So what exactly is the point of the “cleanse”?
What weight are you trying to get up to? What weight class would you be entering in the show?
I had SI joint issues on my right side, felt “stuff” all the time, had sharp pains when stepping up to heights higher than the average step, thankfully not while deadlifting…but yes while arching for squatting.
Cressey has mentioned that with people that lift, too much arching leads to problems (opposite of what happens with the general population). Focusing on posteriorly bracing my pelvis during the stepping up process helped a lot, BUT
The PIRIFORMIS stretch was the miraculous (and I don’t use the word lightly) cure. Do it lying on the ground so that your body cannot compensate for hip tightness with spinal movement. (I posted in the mobility thread with a link.) I now do this stretch every single day before going to bed. This has also had the side benefit of alleviating by a LOT, the almost debilitative Doms I used to get after hard bouts of deadlifting.
Cav - To keep the digestive tract ‘clean’ with the idea that your system will handle the nutrients you’re giving it a little more efficiently.
Matty - Would you believe 205? And then compete around 185 (whatever weight class that is). I think 5’8, 185 shredded is pretty impressive. 205 and lean is awesome as well.
PG - I will be checking it out. Thanks for stopping by and offering some assistance. Mucho appreciated.
FML. I’m becoming one with my couch right now.
I had one of those sessions this evening that test you mentally but when you’re done you feel pretty damn proud of yourself.
Bunch of mobility stuff
A1. Leg Curls
**2 warm up sets
6 x 8 x 140 **getting pretty strong at these
A2a. Seated Calf
4 x 8 x 60lbs/side
A2b. Standing SM Calf
4 x 10 x 275lbs
B. Squats
**warmup
8 x bar/95/135/185
**working sets
8 x 8 x 225lbs - 90sec rest between sets FML
Form felt really good. On 2 sets, the 8th rep I kinda folded over but otherwise stayed pretty tight. Reading German1’s log, I kept think ‘Keep chest in front of the bar’. Seemed to work.
C. V Squats
8 x 8 x 2pps+25’s - 90sec rest between sets FML
This is where my body started to tell me to QUIT. Started to get a headache here around set 2. Pushed through it.
D. Good Mornings
A few sets to work on form w/ bar/95/135
10 x 155
8 x 185
6 x 205
3 x 225
E. Leg Extensions
4 x 8 x 150
DONE.
Going to avoid the (45 degree) Leg press for a little bit as I think that will help a little with the psoas issues.
That’s strong work. 225 doesn’t seem so heavy…until you do 64 reps!
[quote]giterdone wrote:
That’s strong work. 225 doesn’t seem so heavy…until you do 64 reps! [/quote]
I have laundry to fold but I don’t feel like moving. I’ll probably try 245 next week.
Is a V squat some kind of machine?
64 squats of any kind hurt.
[quote]JoeGood wrote:
Is a V squat some kind of machine?
64 squats of any kind hurt.[/quote]
Yeah, I think are many similar versions. The one at the gym I go to is Hammer Strength.
http://www.lifefitness.com/commercial/hammerstrength/plateloaded/lowerbodytorso/vsquat.html
If 64 squats hurt, what about 128?
Ewww. The V-squat looks like some kind of torture device. Which, come to think of it, it probably is.
[quote]ddot76 wrote:
Either way, trophies in 2012. Just a matter of ‘effort’. :-)[/quote]
Yeah buddy! love it.
Interesting on the diet and the cleanse. I could use some help on the diet front myself.
Great leg session. I’ll echo the others, 64 of any kind of squat is insane! Nice work!
Thanks Masch! Feel free to bounce diet Q’s off me…I’ll answer what I can.
Cav, V Squats aren’t as bad as some of the other torture we put ourselves through! LOL
Last night was Boulder Shoulders
A. Reverse Machine Flyes
Worked my way up to 15 x 120 RP style
**Warm up was ‘Crap ton x Increasing weight’
B. Seated DB Press
4 x 8 x 65lb’rs
**This was a good weight for me last night. Rep 8 was always a grinder
C. Machine OHP
12 x 80/arm
10 x 90/arm
8 x 110/arm
6 x 115/arm
D. Standing DB Laterals
6 x 10 x 25lb’rs
E. Cable Upright Rows
4 x 15
Finished with some machine crunches (100 reps) and then later on in the evening, rolled the crap out of my legs/erectors.
DOMS from Sunday has set in. FML
Going to start calling Tuesday’s “Frankenstein Tuesdays”
Haha…that’s awesome.
Active recovery is definitely your friend. I find that it helps me a lot with not feeling super sore.
james
[quote]ddot76 wrote:
If 64 squats hurt, what about 128?[/quote]
I like where this is going. If there is one guy around these parts that has the drive it’s you.
Excellent volume and effort.
Thanks dday! If you count V squats as squats, I did 128 reps on Sunday. 
I definitely liked (hated) the 8x8 setup.
Tonight was Back Attack.
A.DB Rows
4 x 8 x 105lb’rs
B1. Seated NG Row (about shoulder width)
4 x 12 x 75/side
B2. Stretchers
4 x 12 x 100
**FML. Really felt these today.
C1. SM Rack Pulls
2 x 8 x 315
10 x 365
C2. Banded Hypers
12/9/8
**low back FRIED
D. DB Shrugs
3 x 25 x 50lb’rs
Done.
I’ve felt really good (strong) lately. Mentally in the zone. Looking to keep it up.
Tomorrow’s actually an off day which I WILL take off.
8x8 is cray-- and very gironda
nice work.
I think you can pull off 205 lean
and you can tear it up in 2012
physillium husk will get it all moving.
I did that and ate a TON of greens
need to do it again soon
What height are you doing the rack pulls from?
[quote]JoeGood wrote:
What height are you doing the rack pulls from?[/quote]
Last night was mid to upper shin… At least 6" below the knee.
the volume you hit when your “in the zone” is ridic.
how long are you in the gym for?
and go get those 2012 trophies
Keep it up! It’s nice to be in the zone isn’t it?
james