[quote]csulli wrote:
[quote]LiftingStrumpet wrote:
Finance is dangerous work.[/quote]
LOL[/quote]
Serious business.
All of that shit sucks, man. I know you’ll come out on top of it all.
Damn man that sucks. Tough times but hell your still pushing it and getting some gym time in. Higher stress normally demands less gym stress anyways so you’ll come out of this just fine
[quote]csulli wrote:
10/17/2014
Squat:
45 10x
135 10x
185 5x
225 5x
275 4x
315 3x
365 2x
315 8x
Leg Press:
3 sets of 20 gonna see how my low back feels; usually leg presses mess it up, but I stayed leaned way far back and was really conservative with the ROM
Leg Curl:
3 sets of 10+
one set of partials to failure (partials at the leg extended range, not the curled up range)
Did a calves, abs, and neck circuit; 3 sets
This is only about 60% of where I want to get my leg days. I’m just in a poor mental state at the moment. Oct 15 was a huge work deadline and I was working like 16 hour days and then a couple days ago I dozed off at the wheel and sideswiped a guardrail so there’s a $500 deductible down the toilet and the bodyshop said they need my car for 2 fucking weeks so I’m just all pissed off right now and it’s more difficult than usual to keep my intensity and mood up. It’ll get back to normal in a little while.[/quote]
Recently started leg pressing again. Love it but it kind of jacks up my low back as well. Get this weird inverted butt wink thing goin’. Anyway, doing one leg at a time with light weight (seriously, 2-3 plates TOPS) for high reps and very little rest seems to do the trick.
Killin’ it in here bud. Losing 20lbs and setting meet PR’s is pretty damn impressive.
[quote]WhiteFlash wrote:
[quote]csulli wrote:
10/17/2014
Squat:
45 10x
135 10x
185 5x
225 5x
275 4x
315 3x
365 2x
315 8x
Leg Press:
3 sets of 20 gonna see how my low back feels; usually leg presses mess it up, but I stayed leaned way far back and was really conservative with the ROM
Leg Curl:
3 sets of 10+
one set of partials to failure (partials at the leg extended range, not the curled up range)
Did a calves, abs, and neck circuit; 3 sets
This is only about 60% of where I want to get my leg days. I’m just in a poor mental state at the moment. Oct 15 was a huge work deadline and I was working like 16 hour days and then a couple days ago I dozed off at the wheel and sideswiped a guardrail so there’s a $500 deductible down the toilet and the bodyshop said they need my car for 2 fucking weeks so I’m just all pissed off right now and it’s more difficult than usual to keep my intensity and mood up. It’ll get back to normal in a little while.[/quote]
Recently started leg pressing again. Love it but it kind of jacks up my low back as well. Get this weird inverted butt wink thing goin’. Anyway, doing one leg at a time with light weight (seriously, 2-3 plates TOPS) for high reps and very little rest seems to do the trick.
Killin’ it in here bud. Losing 20lbs and setting meet PR’s is pretty damn impressive. [/quote]
Personally I get this bad as well. I really have to focus on keep my low back pressed into the pad and contracting my abs. As soon as I feel my ass rolling up that’s the end of ROM and I drive back up. It’s easy for me to forget unless I focus on it.
Hey thanks everyone for the well wishes!
10/19/2014
Was out of town over the weekend, trying to get Saturday’s and Sunday’s training all caught up.
Deadlift:
worked up to a 495 pull
conventional feels so much better than sumo lol
Feet Up Bench:
worked up to 275 for 5
Incline Flies:
50’s for 3 sets of 10 - 30s rest between sets
Low Incline Bench:
50’s for 3 sets of 10 - 30s rest between sets
Dips:
3 sets of 10, slow descent, paused at top and bottom - 30s rest between sets
Shoulder Press Machine:
3 sets of 10 - 30s rest between sets
Shoulder Finisher (that 7 sets of 12 thing I always do with the front raise, side raise supersets)
Low Row Machine:
3 sets of 10 - 30s rest between sets
Pullups:
3 sets to failure - 30s rest between sets
Preacher Curl Machine:
3 sets to failure - 30s rest between sets
Concentration Curl Machine:
3 sets to failure - 30s rest between sets
Rope Pushdowns:
1 set to failure
That was a huge training session!
