[quote]AquaCruzer wrote:
Seems like my DLing goes in a hit or miss fashion. One session will be good, but will be followed by a crummy session or two. I’ll have to keep an eye out for this. If a trend like this does continue I’ll either have to DL less and/or make sure to quit while I’m ahead.[/quote]
Story of my life, but probably twice as bad as your case LOL.
@jake_j_m: well the numbers may make it look complicated, but it’s really not. Just a way to objectively gauge how hard a set was.
@justice: probably lol
[quote]AquaCruzer wrote:
@jake_j_m: well the numbers may make it look complicated, but it’s really not. Just a way to objectively gauge how hard a set was.[/quote]
Are you literally just saying how hard the set was out of 10 then?
[quote]jake_j_m wrote:
[quote]AquaCruzer wrote:
@jake_j_m: well the numbers may make it look complicated, but it’s really not. Just a way to objectively gauge how hard a set was.[/quote]
Are you literally just saying how hard the set was out of 10 then?[/quote]
More or less.
Effing strong work in here, Brosephine. Keep this shit up, and you’ll have an elite total your first meet, lol!
Haven’t popped in here for a while…still looking good!
I have just ordered the RTS manual…be interesting to see how you get on.
@ink: I appreciate it! An elite total would be awesome regardless of how many meets it takes to achieve haha.
@adam-f: thanks man! I’ve been lurking in your log, great stuff as usual.
Personally, I’m really glad I decided to purchase the RTS manual. A great read for certain.
RTS - Volume block: Week 3, Day 3
Friday 12/16/11
SSB squat (counting the bar as 45)
3x245 @8
3x245 @8 better this time
3x245 @8
3x245 @8
3x255 @8
3x255 @8
3x265 @8 whoa, sets are feeling progressively easier
3x275 @8
3x285 @8.5 PR? prob just getting used to the SSB
3x285 @9
30 lifts @ ~73-85%, daily max: ~335
These felt harder than the last time, at least to begin with. But as more sets were performed things started to pick up. I’m probably getting used to the movement, so no real PRs. Really felt my back and abs putting in work.
CGish Incline press (w/ Fat Gripz, staggered w/ band pull aparts)
3x225 @7.5
3x235 @8
3x235 @8
3x235 @8.5
3x235 @9
15 lifts @ ~81-85%, daily max: ~275
Good stuff. If I had to say where my sticking point is for this lift, I would say lockout. So far that’s where the lift has slowed down and where I’ve had to grind. I mention this b/c I usually have no problem w/ lockout, typicaly off the chest.
Apparently for Christmas I’m heading out of town for a few days, so instead of finishing the volume block this weekend and moving on to the intensity block, I’ll add another week to the volume block and try to make it so that a short deload is acceptable.
Out of curiosity, what does the SSB add or take out of the mechanics of the squat? I know it makes it harder, but am not sure exactly why…
[quote]phlegms wrote:
Out of curiosity, what does the SSB add or take out of the mechanics of the squat? I know it makes it harder, but am not sure exactly why… [/quote]
Because of the way the bar is shaped it shifts the weight in further in front of you than a straight bar. This causes the weight to constantly try to fold you over, so you have to really fight to stay upright and prevent from doing a kind of squat-GM. Since you’re fighting the weight from folding you over it tends to really work your back and abs, I’ve definitely noticed this.
After two sessions with it I’ve also noticed that I can’t get my back quite as tight as I normally would with a straight bar because of the hand placement. Speaking of hand placement, the SSB’s handles make it so there isn’t as much stress on the shoulders. Which in the long term is great, especially if you’re benching and low bar squatting a lot.
I’ve also noticed that it doesn’t fatigue my legs as much a regular squatting, mainly because it works my back a lot more and therefore the weak link is my back.
I hope that helps 
To the say the least, I’m really happy I got this.
[quote]AquaCruzer wrote:
[quote]phlegms wrote:
Out of curiosity, what does the SSB add or take out of the mechanics of the squat? I know it makes it harder, but am not sure exactly why… [/quote]
Because of the way the bar is shaped it shifts the weight in further in front of you than a straight bar. This causes the weight to constantly try to fold you over, so you have to really fight to stay upright and prevent from doing a kind of squat-GM. Since you’re fighting the weight from folding you over it tends to really work your back and abs, I’ve definitely noticed this.
After two sessions with it I’ve also noticed that I can’t get my back quite as tight as I normally would with a straight bar because of the hand placement. Speaking of hand placement, the SSB’s handles make it so there isn’t as much stress on the shoulders. Which in the long term is great, especially if you’re benching and low bar squatting a lot.
I’ve also noticed that it doesn’t fatigue my legs as much a regular squatting, mainly because it works my back a lot more and therefore the weak link is my back.
I hope that helps To the say the least, I’m really happy I got this.[/quote]
That sounds awesome, so its kind of like front squatting but with less of a quad emphasis?
@phlegms: I suppose you could think of it that way.
Did some mobility work today. Was planning on reverse band benching and deficit pulling, but figured I’d do some extra mobility stuff and wait until tomorrow to lift. Gahd I really need to work on my posterior chain mobility. Actually mobility in general.
I would like to perform some partner mobility work with your girlfriend, Melanie Iglesias.
[quote]bugeishaAD wrote:
I would like to perform some partner mobility work with your girlfriend, Melanie Iglesias.[/quote]
die plz.
Satuday 12/17/11
Today is me starting a sort of transition block where I just do whatever. Doing this b/c I’ll be heading out of town for a few days and would prefer to wait to start the intensity block.
Upon beginning the intensity block I’ll add a session to do things I haven’t already done (i.e. back work, abs, maybe some arms).
Reverse band pulls
3x385 @8
3x385 @8
3x385 @8
3x405 @8.5
3x405 @8
3x405 @8
18 lifts @ ~76-80%, daily max: ~505
Recently pulls have rather sucked, mainly b/c I’ve been using too much lower back. Finally figured out that I need to sit back more before initiating the pull. I think I’ll need to start doing shrugs and other assortd upper back work.
BB curlz (w/ Fat Gripz)
50x55
Ouch.
I’ve noticed that whenever a holiday rolls around and family comes pouring in, I find myself with a lack of motivation to train and an insatiable appetite for crap food.
Tuesday 12/20/11
Bench press
Worked up to:
1x295 @8
1x315 @9 wootz 20 lbs PR
2x12x225 @10 EDIT: brought my grip in a bit here, felt more ‘powerful’, I’ll have to try this in the future
Pretty stoked to finally get a 3 plate bench. Need to continue hammering the paused work. Should work wonders.
3 plates is an awesome benchmark to achieve. Brilliant work man
[quote]AquaCruzer wrote:
Pretty stoked to finally get a 3 plate bench.[/quote]
I’m assuming you’re now going to join the race to 405.
[quote]jake_j_m wrote:
3 plates is an awesome benchmark to achieve. Brilliant work man[/quote]
I appreciate it man
[quote]spar4tee wrote:
[quote]AquaCruzer wrote:
Pretty stoked to finally get a 3 plate bench.[/quote]
I’m assuming you’re now going to join the race to 405.[/quote]
Mos def
[quote]AquaCruzer wrote:
[quote]spar4tee wrote:
[quote]AquaCruzer wrote:
Pretty stoked to finally get a 3 plate bench.[/quote]
I’m assuming you’re now going to join the race to 405.[/quote]
Mos def[/quote]
You’ve got work to do … if you want to win
[quote]spar4tee wrote:
You’ve got work to do … if you want to win[/quote]
Putting in work is the fun part.