Re: Pumping Iron with Zemekone and Icehog3
 

Dave ESQ talked me into trtying something new to me; so today was triplex and triceps. :)

24" box jumps x 10

Upper body stretches with weight

Warmup (upright raises from the floor):
45 x 10
95 x 5

Triplex Workout (all from the floor -- each weight is 3 reps)

Upright rows (close grip):
105
115
125

Mid chest upright rows (medium grip):
135
155
185

Ground up shrugs (wide grip);
225
245
275

Decided I hadn't put myself through enough; so I followed that up with a couple of tricep supersets until I couldn't do anymore tri movement. Total. Muscle. Failure. :D

On the bike atm. About to head home....
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Re: Pumping Iron with Zemekone and Icehog3
 

Phuk me. Icing my right lat at home now. :r

That Triples Pull workout is effing intense. :ze :dance:

Re: Pumping Iron with Zemekone and Icehog3
 

Hope you're OK, Dokk.

Legs and shoulders for me shortly.

Re: Pumping Iron with Zemekone and Icehog3
 

:r

Yeah ... I'm fine. Thanks for the thought, though. I think I just pushed (or pulled, as the case was) a little too much -- especially given that I had an intense back day on Monday. The icing is really just a precaution. Plus, it feels damn good. LoL!

I really was in a zone in there today. Feels a little out of body. :hm

Have a good day lifting! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Brother....gotta love leg day. :rolleyes: :r

Re: Pumping Iron with Zemekone and Icehog3
 

Glad everything went well! I like the gym because sometimes you can find your more of a man than you thought you were. You can discover new limits and challenge yourself! and I am all for that:wo

With that being said, your probably going to be bed ridden for the next few days due to soreness!!!:fu haha

Re: Pumping Iron with Zemekone and Icehog3
 

I always thought that Gerry was only doing ellipticals or some such on aerobic days. Then I found his video.

http://soonereyo.blip.tv/#1826380

Re: Pumping Iron with Zemekone and Icehog3
 

That is freekin' incredible!

Re: Pumping Iron with Zemekone and Icehog3
 

Bastage. :fu Probably should have had more protein today. :fl :r

I'm already feeling it in my traps and lats. Leg day tomorrow is going to be "interesting." :al

Re: Pumping Iron with Zemekone and Icehog3
 

see what happens when you have "just abs day":r

Re: Pumping Iron with Zemekone and Icehog3
 

whatever. go get a double western. :fu

Re: Pumping Iron with Zemekone and Icehog3
 

:dr maybe i will :fu2

Re: Pumping Iron with Zemekone and Icehog3
 

deadlift it...






...if it's not too heavy for you. :dance: :r

Re: Pumping Iron with Zemekone and Icehog3
 

I was fully expecting to be so beat down today as to be lucky to be able to squat the bar. Turns out, that wasn't the case.

Warmups and stretches (pullthroughs, ham stretches, leg press with no weight)

Stiff-legged deads: 135 x 10, 185 x 10, 225 x 10,8,9

Squats: 135 x 8 x 2

Box squats:
135 x 5
185 x 3
225 x 3
275 x 2
275 x 2
275 x 3
275 x 3

Leg press: 6p x 10, 8p x 5, 10p x 5

My hour was up, I was losing gas, and I called it quits at that point. The box squats surprised me the most. I really wasn't expecting for them to get better ... especially after yesterday.

Good lifting to all today! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

DOkk,

I don't think I ever told you this but Box squats actually help your pulling power. For Olympic lifts, or in your case Deads. Something about sitting on a box then the "flex" to get up is the same when pulling

http://www.elitefts.com/documents/box-squat.htm

I think Louie talks about it a little in that article

Re: Pumping Iron with Zemekone and Icehog3
 

That's probably why my deadlifts are getting better without really practicing deads. ;) I'd heard that before and read Louie stressing the importance of box squats before; but never really understood quite *why*. Your brief explanation there made it click. :tu

Great article, btw. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Best line in the article:

"I know someone out there will say there have been great squatters who never box squat. Well, are you one of those greats, or one of those who can't squat off the toilet with the Sunday paper?"

:r:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

This thread almost dropped off the front page!

Anyway, Saturday was a full-body day for me, with a few new PR.
Highlights:
Squats
260x5 3 sets (new PR)
Power Cleans
135x5 (new PR)
125x5 2 sets (almost dropped the 135 on the last rep, so I backed it down a little)
Flat Bench
180x5 3 sets
Deadlift
205x5
215x5 (new PR)

Did spin class on Sunday before heading over to the GF's parent's for a nice Easter dinner. Hope everyone else had a nice weekend as well.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice lifting there, Pete! :tu

Met a friend at the gym to initiate her into the world of the Triplex workout. :r Like last week, it resembles this (clicky). Each weight represents a set of 3 from the ground, unless otherwise stated.

Warmup:
24" (18"?) box jumps 3 sets of 10
Upper body stretches with 25lb plate held above the head and whiped around with the upper torso
Ham stretches

45lb upright rows 1 x 15ish
95lb upright rows x 5
105lb x 3

Close
115
125
135

Medium
155
165
175

Wide
185
225
245

Followed that up with grip work because my grip sucks. Basically, just did rack lockouts held until grip failure there were multiple sets at each weight, especially before the heaviest one (which I tried multiple times, but only succeeded on once ... end even then, only for 2-3 seconds).

225
275
315
365
405

I'm beat. :r :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Yesterday was an off day, and I am hitting legs and shoulders today, then another off day tomorrow. Don't want to take 2 out of 3 off, but my schedule at work dictates it.

Hope y'all work those jelly beans off today! :tu