Nice DL! except for the false metal.

ty

As far as that music goes, I dont know how to put my own music into the Youtube editor. I just picked one of the few groups I recognized out of a big list. Does anyone know if its possible to pick your own music to put into Youtube editor?

http://www.youtube.com/watch?v=RrFs3tIyC0I

^bench press 275*2 - a bit wobbly, but the left shoulder definitely feels better than last week, chins + 2 chains, chained floor press 235*2, blast strap rows, DB bench 95*6

3/7

squat
55*10, 145*8, 195*5, 245*5, 285*5, 315*5

RDL
145*10, 235*5, 10, 5, 10

DB step ups - 14" box
2-60lb DBs*10, 10, 10

Tried something a little different tonight. I'm trying out a shorter workout with higher reps, less rest between sets and lighter weights. I do not like it so far. It feels too much like cardio. I just felt tired towards the end and my muscles did not feel all that stressed.

mobility 7:01
weights 7:24
finish 8:23

What's the game plan if you fail(or tear something) on the floor presses?

I too have an affinity for taco seasoning and beef

let weight fall upward, bar never reaches face level. don't be scared. like holding an umbrella pointed at your face with a fully extended arm and pressing the button. scary but pretty safe.

http://forumserver.twoplustwo.com/sh...&postcount=408

In regards to what Miles says, sort of like that, but it doesnt really even fall. It rests on the chest and gets slowly rolled towards the neck. As I mentioned before, it is pretty uneventful.

I just reread what you asked txdome. I thought you were talking about benching. I'm not going near failure with the floor presses and if worst came to worst, I'd roll it down to my hips.

3/9

DL
235*8*2, 325*3*2, 375*2, 415*1*2, 465*1
I got that "kicked in the nuts" feeling again doing these. I read something in my trigger point book that leads me to believe its a problem in my right adductor magnus. I'm going to the chiro today, so I'll talk to him about it. Hopefully its just trigger points and nothing is torn or anything.

Surprisingly, I only get that feeling when I'm DLing convetionally, not with my feet spread wider doing squats or trap bar DLs.

trap bar DL + 45 lbs of chains
350*5, 440*5*2
The last set was hard to get 5 reps, but my form was pretty solid and it didnt hurt at all.

The problem I'm having is a nerve that only gets pinched when I squat down with my knees close together while lifting >450 lbs. The more reps of heavy conventional DLs I do, the worse it gets. I need to stop doing conventional DLs and switch to sumos.

Its going to take a while to get my sumos up to par with the conventional DLs because I think my adductors are too weak. I'm thinking I need to do a lot of sumos and wide stance squats to help with this.

Anyone have any comments?

I would be willing to bet that your sumo isn't as far off as you think it is, if at all, tbh.

Just start doing them imo.

Funny thing is, on 3/4 (when I pulled 485 for a PR), I did all my warmups up to 415 sumo style. I attempted 465 sumo style and there was no way that was getting off the floor. I just did them sumo style because I feel more comfortable with my knees out. Not coincidentally, I didnt get that "kick in the nuts" feeling that day. In the back of my mind, I thought I might if I would have gone heavier than 485 or more reps at that weight. Now I know I would have.

I've been reading that Wendler 5/3/1 stuff and I think I'm going to do at least some of that for a while. This seems like as good a time as any to start doing the DLs that way. I might do bench, squat & sumo DL and skip the overhead pressing because of my left shoulder.

If I set my max sumo at 450 in that program, I wont be pulling more than 385 sumo style for at least 7 weeks. Maybe I'll continue to do the heavy trap bar DLs as one of my accessories. Maybe I'll be pulling 500+ with a conventional bar (sumo style) in a couple months that way.

I might as well post this here too: I talked to my chiro about proteolytic enzymes today. He suggested Wobenzyme - 4 to 6 a day. Apparently thats available over the counter. He hasnt used or prescribed the brands you mentioned to me.

Got back from a week in Cozumel yesterday. While I was there, I ate too much and didnt exercise enough. I swam a bit and walked around, but that was it. The hotel "gym" consisted of a room about 8' x 12' that had a treadmill, a bike and an elliptical machine - I didnt use it. I gained ~6 lbs. Lame.

