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I was looking for a zombie picture for the OP when I found this gem:
THIS is awesome. Where did you find it?
I was looking for a zombie picture for the OP when I found this gem:
THIS is awesome. Where did you find it?
- KB swings, KB twists, bw chin ups
dead lift
135 x 5
225 x 4
315 x 3
405 x 1
440 x 5
465 x 3
495 x 5 PR
6" blocks
405 x 1
440 x 5
465 x 3
495 x 1
- My form has gotten terrible. Looking at video of warm up reps, it seem as though I don't put much effort into arching my back. Something I scream at WC for all the time. I'll stick to the numbers I had planned for this cycle coming up, and pay more attention to form and I guess sacrifice reps in the process. If I'm still not satisfied with how it looks I'll start a new cycle with lower training maxes and build back up.
Block pulls are no bueno. I have a hard time with them. I think the issue is my longer torso. The bar was close to my knee caps, at the top of my shins, so my shins were vertical which puts my shoulders waayyyy out in front of the bar. I've noticed this in all of my DL videos, but it happens very quickly because of the speed I generate off the floor. Starting off the blocks, I don't have the luxury of that momentum, which puts me at a big disadvantage. Besides shifting my weight further back, I don't really know how to correct this problem.
Pendlay row
185 x 10
185 x 10
185 x 10
planks
135 x drop set, maybe 2 minutes, hard set
90 x drop set, with WC pushin me around a little, trying to activate what little abdominal muscle I have
175 x drop set, brutally heavy for my weak ass.
farmer walk
115 x 50'
115 x 50'
205 x 50'
225 x 15'
205 x 50'
115 x 125'
- I needed to see what 225 feels like now. It's the weight being used in the comp I'll be competing in, in April. It felt like shit lol Maybe my hands were a little tired from DLing, but my grip gave out pretty fast. The event is 225 x 80' for time so I have some work to do. Still not sure how I'll program these in. I also need to start training with the stones, which are currently buried under 3' of snow.
So apparently the shirt can be purchased from Unapproved Clothing, an apparel company that sponsors strength athletes.
http://www.unapprovedclothing.com/product/day-of-the-deadlift
By the way Goon, this is some beastly work. 435x5 puts you at like 575.
Fri Jan 4, 2012
C2 rower + dynamic stretching
- Deadlifts
45x10
135x5
135x5
185x3
225x2
275x1
315x1
345x1
375x1
375x1
345x1
315x1
Easy. I considered going heavier but my back feels fried from MT plus I figure I'll be sore tomorrow anyway.
- Strict Press
45x8
65x6
85x5
105x3
125x1
95x5
My form is pretty sloppy on these so 105 and 125 were harder than they should have been. My plan is to do strict press every 4 weeks when I deadlift on Friday (see post 16) so it won't be really getting much work. I figure if I make good progress on my bench there will be some carryover to my press but I don't expect big things.
- Facepulls: 80 reps
4 Jan
Squat volume, & max SOHP:
Squat:
100x5
120x3
+wraps:
140x3
140x3
140x2_volume PR
100x3
100x3
SOHP:
40x5/5
60x1
70xF
70xF
60x2
65x1---I guess this is my current PR, even though I have repped this multiple times in the past
40x5/5/5
Reverse Hypers:
20x10/10/10
Hanging Leg Raises:
BWx10/10/10
Really fucked off with my press, inconsistent sessions are to blame, will get onto it next week.
Do we need to video log our starting lifts or just the subsequent PRs ....?
Welcome, video is just for PR's, at least that's how past comps have gone. Worth noting PR's wont be counted if there is no video.
Here's my sloppy attempt at a push press.
EDIT: posted the video on my phone. Guess I'll have to orient it around on Monday when I'm back at the office.
1/5/13
Deadlifts: 135x5, 185x3, 225x1, 280lbs 2x10
shrugs: 135 2x10