Lol, the last one that stayed the course was 5/3/1 and this is incredibly similar so yeah
-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
Gazhole 2012: This may hurt a little...
- Thread starter Gazhole
- Start date
Lol, the last one that stayed the course was 5/3/1 and this is incredibly similar so yeah
In addition to what gtbmed said about recovery, i'm also trying to fix my deadlifts by doing block pulls from a low height. It's a sticking point so i'm focusing on pulling from that height, but they're useless if i don't keep pulling from the floor so im doing both of them to get as much carry over as possible.
Plus i just really like deadlifts
On that site the programs are under "Philosophy..." tab at the top. They're like $15 for both programs, and you get a pdf and spreadsheet from both so it's a pretty good deal!
You got any new ebooks lately?
Yeah, this ^
Deads are damn tough after maxing on squats, though, haha.
I do all my overhead out of the rack atm. Wish we had high blocks for jerking - that's be sweet!! I've never maxed on BTN jerks, but the most i've put overhead in regular push jerks is 90kg / 198lbs. I'm almost certain i could do more now. An old goal of mine is to put 100kg overhead somehow so i'm shooting for that with BTN at least.
What about you? Do you have blocks at your gym?
In addition to what gtbmed said about recovery, i'm also trying to fix my deadlifts by doing block pulls from a low height. It's a sticking point so i'm focusing on pulling from that height, but they're useless if i don't keep pulling from the floor so im doing both of them to get as much carry over as possible.
Plus i just really like deadlifts
On that site the programs are under "Philosophy..." tab at the top. They're like $15 for both programs, and you get a pdf and spreadsheet from both so it's a pretty good deal!
You got any new ebooks lately?
I'll check it out later in the day.
I bought the Wendler second ed of 531, nicely updated and worth the read. Other than that, the Metroflex book which I friggin love. It should carry me out to the clean calorie surplus where I'll try to gain some more size and power. but I'm going to slim down on the days worked to a three day.
Off-Season 1: C2,B2,W32
BW - 81.5kg - Fucking weight is up and down like a hooker on a cock.
Time - Loooong. Had some extra time today so did a LOT of stretching and rolling.
Warmup - Foam Rolling, Prehab, Mobility, BB Complex
1. Standing DB Calve Raises:
2x24 @ 50kg / 110lbs (+2 Reps/Set)
Note: Calves are actually starting to look as if they exist.
2. 4" Block Deadlifts:
x5 @ 85kg / 187lbs
x4 @ 105kg / 231lbs
x3 @ 125kg / 275lbs
x2 @ 142.5kg / 313.5lbs
x1 @ 162.5kg / 357.5lbs
AMAP @ 142.5kg / 313.5lbs = x22
Note: This was a great set. We've made some actual wooden deadlift blocks topped with rubber matting in the gym now, and they're great. Took the height of the block down to 4" now and the speed at the bottom of the rep is a lot slower. Still managed to get 4 more reps over my previous PR of 18 at this weight, with an extra inch of ROM. BOOM.
3. BB Power Shrugs:
5x10 @ 180kg / 396lbs
Note: Shrugs were a lot better at this weight.
4. Leg Press:
x26 @ 180kg / 396lbs (+3 Reps)
Note: Gonna stick with this weight untill i beat 30 reps. Gonna be tough though.
5. Sandbag Sprints:
4x40mtr @ 75kg / 165lbs
Note: Good fun, this. Worked up a head of steam and sprinted as fast as i could bearhugging our sandbag.
6. Palloff Press:
2x12 @ 26kg / 57.2lbs
Note: Little heavier than usual. Baby steps.
Cooldown - Foam Rolling, Static Stretching
Overall Rating: On the high end of 80% i think. This was a great workout, really really good. I love training early in the morning. It's the afternoon and already my entire back is stiff and aching. Quite sleepy also, off to work in a bit.
BW - 81.5kg - Fucking weight is up and down like a hooker on a cock.
Time - Loooong. Had some extra time today so did a LOT of stretching and rolling.
