PR Devil's power/strength training log
- Thread starter DEVILsSON
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Most of the time it's because I recover too slowly after my workouts. Though sometimes it's because I didnt have the time or was too tired from work. Last workout I actually didnt do much. 2 exercises pretty much...
at my friends BD 6 glasses of wine+3 shots of vodka+junk food=stomach ache....so much for good recovery pwo...
shouldnt have told a friend of mine that I downed a small bottle of grey goose couple years back in few hours and was still fine to walk and behave normally.
at my friends BD 6 glasses of wine+3 shots of vodka+junk food=stomach ache....so much for good recovery pwo...
shouldnt have told a friend of mine that I downed a small bottle of grey goose couple years back in few hours and was still fine to walk and behave normally.
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2/28/07 12:45pm
-shot bball for 15 min prior to warm up
-0 sleep this night
went in thinking squat session with some OHS but decided to get over with the 405 deadlift....
Deadlift:
225-5 reps
315-5 reps
chalk+belt:
405-3 reps
405-3 reps
405-3 reps
405-3 reps
405-3 reps
405-3 reps
405-3 reps
405-8 reps...didnt manage time well...so started rushing these and was more exhausted from lack of conditioning than anything else
405-3 reps....did these at 11 min mark
-got a vid coming
-my new goal is 40.
Box Squats: with a pause ...ona box few inches below parallel
135-5 reps
225-3 reps
245-1 rep
belt: super tight....my back was fried from deads
275-1 rep
295-1 rep
315-1 rep
335-1 rep
355-1+0 rep....fought for my life
315-2+0 reps...fought for dear life
- leaned forward out of the box but i didnt GM the weight and my knees didnt cave in...I was ecstatic....
Standing Rope Crunches on Pulldown station:
120-5 reps
150-5 reps
160-1+1 reps
Plate HUB LIFT: full deadlift both hands together
35s-1 rep
35s-1 rep
got 2nd set on vid....grip failed as I locked out weight and held for a sec or so...
One Arm Chins with Rope counter balance with DB: from dead hang
20lb-1/2 right,1 rep chin over bar left
20lb-1/2 right, 1 rep chin over bar left...dont know what's going on right is my dominant hand and half inch bigger
40-3 reps each hand...touched hand to chest
40-3 reps left, 2+1/2 right, hand to chest
-most reps were done while pulling on finger tips...
DB Left leg step ups: almost inch diff between legs...decided to do a bit extra work at the end just for left
100s-5 reps
100s-5 reps
100s-5 reps....barely got 5th as grip failed....my grip was fried...even locking thumb over fingers didndt help
Calf raises:
2-45s-5 reps
2-45s+2-25s-5 reps
-these were both left by some1 else...cuz god forbid i actually load this shit myself...LOL
-some saxon bends with 10s....
Thanks to a friend of mine there's a new rule starting Feb 20th...no video taping or photographing allowed in the gym....fantastic...he tried to have his wife video tape his squat.....some min wage grunt told him he couldnt , then supervisor was called....there was no rule in place that prevented some1 from doing so...so they said they will get back to him...and boom... my other friend pointed it out today to me cuz they put it at crotch level where i didnt see it....
almost as good as tiny sign on very bottom corner of 1 of 2 doors at drug storei used to work at: 'no dogs allowed'....i always wondered if that sign was for the dogs to read....
I hate when people try to challenge some stupid shit and get a grey area turned into a black area....fuck...i used to come in use my tiny camera on tripod and no1 was the wiser or people who work there are cool with me...now this guy starts his first month here and gets it banned for every1....fucking great....a decent guy but didnt think shit through...
3:45pm END
-shot bball around for 15 min afterwards
-shot bball for 15 min prior to warm up
-0 sleep this night
went in thinking squat session with some OHS but decided to get over with the 405 deadlift....
Deadlift:
225-5 reps
315-5 reps
chalk+belt:
405-3 reps
405-3 reps
405-3 reps
405-3 reps
405-3 reps
405-3 reps
405-3 reps
405-8 reps...didnt manage time well...so started rushing these and was more exhausted from lack of conditioning than anything else
405-3 reps....did these at 11 min mark
-got a vid coming
-my new goal is 40.
Box Squats: with a pause ...ona box few inches below parallel
135-5 reps
225-3 reps
245-1 rep
belt: super tight....my back was fried from deads
275-1 rep
295-1 rep
315-1 rep
335-1 rep
355-1+0 rep....fought for my life
315-2+0 reps...fought for dear life
- leaned forward out of the box but i didnt GM the weight and my knees didnt cave in...I was ecstatic....
Standing Rope Crunches on Pulldown station:
120-5 reps
150-5 reps
160-1+1 reps
Plate HUB LIFT: full deadlift both hands together
35s-1 rep
35s-1 rep
got 2nd set on vid....grip failed as I locked out weight and held for a sec or so...
One Arm Chins with Rope counter balance with DB: from dead hang
20lb-1/2 right,1 rep chin over bar left
20lb-1/2 right, 1 rep chin over bar left...dont know what's going on right is my dominant hand and half inch bigger
40-3 reps each hand...touched hand to chest
40-3 reps left, 2+1/2 right, hand to chest
-most reps were done while pulling on finger tips...
