Dan: The New Man

[Dan Higgins]

New man, new training log. Made some great gains on the general
strength prgm; 5RM's all increased quite nicely -- +25lb on squat, +20
lb on bench, +50 lb on deadlift, +20 lb on OH. That's from my first
5RM in December through last week. Hit an all time high of 210 2
weeks ago, currently sitting at 208 and want to get to 200 and improve
my conditioning while maintaining strength levels.

Steve sent me some good template ideas for incorporating conditioning,
light strongman work, and 5/3/1 for keeping the 4 main lifts. If
anyone wants the template, I'll post it or email.

8 Mar - Bench
95x8
135x5
185x5
210x5
235x12 - 1 or 2 short of failure

Metcon: 4 rounds
Dips BW+30x8
Pullups/Chins BWx8

Time: 4:36. This was super slow because I wasted at least 1 full
minute in getting the weight belt on and off for dips, I'll use a
chain config next time.

Seated Row
180x12x2

Bench felt ok, Andrew pointed out that I was flaring a bit much and I
felt that in my shoulders. My lats are week so I'm throwing in the
2x12 after the metcon for an extra pump (and full ROM), I just don't
want to overdo the volume.

AM PT consisted of 20 min of sprinting so that was some good
conditioning. The 2 pushes & 2 pulls should be all I need for the PM
session.

[Sereni]

Dan: The Gay Man

[Lelli]

if you do weighted dips and want to speed things up; just hold a DB
with your legs.

On Mar 8, 11:30 pm, Sereni <glicho...@gmail.com> wrote:
> Dan: The Gay Man

[Louie P]

How long did you do the program for and if you wouldn't mind could you
email me or post that program that steve sent you.

[Dan Higgins]

10 Mar - Squat
95x5x2
135x5
185x5
225x5
275x5
315x3
340x8 - Not so great. Hoping that its just cuz I haven't squatted in
3 weeks.

GM
160x10x4

Sled
3Px100ftx5trips
3 fwd, 2 bwd

Ab Pulldown
100x10x4

[Dan Higgins]

11 Mar - OH
95x5
125x5
145x5
160x9
Backed off a little bit. Not taking these to failure.

Metcon: 4 Rounds
Thick Bar C&P 160x5
5 Pullups
Time: 5:22

Thick Bar Curls
80x8x5

Hopefully finding time today for DL..

[Dan Higgins]

14 Mar (Sun) - DL
135x5x3
185x5
225x5
275x5
315x5
350x2 Stopped here. My lower back was sore as hell and it was
rounding on pretty much each set. At first thought it was flexibility
but I felt like shit getting in position...we'll try these on saturday
again for 385.

Zercher Squat (Fat bar)
Barx5x2
110x10
160x10x3
These are currently part of my plan so I wanted to at least feel the
movement regardless of weight. My whole back actually felt fine.

Back Ext
Gray Band x8x4

[Dan Higgins]

15 Mar - Week 2

AM - Air Force PT
3x1 mile: 7:32, 7:30, 7:59

PM - Bench
95x5x2
135x5
175x5
200x3
225x3
250x8

Metcon:
Dips BW+30x8
Pullups BWx8
5 rounds in 5:50

Seated Row (overhand)
180x12x2

Walked 10 min

[Dan Higgins]

17 Mar - Squat
95x5x2
135x5
185x5
225x3
275x3
320x3
360x6

GM
160x10x4

Ab Pulldown
100x10x4

Sled
3Px100ftx3 fwd, 3 back

Lots of back mobility & foam rolling.

[Dan Higgins]

19 Mar - OH
85x5x2
110x5
130x3
150x3
170x6

Metcon: 5 Rounds
Thick Bar PP 160x5
Pullupsx5
Time: 3:39
Ditched the clean since it wrecked my low back, so obviously just the
push press was much easier and quicker.

Thick Bar Curl
80x8x5

[Dan Higgins]

20 Mar - DL (wanted to hit the 5 rep from last wk)
135x5x3
185x5
225x5
275x5
315x3
350x3
385x5
Shitty just like last wk. The GMs on squat day might be messing my
lumbar up (my form sucks) so I'm ditching those. Hopefully I can pull
decent next week.

Zercher Squat
160x10x3

Back Raise
Gray Band +25x8x4

Decline Abs w/DB
45x10x4

Shrug
225x20x2

[Fluff]

If the axle clean is wrecking your back, it might be better to just
use the log. Doing 5 reps clean and press will be a LOT tougher
metabolically thanjust a push press.

> > > > > > > > > Dan: The Gay Man- Hide quoted text -
>
> - Show quoted text -

[Dan Higgins]

Oh yea, the first two weeks were trial and error...GMs and clean were
probably the culprit so they're gone. I'm gonna replace GMs with
weighted back raises (they don't load the spine much) and the axle is
now just a push press. The push press was a million times easier and
at the end I wasn't nearly as winded, go figure. Thinking back doing
20 total clean and presses is kind of insane especially when I want to
DL the next day. Would make for some killer trap/yoke work tho...

