[quote]Alpha wrote:
Awesome job on the PR![/quote]
Thanks, Alpha. I’m really happy with my deadlift right now. I’m really tempted to test my 1RM, but I know that would not help my squat goal!
[quote]LiftingStrumpet wrote:
Notes on squats - I was trying to follow csulli’s advice on slowing the descent and starting by tilting my butt back. I kind of felt like this turned the movement into some kind of pause squat. Perhaps I’ve been cheating with the weight previously, using lots of rebound out of the whole, and am not as strong as I thought? [/quote]
Well those squats looked really good! You don’t necessarily have to slow down your descent (I drop down like a ton of bricks lol), but I just meant make sure you get fully tight before you begin the descent. You don’t want to still be taking a breath when you’re on the way down.
[quote]csulli wrote:
[quote]LiftingStrumpet wrote:
Notes on squats - I was trying to follow csulli’s advice on slowing the descent and starting by tilting my butt back. I kind of felt like this turned the movement into some kind of pause squat. Perhaps I’ve been cheating with the weight previously, using lots of rebound out of the whole, and am not as strong as I thought? [/quote]
Well those squats looked really good! You don’t necessarily have to slow down your descent (I drop down like a ton of bricks lol), but I just meant make sure you get fully tight before you begin the descent. You don’t want to still be taking a breath when you’re on the way down.[/quote]
Thank you!
I think I get what you mean finally about establishing a lot of tightness before descending. That makes sense. It might also explain why I get out of breath after 5 reps or so, even with lighter weights. My cardio isn’t THAT bad, I just wasn’t getting a good breath in.
Monday, September 29, 2014
Press (superset w/ facepulls)
45x8
55x8
65x3
72.5x5, 5, 6
Rack Chins
8, 8
Squat (superset w/ bench jumps)
45x8
65x8
85x5
105x3
115x 5, 5, 5
Notes: Last week did not go so well. I’ve been struggling with motivation, but I’m back on the horse today. Squats felt heavy. Could be inadequate food intake.
Wednesday, October 1, 2014
Powercleans
45x8
65x8
Deadlift
85x5
110x5
130x3
155x7 PR
Notes: crazy busy with work right now, so had to abbreviate this session. Deadlifts are going up and I love it.
Saturday, October 4, 2014
Warmup, mobility, etc
Bench (superset with facepulls)
45x8
65x8
85x5
100 - 5, 5, 8 Rep PR
Low Row 85# 8, 8
Squat (superset with bench jumps)
45x8
65x8
85x5
105x3
115 - 5, 5, 7 Rep PR
Squat Walkouts 135 3 rounds of 5 seconds
Straight Bar Curls 15# 50 reps anyway did 20, 15, 7, 8
Notes: Last squat session, I only got the minimum 5 reps on the 3rd set. Even though Greyskull calls for increasing the weight, I decided to hang at 115 and see if I could crank out more reps. I got 7, which is good by me. I suspect going a bit slower here will keep my back healthier in the long run.
Also, this week has been crazy with work. Some unexpected deadlines popped up, which ended up being mentally draining. I’ve also been putting a lot of time into music. Stupid as it sounds, standing up playing guitar for 1-2 hours every day takes a toll. My energy just has not been super high. I need to do conditioning and get a better handle on my eating schedule. No more excuses.
Monday, October 7, 2014
Press
45x8
55x8
65x3
75 - 5, 5, 5
Rack Chins (1 leg supported)
5, 5,
Squats
45x8
65x8
85x5
105x3
120 - 5, 5, 5
Curls - 25, 15, 7, 3
Notes: Press was super grindy, so I’ll leave the weight. Squats felt better than I expected. Lifted after a day of work and 2 hours of music practice, so I was tired. I’m still going to stay at 120 next workout, but I’m getting more solid.
I added curls because my elbows have been a little sore and I’ve never done biceps work. Now I have CRAZY DOMs in my biceps to go along with my elbow crankiness. Great stuff.
Nice job on the DL PR, squats sounding stronger, too! Your bench numbers/reps are impressive. And guitar, too? Holy smokes, I love me some multi-talented chicks.
I hack around on my violin, sometimes play with the local university orchestra. Totally understand what you mean about practice making you more fatigued than usual. It’s loads of work to maintain good musical posture. I wish I could play guitar. Super jelly.
[quote]Mighty Matron wrote:
Nice job on the DL PR, squats sounding stronger, too! Your bench numbers/reps are impressive. And guitar, too? Holy smokes, I love me some multi-talented chicks.
