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Post by gopostal42 on May 25, 2006 21:01:34 GMT -5
thanks joey reload pull accessory just had fun today with pull stuff, still real light and all the reppyness. close stance low box squat with safety squat bar bar 65lbs x 10 155 3x5 stance is litertally 1/4th of my comp width RDL's 4"'platform squat bar 55lbs x8 145x8 195 3x10 plus double green bands - loved these they were quite fun pull throughs green band walked way the heck out 3x15 ended there, i was wasted from laying block and landscaping all day. good day oh 1x15 tanning bed
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Post by Breaker on May 25, 2006 21:12:10 GMT -5
There we go Derek, I was wondering where you been?
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Post by gopostal42 on May 26, 2006 12:01:52 GMT -5
just resting and working trying to recover from the IBP meet.
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Post by gopostal42 on May 29, 2006 20:47:09 GMT -5
still just doing the light weight rep thing, woo.
squat bar 2x8 140x5 230x5 230+70 lbs of chain (300 lockout) 5x5 1 minute rest, fun stuff!
reps didn't bother me half as bad as the 3x8 last weeks with less weight, maybe im adapting to it quicker than i thought.
zercher pulls (3rd pin) 140x5 230 3x5 fun again
hyper extensions safety squat bar (65lbs) 3x15
spread eagle crunches 50 lb db 4x10 first time doing these, awesome!
good workout especially after taking allergy medicine knocking me out this morning.
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Post by maxson on May 29, 2006 21:05:43 GMT -5
D, those Zerchers are a bitch.
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Post by gopostal42 on May 30, 2006 5:14:54 GMT -5
very true but they're fun, im going to do them on a ME day sometime and see what happens.
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Post by Breaker on May 30, 2006 20:23:55 GMT -5
Good to mention that exercise, I personally need to start doing them again. I got really good gains in my Deadlifts with them and Hip flex type exercises.
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Post by gopostal42 on May 30, 2006 20:44:38 GMT -5
they are awesome but hard, may do them thursday i'm not sure. felt like major crappola today after shoveling and raking gravel for 8 1/2 hours on top of allergies driving me nuts all day.. rotator cuff work, 5 lb plate bench, flat footed but arched bar (45) 2x8 140x8 190 5x5 blah very blah tricep pushdowns 100 3x12 new exercise elbow digs asp.elitefts.com/qa/default.asp?qid=42770&tid=101green bands 3x15 on each arm i loved these, great for posterior delt upper back lats just everything in that area! reverse grip single arm tricep ext. 3x12 each arm lightweight hanging leg raises 3x15 not a bad day but definitely not a good one, day off tomorrow and back at it thursday!
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Post by Joey Smith on May 31, 2006 23:09:54 GMT -5
Nice work D....anything that has to do with a shovel can kiss my ass!.... ;D
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Post by gopostal42 on Jun 1, 2006 19:52:39 GMT -5
i'm with ya there joey, that shit sucks.
did a lot more than i had planned on today, woke up and felt terrible so i took some allergy medicine. i felt pretty good upto about an hour after i took the medicine when my body just went blah. after that i'd been dead to the world during work and when i came home i took a 2 hour nap then woke up and it was 4 pm. i felt just as bad as before just sleepier now so i forced myself up and drove upto app fitness.
deadlift 135x5 conventional and x5 sumo 225 same 300x3 both ways 365 x2 both ways 405 x1 both ways
rack pulls from just below the knee 410 x3 460x3 500x3 550x3 600x3 635x3 old 1rm 650x1 15lb pr 700x1 65lb pr
oddly enough i didn't feel like celebrating and still don't. 700 is a cool number but i just wanna go to sleep. no accesory work cuz i'm a bum.
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Post by Breaker on Jun 4, 2006 5:15:37 GMT -5
Nice work Derek I use a similar method in doing both conventional and sumo pulls, even though my raw sumo's are not all that great.
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Post by gopostal42 on Jun 5, 2006 21:03:38 GMT -5
felt like crap again, this is getting to be a recurring thing . tinkered around with some technique changes mostly in foot placement and the way i pointed my toes. anywho here we go.
bar 2x8 140x5
12" box bar+green bands(165) x3 140+green bands(260) x3 190+green bands(310) x3 230+green bands(350) 2x2 moving to slow 210+green bands(330) 6x2
must comment that i broke major wind on my 2nd to last set and got a lot of attention for it! easily the best rep of the day.
hypers *new* safety squat bar with 65lbs of chains 3x10 awesome!!! i love this set up, it feels similar to band pull throughs but the released weight grabs your erectors and glutes like crazy, it was just beyond great. this is a keeper.
leg extensions 160 3x12
productive day mentally and physically but now i wanna pass out and sleep so i think i will.
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Post by gopostal42 on Jun 6, 2006 20:42:10 GMT -5
i brought a co-worker up to boone with me today who had said he wanted to try powerlifting. i put him through a ME bench day and will continue to follow the WSB template with him. had a lot of fun with it!
bench (full arch) 45x8 140x5 190x5 230x1
2 board 230x3 250x3 270x3 280x3 290x3 spotter touched the last rep because it was slow so i decided to stop there. this is the first day i've felt anything over 200lbs in a month so im taking my time.
bench dips bw x20 45x20 90 3x20
chest flys 40's 3x10
quick twitch (power) shrugs 135x5 225x5 275 3x12
stability ball leg raises 4x15
when me and my friend came in he was pretty quiet but by the end of the workout he was yelling along with the rest of the PLers in the gym. he said he's coming back thursday and getting a membership mainly because of how nice and receptive the people (PLers) were. yeah it was a good day.
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Post by Breaker on Jun 6, 2006 23:01:25 GMT -5
Good Varity Derek that is what pays off in a training cycle, solid work bro.
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Post by gopostal42 on Jun 7, 2006 5:15:15 GMT -5
thanks man
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