Re: Pumping Iron with Zemekone and Icehog3
 

:r maybe I will go pick up a golf club today

Re: Pumping Iron with Zemekone and Icehog3
 

I hate how I'm not as active as I want to be in this thread...

Today was my easy day abs, traps, lower back... and some cardio

Off to work...

Side note to the white flood fans... I just saw that there tabs now...

Re: Pumping Iron with Zemekone and Icehog3
 

the only good thing about second shift for me is I can still do cardio in the AM. I didn't do any today instead had a good day with a friend to clear my head.


I hate lifting solo :bh

Re: Pumping Iron with Zemekone and Icehog3
 

I haven't had a lifting partner in almost 20 years...they just slow me down. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

not everybody lifts volvos

Re: Pumping Iron with Zemekone and Icehog3
 

I prefer Chevys.....go USA. :usa :D

Re: Pumping Iron with Zemekone and Icehog3
 

:r ok, not everybody lifts chevys

Re: Pumping Iron with Zemekone and Icehog3
 

Label/Receipt Number: 9101 9216 7700 1003 2380 37
Status: Processed

Your item was processed and left our OAK CREEK, WI 53154 facility on January 18, 2009. Information, if available, is updated every evening. Please check again later.
damn fast now only if they didn't have another damn day off :rolleyes:

Re: Pumping Iron with Zemekone and Icehog3
 

I think I learned something about WF, I took only two scoops today and I feel little the other day when I took 6 scoops I felt the tingles but my heart felt like it was pissed I will try 4 tomorrow and then vasocharge will be here and I will switch :)

Re: Pumping Iron with Zemekone and Icehog3
 

Good chest day...

Gonna go cardio tonight...

Re: Pumping Iron with Zemekone and Icehog3
 

Deadlifting question: I just got back from the gym and had a pretty decent deadlift. Almost 2x bodyweight after not doing it in at least 6 months. So... my question pertains to grip. My legs and back were fine, but my grip kept slipping. I don't lift with gloves, but is it time to start? I was using a bar that is pretty well worn, but it sucked because I couldn't finish my third rep. I'm using an overhand grip with my thumb tucked under my index finger -- not sure why I do that. I think I saw it in a Men's Fitness back when I first got into lifting in high school. So... what kind of deadlift grip do you use? Do you use gloves? How can I improve my grip?

Re: Pumping Iron with Zemekone and Icehog3
 

GhostRyder, lifting with gloves only does one thing and that is pad your hands. Using them will trash your grip strength. It really depends on what you want to do.

I was using a bar that is pretty well worn
This can be a good thing, it will teach you to use a bar with poor notches, making your hands strong.
I'm using an overhand grip with my thumb tucked under my index finger
The grip you are using is called the "hook grip" its used to make your hands stronger, it is one of the more difficult grip styles.
Ditch the thumb under the index finger and just grip it like your squeezing it. Until your hands become stronger. Thumb should be underneath bar for this. Most people use a grip technique called over/under. It allows you to hold more weight. I would use this until your grip strength improves, mainly on the heaviest of sets.
what kind of deadlift grip do you use?
I use the standard overhand grip on light sets then switch to the over / under grip for heavy sets.
Do you use gloves?
No
How can I improve my grip?
There are a lot of grip exercises to do. Pulling without wrist straps and doing all back work without straps. I do plate pinches and Captains of Crush to train my hands.

Go buy some chalk or liquid chalk or something and pull like a man. You will get some calluses from pulling like this on your hands.

Over/under grip
http://img523.imageshack.us/img523/6...7126uk6.th.jpg
Hook Grip
http://img101.imageshack.us/img101/7...4052ac2.th.jpg
Overhand
http://img244.imageshack.us/img244/4...7126ih7.th.jpg
Plate Pinches
http://img520.imageshack.us/img520/7...avisyg3.th.jpg

Re: Pumping Iron with Zemekone and Icehog3
 

Frank,

Thanks for the quick response. The calluses aren't a problem. I've been lifting on and off (mostly on) for 4 years and the ridiculous number of pull-ups I've had to do has given me decent calluses. I've always been an avid "no gloves" kinda guy so I'm glad I'll get to stay that way. I was fine with the overhand grip up to #245 today but when I went to #275 my hands slipped. The bar just rolled out. I will try those plate pinches, and I'll switch to an over-under grip on those heavy sets (for me at least) in the future.

Re: Pumping Iron with Zemekone and Icehog3
 

No problem Ghost. Now that I am thinking, a lot of guys do rack pulls from right below or right above the knee to get accustomed to using heavier weight. This will also in turn build grip strength, and help your deadlift.

