I used to have the same problem worrying about dropping down below parallel on the squat but it was an ego problem scared to fail. But then, I got complacent and stopped giving a shit on squat and thats when I seriously dropped down some inches working back up from a little bit less weight. Moral lesson: Carefree.
Btw, just curious, how did you injure your knees before?
never injured my knees, the top of the knees just felt really weird/funny/painful doing front squats, I think from letting my knees go too far forward.
however, I did injure my left mid-back and right hip flexor before.
[quote]fr0IVIan wrote:
never injured my knees, the top of the knees just felt really weird/funny/painful doing front squats, I think from letting my knees go too far forward.
however, I did injure my left mid-back and right hip flexor before.[/quote]
Out of curiosity, how did you get those injuries?
[quote]XArena wrote:
[quote]fr0IVIan wrote:
never injured my knees, the top of the knees just felt really weird/funny/painful doing front squats, I think from letting my knees go too far forward.
however, I did injure my left mid-back and right hip flexor before.[/quote]
Out of curiosity, how did you get those injuries?[/quote]
left mid back was from deadlifting wrong. I was picking 265x9 up off the floor with my back.
right groin was from trying to learn how to squat. this was before I started foam rolling and warming up with the Defranco agile 8.
I decided to stay up til 130 last night to watch The Troll Hunter on Netflix. prob not a good idea as I only got about 6 hours of sleep instead of 8.
bfast: 10 eggs (5 whole), 1 cup oats blended with an apple and 50g Carnivor.
WORST DAY OF PRESSING, EVER (FOLLOWED BY AN OK PULLING SESH)
did all compound lifts in the AM, will go back later in PM for isolation work.
my left shoulder felt a tad bit weird getting out of bed but I didn’t think much of it. warmed up with the usual rope tricep extensions, straight arm rope pullovers and band pull-aparts, but skipped front raises.
RAINBOW INCLINE PRESS (because it was mad ghey)
215x8, no stall but all reps were high off the chest by an inch or two…
---- top set CGBP ----
195x6, RP x2 um wut
175x7, RP x3 UM, WUT. I stalled so bad on the last rep, I wasn’t even sure I could rack it.
CGFB, the F is for fuckin fruit
225x8^, easy, no spot, no stall.
---- lighter sets incline press ----
205x5 WTF, RP x2 right hammie cramped on the 2nd RP rep, got the 3rd halfway up, stalled horribly and racked. on the lower set of hooks, like a fuckin noob, fml
CGLP, that’s close grip lat pulldown, yea I’m too cool to write it out
165x8x3
150x10
135x8, RP x4 fail of left bicep at rep 8, fail of a set.
VBAR ROWS
3 plates x8x3
2.5 plates x10x2
2 plates x12x2
tried to get as much stretch at the bottom as I could, with a squeeze of the lats at the top.
SO, worst pressing session ever. I am blaming lack of sleep (felt ready for bed after the workout), lazy warmup and poor technique (elbows were flaring out considerably and triceps were taking the load on inclines).
post-meal: omelette with 6 egg whites and some spinach,maybe 2 oz or so diced turkey, home fries, slice of white toast and a glass of iced tea. had a talk with my boy, he just proposed to his gf recently, and he made me the best man. shittttt. no idea what I’m doing.
found this on artofmanliness.com: Best Man Duties and Responsibilities | The Art of Manliness yay for google!
pre-meal: 1 cup oats blended with a banana, 50g Carnivor and some creatine.
gym was mad crowded at this time of day (6pmish) so I tried to be as efficient as possible.
CG CABLE ROWS (superset with 20 rep band pull-aparts)
150x15
135x10
120x12
DB FRONT RAISES/GLASS LATERALS
35x15/35x15
30x12/30x12
25x12.. or 15? don’t remember/25x15
top set was a struggle today, especially with front raises, which is weird because those are usually easier. I opted for more focus on feeling the lighter sets.
130x10x3
120x10
110x10
50x12x3
60x10
70x8
curls didn’t hurt my right bicep at all!!! this is great, now I can get back to direct bicep work!! arms have been stuck under 17" for months…
CABLE FLYES left shoulder hurt, both pecs felt stiff and dead. I cut top weight volume and went lighter for a better feel.
80x15 x10
60x12
40x15
post-meal: plate of spaghetti with meat sauce, maybe 4 oz of 3 week old candied ham, and Gatorade with 25g Carnivor, creatine and citrulline malate.
I’m disappointed that I tweaked my left shoulder again, but direct arm work was very good and painless, so that’s a bit of give and take.
