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  1. #61
    Death Metal Madman StinnerOzz's Avatar
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    DB Pullovers
    60x12, 60x12
    80x12 SS w/BB Rows 185x15

    Chins
    8, 8
    8 SS w/BB Rows 185x12
    Wow, this was brutal!

    Gironda chins (as good as I could muster with underhand grip. Woops)
    8, 8

    Rev. Grip Pulldowns, extra hard peaks
    170x8



    Seated Calf Raise, varying tempos
    115, 105, 105

    Donkey Calf Raise off a step 223 tempo
    +25x15, +45x10
    Single leg +25x6

    Single leg Donkey Calf off a step
    x20 SS w/toe raise peaks @30 seconds



    Bent Rear Laterals
    50x10, 50x10, 50x10



    Crunch
    30, 25, 25
    Last edited by StinnerOzz; 01-22-2018 at 08:11 PM.
    Lifting. Hockey. Headbanging.

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  2. #62
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    DB Pullovers
    60x12, 60x12
    80x12 SS w/BB Rows 185x15

    Chins
    8, 8
    8 SS w/BB Rows 185x12
    Wow, this was brutal!

    Gironda chins (as good as I could muster with underhand grip. Woops)
    8, 8

    Rev. Grip Pulldowns, extra hard peaks
    170x8



    Seated Calf Raise, varying tempos
    115, 105, 105

    Donkey Calf Raise off a step 223 tempo
    +25x15, +45x10
    Single leg +25x6

    Single leg Donkey Calf off a step
    x20 SS w/toe raise peaks @30 seconds



    Bent Rear Laterals
    50x10, 50x10, 50x10



    Crunch
    30, 25, 25
    Chins
    8, 8
    8 SS w/BB Rows 185x12
    Wow, this was brutal!

    jeeeez-us....I cant imagine. Dont do much in rows, I use it as an accessory on bench day,....should I be pushing my rows as hard as my bench? I am working for a 160 1rm in bench soon...should I be shooting for a certain percentage in the row?

    I am notoriously weak in the upper body...things like chins and pull ups are me at my weakest.
    "every day is leg day"

    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli
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  3. #63
    Death Metal Madman StinnerOzz's Avatar
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    It'd probably be impossible to get 1:1 if you're a bigger bencher like I apparently am (only compared to my other lifts, not like I'm putting up 400-500lbs!), but I have seen many over the years aim for that or keep it as a goal.

    I don't bend over 90 degrees, but I do get as as angled as I can. It's kind of a hybrid bent/Pendlay row that I stumbled into over time for the sake of my elbow and comfort. All I know is since I got serious with these (working up to 4-6 sets of 4-6 as my main weekly back movement), I blew up with thickness and my strength went crazy. Saying this, I should probably see what I can do with a full 90 degree bend, though I may be too light for my strength and have trouble balancing!

    The sad thing about those pullups is I used to do 20 wide...as a warmup! Now w/my tendinitis and years away from doing them, I'm lucky to get 8 slow and sexy reps. They're tough, but I squeeze hard and high. Then I put everything I had into those rows and WOW I was blasted.

    Funny story about my pullup heyday...I was at an all-day music fest where they have the Marines on hand doing recruiting, etc. They'd have a pullup bar and challenge people to do X to win a prize. I got taunted of course because I was jacked and grabbed the bar wide and palms-forward ("the hard way!" as they said), but I knew what I was about to show them - lol. So I jumped up and did them all slow, they taunted me more and told me to hurry up, so I busted out however many and got over 20 which was their top prize limit. Back in those days my workout partner and I would do one-arm pullups and side to sides all the time. I don't think I could still do that these days!
    Lifting. Hockey. Headbanging.

