Great pics, looking large and strong!
Great pics, looking large and strong!
PRs: 655/525/645 = 1825 Total
Meet PRs: Bench Only 525
Deadlifts bring people together. It's a fact. - Chris Rodgers
Some good friends of mine at Strong Gym in Springfield, MO have a dimel deadlift video up:
Last edited by Donnajo; 09-30-2008 at 01:41 PM.
*mobility and foam rolling...keeping the static stretching to before bed, it eats away my gym time*
speed bench w/dbl'd minis, 3 reps 3 seconds all in one breath:
bar x 8 wide
bar x 8 close
bands x 3
95 x 6 x 3
50 x 12
70 x 12
85 x 12
70 x 20
110 x 20
140 x 10
lateral raises, 3 x 10 light
DB curls, 3 x 10 light
elliptical 20 min
didn't go too heavy on kroc rows today because i am going to be pulling heavy off boxes tomorrow. i will wear the king suit to break it in some more. it won't help me too much with the lockout, but moving in it will break it in some more.
i also sent my pro squatter off to Ginny today to get velcro put on the straps.
How tight is that King suit in the legs? I've never worn an actual deadlift suit before, I just pull in my Pro Squatter, but I've heard a proper fitting DL suit is very uncomfortable in the legs.
the king suit is miserable tight in the legs. its getting stretched out a little bit, i'm trying to stretch it to where i can get briefs on under it. its a bit forgiving in the front because its single ply in the front, and my quads is usually where i get the bruising, so thats nice. i have to roll the leg material up, get my legs in, and then spend 30 minutes getting the material back down. i get it way up in the crotch as well. i will have to duct tape the briefs to my legs to get them on under it. i've never had a suit fit so tight in the legs before. hard to get to the bar, but the pulls feel very easy. i love the thing. i'll get some video tomorrow.
Last edited by Lones Green; 10-01-2008 at 02:40 PM.
Those deads looked pretty crazy! I'm assuming it works on lockout strength? What's up with the new avatar? I kind of dig it.
Age: 24 Height: 5'9" Weight: 185
Gym PRs: 365/240/440=1045
People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate
The never-ending pursuit of becoming Strong(er) - My Westside journal
I dig the dead video, too. How much weight you supposed to use on those?
Good luck with the pulls!
Weight: 194.0 lbs.Height: 5' 11"
Raw PR's 425/340/534
Goals for '10:
Put on size and git Strong(er)
Raw Goals: 450 Squat, 365 Bench, 570 Deadlift
"Weak points come from not doing the things you suck at doing." -Dave Tate
i assume you guys are talking about the band pulls with quad minis. i'm not sure how much tension they add, but its a lot. the minis we used were brand new as well. first set of pulls i used them on i forgot to sit DB's on the rack and i picked the rack up with the weight if that says anything. i just kind of thought, "80-90 lbs at the top of a BP when doubled, and my lockout is probably a bit past half that height of my BP lockout, but the mini's were QUADRUPLED...so i just said forget it, i know its a lot of tension. haha."
I called and e-mailed alex. Just waiting to hear back from him about carpooling saturday. Will let you know when I do. DJ
*mobility and foam rolling*
Deadlifts w/weight elevated (basically a rack pull but keeps the flex of the bar like it would be if you are pulling from the floor, done in king suit):
4 inches below knee
135 x 5
245 x 3
335 x 3
355 x 1 (belt)
425 x 1
1 1/2 inches below knee, straps up
475 x 1
565 x 1
605 x 0, grip f***** up
605 x 0, closer, but no banana
seated GM's, touching chest to bench:
bar x 5
135 x 5
185 x 5
225 x 5
step ups on a bench using DB's:
50's x 8 on each leg
70's x 8 on each leg
hip adduction machine
100 x 2 x 10
leg raises, 3 x 10
*20 min static stretching*
lets see. on the deadlifts, i think i would have had the first 605 attempt if my grip hadn't of messed up. this time it was my underhand. i have never hooked my underhand, but i tried it today, and with some practice i think this will work out good. regardless, i believe i am going back to doing captains of crush 3 times a week. the reason i did the rack pulls like this is others much stronger than me say to do it this way. the suit didn't do much except for protection of the hips. the main reason i wore it was to break it in more. i got it on without my compression shorts today, so thats a step closer to getting briefs on underneath it. its going to be absolute hell trying to get to the bar with briefs + that suit on. i got vids of the last few deadlifts, i will have that up in a few minutes.
everything has been pretty much dialed in lately. i've been nailing my diet and supplementation. i'm getting adequate sleep. my mind is focused. i am cooking 20 chicken breasts on the grill every sunday for the following week. i have started back on RESULTS, which is a great supplement. i've been kicking up my training and i am seeing success, which is good. stay tuned.
*bit of foam rolling and bating in liniments*
illegal wide bench:
bar x 10
95 x 6 (to test waters)
135 x 6
185 x 6
185 x 6
205 x 2 (regular grip)
225 x 1 (regular grip)
95 x 8
115 x 8
155 x 8
1 plate x 10
2 plates x 10
3 plates x 10
reverse pec dec:
75 x 10
90 x 10
115 x 10
shrugs, hook grip:
225 x 10
315 x 10
225 x 25
20 min elliptical
went in and took it easy again today, i was still a bit tired from Worlds, which was Saturday. spotted and loaded for the heavy squats and 1 flight of bench. had to catch a couple 650-800 lb squats, so that was rough. i also helped the cell block guys get gear on and spotted and loaded for them in the warmup room. overall they did pretty well, Brent came out with an 825 squat, 670 DL, and a 475 bench at 198. that bench is a PR for post shoulder surgeries. it was also a single ply shirt, because his shoulders can't handle the amount of weight he'd have to use to touch in a double ply. the meet was 13 hours long.
the wide presses felt pretty good, i do them from time to time to build strength off the chest to make it easier to push through my sticking point. (about a 1 board). the good news is the lockout on all of those presses flew up, this is making me feel good about getting in a shirt. my triceps are strong. its my chest and shoulders that are lacking strength. the single was easy, i will go boards for a few weeks starting next week then test my max. then look at shirts.
congrats to Vikki as well, she pulled 335 at the meet yesterday, which was a PR for her. i told you Westside works...
Last edited by Lones Green; 10-05-2008 at 04:02 PM.
Thanks for all your help Lones, yes Westside seems to agree w/me...again, who'd thought this 46 y/o would be learning from a 20 yr old?
It was tough waiting all day to DL finally @ 9 pm, but with you (and DJ) being there and helping me time the warmups, it helped so much! I know you could tell how excited I was with the bear hug...
Just let me know when we need the boards, I'll have my son make the 4 four board, did you need a 5 board for those long arms too?
13 hour meet!? That's not something I'd want to either lift or work at. That's crazy! If they HAD to do it all in one day, it would almost make sense to split it into an AM and PM session, so that lifters don't have to wait around all day.
Last edited by Dave Schwab; 10-06-2008 at 10:06 AM.