Ghost's Log

29/08/2011

DE Lower

Warmup:
Pull thrus
Abduction
Hip stuff

Box Squat
Barx2x2 1 chain
135x2 1 chain
185x2 3chain
225x7x2 3 chain
275x2 3 chain

Sumo pulls vs. quaded minis.
135x1
185x1
225x2x1
245x2x1
225x2x1

Side Bends on CSR
3x5

Ab Wheel
3x10

31/8/2011

DE Upper

Warm Up:
Band Dislocation
BPA x 100 reps
Pulls downs 2x10
Pull Ups- 20 reps
LAX Ball on hips and glute
Hip Mobility

Bench
Barx3
Bar with 1 chainx3
Bar with 3 chainx3
60kg with 3 chainx3
70kgx8x3 with 3 chain
85kg with 3 chain x5

Close Grip 4 Board vs. Dbl Mini Bands.
100kgx7
100kgx5
110kgx5

Flat D-Bell Fly 3x15
CSR 3x15
Band Pressdowns 3x25
EZ Bar Kurl 3x15

Sept 1, 2011

ME Lower

Warm up:
Pull thrus
Band Abduction
Hip Mobility
LAX Ball glutes and hips

Suspended SSB Good Mornings.
We set these at the height for the shorter guys, felt like i was moving it a mile.
Barx3x3
170x3
220x1
260x1
280x1
310x1
330x1
350x1
260x5
170x5

Im not even gonna front like i kept good form on these. I couldnt really get into a wide stance, straight leg position with the pain in my leg, so i did mine with a close stance and a bit of a knee bend. Wasn`t happy with the form, really, but it is is what it is. I still felt better today than I have all along. Constant vigilance.

Glute ham raises 4x12,1x2= 50 reps

Ab Wheel 3x10

4/9/2011

Warm up:
Band Dislocation
Band Pec Stretch
BPA 100 reps

Bench
Barx2x3
Barx3 ( added monster minis, doubled)
60kgx3 added foam
80kgx3
100kgx3
110kgx3
125kgx1
115kgx2
dropped all the bands and shit
100kgx12

D-Bell Row 3x10

Chest Supported Row 3x20

A1 D-Bell Floor Extension 3x15
A2 D-Bell Curl 3x15

B1 Pressdowns 3x15
B2 D-Bell Hammers 3x15

5/09/11
AM
12 hill sprints

PM
DE Lower/ Squat suit practice.
warm up:
Pull thrus
Band Abduction
Hip Stretch
GHR 2x7

Squat
Barx2x2
added 120lbs of chain
Added size 50 metal v type king squater, straps down, loose belt for all sets
Barx2
60kgx2
100kgx2
120kgx2
130kgx2
140kgx3x2 speed work
150kgx2 speed work
160kgx2 suit practice
170kgx1 suit practice

Seated cambered Bar GMs
160lbsx5
210lbsx2x5

GHR 4x10
Abs 3x12

A quick view of my home way from home

Again

DE Upper/ a bunch of shit/ that day we did all that pressing.

Warmup
Band Dislocation
BPAx 100
Band Pec Stretch
Pulldowns 3x15
LAX Ball

Bench with 2 chains a side ( 80lbs total)
Barx3
60kgx3
72.5kgx3
75kgx2x3
80kgx2x3
85kgx2x3
90kgx2x3

Pin Press. 16th pin. I hate this exercise. Its only good for sore elbows.
all close grip
315x5
365x5
405x5
445x3

Floor Press
4x12-20
Pulldowns 3x15
Preacher curl 3x10
Shrug Machine 3x12

ME Lower/ the day i completely fucked up those pulls.

Warm up:
Abduction
Pull thru
hip mobility

Rev. Avg Band Pulls/ the disaster
60kgx1
100kgx1
140kgx1
160kgx1
180kgx1
200kgx1
220kgx0000000 suit on, straps down
220kgx0000000 straps up

This was infuriating. Id never pulled in a suit before, but I’ve pulled that in straight weight raw, in the past. My technique was awful on these. I’m going to upload video, anyone with any advice on having their DL suit not cripple them, fire away.

Leg Raises
45 degree ext
GHR

Link to my DL fuck up, I’m all bent out of shape. Need tons of help setting up with that suit on.

First off, that gym is awesome. Is it in the bottom of a castle?

I hate tight deadlift suits. I would much rather have a looser one with less pop than have to get into the “cat taking a shit” position during my set-up. If a looser suit is not an option for you, there are a couple things you can do from the looks of the video.

  1. Get down to the bar the same way you are going to come back up. If your bent/rounded over during your set-up, you are not going to magically get into a good position when you start to pull. So, next time, keep your torso as upright as you can and drive your knees OUT to get down to the bar. Once you can get your hands on the bar, pull on it a little bit just to get your hips set. If you can get some of the slack out of the bar when you get set, it will make the pull much smoother. This will be awkward as hell the first couple times you do it.

