View Full Version : Folly joins the fray
All right, I'll start my log here. My story is simple. I'm 36, and I've been lifting on and off for over 20 years. I've been consistent for the last 3. I can credit AnimalPak.com for some of that. I am a father, husband and lifter all in one, and this is where I tell you about my life.
I finished off my week this morning with bench, but it started with back.
Bent Rows - 2x10@135, 2x8@185, 2x8@205, 3x6@225
Close grip pulldowns - 3x8@135, 150, 165
Shrugs - 5x8@240, 330, 420, 420, 420
DB curls - 3x8@35, 40, 45
Tuesday was shoulders.
Standing Mil press - 2x12@135 2x8@185, 1x4@205, 1x2@205. All reps start from a stop at shoulder height.
Bent flyes - 10@25 10@30, 8@35
Uni DB press - 12@60, 2x10@75
Run the rack on Lat raises - 12x45F, 8x40F, 4x35, 30, 25, 20.
Thursday, legs.
Front squats - Worked up in 20 lb increments to 5@275, then 3x2@315.
Good Mornings - 5x5@225.
Most of the time, I'll get some lunges and leg curls in, but I ran out of time.
That is the most of the week. My numbers are in my sig, and the link is me doing of the stuff I say I do. Let's get to the weights.
Today was bench. I got in and my Oklahoma State ex-fullback friend was in. I was planning on doing bench and finally getting to use the bands. I talked him in to trying the bands out.
Back story: he played for OSU at fullback for 4 years. He is about 5'9", 235 and solid. I have spotted him at 485 on bench, and he still has a fullback record for bench at OSU. I've watched him do 225x38. He is working toward getting a pro contract and has played on the Falcons' practice team. He does 2 a days every day. Sprints, agility drills and lifting, along with bike work and running. So, I'm pumped. He's going to bench with me.
I warm up with a couple of sets at 135, then we double-wrapped the minis on each side of the bar. I'm not sure how much resistance at the top, but 90# dbs held them down.
All sets are with the doubled minis on each side: 12x135, 10x185 (at this point, I am finding out about what Jim Wendler said about speed) 2x8@225, 245x6, 6, 5, 4w/ 2 forced.
Wow. I did these, he did pretty much three or four more reps than I did on the heavier sets. He absolutely loved them. Then we pulled the bands because It's not a bench day unless I go over 315, right?
I said to put on quarters, and I accidentally grabbed a 35. He saw it and didn't question, he just put on a 35.
295x5w/1 forced. I told him I would get 6 at 275, and dammit, I was going to get 6. Problem was, I thought I had 275. But I had 295. He did 9 clean reps, then I discoverd it was 295. Kickass.
Then I got 315x3w/1 forced. He got 6. Then 2 more.
Then we did close grip bench - 2x8@185. That was all there was. We were jacking jaws more than lifting, so we called it quits.
I hit more PRs today than any other day. More reps at higher weight and more sets. The bands absolutely fried my tris and my chest is still pumped 3 hours later. I did some face pulls and called it a morning. He'll be back at 4:30 for sprints and bike work.
I need a real lifting partner. All the time.
I have changed my work schedule so I have an extra hour in the morning to lift. I will have plenty of time, not feel rushed and still get home earlier in the evening. My chest is sore from Saturday, but it is of no importance. Today is back.
Rack pulls from just below knee - 8@135, 225, 315, 405, 1x5@495, 2x1@545, 1x1@495.
T-Bar rows, narrow grip - 12@2plates, 10@3pl, 4x6@4pl.
Narrow grip pulldown - 4x8@135, 150, 165, 165.
DB rows - 4x10@75.
Stiff arm pulldowns - 3x10@100.
DB Hammer curls - 3x8@45, run the rack by 5's - 6@50, 45, 40, 4@35, 30, 25, 20.
10 minutes doing sprints on a bike.
It was a damn good workout. Sadurday's bench session helped me remember that I can move more weight than I had been moving. It was a good reminder.
Nice deadlift vid bro. Very clean pull. You could've pulled well over 500...easily. Keep up the good work.
Nice deadlift vid bro. Very clean pull. You could've pulled well over 500...easily. Keep up the good work.
Thanks, man. You look to be pretty stout yourself, judging by your log. Keep pushing.
What is funny about that lift is that I had been pulling that in my head for two days before I got there to do it. I popped it off the floor, then completely blew 505. I was done. I went there to do 495, and that is what I got.
Thanks, man. You look to be pretty stout yourself, judging by your log. Keep pushing.
What is funny about that lift is that I had been pulling that in my head for two days before I got there to do it. I popped it off the floor, then completely blew 505. I was done. I went there to do 495, and that is what I got.
Hey man, it happens. Progress is progress no matter how you look at it.
Good food yesterday, good sleep last night. Today, shoulders.
Push jerk - Worked in 10lb increments up to 3x4@225.
Overhead pin press from nose height - 4x1@225.
Bottom-up overhead squat from nose height - triples up to 3x1@315 w/clean grip. (I've got vids of this if anyone is curious)
Bent flyes - 3x10@25.
Uni DB overhead press - 4x8@65.
V-bar tri pushdowns - 4x12@130
12 minutes suffering on the bike.
You may be able to tell, I love the olympic variants.
I've done push press up to doubles at 245, but the push jerk is a different animal. Getting down into the half-squat position with 225 overhead in a clean grip is lots of fun. Between that and the overhead squat and holds, my shoulders were plenty warm. When I got to the presses, I was pretty much toast, so I stayed light.
