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Old 12-24-2012, 03:14 AM   #161
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Holy piss nuggets.. 5in deficit!? i do 3" lol.. where in Missouri are you located? we are just over here on the kansas side (overlandpark)- if close enough would invite you to partake in some heavy lifting as we train for our meet in march down in springfield
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Old 12-24-2012, 03:58 AM   #162
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Holy piss nuggets.. 5in deficit!? i do 3" lol.. where in Missouri are you located? we are just over here on the kansas side (overlandpark)- if close enough would invite you to partake in some heavy lifting as we train for our meet in march down in springfield
5in is all I have right now to pull from. I'm planning on making some 1,2,3 and 4in platforms. The 5in one I have is just what was in the gym. A plastic Reebok step.

I'm just south of Springfield. What meet is in March?
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Old 12-24-2012, 12:01 PM   #163
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Here is my failed 475 pull... IF anyone has any pointers let me know... I want this..
Overall I didn't catch anything unusual. My only advice on the big pulls is to really concentrate on trying to pull the bar back towards the body from the get-go. That will help (a little) prevent the tendency for the hips to come up.

Great work and Merry Christmas!
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Old 12-28-2012, 06:41 AM   #164
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Light Chest day.. Still working on rehabing on the shoulders. All the time off of shoulders and chest really has tighten them up. Have to take a little extra time warming up..

Rotator Cuff Work 5min

Floor Press
Warm Ups
12/40
12/45

12/60's
12/70's
10/80's
15/90's

Close Grip Bench
10/135
10/185
10/195
15/135 - Burn out

JM Presses
12/40
10/40
10/40
10/40

Ninja Pull Ups
10+8+6

Overhead Cable Pullovers
10/110
10/110
10/110
10/110
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Old 12-28-2012, 03:20 PM   #165
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Nice burns - can hear those triceps sizzling.
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Old 12-29-2012, 03:10 AM   #166
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Originally Posted by Ramrod View Post
Rotator Cuff Work 5min
Floor Press
Warm Ups
12/40 12/45

12/60's 12/70's 10/80's 15/90's

Close Grip Bench
10/135 10/185 10/195 15/135 - Burn out

JM Presses
12/40 10/40 10/40 10/40

Ninja Pull Ups
10+8+6

Overhead Cable Pullovers
10/110 10/110 10/110 10/110
Nice numbers Ramrod ... good going ...
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Old 12-29-2012, 07:14 PM   #167
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Well I'm happy with myself. I not only nailed my year end goal for deadlifts. I smashed it by 25lbs and upping my PR by 40lbs. Video soon.
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Old 12-30-2012, 02:23 AM   #168
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Today might be the last workout of the year. I know it's the last deadlift day. I haven't hit my Goal for deads yet. So this was my last chance. My goal was 475 which I attempted last week. Failed just below my knees. My previous best was 460.

Not only did I get 475. It went up smooth. So I put on 5 plates for 495. Just 4 months ago I was trying to get 405. Anyway As I was getting set for the 495. I thought to myself what's two more 2.5lb'ers. So I went for an even 500lb. NAILED IT. Had just a small hitch during the pull but I still got. Not only did I get my goal. I smashed my PR by 40lbs.

Deadlifts
WARM UPS

10/135
5/180
5/220
3/275

Core Sets
5/350
3/405
1/450

Extra Single..... BOTH ARE NEW PR's..
1/475
1/500 I have these on Video.. Give me a few and Ill have the Videos up Soon.

DB Rows
12/60
12/60
12/60

Rev Hypers
10
8
6
4

BB Wrist Curls 10sec rest between sets.
25+25+25 = 75 Rep Total

Pull ups ......6 sets with only 5sec rest between the sets.
16+12+9+7+4+2 = 50 reps Total
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Last edited by Ramrod; 12-30-2012 at 03:34 AM.
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Old 12-30-2012, 02:29 AM   #169
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Last week I had 3 Failed attempts at 475lbs. Never getting above my knee.

Now it looks like this....




Well 475 came off the ground so easy and continued to pull smooth... I figured 5 plates on each side look nice. So I slapped two more 45's. Got them on and walked around it to see. I was stoked to be even trying 495... Starting thinking to myself. Those little 2.5lb'ers are nothing. So I added them for an even 500lbs.. So Epic helped me to day not only get my my Year end goal, but smash it by adding 25 more pounds...

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Old 12-30-2012, 03:25 AM   #170
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Video I made for a Contest I put info...

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Last edited by BendtheBar; 12-30-2012 at 04:35 PM.
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