AngryMuscles
New member
whoa ...damn damn damn!! good numbers!
G
getfitdoc
Guest
JT- i got a pair of gloves with wraps on them, i hate wearing them, but when i broke my other wrist a while ago i used them and they helped. what ones do you use?
Thanks AM
Thanks AM
AngryMuscles
New member
getfit, can you advice/help me on making a box for my box squat??? any particular wood?? items?? would help a lot
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getfitdoc
Guest
i dont know how to make a box, i suck at construction/oragami/legos/blocks...
I use aerobic steps. Just jack some from your aerobics class.
OR...
you can use a bench, if its not too high. it depends how tall you are and your femur tib/fig length.
a box is usually 11-16 inches high (sometimes lower/higher but thats a good guidline).
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=141&pid=580
here is a picture of one with a description. you can make it of wood, but this gives you an idea of the dimensions.
I use aerobic steps. Just jack some from your aerobics class.
OR...
you can use a bench, if its not too high. it depends how tall you are and your femur tib/fig length.
a box is usually 11-16 inches high (sometimes lower/higher but thats a good guidline).
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=141&pid=580
here is a picture of one with a description. you can make it of wood, but this gives you an idea of the dimensions.
G
getfitdoc
Guest
today
Parisi warm up method
-muscle activation: hip-pop ups, single leg hip-pop ups, straight leg lift, outside leg raise, inside leg raise, opposite arm opposite leg raise, sky divers
-muscle activation hip circuit: outside knee raise, forward leg circle, backwards leg circle, straight leg side raise, knee to arm-pit
dynamic mobility- cobra stretch, iron cross, mt climbers, groiners, hurdler lead leg pick-ups, rollover stretch
Hill Runs
"the incline" (its just a big hill by my house) x1 01:03:72
hill sprints (on a smaller shorter hill) x 3 00:33:81, 00:31:32, 00:28:09
Parisi warm up method
-muscle activation: hip-pop ups, single leg hip-pop ups, straight leg lift, outside leg raise, inside leg raise, opposite arm opposite leg raise, sky divers
-muscle activation hip circuit: outside knee raise, forward leg circle, backwards leg circle, straight leg side raise, knee to arm-pit
dynamic mobility- cobra stretch, iron cross, mt climbers, groiners, hurdler lead leg pick-ups, rollover stretch
Hill Runs
"the incline" (its just a big hill by my house) x1 01:03:72
hill sprints (on a smaller shorter hill) x 3 00:33:81, 00:31:32, 00:28:09
AngryMuscles
New member
getfitdoc said:
I know that item and it's really good material..but with all the shipping and exchange rate, i'd be broke before buying that
G
getfitdoc
Guest
**sub-max max eff legs
-box squat
warm up: parisi method
light sets off box
135#x12
185#x8
225#x5
275#x2
225#+45#chainsx1
300#x1
275+45#chainsx1--PR
i am just weak, i dont feel i can even give a true max effort right now, i feel i have to many weak spots in my form.
they have been getting better, but i'll call these workouts **"sub-max"max effort**, which just means i am doing what i can do as of now, my current best effort without risking injury.
rack dead lifts (8")
135x2
185x2
225x2
315x1
my wrist hindered further dead lifting
band hammy curls 1 set to failure.
modified GH raise.
(i finally figured a way to do them at my gym untill i can get the order for a new one in). I put a pad on the ground and tucked my heels under the hammer strength incline press, had my workout partner stand on the seat and there they are.
3 sets of failure
i couldn't even do one on my own power. i had my partner hold a band around my trunk to assist me. this HAS to be my #1 priority for a while.
ankle distraction w/band. this shit made my ankle feel great IMMEDIATLY.. i will now do this forever.
-box squat
warm up: parisi method
light sets off box
135#x12
185#x8
225#x5
275#x2
225#+45#chainsx1
300#x1
275+45#chainsx1--PR
i am just weak, i dont feel i can even give a true max effort right now, i feel i have to many weak spots in my form.
they have been getting better, but i'll call these workouts **"sub-max"max effort**, which just means i am doing what i can do as of now, my current best effort without risking injury.
rack dead lifts (8")
135x2
185x2
225x2
315x1
my wrist hindered further dead lifting
band hammy curls 1 set to failure.
modified GH raise.
