Powerlifting and Crossfit: Best Lifts

1MOREMOD · 03-01-2019, 06:47 PM

Yeah never have even tried farmer walks. Some guy maybe seth feroce said something about it to me recently for traps.

FlaPatsFan · 03-01-2019, 07:40 PM

Quote:

Originally Posted by 1MOREMOD

Yeah never have even tried farmer walks. Some guy maybe seth feroce said something about it to me recently for traps.

Farmer walks/carry are the great. I’ll even one up that with Farmer pinches, smokes your forearms! Pinch some 25/35/45s and you’ll see! I’m always trying to improve my grip strength. Especially for Cleans.

1MM I’m also 47, we tied for the Masters Division (old dudes). Haaaaa

1MOREMOD · 03-01-2019, 07:50 PM

This is good thread for me, guess I need to up my game, again.

Rmtt · 03-01-2019, 08:13 PM

Quote:

Originally Posted by FlaPatsFan

Farmer walks/carry are the great. I’ll even one up that with Farmer pinches, smokes your forearms! Pinch some 25/35/45s and you’ll see! I’m always trying to improve my grip strength. Especially for Cleans.

1MM I’m also 47, we tied for the Masters Division (old dudes). Haaaaa

We do farmers pinches as well....after going through all of our wrist exercises. Plus we use Fat Grips on a lot of bars in different exercises.

1MOREMOD · 03-01-2019, 10:22 PM

Did shoulder volume workout today from seth again, holy balls disnt want to raise my arms at all after.

Rmtt · 03-02-2019, 03:37 AM

Quote:

Originally Posted by 1MOREMOD

Did shoulder volume workout today from seth again, holy balls disnt want to raise my arms at all after.

Nice! My Overhead Press Day and other shoulder work are today. Here it's. 3:33am on a Saturday morning, and I'm up and wide awake as usual.

Guess I will hit the gym in an hour or so......then I go get fitted for my tuxedo for my daughters wedding which is almost 2.5 months out!

I'm going to ask the guy how much error does he allow as my wellness nurse said I was obese....so I need to go on a diet!

Rmtt · 03-02-2019, 07:07 AM

So lifts for this past week. This was the first week out of de load....so my body was fresh.

Bench - 330 × 7
Deadlift - 365 x 8 - Forgot my straps and my grip gave out on me. Lame...I know!
Squat - 365 × 11
OHP - 195 x 7 - These felt really good. Hand placement must have been perfect, and I've really been working on form. Brian...the guy I posted before had a video up that I had missed on OHP that really made it easy. He said just think of the exercise as opening a window. When it comes up slightly tuck your chin for the bar to pass, then immediately put your head through like your looking out the window.

While doing this and most other lifts, make sure the bar is inline with the top middle portion of your feet.

Next week my reps drop back in the range of around 5 for my max attempts. The week after, they go into the 3's.

Still playing it easy on squats and easing back into into the lower reps. But I had 5 sets of 315 that were very easy before upping the weight and doing my AMRAP set.

Bodyweight was up to 205.6 this morning, so I'm slowly gaining weight. I haven't really added any calories, but I have been snacking every now and then on things such as almonds and the like....but hadn't been adding them into my food app. I have a certain number of calories I hit each day....but also been playing it by "feel" and my appetite has been ramping up!

Rmtt · 03-02-2019, 07:09 AM

Quote:

Originally Posted by FlaPatsFan

Sry to here bro, I’ve had a bunch over the years. Currently my shoulder. Considering PRP treatment.

Rmtt....love me some EMOMs! Nice to hear you doing those. They great for muscle endurance and conditioning!

Back to volume stuff today on BS. Switch up and did pauses and 1 1/4 squats finishing with 4 reps of each at 355. Then 40ft walking Barbell lunges at 185x3. Legs smoked!

I love EMOMs. They always fall into my 3rd week of programming when my other lifts are in the 3 rep range. The EMOMs finish the exercise out and give you that pump you don't sometimes get when working in the lower rep range.

FlaPatsFan · 03-02-2019, 10:16 AM

Quote:

Originally Posted by Rmtt

I love EMOMs. They always fall into my 3rd week of programming when my other lifts are in the 3 rep range. The EMOMs finish the exercise out and give you that pump you don't sometimes get when working in the lower rep range.

Good finisher. I usually do them as a variation and to hit the muscle group a different way. My EMOM times vary depending on the movement. Example...DLs conventional 10 min at about 75% of my 1rm 5 reps. So that’s 50 reps of moderately heavy weight in 10 mins. Those last few rounds are tough, not much recovery time.

