Today was a decent session. Glad I hit today’s goal of 9 reps at 140, especially since I tweaked my pressing technique a little. Tried to stay tighter while pressing and widened my grip a few inches. It seemed like the little tweaks are fine. With time I’m sure it’ll be more natural and comfortable for me. So far the assistance is getting less difficult. I’ll probably switch DB pressing for a BB next cycle so I can get more accustomed to the technique tweaks.
Good session today. Hit today’s goal and some by getting 12 reps of 280. Really glad my DL is improving. Unfortunately, my back started rounding a little near the end of the 12x280 set. On the bright side, I didn’t look like a scared cat. Decided to make today’s assistance a little shorter so I could continue studying for my last final exam on Tuesday, man I love and hate organic chem.
[quote]AquaCruzer wrote: Cycle 2, Week 2, Day 4
Saturday 12/11/10
Deadlift
3x215
3x245
12x280 PR (1RM of 390)
RDL
3x10x135
Planks (staggered with RDLs)
3x45 seconds
Good session today. Hit today’s goal and some by getting 12 reps of 280. Really glad my DL is improving. Unfortunately, my back started rounding a little near the end of the 12x280 set. On the bright side, I didn’t look like a scared cat. Decided to make today’s assistance a little shorter so I could continue studying for my last final exam on Tuesday, man I love and hate organic chem.[/quote]
Nice PR man! Good luck on that final tuesday! I have my last one Monday…anatomy for me. Should be fun! Haha.
[quote]AquaCruzer wrote: Cycle 2, Week 2, Day 4
Saturday 12/11/10
Deadlift
3x215
3x245
12x280 PR (1RM of 390)
RDL
3x10x135
Planks (staggered with RDLs)
3x45 seconds
Good session today. Hit today’s goal and some by getting 12 reps of 280. Really glad my DL is improving. Unfortunately, my back started rounding a little near the end of the 12x280 set. On the bright side, I didn’t look like a scared cat. Decided to make today’s assistance a little shorter so I could continue studying for my last final exam on Tuesday, man I love and hate organic chem.[/quote]
Nice PR man! Good luck on that final tuesday! I have my last one Monday…anatomy for me. Should be fun! Haha.[/quote]
Thanks man. Of all the lifts, I love hitting DL PRs. Anatomy…sounds like loads of fun. Best of luck!
Since I’ve recently had my birthday and with the new year approaching, I figured I’d re-evaluate my goals and set goals to achieve by this time next. Basically I figure I’ll set me some goals to blow past come my 21st birthday, at least for the core lifts. I’ll have to see where I’m at with my chin up and rowing strength to set a goal.
Anyways, in a year’s time I WILL: Bench press: 340 Squat: 455 Military press: 240 Deadlift: 510
If my bench press and military press increase by at least 5 lbs per month, and if my squat and deadlift increase by at least 10 lbs per month from my current calculated 1RMs then these numbers will get blown out of the water. Obviously muscle/strength gain isn’t linear, but whatever I’ve got something to shoot for.
Squat
5x160 (this should’ve been 5x190)
3x215
12x240 (1RM 335)
5x10x135
Planks (staggered with assistance squats)
5x45 seconds
Good session. Hit today’s goal of 12x240. The squats felt better this week. I’m happy with my back tightness and chest being more upright. But I was doing a good morning out of the hole at times, which I’m obviously not happy about. I was able to remedy this during my squat assistance by trying to get my head to shoot straight up. After my main work set I felt some pain/tightness in my right leg. I think it’s either my right hip flexor or adductor. I had this same pain a few weeks ago and was able to get rid of it with lots of stretching.
I pretty much sucked today. All the pressing felt harder than it should’ve, especially the DB pressing. But on the plus side the chin ups were fine. I’m still trying to get used to the little tweaks in my military pressing, mainly the widened grip. I was able to hit my goal of 7x145, but it felt slow and un-explosive. I need to also try to push my head through more, it might just make it that much easier to press. Anyway today could’ve been worse, so no worries. Tomorrow is my DL day, then time for the deload week.
