Good work, MCL. I got some good feedback from meat on my bench form from this morning and it sounds like we are working on the same things with elbows, traps touching, and arch. I never realized how complicated pushing a weight up and down really is. [/quote]
yeah, I saw that. In fact, it was his feedback that spurred me to pay extra attention to my form. Particularly my leg placement, since I have the same problems you seem to with my bench. But those elbows flaring out are going to kill me one of these days if I don’t get them under control!
Accessories:
3x10 DB kroc rows @90 (w/straps. Sadly, this is the biggest DB in the gym. I’ll have to switch to BB rows.)
3x10 incline DB bench press @40 each.
a few …hell, I don’t know what to call them. Cable machine with arms out to the side, keeping arms straight, moving them together in front of me. And some more on the non-cable machine with the same motion.
I seem to require a lot of volume to actually fell anything significant in my chest. My bis/tris, delts, lats, and traps usually get pumped, but I rarely feel anything in my chest.
Took care to keep my elbows way in and my shoulders depressed (and back, with traps touching) and keeping a good arch. I’m hyperaware of my shoulders now that I’ve gone through the whole rotator cuff thing. Made it through the entire day without a twinge, and I’d like to keep it that way.
Weight: 250. I’m going to drop the whole milk after this weekend, and tighten up my diet to take some of this fat off I’ve been packing on the past 3 months. I should be able to get back down to 230 without significant muscle loss.[/quote]
Nice rep out at 175 mcl, I think I’m falling behind…
Squats felt very solid today. I was tight, form was good, and depth was there. I probably could have cranked out another rep or two on the money set, but I didn’t push myself, and I should have. I have a problem with not pushing myself hard enough.
Weight: 250
Bit of a twinge in the right shoulder from the GMs, but seems ok now.
Squats felt very solid today. I was tight, form was good, and depth was there. I probably could have cranked out another rep or two on the money set, but I didn’t push myself, and I should have. I have a problem with not pushing myself hard enough.
Weight: 250
Bit of a twinge in the right shoulder from the GMs, but seems ok now.[/quote]
Nice PR! I hit 270 next squat day on my 5-3-1 week. I guess I have something to shoot for now.
Squats felt very solid today. I was tight, form was good, and depth was there. I probably could have cranked out another rep or two on the money set, but I didn’t push myself, and I should have. I have a problem with not pushing myself hard enough.
Weight: 250
Bit of a twinge in the right shoulder from the GMs, but seems ok now.
Nice PR! I hit 270 next squat day on my 5-3-1 week. I guess I have something to shoot for now.[/quote]
Everyone here gives the rest of us things to shoot for.
You know, the good thing about the rotator cuff injury is that it really highlights when and where my form is bad. Like flaring my elbows on military presses. Or at the very top of my pullups. Or pretty much all of my dips.
military press: 10@bar, 10@65, 3@85, 3@95, 11@110.
BBB: 5x10@85
Accessory:
40x1 pullups
10x4 dips (these really hurt today, and I had to be extra-careful with the shoulder)
warmdown: 10 wallslides, 10 front raises@10, 10 lat raises@10.
Weight: 250. First day without the whole milk. I should shed 10lbs fairly quickly. Which is good, since I have another hydrostatic body comp test on Oct 8.
that is a good way to look at an injury- tendonitis is the same way,
forcing cleans, or not keeping your wrists or elbows directly under the bar,
it lets you know…
It’s amusing. Two cycles ago, the weight I used today for my BBB work was my max-effort lift on my 5-3-1 day.
Cycle 4, Week 2, Day 2
Warmup: 10 wallslides, 10 YTWLs, 10 cable pulls
DL: 10@135, 5@185, 3@260, 3@295, 7@335 (PR)
Accessory:
5x10 hanging leg raises
rack pulls from below knees: 2@365, 1@405, 1@455 (PR. I don’t count the last time I did rack pulls, because they were from above the knee. Today’s were from the bottom pin on the power rack.), FAIL@500, FAIL@475.
I’m amazed at the difference 20 pounds can make. 455 went up for me like it wasn’t even there, but I could only just lift 475 off the pins before I had to put it down.
BBB: 5x10@260.
Paid particular attention to keeping my shoulders directly over the bar, which forced me to sit back a lot more from the floor, and in turn made me feel the work in my traps and neck, rather than my shoulder. It also helped a great deal with the back pain I tend to get halfway through my DL sets, and it completely eliminated the lower back rounding I usually get when I’m getting really tired. It’s damn near impossible to round your back when you’re keeping your shoulders back over the bar like that. Thanks again, Meat!
Weight: 250. Watching the carbs, waiting for the weight to start going down. I expect to see a few fewer pounds by Friday.
Looks like we pull on the same day, and today was my 3-3-3 day. All I can say is wow, 260 for the BBB work is huge. I was gassed and almost passed out today using 235. Good work.
supersetted with: BB Rows: 5x10@185. I seem to feel these more in the traps than the lats while doing them, but now, a couple hours later, I’m starting to feel them in my lats, particularly my lower lats.
Alpha Male basically boosts free testosterone, which equates to more agressiveness in the gym, for me. And a higher libido, as if I needed that. But my girlfriend doesn’t complain!
[quote]mcl wrote:
Alpha Male basically boosts free testosterone, which equates to more agressiveness in the gym, for me. And a higher libido, as if I needed that. But my girlfriend doesn’t complain![/quote]
As someone who tried it just a couple of months back, I can tell you that it made a difference for me. I have no idea if it actually boosted my T. I do know that I felt better, libido went up and some of my workout aggression returned.
I didn’t notice anything for the 1st week and a half. My bench and squat PRs came during the last week and a half that I was using it. I have yet to duplicate those numbers. I just felt stronger.
When I stopped taking it (the impending bloodwork) I DEFINITELY noticed that I was off it.
I will be ordering more this weekend!
Mmmn, I love In-n-Out. Been a while since I had access to one. And good squatin’. How are you liking Zerchers for accessory work? I have been running BBB with front squats, then finishing the day working up to a single Zercher. I don’t like doing many reps with Zerchers cause they hurt my arms.
