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Going From Lank to Tank

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Re: Going From Lank to Tank

Post by TheMasterKey on Sun Feb 24, 2013 9:38 pm

That's a BEAST of a workout!
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Re: Going From Lank to Tank

Post by Iliander on Mon Feb 25, 2013 5:41 am

TheMasterKey wrote:That's a BEAST of a workout!
:nod:

Those squats are awesome. :clappy:
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Re: Going From Lank to Tank

Post by itlives on Mon Feb 25, 2013 4:09 pm

Dude! Really? You just had to go and do 50 @175 in 3:12, didn't you?
I can't even imagine that.
That workout is one for the books -but not MY book. I'd have to change the name from Book of Pain to Book of Death :affraid:

Job well done! :hifive:
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Re: Going From Lank to Tank

Post by MCem222 on Mon Feb 25, 2013 7:08 pm

I still can't wrap my brain around how you do so much volume in your workout...a set of 50 squats then deadlifting is brutal

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Re: Going From Lank to Tank

Post by Rix on Mon Feb 25, 2013 7:13 pm

Wrist rolling thing looks good, i have tow rope and my pull up bar and a kettlebells, feeling ingenuity coming along. Good work tho dave, HeSPU coming along well i see!!
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Re: Going From Lank to Tank

Post by Dave on Mon Feb 25, 2013 8:53 pm

Rix, TMK, Ili, thanks. :)

itlives wrote:That workout is one for the books -but not MY book. I'd have to change the name from Book of Pain to Book of Death :affraid:

Thanks for the lulz! :lol:

MCem222 wrote:I still can't wrap my brain around how you do so much volume in your workout...a set of 50 squats then deadlifting is brutal

I'd chalk it up to my years of training with a conditioning focus. ;) That and high bar squats don't tax the lower back anywhere near what low bar squats and deadlifts do. My deadlifts were actually kind of hard though on account of my leg fatigue from the squats, but that was a good opportunity to really grit my teeth and focus on form. My lighter sets probably looked better in terms of knees and hips extending together at lockout. Still I think the set I videoed [You must be registered and logged in to see this link.] is an improvement from my 275 x a bunch video.
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Re: Going From Lank to Tank

Post by CheesedogTheFirst on Tue Feb 26, 2013 2:31 am

Golly gee wilikers! BOOK OF DEATH indeed, you madman! Great workout.
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Re: Going From Lank to Tank

Post by trainingforlife on Thu Feb 28, 2013 6:15 pm

175x50 that sick!!

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Re: Going From Lank to Tank

Post by Dave on Fri Mar 01, 2013 5:11 am

Thanks Zazen, I'm pushing for more yet. :mrgreen:

Friday March 1, 2013, in zee vee hours I sink I shud verk out a leetle. :beardy:

Warm up
Squat rack warm up
TUT Lunges
Jumping jacks
Snatches with the bar

For all of the following, rest was kept to a bare minimum, as in long enough to change weights, and in the case of the heavier power cleans a little time to flirt with the bar.

Half Snatches
65 x 3
95 x 3
115 x 3
135 x 3 (this is a PR of sorts)
145 x 2ish (didn't quite commit to locking it out)

All this tells me that the next time I get to a gym where I can't scratch my head just by standing on my tippy toes, I'll be setting a legit and meaningful PR in the full snatch.

Power Clean
145 x 1
165 x 5
185 x 6
205 x 3 + 1 full (squat) clean (didn't have enough power to get it high enough on the last rep)
225 x 1 PR!, f, f

The only other time I cleaned 225 I had to drop really low with it, and on this power clean PR I didn't have to dip beyond a quarter squat, and probably not even that far. Very happy with this despite the two fails (don't worry they were land on my butt epic fails :face:).

Low Bar Squat
225 x 3 (2 sec pause @ bottom)

HeSPU EMOTM* x 2 + f

* I decided to go EMOTM because I felt VERY strong on my first rep. But EMOTM turned out to be far too ambitious for today and I burned out fast on these.

I waited 2:00 before failing fourth attempt and then decided to superset with squats, 225 already being conveniently loaded and racked and all.

