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Going From Lank to Tank

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Re: Going From Lank to Tank

Post by Iliander on Wed Feb 13, 2013 5:55 pm

You're getting really close to double bodyweight! :D
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Re: Going From Lank to Tank

Post by Dave on Wed Feb 13, 2013 8:27 pm

Thanks to both of you. I'm just on a break at work, but had to log in to make this quick correction:

itlives wrote:Ross posted a video DL'n 495lb without ever training the deadlift.

I have quite a way to go yet.
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Re: Going From Lank to Tank

Post by CheesedogTheFirst on Wed Feb 13, 2013 9:11 pm

A PR is always reason to celebrate. :dance: :party:
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Re: Going From Lank to Tank

Post by itlives on Wed Feb 13, 2013 9:51 pm

Found it, and you are right. I guess I only remembered the challenge, not the end!
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Re: Going From Lank to Tank

Post by Dave on Thu Feb 14, 2013 2:51 am

Thanks Cheese!

No problem Mike. I wasn't trying to bust your chops, I just wasn't all that comfortable being compared with Ross, of all people. The guy could melt my bar and all my plates with naught but his gaze.

Thursday, Feb. 14, in the wee hours of St. Valentine's Day

Tonight after work, I had to get some work in since I have all these plates and a strength deficit I want to correct:

Deadlift
315 x 1

Rack Pull - Knee Height
315 x 2
365 x 1
420 x f
420 x 2 mixed grip *
405 x 1
385 x 2
365 x 5

Superset x 3, Wrestler's Bridge/Rack Pull
420 x 7+1+1+1 **/~0:35
420 x 5 **/~0:35
365 x 5 **/~0:35

Superset x 5, 5 NG Pullups/5 Suspension Dips


Some upside-downery for a few minutes, upper body stretching and finished off with a dead hang attempt for time from my suspension trainer, you know the one with the PVC rungs, that came from that other site over there...

Dead hang
0:56

Something tells me if I had a fixed bar to hang from (not my thick bar!) I would be able to hang for quite a bit longer.

When it comes to having a low back that feels like heaven, I am very clearly reminded tonight that there is no substitute for heavy rack pulls.


* Chalked up at this point and also did one rep with left underhand, then one with right underhand - I always alternate like this whenever using mixed grip, which I almost never use lately.

** Used straps for these sets of rack pulls

Excepting where otherwise stated, my default grip is always double overhand, strapless with no chalk.
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Re: Going From Lank to Tank

Post by Dave on Thu Feb 14, 2013 4:42 pm

Forgot to mention that my last set of rack pulls was with a snatch grip. I'll be doing more of these for sure. I was a little worried at first last night that I was doing too much by hitting rack pulls hard after doing a max deadlift session earlier in the day, but today I feel as though I didn't even do anything. In fact, my low back feels even better than it did the day before. I'll take it!

Rack pulls FTW! :twisted:

Anyway I have today off, so I'll see what I can do about getting some more work in later after my "coffee" date.
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Re: Going From Lank to Tank

Post by itlives on Thu Feb 14, 2013 5:13 pm

Dave.cyco wrote:
No problem Mike. I wasn't trying to bust your chops, I just wasn't all that comfortable being compared with Ross, of all people.

I can understand that! He is an anomaly!
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Re: Going From Lank to Tank

Post by Dave on Fri Feb 15, 2013 12:23 am

Pushups
62 PR + 12 reps!

My last 8 reps or so were pretty ugly, but I got 'em done and without resorting to either US army "authorized rest position" (no rest except in straight arm plank), even though there was some sag during in the final reps due to rectus abominis fatigue. I still straightened out for the plank position. I have not been training pushups; I think this PR is due to HeSPUs and suspension dips. So I'll keep those up and test on pushups periodically, maybe throwing them into a training session here and there as well.
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Re: Going From Lank to Tank

Post by Dave on Sat Feb 16, 2013 1:59 am

Well I had a nice visit from my good friend DOMS today. He was right on time to say hello and congratulate me for doing two hard and heavy pulling sessions in one day. :lol: Actually feeling it in the triceps and delts too (I did about 60 more pushups last night after posting my PR).
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Re: Going From Lank to Tank

Post by Bissen on Sat Feb 16, 2013 7:48 am

Mr. DOMS is never shy of a visit [You must be registered and logged in to see this image.]
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Re: Going From Lank to Tank

Post by itlives on Sat Feb 16, 2013 2:29 pm

Bissen wrote:Mr. DOMS is never shy of a visit [You must be registered and logged in to see this image.]

