Pumping Iron with Zemekone and Icehog3 - Page 113

zemekone · 07-20-2009, 10:49 AM

talk to Dokk right before i walked into the gym...

deadlift day

deadlift (conventional)
135lbs 1x25
225lbs 2x15
315lbs 2x10
365lbs 1x6
405lbs 1x4
465lbs 1x2
500lbs 1x1 PR @ current weight

pull throughs
100lbs 2x25

hanging leg raises
100 reps

pretty decent for someone is 168lbs

yes im still out for revenge...

The Professor · 07-20-2009, 11:11 AM

Nice job on the PR, Ger-bear!!!

DavenportESQ · 07-20-2009, 11:27 AM

Quote:

Originally Posted by zemekone

talk to Dokk right before i walked into the gym...

deadlift day

deadlift (conventional)
135lbs 1x25
225lbs 2x15
315lbs 2x10
365lbs 1x6
405lbs 1x4
465lbs 1x2
500lbs 1x1 PR @ current weight

pull throughs
100lbs 2x25

hanging leg raises
100 reps

pretty decent for someone is 168lbs

yes im still out for revenge...

Very nice! Only 4 pounds away from triple body weight!

icehog3 · 07-20-2009, 12:19 PM

Great pull, Gerry!

Had a rather kickass chest day myself.

BigFrank · 07-20-2009, 09:33 PM

Quote:

Originally Posted by The Professor

Got a question for any o the big guys who do pullthroughs: If (a) the stack only goes up to 200, (b) there's only space to add four 5lb weights on top of the stack, and (c) there isn't really the room to add a plate behind the pin securing the stack, how do you do heavier pullthroughs?

Actually ... I just got thinking: maybe there's another machine somewhere in the gym that has a heavier stack and a low cable.

If your going to go heavy do good mornings. To me pull throughs should be something higher rep range, with significantly lighter weight. IMMO doing them with a full stack is stupid and I'm sure form is out the ****ing window.

Quote:

Originally Posted by PeteSB75

Thanks Frank. I'll read through that today. Off day for me today, spin yesterday.

Now if the damn gym would just fix the AC in the spin room, I'd be happy...

np

Reset routine today.
375x10 Bench
dropped 6 pounds from taking a week off.
245lbs.

zemekone · 07-20-2009, 11:49 PM

just got back from the pool...

200m...

The Professor · 07-21-2009, 06:00 AM

Quote:

Originally Posted by BigFrank

If your going to go heavy do good mornings. To me pull throughs should be something higher rep range, with significantly lighter weight. IMMO doing them with a full stack is stupid and I'm sure form is out the ****ing window.

Tell my how you really feel, Frank.

While good mornings should certainly be added back into my regular rotation (they were there for a time), I'm not sure about your reasoning that form would be out the window at higher weight on pull throughs (especially if your putting your full posterior chain into the movement). I'm not saying you're wrong -- I'm just trying to understand.

longknocker · 07-21-2009, 06:19 AM

Quote:

Originally Posted by zemekone

just got back from the pool...

200m...

So, Gerry, do you ever "Work" or just work out?

Congrats on the Poundage, Bro!

PeteSB75 · 07-21-2009, 07:39 AM

Squat, press and dead today. I'm getting stale, need to switch things up. Not making gains on any lifts.

Starchild · 07-21-2009, 09:09 AM

This is a rest week in our Crossfit rotation, which means we go light on the weight and work more on form.

Yesterday:
800m run
1000m row
3x30 sec handstands
3x30 lying shoulder rotations
Then we worked on snatch form with just the bar

Today:
Beach workout! Pretty much did about 300 air squats between front, back, and OH.

The Professor · 07-21-2009, 09:17 AM

push-pull day

flat bench for warmup. I can't use the flat bench in the school gym -- the lines on the ceiling make me rotate the bar, which sucks.

flat dbs to 60s
incline dbs @ 45
hammer strength decline @ 180, 200, 200

bb rows @ 135 for 2-3 sets of 10
bb rows with close, medium, wide grips -- 2 circuits to failure with each grip

bis, tris, and shoulders tomorrow ... then I'm off for a few days for some travel.

icehog3 · 07-21-2009, 09:31 AM

Back day. Always fun after a late game. Wish me luck.

BigFrank · 07-21-2009, 04:07 PM

Quote:

Originally Posted by The Professor

Tell my how you really feel, Frank.

While good mornings should certainly be added back into my regular rotation (they were there for a time), I'm not sure about your reasoning that form would be out the window at higher weight on pull throughs (especially if your putting your full posterior chain into the movement). I'm not saying you're wrong -- I'm just trying to understand.

Just saying from experience. Yes it shouldn't be an issues with a lot of weight if one is doing them properly. Sadly this is almost never the case. 1/4 reps and sloppy form accompany pullthroughs done with the whole stack like skanky girls swarming to bars looking for men.
Just an exercise I never enjoyed and never saw the benefits in going very heavy.
Just my opinion take it for whats its worth.

zemekone · 07-22-2009, 03:31 PM

swam 200m
did a hour of spin class
goin in to jiu jitsu in 5ish hours, then legs and 200 more meters

and i can deadlifted 500lbs...

icehog3 · 07-22-2009, 03:34 PM

Quote:

Originally Posted by zemekone

swam 200m
did a hour of spin class
goin in to jiu jitsu in 5ish hours, then legs and 200 more meters

and i can deadlifted 500lbs...

