Today I hit back squats for the first time in 4 months and they rattled me hard. So I hit a front squat of 210x2 after warming up and then proceeded to do some back squats. I take 135 out and it feels like heavy as fuck, I did that 5x and tried to do 185 which I did once. I was more so feeling it on my back then my legs (it was really easy out of the hole and the whole way down, just felt heavy). 4 months ago I hit 205x12 on back squats, when I decided to focus more on front squats. I had to go down to 165 for 3x5, I’m wondering if my strength on the back squat will come back pretty soon, or should I expect it to take a while?
P.S I know it can’t be my back being a problem as my deadlift has gone up 60 pounds.
I was feeling seriously under the weather yesterday, but after taking Christmas day off (ate myself into a coma at my girlfriend’s family’s place) didn’t want to take another day off. I had planned on doing legs, but truly felt that if I did any squats, or even hacks, I’d get dizzy. Rationalizing that it would be better to at least do something so that my body would maintain my LBM instead of trying to make progress, I went through the paces with a bunch of sets of extensions, leg presses (light, but high reps for a change), and leg curls. Kept my usual peri-workout nutrition, and crashed out early for the evening. Felt much better this morning, a bit sore from the change of pace, and all in all, glad I at least did something to maintain, if not gain for the day.
[quote]The Mighty Stu wrote:
I was feeling seriously under the weather yesterday, but after taking Christmas day off (ate myself into a coma at my girlfriend’s family’s place) didn’t want to take another day off. I had planned on doing legs, but truly felt that if I did any squats, or even hacks, I’d get dizzy. Rationalizing that it would be better to at least do something so that my body would maintain my LBM instead of trying to make progress, I went through the paces with a bunch of sets of extensions, leg presses (light, but high reps for a change), and leg curls. Kept my usual peri-workout nutrition, and crashed out early for the evening. Felt much better this morning, a bit sore from the change of pace, and all in all, glad I at least did something to maintain, if not gain for the day.
Days like this are just part of the process.
S
[/quote]
Good stuff Stu. I actually just kept on eating like I normally do and had a small holiday cheat meal for dinner. Didn’t mess me up too bad.
DB shoulder press, 60s rest
50x10
50x8
40x8
40x6
40x6
DB lateral rise
20xfailx3
DB floor press
75x12
75x8
Straight bar press down
heavy x fail
overhead rope extension
30x12
20x12
20x12
one arm pulldown and JM press finishers
Good shoulder day. Military went really well, that may be an all time PR at that weight. Everything else went well, trying to figure out some things for tricpes for thats just going to take me trying shit out.
[quote]The Mighty Stu wrote:
I was feeling seriously under the weather yesterday, but after taking Christmas day off (ate myself into a coma at my girlfriend’s family’s place) didn’t want to take another day off. I had planned on doing legs, but truly felt that if I did any squats, or even hacks, I’d get dizzy. Rationalizing that it would be better to at least do something so that my body would maintain my LBM instead of trying to make progress, I went through the paces with a bunch of sets of extensions, leg presses (light, but high reps for a change), and leg curls. Kept my usual peri-workout nutrition, and crashed out early for the evening. Felt much better this morning, a bit sore from the change of pace, and all in all, glad I at least did something to maintain, if not gain for the day.
DB shoulder press, 60s rest
50x10
50x8
40x8
40x6
40x6
DB lateral rise
20xfailx3
DB floor press
75x12
75x8
Straight bar press down
heavy x fail
overhead rope extension
30x12
20x12
20x12
one arm pulldown and JM press finishers
Good shoulder day. Military went really well, that may be an all time PR at that weight. Everything else went well, trying to figure out some things for tricpes for thats just going to take me trying shit out.[/quote]
How much do you weigh? And is this a chest/triceps day or do you just throw in those pushdowns for extra trciep work? If it is strictly a chest day, when do you train your triceps?
Trying hard to improve my bench. Any tips would be appreciated. I know it takes time, but if anyone credits any specific movements, set/rep schemes, w/e, that they feel made a significant difference, please share.
How much do you weigh? And is this a chest/triceps day or do you just throw in those pushdowns for extra trciep work? If it is strictly a chest day, when do you train your triceps?
Trying hard to improve my bench. Any tips would be appreciated. I know it takes time, but if anyone credits any specific movements, set/rep schemes, w/e, that they feel made a significant difference, please share. :)[/quote]
I’m 118kg currently. I throw in the pushdowns for additional tricep work namely because I need it. Its a chest/tri day. Bis/tris are hit on Friday or whichever day I feel fresh but after heavy back and chest days. What I did to increase my bench was lower my volume significantly. I’ve always used DBs and will use them until I reach the 200lb set. Another thing that helped was obviously increasing tricep strength. You just have to keep on pounding away and keeping your body healthy. For me I can confidently give credit to increased tricep strength. Ask around and mix and match advice until you find the right formula. Stay strong
IronFreak, how is your setup on bench? Are you setting up tight? Elbows tucked to a degree, feet under you to provide a stable base? Working on this has helped me some. Not necessarily a hardcore powerlifter arch, but there is a lot to learn from their technique.
