Re: Pumping Iron with Zemekone and Icehog3
 

I honestly haven't gotten that far yet and appreciate the tip. For now, I was only going to use them for DE days and a few targeted accessory/support exercises; but I have yet to do all of my research. What are the kinds of problems you've heard?

Re: Pumping Iron with Zemekone and Icehog3
 

I have heard such also. But look at the westside guys they incorporate chains and/or band work at least once per week, sometimes twice. Not considering all the crazy reverse **** they do also.

Depending on what type of program I use them on and off. I also have some new bands coming, I plan on using they after my main lifting.
so after reaching my % reps for bench. Im going to drop the weight to 60% or so and add some bands and crank out some work. Going to give this a whirl and see how it goes.

I know a few guys that do something like this.
For instance-
band work week #1 and #3
deload week #4
retest max #5
something like that

I guess the main thing to think here, is use chains/bands as a tool not a make you strong overnight fix. Still going to have to lift some heavy ass weight raw to get strong. Nothing compares to having the weight in your hands.

Re: Pumping Iron with Zemekone and Icehog3
 

I don't remember where...I will try and find the article but I have read about nerve damage, and severe burn out..

Ill never really understood it, but Just to be on the safe side I did either what Frank did. Or did it for a short cycle

Re: Pumping Iron with Zemekone and Icehog3
 

Word. That's as far as my plan had gotten. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Started fixing my bench form today. Watched Dave Tate explain proper form last night and it was epiphanic. Went a long way to fixing things today. This is really going to help my shoulders. :)

Lots of random support stuff: barbell rows, hammer curls, dumbbell shrugs, internal/external shoulder rotations, face-pulls. It was all fine.

Re: Pumping Iron with Zemekone and Icehog3
 

Tough doing volume work with legs. I've not done it for quite some time. Yesterday, did squats, deads and some calf work to finish out the workout. I am sore as hell today, sitting down on the toilet is fun. :ze

Today was a heavy chest/bi day. Bench for 185x5, 195x3,2,3. Incline DB Bench for 80x5,3, 75x5. Did some cable flys for last chest lift for 42.5x5,5,3 and finished up with some bar curls at 85x5,4,3.

Re: Pumping Iron with Zemekone and Icehog3
 

ME Legs

Low Box Squats (<12" ... 11.75ish)
45 x a bunch
95 x some
135 x 8
185 x 6
225 x 5
275 x 3
295 x 1
315 x 1 PR
335 x 1 PR
345 x 0 (dripped my head a smidgen and came forward -- couldn't get off the bottom)
345 x 0 (again -- failed out)

Good AMs
135 x 10 x 3sets

PDLs (probably shouldn't have done these after the GAMS -- my form was all sorts of sloppy in later reps of each set)
135 x 17
135 x 15
135 x 11

PD Abs
180 x 12 x 4sets

Finished things off with a 3 x 3 on the bench just to (a) stretch out my back and legs with the arch and (b) practice form (which was the real goal). Did some stretching for about 10 minutes after all that. My knee is hurting a little bit. I think I actually knocked it on something yesterday ... I'm like a clumsy 15 year old in that way.

I'm honestly a little surprised I was able to hit 315 and 335 on those low box squats with just the belt and wrist wraps. I think all the warming up I did helped a lot as has the hip work I've been trying to do lately. But still, the final made rep was a good 35lbs or more above what I thought I could do -- really thought 300+/- was my limit going that low. With any skill, I'll brake through 365 squat and finally hit 455 DL before the year's up. If I was a glutton for punishment, I'd say my goal for January 1st is 400 squat, 470 DL, and 225 bench ... which would give me my 1100lb total. Setting the bar high and I'll fail many times along the way; but you've got to fail to grow.

Re: Pumping Iron with Zemekone and Icehog3
 

This will do wonders for your bench! It made me look at benching in a whole different light.

Recovery week for me. Reached a plateau in most of my lifts last week. One thing my biceps seem to never reach a plateau. I barely do any primary lifts for them because they grow like weeds.

Re: Pumping Iron with Zemekone and Icehog3
 

everything came in the mail today except my knee sleeves. I called efs and they said the knee sleeve were back ordered...:mad::mad:

Re: Pumping Iron with Zemekone and Icehog3
 

Hi all, has anyone mixed creatine with chocolate milk for a recovery drink?

Re: Pumping Iron with Zemekone and Icehog3
 

fuuuuudge. that pisses me off. given how my knee was feeling (strike that, IS feeling), I was really needing those sleeves for Friday ... hell, for bench on Wednesday.

my package is supposed to land tomorrow. I'll let you know if they're in there for me or not. fingers ... are ... crossed.

