Doug's Ultimate G-Flux Log - Page 6 - Health and Fitness Forum

They're part of my general scapular retraction work.

I do them super light (<50%) and slow and just focus on using my lats while keeping my scapula retracted. Done that way they supposedly can help to correct shoulder imbalances. It took me awhile just to be able to do the motion, so I used to have pretty bad anterior bias.

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07-30-2010 , 09:11 PM

#128

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

I see. Wasn't aware you were doing them for that purpose. I'll probably start throwing some of these in for warmups for vertical movements and for shoulder health (I usually just do a shrug on the pulldown).

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08-01-2010 , 07:26 PM

#129

Doug Funnie II

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8-1
Max Effort

Squat- 154x5, 198x3, 242x2, 264x1, 286x1, 309x1, 329x1, 344xf
Bench- 135x3, 175x3, 185x2, 195x1, 205x1, 215x1, 225x1
DL- 242x2, 309x1, 353x1, 397x1, 407xf

Bleh. Just didn't have it today.

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08-03-2010 , 09:43 PM

#130

Doug Funnie II

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8-3
Lower Body Volume

Box Squat- 135x5, 185x, 225x2, 245x2, 265x2, 285x5x4
Tibialis Anterior Curls- 3 sets
Snatch Grip RDLs- 154x5, 198x3x3
Hamstring Curls- 130x6, 140x6, 150x3
Leg Raises on a Swiss Ball- 3x15

Box squats were moderately challenging. My snatch grip strength is oddly weak. I can double overhand 385 no problem, but snatch grip starts to fail in the second rep at 198. Might consider getting some straps.

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08-03-2010 , 11:15 PM

#131

HalfSlant

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First time reading this log. Very nice lifts sir! Jealous of your squat depth.

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08-04-2010 , 07:52 AM

#132

Doug Funnie II

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Thanks. I'd gladly give up some depth in order to make some progress though. Grrr.

I've been eating like crap recently, which is ending today. More protein, less fat. Also my gym is closed from the 6th until school starts in September, so I may have to check out that gym that Bruiser posted, hopefully for 1-2 days a week. My GFs apartment has a crappy gym with some DBs and a smith machine, so maybe I can get some work done there.

I'm seriously considering trying some bench stuff on a smith machine if anyone has any ideas.

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08-04-2010 , 01:56 PM

#133

theBruiser500

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nathan, come to this gym total sports performance in everett, it is completely amazing. some bear was doing a sled pull today with maybe 20 plates loaded on it.

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08-04-2010 , 03:12 PM

#134

Doug Funnie II

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Quote:

Originally Posted by theBruiser500

some bear was doing a sled pull today

http://www.hulu.com/watch/18561/its-...hia-hes-a-bear ?

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08-04-2010 , 05:35 PM

#135

theBruiser500

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i don't have an account won't let me watch cause it is for "mature" audiences. JUST COME to the gym, free week pass, just $150 for three month membership. i was getting bored with my workouts but now i am going to base them heavily on tire flips, sledhammer to tire, sled pull, sled push, and more! i want to get them to teach me the stones!

if you come we can do tire battles, it will be so boss : )

Last edited by theBruiser500; 08-04-2010 at 05:59 PM.

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08-04-2010 , 06:35 PM

#136

Thremp

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I'd troll for years if Doug ever lost anything other than a **** sucking contest to Brusia.

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08-04-2010 , 09:37 PM

#137

Doug Funnie II

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I'll prolly check the gym out on Sunday when I do max effort, but it's really not a realistic option for weeknights.

Quote:

Originally Posted by Thremp

I'd troll for years if Doug ever lost anything other than a **** sucking contest to Brusia.

LOL why do I feel like me flipping vs. bruiser would be akin to wrestling a girl in high school? I'd prolly just have to decline the challenge. My cardio is so bad I'd pass out after about the 3rd flip.