22 Mar - Bench
135x5
175x5
205x5
235x3
265x5
That's the "1 rep" but 5 was the minimum I wanted. I hit 275x5 3 wks
ago but all things considered I'm not upset.

Metcon: 5 rounds
Dips BW+30x8
Pullups BWx8
Time: 4:59
~50 sec better than last wk.

Seated Row
180x12x2

Weighing in around 204.5.

[Dan Higgins]

24 Mar - Squat
95x5
135x5
225x5
275x5
305x5
340x3
380x4 PR
Didnt expect to hit any PR's on reduced calories...squat and bench
still looking good though.

Back Ext
Gray Band+25x10x3

Ab Pulldown
100x10x4

Barbell Complex
75# BB for 4 rounds
Fsquatx10
Hang Cleanx10
Lungex5 (ea leg)
Hang Snatchx5
RDLx10
Time: 9:08 each round was ~90 seconds and took 50-60 sec rests.

POWER CURL OMFG
135x3
165x3
185x0,0,1 PR lol

[Dan Higgins]

26 Mar - OH
95x5
120x5
140x5
160x3
180x5

Metcon: 5 rounds
Thick bar PP 160x5
Pullupsx5
Time: 3:00

Max out on Log...
120x3
185x1
205x1
225x0

Thick Bar Curl
80x8x5

[Dan Higgins]

27 Mar - DL (did 3 rep day from last wk)

135x5x3
185x5
225x5
275x5
315x3

365x3
405x6

Zercher Squat
160x10x3

Superset
Decline Abs
45#x10x4
Hang Clean
165x5x4

Not a bad week. Weight is around 205 still so I need to cut out some
more calories.

[Dan Higgins]

29 Mar - Bench Deload
95x5x2
135x5
165x5
190x5

BW Dipsx8x5
Pullupsx5x5

Seated Row
145x10x2

Done in 25 min, wish everyday was like that.

[Dan Higgins]

31 Mar - Squat Deload
95x5x2
135x5
185x5
235x5
280x5

Back Ext.
Grayx10x2
Ab Down
100x10x2

Barbell Metcon, 75#
2 rounds

Making my way in at some point for a little oh, dl, and conditioning/
deloading between thurs and sat. Then ready to start another cycle
with only a few minor changes.

[Dan Higgins]

2 Apr - OH Deload
95x5x2
110x5
120x5
130x5

Push Press / Pullups x5x4

Curls
8x3

3 Apr - Metcon/Deload

This was an interesting one...not as good as tires and yokes but not
bad.

Front Squat / Bent Row / RDL x5,6,7,8,9,10 with ~40yd sprints
inbetween
Barbell was ~110 lb

Didn't seem like it should be hard but the last thing I ate was ice
cream 2 hrs before. Can't wait to start up again monday, weight was
~204-205 so diet needs to get a little stricter.

[Dan Higgins]

5 Apr - Bench
95x5x2
135x5
180x5
210x5
240x10

5 Rounds
Dip BW+35x9 / BW Chinsx9
Time: 5:05

DB Row
85x12
95x12

Messed around w/1 arm DB Clean & Press
95x1x2
100x1x3

[Dan Higgins]

7 Apr - Squat
225x5
275x5
315x5
350x6 blah

Back Ext
Gray Band+30x10x4

Ab Pulldown
110x10x4

Crappy day.

[Dan Higgins]

9 Apr - OH
105x5
125x5
145x5
165x8

Metcon 5 rounds
PP 170x5 / Pullupx6
Time: 3:40

Thick Bar Curl
85x8x5

> ...
>
> read more »

[Dan Higgins]

10 Apr - DL
135x5x2
185x5x2
225x5
275x5
305x5
345x5
385x6
Still shitty. Going to do some research this week and find some ways
to modify and improve my pull.

1 Arm DB Clean&Press
100x1
110x1
120x1
130x1

Tire Conditioning
Small Tire: 60 sec on, 60 sec rest
6 rounds w/one 2 minute break inbetween

Decline Abs
40#x10x4

> ...
>
> read more »

[Nicholas Battista]

nice DB numbers broseph

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[Dan Higgins]

12 Apr - Bench
95x5x2
145x5
195x3
225x3
255x6

Dip/Chin Metcon: 4:39
Not bad considering tricep death.

DB Row
95x12x2

I really need to get more sleep Sunday nights.

On Apr 10, 5:44 pm, Nicholas Battista <nab4...@gmail.com> wrote:
> nice DB numbers broseph
>

> ...
>
> read more »

[Dan Higgins]

14 Apr - Squat
250x3
290x3
330x3
370x5

Back Raise
Gray+30x10x4

annd a couple of stitches to the forehead. Thats a PR/

Thanks Andrew and Chris for helping me out, much appreciated. As
nasty as it was I was an inch from losing my right eye. The scar
should definitely prompt an overhead PR on Friday ;)

[James]

I'm glad you're OK. I fully expect you to bust the wound from
pressure while doing other lifts. It will be totally bad ass.

[Bob Stevens]

Sounds like I missed something fun! What went down?

[James]

I hear that he was doing back extensions with a band and plates as he
noted in his log above. At the end of the set dropped the plates and
one of them bounced back into his face. I hear skull was visible.
This is what Brian told me.