Re: Pumping Iron with Zemekone and Icehog3
 

yeah. it's not the best transport; but it'll git r dun in a pinch.

my favorite gluttonous muscle treat is to mix creatine into a Wendy's Frosty. :r I've also sprinkled it over a piece of toast with peanut butter on it.





hey ... I never said I was right in the head. :banger

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, I'm just starting to work out again (took about 14 years off) and I'm trying to figure out the easiest way to prevent soreness.

Re: Pumping Iron with Zemekone and Icehog3
 

truthfully: drink a gallon of water a day, eat a high protein diet, take a good whey protein shake after every workout (Icehog3 and I recommend Optimum Nutrition 100% Whey Rocky Road), and take a good multivitamin.

also: be sure you don't overtrain and make an effort to stretch before and after every workout.

you don't need creatine at this point to help you stay less sore. that said, you're going to be sore if you've taken 14 years off. there's nothing you can do about that. taking the steps I outlined will minimize that soreness and speed your recovery time, though. but you're still gonna feel the ouch. :)

Re: Pumping Iron with Zemekone and Icehog3
 

no
I would get some powdered gatorade mix, its the same stuff they use for transport in premixed stuff. I mix creatine and aminos in it and drink during a workout. gives you some electrolytes etc. avoid the pre mixed store bottled gatorade.

you buy both knee and elbow ones?
ya im a little pissed, but what ya going to do.

Re: Pumping Iron with Zemekone and Icehog3
 

just the knees ... though I might get the elbow ones at some point. I feel stupid enough wrapping my wrists at the weight I'm lifting, though. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Recovery/Support

Pull-throughs: 4 x 12
Leg press: 4 x 15
Hypers: bw x 10, 25 x 10, 45 x 10 x 2sets
SLDs: some x some (I wasn't really keeping track -- just doing it to stretch the hams)

All of those were with minimal weight -- really just to get the blood flowing back to the muscles worked yesterday. Followed it up with some arch/form practice on the bench (getting more and more comfortable with that and finding my groove) for 3 sets of 3-5 reps with just the bar. Finished things off with a little cardio and some stretching.

Re: Pumping Iron with Zemekone and Icehog3
 

Heavy back day today. Some t-bar rows for 115x5, 125x5, 135x5, then some close grip lat pulldowns at 195x5, 210x5, 225x5, and HS Low row at 115x5, 125x5, 135x5. Finished off with some dips. Haven't done most of those exercises heavy in ages, pain trying to find where my weight is, but I think I've got em locked down for next time.

Re: Pumping Iron with Zemekone and Icehog3
 

Change your leg/foot position on the HS low row ... I bet you can do more. :tu I just notice that if my feet are on the two centered pegs, it pulls my body in a strange way. I keep my feet tucked back in the corners closest to the seat -- almost like my legs are in the starting position for an arched bench press. I find that it keeps my chest against the padding better and gets the most out of my lats. :2 YMMV, of course.

Re: Pumping Iron with Zemekone and Icehog3
 

Taking one more day off from the gym to let my hamstring heal a little bit more....feels a lot better than yesterday.

Re: Pumping Iron with Zemekone and Icehog3
 

I usually sit with my feet on the grippy spots under the seat. I likely could have done more, but I was doing one arm at a time and getting pulled to the side. I will go both arms at once next time.

Sleep well and dream of large women.

Re: Pumping Iron with Zemekone and Icehog3
 

Good call, Admiral. :tu :salute:

Re: Pumping Iron with Zemekone and Icehog3
 

"Hello, Lady!" ;) :r

Every once in awhile I get it right, Dokk! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Me, not so often. :r

Re: Pumping Iron with Zemekone and Icehog3
 

You can be like me....we give good advice, but don't always take our own. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Rad! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Hope ya heal up there Tom. I think I may have tweaked my hamstrings also.

Squatting yesterday, everything felt fine until my 2nd to last set when my right hamstring just sort of felt really cramped. Then the left one followed right afterwards. I'm thinking it was some sort of cramping...I'm not 100% sure they feel tender today. Going to foam roll and stretch em out later. Part of it is my mistake. Ive been neglecting stretching etc.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Frank, I will give it a go at the gym tomorrow. Hope you heal up quick too.

Re: Pumping Iron with Zemekone and Icehog3
 

Foam rollers are amazing, and can be very painful I love it

Re: Pumping Iron with Zemekone and Icehog3
 

agreed. Lower back is the worst for me, hurts so bad but when I finish its like a world of relief...

Re: Pumping Iron with Zemekone and Icehog3
 

i need one bad. :(

Re: Pumping Iron with Zemekone and Icehog3
 

I need two, one for tomorrow, one just for today.

