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widdoes2504 · 02-22-2008, 05:02 PM

Quote:

Originally Posted by TALO

^^^ Sir, u talk like your on Charlie Brown.....

j/k

Harsh...........

TALO · 02-24-2008, 06:23 AM

I'm just bugging him..

_Wolf_ · 02-24-2008, 04:16 PM

Deadlift Day
Cycle 8

Overall Impression:

hopefully my last back-off week...

The Workout:

Deadlifts
- 275 lbs x 5 reps
- 185 lbs x 5 reps
so here's the plus points of today's lift:
1.) i think form was good
2.) i was able to hold the 275 up and squeeze my glutes on almost all reps
3.) i think i lowered the bar a bit better
and here's the negative points:
1.) grip is shit. i think my grip is actually getting weaker as i progress weekly...wtf???
2.) last 2 reps with 275 were fucked up. i could barely hold the bar....

Bulgarian Squats
- 50 lbs x 6 reps x 2 sets

Glute Ham Raises
- BW x 8 reps x 3 sets

Ab Work
- Plank Test = 2 minutes and 5 seconds
- Hanging Leg Raises = 15 reps x 2 sets
- Front Plate Squats, Overhead Plate Side Bends and Plate Side Bends Tri-set = 25 lbs, 10 lbs and 45 lbs for 10 reps x 1 set respectively

Grip Work
- Farmers Walks (with straps) = 75 lbs dumbbells for 40 seconds and 38 seconds.

EricT · 02-24-2008, 04:22 PM

Just focus on dedicated grip work once a week after deads and no forearm work for now. And why won't you switch to over-under when needed? Good job on holding and checking the lockout.

Plank test is good. Especially for being after deads.

What is the point of donig farmer's walk with straps?

_Wolf_ · 02-24-2008, 04:26 PM

Quote:

Originally Posted by Eric3237

Just focus on dedicated grip work once a week after deads and no forearm work for now. And why won't you switch to over-under when needed? Good job on holding and checking the lockout.

actually, more than grip work, my hands actually got sweaty so i found it difficult to grip the bar. over-under wouldnt have made a difference...

Quote:

Plank test is good. Especially for being after deads.

Quote:

What is the point of donig farmer's walk with straps?

i realized that right after.....shit.

EricT · 02-24-2008, 04:56 PM

Quote:

actually, more than grip work, my hands actually got sweaty so i found it difficult to grip the bar. over-under wouldnt have made a difference...

Not true. Over-under helps prevent the bar from rolling in the hands. When the hands are sweaty it is harder to keep it from rolling to the fingers. So over-under would have still helped counter this. But some chalk (a block of chalk that you wipe on) would help greatly. You seem to have a constant excuse about why to not switch to over-under when you need it. You know good and well that my reading comprehension is better than that. You said my grip is shitty. But you didn't switch over at the end and now your hitting me with the sweaty palms thing. Which is it? Sweaty palms is not a very hard thing to solve and it seems to me you would have said my hands were sweaty instead of complaining about your grip strength. If worse comes to worse keep a pair of leather lifting gloves on standby for sweaty palm syndrome. I think it all translated to "I want to use straps". Do you know that even straps, in the long run is not enough if your grip is weak? Of course it depends on you volume and the sort of exercises you do but there can come a day for the life-long strap guy when he tries to hold onto some heavy rack deads, for instance, and finds that the straps are not even enough anymore....so he's got no where to go except some type of "lifting hook" which is REALLY bad...

OK, so Anuj said in PM is was really sweaty palms...meaning I digressed. This is par for the course in trying to keep your grip up.

P.S. Anuj hit some nice looking deads on this workout.

, You guys will be calling him sir once he's through

widdoes2504 · 02-24-2008, 05:45 PM

Anuj, good work on the deads man. Good luck with improving your grip strength. I found some good grippers on www.ironmind.com if that is something you might be interested in. Anyway congrats on the deads. Sir.

_Wolf_ · 02-25-2008, 04:24 PM

Military Press Day
Cycle 8

Overall Impression:

i hate morning workouts but thats when the gym is mostly free....oh well....

i weighed myself today. 172 lbs. weird.....

The Workout:

Standing Barbell Military Press
- bar x 5 reps x 2 sets
- 95 lbs x 5 reps
- 125 lbs x 1 rep
- 135 lbs x 1 rep
- 145 lbs x 1 rep
<4.5 minute break>
- 160 lbs x 1 rep (took a 4 minute break)
<3 minute break>
- 145 lbs x 3 reps x 3 sets
- 145 lbs x 0 fail
- 145 lbs x 0 fail
so quite a lot of things to note:
1.) i added in one more warm-up set of 125 lbs. unlike last time, i did not fail at 160.
2.) my reps initially were very slow and sluggish - even with the bar alone. but this is probably because i was yawning while at the gym and i hadnt woken up...not even after the 160 set.
3.) however, past 145 on the warm-ups the reps became much more smooth
4.) 160 felt good. i am glad i rested so much before 160.
5.) i was supposed to do 5 sets of triples with 145 but after set 3, i got screwed. i took a 3 minute break between each set subsiquently (and the one's before as well) but i kept failing. i even tried to push-press the weight but i just couldnt. oh well...