I highly recommend these for anyone looking to work on strength endurance. Form must be on point tho.

1MOREMOD · 03-02-2019, 10:20 AM

Rmtt those are nice lifts i would be doing single at those weights on all but deads. I have a quad only day today try not to aggravate my foot. Bout due for a rest day havent had one again in over 2 weeks again. I always just find the part that isnt dead and do it.

Rmtt · 03-02-2019, 12:24 PM

Quote:

Originally Posted by 1MOREMOD

Rmtt those are nice lifts i would be doing single at those weights on all but deads. I have a quad only day today try not to aggravate my foot. Bout due for a rest day havent had one again in over 2 weeks again. I always just find the part that isnt dead and do it.

I've been there before, but man you got to get a day away from the gym sometime. My programming is laid out in 4 week sessions....1st rest day is 4 days in....then 3 days in....then 4 days in....and so on.

The last week is de-load do it's called an Active Recovery period....but it's pretty much a week of rest as all your lifts are at about 50% of max.

I'm hoping your foot heals quickly, but go easy and don't aggrevate it anymore than it is. Not trying to sound like your mom or anything of course! 😁

Rmtt · 03-02-2019, 12:27 PM

Quote:

Originally Posted by 1MOREMOD

Rmtt those are nice lifts i would be doing single at those weights on all but deads. I have a quad only day today try not to aggravate my foot. Bout due for a rest day havent had one again in over 2 weeks again. I always just find the part that isnt dead and do it.

And thanks about the lifts. But when your training partner's bench is in the same rep range ....but using 4 plates....it keeps it all in perspective for me!

Plus my OHP is pretty much his warm-up.

1MOREMOD · 03-02-2019, 02:33 PM

My quad day was pretty good. Did hacks low weight high rep range, split squats, extensions with leg press and then some calves. Feel pretty full just never get as good of a feel in them as would like.

FlaPatsFan · 03-02-2019, 04:25 PM

Quote:

Originally Posted by Rmtt

And thanks about the lifts. But when your training partner's bench is in the same rep range ....but using 4 plates....it keeps it all in perspective for me!

Plus my OHP is pretty much his warm-up.

Agreed, great numbers Rmtt.

The ole saying....”It’s not how much you can lift, but how much you can rep heavy shit with proper form!”

#GainTrain #HeavyHittersClub

1MOREMOD · 03-02-2019, 04:30 PM

Quote:

Originally Posted by FlaPatsFan

Agreed, great numbers Rmtt.

The ole saying....”It’s not how much you can lift, but how much you can rep heavy shit with proper form!”

#GainTrain #HeavyHittersClub

I need to listen to that more, just watched Mike ohearn do bday challenge with 315 at age 47.

FlaPatsFan · 03-02-2019, 04:39 PM

Quote:

Originally Posted by 1MOREMOD

I need to listen to that more, just watched Mike ohearn do bday challenge with 315 at age 47.

Take what OHearn does with a grain of salt. That guy on more juice then a thoroughbred race horse gearing up for the Triple Crown.

Rmtt · 03-02-2019, 04:41 PM

Quote:

Originally Posted by 1MOREMOD

I need to listen to that more, just watched Mike ohearn do bday challenge with 315 at age 47.

That guy is a beast....gets a lot of flack around the various boards, but he's still a beast nonetheless and has been in the game a long time.

Always in shape too!

FlaPatsFan · 03-02-2019, 04:47 PM

Quote:

Originally Posted by Rmtt

That guy is a beast....gets a lot of flack around the various boards, but he's still a beast nonetheless and has been in the game a long time.

Always in shape too!

True, but him claiming to be “natty” is a joke. I’d have more respect for him if he was honest and just stated the obvious. If he did the “flack” you speak of would end. Just sayn

1MOREMOD · 03-02-2019, 04:59 PM

Yeah hes a beast and juiced no need to pretend he ain't. Been watching strongman Arnold classic. Thor went for 1105 dead missed it.

FlaPatsFan · 03-02-2019, 06:18 PM

Garage Squats....10x10 @ 225 (Nanos/no belt). Then Core and accessory stuff.

Conditioning on the Airdyne bike....40 sec at 55rpm....20 sec at 85rpm (sprint) for 10 mins....the burn!

Mingwan · 03-02-2019, 07:37 PM

Quote:

Originally Posted by FlaPatsFan

Take what OHearn does with a grain of salt. That guy on more juice then a thoroughbred race horse gearing up for the Triple Crown.

