I was thinking of doing my usual 5/3/1 and then GVT but only 7 sets of 10, so 10 total sets and leg extension RP…you think that would work? I figure Im doing the BBB template of 5/3/1 with squats so its like only 2 more sets…the biggest issue would be the rest period. Maybe I am being a bit too idealistic.
[quote]MattyXL wrote:
I was thinking of doing my usual 5/3/1 and then GVT but only 7 sets of 10, so 10 total sets and leg extension RP…you think that would work? I figure Im doing the BBB template of 5/3/1 with squats so its like only 2 more sets…the biggest issue would be the rest period. Maybe I am being a bit too idealistic.[/quote]
Only way to see, is to try it. I would say it definitely will give your legs a pump from hell. Especially with short rests.
[u]Tues, 3/15 - PM[/u]
Hit the gym in the sweet spot again, 1:30 pm, this morning for cardio there was easily 75 folks at the gym, this afternoon, more like 25.
Bench 5/3/1, wk 3
w/u-barx12, 95x10, 135x5
175x5
200x3
225x6 - I think this ties my best reps with 225
245x3 - guess this is a PR, don’t remember using more than 235 before. Was thinking about putting on 255 and seeing if I could get 2, but with no spot, decided to play conservative.
I was using a different bench than last time, I think for this one, I need to slide up towards the rack more, it took some effort to pull the weight up and out to the start on this one. The other was smoother, almost straight out, easier to keep lats set and tight with it. Will remember for next time if I am on this bench.
Close, Neutral Grip chins
bwx8,6,5,4 - total 23, close enough to 25 I guess, heh
Incline DB Press
w/u-40x8
70x10,9,9
Wide Grip Lat PD
w/u-70x8
130x10,10,10
Shoulder External Rotation
w/u-10x10 - same thing I did before bench
20x10,10 - these got hard at the end, have done them with more weight before, but shoulders were gettin tired by this point, I guess.
DB Rows
w/u-40x10
70x20,15 - used a little english on the last few of each set, heh.
Looks like a good workout template. GVT is fun for a change sometimes. I can’t do it with squats because my knees start to ache after a lot of reps.
How does anyone recover from those high volume squats?
Well, when I start doing around 100 reps, this next week, it will be on a deload week for everything else, so if I am still sore and a bit worn, its no biggie, for that week anyhow.
Read some remarks from Rippitoe referenced in Oldman Powers’ log about knee cave. He says what causes it is a weak adductor, your leg is compensating for a weak adductor by bringing the knee in early, when the adductor is strong enough to move it in.
While under the full load, the adductor would not be able to keep the knee in, so your muscles are in essence, deciding to do what it can how it can and still get the job done. It’s kind of weird, but also kind of makes sense. So in the hole, the adductor turns on and starts pulling in the knee before the load gets to be too much, he says to remedy it, strengthen the adductors, and then work the form to keep the knees out, and it should be fixed easily. We’ll see…
I just can’t get over it, he says knee cave is caused by weak adductors, which bring the knee in, hehe… the opposite of what you would think. I have noticed i can do more on the BG than the GG machine. Of course, that could be due to the abductors consisting of 3 diff muscles, while adduction is mainly just the 1.
[u]Wed, 3/16[/u]
squat barx15 - working more of these in wherever I can, heh.
Deadlift, 5/3/1, wk 3[/u]
w/u- 135x5,5, 185x5
210x5
235x3
265x5
315x2
365x2 - was talking to one of the managers about using the camera for form, and ended up not turning it on for this set, hehe, what a dumbass. I went over to turn it off afterwards and saw it was off and was like, wtf?!?!
I can see my shoulders in front of the bar some, and also, my hips coming up before my shoulders, before anyone else says it, hehe. In my warmups, I was thinking about leaning backwards like Brett said last time, but then once I was on the money sets, I completely forgot about it. On the 2nd of the 365’s my grip was failing at the top, set it down hard.
Lying Leg Curl/Seated Leg Curl SS
w/u-90/90x10/10
155/150x6/6
140/130x6/6,5/6
Squats - for form, keeping knees wide
barx20
135x15,15 - was tired already from DL’s, so this was enough weight to feel my knees trying to come in at the end of the sets, was sweating like Bulldog in a rubber suit!
