Shoulder training:
Seated db press:4012,5012,6510,8510
Rear DB laterals:2510,4010,55*10
DB shrugs:5020,7512,105*12
DB Hammer curls 2sets*10
EZ bar preacher curls:2sets*10
Some band pullaparts, dislocates, stretching and foam rolling.
Done, today was not a very good day. It was a late workout and i had very little drive or desire. Just simply wasn’t in to it like i should be.
Squat training:
Squats:1355,2253,3152,4051,4551,4953(vid, hard to tell depth in this vid, but i think i was a couple of inches high) added my red long bands 545*1(vid, took this video from side to better tell depth, close but still a few inches high)
495 squats
545 squat
Box squats:2255,2255,225*5
Anderson front squat with hold:1353 hold on last rep,2251,3151,3151, did these with bar starting at nipple height and holds were for 10-15secs
Superset leg press:40012,40012,400*12 focus on slow eccentric and hard concentric
With seated HS leg curls:4512,9010,135*8
Superset of leg extensions:11515,11515,115*15 focus on slow eccentric and hard concentric phases
And lying leg curls:7015,7015,70*15 Same focus as leg extensions
Done, while i’m happy with the weight i moved fairly easily and thought i hit depth, the video doesn’t lie and i wasn’t quite there. Going to continue to overload, but try to focus on getting to depth.
Bench training:
Started out doing bench for a few sets, and i was going to do bench to foam till the rack cleared out.
Floor press:1355,1355,1855 added slingshot,2255,2255,2755,315*7(goal was 5 but that felt easy and paused the last two so long the spotter reached to help, but i pressed before he could) It was sortof a little game of press before the help.
Close grip floor press against minis:1355,1355,1855,2255,225*5
Incline bench:13510,1858,1858,13512
Some band pullaparts, flys and dislocates.
Done, L shoulder is really effing tight, and L elbow still feels really funky. Going to poke around on that side and see if i can loosen it up a bit.
Attempted deadlift training: Sooo, on tuesday i strained my neck somehow while getting up in the morning. So it’s tight as a virgins asshole and i’m madder than a hornets nest. Anyways tuesday sucked big time, but it loosened up a bit yesterday, and felt okay today although still a little tight. So i started warming up with kettlebell swings, 1,2, fuuuuuuuuuuuuuuck. I felt the familiar but hated twinge that meant i was going to be very unhappy later. Can’t retract my head for shit, but i can rotate to either side and laterally flex my neck okay.
Cliff notes, herc is really pissed off.
Attempted deads:conv1355,sumo1355,conv1353(this strained my neck so i just continued with sumo which allowed me to keep a more neutral head position),1353,1353,2253,2253,2253,2253,2253
Done, we’ll see how it goes day to day. If i dig into my upper traps it seems to temporarily feel better than tightens up like a vice grip. More than likely i will not be able to get much if any quality training in till it feels better based on prior experience.
Squat training: Neck is really stiff, but fuck it. I made sure not to attempt to do too much and reinjure it, but i want to do more than this…
Squat training:1355,1355,2255,2255,3153,3653 Stopped here, beltless and without knee wraps.
Superset of leg press:20010,40010,60010,80010
and seated HS leg curls:4515,4515,9010,11510
Superset of Leg extensions:11515,14510,14510,14510 Focused on the feel and contraction
And Standing leg curls:5510,5510,6510,6510
Stretched and foam rolled
Done, i start a war with College physics tomorrow. I hate that i have to take the stupid class. I see no benefits as to why it is required. The only thing it will help me with towards my degree is that it is a requirement. I’m thinking of it that way to motivate me to do the work it will take to beat it. /whining.
Bench training:
Floor press:bar15,9510,9510,1355,1355,1855,2255 put slingshot on 2755,2755 Paused every rep with slingshot, 13520
Flat db press:6515,7515,85*15
Superset of rope extensions and band flys:10,10 10,10 10,10
Cable crunches:3*10
Done, R side of neck and shoulder area is still tight, but appears on its way to being unstrained. L elbow felt okay today, but still a little iffy. We’ll see how it goes.
