I used to get a lot of compliments on my butt. Now I get none. Either an age or a booty issue. going to do light lunges and/or BSS
[quote]kgildner wrote:
Anyone have an idea of where I can get my hands on some Valslide thingies here in the EU? Looks like an awesome everyday-type hamstring tool.[/quote]
yeah they’re great. I like lying hamstring curls a ton, but I don’t have access to machines now obviously, so these are a great alternative. The progressions will keep me busy for a while
11/7/13
incline
warmups then
135 12
155 10
135 15
slight decline flyes
50 5x12
db lateral raises
30 5x10
db french press?
50 25, 20, 20
did some dips between sets but my shoulders were smoked after the inclines, so I didn’t do any weighted dips.
also did mobility and banded rear delt/shoulder etc work between sets. I think all of my training should be supersetted with something useful. Who cares even if I’m lifting in a fatigued state, as long as I’m building muscle and strength right?
11/9/13
valslide curls
+12lb vest 100 total reps
going to do this for a couple more weeks and continue to work on form, then onto the hard variations
front squat
135 5
155 5 dropped the bar on the 4th rep and zercher/stone lifted it back onto the uprights lol. I won’t be using the knurl-free bar again for these
175 5x3 PR? not much rest in between sets
RDL
245 2x10
lunges
BW 30
knee is still iffy and hurts at times, but today was decent given how sick I’ve been the past few days
11/10/13
wide grip neutral pullups
BW 10
+45 6, 6 PR
close grip neutral
+45 6, 6, 6 PR - last rep was iffy on each of these. I won’t go heavier than a 45 lb plate for a long time and will just focus more on reps and da pump. It feels awesome to finally handle a plate on pullups : ) This has been a long term goal and today was a very average day
one arm bb rows
110 4x10, 15
watched some videos of Tate doing these and played with form
shrugs
315 3x20, 40
reverse bb curls
45 3x15
fat grip bb curls
45 12
55 3x10
some micro band rear delt stuff in between sets…not enough tension to make a difference in anything besides activation tbh. I’m going to add an extra session of calves/rear delts/abs/neck harness 2-3x a week because those are all things I avoid completely
today I think I finalized my back/bis workout for a while. I’ll just redo this over and over while going for rep/weight PRs
I need to be patient with the weights. I can hit PRs, but I really just need to work on my health and building a base. Good form, fast reps, and just doing a lot of them will do me more good in the long term than going for real weights in the squat. My right knee is fine now but the left is going to continue to be a problem for a few weeks at least. I’m pledging to not go heavier than 185 on front squats, 225 on back squats, and holding 30s for lunges for the rest of 2013.
In more exciting news I’ll push RDLs and leg curls. I’m making very noticeable progress with mobility work finally
Ok I’m confused on your progression model. What’s the reason for the only using increments of 25 and 45 lbs plates? And why don’t you always obey that rule? I feel like I missed something lol
[quote]Spidey22 wrote:
Ok I’m confused on your progression model. What’s the reason for the only using increments of 25 and 45 lbs plates? And why don’t you always obey that rule? I feel like I missed something lol[/quote]
ahaha called out…I should be following it
it’s just for lower body to simplify things and remove a variable. Imo I get caught up in hitting PRs at the expense of form. Thanks for the reminder
My new bar from elitefts arrived. Just holy shit. It is to my old bar, as my old bar is to a tooth pick.
I also got some chalk. Both of this was ordered thursday, and arrived today. So in three business days they sent my bar/chalk, and they both arrived. It said that it would SHIP a week-10 days from ordering let alone actually get here.
[quote]Spidey22 wrote:
Ok I’m confused on your progression model. What’s the reason for the only using increments of 25 and 45 lbs plates? And why don’t you always obey that rule? I feel like I missed something lol[/quote]
ahaha called out…I should be following it
it’s just for lower body to simplify things and remove a variable. Imo I get caught up in hitting PRs at the expense of form. Thanks for the reminder
[/quote]
Sorry definitely wasn’t trying to call you out, was genuinely curious.
So are you basically just saying that, with something like Front Squats you’ll use 185 until you can get like 15 reps with it, then mover to 225?
I guess I’m confused on why such a big weight jump would promote better form? I’d think something with SMALL weight jumps, just adding like 5 lbs a week, would serve you better if keeping form consistent is your goal.
If anything, I’d suggest at least adding 10 lbs plates into the mix. We are just not strong enough I feel to do just 25 and 45 lbs increments. lol
[quote]DSSG wrote:
My new bar from elitefts arrived. Just holy shit. It is to my old bar, as my old bar is to a tooth pick.
I also got some chalk. Both of this was ordered thursday, and arrived today. So in three business days they sent my bar/chalk, and they both arrived. It said that it would SHIP a week-10 days from ordering let alone actually get here.