On Apr 15, 5:53 pm, Bob Stevens <esco67...@gmail.com> wrote:
> Sounds like I missed something fun! What went down?
>

> On Thu, Apr 15, 2010 at 7:58 AM, James <jamescdickin...@gmail.com> wrote:
> > I'm glad you're OK.  I fully expect you to bust the wound from
> > pressure while doing other lifts.  It will be totally bad ass.
>
> > On Apr 14, 10:54 pm, Dan Higgins <dhig...@gmail.com> wrote:
> > > 14 Apr - Squat
> > > 250x3
> > > 290x3
> > > 330x3
> > > 370x5
>
> > > Back Raise
> > > Gray+30x10x4
>
> > > annd a couple of stitches to the forehead.  Thats a PR/
>
> > > Thanks Andrew and Chris for helping me out, much appreciated.  As
> > > nasty as it was I was an inch from losing my right eye.  The scar
> > > should definitely prompt an overhead PR on Friday ;)
>
> > --
> > You received this message because you are subscribed to the Google Groups
> > "RIT Weightlifting" group.
> > To post to this group, send email to ritweigh...@googlegroups.com.
> > To unsubscribe from this group, send email to

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>

[Sereni]

I hear that he was in a race against a machine doing back raises. The
machine was unable to plow through the thick rock and quickly
overheated. Ole' Dan Higgins kept on going and finished, only to drop
his weight too violently at the end of the set. Also, he has a giant
blue ox.

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[Dan Higgins]

i love you too sereni ;)

[Dan Higgins]

16 Apr - OH
95x5
115x3
135x3
155x3
175x6

Upper Metcon
5 rounds - 3:35

Thick Bar Curl
85x8x5

Olympic DB
110,120x1

[Dan Higgins]

17 Apr - DL
Sumo
135x5x2
185x5
225x5
275x5x3
Doing this for the foreseeable future since I don't have the mobility
for conventional.

Shrugs
315x10x4

Decline Abs
40#x10x4

[Dan Higgins]

19 Apr - Bench
95x5x2
135x5
180x5
210x5
240x3
270x4

Metcon 5 rounds
Pullups +35# x9/Chins x9
Time: 3:37 getting easy, but I'm starting to lose the ROM on dips...

DB Row
95x12x2

[Dan Higgins]

21 Apr - Squat
315x5
350x3
390x4 PR and I'm 7 pounds lighter.

Back Ext
Gray+30x10x4

Ab Pulldown
110x10x4

BB Complex: 75# for 5 rounds
FSquatx5 / Hang Cleanx5 / BSquatx5 / Hang Snatchx5 / Lungex5
45 sec rest between sets, 7:45

Training so far has been going well, namely the main lifts and metcons/
assistance for upper body. My lower body metcon training has been a
little inconsistent, mostly because of the sprinting Im doing for PT.
That said the progress is pretty good. Weight was 202.5 yesterday,
hopefully down to 201 by next week.

[Dan Higgins]

metcon was actually 4 rounds

[Dan Higgins]

23 Apr - OH
95x5
125x5
145x5
165x3
185x4

Upper Metcon
5 rounds, Time: 3:40

Thick Bar Curl
85x8x5

Push Jerk
135x2
185x2
205x2
225x2
Next week is deload so I figured I'd have a little fun.

[Dan Higgins]

25 Apr - DL
(sumo)
135x5x2
185x5
225x5
275x5
315x5x3
Originally didn't plan such a big jump from last week but these are
feeling really good. I checked my back arch a few times in the mirror
and it looks pretty good.

Rack Pull
315x8x3

Shrug
225x10x3

Decline Abs
40x10x4

Last week I just did shrugs but I gave the rack pull a try. Started
with the bar just at the knees. Other than letting the bar down
unevenly (?) these felt great -- good glute and ham work. Unless
anyone can see a reason not to, I plan on keeping these in with sumo
from the floor; gives some good posterior chain work and neck/trap/
grip work.

[Dan Higgins]

26 Apr - Bench Deload
95x5x2
135x5
165x5
195x5

Dips 10x5
Pullups 5x5

DB Row
65x8x2

HEAVY CURL
95x5x2
115x3x2
65x10x2

[Dan Higgins]

28 Apr - Squat Deload
95x5
135x5
185x5
225x5
265x5
290x5

Back Ext
Grayx10x2

Ab Pulldown
85x10x2

[Dan Higgins]

30 Apr - OH Deload
95x5
115x5
135x5

Push Jerk
135x2
185x1
205x1
225x1
245x1
265x1
275x0
Yea not quite deloading but it was fun.

Pullups
5x5

Thick Bar Curl
8x3

[Dan Higgins]

3 May - Bench
95x5
135x5
185x5
215x5
245x9

Superset - 4 rounds
DB Floor Press 75x8
DB Row 100x8

Lat Pulldown
130x10x3

I switched the relative difficulty between vertical and horizontal
pulling for a change in pace and to make sure my lats are getting hit
evenly. I honestly haven't done lat pulldowns in about 2 years...they
should help where the pullups didn't.

