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Old 03-12-2013, 02:08 PM   #131
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Sounds like an awesome gym man. I've read so much about sled and prowler work for conditioning. Lucky 2 B U

Solid pressing as well Seconds.
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Old 03-12-2013, 05:04 PM   #132
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Sounds like an awesome gym man. I've read so much about sled and prowler work for conditioning. Lucky 2 B U

Solid pressing as well Seconds.
thanks D. i liked the sled a lot, and i did it again today for lower body. i'd like to incorporate it as much as possible.
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Old 03-12-2013, 05:33 PM   #133
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Default Tuesday, 3/12: Maximal Effort Deadlift

1-RM Fat Bar Deadlift
8 x 145
4 x 235
2 x 325
1 x 375

1 x 415 (Fat Bar PR; overall deadlift PB)

Reverse Hyperextension
2 x 10 x 100
2 x 10 x 125

GHR
4 x bw
1 x bw
2 x 10 x black-mini-band assist

Seated Calf Raise
3 x 10 x 100

Hyperextension
3 x 10 x bw

Lower-Body Sled Pull (hunched over, hands pulling from below knees, walking quickly heel-toe)
3 x ~40 yards x 115 lbs.

If you want to psych yourself out of a deadlift, use a fat bar! Chalk definitely helped, but I never had the feeling of complete grip dominance over the bar like I do with a regular-width Oly bar. Nevertheless, I whipped out a PB. Had to work hard throughout the entire RoM, but since I got the initial few inches with no problem, I knew I had a fighting chance.

So I'm focusing on the attempt when all of a sudden I hear shouts over the loud death metal music in the background: the entire gym had stopped what it was doing and was cheering me on! Not gonna lie, it gave me a boost, although I didn't know for sure I had it until the very end -- it felt like I could've failed at any instant. I just maintained concentration and put everything I had into the lockout. No hitching either. Done!

Afterward, everyone came up to me to slap hands, some just to introduce themselves. They were genuinely psyched that I made the lift! One of the guys, Mike, who was my partner/trainer for the day, pulled 515. He pretty much blasted it up but struggled at lockout (you could tell it was only b/c of that evil fat bar haha!). I told him, "that's some serious pulling," but he said, disappointed, "yeah, but it wasn't like your lift, man. That was awesome!"

This is my best gym experience ever. This isn't just the best gym I've been to, this is probably my new favorite place anywhere. When I finished up, I kind of didn't want to leave, just felt like hanging out and watching people do some serious work. You should see all the different techniques people use here! Not to mention there are plenty of hot, jacked chicks. Great day today.

Last edited by SecondsOut; 03-12-2013 at 05:38 PM.
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Old 03-12-2013, 07:51 PM   #134
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Hey Seconds Out, congratulations on that PR deadlift. With a fat bar yet! I'm guessing you used a reverse grip. Keep up the good work. Ugo
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Old 03-12-2013, 08:01 PM   #135
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Hey Seconds Out, congratulations on that PR deadlift. With a fat bar yet! I'm guessing you used a reverse grip. Keep up the good work. Ugo
thanks! haha no way, i used front-facing hook grip with the fat bar: no thumbs. just kidding
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Old 03-12-2013, 09:19 PM   #136
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Hey Seconds Out, congratulations on that PR deadlift. With a fat bar yet! I'm guessing you used a reverse grip. Keep up the good work. Ugo
oh yeah, Ugo, i forgot to mention: did you notice how weak my hamstrings are? i struggled to do a GHR. but isn't this weird? 415 isn't a very big deadlift, but you'd still expect me to have strong hamstrings, right? this must mean a couple things:
1) my form doesn't rely on hamstrings very much
2) my form relies almost entirely on other muscles, like quads, glutes, and back
3) these other muscles have developed in a way that compensates for my weak hamstrings.

do you think this would explain why my stance has become closer and closer? this past year, i've used the closest stance ever. in fact, i believe a certain trainer remarked recently that even my squat stance got closer this year.
i'm hoping this means that if i strengthen my hamstrings, i'll be able to smash 415. so hopefully, if my GHRs go up, so will my deadlift. thoughts or ideas?
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Old 03-12-2013, 09:53 PM   #137
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Hey Seconds, I think the GHR is a really hard exersise. Not at all unusual to struggle with at first, but sure,if you get your hamstrings stronger I think it can do nothing but help your DL AND Sq. Looking forward to hearing about heavy BP day. Ugo
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Old 03-12-2013, 10:00 PM   #138
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Strong pulls! Congrats on the PR!

Thats some crazy volume.
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Old 03-12-2013, 10:11 PM   #139
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Hey Seconds, I think the GHR is a really hard exersise. Not at all unusual to struggle with at first, but sure,if you get your hamstrings stronger I think it can do nothing but help your DL AND Sq. Looking forward to hearing about heavy BP day. Ugo
thanks for the feedback. haha, yeah, guess we'll see what happens!

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Strong pulls! Congrats on the PR!

Thats some crazy volume.
thanks for checkin in!
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Old 03-13-2013, 07:38 AM   #140
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New gym sounds sweet, would love a sled to play with or even space for one ha.

Congrats on the dead PR, smashed on a fat bar too.

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