Warmup - Foam Rolling, Prehab, Mobility, BB Complex
1. Standing DB Calve Raises:
2x24 @ 50kg / 110lbs (+2 Reps/Set)
Note: Calves are actually starting to look as if they exist.
2. 4" Block Deadlifts:
x5 @ 85kg / 187lbs
x4 @ 105kg / 231lbs
x3 @ 125kg / 275lbs
x2 @ 142.5kg / 313.5lbs
x1 @ 162.5kg / 357.5lbs
AMAP @ 142.5kg / 313.5lbs = x22
Note: This was a great set. We've made some actual wooden deadlift blocks topped with rubber matting in the gym now, and they're great. Took the height of the block down to 4" now and the speed at the bottom of the rep is a lot slower. Still managed to get 4 more reps over my previous PR of 18 at this weight, with an extra inch of ROM. BOOM.
3. BB Power Shrugs:
5x10 @ 180kg / 396lbs
Note: Shrugs were a lot better at this weight.
4. Leg Press:
x26 @ 180kg / 396lbs (+3 Reps)
Note: Gonna stick with this weight untill i beat 30 reps. Gonna be tough though.
5. Sandbag Sprints:
4x40mtr @ 75kg / 165lbs
Note: Good fun, this. Worked up a head of steam and sprinted as fast as i could bearhugging our sandbag.
6. Palloff Press:
2x12 @ 26kg / 57.2lbs
Note: Little heavier than usual. Baby steps.
Cooldown - Foam Rolling, Static Stretching
Overall Rating: On the high end of 80% i think. This was a great workout, really really good. I love training early in the morning. It's the afternoon and already my entire back is stiff and aching. Quite sleepy also, off to work in a bit.
5/3/1 v2 was a pretty good read. Like that he included stuff for DC training in it, too. Yeah, that Metroflex book is massive - so much good info in there! Had a tonne of routine ideas reading through that.
Dont have a pic, but can get one later.
Basically we got some boards and some 2x4. Made two layers of four 2x4's going in opposite directions (reminded me of Jenga
) then had a square board on the top and bottom, with some rubber gym floor matting on the top. Put some end pieces on top of the mat to stop the bar rolling off too. Everything was screwed and glued to everything else. Think each block has over 30 screws in it, all told.Pretty sweet! One of the guys tested it with over 600lbs and it held out perfectly.
Why not just the lower tier of a power rack? Am I missing something?
No, my gym is a university center so it's pretty commercial. I'm not even supposed to do O lifts there but sometimes I sneak them in. But some high blocks are super helpful for jerks. The stackable ones look awesome because you can do stuff like jerks and concentric only overhead squats but also use them to do block pulls.
I've done an 85kg split jerk but I don't like to max on jerks and mine stinks pretty bad as a result. If you can get a 90kg push jerk you can probably get 100kg if you split!
- Joined
- Sep 18, 2003
- Messages
- 22,642
- Reaction score
- 154
- Points
- 0
you talking about the need for a block? the lowest the weight can go is if its resting on the floor. if your standing on a block then you have to go even deeper. if your referring to something else, my bad
I've found that i have less control over the height with the power rack, and block pulls have more carryover to regular deads because in rack pulls the bar is already flexed. Just changes the groove a little. Plus you save your bars a little bending.
I tried 100kg C+J a few times but just can't clean it, haha. Smashes into my sternum
. Would love to have some blocks to try em out. Need to work on splitting a bit more, would love to just strict press that weight though!
That would be deficit deads, with the block deads i'm doing the bar is a tad higher rather than me being higher. Love deficit pulls though, really tough!
Off-Season 1: C2,B1,W33
BW: 82.3kg / 181lbs
Warmup - Foam Rolling, Prehab, Mobility, BB Complex
1. Paused Bench Press:
x5 @ 42.5kg / 93.5lbs
x4 @ 52.5kg / 115.5lbs
x3 @ 62.5kg / 137.5lbs
x2 @ 75kg / 165lbs
x1 @ 87.5kg / 192.5lbs
AMAP @ 75kg / 165lbs = x19 (+1 Reps)
Note: HAHA! Fuck you 75. These were great reps, more than made up for my epic failure last session.
