Jump to content

Road To Coc#4 - Time To Get This Done!


Recommended Posts

Paul Savage

LOL Jedder says i'm hiding in my log and i should be a real man and compete in the world series - i challenged him to a power slam contest! :tongue

Thanks Chez. Cannon, not yet. Though i might have a bash after a couple more sessions just for you. I actually have three 4's (easy,medium,hard).

August 16th 2010

Bench press 90kg x ? plus two drops

incline smith 2 plates 2 x 15

smith behind neck 2 plates 2 x 12

cable lateral superset with cable cross over 2 sets

pushdowns 3 drop set

decline crunch 10kg behind neck x ? plus drop

Searched all around this old (about 100 years) gym and i could not find but 2 maybe 4 plates half decent for pinching, well 5 but one was a 20kg plate, and the others were 15kgs and 35lbs, and not even romotely close to each other in size so i can't put three together either :angry:

Link to post
Share on other sites
  • Replies 1.2k
  • Created
  • Last Reply

Top Posters In This Topic

  • Paul Savage

    930

  • mobsterone

    33

  • Geralt

    23

  • Alawadhi

    23

Top Posters In This Topic

Popular Posts

Yeah about two minutes after asking I saw it. It does look good. I'd hate the hub but the rest looks fine. The $40,000 is spread over ALL the events at that expo I think (inc a/w) and not just the 'ar

I will finally pipe in here. I think everyone had their say via clogging up Paul's training log. So, if everyone wants to continue with the debate, open a new thread elsewhere so as to not cont

Regarding the use of 'easy' plates. I'm reminded of a 'cheaters' post Clay Edgin put up some years back. In it he admitted to going out of his way to find the easiest stuff top bend, fold and so on. T

Posted Images

Paul Savage

weight at gym = 225lbs waist this morning = 34 5/8"

August 20th 2011

bunch of RC stuff

standing smith press +25kg a side x ?? + two drops

incline smith +30kg a side x 15 + two drops

dumbbell bench press 34kg x 10 + two drops

incline dumbbell flys 22kg x ?? + two drops

dips bw+8kg dumbbell x 12 superset with cable cross over + drop

dumbbell laterals 14kg x ?? + two drop

machine laterals 150lbs x ?? + two drops

tricep extensions machine 160lbs x ?? plus drop

tricep pushdown 70lbs x ?? superset with rope overhead extension 30lbs x ??

close grip bench press 70kg x 10

crunches x ??

Link to post
Share on other sites
Paul Savage

August 22nd 2011

6 sets calf's

5 sets one leg extensions

squats 105kg x 10

(E) coc #4 deep set paused 2 x 1 + 3 reps right / 3 x 1 left

low mounted HG400 no set reps each hand

low rack pull 200kg + blue bands x 3 overhand grip

towel grip 6" def deadlift doubled grip 160kg x 6, regular grip 185kg x 6 + two drops

underhand rows towel wrap 120kg x 6 + drop

power shrugs underhand grip 185kg x 10 + two drops

pinch two 35lb plates (poor fit) x high pulls

25kg blockweight gloved lifts to bench for ?? reps

gloved wide pinch hold with block + band + weight x ?? seconds

20kg plate wrist curls x 10

towel grip hammer curl triple drop set against bands

curl machine drop set

2 sets levering each way

reverse curls

extensors

thumbscrew drop sets starting with 6 bands

Decided to have a bash on regular grippers today instead. That one is my easiest #4, has a narrow spread but is pretty tough at the close, has been sat in chalk for a year and not been oiled. I don't have my grippers cal'd yet but to sum it up, what i can do with this gripper any day of the week would be what i can do with my medium #4 on a strong day (rested from work etc). Will go back to thick handle grippers only next workout, i don't want to bruise my palms.

p.s sorry for the lack of tan and stupid looking posing at the end, i am a fan of bodybuilding but certainly not one myself, it is just an effort to show progression (obviously that comes in both body as well as strength).

Link to post
Share on other sites

How did people miss this!?

That's impressive # 4 close even if you say its an easy one. There arent many videos of any #4 close.