I hack around on my violin, sometimes play with the local university orchestra. Totally understand what you mean about practice making you more fatigued than usual. It’s loads of work to maintain good musical posture. I wish I could play guitar. Super jelly.[/quote]
Thanks! Guitar is a very primitive instrument compared to violin. It’s basically a drum with strings attached to it. I’m sure you could pick it up quickly once you finish your boat, welding projects, and tire flipping.
Wednesday October 8, 2014
Powercleans
45x8
65x8
Deadlift
95x5
115x5
135x3
160x5 PR
Another short session. I don’t feel like I “own” 160 yet, so I’ll stick with it for now.
Hey, I just wanted to stop in and say thank you for the positive words in my post over in the coaching section of the website.
I wasn’t expecting anyone that I knew was familiar with my workouts to comment.
It seems like every post I make outside of my log turns into a mess. I am glad that at least you had my back haha.
I have read so many articles addressed at those who don’t train hard enough, or who don’t want it bad enough, but I have never heard anyone talk about what happens when you are willing to squat until you cannot tie your shoes without turning red in the face for 3-4 days, or when you try to come back from a deadlift injury too soon because you are AFRAID of losing what you have managed to achieve.
I am getting tired of the stock internet advice that gets dished out to everyone, and I want to thank you for taking the time to read my post, analyze my situation, and respond with positive feedback.
I am not trying to look for validation, but I am trying to see if what I am learning is appropriate, and you were the only person in that thread that didn’t just regurgitate something that they read in a book.
Thank you.
Monday October 14, 2014
Every Minute on the Minute Perform
2 Power Cleans
1 Press
3 Front Squats
10 rounds
65 #
Front Squats
75x5
85x5
Nutrition
125 Pro
44 Fat
171 Carbs
1584 Cals
Notes: My training has gone off the rails the last couple of weeks. I only got 2 sessions in last week and no cardio at all. I wanted to do something today, so I ran through this little routine from Dan John. It’s not quite a complex, but gets the heart pounding and the muscles working. It felt pretty good.
I’m not sure where I’m going with my training right now. I think I need to give myself permission to drift for a bit and see what happens.
Tuesday, October 14, 2014
Walking - 3.5-4 miles split in two sessions
Nutrition
107 Pro
65 Fat
173 Carbs
1914 Cals
(Includes 2 16 ounce Yeunglings)
Wednesday October 15, 2014
Dan John’s Complex A
Barbell Row
Power Clean
Front Squat
Press
Back Squat
Good Morning
3 rounds of 5 reps on each exercise using 45, 55, 55
Deadlift
95x5
115x5
135x3
160x6 Rep PR
Notes: I really don’t know what I’m doing in training right now. This was hard, but felt good. Also, I need some chalk.
Nutrition
93 g protein
93 g fat
182 g carbs
2120 cals
Beer and deep fried shrimp for dinner
Thursday October 16, 2014
Nutrition
87 g protein
45 g fat
129 g carbs
1483 cals
Friday, October 18, 2014
EMOM for 10 Minutes
5 1 armed dumbbell swings L/R 20#
5 bench pushups
Bench
45x8
65x8
85x5
105 - 5, 5, 6 - PR
Low Row 85# 10, 10
Squat
45x8
65x8
85x8
100x3
120x3 - just didn’t have it today. Low back was already fried, so I shut it down.
Nutrition
126 g protein
56 g fat
201 g carbs
1763 cals
This was a good day. Right about where I want to be on all macros and total calories.
Saturday October 19, 2014
Nutrition
87 g protein
32 g fat
244 g carbs
1594 cals
Sunday October 19, 2014
Morning Hike - 3 to 4 miles
Nutrition
122 g protein
78 g fat
262 g carbs
2131 cals
French toast for breakfast, pizza for dinner
Weekly Average Nutrition
107 g protein
59 g fat
195 g carbs
1798 cals
Monday October 20, 2014
EMOM
2 Cleans
1 Press
3 Front Squats
65#
Press
70x5
75 - 5, 5, 5
Pulldowns 80# 8, 6
Squat
45x8
65x8
85x4
105x3
120 - 5, 4
Nutrition
111 Protein
29 Fat
172 Carbs
1392 Cals
Notes: By the time I got to squats, I was quite fatigued. I’m still not sure where I’m going with training, just playing around yet.
In for Rack Chins and French Toast! Nice lifting, keep up the good work