cookie's powerlifting and golf log - Page 8

The blowout happened somewhat low in the bench and the safety bars + spotters did a good job, I felt it sligtly on my left pec, the side it blew in. I guess my arch kind of collapsed when it blew, thus putting me bellow the safety bars.

Quote

10-22-2008 , 06:13 PM

#177

shemp

Carpal \'Tunnel

Join Date: May 2003 Posts: 7,624

When I look at the shirt I think of all the torn pec x-rays I've seen on the net.

Quote

10-22-2008 , 07:26 PM

#178

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Power Unlimited in 100+ inches

Quote

10-23-2008 , 12:56 PM

#179

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Thursday 23-10-08
Bench
25x50 CG
13x50 Illegal wide (safety bars blocked)
20x50 Illegal wide

Fatman pullups, varying grips
8 7 7 7 7 7 7 7 7

DB Flyes Flat 9 kg
15 15 15 15 15 15 15 15

Roman chair situos
10 10 10 10 10

Lying pulldown
10x45 45 45 45

Did a bit to much work, and forgot my phone at home so couldnt time the work well enough

Quote

10-24-2008 , 02:06 PM

#180

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Friday 24/10/08

Squat
2x10xbar
2x5x50
2x70 90 112,5(belt)
8x3x90(belt)

Pause squat
2x5x60 count to 5 in the hole

Abductor cable
15x5 10 10 15

GHR:
8
8x5 5 5
5x5

Reverse Hypers
5x10x25

Abs on ball + db
10x42,5 47,5 47,5 32,5 32,5

Ukranian DL
2x20x55

Quote

10-26-2008 , 06:56 PM

#181

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Missed my work out today because of being hungover. . .

Quote

10-26-2008 , 06:59 PM

#182

ActionJeff

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 7,657

I basically don't go out on Saturday night anymore because of deadlifting. I may need to change up my schedule.

Instead I get drunk during the week and miss homework, lol

Quote

10-27-2008 , 02:20 PM

#183

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Morning BW 90.7

My traiing partner ditched training today for some work related stuff, sucked.

Monday 27-10-08
DL:
2x5x60
5x100
-belt-
2x130
2x160
-no belt-
4x3x130
-belt-
4x3x130

Curcuits 8 reps
Stiff dl 90 90 90
BOR 60 60 60
Under lat 65 65 65
Arch GM 70 70 70

Speed bench double medium band 11
5x3x105 pinky
3x3x125 comp grip

Quote

10-27-2008 , 03:05 PM

#184

ActionJeff

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 7,657

how do you do your SLDL? I haven't done them and instead did RDL

was this workout hard for you? My lats and lower back are still stiff and sore 2 days after and some incline pressing yday made me way sorer than normal so my recovery is just ****ed from this program. No more lifting day after Coan for me.

Last edited by ActionJeff; 10-27-2008 at 03:13 PM.

Quote

10-27-2008 , 05:50 PM

#185

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

SLDL: Dunno, straighten my legs grab the weight and pull?

I dont feel very wasted.

----

Im bored with poker again... bahhh

Quote

10-27-2008 , 05:53 PM

#186

ActionJeff

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 7,657

Oh. With completely straight legs, it's not even close to possible for me to SLDL without rounding my entire back. Maybe I should do them from a power rack.

Quote

10-27-2008 , 05:58 PM

#187

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Go lighter?

Quote

10-27-2008 , 05:59 PM

#188

ActionJeff

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 7,657

It's not the weight, it's just not biomechanically possible unless I bend at the hips or lower my back to an angle below parallel to the ground. My arms aren't long enough

Quote

10-28-2008 , 03:41 AM

#189

Pumpui

banned

Join Date: Oct 2007 Posts: 1,517

no SLDL you have to bend your knees marginaly. no straight knees.