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  4. #64
    Death Metal Madman StinnerOzz's Avatar
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    Flat BB Press (pinkies to outer knurl)
    135x15, 165x8, 185x10, 185x8

    Incline BB Press (thumbs to inner knurl)
    185x8, 185x8, 185x7 slower tempo

    Parallel Dips w/3-second negatives
    +70x5, +70x5, +70x5

    Machine Flies w/10-second negatives - skipped
    I wanted to do these at the end to knock my pecs out, but they were feeling pretty good from the extra focus I was able to put into the presses and stretches on the dips. I'll see how my pecs feel in the next day or two and decide if I want to add these next week or not.





    Ab Wheel x10
    SS w/Bicycle Crunch 30 seconds
    SS w/Side Planks 30 seconds each side

    Ab Wheel Plank xF
    SS w/Oblique jackknife x12 each side
    SS w/Twist Crunches x5 each side

    Ab Wheel x8
    SS w/Bicycle Crunch 15 seconds
    SS w/Serratus Crunch 30s x8 w/1-2 second peaks
    SS w/Bicycle Crunch 15 seconds

    Serratus Crunch SS w/5-second negative Ab wheels
    30s x10 / 5
    30s x15 / 5
    Lifting. Hockey. Headbanging.

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  5. #65
    Death Metal Madman StinnerOzz's Avatar
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    I have hockey on Sunday so that means no leg workout late this week. I'll have to push it to next Wednesday since I play that Tuesday. But I got in and did the bonus tri/delt day, plus calves. Calves didn't feel like I hit them well enough, maybe because I was rushing and didn't hit my groove. The rest was good though, and I got a new avatar out of it thanks to a killer pump.



    Single-leg Donkey Raise off a step
    223 tempo: +25x5, +25x5
    112 tempo: +45x5, +45x4
    111 tempo: +45x8




    Flat Close Grip Bench
    135x10, 135x15, 165x10, 185x8, 185x8

    Smith Machine CG Bench (plate weight only)
    240x2, 200x6

    Pressdowns w/3-second peaks
    100x6 Rev Grip
    120x12
    130x lost count



    Upright Rows
    125x6, 125x6, 105x12, 95x15, 95x15
    Last edited by StinnerOzz; 01-26-2018 at 08:40 PM.
    Lifting. Hockey. Headbanging.

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  6. #66
    Death Metal Madman StinnerOzz's Avatar
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    Got the game tying goal and lone shootout goal last night. Tougher game than we expected, but we pulled it off and I had some of my missing-as-of-late heroics!




    Single Leg Seated Calf Raise
    45x15, 45x15, 60x12
    SS w/Toe Raise peaks xF: 60x12, 60x12, 50x15




    DB Pullovers
    60x12, 60x12, 80x12


    Chins
    10, 10
    8 SS w/BB Rows 185x15


    Gironda Chins (prone grip)
    8, 6 SS w/BB Rows 185x12
    Full ROM on the chins, so fewer reps in total. Awesome feel though!


    Rev. Grip Pulldowns, extra hard peaks
    170x8


    Bent Rear Laterals
    50x12, 50x12, 50x12




    Ab Wheel x8
    SS w/Twist Crunches x12 each side
    SS w/Oblique jackknife x8 each side

    Ab Wheel x8
    SS w/Twist Crunches x8 each side
    SS w/Serratus Crunch +40s x8

    Ab Wheel x6 w/5-second negatives
    SS w/Twist Crunches x8 each side
    SS w/Oblique jackknife x8 each side


    Serratus Crunch +30s x10 drop 30 (single) x6
    Last edited by StinnerOzz; 01-29-2018 at 05:01 PM.
    Lifting. Hockey. Headbanging.

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  7. #67
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    Got the game tying goal and lone shootout goal last night. Tougher game than we expected, but we pulled it off and I had some of my missing-as-of-late heroics!


    Chins
    10, 10
    8 SS w/BB Rows 185x15


    Outstanding! I have never scored a game winner before! And then to get the shootout as well. You must have soft hands, mine are stone.


    Those rows and Chins, that is strong work

    Good work
    "every day is leg day"

    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli
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  8. #68
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Outstanding! I have never scored a game winner before! And then to get the shootout as well. You must have soft hands, mine are stone.


