There's a Ham in the Power Rack! Part II

[thehobbes]

Same as any other exercise, progressive overload.

I get that, but not sure what is a reasonable goal to the point where it still holds value. Squat/DL/bench I get, it's not like I'm ever gonna do single maxes on pull ups. I dunno, figured any bw exercise like pushups was pretty much just increase your reps until you get to a ridiculous number. 10 pull ups is like "meh" status if you're military, feel like I got a long way to go on the bw ones.

SRS question, if you are a female Marine you'd need to be able to do 20+ bw pull ups to even try to get in, correct? And I'm sure a lot of military women are much leaner than me so in theory it should be pretty attainable for them to be doing sets of 20.

Nice back day. Solid volume there.

Thanks!

Don't ask me. I'm too fat to do any pullups lol, but I do think that when people weight them and actually do them instead of just swinging around, they look bad ass so there is that.

Ok, I'm listening.

You could also do 1 set of weighted pullups and then take the belt off and feel like you've magically become super fast. That's what happens when I sprint with a sled and then I sprint without the sled.

Hmmm, well that's something else to mix in a couple sets of weighted but mainly focus on the bw ones. I'm not sure if it's pointless to do something like measly 10lb weighted pull ups. If someone could do em with a 45 added that seems worth it, maybe, but then I think that person would also be capable of doing like 30 body weight pull ups in a row.


I am lost now! EDIT: actually my main conflict (100% srs don't laugh at me) is that the new season of Orange is the New Black is coming out in 2 weeks so I'd like to start re-watching that series from the beginning to make sure I remember all the important stuff. BUT I am so obsessively re-watching Wentworth over and over again that I can't drag myself away from WW to OITNB. The struggle is real.

[VO2Maxima]

No idea what it takes to get into the marines. 20 is pretty significant...at that point, the issue is going to be endurance more than pure strength.

For a while, I was treating pull-ups and rows like a powerlifting main lift, just to build strength that way.

[itsagoodday]

SRS question, if you are a female Marine you'd need to be able to do 20+ bw pull ups to even try to get in, correct? And I'm sure a lot of military women are much leaner than me so in theory it should be pretty attainable for them to be doing sets of 20.

Actually, they've eliminated pull ups for women in the military, and they now only have to do an arm hang. Totally serious. And it pisses me off. There's no reason women can't train to do a few pull ups, especially considering the fact that these are overall young, healthy women at fairly low bodyweight. They're just not training them for it. </rant>

[thehobbes]

No idea what it takes to get into the marines. 20 is pretty significant...at that point, the issue is going to be endurance more than pure strength.

Good point, kinda like how if you can do 50+ pushups in a row it's like meh, but who was strength.

For a while, I was treating pull-ups and rows like a powerlifting main lift, just to build strength that way.

I see, I'm gonna keep my various rows and lat pulldowns in as my big power back moves. Gonna dabble with weighted pull ups whenever pull ups come up this week but nothing too serious.

Actually, they've eliminated pull ups for women in the military, and they now only have to do an arm hang. Totally serious. And it pisses me off. There's no reason women can't train to do a few pull ups, especially considering the fact that these are overall young, healthy women at fairly low bodyweight. They're just not training them for it. </rant>

LMAO at this country's standards, what a joke! If you are a grown ass person and want to be military/police/fire you should have the physicality to do all that stuff - pull ups, push ups, running, etc. You're not asking someone to deadlift 600lbs off the ground, just be strong enough to handle yourself or you sure as hell are gonna be physically useless in any kind of situation where chit is going down.


-------------------------------------------------

Took a rest day today, mostly. Hit the bike for 30min, stretched, and foam rolled cause I really wanted to gym today but had no body parts left to lift.

[JenSTL4]

Holy chit! That was one badazz workout yesterday!! Way to go! LOL at not having anymore parts left to lift today

So I finally watched the first two episodes of Wentworth!! Well, I watched it at work (have TV in office) so I really couldn't pay too close attention to it. But it looks awesome so far. Will have to watch it after we watch Bloodlines that we just started. Netflix rocks

[SophieM]

You know you're desperate to work out when you do cardio on it's own day LOL. At least I would be desperate.

