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_Wolf_ · 01-11-2008, 11:23 PM

Deadlift Day
Cycle 2

Overall Impression:

a pretty horrible workout!

The Workout:

Deadlifts
- 275 lbs x 5 reps x 2 sets
- 275 lbs x 5 reps messed up
this really really sucked. so i got the first 2 sets with 5 reps. no problem. everything was just fine. then on set #3, on each and every rep the bar slipped from my fingers just before lockout! i took a 10 minute break after 3 reps and went back at it and wala...the same thing happened again. im very disappointed. this is actually my fault: my pull-up day was just day before yesterday and my forearms, etc are sore. i shouldnt have gone in today but i want to finish another 2 workouts before i fly back to Trinity on tuesday night...oh well, ill be sure to do 275 for 3x5 next time. im just kinda disappointed with this.

Bulgarian Squats
- 40 lbs x 10 reps x 2 sets

Hyper Extensions
- BW x 10 reps x 2 sets

Grip Work
- skipped it for obvious reasons

Ab Work
- Lat Pull Down Sit-ups = 35 kgs x 10 reps x 3 sets
- Over Head Side Bends w/ Plate 7.5 kgs x 12 reps x 2 sets
this is probably the only exercise (or pair of) which i actually enjoyed doing today.

HIThopper · 01-12-2008, 04:35 AM

Never mind mate we all have these little hitches now and again.Nice weights for the deadlifts.

_Wolf_ · 01-12-2008, 05:03 AM

Quote:

Originally Posted by HIThopper

Never mind mate we all have these little hitches now and again.Nice weights for the deadlifts.

thank you

yeah ill get 275 next time for sure.

Eric3237 · 01-12-2008, 06:33 AM

Too much grip work maybe? The pullups probably, in and of themselves, shouldn't be enough to completely obliterate your grip. But grip work the workout before that, plus the one before that...this stuff is cumulative and the "myth" that the forearms and grip in general is made up of magical parts than can't be overvolumised is for people who've never pulled heavy enough deadlifts.

Did you switch to an over-under grip or was this despite switching grips?

Don't get me wrong, you are bound to have grip probs now and then and you'll be good to go next time once your grip has recovered, I'm sure.

_Wolf_ · 01-12-2008, 09:19 AM

Quote:

Originally Posted by Eric3237

Too much grip work maybe? The pullups probably, in and of themselves, shouldn't be enough to completely obliterate your grip. But grip work the workout before that, plus the one before that...this stuff is cumulative and the "myth" that the forearms and grip in general is made up of magical parts than can't be overvolumised is for people who've never pulled heavy enough deadlifts.

in addition to pull-ups i did a lot of other pulling work last workout...a lot of it. and i didnt actually do any direct grip work last workout. i did it the workout before. but that was 3-4 days ago. so i guess that counts, sir. damnit...you mentioned this happening. how lame indeed!!!

Quote:

Did you switch to an over-under grip or was this despite switching grips?

nah i didnt switch grips. i used to do over-under but its taken me so long to get used to over-over and i am so comfortable with that grip im feeling uncertain of switching. is that bad?

Quote:

Don't get me wrong, you are bound to have grip probs now and then and you'll be good to go next time once your grip has recovered, I'm sure.

yeah me too, sir.

Eric3237 · 01-12-2008, 09:33 AM

I hope my predictions don't become self fulfilling prophecies

Well it's because you don't look at it in isolation. If grip work came 3 to 4 days before and then you didn't do anything else that is one thing. But the grip work and then the pulling, that is another. Not that that would always be a bad thing for everyone but obviously you had problems and it's best to assume it's not just a coincidence.

Another problem is just because forearm work alone won't turn you into a grip master that doesn't mean it won't affect your grip come deadlift day. It will.

There's nothing wrong with switching to the over-under grip when you need it. It would have meant you completing everything without all the hitches. It can be a little funny feeling...just keep the shoulders locked in. But one of the bigesst reasons I preach a pronated grip is not only because it trains the grip more...it gives you a "rescue grip" to go to, i.e. the over-under! If you always did the over-under your only way out would be to use a hook grip, resulting in excruciation pain, or put on straps.