  2. Once youre set up, don’t pull until your back is arched. The best advice I ever got about using a deadlift suit was, do the opposite of what the suit wants you to do. Youve got to have a very strong back to be able to arch in a tight suit.

To sum it up, knees out to get to the bar, pull your hips down to get set, arch hard, destroy weights.

[quote]StormTheBeach wrote:
First off, that gym is awesome. Is it in the bottom of a castle?

I hate tight deadlift suits. I would much rather have a looser one with less pop than have to get into the “cat taking a shit” position during my set-up. If a looser suit is not an option for you, there are a couple things you can do from the looks of the video.

  1. Get down to the bar the same way you are going to come back up. If your bent/rounded over during your set-up, you are not going to magically get into a good position when you start to pull. So, next time, keep your torso as upright as you can and drive your knees OUT to get down to the bar. Once you can get your hands on the bar, pull on it a little bit just to get your hips set. If you can get some of the slack out of the bar when you get set, it will make the pull much smoother. This will be awkward as hell the first couple times you do it.

  2. Once youre set up, don’t pull until your back is arched. The best advice I ever got about using a deadlift suit was, do the opposite of what the suit wants you to do. Youve got to have a very strong back to be able to arch in a tight suit.

To sum it up, knees out to get to the bar, pull your hips down to get set, arch hard, destroy weights.[/quote]

I won’t even be humble about the gym, its fucking awesome. We’re getting a metal militia bench and monolift this week, too. And it’s actually in the basement of bakery haha. Open to visitors (anytime youre in…canda)!

One of my team mates said the same thing about trying to pull in a looser suit. That was actually done with my squat suit ( Metal King V type), I might get another suit just for pulling in. We won’t be doing any heavy pulling again for a couple weeks, but I think I’m going to add some more sets to my speed pulls, the other guys only do 6. I’ll do 10ish and try to implement your set up tips.

Thanks

ME Upper ( shirt work and two brd) 11/09/2011

Warm Up:
BPA x100
Pulldowns 3x12
Band Dislocation
Band Pec Stretch

Two Board Bench
40kgx3
60kgx3
80kgx3
100kgx3
120kgx3
140kgx1
added size 46 titan katana, my first time in a shirt. this thing is so crazy tight. it drew blood in a couple places, and I had terrible technique with it. just needs to practice, my grip was way too narrow, too.
140kgx1
160kgx1
180kgx0
all were very difficult to touch
Back to raw
127.5kgx6
130kgx6
140kgx3

JM Press 3x10
Bradford Press 3x10
Pullups x some

DE Lower! 12/09/2011

Warm up:
Abdcution
Pull Thrus
Hip mobility

Cambered Bar Box squat to foam
Barx lots
60kgx 2
90kgx4x2
100kgx4x2
110kgx3x2

Speed Pulls vs quaded minis
100kgx10x1 ( 5 sum0,5 conv)

GHR 3x10
Hex D-bell holds 3xfailure
Band Abs 3x10
Band Abduction 3x10

RE Upper.

Just three of us today, busted through this quickly.

Warm up
my usual upper body warmup

Bench
3x8 with hanging 24kg kettlebells

Dbell Floor Press
1 minute rounds.
used the 40s.
1st- 37 reps
2nd- 43 reps
3rd- 42 reps

Pullups 5x5
Shrugs 4x20
Pressdowns 3x10

Deload upper.

CG bench
250x2

Incline db press 4x10
Cable row 4x12
Triceps 3x
Biceps 3x

Back to real training tomorrow, but for today, we got our monolift and competition bench!

I have no excuse to not be strong, now.

19/09/2011

Warm up:
abdction
pull thru
frog stretch
hip stuff

Free Squat against blue bands. with metal king skwatta, straps down.
Barx2
60kgx2
100kgx4x2
110kgx4x2
Managed to hip dept on the last few, got it on video from the side.

No pulls today.

Lots of assistance

GHR 3x10
45 degree 3x10
Band Abs 3x15
band leg curls 3x15
K-bell swing 2x10x 24kg bell

One of my middle sets with 110kgs, i didnt even know this had been filmed

Sept 21

DE/ Get Fucking Huge bench

warmup
BPA x100
Dislocations
Ext rotation
D-bell cleans

Bench with dbl monster minis
Barx3x5
40kgx5
60kgx2x3 close grip
65kgx3x5 medium grip
65kgx4x5 wide grip ( last set shown in video)

Floor Press with 1 chain 3x12
D-Bell Row
90x5
110x5
120x12
80x3x10

Pressdowns 3x10
D-Bell curls 3x10

Trying to bench sets of 5 for speed is a fucking cooker.