Superset
Low Bar Squat @ 225 x 8, 8, 8
HeSPU x f, f, 1

A this time I decided to scrap the HeSPUs for tonight and switch to One Arm Pushups. Don't worry though, I made the most of those HeSPU fails. Oh wait, they weren't fails at all, they were bottom position HeSPU isometrics, yeah. :nod: :suspect:

Low Bar Squats @ 225 x 8, 8, 8, 10
OAP x 3/3, 5/5, 5/5, 5/5

Wrestler's Bridge x 1:28

Pullups x 13 (failure) + 3 negs right away

Diamond Pushups x 12 (near failure) + reg. pushups x 12 right away (near failure)

Wrestler's Bridge x 1:13, rest 0:50, x 1:03

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Re: Going From Lank to Tank

Post by Dave on Fri Mar 01, 2013 11:22 pm

"[You must be registered and logged in to see this link.]"

DL Singles @ 330# x 25 sets in ~48:00, alternated with 5 tuck jump burpees each set and 5 suspension dips every other set of deadlifts for the following totals:

Deadlift 330# x 25
Tuck Jump Burpees x 125
Suspension Dips x 60


6 ROUNDS OF:

Kneeling Overhead Press 75# x 5 alternated with
Hindu Squats x 20


Pullups x 10 x 1 set

The whole workout took just a bit over an hour, which is a lot less than I expected it would take.
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Re: Going From Lank to Tank

Post by Rastaman on Sat Mar 02, 2013 2:21 am

Dave.cyco wrote:
OAP x 3/3, 5/5, 5/5, 5/5

Awsome work on the OAP Dave :mrgreen: especially when you haven't been working them consistently!

How far apart do you spread your legs on these ?
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Re: Going From Lank to Tank

Post by Dave on Sat Mar 02, 2013 3:30 am

Not too far, maybe shoulder width, but the video revealed my hips and shoulders were nowhere near squared. :facepalm:

And speaking of videos, here is PART A:

[You must be registered and logged in to see this link.]

And yes, I know my arms look funny when I jump... :oops:

I was really fidgety too so this is actually a pretty funny video.
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Re: Going From Lank to Tank

Post by Dave on Sun Mar 03, 2013 3:25 am

Just a quick session to set a new low bar squat PR.

03/03, just after midnight

Low Bar Squat
45 x 5
135 x 5
225 x 5
295 x 2
325 x 2 + spot PR
335 x f

Front Squat
135 x 3
225 x 1
245 x 1 Match PR
265 x f
185 x 5
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Re: Going From Lank to Tank

Post by TheMasterKey on Sun Mar 03, 2013 3:57 am

Dave.cyco wrote:

DL Singles @ 330# x 25 sets in ~48:00, alternated with 5 tuck jump burpees each set and 5 suspension dips every other set of deadlifts for the following totals:

Deadlift 330# x 25
Tuck Jump Burpees x 125
Suspension Dips x 60

:shock:
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Re: Going From Lank to Tank

Post by itlives on Sun Mar 03, 2013 10:31 am

What he :^: said!

Dave, you are volume!
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Re: Going From Lank to Tank

Post by Dave on Mon Mar 04, 2013 4:05 pm

Monday Afternoon, March 4, 2013


Bridges
Wrestler's Bridge x 1:00
Gymnastic Bridge x 1:00
Wrestler's Bridge x 1:00
Gymnastic Bridge x 0:30
Wrestler's Bridge x 2:30
Reverse Wrestler's Bridge x 0:27 + 0:03
Gymnastic Bridge x 0:16
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Re: Going From Lank to Tank

Post by ccheatum on Mon Mar 04, 2013 11:44 pm

All that bridge work is intense! That's great stuff!
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Re: Going From Lank to Tank

Post by Jon on Tue Mar 05, 2013 7:16 pm

Looking over your training log, I begin to wonder why I didn't start working out when you did...

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Re: Going From Lank to Tank

Post by Dave on Wed Mar 06, 2013 1:56 am

We all get motivated differently and at different times. The important thing is that you did get started, made good progress and now [You must be registered and logged in to see this link.]...

[You must be registered and logged in to see this link.]
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Re: Going From Lank to Tank

Post by Dave on Wed Mar 06, 2013 9:05 am

Almost forgot to mention this: At work last night we have a spot on the web where there are bars about 2" in diameter about 8' up from the ground. Well I managed a dead hang of 2:10 (huge PR + 1:14!) from one of those bars! My suspicion was right about USA hangs being much harder considering the rotating handles (hence my time of 0:56). I wish I had done this during last month's challenge; I would have won! And it was thumbless to boot, because of the bar thickness! Was pretty excited about that. :mrgreen:
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Re: Going From Lank to Tank

Post by Rastaman on Wed Mar 06, 2013 9:28 am

What's a reverse wrestler bridge?

