MILITARY PRESS 5/3/1 135/5 (WARMUP) 150/5 170/3 190/1+1
MILLITARY PRESS 205/1 135/15 135/13
RAINBOW PRESS 135/7 135/5 (FRONT AND BACK =1 REP)
UR ROW 135/10 155/8/8
BB SHRUG 135/20 225/10 315/12 315/12 315/10
DB SKULL CRUSHER (INCLINE) 40/13 45/12
EZ BAR SKULL CRUSHER 110/12/10/10
DB FRENCH PRESS 100/20
NOTES: had to double up the 5/3/1 work so I did MP and DL on the same day, actually worked out pretty well. My lower back acted up again so didnt push it on the DL. Shouldn be uping the weight every week anyway. All in all it was a decent session.
It’s not so much on my traps actually, kind of on my rear delt. I’m not 100% sure, it’s tender by my traps and shoulder, but the actual visible bruise is… oh right above my tattoo! That’s a perfect way to describe where it is.
No I can’t squat more weight with the bar that low! Feels like I’m going to fall backwards. And that I have to do too much work just to hold the bar in place.
I like “Rainbow press” better than the other names. I want to do that exercise again just to write Rainbow Press in my log
Matty, if you put the bar in a lower position, you will have to bend lower than you do now, to stay stable. The higher the bar on your back(the more the bar moves forward relative to your feet), the more upright you can be at the bottom, all else being the same. For example, with front squats, you are extremely upright, to balance it, because the bar is very far forward, relatively.
If you feel too much low back stress, move the bar higher, not lower. A higher bar will also be easier on the shoulders, because more of the weight will be supported vertically on your spine than on your wrists.
Unless of course, you change something besides bar position to make your squat less GM-ish.
[quote]Ogre21793 wrote:
Matty, if you put the bar in a lower position, you will have to bend lower than you do now, to stay stable. The higher the bar on your back(the more the bar moves forward relative to your feet), the more upright you can be at the bottom, all else being the same. For example, with front squats, you are extremely upright, to balance it, because the bar is very far forward, relatively.
If you feel too much low back stress, move the bar higher, not lower. A higher bar will also be easier on the shoulders, because more of the weight will be supported vertically on your spine than on your wrists.
Unless of course, you change something besides bar position to make your squat less GM-ish.[/quote]
Excellent info thanks a ton Ogre…the GMs are coming out of the hole, and hopefully getting the bar higher will help that, next Squat day is Wed so I will heed your advice.
[quote]Nikki9591 wrote:
It’s not so much on my traps actually, kind of on my rear delt. I’m not 100% sure, it’s tender by my traps and shoulder, but the actual visible bruise is… oh right above my tattoo! That’s a perfect way to describe where it is.
No I can’t squat more weight with the bar that low! Feels like I’m going to fall backwards. And that I have to do too much work just to hold the bar in place.
I like “Rainbow press” better than the other names. I want to do that exercise again just to write Rainbow Press in my log :P[/quote]
I would think I would feel the same way too, I dont think I would like the bar lower, Im gonna stick with the even higher bar squatting and hopefully with that and some bridges it would help alleviate the issue. Rainbow just makes more sense since the bar is moving in an arch like motion and I imagine a rainbow over my head:)
Matty I just recently switched to a high bar squat, the depth is coming along, the biggest problem I have is keeping my elbows in. With a low bar I can really jam the elbows into my side for a good strong base, high bar is a little tougher. Just something to think about when you try it.
And what DJ said, watch the whole series it’s well worth it.
I think that may be an issue re, the elbows, which I may not be concentrating enough on keeping them tucked which may ruin my posture, Im gonna stick with the high bar approach as I dont think low bar would feel comfortable for me.
[quote]MattyXL wrote:
Ive perused it, but really havent read it in depth, is it printable, if it is Ill print it out today and read it on the train.[/quote]
[quote]MattyXL wrote:
Ive perused it, but really havent read it in depth, is it printable, if it is Ill print it out today and read it on the train.[/quote]
James, I actually took it easy on the DLs on Sunday, my back was still hinky so I didnt up the weight, I basically did the required 5/3/1 sets, and a couple of singles and doubles.
Soooo, in an effort to make my stuff more accountable with stuffing my fat face, I will be jotting down what I ate for the day…nothing to scientific but just something for reference and maybe some pointers from you guys…
4/25/11
Morning: Medium Ice Coffee 2 splenda and half and half
One scoop ON Hydro Whey (30g protein) with water
Afternoon: Subway foot long Chicken Breast, let tom cucumber oil vinegar, oregano S&P Swiss cheese.
1 Can Diet Coke, One sccop ON Hydro Whey with water
1 Snickers bar, why? cuz it really satisfies, dont judge me
Evening: Piccodillo, which is a cuban dish, it consisted of a 1/2 cup white rice, 98% lean beef,potatoe, String Beans, 1 tomoatoe, 2 slice avacodo, oil vinegar. a serving of veggie straws.
[quote]MattyXL wrote:
Soooo, in an effort to make my stuff more accountable with stuffing my fat face, I will be jotting down what I ate for the day…nothing to scientific but just something for reference and maybe some pointers from you guys…
4/25/11
Morning: Medium Ice Coffee 2 splenda and half and half
One scoop ON Hydro Whey (30g protein) with water
Afternoon: Subway foot long Chicken Breast, let tom cucumber oil vinegar, oregano S&P Swiss cheese.
1 Can Diet Coke, One sccop ON Hydro Whey with water
1 Snickers bar, why? cuz it really satisfies, dont judge me
Evening: Piccodillo, which is a cuban dish, it consisted of a 1/2 cup white rice, 98% lean beef,potatoe, String Beans, 1 tomoatoe, 2 slice avacodo, oil vinegar. a serving of veggie straws.