All he needs is an invite! :face:
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Re: Going From Lank to Tank

Post by Dave on Sat Feb 16, 2013 8:28 pm

Yeah sometimes I just leave the door wide open, and hope he won't want to come in. And then I get right into my session, and well one thing leads to another and :facepalm:
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Re: Going From Lank to Tank

Post by TheMasterKey on Sat Feb 16, 2013 10:06 pm

Lots of good stuff going here Dave! :up:
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Re: Going From Lank to Tank

Post by Dave on Sun Feb 17, 2013 3:02 am

Thanks TMK. A little sadness to report, however:

My squatting is poor lately. Not only have I not been able to hit my previous PR of 315 for 3 reps (I barely managed a single a couple weeks ago), even 225 x 5 is hard lately because of my tight left hip flexor. I have to fix it, starting Monday, since I'll be out of town for my parents' birthday (they are both in February, so celebrated on the same day).

Getting this under control is going to take over other priorities so I can get back to squatting. I will most likely be using lunges and lunge like stretches, probably Bulgarian split squats as well, if I can figure out a way to do them at home. SMR with my tennis balls may be on the agenda (though I never use SMR, so really I am not very good at it/have no clue what I'm doing most of the time when I try to use it). Any additional tips and tricks anyone can offer are welcome, including tips concerning any of the above. As I've said a few times before, if there is one big weakness in my training, it's my recovery habits.
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Re: Going From Lank to Tank

Post by Dave on Sun Feb 17, 2013 3:10 am

Quick additional note: My hip is tender even to the touch, if that means anything.
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Re: Going From Lank to Tank

Post by Josh T. on Sun Feb 17, 2013 6:26 pm

Dave,

I'll pop a couple of links in here of guys I get my advice from.

Dean Somerset

Eric Cressey

K-Starr...of course.
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Re: Going From Lank to Tank

Post by Dave on Mon Feb 18, 2013 1:29 am

Cressey and Starret I know, but admittedly I don't frequent their sites as much as I could. Somerset is a new one on me. Thanks for this Josh, I'll do some homework tomorrow. :)
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Re: Going From Lank to Tank

Post by CheesedogTheFirst on Mon Feb 18, 2013 2:26 am

It'll hurt like crazy, but really you're going to have to get a roller and roll the crap outa that funky flexor. Start lightly and slowly roll up and down, then when you've loosened it up a bit, slow down even more, find the hot spots and rest on them, and just relax and let the pressure do the work. Hold for up to 30 seconds or until you feel the spot loosen. If they don't loosen in that time, don't keep pounding on them just go on and come back to them the next day.
A ball is great for hitting small specific spot, but you probably need to roll the entire length of the thigh to get all the hot spots. You might find some big knots in your IT band too, or hammies, especially the outside of your hams where they meet the ITB.
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Re: Going From Lank to Tank

Post by Dave on Mon Feb 18, 2013 3:14 am

Cheesedog has spoken. So let it be done.

Thanks Cheese for the detailed explanation. I have a pvc pipe that I can roll my yoga mat around, so I'll start tomorrow (technically today actually).
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Re: Going From Lank to Tank

Post by Dave on Tue Feb 19, 2013 2:23 pm

Just wanted to update: Hip flexor is feeling noticeably better, still not up to 100% though, as there is still a slight amount of tightness in the full squat. But it no longer hurts to put pressure on my iliac crest. I'll keep up the treatments for a while yet to make sure I feel good before I hit the weights with any kind of intensity, but who knows, that might even be tonight after work...
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Re: Going From Lank to Tank

Post by CheesedogTheFirst on Wed Feb 20, 2013 2:38 am

That's good! If you just spend a couple of minutes after every workout rolling the offending body parts, you might just be able to keep squatin' until your an old lanky fellow. :D
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Re: Going From Lank to Tank

Post by Dave on Wed Feb 20, 2013 2:55 am

Ha! I plan to be an old tanky fellow, lank you very much. ;)

So today at work things ran sooo smoothly that I could basically just twiddle my thumbs. Sooooo... I did 500 pushups between 5:00 and 8:30. :mrgreen: In sets of 10, 15, 20, 25, one set of 7 because the machine jammed, and one set of 28 to get back to a multiple of 5 after the set of 7. It was awesome! Riding the ragged edge of failure in many of those sets too.

I'll try my luck with a few squats...
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Re: Going From Lank to Tank

Post by Iliander on Wed Feb 20, 2013 5:07 am

500 push-ups! How was the chest pump? :mrgreen:
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Re: Going From Lank to Tank

Post by Dave on Wed Feb 20, 2013 5:41 am

Iliander wrote:500 push-ups! How was the chest pump? :mrgreen:

Chest and triceps both blown up like balloons right now. :nod:
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Re: Going From Lank to Tank

Post by Dave on Wed Feb 20, 2013 5:41 am

Wednesday Wee Hours, Feb. 20

Low Bar Squats
bar x 5
135 x 5
185 x 3
225 x 3 - felt strong.
265 x 2 - shifted forward on rep 2, still felt strong.
305 x 2 - red face on rep 2, but set was VERY grooved.
315 x 4 (PR + 1 rep) + f *
295 x 2 + f
255 x 6

Jumping Lunges x 20/20

Bent Leg Suspension Rows x 20

Wrestler's Bridge x 1:00

Bridge Pushups x 10

Wholly cow I've never experienced such a quad burn from a bridge movement before!