Tonights Workout - Bench
Bench- 375x3 - 390x3 - 405x3 ( 4th rep bombed, almost crushed my stomach ) 405x1 ( 2nd bombed again )
Speed Bench - 315x10x3
Dips-some
Rope Ext-bunches

Bench felt terrible tonight. Couldnt find the groove at all. Shakey final reps. Just rough. Might be from heavy tricep work on saturday. Just bad. Although I hit my reps, I did not get my PR for the weight and reps. Hit my 3 reps bombed the 4th this one was bad, I touched the bar way low and almost lost it. Got really pissed and went for it again, which was a huge mistake. bombed on the 2nd rep this time it was some kind of crazy flying arch bench. hard to described but it was crap.

pulls tomorrow

Re: Pumping Iron with Zemekone and Icehog3
 

Suprised no one has talked about using straps while lifting. I do a lot of "pulling" exercises and try to avoid using straps for my regular workouts. When I am going for a max or really heavy effort. or if I am having a tough day I will use them. Some people may think of this is cheating, but I think in the name of getting stronger. Also, remember that the grip is part of the exercise.

These are my boys so I will give them some props. On the forum they have a whole section on grips

http://www.sorinexforums.com/community/index.php

I think you should stick with the hook grip. Its what the big dawgs use. I use it as much as I can.

Re: Pumping Iron with Zemekone and Icehog3
 

the sorinex guys are just sick!

i use straps when im doin high rep stuff... i see it as im not working out my grip, im hitting (usally) traps and back...

you and also simply just hang... thats what i use to do...

Re: Pumping Iron with Zemekone and Icehog3
 

good leg workout tonight... took an ice bath when i got home so my legs aren't too dead tomorrow

Re: Pumping Iron with Zemekone and Icehog3
 

That sorinex site is awesome. The OpFit article under the Military/LE thread is right on. I'm all about that kind of workout. Kind of in the crossfit vein.

Crossfit is great, just doesn't do it for me all around. Anyone else dabble in Crossfit? How about GymJones type stuff?

Re: Pumping Iron with Zemekone and Icehog3
 

I think its great for people who are busy and looking for a great workout.

People don't realize you dont need to be in the gym for 2 hours a day to be in great shape or get strong/fit.

You just have to have a plan and be efficient with it

Re: Pumping Iron with Zemekone and Icehog3
 

Upper Body today.... Ice Bath really helped I think... usually the second day after is the worst... so tomorrow will be the true test.

New workout I started is tough as hell but I really like it

Re: Pumping Iron with Zemekone and Icehog3
 

:hm

Re: Pumping Iron with Zemekone and Icehog3
 

its very true, I actually hate being in there that long. it is not a good idea to over stress your CNS

Re: Pumping Iron with Zemekone and Icehog3
 

CNS? :confused:

Re: Pumping Iron with Zemekone and Icehog3
 

central nervous system, when you train it wears on that too

Re: Pumping Iron with Zemekone and Icehog3
 

amen brother.


I keep my workouts under an hour, except legs I stretch before and after on leg day, and also allow myself plenty of time to warm up.

Re: Pumping Iron with Zemekone and Icehog3
 

me too... my longest day is my leg day too... :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Squat More!:ss

Re: Pumping Iron with Zemekone and Icehog3
 

im squatting 2wice a week... what more do you want man?:r

Re: Pumping Iron with Zemekone and Icehog3
 

Ouch twice a week? I dont think I could handle that, leg day for me is always epic! LOL...

Pull workout
485x3 505x3 530x3
Chins - Superset w/ good mornings 4 sets
Close Grip Rows-3 sets

Quick workout, I think I spent 35 minutes warming up and working up to my heavy weights. After that is was game on. Tonights workout felt good, 530 went up quick and smooth. I think I need to change my workout days. I always feel like crap on mondays then the next 3 workouts always go well. Thinking about doing my first full meet this March.

Oh well.

Re: Pumping Iron with Zemekone and Icehog3
 

i have been talking to davenportESQ about strengthening my squat, so he put a speed day and a volume day...

Re: Pumping Iron with Zemekone and Icehog3
 

ya a ME and a DE split are great. I thought u meant two heavy days! :cb ;)

Re: Pumping Iron with Zemekone and Icehog3
 

just the thought of 2 heavy days make me feel sick... :pu

Re: Pumping Iron with Zemekone and Icehog3
 

I know Ive said this before but I believe in listening to my body.
From what it sounds like you are into powerlifting.....I think if monday was a shitty day workout wise (and you knew it) you could do things like work on technique, make sure u squat to parallel and pause, bench in a shirt an pause. Deadlift with really good technique.

I would do all three of these as kind of a "workout for the week" you could set really good technical paths the body could follow later in the week, plus it would be an easy day with low loading to stimiulate the CNS for the rest of the week.