2. Bent Over Rows:
10 x 47.5kg / 104.5lbs
10 x 57.5kg / 126.5lbs
10 x 67.5kg / 148.5lbs
10 x 77.5kg / 170.5lbs
10 x 87.5kg / 192.5lbs
10 x 97.5kg / 214.5lbs
Note: Everything untill that last set was solid as a rock. The last one was a little body englishy.
3. Standing DB Press:
x20 @ 22.5kg / 49.5lbs (+2 Reps)
x11 @ 22.5kg / 49.5lbs
Note: Hell yes. This was easy.
4. DB Hammer Curls:
x15 @ 32.5kg / 71.5lbs (+2 Reps)
x6 @ 32.5kg / 71.5lbs
Note: Slightly harder but still nailed it.
5. DB Lateral Raises:
2x15 @ 10kg / 22lbs
Note: Dunno. Fancied it.
6. Neck Harness:
2x20 @ 8kg / 17.6lbs (Front)
2x20 @ 6kg / 13.2lbs (Back)
2x20 @ 3kg / 6.6lbs (Sides)
Note: I look like an idiot when i'm doing this, but its awesome.
Cooldown - Foam Rolling, Static Stretching
Overall Rating: This was a high 80%. Feeling really good right now.
BW: 82.3kg / 181lbs
Warmup - Foam Rolling, Prehab, Mobility, BB Complex
1. Paused Bench Press:
x5 @ 42.5kg / 93.5lbs
x4 @ 52.5kg / 115.5lbs
x3 @ 62.5kg / 137.5lbs
x2 @ 75kg / 165lbs
x1 @ 87.5kg / 192.5lbs
AMAP @ 75kg / 165lbs = x19 (+1 Reps)
Note: HAHA! Fuck you 75. These were great reps, more than made up for my epic failure last session.
2. Bent Over Rows:
10 x 47.5kg / 104.5lbs
10 x 57.5kg / 126.5lbs
10 x 67.5kg / 148.5lbs
10 x 77.5kg / 170.5lbs
10 x 87.5kg / 192.5lbs
10 x 97.5kg / 214.5lbs
Note: Everything untill that last set was solid as a rock. The last one was a little body englishy.
3. Standing DB Press:
x20 @ 22.5kg / 49.5lbs (+2 Reps)
x11 @ 22.5kg / 49.5lbs
Note: Hell yes. This was easy.
4. DB Hammer Curls:
x15 @ 32.5kg / 71.5lbs (+2 Reps)
x6 @ 32.5kg / 71.5lbs
Note: Slightly harder but still nailed it.
5. DB Lateral Raises:
2x15 @ 10kg / 22lbs
Note: Dunno. Fancied it.
6. Neck Harness:
2x20 @ 8kg / 17.6lbs (Front)
2x20 @ 6kg / 13.2lbs (Back)
2x20 @ 3kg / 6.6lbs (Sides)
Note: I look like an idiot when i'm doing this, but its awesome.
Cooldown - Foam Rolling, Static Stretching
Overall Rating: This was a high 80%. Feeling really good right now.
Off-Season 1: C2,B2,W34
BW: 82.6kg / 181.7lbs - jesus, i think i may have put on a little weight.
Warmup - Foam Rolling, Prehab, Mobility, BB Complex
1. Seated Calve Raises:
2x22 @ 60kg / 132lbs (+2 Reps/Set)
Note: Paused each rep in fully contracted position for a beat. These burned like shit.
2. ATG High Bar Paused Squats:
x5 @ 60kg / 132lbs
x4 @ 72.5kg / 159.5lbs
x3 @ 87.5kg / 192.5lbs
x2 @ 100kg / 220lbs
x1 @ 112.5kg / 247.5lbs
AMAP @ 100kg / 220lbs = x15
Note: As terrible as my last squat session was, this was that good. Switched to paused squats for a while. Just the same as an ATG high bar squat but i paused at the lowest point of the rep for a second before squatting back up. Takes all the momentum out of it and makes you stay solid at the bottom. Felt i could really concentrate on my form this way, too. Set was brutal, absolutely brutal. This was as good as any squatting i've ever done.