    Those rows and Chins, that is strong work

    Good work
    Thanks! Not like I'm about to boast about being a hot shot or anything (lol) but I do have lots of skill. Some of the guys I play with play in college, 8 years ago I was playing with kids coming out of high school and just entering college, some play internationally (roller), many played Junior A/USHL/NAHL, and a couple even play in the NHL right now! Obviously I'm not on THOSE guys' levels, but I hang and am definitely good enough to be a complementary player with them.

    In this league we're down 2 steps from the one I play in w/those guys. Some play(ed) college club level, but some are far better or at least faster than that. I'm too heavy to be a speed demon but I try my damndest. I'm one of the better overall players but not a crazy high scorer like some. In the higher divisions, my IQ and and shot help even me out, not to mention strength when we get close. I'll drag 3 people through the entire zone and score - LMAO. For speed, most the guys can fly by me. The overall game speed is much faster than if we're off, we're screwed!

    My hands come and go, sometimes I do things that amaze me and other times I'm just overthinking and can't get around anybody. Same w/my shot, I used to be deadly any time I had a shot and somewhere I got snake-bitten BAD. It's just starting to come back, I hope so! I just worked on my playmaking and puck control, which makes me happy enough as long as my guys can score.

    If I'm feeling it though, I'm scary in the shootout or a breakaway. I can deke, shoot, or my favorite: the Crosby style five-hole laser. It's in before the goalie ever realized I was shooting. That's what I did here, and it's so good for your confidence. I chose to go 3rd in our shooting lineup and called my exact shot. Total heroics LOL
    Last edited by StinnerOzz; 01-29-2018 at 08:43 PM.
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  9. #69
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    I'll drag 3 people through the entire zone and score - LMAO.
    One of the guys on my team is like that, he is 6'6" 260lbs, a freaken Clydesdale. For his size he is quick as well.

    My biggest skill is to get in the way, rub out folks along the boards, or cause turn overs in our end. I also have a good "first" pass. meat and potatoes stay at home defenseman stuff, I am sure if I shot right hand I could get called up by the Leafs .
    "every day is leg day"

    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli
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  10. #70
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    One of the guys on my team is like that, he is 6'6" 260lbs, a freaken Clydesdale. For his size he is quick as well.

    My biggest skill is to get in the way, rub out folks along the boards, or cause turn overs in our end. I also have a good "first" pass. meat and potatoes stay at home defenseman stuff, I am sure if I shot right hand I could get called up by the Leafs .
    This season, my lower division team has already but 1 guy who shoots right (not me). That's a first! I'm surprised the Leafs have fallen off lately. They seemed so promising but we know how hockey goes. Then again it's a good indicator for the next years coming, maybe similar to the Jets as of late.

    That guy sounds like a horse for sure, I'd be eyeballing him immediately 🤣 Don't ever underestimate your skillset now, having someone solid and reliable in those ways is very important. I try to be like that in my higher division teams when we play the best. I can't beat them with speed or energy, so I have to use my smarts and pick my spots. I prefer to simplify and shut em down, run interference, give them nothing, scare em if I have to, etc. Almost always need those types on a winning team!
    Lifting. Hockey. Headbanging.

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  11. #71
    Death Metal Madman StinnerOzz's Avatar
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    Flat BB Press (pinkies to outer knurl)
    135x15, 165x8, 185x10, 185x10

    Incline BB Press (thumbs to inner knurl)
    185x8, 185x8, 185x8

    Parallel Dips w/3-second negatives
    +70x5, +70x5, +70x5



    Forward facing cable extensions
    80x20, 100x15, 120x12



    Ski Calf Raise 222 tempo
    135x8-10, 155x8, 155x8, 175x10

    Single-leg Seated Calf Raise
    45x20, 45x20*
    * SS w/toe raise peaks
    Lifting. Hockey. Headbanging.