Re: Pumping Iron with Zemekone and Icehog3
 

They cost like $10 at sports authority or dicks or champs or pretty much any sporting good store. I would send you one, but it will cost me more to ship than you to buy.

Re: Pumping Iron with Zemekone and Icehog3
 

I need to swing by SA.

Got my EFS shipment in today -- various bands, a free t-shirt, and some knee sleeves. Yup ... they came, Frank. Problem is, they may be too small for me. Hmmmm. :hm

Re: Pumping Iron with Zemekone and Icehog3
 

ME Bench (Tate's Cure, Week 1)

Decided to give Tate's Cure a try since I'm willing to try just about anything to improve my bench. Bad day for ME bench, though -- I must have slept weird last night when my damn dog was hoggin' the bed. Woke up with some kind of kink/catch in my mid-upper back on the left side. Stretched and warmed up for 20-30 minutes and did a bunch of just straight bar work with more stretching in between sets. The damn thing needs to pop; but it just wasn't going to happen this morning.

Excuses, excuses ... blah blah.

Floor Presses
45 x lots
65 x 10
75 x 8
95 x 6
105 x 6 (it's about here that I started finding my groove)
115 x 5
135 x 5
150 x 5
165 x 5
175 x 5 (the 5th was sllloooooowwwww) -- my 1RM on floor presses was 205; so I've gotta think I could hit 185 x 5 if my back wasn't weird.

Should have done 140 x 8; but just totally forgot that it was on my sheet. Oops.

Dumbbell Extensions (standing)
50 x 10
55 x 8 x 2 sets

CSR (plate weights b/c don't know how much the bar weighs)
45+ x 10
90+ x 8
115+ x 8 x 3 sets
115+ x 7 (6 & 7 on what was supposed to be my last set of 8 were sloppy)

Rear-Delt Lateral Raises (seated, machine)
130 x 12
115 x 12
115 x 10.5

I was pretty beat at the end of all that. Wanted to cool down a little, though, so I decided to go play with my new EFS bands on the bench press -- figured that'd give me a sense of what they're like, stretch me out a little, and let me practice form. Threw the micro minis on first (+30lbs @ top); then I used the minis (+90lbs at the top); then I added the micro minis back on (+120 @ top). That was fun! I can really see how these are going to be helpful for lockout and speed training.

Anyway ... that was my day. I might hit up the chair masseuse at the coffee shop for some deep tissue work on my back -- the might loosen everything up to really open up and realign.

Also, I ordered a foam roller from EFS for $10 ... partly because of the free beanie. :r

Happy lifting to all! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Lotsa good work there, Dokk! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, Admiral. Don't really feel like it ... especially since I *know* I'm capable of more; but thanks, nonetheless. I'll make up for things on Friday and Saturday. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Nice workout broski.
Dont feel bad I ordered a t-shirt and two beanies.
I have three beanies ah ah ah ah...lol

Had court this morning for my speeding ticket. PBJ 121 bucks down the shitter. Went to the hardcore gym ( in the ghetto ) decided that is where I need to be for squatting, deadlifting, and benching. Other dumb crap I will drag the kids to the crap tastic gold's.

Pulling went like this
final set 5 plates+ bar x 5. ( I dont know what the bar weighs, but its a REAL barbell heavy as **** with knurls in it that actually hurt my hands.
I had more gas in the tank but this is my first week back on the 5/3/1 program so wanted to take it easy slightly.
Otherwise felt good to pull with a non sh1t bar. I'll have to take some picks of this places it's about as hardcore as you can get...


p.s. they have a jump stretch platform for deadlifting :wo
:tg at Dokk

Re: Pumping Iron with Zemekone and Icehog3
 

Color me green with envy, Frank. I scouted out the equipment in my "gym" to see how I will attach bands to things. Reverse band squats are a cinch. Banded squats are a little more of a challenge; but I think doable. Bench isn't a problem. And I *think* I'll be able to swing banded deads (because I *really* need more power of the ground to muscle through my plateau).

I'd love to see pics of that place, Frank. I envision a garage with weights, overhead florescent lights, and pretty much nothing else. :D
Posted via Mobile Device

Re: Pumping Iron with Zemekone and Icehog3
 

Will do, most likely going to workout there on Thurs. Might bench.

Re: Pumping Iron with Zemekone and Icehog3
 

Back to the gym today for a chest workout...the bad hammy didn't hamper me too much. Tomorrow is back, that may be a different story.

