[quote]pushmepullme wrote:
Flow wrote:
[center][b][i]Thouths. . .[/center][/b][/i]
Half thoughts, half truths?[/quote]
hahaha, exactly. I get in a typing frenzy and don’t care much to check for type-os in my log.
Nice catch, throughth.
[quote]pushmepullme wrote:
Flow wrote:
[center][b][i]Thouths. . .[/center][/b][/i]
Half thoughts, half truths?[/quote]
Sounds like something from The Colbert Report. 
[u][i]4-3-09[/u][/i]
AM Weight: 205.6
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]Lower Body 1[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Bench Press
180X5X5 PR post pec injury
B. Bent Over Rows
Supinated Grip Row A’ La’ Cutler and Yates
135X5
155X6
45 degree ‘normal’ row
185X6X2
C. Push Ups
Blue BandX16,18 PR
D. Supine Row
+25X14 PR
Rack Pull-Up (DC style!!)
+25X12 baseline PR
E. Strict BB Curl
80X8X2 PR
F. French Press
30X7F@8R; 30X7 PR
Well I’m happy my french press still went up despite the extra volume of pressing. Tells me I put this split together well.
A BBer friend of mine showed me some stuff. I have some ‘swoleness’ ammo for when I go strictly hypertrophy sometime down the line. I learned that strict yates rows are very weight-limiting if you get humeroulnar extension beyond the frontal plane’s midline. I guess you’d call that extension beyond 0 degrees. I hope that makes sense, but I usually avoid exaggerated ROM on rows because it can anteriorly tilt the scapulae and lead to tight pec minors. That can cause issues, but, again, the kinesiology stuff is cool but not always indicative of the ‘whole picture’.
Today was a good day! Now I’m going to play Starcraft.
ALC-DarkTemplar, if you want to message me. I know someone that reads my log has SC. I’ve been playing it since 7th grade, lmao.
[u][i]4-4-09[/u][/i]
AM Weight: 207.0
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]Conditioning[/u][/i]
Dynamic Flexibility
A1. DB Swings
55X12X4
A2. Burpees
X12X4
B. Prone internal rotations
20X20X2
C. Extra mobility work
[u][i]4-6-09[/u][/i]
AM Weight: 205.6
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]Lower Body 1[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Deadlift
325X3X8 PR
B. Reverse Lunge
145X9/sideX2
145X10/side PR
C. SL RDL
50X15/sideX2
D. High Elbow Curl Ups
X15,12,12 PR
Good day in the gym. I’m beat after those deadlifts. Took a lot out of me.
[quote]Flow wrote:
LoL I’ve been calling Jefferson Squats ‘Anderson Squats’ for a long time.
Funny thing is that I’ve known that anderson squats are squats from a start on pins. Heh. . .
At least I knew what I was talking about! :D[/quote]
At long last, I’ve been wondering how you’ve been doing squats from pins one side at a time for the past couple months 
[quote]IronAbrams wrote:
Flow wrote:
LoL I’ve been calling Jefferson Squats ‘Anderson Squats’ for a long time.
Funny thing is that I’ve known that anderson squats are squats from a start on pins. Heh. . .
At least I knew what I was talking about!
At long last, I’ve been wondering how you’ve been doing squats from pins one side at a time for the past couple months :D[/quote]
Hahaha, talk about communication breakdown.
My bad!
[u][i]4-7-09[/u][/i]
AM Weight: 207.0
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]Upper Body 1[/u][/i]
Dynamic Flexibility
A. Push Press
145X8X3 PR(+10 pounds)
B. Pull Up
+20X3X3X5 PR
+20X2
BWX3X2
C. Floor Press
165X8,9,10 PR(+10 pounds, +1 rep)
D. Kroc Row
110X20 PR(+2 reps)
E. Reverse Curls
70X6X2
F. DB Skull Crushers
30X8/side
30X8R only PR(+1 rep)
G. YTLW’s
BWX2 sets
Everything went up except for Reverse Curls. This is because my forearms are DESTROYED right now. After so many deadlifts and pull-ups on two consecutive days, on top of gripping that 110 for kroc rows. My forearms ache right now.
Last week 135 for 3 sets of 8 was really difficult. The last rep was a grinder. This week, 145 for 3 sets of 8 was as hard, but with 10 additional pounds, I can’t complain. That is great progress for ONE week!
I’ve been holding back on program design lately. I haven’t been typing in all of the mobility drills I do between sets. Too lazy. I haven’t been organizing the drills I do. I know what issues I have on a very specific basis. I’ll spare you the kinesiology, but I feel that I need to log my dynamic flexibility and joint-specific prehab meticulously from here on out. At this point, I’ve neglected to log much of my prehab… Fixing that.
