Welcome To The Pain!!!

thewicked · 06-02-2008, 04:23 PM

here's my last two workouts...

DE upper body

bench
barx20x2
added monster minis
135x3x9...with different grips every 3 sets

2brd presses

315x3x1
365x3x1
405x1x2 MAD!!! >

struggled with both of them... so i dropped the weight down and went at it!
365x6x1 new pr..and smoked them all and didn't give up on the last rep when it was looking like i was going to miss it. Getting my mental shit together baby!

close grip pull downs

5 sets pyramiding up to the whole stack

lateral raises
35x6x1
45x6x1
55x6x1
65x6x1

h-rolls 3 sets of 12 with 30's

not bad...

ME lower body

reverse band pulls

135x10x1
315x3x1
500x3x1
585x1x1
added mini bands instead of blue bands like most people...
675x1x1 smoked
765xmissed at the knees
725xmissed at the knees again...

...come to find out the mini's only picked up 50 off the bottom and gave out a foot off the floor. Felt good to hold something heavy again

good mornings

135x8x1
315x8x1
500x4x1 should've kept going..

hamstring curls

5sets of 20 pyramiding up

hammer curls

40x5x1
50x5x1
60x5x1
70x5x1
80x5x1
90x3x1

thewicked · 06-04-2008, 09:16 PM

ME upper body

bench

barx20x2
135x10x1
225x6x1
315x3x1
added blue bands
315x1x1
335x1x1
345x1x1 (est. 465 at the top)
365xmissed about halfway up.. smoked my old pr of 295 from the last time ever doing this. Bands are estimated 120 at the top.

inclines

135x8x1
225x8x1
315x1x1 just fucking sad right there...

power cleans

135x3x2
185x3x1
225x3x1 effortless...

cs rows

pyramided one plate from 1 plate up to 6 for sets of 8

alot of rehab/prehab...

Triple Threat · 06-05-2008, 10:12 AM

Quote:

Originally Posted by thewicked

good mornings

315x8x1
500x4x1 should've kept going..

There's some amazing numbers in here, but I find these particularly out of this world.

I've had 500 lbs on my shoulders before and just lifting it off the pins was enough for me. I think my back just tightened up imagining your lifts.

PeteTheGreek · 06-05-2008, 02:02 PM

Be careful doing full range max effort singles with bands unless you're wearing a bench shirt. You're taking an express train to an injury.

Travis Bell · 06-05-2008, 03:53 PM

Actually I've gone entire training cycles raw with band tension. All full range too, what hurt you Pete?

PeteTheGreek · 06-05-2008, 06:37 PM

A close grip mini band with 365 bar weight jacked my right rotator. Andre Henry told me this was a no-no. Too risky for a guy my age. I remember when I was 23........in 1989. Never had an injury until I hit 40. Now it's one after the other. Disc protrusion at L5-S1, partially torn bicep, partial pec tear in the last 2 years.

Travis Bell · 06-05-2008, 06:45 PM

ah, close grip can be a little tricky. I tend not to go any closer than thumb length from the smooth. If I do too many close grip workouts I actually have pec problems so what I do is the majority of my sets with my desired grip and then move it out for like the last single or two. I also do some reps at comp grip.

I also bench with my elbows really tucked when raw. I've found it really takes the stress off my shoulders

I take two days that are non bench days and do rehab stuff as well, light light dumbbells or very light pec deck for high reps to get the blood moving and I find my pecs feel tons better.

PeteTheGreek · 06-05-2008, 07:33 PM

My favorite injury was some kind of tear in the muscles around my collar bone and trap. I heard something pop in my collar bone trying to touch a heavy weight in a tight Karins shirt. I couldn't do any flat benching for about 4 months, not even high boards, but I could do inclines and overhead pressing. I remember setting the pins real high in the power rack and doing seated military pressing with a 2 inch range of motion to maintain my lock-out. I got up to 455 doing these. I also did a shitload of full range military pressing, seated and standing. When I came back to flat benching about 4 months later, I was pretty much where I left off.

thewicked · 06-06-2008, 07:49 PM

Quote:

Originally Posted by Travis Bell

ah, close grip can be a little tricky. I tend not to go any closer than thumb length from the smooth. If I do too many close grip workouts I actually have pec problems so what I do is the majority of my sets with my desired grip and then move it out for like the last single or two. I also do some reps at comp grip.

