[NewSpawn]

superb rad, great job. i am now laying off regular deads for a while and doing some smith machine rack pulls. i liked how they felt and hope they will help. i definitely think its posterior weakness and some leg holding me back as i am having the problem during the first stage of the lift(from the low position). that in turn makes me use the lower back a little more than i probably should(breaking form) and thus the lift fails. i dunno, its hard to analyze as you are doing them. great job man, i am happy for you.

[A.FreeRadical]

Originally Posted by NewSpawn

superb rad, great job. i am now laying off regular deads for a while and doing some smith machine rack pulls. i liked how they felt and hope they will help. i definitely think its posterior weakness and some leg holding me back as i am having the problem during the first stage of the lift(from the low position). that in turn makes me use the lower back a little more than i probably should(breaking form) and thus the lift fails. i dunno, its hard to analyze as you are doing them. great job man, i am happy for you.

This should work. Sometimes just doing the part of the exercise that has the sticking point is good too. IOWs, do a deadlift with light weight (135 lbs. ?) but only come up to the point where the bar reaches the knees. Just a thought.

Thanks for the kudos.

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[A.FreeRadical]

For those of you who were reading this thread last week, you may remember me talking about a 82 year old powerlifter that I met at PLing meet. For those who didnt't read about it, Fred Archambault is a senior that took up lifting when he was sixty (I took it up again when I was 59). Since then, he has been entering meets and winning trophies. Most recently, he competes unopposed. (A dying breed? bad joke!) Well, anyway... I have always assumed that I would be doing this for another 10 years or so and that would be it. This man has inspired me. He has been lifting for 22 years now. He has consistantly lifted over 900-950 lbs (squat/bench/deadlift) for all of the 22 years.

I found this article about him in his hometown newspaper in Haverhill, NH (I used to live up the road about 20 miles from there.)

And for you young fellows that think powerlifting is too dangerous after 40 or 50, you get the [Pussy] Pussy tag. [/Pussy]

http://www.eagletribune.com/news/sto...519/FP_003.htm

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[A.FreeRadical]

Today I did a second Chest workout. Instead of triceps, I did forearms. I also did calves.

DB Bench Press, 3 x 75s x 8
Bent Arm DB Pullover, 4 x 75 x 8
PecDeck, 2 x 80 x 8
Behind the back wrist curls, 1 x 50 x 16
Reverse Preacher Curls, 3 x 30 x 8
Cable Reverse Curls, 3 x 55 x 8
Calf Raises, 1 x 135 x 30, 1 x 225 x 25, 1 x 315 x 20, 1 x 405 x 15

It was an ok workout, but I have had better.

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[RealFantasy]

It looks Pretty good to me Rad! You do a great job on your workouts.
Brenda

[A.FreeRadical]

Thanks Brenda, I was working out with a guy that talks too much, yesterday. I didn't have my focus. I went in early today to avoid that distraction. It was a much better workout.

DB laterals, 3 x 25 x 12
Bent over DB raises, 3 x 20 x 12
Front raises, 3 x 25 x 12
Upright rows, 2 x 65 x 20, 2 x 85 x 20
Cable-work for all three delt heads.
Shrugs, 5 x 135 x 8 (slow up and down with a 5 second hold at the top)

This workout only took 45 minutes. It was a good shoulder workout.

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[RealFantasy]

You did a Fantastic job on that one Rad! :bigthumbu Don't ya just love the talker!! Especially when you are trying to concentrate! I have 3 little mouths here that just wait till the opportune time to rattle like crazy! It drives me nuts!! (OK, I know I did not have far to go anyway!!)
Oh Well Rad, nice workout and you have a good one
Brenda

[NewSpawn]

good workouts rad. thanks for visiting my thread and have a good day tomorrow.

[A.FreeRadical]

Originally Posted by NewSpawn

good workouts rad. thanks for visiting my thread and have a good day tomorrow.

Thanks Spawn and Brenda.

On shoulder day I have been doing heavy and low reps. Up until now, that has been the ticket. I am starting to get shoulder pain. (nothing chronic yet) So, I have been reading DiamondDelts in the Exercise forum. I "know" him from BB.com and have learned to respect his opinions on lifting. To make a long story short, I read where he recommends lighter weights for traps. Well since my traps haven't really been doing anything but getting stronger (3 x 8 reps for 405 lbs is impressive, but my traps are not growing.), I thought maybe I would take his advice this time. I did shrugs, 5 x 135 x 8 (slow up and down with a 5 second hold at the top) today. Doesn't seem like much, but I feel that tingling that I get before I start growing.

