midgetcop's comeback journal!

[midgetcop]

DUMMY-DRAG SIMULATION:

Used my gf again, who is weighing in at about 170lbs. Dragged her down my APARTMENT HALLWAY (*carpet*) a distance of approx. 14 metres, and then back again. I had to do it short spurts though, because my grip kept slipping and I couldn't hold on to her wrists. Grrrrr!!!

[Gearloose]

Originally Posted by midgetcop

DUMMY-DRAG SIMULATION:

Used my gf again, who is weighing in at about 170lbs. Dragged her down my APARTMENT HALLWAY (*carpet*) a distance of approx. 14 metres, and then back again. I had to do it short spurts though, because my grip kept slipping and I couldn't hold on to her wrists. Grrrrr!!!

Chalk up first!

How's your sense of humor? If one of your neighbors gets nosy and asks why you are dragging your GF up and down the hallway by her wrists, look them straight in the eye and say "foreplay."

[.V.]

On the dummy drag, are you required to do it by the wrists? If not, try reaching from behind, around the torso, under the arms, holding the wrists across the chest gripped in your hands. You aren't dragging by the armpits, but the torso. When carrying a limp human (or a dummy, or a simulated dummy) this gives you extra lifting and pulling power. Pulling them just from under the armpits risks injuring them, but this way - spreading their weight throughout your arms, using your back/legs/abs, also spreading the force around the whole torso/armpits/wrists - it's much easier on you and the person you are moving. It takes a great deal of practice - but if allowed it works great.

My max deadlift ever was 305. The heaviest person I can move with a wrist drag is 250. The heaviest I've ever moved by myself with the technique I described was close to 375 (according to him)...I think he was actually over 400. Granted, there was a massive adrenaline pump going at the time. But in over 16 years of moving people - sometimes alone, I've found that this way works really well.

[midgetcop]

Gearloose - unfortunately they're not going to let me chalk up during the test (in reality, I'm going to be sweating like a pig). Oh, and LOL.

welch - I am allowed to carry the dummy that way.....but I tried it once on my girlfriend and it was extremely awkward. It's also far different from the dummy, because the dummy is stiff like a manequin and punkie isn't (she's kind floppy ).

I dunno. I think I'll try again under the armpits....it does seem to make more sense because I'll be dragging less weight....

[midgetcop]

March 20 2006

BICEPS:
- db hammer curls: 20lbs (per arm) x 6, x 6, x6 (increase in weight)
- bb curls: 30lbs x 10, x 10, x 35lbs x 8 (tried one of those curved barbells instead of the straight ones - FAR better on the wrist)

LEGS:
- squat: 75lbs x 11, 80lbs x 9, 85lbs x 7, 90lbs x 5, 95lbs x 3 (increase in weight)
- calf raises (lever): 65lbs x 10, 70lbs x 8, 75lbs x 7 (increase in weight)
- lungewalk (steps): *skipped because I was doing cardio today

CARDIO:

medium-intensity jog around indoor track - 2.5 miles - approx. 26 minutes

THOUGHTS:

Good workout. I'm really trying to push myself to go heavier these last few workouts, even when I think that I should be staying with a weight and upping the reps. So far it's been working, and for most of my lifts I'm back up to my strongest weights (a la 7 months ago before the accident). Now I need to get my bench press back up to 70lbs, my incline press back to 60lbs, and I'll pretty much be set to blast through my old records.

Might try the dummy drag again tonight.....under the arms this time!

[sunmedicFL]

Originally Posted by midgetcop

welch - I am allowed to carry the dummy that way.....but I tried it once on my girlfriend and it was extremely awkward.

I dunno. I think I'll try again under the armpits....it does seem to make more sense because I'll be dragging less weight....

Midge...

Ya gotta get the dummy off the ground. I've taken these kinds of test ALOT, and the first 2-3 times, I had to stop halfway & regrip, that tires you out more. My suggestion is this..