I also bench with my elbows really tucked when raw. I've found it really takes the stress off my shoulders

I take two days that are non bench days and do rehab stuff as well, light light dumbbells or very light pec deck for high reps to get the blood moving and I find my pecs feel tons better.

that's the key right there!

yeah i'm going to find ways aroudn the bands.. or at least not choke the mini's.. bands can help but i don't want to get used to them and have them crush my cns like they did in my suqatting.

I'm also doing what travis suggested in doing alot of rehab and prehab work since my shoulders have been funky. I'm starting to watch my right side again because after working with teh bands it does feel a little off but nothing hurts..it just let's me know it's there.

thewicked · 06-06-2008, 07:50 PM

today was a good day... starting to get back into the squatting groove where squatting is actually fun!

parallel box squats

135x10x1
315x10x1
405x10x1
500x2x2
525x2x1
550x2x1 effortless
315x20x1
225x20x1
135x20x1

I'm finding the heavier i go the more I want to lean forward instead of getting my hips to go lower. Why is that you guys think? Maybe I'm fighting the knee wraps? Either way..today's squat session was a session of mental toughness and just plain fun like it used to be.

hamstring curls

5 sets pyramiding up to a new pr!

hammer curls

30x6x1
50x6x1
70x6x1
90x4x1 sloppy

shrugs

135x10x1
315x10x1
500x10x1
585x10x1
675x10x1
765x1...i unracked it off and was apparenlty leaning back.. shrugged once and started stubbling backwards so I let it go. I could've made a good set of it..but instead i made myself a new squat bar by bending the shit out of it. I did zero hip work because of all the box squatting I figured I didn't need any..pegg what do you think.

PeteTheGreek · 06-06-2008, 08:40 PM

Quote:

Originally Posted by thewicked

I'm finding the heavier i go the more I want to lean forward instead of getting my hips to go lower. Why is that you guys think? Maybe I'm fighting the knee wraps? Either way..today's squat session was a session of mental toughness and just plain fun like it used to be.

The knee wraps don't have much to do with it. Make sure you're pushing your abs against your belt, like you're squeezing out a turd, hold your arch and push your ass back as hard as you can. It's hard to sit back when the weight gets heavy, you'll tend to want to go straight down instead of straight back. The best way to fix this is heavy high boxes, something about 100 lbs more than you can full squat. If a below parellel squat for you is on a 14 inch box, try loading up the weight and squatting off a 17 or 18 inch box. Once you get used to carrying heavy weight, it's easier to sit back.

thewicked · 06-08-2008, 02:09 AM

yeah...i think i'm losing my arch like you suggested. I can keep it tight when I do high bar squats but when I go heavy I leave the bar down deepr on my delts at legal depth..which I always wend up leaning foward iwth it to keep it from slipping around.

What I'm going to do is start squatting on a high box like you and others suggested with heavy shit AFTER I sit down with my usual squats just to a) get used to heavier shit and keeping form tight and b) help with my walkouts..

my hips kill me though...the heavier my squat goes the wider my stance gets and the more my hips KILL me! I'm thinking about picking up some briefs or a snug fitting single ply suit and just hitting it with the straps down for awhile.

