[quote]scj119 wrote:
[quote]spar4tee wrote:
[quote]scj119 wrote:
C1) Dips
bw x 10
25lb x 6
45lb x 5
70lb x 3
(told you dips sucked)
[/quote]
Get hip to dat 180[/quote]
Ok I have no idea what that means.[/quote]
dips with 180 hanging from a belt
lol obvious GM is obvious
FYI… bodyweight squats are not the same as squats with weight on your back… meaning the mechanics are slightly different. And thats it I have nothing actually helpful to add to that. solly 
Off day today, just wanted to share that pic
[quote]spar4tee wrote:
[quote]scj119 wrote:
[quote]spar4tee wrote:
Get hip to dat 180[/quote]
Ok I have no idea what that means.[/quote]
dips with 180 hanging from a belt[/quote]
Ha, I’ll try 90 first
[quote]fr0IVIan wrote:
lol obvious GM is obvious[/quote]
Hey everything I read about GM form said to shove your hips back as far as possible… consciously thinking that wasn’t doin me any favors though
[quote]Hallowed wrote:
FYI… bodyweight squats are not the same as squats with weight on your back… meaning the mechanics are slightly different. And thats it I have nothing actually helpful to add to that. solly :/[/quote]
Oh I know… I’m just sayin if I couldn’t squat to parallel without hunching my back when I had no weight, it clearly was a flexibility/form issue and not just my lower back failing first because of heavy weight. Feet pointed out is more comfortable for me to get lower now. At least I hope
I have a slight foot flare for squats… Feels more stable to me.
5/3/1 Week 2 Day 3 (DL)
PR’d for the 5th time in my last 6 workouts. Apparently I don’t need 5000cal/day to get stronger… although it does help. Hit up the gym with vtballa.
Workout
A) Deadlift
175 x 5
225 x 5
260 x 3
-work sets-
305 x 3
350 x 3
390(3+ ) x 6 PR… mighta had one ugly-as-hell rep left but it was a solid PR so I stopped.
B) GHR
3x10 @ bodyweight, woohoo for GHR PRs
C) SSB Squats… first time doing these, my quads are already sore.
(warmup) 135 x 10
175 x 10
205 x 8
235 x 6
These were alright. Sorta felt like halfway between a front squat and back squat.
Conditioning
Prowler - 90lbs x 40m x 10 in 11:00. PR for time.
[quote]Hallowed wrote:
I have a slight foot flare for squats… Feels more stable to me.[/quote]
That’s how I do it now but I’ma try to flare 'em more. Everyone who squats heavier weight than me flares their feet more than me, therefore I should do it if I want to squat heavier.
[quote]fr0IVIan wrote:
what did you do differently for GM’s?[/quote]
Answering this question a 2nd time because I forgot another change I made: Doing GMs after squats instead of deads. My lower back was much more amenable to bending over with weight on it.
5/3/1 Week 2 Day 4 (Bench)
I was exhausted today for no real reason and my session suffered. Also my elbow was in a lot of pain after benching… started hurting last OHP session. Hopefully it goes away by next week.
Surprised at how well I did on my top set though
Workout
A) Bench
105 x 5
130 x 5
155 x 3
-work sets-
170 x 3
205 x 3
235(3+ ) x 7 <–8 woulda been a PR, not bad for how little I had in the tank
B1) Lat Pulldown
11 x 10
11 x 10
B2) DB Bench
85 x 9
85 x 7 wtf. Was absolutely dead and recognized I had no business being in the gym. Peaced out like a girl scout.
Didn’t get much back work in but it won’t kill me. Bench was good enough I guess.
[quote]scj119 wrote:
[quote]fr0IVIan wrote:
what did you do differently for GM’s?[/quote]
Answering this question a 2nd time because I forgot another change I made: Doing GMs after squats instead of deads. My lower back was much more amenable to bending over with weight on it.[/quote]
I rotate movements around so I’m always doing a GM whether it’s squats or deads for leg day, but I just noticed the other day (squats) that my body was ingrained into a squat descent pattern rather than pushing my butt out. felt weird at first but was fixable.
carry on
5/3/1 Week 3 Day 1 (OHP)
Had some friends down Sat night, played a bunch of beer pong and did jello shots at the bar down the street. Was a lot of fun, at least the parts that I remember. How old am I again?
