Pipes51334's Log...

[pipes51334]

i am going to start a log on here as well,just for my bench and dead days.we don't squat,so i'll just have a couple days worth of training a week in here.my dead is coming along fine,thanks to coach and dbc.i don't do the reps like you guys do though,i pyramid up in weight and decrease the reps.that is what i used to do when i got my dead up to 585,so i'm going to keep doing the same until it stops working.i took dbc's advice and am pulling heavy every other week,and doing speed work,heavy rack pulls and high plate pulls(all at different heights) on the off weeks.so far so good,as my back feels fucking great,and its been 3wks,so thanks dbc.it had been 3yrs since i last pulled,and i told my guys that i wanted 405 after 4wks of training,and i am right on target for that.with my back,i am watching it closely,as i am making sure that if i start having to grind out a weight,that i call it quits.i don't want to blow it out again.so on heavy dead day that's all we do,is deads.my bench is coming along great still,and with a new shirt and ALOT of new knowledge i got from training with some pro benchers last sunday it should get even better.i am really excited for my bench.the guys i trained with have trained with ryan kennelly and rob luyando,and the wealth of knowledge they have is unbelievable.i just have to get used to ANOTHER new shirt now.i was using the single-ply phenom,but they said that my strong point is the top portion of the lift,so they told me to get a rage-x.they are all affiliated with the APA/APF/UPA,i think these are the feds they said.one of the guys called me on tuesday and told me that he found me a shirt on fortified-iron.com for sale,the same kind of shirt that they all use,a size 48 2-ply rage-x modified with the open back and velcro,with a deep scoop and the cross-stitching on the chest plate.i hit a 475 bench in one of these last sunday,although it was sloppy as fuck,its a totally different lift than in the phenom,so i can't wait to start training in this thing.so my log will start tomorrow,with our heavy bench day.i know my lifts aren't as impressive as most here,but i thought what the hell.so hopefully all goes well.take care guys.

[pipes51334]

not much at all to talk about today guys.i was planning on training in my new rage-x,but even with powder and 3 guys tugging on it i can't get the sleeves over my forearms.i'm sure they need to be cut.so this was kind of a bummer,i'm going to have to wait until the next time i train with the guys and have them modify it for me because i'm not sure how to do it and i don't want to ruin the shirt.so i just trained in my single-ply phenom today.i did end up hitting a new 2 board PR with a 450 lift.this is a PR with the phenom,i did 475 to a 2 board last week in the 2-ply rage-x,so i'm happy about the lift.that's about it,with the rage-x not fitting it kind of threw off my training plans.but it was a good workout otherwise.

[pipes51334]

this week's been kind of shitty.i got a sinus infection monday and was laid up until wednesday.i didn't eat shit for 3 days.it sucked bad.i trained deadlifts yesterday though,first thing i've done all week besides sit on my ass.i did pretty well though,with all things considering.i managed to pull 405 2x,which was my goal after 4wks of training deads again.i felt good,besides not being able to breathe all that well,and i'm sore as fuck today,so i have no idea how bench is going to go tomorrow.probably not too good.

barx20 315x5
135x10 335x5
185x5 365x5
225x5 385x3
275x5 405x2

[Blackcat]

Those kind of weeks suck but they usually lead to some pr soon after, I believe its the time off that we so seldom give our bodies.
I'm very interested to see what you think of the differences between the single and double ply.
Weights are looking great your well on your way to 5 wheels.

Stay Strong

[pipes51334]

Originally Posted by Blackcat

Those kind of weeks suck but they usually lead to some pr soon after, I believe its the time off that we so seldom give our bodies.
I'm very interested to see what you think of the differences between the single and double ply.
Weights are looking great your well on your way to 5 wheels.

Stay Strong

yeah dude this week did suck.no pr's today,i ran out of gas pretty quickly too.but i'm still not over this shit yet.hopefully next week is better.


i'm interested myself to see how i do in the double ply rage-x.it will be a while yet though.i have to wait until the 28 to work with it,that's when i go train with Todd and the guys next.Todd is going to help me get it right,he's going to cut some off the sleeves so i can at least get my arms in the sleeves and then see where they need to be cut at so it fits right,and then i will have to get the sleeves hemmed up afterwards.i'm anxious as hell though.

i have only worn a double-ply rage-x the one time 2wks ago when i trained with those guys,and it was quite large for me,i think it was a 56,and i should be wearing a 46/48,and the one i have is a 48.i can tell you there is more support while lowering the bar,i felt like i had more stability on the bench.but the rage-x really tucks your elbows,and i'm not used to that,my phenom is a little more forgiving when it comes to that,whether you bench with elbows in or out,it accomodates for your style,but the rage-x tucks your elbows and there is no getting around that,so its going to take some getting used to.i threw up the 455 and then 475 on the 2board though like it was nothing,but i was very off balance on the lowering of the bar because of the elbows tucking in.i will update you on my progress with it once i can start training in it.