Pull-throughs - cable/rope
47.5x10
67.5x10
82.5x10
92.5x10 - trying to figure out where to go with this one, think I’ll start here next time.
BG/GG SS
w/u-90/90x10/10, 190/190x10/10
305/305x10/10,10/10,10/10, held at top of concentric for 10 sec on last rep of both
Cable Abs
standing - too awkward a movement
30x20
kneeling - works better for me
42.5x30
50x20
[quote]Ogre21793 wrote:
Read some remarks from Rippitoe referenced in Oldman Powers’ log about knee cave. He says what causes it is a weak adductor, your leg is compensating for a weak adductor by bringing the knee in early, when the adductor is strong enough to move it in.
While under the full load, the adductor would not be able to keep the knee in, so your muscles are in essence, deciding to do what it can how it can and still get the job done. It’s kind of weird, but also kind of makes sense. So in the hole, the adductor turns on and starts pulling in the knee before the load gets to be too much, he says to remedy it, strengthen the adductors, and then work the form to keep the knees out, and it should be fixed easily. We’ll see…
I just can’t get over it, he says knee cave is caused by weak adductors, which bring the knee in, hehe… the opposite of what you would think. I have noticed i can do more on the BG than the GG machine. Of course, that could be due to the abductors consisting of 3 diff muscles, while adduction is mainly just the 1.[/quote]
It makes sense to me that weak adductors cause knee cave, that’s a great point by Rippetoe. But the explanation seems kind of strange. I’m just an internet warrior, but I would think the knee cave is your body’s way of putting the abductors in the best position to do all the work, almost like using an “abductor stretch reflex”.
Similarly, Poliquin is big on having strong external rotators as a requirement for a big(ger) bench. (p.s. .02: tap dancing feet while benching by definition means no leg drive)
Google “core pendulum theory”, this ab/ad stuff reminded me of that; it’s physical therapy stuff, but very interesting. What I got out of it was to never focus on one side of an issue (physically), always work both sides.
[quote]punnyguy wrote:
Similarly, Poliquin is big on having strong external rotators as a requirement for a big(ger) bench. (p.s. .02: tap dancing feet while benching by definition means no leg drive)
[/quote]
Hehe, yes, in both vids, 1 of my feet slid out when I started struggling, it was a different foot each time, I guess I need to start thinking about pushing more with the feet, I think its that I am scared of lifting the hips.
I remember a guy at the old gym pretty much doing hip thrusts like 6 inches off the bench, with 245 in a bench press position, the bar depressing his sternum like an inch with each rep, and a huge woosh of air being blown out by it.
[quote]ecogenx wrote:
Looks like a good workout template. GVT is fun for a change sometimes. I can’t do it with squats because my knees start to ache after a lot of reps.[/quote]
I tried GVT once. Managed it for about two weeks. It might look good on paper, but I don’t think it’s a practical programme in the real world.
I had to lower the weight so much to get all the reps it was stupid.
[quote]Ogre21793 wrote:
[quote]punnyguy wrote:
Similarly, Poliquin is big on having strong external rotators as a requirement for a big(ger) bench. (p.s. .02: tap dancing feet while benching by definition means no leg drive)
[/quote]
Hehe, yes, in both vids, 1 of my feet slid out when I started struggling, it was a different foot each time, I guess I need to start thinking about pushing more with the feet, I think its that I am scared of lifting the hips.
I remember a guy at the old gym pretty much doing hip thrusts like 6 inches off the bench, with 245 in a bench press position, the bar depressing his sternum like an inch with each rep, and a huge woosh of air being blown out by it.[/quote]
One of Tate’s bench tips is that as long as your hips are higher than your knees in the start position, your hips will not rise off the bench no matter how hard you push with your feet.
