Grip, Rip, Hoist!

Bakerboy · 07-26-2007, 02:27 PM

Sweet wo Witch! I like the face pull/ rollout superset that's hardcore!

goob · 07-27-2007, 09:45 AM

Good work Witch. Some may say, so good, it's Witchcraft.*

*Title for your next journal......

Witchblade · 07-27-2007, 10:55 AM

Quote:

Originally Posted by goob

Good work Witch. Some may say, so good, it's Witchcraft.*

*Title for your next journal......

I'll definitely remember that one!

Witchcraft

Quote:

Originally Posted by Bakerboy

Sweet wo Witch! I like the face pull/ rollout superset that's hardcore!

I really like those exercises. It would be cool to eventually do them standing with just one hand on a barbell. You might get there rather soon bb.

Quote:

Originally Posted by Scarface30

great looking workout Witchblade. it looks so high tech, lol...wave loading, I have no idea what it is but it sounds cool.

how do you find you feel after doing 4 supersets? I am going to be doing this beginning of Sept. but I am going to be in bit of a caloric surplus.

Wave loading is just what it looks like. You're doing your sets in 'waves'. As opposed to straight sets, you add weight every set until you reach a certain point (which can be whatever you want, 1 rep or even 10 reps), then you go back to your first weight and do the cycle all over again as often as you want.

The supersets don't bother me. I'm not really focusing on low RIs though. I just lift, walk to the next station calmly, add weight and lift again. I'm not running up and down with no rest in between.

**Gazhole** · 07-27-2007, 12:00 PM

really impressive stuff WB

how are you finding this program? its looking great from here!

Archangel · 07-27-2007, 06:02 PM

KILLER routine Brother Blade!!! Best wishes w/it and enjoy the weekend!!!

Witchblade · 07-27-2007, 06:09 PM

Yeah, I really love this program! I can't wait to start with more advanced stuff for the accessory work. I'm really happy I started I journal. I wouldn't be able to do this program all in my head, I think, and the motivational boost is great.

JerseyDevil · 07-27-2007, 06:24 PM

Quote:

Originally Posted by Witchblade

I'm really happy I started I journal.

Isn't it great how posting your workouts to the public tends to motivate you to work harder?

It took me awhile to be convinced to post my workouts also, but I am so glad I started a journal. You don't want to disappoint your peers

.

Witchblade · 07-28-2007, 05:21 AM

Correcto mundo.

buening · 07-30-2007, 02:55 PM

Quote:

Originally Posted by Witchblade

I'd just stick to a close grip or pullups. The wider the grip the worse for your shoulders.

You sound quite knowledgeable, bue, and your posts are very informative, so I think a lot of people would be interested to see a journal by you. Plus it's great for motivation, as I've recently found out. The atmosphere is really great in this section and there's a ton of inspirational material floating around. I mean, look at Archangel and Musclebeach's journals!

They are worse for your shoulders, true. But from what i understand, the wider grip recruits more muscle fibers in the lats compared to neutral grip. I think it may be my form that is a bit off.

I do a lot of research about lifting and exercises on numerous forum. I'm a member on around 5 different forums. I'm a structural engineer, so i've been programmed to over research everything

I keep a log book of my lifts, as well as an excel spreadsheet for a monthly summary of lifts and bodypart measurement. I think i may do a journal on here just for shits and giggles. Hopefully i can remember to update it often. Right now i'm letting some tendons heal after picking the biggest guy to arm wrestle against

Now i know why i never arm wrestle people. Good luck with the lifts and keep up the good work. Lemme know if i can help with anything!

goob · 07-30-2007, 04:42 PM

How goes it Witch?

Witchblade · 07-31-2007, 01:16 PM

Quote:

Originally Posted by buening

They are worse for your shoulders, true. But from what i understand, the wider grip recruits more muscle fibers in the lats compared to neutral grip. I think it may be my form that is a bit off.