Link to post
Share on other sites
Paul Savage

Thanks guys, strength is feeling pretty decent considering the weight cut. Gonna start doing HG500 choker work after 1 or 2 more sessions (though i do need to find a choker big enough) but thinking of working in some deep set reps with the easy #4 every couple workouts, should help my strength at the close. Would like to get 5 with a pause set right and 2 with left, both would be personal bests so would get the ball rolling.

August 23rd 2011

bunch of RC stuff

standing smith press 25kg a side x 12

smith bench press 40kg a side x ?? plus drop

smith incline press 35kg a side x ?? plus drop

dip machine leaning far over 3 sets x 10-12

incline dumbbell fly 24kg x ?? plus drop

cable side lateral ?? x ?? plus drop

dip machine leaning back 3 sets 10-12

cable reverse grip extension 3 drop sets

Edited by Paul Savage
Link to post
Share on other sites
Paul Savage

August 28th 2011

bodyweight at gym = 224lbs

leg extensions

low box squat against red bands 110kg x 3

low rack deadlift against red bands overhand grip 150kg x 3, 190kg x 1, fail @ 210kg

high rack deadlift towel grip 220kg x 5 (re grips)

deadlift overhand grip 150kg x ??

smith power shrugs 95kg a side x 15

barbell row underhand grip 110kg x 10 plus drop

lat pulldowns 3 drop set

dumbbell concentration curls 2 x 3 drop sets

giant set with drops kettelbell wrist curls, plate wrist curl, reverse curl ez bar

dumbbell hold by ends 8kg's superset with rope machine max setting x 60 seconds (woolen gloves on for both)

thumbscrew 3 drop set each hand

For some reason the 190kg rack dead did not record (is 170 in the vid) but was pretty happy with that considering 160kg was probably harder in the vid i shot a month ago. 210kg was a bit optimistic but something to aim for next time. My hands are getting beat up in regards to the skin, going to have to start wearing gloves when gripping bars i think. Will be lifting what i can without then using straps.

Link to post
Share on other sites
Paul Savage

August 29th 2011

bunch of RC work

standing strict press 50kg x 10, 60kg x ??

incline bench press 60kg 3 x 10

bench press 60kg x ??

overhead straight bar extension 2 x 3 drop set

pushdowns 3 sets 10-12

cable cross over 3 drop set

side lateral machine 3 drop set

crunch machine 2 x 3 drop set

crunches x ??

calf raise 3 sets 10-12

Struggled, beat up from yesterday. Waist was 34 3/8" this morning.

Link to post
Share on other sites
Paul Savage

September 1st 2011

Bunch of RC work

push press against bands 85kg x 1, 65kg x 6

55kg dumbbell presses each arm

reverse green bands deadlift 270kg x 3 (overhand in gloves), 300kg x no

155kg speed deadlift 5 x 3 45 seconds rest

front squats against red bands 3 x 3 85kg superset with lying leg curls

3 sets leg extensions superset with standing calf raises

decline crunches drop set superset with dumbbell side bends 55kg x 10/10

Beat up for this, traps shot and lower back still sore, would have had that 300 otherwise. Had no power off the floor.

Seen a strongman competition i want to do last minute so starting training for that, should not effect my goals with grip as i will be training my grip very hard anyway. Is Cheshires strongest man U105kg, events are..

Overhead medley 105kg log / 110kg axle / 55kg dumbbell / 120kg axle

Keg toss 1 x 10kg 2 x 15kg 2 x 20kg

Arm over Arm with a van

Deadlif for reps @ 240kg

Farmers hold @ 140kg each hand

Yoke race @ 300kg for 20m

(75 second time limits)

If i had more time to train i'm sure the events would be good for me, obviously deadlift is never good but will just see how things go. I have only 3 events sessions to hopefully get a little stronger and at least develop half the foot speed i would usually have with a yoke. Don't think i will be able to train keg toss so that event might come down to luck.

Edited by Paul Savage
Link to post
Share on other sites
Paul Savage

September 2nd 2011

Didn't do much just incline dumbbell presses with hammer grip, reverse grip floor presses and a 3 rotations of an upper body circuit for arms, shoulders and chest.

