Becoming a HW Strongman

[NC_Tarheel]

Who doesn't enjoy a tasty Budweiser while their buddy pulls a nice Deadlift PR?????



Nice job Paul!!!

[Black_Spit]

I guess this is kinda like the Lions beating the Seahawks on Sunday....not perfect, but got the win.

Been saving that one up for 48 hours now, eh?

Solid session man. PR is PR is PR.

[thom2355]

Who doesn't enjoy a tasty Budweiser while their buddy pulls a nice Deadlift PR?????

Nice job Paul!!!

Ha....Dan and Greg think they are cool and drink water out of Bud bottles. I thought it was pretty funny.

Been saving that one up for 48 hours now, eh?

Solid session man. PR is PR is PR.

Well, never had a chance to apply it yet.

Yes it is.

[dan_g_28]

Hahaha. Well, we drink the Bud while we are building things and cleaning up on off days. Then yes, you're right. We think we are cool and drink water out of the empty Bud bottles on training days. Hehe.

[thom2355]

Hahaha. Well, we drink the Bud while were building things and cleaning up on off days. Then yes, you're right. We think we are cool and drink water out of the empty Bud bottles. Hehe.

I did laugh last week when I actually thought it was a Bud. Wouldn't put it past you to crack a brew in the middle of training.

[dan_g_28]

I did laugh last week when I actually thought it was a Bud. Wouldn't put it past you to crack a brew in the middle of training.

I've actually done that before. Srs. I was having a bad DE session and said "EFF THIS!" And cracked a couple brews for my last few sets. Then I poured some into my buddies mouth as he was trying to do skull crushers. Srs.

[NC_Tarheel]

I've actually done that before. Srs. I was having a bad DE session and said "EFF THIS!" And cracked a couple brews for my last few sets. Then I poured some into my buddies mouth as he was trying to do skull crushers. Srs.

And ladies and gentlemen.......THIS is why we work out in our garages!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[thom2355]

DE Press
*Temperature at time of training....48* F.

Z Press Against Bands

110 + Minis x 3 (9 sets)

*Decently fast.

Floor Press

225 x 5
245 x 3
255 x 3
265 x 3

*Kinda pleased with these. Felt strong/fast....didn't really look that way though.

JM Press

155 x 10,8,6,6

*First time doing these....need to work on form. Last set only on video.

Band Pressdowns
*Light Band

4 sets of 25

Pull-Ups
*Reverse Avg Band

5 sets of 10

BB Row

185 x 15 (4 sets)


Triceps were pretty damn pumped after this. First time doing JM presses, but they the the triceps hard and will be pretty solid after a bit of practice on them. Started off too heavy, but will drop down next time. Back is angry today....gonna need a bit of deep tissue work.

[NC_Tarheel]

I am personally responsible for getting the CBL thread closed

It's cool bro...I repped you anyway






That training temp is perfect for squats or deads....not so much for pressing. Still a good session.

[bmontgomery87]

The CBL thread got a little out of hand haha.

Nice job on the DE pressing, and strong floor presses.

[thom2355]

It's cool bro...I repped you anyway

That training temp is perfect for squats or deads....not so much for pressing. Still a good session.

That thread was doomed from the start. If you have questions, ask them....if you want to try and tear it apart, f*ck you move on.

It wasn't bad. The steel was cold, but it was comfortable still.

The CBL thread got a little out of hand haha.

Nice job on the DE pressing, and strong floor presses.

Thank you sir.

[NC_Tarheel]

ha ha ha. Agreed. What are you going to heat your garage with over the winter??

I got a little electric tor**** heater from Lowe's (inb4homedepotbrah) that hooks to a propane tank for $100 that works great along with sweatshirts, sweat pants and a toboggan + tiger balm on the forehead

[bmontgomery87]

ha ha ha. Agreed. What are you going to heat your garage with over the winter??

I got a little electric tor**** heater from Lowe's (inb4homedepotbrah) that hooks to a propane tank for $100 that works great along with sweatshirts, sweat pants and a toboggan + tiger balm on the forehead

I'd love to have the space you guys have but, after reading this, I'm feeling my basement gym w/ a woodstove 20 feet from my squat rack.

[NC_Tarheel]

I'd love to have the space you guys have but, after reading this, I'm feeling my basement gym w/ a woodstove 20 feet from my squat rack.

Oh man...I'd love to get me a nice little wood stove going in my garage...but that would take up room from my future stone platform!!!!

