[quote]raven78 wrote:
@theBird - thoughts on my dodgy sneakers during DL’s/squats? Heel too high I suspect?[/quote]
The soft cushioning of the sneakers don’t give you a solid base, making you “unstable”. You want your feet to be “concreted” into the ground. Thats why so many lifters wear converse chucks, as the sole is flat and hard.
You wouldn’t deadlift while standing on a mattress would you??
Keep up the good work. Where in Aus are you?
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Wed pm OHP
Warmup/dislocates
Bar x 5
25kg x 5
35 x 5
40 x 5
47 x 3
52 x 2 PR
43 x 5
35 x 8
25 x 12
Dips
BW+7.5kg
8,8,8,8
-ss-
Chins
BW x6, +7.5kg x5,4,3, BW x2
Waiter carries 10kg x 30m
Carries 40kg x60m, x45m
V Ups 3 x 20
…
Thanks birdman! I’m in the Adelaide Hills, SA. How about you? (I read your updates like most other recent logs on here daily btw).
Now to look for a suitable lifting shoe…
Wed macros
2033 cal
115p
218c
89f
Tues pm DL
Box Jumps
3x10
DL
45kg x 8
55 x 8
65 x 6
75 x 5
85 x 3
95 x 4
65 x 5
Hanging leg raise
5 x 10
-ss-
Leg curls
15kg x 10, 25kg x8,8,8,8
V Ups
15,15,10,10
Thurs macros
2153 cal
179p
201c
59f
Fri macros
2400 ish cal
180p
196c
79f
BW 68kg (has been steady for a few weeks now)
Sat - 2800ish cal
Sun - 2700 cal
House reno’s, foam rolling and stretching. Walk with the missus sunday arvo.
Tues am
warmup, band work, disclocates
landmine presses 5kg plate x10,10
Incline bench
25kg x 10
45kg x 8,8,9,14
One arm DB Row
20kg DB
x12,12,12,14
db chest press
15kg DB
x8,8,8,8
Pullups
BW x5,7,7
Mon macros
1756 cal
143p
125c
79f
Wed Squat pm
warmup
box jumps 3 x 10
Squats
bar x some
45kg x 8
55 x 8
64 x 5
72 x 3
81 x 3 PR
65 x 5
65 x 5
65 x 5
65 x 5
Leg Curls
25 x 10
30 x 8 (iffy)
30 x 8 (very iffy)
27.5 x 8
Hammy’s hammered from squats and low carbs today I suspect.
Bodysaw (ben bruno linky: Not Your Average BS Core Training: The Sequel)
3 x 10
V Ups
3 x 10
For further action:
http://www.T-Nation.com/free_online_article/most_recent/fantastic_hamstring_movements
Marco update:
Tues
1927 cal
176p
116c
78f
…
Wed
1771 cal
158p
149c
62f
My home made prowler.
[photo]40345[/photo]
Conditioning tonight.
Thurs pm
Prowler runs (+20kg) on grass
12 x 20m
Slideboard leg curls
3 x 6
10kg BB
x50 (rest but not putting BB down). suprisingly brutal after the first 20 reps.
Band work, dislocates.
Foam rolling, stretching
Macros Thurs
2354cal
168p
194c
107f
Mon pm OHP
ohp deload
Warmup/dislocates
4 x 25 dislocates
Bar x 8
25kg x 5
30 x 5
33 x 5
Dips
BW 3x8
-ss-
Chins
BW 3x7
Bodysaws
3 x 10
V Ups
20,10,10,15,13,10 (78)
Macros (approx)
Fri
2700 cal
Sat
2800
Sun
2500
Tues am DL
deload
warmup
Box jumps 3x10
bodysaws
3x12
DL
25kg x 12
45 x 8
50 x 7
60 x 6
Mon macros
2134 cal
193p
145c
65f
Awesome looking prowler. Looks like fun.
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[quote]theBird wrote:
Awesome looking prowler. Looks like fun.
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Fun, in the brutal way!
…
Wed pm Chest
deload
warmup, bandwork x50
Bench
Bar x 10
45kg x 8
50 x 5
55 x 5
DB Row 15kg
4 x 12
Mini-circuit, 2 rounds of:
one leg ‘good mornings’ 5kg DB x10 each leg
BW +5kg Squats x 15
bodysaws x8
one armed DB hammer curl to ohp x 10 each side
d-roys (thanks serge!) x10 each side
…
Tues pm - 1hr Pilates. Great core session again.
Wife’s bday today so chinese dinner and big macro’s accordingly at my best estimate.
I almost have a ‘2pack’ hahaha… belly still there, will measure again this week. 4weeks or so now hitting around 2000 - 2200 cal consistently.
Happy birthday to Mrs. Raven.
Great work going on over the past year in this log. Love the prowler.
Have you taken any more recent videos of deadlifts or squats? When I first started recording my squats I was surprised by the lack of depth. On the video you took awhile back, as you indicated, the first few were relatively high and then progressed lower. I currently use a 2cm board under my heels to help my heel (I squat barefoot) for mobility and this helps. Of course, O-shoes might be even better. Perhaps experiment with either of those? Depth is certainly not everything and like you I am a beginner so please take these as friendly ‘thinking out loud’ comments.
I love to see another home gym lifter. The only down side is sometimes the kids find me while I attempt a few minutes of ‘me’ time. Thanks for the tips on bench.
Cheers,
Needa