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#51 Holden Caulfield

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Posted 04 March 2009 - 03:44 PM

sucks, ive gotten everything but the deadlift and squat on video because my back pumps are so bad by the time i work myself up to the target weight im ready to quit my life!

i may sound like i know a thing or two but im probably talking out of my ass


#52 Nom Z

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Posted 04 March 2009 - 03:46 PM

Here's a few of the exercises from Rank 2. They ain't set in stone or a complete list yet. But I'm thinking that if guys want to, they can opt to do two exercises from Rank 2 to skip an exercise form Rank 1. A lot harder, but an option at least, especially for a lot of the guys who don't do deads because of back issues..

x2 BW Squat 1 - REP
x2.5 BW Deadlift - 1 REP
BW Clean and Press - 1 REP
1.2 BW Dumbell Incline Press - 12 REPS
1.2 BW Close Grip Bench Press 25 REPS

Hmm I could only do the Rank 2 dead and maybe the clean n press...bench is not happening any time soon, even the Rank 1 bench.
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#53 KENKONG

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Posted 04 March 2009 - 05:11 PM

Here's a few of the exercises from Rank 2. They ain't set in stone or a complete list yet. But I'm thinking that if guys want to, they can opt to do two exercises from Rank 2 to skip an exercise form Rank 1. A lot harder, but an option at least, especially for a lot of the guys who don't do deads because of back issues..

x2 BW Squat 1 - REP
x2.5 BW Deadlift - 1 REP
BW Clean and Press - 1 REP
1.2 BW Dumbell Incline Press - 12 REPS
1.2 BW Close Grip Bench Press 25 REPS


Squat - Did it.
CGBP - Did it 28 reps
DBBP - Just bought the DB's so haven't tried to go heavy
yet, only 85(ez) first time trying them.

So, I"m done, what do I get? Cookie???

#54 ULY

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Posted 04 March 2009 - 05:31 PM

Squat - Did it.
CGBP - Did it 28 reps
DBBP - Just bought the DB's so haven't tried to go heavy
yet, only 85(ez) first time trying them.

So, I"m done, what do I get? Cookie???


You erm, get a medal, that uh Kmul might make up at some point :P

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#55 KENKONG

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Posted 04 March 2009 - 05:38 PM

You erm, get a medal, that uh Kmul might make up at some point :P

Tell him to get on it or MOD negs!! :mad:














wait......wut!!! :eek: He didn't hear
that did he?

#56 Macrobolic

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Posted 04 March 2009 - 09:12 PM

Here's a few of the exercises from Rank 2. They ain't set in stone or a complete list yet. But I'm thinking that if guys want to, they can opt to do two exercises from Rank 2 to skip an exercise form Rank 1. A lot harder, but an option at least, especially for a lot of the guys who don't do deads because of back issues..

x2 BW Squat 1 - REP
x2.5 BW Deadlift - 1 REP
BW Clean and Press - 1 REP
1.2 BW Dumbell Incline Press - 12 REPS
1.2 BW Close Grip Bench Press 25 REPS


Oye! That CGBP is gonna take me foreva! :facepalm:

#57 808leo

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Posted 04 March 2009 - 09:27 PM

1.2 x bw incline db benchpress per hand? :eek:
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#58 Macrobolic

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Posted 04 March 2009 - 09:57 PM

1.2 x bw incline db benchpress per hand? :eek:


I think the formula is this:

Bodyweight x 1.2 = A

A / 2 = B

Bench B 12 times

So for instance, if I weight 200lbs, I'd have to use the 120s. Now that I think about it, that's really freakin' heavy. Maybe we need to edit that one.

#59 KENKONG

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Posted 05 March 2009 - 09:15 AM

You erm, get a medal, that uh Kmul might make up at some point :P

All lifts must be on Video to earn the
medal. No video cam right now for me
though.

#60 ULY

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Posted 10 March 2009 - 09:59 AM

All lifts must be on Video to earn the
medal. No video cam right now for me
though.


Yeah that's non-negotiable unfortunately, and it sucks for guys who don't have a vidcam..

I hacked my iPhone last night and turned it into a video recorder, but I can't transfer the video off the phone. I worked around it by using my webcam to record the video played back on the iPhone.. lols the trouble..

Today was deadlift day, I wanted to go up to 200kg (440lb) but didn't have the motivation or focus today and was struggling at 190kgs..

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#61 Macrobolic

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Posted 10 March 2009 - 11:38 AM

I think the formula is this:

Bodyweight x 1.2 = A

A / 2 = B

Bench B 12 times

So for instance, if I weight 200lbs, I'd have to use the 120s. Now that I think about it, that's really freakin' heavy. Maybe we need to edit that one.


Bump for Uly. I think we need to change that one. It seems like it's too heavy, or too many reps, even for the Training Yard. :o

#62 ULY

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Posted 10 March 2009 - 11:41 AM

Bump for Uly. I think we need to change that one. It seems like it's too heavy, or too many reps, even for the Training Yard. :o


Yeah.. it is really tough that one.. maybe take the reps down to say 5 or 6.. that would still be one hell of a challenge for a lot of guys. (I personally can't do a single rep with 120lbs..)

