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Old 04-08-2012, 11:45 AM   #411
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Looks like a good Easter Sunday session.
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Old 04-08-2012, 11:57 AM   #412
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455x1 Grind!! PR
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I have been thinking about deadlifting, I think every 4th week I will do a ME dead workout instead of ME squats. It will be some sort of variation, either deficits or pulling off mats. I think for a while I might focus on pulling off mats to really hit my weakness. I will still use DE days to work on me deadlift form. See how this works for a while. So this week will be squats, next week deads off mats. Some serious weight.
Sounds like a good frequency for maxes.
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Old 04-08-2012, 12:08 PM   #413
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Looks like a good Easter Sunday session.
Thanks bud, the intensity was awesome today!

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Sounds like a good frequency for maxes.
Thanks steve, I think deads just really wear out my body. Especially conventionals, so I will limit the amount I do them. But when I do them I am going to crush them!
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Old 04-08-2012, 12:20 PM   #414
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I've been responding good lately to the combo of RDLs, low rack pulls and Rippetoe/Starr shrugs. My body handles the rack pulls much better than floor pulls.

Think I;m moving your way too, and doing less frequent floor maxing.
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Old 04-08-2012, 12:30 PM   #415
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I've been responding good lately to the combo of RDLs, low rack pulls and Rippetoe/Starr shrugs. My body handles the rack pulls much better than floor pulls.

Think I;m moving your way too, and doing less frequent floor maxing.
I think it is a good idea. Deads from the floor can just ruin my low back for weaks. Whereas variations seem not to bother it as much. I discovered too from my last meet, that I do not really need to deadlift that much to get better at it.

If you get stronger overall, your deads will go up. I only did sumos for like 3 months prior to my meet and hit a conventional PR and almost hit a 50 pound PR. Trying to hit good mornings as often as possible also. I think they hit my weak points the most.
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Old 04-09-2012, 08:37 PM   #416
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Monday DE Bench Press
Felt very strong and fast on bench today, used the cambered bar. Got a good stretch and pump going. Very short rest

Cambered Bar Bench
*all sets plus short mini bands
135x2x3
185x10 sets x 2 reps
All done very fast, only 30-45 seconds rest. Got a good sweat going too!

Pull Ups Straight Bar
BW x 3 x 10

DB Neutral Grip Seated Military Press
55s x 10
60s x 2 x 10
65s x 2 x 7

Neutral Grip Pull Ups
Wide x 3 x 8
Close Grip x 3 x 8

Dips
BW x 3 x 15

Tricep Pushdown Fat
150x20
170x15
190x12
210x2x8

Lateral Raise
15s x 2 x 15

Couple sets of curls

Hit some awesome volume today, really wanted to hit pull ups hard. I have been slacking with them lately. They are a key lift, I need to make sure I do them at least once a week.

Little change of plan, tomorrow I am going to do reverse band squats w/ minis. I am going to save the yoke bar for next week. I will deadlift first and use the yoke bar for assistance. Tomorrow I am going to try to go heavy with the reverse bands and see what happens.
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Old 04-09-2012, 10:47 PM   #417
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Solid dynamic work.


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Thanks pull!! 300 will come soon, heres a crazy idea. We are gonna have to get together for some workouts this summer!!

I will probably be heading to belmar almost every weekend to go to the beach so why not crush some weights on the way! You can teach me how to clean properly.
Haha, I like the sound of that. Hopefully I'll have some bumpers to throw around by than.

Still learning the clean myself though ... or rather struggling to rid bad habits.
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Old 04-10-2012, 12:28 PM   #418
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Crush the squats and deads.
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Old 04-10-2012, 01:08 PM   #419
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Good lifts J
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Old 04-10-2012, 07:20 PM   #420
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Tuesday ME Squats
Solid work today, my legs were a little tired from sunday's workout. Maybe a little too much 2 days away from a max workout. Still hit solid numbers

Squats and reverse band squats
145x2x5
235x3
325x2x1
375x1,1
add doubled reverse bands
415x1
465x1
485x1
505x1
510x3 singles
415x4
Forgot that I was using a 55 pound bar. Thought I was doing singles with 500, nice!

RDLs
135x10
225x6
315x2x4
Need to do these more often and focus on my form

GHRs
BW x 10
doubled mini x 2 x 10
BW x 15

ABs on GHR
BW x 4x 15

Shrugs
100s x 3 x 20-30

The last 3 exercises were done in a circuit. Really wore me out! Skipped the last set of shrugs, just forgot them. No big deal.

Today I got a set of farmers handles, my uncle's buddy was able to make them out of scrap. Awesome! They feel very sturdy, I just have no idea how much they weigh haha. May have to try them out a little tomorrow night if it does not rain.
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