I am considering working in some bent press in the next couple of weeks. That should be fun.
Off today. It was nice to sleep in, but I started to stir about 4:30, and I tossed and turned until 5:30 when I got up. I think from now on I will go on to the gym, sit on a bike for a while and watch all of the skinny/fat people pretend to work out.
I need to bring my carbs up, even while losing fat. I eat carbs pre-WO, post-WO and with breakfast, but then I cut them back quite a bit. By the time I got home yesterday, I was craving carbs like nobody's business. I am at just about 4000-4200 cal on a WO day, and 3500 on an off day like today. Fewer carbs today.
Afternoons are going to get better. I am going to strap on the 40lb vest and walk the dog with my son. Maybe I'll drag the sled with the dog, or if the boy is unmotivated, I can drag him. He's big enough. 6'0", 175. Yeah, he's big enough.
Shit I'm getting old.
Tomorrow is leg day. Front squats and goodmornings. Maybe I'll do back squats. I have light bands to play with, and it's going to be way too much fun. It's time to bring the pain.
Well, I knew after yesterday's post that I would have to get out the bands. I don't have hooks or pins to connect these to, but I was able to use the spotter arms and a couple of DBs to hold down the Monster-minis and light bands for today. It took me a few sets to get used to the feel of them, and because of the way I had to set them, I was almost jumping out of the rack. Getting the bar back in the hooks was fun, too. I need to figure a better way to use the lights, though. I'm going to need to double them to get the resistance I want. All reps are done to a 13"box, with a 2 sec pause on the box. The bands provided no resistance at the bottom.
Squats: 12@135, add doubled monster-minis, 6@135, 6@225, 6@315, 4x3@315, added lights, 1x3@315, 3x3@365.
Oh yeah, people were looking at me funny. heh.
Then, because I hate myself, I did 3x5@225 zercher squats.
Seated calves, 4x10@5plates
Goodmornings - 4x5@225
Narrow grip ez-bar curls 4x8@115.
There is a PL meet this weekend downtown. I think I will need to go. I need to meet some people who understand.
Today was mod volume/mod intensity bench day. My shoulders and wrists are stiff from squats yesterday, and I think I will move bench to Saturday. I knew it would be a light day, especially after last weekend, but I hadn't expected to be so beat up from yesterday.
Incline Bench - 4x5@205
Bench - 5x5@245
Close grip bench - 4x6@225
Face pulls - 4x12@110
Rope pushdowns - 4x10@110
Got a got pump then rode the bike for 15 minutes. Not fast though, not after squats yesterday.
What's funny is looking back on my logs from last year. That would have been a heavy, ball busting workout. Today I coasted through and stretched really well between sets. I will get back to the heavy on Monday.
I am going to the PL meet this weekend. It's going to be fun to see some weight moved, and it will give me an idea of what I need to do if I choose to compete at some point.
Evaniel
01-26-07, 12:48 pm
Great log! I like the more PL approach to your training than the standard BB approach. Looks like you've honed a great deal of power. Keep up the good work.
Great log! I like the more PL approach to your training than the standard BB approach. Looks like you've honed a great deal of power. Keep up the good work.
Thanks, man. I love using the big (for me...read GFH's log) weights. Reps give me DOMS.
You keep at it too. Make sure you let the injuries heal, but don't quit. Never quit. Now I have to finish reading your log.
The NASA Nationals meet was a lot of fun to watch. I ended up knowing a few people there, and I had a good time watching both equipped and unequipped lifters put up some pretty big numbers. Tom Manno was lifting, and I finally got to meet Ricky Dale Crain. Tom shirted up to attempt a 710 bench and missed it at lockout.
There were some big damn numbers. A couple of 800+ squats, some 600+ benches and a few 700+ deadlifts.
It was a hell of a time, and I met some good, big people.
Also, I had a quizno's sandwich. It was convenient. But it sat in my gut like a bomb. I felt like hell this morning, and I knew it would be a shitty workout (no pun intended) but I went anyway. Today is back.
Bent rows - 2x12@135, 2x10@185, 2x8@225, 2x6@245 - not a bad way to start.
Narrow pulldowns - 4x8@165 - getting better
DB rows - 3x8@85
Shrugs - 3x8@~450 - this is a cage that I think weighs about 90lbs, but I haven't weighed it.
At this point I had 30 minutes left, and I can't leave food on my plate, either.
Snatch grip deadlifts - Doubles up to an easy 315, missed 365, though. I lost my grip.
DB hammer curls - warm up to 45s, then run the rack from 50s to 20s by 5 - 6, 5, 4, 3, 3, 3, 6 (ow).
For feeling like shit (no pun intended), It was a hell of a good workout. I really feel like I got some good stuff done, and I am feeling it in my traps already.
Good workout this morning. I started to wake at about 3:30...45 minutes early. I dozed for 30 minutes and got up before the alarm. So I will hit the sack early tonight.
Shoulders today. I am still working on the push jerk. I want to get the form down and I need to work on my speed. I am slow getting under the bar, and I am having to press the last few inches. Not a big deal, but if I wanted to do push press, I would do push press.
Push jerk - 2x8@135, 3x5@185, 2x3@205, 2x3@225. I was really slow, so I cut my sets and called it good before I really screwed my form up. On a side note, I managed to smack myself in the chin with the bar while warming up. You know what they call people who hit themselves with the bar? Dumbass.