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  12. #72
    Death Metal Madman StinnerOzz's Avatar
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    No hockey, bonus gym day. Now I don't have to hurry along during leg day this week and work abs and/or biceps in between.




    Sicilian Crunch +10x8
    SS w/Bicycle Crunch x20 seconds
    SS w/Side Planks @ 30 seconds each

    Sicilian Crunch +10x8
    SS w/Bicycle Crunch x20 seconds
    SS w/Side Planks +10 @ 20 seconds each

    Crunch w/3-second peaks
    10, 10, 10




    Seated BB Curls
    85x6, 85x6, 95x4, 115x4, 115x4

    Incline Curls
    35x10, 35x12, 30x15




    Single leg calf raise off a step 222 tempo
    8, 10, 10
    Last edited by StinnerOzz; 02-01-2018 at 08:09 PM.
    Lifting. Hockey. Headbanging.

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  13. #73
    Death Metal Madman StinnerOzz's Avatar
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    FINALLY got around to my leg workout. No extra muscles to work, no friends to help distract me, just a nice tough workout with metal blasting in my ears.


    Tomorrow will make day 4 in a row and 5th in total for the week, but oh well. For the first time in years I'm wanting more and more time in the gym (and able to get it done) so I'm taking advantage!




    RDL
    135x15, 165x8, 185x8, 185x8, 185x8
    Had plenty more in me but only wanted to pre-exhaust a bit so I had enough left for squats.


    Box Squats
    165x8, 185x6, 225x5, 225x5, 255x4, 255x3
    +2 on first 2, +1 on next 3, +1 final heavy set


    Seated Leg Curls SS w/Leg Extensions
    160x12 / 170x15
    160x12 / 180x15-20 lost count
    Last edited by StinnerOzz; 02-02-2018 at 09:02 PM.
    Lifting. Hockey. Headbanging.

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  14. #74
    Death Metal Madman StinnerOzz's Avatar
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    * calf raise off a step x10-20 after each set



    Incline CG Bench*
    95x10, 95x15

    Flat Close Grip Bench*
    165x10, 185x8, 185x8

    Rev Grip Pressdowns 100x15
    SS w/Face Forward Extensions 100x10
    SS w/French Press 50x10
    *(Donkey 15)

    Rev Grip Pressdowns 100x12
    SS w/Face Forward Extensions 100x10
    SS w/French Press 50x10
    *(Donkey single leg x20)



    My volume loving, huge weight slinging friend and I were talking about lifting together this weekend, and he came in at this point. I skipped delts in order to do rack pulls with him. I haven't done them in about 10 years! I'm gonna feel these the next couple of days, but I sure put on a show. All reps were solid and controlled, even with a weak/fatigued leg drive.


    Rack pulls
    135x20, 225x10, 315x8, 405x8, 495x8, 585x1, 675x1, 765x1
    Last edited by StinnerOzz; 02-03-2018 at 12:48 PM.
    Lifting. Hockey. Headbanging.

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  15. #75
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by StinnerOzz View Post

    My volume loving, huge weight slinging friend and I were talking about lifting together this weekend, and he came in at this point. I skipped delts in order to do rack pulls with him. I haven't done them in about 10 years! I'm gonna feel these the next couple of days, but I sure put on a show. All reps were solid and controlled, even with a weak/fatigued leg drive.


    Rack pulls
    135x20, 225x10, 315x8, 405x8, 495x8, 585x1, 675x1, 765x1
    Ha .... your friend's arrival spurred you on to some massive pulls ... killer effort after 10 years and I haven't seen you going much in the way of deads either. Did you keep pace with your 'volume loving huge weight slinging friend'?
    "Better to wear out than rust out!"

