Whiskey, War, Suicide, and Guns

[Donut62]

Chins are magical for your lower back after deadlifting, let me tell you.

 

[Donut62]

4/16/08 - Wwednesday - GPP/Recovery

10min Rope Jumping
4 rounds of: 5 min bike/10xBW Squat/10xBW Push-up/10xCinder block swing


Didn't feel like driving to the gym so I just did the same thing as last time. Friday I will do some sled dragging and quit being lazy

 

[enright3060]

4/16/08 - Wwednesday - GPP/Recovery

Friday I will do some sled dragging and quit being lazy

Don't pull a Misses.

Why not use a sandbag?

 

[Donut62]

Don't pull a Misses.

Why not use a sandbag?

Because I haven't made on yet. See: I'm lazy. I doubt I would use it much for the purposes of these workouts anyways. I just want to move around and get the blood flowing, generally not doing anything of an anerobically taxing nature.

 

[Zerocrew1984]

I dont know if you remember or not but ive been using the advice you gave me. foam rolling my quads to get them use to the pressure and doing band leg curls for extra hamstring strength. its only been 3 days at it but so far i like it.

 

[Donut62]

Well, I have to pay you back with some sort of advice after you told me to start benching in my oly shoes.

 

[Zerocrew1984]

so whats the idea with knee sleeve sizes. should i get what it says or one size smaller?

 

[ChaseT.]

so whats the idea with knee sleeve sizes. should i get what it says or one size smaller?

I got the recommended size and am glad that I didn't go smaller.

 

[Donut62]

so whats the idea with knee sleeve sizes. should i get what it says or one size smaller?

What kind are you getting?

 

[Donut62]

4/17/08 - Thursday - Sheiko #29 Week 2 Day 3

Squat:
135x10x2
225x5
265x4
315x3x2
355x2x5

Bench:
155x5
190x4
225x3
255x2x2
235x3
205x5
175x7

Squat:
220x5
265x5x2
308x4x4

Pull-Ups:
BWx4x5

GHR:
BWx6x5

DB Flye/Ring Scarecrow:
(20'sx10/BWx10)x3

Pretty exhausting workout today, was tired all day because of lack of sleep last night and the double squat day killed me. I did the second squat session on an Oly platform and bumped the weight down a bit. No belt on anything. I want to progress up to 5 sets of 10 GHR and then start adding some weight. I love the movement, it absolutely crushes my hamstring and puts no stress on the lower back. I'm glad I finally have access to a proper bench to use them.

Also, I might add, some douche bag walked in while I was squatting, walked over to the bench, and put a towel on it. 10 minutes later, I'm done with my squats, and this guy is still riding an exercise bike. So I piss around for 5 minutes, fill up my peri-WO shake, and this guy is still riding the bike. Fuck him, I go over, move the towel to a nearby machine. I'm up to the sets of 255, and the guy comes over, 20 minutes after "reserving" the bench, and just stares at me. I thought he was going to say something, but I just ignored him, he kept staring at me, and I just went ahead and set up on the bench. During my set, he walked over, grabbed his towel, and tramped off all butt hurt. Douche bag.

 

[ChaseT.]

I wish my gym had a GHR bench.

 

[Zerocrew1984]

What kind are you getting?

rehbands or whatever

 

[Donut62]

rehbands or whatever

I would follow their chart. Some guys like them tighter one size, but I followed the chart exactly and couldn't imagine forcing them on if they were smaller.

 

[Donut62]

I wish my gym had a GHR bench.

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It's all about the posterior chain.

 

[ciscokid1024]

Does your back hurt when you do GHR?
I am a little worried about training with the GHR. Last time I did it my lower back hurt for almost a week. I guess that means I need to do it, but it affects my other lifting. I have not been doing any abs or hams or back. Just doing squats, deadlifts, BORs, etc. I guess I should throw in a llittle GHR at the end or start doing good mornings.

 

[Donut62]

Does your back hurt when you do GHR?
I am a little worried about training with the GHR. Last time I did it my lower back hurt for almost a week. I guess that means I need to do it, but it affects my other lifting. I have not been doing any abs or hams or back. Just doing squats, deadlifts, BORs, etc. I guess I should throw in a llittle GHR at the end or start doing good mornings.

I think you might be confusing glute ham raises with reverse hyperextensions or back raise. The latter can be hard on your back if you aren't used to them, the key is to hold a tight arch and focus on driving your hips into the pad, literally trying to "fuck it", and squeezing the glutes.

This is a GHR. It shouldn't hurt your back since it's just held in an isometric contraction:

 

[Donut62]

4/18/08 - Friday - GPP/Recovery

Treadmill 20 min 4mph @ 3% Grade
Sled dragging 225x100yardsx4
Some ring push-ups

 

[enright3060]

I need a GHR

 

[ciscokid1024]

I think you might be confusing glute ham raises with reverse hyperextensions or back raise. The latter can be hard on your back if you aren't used to them, the key is to hold a tight arch and focus on driving your hips into the pad, literally trying to "fuck it", and squeezing the glutes.

This is a GHR. It shouldn't hurt your back since it's just held in an isometric contraction

Yeah, you are right. I thought it was the same thing. There is no GHR at my gym, but I would like to try it so maybe I can do something similar on another device.

 

[Donut62]

4/20/08 - Sunday - Sheiko #29 Week 3 day 1

Squat:
135x8x2
245x5
285x4
335x3x2
380x2x4 (+belt)

Bench:
155x5
185x4
225x3x2
250x3x6

Squat:
225x3
315x3
355x3x4 (+belt)

DB Bench:
80'sx10x5

Cable Row:
150x10x5

Good Morning:
165x5x5

DB Ext. Rot./Hammer Curl:
(20'sx15/45'sx8)x3


Lower back felt a little fatigued today, so I gave it a rest and used the belt. My squat is feeling fucking diesel.