[quote]Jelly Roll wrote:
I prefer good mornings myself. There seems to be alot more load on my spinal erectors (or erector spinae, whatever you want to call them) and my butt, and that’s what I want. Stiff-leg deadlifts I end up pulling mostly with my hamstrings, but maybe that’s just the way my body’s built.
Overhead squats are another exercise that really strengthens up the lower back/butt/hips too.
Jelly
[/quote]
I’m thinking about adding in some higher rep work using overhead squats and hamstring exercises on Saturday. Not sure if I’ll be able to recover enough for deadlifts on Monday though. Only one way to know for sure I guess!
Barx2x10
135x3x10
185x3x5
225x3x10
245x2x5
275x1x5 (got stuck on the 5th rep)
225x2x3
Leg Ext.
Toes in 2x10
Toes out 2x10
toes straight 2x10
Calf Press
5x15
-So on the 5th rep of 275 I started to black out. Not sure if it was because it was so hot in the gym, the new breathing I was trying out, or just the weight. Haha either way it was a new feeling! Nash just had to touch the bar and I was back with it. Clearly it didn’t count as a 5th rep though.
My form was feeling really good yesterday and Nash said it looked good. Now I just need to get stronger lol
[quote]CrewPierce wrote:
Jelly Roll wrote:
I prefer good mornings myself. There seems to be alot more load on my spinal erectors (or erector spinae, whatever you want to call them) and my butt, and that’s what I want. Stiff-leg deadlifts I end up pulling mostly with my hamstrings, but maybe that’s just the way my body’s built.
Overhead squats are another exercise that really strengthens up the lower back/butt/hips too.
Jelly
I’m thinking about adding in some higher rep work using overhead squats and hamstring exercises on Saturday. Not sure if I’ll be able to recover enough for deadlifts on Monday though. Only one way to know for sure I guess![/quote]
Like you said, the only way you’ll know is to try it. You’ve already got lots of volume in your program, so it might be too much. I just thought I’d suggest something else that might help the squat. Either way you’re doing great Crew!
Jelly thanks again for the help with the squat! Man this weekend I was way to sore to try anything additional!
It was rough as hell just doing my workout on Friday as my entire body was sore, haha oh well I sucked it up and did it.
I’ve been “dieting” here recently and have lost a good bit of fat. I can actually see abs again lol.
My diet is pretty simple. On days I train I eat every 2 hours and I don’t really care if it’s “good” for me or not. For example I usually eat corn beef and hash on workout days. On Wednesday I watch what I eat and stick to healthy meals with slow digesting carbs. On the weekends I try and low carb it. Doing this I’ve actually been able to drop some body fat in a pretty short period of time. I’ll be going to the beach on June 25th so I don’t really want to look too fat for it
After June though, the weight gain goes back full force.
[quote]CrewPierce wrote:
Benched yesterday and missed another PR. It’s all in my freaken head too which pisses me off like none other.
I rep out 215 for sets of 4 yet fail at 245, wtf? uh I did this at 225 for the longest of times and I don’t want to go down that road again!
-Pissed off at myself,
CP[/quote]
How difficult were those sets of 4 with 215? From my calculations your 1RM should be 242-245lbs…this isn’t always accurate but seems plausible. Maybe try 5lbs less next time?
[quote]Power GnP wrote:
CrewPierce wrote:
Benched yesterday and missed another PR. It’s all in my freaken head too which pisses me off like none other.
I rep out 215 for sets of 4 yet fail at 245, wtf? uh I did this at 225 for the longest of times and I don’t want to go down that road again!
-Pissed off at myself,
CP
How difficult were those sets of 4 with 215? From my calculations your 1RM should be 242-245lbs…this isn’t always accurate but seems plausible. Maybe try 5lbs less next time?[/quote]
Well those were after the missed PR so I was kinda pissed sooo those sets of 4 were easy.