Shoulders and arms before work.

Hockey game after work.

And I can still make girls smile.

PeteSB75 · 07-23-2009, 07:38 AM

Backed off a bit today. Squats, Bench and Hang Cleans. Working on form again. Tried to change the hang up a bit and think I might be getting it right this time....

PeteSB75 · 07-27-2009, 07:33 AM

No lifting this weekend. Was a bit tired and pre-occupied. Spin class Sunday morning. Good times.

The Professor · 07-27-2009, 09:27 AM

First day in the new gym. It's nice ... except that they got WD40 ALL OVER the damn bars. Kind of hard to lift when your hands keep sliding off the bar.

That said, it's a nice place and I'm pretty happy with the equipment.

icehog3 · 07-27-2009, 10:24 AM

Quote:

Originally Posted by The Professor

First day in the new gym. It's nice ... except that they got WD40 ALL OVER the damn bars. Kind of hard to lift when your hands keep sliding off the bar.

That said, it's a nice place and I'm pretty happy with the equipment.

On the parts of the bar you grip? That's just goofy, Dokk.

The Professor · 07-27-2009, 11:21 AM

Quote:

Originally Posted by icehog3

On the parts of the bar you grip? That's just goofy, Dokk.

Yeah ... I think the problem is that they left too much on the ends and it got transferred to the bar when people moved weights on and off. In retrospect, it wasn't WD40 -- it was a thicker oil-based lubricant and I saw a lot on the ends even when I was there.

07-20-2009, 10:49 AM	#2241
zemekone im hungry... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,244 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 talk to Dokk right before i walked into the gym... deadlift day deadlift (conventional) 135lbs 1x25 225lbs 2x15 315lbs 2x10 365lbs 1x6 405lbs 1x4 465lbs 1x2 500lbs 1x1 PR @ current weight pull throughs 100lbs 2x25 hanging leg raises 100 reps pretty decent for someone is 168lbs yes im still out for revenge... __________________ A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it!

07-20-2009, 11:11 AM	#2242
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 Nice job on the PR, Ger-bear!!! __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

07-20-2009, 12:19 PM	#2244
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,295 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Great pull, Gerry! Had a rather kickass chest day myself. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

07-20-2009, 11:49 PM	#2246
zemekone im hungry... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,244 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 just got back from the pool... 200m... __________________ A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it!

07-21-2009, 07:39 AM	#2249
PeteSB75 Have My Own Room Join Date: Oct 2008 First Name: Pete Location: CT Posts: 1,674 Trading: (18)	Re: Pumping Iron with Zemekone and Icehog3 Squat, press and dead today. I'm getting stale, need to switch things up. Not making gains on any lifts. __________________ Formerly Malik23

07-21-2009, 09:09 AM	#2250
Starchild SERENITY NOW! Join Date: Oct 2008 First Name: Andre Location: Fernandina Beach, Fl Posts: 553 Trading: (11)	Re: Pumping Iron with Zemekone and Icehog3 This is a rest week in our Crossfit rotation, which means we go light on the weight and work more on form. Yesterday: 800m run 1000m row 3x30 sec handstands 3x30 lying shoulder rotations Then we worked on snatch form with just the bar Today: Beach workout! Pretty much did about 300 air squats between front, back, and OH. __________________ Everywhere is walking distance if you have the time - Steven Wright

07-21-2009, 09:17 AM	#2251
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 push-pull day flat bench for warmup. I can't use the flat bench in the school gym -- the lines on the ceiling make me rotate the bar, which sucks. flat dbs to 60s incline dbs @ 45 hammer strength decline @ 180, 200, 200 bb rows @ 135 for 2-3 sets of 10 bb rows with close, medium, wide grips -- 2 circuits to failure with each grip bis, tris, and shoulders tomorrow ... then I'm off for a few days for some travel. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

07-21-2009, 09:31 AM	#2252
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,295 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Back day. Always fun after a late game. Wish me luck. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

07-22-2009, 03:31 PM	#2254
zemekone im hungry... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,244 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 swam 200m did a hour of spin class goin in to jiu jitsu in 5ish hours, then legs and 200 more meters and i can deadlifted 500lbs... __________________ A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it!

07-23-2009, 07:38 AM	#2256
PeteSB75 Have My Own Room Join Date: Oct 2008 First Name: Pete Location: CT Posts: 1,674 Trading: (18)	Re: Pumping Iron with Zemekone and Icehog3 Backed off a bit today. Squats, Bench and Hang Cleans. Working on form again. Tried to change the hang up a bit and think I might be getting it right this time.... __________________ Formerly Malik23

07-27-2009, 07:33 AM	#2257
PeteSB75 Have My Own Room Join Date: Oct 2008 First Name: Pete Location: CT Posts: 1,674 Trading: (18)	Re: Pumping Iron with Zemekone and Icehog3 No lifting this weekend. Was a bit tired and pre-occupied. Spin class Sunday morning. Good times. __________________ Formerly Malik23

07-27-2009, 09:27 AM	#2258
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 First day in the new gym. It's nice ... except that they got WD40 ALL OVER the damn bars. Kind of hard to lift when your hands keep sliding off the bar. That said, it's a nice place and I'm pretty happy with the equipment. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!