Travis Bell · 06-08-2008, 07:06 AM

get some briefs, they'll really help out the hips

thewicked · 06-08-2008, 08:39 AM

first thing on the list buddy! well after the girlfriend's bday present...that tends to take prioritity over the well being of my hips. Y ou'd think they'd want to make sure those were always in working order.. HAHA but oh no..the prospect of a diamond necklace throws that out the window.

thewicked · 06-08-2008, 02:03 PM

DE upper body

bench press

barx20x2
bandsx3x1
155x3x8 juggling grips

3brd press

315x4x1
365x4x1
405x2x1
405x3x1 PR! Smoked the first two! And very happy about this since last week was a struggle..this week I brought it back with a PR!

bent over barbell rows

135x10x1
225x10x1
315x10x1
405x10x1
405x5x1

face pulls for 3 sets of 15

laterals

45x5x1
55x5x1
60x5x1
65x5x1

with rehab/prehab shoulder work

thewicked · 06-11-2008, 07:49 PM

YouTube - DieselCrew.com - Shoulder Rehab Protocol

stuff is INSURANCE FOR YOUR ROTATORS!!!

ME upper body!

floor press

barx20x2
135x10x1
225x3x1
315x3x1
365x3x1
405x1x1
420x1x1 SMOKE SHOW! 5LB PR AND WAS FASTER THAN 405!
430xmissed... I didn't explode off the bottom enough. Hit halfway up where I always stall and ofcourse started to stall..then my spotter just grabbed it instead of letting me fight through it. Asshole! >

Either way it was a badass session! Pressing strong for sure!

close grip inclines

135x8x1
225x8x1
315x3x1 gas'd

seated plate loaded rows

pyramided up a plate to 5 plates for an easy 10 per side...there wasn't room left for more.

dumbbell laterals

30x4x1
40x4x1
50x4x1
60x4x1
70x3xsloppy but still got 3...gotta work on them form wise with heavier weight!

alot of rehab and prehab! Shoulders are feeling like new money! I'm doing alot of rotator stuff daily to keep them that way!

BADASS DAY FOR SURE!

thewicked · 06-17-2008, 10:11 PM

DE bench

barx20x2
bar+mini bandsx10x1
8 sets of 3 with 155 juggling grips

3brd press

315x2x1
365x2x1
405x2x1
420x1x1 grinder..but got it! 3brd pr by 15lbs!

closed stance good mornings (feet touching)

135x3x1
225x3x1
315x3x1
405x1x1
added belt
500x1x1

pull thru's

whole stack x12x3

reverse power squat

6platesx10x1
12platesx10x1
18platesx10x1
23platesx6x1 getting a feel for it...(1035lbs)

sat down deep with these like i would at the floor on a deadlift. I did these to SIMULATE deadlifting and to power my hips up! Felt good!

thewicked · 06-20-2008, 03:42 PM

DE lowerbody

pulls off a 4" box

135x5x1
315x5x1
500x5x1
585x3x1...regripped and got 2 more for a total of 4 reps with 585 off a 4" box..which means I should be good for a 10lb gain on the box pulling when i retest it! PR RIGHT THERE!

reverse power squat

8platesx6x1
16platesx6x1
20platesx10x1
20plates + a small personal trainer (180lbs) x6x1
23 plates + a small personal trainer x6x1 effortless... I LOVE this exercise. I really feel it in my hips!

hamstring curls

3sets of 10 pyramiding up

grapplers

4 weighted sets

shrugs

135x12x1
315x12x1
500x12x1
675x12x1

hammer curls

30x6x1
50x6x1
70x6x1
90x2x1
60x12x1 straight set

good day! It's been too long since I've pulled.. the moment I felt 585 come off the ground I felt alive again. I LOVE PULLING!

goob · 06-20-2008, 03:54 PM

Dear lord those weights are nuts.