Re: Pumping Iron with Zemekone and Icehog3
 

Hope it goes well today, Admiral! :salute:

Recovery/Support Day

My back was still bothering me this morning -- same spot, same feeling. Got to the gym and started my stretching. Went slow and deep to really loosen up the lats, traps, and spinal erectors since I can't really tell what's bound up back there. I just wish so bad that the damn thing would crack. Anyway, saw that they had a small medicine ball, so I rolled around on that for a little while, which definitely helped. After some banded bench work (just bands, no weight -- still just practicing form, feeling out what the bands do, getting the blood going for recovery, etc.) I did some low rows, high rows, and pull-downs for reps.

After that, one of the employees was kind enough to give me a tennis ball to dig in deep and really work those back muscles good (in bold for Davenport!). Holy eff. :eek: I was almost in tears; but it hurt so good. LoL! :r It's definitely in a better place than when I work up this morning and I think will be golden by the time I wake up tomorrow. I'm gonna roll around on that ball again before I take off for work ... and probably some more once I get home. Lots of water for me today. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders this morning. OH DB Press for 65x5,70x5,75x3 - pisses me off that I can do this, but not 150 on a bar - my brain hurts... Upright Row for 95x5, 105x4, 100x5. HS Shoulder press for 90x5,100x5,110x8. Finished off with some hanging leg raises.

Lifts are definitely up from the last time I did a straight up heavy shoulder workout, but I still feel like my whole upper body doesn't keep up with my legs.

Re: Pumping Iron with Zemekone and Icehog3
 

Reason your DB presses is higher than your barbell press is range of motion. Im willing to bet because I see it all the time. Barbell harder to control and usually ends up coming down farther than most would like. DB's on the other hand are easy to cheat. Also I'd be willing to bet hands placement is an issue also.

Re: Pumping Iron with Zemekone and Icehog3
 

Pressed tonight. Took some pics of the ghetto gym with my crackberry phone ( which on a side note will kill me, i.e. reading emails in highway traffic. )

Outside of the Gym
http://img29.imageshack.us/img29/5751/img00017s.th.jpg

Mono Lift
http://img504.imageshack.us/img504/411/img00020d.th.jpg

Entrance
http://img203.imageshack.us/img203/9...g00018d.th.jpg

Shot of the unfinished ceiling Exactly as dokk described
http://img197.imageshack.us/img197/5...00021ah.th.jpg

Re: Pumping Iron with Zemekone and Icehog3
 

Eff yeah. I'd give my left nut to lift there. :tu

:banger

.

Re: Pumping Iron with Zemekone and Icehog3
 

Played around with some bands work tonight. Think I might have to order the other three, light average and strong. For heavy deads etc. or I could get more chain too...

Re: Pumping Iron with Zemekone and Icehog3
 

Trained back today....lots of weighted pull-ups and cable work. Did a couple sets of T-bar rows, but backed off when it started bothering the hamstring. I am hoping it will be back to near 100% by the end of the weekend.

Re: Pumping Iron with Zemekone and Icehog3
 

Had a shitty workout today. My traps are so sore from power cleans/overhead press the other day that I couldnt stand the weight on them to do squats. When I went to leg press, my knee was hurting. EVERYONE was on the bench. I finally just did abs and ran a mile. =/

Re: Pumping Iron with Zemekone and Icehog3
 

Ridonkulous Day: DE Legs + DE Chest

I'm traveling this weekend; so since I'm going to be missing my usual DE chest day, I decided to do both today. Stupid? Probably. LoL!

DE Legs

Parallel Box Squats
Bar x lots
95 x 8
135 x 5
185 x 5
225 x 3
245 x 3
255 x 3 x 8 sets

Banded Squats
185 + mini band x 3
185 + monster mini x 3
185 + light x 3
225 + light x 3
275 + light x 3 x 2

Pull-down Abs
12 x 4 sets


DE Chest

Bench
bar x lots
95 x 5
135 x 5
135 x 3 x 8 sets (2 wide, 3 medium, 3 close ... on the clock)
135 x 5
185 x 3

Tried to do some 3 board presses, but didn't have boards and the 10# plates I wrapped together weren't very balanced. I almost dropped the weights on my face. Ugh.

Tried 205 after that; but my CNS was just shot -- just couldn't "turn it on" to get the weights back up. Oy. I'd been lifting for almost 2 hours at this point. Talked with the trainer guy who was spotting me. He has an MA in kinesiology. Then did some support exercises.

Overhead cable extensions with v-bar: 8 x 3 sets
Face-pulls: 10 x 3 sets
Cable upright rows: 8 x 3 sets
Hammer curls: 10 x 3 sets
Barbell shrugs 10 x 2 sets

I'm beat and won't ever try that again. Stupid. stupid, stupid.