close grip incline bench: 150 x 2 x 5

inverted rows: +35 x 7, 6
renegade rows: +44 x 7, 6…..+35 x 7, 6
some oh tri extensions

cuff stuff

inverted rows: gonna have to incorporate the vest or something else soon…35 pounder hit the bar a couple times in the second set.

bench: http://www.youtube.com/watch?v=4GPexY3FKKs

People that view exercise as an enjoyable and rewarding experience, from what I can tell, seem to be in the minority

For sure.

I can't repeat them on a "family" site like GUS.

4 letter words come to mind.

hope you don't mind.

Of course not.

you need to get your own camera so we don't have to wait around for anuj :)

I do have a camera, that's not the problem, the problem is sitting down & editing it & uploading it. My pull-up video is shot on my camera.

Hammer Grip Chinups
+70x3, +82.5x1+1+1, +80x1+1+1, +45x4+1+1+1+1

Rack was busy so I did chinups first because I was already a bit short of time (traffic). 82.5 is a very significant number. It represents 50% bodyweight!

Push Press
115x1
135x1
135x4

I wanted to try for a couple more singles but I didn't have enough time to take proper rest periods so I hammered out that last set of 4.

OH Tri Extension
72.5x14

Grabbed a quick set as I headed to the change room. :)

Body weight Pull ups = 8 reps; 5 + hold; 5 + hold; 5 reps + hold;
Total Sets = 4

Close Grip Bench Press = 135lbs X 3 reps; 135 X 5; 155lbs X 1 reps;
Total Sets = 3

Body weight Pull ups = 5 reps; 5; 5; 4; 5; (Some of these sets were alternated with the above CGBP sets)
Total Sets = 5

Dumbbell windmills = 3 sets of 12 with 20lbs (back to back)

I'm still using straps for my Pull-ups, since my hands haven't fully healed. Pull-ups were much better this time though, I able to keep my tightness through the bulk of them, however I was hunching on the sets on which I was doing a hold at the top. I'm really surprised that I could bench how much I did & as easily as I did, without any tightness or proper setup, I was actually trying to push my body into the bench with my heels, but that wasn't happening, so I tried to curl my legs under the bench & push mid set on one of my presses. Overall, it was a really fun & productive workout.

this should work fine
was thinking of benching on both day 2 and day 4, i just did a vid and my form needs some serious work
is that okay guys?

Your ROM has already improved since you came to GUS, it seems like. Or am I mistaken?

It has improved, as also my pull up speed & weight lifted.

Anyway, from watching the videos I don't see you squeezing at the top and basically forcing the last little bit. You are expecting to power through to the very top and that is not always possible. What you need to do is hang at the top and just pull the heck out of it for a good 3 count or so. Retract and depress the scapula and see what you can do with that. I think we mentioned before that you can stretch your pecs beforehand in case that is binding you at the top.

I tried that out today on a couple of my reps. It did work on my heavier set, on my lighter reps I drop an inch or so from the top before I can hold myself there. I find myself hunching when I'm holding myself at the top, but I didn't stretch my pecs today, I will do it before my next pull up session

Not the best plan, but it would work. :P

Thanks Joe

All my OHP & squat videos got corrupted. I hope this video works.

Deadlifts
315x1
335x1
355x1
365x1

Decent day for deadlifting. Didn't want to push past 365, my form would have gotten a bit too loose for my liking.

shit day today..not sure what the f was going on.

conventional deads: 240 x 1, 260 x miss, 250 x 1, 255 x miss, 240 x 1 x 2

split squats: 45, 2 x 6
snatches with 8k kb: 31 reps each side…about 20 seconds rest in the middle

farmers walk: 35's x 1:45

not sure if i wanna bother with conventionals next week or not…maybe throw trap bar back in for a bit. my hips needed a little break from sumo…i got a vid of the 250 that i might put up later. just kind of an eh day on the deads..i'm so much weaker pulling conventional…but everything else was great :)

Push Press
115x1
135x1
145x1
155xMISS
145x1
145x1

Hammer Grip Chinups
+70x3 (deloaded), +80x1+1 (MISS on 3rd cluster), +60x3 (deloaded), +55x2+1+1+1

OH Rope Extension
65x10, 65x10, 57.5x10

I've had to juggle/miss workouts lately. Pain in my ass, but better than nothing I suppose.

I don't think there is a way to use bands to reduce the weight at the top, though. Is there? Maybe it's an engineering feat I can't pull off!

