Subject: Re: The 1400 or Bust Log Thu Dec 13, 2012 11:52 pm
vids
Logan Joseph Ghost Dawg
Posts : 224 Join date : 2011-10-30
Subject: Re: The 1400 or Bust Log Fri Dec 14, 2012 11:58 am
KKeough wrote:
Chris Anderson wrote:
Wasn't the end result dumping the bar?
Yeah, I dumped it rather than try to re-rack it. When my legs get really tired, this is actually safer, I guess. People probably thought I failed a rep.
hardcore.. i like to go so hard that i can't rerack the weights, too. that's why i make sure to put collars on the EZ curl bar when i'm preacher curlin. that's also why i move the preacher curl station into the squat rack --- for the safety rails.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Sat Dec 15, 2012 12:06 am
Low Rack Pulls (2" below knee) w/ heavy, light, and monster-mini short bands (I think ~220-250 lbs. at the top) 135x5 225x5 315x4 315x5 315x5 225x15
Barbell Hip Thrusts 235x20 235x20 235x20
Kneeling Squats 135x30 135x30
I'm just going to train my glutes as hard as possible every Friday until I either give this up as a dead end or see progress made on my deadlift lockout.
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: The 1400 or Bust Log Sat Dec 15, 2012 6:53 am
Watch out and make sure you don't become a butthurt cripple like me.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Sat Dec 15, 2012 11:24 am
Chris Anderson wrote:
Watch out and make sure you don't become a butthurt cripple like me.
My glutes are so under-trained that I probably need this. Time to get in that ass, in other words.
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: The 1400 or Bust Log Sat Dec 15, 2012 12:18 pm
Get in dere nice and deep like
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: The 1400 or Bust Log Sat Dec 15, 2012 3:14 pm
KKeough wrote:
My glutes are so under-trained that I probably need this. Time to get in that ass, in other words.
I see what you did there
I noticed your glute movement are all low time under tension, maybe consider something like higher romanian for a longer tension to mix things up
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Sat Dec 15, 2012 8:31 pm
KevinAlvy wrote:
KKeough wrote:
My glutes are so under-trained that I probably need this. Time to get in that ass, in other words.
I see what you did there
I noticed your glute movement are all low time under tension, maybe consider something like higher romanian for a longer tension to mix things up
I want to run the same exercises for a few months and just really focus on good, linear progress. Right now I'm trying to avoid exercise rotation and stick with the same stuff. I usually do a lot of GHRs every month (but not since this last meet, for no apparent reason), and they provide a longer TUT, so I might just try to work more of those in on other days. I usually try for 500-600 per month, but have really slacked on this recently in favor of more lower-intensity squats and squat variants.
But lets say I throw RDLs in. How would you program them? What would the volume/intensity look like? I do this session two days before I pull heavy, which is why I'm trying to avoid movements that won't tax my lumbar, and I worry about a RDL with a slow eccentric doing this. What do you think?
GFou Class II
Posts : 398 Join date : 2011-11-02
Subject: Re: The 1400 or Bust Log Sat Dec 15, 2012 9:45 pm
DAT ASS
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Sun Dec 16, 2012 12:23 am
Subject: Re: The 1400 or Bust Log Sun Dec 16, 2012 2:58 am
KKeough wrote:
I want to run the same exercises for a few months and just really focus on good, linear progress. Right now I'm trying to avoid exercise rotation and stick with the same stuff. I usually do a lot of GHRs every month (but not since this last meet, for no apparent reason), and they provide a longer TUT, so I might just try to work more of those in on other days. I usually try for 500-600 per month, but have really slacked on this recently in favor of more lower-intensity squats and squat variants.
But lets say I throw RDLs in. How would you program them? What would the volume/intensity look like? I do this session two days before I pull heavy, which is why I'm trying to avoid movements that won't tax my lumbar, and I worry about a RDL with a slow eccentric doing this. What do you think?
It's really hard to say without seeing a macro view of your programming. I guess it depends on how you intend to bring this glute strength up. By singling it out to being glutes I'm assuming (and hoping no homo) that you mean hypertrophy, but I think you might struggle to gain mass with a low time under tension and being a lower bf%.
315 2x5 + 220-250 isn't more stressful on your lumbar than a DE day??
It's obviously possible the lack of ghr's has lead to some detraining as well, so maybe just add those back in as a start
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Sun Dec 16, 2012 11:15 am
KevinAlvy wrote:
KKeough wrote:
I want to run the same exercises for a few months and just really focus on good, linear progress. Right now I'm trying to avoid exercise rotation and stick with the same stuff. I usually do a lot of GHRs every month (but not since this last meet, for no apparent reason), and they provide a longer TUT, so I might just try to work more of those in on other days. I usually try for 500-600 per month, but have really slacked on this recently in favor of more lower-intensity squats and squat variants.
But lets say I throw RDLs in. How would you program them? What would the volume/intensity look like? I do this session two days before I pull heavy, which is why I'm trying to avoid movements that won't tax my lumbar, and I worry about a RDL with a slow eccentric doing this. What do you think?