[viccles007]

Those are some nice pull ups Hammie! Awesome!

[doughnutgut]

In.

[thehobbes]

Holy chit! That was one badazz workout yesterday!! Way to go! LOL at not having anymore parts left to lift today

Thanks Jen! Heehee just as bad as running out of my favorite pairs of socks before laundry day.

So I finally watched the first two episodes of Wentworth!! Well, I watched it at work (have TV in office) so I really couldn't pay too close attention to it. But it looks awesome so far. Will have to watch it after we watch Bloodlines that we just started. Netflix rocks

Ooooo glad you're enjoying it!

You know you're desperate to work out when you do cardio on it's own day LOL. At least I would be desperate.

Yep was desperate indeed! It was either do some bike cardio or I'm gonna start deadlifting furniture.

Those are some nice pull ups Hammie! Awesome!

Thanks Vic!

In.

I knew someone was lurking in the bushes.


Workout coming up...

[thehobbes]

DL/OHP/CGBP

SUPPS:
PRE: Upload 1 scoop
INTRA: Con-Cret 1.5 scoops
POST: none

LOCATION: Home gym
BODY WEIGHT: 163

WARMUP:
-Foam Rolling with Spike 6min
-Arm circles of peace
-BW squats

BACK:
DL:
135x8
185x5
*Versa Grips
225x3
*belt
240x3
255x3
270x3
280x1
290x1
300x1

SHOULDERS:
Seated OHP:
45x12
65x6
80x3
90x3
100x4 (vid)
105x3 (vid)
105x2
80x10
80x9
80x8

lifting face of peace



TRI:
CGBP:
*wrist wraps
45x8
95x10
115x10
135x8
145x5
160x3 *PR (vid)
135x7

figured I could throw that around for three-ish, yep



OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min


Wahoo, finally getting somewhere on the OHP! Finally got 105 for reps (was supposed to do singles but it felt too easy) and blasted the back off sets with rep improvements. DL and close grip went really well too. Happy to hit 300 on DL again fairly easy. Got a new form cue from a vid someone posted - get your lady junk under you like you're guarding it from a bear attack. Well they didn't say it in those exact words but that's how it makes sense in my head.

[Partyrocking]

Nice job on the PR and after pressing, that's no joke. Triceps of Rage! ...

[thehobbes]

Nice job on the PR and after pressing, that's no joke. Triceps of Rage! ...

I build my muscles how I build my paninis - jacked and stacked RARRWWW!!!

[viccles007]

You get such a nice back arch Hammie. Congrats on the 160x3 PR! I am loving the lifting face.

[lonniej]

Nice work!! Great job on that PR!!

[anandagirl]

[
lifting face of peace

Love it!!!!

I build my muscles how I build my paninis - jacked and stacked RARRWWW!!!

Ain't that the truth!!!! Nice lifts!

[VO2Maxima]

Tempted to make another OHP-face-Animal meme hahahaha.

Strong work all-around. That's a lot of compound work all in one day.

[thehobbes]

You get such a nice back arch Hammie. Congrats on the 160x3 PR! I am loving the lifting face.

Thanks, that lifting face is serious business.

Nice work!! Great job on that PR!!

Thanks Lonnie!

Love it!!!!

Ain't that the truth!!!! Nice lifts!

Thanks AG!

Tempted to make another OHP-face-Animal meme hahahaha.

I wish I could use that as my drivers license pic, srs. I do like my current pic, I'm all "yeah I'll hang you by your undies if you take my chicken wings."

Strong work all-around. That's a lot of compound work all in one day.

Thanks, whole thing took a couple hours.


Workout coming up...