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    Originally Posted by fittofattofit View Post
    Ha .... your friend's arrival spurred you on to some massive pulls ... killer effort after 10 years and I haven't seen you going much in the way of deads either. Did you keep pace with your 'volume loving huge weight slinging friend'?
    I did! I think I kept up with him, and definitely went higher than I expected I would. He's got 50lbs. on me and was able to eke out 1 more rep on the last set which he called a half rep. I maybe could have gotten something similar but wasn't about to mess around and be stuck halfway w/that amount of weight. My rep was as perfectly clean and smooth as could be, and I was entirely happy with that!

    What he did have over me for sure was grip strength, he got his heavy sets done w/chalk and I needed hooks. My tendinitis has killed my grip strength over the years so anything above 400lbs. I can't hang onto. I didn't try the chalk, but I figured that if it did help, I'd still hurt. I just want to get away from that. So I use the hooks to take the brunt of the load, and grip over them as hard as I can.

    What was cool is my wife had just finished her workout and came over to us just in time to get to see me. I'd only ever had 700 on the bar once before (2005-06), but I broke my forearm & wrist shortly after (unrelated). This was a huge PR!

    edit: and WOW were my traps sore. I was expecting my spinal erectors to feel like an animation of throbbing red pain, but they were mildly sore (in a good way). Traps felt like I can't ever remember before! Saves me time this week on doing shrugs, hell yeah. Maybe I'll work this into my routine to help conserve time, though going that heavy/low volume won't be too frequent.
    Last edited by StinnerOzz; 02-05-2018 at 12:57 PM.
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    Single Leg Seated Calf Raise
    45x15, 45x15, 60x12, 60x12, 60x15, 50x15



    DB Pullovers
    60x12, 60x12, 80x12


    Chins
    10, 10, 8


    Gironda Chins (prone grip)
    8, 6 SS w/BB Rows 135x20
    Tough today! Going to do these before normal chins next week, and do the SS last.


    Rev. Grip Pulldowns, extra hard peaks
    170x6, 170x6
    2 fewer reps so I could easily do an extra set.



    Rev. Machine Flies
    120x15, 140x12, 140x12, 140x10




    Crunch w/3-second peaks SS w/Rev. Crunch
    10 / 8
    10 / 8
    10 / 8
    Last edited by StinnerOzz; 02-05-2018 at 07:22 PM.
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    Originally Posted by StinnerOzz View Post
    I did! I think I kept up with him, and definitely went higher than I expected I would. He's got 50lbs. on me and was able to eke out 1 more rep on the last set which he called a half rep. I maybe could have gotten something similar but wasn't about to mess around and be stuck halfway w/that amount of weight. My rep was as perfectly clean and smooth as could be, and I was entirely happy with that!

    What he did have over me for sure was grip strength, he got his heavy sets done w/chalk and I needed hooks. My tendinitis has killed my grip strength over the years so anything above 400lbs. I can't hang onto. I didn't try the chalk, but I figured that if it did help, I'd still hurt. I just want to get away from that. So I use the hooks to take the brunt of the load, and grip over them as hard as I can.

    What was cool is my wife had just finished her workout and came over to us just in time to get to see me. I'd only ever had 700 on the bar once before (2005-06), but I broke my forearm & wrist shortly after (unrelated). This was a huge PR!

    edit: and WOW were my traps sore. I was expecting my spinal erectors to feel like an animation of throbbing red pain, but they were mildly sore (in a good way). Traps felt like I can't ever remember before! Saves me time this week on doing shrugs, hell yeah. Maybe I'll work this into my routine to help conserve time, though going that heavy/low volume won't be too frequent.
    Ha ... very cool to be able to show off in front of the wife ... I hope she was suitable impressed. Also cool that your wife actually works out as well
    Smart move to use the hooks and spare your tendons ... I've never even seen a bar IRL loaded with 765 so your friend must have a superhuman grip strength anyway
    I never work traps directly but it's only when I've done a load of deads that they scream at me