It's really hard to say without seeing a macro view of your programming. I guess it depends on how you intend to bring this glute strength up. By singling it out to being glutes I'm assuming (and hoping no homo) that you mean hypertrophy, but I think you might struggle to gain mass with a low time under tension and being a lower bf%.
315 2x5 + 220-250 isn't more stressful on your lumbar than a DE day??
It's obviously possible the lack of ghr's has lead to some detraining as well, so maybe just add those back in as a start
Mass on my glutes isn't an issue for me (again, no homo, but there are areas in which my mass is severely lacking, and the glutes aren't one). I'm hoping that the higher-rep work will help build strength by the sheer fact that my glutes are under-utilized. So, I'm sort of following the belief that higher-rep glute training can yield strength gains, which is why someone would do a Dimel deadlift (i.e. a RDL for a shitload of reps--I used to do these for two or three sets after deadlifting). Over time, I think I will try to up the intensity on these exercises significantly. After a few months, if it's working, I could treat it like a block and transition from hypertrophy rep-range sets to lower-rep sets over time.
The banded rack pulls probably sound really taxing on my lumbar, but they're not. It's hard to explain, but the huge differential in band tension from top to bottom allows me to do these without really fatiguing my lumbar at all. The bar weight would need to be higher, because by the time the bands really kick in, I'm near lockout. Breaking the weight off the rack is really easy, and certain muscle groups--like my glutes and even my hamstrings and (WTF) abductors--fatigue before my lumbar can.
If I get some straps that can really hold the bar, I might try holding every rep for a pause at the top to increase TUT.
But I'll think about this. I might try this for three months, then modify it further. Right now, I'm trying to do my speed pulling following my heavy stuff on Sundays, but I could do these after that if the intensity were low enough.
Logan Joseph Ghost Dawg
Posts : 224 Join date : 2011-10-30
Subject: Re: The 1400 or Bust Log Sun Dec 16, 2012 12:12 pm
KKeough wrote:
135x50
picturing the range of motion on these:
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Sun Dec 16, 2012 8:05 pm
Subject: Re: The 1400 or Bust Log Sun Dec 16, 2012 8:09 pm
Wow, welcome to the club Jung Dawg. Glad you didn't die. We've had some great .gif material from you guys this week.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Sun Dec 16, 2012 8:32 pm
Logan Joseph wrote:
Wow, welcome to the club Jung Dawg. Glad you didn't die. We've had some great .gif material from you guys this week.
Thanks. feelsgoodman.jpg
Notice this fat motherfucker just walk by as I collapse. He and his fat-fuck buddies were smirking at me--probably because of my hiked-up shorts--as they were walking in. I hope he chokes on his fat-fuck dinner and dies slowly tonight.
Logan Joseph Ghost Dawg
Posts : 224 Join date : 2011-10-30
Subject: Re: The 1400 or Bust Log Sun Dec 16, 2012 8:45 pm
KKeough wrote:
Logan Joseph wrote:
Wow, welcome to the club Jung Dawg. Glad you didn't die. We've had some great .gif material from you guys this week.
Thanks. feelsgoodman.jpg
Notice this fat motherfucker just walk by as I collapse. He and his fat-fuck buddies were smirking at me--probably because of my hiked-up shorts--as they were walking in. I hope he chokes on his fat-fuck dinner and dies slowly tonight.
the hateful jung dawg is my favorite jung dawg
Logan Joseph Ghost Dawg
Posts : 224 Join date : 2011-10-30
Subject: Re: The 1400 or Bust Log Sun Dec 16, 2012 8:53 pm
go ahead and print this out and have it framed, you've earned it
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Tue Dec 18, 2012 2:04 pm
Nobody came to my log and asked, "when will it be my turn?"
Back's been a little tight lately, so I kept this session short (~an hour and twenty minutes). After a really brutal session last week in which I passed out on my last deadlift, I assumed this would be bad, and it was. At least the band tension was around 80 lbs. at the top.
