FWIW, I've never found anything that works hams better than RDLs. I guess that's why I can't seem to ever get away from them.
Quoted so it doesn't get missed.To noob lurkers that may be about: if someone is lifting a sum total that approaches the weight of, say, your mother-in-law or something larger, then stand the hell back.
The only two times in my entire gym life that I lost my temper and went-off on somebody were both occasions similar to what you describe. WTH is wrong with people anyway; are they deliberately trying to hurt themselves or someone else?
It's not necessarily about the weight, but rather, how it's used.
Bodybuilders using Back Squats really need to think about what it is they're trying to accomplish with this exercise, and then make adjustments to get that specific job done. Just piling on the plates and moving them up and down will only take a guy's legs so far.
Oh good grief.
On the 'plus' side, maybe it beat the "alternative."
I hadn't realized until reading this that those two were from the same neck of the woods.
I remember seeing DeMayo on "Flex Magazine Workout" a couple of times, and being blown away by the size of his legs comared to his age.
Things should have turned out better for him.
|
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02-24-2013, 09:50 AM #5611No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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02-24-2013, 12:48 PM #5612
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Thanks, man - the new cycle of training is getting off to a fine start.
Well, tearing a hamstring muscle while doing them in the mid-400s may explain why I had them on a shelf for a while! However, my gym temperament has caught up to my years, so things should go much better this time around.
Quoted so it doesn't get missed.
The only two times in my entire gym life that I lost my temper and went-off on somebody were both occasions similar to what you describe. WTH is wrong with people anyway; are they deliberately trying to hurt themselves or someone else?
It's not necessarily about the weight, but rather, how it's used.
Bodybuilders using Back Squats really need to think about what it is they're trying to accomplish with this exercise, and then make adjustments to get that specific job done. Just piling on the plates and moving them up and down will only take a guy's legs so far.
Oh good grief.
On the 'plus' side, maybe it beat the "alternative."
I hadn't realized until reading this that those two were from the same neck of the woods.
I remember seeing DeMayo on "Flex Magazine Workout" a couple of times, and being blown away by the size of his legs comared to his age.
Things should have turned out better for him.
And, DeMayo was astounding. Those legs, those triceps..! A true tragedy in a sport that has more than its fair share of tough breaks."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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02-24-2013, 12:50 PM #5613
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
* Page Bump * Hybrid Phase: Week 1, Day 2
Chest w/triceps + calves
Practice, practice, practice...
Training was almost upended by some nasty headaches coming on around midnight, but I jammed down some meds in the still of the night - and took in an extra hour or so of sleep - and was ready to roll this morning.
warm up:- standing DB presses, 1 x 15
- DB squats, 1 x 10
- DB RDLs, 1 x 10
- standing DB curls, 1 x 10
- pull ups, 1 x 10
- dips, 1 x 10
- hyperextensions, 1 x 10
- knee extensions, 1 x 15
- lying leg curls, 1 x 10
CHEST/TRICEPS
Flat BB bench press
bar x 10
--------- two doubled red bands, high tension
45 - 135 x 10
100 - 190 x 10
135 - 225 x 8
155 - 245 x 6
185 - 275 x 5
155 - 245 x 6
135 - 225 x 10
The limits of writing (and my writing ability) make it hard to communicate the small adjustments and learning that's taking place on this lift as of late. But after getting the foot placement under control, the focus moved to head position relative to lift off. Progress was made and each week features more solid form.
JM Presses
135 x 10
165 x 10
165 x 8
Decided to not advance the 3rd set, and kept quality reps instead.
