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Vee Power

runveerun

By runveerun
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runveerun Veteran member

runveerun

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Hey Vee,

I have always read deads from knees as Rack pulls Miss, but.... I would do them just below the knee it will only make you stronger it is a little harder from there for a good reason but either way will work 8)

Aaaa good thanks sir! I do rack pulls from pretty low like down on my shins. I wasn't sure if they should be from a rack or boxes, I guess it's the same thing? We have a good rack to do rack pulls in at Le house.

Yip me too I stand on a board for rack pulls to make them lower than my knee. They're great for strength and for pinching your callouses :lol:

That's a good idea! I think the rack I do them from is pretty low, I will check again tomorrow when I do them, thanks BB :grin:

Me three... I set the pins etc so the bar's an inch or so below bottom of kneecap.....

You can do rack pulls with me tomorrow if you like TFB? 8) Nothing like some deads followed by some rack pulls ala Sheiko styley!

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teamfatboy Veteran member

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Me three... I set the pins etc so the bar's an inch or so below bottom of kneecap.....

You can do rack pulls with me tomorrow if you like TFB? 8) Nothing like some deads followed by some rack pulls ala Sheiko styley!

Ayup - my plan for #29, Week 1, day 2, calls for deads to knees (and thru to the top) and rack pulls... all good :)

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runveerun Veteran member

runveerun

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Me three... I set the pins etc so the bar's an inch or so below bottom of kneecap.....

You can do rack pulls with me tomorrow if you like TFB? 8) Nothing like some deads followed by some rack pulls ala Sheiko styley!

Ayup - my plan for #29, Week 1, day 2, calls for deads to knees (and thru to the top) and rack pulls... all good :)

wOOP! Deadlift Tharsday it is then!

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runveerun Veteran member

runveerun

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Hell, if I really lift hard I might need a 20kg plate on each end of the bar.... :shifty:

[ZOMG what have I done :pfft: ]

Good liftering tonight sir! :salute:

It was fun liftering with another person :grin:

Day 2 Week 1

Deads

1x3 60

2x5 60

2x3 70

3x3 75

Bench

1x5 25

1x5 30

4x4 32.5

Deads from knees

1x3 50

2x4 60

2x3 70

3x3 80

Dips

x7

x5

x5

x5

x5

Lunges 5x5

Lots of rack pulling this evening at Le house.

I think I am about 70% of the way of fully convincing TFB to do BBro :grin:

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teamfatboy Veteran member

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Thanks for the company Vee, made the time fly, even if the same can't be said for some of my lifts :pfft:

I reckon you're heaps stronger than 18 months ago, when you first moved to Wellington. You made those deads off the pins look effortless, and the bench seemed very good.

Thanks for moving the weights too.... bonus workout in itself, that, eh!

Not sure I'd say 70%, but you never know.... :shifty:

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runveerun Veteran member

runveerun

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Thanks for the company Vee, made the time fly, even if the same can't be said for some of my lifts :pfft:

I reckon you're heaps stronger than 18 months ago, when you first moved to Wellington. You made those deads off the pins look effortless, and the bench seemed very good.

Thanks for moving the weights too.... bonus workout in itself, that, eh!

I'm definitely doing the Bbro I would be crazy not to. :nod:

It was fun sir! I think I am strongerer than last year :pray:

I seem to like to attack the deads from pins, I'm not sure why I feel like they deserve it :o

I'll get OB to put your name down then as a definite :grin:

Day 3 week 1

Dislocations

20,20,20

Benchsicles

1x5 22.5

1x4 27.5

1x4 32.5

1x3 35

2x2 37.5

2x1 40

2x2 37.5

1x3 35

1x5 30

1x5 25

Squattering

1x5 35

2x3 42.5

2x3 50

4x3 52.5

Rubberband pullaparts

x20,x20.x20,x20,x20

Dips

x5,x5,x5,x5

GMs

5x5

Flyering

5x10

SOOoooooo tired yesterday I don't think I have slept very well this last week, so I shifted yesterdays session to today and I am glad I did. Felt fresh as a daisy today. :pfft:

Had a discussion with Beast and Sam about knee wraps as I have never used any and I'm not sure when/why/who/how/where.

