[quote]USF74 wrote:
10 stretch and PVC roller
[/quote]
I’ve progressed onto the PVC roller aswell. I find it’s much better (harder) for the legs, but I found out the hard way not to use it on my lower back. Too many boney bits to bruise.
[quote]FarmerBrett wrote:
[quote]USF74 wrote:
10 stretch and PVC roller
[/quote]
I’ve progressed onto the PVC roller aswell. I find it’s much better (harder) for the legs, but I found out the hard way not to use it on my lower back. Too many boney bits to bruise.[/quote]
I have low back issues and I love the PVC on it. Never had any bruising from it. What size PVC do you use?
[quote]FarmerBrett wrote:
[quote]USF74 wrote:
10 stretch and PVC roller
[/quote]
I’ve progressed onto the PVC roller aswell. I find it’s much better (harder) for the legs, but I found out the hard way not to use it on my lower back. Too many boney bits to bruise.[/quote]
I have low back issues and I love the PVC on it. Never had any bruising from it. What size PVC do you use?
Sunday training
Flat bench
135x10 2 sets
225x5
275x1
295x1
315x1
335x1
355x1 got 3
Dips
BWx10 5 sets
kroc rows
120x25
Pull ups with monster minis for help
Various grips for 5 sets of 8
leg raises
3 sets of 12
Weight monday morning 338
Sunday training
Flat bench
135x10 2 sets
225x5
275x1
295x1
315x1
335x1
355x1 got 3
Dips
BWx10 5 sets
kroc rows
120x25
Pull ups with monster minis for help
Various grips for 5 sets of 8
leg raises
3 sets of 12
Weight monday morning 338
[quote]USF74 wrote:
[quote]FarmerBrett wrote:
[quote]USF74 wrote:
10 stretch and PVC roller
[/quote]
I’ve progressed onto the PVC roller aswell. I find it’s much better (harder) for the legs, but I found out the hard way not to use it on my lower back. Too many boney bits to bruise.[/quote]
I have low back issues and I love the PVC on it. Never had any bruising from it. What size PVC do you use?[/quote]
That’s a very good point. I use a bit of underground drainage pipe 4" diameter and thinking about it the smaller the diameter the more concentrated and small the area of contact. That probably explains it.
Wednesday training
Squats
135x5 2 sets
225x3
275x3
315x3
335x3
365x3
385x3 got 6 had a few more
SLGM
185x8 3 sets
side raises
120x20 2 sets
I need to video myself to see if I’m hittng depth.
Saturdays training on Sunday
Between 12 hrs at work and watching my son play Basketball I did not lift saturday.
OHP
BarX10 2 sets
95x10
135x1
155x1
185x1
205x1
225x1 got 2
135x12 3 sets
Face pulls
2 monster mini’s x12 3 sets
Saturdays training on Sunday
Between 12 hrs at work and watching my son play Basketball I did not lift saturday.
OHP
BarX10 2 sets
95x10
135x1
155x1
185x1
205x1
225x1 got 2
135x12 3 sets
Face pulls
2 monster mini’s x12 3 sets
Thursday Bench
Flat Bench
135x10 2 sets
225x5
275x5
295x5
315x5 got 8
kroc rows
120x21
dips
5sets of 10
assisted pull ups multiple grips
5 sets of 6
leg raised
4 sets of 12
Sunday
Squated today a videod it. Not good. I am not getting close to low enough. I have some serious work to do to correct this. 1) need to get more flexibility in my hips 2) Need to learn to sit back 3) Build a Box for box squats witch I believe will help me with the sitting back.
I will try to get the videos posted if I can figure out how to do it I’m sure I’m doing other things wrong as well.
10 min stretching PVC rolling
Squat
135x5 2 sets
225x5
275x5
315x5 4 sets keep looking a video and getting mad then going again and try to get lower and all I was accomlishing was bending my torso over farther kind of a squat/GM combo.
GM’s
225x8 3 sets.
[quote]USF74 wrote:
Sunday
Squated today a videod it. Not good. I am not getting close to low enough. I have some serious work to do to correct this. 1) need to get more flexibility in my hips 2) Need to learn to sit back 3) Build a Box for box squats witch I believe will help me with the sitting back.
