[Standard]

I don't wonder why you do calf raises, i knew you were ghey


There is alot of prehab work that gets classified as ghey by most, thats just because most are against isolation and some vanity body parts but as long as your isolating for the right reason who cares. I just used the calf raises as a point to do chins more often and sooner in your workout.

[enright3060]

Originally Posted by Standard

I don't wonder why you do calf raises, i knew you were ghey


There is alot of prehab work that gets classified as ghey by most, thats just because most are against isolation and some vanity body parts but as long as your isolating for the right reason who cares. I just used the calf raises as a point to do chins more often and sooner in your workout.

I was just giving you a hard time b/c you made me cry inside. I agree with this boards general stance about isolation work for vanity purposes or for generating maximal strength. But, I think that many members of this board would benefit from some isolation work for prehab purposes and to avoid strength imbalances. This may not be necessary for individuals who lift as assistance for a specific sport, such as those training for wrestling, BJJ, Boxing or MMA, etc. At lot of BB shit may be unnecessary when you have skill training, conditioning and weight training. But, when the weights start to get really heavy, you are only as strong as your weakest link.

PS - my deads are getting better.

[Fedoraba]

Doing squats and deads on the same day is just wrong. There should be a law against that with a penalty of incarceration.

[HellIsForHeroes]

I need to spend more time in these logs. I didn't realize you were so close to benching 315!

[enright3060]

ME Push:


Warm-up:

BOR (from the floor)

135x2x5

Bench:

135x2x5
185x5
205x3
225x3
250x3
250x3
250x3
250x3

I lowered the weight a bit today b/c I am a dumbass and did not follow my training routine. Instead of doing RE strict OHP (after speed bench) on Sunday, I did heavy singles. As a result I was not completely recovered for today.

Strict OHP:

135x5
155x3
165x3
165x3
165x3
135x8

BOR (from the floor) – all strict:

135x5
185x5
185x5
205x5
205x5
205x5

This was my first time doing BOR from the floor. It was a bit awkward at first.

One Arm DB Rows:

100 pound dbs x6 (each hand)
120 pound dbs x6 (each hand)
120 pound dbs x8 (each hand)
120 pound dbs x8 (each hand)

Face Pulls with #3 bands:

5 sets of 15 reps each

I finished with two sets of hammer curlz (60 pound dbs) to work the gunz.


Happy turkey day, bitches.

[enright3060]

I just received some good health news. I have a family history of high cholesterol and coronary artery disease. Last Christmas, I had blood work done and my cholesterol was in the high 200s (it was somewhere between 280-290; it has been as high as the low 300s). I was told I needed to go on cholesterol meds. I refused and said I would try to lower it on my own (I did not want to be 32 and on meds b/c of fast food, pizza and beer). The most humiliation part is that after I talked to the doctor, I read some typical “lose wait” Christmas news stories in the USA Today, and my cholesterol was higher than some 400-pound fat ass.

After finding this forum and D&S 9+ months ago, I started serious weight lifting and slowly changing my diet. Today, I got my blood work back, which showed a 51-point drop in total cholesterol and (more importantly) a 72-point drop in the bad cholesterol. My bad cholesterol is 135, which me back into the “normal range.” Also, my blood pressure went from high to normal.

S&P and D&S have not only helped me become far stronger than I ever thought I could be (and I have a long way to go), it may have also helped me live a longer, healthier life.

[flak]

^^^ Great news, man. Congrats!

Also, I had no idea you'd arrived at S&P so recently.

[Fedoraba]

Good stuff dude. You know what else lowers cholesterol? Deadlifts!

[enright3060]

^^^^ thanks guys - It was a big and important PR for me.

Speed Work: Box Squats

Speed Box Squats with Bands (Box is approx. 4-5 inches below parallel)

135x3x2 + #4 bands (average bands)
185x2 + #4 bands
225x2 + #4 bands
225x2 + #4 bands
250x1 + #4 bands
250x1 + #4 bands
275x1 + #4 bands
275x1 + #4 bands
315x1 + #4 bands
315x1 + #4 bands
345x1 + #4 bands (+ belt for the rest of the box squats)
345x1 + #4 bands
365x1 + #4 bands
365x1 + #4 bands
365x1 + #4 bands
365x1 + #4 bands

This was a speed work up with bands to a heavy single that I can still lift explosively off the box. Good session – these reps were pretty explosive – even up to the 365, which was pretty heavy at the top with the bands.

Band Leg Curls:

#4 band x 25
#4 band + #2 band x 10
#4 band + #2 band x 15
#4 band + #2 band x 20

Face Pulls (in cable pull down machine)

100x3x10

Standing Ab Crunches (in cable pull down machine)

100x10
140x10
140x10
140x10

I’m going to stop doing these b/c they are awkward and I think there more efficient core exercises.

Hypers:

BWx3x10

Decline Sit Ups:

BWx15
BW + 25x8
BW + 25x8
BW +25x8

[liquid!]

Originally Posted by enright3060

Standing Ab Crunches (in cable pull down machine)

100x10
140x10
140x10
140x10

I’m going to stop doing these b/c they are awkward and I think there more efficient core exercises.

Agreed... These aren't doing it for me either. I've heard they're the cat's meow from several sources, but I just don't get it. Kneeling works still.

My new favorite core exercise are banded decline situps. Secure the band under the bench and then over your shoulders and around your neck...obviously hold the band off of your neck.