I bet everyone in the world has trouble with front squat bar placement, me included. Nice squatting.
I would never guess you of all people would have trouble with front squat bar placement. I’ll keep struggling.
Tuesday chest
After warmup and treadmill, dips 3 x 10; dumbbell incline bench press 3 x 8 @ 50, 60, 70;
cable flyes 3 x 10 @ about 80 lbs. No spotter today.
Wednesday shoulders
After warmup, dips 3 x 5; standing dumbbell overhead press 2 x 8 @ 35, then 3 x 4 - 5 @ 45 (surprised how different these were from seated ones); front lateral raises with plates 3 x 10 @ one 45 plate, 2 25s pressed together, 2 35s pressed together; side laterals 3 x 10 @ 35; shrugs 3 x 10 @ 225, 315, 455. Not so great workout considering the standing presses, but otherwise ok.
Thursday rest day after first 3
Fooled around with pullups as per tnation Ben Bruno 8/1/11 article. I’m tired of not doing them effectively. I finally could feel the appropriate back muscles since I’ve been relying on arms for so many years. Hopefully this will lead somewhere.
Friday deadlifts
Too short a warmup, then intermittent sets of chins throughout workout. Deadlifts 1 x 8 @ 135, 1 x 8 @ 225, 1 x 6 @ 315, then 1 x 1 @ 385. Pulled a hamstring while letting 385 down, so stopped. I attribute this to too long a conversation between sets. But, I did get some better pullups in today after yesterday’s work.
Crippler, can I borrow your moniker for a few days/weeks?
Ha, you can use it anytime you want sir. It was something I picked up in high school wrestling after I was in some matches and a couple kids got hurt. I’m more than happy to share.
too bad abut your hammie, hopefully not too bad and you get back after it quickly.
Hope the hammie is healing in a hurry(tried some alliteration). What therapy are you doing to treat the injury?
Hammie 98% recovered. First time ever, despite 500 lb deads in my 50s without really trying. !@#$%^& age. Working on settling for 405 now.
Tuesday chest day (out of plazma)
Warmup which included Ben Bruno’s pullup accessory exercises. No rhomboid muscle soreness even though no arm usage for his main exercise; actual pullups are improving. Then dumbbell incline benches 3 x 10 @ 50, 60, 70; cable flyes 3 x 10 @ 80 each arm I think (machine setting); dips 4 x 10. One of those “look good naked” workouts.
2/16
Leg day.
First day back after a few weeks. Slight warmup just stretching, then squats 4 x 8 @ 135, 225, 225, 225; leg presses up to 1 x 10 @ 600. Light day to test hamstrings. Went to to gym earlier. When and if we move I’ll be changing gyms and commute to present one will not be effective.
Glad to see you lifting again and I hope you resolve the gym issue quickly if you move.
2/17
Warmed up, did some pullups. I’m also using a 30 second isometric hold with my biceps in slings suspended from the bar to make back muscles do the pullup instead of biceps. I have seen improvement with this; surprised that deadlifts apparently don’t affect that area of back. Then chest work: incline benches w/dumbbells 3 x 8 @ 55, 65, 70; standing cable flyes 3 x 10 @ 40lb each side; dips 4 x 10.
Talked to 73 yr old guy in gym who had 3 bypasses in December who said he feels a bit worse than before surgery; he’s had bypasses before.
Your hammie must be better. My dad says he feels better after his bypass. Of course he only had one surgery. I’m not sure if that make a difference.
Crippler, hammie is fine now; it was an experience. Got to warm up more effectively in future.
Glad your father feels better after bypass.
2/18 shoulders
Warmup that included 3 different shoulder machine exercises up to l40 lbs, then standing dumbbell presses 3 x 8 @ 35, 40, 45 (50 wouldn’t move); then seated barbell presses 3 x 8 @ 90, 100, 110; front lateral plate raises 3 x10 w/one 45, then pinched grip pair 25s, 35s; side lateral dumbbell raises 3 x 10 @ 30, 30, 35. Svelte, spandexed young lady stretching prevented my heavy shrugs in squat rack.
2/19 back, sort of
Warmup (fairly extensive this time), then deadlifts 4 x 8 @ 135, 225, 225, 315 (left hammie felt funny at 315 so I stopped there, sensation left after about 20 minutes); SGHPs 3 x 8 @ 115, 135, 135; dumbbell rows 3 x 10 @ 75, 85, 110. I need to incorporate some hamstring exercises in my weekly workouts.
2/22, legs
warmup, then good mornings 4 x 10 @ 95, last two sets with plates under toes as per CV’s routine; then squats 3 x 8 @ 135, 225, 315; machine leg presses with free weights worked several 10 rep sets with significant weight , finished with 10 reps @ 610; then leg curls 3 x 90, 100, 100. Hopefully routines like this will strengthen hammies enough to stop recurring problems.
Please inform on how you like the variation on the good mornings and how your hammies feel after doing them. Tales of new activation and DOMS are always fun to read.
solid leg day Biker… and what are your thoughts on SGHP? I have never tried them but keep thinking I probably should