[quote]ecogenx wrote:
This ‘work thing’ gets in the way. Things would be so much easier without it. [/quote]
So true. I spend more time trying to figure out how to avoid it than doing it. If any of you figure out how to (legally) pay the bills without work, please let me in on it!
Good job on those PR’s even with all the work going on. It will be good to get you back in the saddle
[quote]j_willy3 wrote:
Good job on those PR’s even with all the work going on. It will be good to get you back in the saddle[/quote]
Thanks j-willy. It will be nice for things to calm do a bit. Fortunately, this doesn’t happen very often.
Real nice DL and squat PRs LS - shows that the hard training has paid off!
[quote]soldog wrote:
Real nice DL and squat PRs LS - shows that the hard training has paid off![/quote]
Thanks soldog. Speaking of, nice work on your squats!
Funny thing about the bench… I feel strong going into the workout, but then the weights feel heavy. Not surprisingly, this corresponds to the discomfort shooting down my right arm.
I forgot to mention earlier. I have modified my workouts, given the shoulder issue. Instead of my alternating chest/shoulders/tris and legs/back workouts, I am switching to chest/tris, Legs/back and shoulders/whatever I feel like. That will take me down to once a week on the major lifts.
Also, until the shoulder is better, I am only doing flat bench for chest…lots of sets and not exceeding 225#.
I have found the bench I want… http://store.rocksolidfitness.com/product.php?xProd=146&xSec=6
I called and they claim it is good to 1000#. I think I am safe on that…lol.
Hopefully this will alleviate the shoulder stress. Unfortunately, I can’t swing it until next month.
[quote]LittleStrick wrote:
It seems I have lots of catching up to do. We have started installing equipment in the new building and work has been nuts. I have managed to squeeze in my workouts, but haven’t been around the computer much.
Highlights/lowlights of the past week and a half…
Bench is sucking. I am really having issues with the right shoulder. It starts at the top (I think the medial delt) and runs all the way down the outside of my upper arm. I think the screwed up bench is at the root of much of it. During a rep out with 225#, after 12 reps I had to stop and walk myself back into the center of the bench, as I had shifted to the right.
Had a DL PR at 450#. That was +15#.
Also decided, finally, to max on squats. I managed 365# to depth (I explained to my wife what to watch for and what was a good lift). That is a 50# PR from a month or so ago and +180# over the past 3 1/2 months. I think 400# is within range.
Oh yeah, I tried Zerchers for the 1st time. It took a bit for me to find a comfortable setup. Interesting exercise. Plays hell on the forearms. The thing I noticed most was the stress to the posterior chain. I really felt them in my hammies and glutes. I hope that means I am doing them right.
In any case, we have about 3 more weeks of chaos, with the installs, but I will try to at least get the workouts on here. The good part of the installs is all of the physical work… 30 components that weigh about 35#, 30 that weigh about 55#, 10 at 100#, 11 at 120# and 13 over 150#. Lots of GPP.[/quote]
Out. Standing!
Zerchers are where it’s at.
LS looks like a very solid week.
nice work on the PR’s
kmc
DCA, kmc - Thanks.
I have to admit, I liked the Zerchers (except for the sore forearms). I am still a bit uncertain about the form…I guess I should say starting depth. I started above parallel, as that is what I saw in Meat’s vids. Is there actually a desired starting leg angle? Or is it pretty much just do what feels right?
Use the height that works your weaknesses. I like 'em low because they really nail my rebound out of the squat. A little higher for me would be fine since I have a mini-max weakness about a third of the way out of the hole as well.
Whatever works the worst part for you is the place to be.
[quote]LittleStrick wrote:
soldog wrote:
Real nice DL and squat PRs LS - shows that the hard training has paid off!
Thanks soldog. Speaking of, nice work on your squats!
Funny thing about the bench… I feel strong going into the workout, but then the weights feel heavy. Not surprisingly, this corresponds to the discomfort shooting down my right arm.
I forgot to mention earlier. I have modified my workouts, given the shoulder issue. Instead of my alternating chest/shoulders/tris and legs/back workouts, I am switching to chest/tris, Legs/back and shoulders/whatever I feel like. That will take me down to once a week on the major lifts.
Also, until the shoulder is better, I am only doing flat bench for chest…lots of sets and not exceeding 225#.
I have found the bench I want… http://store.rocksolidfitness.com/product.php?xProd=146&xSec=6
I called and they claim it is good to 1000#. I think I am safe on that…lol.
Hopefully this will alleviate the shoulder stress. Unfortunately, I can’t swing it until next month.[/quote]
That looks like a solid bench. Let us know how it turns out. Hope the shoulder gets better.
I start my zercher’s in the up position, step back, and then do the reps… The hickey’s on the forearm’s add something. Your lift’s are really moving up.
Very impressive LS! I’ve been thinking about trying out the Zerchers.
A little tip on shoulders. I find if I bench to failure on a regular basis, my form goes into the toilet and it makes my shoulder sore.