[thehobbes]

SQUATS/PULL UPS

SUPPS:
PRE: Upload 1 scoop
INTRA: Con-Cret 1.5 scoops
POST: ON Protein 2 scoops

LOCATION: Home gym
BODY WEIGHT: 163

WARMUP:
-Foam Rolling with Spike 6min
-Arm circles of peace
-BW squats

LEGS:
Squat:
45x10
95x7
135x4
165x3
*add belt
195x3
215x3
235x3
245x1
255x1
250x1
200x10 *Rep PR!
200x10
200x10

BACK:
Pull Ups:
+10lb plate x 5
+10lb plate x 4
+10lb plate x 3
bw x 6
bw x 5
bw x 4

weighted sets w/ 10lb plate



OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min


Great squats again! I was thrilled to hit 200 for 3 sets of 10 on the back off sets. Wow these weighted pull ups - I could not figure out how you're supposed to wear that chain belt! On the first set I put the plate in front of me and it was hitting me in my lady bits, moved it to the back which was better but I doubt I'm wearing that right. Anyways the weighted pull ups went well strength wise I think, and then the plain body weight ones felt really easy. I'll stick with some weighted ones in there but I need to figure out how this chain belt and plates are supposed to be worn lulz.

As I mentioned a million times before lol I want to get some autographed photos from the Wentworth cast. It's not a hugely know show over here yet so I couldn't find any photos of the people on Ebay. Ended up using Google and aiming for the larger photos and trying to print those out on my regular inkjet printer. They came out kinda meh so I found this website Snapfish where you can upload pics and they'll print them in whatever size and mail the prints to you. It was surprisingly cheap, got half a dozen really nice photos with shipping came out to $6. I was surprised they let these go through, figured they may stop my order due to some copyright thing but apparently they don't care - awesome for me. So I got some really nice pics to choose from to send off to Australia. Really hoping by Sept/Oct I receive something back.

[viccles007]

Tempted to make another OHP-face-Animal meme hahahaha.

Oh, please do.

[Partyrocking]

Congrats on the squat PR. I'm pretty sure I couldn't do a 3x10x200, srs. I did that with 185 once and thought I was going to die.

Maybe longer chain for the dip belt. The one at my gym has a fairly long chain so the plate is closer to my feet. The plate pretty much can't hit my lady junk.

[viccles007]

Awesome squattages Hammie and congrats on the PR! Awesome weighted pull ups as well! Hammie is strongest of the strong. hitting in womanly bits!

[thehobbes]

Congrats on the squat PR. I'm pretty sure I couldn't do a 3x10x200, srs. I did that with 185 once and thought I was going to die.

That's what I love about sets like that though, I apparently really get off on those sets where I can step into that got-nothing-to-lose-kill-or-be-killed-rage-it-da-fuk-out mindset, hnnngggg!

Maybe longer chain for the dip belt. The one at my gym has a fairly long chain so the plate is closer to my feet. The plate pretty much can't hit my lady junk.

The chain is pretty long but before I attached it to the plate I ran it through the other metal ring to make it tight around my torso so it won't slide off. Which I think it would if I didn't snug it up like that? I need a diagram or a pie chart or something to explain this to me I think.

Awesome squattages Hammie and congrats on the PR! Awesome weighted pull ups as well! Hammie is strongest of the strong. hitting in womanly bits!

Thanks!! Haha there must be like 3k a day accidents involving dudes crunching a nut with one of those belts, chit is confusing.

[Partyrocking]

That's what I love about sets like that though, I apparently really get off on those sets where I can step into that got-nothing-to-lose-kill-or-be-killed-rage-it-da-fuk-out mindset, hnnngggg!

Not I said the fly. I like sets that I know I'm going to crush before I do them. Adrenaline makes me nervous.

Do you have the dip belt like this?



I don't do that. Instead I just connect the chain to one loop on the belt, run the chain through the other loop, so it's snug against me and then use a



To connect the plate to the chain. This keeps the chain as long as possible- if I knew how to draw on my computer, I'd draw it out.

