_tim's Log

Pull @ 80% Day 1

I decided to skip the push workout yesterday to give me one more day to recover from being sick.

SA Pulldowns: WU: 80 x 10, 100 x 8
10 x 3 @ 130 - Yeah - I'm going to do these probably for the cycle instead of SA chins. I can do 1 rep with my right arm if I start below parallel, but not from a hang. Not so on the left side. So - here's my thought - I'll do these SA pulldowns mimicking the movement of an SA chin - and randomly try the SA chin to see how I'm progressing. This should help me develop the strength I need to start the rep from a hanging position. The goal remains - a 10 x 3 on both arms by year's end.

Sumo Deads: WU: 135 x 10; 185 x 8
4 x 6 @ 215 - Focused on form, felt good.

Rev Grip BB Row: 12 x 2 @ 135 - Second set was clustered 8-2-2 due to my grip failing. Felt incredible on my bi's and back. JUST what I need, I think.

I didn't use straps today, so my forearms got clobbered. I employed a hook grip on the deads, something I'm still getting used to. On the pulldowns and rows though, I used a regular grip. I'll start up my Ivanvko super gripper work at night (again). This workout is going to be what I need to strentghen my back quite effectively. I'm interested to see what happens Friday with mixed grip chins - supposedly they are quite effective. We'll see.
 
Push @ 80%, Day 2

Standing Press: WU: 45 x 12, 95 x 8
10 x 3 @ 115 - Felt kinda easy.

Bench Press: WU:135 x 10, 145 x 8
4 x 6 @ 165 - Easy.

Squats: 12 x 2 @ 185 - Again, easy.

Tomorrow is an off-day, back on Friday.
 
It's just a far more natural movement for me. I think it's because I literally could birth a 12 pound child through these friggin' hips I have. Conventional Deads just don't feel nearly as fluid as the Sumo Deads to me.
 
<div>
(_tim @ Feb. 20 2008,09:57)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I literally could birth a 12 pound child through these friggin' hips I have.</div>
Now there's a visual to spoil your day...
wow.gif
 
Week 1
Pull @ 80% Day 2

BB Rev Grip Row: WU: 95 x 10, 135 x 8
10 x 3 @ 155 - this lift hits my mid-back perfectly.

Mixed Grip Chin: WU: BW x 10
4 x 6 @ BW + 10 - first set was complete, then clusters: 4-2, 3-3, 3-3. I then did a static hold for about 30 seconds, and lowered as slow as possible as I started the descent. Wicked exercise! VERY different from chins.

Power Clean: A whole bunch of reps @ 65 - Learning the lift. 65 was way too light, but it gave me great practice for the beginning of the lift, the part that I'm most worried about. Next time I do these, it'll be 4 x 6 work, so I'll try to get the load more into a place that can be progressed safely in each rep range as I continue to refine my form.

As a sidenote - I had DOMS in my forearms for 3 days after my workout on Tuesday. Think maybe my grip strength sucks? I'm laying out a program for grip training with my Ivanko Super Gripper. I'll continue to refrain from using straps wherever possible to try and just assail my forearms. Then, next cycle when I ratchet the loads back up for deads, maybe I'll be able to handle a few singles in the 400's without straps. We'll see.

I'm loving the layout of this cycle for the simple fact that my biceps are about as engaged as if I were doing ISO's. They need it such that I can really develop the strength I feel I need in my back. Great workout today!
 
Tim, have you read through the Grip Test thread?

Grip Test

Grip strength improvement is a lot of fun. Why not report your progress in the thread. I'm going to try to get round to adding a progress report as it's been a year since I started grip strength training.

All the best with the power cleans too.
 
Tim, I am learning the Power Clean as well. The toughest part for me is what to do with my legs/knees when the weight has come to the top.
 
From Lol....
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Tim, have you read through the Grip Test thread? ...All the best with the power cleans too.</div>

Yeah - I've read the grip test thread many times. I'll give the single grips a go - again - and see what happens.

Thanks for the well-wishes on the power cleans! I'll get there - probably this time next year!
biggrin.gif


From colby...
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The toughest part for me is what to do with my legs/knees when the weight has come to the top.
</div>
Yup - it's the little parts of the lift that are the hardest to perfect. That's I think why so many people don't do this lift.
 
Week 2
Push @ 85%, Day 1

I was really short on time, so I did a little bit of super-setting with the heavy sets.

Squats: WU: 135 x 10; 205 x 6
10 x 3 @ 245 - Felt kinda heavy, but good.

Standing Press: WU: 45 x 10; 75 x 8
4 x 6 @ 105 - last set was clustered 4-2. I started my warmup sets at set 5 of the 10 x 3. I then did the remaining sets as a supersets. Tough!

Bench Press: 12 x 2 @ 155 - last set was clustered 10-2. I probably could have gotten those last two reps, but there weren't any spotters around, and the bars on the power rack were missing. Didn't want to chance having another scraped up belly.
 
