1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

MT77's LW Strongman Log

Discussion in 'Fitness Journals' started by MT77, Sep 11, 2010.

  1. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Wednesday 11/3
    5/3/1 week 4 day 2 - deload

    I was travelling Tuesday so I got up early and hit the fitness center at the hotel this morning before breakfast. Got in there at 6am! I must be insane..

    Warmup, 1.5 miles on the treadmill. Did some 1/4 mile intervals, walking, jogging, walking, sprinting, etc.

    Squats in the Smith rack - I hate the Smith rack, feels totally unnatural. The one benefit I exploited today was the ability to adjust my foot position a few inches forward to put more stress on my hamstrings. Typically I'm very quad dominant and I'm working to balance that out.
    135x10
    225x10
    315x5
    315x5
    315x5
    No belt, and this *is* a deload week, so I didn't want to push too hard.

    DB Bench, 50s (heaviest they had)
    x10 @ 15*
    x10 @ 30*
    x10 @ 45*
    x10 @ 60*
    x10 @ 75*

    Tricep pushdowns
    stack x 10 x 3

    Cable Rows, Shoulder Stretches, and done.

    There was this dude there that absolutely cracked me up. He was grunting and screaming like he was in labor during every set. His form was terrible - he managed to do hammer curls using practically all shoulder, with a big swing, and very little bicep. Cable crossovers were very similar. I wanted to offer some advice, but he was so intense about everything I was afraid I might offend him. Too funny.
     
  2. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Thursday 11/4
    5/3/1 week 4 day 3 (deload)

    Still out of town at a tradeshow, but my coworker suggested we hit the gym after breakfast. He says he's close to benching 225 and wanted to give it a try if I would spot him. Now, keep in mind that this is the same Smith rack I did my squats in yesterday, and we know that the guide rails make it easier than an unencumbered barbell.

    Bench
    45x15, x15
    135x7
    185x4
    205x1
    215x1
    225x1 <-- Charlie got this and stopped here
    245x1
    265x1
    275x1
    285x1
    300x1 <-- I'm not going to count this as a PR, because it felt easier than my "real" 275 a few weeks ago.

    DB OHP
    50sx7 x3 sets

    DB snatch
    50x10 per hand alternating x3 sets

    Curlz, cable flyes, etc.
     
    #62 MT77, Nov 4, 2010
    Last edited: Nov 6, 2010
  3. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Saturday 11/6
    5/3/1 week 1 day 1

    5/3/1 "max" weights used for calculations
    Bench 270 (+5lbs)
    Deadlift 470 (+20 lbs)
    Front Squat 325 (+10 lbs)
    Military Press 170 (+5lbs)

    Bench
    45x15
    135x5
    180x5
    205x5
    230x8 <-- I believe two things kept me from improving this number compared to last month. First, the weights on the 3rd and 4th sets were 5lbs higher than last month, leaving a little less in the tank for the final set.. Second, my chest was probably still recovering from the benching I did on Thursday.

    Incline Imbalance Bench
    155(+10) x 8 x 4 sets

    DL
    135x10
    225x5
    315x5
    355x5
    405x8 PR!

    Rack Pulls
    455x3 @ 18"
    475x4 @ 21"
    495x5 @ 24"

    Abs
     
  4. Bt443407

    Bt443407 Active Member

    Joined:
    Jul 16, 2008
    Messages:
    431
    Likes Received:
    1
    Congrats on the PR! I have only managed to get 405x6...it takes a good cardiovascular system for that!

    I'm not familiar with rack pulls. When you say 24", does that mean 24 inches from the ground is where the bar sits?

    Brian
     
  5. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Wait, you've pulled 520 but only 405x6? Interesting. I do my reps as touch & go, so the stretch reflex really helps make reps 2-x easier than if I were to regrip after each one, and the set goes faster. I consider my cardiovascular fitness to be below average; I avoid cardio work like the plague! :lol:

    You are correct, rack pulls are where you start the bar at some height above the floor. It helps to train the lockout portion of the lift, and I've read that heavy partials work to strengthen your bones, tendons, and ligaments.
     
  6. Bt443407

    Bt443407 Active Member

    Joined:
    Jul 16, 2008
    Messages:
    431
    Likes Received:
    1
    On my current bulk I haven't done any cardio..it's been about 5 1/2 months since I have. The 405x6 is limited by that, not the fact that I can't pull it. I'm just too out of breath :lol: I also do "individual reps", I do not touch and go (only on my warm-up set of 10x135). So after about 5 sets I'm usually pretty winded.

    I might try implementing the rack pulls. I feel like the heavier sets of deadlifts are more focused on strengthening my lower body. The hardest part of the pull is the 1st half - the lockout isn't as much of an issue (For me, it's all about breathing properly to finish the lift).

    Good job so far!

    Brian
     
  7. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,324
    Likes Received:
    96
    i'm guessing you just haven't been doing enuff curlz. :p
     
  8. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    :lol::lol: For some reason I always feel like a choch when I do curls, because I'm sort of anti-isolation exercises in general. So I put the "Z" on the end just to kick up the chochiness even more. I've got to do more high volume bicep work though, to keep them from cramping up on my front squats. At least, I'm hoping that might be the solution.

    Thanks Brian and Deja for the support!
     
