chilly is only entertaining to non-Viking fans. This is hell for us fans. 90% of Viking fans detest the moron. I cant believe our owner extended his contract last year. I wanted the jackass fired during his first season when I figured out he was clueless. Moss figured out chilly was incompetent in a hurry, which is why he caused trouble.

Sorry, watched the Cardinal-Viking game today and it is just too good. The game itself was pretty good, with Favre digging them into a hole with bad turnovers then leading them to victory, and this was only enhanced by the knowledge Harvin nearly beat up the coach a couple days before.

I am sure by this point the NFL has demanded to the Viking's owner he not fire Childress, him and Favre are just too perfect together when it comes to good drama and good for ratings NFL drama.

Let's move the Viking's discussions to this thread please:

http://forumserver.twoplustwo.com/15...4/index51.html

I, along with a lot of other people who follow them closely, have posted a lot of interesting stuff over there. You guys are all welcome to join in.

Family stuff kept me from working out yesterday, which was mildly disappointing.

11/7

Trap bar DL
170*10, 260*6, 310*3, 350*3, 400*2, 440*2, 490*1, 510*2 <- that was hard

speed DL
370*3*8 <- that was harder.

lat EQI - 45s*15lbs
flye EQI - 45*15

I was going to go lighter on my RDL, etc circuit, but after doing one rep at only 220 on an RDL, I decided that my low back had already had enough for the day & skipped the whole circuit. That was a little disappointing, but not totally unexpected since this was probably the most volume I ever pulled in one workout, plus I didnt do squats at all last week due to that class I took, so its ok. Next week's DLs will be interesting because I'm supposed to do 540*2 with the trap bar and 400*3*8 with the straight bar. I dunno if thats possible or not, but I'm gonna try.

sick speed DL's. I actually thought that that was the most important part of the program. It's a good way to get in fairly heavy volume without burning yourself out.

Thanks. I was burned out at the end of those. I think I got every last rep I could have. The hardest part of the speeds is only 90 seconds between sets.

11/9

squats
40*10, 130*9, 180*5, 220*3*2, 270*3, 310*3, 330*3, 340*3
I did these with my hands spread wider and the bar lower on my back than ever before. It was much easier on my legs & hips, but I kept feeling like I was going to tip over and it cranked on my wrists & shoulders a bit. I like the way it felt overall, but we'll see if my wrists & shoulders are ok after this.

vids coming later, please critique

Since my low back couldnt handle the circuit I had been doing after the DLs a couple days ago, I figured I should do it today.

Circuit - RDLs, bent over BB row, reverse grip lat pulldowns, arched back good mornings, 90 seconds between sets

RDL - 270*8*3
bent over row - 172*8*3
reverse grip lat pulldowns - 250*8*3
arched back GMs - 132*8*3

flye eqi - 15*45
lat eqi - 15*45

blast strap ab fallouts
10, 10

squat 310*3

squat 330*3

squat 340*3

Squats look good, with the exception of your knees sliding forward. Looks like you basically sit down instead of leading back with your ass, which means knees sliding forward is pretty much inevitable. Your hip drive will improve if you fix this as well.

Thanks for the comments. That gives me something to think about/work on.

11/11

shoulder horn
5lbs * 10 reps

bench press
40*15, 130*10*2, 180*5, 220*3, 240*3, 260*3
Everything over 200 lbs was paused except for the very last rep.

cheat curls
40*10, 90*8, 110*6, 130*5, 150*5
My forearms & biceps cant handle strict form curls with a barbell and lighter weight (due to muscle adhesions that I havent been able to get rid of yet), but these felt ok on the arms. I'll probably continue to do them. Thanks to Gorilla4Sale for shedding light on why this is a good exercise.

dips
8, 8
going to ease back into these & see how the shoulders feel before increasing volume or adding weight

palms fwd pull ups
6, 5

skull crushers
15*12, 55*10, 75*8

tall kneeling PNF D2 Flexion
25*10*2

tall kneeling cable lift
25*10*3

flye EQI
15*45

lat EQI
15*45

11/13

Trap bar DLs
170*10, 260*6, 310*3, 350*3, 400*2, 440*2, 490*1, 520*1, 540*2 PR*2!
540*2

"speed" DLs (conventional)
400*3 reps *4 sets, had to lighten the weight up to continue, 310*3*4

Circuit - RDLs, bent over BB row, reverse grip lat pulldowns, arched back good mornings

RDL - 220*8*3
bent over row - 122*8*3
reverse grip lat pulldowns - 250*8*3
arched back GMs - 132*8*3

flye eqi - 15*45
lat eqi - 15*45

11/15

squat
40*10, 130*8, 220*5, 270*3, 310*1/ low back tightened up.

Two bad things - I waited way too long (15-20 minutes) between sets because I was helping my daughter learn how to lift. Also my low back had not fully recovered from the PR *2 trap bar DL from two days prior - I still have DOMS from that today. Bad combo. I thought about what else I could do, and the only thing that made sense with the way my back felt was walking on the treadmill.

