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Chalk, Nose Tork, And Steel


strongman1

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I would like to see the "dive bomb". Video...

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All the jack3d guys work out twice a day, that was some good stuff Kelly! Thanks for letting me in the garage so late! :D

No problem, Matt.

I forgot to log the most important movement from last night though, how could I do that:

BAND CURLS

3 x 10

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I would like to see the "dive bomb". Video...

You might be disappointed in what you see. "dive bomb" probably sounds cooler than what it is. What I'm doing is taking no time at all at the "bottom". So I set up, so to speak, when I'm standing, then I slowly lower myself. As soon as my hands hit the bar I pull. So I don't take any time to set my grip. The only reason for this is I've found that my back doesn't hurt as much when I deadlift this way. I'll try to get a video next time I do it with a respectable weight.

Edited by strongman1
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  • 3 weeks later...

I've been a logging failure lately. Hmmm, let's see, recently I did Coan week 1 and week 2. Tweaked my back warming up with 225.

Last week I was in Vegas so only got some minimal training in.

12/14/11 - WED

LOG

clean once

3 x 240

4 x 250 - rep PR

3 x 230 - clean each

CABLE FACE PULLS

3 x 15 x 90

I haven't trained log much over the last year, but the last few sessions with it resulted in PRs.

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12/17/11 - SAT

Deadlifted, but back was not ready for Coan week 3. Did speed at 6 x 3 x 405, which felt easy and fast.

12/21/11 - WED

SQUAT

narrow-ish stance, respectable below parallel I think

3 x 405

6 x 405

REV HYPER

up to

15 x 450

Edited by strongman1
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12/26/11 - Mon

LOG

2 x 270 - clean once. old pr was 270 out of rack.

8 x 210 - c&p each

LAT PULLDOWN

3 x 8 x 230

DB BENCH

15 x 110

BAND PULL APART

4 x 20

log video

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Pressing looks good!

The garage is clean.? and organized.

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Thanks Mike! It's about time for some log PRs.

Yea the garage is pretty clean. James built a nice bar holder, which helps a ton. I even park my truck in the garage now! Who knew garages could be used for storing vehicles?!

12/28/11 - WED

SQUAT

shoulder width ish stance, low bar, chucks, belt

5 x 315

3 x 365

3 x 405

1 x 455

SS BAR GOOD MORNING

2 x 8 x 165

REV HYPER

2 x 15 x 450

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12/29/11 - THUR

CLOSE GRIP BENCH

no back arch

3 x 225

3 x 255

3 x 285

10 x 135 + blues doubled

10 x 155 + blues doubled

12/31/11 - SAT

DEADLIFT

3 x 495 - double over. close to my old PR. Texas Deadlift Bar made a difference here.

425 - some speed sets, but stopped, low back

-circuit-

SLDL

3 x 8 x 225

BARBELL ROW

3 x 8 x 205

LAT PULLDOWN

3 x 8 x 200

GOOD MORNING

AB WHEEL

2 x 8

1/2/12 - MON

LOG

3 x 200

1 x 230

8 x 210 - clean each. took 2 min, conditioning is poor.

5 x 3 x 210 - speed sets - 2min running time

-circuit-

Z BARBELL PRESS

2 x 8 x 105

1 x 8 x 115

CABLE FACE PULLS

2 x 8 x 110

1 x 8 x 120

BAND PULL APARTS

3 x 8

BAND TRICEP EXT

3 x 8

Edited by strongman1
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How do you guys like the Texas Deadlift Bar?

495 x 3 DO Real Nice!

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How do you guys like the Texas Deadlift Bar?

495 x 3 DO Real Nice!

Thanks Mike.

I like the bar a lot. I didn't think it would feel as different as it does. I can feel the "spring" even though I haven't been deadlifting super heavy. I can feel at it 405 if I pull fast. It does make for a slightly differnent movement I think. For example, one of the first times I used it, I pulled the wieght and then had to take step backwards. Sounds minor, but that really never happens to me. The same day, John took a step foward on a rep. I don't think I've ever seen John do that.