EXRX.Net fish

Btw cookie, come down here.. 10k satang HU golf match

Quote

10-28-2008 , 01:26 PM

#190

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Tuesday 28/10/08

Todays work
Light band GMs
9x15reps

Walking lunges
10x13meterx12,5kg dbs

Abs
Went crappy, have to find a good highrep exercise.

Some random junk, did 10x110kg squat on high box...

GMs + Lunges went very well with the intentity Im going for rest was meh. I need to plan it all a bit better imo.

Quote

10-28-2008 , 02:57 PM

#191

ActionJeff

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 7,657

doing any lower back work the same week as the Coan seems pointless unless it is to aid in recovery imo

Quote

10-28-2008 , 09:22 PM

#192

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

My tuesday and thursday WO are mostly for the whole doing something more than just being. 8 km cycling + some light intense work seems good for that. And to be honest, there is no way I would get on the bike if it wasnt to go somewhere.

Quote

10-29-2008 , 02:59 PM

#193

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Wed 29/10/08
BW 91.0

Bench
3x80 90 100
F42 red loose today
150miss wtf.
3x130
2x142.5
7board pinky
5x130
3x142,5
3x150
2x160

DB rollover ext.
12x12,5 15 17,5 7x20, 12x15

Chest supp rows
10x20 30 32,5 35 35 30

Chest supp shrugs
10x40 40 40 40

Front-side-rear raises
3x6-6-6x9

Facepulls
3x20x20

Pin locoouts 7 pinky
8x90
3x120
3x140
1x160

Ive ordered new shirts, but they havent arrived yet... I have to try one of them next time, the 42 was really really loose today...

Quote

11-03-2008 , 03:09 PM

#194

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Friday
squat 2x120 belt
8x3x97,5 belt
pause squat
2x5x65

Adductor cable
10x15 20 20

GHR
8xme 5 5 10, 10xme

Reverse Hypers
5x10x30

Abs on ball
5x10x42

Ukranian DL
2x20x60

bench
25x60
1x60
15x70

Quote

11-03-2008 , 03:12 PM

#195

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Sunday 2/11 08
Light band (1) bench
10x3x65
Decline lockout
5x120 130, 3x150pinky

Light band pushdown
3x40 45 .... 70

Chest supp rows
4x8x40

DB ext on ball
10x15 15, 15x12,5

Quote

11-03-2008 , 03:15 PM

#196

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

monday 3/11 08
DL
2x5x60
3x100
1x140
2x170
6x3x140

Cuircuits, 8reps:
- stiff dl 100 100 100
- BOR 60 60 60
-Under lat 70 70 70
- Arch GM 60 60 60

Standing crunches belt cable
10x70 80 90

Dimel DL
2x20x50

Next weeks DL day is going to be interesting imo.

Quote

11-03-2008 , 04:46 PM

#197

theblackkeys

Carpal \'Tunnel

Join Date: Sep 2006 Posts: 7,208

ukranian dl?

Quote

11-03-2008 , 05:51 PM

#198

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Quote:

Originally Posted by theblackkeys

ukranian dl?

Quote:

Ukrainian Deadlifts
I was talking about training to my Ukrainian friends S. Naleykin and Konstantin Milyutin about special leg and lower back training. They said they do not do any special leg work, but they should. Konstantin told me while visiting Westside that they did 3 sets of 20 reps standing on two benches holding a 70 K, or 154 pound, kettlebell. After looking at the backs of their fellow lifters, I was intrigued. We started doing them and they blew us up. I tried sets of 20 reps in one workout with 53, 70, 88, 106, and 140 pounds and back to 70
pounds for a final set. This was too much volume, but I bought a 195-pound stone with a T-handle, and 3 sets of 20 reps worked very well. Stand on boxes or benches, round over, and perform the reps. The wider the feet, the more glute work; the closer the feet, the more lower back. Milyutin pulled 730 at 220, and Naleykin made 750 and almost 790 at 198. Remember, they use 154 pounds for the reps. We have several 800-pound deadlifters using 195 pounds.

From http://www.westside-barbell.com/articles.htm => June - 08 - Lower Back