That ghr machine is slightly different the ones I’ve used. That one seems to be more of a pulling back than going straight up. Last time I tried some, at MJs suggestion, got a major cramp. Good deadlifts.
Yeah the GHR machines I’ve seen (only on the web mind you. It’s my dream to one day see one in the flesh!) don’t seem to have a “rolling” pad. They seem to hold you in a more fixed position. Your one seems a less natural movement.
Deadlift wise, I think your form on both is equally good.
Nice DL’s , I’m sorry the music is cracking me up, you really have to talk to the manager. 310x3 looked strong.
Yep. What they said. Deads looked good. And the music has to change.
Heck, changing the music would add 20# to your lifts.
Strick by my count thats a possible 50# improvement next week. Ogre your roadmap to success is layed out if we can be of further assistance don’t hesitate to call. LOL
Hel and Brett, - yeah, its a combo machine, so is a bit different than a focused just ghr I guess, Folks turn over and do ab work, the footplate has handles for reverse hypers, and slides way back so you can do regular hypers as well. There are probably a few other things you can do as well.
Strick and Dude, - on the music, most of the time, I don’t even notice it until I am looking at my vids, I should grab an ipod or something I guess, but hate earbuds, especially sweaty earbuds.
On the DL form, I still shoot my hips up, but am getting better at trying to keep them down til the weight moves too much. On the little jerk I tend to do at the start, I guess that’s my version of ‘taking out the slack of the bar’. As long as I do that, and then I move up as pretty much a unit, I guess it’s alright. The sumo dl’s don’t feel nearly as comfortable as they did, nor as comfortable as the conventional does. I also feel much weaker off the floor on sumo. I guess that comes from not doing them before.
Oh, and something I was going to try to focus on a bit this past week, but forgot, was to retract the shoulder blades before pulling, to try and keep the back tighter.
Of course, it’s always, ‘oh yeah, I was gonna…’
Between my kids birthday stuff, my wife and i going down to DC this weekend, and us supposed to be going to meet some old friends at a bar where a guy we know is playing in a blues band this evening, I haven’t gotten into the gym for my military day. I think since it’s sunday, I will just skip it, and go on with week 3, I did the week 2 weights on wk 1 anyhow.
[u]Sun, 4/10[/u]
AM Weight - 226.0
Squats - no bands on knees, just wanted to see how well I kept knees out without them
barx10,12
95x10
135x10
185x6
225x3 - vid
245x3 - vid
265x3 - vid
275x2- vid
295x1,1 - vid
225x5,5,5 - vid
135x10,10 - down to top of DB’s (box squat- about 12 inch) - vid
barx10
GHR
bwx10,10,10
BG/GG SS
150x15/15
305x15/15
305x15/15
305x15/10
RDL
barx12
135x8
225x8,6 - vid
Ab Rollout
bwx15,10 - vid
Lots of vid whoreness to follow, heh lettin them upload to youtube, while I go get a shower.
[quote]Ogre21793 wrote:
[quote]hawkcapt1912 wrote:
Ogre, you’re old enough to know that Monday is International Bench Day in commercial gyms. It’s a law or something, look it up. [/quote]
Heh, yeah, you’re right, along with being international bicep curl day as well, and I do remember reading somewhere that they are celebrated on tues, wed, thurs, fri, sat, and sunday as well. [/quote]
LIKE. Despise bicep demons and ab warriors -_-
[u]Vids from 4/10[/u]
Lots today, will go in order.
225x3
245x3
265x3
275x2 - knees caving a bit on 2nd
295x1 - again, knees not so good here
225x5 set 1
225x5 set 2
225x5 set 3 - I was thinking be explosive and strong on these, and it felt quicker and easier than the other sets. Might start trying to really think ‘explosive’ from now on, instead of ‘smooth’
135x10 - down to top of dumbbells, (approx 12 inch box squat)
Romanian DL’s off steps - these take my breath away more than anything else, the pauses were for breath
Ab Rollouts - sorry for my bottle blockign the scantily clad hottie in the background, Hel
[u]Tues, 4/12[/u]
Bench 5/3/1, week 3
barx12
95x10
135x10
-work-
180x5
205x3
230x5 - vid
-extra-
250x2 - vid
Close, Neutral Chins
bwx10,7,5,5
Incline DB Press
40x8
75x10,9,9
Pronated, WG Seated Row
100x8
160x10,10
180x8
Neutral, CG Seated Row
180x8,8
160x8
Shoulder External Rotation
10x10
20x12,12
Vids from 4/12
I can’t coordinate very well on bench for some reason. On squat, I can institute tweaks from week to week very easily, but I can’t seem to remember to focus on anything specific on bench. I did try thinking about the corkscrew idea Joey mentioned last week, but with a bar in my hands, my arm doesn’t twist, and hard to imagine it doing so, I was thinking about bringing the elbows in, more than anything. And about the leg drive, I cannot for the life of me continue to push hard with the legs while I am under the weight. I start to, but it feels completely wrong, and I think I am going to slide up the bench. Oh well.
