[quote]bugeishaAD wrote:
It sucks to be towered over by a guy 2 years my junior. Oh well.[/quote]
If I remember correctly, you’re taller. And stronger. fml.
EDIT: And you’re cutting.
5/3/1, 5 Week, Day 4
Friday 4/22/11
Squat
somexsomex135
5x155 (after this set my right glute started to hurt)
5x185
7x205
Front squat
3x5x185 (was going for 5x5 but the glutes were a hurtin’)
Goblet squat
somexsome
After the set w/ 155 my right ass cheek had a sort of sharp pain. I’d feel this pain when getting out of the hole. It kind of felt like my right glute might tear off. After cutting the front squats short I decided to try some light goblet squats. While doing these I noticed that if I turn my toes in more the pain kind of went away. Hopefully this doesn’t keep on happening. If it does I can always just add more posterior chain work. Which most definitely won’t hurt.
After doing some research, it might be that I need to get used to the wider stance I’m using with my squats. I also noticed that while goblet squatting I used a shoulder width stance in addition to pointing my toes more inward. This seemed to help. I guess I need to work my way out to a wider stance.
Do you activate the booty before squatting?
Yes, is it all the staggered pull-ups? You have a delish relaxed back pose, so if that’s the secret, I’ll do that faithfully.
I don’t do any glute activation exercises. Just mountain climber stretches and goblet squats, but it won’t hurt to try some.
I dunno if it’s all the pull ups, but they most certainly can’t be hurting. When I say pull ups I pretty much do them with the wider grip the bar allows. I need to work on adding in some etches in my back.
Just kinda wake them up with glute stretches, jump squats, x-band walks, DB swings ahem ← you 'member, member?
I won’t know about your back etches, I haven’t seen you do a back pose. I’ve seen you do back thickness stuff though so you’re probably not giving yourself enough credit.
Ah those things. I shall remember to do some DB swings. Meh, there’s always room for improvement.
5/3/1, 3 Week, Day 1
Saturday 4/23/11
Bench press
somexsomex135
3x165
3x185
5x210 (vid)
CGBP
5x135
5x185
5x225 (vid)
5x185
10x135
Pull ups
A bunch staggered w/ pressing
Band pull aparts
Lots staggered w/ pressing
BB curls
2x10xbar
2x10x65
Overall good session. Fack I suck at curls.
I was like “Hey, he’s hitting the same number I’m going for next week!” and then you hit 225x5 on CGBP and I was sad. haha. Nice weight for sure on those. One note on form, if you tuck your elbows close to your sides, you’ll get more tricep activation and less chest. It might make you lower your weights a little though, so whether you do it or not is up to you. I know it’s harder to do on heavier sets, I tend to flare a little bit too.
[quote]Blaze_108 wrote:
I was like “Hey, he’s hitting the same number I’m going for next week!” and then you hit 225x5 on CGBP and I was sad. haha. Nice weight for sure on those. One note on form, if you tuck your elbows close to your sides, you’ll get more tricep activation and less chest. It might make you lower your weights a little though, so whether you do it or not is up to you. I know it’s harder to do on heavier sets, I tend to flare a little bit too.[/quote]
Haha thanks. I’ll definitely give that a try next time I do some CGBPing.
Ill second what blaze said about keeping the elbows tucked. I really focused on that today in my cgbp and it hammered triceps! Good work in here buddy!
[quote]pbclax1 wrote:
Ill second what blaze said about keeping the elbows tucked. I really focused on that today in my cgbp and it hammered triceps! Good work in here buddy![/quote]
I appreciate it man.
You don’t suck at curls. The CGBP is good, you’re probably not loading up the weight on the BB curls to your potential.
Nice upper bod session.
Great log makes me want to go and train rite now.keep up the good work
[quote]nightfire90 wrote:
Great log makes me want to go and train rite now.keep up the good work[/quote]
Haha thanks, but there are a lot of other logs that blow mine out of the water.
[quote]Nikki9591 wrote:
You don’t suck at curls. The CGBP is good, you’re probably not loading up the weight on the BB curls to your potential.
Nice upper bod session.[/quote]
Meh, 65 was pretty hard. Thanks though.
One thing about the curls. If there’s any way you can fit a second day of biceps (or even just a couple sets of curls) into your program, I would. The way I do my arm training is as follows: On back/bi day I’ll focus on the slow negatives, and on my arm day I just focus on curling the weight up and don’t bother slowing the negative much if at all.
This way I can def. increase my bicep strength through the low rep, high weight sets on friday(arm day), but still get the benefit of the negatives on monday(back/bis). I feel like at this point you might just want to get your curling numbers up higher before you put too much emphasis on the negative.
I feel like doing 2 days, one of slow negatives and the other of just really heavy weights, has really helped increase my curl poundages and bicep development. If you have to pick one though, I would just try to move heavy weight until you’re repping at least 95lbs.
Just my .02
[quote]Blaze_108 wrote:
One thing about the curls. If there’s any way you can fit a second day of biceps (or even just a couple sets of curls) into your program, I would. The way I do my arm training is as follows: On back/bi day I’ll focus on the slow negatives, and on my arm day I just focus on curling the weight up and don’t bother slowing the negative much if at all.
This way I can def. increase my bicep strength through the low rep, high weight sets on friday(arm day), but still get the benefit of the negatives on monday(back/bis). I feel like at this point you might just want to get your curling numbers up higher before you put too much emphasis on the negative.
I feel like doing 2 days, one of slow negatives and the other of just really heavy weights, has really helped increase my curl poundages and bicep development. If you have to pick one though, I would just try to move heavy weight until you’re repping at least 95lbs.
Just my .02[/quote]
I will take those 2 cents with much gratitude 
Come summer when my schedule is more ideal, I’ll probably throw in a back/bis day as I want to start putting more emphasis on getting my back up to a decent level. All I’ve really done for back/bis in the past have been the occasional row and chinning staggered w/ pressing.
In the meantime I’ll start doing a few sets of curls into my pressing sessions.
5/3/1, 3 Week, Day 2
Sunday 4/24/11
Deadlift
somexsomex135
3x225
3x260
5x295 (vid)
Reverse band DL (w/ EFS avg bands, takes ~115 off bottom)
5x225
5x275
5x315
3x365
Standing band crunches (w/ EFS avg band)
somexsome
Band leg curls (w/ EFS avg band)
somexsome
Pull felt good today. RBDLs were interesting. They were harder on my grip than I thought they’d be. The band leg curls lit my hammies on fire.
nice training mate! Nice home set-up too!