3. Deadlifts:
x10 @ 60kg / 132lbs
x6 @ 100kg / 220lbs
x5 @ 147.5kg / 324.5lbs (+2.5kg / 5.5lbs)
x5 @ 157.5kg / 346.5lbs (+2.5kg / 5.5lbs)
Note: Despite my lower back being trashed from squats these were easy. Just easy. Fast, fluid, strong.
4. Farmer's Walks:
40mtr x 65kg / 143lbs
40mtr x 75kg / 165lbs
40mtr x 85kg / 187lbs
40mtr x 95kg / 209lbs
Note: Trying to work on speed so still keeping them relatively light. It's a nice way to get extra grip and trap work though.
5. Farmer's Shrugs:
5x15 @ 70kg / 154lbs (+5kg / 11lbs)
Note: Traps hurt a LOT.
6. Ab Wheel Rollouts:
x8 @ BW + 20kg / 44lbs (-4 Reps)
x6 @ BW + 20kg / 44lbs
x20 @ BW
Note: Don't know what happened. Think my core was fatigued from the paused squats. Nevermind! Finished off with a nice set with BW though.
Cooldown - Foam Rolling, Static Stretching
Overall Rating: Honestly gonna call this a +10% i think. Overall the workout was great. Squats were really really good and i think my flexibility is improving hugely. Deads flew up, farmers are getting slightly better, and despite the ab rollouts being down i just take that as an indicator that i went 100% on everything else. On the whole i felt very strong and fit in this workout. Shows what some extra sleep and food can do for you!
BW: 82.6kg / 181.7lbs - jesus, i think i may have put on a little weight.
Warmup - Foam Rolling, Prehab, Mobility, BB Complex
1. Seated Calve Raises:
2x22 @ 60kg / 132lbs (+2 Reps/Set)
Note: Paused each rep in fully contracted position for a beat. These burned like shit.
2. ATG High Bar Paused Squats:
x5 @ 60kg / 132lbs
x4 @ 72.5kg / 159.5lbs
x3 @ 87.5kg / 192.5lbs
x2 @ 100kg / 220lbs
x1 @ 112.5kg / 247.5lbs
AMAP @ 100kg / 220lbs = x15
Note: As terrible as my last squat session was, this was that good. Switched to paused squats for a while. Just the same as an ATG high bar squat but i paused at the lowest point of the rep for a second before squatting back up. Takes all the momentum out of it and makes you stay solid at the bottom. Felt i could really concentrate on my form this way, too. Set was brutal, absolutely brutal. This was as good as any squatting i've ever done.
3. Deadlifts:
x10 @ 60kg / 132lbs
x6 @ 100kg / 220lbs
x5 @ 147.5kg / 324.5lbs (+2.5kg / 5.5lbs)
x5 @ 157.5kg / 346.5lbs (+2.5kg / 5.5lbs)
Note: Despite my lower back being trashed from squats these were easy. Just easy. Fast, fluid, strong.
4. Farmer's Walks:
40mtr x 65kg / 143lbs
40mtr x 75kg / 165lbs
40mtr x 85kg / 187lbs
40mtr x 95kg / 209lbs
Note: Trying to work on speed so still keeping them relatively light. It's a nice way to get extra grip and trap work though.
5. Farmer's Shrugs:
5x15 @ 70kg / 154lbs (+5kg / 11lbs)
Note: Traps hurt a LOT.
6. Ab Wheel Rollouts:
x8 @ BW + 20kg / 44lbs (-4 Reps)
x6 @ BW + 20kg / 44lbs
x20 @ BW
Note: Don't know what happened. Think my core was fatigued from the paused squats. Nevermind! Finished off with a nice set with BW though.
Cooldown - Foam Rolling, Static Stretching
Overall Rating: Honestly gonna call this a +10% i think. Overall the workout was great. Squats were really really good and i think my flexibility is improving hugely. Deads flew up, farmers are getting slightly better, and despite the ab rollouts being down i just take that as an indicator that i went 100% on everything else. On the whole i felt very strong and fit in this workout. Shows what some extra sleep and food can do for you!