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[SouthCaliDiva]

Hey Mr. Radical,

I like the new avi. Looks like you're doing a great job.

I enjoyed the article about Fred Archambault. If I could get half that focused I'd be set.

[A.FreeRadical]

Originally Posted by SouthCaliDiva

Hey Mr. Radical,

I like the new avi. Looks like you're doing a great job.

I enjoyed the article about Fred Archambault. If I could get half that focused I'd be set.

Thanks S.Ca. DivaGirl! Yeah, that guy is an inspiration to me. A real nice fellow to. I hope I am that lucid, not to mention physically fit, when I am his age. (I would love to outlift him someday.) I hope to get some pictures of him (if the IPA website ever gets updated).

Nice to see you here.

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[GameDayDog]

Originally Posted by A.FreeRadical

Thanks Spawn and Brenda.

On shoulder day I have been doing heavy and low reps. Up until now, that has been the ticket. I am starting to get shoulder pain. (nothing chronic yet) So, I have been reading DiamondDelts in the Exercise forum. I "know" him from BB.com and have learned to respect his opinions on lifting. To make a long story short, I read where he recommends lighter weights for traps. Well since my traps haven't really been doing anything but getting stronger (3 x 8 reps for 405 lbs is impressive, but my traps are not growing.), I thought maybe I would take his advice this time. I did shrugs, 5 x 135 x 8 (slow up and down with a 5 second hold at the top) today. Doesn't seem like much, but I feel that tingling that I get before I start growing.

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Geez.. does thys mean you don't respect my opinion anymore?

I'm not hurt.. I've been preaching the seated dumbbell hammer grip shrugs with a long contraction at the top for a whyle ... I only use the 55 pounders but they hit the spot fantastically... just remember... keep your elbows (thus biceps) totally out of the movement... and your traps should balloon dramatically...

When I get back onlyne full tyme, I'll rejoin the interesting discussions I'm missing in the exercyse section... Doesn't matter if it's me or Diamond~D ... I'm glad to see ya gonna give another method a shot..

How's the squat increases going?? ... I thynk that's the worst of my big 3.. and I'll copy your -Bigger Squat- program if you see results from it..

Peace..~G

[A.FreeRadical]

Originally Posted by GameDayDog

When I get back onlyne full tyme, I'll rejoin the interesting discussions I'm missing in the exercyse section... Doesn't matter if it's me or Diamond~D ... I'm glad to see ya gonna give another method a shot..

How's the squat increases going?? ... I thynk that's the worst of my big 3.. and I'll copy your -Bigger Squat- program if you see results from it..

Peace..~G

I love theories and I can keep up with the best of them, but, as double talkin' lawyers say, "at the end of the day" the proof is in the pudding. It just seems to me that of the three options, (strength, hypertrophy and endurance) strength and hypertrophy seem to have to have balance between each other. I have strength in my traps, now I have to move to the hypertrophy stage to bring out the fruits of my labor.

It has only been 3 weeks for the squats. I moved up last week and I am positioned to move up again to 280 lbs for 3 or 4 reps this week. That is, if I have a spotter today (Maybe not, hunting season starts this week.) If that is the case, I will use the squat machine today and see what I can do next week. I am definitely in the strength mode with my squats.

My deadlift is coming along too. This week I did 365 x 6 which is equal to 424 x 1 (One Rep Max). See http://www.exrx.net/Calculators/OneRepMax.html

My deadlift will be moving up to 375 for 4 on Saturday. This is only equal to a 409 x 1 RM. (If the gym is open. arghhhh) If successful with the 375 x 4, I will go for a real 1 rep max of 400 lbs the following week. Or do you have an new goal for me to be shooting for?

Bottom line, my back is doing great!

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[pammiejoe6]

whohoooo Rad! glad to hear things are progressing! Feels great doesnt it?

[A.FreeRadical]

Hey Game, glad to see that you weren't "Shanghaied on a slow boat to one of those outer islands where the guerrillas are." Naw, not that I don't respect you. I had a moment where I was open to try something that might work on my traps. I thought of Diamond Delts and did some reading of his writings.

Pammie, it does feel great. I am on a roll. I have lost 5 lbs in the last two weeks. If I start to lose my energy, I am going to ZigZag back to bulking. I think I am at that point where I have enough muscles to start building some serious muscles.

See below...

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