(i finally figured a way to do them at my gym untill i can get the order for a new one in). I put a pad on the ground and tucked my heels under the hammer strength incline press, had my workout partner stand on the seat and there they are.
3 sets of failure
i couldn't even do one on my own power. i had my partner hold a band around my trunk to assist me. this HAS to be my #1 priority for a while.
ankle distraction w/band. this shit made my ankle feel great IMMEDIATLY.. i will now do this forever.
SteelSouth
New member
getfitdoc said:
I've got the Inzer 20 inchers. I only use them for my 1-2 heavy sets on bench and then heavy DB work.
G
getfitdoc
Guest
fast bench
warm-up-shoulder traction, one arm cable presses
light work with bar.
started with 180=60% of 295
180#x3-
180#x3- these two sets were to slow, so i went down to 175#
175#x3x6sets-all sets were times, and done under 3.5 seconds, best two sets were 3.16 and 3.22 (all timed with stopwatch, verbal cut to "go" and stoped when rep 3 was locked out).
kept rest under 1 min.
DB skull crusher-3 sets 30#x15 35#12 40#8
explosive tri ext w/rope-2 sets 40# 15 reps 50# 10 reps
close grip lat pull as explosive as i could get w/hurt wrist
2x160 x15
unilateral explosive band shoulder circuit #1 band-side raise, front raise pull apart(both hands) two circuits 20 reps each time.
i felt slow on the bench but the times were good, had to drop to 175, It is a different excercise when you got that stopwatch on.
------------------==========================================
Hike
big hill in 01:00:66
3 hill sprints best was 28:66 seconds
warm-up-shoulder traction, one arm cable presses
light work with bar.
started with 180=60% of 295
180#x3-
180#x3- these two sets were to slow, so i went down to 175#
175#x3x6sets-all sets were times, and done under 3.5 seconds, best two sets were 3.16 and 3.22 (all timed with stopwatch, verbal cut to "go" and stoped when rep 3 was locked out).
kept rest under 1 min.
DB skull crusher-3 sets 30#x15 35#12 40#8
explosive tri ext w/rope-2 sets 40# 15 reps 50# 10 reps
close grip lat pull as explosive as i could get w/hurt wrist
2x160 x15
unilateral explosive band shoulder circuit #1 band-side raise, front raise pull apart(both hands) two circuits 20 reps each time.
i felt slow on the bench but the times were good, had to drop to 175, It is a different excercise when you got that stopwatch on.
------------------==========================================
Hike
big hill in 01:00:66
3 hill sprints best was 28:66 seconds
G
getfitdoc
Guest
Legs
focus on post chain esp. hamstrings
rushed didn't have time for proper warm-ups, just did light sets
good morning squats
worked up to 145# 2 sets of 8
one leg romanian dead lift.
3 sets x 12 20# DB
cable pull through.
3 sets
180? hypers
4 sets 15 reps worked on explosion and static contraction on last few reps.
annoying... i moved this week, time is low
focus on post chain esp. hamstrings
rushed didn't have time for proper warm-ups, just did light sets
good morning squats
worked up to 145# 2 sets of 8
one leg romanian dead lift.
3 sets x 12 20# DB
cable pull through.
3 sets
180? hypers
4 sets 15 reps worked on explosion and static contraction on last few reps.
annoying... i moved this week, time is low
G
getfitdoc
Guest
sled pulling
forward
backward
bearcrawl
side to side
forward
backward
bearcrawl
side to side
G
getfitdoc
Guest
max bench
warmup shoulder traction, one arm cable presses....
worked up to 300 missed 2 x. I'm slow off the bottom. I controlled the weight, it didn't come down on me. I'll get it soon.
then i did 1 set w/225#+1 set of 5/8 chain. 1 rep as explosive as possible.
then i did concentric method rack presses w/ 185# sets of 10 and 8. I rested the barbell on the bar completely, then exploded it up as much as i could. it was 3" off my chest.