[Dan Higgins]

5 May - Squat
95x5
135x5
185x5
225x5
280x5
320x5
360x6

I'm not upset because I know what I did wrong. On the first 2 work
sets I said to myself "If I unrack the bar properly, the weight feels
light and the reps are good." I got too excited and didn't take a
full breath.

Back Raise
Gray+40x10x4

Ab Pulldown
115x10x4

Barbell Complex: 5 rounds @ 75#
FSquatx5, Hang Cleanx5, Squatx5, Hang Snatchx5, Lungex5
Time: 6:45

[Dan Higgins]

7 May - OH
95x5
125x5
145x5
165x8
Kept the weight the same as last cycle. Probably a good choice, plus
i want 185x5 ;) I'd say that today I was just way undernourished.

Upper Metcon - 5 rounds
PP 180x5 / Pullupsx7
Time: 4:25

Thick Bar Curl
90x8x5

[Dan Higgins]

9 May - DL (sumo)
135x5x2
185x5
225x5
275x5
325x5x3

Rack Pull
315x8x3

Leg Press
4P+Qx10x4

Decline Abs
40#x10x4

I'm pretty much done with ROTC PT so I'm adding a bit more volume in
training here for the time being.

[Dan Higgins]

Rack Pull was 335

10 May - Bench
200x3
230x3
260x6

Superset
DB Floor Press 80x8x4
DB Row 100x8x4

Lat Pulldown
150x10x3

[Dan Higgins]

12 May - Squat
95x5
135x5
185x5
225x3
265x3
300x3
340x3
380x3
Resting up - goin' for some bigun's next week so I hit the 3. For
some reason the last 2 weeks the bar hasn't felt right on my back, but
I'll be nicely rested and bloated to hit some singles.

Back Raise
Gray Band + 40x10x4

Ab Pulldown
115x10x4

Barbell Complex

6:40

[Dan Higgins]

17 May - Bench
185x5
215x5
245x3
285x1
315x0
If I have time again next week, I may go for it.

OH
135x3
155x3
175x3

DB Floor Press
80x8x3
DB Row
100x8x3

Lat Pulldown
100x10x3

Shooting for 445 on Wednesday....

[Dan Higgins]

19 May - Squat
95x5
135x5
185x5
225x3
275x3
325x1
365x1
405x1
425x1
Wanted to hit a PR, but for this stance and bar position I guess it
is. My rep work (the past 2 months) was good but didn't carry over to
the 1RM like I had hoped.

Rack Pull
335x8x3
365x1
405x1
455x1
500x1
515x1
I told Alex to not "make up" previous workouts/lifts but I did just
that. The past 2 weeks have been a little more random so that's
why.

Barbell Complex
4 Rounds, 6:22

Ab Pulldown
115x10x4

[Dan Higgins]

20 May - OH
95x5
125x5
145x3
165x1
185x1
205x0
200x1

"Freddy's Revenge" - 5 rounds
PP 185x5 / 10 Burpees
6:39 -- last time I did this it was ~11:00

I knew you guys would love that one^^ ;)

Pullups
7x5

Thick Bar Curl
90x8x5

[Fluff]

http://www.youtube.com/watch?v=9nT9P8MMpsE

[Dan Higgins]

24 May - DL
135x5x2
185x5
225x5
275x5
315x5
335x5x3

Block Pull
335x8x3

Leg Press
4P+Qx10x4

Decline Abs

45x10x4

[Dan Higgins]

26 May - Fun Things
Clean 1st Rep & Press
95x5
125x5
165x3
205x1
235x1
265x0x3 - Made the clean on 2 of them, so at least that's a PR

Push Jerk
225x1
250x0
Had a hard time with getting my left foot out in the jerk, so my leg
drive was shit.

DB Incline
75x5
85x5x4

Superset

OHP 135x5x10
Pullups 5x10
- I started off doing push presses, but strangely the reps got
stricter. 8 sets were perfect military presses ;)

Pin Press
245x3x3

Not sound training at all. But I finished my deload and wanted to
have some fun.

[Dan Higgins]

27 May - Stuff (last week)

BB Complex: 95# for 5 rounds
FSx5, RDLx5, BSx5, Bent Rowx5, Lungex5

Back Raise
10x4

Ab Pulldown
10x4

Thick Bar Curls
Worked up to 110x5, 130x5 (some hips)
85x8x5

Plan was to back squat that day since I did heavy upper the day
before, but from the cleaning/pressing my low back was pretty worn and
I was movin' the whole day. The curls make up for it though, right?

[Dan Higgins]

1 Jun - Bench
95x5x2
135x5
185x5
215x5
245x8
These were cake, even considering it was the Y and the bench was
low...

Superset
DB Floor Press
80x8x4
DB Row

105x8x4 (grip was better on 105s than 100s)

OHP
135x6x5

Pullups
10x3

Plan is to continue what I was doing through the summer whenever
possible. With this week, I should be able to get 1 more cycle plus
the majority of another 4 wk cycle in.

