[quote]AquaCruzer wrote:
You’re quite the creative lifter. Coming up with the PMS and other accesories like the SSB sumo lift. Awesome stuff going on in here![/quote]
Thanks! Getting creative with the lifts is the only way to get around an injury or plateau, I think.
fri 12/23
warm up: (forgot LAX ball) STR band hip flexor stretch, decline situps, KB swings, SLDL, walking lunge
sumo dl - regular bar
225,315,405x5, 455x3, (belt) 495x3, 545,585x1
bb hack squat
135,135,225,315x10
stretch, rev STR band prying
Ate some bad peanut butter yesterday and was too sick to my stomach to go. Today was much better. Deads felt great. Upper back rounded a bit at 585 but the pull was smooth. Glad my recent deadlift gains were not just because of a sweet deadlift bar. Barbell hack squats were absolute murder on the quads, holy crap.
I remember bb hack squats. I would do sets of 160 for about 20 reps two years back and would get such a sick pump in my quads. lol at bad peanut butter although I’m sure it wasn’t funny when you were dealing with it. Food poisoning sucks.
[quote]spar4tee wrote:
I remember bb hack squats. I would do sets of 160 for about 20 reps two years back and would get such a sick pump in my quads. lol at bad peanut butter although I’m sure it wasn’t funny when you were dealing with it. Food poisoning sucks.[/quote]
Yeah it does sound comical. It knocked me out and then my stomach hurt really bad so I pulled the trigger. Not cool at all. Boo!
sat 12/24
warm up: shrug, clean, press, cuban press, OH shrug, snatch, scap pullups
incline bench
reverse grip: 95,115,135x10+, normal grip (pinky on rings): 155x10, 185x7, 225x3 PR?, 245x2 PR?, 185x10 PR?
pullup
BWx10, LTx10, LT+25x10, MINI+45x5, MINI+70x5, 90x5, LTx10, rope climb: 3 climbs
DB 1 arm OHP
30,40,50,60x10
NG pullup - bar to sternum
BWx4x10
pressdown/DB curl/mid-delt lateral raise
4 sets
mini band rotator work and mini band curls, mini band stretching
Surprise incline press PRs! Awesome. Who would have guessed that doing incline pressing as a first exercise would allow me to handle more weight. No seated OHP because they don’t have a suitable bench. Shoulders started to hurt after the 90x5 set of pullups so tried climbing the rope using arms only. It worked out very well and felt great! Warehouse-height ceiling so maybe 25 ft from rafters to floor?
Strong work man. Glad you’re feeling better. Food poisoning is terrible.
I remember the time I was puking my insides out …
Haha thanks for the sympathy guys.
mon 12/26
warm up: not much
squat
135,225,315x5, 405x3, (belt) 455x2, 495x1, (wraps) 545x1,0 (came forward in the hole)
sumo pin GM
135,225,315x10, 405x8
My gym-away-from-home closed early today so I went with my fiancee to her Gold’s. There was nothing in the signage banning chalk so I chalked the back at 405. I got a comment that “we don’t allow chalk here” but by that time there was 455 on the bar and the guy just said “it’s ok this time but in the future…” I was kind of anxious about going to a Gold’s because I didn’t want to waste a squat day but things turned out alright. 495 felt really good, wish I had video because it felt nice and deep. First 545 also felt great. Came out of the groove on 2nd set and didn’t fight it.
Also got to actually see my woman squat and they were beautiful. Almost brought a tear to my eye hahaha.
Awesome stuff in here. How old are you again?
[quote]mmatt wrote:
Awesome stuff in here. How old are you again?[/quote]
I’ll be 28 by the end of the week. Thanks for stopping by.
tues 12/27
warm up: foam roll, mini band curls, shrug, clean, press, cuban press, OH shrug
bench
135x20, 185x10, 225x5, 275x3, (LT PMS) 315x3 PR, 345x1 PR, (AVG PMS) 385x1, (raw) 265x4, 185x16
inverted row - some sets against mini band
5x10 or so
cable flye/plate front raise
3x10
pressdown/LT band curl/mini band rotator
3 sets
stretch, low back traction
Benching went well again. Trying to push the light band pms up some as this is really the only overload training I can get at this gym. It looks like I should have flaired more at the chest in the 345x1 video… forarm doesn’t look vertical and lockout was a little slow. 385x1 was tough… thought it was going to fall towards my feet on the descent so I took it really slow and managed to get back in the groove. Tried for 265x5 but it didn’t happen… think I wrapped wrong because they kept trying to dump the weight forward. Then lots of prehab and vanity work. Biceps are the bane of shoulder’s existence.
