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IronWorker - SS gone WestSide
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07-16-2009, 02:10 AM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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Quote:
Originally Posted by iron_worker
So just do single pullups but sort of rest paused if you will?
IW
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Rest paused would mean you hang in between reps, you wouldn't stop the movement.
Cluster set, you would grab the handles, do one rep and then let go of the handles. Wait 30 seconds or so and do another rep, rinse and repeat, rest for 3-5 minutes (or your usual rest period between regular sets) and then start another cluster.
__________________
"Pain don't hurt" - Dalton
"NO, this is my squat rack. Go get your own!"
"Damn that's shit heavy" - Wolf
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07-16-2009, 04:01 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Technicalities my dear Dawson.
lol
IW
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07-16-2009, 04:22 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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semantics even...
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07-16-2009, 04:41 PM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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All of this could be avoided by using the CORRECT terminology.
I had to make sure we were on the same page.
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07-16-2009, 06:18 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Thursday July 16th/2009
Sumo Deads
bw squats x 8
bar x 5
135lb x 8
185lb x 5
225lb x 5
275lb x 3
315lb 3x1
275lb x 3
I have never really done sumos before and it started off feeling great... then I lost my groove and felt like I had nothing. Boo.
Front Squats
bar x 8
115lb x 5
135lb x 5
155lb x 5
165lb x 5
115lb x 10
BB Rollouts from Knee
3x8
1x10
Thoughts
I've proven it to myself a few times that working out back to back heavy days doesn't work for me. Even if the muscles aren't related... And yet I keep trying to make it work. My workout lacked energy/motivation/power. As always, I'm hoping next week will straighten out.
IW
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07-21-2009, 06:28 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Tuesday July 21st/2009
BW: 189.0lb
Military Press
bar x 8
65lb x 8
95lb x 4
115lb x 3
135lb x 3
145lb x 1
135lb x 3
140lb x 3
145lb x 2
I dunno what happened with my first attempt at 145lb.. must have psyched myself out or not enough rest? Anyways, I made some increases of reps from my last workout so thats good.
Flat DB Press
30lb x 8
40lb x 8
65lb x 6
55lb x 8
55lb x 7
45lb x 8
I thought I was grabbing 50lb DBs and somehow they were 65s... lol Oh well, worked out alright.
BW Pull-Ups Singles
BW x 5
BW + 10lb x 5
BW + 20lb x 5
BW + 25lb x 4
BW + 10lb x 6
Total = 25reps
Just to clarify, these were all done as singles with roughly 20s rest between each and the regular rest between sets. It worked out pretty well as I was able to pull some higher weight.
EZ Barl Curls
70lb x 8,10,11,10
Superset with...
Close Grip Bench
70lb x 15,15,15,18
I didn't feel like chaning the weights for tris so I just blasted out some high rep stuff. Felt good and I was spent when I finished.
Thoughts
Well I'm still workin out 2 days a week but I'm having trouble working around that... I'm gone almost every weekend and I've tried working out 2 days in a row and it just doesn't work for me! Any ideas?
The only thing I can think of is going early in the morning friday and do a MWF deal... I have enough trouble getting out of bed as it is...
IW
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07-21-2009, 07:15 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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If you want it bad enough you will get out of bed!!
Nice MPs Dub, I like your pullup plan too, you should see pretty rapid progress there.
__________________
There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe
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07-23-2009, 09:09 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Thursday July 23rd/2009
Deadlifts
bw squats x 10
bar x 8
135lb x 8
225lb x 5
265lb x 3
295lb x 3
315lb x 3
335lb x 2 1xM
315lb x 3 (belt)
My back rounded on the 335lb set of DLs. Its going to take some doing to get back to where I was.
Front Squats
bar x 5
135lb x 5
155lb x 3
175lb x 2
155lb x 2
Nothing left!
Bar Rollouts
bw 3x10
Buuuuurn.
Suppine Glute Ham Raises
bw 4x10
I found this exercise to be heavily focused on hams vs glutes. Is this normally so?
Leg Press
4 plates 2x12, 1x15
Just for fun waiting for my gf to finish up.
Thoughts
Hits is definately right. I'm not going to get much better working out 2x per week. I need to want it more...
IW
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07-24-2009, 02:59 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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2x a week workouts? I wish I could progress on that. Actually, if I had 2 entire days to JUST train, I would probably end up being stronger than what I am at right now. But, life doesn't allow such luxuries.
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07-24-2009, 05:04 AM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Dub so you can only get to the gym twice per week??
If that is it you could still do a shit tonne of GPP work at home,get some dumbells and weights for cheap maybe? for upperbody you could do pushups dips chins etc for reps and lower you could bodyweight squats, lunge, unilateral work, abs, planks etc heaps to do.
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