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13-Dec-05, 12:54 PM
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#61
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Firehawk,
Glad to see you doing the cardio. Stick with it and I think it will pay you big dividends.
I believe you'll get better benefits by walking on the treadmill at an incline than the stationary bicycle. If you are up to other ideas, here is one that I believe is good and that I have done. It should be modified for each person's fitness level:
Start off on the treadmill at 4 mph and 1% grade for the first minute. At the start of every minute, bump up the incline by 1%. I go all the way to 15% on the 15th minute and I'm done for a challenging 15 minute workout.
It can be modified by only going as high of an incline makes sense then going back done. For example 1% to say 7% then from 7% back down to 1%.
Does your heart rate beat normal after your surgical procedure? If so, consider investing in a heart rate monitor for some of the most efficient fat burning cardio workouts possible.
Merry Christmas!
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13-Dec-05, 02:12 PM
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#62
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Thanks for the suggestion. I don't have access to a treadmill though. I do prefer the stationary bike anyway. I have resistance levels on it and also have a heart rate monitor attached to it.
I try to keep my heart rate in 130-145. Doesn't usually go higher than 150, but yesterday i had to really push it hard to get it into the 140s. I must be getting conditioned.
Yeah my heart has beat near perfect since i came off the surgery table!
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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13-Dec-05, 06:32 PM
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#63
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Deadlift Weakness + Upper Back Day
Rack Squats (#17 hole)
45 x 3
135 x 3
225 x 3
315 x 2
365 x 1
405 x 1 Pretty tough. Here's a video. I never do squats close stance like this so it's definitely tough, my quads are the weak link fo sho. I'm higher than i woulda liked also. Next time i'll go a slot lower. Ideally i want to start just about where my ass is when i start a deadlift. I think i'm SLIGHTLY lower than this, so one more slot down and i shoudl be ok.
DB Rows
45 plate x 6
72's x 4
102's x 6
102's x 6
102's x 6
Going up next week.
Rack Lockouts (set the pins about 2 inches below my full lockout, just was curious to feel some heavy weight.
500 x 5 seconds
600 x 5 seconds
500 felt easy, 600 felt pretty heavy. My bar is only rated for 700 so i don't want to warp the thing lol. Maybe ill go to 700 at the gym sometime. I think i can stand up with 700 though.
Close Grip Reverse Grip Chins
160 x 6
160 x 6
160 x 6
Lost alot off this exercise, i was doing 195 lbs before for sets of 6.
BB SHrugs
275 x 15
275 x 15
275 x 15
BB Curls
45 x 6
65 x 6
90 x 6
90 x 6
90 x 6
I'm tired. 1hr and 45 min workout today. Much longer than i ever thought. I had no idea what time it was when i was done, there's no clocks down there  .
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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13-Dec-05, 08:39 PM
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#64
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Link to the video? What grip you use for rack lockouts? Mixed? If so, you consider doing hook grip work or not? I've been kinda playing around with it off and on. |
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13-Dec-05, 08:46 PM
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#65
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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160 on close grip chins....hmmm, now is that on a pulldown machine or are you superman hanging 160 from a dip belt and chinning?? 
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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13-Dec-05, 08:54 PM
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#66
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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On my pulldown at home. That's like 260 on a stack at my gym. My pulldown machine is hard as hell.
The rack squats were with the bar on my shoulders not a deadlift thing.
The video is giving me problems loading up. I'll post it when it finally loads to putfile. I hook gripped 315 last wek when i did rack pulls and it about killed me. I think i might be done with that .
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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13-Dec-05, 08:57 PM
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#67
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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Quote:
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Originally Posted by Firehawk
On my pulldown at home. That's like 260 on a stack at my gym. My pulldown machine is hard as hell.
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that's what I thought. My pulldown machine is hard as hell too...very hard to approximate what I was able to do at the gym with this machine.