I do a lot of research about lifting and exercises on numerous forum. I'm a member on around 5 different forums. I'm a structural engineer, so i've been programmed to over research everything

I keep a log book of my lifts, as well as an excel spreadsheet for a monthly summary of lifts and bodypart measurement. I think i may do a journal on here just for shits and giggles. Hopefully i can remember to update it often. Right now i'm letting some tendons heal after picking the biggest guy to arm wrestle against

Now i know why i never arm wrestle people. Good luck with the lifts and keep up the good work. Lemme know if i can help with anything!

Damn, your book keeping is impressive. I don't write anything down except the stuff in this journal. Same with school. I don't write down calculations and don't update my agenda.

I hear ya on the arm wrestling. You need to warmup very thoroughly before doing that or you'll feel like your arm got ripped apart.

You're right about the lats getting more involvement with a wider grip.

Oh and I tried those calf raises in the smith machine today. They rock! I have to keep the bar on my front delts as if I'm front squatting though, because I can't hold a bar on my back. A nerve gets impinged and my arms go numb or something.

Quote:

Originally Posted by goob

How goes it Witch?

I tried to update my journal sunday, but after I had typed everything I wanted to say including sunday's workout, my Inet connection got reset.

I didn't do anything special anyway. Same as last week basically.

I also tried to do sprints on saturday, but already after the first sprint I got crushed by the searing pain in my stomache (right side). I'll try sprinting in the morning when I've only had breakfast. If that doesn't help I'll give up HIIT sprints.

I think I'm going to split my leg day in two and do cardio on those days too. I'm too tired/demotivated to do cardio on off days, but if I'm in the gym anyway I might muster enough energy. Leg days tend to take more than an hour for me. I need longass rest intervals for deads and squats. I might do sprints as my second leg day...

Tuesday, Lower
1) Deadlift, 285/7x3 - tried straps for the first time. I love them.

2) Pistols, some sets of 3 and 5 - I found a really cool way to do these assisted. Put a bar in a squat rack at penis height. Squat down and touch the lower part of the bar with the upper part of your hands (your palm are facing the floor). This way you won't fall over, but you get very little support and yo u can't cheat.

3) Pullthroughs, 165/3x10

4) Smith machine standing calf raises, bw+65/1x~10,8,6 (not sure)

5) fucking around with overhead squats.

My plan is to do two short lower days instead of one long one. The template will be something along the lines of the upper body days with one main exercise (sprints/squat variant/deadlift) and some accessory stuff. Since I've started using straps, I'll also need to do some grip work. I'm thinking about farmer's walks. After 30 mins of weight training I'll do 20 mins of cardio.

I gave up on squatting with a barbell. I asked if my gym could get a trap bar or some power squat bar and it might. I certainly hope so. Pistols don't compare to barbell squats.

Sorry about the hectic layout of this post.

katt · 07-31-2007, 01:21 PM

just my 2 cents worth - I LOVE staps... my grip strength really gives out on my heavy sets, so they are a must for me....

or maybe it's because I'm a girl....

Witchblade · 07-31-2007, 01:29 PM

Same here, katt. So that excludes girls. Maybe straps are for people with long hair and tits.

katt · 07-31-2007, 01:30 PM

so you have long hair & tits????

Witchblade · 07-31-2007, 01:31 PM

Yup, (shoulder) long hair and (muscly) tits.

goob · 07-31-2007, 03:12 PM

Quote:

Originally Posted by Witchblade

Same here, katt. So that excludes girls. Maybe straps are for people with long hair and tits.

No, I think that's strap-ons.....

Good workout Witch. I've been fucking about with pistols too, but find them really hard. Amazing to think I could'nt really do them although i could do Bulgarian squats holding 55lb Db's???? How the France does that work?

I'm still convinced that the pain you get in HIIT is due to you having eaten under 2 hours before going for it.

Scarface30 · 07-31-2007, 03:15 PM

very nice workout Witchblade!