8-4
Upper Body Volume

Wide grip bench paused- 135x5, 165x3, 185x5x4
Pendlay row- 154x12x3
Cable row- 12, 9, 6
Triceps extensions- 3 sets
BB EZ bar curls- 88x7, 6, 5

Back was too thrashed to do any heavy rowing. Bench wasn't too bad but will prolly start microloading and trying for 5x5.

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08-04-2010 , 10:17 PM

#138

theBruiser500

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I agree that Dough is strong and disciplined but don't count me out, I might be able to beat him in something someday. Also Dough, consider the 6 AM gym option : )

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08-05-2010 , 07:52 AM

#139

Thremp

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I was trying to explain to someone in the gym that doing doubles of clean and jerk is like cardio cause they take so long to complete, also cause I'm a nub with my breathing. I was too winded to explain this until like 3m later.

lolcardio.

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08-07-2010 , 12:13 PM

#140

Doug Funnie II

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8-6
Recovery

Power Cleans- 88x3, 110x3, 132x2x2, 154x2x2, 164x1

Deadhang Chinups- 12, 11, 10

Hang Power snatch- bunch at 88

Chest supported RD flyes- 3 sets

Wore wrong underwear so couldn't squat. Powercleans were meh. Videos to come.

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08-07-2010 , 12:47 PM

#141

Thremp

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Why didn't you just take your undies off?

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08-07-2010 , 03:32 PM

#142

Doug Funnie II

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Powerclean 2x154

I'm pretty rusty so comments welcome.

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08-07-2010 , 03:37 PM

#143

Thremp

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Stop jumping backward.

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08-07-2010 , 04:50 PM

#144

Parlay Slow

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Jumping backwards isn't anything to worry about.

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08-08-2010 , 06:05 PM

#145

Doug Funnie II

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Hyachachacha what kind of gym closes at 2 on a Sunday? Might get a body building type workout in at my gfs gym later tonight.

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08-09-2010 , 08:31 AM

#146

Thremp

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Quote:

Originally Posted by Parlay Slow

Jumping backwards isn't anything to worry about.

?

Jumping backward = suboptimal bar path

I can't really tell how bad it is since its a slightly off center angle, but I can't think of any reason someone would want to develop a habit of jumping in any direction.

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08-09-2010 , 10:22 AM

#147

Parlay Slow

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I'm not sure about the reasoning, but it is a commonly taught technique.

From Dreschler's Encyclopedia of Weightlifting, "Roman suggests that [jumping backwards] makes it more difficult for the athlete's movement to be precise and for the bar to be brought under control. A number of Bulgarian coaches, however, are very persuasive defenders of the style. It should be noted that many world records have been established by lifters using this style".

Broz has Pat lifting like this. Rob stays in one place.
Pat power clean
Pat snatch
Rob clean

Anyways, if a lifter is jumping backwards a bit on his pull, I don't think it's something he needs to immediately fix.

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08-09-2010 , 11:20 AM

#148

Thremp

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Thank you. While I don't really agree with the teaching cue, I stand corrected on whether its an issue that need to be fixed.

The Mendes snatch video is pretty lol. His later attempts have only a few inches of backward jump vs the ones you linked.

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08-09-2010 , 04:41 PM

#149

Doug Funnie II

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I was under the impression that the jump back happens with the power clean and not nearly as much with the full clean because of adjustments the body makes in anticipation of receiving the bar higher.

In Pat's full clean videos he doesn't jump back nearly as far as when he powercleans. When I get a chance to do these again (3 weeks) I'll get video from a better angle.

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08-09-2010 , 06:42 PM

#150

Doug Funnie II

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8-9

Pullups- 12, 9, 8
Smith Machine Bench- 45sx5, 70sx5, 90sx3
weighted back extensions- +60lbs x 10, +80lbs x 10, +100lbs x 10

There's no way I can get to that gym Bruiser goes to on weekdays with my new commute. I had no desire to lift today, but hopefully tomorrow will be better and I can plan an attack.

I'm thinking arms and hamstrings 3 days a week since I can't really do anything else.

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