Plus I have always been a believer in shaking the bones after a long weekend of debauchery

Re: Pumping Iron with Zemekone and Icehog3
 

took about a week off due to someone throwing a phukin curve ball into my life but I'm back at the gym..Chest/Tri/Biceps today....and I had to throw in a 20 min run. Legs felt great even after taking so much time off. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I squat twice a week now....but my "week cycle" is actually 2 weeks. so I get 1 heavy back squat in a cycle, and 1 heavy front squat in a cycle. its pretty neat

ex Tuesday (heavy back squat day) Thursday (light front squat day)
following Tuesday (heavy front squat day) Thuesday (light back squat)

Follow? maybe?

Re: Pumping Iron with Zemekone and Icehog3
 

Decided to cycle off the White Flood for a bit, so I picked up some Vassive NO (never tried it). I wanted to stack it with Vassive CE, but they were out at my store, so I got some Cell Mass instead (never tried it either). Hoping a little experimenting will up the ante this week.

Re: Pumping Iron with Zemekone and Icehog3
 

Ya i feel the same way about listening to your body for sure, and yes I am a recent convert to powerlifting. I used to bodybuild but between my genetics and the fact that I love to lift heavy it was only a matter of time I guess.
I understand what you are saying, I was thinking along the same lines and putting my assistance/mil day on monday. Those workouts are usually easy and are not geared towards weight totals. Gonna finish the wave I am on before switching crap up...
sounds like we think along the same lines.

p.s. shirt benchers are sissy boys!!! :cb

Re: Pumping Iron with Zemekone and Icehog3
 

What's a shirt bencher?

I think my genetics make it easy for me to bulk up...but I want the lean look/feel. So far my life is as such HS (140s) ---College(185 muscle)---Boot Camp (143 Lean and Mean) ---Military (160 with <5% body fat)---College(180's FAT)---Present (200 FATTER) :D

I'm only 5'6 but getting skinny and cut was the hardest thing to do. Now I don't feel too fat since I know I can do long distance runs but man I'd love to be back in the 160's to take some pressure off my knees when running.

Do I focus more on Reps or Sets?

Re: Pumping Iron with Zemekone and Icehog3
 

Bao, that is a guy who wears one of the compression shirts, about 1/2 their size, to give them assistance on the flat bench.



I would do more reps, less time between sets, get your heart and metabolism moving.

Tried the Vassive NO for the first time today. Mixes like chit, tastes like chit, but I got a decent workout. Jury is still out.

Re: Pumping Iron with Zemekone and Icehog3
 

i really dont think gene rychek and scott mendleson are sissy boys ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Man....did reverse incline skull crushers tonight, that will make a man out of you real quick

Re: Pumping Iron with Zemekone and Icehog3
 

ryan kennelly might be upset too!!! lol :r

Re: Pumping Iron with Zemekone and Icehog3
 

:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

I use to lift everyday in highschool. It's hard to find time full time in college and working. I get in about 3 or 4 times a week even then I usually ride a stationary bike mostly. I wish i could get back to the glory days of 275 pound bench press and 450 pound squats.

Gyms are getting so crowded now most of the time I don't even like to go, it's hard to get a proper work out.

Re: Pumping Iron with Zemekone and Icehog3
 

Started the day with assisted (havent done these in years and I'm just starting back on them)pull ups then chin ups. 1x10 1x10 1x8 1x8
incline bench 140x10x2 140x8
dumbell bench press 40x10 35x10 30x10
back extensions holding a 10lb plate behind my head- 3x10
and cable flys 3x12 (dont remember how many plates were on the machine)

and a couple miles on the bike to warm up

My arms were pretty wasted immediately after the pull ups. I plan to hit the gym tomorrow afternoon before driving to charlotte and focusing on legs.

Nick, I don't know about you but there is usually nobody at my gym in the early hours when most people are at work(8-12) and about 3-5, then of course after 9 there is usually nobody in there either.

Re: Pumping Iron with Zemekone and Icehog3
 

you can still do that...

you just have to make your presence known... usally the guys who can bench 275 and squat 450 get there choice of stuff... (well at least i did)

Re: Pumping Iron with Zemekone and Icehog3
 

I'm not a pushy guy the only reason I was working out that much is because of football. As soon as I stopped playing I stopped lifting and started doing more cardio type stuff.

Re: Pumping Iron with Zemekone and Icehog3
 

:fl i fixed it! :fl

Re: Pumping Iron with Zemekone and Icehog3
 

I guess it depends were you workout :ss:r:D

Dunno if that goes on at Westside?!?

Its all about attitude, it doesnt matter if a guy can bench 900 or not. Most of the time guys in the strength game will be more than willing to accomodate, or help out with any questions. Especially if they can see you are working hard. Everyone notices hardwork.... That being said I wouldn't interrupt them, but for the most part lifting is like cigars, most start at the bottom and work their way up

Re: Pumping Iron with Zemekone and Icehog3
 

i guess thats true, i went to a small private school my 1st and 2nd year so my gym was small, and i was the one who worked hard...