45 minutes on treadmill. sigh.

11/17

Thought I'd do some lighter squats since it did not end well last time.

squats
40*10, 130*8, 180*5*2, 220*5, 270*6, 270*10
That actually wore me out.

bench
45*15*2, 135*10, 185*5, 225*5
My shoulders do not like benching after squatting.

lat pulldowns
125*10, 200*10*2

blast strap rows
10, 10

tall kneeling PNF D2 Flexion
25*10*2

tall kneeling cable lift
25*10*2

lat EQI
15*45

flye EQI
15*45

Congrats on last week's DL PR, by the way...

Thanks

11/21

trap bar DL
170*10, 260*6, 310*3, 350*2, 400*2, 440*2, 480*3*3. The third rep of the third set @480 was easier than the third rep of the first set. I guess I had just got all the way warmed up.

speed DL
340*8*3
I noticed after I did 8 sets that my program had only called for 3 sets I guess this is some kind of de-load week or something. Oh well, I did not feel as spent after this as I did after the two previous weeks of speed DLs.

The rest of this stuff was not in a circuit as it was previously.

trap bar shrugs
295*5*3

RDL
220*5, 270*5*2

barbell rows
130*5*3

lat pull downs
250*5, 280*5*2

good mornings
132*5*3

flye EQI - 50 sec * 15
lat EQI - 50*15

11/25

squat
I went back to high bar and it felt really good on my shoulders, elbows, wrists and upper back. After talking about this with Redmen, I figured I should listen to my own advice.

40*10, 130*8, 180*5, 220*3, 270*3, 310*3, 350*3 - this felt relatively easy, and my pr was 370, and I had plenty left in the tank, so I figured why not go for a new PR.

400*1 - 8 plates on a 40 lb bar - woot!

350*3 vid link I cant seem to squat without having my knees go forward. Is that because I'm doing high bar squats maybe?

400*1 vid link

KB swings - 1 minute on slow treadmill between sets
44 lbs * 12 reps * 2 sets
62*12*3
70*12*3
80*12*2

DB step ups
60*6, 70*5, 75*5

flye EQI
15 lbs * 30 sec

lat EQI
15*30

MB slams - 30 seconds on slow treadmill between sets
15 slams * 10 sets

Nice! How does that compared to your low-bar 1RM?

Thanks.

340*3 from a couple/few weeks ago was the most I did low bar style - I felt like I could have done a lot more weight if everything had been feeling as well as I did today, but I never got to the point of attempting a max low bar squat. I dont think I ever will after today......... Unless something drastically changes in my shoulder, elbow and wrist mobility/flexibility.

sweet home gym setup

cha- Knees look fine to me, especially if there isnt any pain. I've been told I should just get the knees further out to begin with if it is a problem, but what you are doing looks standard (again, to me lol). sick PRs this month! congrats.

thanks guys

11/29

My upper back on the left side, kind of under the shoulder blade, was kind of strained after the last workout. I dont know if it was from the heavy squat or from the KB swings because it didnt flare up until quite a while after the workout. It was something more than DOMS and something less than a pulled muscle, so I laid off lifting for a couple extra days. I did my rolling routine last night and again before working out tonight. I think that all helped. It felt pretty good tonight.

trap bar DL
170*10*2 (one extra warmup set with light weight tonight - I might continue doing that)
260*6, 310*3, 350*2, 400*2, 440*2, 490*1, 510*2 (no belt for these tonight - it felt good)

speed DLs
360*3*3 (no belt, felt more like speeds than they have before)

shrugs
310*5*3

RDL
270*5*3

barbell row
150*5*3

reverse grip lat pulldowns
280*5*3

good mornings
150*5*3

Since I basically skipped my bench press workout this week, I figured I should do at least a few sets of something productive for the chest & triceps.
blast strap push ups
10, 12, 12

flye EQIs
15*35

lat EQIs
15*35

12/3

squat
40*10, 130*8, 180*5, 220*3, 270*3, 310*3
I was feeling good at that point and loaded up 360 intending to do at least one set of 3. I dropped a piece of chalk on the floor, squatted down to pick it up, and my left knee froze up. That has happened before, and more severe than this time, but I figured it would be bad to squat anything after that. I just need to do more soft tissue work around that knee.

bench press (the shoulders were fine)
45*15*2, 130*10, 180*5*2, 220*3, 240*3, 250*3 (the 240s and 250s were paused for a short time)

KB swings
12 swings, then 60 seconds on the treadmill between sets

44 lbs*12*2, 62*12*2, 70*12*2, 80*12*4

flye EQI
15 lbs * 45 sec

lat EQI
15*45

MB slams - 30 seconds on slow treadmill between sets
15 slams * 10 sets

what's the carry-over from trap-bar to conventional pull? your speed DLs look close to my max sets so I guess you're just a really strong DLer.

i think there'd be a lot more carryover if he stood on blocks or something to match the height of a barbell. i imagine not training the bottom ~3-4" of ROM you'd get with a barbell is going to make the start position (which is harder already) pretty tough.