Pull @ 85%, Day 1

Sumo Deads: WU: 135 x 10; 205 x 8; 235 x 6
10 x 3 @ 265 - Look Ma, NO STRAPS! I didn't use straps at all today. Yes, it's a light weight, but hey, that is progress to me. I tried like crazy to do the hook grip throughout, but my thumb kept squirting out. I dunno - any advice, hook grip gurus?

BB Rev Grip Row: WU: 115 x 10; 135 x 8
4 x 6 @ 155 - This load was maybe 5% too heavy. I'll readjust. The last two sets were clustered 3-2-1.

Chins: 12 x 2 @ BW + 5 - And the clusters were... 9-3, 6-3-2-1. I love chins! I'll bet that the next time I have to do 12's, I'll get at least 1 complete set without clustering. The challenge is ON!

Great workout today. Form was great, pump was great - just what my back needed. On that note, I see a specialist a week from Friday. We'll see what he says, but based on how I feel, I'm about 90% positive that it's muscle-related, and that strength is the ultimate remedy. I feel amazing - especially in the hours after this workout, as well as the day after. I believe my theory is correct, and what I'm doing is working.
 
ripped this off from strengthmill.net, under Rippetoe's Q&amp;A

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">--------------------------------------------------------------------------------

Alternate means one prone and one supine. And most people can only reach their middle fingernail with the thumb due to human hand configuration. And the thumb goes underneath the middle finger because the other way won't work. The overlap that way would not be under the bar, but off to the side, and the weight of the bar would not be holding the grip together. The thumb is the weak link, and the fingers under the thumb mash it up into the bar and the friction ties the grip together. If the thumb is not directly under the bar being held in place by friction and pressure from the fingers, there is no advantage to the grip.</div>

http://strengthmill.net/forum/showthread.php?t=889
 
Thanks Bax!

Week 2
Push @ 85% Day 2

Bench Press: WU: 135 x 10; 175 x 8
10 x 3 @ 195 - OK, so this sub-200 triples work is starting to get kinda maddening. I'm itchin' to venture upward load-wise. These sets were very doable - no struggling involved.

Squats: WU: 135 x 10; 185 x 8
4 x 6 @ 215 - I still have some residual DOMS from Monday. I'm not complaining, mind you - doing work sets on DOMS-laden fibers is just the craziest feeling. Kinda cool - but fatigue sets in quite quickly. I was very out of breath by the end of the second set. Regardless - I seriously don't think I broke form, which was a fun battle in and of itself.

Standing Press: 2 x 12 @ 95 - Second set was clustered 8-4. Not unhappy with that - I know I'm making progress.

All in all, a good workout. Speaking of DOMS - today is the first day since Tuesday that my forearms haven't been screaming. I did some gripper work on Tuesday night, and combined with the strapless work from Tuesday morning, I really hit my forearms well.
 
Thank you so much, FF - great read!

Week 2
Pull @ 85% Day 2

WOO HOO! LEAP DAY!

SA Pulldown: WU: 90 x 10; 120 x 6
10 x 3 @ 140 - Went well, considering how awkward this movement is at the first part of the pull. The weight really isn't the issue - it's maintaining form. I'm looking forward to the day when I can just start some variation of SA Chin work!

Power Cleans: 95 x 6; 105 x 6; 115 x 6; 125 x 4 - OK - I was trying for a 4 x 6 with a progressive load approach (because the loads are still so light for me), but I broke form on that last set, so I called it quits. I employed the hook grip throughout and had better luck with it. The only real problem was sweat - our gym doesn't allow chalk, so I'll have to just dry off my hands as necessary. On the lift, I'm definitely starting to make progress - in fact I think I'm finding them easier than hang cleans if that makes any sense. The only part I'm still a bit dissatisfied with is the front squat after the catch; I'm still catching a bit off balance, so the front squat isn't as clean as I'd like. Stuff to work on!

BB Rev Grip Row: 12 x 2 @ 135 - I'm liking this lift more and more each week. I really feel that they are helping strengthen my back where I need to.

The gym I go to on Fridays has a scale - so I'll start reporting my weight each Friday. It ain't perfect, but it's something. Today post-workout, I was 192.3 pounds.

A great end to a great week. On to 90%.
 
<div>
(_tim @ Feb. 29 2008,09:03)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">WOO HOO! LEAP DAY!</div>
Funny how Summer Olympics coincides with Leap Years...

The Power Clean is an intriguing exercise, but the form is tough to perfect. It may take years for us Tim, at least that's what Rippletoe claims is a common occurrence with the lift.

My problem is the catch to front squat movement. How deep do you squat? Do you just bend your knees. Do you widen your stance after the jump? Sometimes, my knees are bent and the bar is just pulled and snapped up to the top. This is why I have been doing them Max-Stim style, so I can work on the form and think about it after each rep.
 
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