How do you go about structuring your chest/bench trainnig right now? What was your bench 1 year/6 months ago and where are you at now?
Nothing to add for today except I squatted 105kg for three singles this time and this time I went all the way down, proper depth. The rest of the workout wasn’t as good because I hadn’t eaten as much as normal and started to feel dizzy after romanian deadlifts. Poor excuse. Pull seession on wednesday and between then and now I am eating everything in site.
On a sadder note a guy had a heart attack at the gym today. He was playing tennis on the court next to my dad and just fell over. By the time I got there (qualified in first aid and defribillator) he wasn’t breathing. They used the defrib and he came too and last time I saw him the paramedics were taking him out on a stretcher with oxygen. Makes you happy for what you have got and also sharpens the lens. Time is precious!
[quote]bugeishaAD wrote:
IronFreak, how is your setup on bench? Are you setting up tight? Elbows tucked to a degree, feet under you to provide a stable base? Working on this has helped me some. Not necessarily a hardcore powerlifter arch, but there is a lot to learn from their technique.
How do you go about structuring your chest/bench trainnig right now? What was your bench 1 year/6 months ago and where are you at now? [/quote]
Completely spaced out on this key point. I second this IF.
Fuck starting the new split after New Year’s. I’m on someone else’s time!
Barbell Row
135x5 301 tempo pause the 12 fast ones
185x5 301 tempo pause plus 8 fast ones
205x5 301 tempo pause plus 6 fast ones
225x5 301 tempo pause plus 3 fast ones
*pauses are 15 seconds, holding the bar in lockout
dropped 2 bcaa tabs
Flat Bench
warm up
45x20
65x15
85x12
6x8
4x4
Work Sets (same method as BB Rows)
225x5+8
245x5+5
265x5+5
275x5+3
295x5+0
1 Scoop of Surge Recovery
Lat Pull Down (mid grip…same method)
5x5 didn’t look at the weights I used (near whole stack)
Okay, I’ll play for a little while. I just got off of 6 cycles of the 531 program and went back to my old routine.
Bench 5X5 at 335
Row 10 at 190 2X10 at 250
Incline flies 3X10 at 55
lat pulldown - 1X10 at 180 2X10 230
Throw presses - 3X10 at 155
I got bored as hell doing the 531 (I’m not knocking the program I just got tired of doing it) and now I’m just trying to have some fun in the gym. I also got a little ulna nerve tweak that flares up on a lot of my pulling stuff so I’m using a strap on my right hand to lessen the strain. I’m looking forward to doing some stuff I haven’t done in a while.
[quote]hoosegow wrote:
Okay, I’ll play for a little while. I just got off of 6 cycles of the 531 program and went back to my old routine.
Bench 5X5 at 335
Row 10 at 190 2X10 at 250
Incline flies 3X10 at 55
lat pulldown - 1X10 at 180 2X10 230
Throw presses - 3X10 at 155
I got bored as hell doing the 531 (I’m not knocking the program I just got tired of doing it) and now I’m just trying to have some fun in the gym. I also got a little ulna nerve tweak that flares up on a lot of my pulling stuff so I’m using a strap on my right hand to lessen the strain. I’m looking forward to doing some stuff I haven’t done in a while.[/quote]
awesome… Welcome man
I haven’t done shit the last week worth mentioning… I been dropping weight a little too fast for my liking with all the dog walking, down to a starved 234… Going to have to up the cals.
Went into this last set DETERMINED on hitting 5 after I’ve been crapping out on deadlifts lately. I think I finally broke my ‘funk’ with the DL. Bodyweight is still heading down, and strength is heading back up. The 425 set was a long one. The last rep was probably the slowest thing ever, but like I said, I was fucking determined to grind out 5.
kroc row
120x20 each arm
lat pull 60s rest
130x10x3
horizontal row 60s rest, squeeeeezed at the end
90x10x2
abz, reverse hyper, and bend pull aparts
Good workout today. Deadlifts all felt solid, finally felt out a nice stance and ‘groove’ that felt good. Back felt 100% all day, albeit a little pumped up at times. Everything else is going well.
Now for some ranting. FUCK THE MOTHER FUCKING SNOW. Damnit. Wasnt that bad going out to the gym today, but coming back it was horrible, 40-45 mph on the highway back, then it took about an hour to get my car up my hill driveway. I need to live where it’s warm so I just just rely on my bike. Heading back down south 3.5 hours in a week so I can get out of this lake effect snow.
