Talo's training and video log

[Talo]

Nov 14th

Bench 225x5 , 245x5 , 265x5+4 (9)

Floor presses - 2x10 with 225 and 1x7 with 225 , grip moved in closer for last set.

Dips with 35lb chains 3x10. Finally added weight.

Tricep pushdowns and Hammer curls to finish off.

[Talo]

Nove 16th ( 5am)

Deadlift -

320x5 , 370 x 5 , 420 x 5+2 ( grip was giving out , should have re-set and did a few more )
http://www.youtube.com/watch?v=QE9YOFdtscY
Pull Through 3x15 @ 130
http://www.youtube.com/watch?v=RoNVkmMpRz8
Lat Pull Down 3x12@130 - Light

Abs.

Early morning workout again , so trained on empty stomach. 3 scoops of Vascocharge pre workout , 2L with 5 scoops xtend durning and 2.5 scoops of Dark Matter post workout .

[AlladdinSane]

Hey man!

Because you asked me to:
#1. Military press: Closer grip. Keep doing them standing. It's a good thing that there is a soft "landing" as this will SAVE your lower back.

#2. Dips, raises, rear delt work: Looks good. I especially like that the dips are NOT as deep as you can go.

#3. Chins: If you like doing 'em like this, continue, but I would be hesitant to call them chins. If you want real chins, do them dead-hang style and pull all the way to the top (till your chin gets over the bar, hence "chin-ups").

#4. Deadlift: First - closer stance and closer grip. Get your heels close together and your toes pointing outwards @ "11 and 1 o'clock"ish. Secondly - lock your knees. If you were to pull like that in competition you'd get red-lighted for resting the weight on your thighs at the top.

#5. Pullthroughs: I'd change your grip on the rope so that the white knobs on the rope are against your pinkies, not your index and thumbs (essentially reverse your grip). And again, lock out the knees on the way to the top as this will translate to more glute drive.

Hope that works for you, mang!

[Talo]

First thanks.

Hey man!

Because you asked me to:
#1. Military press: Closer grip. Keep doing them standing. It's a good thing that there is a soft "landing" as this will SAVE your lower back.

I'M doing these tomorrow morning , I will move my grip in closer and keep everything else the same. I didn't think I was bouncing I was just using my legs . I was watching Jim do them this way .

#2. Dips, raises, rear delt work: Looks good. I especially like that the dips are NOT as deep as you can go.

I learned that the hard way , it hurts to much to go all the way down.

#3. Chins: If you like doing 'em like this, continue, but I would be hesitant to call them chins. If you want real chins, do them dead-hang style and pull all the way to the top (till your chin gets over the bar, hence "chin-ups").

I'll work on this.

#4. Deadlift: First - closer stance and closer grip. Get your heels close together and your toes pointing outwards @ "11 and 1 o'clock"ish. Secondly - lock your knees. If you were to pull like that in competition you'd get red-lighted for resting the weight on your thighs at the top.

It sure felt like I was locking out all the way , but after looking again I see what your talking about. I will get my next session on tape and make sure the camera angle is good enough to see my feet. The stance I use is a comfortable one ( doesn't mean I wont change it ) , it's set up like if I was going to do a natural jump. I will move my grip in closer also . How close ? Only a few inches apart ?

#5. Pullthroughs: I'd change your grip on the rope so that the white knobs on the rope are against your pinkies, not your index and thumbs (essentially reverse your grip). And again, lock out the knees on the way to the top as this will translate to more glute drive.

Hope that works for you, mang!

Again it sure felt like I was locking out .... **** , I see ! I need to focus more while doing these and stop leaning forward.

Thanks for the help.

[AlladdinSane]

Deadlift: Try anywhere from 4-8 inches apart (heels).

Pullthroughs: If you're using enough weight you'll HAVE to lean forward to counter-balance. That is okay (and necessary).

My pleasure, man!

[Talo]

Nov 18th - 5am

Military Press 135x5 , 150x5, 170 x5 +1 ( Moved my hands in closer , index finger was on the edge of the smooth part of the bar. With my hand this close the weight was heavier and I couldn't get the bar to touch my chest on the way down , but I'm not worried about that).

http://www.youtube.com/user/Talo2000#p/u/0/gomejOAw6fI

Cable Rear Delts - 3x15 @ 40

Lying DB Extensions 2x15 @ 25's : This was done by bringing the DB's to my forhead then rolling my elbows back for a good stretch and pushing them up quick. Didn't tape , but if I find that video of Louie showing it this way I will post it.

[AlladdinSane]

Did you like/dislike the closer grip?

Most people initially dislike it because, as you said, the weight feels heavier. The nice thing is that now the delts are working much harder and the shoulder joint is getting relief. This will lead to greater progress over time.

[Talo]

I didn't like it very much for that reason alon , however I didn't like box squatting when I first started either . I will continue to do it to see if I get some good carry over.

[JacktheThriller]

Talo like the vids they are sweet, good on you for providing solid examples for others

[Talo]

Thanks.

Nov 20th

Squat : 370x3 , 425x3 , 480x3+5 (8) - THe last set I brought in a 17" bench and used that to help me sit back more. I'm calling it a high box . Higher than I would normally go for sure.I was going for 10 , but I started to lean forward a bit on the last one so I didn't want to take any chances in dumping the bar.


http://www.youtube.com/watch?v=RX-1uZPzoZ4

Front Squats : 3x6 @ 225lbs
http://www.youtube.com/watch?v=fkZ8zVef3j8

Back Extensioins : 35lbs plate 3x12

Abs: Planks and hanging leg raises.