[quote]giterdone wrote:
Cycle 6, Week 1
Bench (3s)
160 x 3
180 x 3
205 x 5…same as last 3s day. Perhaps a little fatigued from OHP 2 days ago and DLs yesterday. Or, I suck at benching.
Incline Hammer Smith
2pps x 3
2 + 25 x 3
2 + 35 x 3
3pps x 1
2 + 25 x 8
Dips (BW)…my shoulder doesn’t like these much. Don’t know if I’ll ever do them weighted again.
5 x 10[/quote]
Nice work on the workouts mate!
[quote]timmyo wrote:
[quote]nlmain wrote:
not sure my boots are high enough for “madame”[/quote]
They’re high enough…Madame![/quote]
Hey, hey, hey…this is my thread! Don’t come in here just to chat up the hotties and not give me a ‘good job’ or ‘at least you’re not as fat and weak as my cousin Fred’ or something…jeez
done.
[quote]timmyo wrote:
done.[/quote]
Don’t mind me. My job is turning me into a head case.
still done.
Nice work going on in here…
I used some sleeves long ago- put blue ice or other linament in the sleeves helped
I cant get with the 531 rep calculator - I think I hit 405x6 and it had me pulling something ridicules as well
[quote]nlmain wrote:
[quote]JoeGood wrote:
Nice benching, my shoulder get a tiny bit cranky on weighed dips above +90.[/quote]
show off ;P[/quote]
Hey, I’m not showing off and trust me, if I had something to show off you can damn sure bet I would.
Oh I meant to mention, when you dip what are your elbows doing? I have a theory that a lot of shoulder pain from dips is really a slight flaring out of elbows that stresses the shoulders.
[quote]JoeGood wrote:
Oh I meant to mention, when you dip what are your elbows doing? I have a theory that a lot of shoulder pain from dips is really a slight flaring out of elbows that stresses the shoulders.[/quote]
Hmmm…not sure. I’ll do some tomorrow and make a note of elbow angle.
[quote]giterdone wrote:
[quote]JoeGood wrote:
Oh I meant to mention, when you dip what are your elbows doing? I have a theory that a lot of shoulder pain from dips is really a slight flaring out of elbows that stresses the shoulders.[/quote]
Hmmm…not sure. I’ll do some tomorrow and make a note of elbow angle.[/quote]
I think the same recommendations that apply to benching are good ones for dipping: Keep the elbows tucked and don’t flare until you’re most of the way through the motion, if at all.
[quote]DaCharmingAlbino wrote:
[quote]giterdone wrote:
[quote]JoeGood wrote:
Oh I meant to mention, when you dip what are your elbows doing? I have a theory that a lot of shoulder pain from dips is really a slight flaring out of elbows that stresses the shoulders.[/quote]
Hmmm…not sure. I’ll do some tomorrow and make a note of elbow angle.[/quote]
I think the same recommendations that apply to benching are good ones for dipping: Keep the elbows tucked and don’t flare until you’re most of the way through the motion, if at all.[/quote]
That makes sense. I try not to flare but I’ll double check.
Cycle 6, Week 1 (3s)
Squats
PITFF = 8.5…Watched the boy’s soccer game and keeper practice. Then the family went to a birthday party so I had the afternoon to myself to hit the gym. Freedom! And focus.
Squats
bar x couple sets
135 x 3 x couple sets
185 x 3
205 x 3
Working sets
245 x 3
275 x 3
315 x 5…planned top weight for the day. Felt good. My hip flexors are still tight but I’m doing 3-4 minute stretches a couple times a day which seems to be helping.
Experiment…knee wraps
335 x 1
345 x 1
355 x 1
365 x 1…PR +10 compared to old wraps
375 x 1…PR +20.
Probably had 385 but didn’t want to push my luck.
A definite benefit from the wraps. How much I don’t know. I’ll do some singles without wraps before too long and see how the numbers compare. I do like how they allow you to get more weight on your back and overload the body similar to Anderson squats to pins. I might keep them in almost like an accessory lift.
Wraps off
275 x 5,5,5…easy.
Machine hack squat supersetted with explosive BW jump squats
2 sets of 20 + 10
then fall over
Overall, pretty happy with today.