Are you using this to release the back at the end of your bridging?
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Re: Going From Lank to Tank

Post by Dave on Wed Mar 06, 2013 3:33 pm

I'm not sure if it is actually supposed to be called this or something else. But basically it's the same thing as a wrestler's bridge, except that rather than go all the way to my forehead, I simply keep the back of my head in contact with the ground. It taxes the back of the neck similarly to how neck extensions with a harness would, like what TMK does for a hundred reps x 3 sets with 25 pounds.

It is very difficult for me at this point because I have not really focused on neck extension, having not found a harness yet. I am doing them because I don't want to develop any imbalance in my neck, but I have to take it really slow. Even 0:30 was brutally hard for me.
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Re: Going From Lank to Tank

Post by Rastaman on Wed Mar 06, 2013 4:43 pm

Thanks Dave. I've found sore muscles in the back of my neck that I didn't realise were there.
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Re: Going From Lank to Tank

Post by Journeyman on Wed Mar 06, 2013 4:49 pm

Dave.cyco wrote:Almost forgot to mention this: At work last night we have a spot on the web where there are bars about 2" in diameter about 8' up from the ground. Well I managed a dead hang of 2:10 (huge PR + 1:14!) from one of those bars! My suspicion was right about USA hangs being much harder considering the rotating handles (hence my time of 0:56). I wish I had done this during last month's challenge; I would have won! And it was thumbless to boot, because of the bar thickness! Was pretty excited about that. :mrgreen:

Good stuff man! I still need to at least check my time at some point... thumbless is significantly easier, though.

Also, bridging to the back of the head is a great exercise. Mike Tyson used to do bridge 'rolls' back and forth in all directions.
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Re: Going From Lank to Tank

Post by Dave on Wed Mar 06, 2013 6:46 pm

Thanks Jman. Funny how deadlifts with a thumbless grip are harder, but hangs are easier; I didn't realize that but now that you mention it I'd say you're probably right.

Rastaman wrote:Thanks Dave. I've found sore muscles in the back of my neck that I didn't realise were there.

Nice, does that mean you tried it? I better get some more bridges into me, and I have the day off so...
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Re: Going From Lank to Tank

Post by Journeyman on Wed Mar 06, 2013 7:42 pm

Dave.cyco wrote:Thanks Jman. Funny how deadlifts with a thumbless grip are harder, but hangs are easier; I didn't realize that but now that you mention it I'd say you're probably right.

Generally speaking, yeah. But, I know of at least one guy who always deadlifted using a thumbless grip. I've experimented with thumbless power cleans to get into a more comfortable pressing position (it works pretty well) and, when doing deadlifts or RDL, if I lose my thumb on a rep generally I can still lock the bar out, and control it back to the ground, just hooking with my fingers.
This could also be just because I have weak thumbs--my pinch grip strength really sucks--but I think that 'thumbless is easier' applies to most people at least on the bar hangs thing. Maybe because you have more tension in your forearms when your thumb is around the bar and the muscles fatigue more quickly or something, I'm not sure.
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Re: Going From Lank to Tank

Post by ranger_x3 on Wed Mar 06, 2013 8:03 pm

I find thumbless easier with an overhand grip, reverse I get no benefit from my thumb. I don't think I'd ever trust myself with thumbless for any bar work, I much prefer locking my thumb over my fingertips.

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Re: Going From Lank to Tank

Post by Dave on Wed Mar 06, 2013 8:13 pm

I guess I should mention my dead hang was with an overhand grip. For cleans and snatches I use nothing but hook grip.
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Re: Going From Lank to Tank

Post by Dave on Wed Mar 06, 2013 8:19 pm

I finally got around to weighing myself today. Fasted, wearing vibrams, track pants, a T-shirt and a long sleeve shirt over top, I weighted 202 pounds. So I guess that puts me around 197 or so bucknekkid.

13 pounds to go.
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Re: Going From Lank to Tank

Post by itlives on Wed Mar 06, 2013 8:31 pm

Nice gains, Dave. You will be a Panzer IV soon enough!
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Re: Going From Lank to Tank

Post by ranger_x3 on Sat Mar 09, 2013 3:52 pm

I'm finally getting around to copying stuff from my old logs from the old decrepit place and I noticed, after reading about 10 pages, that you changed my signature to point here. Even better though is that the admin tried to become active on the forum around mid January after fixing everything, then they realized that we were all gone, hahaha

So is this extra weight going to count towards that overhead press? I think you may be giving me an unfair advantage the way my press is moving right now. I'm just kidding though, with my luck that muscle weight will go in all the right places just to make me eat my words.

