MattM Posted November 27, 2011 Share Posted November 27, 2011 All the jack3d guys work out twice a day, that was some good stuff Kelly! Thanks for letting me in the garage so late! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 27, 2011 Share Posted November 27, 2011 I would like to see the "dive bomb". Video... Quote Link to comment Share on other sites More sharing options...
strongman1 Posted November 27, 2011 Author Share Posted November 27, 2011 All the jack3d guys work out twice a day, that was some good stuff Kelly! Thanks for letting me in the garage so late! 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 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted November 27, 2011 Author Share Posted November 27, 2011 (edited) 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 November 27, 2011 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 15, 2011 Author Share Posted December 15, 2011 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. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 22, 2011 Author Share Posted December 22, 2011 (edited) 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 December 22, 2011 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 28, 2011 Author Share Posted December 28, 2011 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 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 28, 2011 Share Posted December 28, 2011 Pressing looks good! The garage is clean.? and organized. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 29, 2011 Author Share Posted December 29, 2011 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 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 3, 2012 Author Share Posted January 3, 2012 (edited) 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 January 3, 2012 by strongman1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 6, 2012 Share Posted January 6, 2012 How do you guys like the Texas Deadlift Bar? 495 x 3 DO Real Nice! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 10, 2012 Author Share Posted January 10, 2012 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. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 10, 2012 Author Share Posted January 10, 2012 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 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 10, 2012 Share Posted January 10, 2012 I love that jump rope circuit! Chicks dig a man with sweet cardio skillz Quote Link to comment Share on other sites More sharing options...
jwdeff Posted January 19, 2012 Share Posted January 19, 2012 Here's the video from today: Quote Link to comment Share on other sites More sharing options...
MattM Posted January 19, 2012 Share Posted January 19, 2012 Thanks for uploading! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 19, 2012 Author Share Posted January 19, 2012 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 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 19, 2012 Author Share Posted January 19, 2012 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 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 20, 2012 Author Share Posted January 20, 2012 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 Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 20, 2012 Share Posted January 20, 2012 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. Quote Link to comment Share on other sites More sharing options...
MattM Posted January 20, 2012 Share Posted January 20, 2012 Hahaha ^^^ Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 21, 2012 Author Share Posted January 21, 2012 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 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 26, 2012 Author Share Posted January 26, 2012 (edited) 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 January 26, 2012 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 26, 2012 Author Share Posted January 26, 2012 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 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 28, 2012 Author Share Posted January 28, 2012 (edited) 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 January 28, 2012 by strongman1 Quote Link to comment Share on other sites More sharing options...
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