I think you’re gettin’ near to whuppin’ me on the squat, giterdone. Good to see the progression in your log.
I don’t know why everybody kicks up a fuss about real squat partials. Everybody digs on the board presses and what is that but a partial lift? My experience has been that so long as the depth of the partial squat has the knees bending past 90 degrees so that there’s glute and hamstring involvement, they boost my standard squat. Band squats, reverse band squats, suited squats perform a similar function to partials, which is to overload you once you’re out of the hole.
Some old-time powerlifters used to alternate high and low box squatting, so one squat session was devoted to doing partials.
[quote]DaCharmingAlbino wrote:
I think you’re gettin’ near to whuppin’ me on the squat, giterdone. Good to see the progression in your log.
I don’t know why everybody kicks up a fuss about real squat partials. Everybody digs on the board presses and what is that but a partial lift? My experience has been that so long as the depth of the partial squat has the knees bending past 90 degrees so that there’s glute and hamstring involvement, they boost my standard squat. Band squats, reverse band squats, suited squats perform a similar function to partials, which is to overload you once you’re out of the hole.
Some old-time powerlifters used to alternate high and low box squatting, so one squat session was devoted to doing partials.[/quote]
It’s been a while since I did partial squats (all today’s were full depth) but I liked the way partials accustomed me to the heavier weight. Yeah, partials like board presses and rack pulls are standard fare but partial squats rarely get mentioned. Actually, I consider sumo deads to be basically a partial squat with a short-range back extension to complete the lift.
I almost bought some bands yesterday. I think I just may do that.
edit: forgot to say thanks for the kind comments
[quote]DaCharmingAlbino wrote:
I don’t know why everybody kicks up a fuss about real squat partials. Everybody digs on the board presses and what is that but a partial lift? [/quote]
This is a valid point.
I wouldn’t say that I kick up a fuss. But I don’t train partial squats 'cause I’m afraid I’ll shortcut my depth when it matters.
[quote]kpsnap wrote:
[quote]DaCharmingAlbino wrote:
I don’t know why everybody kicks up a fuss about real squat partials. Everybody digs on the board presses and what is that but a partial lift? [/quote]
This is a valid point.
I wouldn’t say that I kick up a fuss. But I don’t train partial squats 'cause I’m afraid I’ll shortcut my depth when it matters.
[/quote]
YOU? shortcut your depth? NOT possible…
[quote]kpsnap wrote:
[quote]DaCharmingAlbino wrote:
I don’t know why everybody kicks up a fuss about real squat partials. Everybody digs on the board presses and what is that but a partial lift? [/quote]
This is a valid point.
I wouldn’t say that I kick up a fuss. But I don’t train partial squats 'cause I’m afraid I’ll shortcut my depth when it matters.
[/quote]
x2
I’d love to be abel to do partails but right now my depth isn’t hwere I want it to be and I’m sure I’ll eff that up if I start doing partials.
[quote]JoeGood wrote:
[quote]kpsnap wrote:
[quote]DaCharmingAlbino wrote:
I don’t know why everybody kicks up a fuss about real squat partials. Everybody digs on the board presses and what is that but a partial lift? [/quote]
This is a valid point.
I wouldn’t say that I kick up a fuss. But I don’t train partial squats 'cause I’m afraid I’ll shortcut my depth when it matters.
[/quote]
x2
I’d love to be abel to do partails but right now my depth isn’t hwere I want it to be and I’m sure I’ll eff that up if I start doing partials.[/quote]
I don’t think it would throw you off as long as you have full depth work in the program. It might even help since you could feel and contrast what a high squat feels like compared to full ROM. Dunno.
My depth, or the amount of discomfort in the bottom position, is directly impacted by my hip flexibility. There are some good lower body stretches under the Flexibility tab on the right. Haven’t done the one with the bar yet.
nice PR’s GIT
Hey Git! Nice to see the wraps are working for ya. Awesome on the PRs!
And thanks for the link to the flexibility info! This is something I greatly need to work on. I also like how the snatch vid is this tiny girl in tiny shorts - even I wouldn’t dare…