If you still had tension in the band it would be taking some off……..but neglected the massive band tension throughout the rest of the movement (if done like a regular banded pullup). Scrap that idea, lol. Ironic how I said it was a smarter plan. Anyway, its been one of those days! The only way I can think of it working is if you had your legs tucked up (like a squat) with the band underneath your feet and you 'stood up' as you reached the top, the band would be hanging freely until you 'stood up'. Not the best plan, but it would work. :P

I'm not sure if this is 100% true for everyone, but my strongest point in the pullup or chinup is just after the start and my weakest is the very top.

You're irregular, lol. Generally people are strongest at the top and weakest at the bottom. This is why they get help with band assisted pullups which help the most at the bottom. Depending of course on how much tension and stretch you have in them. "Top" is a gray area though because what is a good full ROM to you may not be to everyone else, you know?

If I train someone on a pullup I am looking for maximum range of motion so they will actually be very weak at the very last bit of that. But right before that tough part they are typically at the portion that is their strongest. Most people stop right there and don't get that last little bit of scapula retraction and depression and most don't even get their chin over the bar when they do "chinups".

People rarely consider that ROM is subjective with exercises like pullups. Nobody would consider a bench press that ended with your elbows still bent a full range of motion bench press. But with something like pullups you don't have a place that you can consider it "locked out"! So when we say top we may mean different portions of the actual range of motion that is actually humanly possible. And the strength curve changes drastically for the last couple inches of a "full" pullup.

In general, bands resisted pullups will work the way accomodating resistance is supposed to work, for most people except if they have had trouble with the very very top (which, again, most people stop before) they will find it impossible with bands.

For you, Dev, it's mostly those last couple of inches and probably bands will not help you much. Your ROM has already improved since you came to GUS, it seems like. Or am I mistaken? Anyway, from watching the videos I don't see you squeezing at the top and basically forcing the last little bit. You are expecting to power through to the very top and that is not always possible. What you need to do is hang at the top and just pull the heck out of it for a good 3 count or so. Retract and depress the scapula and see what you can do with that. I think we mentioned before that you can stretch your pecs beforehand in case that is binding you at the top.

With that said…your ROM is not that bad, dude! Don't beat yourself up. Your pulling big weights as well and as long as you try to get that last bit of squeeze your golden.

Mobility Drills

Warrior lunges Stretch-30sec
Seated 90/90 Stretch-30sec
Bird Dog-30sec
Rocking Ankle Mobilization-30sec
Scapular wall slide-30sec
Levator Scapula/Upper Trap Stretch-30sec
High Knee Walk-30sec
Reverse Lunges With Posteriolateral Reach-30sec
Walking Spiderman-30sec

Front Squats

75lbs x 5reps
75lbs x 4reps
95lbs x 5reps
115lbs x 3reps
135lbs x 4reps
155lbs x 2reps
155lbs x 2reps
155lbs x 2reps
155lbs x 2reps
95lbs x 6reps

Unilateral Press

25lbs x 5reps
30lbs x 5reps
30lbs x 5reps
30lbs x 5reps
35lbs x 5reps

Video
http://www.youtube.com/watch?v=AVVFbLyonDM&feature=channel

Workout was awsome did 155lbs squats for 4sets….

Let's use a +50lb pullup as an example. If you can do a 50lb pullup and get 2-3 inches from the very top of the movement then you would want the band to be adding just under 50lbs at the top. BUT all throughout the movement you will be using less than 50lbs, so in reality you're reducing the overall resistance of the exercise. A smarter plan, imo, would be to do a +60lb pullup having the band reducing weight as you come up so it is reduced to just under 50lbs at the very top but heavier at stronger points in the movement.

Bands should be at their highest resistance at your strongest point of the movement. I'm not sure if this is 100% true for everyone, but my strongest point in the pullup or chinup is just after the start and my weakest is the very top. I'd be loading up the weights and using bands to reduce weight throughout the pull, IF I were top use bands. To be honest, I don't even think I would use bands in this way.

