Great workout. Everything felt solid. Getting my strength back on the military. Last rep was grueling though.
Tried box squats for the first time. I kept doing triples from 185 to 265. I could really feel these in my quads.
I would like to increase a little more quickly on the deads, but oh well. I did singles and doubles working up to 315. The only grip problem I had was from sweaty hands. I did the speed deads … just because. 225 was going up real easy so I jumped to 275. These were still pretty quick.
hack squat machine
various reps with empty, 135, 225, 315, 225, 135
40+ minutes uphill treadmill walking, various intensities
I asked one of the trainers at Fitness 19 for advice to help get my squat depth lower. I mentioned hip flexibility being an issue. He suggested that I use the Smith machine instead of free bar squatting. Perhaps he didn’t understand my question.
FANTASTIC workout. Making great strength gains. Got my squatting back in order. Bench felt solid. Last two reps of the last set were slowish, but still went.
The ‘big’ difference is that I just started taking Mini Thins. One about 20-30 minutes before training along with some Ripped.
Pretty good workout. I was bummed about having to use the straps w/ deadlift. I DID earn a dl scar. Got a nice bleed going on my shin - got on the bar, my sock, good drip
I had to use the straps because my grip just isn’t there yet. I did consider going from double overhand (preferred) to a mixed grip.
I was happy about the military press. I think I will go back down to 165 next time for 3x5 then work my way back up. I might also try rack deads and shrugs for a couple of weeks just for variety.
The rows were pretty difficult. The problem is that the gym only has 100 lb dbs, that’s it.
Another great workout. I was shooting for 3x3 with the bench - surprise! Had a little more in the tank then I thought. The weight did not feel heavy at any point, even at the unrack where it usually feels heavy. All the reps were fairly quick. I went all out on the last set, might have been able to get a couple more had I more faith in my spotter.
Back squats weren’t bad as well. I have more left in me when I finish, so that’s good. My warm-ups always, always seem heavier then the working set. My hips really need to be loosened up first.
I threw in the press downs for variety.
A trainer I just met at the gym (actually she was giving me some hip mobility/flexibility advice last week) offered a free training consultation. I’m going to take her up on it. She thinks (as well as my wife and I) that I could stand to lose some weight and up my cardio. No argument there. I’m mainly open to this because of how quickly my strength returned.
shoulder press (Hammer Strength iso-lateral)
warmed up to
1x6x275
2x10x225
1x6x225
pull-ups
3x5xbw
cable low row
2x6x200
1x5x240 (almost the whole stack)
1x15x180
leg curl
1x6x155
1x10x140
1x8x140
15 minutes on the elliptical
Well, I was supposed to do military press, squat, and deadlift. Yesterday I was cutting a bagel. Moment of carelessness and got a nice slice along my middle finger which makes gripping a bit of a problem.
So I decided to check out the machines. I got enough stares, so that must mean the weight was enough. Good workout, not great. I also used this to gauge accessory movements for when I do 5/3/1 … soon?
G R E A T workout! Felt like doing some heavy/ME bench work just to see where I’m at. Weight felt fine unracking, which is usually where it feels the heaviest.
I did the low row instead of barbell rows or whatever else was planned.
ME back squat
5x225
2x275 belt
1x295
1x315
3x335 no belt
5x275
5x225
dips
10xbw
15xbw
10xbw
push downs
3x8x115
bw = 245
Good but not great workout. I would like to be squatting more at this point, but since I started back it has been weak.
I think I’m going to give 5/3/1 a stab in a couple more weeks after Thanksgiving.
In other news I’ve been eating a lot without gaining weight. My appetite has been soaring the last couple of weeks. Pants still fit real good. Except that I ripped the crotch out of some nice Haggar’s. Bent over to pick something up and WHOOP.
[quote]donpalmero wrote:
TheDudeAbides wrote:
I think I’m going to give 5/3/1 a stab in a couple more weeks after Thanksgiving.
I’m eager to see how you like it.
[/quote]
Probably a lot, but only because it is different than what I’m doing. I can’t keep lifting progressively heavier weights each week and expect to make gains. Or at least stop doing linear progression
ME deadlift, no belt, no straps
2x225
1x275
2x315
1x365 (went up real well)
0x385 (got it to just below the knees)
3x275 (my back and hips were shot, started to cramp up)
side raise
3x10x30
rear delt work, no sets or reps
rear flyes
face pulls
Well I’m not going to the gym early again. It was like high school day care - all of these kiddies buzzing around doing stupid stuff. They left in less than 30 minutes.
It was almost like they were “getting ready” for Spring Break. I had one group of girls doing pointless side bends right behind me WHILE I was trying to deadlift. A little distracting.
On the last dl pull, a combo between my lower back and hips started to cramp or give out. I need to do A LOT more back and ab work. The good thing is that grip was not a problem, and a belt was not needed.
I wanted to do more shoulder work but really didn’t feel into it because of my tweaked back. Also tried face pulls for the first time. Not too bad.
