07/15/08 DE Squat Day
Mobility Work
SSB Box squat 300x2x10
Pull Throughs 215x10x4
Hammer Low Row 520x5x3 450x8
I think a may have caught some kind of stomach bug. Felt queasy the entire workout and ended up cutting my workout short. I think I may back of on weight for a week or so to give myself a little to recover from the heavy stuff.
Good work on a day feeling subpar. I have no doubt you will kick ass next time…I had a guy at the gym call his deload a tactical retreat.
I kind of hate to back off. But I know when I’ve gone far enough. Sometimes I feel like I have a limited window of opportunity. When that happens I have to slow down and reexamine my workout.
0717/08 DE bench
Mobility Work
Speed Bench 165+doubled mini bands x3x8
Dumbell bench 80x10 100x10x4
Face pulls 155x12x3
Close grip 4board 225x10x4
I usually use a micro mini and a mini on my bench but one of my bands was missing. I’ll get it next time. Everything was light today to help with recovery. I had a couple of videos I was going to post but they were too big.
[quote]Ironmantrw wrote:
I had a couple of videos I was going to post but they were too big. [/quote]
Ironman - you can also get a free account on YouTube.com to post your videos. Then just put a link in your post here. They allow videos of 1 gigabyte and 10 minutes.
Thanks soldog They were more of a test video than anything else. I’ll have some more Saturday. Hopefully they will be smaller and I’ll be able to post them.
07/19/08 Me Squat
Mobility Work
SSB Suspended GM 425x3 450x3 460x3 470x3
Squat Machine 780x5x4
Shrugs 615x5x4
Short workout today. Wifey wanted to see the new Batman movie. I had a lot left in me on GMs but it was a new PR. I think I’m done with the squat machine. I’m starting to get some shoulder pain from the pads. Time for some other squat variant.
07/22/08 ME Bench
Mobility work
Floor press 250x2 275x1 285x1 285x1
Machine Laterals 115x12x4
Rear Delt 110x10x4
Left shoulder was acting up somewhat today so I didn’t go as heavy as I wanted.
Time to go to the chiropractor Hurt my lower back trying to go deeper in squats. Got sloppy in my technique because I was warming up. I tend to round over when I go way below parallel. Advice to everyone never ever let your form slip just because it’s only a warmup weight.
All of my injuries have occurred at lower weights. I always remind myself to stay focused no matter what the exercise or the weight.
I hope the trip to the chiropractor helps…
07/26/08 DE bench
Mobility Work
Speed bench 175+mini+micro mini x3x2 165+mini+micro mini x3x6
Tbar supported rows 135x12x4
Close grip 4board 250x10x4
Reverse curls 50x10x4 alternated with
Rolling dumbell tricep press 40x10x4
The first couple of sets on bench were too slow so I backed off the weight. I tested my back a little to see how it felt. No pain, weird
07/29/08 DE Squat
Mobility Work
SSB Box Squat 300x2x10
Pull throughs 215x12x4
Hammer High Rows 360x10x4
Chins BWx10x4
No back pain!!! Went a couple of inches lower on squats. Felt pretty good. I’ve got to figure out how to put more weight on the pull throughs, I’m using the whole stack now. Maybe chains? Also I’ve got a couple of videos up on youtube if anyone is interested
07/31/08 ME bench
Mobility Work
Floor press 225x2 225+1chainx1 225+2chainsx1
225+3chainsx1 225+4chainsx1 225+4chainsx1 225+3chainsx1 225+2chainsx2
Reverse pec dec 110x10x4 125x10x1
Dumbell bench 100x8x4
Chains were 5/8 chain Number was per side. Trying something different I had the chains for six months now and was trying to figure a way to work them in.
08/06/08 DE bench
Mobility work
Bench 170+mini x3x8
Reverse pec deck 125x8x4
Close grip 4board 260x8x4
Reverse curls 85x10x4 alternated with skull crushers 85x10x4
Reinjured my lower back on Saturday. Sunday I could hardly move. Chiropractor has me feeling a lot better. I also remembered why I hate cardio. Boring!!! I got on the elliptical and set it for 10 minutes 5 minutes later I was ready to quit out of boredom. My hat is off to the people who stay on it for 30 minutes at the time. Maybe I’ll try again later.
[quote]Ironmantrw wrote:
08/06/08 DE bench
I also remembered why I hate cardio. Boring!!! I got on the elliptical and set it for 10 minutes 5 minutes later I was ready to quit out of boredom. My hat is off to the people who stay on it for 30 minutes at the time. Maybe I’ll try again later.[/quote]
Welcome to the haters club! Good workout bad back and all.
[quote]j_willy3 wrote:
Ironmantrw wrote:
08/06/08 DE bench
I also remembered why I hate cardio. Boring!!! I got on the elliptical and set it for 10 minutes 5 minutes later I was ready to quit out of boredom. My hat is off to the people who stay on it for 30 minutes at the time. Maybe I’ll try again later.
Welcome to the haters club! Good workout bad back and all.[/quote]
Yeah! Welcome to the club! I need some seriously good tunes to get through cardio. Sometimes I have to listen to techno … it pisses me off enough to really kick butt. Other times I don’t need as much agitation. But hey, whatever blows your hair back and puts you in “the zone”!
Cappy
A bench shirt really adds that much. I’ve never tried one. How much will a suit add to squats and deads? Great weights.
08/11/08 ME bench
Mobility Work
Floor press 225x2 225+1chainx1 225+2chainsx1 225+3chainsx1 225+4chainsx1 225+5chainsx1 225+2chainsx2
T bar rows 180x8x4
Close grip 4board 270x8x4
Reverse grip 90x10x4
Nothing new to add. Lower back is still sore At least my bench is moving.
[quote]ecogenx wrote:
A bench shirt really adds that much. I’ve never tried one. How much will a suit add to squats and deads? Great weights.[/quote]
A bench shirt will add 50-100 pounds depending upon the design. I’m not sure how much a suit adds to your squat again it depends on the type of suit and the fabric. A lot of lifters say the suit doesn’t help in the deadlift and some say it does. I think it depends on your style (sumo or conventional) There are a lot of variables there. You can’t put on a squat suit or bench shirt and expect your lifts to increase. You have to learn how to use the suit or bench shirt to get the most out of it. A bench shirt difficult to put on and you will need help. The person helping you has to be fairly strong to help adjust the shirt. A suit is not so difficult again depending upon the design. But you will have to get help pulling the straps up. Hope this helps.
thanks Iron