Mobility Drills

Kneeling RF/TFL- 30 secs
Supine Bridge- 30 secs
Wall Ankle Mobilization- 30 secs
Pull Back Butt Kick-30 secs
Cradle Walk-30 secs
Squat To Stand- 30 secs
Overhead Lunge Walk- 30 secs

Deadlifts

135lbs x 5reps
185lbs x 3reps
185lbs x 3reps
185lbs x 3reps
185lbs x 3reps
185lbs x 3reps
225lbs x 2reps
225lbs x 2reps
225lbs x 4reps
185lbs x 7reps

Dumbell Rows
50lbs x 5reps
50lbs x 5reps
50lbs x 5reps
55lbs x 4reps
55lbs x 4reps
60lbs x 2reps
60lbs x 2reps
60lbs x 2reps

Cable Rows

80lbs x 10reps
80lbs x 10reps
80lbs x 10reps

Video
http://www.youtube.com/watch?v=YmsxPp_7bKo

Workout was not bad need to work on deadlifts on my posture and also on dumbell rows….

I was thinking of using bands to help me get extra ROM.

First let me clarify, this: what I meant was train with bands as added resistance, since they'll give maximum resistance at the top of the pull-up.

Thanks for the suggestion Pity, I'll incorporate these holds, once my hand has fully healed.

Back Squats = 45lbs X 3 reps; 95 X 3; 135 x 3; 155 X 3; 155lbs X 2 reps; (Didn't achieve proper depth with the 155 lb sets although the 2nd set had better depth)
135lbs X 5 reps (Back Off Sets)
Total Sets = 6

Cable Wood Chops (on weird cybex machine) = 80lbs X 12 reps; 100 X 10; 110 lbs X 8 reps;

I'm getting the hang of doing Front Squats, although I was shocked at just how bad I was at Back Squats, it wasn't that they were tough, I just wasn't comfortable leaning forward.

This is Sunday's training.

Pistol Squats:
+20 lbs x 3 reps x 2 sets
+30 lbs x 4 reps
+40 lbs x 5 reps
+50 lbs x 3 reps
+60 lbs x 3 reps
+70 lbs x 1 rep
+50 lbs x 3 reps
This killed me.

Weighted Pull-ups:
+50 lbs x 4 reps
+50 lbs x 2 reps

Dumbbell Rows:
140 lbs x 4 reps
140 lbs x 5 reps
140 lbs x 4 reps
My calluses were all torn up from Deadlifting but I refused to wear my straps.

Cable Rows:
120 lbs x 10 reps x 3 sets

Video:

Like so many of these guys today who fancy themselves "strength and conditioning coaches" most of his assumptions are centered on training for sport or athletes training. That colors everything, including ideas about periodization. Keep that in mind because only athletes and strength competitors must have their training needs coincide, in performance and timing, with some event.

Probably my biggest criticism is starting the damn thing with frigging Milo and the bull again. Training is progressive, yada yada. But books like Athletic Body in Balance and Milo carrying a bull up a hill every day have NOTHING in common. If training was as simple as that you wouldn't need books like this. So the logic of the analogy escapes me. Trainees take that story literally and I am darn sick of it. Milo COULD NOT HAVE ever been able to carry a bull up a hill in the way the story describes. It wouldn't have worked and it is a stupid story. A myth not a strength training lesson. Yet, Cook introduces the first chapter with that Milo crap, like so many others have done before him.

Remember this book is NOT about training for absolute strength. It is about "athletic development" in general. Use it as a reference for specific needs or problems you may have.

Sir, I understand what you are saying, but I thought for the speed sets, you are supposed to explode of the floor with the bar,so I kept it fast.

You are. That's why I told you to pretend the bar was glued down, lol. To help with that. I see what you're saying about pulling yourself down and the bar moving. It's light weight, after all. The new setup will help then. But it sounds like you may have a little mobility trouble being that it sounds like you are relying on the bar to hold your body in position. No?

Kanish, for you I do not think that "bending over", grabbing the bar, and then "pulling" yourself into position is the way to go. I want to see you bring your hips back and set your back from the get go. A more disciplined approach

Sir, I was thinking of doing this as well cause in some of my reps my back was not as arched as much as I wanted it to be.
Sir,Thanks for helping me out with this and I will give this a shot next week.

That said your speed sets are looking faster but I don't think your a putting enough into it. Pretend that the bar is glued to the floor and you have to rip it off to get it going. As long as you can do it well, of course.'

Sir, I understand what you are saying, but I thought for the speed sets, you are supposed to explode of the floor with the bar,so I kept it fast.
The thing I feel was, this week when I sat into position the bar automatically moved when I tried to pull myself down,so I couldn't get down enough for the speed sets.

