Re: Pumping Iron with Zemekone and Icehog3
 

Then I would have been 20 mins late getting out the door to the train... People lining up at my desk when I walk in the door, cat and dogs living together, utter chaos!

Dan, did your PT recommend anything to help with reducing the stress on your elbow? Maybe a sleeve/wrap? Sucks not being able to do much.

Re: Pumping Iron with Zemekone and Icehog3
 

Tactical Training at work will force me to take Wed. and Thur. off from the gym. First time in a while I will take 2, I know it will be a good thing...because I am still hungry to get in the gym, I should be chomping at the bit by Friday.

Train hard, men! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Just spin for me this morning.

Just curious Tom, when was the last time you took a week off from the gym?

Re: Pumping Iron with Zemekone and Icehog3
 

I don't know about Tom; but the last time I took a full week off was when I was sick as a dog in the fall -- had the full-blown flu (maybe it was even the Swine). I have only taken time off (greater than two days) due to circumstance (sick, business travel, etc.) and never by simple choice. I've got to at least get in there for some cardio and abs. If I don't go in, my day feels "off" and I obsess a little.

Handled a little weight today -- still nothing that would put pressure on the lower back/hips, though.

Cardio: a couple of miles on the bike to get my HR to 120

Assisted pull-ups: 50 (5 x 10)

HS low-rows: 2p/side x 20, 15, 15, 12

HS high-rows: 2p/side x 15, 12, 10 (I might have done another set of 10, too)

Assisted pull-ups: 30 (3 x 10)

Stretching, foam roller, etc.

Triangle drills: 75 (3 x 25) -- I think this is why my obliques and traps are so sore. :r

Done. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Missed about 10 days - 2 weeks when I had the staph infection in my leg back in early December, Pete.

Re: Pumping Iron with Zemekone and Icehog3
 

...and what exactly are these....? piqued my interest!

Re: Pumping Iron with Zemekone and Icehog3
 

Jiu-jitsu drill. I can't find a good video of it. Basically, you bring your legs up and use your abs to lift your ass off the mat, then you bring your legs into a triangle (bending your knee over the ankle of your other leg), and add a twist so that you're almost on only one shoulder (really one side of your traps). You alternate sides.

I don't know if that makes any sense.... :hm

Re: Pumping Iron with Zemekone and Icehog3
 

Gotcha. You don't take a planned week off every few months?

Chest/Arms for me this morning. Bench, Incline DBs, Curls and Dips. Dunno if it's diet changes or maybe not getting enough sleep, but I've not been putting up the weight I expect over the last few workouts.

Re: Pumping Iron with Zemekone and Icehog3
 

20 minutes of cardio on recumbent bike

100 assisted pulls/chins (50 neutral grip pull-ups; 50 chin-ups)

lots of stretching of my lower back, hips, pelvis

100 triangle drills (4 sets of 25)

10 minutes of walking at 3.3mph and 10% incline

Re: Pumping Iron with Zemekone and Icehog3
 

I can almost picture it. We'll see if I'm flexible enough to give it a go!

Re: Pumping Iron with Zemekone and Icehog3
 

http://www.youtube.com/watch?v=79rrtqN_pME

This might help?

Re: Pumping Iron with Zemekone and Icehog3
 

That is EXACTLY it. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Not "planned" per se, Pete, but I do try to train instinctively and listen to my body when it needs a rest. Generally 2 or 3 vacations or travels herfs a year get me those rest weeks by default. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like a good reason to me ::ss :ze

Re: Pumping Iron with Zemekone and Icehog3
 

The best, Pete. :D

Re: Pumping Iron with Zemekone and Icehog3
 

So lets talk about my new wrist straps. I don't think I'm using them correctly. It doesn't feel like it is helping me grip the weight anymore than I was without them.. The thing is I don't think there is a way to put them on wrong. :confused:

Re: Pumping Iron with Zemekone and Icehog3
 

Are you wrapping them around the bar tightly?

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

Benched my balls off last night
395x5,8
lockouts 565x5

only things of note

Re: Pumping Iron with Zemekone and Icehog3
 

wowthatsalottabench

Re: Pumping Iron with Zemekone and Icehog3
 

quick morning because I have BJJ tonight.

20 minutes of walking at 10% and 3.4mph. Jogged a minute before cool-down, too ... just because I thought someone was chasing me. ;)

50 (assisted) pull-ups

lots of stretching of my lower back/pelvis/hips

50 triangle drills

Re: Pumping Iron with Zemekone and Icehog3
 

Feel like my strength is finally starting an upward cycke again...rocked chest today.