DB Left leg step ups: almost inch diff between legs...decided to do a bit extra work at the end just for left
100s-5 reps
100s-5 reps
100s-5 reps....barely got 5th as grip failed....my grip was fried...even locking thumb over fingers didndt help
Calf raises:
2-45s-5 reps
2-45s+2-25s-5 reps
-these were both left by some1 else...cuz god forbid i actually load this shit myself...LOL
-some saxon bends with 10s....
Thanks to a friend of mine there's a new rule starting Feb 20th...no video taping or photographing allowed in the gym....fantastic...he tried to have his wife video tape his squat.....some min wage grunt told him he couldnt , then supervisor was called....there was no rule in place that prevented some1 from doing so...so they said they will get back to him...and boom... my other friend pointed it out today to me cuz they put it at crotch level where i didnt see it....
almost as good as tiny sign on very bottom corner of 1 of 2 doors at drug storei used to work at: 'no dogs allowed'....i always wondered if that sign was for the dogs to read....
I hate when people try to challenge some stupid shit and get a grey area turned into a black area....fuck...i used to come in use my tiny camera on tripod and no1 was the wiser or people who work there are cool with me...now this guy starts his first month here and gets it banned for every1....fucking great....a decent guy but didnt think shit through...
3:45pm END
-shot bball around for 15 min afterwards
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So, considering the last three were at the eleven minute mark, I come up with 29 for your first entry into the challenge? Good stuff!
I was planning on trying this again on Friday, but Lusst got me wanting to go for a PR now. Decisions, decisions...
I was planning on trying this again on Friday, but Lusst got me wanting to go for a PR now. Decisions, decisions...
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No!!! I want a vid of your one arm dumbell assist pullup. Im too stupid to understand it from the description.
But maybe someone else understands it and can shoot a vid for me.
Would be very nice.
And btw. Your strength is over the top. Ever considered competing?
But maybe someone else understands it and can shoot a vid for me.
Would be very nice.
And btw. Your strength is over the top. Ever considered competing?
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I would compete if there was anything in bay area( anything within 100 miles of san francisco basically)....usually it's at least 5 hours away closer to LA or in midwest/eastcoast.....would definitely love having my ass handed to me...
Assisted One arm chins
with rope
This is a great exercise and it has the added benefit being able to quantify the amount of assistance. First, get about 10-12 feet (3-4 meters) of rope. I picked rope that was 1) comfortable to grab, 2) strong enough to withstand the pulling, and 3) a rope that DOES NOT STRETCH. If you pick up some rope, check its characteristics to make sure it does not stretch. I believe I picked polyethylene, but don't quote me on that.
http://www.beastskills.com/OneArmPull.htm
this is where i got it from....there's a picture of it graedy so perhaps that could help better understand it....
Assisted One arm chins
with rope
This is a great exercise and it has the added benefit being able to quantify the amount of assistance. First, get about 10-12 feet (3-4 meters) of rope. I picked rope that was 1) comfortable to grab, 2) strong enough to withstand the pulling, and 3) a rope that DOES NOT STRETCH. If you pick up some rope, check its characteristics to make sure it does not stretch. I believe I picked polyethylene, but don't quote me on that.
http://www.beastskills.com/OneArmPull.htm
this is where i got it from....there's a picture of it graedy so perhaps that could help better understand it....
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DEVILsSON said:
That would be so far from the case, especially if you used a raw fed. Your numbers at your bodyweight are great. If you could bring your squat up to match your DL and bench, you'd own California. Imagine what you could do if you trained specifically for powerlifting... not that I'm advocating that -- everything else is too much fun to give it up.
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Thx, Devilsson. Thats what I thought how it was done but I wasnt quite sure. Have already done all the other exercises listed in this article and will add this one to the arsenal.
What do you think about frequency? How often a wee should I train for it?
I know it is individual but at the moment I havetn the slightest idea what would be a lot and what would be too less.
What do you think about frequency? How often a wee should I train for it?
I know it is individual but at the moment I havetn the slightest idea what would be a lot and what would be too less.
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Two days a week for chins is plenty. I think i may do 1 day with 2 hand weighted chins/pulls, power chins, etc.....then a separate day where I do 1 handed chins with rope or negatives....
http://www.youtube.com/watch?v=yKpMZ3YJ9Po
^2 35 plate hub deadlift
http://www.youtube.com/watch?v=CKwDHV5fx1M
^405 for 29 reps had to reupload it as the first one was rejected for being too long...
http://www.youtube.com/watch?v=yKpMZ3YJ9Po
^2 35 plate hub deadlift
http://www.youtube.com/watch?v=CKwDHV5fx1M
^405 for 29 reps had to reupload it as the first one was rejected for being too long...
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Thanks Lusst.
A cold/allergy seems to be killing me today. Along with general overtraining like symptoms. Had to cut off a callous which was filled with fluid ...so now gonna have to superglue the fucker until it heals...weird that it's on the pinkie thumb pad...usually i get it under index or middle figner....
Finally got bands i ordered today. So will start doing my lifts with bands.....will also try 1 arm chin with 25lb band....