[thom2355]

ha ha ha. Agreed. What are you going to heat your garage with over the winter??

I got a little electric tor**** heater from Lowe's (inb4homedepotbrah) that hooks to a propane tank for $100 that works great along with sweatshirts, sweat pants and a toboggan + tiger balm on the forehead

I have a 55,000 BTU Reddy Heater Propane fueled forced air heater (fancy way of saying tor**** heater). It is overkill....but was free. Propane gonna get expensive.

I'd love to have the space you guys have but, after reading this, I'm feeling my basement gym w/ a woodstove 20 feet from my squat rack.

I will take my space and reaffirm that I do indeed have a lack of a vag.

[bmontgomery87]

Oh man...I'd love to get me a nice little wood stove going in my garage...but that would take up room from my future stone platform!!!!

They're nice man. I'm taking the one out of the basement next year to add another bedroom down there, but I think I may hold onto the stove in case I put a garage/gym in the backyard down the road.
It's got a blower on it, so if you get a fire going and plug it in it would heat up a garage so fast.

[scott_donald]

loving that session... some volume!!!

[dtaps24]

Yeah, so I looked over that workout and video and we're gonna need to talk and stuff. You know where to find me. Catchya soon.

[bigwade800]

Oh come on, share with the class...

[HARRYBEAST]

Oh come on, share with the class...

Hey Wade I took some vids of my deadlifts this week but they were awful. If I get some good pulls in next week, would you mind looking at them and giving me your thoughts?

[dtaps24]

Oh come on, share with the class...

I would've but it seemed pretty boring and specific. It was basically thoughts on how to best adapt his programming to his goals and pointing out a couple basic concepts:

1) Lilly doesn't use traditional WS rep schemes on his DE days in the Cube Method, but does focus on speed, reinforcing form, and recovery (not necessarilly in that order)
2) The main exercise is not a variant in the Cube method generally or if it is it is one that is very similar to the competition lift (for a Powerlifter obviously it's the competition lift, here it's a bit more complex but basically he needs to figure out the best/fastest/efficient way of getting heavy **** over his head while standing), so the weakpoint training like Z presses is better suited as an assistance lift IMHO.

Turns out he was already on the same page. So I was redundant all over again.

Hey Wade I took some vids of my deadlifts this week but they were awful. If I get some good pulls in next week, would you mind looking at them and giving me your thoughts?

The bad ones are often the best ones to show people in my experience. Personally, I'm looking for the most/best possible help, it has always seemed counterintuitive to me to wait until I feel like my form is spot on and/or lower the weight to where I can try to mimic textbook form so somebody can tell me it looks great. I'm not saying you are doing that, but I have seen a lot of people make that mistake, and have probably done it myself. Sometimes what you're doing is such a fustercluck that it doesn't provide a very good example (ie. you're having a horrible day and get pinned by 95% of your max and say "what did I do wrong?") but for the most part you can learn more from mistakes than successes.

[bigwade800]

Hey Wade I took some vids of my deadlifts this week but they were awful. If I get some good pulls in next week, would you mind looking at them and giving me your thoughts?

For sure, e-mail if you like at supersquat800@yahoo.com and send the ones you already have. Let's take a look and see what we come up with.

[bigwade800]

I would've but it seemed pretty boring and specific. It was basically thoughts on how to best adapt his programming to his goals and pointing out a couple basic concepts:

1) Lilly doesn't use traditional WS rep schemes on his DE days in the Cube Method, but does focus on speed, reinforcing form, and recovery (not necessarilly in that order)
So the Cube method is a variant of the WS method?
2) The main exercise is not a variant in the Cube method generally or if it is it is one that is very similar to the competition lift (for a Powerlifter obviously it's the competition lift, here it's a bit more complex but basically he needs to figure out the best/fastest/efficient way of getting heavy **** over his head while standing), so the weakpoint training like Z presses is better suited as an assistance lift IMHO.
Give an example of how you would lay it out.

Turns out he was already on the same page. So I was redundant all over again.

I have never tried the Z presses but have read about them. Why the band versus weight? And if this is SM type training the floor presses are accomplishing what? I'm asking out of curiosity.



The bad ones are often the best ones to show people in my experience. Personally, I'm looking for the most/best possible help, it has always seemed counterintuitive to me to wait until I feel like my form is spot on and/or lower the weight to where I can try to mimic textbook form so somebody can tell me it looks great. I'm not saying you are doing that, but I have seen a lot of people make that mistake, and have probably done it myself. Sometimes what you're doing is such a fustercluck that it doesn't provide a very good example (ie. you're having a horrible day and get pinned by 95% of your max and say "what did I do wrong?") but for the most part you can learn more from mistakes than successes.