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Nom Z ☼ Holden Caulfield ☼ DFA_DFA ☼ Head ☼ AMcHizZl3 ☼ 3rDegree ☼ Adrenolin ☼ lilsteve83109 ☼ placeofskulls ☼ warrior504th ☼
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#63 Macrobolic

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Posted 10 March 2009 - 11:45 AM

Yeah.. it is really tough that one.. maybe take the reps down to say 5 or 6.. that would still be one hell of a challenge for a lot of guys. (I personally can't do a single rep with 120lbs..)


Yeah, I was thinking of dropping the reps instead of the weight. 6 reps sounds much more reasonable. If you can bench 2xBW, you should be able to (at least eventually) get 6 reps with 1.2xBW on the DBs.

#64 Smeg954

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Posted 10 March 2009 - 12:33 PM

Not to be a stickler, but i thought that a true DL was lifting the weight up and bringing it down.

If not then that is fine with me, just makes it easier!

#65 Macrobolic

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Posted 10 March 2009 - 12:36 PM

Not to be a stickler, but i thought that a true DL was lifting the weight up and bringing it down.

If not then that is fine with me, just makes it easier!


That is my understanding as well, hence the name dead (as in from a dead stop) lift to lift something.

I think that it needs to be from a dead position on the floor, lift up, and bring back down under control.

#66 ULY

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Posted 10 March 2009 - 12:45 PM

Not to be a stickler, but i thought that a true DL was lifting the weight up and bringing it down.

If not then that is fine with me, just makes it easier!


I never came across that before - but just watched some PWO records like Andy Bolton's deadlift, and he does set the bar down so that must be right.

I'll do it again properly next Tuesday no worries :)

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#67 Smeg954

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Posted 10 March 2009 - 12:56 PM

I never came across that before - but just watched some PWO records like Andy Bolton's deadlift, and he does set the bar down so that must be right.

I'll do it again properly next Tuesday no worries :)


I don't really care either way, I think we should just clarify for future purposes.:D

#68 ULY

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Posted 10 March 2009 - 01:01 PM

I don't really care either way, I think we should just clarify for future purposes.:D


Yeah definitely, and if the Camp picks up we can go further and develop our set of rules :ninja:

That's the best thing about the video requirement, you can learn a lot - very few people ever get to see themselves lift, never mind have an audience of critics. It's a good thing for sure :rockon:

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#69 Nom Z

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Posted 10 March 2009 - 02:58 PM

Not to be a stickler, but i thought that a true DL was lifting the weight up and bringing it down.

If not then that is fine with me, just makes it easier!

Dropping the bar as fast as you can still under control, the negative isnt that important.
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#70 House

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Posted 15 March 2009 - 09:57 AM

30 BW dips - Haven't tried, do not have access to this machine.
50 BW pushups - 40, harder than I thought lol.
x2 BW Deadlift (440) - 390
x1.5 BW Bench (330) - 290
20 BW Chinups or pullups (can choose favourite grip) - 16
x1.75 BW Squat (385) - 350

#71 ULY

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Posted 15 March 2009 - 10:06 AM

30 BW dips - Haven't tried, do not have access to this machine.
50 BW pushups - 40, harder than I thought lol.
x2 BW Deadlift (440) - 390
x1.5 BW Bench (330) - 290
20 BW Chinups or pullups (can choose favourite grip) - 16
x1.75 BW Squat (385) - 350


Nice - that's looking tight :rockon:

Jealous of your squat tbh :P

Ђņ[¤µņЂÃŸ Ђņ[¤µņЂÃŸ Ђņ[¤µņЂÃŸ PHF Chapter of Iron Ђņ[¤µņЂÃŸ Ђņ[¤µņЂÃŸ Ђņ[¤µņЂÃŸ


Nom Z ☼ Holden Caulfield ☼ DFA_DFA ☼ Head ☼ AMcHizZl3 ☼ 3rDegree ☼ Adrenolin ☼ lilsteve83109 ☼ placeofskulls ☼ warrior504th ☼
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#72 House

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Posted 15 March 2009 - 10:11 AM

Nice - that's looking tight :rockon:

Jealous of your squat tbh :P


squat doesn't have to be A2G right? Just to Parallel?

#73 ULY

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Posted 15 March 2009 - 10:26 AM

squat doesn't have to be A2G right? Just to Parallel?


Yeah parallel - really don't want to spark any debates on safety yada yada :P

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Nom Z ☼ Holden Caulfield ☼ DFA_DFA ☼ Head ☼ AMcHizZl3 ☼ 3rDegree ☼ Adrenolin ☼ lilsteve83109 ☼ placeofskulls ☼ warrior504th ☼
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#74 House

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Posted 15 March 2009 - 10:34 AM

Yeah parallel - really don't want to spark any debates on safety yada yada :P


Yeah I thought so :D

#75 BigKaider

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Posted 15 March 2009 - 10:39 AM

I would think it would be parallel.. The competitions I have been in were Parallel not a2g. But the video on squats should show front view to verify weight, then move to side so you can verify parallel. :D
All Time PR's
=========
Bench 385 x 1 @ comp
Bench 405 x 1 at gym
Squat 550 x 1 @ Comp
Squat 600 x 1 at Gym
Deadlift 550 x 1 @ comp
Deadlift 600 x 1 at gym




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