[pipes51334]

135x10
185x5
225x5
275x3
315x3
shirt up(1ply phenom)
365x3-2board
405x3-" "
405x3-" "
405x3-" "
405x1-1board
425x1-3board
455x1-3board-botched lift off
480/static hold 3sec lower to 3board then help up with another 3sec hold-botched lift off

closegrip benches 3 sets,2board
overhead db tricep ext
hammer curls
rotator cuff work

today pretty much sucked shit.i was completely gassed after my 2nd set of 405.i can't wait to get over this sinus inf.i also just cannot get 1 of my guys to get the lift off down,he is having trouble with the timing.its starting to piss me off.i would have had the 455.i need the heavy static holds too,they are crucial for training my CNS for the heavier weight,the pros i trained with do them at the end every week,some with 800-1000 lbs.i would have tried the static hold again but i was pissed and just decided to not do it.he better start getting better at this.i practice with him every week as well.

i will stay out of the shirt next week.my armpits are pretty rough,and the right one is actually bleeding alittle,and i already had scabs from last week that are now gone.next week should be better,hopefully i'm over this damn sinus shit.and hopefully my guy gets the lift offs correct.

i did have some awesome new metallica music to lift with today.death magnetic is a fucking kick ass cd.very good music to train with.

[athletedan]

+1 for death magnetic, awesome stuff

[pipes51334]

Speed Pulls
135x10
185x5
3x5-225
275x1
315x1

Heavy Rack Pulls
3x5-315
365x1
405x1

Plate Pulls
3x5-225
275x1
315x1

rotator cuff work/hammer curls in between
5 sets hanging leg raises/failure
today was a good day.ever since i started doing this "lighter" day,i love this ass. stuff.5 wks in and my back is doing great.i just don't push it too far.this was a great workout.i'm really glad coach and dbc advised me to do this.and coach,ever since i started doing the rotator cuff work,my shoulders have felt great as well.they didn't even hurt after last sunday's bench work,and that is a first in a long time.those plate pulls are rough,they really get your heart pumping.i put 2 45lbs plates on top of eachother to stand on.its really hard to keep your heels down flat.i like those alot.i have to stack 2 45lbs plates for the heavy rack pulls as well to get the bar just under my knees.you guys have some great advice.i will always listen.

[CoachK]

glad it's helping you out pipes. Keep up with that rotator cuff stuff. If you ever want any extra routines for shoudlers or extra exercises I'll be glad to help you out man.

[pipes51334]

nothing much to report today.i'm just working more on my setup for when i can start using my rage-x,which is a completely different setup than the phenom.i'm not used to the arching and not having my feet flat,and bringing my head up off the bench to get the bar to touch.the guys told me i'll have to get my head up off the bench for the bar to touch,and coach has had to do this with his rage-x,i believe with 405,so i know he knows what i'm talking about.all reps were full range today,singles,doubles,and triples.we also threw in some floor presses and overhead db ext.i did some rotator cuff work and 5 sets of hanging leg raises.

next week i train with todd and the guys,and he will get my rage-x set up for me,so i'm really excited about that.i might actually be able to lift in the shirt in a couple of weeks.i'll have to get the sleeves hemmed up after he cuts them though,there is a seamstress who lives down the street from me so hopefully she is not too busy.todd will have a rage-x for me to use next sunday,so i'll be able to practice my setup better,even if the shirt is a little big for me.

[pipes51334]

bar/20
135/10
225/5
315/5
365/5
385/5
405/5
425/1

5 sets hanging leg raises/rotator cuff work/hammer curls

good workout.back felt strong.i think i might have got a little carried away with the 425,it went up good,strict form,but when i locked out at the top i felt a little twinge in my lower back,so i called it quits after that.my lower back is REALLY sore still today,i've been icing it and taking ibuprofen as well.today is heavy bench day,and i might just take the day off.i will probably take the week off of deads too,and come back the next week with my assistance work and stay a little lighter too,and i think i'll stay away from singles for awhile as well.sucks having a sore back.

[CoachK]

Embrace the soreness. You might want to start hitting light weight good mornings every week as an assistance lift, as well as back raises every other day to strengthen the lower back before you start with singles again. Maybe hit a wave of 5's for 4 weeks, a wave of 3s for 4 weeks, then singles for a workout. If you are hitting low weight high rep high ROM on the GMs with say 95 lbs, then some back raises with BW only, then start using a bar, you will see your strength go way up man.

[pipes51334]

thanks coach.i'll try the good mornings this week if my back is up to it.are back raises the same as hyperextensions,when you lay on a bench on your stomach and go up and down?

[CoachK]

Originally Posted by pipes51334

thanks coach.i'll try the good mornings this week if my back is up to it.are back raises the same as hyperextensions,when you lay on a bench on your stomach and go up and down?

Yeah, same thing. It helps if you have a back extension machine or GHR, but laying on the bench is the same principle. Train the hell out of your lower back with light weight and strict form with high reps to start. Get that thing in awesome shape and you will be better off for it, TRUST me. I had a lumbar discectomy in 06 on my L5-S1. I suffered with it for a long time, had the surgery, and started working it as soon as I could. I have not looked back, and now my back is my strong point.