My coach was telling me the exact same thing, my max should be closer to 250. Clearly this is a metal block and I just need to get the dick out of my ear and lift.
Lol I stole that from my old crew coach, “Stop with this mental mind fuck! Take the dick out of your ear and ROW!”
Today is going to be one of those days�?�you know the one where you have to grind everything out. My hamstrings and calves are still sore today, but today is deadlift day. I of course have one of two options. I could either 1) not train or 2) suck it up and push through it. I will of course pick number 2 but it�??s not going to be pretty.
It�??s also one of those days where I�??ll have to push myself to eat. I just don�??t feel like it yet I�??ve managed to stuff myself every 2 hours like I�??m supposed to. It sucks but I know I have to do it if I want to continue to lose fat while improving my strength. So far I�??ve managed to get a 4 pack of abs and set 2 new PR�??s last week so I can�??t complain. I just need to keep on, keeping on.
“If you�??re going through hell
Keep on going, don�??t slow down
If you�??re scared, don�??t show it
You might get out
Before the devil even knows you�??re there”
Haha I wasn’t even planning on it but hey I’ll take it!
Deadlift:
135x3x10
185x2x5
225x3x5
315x1x5
405x3x2
415x1x2
425x1x2! Nailed that double at 425. This was NOT touch and go but a full set down and then go.
I moved my stance in on the deadlift, no more cross between conventional and sumo. I now have MUCH more speed off the floor! The lock out is taking a little bit of getting used to but I’ve learned to pull my shoulder blades together at the top and that has really improved my lockout strength.
2)Frick, I forgot what number 2 was… Hmm well I’ve dropped a lot of BF at any rate. I now have a 4 pack of abs, working on those last 2! The funny thing is I’ve lost weight but my lifts have all gone up!
I remembered number 2! I have found what gets me mentally focused for my lifts, I think my rowing commands. Before my heavy deadlifts all I thought was “Pierce fucking move it!” or “Pierce we need power NOW!” since that’s what my cox used to scream at me when we needed to pass a boat. Haha I may see if I can get one of my old cox or my girlfriend to scream the rowing commands at me at my next meet.
Hey, just because not many people are posting or answering questions, doesn’t mean that they’re not following it. I think it’s a great motivator to see the way other people train, and how it affects them, by breaking previous PRs and so on. Your PC even got me interested in powerlifting, so now I’ve been incorporating that into my training, and really enjoying it. Never knew how much more strength you get from doing heavy squat and deadlift sessions, it’s awesome!
Anyways I just wanted to know how you do your sets on for example squat day. Are the first few sets already working sets, or are they just a warm-up? If so, on which sets do you go near or to failure?
[quote]DuncW wrote:
Hey, just because not many people are posting or answering questions, doesn’t mean that they’re not following it. I think it’s a great motivator to see the way other people train, and how it affects them, by breaking previous PRs and so on. Your PC even got me interested in powerlifting, so now I’ve been incorporating that into my training, and really enjoying it. Never knew how much more strength you get from doing heavy squat and deadlift sessions, it’s awesome!
Anyways I just wanted to know how you do your sets on for example squat day. Are the first few sets already working sets, or are they just a warm-up? If so, on which sets do you go near or to failure?
DuncW[/quote]
Thanks for still reading DuncW
My first few sets are all warm-up.
for example my warm-up is usually:
barx1x10
135x3x8-10
185x3x5
225x3x5
Then comes my working sets
As far failure I’ll do a set number of working sets but if failure happens before I get done I simply lower the weight and finish the sets. The other week when I was trying for reps of 315 of squat I got the first 2 sets but on the 3rd I blacked out coming out of the whole. So I went down to 275 and finished my sets. Haha that day I also learned I needed to drink more water when it’s 102 degrees outside
Shorter workout because on Tuesday morning I couldn’t straighten my elbow to save my life. The deadlifting strained to muscle a bit I guess, but it’s feeling 100% again today. I’ll be adding in some stretching for it from now on.