Whats a reverse power squat? Fuck it, while I'm at it whats a power squat compared to a normal squat? (Yeah, I'm an ignorant bastard, but hey who's caring...)

thewicked · 06-22-2008, 06:01 PM

it's a plate loaded squat machine..but i face the machine versus sitting in it and do my squats. It gets me down in a deep deadlift type of position and I drive it hard enough that I come up on my toes at the end of the press in hopes that it'll help my deadlift. LOL.. weird description but I hope that helps atleast a little.

thewicked · 06-22-2008, 06:01 PM

DE upper body

speed bench

barx20x1
155x3x9 juggling grips

3 brd

275x6x1
315x6x1
365x6x1 PR!
405x3x1 PR! HOOOOOOOOOOOLY SHIT It's rolling right along!

bent over dumbbell rows

115x25x2 largest db's in the gym i was in.. and stopped after two sets because my biceps were hurting like hell and I'm not sure why.

cleans

135x2x1
185x2x1
225x1x1
245xmiss.. didnt' get under it quickly
135x15x1 for upright rows to finish

alot of rehab and prehab as usual for the shoulders!

goob · 06-23-2008, 12:54 PM

Congrats on the beastin' PR's dude.

thewicked · 06-24-2008, 01:12 PM

Quote:

Originally Posted by goob

Congrats on the beastin' PR's dude.

thanks bro..been trying to put in my quality time, temper my training, and make smarter choices outside the gym to help me reach my professional goals. Seems to be picking up faster than i thought!

thewicked · 06-24-2008, 01:12 PM

ME lowerbody

banded deads

here's a picture of the setup... it's the only way we could figure out how to set up bands for pulling without a band platform. That's a 45lb rated monster mini under there. Estimated additional weight at the bottom was about 60 and 100 at the top..but it felt like more. No way of testing it. The band was stretched roughly 7 and 1/2 to 8ft at the bottom.

135x3x1
315x3x1
500x1x1
585x1x1
635xmissed at the knees...
615xmissed again at the knees..
610xmissed again and pretty much gave up the rest.. I was so pissed at myself I had to leave on a good note. Ditched the bands gave 635 a go.
635x1x1 smoked and held at the top to punish the grip for 45 seconds.. felt like an eternity..and I loved it!

here's a video of where I'm missing my pulls as well.. looking to get an idea as to where I should make some changes to progress further.

still damn near stiff leg'd pulling.. >

pull throughs for 3 sets of 12

hamstring curls

pyramiding up for 3 sets of 20 doing cross fiber training..10 reps superslow and 10 reps fast.

PeteTheGreek · 06-24-2008, 03:53 PM

weak glutes and hamstrings. get your ass down and your head up

DLDave · 06-24-2008, 04:11 PM

That wasn't a near stiff leg pull, it WAS a stiff leg pull

Drop your ass! (I have the same problem, although not as bad)

You were pretty slow coming off the floor, the faster you are coming up the less resistance the bands will have. Getting those hips lower at the start should increase the speed, and get mentally focused on ripping that bar off the floor as fast as you can so that you pull faster than the bands.

thewicked · 06-24-2008, 09:15 PM

Quote:

Originally Posted by DLDave

That wasn't a near stiff leg pull, it WAS a stiff leg pull

Drop your ass! (I have the same problem, although not as bad)

You were pretty slow coming off the floor, the faster you are coming up the less resistance the bands will have. Getting those hips lower at the start should increase the speed, and get mentally focused on ripping that bar off the floor as fast as you can so that you pull faster than the bands.

i've pulled like this my whole life hahaha i told you guys I needed some work..and I'm knocking on the door of 700 doing this. 635 flew up like it was 500 after pulling against those bands. I'm doing alot of work for my glutes and hamstrings to bring them up because I know i'm pulling all back. Other than the exercises i'm doing..what are somethings you guys would suggest? That miss was 610+bands.

