[quote]xjusticex2013x wrote:
You could always try 5/3/1 for barbell rows, with chins and DB rows etc. for assistance.[/quote]
Aye, that would be a logical way to approach it. Thanks.
If you want to bring your back up, I’d train it with more volume like a bodybuilder. But that’s just me. Luv.
[quote]bugeishaAD wrote:
If you want to bring your back up, I’d train it with more volume like a bodybuilder. But that’s just me. Luv.[/quote]
Seeing as you’ve got wings for lats, I may just consider that suggestion <3. Serially I’ll have to shoot you some questions about the topic.
Wednesday 4/27/11
I think 3 bowls of cheerios, a 20 minute nap, and raping my matrix theory test prior to today’s session helped it go by.
Deadlift
somexsomex135
2x5x185
2x4x225
4x3x255
Bench press
somexsomex95
6x195
5x160
2x4x185
2x3x200
2x2x215
4x200
6x185
8x160
10x135
RDLs/band leg curls SS
3x10x135/3x15 (made sure to stretch the hammies w/ the RDLs, hold each leg curl rep for 2 sec.)
CGBP
somexsomex95 (just to get the blood flowing, since the prior pressing kinda tweaked my elbow)
Good session. After today and Monday’s session I noticed that I don’t really get into the groove of things until after the first 5 or so worksets, but after that it’s all systems go.
DL technique is feeling better. The main thing that has helped was really focusing on pushing the hips through and squeezing the glutes as opposed to hyper-extending the lower back. My shins are pretty beat up 
Benching was alright, was trying to find that tightness and what not. Right elbow was kinda tweaked near the end, but I think it’s mainly from sitting at a desk and propping up the elbow. I’ll just ice it and make a conscious effort to limit the amount of time it’s propped up.
Holding the leg curls hurt oh so good.
Aqua, I think you’re King of Volume. You just hide it by grouping the sets together lol
Let’s see though, 6 sets of RDLs, 8+ some sets of DLs and like, a BAJILLION sets for bench press.
Of course coming from me, this isn’t a bad thing lol
Awesome work. Seems like a good day with the cereal and nap and the test.
[quote]Nikki9591 wrote:
Aqua, I think you’re King of Volume. You just hide it by grouping the sets together lol
Let’s see though, 6 sets of RDLs, 8+ some sets of DLs and like, a BAJILLION sets for bench press.
Of course coming from me, this isn’t a bad thing lol
Awesome work. Seems like a good day with the cereal and nap and the test.[/quote]
In my defense I did not ‘design’ this workout, my PL coach did. And I’m not surprised he gave me such a workout because in talking with him he seems to like volume haha.
A coach, you say? Sweet! I don’t recall reading if you have done any meets yet, if so or even if not…when are you going to do one?
[quote]inkaddict wrote:
A coach, you say? Sweet! I don’t recall reading if you have done any meets yet, if so or even if not…when are you going to do one?
[/quote]
Aye, a coach. I figure I may as well make use of my school’s PL team/coach.
Nah I don’t have any particular dates set for a meet. I’m thinking of doing one this fall, but who knows. I want to feel ‘ready’, but at the same time I doubt I’ll ever feel ready.
[quote]AquaCruzer wrote:
I want to feel ‘ready’, but at the same time I doubt I’ll ever feel ready.[/quote]
You won’t, so just do one! You’ll learn a lot and have a bar set for your meet after that one, and the one after that, and after that (see where I’m going here?)
LWI
[quote]inkaddict wrote:
[quote]AquaCruzer wrote:
I want to feel ‘ready’, but at the same time I doubt I’ll ever feel ready.[/quote]
You won’t, so just do one! You’ll learn a lot and have a bar set for your meet after that one, and the one after that, and after that (see where I’m going here?)
LWI[/quote]
Haha, I guess I better get the ball rollin’ then. But I do want to at least total 1000, ideally qualify for college nationals w/ at least 1275.
[quote]AquaCruzer wrote:
[quote]inkaddict wrote:
[quote]AquaCruzer wrote:
I want to feel ‘ready’, but at the same time I doubt I’ll ever feel ready.[/quote]
You won’t, so just do one! You’ll learn a lot and have a bar set for your meet after that one, and the one after that, and after that (see where I’m going here?)
LWI[/quote]
Haha, I guess I better get the ball rollin’ then. But I do want to at least total 1000, ideally qualify for college nationals w/ at least 1275.[/quote]
I wanted to at least total 1000, gains stopped coming and that went out the window, but I don’t care. My next meet, I’ll break 1000 or die trying!
sweet, I’d love to work with a coach…as long as he’s good - can’t be a bad thing!
Great work mate
[quote]AquaCruzer wrote:
[quote]Nikki9591 wrote:
Aqua, I think you’re King of Volume. You just hide it by grouping the sets together lol
Let’s see though, 6 sets of RDLs, 8+ some sets of DLs and like, a BAJILLION sets for bench press.