[Dan Higgins]

2 Jun - Squat
95x5
135x5
185x5
225x5
265x5
305x5
345x8
Felt real good. The bar had zero knurling between the shoulders and
chalk wasn't "allowed."

Back Raise
Gray+35x10x4

Ab Pulldown
120x10x2
150x10x2

Hill Sprints
~100m ugly SOBx5

Wow those suck.

Broseph: "Dood, just watching those squats makes my knees hurt."
Me: "Yea...that's what hips are for."

[Sereni]

Broseph ZINGA! Well done Lieutenant.


P.S. Today was OHP day...

[Fluff]

Officer Dan,

if you're gunna be using a bar without knurling and without chalk,
then buy a roll of medical/hockey tape. Just wrap the bar with it
before you start and take it off when you leave, I've never had a
problem doing that at any commercial gym.

> ...
>
> read more »

[Dan Higgins]

I said chalk wasn't "allowed." I wasn't implying that I followed the
rules ;)

But that's not a bad idea.

> ...
>
> read more »

[Dan Higgins]

4 Jun - Pressins
95x5x2
125x5
145x5
165x8

Metcon - 5 rounds
PP 185x5 / Pullupsx7
Time: 4:40

BB Curls
95x8x5

> ...
>
> read more »

[Dan Higgins]

7 Jun - DL (sumo)
135x5x2
185x5
225x5
275x5
315x5
345x5x3

Rack Pull
335x8x3
About 1-1.5 in lower than last cycle.

Leg Press
5Px10x4

Decline Abs
50x10x2
40x10x2
Weird bench setup, had to lower it.

> ...
>
> read more »

[Dan Higgins]

11 Jun - Bench
95x5x2
135x5
165x3
200x3
230x3
260x7
Bench is low and the pins are really difficult to clear...typical
commercial type gym. All my sets felt crappy (at least mentally) but
I was pumped to hit 7 on the last set. Perhaps its because its been
10 days since I last benched.

Superset
DB Floor Press
85x8x4
DB Row
110x8x4

Pullups
30 reps total
3x4

My training lagged between being home and traveling 2+ days. I told
myself when I left RIT I would continue my training routine. The
humidity sucks and I'm pretty sure I pissed of a Major or a Colonel
with all the chalk and "training hype" but its worth it.

> ...
>
> read more »

[Sereni]

Isn't "Lieutenant Dan" the highest rank?

[Dan Higgins]

actually yes, but only on overhead days.



seriously that just made me fucking lol.

[Sereni]

Hahaha, miss you buddy.

[Dan Higgins]

12 Jun - Squat
245x3
285x3
325x3
365x7

Back Ext
Gray+35x10x4

Ab Crunch Machine
10x4

Going outside for some conditioning...

On Jun 11, 7:08 pm, Sereni <glicho...@gmail.com> wrote:
> Hahaha, miss you buddy.

[Dan Higgins]

15 Jun - OH
115x5
135x3
155x3
175x6

Upper Metcon - 5 rounds

185x3x5
Pullupsx5x5

BB Curls
95x8x5

Reduced my metcon volume since I took a PFT in ninety-something %
humidity this morning and sleep is less than ideal. There's no point
in approaching failure/overtraining in conditioning, plus I have
combatives in the AM.

I'm a little upset with the OH since its been stuck. I'll see what
185 looks like next week then reset if necessary. My training isn't
as good as it was (miss you RIT..) but before I mes with sets, reps,
movements I'll do what Wendler says and lower my training max.

[Bob Stevens]

What are you doing as far as air force stuff? Lots of pt or no?

[Dan Higgins]

17 Jun - DL

135x5x2
185x5
225x5
275x5
315x5

355x5x3

Rack Pull
335x8x3

Leg Press
5Px10x4

Decline Abs

45x10x4

My right hamstring was tight the whole time I was pulling...I would
have figured the sumo position would help but I guess not. Really
wish I had access to a GHR...

On Jun 16, 8:05 am, Bob Stevens <esco67...@gmail.com> wrote:
> What are you doing as far as air force stuff? Lots of pt or no?
>

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> > .

[Dan Higgins]

For training it varies by day. There's class/lecture M-F and some
type of PT, combatives, or an air strategy game we played today. Its
not boot camp or anything but the game has quite a bit of sprinting
and shit. That plus the 10000% humidity is fairly taxing. Some of
the shit we're learning is pretty useful, some is boring. From what I
hear they ramped up this program quite a bit so I'm liking it more
than the BS I did in ROTC.

Training has been going well so far (OH may be stalling) and I've
pretty much gone in when I felt up to it. The way I see it, if I'm
still making progress and my lifts feel good, this is fine. I'd
rather listen to my body than take on more than I can handle just for
the sake of sticking to a training schedule.

[Sereni]

I just want to make sure that when you say you thought sumo pulls
would help, you meant help loosen your hamstring by using it greatly.
Keep in mind there are a bunch of GHR variations that can be helpful,
Jeff and Joe have been using the lat pull machine with a band for
assisted GHRs, I dabbled with a few and there's no doubt in my mind
that they work.

Also, says here that your training is going well, but OH is
stalling... sounds like an oxymoron to me.

