Pumping Iron with Zemekone and Icehog3

[DavenportESQ]

Originally Posted by The Professor

Have a good lifting day, folks!!!!!

Thanks D. Hope the deadlift video gave you a little mojo.

Seems like in my absence from lifting some of the youngin's thought they had gotten strong. Had to reclaim my status as king. Worked up to 340x3 in the Power Clean.

Everything else was good, but thats was the highlight

[The Professor]

Originally Posted by DavenportESQ

Thanks D. Hope the deadlift video gave you a little mojo.

Seems like in my absence from lifting some of the youngin's thought they had gotten strong. Had to reclaim my status as king. Worked up to 340x3 in the Power Clean.

Everything else was good, but thats was the highlight

You're a monster ... in a good way.

[The Professor]

Started with a couple circuits of light, good form rotator rehab exercises. 4 exercises (2 lying, 2 standing), 8-10 reps each, 2 times through the circuit. Felt some lactic acid release ("burn"); but both shoulders feel fine.

Followed that up with a new (to me) leg exercise: dip belt squats. This comes courtesy DavenportESQ. Put two boxes or benches side-by-side with maybe 8-10 inches between them. Grab a dip belt. Put an appropriate amount of weight on the dip belt, get on top of the boxes, and squat. I had to put my hands between the chains and my groin because the chain was really digging in a bad way. Ended up doing 4 sets (or was it 5?) of 10-15 with 2 45s loaded on ... and got the best quad pump that I've had in a while. This really is a great exercise to load up the legs and not your back or shoulders. You can really focus on getting down below parallel and getting up with explosive force. Be careful for your balance, though -- the weights can swing a little if you get sloppy and when they swing, they can make your grip on a vertical reality tenuous. (No; I did not fall.)

Perhaps Mr. ESQ can explain the biomechanics & benefits of it a little better than me.

[King James]

lifting today without taking anything....see how it goes!

[The Professor]

Originally Posted by King James

lifting today without taking anything....see how it goes!

just have someone ruff u up in the gym.

wait ... that might sound odd.

[DavenportESQ]

Originally Posted by The Professor

Perhaps Mr. ESQ can explain the biomechanics & benefits of it a little better than me.

haha thanks for the props! These are just a cool different exercise. We use em in the late part of season. Its cool because you can get a good leg workout without loading your back. Its basically just a variation of squats which puts the weight in a different position then you. Very similar to Front squats or Zercher. I feel a huge pump in my quads in these as well, compared to when I backsquat.

Had a pretty big beastwork session today. Again max out effort day. Worked up to 240x3 in the power snatch (I love snatch) Then I had a huge PR in the front squat.

225x5 275x3 315x1 365x1 405x1 455x1 I did all of these no wraps or belt. I figured I would shoot for the moon. Plus there were some good looking cheerleaders around so I showed off a bit. I belted up and got some guys to spot me so I was feeling good. Went under 500 and totally crushed it. Good depth really good technique. I felt I could have gone heavier but didn't want to push the threshold at 7 am.

Interestingly enough I felt my attempt at 500 was better at 455, and 400. I contribute this to not using a belt for anything except max effort lifts like this. When I hit the bottom I was really able to push my stomach out against the belt and explode to the top. I was really geeked

I followed it up with breakfast buffet and about a 4 hr nap.

[King James]

Nice workout ^^^ . I got shoulders/back today... maybe throw in some Biceps, just for you... haha

[DavenportESQ]

Originally Posted by King James

maybe throw in some Biceps, just for you... haha

Dude your a big ugly like me! If I were you I would do whatever makes the queen happy

[The Professor]

When I grow up, I want mornings like DESQ's.

Looks like I'm gonna get another deadlift day tomorrow. Told one of Dr. MRS's colleagues (who happens to be a friend, too) that she needed to deadlift the happy back into her. So I'm meeting her at the gym in the morning. Gonna eat like I wanna deadlift tomorrow ... gonna go for a PR of some sort.

I need to go eat something again....

[King James]

I've been afraid to do power lifts again because of my back...... am jealous

[The Professor]

Originally Posted by King James

I've been afraid to do power lifts again because of my back...... am jealous

I'm afraid of bench presses because of my shoulder. I'll do an extra rep for you if you do one for me.