[quote]Heracles_rocks wrote:
Done, i start a war with College physics tomorrow. I hate that i have to take the stupid class. [/quote]
Spar, i know physics will be interesting and is important in alot of the things being done in life. That still doesn’t change how i feel about having to take a tough class that i feel will not help me. Math causes me to hulk out and rage at all the damn formulas, equations and calculations needed to complete the problems.
Widen your stance considerably (for when you put your briefs on). Sit back, and get to depth. Its gonna hurt, but it is what it is.
[quote]Heracles_rocks wrote:
Spar, i know physics will be interesting and is important in alot of the things being done in life. That still doesn’t change how i feel about having to take a tough class that i feel will not help me. Math causes me to hulk out and rage at all the damn formulas, equations and calculations needed to complete the problems. [/quote]
Is this from the Avengers? NOW I WANT TO SEE IT EVEN MORE, GAHHH!!
Also, I should note, I have no idea what lifting program you’re on…
[quote]Spock81 wrote:
[quote]Heracles_rocks wrote:
Spar, i know physics will be interesting and is important in alot of the things being done in life. That still doesn’t change how i feel about having to take a tough class that i feel will not help me. Math causes me to hulk out and rage at all the damn formulas, equations and calculations needed to complete the problems. [/quote]
Is this from the Avengers? NOW I WANT TO SEE IT EVEN MORE, GAHHH!!
Also, I should note, I have no idea what lifting program you’re on… [/quote]
[quote]DixiesFinest wrote:
Widen your stance considerably (for when you put your briefs on). Sit back, and get to depth. Its gonna hurt, but it is what it is.
[/quote]
I do widen my stance a little with my metal pros, but i will try to widen it a little more next time i’m in my pros. I also think that the briefs are not fitting all the way up. Probably restricts my mobility and depth.
[quote]Spock81 wrote:
[quote]Heracles_rocks wrote:
Spar, i know physics will be interesting and is important in alot of the things being done in life. That still doesn’t change how i feel about having to take a tough class that i feel will not help me. Math causes me to hulk out and rage at all the damn formulas, equations and calculations needed to complete the problems. [/quote]
Is this from the Avengers? NOW I WANT TO SEE IT EVEN MORE, GAHHH!!
Also, I should note, I have no idea what lifting program you’re on… [/quote]
WHAT! You haven’t seen avengers yet spock? Yes that is my favorite hulk scene from the movie. Just so you know i always see the movies alone. So take your little guy and see the dang movie already. Then go see Battleship, that one was epic as well.
I’m not really on a program right now, just trying to use progressive overload ala coan. I am also trying to use some supra maximal weights ala Meat. I’m just doing this in a series of micro cycles with a general overall meso-cycle. One main movement then accessory work.
[quote]spar4tee wrote:
[quote]Spock81 wrote:
[quote]Heracles_rocks wrote:
Spar, i know physics will be interesting and is important in alot of the things being done in life. That still doesn’t change how i feel about having to take a tough class that i feel will not help me. Math causes me to hulk out and rage at all the damn formulas, equations and calculations needed to complete the problems. [/quote]
Is this from the Avengers? NOW I WANT TO SEE IT EVEN MORE, GAHHH!!
Also, I should note, I have no idea what lifting program you’re on… [/quote]
Fixed, seriously that movie was that awesome.
^^^ LOL! My kid is too young to see the avengers.