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Re: Going From Lank to Tank

Post by Dave on Sat Mar 09, 2013 9:37 pm

A lot of my newfound mass is in the glutes, upper legs and lower back, as can be imagined from my squatting and deadlifting bias. My shoulders and upper back are a little bulkier too though, so we'll see.

Today's training, Saturday March 9, 2013:

Bridge Hour

Alternated Gymnastic and Wrestler x 0:35 x 5/5, used wall walk to get into and out of position on most reps. Session bridge time subtotal 5:50

Reverse Wrestler x 0:17, 0:16, 0:18, 0:21, 0:20, - this one is hardest for me. Session subtotal 1:32

Gymnastic x 0:40, 0:30, session subtotal = 1:10

Wrestler x 1:00, 4:00 - contest PR, and 1:00 shy of my all time PR, 1:00, 1:30, by far the easiest bridge hold for me. Session subtotal 7:30.

Total Bridge time this session: 16:02, done within one hour.

Rack Pulls
135 x 5
225 x 5
315 x 5
365 x 5 (last two reps were mixed grip)
420 x 5, mixed grip

Rack Pull Lockout
Hold for time x a bunch within 1:00, total time ~0:20

Snatch Grip Shrugs with straps
315 x 50

HeSPU
x 1, 1+f, 1

Barbell Glute Bridge
225 x 10
315 x 10
420 x 10

Pullups x 5+3+2
Suspension Dips x 5+3+2

Videos posted in the [You must be registered and logged in to see this link.].
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Re: Going From Lank to Tank

Post by MCem222 on Sun Mar 10, 2013 1:15 pm

I was playing around and tried what you call a 'reverse neck bridge'- its very hard.

Another thing you might try is a front neck bridge. If you don't know what that is, search it on youtube

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Re: Going From Lank to Tank

Post by itlives on Sun Mar 10, 2013 5:08 pm

That seems like a lot of weight on the glute bridge. Nice strong backside you got there Davo
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Re: Going From Lank to Tank

Post by Dave on Sun Mar 10, 2013 8:31 pm

My focus on heavy swings a while back probably helped a good deal. What can I say, I like having a strong butt, ever since hearing Pavel go on (years ago now) about how North Americans have no butt.
:lol!:

MCem222 wrote:Another thing you might try is a front neck bridge. If you don't know what that is, search it on youtube

I do know them my friend. :) I haven't done them in quite a long time though, not since I lived in my hometown. I've thought about it recently and just haven't gotten around to it, although it certainly would be the right time to put it back into my training, considering the challenge and all. Thanks for bringing it up.

And speaking of swings, I did an easy 50 lbs x 50 just to feel the muscles. I could feel it in every spot that was tight from yesterday's session; glutes, upper back, traps.
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Re: Going From Lank to Tank

Post by Rix on Sun Mar 10, 2013 8:55 pm

hey Dave, i forgot, but are you aiming to do a military press of your own BW?
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Re: Going From Lank to Tank

Post by MCem222 on Sun Mar 10, 2013 9:00 pm

Fun story about front and back bridges: my friend who was a highschool wrestler for 4 years showed me an exercise. The goal is to be in front bridge, then explode into a back bridge, then back to front. I'm not sure I'd recommend trying it, but it looked super cool.

There's also moving in a circle between them, which also looks awesome

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Re: Going From Lank to Tank

Post by Dave on Sun Mar 10, 2013 9:07 pm

Yes it does look awesome. Those are things I would do if I had room to do it, and once I open up my little training studio, hopefully not long after Easter, I will have the room. :)

Rixstar wrote:hey Dave, i forgot, but are you aiming to do a military press of your own BW?

That's one of my longer term goals, yes.
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Re: Going From Lank to Tank

Post by Rastaman on Tue Mar 12, 2013 5:58 pm

How do the glutes and lower back feel Dave after Sundays killer Bridge workout?

Good form on the Wrestler Bridge, did well to maintain deep arch for 4 minutes!

But where are the pull-ups....
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Re: Going From Lank to Tank

Post by Dave on Wed Mar 13, 2013 1:15 am

Thanks Chris! :)

Glutes can take a lot of work, though mine were a tad stiff, lower back a tad as well. But nothing hits my lower back and gives me DOMS like deadlifts and squats though.

I do need to do more pullups. More dips for that matter as well.
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Re: Going From Lank to Tank

Post by Dave on Wed Mar 13, 2013 3:29 am

It's all about the O-lifts tonight.

Wed. March 13, the wee hours, just after work. Highly impromptu session.

