Vagrant lifting

[iowavagrant]

Did a quick lift today, since I was pressed for time.

Deadlifts, standing on 100 lb plates:

warm ups with 135, 185
then 275 X 6
then drop sets at 255, 235, 215, 205.

2 sets of hanging, straight leg raises

a set of hyperextensions

a set of sit-ups in the hyperextension contraption


GOAL: 8 rep 405 deadlift set

[Boris]

Welcome to the forum! Is this Todd?

[Johnny Mnemonic]

Yes,welcome. Could this be Owen?

[iowavagrant]

Hi guys...Thanks for the welcome! This is Johnny's pal from the late 90s Iowa City heyday. I have been lurking here for a few weeks and enjoying the site. About a decade ago, I met a deceptively unhypertrophied guy from West Virginia who could clean and press a 500 pound washing machine, and that started my fascination with feats of strength...

Tomorrow: upper body day...

[Johnny Mnemonic]

Glad to have you here. You wouldn't be talking about Mr.Measles would you?

[iowavagrant]

Yes...Mr Measles, or "Milo" as folks called him, had the strongest set of spinal erectors ever spotted in Iowa City.

Today: Upper Body workout

Pull-Ups, w/60 lbs for 8, then drop sets @ 35, 25, 0 lbs.

Standing Military Press, 105 lbs for 7, then drops sets @ 95, 85, 75 lbs

two sets of Bent Over DB Rows each side, with 80, 70 lbs

Bench Press: 240 lbs for 6, then drop sets at 215, 185, 175

Felt sluggish and irritable at the gym this morning from staying up too late. Sleep discipline needed to improve gains.

[Boris]

I'm confused... Is this "Mr. Smith"?

[iowavagrant]

I am not "Mr Smith". (The Vagrant is a friend of Johnny's who has not yet met Mr Boris.)

a quick "better than nothing" AM workout before work today:

15 min treadmill/stretching warm up, then

5 sets of overhead and front squats with microscopic weights
2 sets of hanging straight leg raises (15, 6)
2 sets of sit-ups on the hyperextension machine

[iowavagrant]

Upper body 12-24-2005

Weighted pull ups, 60 lbs 9x, drop sets w/ 35, 25, 20, 0 lbs

Standing Military Press, 110 lbs 6x, drop sets w/ 95, 85, 75 lbs

Bent over DB Rows, 85 lbs 6x, drop sets w/ 70, 65 lbs

Bench Press, 235 lbs 6x, drop sets w/ 205, 190, 175 lbs

2 sets Curls with 80, 70 lbs

One set hanging straight leg raises for 15 reps


Holiday strength tidings: The Des Moines YMCA got a nice trap bar deadlift contraption, the first useful addition I have seen them make. My brother sent me a pair of grips that rock climbers do pull ups on, to develop superior hand and finger strength.

[Boris]

Those finger boards look like fun. Is it one of those Metroriolius (sp) climbing boards?

Does the YMCA have a decent GHR bench? You're talking about the downtown one, right?

[iowavagrant]

Yeah! "rock rings" .. A creative gift I would never have thought of for myself:

www.metoliusclimbing.com/howto-trainrockring.htm

Another incentive to get a larger place, so I have somewhere to mount them!

[iowavagrant]

Yeah, I live downtown, so I like being able to walk to the Y in 8 minutes. What is a GHR bench?

[iowavagrant]

12-26-2005


Deadlifts on 100 lb plates:
135, 185, 285 for four and a half reps, 265, 255, 235, 215

two sets of O squats, four sets of front squats with toy weights

hanging straight leg lifts (17, 6)

full range sit-ups in hyperextension contraption for two sets

one set of about 15 hyperextensions

[Boris]

iowavagrant said:

Yeah, I live downtown, so I like being able to walk to the Y in 8 minutes. What is a GHR bench?

It's a bench to do glute-ham raises (essentially a hyperextension where you bend at the knees and use your hams/glutes to pull your upper body upwards). Here's an explanation with pics: www.weighttrainersunited.com/gluteham.html

[iowavagrant]

oh, ok, the Y has a machine like that...it is pretty nice..

12-29-2005

Pull Ups 70 lbs for 7, then 35 lbs, 25 lbs, zero lbs

Standing Mil Press 105 lbs for 7, then 85 lbs, 75 lbs

Bent Over DB Rows with 80 lbs (8, 5)

Bench Press 235 for 6 , then sets with 205, 185

curls, 80 lbs for 8

set of Lat pulls