I have no idea what's going on anymore.

[steak]

For rack pulls to be good for me they need to be below my knee. I like doing them with the plates from 1-4" off the ground. I've gotten in the habit of setting the plates on blocks, instead of actually pulling from the rack. It feels better than pulling off the pins.

That height actually feels harder than pulling off the floor, so I figure it's gotta be good for me. Anything above knee height doesn't do much though.

Yeah I did some for a SM comp at below the knee and found that the positioning (ie being out of the groove) made the first rep hard, then reps 2-3 usually easier.

Definately agree that blocks are better than rack. The bounce at the bottom is horrid in racks and it trashes the bar.

I find the same with rack pulls - below the knee FTW!

I grabbed some of those $5 pool noodles and split them with a blade to slip over the pins in the rack. Absorbs a lot of the shock, saves the bar a bit when pulling out of the rack/zercher squats etc and being cheap are easily replaced. Bunnings ahve the ones with an inch hole down the guts so they fit and hold pretty well.

[ohjoshua]

good idea.... that sounds like a cobbers sort of move.... consider it stolen.

[steak]

good idea.... that sounds like a cobbers sort of move.... consider it stolen.

watch out for the gay colours. pink dont look so flash in the rack

[ThePman]

Pink isn't a good workout color? Oops.

got my session in this morning:

Day 4 - 3/19/10

Front Squat - 1RM: 124 kg

105 kg x 1 reps x 7 sets @ 7 RPE - 85% of 1RM

Squat - 1RM: 169 kg

110 kg x 5 reps @ 7 RPE - 65% of 1RM

125 kg x 5 reps x 2 sets @ 8 RPE - 74% of 1RM

Bench Press - 1RM: 138 kg

87.5 kg x 5 reps @ 8 RPE - 64% of 1RM

100 kg x 3 reps @ 8 RPE - 73% of 1RM

110 kg x 3 reps @ 8 RPE - 80% of 1RM

Barbell Row - 1RM: 136 kg

105 kg x 3 reps x 5 sets @ 7 RPE - 77% of 1RM

Finished up with four rounds alternating between pushdowns, EZ curls, and GHRs.

I'm probably going back shortly w/ Di and if so I'll do some sled dragging and KB work.

[rose]

Wakey wakey.

[ThePman]

Wakey wakey.

Still lifting and such. Just haven't felt up to journaling recently. No big deal, I go through these spells.

[rose]

No big deal

Didn't mean to imply it was, just disappointing for your fans etc

[ThePman]

No big deal

Didn't mean to imply it was, just disappointing for your fans etc

meh, just nothing much of interest going on. I did hit 125 & 130x5, then 142x3 squatting last week (all sets about a 7-8 on my RPE scale so smooth 'n fast), and there was no sign of impending injury so I was happy about that.

And I video'd Monday's DL session just for kicks.

[startinfromscratch]

sock deads FTW!!!!

[Big john]

Solid deads brother....good to meet the pman in person bro, hopefuly nxt time we get to see u bust out the lifts :nod: :twisted:

[ThePman]

Deads tonight, up to 200x6

Weighted chins, +35 for 9 singles

GHRs w/ purple band, 3x8

Weighted crunches w/ 10kg plate, 3x8

Solid deads brother....good to meet the pman in person bro, hopefuly nxt time we get to see u bust out the lifts :nod: :twisted:

Cheers, was great to meet you and the rest I hadn't met before.

Also I met your mate Greg tonight at work. He came up to me and said "I like your articles". That's how you know you're getting e-famous

[steak]

Nice bit of work there Matt 8)

youve got a small following at our gym :nod:

"Bodybuilding has lied to you" is a fave and has done the rounds and "Maximise Muscle" has got got grubby finger marks (mostly mine ) and a few dog eared pages. We want more 8)

[ohjoshua]

reps looking fast P-man!

[rose]

Better camera angle on Monday vid, thanks :grin:

[ThePman]

wut

[rose]

Ummm, just better for viewing your technique is all I meant sir? :-s Gosh :shifty:

[Big john]

Nice jobs on the deads Pman :clap:

[teamfatboy]

:ditto: What they said... something to motivate us lesser mortals :nod:

[ThePman]

Cheers folks.

I did a workout on Tuesday, upper body stuff but nothing spectacular (as usual) so I didn't bother logging it. I think it was military press, close-grips w/ the fatbar, and barbell rows.

Today I squatted, with work sets of 110x5 and 120 2x5. Squats feel odd these last two weeks, not exactly weak and not like I'm about to tear something. Not sure how to describe it really.

DLs against quadded mini-bands, 100 for 6 singles. These murdered the lockout, and I'm feeling it in my glutes and traps.

Finished up with GHRs and leg raises for 3x10 each.

[ThePman]

Got a session in last night.

Incline Bench, 92.5 9x1, 60s rests

Pullups, 2x/1/2/3/4/5, 2x1/2/3, all w/ 30s rests

DB Bench, 30kg x20, x16

DB row, x18 L/R

I'm looking at getting some chains to leave at the gym. I found a marine supply place that has 16mm (5/8") at a reasonable price.

I've also been looking at some Westside conjugate-ish stuff lately, mainly to start hammering the DL. I think I'm getting to a point where I'll benefit from more exercise rotation and working w/ heavier weights, along with the higher-rep stuff I'm doing now. I'll start that next cycle I suppose.

Also I need to start bringing in more strongman stuff just for the sake of odd lifting and upping my conditioning.

[ThePman]

Oh yeah, I also wrote a short piece on "CNS fatigue" that may be of interest:

http://www.ampedtraining.com/exercise-s ... l-fatigue/

[steak]

Good read Matt. Clear, simply and concise..unlike some of your other blogs (jokes )

be keen to hear where you found "cheaper" chain :wink:

[Big john]

Oh yeah, I also wrote a short piece on "CNS fatigue" that may be of interest:

http://www.ampedtraining.com/exercise-s ... l-fatigue/

Bookmarking this pronto :nod: ... be an interesting read not doubt, should be to my benefit with the programme im on atm

[Bobsta]

Good little article pman, well done :nod:

[ThePman]

Glad you folks liked it.

Monday's pulling festival:

DL, warmups, 165x5, 187.5x3, 210x5

Wide-stance GMs, 60 4x8

1A. GHRs w/ purple bands, 3x8

1B. Weighted abs, +10kg 3x8

Various foam rolling things for legs