Please Scroll Down to See Forums Below
Prince of Pull
- Thread starter miked8c
- Start date
subscribed...
dont know how i missed this... been spending too much time over in the anabolics forum lately...
if you plan on doing heavy assisance work for the deads, they would serve better towards the beginning and tapering off the last couple weeks... you will want to be more well rested when you are making those heavier pulls, and rack pulls will take a lot out of you...
also you mentioned about pulling twice a week, and once is just fine, but if you do incorporate the rack pulls, you might want to do them on a seperate day... that has worked better for me...
when you get up to a 475x3, im fairly certain you would be good for at least 510x1...
CHALK AND HATE!!!
dont know how i missed this... been spending too much time over in the anabolics forum lately...
if you plan on doing heavy assisance work for the deads, they would serve better towards the beginning and tapering off the last couple weeks... you will want to be more well rested when you are making those heavier pulls, and rack pulls will take a lot out of you...
also you mentioned about pulling twice a week, and once is just fine, but if you do incorporate the rack pulls, you might want to do them on a seperate day... that has worked better for me...
when you get up to a 475x3, im fairly certain you would be good for at least 510x1...
CHALK AND HATE!!!
miked8c
New member
Thanks Moya, glad your onboard man. So your saying if I were to do rack pulls I should be doing them now, as it is still relatively early in the program? Do you think it is worth me doing them after my squats on Fridays?
i would have you ask yourself 'how strong is my lockout?'... for me, for some time my initial pull off the floor was stopping me, so i did heavy defecit pulls for a while... now i can get just about anything i can grip started... but have had a bit of lockout trouble when trying to PR (though grip is more of an issue for me at this point, which racks help as well imo) so i have been doing rack pulls and they have helped this...
you mentioned grip on your last workout, and though it may have been a bad day, you may want to go heavy on the rack pulls without straps to keep your grip up as well... but if you find your grip far ahead then you might want to strap up ... you just have to play with it a bit and find what you need...
i just wouldnt wait until week 6 or 7 and start rack pulls, because if your lockout is weak at that point it may be too late to bring it while hitting PR's from the floor...
im currently doing the 10wk Ed Coan program and it uses power shrugs to strengthen the lockout (another good choice of asist excersise) and they start week 5, but by week 8 you are also reducing the other assist moves to a pretty substantial degree... also the power shrugs are quite a bit lighter than one would go with rack pulls, so i think thats why they are done a bit later in the program than i think one would want to use the rack pulls...
you mentioned grip on your last workout, and though it may have been a bad day, you may want to go heavy on the rack pulls without straps to keep your grip up as well... but if you find your grip far ahead then you might want to strap up ... you just have to play with it a bit and find what you need...
i just wouldnt wait until week 6 or 7 and start rack pulls, because if your lockout is weak at that point it may be too late to bring it while hitting PR's from the floor...
im currently doing the 10wk Ed Coan program and it uses power shrugs to strengthen the lockout (another good choice of asist excersise) and they start week 5, but by week 8 you are also reducing the other assist moves to a pretty substantial degree... also the power shrugs are quite a bit lighter than one would go with rack pulls, so i think thats why they are done a bit later in the program than i think one would want to use the rack pulls...
miked8c
New member
I think I may incorporate power shrugs. I just remembered the gym I go to on my squat days does not even have a power rack I could pull from. Honestly, my lockout is pretty solid however I would not be surprised if it became an issue later in the program. Do you do a double overhand on these, or mixed? Correct me if I am wrong, power shrugs are basically shrugs with body english. You do the hip drive from the cleaning movement and really try to get your traps up, the weight should be close to you DL on these. Please correct if wrong.
Bench Day- Speed
175x8x3
Boring stuff, came at every rep hard though and focused on accelerating the bar.
3 board press
275x4
260x5
Had I not done the 8 sets before this I could have hit 275 for 5.
DB Chest Press
60x4x10
I know, light weight. I put my feet up on the bench and did very slowed control reps however. Want to get my stabilizers solid.
Did dips, pull ups and rows.
Bench Day- Speed
175x8x3
Boring stuff, came at every rep hard though and focused on accelerating the bar.
3 board press
275x4
260x5
Had I not done the 8 sets before this I could have hit 275 for 5.
DB Chest Press
60x4x10
I know, light weight. I put my feet up on the bench and did very slowed control reps however. Want to get my stabilizers solid.
Did dips, pull ups and rows.
i use a mixed grip on my power shrugs... if you were lifting more for aesthetics you would probably want to stick to double over or even a hook grip as you might get slightly uneven growth... but since this is the way i pull my deads (over/under), it is the only way i grip on them, and i dont alternate sides being over/under... some people do... but im just so much more stronger with my left over and my right under i just keep them that way... it feels very natural to me, and i havent noticed any uneven development, and ive been pulling tripple bodyweight for a few years now...
power shrugs in the coan program are performed in the 60-70% range i believe (would have to look it up again to be certain)... but i have gone as heavy as 80%ish... i pick it up just like a deadlift, lower it a bit and then use my hips to accelerate it as i shrug if that makes sense... i do pull sumo, however i keep a conventional stance for these...
i think these will be good to keep your lockout strong...
power shrugs in the coan program are performed in the 60-70% range i believe (would have to look it up again to be certain)... but i have gone as heavy as 80%ish... i pick it up just like a deadlift, lower it a bit and then use my hips to accelerate it as i shrug if that makes sense... i do pull sumo, however i keep a conventional stance for these...
i think these will be good to keep your lockout strong...
miked8c
New member
Squat Day
405x2
405x1
Stopped here, 2 reps of this weight is all I need to be sore as shit tomorrow.
