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A Slender Man's Log
 

DSSG
Level

Join date: May 2012
Posts: 2067

browndisaster wrote:
nice work man, you're killing it. I need to do some suitcase deadlifts today. I did them a couple times and I think my spine ripped out.

how do you do DB leg curls? I've done them once but thought the DB would fall on my nuts well before I got to a heavy weight. I bet I could rig up something with the dip belt



Get a plate loaded dumbbell, get on a bench, hang legs off bench with hips on/half on bench, make sure the bottom of the top plate is on your feet, and do leg curls. It is no where close to my nuts (I'll get a video up next time I do them), and it doesn't feel like it is going to fall.


What do you mean by "I think my spine ripped out." that it beat the hell out of your abs/quadratus lumbrum/erectors, or that it was painful on your back? If the first, that is true. My obliques/quadratus lumbrum are actually sore at the moment, and it is very hard for that to happen to them.


Also, now that I have a bar (my old one) I don't mind beating the hell out of, I am going to start doing shovel deadlifts again. :)

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browndisaster
Level

Join date: Jun 2009
Posts: 2820

I think I did them on a decline bench when I tried it a couple years ago. This makes more sense though. I'll give it a try when the sliding leg curls run their course.

Spine ripped out in a good way lol. I don't train my abs nearly as hard as I should.

Shovel deadlifts sound good too! I'm going to try some ring work when I exhaust the ab wheel

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DSSG
Level

Join date: May 2012
Posts: 2067

competition grip bench
45X5
95X5
135X5
165X5
185X5
205X5
215X5
225X5 calling it here, and I am actually starting to really get an ed coan style bench going here


reverse light band JM presses
145X8 1 minute rest
145X6
145X4
145X5
145X3


dead hang pull ups
bwX10
bwX10
bwX10
bwX6
bwX6
bwX5
bwX5
bwX5
bwX5
bwX3
65 total reps
bent over DB rear delt raises
40X20 partials 30 second rest
40X10 partials
40X30 partials

bastardized poundstone reverse curls
45X41
45X22
45X8
71 total reps

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DSSG
Level

Join date: May 2012
Posts: 2067

yesterday:

DE Squat/Deadlift day


moderate stance squats 220X2 for 8 sets, 45 second rest

full sumo DE pulls 230X2 for 8 sets, 30 second rest

wide stance good mornings off of #12 pin
175X3 1 and a half minutes rest
175X3
175X3

shovel deadlifts
85X6R 45 second rest
85X6L
85X3R
85X3L


Zercher style back extensions
50X8 1 minute rest
50X6
50X8
50X8

extra workout later than night: 50 bw reverse hypers


today:

5X50 reverse hypers this noon

5X50 reverse hypers tonight.


I forgot to post this stuff. Anyway, for extra workouts I am going to try Chad Waterbury's 100 total reps of the an exercise. Basically up the weight when those muscles do not feel as though they will die a violent death (I'll go up to 10 next week if not earlier). Supposedly it will help with my recovery ability/endurance in the muscle/add size, but all I think it will probably do is get blood in there (which is always a nice thing since the back can get bitchy).

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DSSG
Level

Join date: May 2012
Posts: 2067

yesterday:

AM: 5X50 reverse hypers

PM: DE bench
160X3 for 8 sets 45 second rest

push press
45X6
95X6
115X6
135X5
155X5
175X1 rough

kroc rows
135X13 1 minute rest
135X13

chin ups
bwX15
bwX12
wide grip pull ups
bwX4
bwX4


snatch grip shrugs
205X10 1 minute rest
205X7
205X4


Wide grip tricep extension and wide grip curl superset
95X15 95X5 45 second rest
95X6 95X4
95X5 95X4


I am cutting down on my intensity for pressing, dropping volume of supplemental exercise on ME day by a set for tricep-extension-ish exercises and going for three sets of max reps if I do DB bench instead. I am going to cut down back volume to an all out set, or two or three heavy straight sets of a row variation, and four sets of weighted pull up variation followed by higher rep trap/reardelt/arm work.

I have beaten my pressing muscles into the ground, and I need to let them recover.

extra workout: reverse hyper 10X38

today: extra workouts (two one set each) 10X48
10X28

I am still going for a max squat tomorrow. I'll go for 345, and stop there unless 345 is easy.

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DSSG
Level

Join date: May 2012
Posts: 2067

browndisaster wrote:
I think I did them on a decline bench when I tried it a couple years ago. This makes more sense though. I'll give it a try when the sliding leg curls run their course.

Spine ripped out in a good way lol. I don't train my abs nearly as hard as I should.

Shovel deadlifts sound good too! I'm going to try some ring work when I exhaust the ab wheel


And don't forget one of the best core exercise for deadlifting: Good morning variations. I will likely always do a good morning variation on DE day as long as I stay injury free. Either strict top to bottom goodmornings with conventional/wide stance, squat mornings with whatever stance I am going to be squatting with, or arched back suspended good morning variations where I set up the same as I would for a deadlift.


Anyway, I shall go squat today, and go in for a PR. I'll call it a day for ME if I hit 345, or if form goes to hell/I miss a rep.

Next week is going in for a deadlift. My worst, and best built for lifts in two weeks. I feel as though my grip/glutes are ready for the deadlift. And my abs/erectors/lats/traps should be far more than adequate for keeping the bar path.

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csulli
Level 1

Join date: May 2012
Posts: 7642

A Slender Man's Log

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DSSG
Level

Join date: May 2012
Posts: 2067

csulli wrote:
A Slender Man's Log

Bitch, please. The Slender man would be much more horrifying... Title being changed now.

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MightyMouse17
Level 1

Join date: Apr 2012
Posts: 1513

Should just title it "A Mans Log" already!

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DSSG
Level

Join date: May 2012
Posts: 2067

MightyMouse17 wrote:
Should just title it "A Mans Log" already!

Kroc rowing 135 (kroc rowing what I started this log weighing), squatting twice bodyweight, approaching 2.5Xbw deadlift, overhead press on the same level as csulli, probably can touch and go 265 for the bench, I probably should. I stop this nonsense, and go directly. to "A strong man's log". In fact, I shall start a new log today for that. :)

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trivium
Level

Join date: Dec 2012
Posts: 1838

csulli wrote:
A Slender Man's Log


BEAST

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