[Tiny]

I honestly believe that the "GHR's" that you guys do at the RIT gym
are pointless. There's really no way you can hit the hamstrings right
at the inset of the knee without having some type of plate to jam your
toes into. I not trying to pretend that I know everything there is to
know about GHRs, but the hamstring stimulation that I've felt from
doing GHRs the correct way on a decent GHR bench as opposed to the RIT
GHR is completely different. I think the RIT GHR is essentially a leg
curl. You guys are better off walking upright with the sled to bring
up your hamstrings. Dan, if you don't have access to a sled, try some
stiff-legs and good mornings for your hamstring work.

[Papa Bear]

To go as far as saying they are pointless you're just talking out of
your ass Tim. It's all assistance work for the glutes and hamstrings.
Don't go knocking a movement we do just because you've seen the light
with your new love for the GHR. We are just making the best of what
resources we have

[Tiny]

Jeff, I understand that. But the reason I say they're pointless is
that they are essentially a much harder version of a leg curl and that
given the resources that you guys have, I think there are more
effective movements that you guys could be doing. You have a sled, why
not use that for your hamstring and glute assistance work?

[Bob Stevens]

When you post under the alias "Papa Bear" its impossible to take you seriously.

I know what Tim means, I always that the bench ghr looked like mostly a glute movement, but having never done it I cant really comment.

We probably shouldn't get a GHR because it will cause so many injuries anyway.......

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[Dan Higgins]

can't we all get along and do what we do best: man love.

On Jun 18, 2:41 pm, Bob Stevens <esco67...@gmail.com> wrote:
> When you post under the alias "Papa Bear" its impossible to take you
> seriously.
>
> I know what Tim means, I always that the bench ghr looked like mostly a
> glute movement, but having never done it I cant really comment.
>
> We probably shouldn't get a GHR because it will cause so many injuries
> anyway.......
>

> On Fri, Jun 18, 2010 at 1:16 PM, Tiny <timothy.b...@gmail.com> wrote:
> > Jeff, I understand that. But the reason I say they're pointless is
> > that they are essentially a much harder version of a leg curl and that
> > given the resources that you guys have, I think there are more
> > effective movements that you guys could be doing. You have a sled, why
> > not use that for your hamstring and glute assistance work?
>
> > On Jun 18, 9:40 am, Papa Bear <jsalva...@gmail.com> wrote:
> > > To go as far as saying they are pointless you're just talking out of
> > > your ass Tim. It's all assistance work for the glutes and hamstrings.
> > > Don't go knocking a movement we do just because you've seen the light
> > > with your new love for the GHR. We are just making the best of what
> > > resources we have
>
> > --
> > You received this message because you are subscribed to the Google Groups
> > "RIT Weightlifting" group.
> > To post to this group, send email to ritweigh...@googlegroups.com.
> > To unsubscribe from this group, send email to

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> > .

[Dan Higgins]

besides, fuck hamstrings. they're not on your shoulders.

On Jun 18, 2:41 pm, Bob Stevens <esco67...@gmail.com> wrote:

> When you post under the alias "Papa Bear" its impossible to take you
> seriously.
>
> I know what Tim means, I always that the bench ghr looked like mostly a
> glute movement, but having never done it I cant really comment.
>
> We probably shouldn't get a GHR because it will cause so many injuries
> anyway.......
>

> On Fri, Jun 18, 2010 at 1:16 PM, Tiny <timothy.b...@gmail.com> wrote:
> > Jeff, I understand that. But the reason I say they're pointless is
> > that they are essentially a much harder version of a leg curl and that
> > given the resources that you guys have, I think there are more
> > effective movements that you guys could be doing. You have a sled, why
> > not use that for your hamstring and glute assistance work?
>
> > On Jun 18, 9:40 am, Papa Bear <jsalva...@gmail.com> wrote:
> > > To go as far as saying they are pointless you're just talking out of
> > > your ass Tim. It's all assistance work for the glutes and hamstrings.
> > > Don't go knocking a movement we do just because you've seen the light
> > > with your new love for the GHR. We are just making the best of what
> > > resources we have
>
> > --
> > You received this message because you are subscribed to the Google Groups
> > "RIT Weightlifting" group.
> > To post to this group, send email to ritweigh...@googlegroups.com.
> > To unsubscribe from this group, send email to

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> > .

[Dan Higgins]

18 Jun - Bench
215x5
245x3
275x4
So close, missed this one at lockout. Still felt solid.

Begin Superset
i=1,4

DB Floor Press 85x8
DB Row 110x8
i++

End Superset; % Sweated out at least a gallon here %

Pullups
10x3

[Mister Pfister]

Timmy hasn't seen the banded version that I have to give Dan credit
for. Pretty much Jeff and I are the only ones that do it, but its much
closer to the real movement...I can honestly say my hamstrings get
wrecked from doing our "new" version. The main I reason I do them in
the first place is because I need a hamstring movement that isn't also
a lower back movement...(RDL, Pull Through, GMing...whatever...)