Link to post
Share on other sites
Paul Savage

September 6th 2011

Beat up, struggling.

Bunch of overhead work for the medley - log was way worse than terrible, couldn't get it set on my shoulders / drive my legs into it. Need to change this quick or will be very bad for me.

Some grip work with blob (25kg) and thick handle dumbbell (64kg 2.5") then deadlifts in hardest position for me to pull from, set chains on it but not very well, may as well of had straight weight on looking at the vid. Think top single was 220kg plus the chains, i was just adding 20kg till i wasn't sure i could 20kg more.

Went downstairs for the farmers hold and yoke, back was far too shot to do arm over arm. Did two sets of reps to failure on BC500 gripper (in an effort to make the grip harder for the farmers) then did 100kg plus the farmers (110kg?) for about 65 seconds. Grip didn't really move but holy trap pain, and the pick up was WAY too heavy. I figured this event would be good for me but depends on the pick up height and how fried my back is. Never actually done this before.

Yoke next, did a run with it empty then thought f the warm up and loaded 200k on it. Did 3 runs of that, then put some 10's on for the last set. Started to rain heavy on the last light run so rushed for the heavier one. Drop'd it twice then went the rest of the way. Very slow but think i just rushed, probably trying to impress mark or just didn't factor in extra weight. Think that's 300kg (contest weight) with the yoke included though, and honestly it felt light, i just need some rest/practice.

Then did some lower body, upper body and grip/wrist assistance work.

Couple clips -

Link to post
Share on other sites

August 22nd 2011

6 sets calf's

5 sets one leg extensions

squats 105kg x 10

(E) coc #4 deep set paused 2 x 1 + 3 reps right / 3 x 1 left

low mounted HG400 no set reps each hand

low rack pull 200kg + blue bands x 3 overhand grip

towel grip 6" def deadlift doubled grip 160kg x 6, regular grip 185kg x 6 + two drops

underhand rows towel wrap 120kg x 6 + drop

power shrugs underhand grip 185kg x 10 + two drops

pinch two 35lb plates (poor fit) x high pulls

25kg blockweight gloved lifts to bench for ?? reps

gloved wide pinch hold with block + band + weight x ?? seconds

20kg plate wrist curls x 10

towel grip hammer curl triple drop set against bands

curl machine drop set

2 sets levering each way

reverse curls

extensors

thumbscrew drop sets starting with 6 bands

Decided to have a bash on regular grippers today instead. That one is my easiest #4, has a narrow spread but is pretty tough at the close, has been sat in chalk for a year and not been oiled. I don't have my grippers cal'd yet but to sum it up, what i can do with this gripper any day of the week would be what i can do with my medium #4 on a strong day (rested from work etc). Will go back to thick handle grippers only next workout, i don't want to bruise my palms.

p.s sorry for the lack of tan and stupid looking posing at the end, i am a fan of bodybuilding but certainly not one myself, it is just an effort to show progression (obviously that comes in both body as well as strength).

Very good overall workout and great work on your #4 easy or not, keep going :rock

Link to post
Share on other sites
Paul Savage

Cheers big t, will do.

I have to go to Rochdale monday for work and it will be very tough (i work for carpetright so this is not the only strongman lifting i do) day so no way i could train tuesday as plan'd, i instead booked the day off today and got after it. Obviously not fully recovered, have not trained anywhere near 100% yet for this comp but i will do what i have to.

September 11th 2011

- Overhead work. Axle upto 100kg push press, 110kg jerk, then some work against bands with the log and axle, followed up with log strict presses. This again went terribly, i think i have done 110kg for 3 push press on axle before. Not getting the pop out of legs i want. Injured knee started to hurt.

- Reverse band deadlifts on the axle. Worked upto a double with 280kg rehband only. Then did what was supposed to be a couple sets for speed with 170kg beltless standing on plates, however they were about as fast as Usain bolt, whilst carrying a small elephant. I have no leg drive off the floor with the knee, legs not firing. Need to find my oly lifting shoes.