A cold/allergy seems to be killing me today. Along with general overtraining like symptoms. Had to cut off a callous which was filled with fluid ...so now gonna have to superglue the fucker until it heals...weird that it's on the pinkie thumb pad...usually i get it under index or middle figner....
Finally got bands i ordered today. So will start doing my lifts with bands.....will also try 1 arm chin with 25lb band....
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why do you use your stronger hand for underneath grip? just because its more natural?
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I do it because it feels more natural but plus since the overhand grip is the hardest thats why i put my strongest hand in that postion.
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i tried alternating grip to keep my strength level even but I cant hold on to nearly as much weight the other way around and it feels completely awkward.
Usually if I get blisters they are under index, middle or ring fingers. Also my over hand has higher chance of getting them as it is harder to hold on. My right is my strongest hand . The hand I play sports with more dominantly with(bat, shoot, etc). However I write with my left hand.
I think I gripped the bar badly on a couple reps and callus was the result of it. It was quite painful. I was basically doing all my other lifts after that on my fingertips....was almost falling off on chins and DB hit the floor right after I finished my reps...
Usually if I get blisters they are under index, middle or ring fingers. Also my over hand has higher chance of getting them as it is harder to hold on. My right is my strongest hand . The hand I play sports with more dominantly with(bat, shoot, etc). However I write with my left hand.
I think I gripped the bar badly on a couple reps and callus was the result of it. It was quite painful. I was basically doing all my other lifts after that on my fingertips....was almost falling off on chins and DB hit the floor right after I finished my reps...
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3/3/07 6:10pm
-played 5o5 bball for almost an hour. Realized a few things. My conditioning sucks. I couldnt throw a ball in the ocean standing on a beach. Wearing flat sole walking shoes maybe good for deadlifts but not so much for basketball...
Military with Wide staggered stance:
45-10 reps
135-5 reps
185-3 reps
225-1+0 reps....fought for my life...got little light headed.....no strength....no more bball before lifting....lesson relearned....
135-12 reps
135-12 reps
135-12 reps
Chins:
bodyweight(215)-5 reps to chest
+45-1 rep to chest
+90-1 rep to chest
Pulls:
bodyweight-5 reps
-started getting pain in right elbow....signs of tendinitis so will take it easy for a week...
Sitting One Leg Curls:
50-5 reps
100-3 reps
120-1 rep ...right calf started to cramp badly as I completed and held rep....planned to go for 150 but decided to take a bit of precaution
-stretched calves a bit
Bench with Minis: Double looped 1 per side...I am guessing they were much more than the 25lb resistance they are rated....probably at least double
bar-10 reps
135-10 reps
185-5 reps
225-2+0 reps....felt like a ton..
8pm END...
garbage workout ...should have used better judgement and stayed the fuk home...was still sore from previous workout....
-played 5o5 bball for almost an hour. Realized a few things. My conditioning sucks. I couldnt throw a ball in the ocean standing on a beach. Wearing flat sole walking shoes maybe good for deadlifts but not so much for basketball...
Military with Wide staggered stance:
45-10 reps
135-5 reps
185-3 reps
225-1+0 reps....fought for my life...got little light headed.....no strength....no more bball before lifting....lesson relearned....
135-12 reps
135-12 reps
135-12 reps
Chins:
bodyweight(215)-5 reps to chest
+45-1 rep to chest
+90-1 rep to chest
Pulls:
bodyweight-5 reps
-started getting pain in right elbow....signs of tendinitis so will take it easy for a week...
Sitting One Leg Curls:
50-5 reps
100-3 reps
120-1 rep ...right calf started to cramp badly as I completed and held rep....planned to go for 150 but decided to take a bit of precaution
-stretched calves a bit
Bench with Minis: Double looped 1 per side...I am guessing they were much more than the 25lb resistance they are rated....probably at least double
bar-10 reps
135-10 reps
185-5 reps
225-2+0 reps....felt like a ton..
8pm END...
garbage workout ...should have used better judgement and stayed the fuk home...was still sore from previous workout....
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I got a new toy that I think you'd like. One of my e-friends from Marunde's board got a hold of some old York globe dumbbells that his gym owner was going to get rid of unless somebody wanted them. Obviously, e-friend took them and offered the sawed off globes for shipping cost only to the first however-many people to PM him.
I told him the old Yorks are worth a lot on Ebay and such, but he still preferred to send them out to fellow lifters. So, I gladly accepted.
I chose the smallest of the three sizes he had and I sure as hell can't lift it yet, but the sender posted a pic of himself locking it out before he shipped it to me, so I know it's possible. It's 29 pounds and pretty damn big in diameter. Crazy grip challenge.
I told him the old Yorks are worth a lot on Ebay and such, but he still preferred to send them out to fellow lifters. So, I gladly accepted.
I chose the smallest of the three sizes he had and I sure as hell can't lift it yet, but the sender posted a pic of himself locking it out before he shipped it to me, so I know it's possible. It's 29 pounds and pretty damn big in diameter. Crazy grip challenge.
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DEVILsSON said:
Sadly, no. They went pretty quick after he posted the message.