I tried straps once, was doing shrugs with around 275..the bar slipped, the strap caught around my wrist and pulled tight...not the best feeling having that weight hanging from your wrist!

Witchblade · 08-01-2007, 02:24 PM

Pistols are killer, goob. You need a ton of mobility and balance to pull them off. I can't do a single pistol ass to grass unassisted yet, but I'm determined to be able to, moreso since I can't squat with a barbell at the moment.

@ scar: better your wrist than your knees!

goob · 08-01-2007, 02:30 PM

Quote:

Originally Posted by Witchblade

Pistols are killer, goob. You need a ton of mobility and balance to pull them off. I can't do a single pistol ass to grass unassisted yet, but I'm determined to be able to, moreso since I can't squat with a barbell at the moment.

@ scar: better your wrist than your knees!

Why can't you squat with a BB?

...and yeah, pistols are really hardcore.

Archangel · 08-01-2007, 02:56 PM

Lookin good Brother Blade!!!

buening · 08-01-2007, 03:15 PM

Quote:

Originally Posted by Witchblade

Damn, your book keeping is impressive. I don't write anything down except the stuff in this journal. Same with school. I don't write down calculations and don't update my agenda.

Oh and I tried those calf raises in the smith machine today. They rock! I have to keep the bar on my front delts as if I'm front squatting though, because I can't hold a bar on my back. A nerve gets impinged and my arms go numb or something.

Thanks, goes hand in hand with my profession. Engineering is full of formulas and calcs, so not taking notes in class would be suicide

Interesting with the nerve. Have you tried lowering the bar and sqeezing your shoulder blades together? The bar is entirely on your shoulder girdle and doesn't touch you spine (although eventually transferred to the spine, obviously). I know a few guys that claimed they couldn't do squats for similar reasons, and i found that the bar was fairly high on the back and the bar was touching their spine. When i do squats, the bar is low enough that it feels like it wants to roll down my back. Bending at the hips more prevents it from doing this. I have the J hooks set fairly low so i can rack it when bent at the hips. I'm not squatting 500lbs though, so the force on my spine isn't a concern at this point

Also, these pistols you speak of. Are they these and are you adding any weight? Untitled Document

Witchblade · 08-02-2007, 12:30 PM

I can't back squat because my arms go numb and I can hardly get them behind my back, despite good shoulder mobility, and I can't front squat because my rib cage decompresses or something. I'm not sure and I don't know a single good physical therapist around here to check it out. I've tried everything, but a bar on my back is just not going to happen, not even in the smith machine when doing calf raises.

And yes, bue, those are the pistols I'm doing, although my method of assistance varies. I don't hold onto anything, I just touch a bar in front of me with the top of my hands (palms down).

Memo to self: make a post about the freakshow at work. I swear I think I've mistaken some psychological clinic for the tax office.

Thursday, Upper vertical
1) NG Pullups
bw+18x7, rest-pause 8s, x3
bw+18x7

2) Military Press - contrast training
90x7
135x2
90x8
135x2
80x7

3) Unilateral pulldowns
30/3x12 - tempo: 3/1/2/3 - mega set (NO rest between sets or arms)

Sick burn, but still too light.

3 1/2) 6 WG Pullups

4) Dips
bw+18x6, drop weight, bwx4
bw+18x6, drop weight, bwx2
... immediately to

5) Pushdowns
Big dropset without rest. Something like..
65x8, 45x10, 25x15, rest-pause 10s, 25x15

6a) Zottman curls (to hammer curls)
25x7, switch to neutral grip, 25x3
25x7, switch to neutral grip, 25x2

6b) Underhand face-pulls
65x12
65x11
65x11

Feels like my shoulders and arms are on fire.

Scarface30 · 08-02-2007, 03:00 PM

man, that is one serious workout Witchblade! nice job

goob · 08-04-2007, 11:38 AM

Superb job Witch. You incorporate some pretty tech shit into your workout design. Top notch.

