Guest drfish Posted June 26, 2008 Share Posted June 26, 2008 On a side note, is your signature serious? Did you really bench 500 lbs? Goals, my man, goals. As far as the back position goes...take some time to cruise through and find as many stone loading videos as you can. You seen, 'round back lifting' as it is termed isn't inherently bad, in fact it is the legitimate style of odd object lifting. Now, some legitimate professionals you know in the field may take objection to this but riddle my this; is the back for some reason the only "body part" that is designed for use solely in a static or isometric fashion? Seriously, as you practice and bcome stronger this action will feel much more effective and natural. Also, they are called spinal erectors...as in to erect the spine both in extension and statically. Also, also, erect. Also, also, also, as you approach a few more medicinal types with issues stemming from your new found hobby prepare for even longer blank stares and more precise prescriptions of adopting a sedentary and pathetic waste of oxygen lifestyle simialar to their own. Bunch of wankers. I'll have to study some videos of stone loading. Just from memory, when I watch you guys, I see rounding in the upper back, but not as much as I see in myself. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted June 26, 2008 Share Posted June 26, 2008 (edited) 6/25/08 Speed Box Band Squat - Low Box - below parallel - Purple Bands 8x3x185 (+bands) GHR 4x8xBW Reverse Hypers (powerlift brand) 50x8 75x8 100x8 135x8 185x8 Cable Abs 4 sets I'm still in Orlando. Looked up Orlando Barbell and went there. A powerlifter named Brian Schwab owns this gym. He's actually on the cover of the May 2008 Powerlifting USA issue. He's got some serious records at 148 and 165 lbs. First time ever using bands on the squat (or for anything for that matter). Did them on their monolift because it had pins for bands. I really liked using the bands. They feel good for some reason. First time using a reverse hyper as well, even though it's not the "real" reverse hyper from Westside. Liked these as well. Wish there was one handy all the time. Nice gym overall. Not big or fancy, but they have the important stuff... 100 Lb plates, thick bars, various other bars, a platform, big dumbells. They even provide chalk. You don't see that much anymore. Edited June 26, 2008 by drfish Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted June 28, 2008 Share Posted June 28, 2008 (edited) 6/28/08 Shoulder warmup Floor Press - medium grip 185x3 225x3 255x2 285x1 305x1 Barbell Rows 135x8 185x8 225x8 245x6 Dips BW+50x8 BW+70x8 BW+90x6 Dumbell Reverse Fly 30x8 40x8 40x8 One Arm Dumbell Shoulder Press - Strict sets of 5 45, 55, 65 Cable Upper Back - 2 pulley sets of 15 150, 150, 150 Dumbell Tri Extension 40x8 45x8 50x7 Rowing Sprints - concept II 3 x ~60s x 300 meters Read that these are good for GPP. They certainly do suck. I was at the sports center so couldn't think of anything else to do for GPP. It was between that and some Strict Bicep Curls in a power rack, but I didn't have spotter so I couldn't do that. Edited June 28, 2008 by drfish Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted June 29, 2008 Share Posted June 29, 2008 Brain Schwab is a NUTCASE. Wicked crazy strong. Did you meet him at all? I like the concept II rower, easier on the body then a treadmill and is a lot more structure work than an elliptical. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted July 1, 2008 Share Posted July 1, 2008 Brain Schwab is a NUTCASE. Wicked crazy strong. Did you meet him at all?I like the concept II rower, easier on the body then a treadmill and is a lot more structure work than an elliptical. I didn't meet him. I went there too late. I met the co-owner of the gym, who was also a powerlifter. Can't remember his name, he had some pretty good numbers on their board though. He was joking about how short Brian was. This guy was about 5' 5" and he said Brian came up to us chin, so he must be around 5' I'm thinking. He said I could come in and squat with him and Brian on Friday, but I had to fly out that day. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted July 1, 2008 Share Posted July 1, 2008 6/30/08 Deadlift 225x5 315x3 405x1 - add belt here 455x1 - no belt from here down 495x1 515xmiss I don't deadlift with a belt normally. I tried it today and I felt like it hindered me. Made a run at a PR, but came up short. Good Morning - Arched Back sets of 5 135, 255, 315, 335, 355 RDL sets of 5 135, 225, 315 GHR BWx10 BW+25x8 - technically a PR, but I'm pretty new to these BW+35x6 BWx8 Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted July 1, 2008 Share Posted July 1, 2008 Keep it up, sir! Very nice. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted July 3, 2008 Share Posted July 3, 2008 Keep it up, sir! Very nice. Thanks Matt! Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted July 3, 2008 Share Posted July 3, 2008 7/2/08 Shoulder warmup - 15 minutes Cleans singles 4x1x135 4x1x180 4x1x225 I felt my form was better today after studying those youtube videos Darin posted. That Dan John one was good. I think I'm getting the 1st and 2nd pull to work better for me. Now racking it is still ugly as hell, need to work on that. Also I'd like to be able to do a full squat clean, but need to work on flexibility a lot first. Snatch 3x4x90 Doing snatches makes cleans make more sense to me. I need to do these more. Press - 1 push, 2 strict 3x3x180 Dumbell Strict Press - seated (I pussed out here and sat down, lower back was real sore from Monday) 55x8 65x5 75x3 85x4 Pullups 4x6xBW - varied grips Dips 2x8xBW Cable Upper Back - 2 pulley 2x15x150 Dumbell Reverse Fly 2x8x35 Dumbell VMO external rotations 6x20 7x20 Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted July 3, 2008 Share Posted July 3, 2008 Dumbell VMO external rotations6x20 7x20 What? At the top of the second pull think of pulling, no whipping your elbows back, down and around. A big half circle or 3/4 circle or something. It's still a very active motion, not just a casual position as is instinct. Keep going. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted July 3, 2008 Share Posted July 3, 2008 (edited) Dumbell VMO external rotations6x20 7x20 What? Heh, yes, that's a made up name I think. I saw it on John's log a while ago. What I think it is: Sit on a bench, put one foot on bench, knee up. Do an external rotation of the humerus, keep your elbow on your VMO muscle. Elbow about 2" lower than shoulder joint. Goofy. When I first saw that name I was trying to figure out how the VMO would externally rotate something, I don't think that works. I haven't been thinking about what my elbows are doing during my cleans, so I'll have to try that out. Thanks for the advice! Edited July 3, 2008 by drfish Quote Link to comment Share on other sites More sharing options...
easyWeight Posted July 3, 2008 Share Posted July 3, 2008 Look strong my man! Where are you lifting at that has a GHR? Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted July 3, 2008 Share Posted July 3, 2008 VMO=Vastus Medialis Oblique which is the portion of the quadriceps muscle group that you sometimes see "hanging" over guys knees. http://en.wikipedia.org/wiki/Image:Vastus_medialis.png Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted July 7, 2008 Share Posted July 7, 2008 Look strong my man! Where are you lifting at that has a GHR? I lifted at the sportscenter a couple times last week because I had to lift later in the night. They are open until 11:30. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted July 7, 2008 Share Posted July 7, 2008 7/5/08 Stones 235x5 235x5 240x1 (cleaning up) Working on stone technique and conditioning here. Felt a little better. FW - Reese's handles 1x80'x135 1x100'x135 2x80'x225 4x40'x275 325 x 9 sec hold Qdoba 1x1xBurrito Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted July 7, 2008 Share Posted July 7, 2008 7/5/08Stones 235x5 235x5 240x1 (cleaning up) Stones were all to a 53" box. Quote Link to comment Share on other sites More sharing options...