Then did Triceps, worked that one press where you are in bench position and you bring the bar a couple inches above your eyes.
45#x15
65#x15
85#x12
115#x10 <---these bothered my wrist a little bit, but i like them. once my wrist is better i'll add these in w/more weight.
Then i attached my chains to kettlegrips and did overhead tricep extentions, followed by overhead shoulder presses. I really liked these two.
did 4 sets each. 15 reps. always working on exploding.
finished moving, i worked out to expel the stress in my life. so i may not have hit a new pr or followed a good template, but i felt great when i was done.
warmup shoulder traction, one arm cable presses....
worked up to 300 missed 2 x. I'm slow off the bottom. I controlled the weight, it didn't come down on me. I'll get it soon.
then i did 1 set w/225#+1 set of 5/8 chain. 1 rep as explosive as possible.
then i did concentric method rack presses w/ 185# sets of 10 and 8. I rested the barbell on the bar completely, then exploded it up as much as i could. it was 3" off my chest.
Then did Triceps, worked that one press where you are in bench position and you bring the bar a couple inches above your eyes.
45#x15
65#x15
85#x12
115#x10 <---these bothered my wrist a little bit, but i like them. once my wrist is better i'll add these in w/more weight.
Then i attached my chains to kettlegrips and did overhead tricep extentions, followed by overhead shoulder presses. I really liked these two.
did 4 sets each. 15 reps. always working on exploding.
finished moving, i worked out to expel the stress in my life. so i may not have hit a new pr or followed a good template, but i felt great when i was done.
G
getfitdoc
Guest
i am kinda having some low back issues right now. i had to move (mold damage in shower) and i still haven't got my temperpedic bed moved, so my back is a little off, so i will not be pushing it too hard with stuff till its feeling good again.
legs light, fast.
warmed up, lbextentions, some bodyweight squats... i forget what else.......
box squats 14" box...
135x15x2
135+#2 band first 2x15
135+#2band+1 set chains x5repsx8sets
i'm weak at the bottome, i am just trying to work form and be fast.
GMS- just the bar and #2 band. worked on being fast and keeping shins past perpindicular. 4 sets of 15 reps.
abs on slant board withh 2 #1 bands on shoulders. 3 sets, 15, 12,10... not much rest and very explosive.
low back traction w/#3 bands... LB traction is so relaxing i almost fell asleep at the gym.
[/URL]
[/IMG]
legs light, fast.
warmed up, lbextentions, some bodyweight squats... i forget what else.......
box squats 14" box...
135x15x2
135+#2 band first 2x15
135+#2band+1 set chains x5repsx8sets
i'm weak at the bottome, i am just trying to work form and be fast.
GMS- just the bar and #2 band. worked on being fast and keeping shins past perpindicular. 4 sets of 15 reps.
abs on slant board withh 2 #1 bands on shoulders. 3 sets, 15, 12,10... not much rest and very explosive.
low back traction w/#3 bands... LB traction is so relaxing i almost fell asleep at the gym.
[/IMG]
Last edited:
G
getfitdoc
Guest
speedybench
lot of good warmups shoulder traction, one arm cable shit...etc...
kept the bar light used a #1 band
worked a few light sets then
135#+#1 band. 5 sets of 10 reps
i paused the reps and held the lockout for a second.
then i did the tricep movement wheere you setup like a bench press and bring the bar to your face (JT press???)
4 sets--65#x15, 85#+#1 bandx12x3
one arm kettlegrip #3 band tricep press downs.
3 sets 15 reps.
two arm kettlegrip#3 band shoulder presses (elbows tight shoulder in sockets)
3 sets 12, 12, 10.
pull aparts #2 band 2 3 sets of 15
------------
felt fast today. the weight was light so....
i hate kettlegrips for weights, but i love them with bands and chains.
lot of good warmups shoulder traction, one arm cable shit...etc...
kept the bar light used a #1 band
worked a few light sets then
135#+#1 band. 5 sets of 10 reps
i paused the reps and held the lockout for a second.
then i did the tricep movement wheere you setup like a bench press and bring the bar to your face (JT press???)