I went fishing one day and hooked a monster grouper. I fought it for ~10 minutes. When it got a few feet from the boat, it spit out the hook. The guide estimated it at ~80 lbs, which is massive for that type of grouper apparently. It would have been a trophy and was by far the biggest fish I have ever hooked. My forearms got a hell of a workout anyways



3/19 - Modified Wendler 5/3/1
sumo DL
235*10, 265*5, 305*5, 355*5

neutral grip chins
8, 6, 6 (wanted 20 total reps)

trap bar DL + 45 lbs of chains
350*8, 7 (wanted 15 total reps)

After that, my neck tightened up and gave me a massive headache. I figured it would be best to stop. I spent too much time over the past week with my head hanging down (bad posture) while I was reading books. Hopefully this goes away quickly.

Recovering from vacation is brutal. I was out of lifting 11 days and first day back was rough.

Hope you had a good time though!

yeah, I noticed you posted a pic from England - nice! We had a good time, but losing that fish is a huge disappointment.

Last night after I got rid of the headache, I finished the accessory work:

face pulls - 75*15*2
prone row to external rotation - 10
shoulder I T & Y - 10 each

3/21

bench press 5/3/1, week 1
55*15*2, 145*5, 180*5, 210*5, 235*7 (had 1 or 2 more reps left in the tank)

cable row
180*12, 10

floor press + 45 lbs of chains
195*6, 6, 5, 3

tall kneeling PNF D2 flexion
25*10*2

decline bench skull crushers with curl bar (yes, this is legit)
60*10*2
I used to do a lot of flat bench skull crushers 12+ years ago. I'm quite sure they helped my triceps get very strong, which helped my bench a lot. The reason I quit doing them is because I had some elbow issues, plus they are not easy on the shoulders.

The other day I read something about the decline version being a good exercise for your shoulders because they work the long head of the tricep without putting strain on the shoulders. I can confirm this is true. Also, they seem to put way less stress on the elbows. I'll be doing more of these.


tall kneeling cable lift
25*10*2

mobility start - 6:35 (did upper body stuff only, but did 20 reps of each instead of 10)
weights - 6:46
end - 7:54

Side note - in between several of my sets that worked my triceps hard, I blasted them with this: http://d-m-s.com/product-info/

That little thing is awesome. Its like a miniature jackhammer. I would not have been able to do the work I did tonight (and feel good after) without that thing because my triceps used to get so stiff when I'd work them hard - they would cramp up too much to do that much work and/or cause elbow problems. That thing loosens them up better than anything else ever has.

3/23

squat - 5/3/1 week 2
55*10, 145*5, 195*5, 235*3, 260*3, 300*3, 340*4

RDL
145*10, 225*5, 285*5, 325*5*2

DB step ups - 14" box
65 each hand * 12, 12, 10 per leg

KB swings
62*20*3

MB slams
15*5

Curious to see how you'll do on 5/3/1, considering the pretty up and down responses it's gotten from guys who've tried in H&F. Good luck.

The first week everything seemed really light.

A lot of this is something that isnt all that far off from stuff I made progress with a long time ago - the idea of working up to one (sort of) max effort set. I'm pretty sure I'll end up making some progress.

5/26

DL (sumo) 5 3 1 week 2
235*5*2, 285*3, 325*3, 365*6

chins - neutral grip
8, 7, 6

trap bar DLs with 45 lbs of chains
400+ chains * 6, 6, 8

face pulls
85*10*3

no money with purple band
10

I T & Y
10 each

6:49 mobility
7:10 weights
8:23 done

5/27

I'm going to do this:
http://www.t-nation.com/free_online_...0day_challenge

Since I cant quite do 10 pullups, I'm starting out at 1 rep each exercise.

1 chin
1 pushup
1 lunge each leg

Thats interesting. Gonna be a rough first week.

March, May, whats the difference?

Khalyn - I was going to mention something about that article to you if you didnt notice it here - one thing I think you might want to consider is balancing all those pushups you're doing with some pulling stuff. That would be healthy for your shoulders.