Man, Strick, your lower body work is looking outstanding!
[quote]jjackkrash wrote:
LittleStrick wrote:
soldog wrote:
Real nice DL and squat PRs LS - shows that the hard training has paid off!
Thanks soldog. Speaking of, nice work on your squats!
Funny thing about the bench… I feel strong going into the workout, but then the weights feel heavy. Not surprisingly, this corresponds to the discomfort shooting down my right arm.
I forgot to mention earlier. I have modified my workouts, given the shoulder issue. Instead of my alternating chest/shoulders/tris and legs/back workouts, I am switching to chest/tris, Legs/back and shoulders/whatever I feel like. That will take me down to once a week on the major lifts.
Also, until the shoulder is better, I am only doing flat bench for chest…lots of sets and not exceeding 225#.
I have found the bench I want… http://store.rocksolidfitness.com/product.php?xProd=146&xSec=6
I called and they claim it is good to 1000#. I think I am safe on that…lol.
Hopefully this will alleviate the shoulder stress. Unfortunately, I can’t swing it until next month.
That looks like a solid bench. Let us know how it turns out. Hope the shoulder gets better.
[/quote]
I sure hope it is solid. Hard to explain to the wife why I spent over $300 (previous bench) and it is no good after only 3 months…
I long for the day when I can do an upper body workout without discomfort/pain. I joked with my wife that I should just take some hardcore painkillers about an hour before I workout. Just to have one workout where I can go all out. Of course, that might be the last one for a while…
[quote]hel320 wrote:
I start my zercher’s in the up position, step back, and then do the reps… The hickey’s on the forearm’s add something. Your lift’s are really moving up.[/quote]
hel- do you do them to normal depth? Or cut it short…above parallel?
I started mine from pins. I will have to try them starting from the top as well.
Thanks danjo, sfp…
danjo- I think the benching is definitely an issue. I have wondered if I have, bench aside, created an imbalance. I hit the anterior delts hard with bench, CGB and military. Most of my medial and posterior delt work is higher rep, though. That is why I have gone to a shoulder-centric day. To make sure I hit the other two heads as well.
sfp- When you start as low as I did, there is nowhere to go but up…lol.
When I hit 400#, to depth, on a squat, I’ll do a cartwheel and video for everyone. Don’t hold me to that, though. Not sure the elbows could handle the load…
Shoulder Day-
Upright Rows - for warmups
barx10x2
Military Press
barx15x2
95x10
135x5 - shoulder started hurting
135x10 - shoulder just wasn’t going to play. I ground these out.
Shrugs
225x12
275x7 - overhand grip gave out after 7 reps…at least it was better than last time
275x10 - DL grip
315x8x3 - DL grip
Delt Quartet/ Delt Death - whatever you want to call it…a multiple exercise (4) set/complex (10 laterals, into 10 rear delt raises, into 10 forward raises, into 10 OH DB presses…no rest in between). Also, on the OH DB portion, I keep the DBs directly over my shoulders like a military, behind the neck hybrid.
20sx10x3
Face Pulls - had to do these to counter the cramps in my anterior delts after the Delt Death
The military was frustrating. I am really trying to go easy though.
110x10x3
[quote]LittleStrick wrote:
Shoulder Day-
Upright Rows - for warmups
barx10x2
Military Press
barx15x2
95x10
135x5 - shoulder started hurting
135x10 - shoulder just wasn’t going to play. I ground these out.
Shrugs
225x12
275x7 - overhand grip gave out after 7 reps…at least it was better than last time
275x10 - DL grip
315x8x3 - DL grip
Delt Quartet/ Delt Death - whatever you want to call it…a multiple exercise (4) set/complex (10 laterals, into 10 rear delt raises, into 10 forward raises, into 10 OH DB presses…no rest in between). Also, on the OH DB portion, I keep the DBs directly over my shoulders like a military, behind the neck hybrid.
20sx10x3
Face Pulls - had to do these to counter the cramps in my anterior delts after the Delt Death
The military was frustrating. I am really trying to go easy though.
110x10x3[/quote]
Frustrating, I know - one thing the PTs told me when I was working thru my shoulder issue was to avoid the upright rows like the plague. You might also want to cut way back on the militaries as well…
I’m with soldog. I avoid upright rows for the most part unless I’m careful not to go above the bottom of my sternum.
[quote]LittleStrick wrote:
hel320 wrote:
I start my zercher’s in the up position, step back, and then do the reps… The hickey’s on the forearm’s add something. Your lift’s are really moving up.
hel- do you do them to normal depth? Or cut it short…above parallel?
I started mine from pins. I will have to try them starting from the top as well.[/quote]
Normal depth which is about parallel for me.
Looking at your workout your hitting the hell out of your front delts. Mil Press Bar, Mil press db and front raises in your complex, upright rows. You may be hitting them directly a little too much. I’ve yet to read any glowing reviews of the upright row.