06-02-2008, 04:23 PM	#91
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 275	here's my last two workouts... DE upper body bench barx20x2 added monster minis 135x3x9...with different grips every 3 sets 2brd presses 315x3x1 365x3x1 405x1x2 MAD!!! >struggled with both of them... so i dropped the weight down and went at it! 365x6x1 new pr..and smoked them all and didn't give up on the last rep when it was looking like i was going to miss it. Getting my mental shit together baby! close grip pull downs 5 sets pyramiding up to the whole stack lateral raises 35x6x1 45x6x1 55x6x1 65x6x1 h-rolls 3 sets of 12 with 30's not bad... ME lower body reverse band pulls 135x10x1 315x3x1 500x3x1 585x1x1 added mini bands instead of blue bands like most people... 675x1x1 smoked 765xmissed at the knees 725xmissed at the knees again... ...come to find out the mini's only picked up 50 off the bottom and gave out a foot off the floor. Felt good to hold something heavy again good mornings 135x8x1 315x8x1 500x4x1 should've kept going.. hamstring curls 5sets of 20 pyramiding up hammer curls 40x5x1 50x5x1 60x5x1 70x5x1 80x5x1 90x3x1
	PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

06-04-2008, 09:16 PM	#92
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 275	ME upper body bench barx20x2 135x10x1 225x6x1 315x3x1 added blue bands 315x1x1 335x1x1 345x1x1 (est. 465 at the top) 365xmissed about halfway up.. smoked my old pr of 295 from the last time ever doing this. Bands are estimated 120 at the top. inclines 135x8x1 225x8x1 315x1x1 just fucking sad right there... power cleans 135x3x2 185x3x1 225x3x1 effortless... cs rows pyramided one plate from 1 plate up to 6 for sets of 8 alot of rehab/prehab...
	PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

06-05-2008, 02:02 PM	#94
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 645	Be careful doing full range max effort singles with bands unless you're wearing a bench shirt. You're taking an express train to an injury.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-05-2008, 03:53 PM	#95
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 188	Actually I've gone entire training cycles raw with band tension. All full range too, what hurt you Pete?
	AtLargeNutrition - Support the company that supports strength!

06-05-2008, 06:37 PM	#96
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 645	A close grip mini band with 365 bar weight jacked my right rotator. Andre Henry told me this was a no-no. Too risky for a guy my age. I remember when I was 23........in 1989. Never had an injury until I hit 40. Now it's one after the other. Disc protrusion at L5-S1, partially torn bicep, partial pec tear in the last 2 years.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-05-2008, 06:45 PM	#97
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 188	ah, close grip can be a little tricky. I tend not to go any closer than thumb length from the smooth. If I do too many close grip workouts I actually have pec problems so what I do is the majority of my sets with my desired grip and then move it out for like the last single or two. I also do some reps at comp grip. I also bench with my elbows really tucked when raw. I've found it really takes the stress off my shoulders I take two days that are non bench days and do rehab stuff as well, light light dumbbells or very light pec deck for high reps to get the blood moving and I find my pecs feel tons better.
	AtLargeNutrition - Support the company that supports strength!

06-05-2008, 07:33 PM	#98
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 645	My favorite injury was some kind of tear in the muscles around my collar bone and trap. I heard something pop in my collar bone trying to touch a heavy weight in a tight Karins shirt. I couldn't do any flat benching for about 4 months, not even high boards, but I could do inclines and overhead pressing. I remember setting the pins real high in the power rack and doing seated military pressing with a 2 inch range of motion to maintain my lock-out. I got up to 455 doing these. I also did a shitload of full range military pressing, seated and standing. When I came back to flat benching about 4 months later, I was pretty much where I left off.
	Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

06-06-2008, 07:50 PM	#100
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 275	today was a good day... starting to get back into the squatting groove where squatting is actually fun! parallel box squats 135x10x1 315x10x1 405x10x1 500x2x2 525x2x1 550x2x1 effortless 315x20x1 225x20x1 135x20x1 I'm finding the heavier i go the more I want to lean forward instead of getting my hips to go lower. Why is that you guys think? Maybe I'm fighting the knee wraps? Either way..today's squat session was a session of mental toughness and just plain fun like it used to be. hamstring curls 5 sets pyramiding up to a new pr! hammer curls 30x6x1 50x6x1 70x6x1 90x4x1 sloppy shrugs 135x10x1 315x10x1 500x10x1 585x10x1 675x10x1 765x1...i unracked it off and was apparenlty leaning back.. shrugged once and started stubbling backwards so I let it go. I could've made a good set of it..but instead i made myself a new squat bar by bending the shit out of it. I did zero hip work because of all the box squatting I figured I didn't need any..pegg what do you think.
	PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