Let's look at all you have and see what we see. We can start there.

[thom2355]

RE Squat
*Temperature at time of training....47* F.

Squat

315 x 5
335 x 5
355 x 5
375 x 5

*There was a belt on under the shirt.

RDL

275 x 10 (5 sets)

*RDL/SLDL....whatever, these hammered my hamstrings.

BB Lunges

95 x 10 (5 sets)

Band Crunches
*Light Band

4 sets of 25


Very solid day. Squats felt pretty good, but could have been faster on the last set. The RDLs felt awesome. Lunges were embarrassingly tough, but I think the unilateral work will go far in my carrying events.

[thom2355]

They're nice man. I'm taking the one out of the basement next year to add another bedroom down there, but I think I may hold onto the stove in case I put a garage/gym in the backyard down the road.
It's got a blower on it, so if you get a fire going and plug it in it would heat up a garage so fast.

I love how heat from a wood stove feels. If this wasn't a rental house, there would be one in the garage at this time.

loving that session... some volume!!!

I am now sore!

Yeah, so I looked over that workout and video and we're gonna need to talk and stuff. You know where to find me. Catchya soon.

Uh-huh

Oh come on, share with the class...

Below

Hey Wade I took some vids of my deadlifts this week but they were awful. If I get some good pulls in next week, would you mind looking at them and giving me your thoughts?

....

I would've but it seemed pretty boring and specific. It was basically thoughts on how to best adapt his programming to his goals and pointing out a couple basic concepts:

1) Lilly doesn't use traditional WS rep schemes on his DE days in the Cube Method, but does focus on speed, reinforcing form, and recovery (not necessarilly in that order)
2) The main exercise is not a variant in the Cube method generally or if it is it is one that is very similar to the competition lift (for a Powerlifter obviously it's the competition lift, here it's a bit more complex but basically he needs to figure out the best/fastest/efficient way of getting heavy **** over his head while standing), so the weakpoint training like Z presses is better suited as an assistance lift IMHO.

Turns out he was already on the same page. So I was redundant all over again.



The bad ones are often the best ones to show people in my experience. Personally, I'm looking for the most/best possible help, it has always seemed counterintuitive to me to wait until I feel like my form is spot on and/or lower the weight to where I can try to mimic textbook form so somebody can tell me it looks great. I'm not saying you are doing that, but I have seen a lot of people make that mistake, and have probably done it myself. Sometimes what you're doing is such a fustercluck that it doesn't provide a very good example (ie. you're having a horrible day and get pinned by 95% of your max and say "what did I do wrong?") but for the most part you can learn more from mistakes than successes.

Uh-Huh....

The one thing I will say that we didn't talk about was that the Z press was "full range" of sorts. The thought was to press against contrast to try and utilize that to develop speed....but I didn't like it....and the push press/jerks will work better.

As for that last part....agree.

[NC_Tarheel]

squats looked good...I hear you on the speed but you have to take into account the previous sets....and the fact that 5's absolutely suck

[thom2355]

squats looked good...I hear you on the speed but you have to take into account the previous sets....and the fact that 5's absolutely suck

Speed has to be a focus on everything. Squats....pressing....pulling....everything. I wouldn't be upset with it if the last rep at 375 was as fast as the fourth....like it should have been. I just had a bit of a mental breakdown there and didn't follow through with the day's goal. I must get faster!

[bmontgomery87]

Speed has to be a focus on everything. Squats....pressing....pulling....everything. I wouldn't be upset with it if the last rep at 375 was as fast as the fourth....like it should have been. I just had a bit of a mental breakdown there and didn't follow through with the day's goal. I must get faster!

It'll come man. If you've lifted with mainly straight weight for a while now (I believel you have) then a couple months of bands/chains should get you moving pretty quickly, IMO.

[thom2355]

It'll come man. If you've lifted with mainly straight weight for a while now (I believel you have) then a couple months of bands/chains should get you moving pretty quickly, IMO.

I think it is more mental than using contrast.

My training background was bodybuilding. Squatting/deadlifting/benching slow wasn't an issue there as growth occurred. I can move weight fast, I just have to train myself to do it.

[dan_g_28]

Concentrate on speed during all your accessry work as well, not just your compound movements. I'm sure you are, but just reinforce it mentally.