[icehog3]

Killer workout Dave! Truly awesome lift on that front squat!

[kjd2121]

Hey guys. First post at the new site.

Started the Starting Strength by Rippetoe program about 4 weeks ago. 47 year old man, did I say old, good!!! I haven't lifted for over 20 years so I'm starting light. I hope to keep adding 5 lbs to each of my compound lifts at each workout. It's damn hard to do, but the gains I've seen are awesome. Eating right is the key here and mucho rest.

Keep lifting heavy.

[icehog3]

Originally Posted by kjd2121

Hey guys. First post at the new site.

Started the Starting Strength by Rippetoe program about 4 weeks ago. 47 year old man, did I say old, good!!! I haven't lifted for over 20 years so I'm starting light. I hope to keep adding 5 lbs to each of my compound lifts at each workout. It's damn hard to do, but the gains I've seen are awesome. Eating right is the key here and mucho rest.

Keep lifting heavy.

Congrats on the quick progress, from one "old man" to another.

[DavenportESQ]

Originally Posted by King James

I've been afraid to do power lifts again because of my back...... am jealous

Start light and focus on technique. If you do things correctly you should be able to build enough of a base that you can start building armor to protect yourself from injurys

[DavenportESQ]

Originally Posted by The Professor

When I grow up, I want mornings like DESQ's.

When I grow up I want to have smokes like you!

I have to say I have been blessed with genes that allow me to get stupidly strong fast. But ask anyone I have ever worked out with. When I am in the gym its all business. You would be hard pressed to find someone that works out more intensely.

I say intensely because in my old age I have found out that its much more important to train smarter, not harder. I work with my body not against it. If I am feeling slow and lathargic I dont try and do speed pulls. When I am feeling explosive I don't try and go for heavy 1 rep maxes. When I feel out of this world good I can do crazy crap...

All that being said everyone has to remember that lifting is 95% mental. Its all about your mind set. I really am a believer in this. There are many times I have lifted things I shouldn't have, or had pr's when I wasn't "ready". I believed in myself (sounds corny I know) And I just knew nothing would stop me from doing that. I have the attitude that I get to lift today, and I get the opportunity to get stronger, not that "oh I have to go to the gym today" and thats half the battle...

[Genetic Defect]

Originally Posted by DavenportESQ

When I grow up I want to have smokes like you!

I have to say I have been blessed with genes that allow me to get stupidly strong fast. But ask anyone I have ever worked out with. When I am in the gym its all business. You would be hard pressed to find someone that works out more intensely.

I say intensely because in my old age I have found out that its much more important to train smarter, not harder. I work with my body not against it. If I am feeling slow and lathargic I dont try and do speed pulls. When I am feeling explosive I don't try and go for heavy 1 rep maxes. When I feel out of this world good I can do crazy crap...

All that being said everyone has to remember that lifting is 95% mental. Its all about your mind set. I really am a believer in this. There are many times I have lifted things I shouldn't have, or had pr's when I wasn't "ready". I believed in myself (sounds corny I know) And I just knew nothing would stop me from doing that. I have the attitude that I get to lift today, and I get the opportunity to get stronger, not that "oh I have to go to the gym today" and thats half the battle...

that advice is golden

[icehog3]

Originally Posted by Big Vito

that advice is golden

It absolutely is. If I had learned to train in my 20s the way I have learned to train the last several years (some describe it as "instinctive training), no guess how much farther I could have been by now.

[The Professor]

Did about a half hour to 40 minutes of rotator cuff rehab this morning. Tried a couple of new exercises. They're feeling more natural already. It think this is the beginning of a beautiful relationship.

Followed it up with some deadlifting. Yeah ... I know I just deadlifted the other day; but they make me smile and I told a friend I'd help her with them. Didn't belt up until 365, which I did for two -- a PR on reps. Thought about going for 405 but decided against it. Finished off with a couple of sets of 225 stiff-legged deads for good measure. It was a pleasing morning ... and now I could use a LOT of protein.

[DavenportESQ]

Dokk good to hear the shoulder is doing better. Its going to repair very fast, I think you should still stick to your plan of not pressing for a month or so. Congrats on the PR!