[quote]browndisaster wrote:
sold my bumpers today too at a profit lol. I should get into the fitness gear industry
11/17/13
incline
135 some triples
170 6
160 10, 10
slight decline db flye
65 5x8
happy with this, going to stay around this weight and get some more reps though
meadows swings ss laterals
65/30 2x20/20
OH DB Ext
70 20, 15, 15
making progress. My goals for the rest of this training cycle are to put on mass while working on form/mobility/health. Jan-March will be 5/3/1 BBB.[/quote]
Hell yeah. I did BBB for my first 14 months of training. You should go see if you can match up with my old lifts and try to beat some of them!
cg neutral pullups
+45 3x8
not counting as a PR because reps were too sloppy
unilateral landmine row
135 3x10
this gets a new name every session haha. This crushed my lats.
Wasn’t really feeling it at 5 am. I’ll get accustomed to waking and lifting early though. My goal atm is to hit this and weighted pullups for 5x12 each with good form
[quote]browndisaster wrote:
sold my bumpers today too at a profit lol. I should get into the fitness gear industry
11/17/13
incline
135 some triples
170 6
160 10, 10
slight decline db flye
65 5x8
happy with this, going to stay around this weight and get some more reps though
meadows swings ss laterals
65/30 2x20/20
OH DB Ext
70 20, 15, 15
making progress. My goals for the rest of this training cycle are to put on mass while working on form/mobility/health. Jan-March will be 5/3/1 BBB.[/quote]
Hell yeah. I did BBB for my first 14 months of training. You should go see if you can match up with my old lifts and try to beat some of them![/quote]
nice, will do. I’m going to actually do a 5/3/1 variation as written for the 2nd time ever haha.
sold 2 pairs of 45s at a profit haha. Those were the only extremely rusty ones, so I’m just going to sell the rest off to play it again sports when I get the new plates next week. I’m pretty excited. I’ll post up pics then when everything is completed.
shrugs
225 50
315 30
365 3x15, 20
last 5 reps of the last set were bouncy, go figure. Shrugs are kind of odd in that sense, once you start pushing them, the bounce and power shrug motions are pronounced. I’m just going to hit traps with a combination of TUT and heavy weight and I’m sure they’ll grow.
11/21/13
bench
45 20
115 some
165 1
185 5
225 1
205 1, 3, 3
turns out I needed this to get used to the equipment. My bench is adjustable and has a big gap between the two pads. My hips settled into it and opened up on the first down set, causing my back to cramp really badly. I’m comfortable with the bench and j hook positioning now
11/22/13
deficit deads
185 3
235 3
285 1
315 2x5, 10x1
I was going to stop after the first set of 5, but looked at the video of it and decided to keep doing reps until I was content with form. I just need to drop my head and shoulders back and get into tension at the bottom of the lift better
11/24/13
given that my knee is feeling good enough to make progress now, I signed up for a powerlifting meet! It’ll be on the first week of September, which will give me time to build my squat past 300.
voodoo floss, Limber 11, upper body warmup (stretch chest and shoulders, SMR on upper back)
squat
45 some
115 3
185 3
235 5
245 5, 5
I think a PR. the first two sets were barefoot, last with oly shoes. stance is about shoulder width now with toes pointed out only a little. I need to unrack the bar with my hips locked out I think. My torso is kind of pitched forward which I think makes racking the bar on my shoulders harder than it needs to be.
valside ham curls
60 total
the first half of these were occluded which killed. My left hamstring cramped and stayed that way for a while
going to get some light bench and some lower body accessory work done in the morning
I’m addicted to supertraining, I put the pod casts on, and blast them through the house, when I’m cleaning up, doing dishes (Mr mom) whatever, I was actually watching a deadlift form video, at “Yo Elliot”, usually a stupid sight, but he had a good deadlifting instructional form video, about keeping your proper arch, and what not, he had a friend putting a broom stick on his back while he was dealifting, it’s worth a watch if you can find it (can’t link) I’ve been deadlifting for 20yrs, and learned something’s from it. Anyway off to clean the house keep up the good work around here. Latter
[quote]AnytimeJake wrote:
I’m addicted to supertraining, I put the pod casts on, and blast them through the house, when I’m cleaning up, doing dishes (Mr mom) whatever, I was actually watching a deadlift form video, at “Yo Elliot”, usually a stupid sight, but he had a good deadlifting instructional form video, about keeping your proper arch, and what not, he had a friend putting a broom stick on his back while he was dealifting, it’s worth a watch if you can find it (can’t link) I’ve been deadlifting for 20yrs, and learned something’s from it. Anyway off to clean the house keep up the good work around here. Latter[/quote]
yeah the supertraining podcasts are hilarious and pretty informative. I wasn’t expecting much at first but ended up downloading all of them to listen to before bed or on the way to work. I haven’t watched many Elliot Hulse videos but I’ll look for it. Thanks for the input man
11/26/13
AM
bench
115 6
160 6x6
PM
bench 170 7x5
ring dips 3x5 - really shaky, interesting though…going 50 dips and 50 rows after every workout per Thibs’ recommendation.
I need to do limber 11 before every single workout
[quote]browndisaster wrote:
RDL
290 5, 5
These feel better lighter and with oly shoes
5 mins total[/quote]
Did it take getting used to? Sometimes I forget to switch shoes after squats when I do SLDLs and I hate the feeling. Feel like I don’t get as much out of the hamstrings.
Brown, don’t heeled shoes supposedly make romanian deadlifts/good mornings more back exercises while raising the toe makes it more a hamstring exercise?
That’s what I have heard from Louie simmons/other people, and what I can tell from your deadlift (turn it into a back extension monstrosity when done conventional ). However I have never really bother with this, and have kept the same shoe set up: none. I suppose it would be a nice way to keep the “same, but different” mentality for really important lifts (competition lifts/ what builds them).
@mightymouse honestly don’t notice a huge difference. I think the main point for me would be to keep them in the 10-15 range and focus on shoving my butt back.
@dssg thanks for that tip, it makes sense to me. I think I just need to squat, front squat, and deadlift more to bring up my deads. I’ve got some weaknesses but I think they’ll settle out the more and more I hit the lifts with good form. My deadlift is probably just a product of me not squatting hard for a year or so but building up my hams and back.
keep up the good work around here. Latter
). However I have never really bother with this, and have kept the same shoe set up: none. I suppose it would be a nice way to keep the “same, but different” mentality for really important lifts (competition lifts/ what builds them).