07-26-2007, 02:27 PM	#151
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Sweet wo Witch! I like the face pull/ rollout superset that's hardcore!
	No strength within, no respect without - Kasmiri Proverb

07-27-2007, 06:02 PM	#155
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	KILLER routine Brother Blade!!! Best wishes w/it and enjoy the weekend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-27-2007, 06:09 PM	#156
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,364 Photos: 2	Yeah, I really love this program! I can't wait to start with more advanced stuff for the accessory work. I'm really happy I started I journal. I wouldn't be able to do this program all in my head, I think, and the motivational boost is great.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-28-2007, 05:21 AM	#158
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,364 Photos: 2	Correcto mundo.
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07-31-2007, 01:29 PM	#163
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,364 Photos: 2	Same here, katt. So that excludes girls. Maybe straps are for people with long hair and tits.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-27-2007, 09:45 AM	#152
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Good work Witch. Some may say, so good, it's Witchcraft.* *Title for your next journal......

07-30-2007, 04:42 PM	#160
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	How goes it Witch?

07-31-2007, 01:21 PM	#162
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	just my 2 cents worth - I LOVE staps... my grip strength really gives out on my heavy sets, so they are a must for me.... or maybe it's because I'm a girl....

07-31-2007, 01:30 PM	#164
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	so you have long hair & tits????

07-31-2007, 01:31 PM	#165
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,364 Photos: 2	Yup, (shoulder) long hair and (muscly) tits.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-31-2007, 03:15 PM	#167
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	very nice workout Witchblade! I tried straps once, was doing shrugs with around 275..the bar slipped, the strap caught around my wrist and pulled tight...not the best feeling having that weight hanging from your wrist!
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

08-01-2007, 02:24 PM	#168
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,364 Photos: 2	Pistols are killer, goob. You need a ton of mobility and balance to pull them off. I can't do a single pistol ass to grass unassisted yet, but I'm determined to be able to, moreso since I can't squat with a barbell at the moment. @ scar: better your wrist than your knees!
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-01-2007, 02:56 PM	#170
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Lookin good Brother Blade!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-02-2007, 12:30 PM	#172
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,364 Photos: 2	I can't back squat because my arms go numb and I can hardly get them behind my back, despite good shoulder mobility, and I can't front squat because my rib cage decompresses or something. I'm not sure and I don't know a single good physical therapist around here to check it out. I've tried everything, but a bar on my back is just not going to happen, not even in the smith machine when doing calf raises. And yes, bue, those are the pistols I'm doing, although my method of assistance varies. I don't hold onto anything, I just touch a bar in front of me with the top of my hands (palms down). Memo to self: make a post about the freakshow at work. I swear I think I've mistaken some psychological clinic for the tax office. Thursday, Upper vertical 1) NG Pullups bw+18x7, rest-pause 8s, x3 bw+18x7 2) Military Press - contrast training 90x7 135x2 90x8 135x2 80x7 3) Unilateral pulldowns 30/3x12 - tempo: 3/1/2/3 - mega set (NO rest between sets or arms) Sick burn, but still too light. 3 1/2) 6 WG Pullups 4) Dips bw+18x6, drop weight, bwx4 bw+18x6, drop weight, bwx2 ... immediately to 5) Pushdowns Big dropset without rest. Something like.. 65x8, 45x10, 25x15, rest-pause 10s, 25x15 6a) Zottman curls (to hammer curls) 25x7, switch to neutral grip, 25x3 25x7, switch to neutral grip, 25x2 6b) Underhand face-pulls 65x12 65x11 65x11 Feels like my shoulders and arms are on fire.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-02-2007, 03:00 PM	#173
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	man, that is one serious workout Witchblade! nice job
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

08-04-2007, 11:38 AM	#174
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Superb job Witch. You incorporate some pretty tech shit into your workout design. Top notch.