[quote]FarmerBrett wrote:
Your deadlifts looked pretty good.
I laugh every time I see your “Barbie” gym. I’ve never seen pink carpet before.
I think your training environment is the exact opposite of mine. I think somewhere in the middle would be ideal.[/quote]
Thanks Brett, Deads have a long, long way to go.
Pink carpet is very motivating…I recommend to every one to get a pink bath mat and put it in your squat rack… it makes for such a hardcore lifting environment.
I remember someone posting in this thread something about nice “high bar squats”. I’ve heard the terms High bar and low bar squats but until this weekend I never knew what that meant. I spent this weekend watching pretty much every video on youtube I could find. Anyway, tonight was my first attempt with the new bar placement.
2/21/11
Squat: Low Bar
broomstick x 10,10,10
bar x 10,10
95x10
135x8
185x3
225x2
245x1
255x1 = + 10# pr
190x 5,5,5,5,5
RDL:
190x 8,8,8,8 = +5 lb, +2 rep
Leg Press:
410x 8,8,8,8
LP calf raise
410x 13,12,11
Leg Ext:
160x 12,10,9
Leg Raise:
1xfail w/10 lb ball
I was pretty happy with the low bar form of squat. I really need to work on mobility in my shoulders and wrists. I struggled to find a comfortable hand placement.
Vidoes to follow. As always any feedback is welcomed and appreciated.
245x1
255x1 New PR
Nice! You appear to have found a nice groove and are busting out PRs all over the place!
You are a fast learner. Already fixed your depth plus lowered the bar on your back. I’ve been trying to do that for a good long time to no avail. But it would require a back on which to place the bar.
The low bar squat put some strain on my wrists last night and they didn’t feel strong at all for bench tonight. I had a hard time keeping my wrists under the bar.
Canada_k - Thanks, I’ve never tested 1rm and I havn’t attempted a lift that I couldn’t get up yet. I imagine that as I get closer to that 1rm (and I feel like i’m just about there) the PR’s will be fewer and further between.
Snap - I do feel like I pick things up quickly and the squat seems to make the most sense to me. DL on the other hand…I have a feeling that I’ll be struggling a good long time.
2/22/11
Flat Bench:
bar x 10,10
95x8
135x8
155x5
185x3
225x1
245x2 = barely…seemed like it took 10 sec to get the secong rep up. I had two people start walking over thinking that I was going to have to dump it. It went up though.
205x 5,5,5,5,5
DB Incline:
80x 8,7,7,6
Floor press:
185x 6,7,7,7
Standing cybex fly:
7.5x 12,11,10
Hanging Dip:
BW+70# x 4,5,6,5
Floor skull crusher:
70x 12,12,12
Cybex x press down:
4.5x 20,12,10
Congrats on the squat PR.
Wait I am the only one who thinks this is badassness…You weigh about 2 bills and do seated rows with 230!!! Maybe I am the only one who isnt pulling 30 over their BW! Nice work…very impressive
Thanks Joe, your dips are getting more impressive every workout, wait…is that even possible. Keep it up man.
OldGoat, thanks for the kind words.
2/23/11: Back
Seated Row:
Warm up
240x5
250x 5,5,5,5,5 = +10 lbs
Uni High Row:
100x 8,8,8,7
Face Pull - high cable on double pulley
150x 15,15,15
Cybex wide lat pull
15.5x 8,8,8,7
DB Row
100x 10 left, 10 right
DB Shrug
100x 12,12,12
X body hammer curl
30x 12,10,8
EZ Curl
70x 8,6,7
I need to figure out a new way to set up for the face pulls. I tried them at the seated row last week and it wasn’t comfortable on my shoulders so I switched to a high pulley this week but its a double pulley so maxed out its only about 75 lbs. We don’t have any medium height pulley stations so I don’t know what to do. Any suggestions would be appreciated.
After 3 months of 5 days/week my body is telling me time to take a break. My last three workouts have been crap and it’s taking me almost 2 hours to get through them. I’m feeling drained and only made it through half of tonights workout. I think I will fight through tomorrows OH Press and then back way off next week.
2/24/11
Deadlift:
bar x 10,10
95x10
135x8
185x5
225x3
275x1
315x1
345x1
225x 5,5,5,5,5
Front Squat:
135x8
145x 8,8,8
Leg Curl:
80x 8,8
Do you lift on all five days?
I’ve found I can workout pretty easily five days/week if one or two of the days are GPP style working out rather than actual lifting. Lifting five days a week crushed me.
[quote]JoeGood wrote:
Do you lift on all five days?