External Rotations w/ very light band x10, 10 x10, 10 x10, 10
We're back in RI for the holidays, so I'm at my old gym, which generally sucks to press in. I can't floor press without fully extending to rack; regardless, everything was fine until 300, which is where form went to shit. But hey, at least my shoulder felt OK, even though any external rotation still hurts.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: The 1400 or Bust Log Wed Dec 26, 2012 8:29 am
One-hundred things that I can do better in 2013, in no order:
1. Make sure I leave for my training sessions on time, not twenty minutes late. 2. Don’t skip any supplement intake (fish oil, daily vitamins, creatine!). 3. Internally rotate my shoulders more on the bench press. 4. Get an appointment with sports medicine for my shoulder and get a diagnosis. 5. Flare my elbows more on my floor press. 6. Drink more water each and every day. 7. Do less snacking on the weeks I come back home to Rhode Island. 8. Train my glute-ham raises harder. 9. Train my glutes harder (continuing from a resolution over the last few weeks). 10. Foam roll consistently. 11. Perform SMR on my shoulder twice a day with my lacrosse ball. 12. Make my diet a bit more anti-inflammatory-friendly (kale, ginger, cayenne need to be reintroduced). 13. Reintroduce more heavy-volume sessions into my reverse-band squatting. 14. Return to more heavy horizontal rowing. 15. Return to more bodyweight pull-ups. 16. Increase my assistance work by about 20% while maintaining the level of intensity. 17. Try to be less affected by what others in my gym are doing. 18. Be more willing to reach out to people stronger than me on the internet. 19. Continue writing my e-book. 20. Avoid higher-carb Greek yogurt, as delicious as it might be. 21. Develop my triceps a bit more. 22. Pay better attention to meet-day nutrition. 23. Don’t allow spotting for others to take precedence over my own training. 24. Get my feet set faster when I walk out a squat. 25. Experiment with lowering my hips further when initiating my deadlift. 26. Wear my elbow sleeves for every training session when my joints are sore; no exceptions! 27. Stop forgetting chalk in the gym. 28. Stop forgetting baby powder in the gym. 29. Buy one new pair of wrist wraps and retire the old Iron-Zs. 30. Talk a bit less about myself. 31. Ask a few more questions about others. 32. Get fifteen people on our team to compete at NASA Iowa States in April. 33. Tell more youtube powerlifter posters that they’re doing a good job and that they should be proud of themselves. 34. Remind people less of what I do well. 35. Buy some long bands. 36. After #35, start doing band pull-aparts again. 37. Do more lighter accessory training at home. 38. Make an effort to visit more lifters and train with them. 39. Eat breakfast earlier. 40. Write more about how I feel emotionally in my logs. 41. Spend more time reading Bret Contreras and learning about glute development. 42. Research German High Volume Training. 43. Perform SMR on my calves so that I can perform kneeling squats better. 44. Learn more about basic physiology. 45. Film more video logs, discussing my experiences as a lifter. 46. Gain 200 subscribers on youtube. 47. Follow others' logs online more closely. 48. Be more patient with people who do pull-ups while I’m squatting. 49. Do my best to put on a well-run intramural powerlifting meet for the University. 50. Break my existing meet PR. Then, break it again. 51. Help at least five new lifters from our team compete in their first powerlifting meet. 52. Help at least five new lifters from online compete in their first powerlifting meet. 53. Spend (a little) less time arguing pointless drivel on the internet. 54. Get a little closer to discovering my niche as a contributor to the powerlifting community. 55. Keep my left wrist straighter while benching. 56. Keep my right shoulder from externally rotating and rolling while benching. 57. If my back’s tight, treat it, somehow, even if it’s just with a heat pad. 58. Work on focusing before a heavy set of squats. 59. Read Kiefer’s carb books, which were given to me by a friend as a gift (and which haven’t been touched yet). 60. Ditto for Supertraining. 61. Compliment the occasional stranger on what they’re doing at the gym. 62. Host at least two UFC nights for our powerlifting team. 63. Get our outgoing seniors something nice for their contributions. 64. Figure out what I want to do with my head while deadlifting. 65. Have an extra pair of wrist straps always waiting at home. 66. Buy more long pairs of socks. 67. Be more vocal in encouraging other lifters when they’re training. 68. Make sure I’m using an unbent bar for squatting. 69. Practice dumping a barbell on occasion. 70. Make sure I’m legitimately pausing all of my bench press reps. 71. Break down the mechanics of my deadlift to see if I can get my shoulders behind the bar earlier in the lift and not lose bar-speed off the floor. 72. Miss fewer heavy deadlifts. 73. Allow myself to have a bit more fun in training. 74. Tell my family more about what’s going on in my training, rather than hide it from them. 75. Do a little more bicep work. 76. Research the efficacy of single-joint quad assistance training; possibly start doing some. 77. Use my compression band a bit more regularly again. 78. Consider introducing activation exercises into my pre-squatting. 79. In fact, consider learning warm-ups for all lifts, besides just performing the lift with the bar. 80. Find an even platform to deadlift on. 81. Be willing to fail a squat on occasion, rather than rack it when it starts to get tough. 82. Don’t be content to let a lift stay stalled-out for a prolonged period of time (see: bench press). 83. Use some low boards occasionally for bench-press training, in addition to my paused benches and floor presses. 84. Keep it simpler. 85. Plan progression for ALL accessory work. 86. In addition, have a better plan for accessory work; stop doing things on a whim in training. 87. In addition, increase my kneeling squat. 88. In addition, increase my barbell hip thrust. 89. Finally test my floor press max. 90. Be more aggressive in being a featured athlete on a “big site.” 91. Chalk my back every time I squat. 92. Be less aimless about my tricep training; do more higher-volume floor pressing and board pressing as assistance. 93. Do 200+ banded face pulls once a week, every week. 94. Get back to doing 500+ glute-ham raises every month. 95. Ask Babyeater to film for me more often, so that I don’t have to worry about setting up a camera when I should be focusing on my lift. 96. Do my VWs and IYTs more often. 97. Film more assistance training for my videos. 98. Witness, in person, someone stronger than me doing things I can’t fathom doing. 99. Try to keep a more neutral spine while squatting. 100. Ask more questions.
Subject: Re: The 1400 or Bust Log 
Thu Dec 13, 2012 11:52 pm