4 sets--65#x15, 85#+#1 bandx12x3
one arm kettlegrip #3 band tricep press downs.
3 sets 15 reps.
two arm kettlegrip#3 band shoulder presses (elbows tight shoulder in sockets)
3 sets 12, 12, 10.
pull aparts #2 band 2 3 sets of 15
------------
felt fast today. the weight was light so....
i hate kettlegrips for weights, but i love them with bands and chains.
G
getfitdoc
Guest
did sled pulls on sunday... was hard as shit. 3 forward pulls, 3 backwards pulls 2 bear crawls. i used 3 plates. 135+sled(18#)?150#
then i did another bench day on monday.. (new schedule.)
did a rep day, lighter work. nothing to really note. worked with two boards a little bit, just for the hell of it. did a few sets with 225 using 2 boards. worked some high rep tris with it.
----------------------------------------------
today
leg day.
thought i'd try a lightened method. Seeing as how i need to learn to be more explosive. I wanted to see how it felt.
bunch of warmup shit...
used#3 bands from top of 7foot rack.
135#x15
185#x12
225#x5x8sets
jumpstretch platform squats 4sets 20 reps #4bands on each shoulder
1 legged DB rom deadlifts 2 sets 15 reps.
that was hard work, little rest in between sets, less than 1 min... the jumpstretch squats were killer.
then i did another bench day on monday.. (new schedule.)
did a rep day, lighter work. nothing to really note. worked with two boards a little bit, just for the hell of it. did a few sets with 225 using 2 boards. worked some high rep tris with it.
----------------------------------------------
today
leg day.
thought i'd try a lightened method. Seeing as how i need to learn to be more explosive. I wanted to see how it felt.
bunch of warmup shit...
used#3 bands from top of 7foot rack.
135#x15
185#x12
225#x5x8sets
jumpstretch platform squats 4sets 20 reps #4bands on each shoulder
1 legged DB rom deadlifts 2 sets 15 reps.
that was hard work, little rest in between sets, less than 1 min... the jumpstretch squats were killer.
G
getfitdoc
Guest
maxBench
warmed up
worked up to 300 and missed it.
Did DB floor presses. 3 sets of 20 reps.
did jm presses two hard sets of 15
did overhead tri extensions 2 sets to failure
--------------------
the floor presses were great, im going to use those as my new maxeffort movement for maybe 3 weeks. i was happy my wrist held up with them, thats the reason ive been away from DB's for so long...
warmed up
worked up to 300 and missed it.
Did DB floor presses. 3 sets of 20 reps.
did jm presses two hard sets of 15
did overhead tri extensions 2 sets to failure
--------------------
the floor presses were great, im going to use those as my new maxeffort movement for maybe 3 weeks. i was happy my wrist held up with them, thats the reason ive been away from DB's for so long...
AngryMuscles
New member
westside rule, get??
G
getfitdoc
Guest
a little bit angry. I'm just adapting a lot of the stuff they do to me. Its trial and error until i can dial it all in. plus i've got a fucking wrist injury so its killing my variation.
-----
yesterday...
Lat pull downs + Abs + GPP
Lat pulls, bench grip width.
4 sets 135x15 155x12x3
hard to do good lat pulls because of wrist, but i do what i can
ab wheel w/40# of chains on back 3 sets 15 reps
sled pulls forward, backward plus snad bag carrys(two arms and 1 arm)
-----
yesterday...
Lat pull downs + Abs + GPP
Lat pulls, bench grip width.
4 sets 135x15 155x12x3
hard to do good lat pulls because of wrist, but i do what i can
ab wheel w/40# of chains on back 3 sets 15 reps
sled pulls forward, backward plus snad bag carrys(two arms and 1 arm)