Moved my grip out on OHP, felt a little different but not really stronger or weaker. Just different. OHP been feelin’ super heavy lately.
Workout
A) Standing OHP
75 x 5
95 x 5
115 x 3
-work sets-
145 x 5
160 x 3
180(1+ ) x 3
B) T-Bar Rows
2plates x 10
3p x 8
3p,25lb x 8
4p x 8
C1) Dips
bw x 10
10lb x 10 x 4
C2) Chins (alternate overhand/neutral)
bw x 7, 6, 5, 6
D) Kroc Rows
100 x 23. left hand had to drop at 17 and rest 5secs to bang out the last 6.
5/3/1 Week 3 Day 2 (Squat)
God I am dumb.
Workout
A) Squat
125 x 5
160 x 5
190 x 3
-work sets-
235 x 5 <—tweaked my low back pretty bad on rep #4 trying out a new stance. Should have stopped my workout here. Didn’t. It hurt the rest of my workout
270 x 3
300(1+ ) x 4
B) Good Morning
95 x 10
115 x 10
125 x 10
C) Leg Press
6pps x 10 x 3
D) Shrug
225 x 10
225 x 9
225 x 8
Skipped cardio, my lower back was hurting. By now (1.5hrs post workout) it is really starting to hurt. God damnit I am stupid sometimes. Why couldn’t I stop squatting when I hurt myself?
you are clearly nineteen years old. Glad we covered that.
I did the exact same thing with my one and only injury. Only EVEN STUPIDER! After I injured it deadlifting… I finished deadlifting… and then on my NEXT lowerbody day I went ahead with retarded heavy Romanians even though the pain kept getting worse and worse.
Sometimes, we have the dumb. Good thing we are so pretty.
SO now I tell you to take megadoses of Curcumin. You can’t OD on it its water soluble (sp?) like Vitamin C… and also get yourself some wobenzym. Its retarded expensive but abso amazing for injuries. They sell it at whole foods and online and I’m not sure where else. AND DO NOT DO ANYTHING THAT HURTS THE INJURY. Period. You’re gonna’ have to do something else. For example my injury was strained lat so I had to completely stop all DLs sumo and romanian and do GMs for hammies instead. Was the suck.
womp womp
that sucks bro. I hope you can work around it.
ya dude, wtf…
feel better…RICE that shit or something like that.
Thanks for your support all. Actually I woke up this morning and was shockingly feeling pretty good. I have never woken up the day after lifting/injuring and felt better the following day. I think it’s because I forgot to set my alarm clock for work (lol) and slept an extra hour and a half… over 9 hours yup. I could get used to that.
[quote]Hallowed wrote:
you are clearly nineteen years old. Glad we covered that.
I did the exact same thing with my one and only injury. Only EVEN STUPIDER! After I injured it deadlifting… I finished deadlifting… and then on my NEXT lowerbody day I went ahead with retarded heavy Romanians even though the pain kept getting worse and worse.
Sometimes, we have the dumb. Good thing we are so pretty.
SO now I tell you to take megadoses of Curcumin. You can’t OD on it its water soluble (sp?) like Vitamin C… and also get yourself some wobenzym. Its retarded expensive but abso amazing for injuries. They sell it at whole foods and online and I’m not sure where else. AND DO NOT DO ANYTHING THAT HURTS THE INJURY. Period. You’re gonna’ have to do something else. For example my injury was strained lat so I had to completely stop all DLs sumo and romanian and do GMs for hammies instead. Was the suck.[/quote]
Thanks for the advice. I did take some curcumin last night after reading that.
I’ll one up you again - about a year ago, I hurt my back worse on front squats (tipped over forwards, felt a jolt from my lower back down through my left leg, think I pinched a nerve). Not only did I finish squatting, but I deadlifted heavy right after. Yup! Had to go into a chiro the next day because I almost couldn’t walk. ugh. Took a week or so off from lifting, maybe more.
[quote]fr0IVIan wrote:
womp womp
that sucks bro. I hope you can work around it.[/quote]
Lookin’ like it so far.
[quote]mom-in-MD wrote:
ya dude, wtf…
feel better…RICE that shit or something like that.[/quote]
Um. I’m thinking you meant ice?
It’s a bit gimpy today but far better than yesterday. I might be able to deadlift Fri.