I’ve found I can workout pretty easily five days/week if one or two of the days are GPP style working out rather than actual lifting. Lifting five days a week crushed me.[/quote]
Same here. If I spend all 5 days at hard lifting, I burn out in a month, let alone 3. Sounds like you’re describing the signs of burnout.
Made it through my shoulder work out tonight, ok…almost. Definitely doing some kind of deload next weak.
Joe: I have prtty much always lifted 5 or 6 days a week. I usually can’t go for more than a couple months at a time like that but the first 2 months were 10-12 rep range trying to get back into the groove. These heavy singles into 5x5’s the last month have kicked my ass.
Cavalier: Thats exactly what it is…thats good though, means i’m working hard enough.
2/25/11
OH Press:
bar x 10,10
95x8
115x5
135x 5,5,5,5,5 - Last two sets were pretty much push press
Seated DB Pess:
50x 8,8,8,8
BO Rear Delt:
30x 12,12,10
Shoulder Shocker:
25 plate, 10 db - 10,10,10
BB Shrug:
275x8
275x 12,12 w/ straps
I think lifting 5-6 days a week is too much. Unless the reps are high and the weights are not particularly challenging. I gotta admit that at this point in my training cycle (meet on the horizon), I feel pretty beat up after sessions and really need recovery time.
You don’t wanna burn out. Be careful.
[quote]kpsnap wrote:
I think lifting 5-6 days a week is too much. Unless the reps are high and the weights are not particularly challenging. I gotta admit that at this point in my training cycle (meet on the horizon), I feel pretty beat up after sessions and really need recovery time.
You don’t wanna burn out. Be careful.[/quote]
I agree, it’s a lot. I don’t see any way to work Squat, DL, Bench, and MP all at the same time without going 5x/wk. Most weeks I’m fatigued by Friday but rested and ready to go by Monday. I don’t think I’m completly burnt out…just need to back off for a week. I suppose as the weight and intensity increases on my core lifts I will need to decrease volume a bit in order to keep the same lifting schedule.
Constructiuon on the new facility is almost complete. The City gave us a temporary occupancy yesterday so we’re gonna move equipment today and tomorrow.
As of monday…no more pink carpet and lavender walls.
I would think that you could do those lifts in a four day routine and then do a added day of famer’s walkes, sled stuff and maybe throw something that would leave you less in danger of burning out.
I’m looking forward to pics of your new gym.
On the training schedule, if you set it up as a 4-way split and train every other day, it ends up being 4 days per week 1, 3 days per week 2 etc. You can train hard on this schedule for a very long time without deloads or burnout. Throw in some GPP on off days where it makes sense.
Joe, Git Thanks for the input.
My current schedule looks like this:
Monday: Squat
Squat - warm up to near max single then 5x5
RDL - 4x6-8
Leg Press - 4x6-8
LP calf - 3x10-12
Leg Ext - 3x10-12
Weighted Leg raise - 3xfail
Tues: Bench
Flat Bench - warm up to near max single then 5x5
Incline DB - 4x6-8
Floor Press - 4x6-8
Cybex stnding fly - 3x10-12
Hanging Dip - 4x6-8
Floor skull crusher - 4x6-8
Some other tricep ext - 3x10-12
Wed: Back
Seated Row - 5x5
Uni high row - 4x6-8
Face Pull or T bar - 4x6-8
Wide lat pull or wide pull up - 4x6-8
DB Row - 1xfail
DB shrug - 3x10-12
hammer curl - 3x10-12
some other bicep curl - 3x10-12
Thurs: Dreadlift
Dreadlift - warm up to near max single then 5x5
Front Squat - 4x6-8
Leg Curl or GHR - 4x6-8
Standing Calf - 3x10-12
Hyper Ext - 3xfail
DB Hold - 1xfail
AB / Core - 3xfail
Fri: Press
OH Press - 5x5
Seated DB military - 4x6-8
Bent over rear delt - 3x10-12
Shoulder shocker - 3x
BB Shrug - 3x10-12
Upright rear delt - 3x10-12
Cable front raise - 3x10-12
Maybe i’m just too impatient. I’m probably trying to do too many things at once. On one hand I want to gain strength and improve my four main lifts. I could care less about DL just because I absolutley suck at it which is why I have to keep doing it. On the other hand summer is coming and I’m trying to add mass which is why I keep some volume, overlap and 10-12 rep stuff in the routine.
With the current life schedule i’m not able to consistently lift on the weekends so right now I can’t go to a every other day lifting schedule, although I think that would be ideal. I suppose I could drop “back” day on wednesday and try to substitute those lifts in on squat and DL days. That way i would be lifting mon, tues, thurs, fri with Wed open for some occasional GPP work…just thinking out loud here.
Oh well…I have all next week to think about it.