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
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14-Dec-05, 12:41 AM
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#68
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Quote:
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Originally Posted by Firehawk
The video is giving me problems loading up. I'll post it when it finally loads to putfile. I hook gripped 315 last wek when i did rack pulls and it about killed me. I think i might be done with that . |
I did a static hold with 225 with hook grip, and I didn't really think anything of it. Thumbs were definitely sore the next day bigtime. |
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14-Dec-05, 06:44 AM
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#69
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Registered User
Join Date: Mar 2004
Posts: 1,853
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[quote=Firehawk
The video is giving me problems loading up. I'll post it when it finally loads to putfile. I hook gripped 315 last wek when i did rack pulls and it about killed me. I think i might be done with that .[/QUOTE]
Dave, how many pl'ers you who wished they would have done more hookgrip training? I know a handful that are hitting 700lb deadlift, it killed your hand on 315 so do them lighter and keep doing them on your warm-ups it only touhens the thumb up they will get used to it, but if it's killing you go a tad lighter and work back up. |
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14-Dec-05, 06:44 AM
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#70
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Registered User
Join Date: Mar 2004
Posts: 1,853
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also nice rack work  : |
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14-Dec-05, 10:01 AM
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#71
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Thanks ill try that luke with the warmup reps on the deads.
I think my rack squats were just too high. They were slightly higher than where i'd like to start my deadlift pull so i'm going to drop 1 slot next week and see what i can do then. It's not that the weight feels heavy, but usually when i squat i'm doing it wide stance, so the narrow stance exposes my weak quads. That's the part holding me back on deads.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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14-Dec-05, 11:25 AM
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#72
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Registered User
Join Date: Mar 2004
Posts: 1,853
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[quote=Firehawk
I think my rack squats were just too high. They were slightly higher than where i'd like to start my deadlift pull so i'm going to drop 1 slot next week and see what i can do then. It's not that the weight feels heavy, but usually when i squat i'm doing it wide stance, so the narrow stance exposes my weak quads. That's the part holding me back on deads.[/QUOTE]
I do close stance on the rack squats as well only I use the close stance on "lockouts" and quarter/half rack squats (super-yoke prep) and it does help with quads on conventional deadlifts.
This is very weird but I have ran into a problem with my quads (I think) being too strong...... pulling 415 platfrom dead standing on a 5"block is much stronger position for me, I'm ripping them up, but struggeling on 415 from the floor (my problem is I'm used starting low, not high) pretty crazy if I end up pulling more from a block????
what I do though is on rack squats afew inches above parallel I use a real PL stance semi-wide low-bar I did 450x6 sat. (starting from the bottom) I know time is on my side for deadlifting, but I might see how sumos work I fiqure that squatting (my way) will carry over well for sumo, I just need to go heavier and that will happen in time, I'll still do the platforms because I ani't competeing in any PL anytime soon, but I will start pulling from the sides (farmers) for strongman season, this may put me back in the groove.
Just letting you or anyone else know whats happened to me from pulling so much off a block, it stole my groove from the floor, but still making me stronger....... time is on my side. |
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14-Dec-05, 11:56 AM
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#73
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Yep that's strange. I think i'd be pulling more sumo style but i dont' want to go to that yet. I like pulling conventional.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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14-Dec-05, 03:42 PM
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#74
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Here's the Rack Squat
405 Rack Squat
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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14-Dec-05, 08:22 PM
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#75
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Speed Day + Heavy SHoulders/Triceps
Speed Bench
145 9 x 3 3 grips per 3 sets
Cable Pushdowns
100 x 6
100 x 6
100 x 6
Overhead Rope Extensions
70 x 6
70 x 6
70 x 6
DB Shoulder Press
40s x 6
50s x 6
60s x 6
60s x 6
60s x 6
DB Front Raises
40s x 6
40s x 6
40s x 6
Easy
DB Lateral Raises
30s x 6
30s x 6
30s x 6
Easy
Rear Delt Pulldowns to Forehead
170 x 8
170 x 8
170 x 8
Tough. Damn this lat station is frickin heavy!
I'm about back to 90%. Next week ill go 100% and then the week after that if im still feeling ok i might start gettin crazy. I gotta regain all the lost strength i have had over 3 weeks off. It sucks fo sho.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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