Go ahead and practice with the over-under on other lighter things so you are more used to it, if that makes you feel better. It does pull on the muscles slightly different so it wouldn't be a bad idea to be prepared...but it's not a huge deal as far as I have seen. But having your grip fail near the top can be a hug deal because it can acually result in you body shutting down key muscles and you end up with a strain. Basically you could look at it like the brain getting a signal that the grip is failing, and since you are tying like hell to hold on, the brain has the very irrational response of saying, "Ok, hit the kill switch".

I switch out anytime I need to and I have to resort to the over-under plenty of times when doing heavy rack pulls other things that are just too heavy or too long or both...

P.S. Let me be sure we are talking about the same thing. I mean to switch to the over-under once you feel your grip is failing just to get your session done. Not PERMANTLY!

_Wolf_ · 01-12-2008, 11:04 AM

Quote:

Originally Posted by Eric3237

I hope my predictions don't become self fulfilling prophecies

ahahahhahahaha....no, i dont think so. i hope not. ill try not to lol...

Quote:

P.S. Let me be sure we are talking about the same thing. I mean to switch to the over-under once you feel your grip is failing just to get your session done. Not PERMANTLY!

thanks for adding this. i understand completely. i will do this next time. i wish i had nailed 275 for a clean 3x5 though...oh well, next time

_Wolf_ · 01-13-2008, 10:06 PM

Military Press Day
Cycle 2

Overall Impression:

im eating more food. im gonna need to cut calories. i need to lose some weight. especially around my stomach lol....i cant believe ive increased size everywhere including my stomach...i wish i was able to lose fat just off my stomach lol...

The Workout:

Military Press
- 120 lbs x 8 reps
- 120 lbs x 6 reps
- 120 lbs x 3 reps
ok so i was supposed to do 3x8-10 today with 120 lbs. but a lot of things went wrong. firstly, i slept in a weird position last night. a lot of my muscles were stiff. even after warm-ups. secondly, my left arm kept moving in an awkward ROM throughout. i did some prehab exercises, i did more warm-ups but to no avail. it scared me. i realized that after i did the high pulley cable rows my left shoulder was moving fine. which makes me wonder whether perhaps next time in this situation i should just do some heavy pulls and then get back to the militaries.. thirdly, high rep militaries are tough because i dont know where i am supposed to breathe and that really fucks things up. if i re-rack the bar and then unrack it im wasting a lot of energy. thats not good. fourthly, my grip was off. on the bars back at school i have this mark at which i know i need to place my pinky finger but this bar here is difficult to judge since i dont even know the width i hold the bar at. i need to remember this next time. and to top this all off, i forgot that im dealing in kilos right now so my bar weight around 11-13 kgs and the plates which i added plus the bar did not amount to 55 kgs as i had thought - it came to 125-127 lbs. ill try for this next time. Lastly, i strained my neck doing these militaries and i cant turn my head from side to side without wincing in pain. thats pretty horrible.

High Cable V-Bar Rows on the Lat Pull Down machine
- 135 lbs x 12 reps x 3 sets
- 155 lbs x 6 reps x 2 sets
mostly all to failure or near failure

Tricep Exercise
Lying Dumbbell Extensions supersetted with Bent Arm Dumbbell Pullovers
- 8 kgs x 12 reps x 3 sets and 18 kgs x 10 reps x 3 sets respectively

Ab Work
- Lat Pull Down Sit-ups 35 kgs x 8 reps x 2 sets

_Wolf_ · 01-15-2008, 04:48 AM

Squat Day
Cycle 2

Overall Impression:

i think ive become fat :(

The Workout:

Squats
- 225 lbs x 8 reps x 3 sets
high rep squats are killer lol...anything above 5 reps is killer infact. i used to hold my breath for 3 reps, then breathe, then 2 reps, then breathe, then 2 more reps then breathe and then 1 rep. this is very very difficult and i thought i was gonna get stuck mid way on the last set on the last 3-4 reps.