06-08-2008, 02:09 AM	#102
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 275	yeah...i think i'm losing my arch like you suggested. I can keep it tight when I do high bar squats but when I go heavy I leave the bar down deepr on my delts at legal depth..which I always wend up leaning foward iwth it to keep it from slipping around. What I'm going to do is start squatting on a high box like you and others suggested with heavy shit AFTER I sit down with my usual squats just to a) get used to heavier shit and keeping form tight and b) help with my walkouts.. my hips kill me though...the heavier my squat goes the wider my stance gets and the more my hips KILL me! I'm thinking about picking up some briefs or a snug fitting single ply suit and just hitting it with the straps down for awhile.
	PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

06-08-2008, 07:06 AM	#103
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 188	get some briefs, they'll really help out the hips
	AtLargeNutrition - Support the company that supports strength!

06-08-2008, 08:39 AM	#104
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 275	first thing on the list buddy! well after the girlfriend's bday present...that tends to take prioritity over the well being of my hips. Y ou'd think they'd want to make sure those were always in working order.. HAHA but oh no..the prospect of a diamond necklace throws that out the window.
	PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

06-08-2008, 02:03 PM	#105
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 275	DE upper body bench press barx20x2 bandsx3x1 155x3x8 juggling grips 3brd press 315x4x1 365x4x1 405x2x1 405x3x1 PR! Smoked the first two! And very happy about this since last week was a struggle..this week I brought it back with a PR! bent over barbell rows 135x10x1 225x10x1 315x10x1 405x10x1 405x5x1 face pulls for 3 sets of 15 laterals 45x5x1 55x5x1 60x5x1 65x5x1 with rehab/prehab shoulder work
	PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

06-11-2008, 07:49 PM	#106
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 275	YouTube - DieselCrew.com - Shoulder Rehab Protocol stuff is INSURANCE FOR YOUR ROTATORS!!! ME upper body! floor press barx20x2 135x10x1 225x3x1 315x3x1 365x3x1 405x1x1 420x1x1 SMOKE SHOW! 5LB PR AND WAS FASTER THAN 405! 430xmissed... I didn't explode off the bottom enough. Hit halfway up where I always stall and ofcourse started to stall..then my spotter just grabbed it instead of letting me fight through it. Asshole! > Either way it was a badass session! Pressing strong for sure! close grip inclines 135x8x1 225x8x1 315x3x1 gas'd seated plate loaded rows pyramided up a plate to 5 plates for an easy 10 per side...there wasn't room left for more. dumbbell laterals 30x4x1 40x4x1 50x4x1 60x4x1 70x3xsloppy but still got 3...gotta work on them form wise with heavier weight! alot of rehab and prehab! Shoulders are feeling like new money! I'm doing alot of rotator stuff daily to keep them that way! BADASS DAY FOR SURE!
	PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

06-17-2008, 10:11 PM	#107
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 275	DE bench barx20x2 bar+mini bandsx10x1 8 sets of 3 with 155 juggling grips 3brd press 315x2x1 365x2x1 405x2x1 420x1x1 grinder..but got it! 3brd pr by 15lbs! closed stance good mornings (feet touching) 135x3x1 225x3x1 315x3x1 405x1x1 added belt 500x1x1 pull thru's whole stack x12x3 reverse power squat 6platesx10x1 12platesx10x1 18platesx10x1 23platesx6x1 getting a feel for it...(1035lbs) sat down deep with these like i would at the floor on a deadlift. I did these to SIMULATE deadlifting and to power my hips up! Felt good!
	PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