HeSPU x NOT HAPPENING! (see pushups above :duh: )

* I think I could have had rep 5 for a + 2 rep PR, but I thought myself out of it. I was still thinking about how my weight went forward on 265, which prompted a memory to surface of being at the gym setting my 315 x 3 PR. During that previous PR, while I was standing at the top with the bar on my back, one of the guys said "You're really leaning forward." Well of course you lean a bit forward when you do heavy low bar squats. It's not a "straight up and down" high bar squat. And this guy had been driving me nuts all session by his little quips about squats and why he doesn't do them, why they are dangerous etc. And I thought to myself tonight that I should have replied to him with "It's a heavy weight man, of course I'm leaning forward!" Well guess what, as soon as I mentally said "It's a heavy weight," I stalled in my lift and couldn't stand it back up, despite IMMEDIATELY chanting "light weight, light weight!" in my head. Silly me. Next time pre-visualization, concentration and focus on the light weight.

Squat PR and my second back off set
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Also, here is my deadlift PR from a few days ago:
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In the vids, the thin black plates are solid iron 45s.
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Re: Going From Lank to Tank

Post by ccheatum on Wed Feb 20, 2013 8:20 am

Amazing PR's! Way to go!
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Re: Going From Lank to Tank

Post by itlives on Wed Feb 20, 2013 9:59 am

I bet your legs felt good in a strong way after the squats! Your legs look bigger even through the loose pants!
Congrats on the PRs :nod:
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Re: Going From Lank to Tank

Post by Rastaman on Wed Feb 20, 2013 12:13 pm

500 Pushups - who's the freak!

Congrats on the PR's.

The Bridge Pushups are a great quad burn! :twisted:
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Re: Going From Lank to Tank

Post by Dave on Wed Feb 20, 2013 12:44 pm

Chris from Iowa, :hatsoff:

Mike, thanks and yes my legs felt good, but that didn't make going upstairs any easier afterwards! :whew:

Chris from Oz, thank you for the kind words, but I still think you're the freak. :P With your HeSPU strength you can probably do 500 pushups in half the time. Give it a try some time!
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Re: Going From Lank to Tank

Post by Rastaman on Wed Feb 20, 2013 1:22 pm

Might have to give the 500 a try sometime ... DOMs for a week!
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Re: Going From Lank to Tank

Post by Dave on Wed Feb 20, 2013 4:13 pm

It won't be that bad. Pushups are easy. I don't have any soreness yet, but then again there is a reason for the "D" in DOMS... I'll keep you updated. :)
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Re: Going From Lank to Tank

Post by MikeO on Wed Feb 20, 2013 6:24 pm

500 pushups?!? Dave, you're nuts.
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Re: Going From Lank to Tank

Post by Dave on Wed Feb 20, 2013 7:12 pm

You know how it is - when ya gotta move ya gotta move!
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Re: Going From Lank to Tank

Post by TheMasterKey on Wed Feb 20, 2013 10:08 pm

Great job on the pushups!

I always found volume work to increase my max strength work.
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Re: Going From Lank to Tank

Post by ranger_x3 on Wed Feb 20, 2013 10:44 pm

I don't think you'll have much in the way of DOMS from that many pushups. The worst is always when you take time off and jump right back into it, but this should just give you a bit of tightness.

Besides, horizontal and vertical pressing go hand in hand, so this'll help you on your way to that 190# overhead press.

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Re: Going From Lank to Tank

Post by Dave on Thu Feb 21, 2013 12:41 am

You guys make great points. It's not as though the body compartmentalizes itself and isolates improvement in one area and prevents it from spurring gains in another. And thanks for the encouragement, I appreciate it. :)
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Re: Going From Lank to Tank

Post by CheesedogTheFirst on Thu Feb 21, 2013 1:00 am

You're KILLING IT amigo!!! A big congratulations on the PR's.
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Re: Going From Lank to Tank

Post by Dave on Thu Feb 21, 2013 6:07 pm

Thanks dog! You were right Ranger. Zero pushup DOMS. Drinking lots of milk lately too, so that is probably helping.
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Re: Going From Lank to Tank

Post by ranger_x3 on Thu Feb 21, 2013 6:34 pm

Hahaha, wish I could say the same for myself from those power cleans yesterday. All of a sudden I was stretching at work today and noticed how tight my traps were when it dawned on me that I hadn't done anything remotely close to an upright row for over a year.