I don’t know if it was the upper back work from yesterday, or the heavier than I have ever tried deadlifts earlier today, but my upper back is feeling dead atm. In the shoulder blade to upper Lat area. I know I had a bit of upper back rounding on the 365’s today, damn I wish I had turned the camera on for them, I felt more rounded, and I knew it when I did it, but the low back didn’t move any that I could feel. I am feeling more depleted right now than heavy squats have ever done to me. It feels good to feel like you have done some good work.
Hey, an idea… anyone think doing a sumo style deadlift would help work the adductors more, and maybe bring my squat back online faster?.. Since the sumo style you really bring the adductors into the lift with the legs starting really wide and coming closer together, and not so much with conventional. I could start next cycle of 5/3/1 with a sumo style, at same weight I currently use, since my training max with conventional is like 100 lbs below what my actual max is. I just wonder if I will end up having caving knees on sumo deadlifts then. But of course, they could only cave in enough to hit my arms, and then stop, hehe.
[quote]punnyguy wrote:
One of Tate’s bench tips is that as long as your hips are higher than your knees in the start position, your hips will not rise off the bench no matter how hard you push with your feet.[/quote]
I do remember hearing that before, I have watched all those vids from EFS, at least once. Hrmm… I will experiment, I think. And if this is correct, I suspect my legs are going to be more tired throughout the week, from getting extra work on bench day, heh. And maybe my arms and chest will be too, from lifting 20 or 30 more lbs, possibly.
Lot of volume. Looks like you’re putting a lot of thought into your training. I’m no expert here so maybe one of the more technically sound people’ll chime in but it looks like your butt’s coming up a little quick on the deads. And a few semi-clad hotties wandering around in the background would be nice.
Heh, the guy behind me in the 1st DL vid reminded me of Bas Rutten, if anyone follows MMA, then they might know who he is. In the future, I will see if I can’t place the camera in a position to catch more views of the semi-clad hotties, or ‘Tits on Sticks’ as Snap, I believe, called them.
I am feeling those deads today, never went up to 365 before, my erectors are tight.
Wife’s birthday today, she took a day off from the gym, and so have I, in celebration.
The wife is staying in Baltimore with some girlfriends for her Birthday fun. We went there and ate lunch on the water, hung out, walked around, etc, in the Inner Harbor area holding hands, etc… heh. We get her checked into the hotel, and I come back home, it’s 4:30 when I arrive to an empty house. My 7 yr old son’s bus drops him off at 4, and my 17 yr old step-daughter knows she is supposed to be here for him. So, I call her phone, … no answer… 7 times inna row… I go over to her friend’s house in the neighborhood, noone is home…by this time I am half furious at her, half wondering where the hell my son is.
I text her, and of course, she answers immediately, her phone is on silent, but it vibrates for texts, and does nothing for calls. Well, after her hearing quite a few obscenities at a very high volume in her ear piece, she relates that she forgot her key, and is at her friend’s house that lives 20 mins away. I ask, where is Brandon? she says at a friend’s house. blah blah blah… well everything’s fine, except for the fact that she still isn’t home, I refuse to go get her, she will find her own way back since she went without saying a word to either of her parents, and the longer it takes her, the longer she goes without a phone or internet in her room.
Well, to the part of the story that relates to the board here, finally, … the gym closes at 10, so I guess I have to wait for tomorrow to do my MP day, even though I have lots of emotion to throw behind the weights now, it sucks. Can’t even take it out on the wife, since she is in baltimore with her friends… and I mean in a good way, heh.
[u]Sat, 3/19[/u]
Military, 5/3/1, wk 3
w/u-barx12,barx8,95x5
120x5
135x3
150x7 - PR - by 2 reps
175x2 - PR too… never tried more than 155
Wide Neutral Chins
bwx7,6,5,4,4 = 26
HS Iso-Lat Front Mil Press - thumbs on ends of handles, close grip - seemed more like a steep incline press, but is close to millie
w/u-1ppsx10
2ppsx8,7,5
CG Pulldown
w/u-100x8
145x8
160x7
145x8
Dips
bwx18,13,13
Face Pull - seated, cable/rope
w/u-55x8
85x10
70x13,11
HS Standing Shrug
1ppsx15
2ppsx15
3ppsx15
Congrats on the prs lookin good!
thx, and quit looking at my butt.