    Originally Posted by StinnerOzz View Post

    Gironda Chins (prone grip)
    8, 6 SS w/BB Rows 135x20
    Tough today! Going to do these before normal chins next week, and do the SS last.
    I love Gironda chins/pull-ups ... have only ever seen maybe 3 people ever post about doing them. Pretty sick supersetting with 20 rep BB rows for an awesome lat pump
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    Originally Posted by fittofattofit View Post
    Ha ... very cool to be able to show off in front of the wife ... I hope she was suitable impressed. Also cool that your wife actually works out as well
    Smart move to use the hooks and spare your tendons ... I've never even seen a bar IRL loaded with 765 so your friend must have a superhuman grip strength anyway
    I never work traps directly but it's only when I've done a load of deads that they scream at me
    I'm not sure if she was, but she did wish she had her phone to take a picture. We actually met because we both were into lifting

    My friend definitely has some beastly traits. Given those, I'm amazed I can hang or outdo him on other lifts. He's about my height, 255-260lbs., and just thick as can be. Most if not all of his workouts are 2+ hours, 30+ sets for the same muscles, all compound stuff, etc. 10 sets of Farmer's Walks at the end of his workouts, sled pulls, deads, rack pulls, etc. His grip is otherworldly but he annihilates it every day.


    I love Gironda chins/pull-ups ... have only ever seen maybe 3 people ever post about doing them. Pretty sick supersetting with 20 rep BB rows for an awesome lat pump
    The past couple weeks where I used my hooks and did 185x12-15 was far more agonizing. I went raw and lighter/higher rep this time just to see how it compared. I'll probably go back to 185 since I didn't feel like I was dying by the end of 135 LOL
    Last edited by StinnerOzz; 02-06-2018 at 03:08 PM.
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    DB Curls 30, 35 warmups

    Seated BB Curls
    85x6, 95x4, 115x4, 115x4

    Incline DB Curls
    35x12, 30x15




    Flat BB Press (pinkies to outer knurl)
    135x15, 165x8, 185x10, 185x10

    Incline BB Press (thumbs to inner knurl)
    185x8, 185x6 too slow, 185x8

    Gironda Dips
    10, 8, 8
    First time doing these. Took it a little easy as I get familiar with the movement. Slow and deep. Did a modified version on straight bars with my knuckles inward (width = 28", not 32" as recommend but hands inverted surely helps)

    I definitely felt a difference, let's see how my pecs respond!



    Seated calf raise, single leg alternating and no rest
    50x 8, 8, 8, 6, 6 each
    50x 8, 8, 8, 6 each
    Last edited by StinnerOzz; 02-07-2018 at 06:08 PM.
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    Originally Posted by StinnerOzz View Post
    I'm not sure if she was, but she did wish she had her phone to take a picture. We actually met because we both were into lifting

    My friend definitely has some beastly traits. Given those, I'm amazed I can hang or outdo him on other lifts. He's about my height, 255-260lbs., and just thick as can be. Most if not all of his workouts are 2+ hours, 30+ sets for the same muscles, all compound stuff, etc. 10 sets of Farmer's Walks at the end of his workouts, sled pulls, deads, rack pulls, etc. His grip is otherworldly but he annihilates it every day.
    Cool that you met your wife lifting
    It'd be great to have the time to train for 2+ hours every day but for most of us that means either working in a gym or CF box/being semi-retired/having nothing going in in RL

    Originally Posted by StinnerOzz View Post
    The past couple weeks where I used my hooks and did 185x12-15 was far more agonizing. I went raw and lighter/higher rep this time just to see how it compared. I'll probably go back to 185 since I didn't feel like I was dying by the end of 135 LOL
    Yes, always satisfying when you know you've pushed yourself

    Originally Posted by StinnerOzz View Post

    Gironda Dips
    10, 8, 8
    First time doing these. Took it a little easy as I get familiar with the movement. Slow and deep. Did a modified version on straight bars with my knuckles inward (width = 28", not 32" as recommend but hands inverted surely helps)