I will try to get the videos posted if I can figure out how to do it I’m sure I’m doing other things wrong as well.
10 min stretching PVC rolling
Squat
135x5 2 sets
225x5
275x5
315x5 4 sets keep looking a video and getting mad then going again and try to get lower and all I was accomlishing was bending my torso over farther kind of a squat/GM combo.
GM’s
225x8 3 sets.[/quote]
It’s very common to vid your squats and find out they’re not quite as deep as you thought. I found exactly the same thing last autumn.
The box idea sounds good. Start with a box you can reach and then every so often lower it an inch or so as your flexibility increases.
This is something UN42 suggested on another thread, sounds like it could be worth a try.
“I found to get deeper in mine, I picked a weight I knew I could squat 10 times, 135. I would drop down in the hole and just stay there. I would let the weight on my back do the work of strething everything. It took about a month, maybe a little more, but my squat got deeper”.
[quote]FarmerBrett wrote:
[quote]USF74 wrote:
Sunday
Squated today a videod it. Not good. I am not getting close to low enough. I have some serious work to do to correct this. 1) need to get more flexibility in my hips 2) Need to learn to sit back 3) Build a Box for box squats witch I believe will help me with the sitting back.
I will try to get the videos posted if I can figure out how to do it I’m sure I’m doing other things wrong as well.
10 min stretching PVC rolling
Squat
135x5 2 sets
225x5
275x5
315x5 4 sets keep looking a video and getting mad then going again and try to get lower and all I was accomlishing was bending my torso over farther kind of a squat/GM combo.
GM’s
225x8 3 sets.[/quote]
It’s very common to vid your squats and find out they’re not quite as deep as you thought. I found exactly the same thing last autumn.
The box idea sounds good. Start with a box you can reach and then every so often lower it an inch or so as your flexibility increases.
This is something UN42 suggested on another thread, sounds like it could be worth a try.
“I found to get deeper in mine, I picked a weight I knew I could squat 10 times, 135. I would drop down in the hole and just stay there. I would let the weight on my back do the work of strething everything. It took about a month, maybe a little more, but my squat got deeper”. [/quote]
Thanks for the advice FB. I like the Idea of finding a weight you can get in the hole with and staying there. Is that something you do when warning up? If I could get my squat half as low as you do I would be happy. If you were haveing depth issues I would say you have solved it and then some you have a monster ATG squat!
To be honest I cant blame a lack of flexibility for my depth issues, it just turned out that what I thought was parallel was actually a couple of inches high. It’s pretty much impossible to judge yourself without filming. Now, so there is no doubt I just squat 'til I “bottom out”. I had to lower the weight for a while and work back up but it didn’t take that long.
The sitting in the hole idea is Username42’s not mine. If you check out his thread or PM him I’m sure he could help you as he’s been dealing with the same issue.
[quote]USF74 wrote:
Hello my name in Andy I have been a lurker on this site over the years never have posted. I trying to put a full year of training together (something I have not been able to do since my days of playing football). The reason I never seem to be able keep up with my training is Iâ??m the king of excuses. So I figured if I start posting a log and tracking my results I will stop with the excuses. Background: 37 years old stand 6 feet 5 inches and currently weigh 357 lbs. I played college football and completed in Track and field at the University of Sioux Falls in South Dakota. Iâ??m married with two kids and work in the transportation industry and do not work normal hours. I have a home gym and various strongman implements. My goals are just to drop some body fat and put a solid year of training together. I like Wendlerâ??s 5/3/1 program and will be using it for now. Iâ??m sure I have left some info out so feel free to ask questions.
Monday 1/3/10
Weight 357
Bench day
Flat Bench
135x10 2 sets
225x10
275x5
295x5
315x6 (Had another one in me but 6 is what I wanted)
Dips
BWx 8x 4sets
Bent over Rows
225x8x 3 sets
Leg raises
10x 3 sets
Pushdowns with 2 monster mini bands
20x 2 sets
[/quote]
Numbers that make me envious 
Welcome
Been a little under the weather lately finally got back under the bar today
Bench press
135x10 2 sets
225x3
275x3
295x3
315x3
340x3 got 6
kroc rows
121x25
assisted chins
5 sets of 6
dips
5 sets of 10
leg raises
3 sets of 12
feels good to be feeling good again