Nice farmers Gaz
Sent from my G2x using Tap Talk
Sent from my G2x using Tap Talk
davegmb
Elite Member
You seem really upbeat about your workouts lately
Off-Season 1: C2,B2,W35
BW - 82kg
Warmup - Foam Rolling, Prehab, Mobility, BB Complex
1. Strict Military Press:
x5 @ 30kg / 66lbs
x4 @ 37.5kg / 82.5lbs
x3 @ 45kg / 99lbs
x2 @ 52.5kg / 115.5lbs
x1 @ 60kg / 132lbs
AMAP @ 52.5kg / 115.5lbs = x13 (+2 Reps)
Note: Awwww yeaaah. Good set.
2. Weighted Chins:
5 x BW
5 x BW + 10kg / 22lbs
5 x BW + 20kg / 44lbs
5 x BW + 30kg / 66lbs
5 x BW + 40kg / 88lbs
Note: Getting more comfortable with this crazy weight.
3. BTN Push Jerks:
x12 @ 67.5kg / 148.5lbs (+2.5kg / 5.5lbs)
Note: Easy. This is getting easier as the weight is getting heavier - HAVE to jerk it up more.
4. Snatch Grip High Pulls:
5x5 @ 80kg / 176lbs
Note: Getting a feel for these now.
5. BB Curls:
5x10 @ 55kg / 121lbs (+2.5kg / 5.5lbs)
Note: Good fast pace between sets.
Cooldown - Foam Rolling, Static Stretching
Overall Rating: 80%. Trained with a friend for most of this workout, good times. ATM i'm putting the next cycle together and it's gonna be a little different to this. Same sorta thing, but has some surprises in it.
BW - 82kg
Warmup - Foam Rolling, Prehab, Mobility, BB Complex
1. Strict Military Press:
x5 @ 30kg / 66lbs
x4 @ 37.5kg / 82.5lbs
x3 @ 45kg / 99lbs
x2 @ 52.5kg / 115.5lbs
x1 @ 60kg / 132lbs
AMAP @ 52.5kg / 115.5lbs = x13 (+2 Reps)
Note: Awwww yeaaah. Good set.
2. Weighted Chins:
5 x BW
5 x BW + 10kg / 22lbs
5 x BW + 20kg / 44lbs
5 x BW + 30kg / 66lbs
5 x BW + 40kg / 88lbs
Note: Getting more comfortable with this crazy weight.
3. BTN Push Jerks:
x12 @ 67.5kg / 148.5lbs (+2.5kg / 5.5lbs)
Note: Easy. This is getting easier as the weight is getting heavier - HAVE to jerk it up more.
4. Snatch Grip High Pulls:
5x5 @ 80kg / 176lbs
Note: Getting a feel for these now.
5. BB Curls:
5x10 @ 55kg / 121lbs (+2.5kg / 5.5lbs)
Note: Good fast pace between sets.
Cooldown - Foam Rolling, Static Stretching
Overall Rating: 80%. Trained with a friend for most of this workout, good times. ATM i'm putting the next cycle together and it's gonna be a little different to this. Same sorta thing, but has some surprises in it.
davegmb
Elite Member
What's happened to Gaz?
Saw an interview with Andy Bolton the guy with the 1000lbs plus deadlift! He was talking about grip which I know you like to train alot. However, he stated that he tried alot of these grip accessory exercises such as pinching plates and grip strength hand crushing things but they did nothing for his deadlift grip if anything it got worse. He stated the best way to increase your grip for deadlifts is to just deadlift with a double overhand grip as much as you can.
Saw an interview with Andy Bolton the guy with the 1000lbs plus deadlift! He was talking about grip which I know you like to train alot. However, he stated that he tried alot of these grip accessory exercises such as pinching plates and grip strength hand crushing things but they did nothing for his deadlift grip if anything it got worse. He stated the best way to increase your grip for deadlifts is to just deadlift with a double overhand grip as much as you can.
