My training diary

[mitchcumstein]

Originally Posted by hrpiii

I knew I was going to see some Rack Curls in here.

Lol. I dont see any???? Maybe thats the problem.

[jlozan84]

Nice SLDLs. Don't tell me Ernie tried to school you on lifting while you were down there!?!?!!!!!!! LOL

[mitchcumstein]

Originally Posted by jlozan84

Nice SLDLs. Don't tell me Ernie tried to school you on lifting while you were down there!?!?!!!!!!! LOL

He actually gave me a couple good pointers.

[musclesntx]

Originally Posted by jlozan84

Nice SLDLs. Don't tell me Ernie tried to school you on lifting while you were down there!?!?!!!!!!! LOL

Dude,

I was in the back of my studio hooking up my scanner and I heard Ernie out there dropping some damn KNOWLEDGE. I was actually impressed he knew most of that sh!t - it was some good, advanced sh!t. Seriously, I'm going to rep his ass if he ever posts in a thread that isn't in the dump.

[mitchcumstein]

Originally Posted by musclesntx

Dude,

I was in the back of my studio hooking up my scanner and I heard Ernie out there dropping some damn KNOWLEDGE. I was actually impressed he knew most of that sh!t - it was some good, advanced sh!t. Seriously, I'm going to rep his ass if he ever posts in a thread that isn't in the dump.

Yep, he knows his sh!t. See, I basically look like a monkey fvckin a football when i do conventional deads and after watching me do couple reps, I think he'd seen enough. He talked me into trying sumo and showed me how to prepare for the lift and i nailed it the first time. lol.

[musclesntx]

I liked your 3 movement lift. Pull up ass. Lock knees. SLDL.

[mitchcumstein]

Back day


Sumo deads
315x8
350x6
350x6 Im startin to like these.

BB rows
225x8 x 3 sets


Hang cleans
135x8
150x7
165x4 i suck at these. no form what so ever. just heavin em up with my arms.

DB lateral shoulder raise(seated, leaning forward)
25x8x3 sets

[hrpiii]

not bad man. No lat pulls today?

[musclesntx]

Ass down, head up, lean back, bar on the shins... It's all one fluid movement bro!!!

[mitchcumstein]

Originally Posted by hrpiii

not bad man. No lat pulls today?

Ran out of time. I really wanted to do rack curls today too.

Originally Posted by musclesntx

Ass down, head up, lean back, bar on the shins... It's all one fluid movement bro!!!

Got it. shins are bloody again today so i think im doing it right.

[musclesntx]

Originally Posted by mitchcumstein

Ran out of time. I really wanted to do rack curls today too.




Got it. shins are bloody again today so i think im doing it right.

Sounds right. Good work!

[mitchcumstein]

Monday, June 11

Pause Box squats
275x8x 3 sets
300x1 just wanted to see what it felt like. its been a while since i had 300 on the bar.



ATG squat burnout set
200x15



SLDL's
335x5x 3 sets - Dayum, this jumped 10lbs from last week. the weight felt very light in my hands and i was able to knock out the reps one on top of another without any pause at all.


Pull thrus
150x10
150x10
150x11


Adductor/abductor
setting 15 x 12 reps x 2 sets

[musclesntx]

Originally Posted by mitchcumstein

Monday, June 11

Pause Box squats
275x8x 3 sets
300x1 just wanted to see what it felt like. its been a while since i had 300 on the bar.



ATG squat burnout set
200x15



SLDL's
335x5x 3 sets - Dayum, this jumped 10lbs from last week. the weight felt very light in my hands and i was able to knock out the reps one on top of another without any pause at all.


Pull thrus
150x10
150x10
150x11


Adductor/abductor
setting 15 x 12 reps x 2 sets

Good work. Good to see the sldl going up after that atg set. Keep that back straight on those sldl's dude.

I know you're focusing on the hips, so def do all the way down 1 leg leg presses. Trust me on this. You won't be going heavy (promise) but it fries the glutes and hips (and the quads of course). Nothing = GHR, but these are good.

[mitchcumstein]

Originally Posted by musclesntx

Good work. Good to see the sldl going up after that atg set. Keep that back straight on those sldl's dude.

I know you're focusing on the hips, so def do all the way down 1 leg leg presses. Trust me on this. You won't be going heavy (promise) but it fries the glutes and hips (and the quads of course). Nothing = GHR, but these are good.

Thanks man. I gotta figure out how to do some GHR's in my gym. Maybe on the lat pulldown station or something.

[STUK ina RUT]

Mitch one way I did them before we got a GHR bench was I used the 45 hyper and put a box under the back of it to elevate it up enought to get the whole body parallel to the floor when extended out. Its easier than the lat pull down or the GHR bench but they are brutal when you first start doing them.

[mitchcumstein]

Originally Posted by STUK ina RUT

Mitch one way I did them before we got a GHR bench was I used the 45 hyper and put a box under the back of it to elevate it up enought to get the whole body parallel to the floor when extended out. Its easier than the lat pull down or the GHR bench but they are brutal when you first start doing them.

thanks ill try that. I tried to do em on the floor earlier with my wife holding my feet and i couldnt even do 1. And not cause she couldnt hold my feet down either, it was just extremely hard. much harder than it looks.

[mitchcumstein]

Push day

Flat DB press
100x8x 3 sets


Decline BB press
275x4
225x10 x 3 sets

Dips
bw x 17
bw x 16

Military press
165 x 8 x 3 sets -- Big jump from last week