got engaged this past weekend. very excite! now time to SFW.
breakfast: ~10 oz chicken breast, 3 cups white rice and a bunch of ketchup.
LEGS (QUAD DOMINANT)/TRAPS/CALVES
AM SESH BACK SQUAT, about shoulder width, hips back, open up the knees and drop down, press up and power through with hips!
185x8, right hip flexor trouble again.
BB SHRUGS, did them in the power cage this time.
315x10 (10) x8 (8) x8 (6) chalked.
225x25 strapped.
bench press grip.
[quote]Jab1 wrote:
Congrats brah! Your post w/o meal sounds soooo nom.
Other than the hip flexor issue are the squats feeling better?[/quote]
thanks broseph. lol I had a few spoonfuls of strawberry cheesecake too.
yea getting to depth feels a lot more natural now. the hip flexor flares up BAD though. the first three reps sucked, and so did walking after for a few minutes.
Just saw the vid, those do look to be a lot better! You’re still coming up off your heels a bit though. Could be some tightness somewhere and the hip flexor issue might be related.
Nice squats buddy Not that I’m like crazy strong or anything… But maybe try to sit back more? If you sit back, your shins will be more vertical, and then your heels won’t come up off the ground. But it may piss off your hip flexor, because sitting back more needs a more parallel back angle, and that would mean your hip flexors would have to contract to bring your torso forward to compensate for the hips going back… idek if this made sense … those squats look tight though, I wish mine looked that tight, mine look loose as hell
well that’s just my opinion. I foam roll, warm up and stretch that hip flexor quite a bit before squatting but none of it seems to help. also, I haven’t tested unilateral squatting movements, but I can tell you for sure that neither leg pressing nor weighted knee raises with a 50 lb DB bother it at all.
in all honesty, if I can finally make front squats work and they don’t bother me, I’ll just switch movements. hell, if I’m limited to leg pressing IDGAF, since I have no PL aspirations anyway. just want dem quads.
Do leg press and front squats then I guess, probably the best quad exercises you can do. Maybe after taking time off of squatting that hip flexor will heal or something
got a tiny bit bloofy from the weekend upstate, weighed in at 199 and change today. breakfast on Saturday and Sunday was whole wheat toast, French toast, eggs, sausage… your usual mountain man fare. lunch was usually a sandwich and dinner was vegetable lasagna. all in all I doubt I got in more than 100 g pro each day, but likely close to 200 g carbs each day and around 100 g fat. so total cals wasn’t much but I had more of it than I would like from carbs.
side note: that right upper back tweak seems to have resolved. indigo must have spiked my healing factor.
olol cereally, I’ll try front squats first, then leg press. maybe a unilateral movement. the Bulgarian split squat looks like it might stretch the hip flexor on my back foot. either way, I need I step up my quad game because my legs look pathetic. as much as I don’t care about having big legs, mine need to look like I lift.
good thing they let you hide your legs in physique shows.
breakfast: 10 eggs (5 whole), 2 cups white rice, 2 pop tarts. the package says each pastry is 37g carbs and there’s two pieces in the package, so that’s like 75g right? right.
CHEST/SHOULDERS/TRIS
AM SESH
INCLINE BB BENCH, down to chin, up to short of lockout.
205x8 (10)
I decided to deload here too and go for more reps. if The King of Beef sayeth, it must be so. forgot to ramp up to a single at 225. -20 lb + 3.5 reps
CGBP
245x1
225x8 (10) last one got a bit stuck short of lockout til I ground it out. the tighter setup helped me out here (feet back, toes on the floor). -20 lb + 4 reps
INCLINE DB PRESS 2-3 sec descent, explosive press, squeeze pecs at top.
70x10 (10) +2 reps
65x10 (10)^ +2 reps
HS SHOULDER PRESS squeeze delts, stop short of lockout.
70ps x10 (10) +2 reps
65ps x9 (10), RP x2.5 +1 rep
metcon: incline treadmill sprints, ramped to incline 15 speed 8 or 8.5 15-20 sec sprints, 1 min rest for 15 mins
post meal: 14.5 oz of pork chops (bone in), will prob have 25g Carnivor to make up the balance to 100g pro.
so I just had an idea, maybe I’ll RP some reps to get to my target number of reps until I can get to my target number of reps in one shot. not sure if I should apply this to everything, but maybe if I get stuck at a certain number of reps for a few weeks, I’ll start doing RP reps to try and bust through the plateau.
not the most exciting Tyson vid, but a lot of people forget that his elusiveness is what put him in the best position to use his power. not a bad way to fight if you’re quick enough and are at a serious reach disadvantage:
pre meal: 4 pop tarts and maybe 50g Carnivor (ran out)
PM SESH HS SHRUGS
ramp to 4.5pps xsum
GLASS LATERALS
40x15 RL
40x15 RL
LEANING CABLE LATERALS
30x12 hold at top (15) +4 reps
drop
30x8 partials
drop
20x12 hold at top (15) +4 reps
drop
20x8 partials
pick up
40x15 partials
R then L goddddd def like/hate it better this way
PUSHDOWNS
77.5kg x13 +1 rep x9(10) +1 rep x8(8) +2 reps, cheated last rep
67.5x9(10) +2 reps
57.5x10(10) +3 reps, cheated last rep
drop to overhead rope, Cordova extensions and cable kickbacks
wide/neutral/close grip chins IBS
PEC FLYES
120x15 x10(10) +2 reps, gotta squeeze last reps better x8(8) +2 reps not bad rep quality here
100x10(10)
80x15
drop sets to stretched reps and 1.5 reps
[quote]fr0IVIan wrote:
not the most exciting Tyson vid, but a lot of people forget that his elusiveness is what put him in the best position to use his power. not a bad way to fight if you’re quick enough and are at a serious reach disadvantage:
Cool vid.
My reach is laughable so Tyson’s my boxing role model. Inhumanly fast and fucking insane, I love it.
Not that I’m like crazy strong or anything… But maybe try to sit back more? If you sit back, your shins will be more vertical, and then your heels won’t come up off the ground. But it may piss off your hip flexor, because sitting back more needs a more parallel back angle, and that would mean your hip flexors would have to contract to bring your torso forward to compensate for the hips going back… idek if this made sense … those squats look tight though, I wish mine looked that tight, mine look loose as hell