A Lifter's Iron Log...

[moya]

ok, my rack pull is not a lot more than my max dead because my grip goes out first on it... my grip fades around 525ish...
i do use chalk and a mixed grip on my power shrugs... if that explains a bit...

now YOU have some strong ass hands to be pulling that without chalk... 315 is hard for me to get a good grip on without chalk... i can pull it, just not much more...
i think its all the guys running around at my gym using straps on just about every lift they do that makes me think twice... i will have to give them a shot and see how much i can rack pull with them, then decide from there if its worth it or not...

 

[ghettostudmuffin]

3-25-2011

Rack Pulls 135x5, 225x3, 315x2, 405x1, 455x1, the 455 was not as tight as I would have liked. For some reason didn't have much gusto on the heavy pull here so called it on the rack pulls.

Power Shrugs 225x5, 275x5, 315x5, 365x5,5,5,5,8-9

Barbell Stiff-Legged Deadlift 275x1x10

Muscle Snatch and Power clean 135x1,1 each, 155x1,1 each, 165 fail muscle snatch, 165x1 PC(power clean) 185x1 PC, 205x1 PC,1 more and push pressed it

Rack Barbell presses 135x1, 145x1, 155x1, 165x1, 175x1, 185x1 all strict, only rested as long as it took to change the weights

rack push press 205

Strict Dumbell Shrugs 100's 2x15, 1 minute or less rest between sets

Throughout workout I did 2 sets of strict parallel grip chins for 2, a couples strict singles on moderate width pullup and a few kipping pullups as well

Bodyweight 241-242lbs

Intense workout

 

[ghettostudmuffin]

3-27-2011

Bench Day

Bench Press barx5, 135x5, 185x3, 225x2, 255x2, 275x1 warmup

335x1-my step-bro touched the bar so I couldn't count this.

340x1, I made damn sure his hands were nowhere near the bar for this lol

Strict rep, it stalled mid-way up for a second, but then I pushed past the sticking point and easily locked it out. Woulda past competition because the bar never lowered, just hovered for a sec. I didn't actually pause on the chest, but it was a smooth controlled lowering with a light touch and then a smooth press up. I have noticed this on my max attempts on bench. I have a clear sticking point about 4" off the chest and I kinda stall there for a sec and then EASILY press it to lockout. I wouldn't be surprised with some rack presses for a month and a bench shirt I would put up 400+ np in single ply as 340 feels like nothing to lock out.

One of these days I will learn how to explode off the chest better without resorting to bouncing it and really blast my max up. 350 should be coming within a month or 2 np.

Strict cable pressdowns with v-bar handle, half stack for 10, 3/4 stack for 2 sets of 10, whole stack for 2 sets of 10. We were at a gym close to my bro's house and they didn't have a straight bar attachment lol.

Dumbell Bench 55's x7, 75's x10-12 strict, 55's x14 slow and smooth

That was it.

Great workout. I will bench 405 raw in the not too far off future.

 

[coreygb]

Looking great man. 405 will be awesome.

 

[ExtraMile]

That is exactly where my bench sticking point is too bro.

405 will be awesome

 

[Tblock1]

Fantastic work! 405 will be some awesome shit

 

[the.gladiator1987]

405 will be awesome

 

[ghettostudmuffin]

3-29-2011

Barbell Squat 165x2x5, 275x1, belt+wrist wraps from here on, 385x1, 425x1

Leg Press 450x3x10-12, each rep is 4/4 temp, lol these suck

That was it. Felt pretty solid. I think I am going to try for a max deadlift on Friday and then start a cycle or 2 of 5/3/1 again.

Bodyweight 244-245lbs

 

[moya]

chalk and hate...
lets do that deadlift pr bro...

 

[ghettostudmuffin]

3-1-2011

BIG PR today

Deadlift 135x5, 225x3, 315x1, 405x1 warmup

475x1 pr +20lbs

500x1 pr +45lbs

BOOYAH!!!

Belt only, no chalk baby. Overall 500 went up nice and smooth. I believe rack pulls have played a part in improving my deadlift since I haven't actually deadlifted in like 5-6 weeks? I believe the power shrugs are the biggest contributor though. My traps are now strong enough when applying maximal force to break the bar off the ground without my shoulders caving down and in. As a side benefit the traps have gotten noticably bigger from the power shrugs.

My traps did drop abit at the top of the pull, but I got the shoulders back without issue and I am confident this dead would have passed competition.

Power Shrugs 225x5, 275x3, 315x3 warmup, even after deadlifting I like to pyramid up on these because of the ballistic nature.

375x5,5,5,5, last set 8-9 reps

Barbell Stiff Legged Deadlift 285x13, I try to keep the shoulder back while doing these for added trap strengthening.

That was it. AWESOME workout and huge PR.

Bodyweight 247-248lbs