easyWeight Posted July 7, 2008 Share Posted July 7, 2008 7/5/08Stones 235x5 235x5 240x1 (cleaning up) Stones were all to a 53" box. Not that it matters too much, but I believe we figured out Reese's boxes increased in 5" intervals starting at 40" Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted July 8, 2008 Share Posted July 8, 2008 (edited) 7/7/08 Shoulder rehab/prehab with band, cuban press w/ barbell Snatch & Muscle Snatch 2x4x95 1x4x115 1x4x145 Working on technique. Mike checked my technique. I need to work on the 2nd pull... explosive hip movement. Not sure why I have such a problem with this. Mike mentioned getting the bar travel correct and the body should follow. I think this is a good idea for me to focus on. Usually I overthink every little part and position, and the result is a bad snatch/clean. Dumbell Incline press sets of 3 60, 70, 80, 90, 100, 110. miss the 4th rep on last set. Dips BW+45x6 BW+90x4 BW+90x3 Pullups BWx7x7x6 Barbell Rows sets of 6 135, 205, 255, 135 Dumbel Tri Extension - not strict 1x8x35 2x8x50 1x6x50 Dumbel Reverse Fly 1x8x35 3x8x40 Hammer Curls - seated 50x6 60x5 60x6 Edited July 8, 2008 by drfish Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted July 10, 2008 Share Posted July 10, 2008 7/8/08 1 mile walk (lame) 7/9/08 KB snatch - small & medium KBs KB clean Snatch - light, crappy, horrible Truck Pull - Dodge Ram - backwards 2 x medley - load 2 sandbags, pull truck ~ 80' 2 x pull truck ~ 100' foam roller Really shitty workout up until the truck pull. That was fun... and a lot of hard work. After we were done I thought I was going to puke for a few minutes. I was wiped after this. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted July 14, 2008 Share Posted July 14, 2008 7/13/08 Squat 135x5 225x5 315x3 365x1 405x1 - add belt here 425x1 - add knee wraps here 475x1 - a PR, but felt great 495x1 - felt unusually good, not sure why or how Front Squats - deep 225x5 275x5 295x3 Good Morning - arched back 225x5 315x5 365x3 - form not good here, too heavy, not deep enough GHR BWx8 BW+25x8 BW+35x8 BW+35x8 - still feeling this excercise out Concept II rower 300m warmup 3x300m sprint 59s, 60s, 104s 1500m 6:45 These rows were the hardest part of my workout. I need more conidtioning. I'm pathetic. Stat Bike - 10 min Skipped my friday and saturday workouts because life needs to happen too. I think I needed this anyway because my shoulders and knees felt beat up and I felt overtrained overall. Set a huge PR on squats today. Thinking about why, I think it's a combination of decent training, a good rest, some weight gain (~ 5 lbs, even though a lot is disgusting fat), just eating a lot of good food (see: getting fatter), and becoming more proficient in form and knee wrapping. Anyway I'm pumped because I hit a 30 Lb PR, and that's Four score and seven years ago I am the MAN because I swear and I want everyone to know how manly I am by using profanity.ing huge for me. 495 came up relatively easy, I actually felt I had a little more in the tank. A powerlifter watched and checked the depth, he said it looked good so that's nice. Bad news is I'm fat and I need to cut down for waseca. I'm about 242/246 morning/night. That's about 5 Lbs heavier than I was for Iowa. Going to cut some carbs and increase cardio (from zero to some) and conditioning. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 14, 2008 Share Posted July 14, 2008 Awesome job on the squats, onto 500+!!! Quote Link to comment Share on other sites More sharing options...
kinselbj Posted July 14, 2008 Share Posted July 14, 2008 Excellent PR big man, keep up the hard work. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted July 15, 2008 Share Posted July 15, 2008 (edited) Thanks for the comments Mike and Kinselbj! I'm excited about the prospect of squating in the 500s. I looked at some squat PRs in my old log: 12/8/07 - 365x1 2/13/08 - 425x1 5/10/08 - 445x1 6/14/08 - 465x1 yesterday - 495x1 130 Lb gain in ~ 7 months. I feel good about that. Lifting is great fun when things like this happen. 7/14/08 Just some "active rest/recovery" work as they call it. Pretty sore from yesterday, just trying to get the blood flowing a bit. Walk ~2 miles, 30 min Foam Roller Edited July 15, 2008 by drfish Quote Link to comment Share on other sites More sharing options...
easyWeight Posted July 15, 2008 Share Posted July 15, 2008 130 Lb gain in ~ 7 months. Wow! I hate you! Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted July 17, 2008 Share Posted July 17, 2008 7/16/08 shoulder warmup Keg press 6x3x120 6x1x160 First time pressing kegs so working on technique. I tried a different technique right at the end that worked very well. Thanks for the advice Mike. Pullups 2x6xBW Various Grip stuff Quote Link to comment Share on other sites More sharing options...
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