- Arm over arm simulation on the seated row machine. I wrap'd a towel round the handle, put the stack on and hooked a red band to it. Did two 3 drop sets, one without chalk, one with. Very tough on the grip and was painful on the knee.

- Frame hold with straps and gloves on. Warm'd up with shrugs without the straps upto 140kg of plates on the frame. Unfortunately this one has spinning handles so i decided to put the gloves on to save my skin and wrists (these straps cut me), however this still worked out to be tougher than a regular farmer grip. Straps were not going on right. I started with 280kg and did drop sets all the way till one plate was left. I wanted to hold a heavy weight but also push past the mental block of having to stand with the weights for far longer than my body wants me to.

- Yoke. Did 2 longer runs with 260kg in rehband belt, not trying to go super fast just wanted to get used to moving with the weight. After that i did a shorter but faster run with no belt.

- Medley of sorts. Did 160kg yoke for speed followed by plate swings/raises starting with a 50kg plate, then dropping to a 20kg and a 10kg. Did this twice and supersetted the last one with pass out and die haha

- Lat pulldown triple drop set and done.

Bust up pretty bad.

http://www.youtube.com/watch?v=ulDAtR1ihPs

Edited by Paul Savage
Link to post
Share on other sites
Paul Savage

My laptop had some kind of fit and somehow managed to delete the above video, working link

September 14th 2011

Weight upon waking 102kg. Waist 34 1/4".

Push press against bands upto 69kg x 3, 80kg x fail, then jerks upto 90kg x 1

Push press 80kg x 8

Strict plate press against bands 25kg 2 x ?? (hooked them up to the hole in the plate where you grip it)

Dumbbell press 36kg x loads of presses as well as snatches

Alternate front lateral raises 20kg dumbbells x ?? plus drop

Side lateral machine 100lbs x ??

Incline dumbbell flys 20kg x ?? supetset with 36kg dumbbell flat extensions x ??

Overhead ez cable extensions 3 drop set

Assisted dip machine x load of reps

At the gym i only weighed 101.75kg fully clothed with shoes on, and it was half 8 at night so i had several meals in me. I weighed the bar that to me feels much heavier than 20kg (everything at this gym feels heavier than it should!), and it only weighed 21kg. I then weighed a 16kg kettlebell and it weighed less 15.4kg. I would imagine those are certified weights and cant be wrong. If scales are off by that would put me roughly 104-105kg in shoes/clothes. This would make more sense. Started loading up on creatine today anyway.

Feels like dumbbell press is most likely best pressing event for me. Snatching this was easier than pressing it though i was worn out in the shoulders. Felt like i could throw it well over my head.

  • Like 1
Link to post
Share on other sites
Paul Savage

September 16th 2011

standing calf raises 3 x ??

plate swings/raises 25kg 3 x 5

plate stiff leg deadlift superset with lying leg curl x 3 sets

low rack pull upto singles with 240kg

concept 2 rower 100m x epic fail (was going well but came off seat)

pull ups x 15/10 superset with lying straight bar rows

arm over arm simulation on seated row upto 295lb stack + blue band with drop sets

smith machine power shrugs upto 260kg in plates with drop sets

decline crunches superset with dumbbell side bends for 3 sets

curl machine 4 sets upto 180lbs

rope pulley machine max resistance 3 sets 60 seconds all out with 60 seconds rest between

Low on energy today, core felt shot. Skin on hands painful.

Link to post
Share on other sites
Paul Savage

September 19th 2011

Overhead press

>strict<

- 25kg x ??

(add bands)

- 25kg x 10

- 45kg x 5

>push press<

- 65kg x 3

- 75kg 5 x 3

plate press 40kg 2 x ??

paused close grip bench press against red bands 85kg x 7 (had couple more)

plate raise 25kg 2 x 8

side lateral machine upto 6 plates plus drop

incline cable fly x ?? superset with flat dumbbell extension 40kg x ??

Probably not strong by a 6 year old girls standards, but stronger than recent sessions.