Gironda presses
--------- two doubled red bands, high tension
100 - 190 x 10
115 - 205 x 10
115 - 205 x 8
Seated machine flyes (with 2-3 sec holds at peak contraction)
130 x 10
145 x 10
145 x 8
Dip machine
190 x 15
190 x 15
190 x 15
Standing cable French presses
100 x 12
115 x 10
130 x 10
The "Take that you lazy bastard!!!" High Frequency Sets
_________________________________________
Leaning laterals
40 x 10 --- no rest
--> 40 x 8
---> 40 x 6
Reverse curls
60 x 10
70 x 10
80 x 10
* Other delt work listed with calves
_________________________________________
CALVES
Recumbent heel raises SS w/cable front raises
170 x 15 / 35 x 10
190 x 15 / 35 x 10
210 x 15 / 35 x 10
Seated heel raises
2 plates x 12
2 plates x 12
2 plates x 12
Impressions:
The WTF? Gym Moment of the Day:
Today's award goes to the lady repping out on the "bad girl" machine while doused in a whole bottle of flea market perfume.
...cot damn...
Bad girl, indeed..."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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02-24-2013, 01:30 PM #5614
Yeow!
I was unaware. How long was your recovery?
That doesn't negate the rock solid value of progression, but these days I would rather work on planned increases (leaving some room for instinctive training when all cylinders are clearly firing), versus the stereotype of blasting through the gym and attempting to claim a new PR each and every time. Not only is that method unrealistic - it's counterproductive.
Progression is the holy grail of all weight training disciplines; that can't be disputed. But for those of us who've been doing this for a while, it must be placed in context. As we've discussed many times, there are other ways to measure progress than just added weight to the bar.
And, DeMayo was astounding. Those legs, those triceps..! A true tragedy in a sport that has more than its fair share of tough breaks.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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02-24-2013, 02:03 PM #5615
Good job pounding out that bench.
The bad girl needed to get her use out of the gym wipes.Squat 275 Bench 175 Deadlift 285 Snatch 140 Clean & Jerk 185
Ongoing Journal... http://forum.bodybuilding.com/showthread.php?t=145852813
"Luck is a dividend of sweat. The more you sweat the luckier you get." Ray Kroc
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02-24-2013, 05:26 PM #5616
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02-24-2013, 05:27 PM #5617
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02-25-2013, 06:14 AM #5618
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Eh, you may recall it. That was when I put the journal on hiatus a few years back (I think that it was the end of the 2010 comp season). I didn't want to post neutered rehab workouts (a common theme around here; see SteBo, 2nd_Chance, etc.) so I shut it down and had the journal locked.
Anyway, it took about 4 to 5 months to recover. However, during my recovery, my L5 disk slipped over the Xmas holidays while on travel and my rotator cuff flared up, too. 2011 got off to a rough start!
Precisely.
Progression is the holy grail of all weight training disciplines; that can't be disputed. But for those of us who've been doing this for a while, it must be placed in context. As we've discussed many times, there are other ways to measure progress than just added weight to the bar.
The bad girl needed to get her use out of the gym wipes.
Thanks, Tiff!
Just be glad you weren't here at the time...Last edited by mharrislove; 02-25-2013 at 07:19 PM.
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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02-25-2013, 07:13 AM #5619
Nice that you got the bench form worked out. Time to make gains
I got a WTF gym moment. (I visited an LA yesterday)
2 kids both wearing beat by dr.dre headphones the big ones. Doing BB bench SS with weighted pushups
-So the one kid is benching and his elbows are swinging around while benching his buddy isnt spotting so some dude comes up and saves the kid from dropping the weight on his chest lol.
-They go to pushups and have the other kid hold the weight on there back because they are doing the wave pushup
haha man I couldnt focus on my lifts. (home gym for the win)My “training logâ€
https://forum.bodybuilding.com/showthread.php?t=178659261
Here to stay motivated and to motivate others
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02-26-2013, 06:08 AM #5620
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Hybrid Phase: Week 1, Day 4
Quads, Biceps, and Forearms
Soul laid bare
warm up:- standing DB presses, 1 x 15
- DB squats, 1 x 10
- DB RDLs, 1 x 10
- standing DB curls, 1 x 10
- leg extensions, 1 x 12
- lying leg curls, 1 x 10
- pull ups, 1 x 10
- dips, 1 x 10
- hyperextensions, 1 x 10
No rest to be found in the night; bide my time until the dungeon opens...
QUADS
Front squats (in rack; with belt; no wraps)
bar x 10 wu
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
340 x 0 --- f*ck, f*ck, FML...
