No gloves on the deadlifts bud. Chalk up and keep workin at it. That’s why high rep deadlifts are generally not recommended because the nature of the lift- your grip usually is the first to go, doesn’t mean you aren’t strong enough to lift the weight.
Use chalk, learn the hook grip, or if the weight is too heavy I would say lifting straps would be OK but don’t depend on them.
I use an underhand and overhand grip. One hand is underhand and the other is overhand. It works for me, and I see that with everyone that grip is first to go.
Got it, well if you are using the alternate grip then you should not need gloves at all. Just use some chalk if you feel its starting to slip.
And btw, I edited the post at track_man’s page about the supps b/c I thought it would make me come out as emo lol.
I previously typed that supps are a friggin billion dollar scam just used to rip people off and aren’t useful for a brother. It’s just used to get a brother broke. I love Vince Del Monte and his YouTube vids for pointing that out if I didn’t already know about it.
True, most of the crap out there isn’t necessary. Just keep it simple and stick to the basics that are actually proven to work.
One last question, sorry again man.
Do I need creatine or it doesn’t really matter?
Thanks for your time man.
I don’t see a problem if you wanna use it, but it’s not a necessity. No need to load or get some fancy brand stuff either. Creatine Monohydrate, 3-5g per day seems to work well for most.
How come you keep the rest periods so short between sprints?
If I tried to do 6x60m with only 60-90 seconds rest, my last few reps would be much slower than the first couple.
I want to get it over with earlier and the rest periods dont affect me. I feel as good on my first rep as I do on my last rep.
Not true speed work if you’re resting so short on the 60’s.
What is good rest intervals for 60s? 2-3 mins?
Never mind, I found the answer in the guide that I am using:
http://www.trackandfieldnews.com/technique/103-Bernie_Beverly.pdf
“These workouts are very similar to those used by Valentin Petrovskiy with Valeriy Borzov, and emphasize “complete” recoveries between repetitions and sets. Such recoveries are usually 3-4 minutes between reps, and 5-8 minutes between sets. Such long recoveries are used because fatigue is counterproductive to learning and developing intense neuromuscular movements.”
If you want to look into it, the cycles are planned out well and perfect with my seasons. Indoor starts in December and the championships are near the end of February. And then the Outdoor season and etc.
Btw WRC, should I stick with my Animal Pak Multi and MuscleMilk that I already use and purchase dextrose, fish oil, and ZMA? Or should I switch to an ON protein blend?
I guess you could finish out the supps you have, then when you’re ready to make another purchase leave out the animal pak and muscle milk and go for something like NOW Foods Multi for example and 5 lb whey from ON. Just an example.
Wednesday:
Did a light 3 mile jog to the track and back in ~30 minutes.
Thursday:
School
SAT Prep
McDonald’s Two Crispy Chipotle Snack Wraps + 3/4 of my creatine drink
Gym:
Incline Bench 4x8
Bench Flyes 4x10
One-Arm DB Rows 4x10
Bent-Over Lateral Raises 4x12
Pulldowns 4x10,10,10,6
Rope Crunches 4x12
Hanging Leg Raises 2x12
–Superset Medicine Ball Situps 2x12,10
Stressed out over one class in school. Hopefully I can settle things out by next week. Things aren’t going my way in my business class. But I’ll fix things out soon. Report cards next Wednesday and Im sure Im not getting a 94 this semester…It’s gonna be a real bad overall…Im visualizing an 87 or 88…Let’s hope it isn’t that bad…
Friday:
Got my probs settled at school. I found out my report card average and it’s the worst average I’ve had in my four years in HS. Time to get back in form for that. 80s do not cut it. Yall know that. Im straight 90s. Next report card is due in 6 weeks. Time to get back to being me. My 1st semester is the lousiest but this was way way waaaaay lousy. Anyway, to today’s sessions.
Track (5:40 pm):
Seagrave Warmup (20 mins)
6 pm
3x3x30m with 2 mins rest and 5 mins rest between sets
3x3x60m with 3 mins rest and 5 mins rest between sets
3x3x100m with 3 mins rest and 5 mins rest between sets
Stretch
45 min walk to gym with Strawberry Nutrament shake 
+ creatine
Gym (8:45 pm):
Squats 4x8
Reverse Leg Press 4x12
Triceps Extensions 4x12,12,12,6 (raised weight)
Preacher Curls 4x12,12,12,10 (raised weight)
Standing Calf Raises + Squat Jumps 4x12
So it took me 1 hour and 45 mins for track work and 50 mins at the gym so that 2:1 ratio thing does work. Got in and out. Felt good.
Time to eat!!!
Saturday:
Was in a college classroom for 5 hours for an Introductory Business class. It will be like this every Saturday until Nov. 22.
I was about to head out to the track but my mom won’t let me go because guests are coming over.
I have a Walk for Breast Cancer tomorrow morning so I will do my SE work in the afternoon/evening tomorrow.
Sunday:
Breast Cancer walk in the morning. It was 5 miles but my sister did half of it and gave up :mad: and didnt let me walk back with my school buddies, who also walked.
Instead of doing the other half, there was a Sizzler’s so she got us cheeseburgers (frikkin huge!! It seemed like a pounder). I had that with fries and other appetizers.
Track work:
Seagrave Warmup
5x250 and my teammates decide to try it (burn out after the first one lol)
–It was really hard to endure the pain sprinting the bend with the chilly weather and wind blowing at my face at a 48 degree weather. After the bend, I basically stride the last 100 so there was less pain in my quads/hams. If I had to give an honest time, I’d say it was about a 40 second 250.
–Raced one of my teammates from last year because he wanted to see how fast I got…he beat me by a lean and I was running the race at 90% so if I did push and accelerate in the drive phase, he would have gotten burnt by yours truly…and this is the guy who beat me by half a second last year in practice.
After training, we played 3-on-3 football which was really gay. That was pretty much the story of the day.
Walk, eat, train.
Last week of GPP coming up and SPP is gonna be hell as far as I know. No more half-assing it.
Monday:
School followed by
SAT Prep finished at 7 followed by a stop at McDonald’s for 2 McChickens straight to
Gym at 8PM
Deadlifts 4x8,8,6,6
–Thanks for the advice WRC, it really helped for the grip.
Bench Press 4x8,8,6,6
–It’s feeling too easy now. I’m upping the weight next week since SPP starts. I will start repping 150 for 6.
Barbell Rows 4x8,8,8,8
Standing Military Press 4x8,8,6,6
Wide-Grip Pull-ups 4x3,3,3,3
Standing Rope Crunch 4x25
Weighted Incline Situps 4x25,25,15,15
Hanging Leg Raises 4x25
Oblique Side Bends 4x15
V Ups 25
365 total Abs