Unilateral Romanian Deadlifts
- 45 lbs x 7 reps x 2 sets

Regular Romanian Deadlifts
- 110 lbs x 5 reps
my lower back was damn damn tight by this time and i didnt want to push it. i was afraid perhaps i might re-injure myself...so i quit after 5 reps. but, i have to add: after the ab work, my lower back was lose and ready to be pounded by heavy weights again.

Grip Work
Bilateral Dumbbell Hammer Curls supersetted with Bilateral Incline Dumbbell Curls
- 20 kgs x 6 reps x 2 sets and 8 kgs x 10 reps x 2 sets respectively

Ab Work
- Lat Pull Down Sit-ups = 35 kgs x 12 reps x 3 sets

Shoulder Prehab Work
- Shoulder Protractions

_Wolf_ · 01-19-2008, 12:14 AM

Bench Press Day
Cycle 2

Overall Impression:

i flew back from bombay on the 16th....it was a 30 hour flight. shit. ive been eating a lot of food since. thats good.

today's workout was weird. im not very happy actually. i barely worked out for 45 minutes...actually, more like 30. its freezing here in san antonio - 40F and for someone like me who's used to warm sunny beaches, thats miserably bitterly cold! it took me forever to warm up and i did not break into a sweat! not one drop of sweat the entire workout. i had to be extra careful because ive read that when your body isnt warming up properly chances of having serious injuries is very high...im gonna have to adjust to not sweating so much. this cold is killing me lol..

The Workout:

Bench Press
- DE work @ 60% of 1RM with 125 lbs x 2 reps x 6 sets
- 2 second Paused Bench Press 205 lbs x 1 rep
this went as planned. its funny. before, my weakness on the bench was getting the bar off my chest. now its at midpoint. shit. i think ill have to do more tricep work then. my shoulders also felt a tad bit weird today..

Pull-ups
- 4 sets x 6 reps
i didnt do the usual density training because im gonna do my deadlift workout either tomorrow or day after and i dont want to tire my grip. im gonna move the pull-ups to my military press day (between the press and the row variant) and im gonna more the tricep work to today. or i might keep the tricep work to that day. in any case, pull-ups arent today any more. i need a heavy deadlift and military press workout and relatively lower volume type squat and bench workouts so as to allow recovery. and excess pulling work is screwing my grip. ive gotten straps (should be arriving sometime soon) but i only want to use them for back work - not for deads for as long as i can help it.

Dumbbell Rows
- 65 lbs x 10 reps x 2 sets
- 80 lbs x 5 reps x 1 set
kept this light and easy. on my left hand, the callus on the pinky finger's base almost got ripped off last deadlift session and its still a little sore...i didnt want to push my luck lol.

Facepulls
- 100 lbs x 10 reps x 2 sets

Ab Work
skipped it :(

01-11-2008, 11:23 PM	#11 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,360 Gender:	Deadlift Day Cycle 2 Overall Impression: a pretty horrible workout! The Workout: Deadlifts - 275 lbs x 5 reps x 2 sets - 275 lbs x 5 reps messed up this really really sucked. so i got the first 2 sets with 5 reps. no problem. everything was just fine. then on set #3, on each and every rep the bar slipped from my fingers just before lockout! i took a 10 minute break after 3 reps and went back at it and wala...the same thing happened again. im very disappointed. this is actually my fault: my pull-up day was just day before yesterday and my forearms, etc are sore. i shouldnt have gone in today but i want to finish another 2 workouts before i fly back to Trinity on tuesday night...oh well, ill be sure to do 275 for 3x5 next time. im just kinda disappointed with this. Bulgarian Squats - 40 lbs x 10 reps x 2 sets Hyper Extensions - BW x 10 reps x 2 sets Grip Work - skipped it for obvious reasons Ab Work - Lat Pull Down Sit-ups = 35 kgs x 10 reps x 3 sets - Over Head Side Bends w/ Plate 7.5 kgs x 12 reps x 2 sets this is probably the only exercise (or pair of) which i actually enjoyed doing today.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-12-2008, 06:33 AM	#14 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,044 Country: Gender:	Too much grip work maybe? The pullups probably, in and of themselves, shouldn't be enough to completely obliterate your grip. But grip work the workout before that, plus the one before that...this stuff is cumulative and the "myth" that the forearms and grip in general is made up of magical parts than can't be overvolumised is for people who've never pulled heavy enough deadlifts. Did you switch to an over-under grip or was this despite switching grips? Don't get me wrong, you are bound to have grip probs now and then and you'll be good to go next time once your grip has recovered, I'm sure. Last edited by Eric3237; 01-12-2008 at 07:17 AM.
	Eric3237's Sig:"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...