No way bro. That dude is natty as fuck. He looks like that because he’s the bastard son of Zeus.

FlaPatsFan · 03-02-2019, 07:52 PM

Quote:

Originally Posted by Mingwan

No way bro. That dude is natty as fuck. He looks like that because he’s the bastard son of Zeus.

Ohhhhhhhh....that explains it. Lol

03-01-2019, 06:47 PM	#419
1MOREMOD - 11822 Rep 23,186 Posts Drives: Race car-> Join Date: Mar 2009 Location: check your mirrors iTrader: (5)	Yeah never have even tried farmer walks. Some guy maybe seth feroce said something about it to me recently for traps.
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03-01-2019, 07:50 PM	#421
1MOREMOD - 11822 Rep 23,186 Posts Drives: Race car-> Join Date: Mar 2009 Location: check your mirrors iTrader: (5)	This is good thread for me, guess I need to up my game, again.
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03-01-2019, 10:22 PM	#423
1MOREMOD - 11822 Rep 23,186 Posts Drives: Race car-> Join Date: Mar 2009 Location: check your mirrors iTrader: (5)	Did shoulder volume workout today from seth again, holy balls disnt want to raise my arms at all after.
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03-02-2019, 07:07 AM	#425
Rmtt Colonel 8204 Rep 2,250 Posts Drives: 2011 BMW 128i, 2008 LS3 C6 Join Date: Jan 2019 Location: South Carolina iTrader: (3)	So lifts for this past week. This was the first week out of de load....so my body was fresh. Bench - 330 × 7 Deadlift - 365 x 8 - Forgot my straps and my grip gave out on me. Lame...I know! Squat - 365 × 11 OHP - 195 x 7 - These felt really good. Hand placement must have been perfect, and I've really been working on form. Brian...the guy I posted before had a video up that I had missed on OHP that really made it easy. He said just think of the exercise as opening a window. When it comes up slightly tuck your chin for the bar to pass, then immediately put your head through like your looking out the window. While doing this and most other lifts, make sure the bar is inline with the top middle portion of your feet. Next week my reps drop back in the range of around 5 for my max attempts. The week after, they go into the 3's. Still playing it easy on squats and easing back into into the lower reps. But I had 5 sets of 315 that were very easy before upping the weight and doing my AMRAP set. Bodyweight was up to 205.6 this morning, so I'm slowly gaining weight. I haven't really added any calories, but I have been snacking every now and then on things such as almonds and the like....but hadn't been adding them into my food app. I have a certain number of calories I hit each day....but also been playing it by "feel" and my appetite has been ramping up! Last edited by Rmtt; 03-02-2019 at 07:15 AM..
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03-02-2019, 10:20 AM	#428
1MOREMOD - 11822 Rep 23,186 Posts Drives: Race car-> Join Date: Mar 2009 Location: check your mirrors iTrader: (5)	Rmtt those are nice lifts i would be doing single at those weights on all but deads. I have a quad only day today try not to aggravate my foot. Bout due for a rest day havent had one again in over 2 weeks again. I always just find the part that isnt dead and do it. Last edited by 1MOREMOD; 03-02-2019 at 12:11 PM..
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03-02-2019, 02:33 PM	#431
1MOREMOD - 11822 Rep 23,186 Posts Drives: Race car-> Join Date: Mar 2009 Location: check your mirrors iTrader: (5)	My quad day was pretty good. Did hacks low weight high rep range, split squats, extensions with leg press and then some calves. Feel pretty full just never get as good of a feel in them as would like.
	Appreciate 0 Quote

03-02-2019, 04:59 PM	#437
1MOREMOD - 11822 Rep 23,186 Posts Drives: Race car-> Join Date: Mar 2009 Location: check your mirrors iTrader: (5)	Yeah hes a beast and juiced no need to pretend he ain't. Been watching strongman Arnold classic. Thor went for 1105 dead missed it.
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03-02-2019, 06:18 PM	#438
FlaPatsFan Major 749 Rep 1,149 Posts Drives: 2011 328i wagon Join Date: Apr 2017 Location: Florida iTrader: (0)	Garage Squats....10x10 @ 225 (Nanos/no belt). Then Core and accessory stuff. Conditioning on the Airdyne bike....40 sec at 55rpm....20 sec at 85rpm (sprint) for 10 mins....the burn! Last edited by FlaPatsFan; 03-02-2019 at 06:57 PM..
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