...I see that jeff and timmy's divorce didn't go well...;)

> > > > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsubscrib e...@googlegroups.com>

[Sereni]

>>..I see that jeff and timmy's divorce didn't go well...;)

Yeah, Jeff took the kids. Tim only gets us on holidays.

[Dan Higgins]

21 Jun - Squat
265x5
305x5
345x3
385x5 cake.

Back Raise
Gray+35x10x4

Ab Pulldown

150x10
170x10x3
Ghetto version on ropes. Some douche was on da abz machine.

[Dan Higgins]

25 Jun - OH
125x5
145x5
165x3
185x5

Upper Metcon 5 rounds
PP 185x5
Pullupsx7
Time: 4:28

BB Curl
95x8x5

I decided to put on a belt for OH since the last few times it felt
like there was some hyperextension or strain on my low back. Felt
really good, and despite skipping a meal prior to training I got 185.
Honestly I kicked my right leg back on the last rep so it wasn't clean
but at least the strength is still there. The next thing I need to do
is fix my push press form since I'm going on my toes/pushing my knees
forward instead of hips back.

[Dan Higgins]

26 Jun - DL
225x5
275x5
325x5
365x5x3

Rack Pull
335x8x3

Leg Press
5Px10x4

Decline Abs
45x10x4

Sauna.

[Dan Higgins]

28 Jun - Conditioning
DB Thruster (ea hand)
50x15
Leg Lift
30 reps
3 rounds in 7.00 min

29 Jun - Deload Upper

Bench
95x5
135x5
165x5
200x5

OH
75x5
95x5
115x5
135x5

Pullups
5x5

[Dan Higgins]

1 Jul - Deload Lower

Squat
95x5
135x5
185x5
235x5
290x5

DL
135x5
225x5
275x5

Rack Pull
275x5x3

Ab Pulldown
150x10x3

BB Curl
95x8x5

I don't think I was consistent on ab movements the last 3 weeks but no
big deal. Squat & DL are feeling real strong, but after I finish a
set my right upper ham is really sore. I did some light leg curls
today before squatting and may try those and "the glute machine" from
now on.

Whoops! Didn't deload the curl volume ;)

[Fluff]

There's no deloading on curls, Lieutenant.

[Nicholas Battista]

My man!

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[Dan Higgins]

i essentially made that comment knowing (and hoping) nick would say
something.

waiting on joe now...

PS whats everyone doing sat. night? ill be in town.

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsubscrib e...@googlegroups.com>
> > .

[Bob Stevens]

Dan, you did a deload lower and didn't max on power cleans or overhead press. Are you feeling ok?

To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.

[Dan Higgins]

7 Jul - Bench
95x5
135x5
165x5
190x5
220x5
250x7

Superset
DB Floor Press 85x9x4
DB Row 110x9x4

Pullups
30 reps, various grips

On Jul 2, 7:22 am, Bob Stevens <esco67...@gmail.com> wrote:
> Dan, you did a deload lower and didn't max on power cleans or overhead
> press. Are you feeling ok?
>

> > > > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com><ritweightlifting%2Bunsubscrib

> > e...@googlegroups.com>
> > > > .
> > > > For more options, visit this group at
> > > >http://groups.google.com/group/ritweightlifting?hl=en.
>
> > --
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> > To unsubscribe from this group, send email to

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>

[Dan Higgins]

9 Jul - Squat
225x5
275x5
315x5
355x8

Back Raise (lower position)
Gray+35x10x4

Ab Pulldown
170x10x4

Wanted to get more training in this week but my entire upper body &
hips are fried from jujitsu/combatives. Weight is around 204, up from
203 last week but I'll be in the field all next week so it will
probably drop although my strength may drop too. Oh well good
progress so far given the conditions.

[Dan Higgins]

Catching up from last week. I was in the field for 5 days so we
basically had to sneak away and walk 1.5 mi to use the base gym from
our tent city...I say that because I found out after the fact the only
authorized PT was running...Whoops.

14 Jul - OH
115x5
135x5
155x10

Metcon (shorter)
PP 185x3
Pullupsx5
5 rounds, not too difficult

Curls
95x8x5

Also have been doing grease-the-groove pullups afterward for like 3x5
or 5x5 -- I find this helps out and fills in my vertical pulling
volume for the week. On bench days the 10x3 has been rather difficult
after the pressing and DB rows but it feels fine on OH days.

I purposely dropped OH by 10 lbs since I hit 165x8 the last 2 cycles
and would rather be conservative since it felt like it was stalling.
10 reps was fairly easy given my lack of nutrition, gear, and rest.
Scaled the metcon too for the same reason.

15 Jul - DL
worked up to 375x3x3

Rack Pull
275x5x5

Decline Abs
45x10x5

I was in sneakers and the PT uniform which made this experience
undesirable. I contemplated skipping but figured scaling was more
appropriate. Pulling without flat soled shoes, a belt, and chalk is
terrible and I hope this doesn't happen again. Just trying to be
smart and balance training with recovery/shitty diet. Regardless I'm
glad I went in and training up to this point has been great all things
considered. Can't wait to move out and have a (hopefully) regular
training routine.

I miss chicken and rice, and knurling.