I have my Bod Pod appointment tomorrow at 9am at St. Luke’s hospital, and they don’t want me to eat or drink anything two hours before the test, fml. I’ll be limited to a p/c/bcaa shake before 7am tomorrow, plus an undoubtedly shitty commute across the GWB… what should take about half an hour to drive will probably take at least an hour.
can’t wait to see a big fat 30% body fat measurement tomorrow =…( wahhhh
board ate my post
Bod Pod measured 26.8% at 205.9 lb at height 5’8"
home calipers measured 21.32%
[quote]fr0IVIan wrote:
board ate my post
Bod Pod measured 26.8% at 205.9 lb at height 5’8"
home calipers measured 21.32%[/quote]
Judging by your pics those measurements dont seem that far off being 100% honest but at 5`8 and they way you look when you do cut you will look huge, a lot bigger then guys 200-210+ even if you end up 175 ish. I think if you took it a bit further and cut when you could estimate being a lean 180-185 would be great, you would look very big at 185
great work man
[quote]Blackaggar wrote:
[quote]fr0IVIan wrote:
board ate my post
Bod Pod measured 26.8% at 205.9 lb at height 5’8"
home calipers measured 21.32%[/quote]
Judging by your pics those measurements dont seem that far off being 100% honest but at 5`8 and they way you look when you do cut you will look huge, a lot bigger then guys 200-210+ even if you end up 175 ish. I think if you took it a bit further and cut when you could estimate being a lean 180-185 would be great, you would look very big at 185
great work man[/quote]
thanks dude, means a lot coming from a beast such as yourself
I think MadTitan weighs like 180 or so right? and he looks REDIC. I’ll continue holding my weight until March then cut for at least 16 weeks, or as much as 24 weeks depending on my progress.
[quote]fr0IVIan wrote:
[quote]Blackaggar wrote:
[quote]fr0IVIan wrote:
board ate my post
Bod Pod measured 26.8% at 205.9 lb at height 5’8"
home calipers measured 21.32%[/quote]
Judging by your pics those measurements dont seem that far off being 100% honest but at 5`8 and they way you look when you do cut you will look huge, a lot bigger then guys 200-210+ even if you end up 175 ish. I think if you took it a bit further and cut when you could estimate being a lean 180-185 would be great, you would look very big at 185
great work man[/quote]
thanks dude, means a lot coming from a beast such as yourself
I think MadTitan weighs like 180 or so right? and he looks REDIC. I’ll continue holding my weight until March then cut for at least 16 weeks, or as much as 24 weeks depending on my progress.
[/quote]
that sounds good and yeah hes around 185 i think when he goes for a shoot hes 175 if im not mistaken, dude is awesome
bfast after the bod pod: 10 eggs (5 whole), 1 cup oats blended with 50g carnivor, an apple and a kiwi
PULL MY FINGER, BITCH (love that log)
531 conventional deadlift
cycle 2 working max 355
week 2: 250x3, 285x3, 320x3+ (8)
since I got called out for slamming weights with my deads (god forbid you make too much noise deadlifting…), I let the bar slide to my knees before I let it drop. it didn’t affect me much if at all and I could’ve prob gotten another rep at the same speed, though none of them were fast.
TOP O THE MORNIN TO YA
145x8
135x8
125x8
LEG PRESS I’m new to using this again, so I took it pretty easy. toes out to make room for my gut, narrower than shoulder stance, knees were very slightly over toes at the bottom, kept my heels down but pushed through the balls of my feet, no lockout.
4pps x10
3.5pps x12
3pps x15
165x15 x10 x10
150x10
135x10
SHRUGS GET MAH TRAPS SWOLE BRUH. had to grunt these out like a grizzly bear, couldn’t walk right at this point
285x10x3
265x10
245x10
did my good bro deed of the day, this kid in the rack next to me was squatting in a way that was sure to cripple him eventually, I asked him why he was squatting that way and he just said “uhhhh idk”. I told him “you better learn how to squat or your kneecaps will explode”. SUPER HELPFUL ADVICE FROM TEH SKWAT MASTER
post-meal: maybe 10 oz of salmon sashimi, 2 cups white rice and some Gatorade.
going out to Maloney&Porcelli’s steakhouse for dinner with gf and my friends from work, so I will likely crush some sort of steak tonight. if you live under a rock by NYC, it’s restaurant week until February so all the restos have some kind of sick specials at a discount.
well, so much for that right bicep healing up.
someone’s patient’s heart rate went down to the 30’s and his eyes were rolling back in his head. he was also dead weight sitting in the chair at the bedside. I rack pulled/Zercher walked him out of his chair and back into the bed. we threw the temporary pacer back on him and so far he seems to be doing ok. close call averted.
unfortunately, getting his lifeless 220 lb body back into bed definitely aggravated that right bicep pull…
Ouch… hang tough on that, man. It’s those little things that catch ya at the worst time, for sure. Most of the injuries I’ve had never even had a good story, lol.
Have you tried getting yo girl to rub the bicep semi-consistantly, but not too hard?
Hey try tennis ball/lax ball rolling the bicep up against a wall. And yes, its going to hurt at first.
s’all good, if she’s gonna do any rubbing I’d rather she rub on something else nah meannn
it doesn’t hurt enough to stop me from rowing/doing pulldowns, provided I’m strict with my form. it’s just annoying to have laid off direct bicep work for 2 months, FINALLY start doing curls again pain-free… and now I gotta lay off another few weeks.
