[quote]lil power wrote:
Merry Christmas Snap. Have you thought about briefs during squats? Just to help you squat more frequently…[/quote]
Merry Christmas to you too! Briefs are on my wish list.
Today was the start of maxing week. Squats today. At the beginning of this cycle, I very conservatively set my squat max at 110 lb. since I hadn’t squatted in four months due to a decimated hip labrum.
Body weight today: 112 lb.
Squat
8/45
5/75
5/90
4/95
3/100
2/105
5/110 . . . pleased with this
These were prescribed reps leading up to the 110 lb. I would not follow this scheme in the future when trying to rep out a max. Too many warmups near the max being tested. I will reset my squat max at 120 or 125 for the next cycle.
Tested my bench max on Wednesday as per protocol. Results were disappointing but not surprising. I was able to press 90 lb. for 1.25 reps. Further evidence that lots of submaximal work doesn’t do shit for my 1 RM. And further evidence that I continue to really suck at bench.
Did not follow protocol for DL yesterday. No need to try to rep out heavy weight with that lift. Here’s what I did:
It’s the hip. I can’t thrust through at the top now that I have a torn labrum. No worries. I was pleased to pull 230 easily. I hope to eventually get over 250 but need to rely on my lower back more than I’d like. Anyone got any lower back exercises to recommend? I already do GMs and weighted hypers.
I’ll run this program for one more cycle (five weeks) with higher maxes starting next week and then move to linear progression phasing in gear in the hopes of being able to do a March meet.
Your turning into a pull up queen! How is your back looking? Have you done any comparison shots?
I think you may have said your not seeing any carryover into the bench work but any physical changes?
Your numbers are creeping up, that has to make you happy.
112…seems like forever ago that was my average weight.
On Monday, I started cycle 2 of [one of] Fischer’s programs. For this five-week cycle, I set my squat max at 125 (low), my bench at 95 (optimistic), and my DL at 215 (accurate).
I hate this time of year in the gym. I had to wait 37 minutes to squat in the cage on Monday.
[quote]Up wrote:
Have you done any comparison shots?
[/quote]
Didn’t even think of doing a before/after.
[/quote]
Well get on it girl. You posted your back awhile ago, I remember.
I forget your a wash and go girl. I give my back a once over when i check out the back of my hair, ok maybe my back its more than a once over, but i LOVE backs including my own.
Snap I have been doing 100 reverse situps? to start alot of my w/o’s, this really warms up the lower back , then 3 sets of hanging leg raises. This gets my core warmed up. I feel like new again for a few minutes.
I hate this time of year in the gym. I had to wait 37 minutes to squat in the cage on Monday.
[/quote]
I’ve been pretty fortunate as the resolutioners seem to have opted for more commercial facilities, or something, and my moderately sized hole in the wall gym. That makes me happy
You can DL twice your bodyweight with an injury? I’m jelly.
[quote]Dude623 wrote:
Snap I have been doing 100 reverse situps? to start alot of my w/o’s, this really warms up the lower back , then 3 sets of hanging leg raises. This gets my core warmed up.
[/quote]
Probably a good idea. But I’ve reverted to being lazy in the abs department.[quote]cavalier wrote:
Why did you have to wait for the squat rack? Let me guess - they’re doing arm curls, right?[/quote]
Actually, they were squatting. There’s only one cage in my gym. So I’m not real tolerant of curlers there.
[quote]FarmerBrett wrote:
Edited my post because in retrospect I thought it might have been too rude.[/quote]
You’re too charming to be rude.
[quote]VTBalla34 wrote:
You can DL twice your bodyweight with an injury? I’m jelly.
[/quote]
I can do it raw on a good day.
Still not a lot of weight, but squatting feels good again. I’m thrilled. I’ve reverted to a pretty wide stance. I’ll maintain it as long as my hip holds out.
Resolutioners in the rack next to me this morning:
Sadly, the depth got even worse. But luckily they were able to continue adding weight!
Pullups
6
GMs to 45 degrees
3/8/85
1-minute chinup challenge
40 seconds
Eccentric pistols to the floor
3/5
1-minute chinup challenge
45 seconds
Pullups
5
Single-leg leg extension machine
3/8/30
Pullups
6
Regarding the 1-minute chinup challenge: I can do this. The first attempt I did not have a timer and had to guess. I underestimated. What a surprise. The second attempt was a fail because my coach was videoing and had trouble watching the clock and videoing. Lost track of time, didn’t start the camera, etc.
Sadly, the depth got even worse. But luckily they were able to continue adding weight!
[/quote]
Oh dear.
Squatting with feet that narrow I wonder what will last longer, his motivation or his knees?
[quote]kpsnap wrote:
Regarding the 1-minute chinup challenge: I can do this. The first attempt I did not have a timer and had to guess. I underestimated. What a surprise. The second attempt was a fail [/quote]
I couldn’t even contemplate trying the 1 min chin TWICE in the same workout. That’s crazy.
BTW your form on the squats was…what’s that funny word I keep hearing on here?.. beauteous? …yeah beauteous that’s it.