[u][i]4-9-09[/u][/i]
AM Weight: 207.4
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]Lower Body 2[/u][/i]
Dynamic Flexibility
A. Front Squat
220X3X8 PR(+2 sets)
B. Good Morning
245X5X3 PR
C. Low Pin JEFFERSON(rofl) Squat
200X12/sideX2, 205X12 L side only
D. Pallof Press
80X12/sideX2 PR
E. Back Extension
55X20
60X12
I am beat. . . The last two sets of front squats weren’t pretty. 
Going to do a slight deload next week, then it’s a new albeit similar program.
I’ve had that feeling before, but after a set of deadlifts. I wouldn’t worry about it unless the feeling persisted through the rest of the workout or if it continues to happen to you in future workouts.
Looks like the edit to my previous post was deleted.
Yeah, Vader. I will definitely be wary of the problem persisting.
Looks like an overall great lower body workout. Do you have any videos of the Jefferson squats? I’ve never actually seen them done before in the gym.
[quote]IronAbrams wrote:
Looks like an overall great lower body workout. Do you have any videos of the Jefferson squats? I’ve never actually seen them done before in the gym.[/quote]
I give you Mr. Kai Greene:
mdtv.musculardevelopment.com/content/view/1895/218/
The Jefferson squats start about a minute into the video. They really do hammer the glutes well.
Thanks for tracking that video down for me, Vader.
FWIW, Jeffersons have actually helped me stay upright on front squats. This is just from my experience, and I think it makes sense because stronger glutes=better hip extension=less relying on low back/quads to push the weight up.
Only drawback is that I limp the day after doing them, because I use a slow temp and a constant squeeze in my glutes. Crazy DOMS every time I do them, and I’ve been doing them for ~6 weeks. I like.
[quote]Flow wrote:
Thanks for tracking that video down for me, Vader.
FWIW, Jeffersons have actually helped me stay upright on front squats. This is just from my experience, and I think it makes sense because stronger glutes=better hip extension=less relying on low back/quads to push the weight up.
Only drawback is that I limp the day after doing them, because I use a slow temp and a constant squeeze in my glutes. Crazy DOMS every time I do them, and I’ve been doing them for ~6 weeks. I like.[/quote]
Agreed. Jeffersons are what made me realize how bad my squat and deadlift technique had become since the original glute problem. Since I started doing them, I noticed my front squat form improved and I stay more upright.
The first couple weeks were pretty rough as far as soreness went as well.
[u][i]4-10-09[/u][/i]
AM Weight: 206.4
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]Upper Body 2[/u][/i]
Dynamic Flexibility
A. Bench Press
185X5X5 Post-Pec Injury PR
Posterior Shoulder SMR between sets
B. Yates Rows
155X8,8,10
C. Push Ups
+bandX17,12
D. Inverted Row
+35X10,9 PR
E. French Press
30X9 PR
30X7R only
F. Barbell Curl
80X9 PR
80X4
[quote]AngryVader wrote:
IronAbrams wrote:
Looks like an overall great lower body workout. Do you have any videos of the Jefferson squats? I’ve never actually seen them done before in the gym.
I give you Mr. Kai Greene:
mdtv.musculardevelopment.com/content/view/1895/218/
The Jefferson squats start about a minute into the video. They really do hammer the glutes well.[/quote]
Thanks for that, great stuff.
Keep up the bench!
Thanks, IA!
[u][i]4-11-09[/u][/i]
AM Weight: 206.6
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]STRONGMAN YEAHHHH BUDDDAAYYYYY[/u][/i]
Dynamic Flexibility
A. Tire Flips
550X5 reps in 15.2 seconds
550X5 reps in 14.2 seconds BaselinePR
Loads of singles focusing on form
B. Standing Sled Pull W/ Tug o’ war rope
80X25yardsX4
R60-90s
C1. Kettlebell Swing
55X12X4
C2. Burpees
BWX12X4
D. CICI’S
Spinach Pizza X 8 reps
Pepperoni X 4 reps
Buffalo X 4 reps
Breadsticks X 12 reps
Dr. Pepper X 5 reps
Hi-C Pink Lemonade X 1 reps
YEAHHHHH BUDDDAAAAYYY!!!
Awesome! I need to get a tire.
However, this is the best workout I’ve seen in a long time.
[quote]
D. CICI’S
Spinach Pizza X 8 reps
Pepperoni X 4 reps
Buffalo X 4 reps
Breadsticks X 12 reps
Dr. Pepper X 5 reps
Hi-C Pink Lemonade X 1 reps[/quote]
Is that a PR?
[quote]AngryVader wrote:
Awesome! I need to get a tire.
However, this is the best workout I’ve seen in a long time.
D. CICI’S
Spinach Pizza X 8 reps
Pepperoni X 4 reps
Buffalo X 4 reps
Breadsticks X 12 reps
Dr. Pepper X 5 reps
Hi-C Pink Lemonade X 1 reps
Is that a PR? :D[/quote]
You know, I think it may be a PR, but I’ll have to check my log to make sure
I agree. It was an epic workout. I’m using it as an indicator toward my goal of a 40 inch waist. I think I gave myself a good training effect toward that goal today.