Bent over flyes - 3x8@25
Lateral flyes - 3x8@40, 3x5@50
Front raises - 4x8 up to 75lb DB
Uni DB overhead press - 3x6@65 to warm up for...
Bent press - 3x6@65 - These kill. You never really extend the shoulder, so the tension is constant. This would be a great heavy finisher.
Close grip bench - 3x8@185
15 minutes of boredom on the bike.
I am going to start in on the Arc Trainer instead of the bike probably next week. I hate the arc trainer. But it works.
I went in yesterday and did some cardio. Fun.
This morning, 5am. The guy wasn't there. Half an hour I ran the jeep in the snow. Froze my ass off. Nothing.
I am working from home today, so I may be able to get in this afternoon. It is squat day. If not, I'll hit it tomorrow and the bench on Saturday.
I need my own gym.
The Wrecker
02-02-07, 4:24 pm
Hey bro those are some great numbers. I freeze my ass off as well, there's not a gym in Chickasha that's worth the money, so I workout in my garage. I don't know about you, but I about tired of the winter weather here in OK.
I hear you. I am ready for some warm. I am looking at a new job, one that will require travel if I get it. But it will kick ass on the money. That means garage gym. EliteFTS and PlayItAgain sports here I come.
Today sucked, though. My damn knees started popping on my second work set of front squats, so I racked it and limped out. I got a big pop about lunch and everything is ok now, so I will go in the morning to get the job done.
I love having bad knees. One of these days I'll have to have them fixed. But not today.
This weekend, lots of cooking, and a super bowl party. Just one beer(a mediocre homebrew), but lots of good homemade wings.
My wife decided to start a new eating program, so I am changing my eating to support her. My workout will be the same basic program, with a little lower volume/intensity to accomodate the lower calories. I needed to clean my diet up anyway. I also changed the split order. I was not getting chest very well, and I need to have the big lifts early in the week.
For the 8 weeks, I am going to do only ATG Oly squats, no boxes, and I will do them fast. Just like I do my front squats. Shoulder width stance, toes out, high bar, no lockout: down-up-down-up. My knees feel better after the weekend, so no time like the present!
Squats - lots@135, 12@225, 8@225, 8@275, 3x5@315.
Overhead squats - 2x5@135, 3x5@185 - God these kill my abs.
Goodmornings - 2x5@225, 3x3@275.
Leg curls - 12@160, 10@180, 2x8@240.
Standing calves - 20@180, 2x15@270, 10@270 on a plate loaded machine SS with 25 unloaded raises between sets.
Stretched for about 5 minutes.
It was a good workout. I enjoyed getting deep in the squats. Someone told me recently I needed to get in the bucket more. Thanks. I won't be able to walk tomorrow. Reps give me DOMS.
Son of a bitch.
The Wrecker
02-05-07, 3:05 pm
Hey bro that looked like a great workout. I wish you the best of luck with the new diet. Diets are everything, but they're by far the hardest to maintain. Hey good luck on the job interview, is it still with your current employer?
Hey bro that looked like a great workout. I wish you the best of luck with the new diet. Diets are everything, but they're by far the hardest to maintain. Hey good luck on the job interview, is it still with your current employer?
Thanks, it was a great workout. I felt energized leaving the gym this morning. Probably because of the lighter weights I used to keep the speed up.
This is about 3500 cal/day and is the lowest I've been in about a year. With the diet and focused workout, I expect to drop about 15-20lbs in two months.
As for the job, no, it would be with a different company. But it is almost a dream job. I have a lot of experience, but not specifically with the job in question. It is similar, but not exact.
We'll see what we get.
-folly
The Wrecker
02-06-07, 10:55 am
This is about 3500 cal/day and is the lowest I've been in about a year. With the diet and focused workout, I expect to drop about 15-20lbs in two months.
Hey bro that's allot of weight to loose in very little time. I'm not saying it can't be done, but I would be afraid that you would loose allot of muscle along with this. 3500 cal/day is around my BMR's maintance range. I'm 5'11" and just weighed in last night @ 210. (BF around 12 -15%) I'm also not sure what your pervious cal/day intake was but 3500 is still a little high, unless you plan to do a butt load of cardio, and then you could loose more muscle mass with this process as well.
Hey bro that's allot of weight to loose in very little time. I'm not saying it can't be done, but I would be afraid that you would loose allot of muscle along with this. 3500 cal/day is around my BMR's maintance range. I'm 5'11" and just weighed in last night @ 210. (BF around 12 -15%) I'm also not sure what your pervious cal/day intake was but 3500 is still a little high, unless you plan to do a butt load of cardio, and then you could loose more muscle mass with this process as well.
Thanks, man. I had been thinking about that. 16lbs is 2 lbs a week, which is certainly doable without cardio. The last time I cut, it was from 205-185 in 8 weeks. I had to get down to 2000 cal/day to do it. These days I have the fat to lose, and the only cardio I will be doing is sprint style intervals. That way I can keep my cals up and still drop fat.
As for before, I have been up as high as 5000 cal/day, and recently about 4000. I added it all up this morning and I am at 3000/day right now. Of course, I am doing two-a-days because my wife hasn't done the free weights end of it. So last night I was in with wife and daughter teaching them how to do squats and overhead squats, etc. Seeing my 12yo daughter do rock bottom overhead squats with a 30lb bar was really cool, by the way.