Check your time going into this part, hopefully its the last event, but you should try to have time for a few deep breaths... sit the dummy upright at the waist, position yourself behind, I find that one knee works for me. Now your focus is to get-in deep with the dummies back against your upper chest, and get a secure grip on your own wrist. I'm right handed, so I grab my left wrist with my right hand. Some will say that interlocking your fingers is better, you can use both forearms, but I've had better results my way.
the lift is very important. Once I have my grip locked in, I come off my knee to a deep squat, and I try to lift quickly & cleanly, to a standing position with the dummy "riding high" in my arms. (It won't be so high at the end). The tip here is to DRAG as little as you need to, less friction! As you begin the drag, and your arms fatigue more, the dummy drooping in your arms will result in some dragging, but by then you should be near halfway & you just gotta want it from here. DO NOT... if the dummy is going down, DO NOT let yourself get stuck under it. Try as hard as you can to let it fall next to you. Once it's on top, you'll struggle & eat up the game clock just trying to get out from under it.

I hope this helps, and good luck!!

[midgetcop]

That's awesome advice. It definitely makes more sense to lift this way, and I'm definitely going to start practicing.

:

[midgetcop]

April 01 2006

CHEST:
- db bench press: 30lbs (per arm)x 7, 35lbs x 4, x 2 (increase in weight)
- incline db press: 30lbs (per arm) x 4, x 4, x 3 (increase in weight)

TRICEPS:
- seated db tricep extensions: 35lbs x 9, x 9, x 9 (increase in reps)
- bench dip: bw x 10, x 9, x 7 (*new*!)

CARDIO:

warmup
1min @ 4.5
1min @ 6.5
1min @ 4.5
1min @ 6.5
1min @ 4.5
1min @ 7.0
1min @ 5.0
1min @ 7.0
1min @ 5.0
1min @ 7.5
1min @ 5.5
1min @ 7.5
cool down

Total approx 18min of HIIT cardio (including warmup and cooldown) + increase in speed

DUMMY-DRAG SIMULATION:

So, I've tried on two occasions to drag my girlfriend via the lift-under-armpits method, and at first I didn't think I'd be able to even do the initial lift to get her off the ground. But after some false starts and angry yelling from the gf (who was in pain), I was finally able to get her up, and today I actually got her down the apartment hallway. Yay!!

THOUGHTS:

I was out of commission there for a about a week (some personal problems to deal with), so when I went to the gym today I kinda over-pushed myself with upping my bench weights, hoping I could make up for lost time. I was able to increase my weight on both my flat and incline bench, but as you can see, I wasn't able to pump out many reps. I also decided to replace my cable pushdown for bench dips, which are far more effective IMO. Out with the isolation exercises, in with the dips.....

[midgetcop]

July 6, 2006

Back again.

Those of you who have been on these boards for a while have probably noticed that I tend to be gone for periods of a time. I'm proud to say that I'm in the process of battling and winning an addiction to alcohol (I'm finally getting the proper medical treatment and therapy), and I'm giving my fitness routine the full and proper attention that it needs. I truly feel that I can now meet and exceed my goals, and now I have so much more *time* and *energy* to spend on my physical health.

I've been at the gym again for the past 2 weeks, so I'll post my last workout and then go from there. Current pics will be posted soon.


July 5 2006

SHOULDERS:
- db shoulder press: 27.5lbs (per arm) x 7, x 7, x 6
- bb upright row: 45lbs x 9, x 8, x 8

BACK:
- lever bent over row: 15lbs x 10, 20lbs x 8, 25lbs x 7
- deadlifts: 70lbs x 10, x 10, x 10
- row machine: 70lbs x 10, 75lbs x 9, 80lbs x 7

CARDIO:

Not a lot today - my cardio is pretty pathetic right now. I bought a skip-rope and I managed to skip for about 4 min before almost collapsing.

THOUGHTS:

Looking at the workout, I realize that it doesn't look very long. I usually feel pretty wiped afterwards, but is there something that's missing? Or is it enough, because there's a lot of compound lifts in there?

I'm feeling it today though. Ouch!

[.V.]

Hey, hope that recovery goes well for you - best wishes there.

Now get back to work on your training. I see you've been going for two weeks again. Best wishes for that too.

[seraph]

haven't seen your journal lately but looks like your making some good progress : good luck

[gymgirl]

i'm pretty new around here, but lurked for a good 6 months and have seen many of your posts. just wanted to wish you best of luck on your recovery, and glad to see you've been back in the gym for the past 2 weeks. :-):

[CF-OC_gal]

Welcome back!:

[midgetcop]

Thanks so much guys!

Rigorous honesty is an essential element of recovery, and so is accountability. Logging your training here will help you use both of these elements in your pursuit of lifelong sobriety. I'll be reading your posts and privately cheering for you.