After checking out the new neural charge workout info, I think I might just give it a try next week during my deload with my brother. Should be interesting
Ended today’s session early. I wasn’t feeling all that great. Lower back felt weak, possibly because I was helping my brother DL the day before. At least I hit today’s goal of 10x295. Almost had 11 but I didn’t lock it out fully. During my last set my grip was the main limiting factor. I think next cycle I’ll do shrugs instead of planks to help with that problem. Now I’m really glad I ordered some chalk already. Hopefully the coming deload week accompanied with a neural charge workout or two will get me back on track.
Good lookin deadlifts man. Form looks solid and your bar speed is impressive. Keep it up!
Im really focusing on working on my conv. deadlift form. Definitely integrate shrugs in man, I have and they really do help your grip. I’ll work up as heavy as I can with no straps trying to beat the previous reps or weight I did with no straps the previous week. Then ill throw straps on and do heavy shrugs.
Also, with your hip. I have the same problem and I am feeling it now from the sumo DL’s. I squat with my feet just to the edge of shoulder width. If I go any wider, my abductors tell me to fuck off. They gave me a giant middle finger after the sumo DL’s. But I’m really going to focus on hip strengthening work (hip ab/adductions, band abductions, etc). As for the pain, stretch and foam roll the shit out of it, it really helps man. My abductor pain I was feelin from sumo’s is pretty much gone because I’ve been foam rolling it the last few days.
My plan is to really strengthen my abductors and adductors before sumo DL’ing again. Once I do I’ll switch between sumo and conventional deads each cycle of 5/3/1.
[quote]pbclax1 wrote:
Good lookin deadlifts man. Form looks solid and your bar speed is impressive. Keep it up!
Im really focusing on working on my conv. deadlift form. Definitely integrate shrugs in man, I have and they really do help your grip. I’ll work up as heavy as I can with no straps trying to beat the previous reps or weight I did with no straps the previous week. Then ill throw straps on and do heavy shrugs.
Also, with your hip. I have the same problem and I am feeling it now from the sumo DL’s. I squat with my feet just to the edge of shoulder width. If I go any wider, my abductors tell me to fuck off. They gave me a giant middle finger after the sumo DL’s. But I’m really going to focus on hip strengthening work (hip ab/adductions, band abductions, etc). As for the pain, stretch and foam roll the shit out of it, it really helps man. My abductor pain I was feelin from sumo’s is pretty much gone because I’ve been foam rolling it the last few days.
My plan is to really strengthen my abductors and adductors before sumo DL’ing again. Once I do I’ll switch between sumo and conventional deads each cycle of 5/3/1.
Sorry for the damn novel sized post, haha.[/quote]
No worries about the ‘novel sized’ post. Last year I had to read War and Peace in two weeks because my prof decided to switch up the final.
There’s always something to work on with my DL, but thanks man! I sure appreciate the support.
I tried doing some hanging leg raises a bit my DL session, but my grip was FRIED. A lot more fried than I thought would be the case. I’m definitely looking forward to doing me some shrugs.
My hip is all good now. Some stretching and a shit load of foam rolling really helped, even though it friggin’ hurt.
Looking forward to seeing you hammer those DLs, conventional and sumo.
For the hell of it I did a few curls at the end. In doing so I realized that my curling strength sucks. So I think I’m going to throw in some curls on my bench press days. Oddly enough, I’ve never really bothered to do any curls in the past.
I enjoyed giving this a try, I really enjoy doing the olympic lifts despite sucking at them. A few minutes after completion, I felt energetic and ready to do some sort of physical activity. That’s a good sign. I’ll probably incorporate neural charge workouts on a weekly basis. Right now it’s hard to tell how much of an effect they have since it’s a deload week. Hopefully they’ll help my performance once I start my new cycle.
[quote]Chi-Towns-Finest wrote:
How are you liking 5/3/1? I was considering it but gave beast building a shot instead; I’ll probably come around to it in March.[/quote]
I’m really enjoying 5/3/1. I love going balls to the wall on the last set haha. I’ve definitely gotten stronger after 2 months on it, hopefully the progress keeps on coming. I’m also probably going to also change gears come March.
How’s CT’s beast building treating you?
You seem like you would be knowledgeable about diet and what now. Do you have any suggestions for good protein sources for someone who has quite the number of food allergies (dairy, eggs, seafood, nuts…I told you it was a lot)?