01-12-2008, 09:33 AM	#16 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,044 Country: Gender:	I hope my predictions don't become self fulfilling prophecies Well it's because you don't look at it in isolation. If grip work came 3 to 4 days before and then you didn't do anything else that is one thing. But the grip work and then the pulling, that is another. Not that that would always be a bad thing for everyone but obviously you had problems and it's best to assume it's not just a coincidence. Another problem is just because forearm work alone won't turn you into a grip master that doesn't mean it won't affect your grip come deadlift day. It will. There's nothing wrong with switching to the over-under grip when you need it. It would have meant you completing everything without all the hitches. It can be a little funny feeling...just keep the shoulders locked in. But one of the bigesst reasons I preach a pronated grip is not only because it trains the grip more...it gives you a "rescue grip" to go to, i.e. the over-under! If you always did the over-under your only way out would be to use a hook grip, resulting in excruciation pain, or put on straps. Go ahead and practice with the over-under on other lighter things so you are more used to it, if that makes you feel better. It does pull on the muscles slightly different so it wouldn't be a bad idea to be prepared...but it's not a huge deal as far as I have seen. But having your grip fail near the top can be a hug deal because it can acually result in you body shutting down key muscles and you end up with a strain. Basically you could look at it like the brain getting a signal that the grip is failing, and since you are tying like hell to hold on, the brain has the very irrational response of saying, "Ok, hit the kill switch". I switch out anytime I need to and I have to resort to the over-under plenty of times when doing heavy rack pulls other things that are just too heavy or too long or both... P.S. Let me be sure we are talking about the same thing. I mean to switch to the over-under once you feel your grip is failing just to get your session done. Not PERMANTLY! Last edited by Eric3237; 01-12-2008 at 10:47 AM.
	Eric3237's Sig:"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...