Front Squats
225x3x5
Didn't kill myself on these.
Did some core work
I took it relatively easy today because I had to do a new and foreign type of training after lifting today; Cardio.
I am applying for the Navy SIP(student incentive program) at my school and I need to pass a PT test. I went to apply for the program this past Wednesday and found out that a week later(this coming Wednesday) they were doing their end of semester PT test. Lucky me, I have a week to get my cardiovascular system, which is currently, crap into an 11 minute 1.5 mile state(minimum). The pull ups and push ups I will max.
I know that some of you are probably like whats this kids problem is bitchn about a 1.5 mile in 11 minutes. Well I haven't run for any longer than 20 seconds since the beginning of the school year for orientation. Although I used to be an athlete, having not run for this long and gaining twenty lbs. has kind of screwed with my jogging abilities. For the past nine months I have conditioned my body to rest for 5 minutes to do a 10 second set. Running distance is completely opposite to this.
So I went a mile and half today in 13 minutes. I didn't push myself too hard, not even close to puking, but I was definitely winded. I was just trying to work the untouched muscles used in running and get my belly breathing down again. I have 5 days to shave two minutes off this. If I went balls out today I probably could have done this in 12 minutes, however that is still pretty depressing. So my plan is to run again tomorrow morning and Sunday morning, then do a light mile jog on Monday. Rest Tuesday.
Anyone have advice to spike my time in a few days. I know I should have prepared earlier for this however I only had a weeks notice.
Heres the recap
Required 1.5 miles in 11 min.
Where I'm at: 1.5 miles in 12 min.
4 days till test(not counting today, or test day)
405x2
405x1
Stopped here, 2 reps of this weight is all I need to be sore as shit tomorrow.
Front Squats
225x3x5
Didn't kill myself on these.
Did some core work
I took it relatively easy today because I had to do a new and foreign type of training after lifting today; Cardio.
I am applying for the Navy SIP(student incentive program) at my school and I need to pass a PT test. I went to apply for the program this past Wednesday and found out that a week later(this coming Wednesday) they were doing their end of semester PT test. Lucky me, I have a week to get my cardiovascular system, which is currently, crap into an 11 minute 1.5 mile state(minimum). The pull ups and push ups I will max.
I know that some of you are probably like whats this kids problem is bitchn about a 1.5 mile in 11 minutes. Well I haven't run for any longer than 20 seconds since the beginning of the school year for orientation. Although I used to be an athlete, having not run for this long and gaining twenty lbs. has kind of screwed with my jogging abilities. For the past nine months I have conditioned my body to rest for 5 minutes to do a 10 second set. Running distance is completely opposite to this.
So I went a mile and half today in 13 minutes. I didn't push myself too hard, not even close to puking, but I was definitely winded. I was just trying to work the untouched muscles used in running and get my belly breathing down again. I have 5 days to shave two minutes off this. If I went balls out today I probably could have done this in 12 minutes, however that is still pretty depressing. So my plan is to run again tomorrow morning and Sunday morning, then do a light mile jog on Monday. Rest Tuesday.
Anyone have advice to spike my time in a few days. I know I should have prepared earlier for this however I only had a weeks notice.
Heres the recap
Required 1.5 miles in 11 min.
Where I'm at: 1.5 miles in 12 min.
4 days till test(not counting today, or test day)
Tblock1
New member
Hey bro I have been in this situation before. It was the initial test for rotc, 1 minute of pushups, 1 of situps, and 1 mile run. I knew I could pass everything but I wanted to destroy it. What worked for me is I ran a mile at around 95% intensity every day for a week before the test. I also had a week to get ready and I started out running around a 6:15 mile and ended up running a 5:14. This may not work for everyone but it worked great for me. I would just go hard as shit everyday, either 1.5 or 2 miles. GO GET IT!
miked8c
New member
Floor Press
95,135,165,185,205,225,246,265,285,300x1,310xfail
Very close on 310, got to mid point and could not lock it out, 305 was very possible. Last semester during this program I failed at 300 the same way I failed with 310 today. I've gotten stronger. 315 for reps is definitely in the cards.
Deadlift tomorrow can't wait.
95,135,165,185,205,225,246,265,285,300x1,310xfail
Very close on 310, got to mid point and could not lock it out, 305 was very possible. Last semester during this program I failed at 300 the same way I failed with 310 today. I've gotten stronger. 315 for reps is definitely in the cards.
Deadlift tomorrow can't wait.