I am very pleased with them. :)[/quote]
duuude a good bar and a lot of chalk makes such a big difference in lifting. I can’t believe I used to lift without either. What bar did you get? I’m happy for you man, you’ll be smashing PRs soon. I’m selling my Rogue Ohio bar this week and ordering something else.
[quote]Spidey22 wrote:
Ok I’m confused on your progression model. What’s the reason for the only using increments of 25 and 45 lbs plates? And why don’t you always obey that rule? I feel like I missed something lol[/quote]
ahaha called out…I should be following it
it’s just for lower body to simplify things and remove a variable. Imo I get caught up in hitting PRs at the expense of form. Thanks for the reminder
[/quote]
Sorry definitely wasn’t trying to call you out, was genuinely curious.
So are you basically just saying that, with something like Front Squats you’ll use 185 until you can get like 15 reps with it, then mover to 225?
I guess I’m confused on why such a big weight jump would promote better form? I’d think something with SMALL weight jumps, just adding like 5 lbs a week, would serve you better if keeping form consistent is your goal.
If anything, I’d suggest at least adding 10 lbs plates into the mix. We are just not strong enough I feel to do just 25 and 45 lbs increments. lol
no worries and sincerely, thanks a lot for the article/making me think. I like that Dan John agrees with my idea : ) just started reading his books last week.
I’ll explain my reasoning better - I need to work on form, speed, and volume on squats and deads. Usually I lose focus on those factors in an attempt to hit some arbitrary PR. That’s stupid of me, so in addition to taming my ego, I’m going to simplify my progressions for a while. 225 for reps on back squats and 185 for reps on front squats can keep me busy for a few months. At that point I’ll probably go to a real program. I consider the next two to three months as just building a foundation for the next few years. Injuries definitely caught up to me way before I thought they would.
[quote]DSSG wrote:
My new bar from elitefts arrived. Just holy shit. It is to my old bar, as my old bar is to a tooth pick.
I also got some chalk. Both of this was ordered thursday, and arrived today. So in three business days they sent my bar/chalk, and they both arrived. It said that it would SHIP a week-10 days from ordering let alone actually get here.
I am very pleased with them. :)[/quote]
duuude a good bar and a lot of chalk makes such a big difference in lifting. I can’t believe I used to lift without either. What bar did you get? I’m happy for you man, you’ll be smashing PRs soon. I’m selling my Rogue Ohio bar this week and ordering something else.[/quote]
Elitefts’s 1500 pounds static limit bar power bar. It seems like a beastly bar for squatting/benching, but I am not sure about deadlifting yet…
nice! they’re Troy bars actually, it’ll last you forever I’m sure. I think it’ll be fine for deadlifting. I actually preferred a stiffer bar when pulling for reps especially
11/12/13
incline
95 10
135 5
165 8, 8, 6
135 10
slight decline db flye
60 5x8
db laterals
30 5x12
need to start doing the Meadows swings/light full ROM supersets again. Those kill
[quote]browndisaster wrote:
nice! they’re Troy bars actually, it’ll last you forever I’m sure. I think it’ll be fine for deadlifting. I actually preferred a stiffer bar when pulling for reps especially
11/12/13
incline
95 10
135 5
165 8, 8, 6
135 10
slight decline db flye
60 5x8
db laterals
30 5x12
need to start doing the Meadows swings/light full ROM supersets again. Those kill
DB OH ext
65 20, 15, 15[/quote]
Oh, I didn’t know that. And yes, it will forever be my squat/bench bar… Even though that bar rips up my skin so bad.
On an unrelated note: I am going to wear my elitefts beanie (they gave it to me free) whenever I squat. Now just to get some chuck taylors, and to fully invoke the power of chuck vogelpohl.
sold my Rogue bar yesterday for more than I bought it for haha. Now I need a nice bar and better plates
squat
135 5
185 5
225 3x5
185 5
I think this was my old PR? or maybe 245 3x5. who cares. I’ll move onto 5/3/1 BBB once I stall[/quote]
I like my troy bar (as you informed me it was). You could use that. It had took 375 like my previous bar took 225, and it has an amazing feel for squatting.
sold my Rogue bar yesterday for more than I bought it for haha. Now I need a nice bar and better plates
squat
135 5
185 5
225 3x5
185 5
I think this was my old PR? or maybe 245 3x5. who cares. I’ll move onto 5/3/1 BBB once I stall[/quote]
I like my troy bar (as you informed me it was). You could use that. It had took 375 like my previous bar took 225, and it has an amazing feel for squatting. [/quote]
I just ordered an Ivanko! I live half an hour away from a Troy dealer so I was considering the 1500 lb or Texas PB. It’ll definitely last you a lifetime of daily abuse.
Both of this was ordered thursday, and arrived today. So in three business days they sent my bar/chalk, and they both arrived. It said that it would SHIP a week-10 days from ordering let alone actually get here.