Then I had to do some sets of 5@225 to stay loose. I am not as sore as I thought I would be. Probably because of the mini-workout last night. My knees are stiff, though. That is par for the course.
Bench sucked today, but I got it done. We got home late from the gym, ate and then I crashed. I may do sprints on Tuesday and bench on Wed. May have to drop the shoulder specific day for the duration and go to 2/day, three days a week with sprints between.
I have been working in the 90+%s for so long, that I have lost some of my strength-endurance at lower percentages. So I am having to take the ego hit and bring my weights down to get the reps in. I'll push it every day, but the first part sucks.
-folly
Wednesday's bench workout sucked ass. 275 was heavy for triples, but I got some anyway. I am going to have to put shoulders in with chest for the next few weeks. That's ok because I have two sessions to complete it.
Hell of a workout this morning, and this is just the first half. Today was back. I am always fired up for back. I'll be in this afternoon to teach the family the power clean, so I'll get some pump work in, too.
Rack pulls below the knee - Worked in fast 8's by plates up to 3x3@495. Pretty light here, but it was all right.
CG pulldowns - 4x8 at 165 - I am staying light and getting the reps in.
DB rows - 3x8@85
CG corner T-bar rows - 3x8@3x45 and 1x25 - Now I know why I do these before other rows. Nice pump though.
This evening I will do some cleans, some pullups, shrugs and curls.
Went back to finish my back, and teach my wife how to power clean. It is a slow process, but she is working hard at it.
And my night went like this...
Power cleans - 3x3@185 - easy. I've got to move my weight up 10 lbs.
Wide grip pulldowns - 4x6@165
BB shrugs - 4x6@405 - I have to lean forward a bit to avoid turning the boys into speed bumps.
After all, there's nothing more fun than dragging 400 pounds over your testicles. Over. And over. And over.
DB Hammer curls - 4x8@45
I am pretty much toasted now, and I will relax this weekend...except for some cardio sprints.
weeee.
The Wrecker
02-12-07, 12:08 pm
BB shrugs - 4x6@405 - I have to lean forward a bit to avoid turning the boys into speed bumps.
After all, there's nothing more fun than dragging 400 pounds over your testicles. Over. And over. And over.
This is so true bro. Good luck with the wife and kids. My wife started training with me again. She quit awhile back because she didn't like seeing me throw-up during leg days, can't say I blame her I used her mop bucket in front of her. She doesn't mop with that bucket anymore I can't figure out why!
This is so true bro. Good luck with the wife and kids. My wife started training with me again. She quit awhile back because she didn't like seeing me throw-up during leg days, can't say I blame her I used her mop bucket in front of her. She doesn't mop with that bucket anymore I can't figure out why!
Good deal on your wife lifting with you again. My wife hasn't ever wanted to lift with me because she says I scare her when I lift. I look pissed off and I growl a lot. I haven't puked on a leg day, but I have come close. I have also sat down in the bottom of a rack panting like a dog for five minutes. Gotta love those 20 rep sets.
For almost a year, every time I would ask her to start lifting with me she would remind me of the first time I pulled 405. I hit a double and failed the third. She said the look on my face scared the hell out of her. I was yelling and all sorts of pumped.
I've calmed down some since then. haha
-folly
Day one. Legs, AM.
Oly squats - 5@315, 315, 335.
Overhead squats - 5@135, 2@185 (I lost my balance and dumped this. God I hate that.) 5@155.
Goodmornings - 5@225, 275, 275
Ran stairs - 3 flights, 28 steps per flight. This sucked cause I'm fat.
Ham curls - 8@160, 180, 200.
Standing calf raise - 20@225, 20@275, 15@315, 15@340.
It was a good workout this morning. Lower set volume than I am used to. This evening I'll get a good pump and sleep in on Tuesday.
-folly
The Wrecker
02-12-07, 2:57 pm
Awsome workout bro. My wife is cool with the grunting aspect. She dosen't make fun of me until I'm finished with that set. She's cool like that. I've been adding some extra cardio in this last week. Some friends of mine want me to run in the Redbud Classic April 15th. Have you ever ran in it?
Run? Oh god no. I was in the Navy for 6 years and ran more than a mile every day. They should provide more instruction and fewer shitty shoes. I was a heel/toe runner and my knees are shot. If I run a mile, I limp for a week. That is why I do my cardio on an Arc Trainer.
I tried running a couple of years ago and couldn't squat for a month after a week of running a mile a day. My knees pop less when I squat.
Now if you can run, I give you respect. I can sprint on grass, but I have never been a long distance guy.
-folly
Legs, PM
I was ready to go this evening. I felt good, not sore at all, not even stiff. I had to fight with myself to not max on front squats. It was a close race, but I won. haha
Front squats - 3x5@135, 2x5@185, 5x5@225. Yeah, yeah. It was a compromise.
Sumo SLDL - 3x5@225.
Plate drags, 3x8 each leg.
Seated calves - 20@135, 15@185, 3x12@225.
Nice, quick and easy. My daughter got the big bar for 2 sets of 6 in the overhead squat tonight. Cool.
Now it's time to eat. Yeah. It's time to eat.
-folly
Chinitup
02-12-07, 10:34 pm
250 lbs.
deads-585x6
squat-495x8
bench-465x5
i want those numbers asap. like im sure most others want them as well. rite now im at:
deads-335x4
squat-315x6
bench-315x4
The Wrecker
02-13-07, 11:37 am
Man that's awsome, your daughter sounds like she's tearing it up.
