G5.0 vs. Gravity: The Neurotic Ramblings of a Man on a Mission

[Guinness5.0]

Phase One: WSB
Week 1 -- Sunday

Warmed up with some standing OHP

DE Bench
8 triples w/ 135 + doubled minis

-Speed bench with bands is clearly superior to free weights, IMO. Even though this was light, I could tell that it was 'right'. Also, my elbows used to bother me after DE bench but the bands seemed to dampen the jolt from the sudden stop at the end of the movement. Good shit here. I'm only cycling two grips now - I'm using a grip just a little wider than normal, and a grip a bit narrower than normal. I never liked doing these with a close grip.

Standing OHP
155x5x3

-Easy, but not as easy as it should have been. I think my right shoulder is just about back to normal.

DB Rows
85's x8x3

-Very easy. I'm trying to save my low back, so no bent-over rows twice a week for now

Pulldown abs w/ bands
15x3

-I just tossed one end of a purple band over the chin bar of the power rack, held an end in each hand, and did abs this way. These felt kinda odd but good. The last inch or so was where it all happened - it was the diff between an easy rep and a 'gutbuster'

 

[majutsu]

groovy

 

[curgeo]

guiness...have you been using the bands long? Remember to cycle them....especially on ME days if you use them. All the eccentric stress is really hard on the body. If you have chains, I would cycle them with the bands a couple weeks and then a couple of weeks of free.

Did you buy the "Science and Practice of Strength Training" yet?

Nice lifts by the way.

You will reach 600 soon my friend.

 

[Guinness5.0]

curgeo:
Last week was the first time i ever used 'em. I was under the impression that it's reasonable to use them for DE work pretty much all the time and that they should be used sparingly for ME stuff. Thoughts?

 

[Guinness5.0]

Phase One: WSB
Week 2 -- Monday

OH Squat
bar x8x2, 95x5x2, 115x5, 135x5, 155x3, 175x2

-On the double, I lost the rack and crashed the bar down into the pins. It sucked because my wrists hit the pins first The pain subsided quickly, however.

ME Box Squats
Triples @ 185, 225, 275, 315, 365
Singles @ 405, 435, 435(fail)

-Pretty surprised by this. I'm basically relaxing on the box, then firing off. I feel like this will have more carryover to my dead than staying tense while on the box, but I didn't think it would shave 80 pounds off my best "semi touch-n-go" effort. Perhaps I'll take a vid and see what y'all think about my form. Also, perhaps the fact that I'm using a bench that's padded is making the dead-stop harder to recover from than it would be off of a wooden box.

RDLs
couple ight sets, then 345x5x3

-These weren't the most comfy reps ever, but not tough either. I must admit, I'm not sure how these will go once the weights get back up to PR territory

Deadlifts
345x3x2, 375x1x2, 405x1

-I was deadlifting the bar from the floor to get the RDL sets started, and it occurred to me that my DL form keeps getting 'lazy' on me. I'm not using the cues that have caused my dead to improve in the past, such as 'pull up with the shoulders as you pull with your hips', and 'keep your chest out'. I thought about this and decided to add a few pulls to this workout just for practice. They went well - all fast and explosive - and if I can manage to keep these cues in mind, I may be able to get a few pounds on my dead just from form tweaks. Also, I did these without straps and I did the old 'dip, grip and rip' which was probably a big help as well. I think taking the time to strap to the bar is not helping one bit.

I did a backoff set of GMs (135x15) and left. I think I'm gonna do deads for ME next week, and I may have to sub out the RDLs for something else. I'll probably make that determination based on how the day goes.

 

[*Bunny*]

guin5 ... It be pretty dang cool to come see one of these workouts ... GL with the 600 ... Lemme know if I'm 'in the area' for that day ... photo op

Promise I will not jack your thread anymore ...

 

[anotherbutters]

With one fell swoop from Bunny, the test in this thread just hit zero

 

[Guinness5.0]

With one fell swoop from Bunny, the test in this thread just hit zero

Actually, mine's probably on the rise

 

[*Bunny*]

Actually, mine's probably on the rise

AB you love the *Buns* quit hatin' ...

Thanks G

 

[Jim Ouini]

Nice workouts. I'm no box squatting expert but I do believe you have to fully relax the hip flexors to get your glutes to fire off the box.

Also, I think Quadsweeps sis said something about the WSB'ers box squatting off a piece of foam - so maybe your padded bench is serving the same purpose (although I don't remember what it is)