230x5
250x2
Did something to my left bicep, its why the weight jiggled a bit when I unracked it. I still have a dull ache in it an hour later. Never hurt more than a dull ache, and doesn’t seem to have affected my strength during anything else after the Bench. I did feel it a bit more doing the external rotations with the left arm at the end though. Not good, I guess. Good time for a deload week or two, I think, at least for upper body.
I will get back to looking over other folks’ logs soon. I have been working everyday lately, not my normal 3-4 days a week, and have been spending a bit more time with the wife as well, which is always a good thing.
[u]Thurs, 4/14[/u]
Deadlift, 5/3/1, week 3 - Sumo
135x5,5,5
185x5
-work-
225x5
245x3
275x3 - vid
-extra- - vids for all sets
275x3 - all conventional after work sets
315x3
365x1
GHR
bwx12,12,12,12
bw+green bands x 8,8
BG/GG SS
150x15/15
(305x15/15)x3
Squat to DB’s - (12 inch box)
barx10
135x5
185x5
225x5,5 - vids
Ab Rollout
bwx15,10
Left inner(meaning inside, feels like the area around the humerus, deep) bicep area aching again. Didn’t start til late in the workout, maybe on squats, heh. DL’s didn’t bother it much at all I don’t think.
Vids from 4/14
275x3, sumo
- looks like hips up early as always…heh
275x3 conventional
- hips looked good, maybe shoulders a little forward, but can’t seem to shake that, think it’s because of long torso, if I lean back more at start, will literally fall backwards, shoulders aren’t too far in front, these felt light as a feather, conventional definitely is more comfortable, by far
315x3 conv
365x1 conv
- hips a hair early, and some kind of little hitch near lockout, no idea what that was, back was a hair rounded too I think, this is up nearer to max area, so I guess all the stuff is starting to crash down in this area.
box squats: - going down a bit below parallel, knee cave on 5th rep of both sets, and not sitting back as far as I normally do on squats, I think i will just use the actual box they have next time, even though I think its not as low, so I can feel safer sitting way back like normal, I think It might be fear the DB’s are gonna fall over, and me with them that i don’t go back as far.
225x5, set 1
225x5, set 2
[u]Fri, 4/15[/u]
Military, 5/3/1, wk 3
barx12,10
95x6
-work-
120x5
140x3
155x6
-extra-
175x1
135x8
Wide Neutral Chins
bwx8,6,5,4
Dips
bwx5
bw+50x9,6,6
bwx12
CG Seated Row
100x10
180x10,8,7
HS Iso MP
1ppsx10
2ppsx7,4,3
Face Pull - standing, rope/cable
47.5x10
67.5x15,15
57.5x12
BB Shrug
135x12
225x14,18
135x30
vids from 4/15
155x6
-tried to attack the weight, I am going to start really going aggressively at it, I have just tried to be smooth instead of raging, but will try and change that some. I also notice, I use an extreme ROM on these compared to a lot of folks, what constitutes a legal MP?..
175x1
-wanted 2, but oh well.
Right bicep area is still sore, didn’t feel like it limited me, just aches a bit, will take it easy on the pressing over the next week, and see if it goes away, and keep pounding ibuprofen over the next few days as well.
[u]Sun, 4/17[/u]
Squat rehab
barx10,10
95x10
135x10
185x10
225x10 - vid
275x5 - vid
315x4- PR by 2 reps! - vid
315x2 - bad knees - vid
GHR
bw x 12
green band x 12 - vid
green band x 11,8
Romanian DL - set of 15 crunches between sets, to loosen up the back, back was tight the whole time
barx5
135x5
225x6
275x4,3
Ab Rollouts
bwx15,15
The squatting bothers my left bicep area, a lot. I think next week I will try out the Safety Squat Bar, and see if a week or two with that will help the shoulder to heal.
vids from 4/17
225x10 - iffy knees on last couple, but 10 is a large set, I expected it.
275x5
315x4 - PR by 2 reps!, and during rehab too! Heh. knees were pretty good, I was stoked to feel so good here, had lots of energy. Just started taking Jack3d today, and maybe it works, who knows. Didn’t notice stupid towel was in the way of camera til after.
315x2 last set, was worn, iffy knees on 1st, bad knees on 2nd rep.
Awesome work Ogre, congrats on the PRs!