I only wish I could do front squats. I can put up some good numbers when it comes to rear squats, but I can only get 205 for about 5 good reps and my form goes to shit, my shoulds start to sag and my adams apple is going to invert. I haven't given up on them I just don't do them often enough, and I know that is one of my problems.
Man that's awsome, your daughter sounds like she's tearing it up.
I only wish I could do front squats. I can put up some good numbers when it comes to rear squats, but I can only get 205 for about 5 good reps and my form goes to shit, my shoulds start to sag and my adams apple is going to invert. I haven't given up on them I just don't do them often enough, and I know that is one of my problems.
I've gotten to 365 on front squats with an oly grip. I feel more stable that way. I know that it is uncomfortable sometimes, but if the bar is pushing hard against your neck, then you may need to change something in your setup.
As for your shoulders sagging, do more 45 degree rows and shrugs. These work the muscles you need to hold the bar in place. Keep the same breathing patterns you would with regular squats, and hold that air. I almost always get a little upper back soreness after heavy front squats.
If you want to start with the front squats, then do them with goodmornings after to get the hip and ham work in.
In the youtube link there is a vid of a 355 front squat. I rolled forward a bit there, too. I didn't get 365 on video, though. Pissed me off, too.
-folly
The Wrecker
02-13-07, 12:12 pm
I'll try that bro thanks, it's nice to be able to talk to someone that has a strength where I have a weakness.
250 lbs.
deads-585x6
squat-495x8
bench-465x5
i want those numbers asap. like im sure most others want them as well. rite now im at:
deads-335x4
squat-315x6
bench-315x4
Hey chinitup, those would be some sick ass numbers. How long have you been lifting?
-folly
I'll try that bro thanks, it's nice to be able to talk to someone that has a strength where I have a weakness.
Any time, man. If it sucks, do it twice. That's how we get better. I've got to start doing sumo deads. I hate those things. Same with the ATG squats. Hate'em.
Ah well.
-folly
Just cardio sprints tonight. God I hate those things. 20 minutes: 60 sec sprinting, 90 sec walking.
Tomorrow, chest and shoulders.
-folly
Arbalest
02-13-07, 10:10 pm
Wow man! You got it going on... and its cool your fam is workin' with you =)
Subscribed
Chest and shoulders, AM
Chest has always been a big DOMS area for me. My legs are fine...I can tell I lifted, but after Monday's morning session, I shouldn't be able to walk. So far, so good. So lets see what splitting it up does for me on chest. I'll know tomorrow.
Bench - 3x6@245 - If I had a liftoff, I could get 255-265 here. No spot, no chance.
Bent flyes - 4x8@30.
Hang clean into Bradford press - 3x6@155.
Incline DB press - 3x8@80 - I haven't done these in forever. Since I hurt my shoulder, I guess. Pretty easy.
Shoulder flyes - 4@50, 3x6@45 - I was going to run the rack, but bradford presses kill me.
CG bench press - 3x8@185. I may start 2boarding these. More tri isolation.
Good session this morning. Bench has been disappointing here recently. I moved quickly and worked up a sweat, even though it was about 60 degrees in the room. This evening, session two.
-folly
Wow man! You got it going on... and its cool your fam is workin' with you =)
Subscribed
Thanks, bro. Yeah, the wife and kids are lifting in the afternoons. I enjoy seeing them progress and learn the movements properly.
It's certainly better than machines. My wife started using the freeweights when my son told her he would rather workout with her instead of me because her workout was easy.
Now I've been married for 16 years. And you don't stay married for 16 years by laughing at your wife when she feels she has been insulted and embarrassed.
Even if it's funny.
-folly
The Wrecker
02-14-07, 3:54 pm
moved quickly and worked up a sweat, even though it was about 60 degrees in the room
60 degrees, shit I wish my garage was half that. I have a digital clock with the date/time/temp on it, and last night I was running on the treadmill and it showed 28 degrees. The coldest I've seen it lately was about a month ago and it read 17 degrees. Let me tell you bro that bar, DB's and changing plates sucked ass. I have a small heater out there, but by the time I turn it on and get done it hasn't done a thing. I usally have to use it after a lift to warm my hands up. It coll though because ever time I'm out there I still have to take off my Animal beenie because I burning up. Oh yeah those are still some great numbers, while on a low cal diet.
I don't guess I've heard of these, what are they,
Hang clean into Bradford press
60 degrees, shit I wish my garage was half that. I have a digital clock with the date/time/temp on it, and last night I was running on the treadmill and it showed 28 degrees. The coldest I've seen it lately was about a month ago and it read 17 degrees. Let me tell you bro that bar, DB's and changing plates sucked ass. I have a small heater out there, but by the time I turn it on and get done it hasn't done a thing. I usally have to use it after a lift to warm my hands up. It coll though because ever time I'm out there I still have to take off my Animal beenie because I burning up. Oh yeah those are still some great numbers, while on a low cal diet.
I don't guess I've heard of these, what are they,
Hang clean into Bradford press
The cold doesn't bother me, but at 5:15am, warmer would be nice. I don't sweat much under about 70 degrees, so it was a nice change. Also, I was only wearing sweat pants and a t-shirt. If it were 30, I would have been in two sweats, long sleeves and my EFS hoodie. Then I would sweat my ass off. haha. I am ready to take the top off the jeep, though. It can get warm any time.