300 x 2
Front squats, Pt 2 - a focus on reppage
225 x 8
225 x 7
225 x 7
Adapted leg presses (narrow stance; using hip sled machine; stack weight)
330 x 15
330 x 15
330 x 15 --- about to toss my cookies at this point; literally thought about the last guy that beat me on stage to get through it. srs.
* Cardio bunny jumped outta' the cabbage patch, perched herself upon the leg extension machine, nibbling carrots and occasionally repping 30 lbs *
Adapted leg presses, Pt 2 - Post-workout meal BBQ bunny reps
330 x 15
330 x 15
330 x 15
BICEPS/FOREARMS
Straight BB curls
85 x 10
95 x 8
115 x 5
* Preacher bench is taken...incline benches are taken...(improvise)...Preacher machine is surprisingly available. Bingo. *
Preacher machine Hammer curls
80 x 10
95 x 10
110 x 10
Preacher machine curls
110 x 10
110 x 10
110 x 8
BB isometric grip
225 x 4 @ 15 sec
315 x 3 @ 10 sec, 15 sec, 20 sec
The "Take that you lazy bastard!!!" High Frequency Sets
________________________________________
DB front raises
30 x 10
35 x 10
40 x 8
Outta' time (and energy)...
________________________________________
Impressions:
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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02-26-2013, 06:31 AM #5621
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Tell me about it, brother...
I got a WTF gym moment. (I visited an LA yesterday)
2 kids both wearing beat by dr.dre headphones the big ones. Doing BB bench SS with weighted pushups
-So the one kid is benching and his elbows are swinging around while benching his buddy isnt spotting so some dude comes up and saves the kid from dropping the weight on his chest lol.
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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02-26-2013, 07:17 AM #5622
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02-26-2013, 07:27 AM #5623
Okay; now I remember.
Geez, 2011 was tough.
Yeah, I'll probably restate this point in about 100 different ways before this journal finally dies off. So, you'll likely see this point posted again...
.....in my journal as well, probably also 100 more times!
Good on ya for having the cojones to even try 340!
Good comeback on the 300x2.
Front squats, Pt 2 - a focus on reppage
225 x 8
225 x 7
225 x 7No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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02-26-2013, 09:12 AM #5624
Bi's are my weak point, as such your arm work really stands out for me.
TBH, I had completely forgotten about the overload technique (akin to your isometric grip) to bump my guns up. Thanks for the reminder.
Leg work...sorry about the frustrations with the fronts but I like the way you ditched the weight and went for reps later.
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02-26-2013, 06:17 PM #5625
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02-26-2013, 06:46 PM #5626
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Thanks, bro. I use the crossed grip; my right wrist is immobile, so the proper Oly-style grip is not happening...
I know... It's odd that I ended up competing (albeit, unsuccessfully) within a year of all that. Stubborn, I guess.
At least I'm on pace to be in one piece before I go at it again.
Good on ya for having the cojones to even try 340!
Good comeback on the 300x2.
The odds were against me to move the working max forward because I had not been able to work my plan for the past 3 months due to work/family travel. So the work capacity needed to really move a working max with some regularity just wasn't there. On the flip side, the early sets seemed easy this morning, and I was feeling pretty good.
I did well to be able to hit in the low 300s a couple of times in the progression, so that's something to build on. I get to run all 4 training cycles without interruption over the next month, so that may be enough to push me over the hump during the next attempt. If I can do credible work during the next 5x5 session and then take the punishment of the higher rep sessions the following week, then the scales begin to tip in my favor.
Also, I've got a BodySpace guy around here that wants to train with me, so I'm going to try to connect with him for next month's session. The confidence garnered from having a partner, and the excitement of training in a new gym, may be just what's needed to forge new ground.
In the meantime, I'll be back to sane poundages for the next few next few weeks (per the plan).
Backoff sets FTW.
Hey, I had to remind myself! I hadn't gone that route in a while. But I had found myself neglecting the finer points of physique development due to the strong call of the basic movements. So, today was an effort to right the ship, so to speak.
