I’m the same way with the deads. If I get it off the floor then it will go up, but sometimes it simply won’t budge. I gotta resist the temptation to stiff leg them, too, since my back likes to think it is stronger than my ass.
I’m doing the smae thing james is doing. I’m crushing my hams on DE day. Proably not going as heavy as James but just trying to work the hell out of them.
Light Bench, Vertical Asst.,
Bench: 45 x25, 135 x5, 185 x5, 225 x3, 3, 3, 3, 3, 3, 3, 3, 3, 3.
Pullups (various different grips): 8, 8, 7, 6, 5, 5, 5, 5, 4.
Press: 135 x 5, 5, 5, 5, 5, 5.
Dips: 20.
Notes: My elbows and forearms are feeling wonky and stressed like I need a deload. I may take a few days off and then shake things up a bit. I liked Krock’s leg day article on here, I may try that 10 week program and couple it with HawkCapt’s bench program he was nice enough to send me. We’ll see.
I checked out the Krock leg program too, it looks pretty solid. Pressing after all that benching is tough. It’s hard for me to do over head pressing before benching if I want have a good bench day. Do you find the same thing? Looks like you had a nice upper body day.
GV, pressing is tough after benching, but I decided that press has to take a back seat until I get my bench up a bit.
Krock Leg Day, Week 1, TM 420.
Squats: 45 x10, 135 x10, 225 x5, 315 x5, 335 x5, 355 x5.
Leg Press: 8 plates x 10, 10 plates 8, 12 plates x6.
Lunges: 120 x 20, 20, 16.
Ham/Leg Curls: 120 x 8, 8, 8.
Stiff Leg Deficit Deads (25lbs plates): 295 x 8, 8, 8.
Notes: Training was getting stale so I decided to shake things up and do the Krock 12 week leg program. I’ll do this; 5-3-1 for deads; and a bench program hawkcapt sent for for upper.
The squats were pretty easy and I took every rep to rock bottom. Leg press was easy as well, but I didn’t want overshoot on the first day and I’ve never really used a leg press before, at least not like this one. I thought I’d go easy on lunges as well, and f-me, these did me in. I almost collapsed and fell over on my last set and I didn’t get all 20 in. My ass is on fire right now. The stiff-leg deads were no walk in the park either. All-in-all I’m super happy I tried this because its obvious to me now that I need more and different asst. work and a little more variety.
Side notes: One of the kids in there took the rack after me and was acting miffed like I was hogging the squat rack. He gave me a few looks while I was leg pressing like he was showing me up as he worked sets of 5 from 225 to 315 to 405–all reps at best slight knee bends with a pussy pad and he was shaking like a leaf with 405 on the bar. When he loaded 455 on the bar I knew he was in real trouble. I had the pins set to where I could barely touch them on each rep at rock bottom and he left them there. When he started down he started accelerating and never slowed down until it folded him in half and crashed on the pins. It was brutal looking. He limped out of the gym and I’m pretty sure he was really hurting. I’d be lying if I said I wasn’t a little amused.
[quote]jjackkrash wrote:
GV, pressing is tough after benching, but I decided that press has to take a back seat until I get my bench up a bit.
Krock Leg Day, Week 1, TM 420.
Squats: 45 x10, 135 x10, 225 x5, 315 x5, 335 x5, 355 x5.
Leg Press: 8 plates x 10, 10 plates 8, 12 plates x6.
Lunges: 120 x 20, 20, 16.
Ham/Leg Curls: 120 x 8, 8, 8.
Stiff Leg Deficit Deads (25lbs plates): 295 x 8, 8, 8.
Notes: Training was getting stale so I decided to shake things up and do the Krock 12 week leg program. I’ll do this; 5-3-1 for deads; and a bench program hawkcapt sent for for upper.
The squats were pretty easy and I took every rep to rock bottom. Leg press was easy as well, but I didn’t want overshoot on the first day and I’ve never really used a leg press before, at least not like this one. I thought I’d go easy on lunges as well, and f-me, these did me in. I almost collapsed and fell over on my last set and I didn’t get all 20 in. My ass is on fire right now. The stiff-leg deads were no walk in the park either. All-in-all I’m super happy I tried this because its obvious to me now that I need more and different asst. work and a little more variety.
Side notes: One of the kids in there took the rack after me and was acting miffed like I was hogging the squat rack. He gave me a few looks while I was leg pressing like he was showing me up as he worked sets of 5 from 225 to 315 to 405–all reps at best slight knee bends with a pussy pad and he was shaking like a leaf with 405 on the bar. When he loaded 455 on the bar I knew he was in real trouble. I had the pins set to where I could barely touch them on each rep at rock bottom and he left them there. When he started down he started accelerating and never slowed down until it folded him in half and crashed on the pins. It was brutal looking. He limped out of the gym and I’m pretty sure he was really hurting. I’d be lying if I said I wasn’t a little amused. [/quote]
There’s all sorts of bro-dacious behavior at the gym I frequent which I nowadays try not to note (FAIL) or comment upon any longer (FAIL x 2).
