[quote]cavalier wrote:
Agree with the Goat, form is everything. Otherwise, you’ll just have to unlearn bad habits. I had to redo my squat completely this year, box squats did the trick. You’re doing fine. BTW, I could barely do box squats at 85 in May of this year, now up to over 200.[/quote] Good for you and the squat improvement. Im still trying to keep my back straight with the squat on the box…its not easy. Im more concerned about going in 4 times a week than breaking PR’s every time. If Im in the weight room lifting something, and basically trying and keeping an open mind, Ive achieved 80% of what I needed to accomplish.
BTW, I noted that your read “Confessions of an unlikely bodybuilder” and ordered it myself,it will make good Xmas reading.
When I went through rehab for my scoliosis many years ago, spent half a zillion exercises on arching the back. I got to the point where I could arch just thinking about it. You might want to include a lot of back arching training. All the big lifts require arching, and if you can do it without thinking, your back will be in perfect alignment.
“Confessions” is a fascinating book. The muscle mags slammed it when it came out because it dumped so much venom on the sport. The author even dared to point out Joe Weider was fined for fraudulent supplements - heresy!!!
Basically, Fussell fell into the trap that caught so many guys. He read “Education of a Bodybuilder” which chronicled Arnold’s rise to superstardom. How did Arnold do it? He said it was because he worked harder than anyone else. So Fussell did exactly the same thing. He trained just like Arnold and became a 240 mass of solid muscle, benching 400 and squatting 600. Then he entered contests and got the shock of his life. Everyone else was also training like Arnold and Fussell couldn’t win anything. Arnold, of course, had had the luck of no serious competition in the beginning, so he won everything in sight. But circumstances changed since then. Today even Arnold couldn’t win everything.
Did this yesterday, and Im sore today, which is a good sign. Look forward to trying this routine next week on my own, then Ill get the PT a couple of weeks from now to watch my form again. Usually need sometime on my own to try things out and make mistakes.
Dead Lift:
15 @ 65 lbs
15 @ 80 lbs
15 @ 95 lbs
15 @ 115 lbs
13 @ 135 lbs
18 @ 155 lbs (not bothering with a 1RM for now). Im still getting used to what the PT suggested. Note to self: CONTRACT TRAPS, and a straight hard pull up with the quads without down, then up–I want to do that for some reason.
Lat Pull down
1 * 10 @ 70 lbs.
1 * 10 @ 85 lbs.
1 * 8 @ 100 lbs.
1 * 3 @ 120 lbs Last one was hard–try going lower next time, find difft machine, I am using “mini-bar”–need to ask PT about this.
Barbell Rows:
1 * 10 @ 45 lbs.
1 * 10 @ 55 lbs.
1 * 10 @ 65 lbs.
1 * 10 @ 75 lbs. Could go up here.
Dumbell Curls
1 * 8 @ 25 lbs.
1 * 6 @ 30 lbs.
1 * 5 @ 30 lbs. Kind of tired at this point.
All in all a different routine, but its interesting. Apparently the PT is into rows. Probably a good plan, because my back muscles are some of the weakest.
[quote]kpsnap wrote:
Rows are a great way to build a big back, which can help build a big bench. Sounds like your PT is pretty good.[/quote] I had been avoiding rows in the past but now Ill go at em full force. For me, its really embarrassing that I cannot do an unassisted pull up, and maybe rows will help. The PT is a good guy, seems to know quite a bit. Not too expensive either.
Box Squats:
1 * 7 @ 45
1 * 5 @ 55
1 * 3 @ 65
1 * 3 @ 75
1 * 3 @ 85
1 * 13 @ 95 1 RM of 136. These felt good. I think the box is helping me from bending too far forward, but its kind of hard to tell without someone watching me. Still good, could have done more.
Then about 4 sets of 8 standing lunges- after these, I was really sweating. Overall, far better than the lame squats I was barely able to do. Balance seems to be improving.
Leg Press:
1 * 8 @ 90
1 * 8 @ 180
1 * 8 @ 230
1 * 8 @ 270 Probably could have done more weight, will push up next time.
Seated Leg Curls:
1 * 8 @ 70
1 * 8 @ 90
1 * 8 @ 100
1 * 8 @ 105 Maybe can try 110 next time.
Calf Raises:
1 * 8 @ 65
1 * 8 @ 75
1 * 8 @ 95
1 * 8 @ 105. Could have done more weight.
Good workout overall. Could have lifted more on most fo the accessories but I just want to adjust to them slowly.
Bench Press
15 @ 65 lbs
15 @ 80 lbs
15 @ 105 lbs
13 @ 130 lbs
13 @ 145 lbs
17 @ 160 lbs 1 RM = 198. Dissapointing. Should have gone for that last rep!