Good luck in JJ Dokk.

Re: Pumping Iron with Zemekone and Icehog3
 

Good on ya, Admiral. :tu

I noticed today that my the strength in my leg is messed up. I have an appointment with the doc for Monday morning and will hopefully get a lower lumbar or sacral adjustment to fix that. It's the same feeling I had two years ago when I tweaked my back ... except my back is feeling relatively fine right now. Such is life. I'm not too worried about it.

Re: Pumping Iron with Zemekone and Icehog3
 

Yea, definitely cutting off some circulation in my hands...

Thanks for the video Frank. I'm doing exactly that. Maybe I just need to trust the straps a little more. It's just frustrating because I know I can lift more, especially on deadlifts.

Re: Pumping Iron with Zemekone and Icehog3
 

Good luck, Dokk. Hopefully it is nothing and you can get back under the bar :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Deadlifting from the floor with straps is something I wouldn't recommend. I only use straps for rack pulls, rows, etc. That is unless your grip strength is severly underdeveloped or you have some issue (disability) that prevents you from gripping the bar.
One of the main reason I was taught was when you set up for the deadlift, you want to remain tight up top then set up fast then explode. Spending time strapping up on the bar and getting set, takes time you loose the tightness you need and you more often than not do not get your hips low enough, and keep your shoulders back. It ends up turning into a shitty stiff leg deadlift instead.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks. I rolled (BJJ) last night and lost one match from laughing so hard when my opponent (who knew I couldn't hold guard because of my hip) insisted on trying to force himself into my guard. :r I really lost it. :r Everything else in BJJ went well, though ... it's just like I have no strength in my right leg/hip -- like I can't hold it up in the air even for very long.

Regardless, appointment is scheduled with the doc for Monday morning. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Yup -- I've totally had that experience when I used straps to DL. I'm like Frank and only use them on accessory lifts like some rows, shrugs, lockouts, etc.

Re: Pumping Iron with Zemekone and Icehog3
 

Good time in BJJ today. Started with UNassisted chins 3-4 sets of 5. Not great; but a small victory for me. :D Rolled with a couple of advanced belts and got manhandled ... especially by this big slow guy who is just very deliberate and technical with his movement. After some instruction and drills, rolled with the other new guy and won 4 of 5 rounds. :wo

Re: Pumping Iron with Zemekone and Icehog3
 

Well even on Bent over rows and rack pulls, the wraps just didn't feel like they were helping me. It felt as if I wasn't even using anything. I'll take a closer look as to how I'm using them.

Re: Pumping Iron with Zemekone and Icehog3
 

how sharp is the knurling on the bar? is it really sharp and sticky or dulled and slick?

Re: Pumping Iron with Zemekone and Icehog3
 

Nice job on the pull-ups, Dokk. :tu

Had another strong day, went heavy on T-bar rows, heavy on dumbbell rows, moderate on super-wide barbell rows, and finished with some pull ups. I thought of Christos, and never pulled my straps out of the bag....my forearms are wrecked. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Fairly new bars. Not brand new but they aren't slippery at all.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice Pops :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Hard to understand unless I watch you strap in. Straps wont do all of the work for ya. You kind of have to learn how to use them. That kind of sounds weird but it makes sense I suppose. I need a video camera start taping your guys questions like a Q&A LOL...Explaining somethings would be easier if I could show you hahahahha.
:r

Re: Pumping Iron with Zemekone and Icehog3
 

I will use straps on deadlifts from the floor if I am planning on repping out a bit with a heavy weight. For a 1 rep lift, there's no need. You should also do a double overhand grip with straps, IMO. The straps fulfill the same purpose as the over/under grip, namely keeping the bar from rolling out of your hands.

Main thing to remember is to pull the bar tighter to your hand than you initially think. You want the strap to take the weight of the bar instead of having it held by your fingers, if that makes any sense. Your hands are effectively there to keep the strap from unwrapping, your wrist is actually holding the weight. Your body won't lift a weight it doesn't think your hands can hold, so if you are too far out on your fingers, you won't feel like you can lift it.

Anyway, went for a nice (4 mile-ish) hike on Saturday and got some lighter deads, squats and abs in yesterday before heading out for Easter dinner.

Re: Pumping Iron with Zemekone and Icehog3
 

Yesterday was nothing special: 50 assisted chins, 50 assisted pull-ups, a mile on the treadmill (alternating walking and jogging), lots of stretching, and 50 triangle drills.