Great short story about the tough guy. LOL. Seen so many of these beasts in the gyms but alas I only lift in my garage now. Lucky me, now I only get the side glance from neighbors that don’t approve of my yelling and grunting as well as the loud rock I play while I lift. There ain’t no Lady Gaga music in this here gym! HA.
My hammies are fried today. I can tell without much doubt that I’ve been neglecting them. I’m hopeful that fixing this issue will make my numbers move. I’m really glad I tried something new.
Bench Day:
Bench: 45 x25, 135 x5, 185 x5, 225 x3, 260 x1, 230 x5, 5, 5.
BB Rows: 135 x10, 155 x10, 175 x10, 195 x10, 215 x6.
Incline DB Bench: 10s x 7, 5, 5.
Cable Rows: 2 mechanical drop sets starting with the stack.
Notes: I am started the new 12 week bench program. So far so good. I dropped Krock rows for BB rows, but my forearms are tweaky so we’ll see whether this decision lasts. I’d like to keep doing these because I suck at them.
Side notes: I’ve apparently created new squat-rack hogs. A couple of the high-school athletes were in the squat rack while I was rowing next to them and volunteered that they had timed my rest between sets while squatting and determined that 5-7 minutes was the optimal amount of rest to take between sets on heavy squat days. I got a pretty good chuckle out of this.
[quote]jjackkrash wrote:
Bench Day:
Bench: 45 x25, 135 x5, 185 x5, 225 x3, 260 x1, 230 x5, 5, 5.
BB Rows: 135 x10, 155 x10, 175 x10, 195 x10, 215 x6.
Incline DB Bench: 10s x 7, 5, 5.
Cable Rows: 2 mechanical drop sets starting with the stack.
Notes: I am started the new 12 week bench program. So far so good. I dropped Krock rows for BB rows, but my forearms are tweaky so we’ll see whether this decision lasts. I’d like to keep doing these because I suck at them.
Side notes: I’ve apparently created new squat-rack hogs. A couple of the high-school athletes were in the squat rack while I was rowing next to them and volunteered that they had timed my rest between sets while squatting and determined that 5-7 minutes was the optimal amount of rest to take between sets on heavy squat days. I got a pretty good chuckle out of this.
[/quote]
Its good that you are training the young ones right.
Hopefully they emulated your optimal form as well?
JJack,
5-7 minutes between sets is ridiculously fast, I believe I have taken as long as 5-7 weeks between sets, luckily at the commercial gym I use I can set the power rack up on Monday then come back on Wednesday of the following week to find my weights still set up and the area dusty and undisturbed, God forbid I ever need a curl bar though, those things are like Cabbage Patch Dolls (I am old so I use older references). It’s nice to see you banging away in here, I look forward to reading your log.
Thanks for stopping in fellas!
5’s day, deads.
Deads: 45 x20, 135 x5, 225 x5, 315 x5, 375 x 11 (full reset).
Zerchers (from pins): 135 x5, 225 x5, 315 x2, 365 x1.
GMs: 45 x8, 135 x8, 185 x8.
Notes: Short and sweet. My hammies were still sore from squat day, but this felt good tonight.
This is the kind of session I need to start doing…not too much minutia and some real quality multi joint movements…
Light bench, vertical asst.:
Bench: 45 x25, 135 x5, 190 x8, 8.
Alternating Sets:
Pullups (Various Grip): 7, 5, 5, 5, 5, 5, 5, 4, 4, 4, 4 (53 total).
Press: 140 x 5, 5, 5, 5, 5, 5, 5, 5, 5, 5.
Dips: +50 x 8, 7, 7, 8.
Curls: some x 10, 10, 10, 10.
Notes: Today moved fast and felt pretty good. I’m getting some tendinitis or something in my right forearm so I need to be careful.
Those full reset deads look like some nice work and I can’t wait to finish Smolov so I can get back to doing some zerchers like you’re doing. Do the curls tweak your forearms? I picked up a hammer e/z curl bar(the only one I’ve ever seen) from this antiques place and do most of my bar curling with it. The hammer e/z curl bar really helped eliminate forearm pain I had with bar curls. If you can find one you may like it.
Nice work in here jj! The squat fail story was scary! lol but that will teach him to rein in that cocky attitude!
Nice work in here.
Watch that tendinitis. It can hang around for months. Nip it in the bud.
Solid work in here. Great to see people trying new things and concentrating on what they suck at.
james
Pulling 375 for 11 reps is beastly work.