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Post by cappicard on Aug 14, 2006 18:18:54 GMT -5
Yesterday, it was off the floor. I do deadlifts once or twice a week depending on the week. This week will be twice.
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Post by dopar66 on Aug 14, 2006 18:21:39 GMT -5
Hey, Derek. Backer is speaking wisdom. Failing from the floor is way different than at the knees. I do mostly full ROM stuff, so I'm going to defer assistance work advice to the more knowledgable.
Glad to hear the lat is coming around. Take it slow enough you don't get a lingering injury. I had a partial tear in my right forearm for about 18 months due to genetic hard headedness. Please learn from my mistakes! :')
GOod work!
God BLess. Doug
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Post by cappicard on Aug 14, 2006 20:10:42 GMT -5
Thanks, Doug.
Yeah, it was abit tight yesterday. So, I had to knock it down to 185 from 205. I have no problems locking out once I get past mid-point. The heavier I get, the harder it becomes getting the bloody thing off the floor.
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Post by 3speed on Aug 14, 2006 20:20:59 GMT -5
Working speed off of the floor will bring your greatest gains in starting strength. Put 60% of your max on the bar, put a 35lb plate under each foot and - KEEPING PROPER FORM - pull 6 to 8 sets of 3 reps. The key here is speed, but do not jerk the bar. Deadlift should be a controlled explosion off the floor.
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Post by cappicard on Aug 14, 2006 21:08:27 GMT -5
Ah, Ok. I'll give that try on Thursday or Friday.
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Post by cappicard on Aug 15, 2006 20:04:34 GMT -5
Squats 2x5 @ 185lbs 1x4 @ 185lbs
This time, I kept the weight across my shoulders as long as I could for every set. Not quite enough energy to do the last rep.
MPs Not quite upto speed on these yet. 2x5 @ 45lbs 1x5 @ 65lbs
Yates Rows 3x5 @ 155lbs
Still felt good. I had to use a bar from a bench. Stood over the bench to use its rack for spotting. Not awkward at all. I normally stand wider than shoulder-width anyway.
I'll keep grinding away at my MPs. I'll get them.
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Post by dopar66 on Aug 16, 2006 10:59:42 GMT -5
Hey man! Not a bad day on the squats. You got 14/15 of your reps in. Evidently you were already gutting it out on the last set. That's how you get stronger. And that squat strength carries over pretty good to the deadlift. :')
God Bless. Doug
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Post by cappicard on Aug 16, 2006 23:20:46 GMT -5
Thanks, Doug. I was trying very hard to push out that last rep. Not quite there, but having 185lbs on my shoulders for that length of time wore me out. LOL I was very pleased nonetheless with my squats. I saw a guy next to me deadlifting 5 plates a side (talk about motivation!) I had to wait for him to finish his set before putting a plate onto the left side of my bar (we were in close quarters in that part of the gym). Tomorow's deadlifts.
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Post by cappicard on Aug 17, 2006 19:35:11 GMT -5
Nothing to be said about tonight's workout really. Just what I did.
BB Hack Squats 3x5 @ 155lbs Much harder than back squats. I need to work getting off the bottom anyway.
BB Bench Press 1x3 @ 135lbs I didn't rerack the bar. I had to get someone to spot me... I couldn't get the 4th rep in.
Deadlifts Sumo: Single @ 115lbs Sumo: Single @ 135lbs Attempted Conventional single at 185lbs. I couldn't do it. Sumo: Single @ 185lbs Attempted Sumo at 205lbs. I couldn't do it.
Weighted Crunches (25lbs behind the head): 5x10.
I'm starting to think I'm in serious need of deloading...
Enough said. Time to eat.
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Post by cappicard on Aug 18, 2006 0:25:08 GMT -5
Ok, looks like I've run Rippetoe as long as I could (11-12 weeks). I'm stalling on every exercise (except for my rows). I'm thinking of switching to Bill Starr's 5x5.
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Post by Deleted on Aug 18, 2006 7:57:21 GMT -5
Try either Bill Stars or the routine Paul Bossi has on here. It kicks tail. Good luck my man, lookin strong!
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Post by dopar66 on Aug 18, 2006 12:51:55 GMT -5
Yep. I concur with Bdbldr. Everything I've heard about Bossi's routine has been positive.
I concur with you as well. Looking over your workouts, you're doing circa maxes dang near every workout. Give yourself a little break, rest up for a few days. Long enough to get refreshed but not long enough to get used to it. :') Your body will respond to it. Heck, it's been a week since the meet and I benched today with about 40%. :') LOVE those deload weeks!
Talk to you soon.
God Bless. Doug
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Post by cappicard on Aug 18, 2006 13:00:16 GMT -5
Yeah, that sounds like a good idea resting up a few days. If I do the 5x5, I already know what my 5RMs are. I'll look over Bossi's routine as well.
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Post by cappicard on Aug 20, 2006 10:10:26 GMT -5
I've settled on Starr's 5x5. I may start it on Monday.
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Post by cappicard on Aug 20, 2006 17:41:13 GMT -5
First day of Starr's 5x5. I need to make an adjustment to my bench press.
Barbell squats 1x5 @ 85lbs 1x5 @ 105lbs 1x5 @ 130lbs 1x5 @ 170lbs
My last set got tough for the last 2 reps, but got them in.