The squat racks were taken, by people doing <gasp> squats! So I cleaned the weight up from my knees (hang clean), then did bradford presses. A Bradford press is like a combination of the military press and behind the head press. You begin with the bar in front and press it just enough to clear your head, then touch it to the back of your neck. Then you again press it just enough to clear your head and return to the starting position. That is one rep. You never lock it out, and your elbows don't ever get above your shoulders. It is a brutal ego killer.
-folly
Chest and shoulders, PM:
I was ready to go tonight. I like these evening sessions.
Incline bench - 3x6@205
DB push press - 5x5@70, 80, 90, 90, 90
DB bench - 4x6@90 - first time in a couple years. Not bad. I need to get used to it again.
Giant set - Front raises / Face pulls / Rope pushdowns 3x8ea@75/110/110
It feels good to get the DB work in. I'll know on the soreness tomorrow. Here's to hoping.
-folly
Back, am
Rack pulls - 3x3@495, 515, 525
CG pulldowns - 8@150, 8@165, 2x6@180
DB rows - 3x8@90
CG corner rows - 4x8@180 on the bar
Curls - 3x8@105
It was again a good session. Good energy, good focus. My rest times keep coming down. I was done 10 min earlier than last week, and my weights were up. I will probably start doing some bike work afterwards, just to keep the sweat going.
I missed yesterday's sprints due to work, so I will have to make that up.
-folly
The Wrecker
02-16-07, 2:09 pm
Your still putting up some damn good numbers bro.
On you CG pulldowns do you use a machine that puts something over your quads that helps you from being pulled up form the seat? I just set on a flat bench and do pulldowns from my squat rack w\lat attachment. Anything over 140 and I begin to lift up during my pulldown. I've tried to use a weight belt as a seat belt so to speak, I don't like this way though. Any suggestions.
Back, pm.
Tonight took forever because of an issue with my membership. It took 30 minutes to get it done between the pulldowns and rows. They screwed it up, though, and they fixed it. At any rate...
Power cleans - 5x3@185, 185, 205, 205, 205
WG pulldowns - 2x8@165, 180, 2x6@195, 195
30 minute break
Bent rows - 4x6@185, 205, 205, 205
BB shrugs - 4x6@405, 425, 425, 425
I skipped the curls because I was getting hungry and I didn't want to have to kill some abercrombie wearing kid and eat him. My wife and kids were there and I didn't think they needed to see that.
Sprints in the morning, and then a 12 hour day at work, starting at 6pm. Fun.
-folly
Your still putting up some damn good numbers bro.
On you CG pulldowns do you use a machine that puts something over your quads that helps you from being pulled up form the seat? I just set on a flat bench and do pulldowns from my squat rack w\lat attachment. Anything over 140 and I begin to lift up during my pulldown. I've tried to use a weight belt as a seat belt so to speak, I don't like this way though. Any suggestions.
Thanks, man. I'm bringing the weight up to find out where the limits are right now. Gotta push. I can't help myself.
I have a pulldown machine at the gym, and it has a thigh pad. If you had a seated calf machine, you could load it up and use it. With a smith machine you could set the bar to hold you down, or you could lay a towel, then a bar across your lap, and set your pins just over the bar to hold you down.
You can put DBs on your legs, or plates. You can get a beautiful woman to sit on your lap, but I don't know how many pulldowns you would get done.
-folly
After spending Saturday preparing for Saturday night's 12 hour work day, and Sunday recovering from it, I was up this morning at 4:30am to get to the gym. I'm off today for the holiday, but I had to start my day off right. My sleep schedule was all screwed up from the overnight, and I didn't get anywhere as much food as I needed on Sunday. I certainly felt it.
Legs, am
Oly Squats - 3x5@315, 335, 335.
Overhead squats - 3x3@155.
Goodmornings - 3x5@225, 275, 275.
Stairs - 4 flights.
Ham curls - 3x8@180, 200, 220.
Standing calves - 2x20@225, 2x15@315
This morning sucked. I had no energy and no drive. I felt like I would puke during the overhead squats. I didn't want to be there. I lifted because I had to. Because if I didn't, I would fail.
I feel better after getting it done, and I think I may have a productive day after all. I have to cook some today, since I missed most of yesterday. My mood this morning was necessary to get the job done. It's been about an hour since I started this entry, and I feel much better.
I'm still going to eat and sleep today.
-folly
cjjanik
02-19-07, 12:10 pm
Hope you don't mind Bro, but there was a thread posted today about hurting your back doing deadlifts. I told him to check out your Vids on YouTube to see what proper form looks like. Especially the rack pull.
Later
CJ
Hope you don't mind Bro, but there was a thread posted today about hurting your back doing deadlifts. I told him to check out your Vids on YouTube to see what proper form looks like. Especially the rack pull.
Later
CJ
Nah, we're good. That's one of the reasons I post them. I hope they help him out. Thanks for the mention. What was the thread?
-folly
Legs, pm
After a slow day, and a short nap, I was ready to get this session started.
Front squats - 3x3@275, 275, 315.
Sumo SLDL - 3x5@275. There is more here, but I'm still getting used to it.
Lying leg curl - 2x8@90. I don't like this machine, and I need to find something to replace the plate drags. My shoes come off.
Seated calf raise - 4x8@225
Good session. My wife got to deadlift for the first time, and she is a natural sumo. She hit 100lbs for 8. Not bad to get started. A few form tweaks and she will get 135 within a couple weeks.