Of course coming from me, this isn’t a bad thing lol
Awesome work. Seems like a good day with the cereal and nap and the test.[/quote]
In my defense I did not ‘design’ this workout, my PL coach did. And I’m not surprised he gave me such a workout because in talking with him he seems to like volume haha.[/quote]
Your coach is very cool for encouraging this much volume. I like it!
LOL at calling him loud. HAHAHA
[quote]inkaddict wrote:
I wanted to at least total 1000, gains stopped coming and that went out the window, but I don’t care. My next meet, I’ll break 1000 or die trying![/quote]
Yeah, 1000 or bust lol.
[quote]Adam-F wrote:
sweet, I’d love to work with a coach…as long as he’s good - can’t be a bad thing!
Great work mate[/quote]
Thanks! I sure hope working with him won’t hurt.
[quote]Nikki9591 wrote:
Your coach is very cool for encouraging this much volume. I like it!
LOL at calling him loud. HAHAHA[/quote]
I suppose haha. I’m already sorta missing being able to just wing it.
Lol I didn’t actually mean to call him loud, but he kinda is an ‘in your face’ kind of person haha.
Thursday 4/28/11
Band face pulls (w/ EFS mini band)
A bunch
BB curls
somexsomex65
Short session to just get extra work done. Seems to have helped with the right elbow and shoulder.
Friday 4/29/11
Kicked things off with 3 cups of oats and half a pound of beef jerky. Man I was hungry and tired going in.
EDIT: this was the first time I can remember being really tired, as in no energy not as in I just did a 20 rep breathing squat set, before and during the session
Squat
somexsomex135
5x155
2x4x185
2x3x215
4x3x230
Bench press
somexsomex95
5x135
2x4x160
2x3x185
4x3x200
Front squat
somexsomex135
2x6x185
Took some time to find my groove while squatting. Sort of found it with the 4x3x230, even then still iffy. After the squats I was feeling pretty tired and unfocused.
After a few sets, I started to find my benching groove. The main thing that helped was really squeezing my lats. Once I did that, the weight felt lighter and seemed to catapult off my chest. Getting that down helped with my focus and energy.
Meh, was looking forward to the front squats but wasn’t having it. They just felt off, not heavy, but just not right technique-wise so cut it short and decided to forgo floor pressing. My elbow and shoulder could use the rest anyways.
Besides being rather drained prior to today’s session, I think I just need to get more accustomed to the volume and doing both upper and lower body lifts in one session. Hopefully my work capacity will increase and I’ll get more used to it. If anything I think I need to get work capacity for my lower body lifts to increase if that makes sense. While my pressing seems relatively alright.
Wow what a pre-workout meal. I like it lol
I just started really squeezing the lats, it does make a big difference. Probably why I actually like benching now.
[quote]Nikki9591 wrote:
Wow what a pre-workout meal. I like it lol
I just started really squeezing the lats, it does make a big difference. Probably why I actually like benching now.[/quote]
Yup pre-workout meal :). But only because I really didn’t eat as well as I should have during the day.
Squeezing the lats, makes a HUGE difference haha.
Man I’m glad it’s the weekend. Time to chillax and then…lots of work.
If you really want to SPECIALIZE your back, I’d suggest doing a bodybuilding day like Bug suggested. On top of that, do eccentric-less training maybe twice a week. It’s really easy to make your own sled out of an old tire and some blast straps. Throw some plates in it from your power rack and you’re golden
This will also increase your work capacity. Double win!
[quote]AquaCruzer wrote:
Friday 4/29/11
Kicked things off with 3 cups of oats and half a pound of beef jerky. Man I was hungry and tired going in.
EDIT: this was the first time I can remember being really tired, as in no energy not as in I just did a 20 rep breathing squat set, before and during the session
Squat
somexsomex135
5x155
2x4x185
2x3x215
4x3x230
Bench press
somexsomex95
5x135
2x4x160
2x3x185
4x3x200
Front squat
somexsomex135
2x6x185
Took some time to find my groove while squatting. Sort of found it with the 4x3x230, even then still iffy. After the squats I was feeling pretty tired and unfocused.
After a few sets, I started to find my benching groove. The main thing that helped was really squeezing my lats. Once I did that, the weight felt lighter and seemed to catapult off my chest. Getting that down helped with my focus and energy.
Meh, was looking forward to the front squats but wasn’t having it. They just felt off, not heavy, but just not right technique-wise so cut it short and decided to forgo floor pressing. My elbow and shoulder could use the rest anyways.
Besides being rather drained prior to today’s session, I think I just need to get more accustomed to the volume and doing both upper and lower body lifts in one session. Hopefully my work capacity will increase and I’ll get more used to it. If anything I think I need to get work capacity for my lower body lifts to increase if that makes sense. While my pressing seems relatively alright.[/quote]
I’m the same way as far as finding a “groove” on bench. Usually my 3rd or 4th set feels easier than my first, just due to getting into it.
Holy volume. That’s like 9 sets on both squats and bench. Nice Squats!