Dumbell Incline Military Press
1* 8 @ 35
1 * 8 @ 40
1 * 8 @ 45
1 * 8 @ 50. Could probably go up to 55 lbs next time.
Dips
15@-27 (negative because its an assist machine)
15@-17
15@-10
1 3 unassisted. Didnt get as low as I wanted, but still this is really the first or second time I could do a dip unassisted.
First lifting in three weeks (!). First, I saw family on one (west) coast, and then saw more family on the other (east) coast, but Im now tuck in the middle again in fly-over-country. Then, I got sick. Weird illness: not as bad as the flu, but worse than the cold, and it really dragged on. Im still a bit sick, but was ready to try some lifting to get back in the swing of things.
Dead Lift:
15 @ 65 lbs
15 @ 80 lbs
15 @ 95 lbs
15 @ 115 lbs
13 @ 135 lbs
17 @ 150 lbs (not bothering with a 1RM for now). Could have tried more, but still kind of weak from the cold.
Lat Pull down
1 * 10 @ 70 lbs.
1 * 10 @ 80 lbs.
1 * 10 @ 90 lbs.
1 * 6 @ 100 lbs L
Meh. Im still a bit sick. The good news is I only gained 4 lbs, instead of my usual 10 to 15 lbs gain due to prime rib and christmas cookies.
I see the doctor for the physical I think in the beginning of March, and hopefully I can get another DEXA scan to see if I have less than 33% body fat (which is what I had last March).
“The Press” day (on a “5” wave of 5/3/1) with some accessory lifts I learned earlier from the PT:
The Press:
15 @ 45 lbs
15 @ 55 lbs
13 @ 65 lbs
15 @ 75 lbs
1*5 @ 85 lbs. Wow, that wasn’t good. Apparently lost some strength in three weeks of inactivity/being sick.
“Clean Complex” First you do three dead lifts, then three power shrugs, and then three high pulls.
5 sets of these at 65 lbs. Went OK
Barbell shrugs:
110 @ 65 lbs
110 @ 85 lbs
110 @ 105 lbs
110 @ 125 lbs Could have done more weight, will push it up next time.
Dumbell Military Press:
1 * 10 @ 25 lbs
1 * 10 @ 35 lbs.
1 * 6 @ 40 lbs.
1 * 2 @ 45 lbs. Did not go well. Ah.
Then lateral raises.
1 * 10 @ 5 lbs
1 * 10 @ 10 lbs. Arms pretty tired at this point.
Well, not my best effort, but I think being inactive three weeks told me something important—it doesn’t take me long to lose muscle strength. It makes me wonder it Im actually losing mass (fibers) or the fatigue is occurring in some other way after a three week inactivity break.
Today, I’m on Dead Lift day on a “3 wave” of 5/3/1. I have made an interesting discovery: I had bought some walking shoes for casual wear but I think they are far better dead lifting and squat shoes than the sneakers I have been using. The difference (I think) is the sole–its not fatter under my heel. I think this makes the weight distribution better, so when I DL I feel Im pushing up from the middle of the foot. I need to get the gf to film me again.
Also, this is the first day in two to three weeks I didnt feel like I had a virus.
Anyway:
Dead Lift:
15 @ 65 lbs
15 @ 80 lbs
15 @ 95 lbs
15 @ 115 lbs
13 @ 135 lbs
111 @ 150 lbs (not bothering with a 1RM for now). Im happy with this. Felt good. Last month I decided to scale back 25 lbs or so while I was trying to fix my form, and I think this may pay off.
Lat Pull down – didnt do today. Got to watch the laziness.
Barbell Rows:
1 * 10 @ 45 lbs.
1 * 10 @ 65 lbs.
1 * 8 @ 75 lbs.
1 * 6 @ 85 lbs. This didnt feel good. Ill go talk to the PT about this hopefully next week.
“The Press” day (on a “3” wave of 5/3/1) with some accessory lifts I learned from the PT
The Press:
15 @ 45 lbs
15 @ 50 lbs
13 @ 60 lbs
13 @ 70 lbs
13 @ 80 lbs
15 @ 90 lbs For #6, the bar was suspended just above my head for about 10 seconds, but I just wasn’t able to push it up/lock it out. Funny.
“Clean Complex” First you do three dead lifts, then three power shrugs, and then three high pulls.
5 sets of these at 65 lbs. This can go up some more next time.
Barbell shrugs:
110 @ 75 lbs
110 @ 95 lbs
110 @ 115 lbs
110 @ 135 lbs Could have done a little more weight, will push it up next time.