Today was chest day.

superset of chins, pull-ups, dips, pushups for 2 circuits to start

superset DB flat bench and 20lb medicine ball slams -- 10 reps each for 3 sets

superset of narrow grip barbell flat bench and HS declines -- 8-10 reps each for 3 sets

seated machine flyes -- 3 sets of 8-10 reps

then my partner left and I went back to kick out another 40 reps of assisted pull-ups and chins and hit the treadmill for 10 minutes before leaving

it was an active day, that's for sure. we certainly didn't waste any time at all. even with my additional stuff, I was outta there in about 50 minutes. :tu

head to the doc's today to have him take a look at my sacroiliac, hip, lumbar region, etc. something's not letting my right hip work right. my money is on a sacroiliac problem that needs some joint manipulation. I won't be surprised if he sends me for an MRI, too, though. we'll see....

good lifting to all today! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Squat City
572x3,3
Pulls
off 8 mats 555x2(3rd = miss) off floor then 555 off floor x3

Pulls felt awful. I'm chalking this up to being totally tired from squatting.

Re: Pumping Iron with Zemekone and Icehog3
 

Volume work today. Press, lat pulldown, front/side lat raise, HS rows. Good stuff.

Re: Pumping Iron with Zemekone and Icehog3
 

Sore as hell today. I hope everyone else is getting it done. Little less than 5 weeks til the meet. Time to order a new singlet and some ammonia caps!

Re: Pumping Iron with Zemekone and Icehog3
 

You're gonna kick some tail, Frank! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

mmmm Ammonia caps :td nothing like breaking one on accident on the car ride to school/work :r

I'll be rooting for ya Frank :wo

Re: Pumping Iron with Zemekone and Icehog3
 

Volume chest and arm work for me this morning. Flat bench, incline bench, hammer curls and dips. Felt pretty low energy when I started, and wasn't sure I would make it through. Trying carb cycling (Tuesday and yesterday were no-carb days), and my energy levels are all over the place. We'll see how it goes.

Re: Pumping Iron with Zemekone and Icehog3
 

Tore up back yesterday (today).

Bodyweight chins (I died fast) 22, 15, 14, 12 ,11, 11, 10, 9 for total of 100+

Heavy T-bar rows (5 and 6 plates for reps)

Heavy Dumbbell rows (130s for reps)

Super wide pulldowns (stack for reps)

Back is still tight 14 hours later.

Legs and shoulders manana.

Re: Pumping Iron with Zemekone and Icehog3
 

Legs today, dead, squat and some ab work. Have been feeling really heavy lately, not sure if it was just the time off or something else. Anyway, spin tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Forgot to turn my alarm on yesterday, missed the gym in the morning and was too tired by the time I got home. I'll make up for it tomorrow. Spin this morning.

Re: Pumping Iron with Zemekone and Icehog3
 

been doing pull-ups and/or chins every day. started with 10-8-8 neutral pull-ups without any assistance today ... most I've ever done. followed that with another 50 assisted chins (we don't have just a regular bar to do chins). did a bunch of stretching. my leg was killing me. :(

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry havent been keeping you guys posted. Been busy as hell and super tired. Training is getting extremely heavy right now.

Rather then get silly with a ton of posts here will be my last week of training...
Squats 630x2 Bench 445x2,2 Deadlift 600x2,2

Meet is still May 8th. Other than some tendinitis that has been bugging me this last week in my forearm everything is right on track. Skipped a few friday workouts because honestly my workouts Monday and Wednesday have been draining.

My openers for the meet are still up in the air. But they will be safe.
Squat will be mid 500's bench high 300's and deadlift will be high 500's.

On another note. Ordered a singlet and some caps. Turns out Inzer didnt have my singlet in stock which I had to find out by calling them. Which is total bullshit. Possibly the last time I ever order from them...Going to have to rock the navy blue singlet lolz!

My whole crew will be at the meet, including my old lady and tons of friends. Will make sure to take the camera and possibly video camera and get some action on film.

Re: Pumping Iron with Zemekone and Icehog3
 

Kickin' some major arse, Frank!

I am off the gym for the 3rd day in a row after a freak accident. After repping with 335 on close-grip bench on a smith machine, I didn't rack it properly. As I backed off the bench, it all came down and my right thigh took the brunt. Nothing broken, nothing torn, but still severly swollen, 5 shades of purple and painful to walk on.

Hope to get back to some exercises by Monday.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like a nasty contusion or something there Tom. Stay away from that death trap Smith Machine. I just hope you don't squat in it...lolololol :r