Flat Bench Press 1x5 @ 60lbs 1x5 @ 80lbs 1x5 @ 95lbs 1x5 @ 105lbs (supposed to be 110, but all the 2.5lb plates were in use) 1x4 @ 125lbs (couldn't get my last rep in) 1x1 @ 125lbs (got the final rep in after a rest)
Yates Rows 1x5 @ 70lbs 1x5 @ 90lbs 1x5 @ 110lbs 1x5 @ 125lbs 1x5 @ 145lbs
Last set was tough, but got my reps in
Weighted situps 4x5 w/ 25lb plate on chest
Very tough!
45-degree Hypers 2x5 w/ 25lb plate behind the head
Since I seem to overestimated my 5RM on my bench press. I'm kicking that down to 130lbs. That will make my 1st session of week one to be 60lbs, 75lbs, 90lbs, 105lbs, and 120lbs for each set respectively.
Overall, I'm very pleased with this workout. Time to eat!
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Post by dopar66 on Aug 21, 2006 12:56:43 GMT -5
Nice Work! Man, I agree about the weighted situps! Those things are hateful.
Solid plan for the 5RM. There's a lot to be said for NOT going full to the wall every time. Dropping back to the 120 and strict form will do wonders. You pausing all those as well?
God Bless. Doug
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Post by cappicard on Aug 21, 2006 19:09:48 GMT -5
Thanks.
Yeah, those weighted situps are a PITA. I'm kicking my bench press down. I may need to do the same with my deadlifts tomorrow.
If you're talking about at the top of each rep, I am.
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Post by cappicard on Aug 22, 2006 19:46:09 GMT -5
Wow, my right leg's sore! Squats1x5 @ 85lbs 1x5 @ 105lbs 1x5 @ 130lbs 1x5 @ 130lbs ATG, folks! Barbell Incline Press1x5 @ 60lbs 1x5 @ 75lbs 1x5 @ 85lbs 1x5 @ 95lbs Sumo Deadlifts1x5 @ 105lbs 1x5 @ 130lbs 1x5 @ 150lbs 1x1 @ 170lbs 1x1 @ 170lbs 1x1 @ 170lbs 1x1 @ 170lbs These weren't bad. I had some issues with my grip today. I need chalk for sure now. Situps4x10 w/o weights By the time I finished my situps, my abs were destroyed.
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Post by Deleted on Aug 24, 2006 7:22:22 GMT -5
If you are having grip issues you might want to give this a try.Load a bar on the rack and gripping the fat end of the bar(outside the plates)do one arm shrugs.I found these great for helping your lockout and your grip. Good lifting.
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Post by dopar66 on Aug 24, 2006 13:08:46 GMT -5
What a great workout! I am impressed! High volume squats AND deads same day!
There are a bunch of great grip exercises. Backer's is really good in that it works your grip where it's not necessarily at its' strongest, in other words not with the fingers clamped in tight. You can also try doing pullups while hanging on a towel instead of a bar. Or static hangs (off the squat rack or something) with like 125% of your deadlift max. Pinch lifts are good. There are a BUNCh of ways to work the old grippers!
God Bless. Doug
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Post by cappicard on Aug 24, 2006 21:25:14 GMT -5
Duckies! This was one long workout but I feel great. I got my weights correct. But every exercise (my accessories notwithstanding) felt ridiculously light! Barbell ATG Squats80lbs x 5 100lbs x 5 120lbs x 5 140lbs x 5 160lbs x 3 120lbs x 8 Bench Press55lbs x 5 70lbs x 5 80lbs x 5 95lbs x 5 115lbs x 3 80lbs x 8 Pendlay RowsI got my form on these finally. 45lbs x 5 45lbs x 5 55lbs x 5 65lbs x 5 75lbs x 3 55lbs x 8 Barbell curls45lbs x 8 55lbs x 8 55lbs x 8 Barbell Overhead ExtensionsI hate these!!! 55lbs x 8 55lbs x 2 DipsBW x 5 BW x 2 I know I did my accessories in the wrong order (so don't remind me). My arms are pumped to the point I can barely move them. My hammies and quads got hit hard from my ATG squats tonight. Time to eat!
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Post by dopar66 on Aug 25, 2006 7:55:21 GMT -5
Yep. That was a long workout! If the weights are feeling light that's telling you 1) you're getting stronger, and 2) add more weight! Well, you know how it goes. Establish a new max and up the percentages accordingly.
How long did it take to do all that?
God Bless. Doug
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Post by cappicard on Aug 25, 2006 11:09:52 GMT -5
About an hour and a half. Some of it was due to waiting for a power rack and a bench for my squats and bench press respectively.
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Post by dopar66 on Aug 25, 2006 11:35:41 GMT -5
Oh yeah. Down time. Hate that! That's still a pretty good pace, though. 25 sets in 90 minutes, and you changed the bar weight every set but two that I saw. That's moving along pretty quickly!
Have a great weekend.
God BLess. Doug
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Post by cappicard on Aug 25, 2006 12:29:50 GMT -5
Thank you, Doug. Yeah, eating 3 eggs and a large glass of milk was my Preworkout meal. LOL
My energy was up there. Felt great. My rest was around 2 minutes between sets (when I wasn't waiting for the bench and rack).
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