So that’s why JimmyT says you rocket out of the rack, huh?
No thats because - ITS HEAVY!
Today was ME lower:
Squats:
Warmup: BWx15, 135x8, 225x5
14" box squats (parallel): 295x2x4
12" box squats (just below parallel, 4 sec. pause at bottom): 225x3x4
Back squat: 275x1
GHR/front squat/hack squat superset
GHR: BWx10x2, BWx8x2
Front squats: 135x8x2
Hack squats: 225x6, 225x7, 225x8
Legs were completely fried afterward. Felt great. Also worked on keeping my knees out (especially on the way up) per Meat’s advice. Rest of my form may stink, but I had that part of it nailed today! Felt much better.
AAAAnd you cant squat? Let me tell you if I tried to pause 225 on my back, somebody round me betta be able to lift 225 cause I ant gettn up.
Strong liftin.
Legs must have been pumped after this workout. You’ve been hitting it hard. Keep it up.
Galaxie, I suppose it’s just because we’re all just built different. For some reason, I can do box squats. Like I said before, I think it’s all mental.
I forgot to post that I did two walkouts at 435. They really felt heavy, and it reminded me of when I was struggling to break 200 in bench. One day I pin pressed 225 just to see what it would feel like, and I remember how crushing that weight felt. Now it’s no big deal. I hope 435 feels like no big deal soon!
And ecogenx, yes, the legs were really pumped. Especially the adductors. That last rep on the hacks really felt awesome!
Thanks for the support!
Where the heck ya at?
Sorry Galaxie, crazy afternoon what with kid’s soccer game, cub scouts, etc.
I haven’t really done max singles in a while, so I went for that today on ME upper. I didn’t have much time (50 minutes), so I had to really crank these out.
Bench/Seated cable rows superset
Bench: pushupsx10 warmup, 135x15 warmup
185x5, 205x2, 225x1, 225x1, 235x1, 235x0, 225x1, 205x2
Rows: 60x15, 90x8, 150x8, 180x5, 210x4, 210x3, 180x5x2, 150x5x2 (or a half stack in the language of some of you, er, hyooger folk)
Weighted pullups/dips superset
Pulls & Chins: BWx6, BW+70x3x4
Dips: BWx10, BW+70x6x4
Floor press/EZ preacher curls superset
Floor press: 135x10, 155x8, 185x5x3
Curls: 70x8, 90x8, 100x6x3
Things to improve…my speed on the bench (like most everything else) is just…nonexistent. That 235 single took what seemed like forever to lock out. Glad I got it, though.
Man any time you do that much work in less than an hour… YOU are movn! Youve gota be in good shape. Pull ups quite impressive. As are the dips.
Couple unsolicited thoughts.
1 When you set up on your bench a) Set your feet. Make sure your toes are even (at least) your knees. b) Try to “pinch” your shoulder blades together. This might take some getting used to. c) Try to put an arch in your back. d) Dont have a lot of weight on your neck, try to keep it on your shoulders. These things kinda make you a spring.
2 Control the bar on the way down. a) dont let it come down, bring it down. b) try to come down in the same spot every time. c) when the bar touches, push as fast as you can d) Remember to push with your feet. Drive them through the floor. e) If you start to get stuck push towards the rack.
I know you know this stuff, but maybe someone else reading doesnt.
Thanks, Galaxie. Just following your lead!
I appreciate those points. I mentioned this before with the squat, but it always amazes me that, even though the movements seem to be pretty simple, there are a gazillion things to remember and get right. I’m still a long way from where you are.
I had a spot on the 235 from a guy that was pretty big. Probably 6’4", maybe 230 or 240. In fantastic shape. He was pressing 265 for reps, no problem. Having someone like that next to you is a pretty big motivator.
On the other hand, you guys fill much the same role, if only virtually. Many thanks.
Your my man! Im just a rank beginner. But I am learning. One of these days I hope to know something about it.
Slow day today. I tweaked the back yesterday, so just did some ab stuff, and left after about 30 minutes. Went straight to a chiro, who couldn’t find anything immediately wrong (good, I think), but took some x-rays which I will look at with him in a couple of hours.
Word from the chiro: everything looks pretty good. L5 was a little out of alignment, mid-back was somewhat immobile, and muscles on right side little tighter than left.
Did some bone-cracking, and I’m feeling quite a bit better. Not 100%, but better. Back in there again on Friday.
Maybe not 100% but at least you’re well-adjusted.
[quote]skidmark wrote:
Maybe not 100% but at least you’re well-adjusted.[/quote]
Dont believe it for a minute!
Too true, Galaxie, just ask anyone that knows me. I’m definitely not well-adjusted. Can’t blame my parents, either.
[quote]sfp wrote:
I appreciate those points. I mentioned this before with the squat, but it always amazes me that, even though the movements seem to be pretty simple, there are a gazillion things to remember and get right. I’m still a long way from where you are.
[/quote]
If a person is training right (cycling, moving up accordingly) most of the time the reason they miss a lift is because they forgot to setup properly.
My nephew just hit 245 in the gym and missed 205(I think)at a meet. I asked if he set up right he said yes. He just couldnt understand why he missed. I asked “Did you push with your feet?”. The look on his face said it all, as he turned and walked away.
Yesterday morning my lower back hurt so much I debated not going in today, but after visiting the chiropractor, things improved substantially. So, I decided to go in and do some front squats for DE lower body day.
Front squats:
BWx15 warmup, 135x5 warmup (first few felt rough, but I gradually loosened up), 135x10, 145x8, 155x6, 165x4, 175x4
Things were feeling pretty good at this point, so I decided o go for some box squats and work on speed coming up.
Box squats:
225x3, 275x3 (high box, just above parallel)
225x3x2, 185x2x2 (just at parallel)
185x2x2, 135x3x2 (below parallel) things were beginning to slow down, so I decided to stop here.
Leg press, calf raise superset (all on leg press)
Leg press: 8plates x8x5
Calf raise: 8plates x15x3, x12, x15
Following Meat’s advice on supersetting abs and GHR:
GHR: BWx8x3
Hanging knee raises: BWx10x3
Chiropractor also said I need to do more ab work, so that last one worked out well. This was the first time that I really focused on coming up fast on box squats, and that (combined with trying to keep shins perpendicular, at least on high and medium boxes) seemed to work well. I popped alright, without the back snapping or crackling.
Glad I went in!
Now that’s a great workout.
No joke.Great job.