01-13-2008, 10:06 PM	#18 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,360 Gender:	Military Press Day Cycle 2 Overall Impression: im eating more food. im gonna need to cut calories. i need to lose some weight. especially around my stomach lol....i cant believe ive increased size everywhere including my stomach...i wish i was able to lose fat just off my stomach lol... The Workout: Military Press - 120 lbs x 8 reps - 120 lbs x 6 reps - 120 lbs x 3 reps ok so i was supposed to do 3x8-10 today with 120 lbs. but a lot of things went wrong. firstly, i slept in a weird position last night. a lot of my muscles were stiff. even after warm-ups. secondly, my left arm kept moving in an awkward ROM throughout. i did some prehab exercises, i did more warm-ups but to no avail. it scared me. i realized that after i did the high pulley cable rows my left shoulder was moving fine. which makes me wonder whether perhaps next time in this situation i should just do some heavy pulls and then get back to the militaries.. thirdly, high rep militaries are tough because i dont know where i am supposed to breathe and that really fucks things up. if i re-rack the bar and then unrack it im wasting a lot of energy. thats not good. fourthly, my grip was off. on the bars back at school i have this mark at which i know i need to place my pinky finger but this bar here is difficult to judge since i dont even know the width i hold the bar at. i need to remember this next time. and to top this all off, i forgot that im dealing in kilos right now so my bar weight around 11-13 kgs and the plates which i added plus the bar did not amount to 55 kgs as i had thought - it came to 125-127 lbs. ill try for this next time. Lastly, i strained my neck doing these militaries and i cant turn my head from side to side without wincing in pain. thats pretty horrible. High Cable V-Bar Rows on the Lat Pull Down machine - 135 lbs x 12 reps x 3 sets - 155 lbs x 6 reps x 2 sets mostly all to failure or near failure Tricep Exercise Lying Dumbbell Extensions supersetted with Bent Arm Dumbbell Pullovers - 8 kgs x 12 reps x 3 sets and 18 kgs x 10 reps x 3 sets respectively Ab Work - Lat Pull Down Sit-ups 35 kgs x 8 reps x 2 sets
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-15-2008, 04:48 AM	#19 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,360 Gender:	Squat Day Cycle 2 Overall Impression: i think ive become fat :( The Workout: Squats - 225 lbs x 8 reps x 3 sets high rep squats are killer lol...anything above 5 reps is killer infact. i used to hold my breath for 3 reps, then breathe, then 2 reps, then breathe, then 2 more reps then breathe and then 1 rep. this is very very difficult and i thought i was gonna get stuck mid way on the last set on the last 3-4 reps. Unilateral Romanian Deadlifts - 45 lbs x 7 reps x 2 sets Regular Romanian Deadlifts - 110 lbs x 5 reps my lower back was damn damn tight by this time and i didnt want to push it. i was afraid perhaps i might re-injure myself...so i quit after 5 reps. but, i have to add: after the ab work, my lower back was lose and ready to be pounded by heavy weights again. Grip Work Bilateral Dumbbell Hammer Curls supersetted with Bilateral Incline Dumbbell Curls - 20 kgs x 6 reps x 2 sets and 8 kgs x 10 reps x 2 sets respectively Ab Work - Lat Pull Down Sit-ups = 35 kgs x 12 reps x 3 sets Shoulder Prehab Work - Shoulder Protractions
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-12-2008, 04:35 AM	#12 (permalink)
HIThopper Rank: Bantamweight Join Date: Aug 2007 Location: Australia Posts: 578 Country: Gender:	Never mind mate we all have these little hitches now and again.Nice weights for the deadlifts.

01-19-2008, 12:14 AM	#20 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,360 Gender:	Bench Press Day Cycle 2 Overall Impression: i flew back from bombay on the 16th....it was a 30 hour flight. shit. ive been eating a lot of food since. thats good. today's workout was weird. im not very happy actually. i barely worked out for 45 minutes...actually, more like 30. its freezing here in san antonio - 40F and for someone like me who's used to warm sunny beaches, thats miserably bitterly cold! it took me forever to warm up and i did not break into a sweat! not one drop of sweat the entire workout. i had to be extra careful because ive read that when your body isnt warming up properly chances of having serious injuries is very high...im gonna have to adjust to not sweating so much. this cold is killing me lol.. The Workout: Bench Press - DE work @ 60% of 1RM with 125 lbs x 2 reps x 6 sets - 2 second Paused Bench Press 205 lbs x 1 rep this went as planned. its funny. before, my weakness on the bench was getting the bar off my chest. now its at midpoint. shit. i think ill have to do more tricep work then. my shoulders also felt a tad bit weird today.. Pull-ups - 4 sets x 6 reps i didnt do the usual density training because im gonna do my deadlift workout either tomorrow or day after and i dont want to tire my grip. im gonna move the pull-ups to my military press day (between the press and the row variant) and im gonna more the tricep work to today. or i might keep the tricep work to that day. in any case, pull-ups arent today any more. i need a heavy deadlift and military press workout and relatively lower volume type squat and bench workouts so as to allow recovery. and excess pulling work is screwing my grip. ive gotten straps (should be arriving sometime soon) but i only want to use them for back work - not for deads for as long as i can help it. Dumbbell Rows - 65 lbs x 10 reps x 2 sets - 80 lbs x 5 reps x 1 set kept this light and easy. on my left hand, the callus on the pinky finger's base almost got ripped off last deadlift session and its still a little sore...i didnt want to push my luck lol. Facepulls - 100 lbs x 10 reps x 2 sets Ab Work skipped it :(
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

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