Friday, April 22, 2011

Training - Deads and Back

Workout from last night -

Bodyweight - 248

Warm up - calf press machine x 25, adductor and abductor machines, hip and ass machine - 2 sets of each

Deadlifts -
135 x 10
225 x 5
315 x 4
405 x 3
475 x 2
515 x 3

Stiff Legs on Block - 455 x 8

Shrugs - 405 x 8, 500 x 18

Chins - wide x 5, close x 5 (elbow hurting on chins too)

Sprints - x 10 around the track

Heavy Bag Work - 10 minutes

Notes - Really solid session.  Upper range 80%er.  Although I think, but not sure, that the 455x8 on stiffs is a PR.  But I'm not positive.  Saw a guy doing PJR pullovers in the gym.  I asked him what they were called and he told me "PJR pullovers" and I told him I was the guy they were named after.  Don't mean to brag but it's the only thing relevant I've brought to the lifting world.

Guess I can continue to aim low.

15 comments:

  1. Paul, no belt, wraps or straps, but you have nothing on these guys. Truly "raw"!

    http://www.bbc.co.uk/news/world-europe-13162118

    Happy Easter.

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  2. Hey, Paul. Nice to meet you today. I was the one doing the PJRs. Thought I'd check your site out and saw you mentioned me. Looking forward to checking the site out. Helluva SLD! Have a good one, man.

    Craig

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  3. Graig - I am jealous of your pipes. Good meeting you dude. Look forward to chatting in the future.

    Steve - Why are these nudist people always the last mother fuckers you want to see naked?

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  4. Craig I misspelled your name. I fat fingered it. I do know how to spell Graig however.....wait.

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  5. LOL, because they have no shame. At least the woman brought a towel to sit on. Giving someone a spot might be a tad tricky, the mind boggles - LMFAO!

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  6. Thanks, Paul! No worries about the name, man. I'm sure I'll see ya again. I'm there Mon-Fri somewhere between 11:00 and 1:00.

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  7. Cool beans Craig.

    Steven - That place will need a lot of bleach.

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  8. That song gets me pumped every time.

    Really, the music in my gym is by far the worst I've ever been exposed to.

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  9. I saw you wearing the headphones, but be honest. You had your iPod turned off, didn't you? Awesome work, but what's up with the 5-4-3-2-3 rep scheme on the deads? Were you only going for 1 but you were "feeling" the weight and kept going? Just curious.

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  10. 5-4-3-2-3 - Just pulling a triple with the top set for now since the weights are are such wussy poundage then using the stiff legs as the back off. This is something I have done a lot in the past and it works really well. Once the weights get back to the 600+ range I will go back my usual 5-4-3-2-1 stuff.

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  11. Thanks for an awesome site and the e-book I bought!

    In my gym (in sweden) we have checked your blog daily since july.

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  12. Thanks for your words!

    I'd actually love to come to Sweden. That would be an awesome vacation.

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  13. Shit, Your PJR !!. that's an absolute crackup !. I remember reading your posts in the dog pound for quite a few years. i had no idea, yourself and a few other guys like scott, massive G brought alot to the table in that forum.

    For many a DC blast I had PJR pullover's in my rotation, fantastic pump in the long head from those, and a great movement for some solid progression.

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  14. Yeah I wish I could still do em myself but until my elbow pain is completely gone it's not in the cards. Getting better tho.

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