Link to post
Share on other sites
Paul Savage

September 21st 2011

reverse band deadlift with greens 300kg x 1 (destroyed it)

rack pulls few inch below knee 225kg x 5 (loads more there)

Didn't want to push this close to the show / going oly gym tomorrow.

Some proper rest as well as loading up on creatine made for an easy 300kg reverse band, had a couple reps in me - could do with putting a lot of work into my quads/hams/glutes/upper back after this comp, but happy with that.

Link to post
Share on other sites

September 19th 2011

Overhead press

>strict<

- 25kg x ??

(add bands)

- 25kg x 10

- 45kg x 5

>push press<

- 65kg x 3

- 75kg 5 x 3

plate press 40kg 2 x ??

paused close grip bench press against red bands 85kg x 7 (had couple more)

plate raise 25kg 2 x 8

side lateral machine upto 6 plates plus drop

incline cable fly x ?? superset with flat dumbbell extension 40kg x ??

Probably not strong by a 6 year old girls standards, but stronger than recent sessions.

Nice all around workout here

Link to post
Share on other sites
Paul Savage

My overhead needs a lot of work T.

September 22nd 2011

Bunch of overhead, mainly strict. My shoulders are really weak. Only went upto 92kg on the log because it again felt completely off, for some reason my grip and wrists were really feeling it after the log, my hand positioning must be off or something.

Yoke upto couple runs with 300kg and then drop'd to 260 for speed. I'm not sure i was quick but was not heavy.

Had a little play with the 64k 2.5" bell, couple crappy high pulls with no chalk (left it in the damn lock up) then some reps in gloves (4/3).

Arm over arm simulation on seated row upto stack + green & red bands for 5 pulls. Easy enough but didn't want to push.

Bunch of pull ups on axle and with towel.

Smith power shrugs in gloves upto 200k in plates (bar was thick and hard to grip)

Hammer curls with 31kg 2.5in bell then concentration curls with 20kg 2.5in bell.

Giant set crunches x 12, 31k 2.5in bell (thumbless grip with curl'd wrist) side bends, extensors for 3 laps.

Some clips of yesterday and today..

Link to post
Share on other sites
Paul Savage

September 26th 2011

In the words of Svend Karlsen..THE WIKING PRESS!!!

- strict 85kg x 3 (easy)

- with legs (no dip) 110kg, 120kg, 130kg x 3 >these weights had no idea what i was about to do to them! DESTROYED the 130<

standing plate press 60kg (three 20's) x 6 plus two drops

plate raises 20kg 2 x ?? >i was throwing this in the air easily using just shoulders. I think the kegs will fly, only problem is i have no idea where to<

side lateral machine 2 x 8-12

rear delt machine 2 x 8-12

incline bench press 60kg x 20

dumbbell flys 17kg x ??

dumbbell concentrate curl 20kg x 12/12

decline crunches x ?? >need to do heavy ab/core work after this show, had injury to oblique<

5 minutes cross trainer followed by 5 minutes stair master = jelly legs

Previous best on that viking press was 100kg x 7 before failing and i used to use it a lot. What the heck am i doing wrong with the damn log i don't know, should be WAY easier.

Just one more session (cardio only) to go till comp.

After this i plan on doing an open comp in a couple months. Events are:

- viking press 130kg

- farmers hold 140kg per hand

- stones over yoke 110 ,130, 150, 170kg

- apollon's axle deadlift , last man standing

- carry and load medley ,4 objects from 90-130kg

Hopefully the axle is without straps, will have a good chance then since viking went well tonight. Will start working HG500 choker closes in when i recover from this comp, take things from there as far as the #4 goal goes. Another grip related goal i would like to accomplish before the years end is one hand clean and press of the 2.5in 64kg bell at oly gym. Judging from the high pulls without chalk and the way it's been feeling, i reckon i can snatch it someday.

Link to post
Share on other sites
Paul Savage

October 1st 2011 - Cheshires strongest man U105kg

Write up

Made a pretty bad cock up and was a bit dehydrated today, i had too much caffine in morning without drinking enough water, combine this with the heat and i had sweated too much weight out on the way to the comp. I weighed in at 101.8kg and i am almost 107kg now and still most likely not fully hydrated. I think the heat last night didnt help either. Seeing how much im weighing now this must have been the reason i was cramping (the worst i can remember having).

