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by powerlifter54
Wed May 22, 2019 2:13 am
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

5/20 Bogota JW Marriott Pulls to face 1 warmup set then stackx12x4 sets Occlusion arms Straight bar Pushdown x25x4 working up Superset Straight bar close pull down x25x4 same weights An old friend DB floor press 25kgsx20, 30kgsx20 my go chest rehab. Bad news is I do have a slight pec strain. Good ne...
by powerlifter54
Mon May 20, 2019 10:58 pm
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

5/17 #72 San Juan intercontinental hotel. Sweet gym. McGill pull-ups x1x3 sets these are impressing me. Pulls to face 1 half stack warmupx15 Stackx15x4 sets Occlusion arms Straight bar ez curl 30/40/40x25 false grip rev curl 40x25 Superset Triceps pushdown. Worked up stack x25x4 Like straight handle...
by powerlifter54
Mon May 20, 2019 10:57 pm
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

5/15 #71 home Hoping to milk one more good workout or a PR today. But know this cycle is pretty much plateaued. JS Mob warmup not bad. Farmers good. Box squat w/50lbs chains 175x7, 265x7, 355x7 not sharp and got a pump in my quads. Bad sign for a warmup. Repeat @355x5. Cut it short right ham tighten...
by powerlifter54
Mon May 20, 2019 10:57 pm
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

5/14 #70 home
Last dental stuff yesterday. Kicked my ass after stressful day.
Fat bar bench:
Fun with quarters
135x5, 225x5
225/275x5x8 sets 2 grips
JM 135x8, 185x8, 195x8
Pull-ups 33 reps
Started with McGill pull-ups like Tom wrote about.
by powerlifter54
Mon May 20, 2019 10:57 pm
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

5/11 #69
90 minute urban hike around Redondo Beach
by powerlifter54
Mon May 20, 2019 10:57 pm
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

5/10 #68 Portland, Ore airport Sheraton Long night last night dodging t-storms out of Houston. Occlusion arm Pushdown x25x4 sets Working up stack Supinated close pull downx25x4 sets up the stack Band pull aparts red minix50 Really like this machine with pulleys on both end and steady resistance thro...
by powerlifter54
Fri May 17, 2019 2:28 am
Forum: Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA
Topic: Phil Daru/Daru Strong
Replies: 13
Views: 690

Re: Phil Daru/Daru Strong

Not a big fan of medicine ball slams, but they aren’t bad. I like the rotational throwing drills a lot actually. Plyos are jump up, jump down and rebound, jump back up. The issue is the impact of the jump. Really a lot of wear and tear. You can get almost as much rocking into jumps or doing banded b...
by powerlifter54
Wed May 15, 2019 6:35 pm
Forum: Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA
Topic: Game Changers
Replies: 37
Views: 2956

Re: Game Changers

No. I found as I moved out of being a newbie into being a intermediate lifter, and research verifies this, that a seasoned strength athlete’s 5RM ability to crank 8 reps drops. So a newbie 300 pound squatter or deadlifter can do 8 reps with 80% plus. 80% is good. I trained that way up until I was 21...
by powerlifter54
Tue May 14, 2019 3:15 pm
Forum: Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA
Topic: Reload by Pavel
Replies: 8
Views: 348

Re: Reload by Pavel

I was initially not impressed, but upon rereading it it is useful. Some good details on planning weights and progressions.
by powerlifter54
Tue May 14, 2019 3:18 am
Forum: Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA
Topic: Game Changers
Replies: 37
Views: 2956

Re: Game Changers

Yes, I used to be very much 3 on 1 off, jumping a lot between week 1 and 2 then making about 50% of the jump onto week 3. Then a back off. So as an example my raw squat cycle on squat day 1 (second day was either a derivative squat move or alternating box and geared squats in peaking cycles) would l...
by powerlifter54
Fri May 10, 2019 6:23 pm
Forum: Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA
Topic: Game Changers
Replies: 37
Views: 2956

Re: Game Changers

Luke, sorry, just saw this. Volume and intensity are the two main drivers of results. Rest periods and frequency are derivatives of the first two. Working in the 7-8 range over and over is a strenghtngame changer. You will get more hypertrophy and strength out of 5x5 or 3x8 sets with 75-85% then wor...
by powerlifter54
Fri May 10, 2019 6:13 pm
Forum: Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA
Topic: Phil Daru/Daru Strong
Replies: 13
Views: 690

Re: Phil Daru/Daru Strong

Just saw this so sorry for not answering sooner. Like the warmup, but have found shoulder dislocated with bands to be the best thing here. Ploys are to enhance or regain explosion. They are NOT for conditioning, and need to be done only by highly conditioned athletes. The volume and design of the dr...
by powerlifter54
Fri May 10, 2019 5:11 pm
Forum: Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA
Topic: Do you even lift, bro?
Replies: 45
Views: 1171

Re: Do you even lift, bro?

