pretty happy with that, added 10kg from last week although 2 less reps
few things today, firstly, I did those KDLs, just some light ones literally with only 1pps between warmup sets for SLDLs, got it up - wow ok, sumo doesn’t actually feel that unnatural - few reps - yeah that’s a pretty good stretch actually, I might like this - few reps later - WHAT THE FUCK, WHY IS MY BACK ON FIRE ARGH. Ok ok it wasn’t that bad, but seriously my lower back was pretty fried after doing a few reps with super light weight and it had me thinking “man my SLDLs are totally gonna suck today now!” If it weren’t for that KDLs might actually be pretty good or maybe i was doing them wrong but I don’t think so.
so today when I tried leg extensions (did them first due to equipment being used) on the warmup/light sets my quads felt really really weird at the peak contraction, like they had major DOMs or something. Any idea what was going on? I didn’t want to aggravate it, it just didn’t feel right and I thought it could be because of my knees, or maybe it’s just because I did leg curls first (never done those before training my first quads exercise before)… I don’t know, but it was weird, like they were going to rip or something.
tried those “deadlifts on a hack machine” in that Kai vid, except on a squat machine, ugh… didn’t really feel any good, think I need to use a proper hack squat machine.
Oh yeah, finally gained some weight, woo (ish). First time above 15st (214lbs - 15st 4)… and all just from making sure I get adequate protein.
[quote]yvanehtnioj wrote:
low incline smith bp
215x9…+10 pounds, -3 reps from last week
dead stop benching (starting off of chest)
190x15
200x9
low incline flyes
55sx12…+10 pounds in each hand, -5 reps from last week
pjr’s with ez bar…first time doing these
65x8…both shoulders gave out. i think they were tired from the pressing and flyes. 65 felt like air and then all of a sudden my left shoulder started to give out. Really felt them and will stick with them. GOnna do them before flyes though.
[/quote] Uhm. Your shoulders aren’t really doing anything in that movement… Keep your shoulder blades retracted etc, centers of the shoulder joints should not be changing position really… And don’t let your upper arms come all the way to perpendicular to the floor. Stop at an incline, and no jerking out of the bottom position either.
They were retracted the whole time. Probably could’ve had a tighter set up though. Thanks.
[quote]Fallen wrote:
I bought me a 4 pack of a certain energy drink. I’m consuming my third one now. In the words of a sociopathic, suicidal, and emotionally unstable youth that once posted in the BOI…in 35 minutes I’m going to declare war against the weights. This is my second deadlift session and the one I consider my heavy session. So far my past injuries haven’t come to the surface. Havent weighed myself in almost a month and I’ve never been happier. Just looking at the mirror and eating like a hoss. I’m probably in the ballpark of 258-262. Hopefully my gym is cleared out by the time I get there. [/quote]
I saw a Growing Boy post somewhere on these forums the other day, did it inspire you? =p
Congrats H4M. Your 605 deadlift is safe for now. I missed it today, though I can’t really say I am all that surprised. You can watch the vid of my fail in my hub. At first I thought my form sucks and I am way too bent over, but after watching some Cressey vids of him deadlifting I think I wasn’t terrible, but I definitely led with my back instead of pushing down with my heels.
I am realizing I need to stopping chasing too many goals. Since this was supposed to be a deloadish weak for me I really lowered cals and added quite a bit of cardio to hopefully lose some fat…and my weight has dropped around 4 lbs this week from water and glycogen, so I don’t know what I was thinking in trying to get 605 but its a learning experience.
I did hit 565 before the 605 attempt pretty easily so I was feeling good going in.
[quote]ajweins wrote:
Congrats H4M. Your 605 deadlift is safe for now. I missed it today, though I can’t really say I am all that surprised. You can watch the vid of my fail in my hub. At first I thought my form sucks and I am way too bent over, but after watching some Cressey vids of him deadlifting I think I wasn’t terrible, but I definitely led with my back instead of pushing down with my heels.
I am realizing I need to stopping chasing too many goals. Since this was supposed to be a deloadish weak for me I really lowered cals and added quite a bit of cardio to hopefully lose some fat…and my weight has dropped around 4 lbs this week from water and glycogen, so I don’t know what I was thinking in trying to get 605 but its a learning experience.
I did hit 565 before the 605 attempt pretty easily so I was feeling good going in.
Feel free to critique. [/quote]
Not to make you feel bad, but I have hit a 635 DL since then haha, and a 605x2, shooting for 615x2 next time
From today:
Chalk for 1 workout: $0.10
PWO shake ingredients: $2.00
Ripping PT shorts during last warmup set: $5.00
Front Squatting 405x2 on 1 hr of sleep: priceless
I forgot to mention trying front squats today, I fell over backwards! Problem is when I am not falling backwards the bar seems to be rolling forwards a little, so I don’t think I’ve found the groove yet. The semi-choking thing though is actually kind of… nice, but I’m currently not in control of that so I need to get a better grip sorted out or something. Man, just when I thought I may have found an awesome quad movement which didn’t require a great deal of form diagnostics (at least at the lighter weights).