Overhead medley - Coming in i felt like i would most likely fail the log or get all of them, and it was the first one. Felt close but couldn't do it. Guess i'm just that weak at log then, odd. Three other guys did not get it either but still no points so did not matter.

Farmers hold - At first i was fine, felt light compared to what i thought it would, even to pick up, i struggled more with 110's not long back. After maybe 30 seconds i cramped up in my left lat, i did well to not drop and luckily managed to get the cramp under control with a bit of movement but it was really weakening my hold. Not long after the cramp started id gone from rock solid to barely hanging on. Held to 48 seconds then it went to my fingers and i was forced to put down as stupidly enough id placed my foot below the farmers. Not worth a broken foot to get an extra 10 seconds. Terrible result for me but shit happens. Was happy with how strong my body was at standing up compared to the first time i tried it with the 110's though. Want to get minute 30 for my next comp.

Arm over arm - Would always expect myself to win this, it's my best event. I did not win, which annoyed me a lot. Why it annoyed me so much was that i didn't lose due to not being strong enough (this i can except), i lost because i forgot to tell shane to feed the rope from the left, which is the exact same thing that happened last time i did this in competition - what an idiot!! It totally confuses me and messes me up big time, i knew straight away it would be beat by a good margin, i could have cut my time almost in half. Again, terrible result, i WILL get this event right next time!

Yoke - Have hardly ever trained this event but has felt pretty good in training, i knew i wouldnt win it but was expecting no more than 15 seconds. I got 38! Felt fine at first but all of a sudden it was draging me to the ground, they did make it 310 but i think the problem was the incline, i needed a tighter sqeeze on it and to slow down. Im thinking the incline was throwing me off balance and it really shot more core, i had to take a break near the end because my back was so fried (why it took so long). Seems my yoke needs more work. After this event my right calf cramped up very badly, was like Brian Shaw grabed my foot and tried to get my toes to touch my knee.

Deadlift - This felt great warming up on the 120kg from the overhead medley, so i was hoping to get at least 5. I noticed the guys before me were struggling, and knowing there PB's i knew 5 was not happening (it must have been heavier), got 1 and came just short on the second. Amazingly, this was joint 4th. Best ever placing on a deadlift event! Great result.

Medley - With me doing almost no cardio leading up to this and the cramping in my calves i did not want to push in this. Went medium pace on both farmers and sand bags just to make sure i didnt get hurt, gas out etc Was easier than i expected, could have done this quicker but was happy to finish it pretty well.

6th place, missed out on top 5 by a point - heh

Great day though, good bunch of fella's and a well ran comp, especially considering was only the two of them.. On to the next.

Bodyweight went to 108kg before the night was over, 6.2kg up from weigh ins. Both calves have been f'd since but my right one has been stupid sore, after the adrenaline/buzz from the comp wore off i was struggling to walk.

Starting training for muscle inc comp. Gonna be training with my brother as he wants to do the inters (would be his second comp).

October 3rd 2011

viking press

- strict warm up sets of 5's

>add bands<

- 2 sets of 3 strict

(push press)

- 75kg x 3

- 100kg x 2 (machine moved on second but failed 3rd, heavy lockout)

>straight weight<

- 100kg x 13 (6 rep pb)

strict plate press

- 60kg x 4 (heavy today)

- 25kg + bands x 12 (bit too light)

plate raise

- 25kg x ??

- 25kg, 20kg, 15kg, 10kg x max reps

side lateral machine superset with rear delt machine x two 3 drop sets on each

dips leaning far over x 20 @ bodyweight

incline bench press 60kg x ??

incline dumbbell flys 12kg x ??

plate hammer curl

- 20kg plate x ??

- 25kg, 20kg, 15kg, 10kg x max reps (15+ to start on 25, bit light)

(very fast paced for conditioning, 30-45 seconds rest on everything but couple exercises)

Followed this up immediately with 10 minutes on the stair master, aerobic setting on lvl 7.