[quote]Loftearmen wrote:
That was a huge training session! [/quote]
Turns out I can get a lot more done if I’m not chatting for 10 minutes between sets haha
10/20/2014
Squat:
45 10x
135 10x
185 5x
225 5x
275 3x
315 3x
365 1x
405 1x
315 8x
275 12x
225 15x
Leg Press:
3 sets of 20; I’m using 6 plates per side on these, but that’s usually meaningless info given how much different machines will vary
Hamstring Curls:
3 sets of 10+
partials to failure - just like before, partials at the beginning ROM, not the end. This was a tip from John Meadows. Really pumps your hamstrings like nothing else.
Leg Extensions:
3 sets of 10+
Calves, abs, and neck circuit; 3 sets each
[quote]ryanbCXG wrote:
[quote]WhiteFlash wrote:
Recently started leg pressing again. Love it but it kind of jacks up my low back as well. Get this weird inverted butt wink thing goin’. Anyway, doing one leg at a time with light weight (seriously, 2-3 plates TOPS) for high reps and very little rest seems to do the trick.
[/quote]
Personally I get this bad as well. I really have to focus on keep my low back pressed into the pad and contracting my abs. As soon as I feel my ass rolling up that’s the end of ROM and I drive back up. It’s easy for me to forget unless I focus on it.[/quote]
Most people I see get it wrong like you guys (and they wonder why they have lower back issues). It’s all in the setup of your pelvis. Key is get an anterior tilt going before you start and keep it there. Took me a while to figure it out myself.
[quote]infinite_shore wrote:
Most people I see get it wrong like you guys (and they wonder why they have lower back issues). It’s all in the setup of your pelvis. Key is get an anterior tilt going before you start and keep it there. Took me a while to figure it out myself.[/quote]
Well it didn’t really take me any time to figure that out lol. My issue isn’t knowing how to setup, it’s that my hamstring flexibility is so poor that I have to really be careful not to get pulled out of it. I had a lower back injury long before I started leg pressing. My lower back is in good shape now, but that just seems to be one of the movements I have to be cautious about since it can easily cause recidivism.
[quote]csulli wrote:
[quote]infinite_shore wrote:
Most people I see get it wrong like you guys (and they wonder why they have lower back issues). It’s all in the setup of your pelvis. Key is get an anterior tilt going before you start and keep it there. Took me a while to figure it out myself.[/quote]
Well it didn’t really take me any time to figure that out lol.[/quote]
Oh yeah, well…Fuck you! I’m stronger and bigger than you!
[quote]csulli wrote:
10/20/2014
Squat:
45 10x
135 10x
185 5x
225 5x
275 3x
315 3x
365 1x
405 1x
315 8x
275 12x
225 15x
Leg Press:
3 sets of 20; I’m using 6 plates per side on these, but that’s usually meaningless info given how much different machines will vary
Hamstring Curls:
3 sets of 10+
partials to failure - just like before, partials at the beginning ROM, not the end. This was a tip from John Meadows. Really pumps your hamstrings like nothing else.
Leg Extensions:
3 sets of 10+
Calves, abs, and neck circuit; 3 sets each[/quote]
nice squat session. I probably would have capped the workout after the squats, lol. I’m also a fan of the partials to failure on the hamstring curls.
[quote]infinite_shore wrote:
[quote]ryanbCXG wrote:
[quote]WhiteFlash wrote:
Recently started leg pressing again. Love it but it kind of jacks up my low back as well. Get this weird inverted butt wink thing goin’. Anyway, doing one leg at a time with light weight (seriously, 2-3 plates TOPS) for high reps and very little rest seems to do the trick.
[/quote]
Personally I get this bad as well. I really have to focus on keep my low back pressed into the pad and contracting my abs. As soon as I feel my ass rolling up that’s the end of ROM and I drive back up. It’s easy for me to forget unless I focus on it.[/quote]
Most people I see get it wrong like you guys (and they wonder why they have lower back issues). It’s all in the setup of your pelvis. Key is get an anterior tilt going before you start and keep it there. Took me a while to figure it out myself.[/quote]
Pretty sure that’s what I said. Braces abs and set up like normal. Puts you in correct position
[quote]infinite_shore wrote:
[quote]csulli wrote:
[quote]infinite_shore wrote:
Most people I see get it wrong like you guys (and they wonder why they have lower back issues). It’s all in the setup of your pelvis. Key is get an anterior tilt going before you start and keep it there. Took me a while to figure it out myself.[/quote]
Well it didn’t really take me any time to figure that out lol.[/quote]
Oh yeah, well…Fuck you! I’m stronger and bigger than you![/quote]
[quote]ryanbCXG wrote:
[quote]infinite_shore wrote:
[quote]ryanbCXG wrote:
[quote]WhiteFlash wrote:
Recently started leg pressing again. Love it but it kind of jacks up my low back as well. Get this weird inverted butt wink thing goin’. Anyway, doing one leg at a time with light weight (seriously, 2-3 plates TOPS) for high reps and very little rest seems to do the trick.