[quote]ajweins wrote:
Congrats H4M. Your 605 deadlift is safe for now. I missed it today, though I can’t really say I am all that surprised. You can watch the vid of my fail in my hub. At first I thought my form sucks and I am way too bent over, but after watching some Cressey vids of him deadlifting I think I wasn’t terrible, but I definitely led with my back instead of pushing down with my heels.
I am realizing I need to stopping chasing too many goals. Since this was supposed to be a deloadish weak for me I really lowered cals and added quite a bit of cardio to hopefully lose some fat…and my weight has dropped around 4 lbs this week from water and glycogen, so I don’t know what I was thinking in trying to get 605 but its a learning experience.
I did hit 565 before the 605 attempt pretty easily so I was feeling good going in.
Feel free to critique. [/quote]
Not to make you feel bad, but I have hit a 635 DL since then haha, and a 605x2, shooting for 615x2 next time
From today:
Chalk for 1 workout: $0.10
PWO shake ingredients: $2.00
Ripping PT shorts during last warmup set: $5.00
Front Squatting 405x2 on 1 hr of sleep: priceless
<3 <3 <3[/quote]
Pretty quick your bench will overtake me as well and then you will have all 3 on me and probably at a lower body weight…nice front squats on no sleep though…thats crazy.
[quote]babaganoosh wrote:
decline bench: 95 x 7 (8 = fail)
I forgot to mention trying front squats today, I fell over backwards! Problem is when I am not falling backwards the bar seems to be rolling forwards a little, so I don’t think I’ve found the groove yet. The semi-choking thing though is actually kind of… nice, but I’m currently not in control of that so I need to get a better grip sorted out or something. Man, just when I thought I may have found an awesome quad movement which didn’t require a great deal of form diagnostics (at least at the lighter weights).[/quote]
Practice, practice, fucking practice man. Work on placing the bar literally BEHIND your delts a little bit, that is what mainly holds it in place, your fingers just assist in stabilization. Vids would help too.
Great session today/ Back and biceps are on fire and I hit a shit load of PR’s
neutral grip pulldown
180x13+4+5…+10 pounds, -3 reps total from last week
wide grip pulldown…really surprised myself here
145x10…felt like air
175x20…+45 pounds from last week??? same number of reps?!?
205x8…never done this weight before, big pr for me…baby weight for many of you. A few months ago i was stuck around 175 for 10-12 reps and could never break past it.
bb row…i just started doing these a few weeks ago
195x12…+10 pounds, -3 reps from last week
205x8
offset curls
75 pound dumbellsx10+5+4…+5 pounds each arm, -7 reps total from last week…very happy with this. now only if my triceps could progress like my biceps
pinwheels
90sx12…+5 pounds each arm from last week, -3 reps
[quote]Fallen wrote:
I bought me a 4 pack of a certain energy drink. I’m consuming my third one now. In the words of a sociopathic, suicidal, and emotionally unstable youth that once posted in the BOI…in 35 minutes I’m going to declare war against the weights. This is my second deadlift session and the one I consider my heavy session. So far my past injuries haven’t come to the surface. Havent weighed myself in almost a month and I’ve never been happier. Just looking at the mirror and eating like a hoss. I’m probably in the ballpark of 258-262. Hopefully my gym is cleared out by the time I get there. [/quote]
I saw a Growing Boy post somewhere on these forums the other day, did it inspire you? =p[/quote]
That crazy asshole? I’m sure he finally dedicated himself to pursuing bocce professionally.
CHEST
Incline BB bench
135x12
135x10
225x10
275x8
315x7
345x3 barely, scary shit without a spotter
Flat BB bench
225x12
275x10
315x6
365x3
Warren Dips
3x15 BW
1x10 BW+plate
Hi Pulley Crossover
4x20
CGBP (light)
135x10
185x10
225x10
275x8
It went pretty good. Strength hasn’t topped out yet. No injuries yet and old injuries remain in check. Elbows are automatically braced before any pressing session but it at least keeps the bad elbow from getting worse. I should probably train legs tomorrow but I might just pass and rest. I’ve got 20oz of chicken and a baked potato for dinner. Stay strong motherfuckers. Lets keep this shit going.
[quote]yvanehtnioj wrote:
Great session today/ Back and biceps are on fire and I hit a shit load of PR’s
neutral grip pulldown
180x13+4+5…+10 pounds, -3 reps total from last week
wide grip pulldown…really surprised myself here
145x10…felt like air
175x20…+45 pounds from last week??? same number of reps?!?