Kanish, for you I do not think that "bending over", grabbing the bar, and then "pulling" yourself into position is the way to go. I want to see you bring your hips back and set your back from the get go. A more disciplined approach. The way you are doing it now you are stiff legging it. You keep your legs extended and just let your lumbar bend (flex) to bring your hands down to the bar. And then you try to set your back and shoulders while holding on. SO, I want you to begin setting your back at the beginning. Bring your hips back, bend your knees, grab the bar, and then set your position. Try to get your hips a bit lower at the get go with you back WELL SET instead of starting with a high butt and then pulling your butt down.

There is nothing wrong with that if it works. I just don't think it is the way for you to go.

That said your speed sets are looking faster but I don't think your a putting enough into it. Pretend that the bar is glued to the floor and you have to rip it off to get it going. As long as you can do it well, of course.

http://www.youtube.com/watch?v=vLdwu4RCMqY&feature=fvw

Low cable rows = 70lbs X 12 reps; 80 X 12; 90lbs X 9 reps;

Swissball Jackknife = 3 sets of 8 reps

I worked on my form some more, still have to work on bringing it all together. Another productive & fun session.

Dragons Flags = 2 sets of 5 reps; 1 set of 4 reps;

Swissball glute raise = 3 sets of 8 reps

Dumbbell Windmills = 17.5lbs X 12 reps; [15 X 12; 15 X 12]; [15 X 12; 15 X 12] (the sets in the brackets were done back to back)

I did deadlifts with straps to allow time for my hand to recover, it was weird using straps. I stopped driving the bar into my shins, finally no more bruised shins. A very productive training session overall.

Deload workout from Saturday night.

Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
415 lbs x 2 reps

Deadlift Work Sets:
465 lbs x 2 reps
475 lbs x 2 reps
Very cool. I am very very pleased with this.

Overhead Squats:
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 3 reps
This is hard on the shoulders…

Dumbbell Windmills:
35 lbs x 10 reps x 4 sets
My shoulder felt so weird in this. Bad choice of exercise.

Facepulls:
75 lbs x 15 reps x 4 sets
I was worried about shoulder stability.

Video for today:

08-28-10

Deadlifts

Warm up sets

135lbs x 7reps,
185lbs x 5reps,
205lbs x 5reps,
255lbs x 5reps,

Work Sets

285lbs x 2reps x 2sets.

Speed Work @ 60% of 1rm

205lbs x 2reps x 8sets.

I tried to work on my form, so my set ups took a lot of time, My goal wast to keep my shoulders ahead of the bar and my back arched, Its weird not doing that heel raising before sets guess I have to work on this.

Video:-

08-25-10

Front Box Squats

135lbs x 3reps,
145lbs x 3reps,
155lbs x 3reps,
165lbs x 3reps,
175lbs x 1rep,
185lbs x 2reps,
195lbs x 1rep.

I think I sat on the box for more than last week and it turned out to be way way tougher than last week,
I kinda lost my tighteness on the set with 175lbs so I just did one rep.

Overhead Press

135lbs x FAIL,
115lbs x 2reps,
125lbs x 4reps,
125lbs x 3reps x 4sets,
125lbs x 2reps.

I ran out of steam after 1st 2sets with 125lbs really weird I guess the 125lbs set took a lot out of me.

Core Training

Lying leg raises

BW x 20reps x 5sets.

Video:-
http://www.youtube.com/watch?v=oZKkroA9_rs

Guys i do read stuff… and i read that artice thans devraj…

I fell of my chair after reading this!!!!!!!!!!!!!!!!!LOLLLLLLLLLLLLLL

You can prove it to us by applying what you learn.

We got Deadlifts today!!!!!!!!!!!

I wouldn't want to clap at the top.

Neither would I unless I wanted to get peoples attention. :P

Thanks for the added variation guys.

How about we narrow it down to weighted pull-ups & band pull-ups? Also, let's take me as an example, what would be good choice for me between them?

Do you absolutely have to raise the dumbells almost straight out in front of you or are you just leaning on the dumbells too much?

Hmm…I never considered this. Let me give this a shot tomorrow.

You compensate a lot by leaning over to the working leg. If you can stop doing that I think that will actually make it easier in the long run.

Alright, sir. I will do this tomorrow. Thank you :)

You compensate a lot by leaning over to the working leg. If you can stop doing that I think that will actually make it easier in the long run. The more uncessary movements you can eliminate the more fluid and strong you will be.

Anyway, seems like a goblet style is the easiest solution. That's what most people do anyway. Good job on the 50 pounds!