Sprints today, and chest/shoulders tomorrow.
-folly
It was titled "How would you hurt your back doing deadlifts?"
http://forum.animalpak.com/showthread.php?t=2811
CJ
Chest and shoulders, am
Bench - 8@225, 6@245, 6@255, 5@265.
Rear flyes - 4x8@30.
Bradford press - 3x6@155.
Inc DB press - 3x8@80.
CG bench w/mini - 3x8@155 plus mini.
I skipped the shoulder flyes, but I'll make them up this evening.
-folly
The Wrecker
02-21-07, 3:13 pm
Good numbers bro
Oh how do you like this weather, almost 80 degrees WTF.
Good numbers bro
Oh how do you like this weather, almost 80 degrees WTF.
Thanks, man. I'm lovin the weather. I've got the windows down and enjoying the sun.
-folly
Chest and shoulders, pm
Got there really late tonight, and it was cheat dinner night, too. So I kicked my own ass for a while and then had a burger.
Incline bench - 8@185, 6@205, 205, 5@225.
DB push press - 3x8@90.
DB flat bench - 4x6@80, 90, 95, 95.
Face pulls SS pushdowns - 4x8@110.
Good session tonight. I was pleased with the presses. I should be in the 105 - 110 range on flat DB in the next couple of weeks. I think I have my form down now, so I'm looking forward to getting the weights up.
-folly
I didn't log the shoulder flyes last night. I did 3x8@40. It was late.
-folly
Back, am
It was time to get back in to full deads. I have been talking to a few people about sumo, so I figured I'd try it again. The last time, I didn't like it so much. The angles are wrong for me. Maybe it's a mobility thing, I'm sure it's a glute/ham strength thing. Anyway...
Sumo deads - worked triples up to a grinder at 425. Then I popped it off the floor conventional.
Conv deads - Singles up to 485. 485 was clean, but I missed 505. I guess I only get one grinder a session.
CG pulldowns - 3x8@180
DB rows - 3x8@80
CG corner rows - 4x8#160 on the end of the bar.
EZ curls - 3x8@105
Forearm pronation and supination twists - 2x15@40 each
My forearms are starting to hurt again. Only when supinating, though.
Good start to Friday. I have got to remember to jump my deads more between lifts. Going by 5s and 10s always beats me up. The fresher I am on the big lift, the more likely I am to get it.
So any thoughts on the conv / sumo differential? Do I need to video it for a form check? I can pull 405 or something this evening to check it if I need to.
It's sprint now. Our first storms are supposed to come through tonight. Hail and severe winds. Spring in Oklahoma! Wrecker, I'm listening for the sirens.
For those who don't know, weather is a spectator sport here in central OK. The sirens go off and everyone runs outside with a beer to look around.
-folly
Back, pm
I scared someone in the gym this evening. I was cleaning 205 and this guy brought a couple of prospective members over to show them the "just like a real bench" hammer strength machine. I pulled a triple and the lady squealed and jumped back. She was probably 10 feet away, but the bar clanked and she jumped. After the set was over, I heard her ask the guy how much that was.
He told her it was about 170. I grunted out that it was 205. She said something like wow, but I was chalking up again. 170. He can't count plates. I saw him later and told him I hoped I hadn't scared his people.
I thought it was funny.
Power cleans - 3x185, 205, 205, 205, 185.
Wide grip pulldowns - 2x8@165, 2x6@165.
BB rows - 4x8@205.
BB shrugs - 4x6@405, 425, 455, 455.
Hammer curls - 3x8@45.
More wrist work. Fun.
Time for some food and rest. I have to teach a couple of scout merit badges tomorrow, so I can sleep in and eat well.
-folly
IronBrendan
02-25-07, 9:18 pm
Now how did I miss this?
Keep it up brother.
I plan on starting a journal here when offseason rollls around.
Legs, am
This was one of those mornings when I had to convince myself to get under the bar for every set. I had to count the reps out loud so I would continue until I was done. I had to say that I would determine how much I lift. It is my decision. Not the weight.
In the end it was a really good workout. I changed a few things, and brought my weights up a bit.
Oly squats - 5@315, 315, 335, 3@355.
Overhead squats - 5@135, 155, 155, 3@175.
Suspended Goodmornings - 3@275, 275, 295.
Stairs - Ran 4 flights.
Standing calves - 2x20@225, 2x15@315
Still not having DOMS issues. It's kind of nice for a change. Pretty stagnant on the weight, though. We'll get that done. Just need to be patient.
-folly
Now how did I miss this?
Keep it up brother.
I plan on starting a journal here when offseason rollls around.
Good to see you Brendan. Looking forward to seeing what sick plan you come up with for bulking, too.
-folly
Well, if I can get off work before 10:30 tonight, I am going to get back in the gym tomorrow. We have been working on the Daylight Saving Time fix for a couple of weeks, but of course we can't run anything during working hours. Between that and being sick, I have been sleeping and trying to keep my food steady. But I miss the iron. It is time to get back.
-folly
Back
Well, it took me a week of 12-14 hour days and a lot of benadryl to get back into the gym. I was going to go Friday, but I didn't get any sleep, and I ended up doped up on allergy meds again.
I got some sleep last night and made it in this morning. Did band supported deads for the first time, and I liked them. I used light bands at about shoulder level. These gave me about 80lbs off the bottom. I know because I hung a bar in them and checked. They didn't do much at all from just below the knee up, and were slack at the waist.