[quote]scj119 wrote:
[quote]mom-in-MD wrote:
ya dude, wtf…
feel better…RICE that shit or something like that.[/quote]
Um. I’m thinking you meant ice?
[/quote]
RICE: Rest, Ice, Compression and Elevation
Although elevating the lower back doesn’t sound very straight forward 
no I meant RICE.
Rest Ice Compression Elevate
Hard to elevate your back though! 
Glad it’s feeling better!
[quote]Hallowed wrote:
you are clearly nineteen years old. Glad we covered that.
[/quote]
HAHA. This is my favorite.
Glad you’re feeling better. Sleep works miracles. I’ve actually been thinking about you (daily creeper alert of the day, CHECK) because we’ve been doing these motion screens in class and talking about forward lean with squats and stuff…and I got to wondering if your lats are tight, resulting in the forward lean, and also possibly the feels heavier than they ought to MPs? I mean, it’s impossible for me to know anything from a video and I made a new years reso to not over think things like this so much (clearly working), but maybe stretch that shit.
did we ever get a v-day review?
Hmm… I was certain we were getting to subject you to Ct.Rockula’s ‘famous’ kneel on rice S&M punishment.
Darnit.
5/3/1 Week 3 Day 3 (Bench)
Epic. fail.
I will say that I tried Mountain Dog’s GDA today and it seemed like I had a lot more energy in the gym. Shorter rest intervals and I looked VEINY as all hell. Maybe it was placebo but definitely worth trying some more. Despite the energy though I sucked donkey penis on bench.
Workout
A) Bench
105 x 5
130 x 5
155 x 3
-work sets-
195 x 5
220 x 3
245(1+ ) x 4 BOOOO. Wanted 6. All warmup sets felt light, dunno wtf happened.
B1) DB Bench
85 x 8 x 5
B2) Lat Pulldown (alternating overhand/underhand) - brand new machine, new weights
60 x 10
70 x 10 x 3
70 x 8
C1) Face Pulls
30 x 12 x 4
C2) Preacher Bench EZbar Curls
70 x 7 x 4
Conditioning
Steady State elliptical 25min shoot me
[quote]samoth2 wrote:
[quote]scj119 wrote:
[quote]mom-in-MD wrote:
ya dude, wtf…
feel better…RICE that shit or something like that.[/quote]
Um. I’m thinking you meant ice?
[/quote]
RICE: Rest, Ice, Compression and Elevation
Although elevating the lower back doesn’t sound very straight forward :)[/quote]
I elevated my back by arching when I benched. That’s what you meant right?
[quote]mom-in-MD wrote:
no I meant RICE.
Rest Ice Compression Elevate
Hard to elevate your back though!
Glad it’s feeling better![/quote]
Day late and a dollar short, mim! Thanks though, I was very relieved to wake up feeling good.
[quote]cholulalula wrote:
[quote]Hallowed wrote:
you are clearly nineteen years old. Glad we covered that.
[/quote]
HAHA. This is my favorite.
Glad you’re feeling better. Sleep works miracles. I’ve actually been thinking about you[/quote]
obvi
[quote] (daily creeper alert of the day, CHECK) because we’ve been doing these motion screens in class and talking about forward lean with squats and stuff…and I got to wondering if your lats are tight, resulting in the forward lean, and also possibly the feels heavier than they ought to MPs? I mean, it’s impossible for me to know anything from a video and I made a new years reso to not over think things like this so much (clearly working), but maybe stretch that shit.
[/quote]
Actually what I think it is, at least in my squat, is the ever-so-rare quad weakness compared to posterior chain. Right when I get 1/3 of the way up when the weight should transfer more to your quads, I stick like a fly to flypaper. I lean forward so I can move the weight with my ass/back because the quads are taking me nowhere. That is extremely brosciencey but that is how my body feels when I pitch forward.
[quote]
did we ever get a v-day review? [/quote]
Let’s just say I got an A+ (I made some bomb ass fajitas at her place, complimented with guacamole made from scratch)
[quote]Hallowed wrote:
Hmm… I was certain we were getting to subject you to Ct.Rockula’s ‘famous’ kneel on rice S&M punishment.
Darnit.[/quote]
I have no idea what you are talking about. Care to demonstrate?