[thehobbes]

Not I said the fly. I like sets that I know I'm going to crush before I do them. Adrenaline makes me nervous.

Adrenaline gets chit done.

Do you have the dip belt like this?

Yeah, that's exactly what I didn't want to do cause it looks like it'll fall.

I don't do that. Instead I just connect the chain to one loop on the belt, run the chain through the other loop, so it's snug against me and then use a



To connect the plate to the chain. This keeps the chain as long as possible- if I knew how to draw on my computer, I'd draw it out.

Awwww ok! I have a bunch of those clips, that will work, I'll just do that, thanks PR!

[lonniej]

Awesome work!! Great job on those squat PRs and weighted pull ups!!

I use the dip belt the same as PR..I've never had one fall off using it as shown in the picture but it is distracting to me..

[SophieM]

Squat PR's, weight pull ups. Damn!

[anandagirl]

Mirin' weighted pullups. And a freaking 200x10 squat rep!

[itsagoodday]

Squat sets of ten where the first number starts with "2--". I. don't. even.

What was it the Broscience guy said about hanging plates from a dip belt? Something about having your giant nuts swinging around and hitting your knees? Yeah, if yer nuts aren't hitting your knees, you may want to hang them lower.

[melDorado]

Loved the ohp vid, way to grind em out babe, makes me miss ohp so much, but on the other hand my shoulder has been a dream since i quit it so...
Wow weighted pullups?! That's hardcore and then some. I consider myself to have a strong back and I could only do 5 when I quit them, I'm quite heavy though. Lol there are some lifts I haven't quit honestly. I wonder all the time if I'll get some weird imbalance from only doing horizontal exercises and no vertical ones??
As for the widowmaker squats omg no, my crew do them sometimes to be badass and I never ever join in! 10 with just 20k plates kills me srs. You must be pretty fit
With belt on dips I always wore it high, and I'm not bothered in the lady junk dept but maybe it's a bit swingier on pullups lol
I've got 2 weeks off work soon for the euros soccer tournament which Wales qualified for first time in my lifetime (mega yay)so watching 3 football matches a day, Wentworth is gonna be my between match filler, let's do this!

[thehobbes]

Awesome work!! Great job on those squat PRs and weighted pull ups!!

I use the dip belt the same as PR..I've never had one fall off using it as shown in the picture but it is distracting to me..

Thanks! It would be distracting, but yeah I'll clip it together.

Squat PR's, weight pull ups. Damn!

Hammie is in da house.

Mirin' weighted pullups. And a freaking 200x10 squat rep!

Death and destruction RARRWWW!

Squat sets of ten where the first number starts with "2--". I. don't. even.

What was it the Broscience guy said about hanging plates from a dip belt? Something about having your giant nuts swinging around and hitting your knees? Yeah, if yer nuts aren't hitting your knees, you may want to hang them lower.

Awww yeah those squat sets were brutally beautiful. LMAO great life pro-tip!

Loved the ohp vid, way to grind em out babe, makes me miss ohp so much, but on the other hand my shoulder has been a dream since i quit it so...
Wow weighted pullups?! That's hardcore and then some. I consider myself to have a strong back and I could only do 5 when I quit them, I'm quite heavy though. Lol there are some lifts I haven't quit honestly. I wonder all the time if I'll get some weird imbalance from only doing horizontal exercises and no vertical ones??
As for the widowmaker squats omg no, my crew do them sometimes to be badass and I never ever join in! 10 with just 20k plates kills me srs. You must be pretty fit
With belt on dips I always wore it high, and I'm not bothered in the lady junk dept but maybe it's a bit swingier on pullups lol

Probably won't get anything too weird, as long as you're pulling in some way that's fine. I like to think my fitness level is a woodsurvive/10 in a zombie apocalypse.

I've got 2 weeks off work soon for the euros soccer tournament which Wales qualified for first time in my lifetime (mega yay)so watching 3 football matches a day, Wentworth is gonna be my between match filler, let's do this!

YESSSS!