My mom is my only friend and vice versa, so we want to go see it with eachother, BUTTT we are both the only two people who take care of my kid. SOooOO, that poses as a problem if we ever want to do anything without him. I’m patiently waiting for a weekend where his schmuck papa has him so we can go do some womenly bonding, well, our version of womenly bonding anyway (cheering on superhero’s, ha)
[quote]Heracles_rocks wrote:
[quote]spar4tee wrote:
[quote]Spock81 wrote:
[quote]Heracles_rocks wrote:
Spar, i know physics will be interesting and is important in alot of the things being done in life. That still doesn’t change how i feel about having to take a tough class that i feel will not help me. Math causes me to hulk out and rage at all the damn formulas, equations and calculations needed to complete the problems. [/quote]
Is this from the Avengers? NOW I WANT TO SEE IT EVEN MORE, GAHHH!!
Also, I should note, I have no idea what lifting program you’re on… [/quote]
Fixed, seriously that movie was that awesome. [/quote]
Why would you wait til you got home? Go Caligula in the theatre.
Dixie brings up a good point. With that back view, it’s easier to see that the stance is too narrow. My stance on squats is more suited for briefs, but it’s more comfortable for me, and doesn’t kill my knees. Also, point your toes out a tad.
Word of advice with widening out your stance. Get a lacrosse ball. After your first session, your piriformis is going to be fucking angry. Also, foam roll the fuck out of your glutes, alot. It’s going to suck for a bit, but once they get use to it, it’s just maintenance mode after that. But with briefs, it may not be as bad.
Deadlift training:
Sumo deads:1353,1353,1353,2253,2753,3153,3653,3653(vid)
What do you guys think of my sumo form?
Block pulls conventional:3653,4053(cluster set) stopped here back was fried
Sumo pulls with fat grips:1353,1353,135*3 intially tried 225 but couldn’t hold it, did these double overhand.
Band assisted pullups:bw5,bw5 i think if i can get the setup and the right band tension these could be good.
Pulldowns:10510,10510,105*10 Did a set of band rows inbetween each set, just went for feel.
played around with some lower back band traction, will be cool to find a setup that will work.
Done, overall not too bad. R shoulder is still bugging me, but for now it’s just really tight.
[quote]Spock81 wrote:
^^^ LOL! My kid is too young to see the avengers.
My mom is my only friend and vice versa, so we want to go see it with eachother, BUTTT we are both the only two people who take care of my kid. SOooOO, that poses as a problem if we ever want to do anything without him. I’m patiently waiting for a weekend where his schmuck papa has him so we can go do some womenly bonding, well, our version of womenly bonding anyway (cheering on superhero’s, ha)[/quote]
Too young as in the theatre won’t let you sign permission for him to join you or a personal house rule? Just curious, because when i wanted to see movies that were R rated which avengers isn’t, as long as one of my parents signed for me, i was good to go. Avengers seems like an awesome movie to take someone between 5-10 years old, not to mention all ages.
I hope it works out for you, but even if it doesn’t and it comes out on dvd it’ll still be awesome.
[quote]koubanator wrote:
Dixie brings up a good point. With that back view, it’s easier to see that the stance is too narrow. My stance on squats is more suited for briefs, but it’s more comfortable for me, and doesn’t kill my knees. Also, point your toes out a tad.
Word of advice with widening out your stance. Get a lacrosse ball. After your first session, your piriformis is going to be fucking angry. Also, foam roll the fuck out of your glutes, alot. It’s going to suck for a bit, but once they get use to it, it’s just maintenance mode after that. But with briefs, it may not be as bad. [/quote]
I’ll play around with it for my raw squats and see how it goes. The main issue is i lose alot of power and stability going out of the hole. Stopping 3-4 inches shy and im still really strong but that last few inches in the wide stance leaves me with little strength. Thats not the case with squatting in my metal pros, but kills me on raw squats. Thats why i have my stance where it is, but I’m thinking of taking it out medium wide, not Chuck V wide.
I also don’t point my toes out as much to create more torque in my hips, which is something i learned from mark bell. That is also something that i can play around with as well. But i hear you on the piriformis, that motherfucker hates me, but the foam roller smoothes things out a bit, and the baseball is good too.