    I definitely felt a difference, let's see how my pecs respond!
    One I haven't tried ... always looks to me like my elbows will object. Keen to know whether you felt these on your pecs the next day
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    Single-leg Seated Calf Raise SS w/toe raise peaks
    50x15, 60x12, 60x12

    Ski Calf Raise 222 tempo
    155x8, 175x8, 175x8




    RDL
    135x15, 165x8, 185x8, 185x8, 185x8

    Box Squats
    165x8, 185x6, 225x5, 225x5, 255x4, 255x4




    Gironda vacuum, testing them out
    10 second holds, 5 reps / 5 sets




    Those vacuums are tough! Got to get my breathing down for sure. From what I've read, Vince calls for 10 reps / sets.


    -------

    Skipped this because I plan to do rack pulls again tomorrow and don't want useless legs:

    Seated Leg Curls SS w/Leg Extensions
    160x / 170x
    160x / 180x
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    Originally Posted by fittofattofit View Post
    One I haven't tried ... always looks to me like my elbows will object. Keen to know whether you felt these on your pecs the next day
    They were sore in a new way, but not overly so. I will push it harder next time, and add a set while removing another elsewhere. My elbows felt fine. My wrists were feeling like it was a bit tough to stabilize, but I do have a plate & 7 screws in one of them. That wasn't aggravated but maybe I'll keep my wraps handy for extra support just in case.

    I got my Inzer lever belt sized up for my current physique and ready to go for rack pulls tomorrow! Let's see what happens
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    Rack Shoulder Press (includes 30lb. bar)
    80x10, 120x5, 120x5, 120x8

    Upright Rows
    125x6, 125x6, 95x15, 95x15



    Rack pulls (peg 5, last week was peg 4)
    135x20, 225x10, 315x8, 405x6*, 495x6*, 585x1, 675x2
    Belted 765x1, 765x2, 675x3, 585x6, 495x10

    *2 fewer reps to offset larger ROM



    Skipped triceps in favor of all those pulls. I was in the zone today and pushed my friend to rack out the bar again. He again chalked up and pulled 765 w/o any grip equipment but tore a callous and didn't do a 2nd set with 765. He kinda did though because he missed his first attempt, then lost balance and the second attempt (extra pulling power threw him back on the way up), then he finally got it. All with his bare hands + chalk. Again I needed hooks at/after 495. Maybe next time I'll try chalk for 495.

    After all of that, he got out his hooks and we descended. My Inzer belt really made these seem so much easier. I planned to be done at that point but he kept inviting me to continue. Then I had to outdo him on the final set. Plus we had an audience since the 585 set so it was quite the entertaining day!

    Spent some time teaching a noob acquaintance about squatting as well.

    Since I did so much back work, I'll do chest/tris on Monday and lats/etc on Wed.
    Last edited by StinnerOzz; 02-10-2018 at 03:18 PM.
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    Originally Posted by StinnerOzz View Post
    They were sore in a new way, but not overly so. I will push it harder next time, and add a set while removing another elsewhere. My elbows felt fine. My wrists were feeling like it was a bit tough to stabilize, but I do have a plate & 7 screws in one of them. That wasn't aggravated but maybe I'll keep my wraps handy for extra support just in case.

    I got my Inzer lever belt sized up for my current physique and ready to go for rack pulls tomorrow! Let's see what happens : D
    Probably wise to use some wrist supports with the metalwork then
    So is that the Inzer belt going out a notch since you've put on size?
    I have an Inzer belt but never use it ... don't go anywhere near as heavy as you though, and noted that you only put the belt on for the pulls after the 675

    Originally Posted by StinnerOzz View Post
    Rack pulls (peg 5, last week was peg 4)
    135x20, 225x10, 315x8, 405x6*, 495x6*, 585x1, 675x2
    Belted 765x1, 765x2, 675x3, 585x6, 495x10

    *2 fewer reps to offset larger ROM
    27,000lbs of pulls right there ^^^^
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    Originally Posted by fittofattofit View Post
    Probably wise to use some wrist supports with the metalwork then
    So is that the Inzer belt going out a notch since you've put on size?
    I have an Inzer belt but never use it ... don't go anywhere near as heavy as you though, and noted that you only put the belt on for the pulls after the 675


    27,000lbs of pulls right there ^^^^
    Yes I let it out a notch! Feels sad in a way but I'm about as lean as I was then so it's all good. Maybe those Gironda vacuums will thin me out over time.