Band supported deads - 5x245, 5x335, 5x425, 3x515, missx565, 1x515 - I got that 565 not quite to my knees. If I had gotten to my knees, I would have made it.
Wide pulldowns - 3x8@150, 165, 180.
Bent Rows - 4x8@185.
Power cleans - 3x3@185.
My daughter called to tell us she was sick, so we broke off and came home. I had wanted shrugs and curls.
I am off on Monday because I worked the last holiday weekend, and I'll get legs then. I still don't know if I will be able to keep on the plan I have been doing. Between work and home, time is getting really short. I will probably have to bring up my morning session and cut the evening one for a while.
I hope everyone is having at least as much fun as I am. Gotta go bake a pie.
-folly
Number's look awesome folly, I'm sure you'll do what you gotta to make time, you are a part of Animal after all. I'll be checkin in here and there
Number's look awesome folly, I'm sure you'll do what you gotta to make time, you are a part of Animal after all. I'll be checkin in here and there
Thanks Bro. I have been on a 3day, twice a day program and lovin it. I've got all the time in the morning I need, but the afternoons are getting busy. We're trying to send our daughter to Europe over the summer, and the time fundraising is killer.
Thanks for checking in, and yes, I will always make time.
-folly
The Wrecker
03-05-07, 11:04 am
I can tell from your posted you are tired. Try and find a LOCAL farmer or someone that sells honey. This will help your body fight off allergies. It has to be a local honey, because store bought honey comes from different regions of the U.S. and doesn't contain the local allergins. You might be able to find this at a local famers market. Just add it to your meals, honey eggs, honey on potatoes, whatever you can put it on.
I've never tried band deads before, they sound cool. those numbers are still great brother. How's that cutting comming along. Weight/inches lost are you keeping track of that? Hope you get to feeling better.
The Wrecker
03-12-07, 10:46 am
Bro are you Ok, I haven't heard from you in a while. I always look forword to your posts. Hope everything is OK.
Monday, legs
Yeah man, I'm here. I've been lurking while being sick, working 14 hour days and helping take care of my granddad in the hospital. At 83 he finally got chicken pox. Thanks for the idea on the honey. I will probably have to go to Akins to find it, but if it helps me miss my twice a year nasal explosion, it will be worth it. And whatever progress I made has been destroyed by the week and a half off.
I'm going to be back to a 4 day morning split for a while. The timing isn't there for the morning and evening workouts right now. So today was legs.
Oly squats - worked up to 3x3@335.
Front squats - 2x5@225 - this hurt my wrists today so I stayed light.
Goodmornings - 3x5@275.
Stairs - 4 flights.
Ham Curls - 3x8@160, 180, 180
15 min on a bike
That was about it. It has been two weeks since my last squat day, so I know I will feel this one. I had no energy this morning, but I went anyway. After a couple of weeks, it wasn't bad, but it wasn't great either. Shoulders tomorrow.
-folly
The Wrecker
03-13-07, 6:21 pm
I'm glad to hear from you. Hope you graddad gets better, I can't belive you can get chicken pox at that age. Nothing wrong with those numbers. You will be glad to know that I have been busting my ass with front squats. I won't post the numbers because I still not proud of them, they are over 200 lbs and for reps though. I'm still on DC training and last night I had to deadlift for reps 275, 13 reps was my goal and I blew past it and got 15! So it looks like when deads come back around I'll be repping 315. Hope you get to felling better.
I'm glad to hear from you. Hope you graddad gets better, I can't belive you can get chicken pox at that age. Nothing wrong with those numbers. You will be glad to know that I have been busting my ass with front squats. I won't post the numbers because I still not proud of them, they are over 200 lbs and for reps though. I'm still on DC training and last night I had to deadlift for reps 275, 13 reps was my goal and I blew past it and got 15! So it looks like when deads come back around I'll be repping 315. Hope you get to felling better.
Kickass, man. Sounds like you're getting on toward your goals. Keep after it. Do you have a log here?
-folly
nice numbers man.
Thanks, gnoll. I checked out your log and it looks like you're dialing in a good program for you. Keep after it, man.
-folly
Wednesday, Shoulders
I did not get to the gym yesterday morning, and it occurred to me that the only reason I didn't is that I was tired. I've been tired before, and I'll be tired again. But that is no reason to miss.
I had a good old-fashioned shoulder day today, and I have missed that recently.
Mil press - 3x6@185.
Push press - 5 singles up to 245.
Face pulls - 4x10@120.
CG bench to upper chest - 2x8@185, 2x6@205.
Shoulder flyes - 4x6@45.
I enjoyed this session. I love moving 2 plates overhead. I highly recommend it.
-folly
Thursday, back
I am on vacation next week and will be able to sleep in for a few minutes past 4 for a while. It will be nice. I didn't get to the gym this morning until 5:40 and I had to cut short from what I wanted to do.
Rack pulls - work up by 5s to 5x495, 2x1@545
CG pulldowns - 3x6@180
DB rows - 3x8@80
45 degree shrugs - 2x8@315
shrugs - 2x8@455
Nice, basic, heavy. I wanted more rowing work, but I was out of time.
-folly
Targac21
03-15-07, 1:52 pm
Damn nice lifts and nice strength. I'm working up to that man. Keep hitting it hard and check my breakthrough if you ever get a chance.