I bought some and some wrist wraps the other week from Inzer while I was getting my soft suit as I knew I would need them eventually and I thought it would save on postage getting them altogether.

So I will start using them on anything over 60% and not done up too tightly to get used to them, maybe once a week?

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runveerun Veteran member

runveerun

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oooooo ooooo oooo week 3! always an exciting time of a sheiko cycle :nod: :clap: :lol::lol:

No just week 2 next week! What exciting things happen in week 3? Cupcakes? Balloons?!!

No cake, just bucket :pale: :grin:

oh :cry: that's disappointing, but not unexpected luckily there is a range of buckets to choose from at the house.

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bar-belle Veteran member

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Had a discussion with Beast and Sam about knee wraps as I have never used any and I'm not sure when/why/who/how/where.

I bought some and some wrist wraps the other week from Inzer while I was getting my soft suit as I knew I would need them eventually and I thought it would save on postage getting them altogether.

So I will start using them on anything over 60% and not done up too tightly to get used to them, maybe once a week?

Good plan Vee the equipment is there to be used. If they haven't already get the boys to show you how to wrap the knees.. there are lots of variations. But you want to get it right so that you're knee doesn't poke out in the middle of a squat :lol: . And when you get them tight for comp well that's a whole new experience :shock:

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runveerun Veteran member

runveerun

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Good plan Vee the equipment is there to be used. If they haven't already get the boys to show you how to wrap the knees.. there are lots of variations. But you want to get it right so that you're knee doesn't poke out in the middle of a squat :lol: . And when you get them tight for comp well that's a whole new experience :shock:

Ummmm used knee wraps today :shock:

I did one up then Beast came over and did the other one- Thanks sir!. I said "I wasn't going to have them tight" Apparently that wasn't tight :shock: So I had to re-wrap my other knee as it was obviously wussy wrapped :shock:

However good bounce out of the hole and the weight (which was my old max a couple of weeks ago) was light! Good on ya knee wraps we are going to get on just fine! :grin: (as long as the circulation in my legs doesn't get completely cut off :pfft: )

Day 1 week 2

Squat

bar x5,x5

1x4 35

1x4 42.5

1x3 50

4x2 55 W+B

Bench

1x3 22.5

1x3 27.5

1x3 32.5

4x2 37.5

Squat round 2

1x3 37.5

1x3 45

3x3 52.5 W+B

Flying

5x10

GMs

30kg 5x5

Dippering

5x5

Knee wraps hurt, but they are good for you 8)

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runveerun Veteran member

runveerun

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I've seen a guy come off the platform and the back of his knees were bleeding cos those wraps were so tight :shock:

:lol: you'll get used to them...they certainly do give you that little lift out of the hole :nod:

That's gotta hurt :shock:

Yes more HTFU is needed I feel. I am training husband to put them on for me for the BBro, I am training him to ignore me if I say they are too tight, I think I may be creating a wrapping monster :shock:

What kinda carry over would you say you get from them? I was estimating another 10kg? Could you get more?

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runveerun Veteran member

runveerun

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What kinda carry over would you say you get from them? I was estimating another 10kg? Could you get more?

Possibly...depends on what type of wraps you have I suppose. I normally use RPMs for training but at nats I used Inzer Gripper Wraps and they were the bomb.. heaps of pop.

I looked at getting gripper wraps, they weren't on the IPF list. Does that mean I could get some and use them? They do look goooooodddddd :pray:

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drizzt Veteran member

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Pretty sure you can use the Grippers :nod:

I reckon I get about 20kg out of a good, tight wrap :nod: May be different for you ladies... not too sure. I started using wraps a few months ago myself, and quickly found that I get different amounts out of different techniques, so play around with a few of those! I found the straight "wrap from bottom-up" technique doesn't really do a lot for me, so I jumped into a slightly more complicated one (sub-x I think it's called?) and that worked better :grin:

Check out the APT Knee Wrap Tutorial on Youtube if you get a chance, good wrapping techniques on that (would link but I don't have youtube at work, sorry!). I know a few of the guys do the Nicholls Tread from that video and it works well for them (I use the last one on the vid).