As I confront the reality I am probably not going to compete again, probably, the intersection of a new lifestyle from job to interests with a focus on injury avoidance, long term health, and looking good nekkid, my training is different than in the past but has elements of the old foremost, with ad...
by powerlifter54
Fri May 10, 2019 4:50 pm
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

5/9 home #67
Busy, dehydrated, distracted
JS
Dynamic warmup
Iffy
Box squat w/chains
175/265/355/355x7
Ham right tight
DL off blocks
225/315/365x3 strong
410x2 shut down 3rd ham twinged
Off to work.
by powerlifter54
Fri May 10, 2019 4:50 pm
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

5/9 home #67
Busy, dehydrated, distracted
JS
Dynamic warmup
Iffy
Box squat w/chains
175/265/355/355x7
Ham right tight
DL off blocks
225/315/365x3 strong
410x2 shut down 3rd ham twinged
Off to work.
by powerlifter54
Fri May 10, 2019 4:49 pm
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

5/8 home #66 Slid this a day due to being a bit dehydrated Fat bar bench press Pinky on ring 135x10 This warmup was ugly Great thing about fun with quarters is you know quickly if it will go ok Close and wide grips alt 225/275x4x3 sets, 225x4, 275x3,2 Ran out of gas last set. JM 135x8, 185x8x2 Pull-...
by powerlifter54
Fri May 10, 2019 4:49 pm
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

5/7 home.
Early am yardio.
90 mins of pushing the PL54 spreader.
by powerlifter54
Fri May 10, 2019 4:49 pm
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

5/4 #64 Maui Coast Hotel gym
Pulls to face 1 warmup set of 15 then stackx15x4
Occlusion arms
Triceps ext machine 4x15 working up a plate at a time
Db curl 25/20/15/10x25
30 mins in treadmill 15% incline 3-3.5 mph Took 3.5 to get HR over 130.
by powerlifter54
Fri May 10, 2019 4:48 pm
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

5/1 #63 home
Extra
JM press 135x12, 155x12x3, 165x12
Superset
Scott EZ curl 75x12, 95x8x3 sets, 75x12
Did these heavier, less volume, no occlusion.
Occlusion hip belt
200x12, 355x25,21
Almost fell over. Wow.
GHRx25x2 sets.
Think occlusion is the shizzle for Hypertrophy.
by powerlifter54
Fri May 10, 2019 4:47 pm
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

4/29 #62
JS
Dynamic warmup
Box squat w/50lbs chains Sambas and gym shorts
175/265/355/375x7
375 raw post surgery PR
DL from deficit clean grip 225/275/325x3
DL grip 370/390x3
GHRx15, 15x15
Not bad. DL starting to feel right again.
by powerlifter54
Fri May 10, 2019 4:47 pm
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

4/28 #61
Home
Fat bar bench
2 grips close and meet
135x10x2
Fun with quarters 225/270x4x8 sets
JM 135x8, 185/205/185x8
Pull-ups and chin-ups 50 reps
by powerlifter54
Fri May 10, 2019 4:46 pm
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

4/28 #61
Home
Fat bar bench
2 grips close and meet
135x10x2
Fun with quarters 225/270x4x8 sets
JM 135x8, 185/205/185x8
Pull-ups and chin-ups 50 reps
by powerlifter54
Fri May 10, 2019 4:46 pm
Forum: Training Journals
Topic: Captain ObvIGx Log
Replies: 1283
Views: 167694

Re: Captain ObvIGx Log

4/23 #59 JS Dynamic warmup Box squat w/50lbs chains 175x7,265x7, 355x7, add very loose suit bottoms 425x7 Deficit DL clean grip 225x3, 275x3, 325x3 dL grip 380x3 Hip belt 300/390/400x12 Not great warmups but work sets felt as strong as I have felt in 2 months. A good sign. Grip getting stronger a be...