Leg work...sorry about the frustrations with the fronts but I like the way you ditched the weight and went for reps later.
Well, the plates showed me who was boss today! To bad for them that I get to come back, though. Losing a round is not the same thing as losing a fight."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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02-26-2013, 06:55 PM #5627
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02-26-2013, 07:31 PM #5628
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02-26-2013, 07:31 PM #5629
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12802
Nice fronts. Ive been doing them a lot here recently (past few months). Tried 345 a few weeks back and failed miserably. I know your pain.
**** TwinlabFuel Representative ****
Follow me on Instagram: @silenced_recon
If you're going through hell, keep going.
For all your days be prepared, and meet them ever alike. When you are the anvil, bear...when you are the hammer, strike.
Squat- 545/ Deadlift- 585/ Bench-435
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02-27-2013, 05:03 AM #5630
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Yes, makin' gainz on 'intangibles' are under-appreciated, but valuable, benefits to the grind. I left the gym a better man than the one who entered it 60 min earlier.
I have the feeling that we are part of a very large club (well, relatively speaking, of course)!
You know that feel, huh?
That's alright...as long as you're going through the trouble of moving blood through your veins and dealing with life's B.S., you might as well have something to strive for."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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02-27-2013, 05:56 AM #5631
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02-27-2013, 06:12 AM #5632
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02-27-2013, 06:56 AM #5633
Great work MH and you will get that 340 soon!!
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02-27-2013, 07:27 AM #5634
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12802
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02-27-2013, 07:31 PM #5635
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02-27-2013, 07:37 PM #5636
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03-02-2013, 01:49 AM #5637
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Hey stranger!
All of those points are valid. The Oly style is definitely the way to go as far as the line of force exerted by the bar relative to your center of gravity (and for bar security), but its a non-option when the wrist flexibility ain't there.
Believe that, brother. You will see that post.
You got that right...
Right now? Mostly gettin' my ass kicked at work. But new posts are on tap for this weekend...
vvvv"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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03-02-2013, 02:18 AM #5638
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26943
Hybrid Phase: Week 1, Day 5
Delts w/calves
* yesterday's work *
"I'll have what he's having..!"
Had to go for a lunchtime workout for this session; that ended up working out on multiple levels. One, the gym was mostly empty - always a good thing at a Globo gym. Also, weekends and lunch sessions often bring a lifting crew together that rarely cross paths. So, there were two 300+ lb bench pressers in the place. A rarity in BOSU ball-land, for sure. Both intrinsic and extrinsic motivation were covered.
warm up:- standing DB presses, 1 x 15
- DB squats, 1 x 10
- DB RDLs, 1 x 10
- standing DB curls, 1 x 10
- leg extensions, 1 x 15
- lying leg curls, 1 x 10
- pull ups, 1 x 10
- dips, 1 x 10
- hyperextensions, 1 x 10
DELTS/TRAPS
Standing BB OHPs
bar x 10 wu
105 x 5
135 x 5
165 x 5
185 x 4
Single-arm DB clean & press
50 x 5 / 50 x 5
60 x 4 / 60 x 4
70 x 3 / 70 x 3
75 x 2 / 75 x 2
Seated laterals SS w/standing BB BNP
45 x 10 / 105 x 10 --- +10 lbs
45 x 10 / 105 x 10
45 x 10 / 105 x 7+3 --- need to do the last pressing reps from the front to finish
Behind the back shrugs
225 x 10
315 x 10
315 x 15
The "Take that you lazy bastard!!!" High Frequency Sets
____________________________________________
Seated machine flyes
130 x 10
145 x 10
160 x 8
All reps with 2 sec holds at peak contraction
____________________________________________
Recumbent heel raises SS w/cable front raises
170 x 15 / 35 x 10
190 x 15 / 35 x 10
210 x 15 / 35 x 10
Seated heel raises SS w/DB front raises
2 plates x 15 / 35 x 10
3 plates x 15 / 40 x 7
3 plates x 15 / 50 x 4
Impressions:
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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03-02-2013, 04:00 AM #5639
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03-02-2013, 06:37 AM #5640
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