As Barbelle alluded to, it's handy to have different wraps for training and comp. My training wraps are a second-hand pair of THPs that have lost a lot of their oomph, and I don't get a heck of a lot out of em, but my comp wraps are some really springy Titaniums that give me a lot more, and get 1-2 more revolutions when wrapping. Big difference changing between the two a week out from the comp!

Looking forward to some big squat numbers from you now ma'am! :salute:

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bar-belle Veteran member

bar-belle

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I looked at getting gripper wraps, they weren't on the IPF list. Does that mean I could get some and use them? They do look goooooodddddd :pray:

Oh yes indeedie they are legal! They are on the IPF list as WA50's...sneaky buggers :wink: If you're squatting when you come to coast next week try Steaks and see if you like em! I'm sure he won't mind. They are quite expensive to get shipped here but I think Kevin Strachan from Get Strength may still have a pair for sale...brand new $70. Bargain!!

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runveerun Veteran member

runveerun

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od:

I reckon I get about 20kg out of a good, tight wrap :nod:

Looking forward to some big squat numbers from you now ma'am! :salute:

:pray: 20kg would be awesome then I would have a 90kg raw squat 8) - bring on the bleeding knees :grin:

I reckon +10kg is totally do-able as the wraps were the other night so EXTRA bleeding knee tight +20kg FTW!

I put down 120kg for the in house squat competition :shifty: hmmmmmm :shock:

Oh yes indeedie they are legal! They are on the IPF list as WA50's...sneaky buggers :wink: If you're squatting when you come to coast next week try Steaks and see if you like em! I'm sure he won't mind. They are quite expensive to get shipped here but I think Kevin Strachan from Get Strength may still have a pair for sale...brand new $70. Bargain!!

COOL! they are sneaky calling them that! I will be deadlifting at CBC but I can throw in some squats to try them out, that would be cool!

Yeh shipping from the states is pretty expensive, I have friends in the states so they repackage and send on stuff sometimes for me which can save money.

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runveerun Veteran member

runveerun

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Day 3 week 2

Warm up

GMs bar x12

Squattering

bar x5,x5

1x4 35

1x4 42.5

1x3 50

5x3 52.5 B

Rubberband pullaparts

x20,x20,x20,x20,x20

Bench

1x5 22.5

1x4 27.5

1x4 x32.5

3x3 35

1x2 37.5

2x1 40

1x2 37.5

1x4 35

1x5 32.5

1x5 27.5

1x6 25

Squattering part 2

1x3 37.5

1x3 45

3x2 52.5

Flying 5x5

GMs

5x5 30

Dislocations

x20,x20,x20

about 1h 40mins

Not bad hardly stopped at all.

Didn't do dips as I want to go in tomorrow and fry triceps with pin press and floor press.

I am up in Sporkland again next week, I thought I didn't have to go till December but work needs me to go up for 3 days Tuesday- Thursday so to make it more enjoyable I have booked in with VP to go to CBC on Wednesday night which I am very excited about :grin:

So will do day 1 on Monday instead of Tuesday.

ALSO in other news I'm gonna be on TV, I'm being interviewed on Good Morning TV not this Wednesday but the Wednesday after. I have to go out to Avalon studios and sit on their couch and talk and stuff :shock:

It's all very exciting stuff lined up!

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drizzt Veteran member

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ALSO in other news I'm gonna be on TV, I'm being interviewed on Good Morning TV not this Wednesday but the Wednesday after. I have to go out to Avalon studios and sit on their couch and talk and stuff :shock:

It's all very exciting stuff lined up!

Cooool, will MySky!

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