06-20-2008, 03:42 PM	#108
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 275	DE lowerbody pulls off a 4" box 135x5x1 315x5x1 500x5x1 585x3x1...regripped and got 2 more for a total of 4 reps with 585 off a 4" box..which means I should be good for a 10lb gain on the box pulling when i retest it! PR RIGHT THERE! reverse power squat 8platesx6x1 16platesx6x1 20platesx10x1 20plates + a small personal trainer (180lbs) x6x1 23 plates + a small personal trainer x6x1 effortless... I LOVE this exercise. I really feel it in my hips! hamstring curls 3sets of 10 pyramiding up grapplers 4 weighted sets shrugs 135x12x1 315x12x1 500x12x1 675x12x1 hammer curls 30x6x1 50x6x1 70x6x1 90x2x1 60x12x1 straight set good day! It's been too long since I've pulled.. the moment I felt 585 come off the ground I felt alive again. I LOVE PULLING!
	PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

06-23-2008, 12:54 PM	#112
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Congrats on the beastin' PR's dude.

06-20-2008, 03:54 PM	#109
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Dear lord those weights are nuts. Whats a reverse power squat? Fuck it, while I'm at it whats a power squat compared to a normal squat? (Yeah, I'm an ignorant bastard, but hey who's caring...)

06-22-2008, 06:01 PM	#110
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 275	it's a plate loaded squat machine..but i face the machine versus sitting in it and do my squats. It gets me down in a deep deadlift type of position and I drive it hard enough that I come up on my toes at the end of the press in hopes that it'll help my deadlift. LOL.. weird description but I hope that helps atleast a little.
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06-22-2008, 06:01 PM	#111
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 275	DE upper body speed bench barx20x1 155x3x9 juggling grips 3 brd 275x6x1 315x6x1 365x6x1 PR! 405x3x1 PR! HOOOOOOOOOOOLY SHIT It's rolling right along! bent over dumbbell rows 115x25x2 largest db's in the gym i was in.. and stopped after two sets because my biceps were hurting like hell and I'm not sure why. cleans 135x2x1 185x2x1 225x1x1 245xmiss.. didnt' get under it quickly 135x15x1 for upright rows to finish alot of rehab and prehab as usual for the shoulders!
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06-24-2008, 01:12 PM	#114
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 275	ME lowerbody banded deads here's a picture of the setup... it's the only way we could figure out how to set up bands for pulling without a band platform. That's a 45lb rated monster mini under there. Estimated additional weight at the bottom was about 60 and 100 at the top..but it felt like more. No way of testing it. The band was stretched roughly 7 and 1/2 to 8ft at the bottom. 135x3x1 315x3x1 500x1x1 585x1x1 635xmissed at the knees... 615xmissed again at the knees.. 610xmissed again and pretty much gave up the rest.. I was so pissed at myself I had to leave on a good note. Ditched the bands gave 635 a go. 635x1x1 smoked and held at the top to punish the grip for 45 seconds.. felt like an eternity..and I loved it! here's a video of where I'm missing my pulls as well.. looking to get an idea as to where I should make some changes to progress further. still damn near stiff leg'd pulling.. > pull throughs for 3 sets of 12 hamstring curls pyramiding up for 3 sets of 20 doing cross fiber training..10 reps superslow and 10 reps fast.
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06-24-2008, 03:53 PM	#115
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 645	weak glutes and hamstrings. get your ass down and your head up
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06-24-2008, 04:11 PM	#116
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 410	That wasn't a near stiff leg pull, it WAS a stiff leg pull Drop your ass! (I have the same problem, although not as bad) You were pretty slow coming off the floor, the faster you are coming up the less resistance the bands will have. Getting those hips lower at the start should increase the speed, and get mentally focused on ripping that bar off the floor as fast as you can so that you pull faster than the bands.
	My log: http://www.ironmagazineforums.com/on...ining-log.html