2/15/07 6:30pm
-felt OK....still ways off my PRs in most lifts....still only 212-213lb.....ways off my 220
-was thinking whether to do 405 deadlift for reps competition or to test my 655 at lower bodyweight....i went with the later....
My knee is OK.....still pops when I drop below a certain point on squats and I can definitely feel it in twisting motions but that's the way it is. Still day to day it's pretty good. I now took advice of Mike Robertson and bought a light knee brace to keep the knee warm.....definitely can feel the difference. I rest a long time between sets and now my knee is not nearly as stiff. Also keep in mind I dont train very often. I prefer intensity so I train 1-2 times a week. Before I used to go about once a week now I try for 2 though the flu threw me off a bit.
Thanks Rickdog, I appreciate the kind words.
When I got to the gym my friend was doing deads so I warmed up with whatever he was doing just about
275-5 reps
365-3 reps
455-1 rep
light chalking:
545-1 rep
moderate chalking:
585-1 rep
moderate/heavy chalking:
655-1+0 reps.....tried to get butt back down and back a bit in the beginning but struggled so I reset and did it with hips higher.....slowed down towards the middle but locked it out with no or maybe minimal hitching....got a vid which I will hopefully post later tonight. Was first time in months that I didnt use straps on my deads but my grip felt pretty good on this exercise.....had no trouble holding on to the weight....grippers+chalk=
-3 consecutive muscle ups with good form....no more jerking with lower back....easy ....
was funny when a skinny kid maybe 100lb and no muscle tried to do them...couldnt get 1 even with terrible form, trying to get one arm over at a time sideways and brute his way to the top....i tried to give him tips but he was just fucking around as most of people are so i was like whatever ...
-1 muscle up
-1 muscle up
One Arm Pulls:+rope+100lb DB on the other end
bodyweight(212-213lb)-2 reps per arm.....right I got chin over the bar with left I got chin to the bar but couldnt quite get over it. Was a bit bummed. First time doing the exercise so didnt know how much weight to use and went way too heavy.
One Arm Chin Up: +rope+50lb DB
bodyweight-1 per arm .....easy
One Arm Chin Up: +rope+30lb DB
bodyweight-1 per arm .....easy
One Arm Chin Up: +rope+20lb DB
bodyweight-1 per arm .....moderate...the DB went up as a counterbalance higher on left hand....pushed harder with right hand when was trying to pull myself up with left
One Arm Chin Up: +rope+20lb DB
bodyweight-1 per arm .....moderate.....considerably harder on both but was having more difficulty when pulling body with left....pretty good tho...less than 20lb away from a 1rm chin up....
Military Press:
45-10 reps
135-5 reps
185-3 reps
Push Press:
205-1 rep
225-1 rep
245-0+1 rep....had nothing.....felt like passing out afterwards....lost a lot of strength on this lift...should have done 235....
DB BEnt Press:
75-3 reps per arm
Standing Cable Rope Crunches on Pulldown station:
120-5 reps
160-1+2 reps
120-8+0 reps
Standing DB Bear Huge Twists:
30s-10 reps per side
35s-5 reps per side
Sitting Pulldowns with overhand grip:
250-3+0 reps
10pm END....
bunch of my friends came throughout the time I was lifting so I chatted with each of them and spent a role of a coach with a few of them. Got one of my friends to finally have decent form on bench instead of 1/5th ROM lockout that he was doing. same thing on chins and so forth. It's awesome that there are more people lifting heavy and doing big lifts at my gym and I am glad to help. The extra rest for me is a good thing as I dont mind having 20-30min breaks between heaviest sets....