If you do keep up with pr's like this I might not be able to hold a candle to you in our competition.

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Re: Going From Lank to Tank

Post by trainingforlife on Thu Feb 21, 2013 9:06 pm

Dave.cyco wrote:
Squat PR and my second back off set
[You must be registered and logged in to see this link.]

Also, here is my deadlift PR from a few days ago:
[You must be registered and logged in to see this link.]

In the vids, the thin black plates are solid iron 45s.

1.Love the fact your now lifting more heavy shi+
2.Love the fact you went to failure
3.Love the fact your now lifting more heavy shi+
4.Really love the double over handed DL's


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Re: Going From Lank to Tank

Post by Dave on Thu Feb 21, 2013 9:48 pm

Zazen, thanks for the encouragement big guy! Sounds like we love a lot of the same things! :mrgreen:
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Re: Going From Lank to Tank

Post by Dave on Thu Feb 21, 2013 9:50 pm

ranger_x3 wrote:If you do keep up with pr's like this I might not be able to hold a candle to you in our competition.

Thanks for the kind words. I know better than to count you out and the phat laydee yet signeth nought.
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Re: Going From Lank to Tank

Post by amit_shah25 on Sat Feb 23, 2013 11:35 pm

Yea dave, I haven't been posting here much lately, but just counting those plates on the bar makes me tired ! Some remarkable progress you have been making !

EDIT -

And I like the ROM on those squats. Nice and deep !
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Re: Going From Lank to Tank

Post by itlives on Sun Feb 24, 2013 9:59 am

:^:
What he said, your ROM is incredible looking to my tired knees!
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Re: Going From Lank to Tank

Post by ranger_x3 on Sun Feb 24, 2013 12:43 pm

How much did that rack cost you? The longer I go without one the farther everyone here is getting ahead of me.

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Re: Going From Lank to Tank

Post by Dave on Sun Feb 24, 2013 1:10 pm

Ranger, I got a superb deal on all [You must be registered and logged in to see this link.]. All in I paid (CAD) about 1.20/lb for my plates, 200 for the bar and 200 for the rack. Plus shipping of course.

Nothing beats having your own equipment. The only thing is my rack is only good up to 500, and just last night I did some heavy squat lockouts with 420. 420 on my back did not feel as heavy as I would have expected. Get yourself some squat toys!
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2 hours of fun!

Post by Dave on Sun Feb 24, 2013 9:04 pm

Sunday, February the twenty-fourth in the Year of Our Lord two thousand thirteen.

Squat Rack Warm Up
Snatches with the bar

High Bar Squat
bar x 10
95 x 5
135 x 3
175 x 50 in 3:12 - PR! + 10 pounds AND 0:01 faster than my set with 165!!

HeSPUs
1+f, 1, f (Come on!), 1*, 1, 1, 1, 2 PR +1 rep, woohoo!, 1+f, 1

Session volume 10 reps, PR + 4 or 5 reps

* on this set I began increasing the time between reps to >5:00 and supersetting with:

The Deadlift
175 x 10
225 x 12
275 x 12
315 x 7, 5, 3

- 3 ROUNDS OF -
Squat Clean 135 x 5
Pushups x 30
Pullups x 10
Rest x ~2:00

The reps listed above do not necessarily represent straight sets, but total volume, especially on second and third rounds. This was hard and took a long time because of the pullups. I think it took about 20 minutes, but I wasn't watching the clock too closely.

KROs x 15+10+10+15

Would have done a straight 50, but my forearms were killing me.

Prison Squats x 30

TUT Bulgarian Split Squats (back foot on sandbag) x 10/10

Static stretching

Wrist Roller x 5 (the video below represents x 1)

Foam Roll

Scapular Pushups

Done.


My Squat Work Set
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My First Deadlift Work Set
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My Wrist Roller Setup
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Re: Going From Lank to Tank

Post by ranger_x3 on Sun Feb 24, 2013 9:11 pm

Thanks for the link. I think I like this one more.

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Just gotta make sure the height fits in my apartment first.

I really think this volume you're putting in will help you more down the road with the overhead press. We're starting at the collarbone right?

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Re: Going From Lank to Tank

Post by Dave on Sun Feb 24, 2013 9:15 pm

Yessiree. Or thereabouts. :)
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Re: Going From Lank to Tank

Post by Dave on Sun Feb 24, 2013 9:16 pm

ranger_x3 wrote:Thanks for the link. I think I like this one more.

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So do I but the price was right... :shrug:
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Re: Going From Lank to Tank

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