So I'd say I like the "spring" at the bottom. A downside is you get a little "whip" at the top, but I mostly notice this when pulling for speed.

I think the diameter is 1/16" smaller than a Texas Power Bar.

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1/5/12 - THURS

CLOSE GRIP BENCH

3 x 295

trying for no arch

some banded speed stuff after

BAND TRICEP EXT

FACE PULLS

BAND PULL APARTS

1/7/12 - SAT

DEADLIFT

455 - stopped - trying different form, rolling the bar in and starting with hips lower. got a pinch in the back after the bar went passed my knees. FMB.

REV HYPER

270, 360, 360

CABLE ROW

POWER SHRUGS

8 x 495, 565, 655

JUMP ROPE

circuit of 250

my right calf cramped up when jumping on just my right foot, I kept going, ended up limping around the rest of the night. Who hurts their calf jumping rope.

1/9/12 - MON

STRICT PRESS

2 x 195

3 x 215 - efs sleeves

Z PRESS

1 x 5 x 130

2 x 5 x 140

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  • 2 weeks later...

Thanks for uploading, James.

1/12/12 - THURS

CLOSE GRIP BENCH

3 x 295 or 305 - can't remember

bands

2 x 6 x 185 + reds doubled

FACE PULLS

1/14/12 - SAT

DEADLIFT

10 x 405 - DO

REV HYPER

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1/16/12 - MON

LOG

2 x 260

7 x 220 - clean each. 2:17s, longest, slowest PR ever

Z PRESS

3 x 5 x 145

FACE PULLS

BAND PULL APART

1/18/12 - WED

SQUAT

about shoulder width stance

4 x 455 - maybe a pr at this stance

LAT PULLDOWN

8 x 230

8 x 250

8 x 270

REV HYPER

12 x 360

15 x 450

AB WHEEL

2 x 8

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1/19/12 - THURS

CLOSE GRIP BENCH

3 x 315 - efs sleeves. easier than I expected

add bands, reds doubled. switch to medium grip

4 x 200

5 x 200

FACE PULLS

3 x 15 x 120

BAND PULL APART

3 x 20

DB REV FLY

2 x 15 x 30

JUMP ROPE

120, 140, 140

done throughout workout

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Kelly, you really need to watch the depth on those squats. You are definitely going WAY TOO DEEP! You need to spread the floor (feet outside the rack - if possible) and hold that lumbar arch. Here is a link to what I'm talking about......

http://www.youtube.com/watch?v=q2ETjS-dmuc&feature=related

Awesome depth on this one..... I really like how involved the spotter was as well.

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That video was a textbook example, John. Thanks for posting. I know that I need to shallow up my squats, and I'll have to start wrapping my knees when I get as shallow as that guy. I like how he had a mirror to his side as well. I'm going to squat like that, except I'm going to look sideways in the mirror to make sure I don't go too deep.

1/21/12 - SAT

DEADLIFT

5 x 405 - was going for a lot more, but got the low back pinch again

POWER SHRUGS

8 x 495

8 x 595

12 x 665

20 x 405

SLDL

1 x 8 x 225

2 x 8 x 235

REV HYPER

10 x 270

10 x 360

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1/12/12 - MON

LOG

7 x 230 - 3 cleans. I think this is a PR.

Z PRESS

2 x 5 x 150

BAND PULL APARTS

3 x 20

BAND CURLS

3 x 10

Edited by strongman1
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1/25/12 - WED

SQUAT

1 x 500 - belt, sleeves - PR with this narrow stance

CABLE LOW ROW

1 x 8 x 230

2 x 8 x 250

AB WHEEL

3 x 8

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1/28/12 - SAT

DEADLIFT

4 x 405

1 x 495 - D.O.

5 x 405

POWER SHRUGS

8 x 595

8 x 685

20 x 545

SLDL

8 x 245

6 x 245 - back sore

REV HYPER

360

450

15 x 540

AB WHEEL

2 x 8

Edited by strongman1
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