Felt a bit weak, joints sore etc to be expected 2 days after comp but good session.

Link to post
Share on other sites
Paul Savage

Thought up a routine to do for the next month or so, will be sticking to the gym for a little while..

Monday - max effort pressing, straight weight, 2 exercises, shoulder assistence

Tuesday - off

Wednesday - max effort deadlift/squat, straight weight, one exercise each, assistence (includes grip training)

Thursday - dynamic effort pressing, with bands, 2 exerices, chest assistence

Friday - off

Saturday - dynamic effort deadlift/squat, with bands, 2 exercises, assistence

Sunday - off

Assistence will be done in strictly giant sets, super sets, or drop sets and will take no longer than 5 minutes on each day. I will also do 10 minutes of (hard) cardio at the end of every workout and 30 minutes on saturday, so 1 hour total each week. I really want to come in good condition for my next contest and it will help with recovery between workouts. I am hoping the dynamic effort will help me be more explosive, feel like i am getting slow. The two main exercises on each day will be one of a couple variations or the same each week e.g pressing max effort will be viking press and one arm dumbbell press, for dynamic effort will be barbell strict press and plate press.

Will be interesting to see how i improve on a westside type routine like this, i can't recall of ever doing one.

October 5th 2011

Max effort Deadlift/Squat

- weighted abs superset with dumbbell side bends for 3 sets

- 18" deadlift upto 240kg x 2

- 3/4" rack squats (starting off the pins) upto 180kg x 5

- frame hold upto 220kg x 47 seconds

- giant set for assistance (hamstrings, glutes, back, biceps, grip - 2 laps no rest)

Hurt my upper/middle back on the right side at some point warming up for deadlifts, didn't feel anything doing them just something inbetween sets. Have had this injury many times in same place, should be able to foam roll it out no problem, just couldn't push on the deads. The frame at this gym has a pretty tough grip on it, handles a bit too thin for me and very slick paint job. Better to be hard though. Was obviously not fully recovered from the comp for this, i just wanted to stick to the routine. I fried my grip out last night getting the HG500 in a choker (left palm feels bruised), and then basically forgot to do it today haha i remembered just before i did the working set on frame hold and gave it a quick bash, 1/8" off right so no doubt can close it fresh.

Link to post
Share on other sites

Savage: I believe in you. If'n you ever feel like breaking the record for real let me know, I'll get a certified spring from David for my Vulcan and you can have a go with his spring. But contact me on FB first: Neil Belcher.

Link to post
Share on other sites
Paul Savage

Will add you, could do with calibrating my grippers at some point. Suppose it is the standard now but not really interested in Vulcan at the moment, only IM#4 and HG500. Thinking i did lvl21 on yours? could have done more whatever it was, one of the easier ones id tried.

October 6th 2011

Dynamic effort pressing

rear delt machine 3 drop set

seated calf machine 3 drop set

rc work

standing barbell press, strict, 37.5kg 5 x 3 30 seconds rest between

standing plate press, strict, 25kg 5 x 3 30 seconds rest between

assistance (chest) incline dumbbell press, palms facing, 25kg superset with 36kg flat dumbbell extension for 2 sets

cable cross over drop set

bike on hills lvl 12 10 minutes

Good session. My brother wanted to meet us straight from work and forgot the bands but actually i think it's best to not use the bands all the time for DE and never for ME, i think the difference in weight is the main thing.

Not sure if deadlift is 18 inch now, need confirmation on that.

Link to post
Share on other sites
Paul Savage

October 8th 2011

Dynamic effort squat & deadlift

ab machine 3 weighted sets superset with dumbbell side bends

lying leg raise off bench to failure

front squat, paused in hole upto 50kg for 5 sets of 2 reps

deadlift upto 90kg for 5 sets of 2 reps

30 minutes cardio - stepper lvl 5, treadmill incline 12.5 speed 5, cross trainer lvl 7 all set to fat burn

Deadlifts felt good, front squats could have been faster but the leg power should come back pretty quick. legs are taking a pounding with this routine. Definately liking the DE training.

Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.


×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.