Warm up followed by:

1/2 Snatch
65 x 5
95 x 5
125 x 2
135 x 1
145 x 1
155 x f, f, f, f, 1!!! PR!!! +10 lb

Generally speaking, in Olympic lifting it is not advisable to keep trying the same weight over and over if you fail once, because the lifts are so technique driven that it makes more sense to go back and work your way up from the light weights and make sure you have the pattern down.

HOWEVER, I KNEW I had it this and wasn't going to let it go! Each of my failed attempts were pretty darn good. On the first attempt, I pulled to hard (overcompensating for my rep at 145 which was a little forward) and had to bail behind me, even though I made the lockout. On my next three reps, I felt VERY strong, but pulled too lightly each time resulting in a near lockout but bailing forward. On rep 5 I pulled PERFECTLY and stuck that weight like nobody's business! I'm VERY excited about this and can't wait to get into the gym and do some real snatches where I actually get to stand up with the weight, rather than feel like a giant in a hobbit house! :laugh1:

Anyway, my intention was only to go light on the snatches as a warm up, but for some reason I decided to go for a PR, and I got it so I'm happy.

Then, I decided to do some snatch assistance work:

Snatch Grip Deadlifts - NO STRAPS
155 x 5
225 x 5
275 x 5
325 x 1 - PR + 50 (for doing the lift without straps)
350 x f, f

Both attempts at 350 I got the bar off the ground, and I even got it higher on the second attempt, despite only waiting about 30 or 40 seconds. I really felt I should have gotten that lift. By the way this things just CRUSH the thumbs! :affraid: After my set at 225 I decided to tape them up like the athletes do in competition.

Anyway, I conventional deadlifted it into the rack right after so I could do shrugs:

Snatch Grip Shrugs
350 x 40
315 x 50

That's all she wrote for tonight. I have vids of the more exciting parts of my session (for me anyway :mrgreen:), but movie maker is giving me [You must be registered and logged in to see this link.] tonight.
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Re: Going From Lank to Tank

Post by itlives on Wed Mar 13, 2013 9:22 am

155 X f,f,f,f,f,f,f,f,f,f,f,1 PR! Ok, I exaggerated a little.
But point is, you are one determined guy!!

Congrats!!

Aside- I said something funny (to me) the other morning and reached up and high-5'd. My wife says "I know Jesus didn't high-5 you!" I said I just high-5'd myself.
all that to say I'm glad we can't like our own posts :roflol2:
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Re: Going From Lank to Tank

Post by Dave on Wed Mar 13, 2013 2:02 pm

:scratch: ... Hahaha you're a card Mike! :laugh2:
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Re: Going From Lank to Tank

Post by Dave on Wed Mar 13, 2013 2:47 pm

My left thumb is just smashed from the using hook grip on the heavy SnG deadlifts last night.
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Re: Going From Lank to Tank

Post by Dave on Wed Mar 13, 2013 3:40 pm

While cooking my lunch for work:

Pullups/Suspension Dips
13/8
8/4
6/4

Not much compared to what I should be capable of, but I guess I have to grow into my new weight class.
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Re: Going From Lank to Tank

Post by Rix on Wed Mar 13, 2013 5:31 pm

The littlest weight really throws BW pr's out, i gained 4-6lbs, and my pull ups went form 22 to like 16 :(
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Re: Going From Lank to Tank

Post by ranger_x3 on Wed Mar 13, 2013 7:08 pm

Hmm... I guess I'm odd then, I can do more at 150ish than I could at 143, and even more than when I was sub 130. I think it just has to do with training focus.

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Re: Going From Lank to Tank

Post by Rix on Wed Mar 13, 2013 7:33 pm

Probly, you probs gained muscle, i put on fat and didnt workout for a month [You must be registered and logged in to see this image.]
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Re: Going From Lank to Tank

Post by Madman on Thu Mar 14, 2013 1:11 am

As a lighter dude I thought I'd weigh in here (pun intended). Gymnasts are usually the smallest strength guys, I heard somewhere that 5'10 170 was the biggest pro gymnast ever, with most of the guys under 5'6 and prolly less than 160. So I think some of these bw moves are a little more than skill, just peak efficiency from smaller athletes.

Though ranger_x3's improvement leaves some contradiction. [adjusts monocle]
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Re: Going From Lank to Tank

Post by Dave on Thu Mar 14, 2013 1:44 am

I remember when I went from 180-185 to 190 during the fall, my pullup numbers also went up because of training focus, just as Ranger said. Of course my weight also went up in large part due to the hundreds of pullups I was doing every week that month (and squats and deadlifts).
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Re: Going From Lank to Tank

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