Stewart20

OK, just give me some point of reference on the good mornings. if you were to do a regular old good morning, how much would you be able to do for the same three reps? I ask because 420 for any form of a good morning, just reading it makes my back want to break.

also, on the DB holds, I know you are holding the top of the dumbbell, and I've never really tried it, but is it really that hard to hold a 25 pound dumbbell? I would figure someone like you would be able to hold it a lot longer than 45 sec.

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PeteTheGreek

We were doing the good mornings from a dead stop from the bottom. The bar is hanging about 3 feet off the ground, suspended by chains with are attached to the top of the rack. You have to crawl under the bar and stand up with the motherfucher. They are really hard at first but it's easy to get strong at them if you stick with it. The key is to try to keep the bar in front of your knees at the start. SOme guys swing the bar back too far and turn it into a squat.

On the hex dumbell holds you're holding the top of the dumbell with your fingers and not the palm of your hand. I can last maybe 30 seconds with it.

Sorry to hijack your thread Dave but that last deadlift was ugly as sin, hitched to the max with unlocked knees

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PeteTheGreek

here's a chain suspended gm that looks OK but the guy rounds his back instead of holding his arch:

YouTube - Chain suspended goodmorning

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DLDave

No problem on the hijack, good descriptions. And I know the last pull was ugly, it was damn near 700 pounds. Should we place bets on if I pull 700 before you pull 600?

Stewart, those hex dumbbell holds exhaust your grip after a few sets, which is the whole point. I could probably hold 25 pounds longer if I didn't do the couple of 30 sec ones first, but it wouldn't be as effective overall. I haven't been doing these all that long, but this along with a few other grip exercises have stopped me from losing the bar on heavy pulls. This gym only has the small hex db's up to 25 pounds, so no clue what heavier weight would be like. And by small, i mean the head of the dumbbell being small enough to fit in your hand.

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Stewart20

you guys used the cambered bar like in the video. OK, I can see how that would be "easier" (I use the term loosely) than using a straight bar due to the placement of the weight. Makes sense now, thanks guys.

How does doing it suspended from chains differ from doing a good morning from a dead stop off of pins in the same starting position?

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PeteTheGreek

$100 says I pull 635 at the October meet

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DLDave

What meet is in October? (nevermind, found it on the IPA site). Didn't know Dan was doing anything for the fall, guess I'll have to rethink my meet plans. $100 if you hit 635 and I don't break 700. We're even if we both hit those numbers.

Stewart, I did GM's off of pins just last week and from chains this week. From the pins, it's hard to get positioned properly as the bar doesn't really move well on the pins. Hanging from the chains, you can make better adjustments to get in the proper position. And bringing the weight back down is much more violent on the pins, felt like my brain was being shaken from the vibrations.

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PeteTheGreek

Dan's putting one on at the Marriott

IPA - LexenXtreme Fall Classic | Powerlifting Watch

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DLDave

5/1 DE Bench

Speed Bench
185 for 6 sets of 3 (pause between each rep, then fast down and fast up)

Rear Delt Fly
110 x 10
130 x 10
150 x 10
190 x 10

H Rolls
20 x 10
25 x 10
35 x 10
40 x 10

Rope tricep pushdown (bottom-half range and spread rope, aka Panora rope pushdowns)
55 x 10
65 x 10
75 x 10
85 x 10
100 x 10

Side lat raise
20 x 10
30 x 10
40 x 10

Good workout overall, pulled an oblique muscle yesterday which has been pretty painful today, but it didn't cause issues with any of these movements and so far feels better since it got some indirect stretch. It might make for an interesting squat day tomorrow.

My log: http://www.ironmagazineforums.com/on...ining-log.html

thewicked

dave you're a monster! SICK ass pulling! nice to see someone else in here who loves deadlifts as much as I DO!

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PeteTheGreek

Dave couldn't find his crank in the restroom let alone deadlift. He's only 5'4" but his arms hang down lower than his knees. We call him Captain Cave Boy. He only has a 3 inch range of motion. He can only pull 635 but he should be doing 950.

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DLDave

Shhh...Pete will hear you and post a smart-ass response since he's having issues accepting the loss of his deadlift crown

EDIT: guess I should've clicked "Post Reply" earlier. Looks like I was right.

My log: http://www.ironmagazineforums.com/on...ining-log.html

thewicked

hahaha you guys are ridiculous... I feel dave's plight.. I'm 6'1" at 250 trying to figure out how to kick the short guys asses in pulling HAHA

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Triple Threat

I'm curious about this too. Any takers?

DLDave

See the 2nd part of post #217 above for explanation of the difference. The mechanics of the lift are the same, the primary difference is in setup and completion of each rep, as the chains are a bit more flexible.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

Who out squatted the girl at the meet?

Tim and I are out of town this weekend so you'll have to lift off for Lynn. As soon as he takes his air give him a strong up and out. Don't let him go up in weight unless he touches.

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DLDave

There were plenty of girls that I out-squatted.

Just not too many guys.