  9. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Tuesday 11/9
    5/3/1 week 1 day 2
    BW 191

    FSQ
    135x10
    185x5
    215x5
    245x5
    280x4 :( I guess a 10lb jump was too much. Didn't have it today; upper back failed to keep posture and I lost the 5th rep in the hole.

    DB incline bench
    85s x 6 @ 20, 40, 60, 40
    85s x 10 @ 20

    4" Deficit DL with bands
    225+Greens x 10 x 3 sets

    Cbl rows
    122 x 15 x 2 sets
     
  10. chicanerous

    chicanerous Elite Member
    Lifetime Platinum Member

    Joined:
    Feb 1, 2004
    Messages:
    16,364
    Likes Received:
    25
    That might be a solution, but it doesn't help the problem. :D

    If you're still using towels as you were here, that's the issue. You can't help but get a cramp because you're forced to hold on to those towels for dear life. You might try switching at least to a cross-armed grip if you don't have the flexibility for a real clean grip. :nod:
     
    #70 chicanerous, Nov 10, 2010
    Last edited: Nov 10, 2010
  11. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    I've tried the cross-arm thing, just didn't feel as stable as the towels. But you're right, I'm squeezing the snot out of those towels and after 30 seconds things just start to cramp up. What do you think about those sting-ray thingies that fits over the shoulders and provides some support for the bar in the front?
     
  12. chicanerous

    chicanerous Elite Member
    Lifetime Platinum Member

    Joined:
    Feb 1, 2004
    Messages:
    16,364
    Likes Received:
    25
    I've never tried them personally, but I know my gym has at least the BSQ manta ray model. My opinion is that, unless you're also training cleans / power cleans, it doesn't matter how you get the bar comfortably racked on the shoulders, so go for a sting-ray if that's what you got to do.

    However, one thing you might want to play around with is a closer rack position. From your video, it appears that the bar is way too far out on the shoulders. It should be much closer -- resting along the base of the neck actually. Moving the bar closer should give you more stability with both grips, although it's not going to help you squeeze less while employing towels.
     
    #72 chicanerous, Nov 10, 2010
    Last edited: Nov 10, 2010
  13. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Thursday 11/11
    5/3/1 week 1 day 3

    MP
    45x10
    95x5
    115x5
    130x5
    150x7 <-- wanted 9, didn't have it today

    DB snatch
    85 x 5 (per hand) x 2 sets
    75 x 5 (per hand) with my 2" DB handle. Gonna mix in the 2" handles and work the grip a little more.

    MP
    135 x 10 x 3 sets

    Chins
    BW x 10 x 3 sets
     
  14. BJ

    BJ Active Member

    Joined:
    Mar 31, 2009
    Messages:
    2,132
    Likes Received:
    0
    Hey... I've got one of those Manta Ray things... not a huge fan myself. You want mine? PM me a shipping address and I'll send it to you...
     
  15. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Thanks BJ. I think the Manta Ray one is for back squats; they make something called the Sting Ray which is for front squats. But I've decided I'll just work on learning a proper clean grip. From what I've read recently, it should only take a few weeks to get comfortable.

    Saturday 11/13
    5/3/1 week 2 day 1
    BW 195 :eat:

    Bench
    45x15
    135x5
    190x3
    225x3
    245x6 PR

    Incline Imbalance Bench
    155(+10) x 8 x 4 sets <-- getting too easy, will bump this to 165(+5) next week

    DL
    135x10
    225x5
    275x5
    330x3
    380x3
    425x6 PR ~1RM 501

    Rack Pulls
    475x3 @18" <-- this was +20lbs from last week, and these were grinders. Loved it!
    495x4 @21" <-- this was +20lbs from last week, and felt too easy
    545x5 @24" <-- this was +50lbs from last week, and was just a bit too easy. Keep in mind the range of motion for me starting at this height is probably less than 6".

    Very pleased with todays effort and results. I had felt like I had been stale this week, but today I definitely made some good progress.
     
  16. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Tuesday 11/16
    5/3/1 week 2 day 2

    I attempted to use a proper clean grip, but couldn't get anywhere close to a stable position. It hurt my wrists so bad that they were still sore during my dumbbell pressing later. I quickly resorted to my towel grip..

    FSQ
    135x10
    185x5
    230x3
    260x3
    295x4 <-- solid

    DB Incline Bench
    85s x 7 @ 20*, 40*, 60*, 40*
    85s x 10 @ 20*

    4" Deficit DL with Bands
    225 + Greens x 10 x 3 sets

    Cable Rows
    122 x 15 x 2 sets
     
  17. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Update - just as I finished typing the above, I sprinted to the bathroom and proceeded to puke my brains out. Yuck. This was long after the WO was over, I had already showered, etc. I guess I just pushed a little too hard. Ugh. Time to lay down and take it easy for a while.
     
  18. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    So I was up every hour until about 4am, shedding fluid out one end or the other (or both). I feel better now, but I lost 6lbs in 10 hours! Yikes! I'm sore all over, probably from being so dehydrated. My biggest concern is depriving my body the nutrition it needed after a good workout. I just couldn't keep anything down!
     
  19. BJ

    BJ Active Member

    Joined:
    Mar 31, 2009
    Messages:
    2,132
    Likes Received:
    0
    You got the flu?
     
  20. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    I think it was food poisoning. I didn't feel right all day yesterday and had zero appetite. BW this morning was still 188 (down 6lbs from Tuesday morning). We'll see just how badly my strength has been affected during tonights OHP routine.
     

Share This Page