[/quote]
Personally I get this bad as well. I really have to focus on keep my low back pressed into the pad and contracting my abs. As soon as I feel my ass rolling up that’s the end of ROM and I drive back up. It’s easy for me to forget unless I focus on it.[/quote]
Most people I see get it wrong like you guys (and they wonder why they have lower back issues). It’s all in the setup of your pelvis. Key is get an anterior tilt going before you start and keep it there. Took me a while to figure it out myself.[/quote]
Pretty sure that’s what I said. Braces abs and set up like normal. Puts you in correct position [/quote]
No, I’m pretty sure you (and Csulli) don’t understand what I exactly meant.
[quote]infinite_shore wrote:
[quote]ryanbCXG wrote:
[quote]infinite_shore wrote:
[quote]ryanbCXG wrote:
[quote]WhiteFlash wrote:
Recently started leg pressing again. Love it but it kind of jacks up my low back as well. Get this weird inverted butt wink thing goin’. Anyway, doing one leg at a time with light weight (seriously, 2-3 plates TOPS) for high reps and very little rest seems to do the trick.
[/quote]
Personally I get this bad as well. I really have to focus on keep my low back pressed into the pad and contracting my abs. As soon as I feel my ass rolling up that’s the end of ROM and I drive back up. It’s easy for me to forget unless I focus on it.[/quote]
Most people I see get it wrong like you guys (and they wonder why they have lower back issues). It’s all in the setup of your pelvis. Key is get an anterior tilt going before you start and keep it there. Took me a while to figure it out myself.[/quote]
Pretty sure that’s what I said. Braces abs and set up like normal. Puts you in correct position [/quote]
No, I’m pretty sure you (and Csulli) don’t understand what I exactly meant.[/quote]
[quote]emo_shore wrote:
NOBODY UNDERSTANDS MEEEEEE!
[/quote]
Let me feel my feelings!
Loving all the memes. And yes big C time to add 5g and become even bigger C
10/22/2014
Deadlift:
135 5x I seriously considered scrapping back day and doing push today instead. Right hamstring was bout to pop.
225 5x
275 3x
315 3x
365 1x
405 1x
455 1x
495 1x
455 1x
Well I couldn’t really do anything on deads today. Like an idiot I basically spent ALL day Tuesday sitting at my desk. Since I had done all that leg work Monday, that meant that my hamstrings got super short, tight, and cold. So as soon as I started stretching and moving and getting warmed up at all on Wednesday that right one got all tweaked out. It was the inner, upper part near the groin. Felt like it was gonna snap right off.
DB Rows:
115’s 10x
115’s 10x
115’s 10x no straps bro
Above the Knee Rack Pulls:
405 3x
585 3x
765 2x
675 3x I like to do these for a kind of quasi-isometric upper back work. People hate on these a lot, but I used to do them relatively often, and I kinda think this is what built most of my upper back base. Just holding really heavy weight at lockout feels like it works my upper back pretty good. I may go back to some bullshit rack pulls.
Weighted Pullups:
+45lbs 10x
+45lbs 10x
+45lbs 10x went straight into an unweighted set
BW 12x
DB Shrugs:
100’s 20x
100’s 20x
100’s 20x no straps again bro
EZ Bar Curls:
90lbs 10x
90lbs 10x
90lbs 10x
Seated Incline DB Curls:
30’s 10x
30’s 10x
30’s 10x
V-Bar Pullups:
BW for 3 sets of 15
Cable Curls:
1 set to failure
I still monitored my rest time very closely on the smaller exercises, but not obsessively going as fast as possible. Just sort of remaining aware of how long I was taking between sets to keep myself working. Today was a lot more heavy work than I had been doing since I started training in a more bodybuilding style. I’m still kind of evolving what I feel works for me. I’m getting closer to nailing down the balance that I want to strike between weight, rest time, sets, and movements.