Dumbell Military Press:
1 * 10 @ 20 lbs
1 * 10 @ 25 lbs
1 * 8 @ 35 lbs.
1 * 8 @ 40 lbs.
1 * 4 @ 45 lbs. Still not at the strength I was at.
Then lateral raises.
1 * 10 @ 5 lbs
3 * 10 @ 10 lbs. Arms pretty tired at this point.
Im still not quite up to the strength before I stopped lifting for three weeks. Maybe next wave.
OK, Dead Lift day on a “1 wave”; got the PT to take a look at my form; I definitely had forgotten some stuff.
Dead Lift: tense up, make sure bar touches knees.
15 @ 65 lbs
15 @ 85 lbs
15 @ 105 lbs
15 @ 140 lbs
13 @ 150 lbs
17 @ 160 lbs Not my best–I was thinking about all the things the PT was telling me.
Lat Pull down – use long metal bar that bends at 15 degree angle into hand grips, put hands just after it bends. Stand up, grab bar, and then sit down, pulling bar down. Bring down to top of chest, not stomach.
1 * 10 @ 70 lbs.
1 * 10 @ 85 lbs.
1 * 8 @ 100 lbs.
1 * 8 @ 120
Barbell Rows: place bar on slanted pins, which are on about 3 notches from the bottom. bend over, legs straight with knees slightly bent, bend back bent up, head up (the back is NOT rolled back, head down). The bar starts at the knees and touches the stomach, not the chest.
1 * 10 @ 45 lbs.
1 * 10 @ 65 lbs.
1 * 8 @ 85 lbs.
1 * 8 @ 95 lbs.
Dumbell Rows: Keep back bent straight or slightly up (DO NOT roll back down and look down), look ahead in mirror, bring up weight with arm going up without pulling back up, weight touches stomach.
1 * 8 @ 30 lbs.
1 * 8 @ 40 lbs.
1 * 8 @ 45 lbs.
1 * 8 @ 50 lbs. Felt good.
Ok, Im starting a “5” wave of 5/3/1–keeping the notes on form:
Dead Lift: tense up, make sure bar touches knees.
15 @ 65 lbs
15 @ 85 lbs
15 @ 105 lbs
15 @ 115 lbs
15 @ 130 lbs
111 @ 145 lbs Not my best performance, but I think my form is better.
Lat Pull down – use long metal bar that bends at 15 degree angle into hand grips, put hands just after it bends. Stand up, grab bar, and then sit down, pulling bar down. Bring down to top of chest, not stomach.
1 * 10 @ 70 lbs.
1 * 10 @ 85 lbs.
1 * 10 @ 100 lbs.
1 * 5 @ 120 lbs—good.
Barbell Rows: place bar on slanted pins, which are on about 3 notches from the bottom. bend over, legs straight with knees slightly bent, bend back bent up, head up (the back is NOT rolled back, head down). The bar starts at the knees and touches the stomach, not the chest.
1 * 10 @ 45 lbs.
1 * 10 @ 55 lbs.
1 * 8 @ 60 lbs.
1 * 8 @ 65 lbs. Cut the weight in half here. I seemed to have pulled something about three weeks ago with a row. Still hurts a little, so Im easing things up here.
Dumbell Rows: Keep back bent straight or slightly up (DO NOT roll back down and look down), look ahead in mirror, bring up weight with arm going up without pulling back up, weight touches stomach.
1 * 8 @ 25 lbs.
1 * 8 @ 30 lbs.
1 * 8 @ 35 lbs.
1 * 8 @ 40 lbs. Again, cutting weight down due to slight pull of right trapezoid.
Barbell Curls: I miss doing Barbell Curls, so Im going back to doing them.
2 * 5 @ 60 lbs. Wow, I got weak. Well, Im starting them up agagin.
[quote]cavalier wrote:
Hi Srpres, I see you’re still hard at it.
Did you get a chance to read the Fussell book?[/quote]
Hey Cav: thanks for checking in. “Hard” probably isnt the word right now, but I am committed to the program. Its hard to tell if Im making strength improvements since I only push things about 5 lbs up a month, but overall I am better off…/…I think.
I read about 2 chapters of the Fussel book–it was great! I got sidetracked but Ill go back to reading it. His characterization of weight lifters is pretty funny.
Are you still keeping a log? I liked visiting there.
Actually, 5 lbs a month is pretty good, it adds up over time.
Fussel is nasty, but he’s a good writer - guess he learned something taking all those lit courses. Wait till you get to the part where he starts taking steroids and has sex with the woman bodybuilder.
My new log is Coming back from the dead. Glad to have you, drop by any time.