10
95 x 10 / 95 x 10
120 x 10 / 120 x 10
130 x 8 / 130 x 8L 7R 4 minute rest before next set
145 x 7 / 145 x 5

Chin-ups
BW x 10
BW x 10
BW x 8
BW x 7

Barbell shrugs 3sec pause each rep
135 x 15
225 x 10
295 x 10
345 x 7

And my back is smoked... and I'm famished...
 
Nah, I had almost 1lb of pulled pork BBQ with some red potatoes and green beans.
 
turff49 said:
Nah, I had almost 1lb of pulled pork BBQ with some red potatoes and green beans.
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Must be a synchronicity sorta thing .... I've been eating pork most of the week .... Got a couple huge pork loins from Costco and cooked them up nice and spicy right. Been taking pork and rice for lunch all week .... come to think of it that may be why nobody has been getting to close to me these past couple days ;) that pork-all-week afterburn can really catch up with ya
 
Curling 125x8 on both grips is sick!
 
MrKleen73 said:
Curling 125x8 on both grips is sick!
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Thanks. My whole body was sore after doing those. You tighten every muscle up and channel the energy to the biceps. Abs and quads in particular while trying to maintain form.
 
Late night workout last night after spending 12 hours driving and another 3 at the worksite. The hotel has DBs to 50's and a decent bench.

Incline DB's at medium angle, then medium high, then high, then total upright for shoulder presses
50 x 15 each angle x 3 sets
50 x 12 each angle x 3 sets
50 x 10 each angle x 3 sets

Between each set was a set of DB curls with 40's

No rest between each angle except to change the angle. Was a great 30 minute pump session!

Had to be at the job site at 0630 so hopefully I can get another session in later today...
 
And got a lunch workout in at the hotel gym. It's interesting how we mix things up when out of our norm.

Dan skull crushers ss DB curls
35 x 20 / 45 x 15
40 x 15 / 45 x 15
45 x 15 / 50 x 10
50 x 15 / 50 x 10

Incline DB flues ss with front and side laterals

50 x 10 / 20 x 12 / 20 x 12 x 4 sets of each

Rear delt raises
40 x 10 x 5 sets

Shrugs
50 x 20 x 5 sets

Another quick session with short rest times. It was effective though!
 
Fl a little behind, but I see you're still crushing it. Literally, on that skull crusher PR. Nice job Brian.
 
Freaking strong work Brian!!!!!
 
Way to keep at it!
 
Workout today was the same as the other day except it was about 15 sets of 20 with the 50's. I'll be so glad to get home tomorrow night... Working some strange hours on this one...
 
Will catch up on all logs when I get a few minutes...
 
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