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Post by Greg Crook on Jan 24, 2008 11:27:22 GMT -5
1/23 Dead-lift
Warmed up with pull-down abs & Chest supported rows, about 4 sets each.
Dead-lift, off floor, straight weight...conventional 135 x 5 245 x 3 335 x 3 425 x 3 515 x 2...missed my 3rd 565 x 1 600 x 0...missed about 2-3" from lockout 595 x 0...I was just done at this point.
Rev-hypers 3 sets
I'm very pleased with last nights workout. The most I've ever pulled conventional is 585 and had I have chosen that instead of the 600 it would have went. I just realized that I didn't follow my new rule of taking what I think I can pull and backing it down 10-15lbs...oh well. I've decided to switch styles due to my IT band. I can do some rehab and have it feeling great but all I can get out of it is 1 workout. My fear is that at a meet I'll get done with the squat and have it all pissed at me and not be able to pull. Now that my back is good to go (no pain in a long time) I'm committed to the change. It's going to be a bit of an up hill battle for me but I think I should be pulling 6 to low 6's within a few months of serious training. At this point in time that will be an improvement looking at my last 2 dead's at meets.
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Post by Marty Queen on Jan 24, 2008 19:17:46 GMT -5
Nice pullin' Greg!
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Post by Greg Crook on Jan 28, 2008 10:28:00 GMT -5
Thanks Marty! It's a work in progress
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Post by Greg Crook on Jan 29, 2008 9:53:32 GMT -5
1/28 Bench
I warmed up with DB front raises, Flat DB press, DB tricep ext. and rear lateral raises x 2 sets each.
Rev-band bench...the green bands with this set-up deload the bar 45lbs @ the chest. When we added the mini's it was 75lbs @ the chest. The lifter had all the weight at the top. w/o bands 145 x 5 235 x 3 285 x 3 325 x 3 Added green's, reversed 375 x 3 415 x 1...pretty much a grinder Added mini's 415 x 1...much cleaner w/o bands 325 x 6
Flat DB press 4 sets
Rear delt work w/ blast straps 4 sets...love these!
In honor of Derek, I added a twist to this exercise. I call them Mr. T dips. What you do is set a box under your feet at a dip station. What the box does is take the chest part out if a dip and it's all triceps at this point. Because I hate F'n with the dip belt so I just hung chains around my neck hince the Derek mention from his Mr. T Back raises. I'm feel'n these bad boy's today! 4 sets
1 set of pull-ups b/w x 10
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Post by Joey Smith on Jan 29, 2008 15:58:57 GMT -5
I may have to try those Mr. T's myself....good work Greg....
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jbyrd55
Gym Bag Carrier Member
Posts: 77
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Post by jbyrd55 on Jan 30, 2008 13:35:47 GMT -5
We built a wooden block to give the same effect. I was to fat to fit on the plate! It really helped my dead training that way.
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Post by Greg Crook on Jan 30, 2008 16:57:09 GMT -5
I need all the help I can get in that department!
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Post by Greg Crook on Jan 31, 2008 9:56:07 GMT -5
1/30 Squats I warmed-up by doing Roman chair sit-ups & pull-ups, 4 sets each Open squats...raw bar x 5 x 2 sets 145 x 5 235 x 5 325 x 5 415 x 3...this is how I'm going to start all my squat workouts. I have a personal goal of 505 x 5 with just a belt, so I'm baby stepping my way up to it. Added briefs 505 x 3 595 x 1 Added reversed green bands. Not sure how much they were deloading at the bottom. They were choked 1 time around the top and the lifter had all the weight at the top. 645 x 1 www.youtube.com/watch?v=mG8WNPwhRhk675 x 1 www.youtube.com/watch?v=A84xScVeXNA705 x 1 www.youtube.com/watch?v=SSzqcGSrF0kNo bands 505 x 5 Leg curls w/ blast straps 4 sets Lat pull-downs 4 sets It was a good night, I would have liked a little more on the squat but doesn't everybody? I'm getting sore as sh*t from the raw crap...bring on the pain!
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Post by Greg Crook on Feb 1, 2008 15:39:12 GMT -5
1/31 Upper accessory
Front raises w/ straight bar 4 sets
Rear delt work lying on the chest supported row...I think these are called something like maybe a rev-fly or something like that? 4 sets
Decline's bar x 10 135 x 10 185 x 10 225 x 10 275 x 10 225 x 16
Had to go Punkin was hungry and we had steaks to cook!
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Post by Greg Crook on Feb 4, 2008 10:25:41 GMT -5
2/3 Speed squat
Sharon & I did this Ab crunch machine and worked obliques to warm-up, 3 sets each
Speed squats...15" box bar x 10 x 2 sets Added green bands bar x 3 145 x 3 W/ green & purple bands 225 x 2 315 x 2 x 6 sets 365 x 1 405 x 1
Seated rows 4 sets
Pulldowns..palms facing 2 sets
Called it to go ride my 4-wheeler with my little girl. This was a great workout, Sharon and I only rested long enough to change weights...faced paced and hard working, it was perfect.
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Post by Greg Crook on Feb 5, 2008 8:58:22 GMT -5
2/4 Speed bench
Warmed up with plate raises & face pulls w/ the blast straps 4 sets each
Speed bench w/ 70lbs of chain 135 x 3 225 x 3 x 4 sets 245 x 3 x 2 sets 275 x 3 315 x 1
Band tricep pressdowns 100 total reps, I've improved alot on these. I got them in 6 sets this time 4 of which were sets of 20, never done that before.
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Post by Greg Crook on Feb 7, 2008 8:54:57 GMT -5
2/6 Dead-lift
Standing Ab work 4 sets
Rev-band Dead-lift. Our set-up only deloaded the be 40lbs if that. The lifter had all the weight at the knee's so the help wasn't there long. 135 x 5-6 x 2 sets 225 x 3 315 x 3 405 x 3 515 x 1...ugly! 515 x 1...better, got my "kill ya mama" music going and got mad 545 x 1 585 x 1...a conventional PR
At this point I followed my rule. I felt like I could have given 600 a go but the rule states "take what I think I can pull and lower that 10-15lbs" which leaves me with 585 and thats what I got. I can make a good decision once in a while!
Pull-ups w/ a 20lb chain around the neck...Rampage Jackson style. 4 sets x 5...I was hoping for 6 reps per set but it just wasn't there. I want to work up to sets of 10. Another baby step project for me.
lesson: I can't pull sh*t unless I'm pissed!
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blue
Gym Bag Carrier Member
Posts: 64
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Post by blue on Feb 8, 2008 6:37:55 GMT -5
Good job Greg. The reverse bands are great for teaching you to pull back instead of up.
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Post by gopostal42 on Feb 8, 2008 9:56:57 GMT -5
Good job Greg. The reverse bands are great for teaching you to pull back instead of up. amen poppa
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Post by Greg Crook on Feb 8, 2008 12:22:29 GMT -5
Thanks Buddy, I really liked them, I'll probably use them every other time or so
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