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Old 07-05-2012, 03:24 PM   #31
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Originally Posted by Success View Post
Thanks a million, big guy!

Due to your encouragement, I pulled deadlift PR today of 385

Details to come
Well done. 435 will be yours in 12 weeks.
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Old 07-05-2012, 04:34 PM   #32
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Just realized the photo is with two 35lb KBs rather than as quoted...but the principle holds

Quote:
Originally Posted by 5kgLifter View Post
Does the grip you show above cause any wrist issues at all? I have to admit, I've never seen that employed before.
I have only used this grip 1x a week for the last few weeks for an 8-10 min. set of swings. I stopped now because I got a 32kg KB and use it instead of doubling up with the bells. I have not had any wrist issues with this setup.

However, I think this grip makes it easier (work-wise) to handle the equivalent amount of weight. When I switched from 53+20 to a single 70, the 70 felt more difficult. Possible reasons the improvised grip with 2 bells felt easier:

- The handle is smaller and the weight is less on the 53 than the 70, making it easier to grip the one in the hand
- With the double KB set-up, part of the weight sits up higher on the lever arm, reducing the amount of momentum you have to generate with the swing
- The weight on the wrist doesn't "swing free" like the one in the hand does, reducing momentum and needed effort

Anyway, this grip is an (free) way to increase your swinging weight in lieu of buying a heavier KB.

Last edited by Success; 07-05-2012 at 09:42 PM.
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Old 07-05-2012, 09:38 PM   #33
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Well done. 435 will be yours in 12 weeks.
Thank you BTB...confidence increasing! Love the support--awesome
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Old 07-05-2012, 09:53 PM   #34
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7/4/12 Wed

Deadlift
Going for PR
Warmup
132 1x6
198 1x3
242 1x1
286 1x1
308 1x1
330 1x1

Three attempts
352 1x1
370 1x1 PR
385 1x1 PR
This PR was aided by the support on this site. I appreciate you guys' help.

Pullups max set
10 chin directly over bar/neck touch

Weighted pullups/chins
+30lb
Chins 4
+20lb stopped between reps
Pullups 2
Chins 3
Pullups miss

Deadlift
301 1x6, 2x5

Pullups 5

1 arm KB Swings
70 lb
10L+10R
Goal 10 sets in 10:00
Actual 10 sets + 5 reps in 10:00
Total Reps 205
Wore 20lb weight vest for 1st 5 minutes

Last edited by Success; 07-05-2012 at 10:01 PM.
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Old 07-12-2012, 04:21 PM   #35
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7/6/12 Fri

Pullups: 8
Chins: 8
Pullups: 7
Chins: 6
Pullups: 7
barely got chin on top of bar last couple of reps

KB 1-arm press
35 1x10
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Old 07-12-2012, 04:24 PM   #36
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7/8/12 Sun

Pullups: 8
Chins: 8
Pullups: 7
Chins: 7
Pullups: 6
A little better than last time but still tough on last coupld of reps. Maybe need assistance lift for "top" of pullup rep.

KB 1-arm high swings
55 1x10
1x30
1x20
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Old 07-12-2012, 04:36 PM   #37
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7/11/13 Wed

Deadlift
345 1x5 Singles set*

*Singles set = do a rep, but bar down, set up right away, do another single, etc.
Doing this to replicate meet conditions wherein there is not a second rep in a set.

Permanently switched to hook grip for deadlifts (double overhand.) Felt a bit weird and of course hurt on the thumbs. Felt weird not to "squeeze bar really hard." I'm sure I'll be used to this grip in another workout or 2.

Focused on moving hips forward as hard as possible when bar hit the top of my knees.
Also worked on keeping arms long and shoulders down to shorten ROM at top of repetition.

Weighted pullups, neutral grip
+33 1x2 plus 2 more "1/2 reps"* at the top of pullup ROM
*1/2 reps = going up and down at top of pullup ROM to train finishing the rep

+20 1x3, plus 2 "1/2 reps" @ top

+20 1x2 plus 5 "1/2 reps" @ top
1x1

+20 1x5
1x4
1x3

Shrugs
225 3x10

These were a revelation. I put 315 on the bar and couldn't even budge it off the pins. I thought because I could deadlift 360+ I could lift 315 4-5 off of the pins to do shrugs no problem. Wrong I couldn't even move it. Reduced weight to 225 and as able to get three sets. These sets were still pretty tough.
1. think I need to lower the weight to 200 on the next workout (do shrugs every workout) and do more reps.
2. I'm sure the weight will go up quickly on the shrugs

Hyperextensions
+25 1x10

Evening
2-arm high KB swings (head level)
55 1x 10 min.: sets of 20 with short rest between sets, interspersed with a couple of sets of 5 of 1-arm swings

Last edited by Success; 07-12-2012 at 04:42 PM.
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Old 07-12-2012, 06:30 PM   #38
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Quote:
These were a revelation. I put 315 on the bar and couldn't even budge it off the pins. I thought because I could deadlift 360+ I could lift 315 4-5 off of the pins to do shrugs no problem. Wrong
I had the same issue, as did several other guys here. Some of us were just (virtually) useless at rack pulling. It took me a while to improve on them.

Congrats on the deadlit PR.
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Old 07-14-2012, 07:51 PM   #39
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I had the same issue, as did several other guys here. Some of us were just (virtually) useless at rack pulling. It took me a while to improve on them.

Congrats on the deadlit PR.

So I"m not the only one

I'll keep at it

Your encouragement is a big part of me making the PR. Thank you.

You're always positive and believe in people.
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Old 07-14-2012, 08:29 PM   #40
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7/13/12 Fri

Pullups: 7
Chins: 8
Pullups: 8
Chins: 7
Pullups: 4
last set of 4 was supposed to be 6 which I could have done but got it wrong


1-arm KB snatch
35lb
1 set 10:00 continuous + 10 extra reps
went slower on this set--no stopping


Facepulls
1 arm
6 springs 3x10


Shrugs
205 1x15
1x12
1x10
Volume 7585

Shrug volume Wed was 6750

Last edited by Success; 07-15-2012 at 12:34 PM.
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