@phlegms: thanks man! Didn’t exactly feel strong, but I’ll definitely smash 425
@SamMcLoughin: haha, you probably didn’t board the fastest of gain trains, but happy to have you aboard.
Squat mobility work:
I do the last one with band distraction before all my squats. It opens up the bottom like crazy, and I always stay tight in the TFL/glute medius area. I don’t like to stay in it for as long as he does though. I get lazy feeling, so I bounce around a little more, make change as quick as possible.
Week 1 - Monday 1/30/12
Moblity, stretching, warming up and the like.
Squat Goal: x2 @9, 10%
2x315 @7.5
2x345 @8.5 —> bad setup led to a bad set
2x365 @9
2x325 @8
2x325 @8.5 —> wrists are starting to hurt
2x325 @8.5
2x325 @8.5
2x325 @8.5—> stop here b/c I don’t feel like snapping my wrists
Overall content with how squatting went. Wrist pain aside, I felt like I could’ve kept on squatting for a number of sets. More shoulder mobility should help with wrist pain.
Suspended SSB GM (bar at belly button) Goal: x6 @9
6x135 @8
6x155 @9
3x185 @9.5 —> for some reason I felt compelled to do this set. Probably should have done that.
Humbling death. I’ll slowly but steadily add more sets/volume with these.
Ab wheel rollouts
3x8
Meh, elbows/biceps sorta hurt while doing these.
No wrist wraps for squatting? Wrist pain is the only reason I wear them.
[quote]grettiron wrote:
No wrist wraps for squatting? Wrist pain is the only reason I wear them. [/quote]
But i wanna be a RRRAAAAWWWW lifter lol. I should probably get a pair until I’ve acquired some better shoulder mobility.
[quote]grettiron wrote:
No wrist wraps for squatting? Wrist pain is the only reason I wear them. [/quote]
x2, I wear them when my wrists feel funny squatting. My wrists always hurt benching…
[quote]AquaCruzer wrote:
[quote]grettiron wrote:
No wrist wraps for squatting? Wrist pain is the only reason I wear them. [/quote]
But i wanna be a RRRAAAAWWWW lifter lol. I should probably get a pair until I’ve acquired some better shoulder mobility.[/quote]
Shoulder mobility, eh? I always chalked it up to girly-man wrists.
[quote]grettiron wrote:
[quote]AquaCruzer wrote:
[quote]grettiron wrote:
No wrist wraps for squatting? Wrist pain is the only reason I wear them. [/quote]
But i wanna be a RRRAAAAWWWW lifter lol. I should probably get a pair until I’ve acquired some better shoulder mobility.[/quote]
Shoulder mobility, eh? I always chalked it up to girly-man wrists.[/quote]
Girly-man wrists is always a possibility.
Shoulder mobility as in better external rotation:
Good stuff, like the look of the suspended good mornings. How do you find them?
[quote]phlegms wrote:
Good stuff, like the look of the suspended good mornings. How do you find them?[/quote]
They are quite awesome. I think the height I have them set up is good, but may have to experiment in the future. If I keep the weight lightish, where I don’t need to cheat the weight up, I feel my hammies in addition to my back doing work. But if I just throw form to the wind all lower back. Either way I need to work my post chain. Plus it feels like my head is being ripped off.
[quote]AquaCruzer wrote:
if I just throw form to the wind all lower back[/quote]
story of my life
IN! 1 Thread + 22 pages late… but I’m in dammit!
Wrist AND forearm wraps on squats FTW!
[quote]TheTexican wrote:
IN! 1 Thread + 22 pages late… but I’m in dammit!
Wrist AND forearm wraps on squats FTW![/quote]
Better late than never lol
Nothing worth logging today. Planned on benching, but was stopped by some rather sharp left elbow pain. Proceeded to try and deadlift but was shut down once again due to my left bicep feeling like it was gonna rip.
Friday 2/3/12
Moblity, stretching, warming up and the like.
Pause Bench press
1x5x155
2x4x185
2x3x225
5x3x235
Geezus, left elbow/bicep was hurting. Pushed through the 1st round of benching, but wasn’t able to get past squat warm ups.
Instead did:
Band pull aparts x a lot
Curls x a lot
The curls seemed to help. I guess it’s about time I make it a point to do curls.
Just iced the area in pain and it is feeling better. The elbow/bicep was feeling better minutes after the pump inducing curls. I’ll have to try doing curls at the beginning of a session to get blood into the area and see how that works out.
I added hammer curls on a lot of sq/DL days and it seems to help a lot. I do mine at the very end.
Volume Block - Week 1
Sunday 2/5/12
Moblity, stretching, warming up and the like.
Squat
Goal: x3 @9, 10-11%
3x365 @8.5 —> PR? aside from the left elbow, felt amazing
3x335 @8 —> stopped here b/c of the elbow
Pretty frustrated about the elbow pain. In the meantime, I’ll just SSB squats since they don’t require much shoulder/elbow mobility. Obviously I’ll continue with the shoulder mobility work.
Suspended SSB GM (bar at belly button height)
Goal: x6 @9, 10-11%
6x135 @8.5
6x155 @9 —> quite a butt fugly set, needed to be tighter
6x135 @8.5
6x135 @8 —> trying to make your eyes burst by creating intraabdominal pressure sure makes a set ‘easier’
6x135 @9
These may not have looked very pretty, but they definitely hit the back hard.
Standing Band crunches
3 sets
Would’ve preferred to have done ab wheel rollouts but elbow pain kept me from doing so.
Dude those squats were a grinder. Looked more like @9-10. It also looks like you almost pause in the bottom. I think you would benefit a lot from squats x2-3 @7-8 working on bouncing out of the bottom faster. Your a hell of a grinder, Mike suggests this for grinders (based of FCA). I’ve been doing the same for my DL.