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Triple Threat

Thanks, I missed it.

DLDave

5/2 Squat

Box Squat w/straight bar (Metal Pro, straps down)
415 x 5
465 x 3
505 x 2
555 x 2
555 x 1 (spotter returned hooks after 1)
595 x 1 (forgot 2 pads, about 3" below parallel, up easy)
595 x 2
595 x 2
595 x 2

GHR
4 sets of 10

Squatted with a mostly different group today, and most of the guys went higher than I've usually seen them go, so I had to keep pace and went pretty heavy. The oblique is still pretty sore (coughing or sneezing almost puts me on the floor), but I didn't really feel it until I got past 415. The belt seemed to keep most of the stress off of it. Chuck V stopped in for some accessory work midway through our squats and gave some good advice to most of the lifters. Of course, everytime I squatted he seemed to be in the middle of an ab set with his back to me. The guy is a monster and definitely a benefit to the gym as he seems to have a genuine interest in helping. Skipped any core work to give the oblique another day off, try to pick some up tomorrow.

My log: http://www.ironmagazineforums.com/on...ining-log.html

thewicked

sick squattin dave..putting my ass to shame for sure! SWEET numbers!

do you feel like squatting in briefs or power pants will help your raw squat numbers any? or if you want to squat raw..squat raw kinda thing.

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DLDave

That depends. If you have a wide stance, the briefs or power pants can provide some hip support and let you work harder/heavier/longer than without, which is going to increase your strength. I'd recommend something loose though so you're using them primarily for hip support and not getting pop off of the bottom, which you don't get raw. I've been squatting with some form of brief for a few months now, and I'm pretty sure my raw squat has gone up despite not squatting raw.

I don't squat narrow in briefs, so I have no idea if there's a benefit for narrow-stance squatters.

My log: http://www.ironmagazineforums.com/on...ining-log.html

thewicked

i've recenlty switched to a wide stance for a few reasons..

1) more stabile
2) shorter range of motion
3) COMFY!

i'm going to invenst in some titan briefs to give it a go just to see what happens.. thanks for the input buddy it's must appreciated. Travis Bell over at westsdie said the same thing about benching in a shirt.. he knew his raw bench went up..it had to have just becasue of the fact he was progressively working with heavier weights!

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DLDave

I follow Travis's log, I think he still does quite a bit of raw work, at least working up heavy raw before shirting up. Anyways, no doubt your raw bench will increase with shirted work, but probably not as much as if you just benched raw all the time. With the shirt, you're getting a ton of support in the bottom part of the movement, an area is incredibly important when benching raw. Squatting in briefs is a bit different, especially if they're loose, as the movement isn't much different raw vs. equipped until you're wearing tight equipment that gives you a good pop.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

5/3 Extra workout

Stationary bike
15 min @ 70 rpm

Hip Abductor/Adductor
worked up to full stack (305) x 15 on each

Pulldown Abs
4 sets of 15

Hanging leg raises
3 sets of 12

Torso rotator (obliques)
3 sets of 10, light weight mainly to stretch.

Didn't do any upper work to hopefully avoid the piss poor bench performance tomorrow that I had last week. Oblique is feeling much better, threw in a few light sets on the torso rotator machine to get some additional blood into the tissue.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

5/4 Bench

Flat Bench
225 x 5
275 x 3
315 x 1
Add Inzer DD
365 x 3 (3-board)
405 x 3 (3-board)
455 x 3 (2-board)
475 x 1 (2-board, sloppy grinder)

V-bar pushdowns
80 x 10
100 x 10
120 x 10
130 x 10

Plate-loaded horizontal row
1 plate x 10
2 plates x 10
3 plates x 10
3 plates x 10

Hammer Curls
25 x 10
35 x 10
45 x 10

Better bench workout than last week but still not great. First time in the shirt since I had chest taken in an inch, seems to provide much better support than before. Will be interesting to see what it takes to touch. Hand position felt off with those last 2 heavy sets, don't know if grip was off with the different bar or if thumbs weren't rolled correctly. Next week I'll go shirted boards again, then a week off for vacation, then 3 heavy weeks until June meet. Oblique pain is gone, feels pretty stiff so hopefully it's nearly recovered.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

WHo squatted on Friday and what did Lynn end up doing today? I think I might just pull in the June meet.

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DLDave

I squatted with Murph, John, Reisser, and Matt. I think John did a single over 500, and Matt had 1 or 2 singles at 595. Lynn got there as we were finishing up. Joe was squatting the Chuck V workout when I got there, 315 on cambered bar with 2 blues and a purple. Lynn touched his first 365 today (or was damn close) then did 2 sets of 405 and just missed lockout on both. He did boards afterwards.

Dan said he has 15 from the gym for the June meet so far, and Westside called to get some of their people in.

My log: http://www.ironmagazineforums.com/on...ining-log.html

thewicked

i need to move to ohio..i've got a possible job opportunity in cincy... man it would be sweet to be in the heart of powerlifting country!

nice board work dave.. strong pressign for sure!