Neural charge workout
Monday 1/17/11
One arm DB snatch
some x some x 50
Squat
some x some x 135
One arm DB push press
some x some x 50
Vertical jump
some x some x BW
Figured I’d do a neural charge WO this morning to get ready for my missed DL session that I will do later in the afternoon. One arm DB snatches are crazy fun to do 
While doing one arm DB push presses, I noticed that I my left is noticeably weaker than my right. Definitely need to address this.
I need to keep up with my neural charge sessions 
but I’m usually doing something active on those days anyway so it’s no big deal
I’ll try to get a video of my tire sled today for ya. That will give me motivation to actually use it lol, the weather here hasn’t been great lately so I’ve been slacking.
[quote]ashylarryku wrote:
I need to keep up with my neural charge sessions but I’m usually doing something active on those days anyway so it’s no big deal
I’ll try to get a video of my tire sled today for ya. That will give me motivation to actually use it lol, the weather here hasn’t been great lately so I’ve been slacking.[/quote]
Same here. If I don’t do a neural charge WO I just do pull ups.
Sweet. I figure I should get myself a tire and use my new blast straps to pull it.
Nice picture 
Looking forward to the DL workout…
You best pull a PR brotha!
@Nikki: Why thank you Hope I didn’t keep you waiting for too long 
@pbclax: Good thing I did haha
Cycle 3, Week 3, Day 4
Monday 1/17/11
Deadlift
5x240
3x275
10x305 (1RM of 405) PR
5x275
5x240
Shrugs
10x225
20x135
20x135
I guess better late than never haha. As per ashylarryku’s advice, I decided to warm with squats instead of DLs. I also decided to throw in some one arm DB snatches. I think I’ll keep this warm up, at least in the near future. This warm up didn’t fatigue my lower back as much, which has been a problem lately.
For my DLs I tried to tweak my technique by lower my hips more and by bringing my legs a bit closer to the bar so that my shins would touch the bar as I go down to reach the bar. After today, I think the tweak helped reduce lower back fatigue and made me use more of my legs as opposed to my back. But I feel I didn’t do a good enough job of lower my hips and having my hips and shoulders rise at the same rate. I suppose with time I’ll get more accustomed to this minor tweak. Overall I’m pretty happy considering I hit a PR haha. During that PR set my grip was the main limiting factor, with my lower back being second. Then again technique work may help with the lower back.
I already have an exercise to help with my grip, I need to find one that will help with my lower back. Any ideas?
I decided to hold off on extra work in the form of RDLs/DLs since earlier in the day I some really dense wood furniture for my aunt and uncle.
I experimented a bit the a hook grip while doing shrugs. Unfortunately my grip was more fried than I would’ve have liked so I really wasn’t able to use heavier weights.
Thankfully this week is a deload week, so my delayed DL session wasn’t too problematic. Now time to rest, eat, grow, get back on schedule, and…get ready for the start of classes tomorrow.
EDIT: Forgot to mention that this new tweak made the bar feel like a cheese grater on my shins haha. Also on my PR set, my grip only had 10 reps but I’m pretty sure that my hammies, back, glutes, etc. had a few more reps in the tank.
I have found that doing touch and go deadlifts really utilize grip alot more, maybe try pausing the reps on the floor. In my recent deadlift vid, you can see I touch and go my first five reps and then reset on each to pull the next 6 for the reps. Doing it this way really hits the muscles hard and keeps the grip to a minimum as the limiting factor. Nice PR man!
[quote]pbclax1 wrote:
I have found that doing touch and go deadlifts really utilize grip alot more, maybe try pausing the reps on the floor. In my recent deadlift vid, you can see I touch and go my first five reps and then reset on each to pull the next 6 for the reps. Doing it this way really hits the muscles hard and keeps the grip to a minimum as the limiting factor. Nice PR man![/quote]
Thanks! That’s interesting. I’ll definitely keep that in mind and see how that goes.
Congrats, PR everyday in here.
What do you want the exercise to do for your back? Make it stronger, prepare it for DLs?
[quote]Nikki9591 wrote:
Congrats, PR everyday in here.
What do you want the exercise to do for your back? Make it stronger, prepare it for DLs?[/quote]
Thanks :). But not quite everyday.
My lower back only feels fatigued when I do DLs, so I’d want to prepare my lower back for DLs. But who wouldn’t want to get stronger? I know I do.
I like plate/DB swings to warm up for lower body work.
For strength, rack pulls are probably the best for my erectors. Next to DLs, GMs and pull throughs.
I had a lot of lower back problems so that’s just what worked for me.
[quote]Nikki9591 wrote:
I like plate/DB swings to warm up for lower body work.
For strength, rack pulls are probably the best for my erectors. Next to DLs, GMs and pull throughs.
I had a lot of lower back problems so that’s just what worked for me.[/quote]
DB swings sound like a good idea for warming up. Rack pulls also seem like a good idea. I could just kill two birds with one stone by doing rack pulls. Your advice is much appreciated, thanks
Cycle 3, Week 4, Day 1
Tuesday 1/18/11
Bench press
5x5x135
Band pull aparts (staggered w/ BPing)
a bunch
Inverted rows
I was planning on doing 5x10xBW to get some pulling volume in, but after the first set my grip just wasn’t up to it. So I decided not to push it and just cut it.
Band triceps pushdowns (staggered w/ curling)
lots and lots
BB curl
3x10xbar
Focused on feeling the BPing groove. Pushdown/curl SS pumped some blood into the arms.
I actually wasn’t in the mood to even do this deload WO, but did it and figured it would help clear my mind. The past few days I’ve been feeling uncharacteristically stressed and I’ve only had my first day of class. I suppose after a few more days, it’ll blow off. Just need to get back into the swing of things. I’m guessing I got too used to just having to eat, sleep, and train. Now to throw classes back into the mix
I know! Classes ruin everything
[quote]Nikki9591 wrote:
I know! Classes ruin everything :([/quote]
Haha yeah. I think I’m overly stressing because I’m a rather chillax kind of guy. So feeling stressed is making me feel more stressed lol. Quite a vicious cycle. But a shower, a chat with the parentals, and some dishes sort of helped haha.
Yeah man, dont sweat it. Gotta live day by day. Dont look to the future too much, itll just stress you out. Trust me lol.
[quote]pbclax1 wrote:
Yeah man, dont sweat it. Gotta live day by day. Dont look to the future too much, itll just stress you out. Trust me lol.[/quote]
Haha yeah. Much gratitude for the encouragement haha
Fancy a race to a 4 plate military press? Or a long race to an 8 plate bench?
[quote]Getting Closer wrote:
Fancy a race to a 4 plate military press? Or a long race to an 8 plate bench? :)[/quote]
As a matter of fact I do fancy such a race. Both races actually Although you have quite the leg up on the bench race. But who doesn’t love an underdog story?
Cycle 3, Week 4, Day 2
Wednesday 1/19/11
Squat
5x5x135
Sit ups
5x10xBW