205x8…never done this weight before, big pr for me…baby weight for many of you. A few months ago i was stuck around 175 for 10-12 reps and could never break past it.
bb row…i just started doing these a few weeks ago
195x12…+10 pounds, -3 reps from last week
205x8
offset curls
75 pound dumbellsx10+5+4…+5 pounds each arm, -7 reps total from last week…very happy with this. now only if my triceps could progress like my biceps
pinwheels
90sx12…+5 pounds each arm from last week, -3 reps
[quote]yvanehtnioj wrote:
Great session today/ Back and biceps are on fire and I hit a shit load of PR’s
neutral grip pulldown
180x13+4+5…+10 pounds, -3 reps total from last week
wide grip pulldown…really surprised myself here
145x10…felt like air
175x20…+45 pounds from last week??? same number of reps?!?
205x8…never done this weight before, big pr for me…baby weight for many of you. A few months ago i was stuck around 175 for 10-12 reps and could never break past it.
bb row…i just started doing these a few weeks ago
195x12…+10 pounds, -3 reps from last week
205x8
offset curls
75 pound dumbellsx10+5+4…+5 pounds each arm, -7 reps total from last week…very happy with this. now only if my triceps could progress like my biceps
pinwheels
90sx12…+5 pounds each arm from last week, -3 reps
rear delt crap
[/quote]
Damn, 90lb pinwheels? Good job mate
[/quote]
Thanks. My arms are still small though because my triceps suck a lot. They’re non existent. Gonna fix that.
[quote]Fallen wrote:
I bought me a 4 pack of a certain energy drink. I’m consuming my third one now. In the words of a sociopathic, suicidal, and emotionally unstable youth that once posted in the BOI…in 35 minutes I’m going to declare war against the weights. This is my second deadlift session and the one I consider my heavy session. So far my past injuries haven’t come to the surface. Havent weighed myself in almost a month and I’ve never been happier. Just looking at the mirror and eating like a hoss. I’m probably in the ballpark of 258-262. Hopefully my gym is cleared out by the time I get there. [/quote]
I saw a Growing Boy post somewhere on these forums the other day, did it inspire you? =p[/quote]
That crazy asshole? I’m sure he finally dedicated himself to pursuing bocce professionally.
CHEST
Incline BB bench
135x12
135x10
225x10
275x8
315x7
345x3 barely, scary shit without a spotter
Flat BB bench
225x12
275x10
315x6
365x3
Warren Dips
3x15 BW
1x10 BW+plate
Hi Pulley Crossover
4x20
CGBP (light)
135x10
185x10
225x10
275x8
It went pretty good. Strength hasn’t topped out yet. No injuries yet and old injuries remain in check. Elbows are automatically braced before any pressing session but it at least keeps the bad elbow from getting worse. I should probably train legs tomorrow but I might just pass and rest. I’ve got 20oz of chicken and a baked potato for dinner. Stay strong motherfuckers. Lets keep this shit going. [/quote]
[quote]yvanehtnioj wrote:
Great session today/ Back and biceps are on fire and I hit a shit load of PR’s
neutral grip pulldown
180x13+4+5…+10 pounds, -3 reps total from last week
wide grip pulldown…really surprised myself here
145x10…felt like air
175x20…+45 pounds from last week??? same number of reps?!?
205x8…never done this weight before, big pr for me…baby weight for many of you. A few months ago i was stuck around 175 for 10-12 reps and could never break past it.
bb row…i just started doing these a few weeks ago
195x12…+10 pounds, -3 reps from last week
205x8
offset curls
75 pound dumbellsx10+5+4…+5 pounds each arm, -7 reps total from last week…very happy with this. now only if my triceps could progress like my biceps
pinwheels
90sx12…+5 pounds each arm from last week, -3 reps
rear delt crap
[/quote]
Damn, 90lb pinwheels? Good job mate
[/quote]
Thanks. My arms are still small though because my triceps suck a lot. They’re non existent. Gonna fix that.[/quote]
Gotta hit them both hard and heavy man. I know. Heavy CGBPs off the pins does it for some. I just started going as heavy as I could on the regular CGBP. Yes, I’ve nailed 405 when I was closer to 270. Nothing was too heavy then. I should have no problem getting it again. The lack of a good spotter is my problem.
[quote]babaganoosh wrote:
decline bench: 95 x 7 (8 = fail)
I forgot to mention trying front squats today, I fell over backwards! Problem is when I am not falling backwards the bar seems to be rolling forwards a little, so I don’t think I’ve found the groove yet. The semi-choking thing though is actually kind of… nice, but I’m currently not in control of that so I need to get a better grip sorted out or something. Man, just when I thought I may have found an awesome quad movement which didn’t require a great deal of form diagnostics (at least at the lighter weights).[/quote]
Practice, practice, fucking practice man. Work on placing the bar literally BEHIND your delts a little bit, that is what mainly holds it in place, your fingers just assist in stabilization. Vids would help too. [/quote]
I’d have no problem taking a vid if it was possible. Yeah I tried to get the bar literally as far back as I could on the delts, and as close to my neck as possible but wasn’t quite right. I think I’ll just do some light front squats 2-3 times a week to try and get used to it.