EDT Training for Time Block = 15 minutes
- Flat Dumbbell Press @ 60 lbs = 8 + 8 + 8 + 6 + 6 + 6 = 42 reps total (-14 reps from last time and +10 lbs)
- Dumbbell Rows @ 70 lbs = 8 + 8 + 8 + 8 + 8 + 8 = 48 reps total (- 12 reps from last time and +10 lbs)
i was running out of time so i kinda hurried it up and quit in a little over 10 minutes. shit.

Facepulls
- 70 lbs x 10 reps
- 90 lbs x 8 reps
- 100 lbs x 6 reps
did these standing.

Ab Work
- Lying Leg Raises = 15 reps x 2 sets
My abs are pumped!!! lol...

_Wolf_ · 02-25-2008, 04:28 PM

VIDEO TIME:

Military Press 160x1, some douche football player was clumsy and toppled my camera off as i was re-racking the bar..

You Tube

Military Press 145x3 3'rd set:

You Tube

Rows and Bench:

You Tube

Facepulls:

You Tube

EricT · 02-25-2008, 04:30 PM

Quote:

however, past 145 on the warm-ups the reps became much more smooth

This is good. This is what they should do and I new that they would (The Cat in the Hat Comes Back)

The two missed one we will "count" as three

Job well done. Onwards and upwards.

On the face pulls you need a bit more of a flat angle. You are coming in from too high an angle. If you can't adjust so that the handle hangs a bit lower that lean back further so that you hands, when extended in front of you are more level with your face (doesn't have to be perfect).

02-24-2008, 04:16 PM	#133 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	Deadlift Day Cycle 8 Overall Impression: hopefully my last back-off week... The Workout: Deadlifts - 275 lbs x 5 reps - 185 lbs x 5 reps so here's the plus points of today's lift: 1.) i think form was good 2.) i was able to hold the 275 up and squeeze my glutes on almost all reps 3.) i think i lowered the bar a bit better and here's the negative points: 1.) grip is shit. i think my grip is actually getting weaker as i progress weekly...wtf??? 2.) last 2 reps with 275 were fucked up. i could barely hold the bar.... Bulgarian Squats - 50 lbs x 6 reps x 2 sets Glute Ham Raises - BW x 8 reps x 3 sets Ab Work - Plank Test = 2 minutes and 5 seconds - Hanging Leg Raises = 15 reps x 2 sets - Front Plate Squats, Overhead Plate Side Bends and Plate Side Bends Tri-set = 25 lbs, 10 lbs and 45 lbs for 10 reps x 1 set respectively Grip Work - Farmers Walks (with straps) = 75 lbs dumbbells for 40 seconds and 38 seconds.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

02-24-2008, 04:22 PM	#134 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,887 Country: Gender:	Just focus on dedicated grip work once a week after deads and no forearm work for now. And why won't you switch to over-under when needed? Good job on holding and checking the lockout. Plank test is good. Especially for being after deads. What is the point of donig farmer's walk with straps?
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

02-24-2008, 05:45 PM	#137 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,281 Country: Gender:	Anuj, good work on the deads man. Good luck with improving your grip strength. I found some good grippers on www.ironmind.com if that is something you might be interested in. Anyway congrats on the deads. Sir.
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

02-25-2008, 04:24 PM	#138 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	Military Press Day Cycle 8 Overall Impression: i hate morning workouts but thats when the gym is mostly free....oh well.... i weighed myself today. 172 lbs. weird..... The Workout: Standing Barbell Military Press - bar x 5 reps x 2 sets - 95 lbs x 5 reps - 125 lbs x 1 rep - 135 lbs x 1 rep - 145 lbs x 1 rep <4.5 minute break> - 160 lbs x 1 rep (took a 4 minute break) <3 minute break> - 145 lbs x 3 reps x 3 sets - 145 lbs x 0 fail - 145 lbs x 0 fail so quite a lot of things to note: 1.) i added in one more warm-up set of 125 lbs. unlike last time, i did not fail at 160. 2.) my reps initially were very slow and sluggish - even with the bar alone. but this is probably because i was yawning while at the gym and i hadnt woken up...not even after the 160 set. 3.) however, past 145 on the warm-ups the reps became much more smooth 4.) 160 felt good. i am glad i rested so much before 160. 5.) i was supposed to do 5 sets of triples with 145 but after set 3, i got screwed. i took a 3 minute break between each set subsiquently (and the one's before as well) but i kept failing. i even tried to push-press the weight but i just couldnt. oh well... EDT Training for Time Block = 15 minutes - Flat Dumbbell Press @ 60 lbs = 8 + 8 + 8 + 6 + 6 + 6 = 42 reps total (-14 reps from last time and +10 lbs) - Dumbbell Rows @ 70 lbs = 8 + 8 + 8 + 8 + 8 + 8 = 48 reps total (- 12 reps from last time and +10 lbs) i was running out of time so i kinda hurried it up and quit in a little over 10 minutes. shit. Facepulls - 70 lbs x 10 reps - 90 lbs x 8 reps - 100 lbs x 6 reps did these standing. Ab Work - Lying Leg Raises = 15 reps x 2 sets My abs are pumped!!! lol...
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

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