[Dan Higgins]

22 Jul - Bench
95x5
135x5
175x3
205x3
235x3
265x5

Superset
DB Floor Press 85x9x4
DB Row 110x9x4

Pullups/Chins
30 total reps

Strength stayed about where I hoped after a few more days away from
the gym. At this rate its 2 lifts/wk so its been 2 weeks since my
last bench. Apparently chalk is "officially banned" from all Air
Force gyms according to a Reg...funny there was no sign saying this, I
only heard rumors. The kind gentleman told me that gloves worked
better...should make the rest of my lifts interesting. Can't wait to
get the fuck out of here.

[Dan Higgins]

23 Jul - Conditioning

Barbell Complex - 5 rounds @ 85#
FSx5
Hang Cleanx5
Back Squat (pause)x5
RDLx5
Lungex5

C2 Rower
1000m - 4:15
500m - 1:53
500m - 1:55

The complex felt pretty damn easy considering its been a while. Once
Im settled in this will be re-incorporated into squat day; it was
taken out because rest/recovery blows and I got some good conditioning
anyways. Tonight was my first time on the C2 rower...not sure if I
did it the right way but I just hopped on and rowed. Hopefully the
next gym I'm at will have this, as well as a monolift and ghr...

[Dan Higgins]

26 Jul - Squat
95x5
135x5
185x5
225x3
255x3
295x3
335x3
375x5

Back Raise
Gray Band + 35 x10x4

Cable Ab Pulldown
170x10x4

Couldn't get away with chalk today...all the warmups and work sets
felt a little slow and the bar was all over the place on my last set.
I figured if I hit 6+ reps then its a noted increase in strength over
last cycle. 5 reps indicates my strength stayed about where it was.
Thats fine given other factors. Weight is at 202 and the belt is now
an easy "3" as opposed to a semi-tight "4" in June.

> ...
>
> read more »

[Dan Higgins]

1 Aug - OH
85x5
105x5
125x3
145x3
165x6

Light Metcon - 3 rounds

BB Curl
8x4

3 Aug - DL (sumo)
295x5
335x5
375x3
315x5

Rack Pull
295x8x3

Leg Press
5Px10x4

Decline Abs
45x10x4

OH was messy most likely because of diet. The push presses after felt
fine so my strength losses should be minimal.

DL was not what I hoped it to be...my hips were tight the entire time
and I was falling forward. My plan here is to hit an easy 5x3 next
week (if its only 345 thats fine), deload everything, then work back
up to 365x5x3 and start periodizing more if need be. So the 2nd week
may be 3x3 and the 3rd week 2x3. I am still not comfortable with
"repping out" the sumo pulls as per 5/3/1 but maybe once I hit 405x5
it'll be ok. Just a comfort thing and I'd rather go slow and steady
with pulling since its not my forte.

The rack pulls were definitely much lower than previous (about 2"
below the knee). This time they needed to be paused after each rep
rather than bouncing of the pins like I did before. 295 felt
reasonable and I'll keep it here for as long as I need. I like this
movement because it is helping me gradually progress to a full pull
from the floor (kinda like what Shawn has done) and I'm reinforcing
form and working the yoke.

Weight is 201.5 as of last night...body comp is good but hoping to
improve further and stay around 200.

I'll be up in Rochester tomorrow night and I'm hoping to train bench
friday night and squat saturday morning. Is anyone gonna be around
then, maybe before nick & kat's meet?

> ...
>
> read more »

[Lelli]

THEY ARE (whoops) weighing in Friday night. I know I'll be in training
between 4-6.

The meet is at 10, i wont' be doing anything besides cooking
breakfast before then.

afterwards i'm sure there will be something fun going on to celebrate
the thousands of pounds of PR's lifted that day by the two of them.

> ...
>
> read more »- Hide quoted text -
>
> - Show quoted text -

[Dan Higgins]

6 Aug - Bench
95x5
135x5
185x5
220x5
250x3
280x1

DB Floor Press
85x9x3
D Row
110x9x3

Pullups
5x6

Blah... Hoping to be in a new gym next week. It was good seeing you
guys this weekend.

> ...
>
> read more »

[Dan Higgins]

now this looks like its worth the commute. open 24/7 and $30 a
month.

http://www.myfitresults.com/elitestrengthathletes.html

> ...
>
> read more »

[Dan Higgins]

10 Aug - Squat
95x5
135x5
185x5
225x3
275x3
315x5
355x3
395x2
Pre training meal was frozen dinner and Pringles. No, you can't eat
just one but you won't hit you're desired 5rm on squat.
315x3x3
Felt much better. Tried a thumbless grip on one set and it felt
better...the bar had been sliding down my back before.

Back Raise
Gray+35x10x4

Ab Pulldown

170x10x4

Short Metcon
Chins 5x5
Dips 5x5

Again nutrition is in the shitter. Squats felt good but no 5 reps
today. I think once my meals are more consistent things should return
to normal. Also hit the metcon for upper since my triceps have been
noticeably weaker and I didn't have time for the full lower one I
usually do. Training 2x a week on bad calories didn't end up as
nicely as it started...

> ...
>
> read more »