LT PMS 345x1:
Also, some thoughts on my difficulty in gaining weight. I grossly overate all day on Christmas. I’m talking almost constant hand-to-mouth between snacks and feasts. My body responded by getting hot, especially once I lay down to sleep. Body temp skyrocketed and I slept with a fan on me and no covers. This lasted until maybe 2 or 3am. It’s not normally this extreme but generally I will get (uncomfortably) warm after eating anything. What does this mean? IDK. But I wish all that energy being lost as heat would go towards building muscle instead.
[quote]grettiron wrote:
Also, some thoughts on my difficulty in gaining weight. I grossly overate all day on Christmas. I’m talking almost constant hand-to-mouth between snacks and feasts. My body responded by getting hot, especially once I lay down to sleep. Body temp skyrocketed and I slept with a fan on me and no covers. This lasted until maybe 2 or 3am. It’s not normally this extreme but generally I will get (uncomfortably) warm after eating anything. What does this mean? IDK. But I wish all that energy being lost as heat would go towards building muscle instead.[/quote]
Specific Dynamic Action of Food. It’s normal. Your body burns a lot of calories just to digest food, thus the more food the hotter you get at least at first.
[quote]grettiron wrote:
[quote]mmatt wrote:
Awesome stuff in here. How old are you again?[/quote]
I’ll be 28 by the end of the week. Thanks for stopping by.[/quote]
Good, that makes me feel better about being weaker than you haha
thurs 12/29
warm up: Foam/LAX roll, lunge, decline situp, rev STR prying, hip flexor stretch, KB swing
sumo anderson squat - I’m in love
135,225,315x5+, (belt) 365,405x5, 455,495x3, 525x1, 455x5
BB hack squat
135,225,275,315x10 yeah buddy
stretch, rev STR prying, low back traction
The sumo Anderson squat should be called a suspended sumo deadlift. When the weight started getting heavy the only way to start the lift was to sink back and drop the hips while driving the chest up. This was perfect. I think it’s going to help my strength off the floor quite a bit and reps of this are way better than deadlift reps (either dead stop or T&G). Totally fried everything… adductors, glute, quads, and back.
Those straps don’t look like much but they are rated for a working load of 600lbs which means each doubled strap is good for a 1200lb working load. But working load is 1/3 of tensile strength of 1800lbs, soooo plenty of strength. Not bad for $8.50 each. I think woven nylon absorbs energy better than chain, as well.
Anderson squat 525x1:
[quote]jakerz96 wrote:
[quote]grettiron wrote:
Also, some thoughts on my difficulty in gaining weight. I grossly overate all day on Christmas. I’m talking almost constant hand-to-mouth between snacks and feasts. My body responded by getting hot, especially once I lay down to sleep. Body temp skyrocketed and I slept with a fan on me and no covers. This lasted until maybe 2 or 3am. It’s not normally this extreme but generally I will get (uncomfortably) warm after eating anything. What does this mean? IDK. But I wish all that energy being lost as heat would go towards building muscle instead.[/quote]
Specific Dynamic Action of Food. It’s normal. Your body burns a lot of calories just to digest food, thus the more food the hotter you get at least at first.[/quote]
Thank you for the info!
[quote]mmatt wrote:
[quote]grettiron wrote:
[quote]mmatt wrote:
Awesome stuff in here. How old are you again?[/quote]
I’ll be 28 by the end of the week. Thanks for stopping by.[/quote]
Good, that makes me feel better about being weaker than you haha[/quote]
Did I just get called old??? Oh no payback is coming for all the shit I gave my older brothers for hitting their 30s haha.
Nice work on the Anderson Squat. I think I have read that a lot of people have used these at a similar height (1/2 squat?) to build the deadlift. Awesome lift!
[quote]jakerz96 wrote:
Nice work on the Anderson Squat. I think I have read that a lot of people have used these at a similar height (1/2 squat?) to build the deadlift. Awesome lift![/quote]
Yeah this might replace the RDL-on-box as a deadlift variation if my hips can take it. Being able to rock back into the hips and hammies is amazing.
The bar was at navel height when I was set in sumo stance in case anyone is curious.