    We're doing them just above the knee so I won't act like we're pulling this the entire range. I used to so them below the knee (max was 700) but with these, despite the shorter ROM, I feel they require more pure strength starting with the hamstrings rather than relying on a larger leg bend and momentum which I definitely relied on with below-the-knee. I lowered to pins a peg compared to where he set it up last week. I'll do that next time too to extend the ROM and see where the comfort level peaks. I don't want to o kill my lower back and to my surprise doing these higher still does wreck your upper back and traps in a good way. That's really the point for me anyway, and keeps me from getting too beat up from deads for my upcoming hockey games.
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    Seated calf raise, single leg alternating and no rest
    50x 6,6,6 each
    50x 8, 8, 8, 6 each
    50x 8, 8, 8, 6, 6 each



    Flat BB Press (pinkies to outer knurl)
    135x12, 165x10, 185x8, 185x8

    Incline BB Press (thumbs to inner knurl)
    185x8, 185x8, 185x8

    Gironda Dips
    10, 10, 10, 10, 10
    Wore wrist wraps today, right wrist (plate+screws) was bugging me on sets 4 and 5 still. I'll get away with what I can!


    Gironda Vacuums
    10-second hold, 5 reps, 5 sets
    Alternated sets between standing and bent, trying to feel them out still. They feel like they get worked, but I dunno. I'll keep trying to improve and see how it goes in the coming weeks.



    French Press ascending set (triple add)
    35x25 > 55x8 > 80x8
    40x20 > 60x8 > 80x4
    40x20 > 60x8 > 80x5
    Last edited by StinnerOzz; 02-12-2018 at 08:53 PM.
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    Vacuums
    10-second reps x5, 10, 10, 10, 10



    DB Pullovers
    60x12, 60x15

    Gironda Chins (prone grip)
    8, 8, 7, 6, 6

    Rev. Grip Pulldowns, extra hard peaks
    170x8,4,4 RP set



    Quick one so I could get home for valentine's day.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  29. #89
    Registered User Cantplankwell's Avatar
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    Hey Stinner,

    Question regarding your french presses, do you advocate using a curl bar, or a straight bar. Do you do them seated?

    Anyway a lot of interesting work getting done here, I continue to learn.
    "every day is leg day"

    "Beware the fury of a patient man"

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    "Power is nothing without control" Pirelli
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  30. #90
    Death Metal Madman StinnerOzz's Avatar
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    StinnerOzz is offline
    Originally Posted by Cantplankwell View Post
    Hey Stinner,

    Question regarding your french presses, do you advocate using a curl bar, or a straight bar. Do you do them seated?

    Anyway a lot of interesting work getting done here, I continue to learn.
    I do them with a dumbbell, two hands on it. If I use a bar I'll refer to them as OH Extensions, I usually do them incline, and I opt for the Max Rack straight bar. It's like a Smith Machine but the bar moves forward and is free aside from each side being held in place so you don't rock. But you can move it forward/back as easily as up/down. It's really useful:





    My old gym had pre-loaded EZ bars which i usually used, but this gym is a pain to track down the free EZ bars so I never bother.

    If you have any questions about anything, feel free to ask! I change things up a lot based on how I feel, concerning what I want out of my efforts. FWIW my pecs were completely sore today and in a unique way. Definitely keeping the Gironda Dips in as much as I can to see what I can get out of them. My right (repaired) wrist was a bit sore too but it may have been from the wraps being too tight. I'll test that out. Triceps got fried from the short/brutal work too, I will keep that in to save time & hopefully hammer them enough.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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