[quote]AquaCruzer wrote:
After reading this: Squatting from Head to Toe
Doing box squats may just be what I need.[/quote]
Good article! I’ll have to try and put it into practice next time I squat.
[quote]Getting Closer wrote:
[quote]AquaCruzer wrote:
After reading this: Squatting from Head to Toe
Doing box squats may just be what I need.[/quote]
Good article! I’ll have to try and put it into practice next time I squat.[/quote]
Most definitely! Date Tate is just awesome.
Just a little update. After yesterday’s squat session, I’m really feeling it in my hips, glutes, and hammies. As opposed to my quads. If anything that’s a good sign. Hopefully I was actually using more of my posterior chain to squat.
Box squats are awesome, have fun.
Yay for using your posterior chain to squat! Definetely a great sign.
Gotta make your back half the better half.
That’s my goal too BTW heehee
[quote]Nikki9591 wrote:
Box squats are awesome, have fun.
Yay for using your posterior chain to squat! Definetely a great sign.
Gotta make your back half the better half.
That’s my goal too BTW heehee[/quote]
Haha yeah. You can never do too much work on your back side.
I swear for some reason I think I’ve commented recently in here but never do lol. Solid work with 5/3/1 though buddy, keep it goin’!
Box squats helped me out a little, I don’t think I kept them long enough to get a real effect though. they really teach you to stay tight throughout the entire lift, as opposed to how 99% do them in the gym: load up too much weight, go down and PLOP on the box lol. Saw a dude doing high box squats in my gym with 275, struggling with terrible form. Then, he removes the box and throws on 7 plates (each side). I’m thinking “I should go say something, but maybe he’ll learn”. He goes to unrack it, and can’t even budge it lol
[quote]ashylarryku wrote:
I swear for some reason I think I’ve commented recently in here but never do lol. Solid work with 5/3/1 though buddy, keep it goin’!
Box squats helped me out a little, I don’t think I kept them long enough to get a real effect though. they really teach you to stay tight throughout the entire lift, as opposed to how 99% do them in the gym: load up too much weight, go down and PLOP on the box lol. Saw a dude doing high box squats in my gym with 275, struggling with terrible form. Then, he removes the box and throws on 7 plates (each side). I’m thinking “I should go say something, but maybe he’ll learn”. He goes to unrack it, and can’t even budge it lol[/quote]
Haha no worries man. Yeah I’ll keep on working.
I’m just thinking that box squats will really make me learn how to use my posterior chain when squatting as opposed to lots of quads. After Wednesday’s session, I’m starting to feel it more in the posterior, so I’m happy about that. I’ll just have to be extra patient and make sure I don’t use too much quads.
Lol at that guy in the gym. Thankfully when I go to the campus gym, I don’t have to watch such shenanigans. If anything I usually see a few squat rack curl stories as I pass through the general weight area to get to the PL room.
EDIT: Although it’s funny watching random people walk into the PL room despite having signs on the door and a white board right behind the doors so people get the point. Everytime some idiot walks in and one of the guys has to tell them the room is reserved lol.
Wait, I didn’t know that 5/3/1 for powerlifting included multiple triples; you did 5x3x255 on the squat, for example. I thought that it was still three main sets (well, plus the singles)?
[quote]xjusticex2013x wrote:
Wait, I didn’t know that 5/3/1 for powerlifting included multiple triples; you did 5x3x255 on the squat, for example. I thought that it was still three main sets (well, plus the singles)?[/quote]
Well I’m kinda tweaking it haha. I plan on doing triples on my 1st week and singles on my 3rd week. But I’m still doing the main sets from the 5/3/1 template just doing triples or singles after.
Cycle 1, Week 1, Day 4
Friday 2/18/11
Warmed up with band dislocates, chins, and band pull aparts.
Bench press
1x3x155
1x3x185
1x3x205
DB bench press
1x10x50
1x10x60
EDIT: forgot to mention that I staggered all the pressing w/ band pull aparts
DB rows
1x10x80
1x5x90
1x5x100
1x5x110
1x5x120
1x15x80
Well today didn’t got quite as planned. Right from the get go, bench pressing felt off. After the set w/ 185 my left tricep was feeling weird. Strangely I wasn’t able to unrack 205 let alone 225. I had someone give me a lift off for my set w/ 205. After trying to unrack 225, I called it quits and moved onto to DB pressing in hopes that my left tricep would magically feel better.