I thought I had the worst upper body pressing session earlier in the week. noooope.
bfast: 10 eggs (5 whole), 1 cup oats blended with 50g Carnivor.
upper push/pull compound lifts sesh. horrible.
SEATED OHP
155x5, RP x1.5, tweaked left shoulder again on the descent of rep 4
135x5
115x6
FLAT BENCH
left shoulder felt weird warming up with 225
205x6 x5, slow reps. no confidence whatsoever with pressing at this point.
185x5x2
CGLP
165x8 left shoulder hurt on the stretch at the top
150x8
135x10
absolutely dejected at this point. realized that I have not eaten aggressively at all at work the last 2 days, and that I probably should have set up machine alternatives to these movements today since I pretty much just did them on Monday.
HS ISOLATERAL LAT PULLDOWN just tried to get something going. full stretch at top, hard squeeze at bottom.
2pps x8
1.5pps x10
HS ISOLATERAL LOW ROW same rep execution here.
2pps x8x2
1.75pps x10x2
total shit session.
shit post-meal too. met up with gf for lunch, ordered a grilled chicken cutlet sandwich. there was probably only 6 oz meat on it, and I only ate about 3/4 of the bread with a Snapple.
fuck this shit.
[quote]fr0IVIan wrote:
I thought I had the worst upper body pressing session earlier in the week. noooope.
bfast: 10 eggs (5 whole), 1 cup oats blended with 50g Carnivor.
upper push/pull compound lifts sesh. horrible.
SEATED OHP
155x5, RP x1.5, tweaked left shoulder again on the descent of rep 4
135x5
115x6
FLAT BENCH
left shoulder felt weird warming up with 225
205x6 x5, slow reps. no confidence whatsoever with pressing at this point.
185x5x2
CGLP
165x8 left shoulder hurt on the stretch at the top
150x8
135x10
absolutely dejected at this point. realized that I have not eaten aggressively at all at work the last 2 days, and that I probably should have set up machine alternatives to these movements today since I pretty much just did them on Monday.
HS ISOLATERAL LAT PULLDOWN just tried to get something going. full stretch at top, hard squeeze at bottom.
2pps x8
1.5pps x10
HS ISOLATERAL LOW ROW same rep execution here.
2pps x8x2
1.75pps x10x2
total shit session.
shit post-meal too. met up with gf for lunch, ordered a grilled chicken cutlet sandwich. there was probably only 6 oz meat on it, and I only ate about 3/4 of the bread with a Snapple.
fuck this shit.[/quote]
whatttt snapple is the bomb dude! I want one now actually… sucks about the sort of injury but as long as you dont do anything crazy it might take care of itself.
I think it’s a definite injury, I felt the connective tissue tearing on the way down
it doesn’t hurt right now but any kind of pressing or overhead stretching hurts
not sure if I should persist with these lifts at this point. I’m thinking of doing less dangerous stuff like cable pressing and SHIPs, maybe keep CGBP and dips as long as my elbows are ok. seems I always get to a point where I start getting hurt again and it’s getting old.
I would’ve loved to incline bench 2pps, ohp 1.5pps and flat bench 3pps but at this rate my left arm will probably pop right out of the socket.
[quote]fr0IVIan wrote:
I think it’s a definite injury, I felt the connective tissue tearing on the way down
it doesn’t hurt right now but any kind of pressing or overhead stretching hurts
not sure if I should persist with these lifts at this point. I’m thinking of doing less dangerous stuff like cable pressing and SHIPs, maybe keep CGBP and dips as long as my elbows are ok. seems I always get to a point where I start getting hurt again and it’s getting old.
I would’ve loved to incline bench 2pps, ohp 1.5pps and flat bench 3pps but at this rate my left arm will probably pop right out of the socket.[/quote]
This may sound dumb because I have no experience with injuries but, why not just stop upper body lifting for a little while and really focus on your squats and DL?
[quote]XArena wrote:
[quote]fr0IVIan wrote:
I think it’s a definite injury, I felt the connective tissue tearing on the way down
it doesn’t hurt right now but any kind of pressing or overhead stretching hurts
not sure if I should persist with these lifts at this point. I’m thinking of doing less dangerous stuff like cable pressing and SHIPs, maybe keep CGBP and dips as long as my elbows are ok. seems I always get to a point where I start getting hurt again and it’s getting old.
I would’ve loved to incline bench 2pps, ohp 1.5pps and flat bench 3pps but at this rate my left arm will probably pop right out of the socket.[/quote]
This may sound dumb because I have no experience with injuries but, why not just stop upper body lifting for a little while and really focus on your squats and DL? [/quote]
because there’s no reason to stop yet. there’s plenty of exercise variations and machines I can use to work around the injury.