Once again no dice. The sets w/ 50 and 60 were fine, but once I tried pressing 70 it was much harder than it should’ve been. So I moved onto DB rows.
Pretty happy with the DB rows. I can’t wait to keep on doing these and increasing my rowing strength.
Any ideas/thoughts on the tricep thing?
I sometimes get some weird feelings in my elbows and doing some band pushdowns usually sorts it out, also just tensing my triceps as hard as possible usually helps but the pain is not usually in the actual tricep.
[quote]Getting Closer wrote:
I sometimes get some weird feelings in my elbows and doing some band pushdowns usually sorts it out, also just tensing my triceps as hard as possible usually helps but the pain is not usually in the actual tricep.[/quote]
I actually did some band pushdowns, but I dunno my left tricep felt weird while pressing. First time I’ve experienced it hurting while pressing. At least I don’t notice it otherwise.
Sorry about the tricep ;(
Workout looked awesome to me until you said something though lol
And those are very nice rows. Holy crap.
[quote]Nikki9591 wrote:
Sorry about the tricep ;(
Workout looked awesome to me until you said something though lol
And those are very nice rows. Holy crap.[/quote]
No worries. I’m glad that the tricep isn’t in pain right now. Hopefully it’s just a one time thing. I’ll be sure to get some blood pumping into the triceps before pressing sessions. I also think that I should tweak my benching set up by moving closer to the bar.
Thanks 
I’m loving the DB rows. I’m eyeing the 150 DBs, but gotta take it step by step. The rows double as a pretty decent oblique killer.
Cycle 1, Week 2, Day 1
Sunday 2/20/11
Did band dislocates throughout the workout.
Deadlift
5x225
5x245
5x275
GMs (from pins)
Tried a few sets w/ 135 and 155, but they were too difficult so I decided to drop the weight. One step at a time.
10x5x95
Band leg curls (staggered w/ GMs)
Lots and lots
Got a good sweat going. I was pretty happy with how my lower back felt, since it was hurting a bit from the DB rows I did on Friday. This week is a week off from heavy weights, this way I can at least try to hammer the assistance.
I experimented w/ a mixed grip when DLing. So far I’m not opposed to it, just have to get used to it.
Couldn’t really do GMs with heavier weight, so I reckon if I up my GM weight my DL and/or squat will go up. For now I’ll slowly try to increase the weight as long as I feel my technique is sound and am using the right muscles.
The addition of the band legs curls made my legs feel all wobbly and weak after haha. Real happy I remembered to do these.
Well I hope the tricep stuff before benching helps.
Bench kinda sucks in the way that a whole bunch of things feel tweaking when benching. Your toe can start to hurt for no reason. Bah.
You never did mixed grip with DLs? Wow, kudos.
Great pulling though, I need to harness that DL force you have.
I hope so too. I’m sure pumping some blood into the triceps should help. At least if you’re feeling uncomfortable while benching, w/in reason of course, it means that you’re staying tight which is always a good thing when lifting.
Never used a mixed grip, figured I’d see what the big deal is about it. And much gratitude If could figure a way to channel some of my force to you I would.
After reading CT’s livespill about the stupid myth of needing to deload every (insert number) weeks, I’m thinking of doing some heavy doubles this week
I can deload when I have a hard time getting out of bed.
[quote]AquaCruzer wrote:
After reading CT’s livespill about the stupid myth of needing to deload every (insert number) weeks, I’m thinking of doing some heavy doubles this week
I can deload when I have a hard time getting out of bed.[/quote]
Yea man, I never deloaded on 5/3/1 as it says you should. I did make the mistake of going into the next wave immediately though. I would probable just spend another week doing heavy 5s or something instead of the deload, and then start the next wave.
[quote]ashylarryku wrote:
[quote]AquaCruzer wrote:
After reading CT’s livespill about the stupid myth of needing to deload every (insert number) weeks, I’m thinking of doing some heavy doubles this week
I can deload when I have a hard time getting out of bed.[/quote]
Yea man, I never deloaded on 5/3/1 as it says you should. I did make the mistake of going into the next wave immediately though. I would probable just spend another week doing heavy 5s or something instead of the deload, and then start the next wave.[/quote]
Haha yeah. After my DL session on Sunday, I was hankering to do some heavier pulls.
Yeah I figure I’ll try something like:
Week 1: triples
Week 2: doubles
Week 3: singles
Week 4: either triples or doubles from week 1/week 2
Man I can’t wait to finish class today and do some push presses!!!