Push press was fun, and definitely got me amped for benching, but I wish I had just militaried the lighter sets. Which makes me think I should spread my vertical pushing over a wider range of numbers, and as the weight gets heavier, assist it with more and more leg drive.
On benching, 275 felt great, smooth, like three Fonzes, but when I went for 285, I got stuck on the 3rd rep. Powered through it like a champ, but I just wasn’t expecting a sticking point. I kinda don’t train to the point where I’m introducsed to them, usually.
[quote]pch2 wrote:
What kinda grip are you doing for the front squats? Regardless I’ve found that keeping the elbows high helps keep the bar in place. [/quote]
Using an Oly-grip. Elbows are high, but not anal-retentive high. Its not so much that the bar slips, but that when my shoulders get tired, my stance seems to slouch in the front and it becomes more difficult to transfer the overpowering force from my legs and hips into throwing the bar as high over my face as I can.
For example, at 275, the bar comes up off my shoulders and clears my nose. At 295, the bar clears my chin.
I guess its not that big of a deal, but I can feel that some force isn’t being applied to the bar, and the lack of efficiency saddens me.
Are you front squatting or going for something jerk like (not a dig, but the oly lift). I don’t understand why the bar would move at all if you’re just doing front squats.
[quote]pch2 wrote:
Are you front squatting or going for something jerk like (not a dig, but the oly lift). I don’t understand why the bar would move at all if you’re just doing front squats. [/quote]
This video at 6-8 seconds in:
Notice how the bar flies up off its shelf for several inches due to the explosive nature of his squat-clean recovery? Like its being ‘thrown’?
That’s what I’m talking about. My lifts are almost all explosive, and when doing front squats, the compensatory acceleration I give to lighter weights makes them ‘thrown’ up like in the video (just with less weight). I’m not jerking the weight, just squatting it hard enough to make it fly off my shelf.
The compensatory acceleration I give to heavier weights makes them fly up too, just not quite as high.
Woke up feeling sick, didn’t feel like pushing it today, running on insufficient sleep and pretty much felt like a zombie. Looking forward to sleep tonight with the great expectations of born-agains looking at The Rapture.
Prowler was all I felt I could do. Shoulders’ sad from throwing pigskin, back was yesterday, legs would have been too much… prowler was alright. But not to the point of getting that money. So eased back on it.
Biceptzeroceri have been feeling tweaked, like they’ll give me a mini-spasm about 1/3 down the muscle, and deep inside. Don’t know the anatomy to be more specific. Have been happening on-and-off for about a week, maybe week and a half. Buddy tells me to foam roll.
Feel ALOT better, but still kinda sick. Frankly, I’m amazed at my recovery. I assumed I’d wake up feeling like I’d slept on a stack of bricks with dicks that kept fucking me all night long in small, vaguely uncomfortable ways, but when I got up, I felt so-so, like the dicks in bricks all wilted right before I laid down to rest, and I’d only just slept on a plate of regular, dickless, bricks.
Didn’t wanna push it, so didn’t.
Tried to use yesterday’s SURGE. Apparently, that only works in the winter, when the delta between my refrigerator’s and my car’s temperature is low. When I popped it open it smelled of rotted flesh with chunks of jizz floating in it. Yes, chunks.
Foam rolling didn’t do all that I’d hoped, but spasms seem less, so maybe there was something to it. Maybe I should do mwoar. Maybe.
Why not put your set progression or at least type out the most exciting sets? I dunno if you did 8 sets with 115 and 1 set with 205 or if you did 1 set with 115 and 9 with 205.
Front Squat: 225-295. 5 sets
Back Squat: 295-355. 6 sets
Deadlift: 365-425. 5 sets
Prowler: 4x70ftx360
Front squats felt good. Prowler felt good- nowhere near ‘GetThatMunay!!’ territory. Felt alright, especially coming off the sickness. Either it was just a short-lived virus-thingy (possible), or superdosing VitC&E (bump to 2g and 800mg respective dosage) works well for the immune system. Or both.
Coughing like a motherfucker. Usually I’ll cough after extremely bracing sets, like, heavy deadlifts or blast-ab stuff, but today I had to rack weight to stop to hack up a lung before I could do that last rep. Hell, I’m coughing as I write this down (but like, only a little, like a ‘post-sick’ cough, something manageable, that would be cute if I were a college student. And female. And otherwise attractive).
[quote]FightingScott wrote:
Why not put your set progression or at least type out the most exciting sets? I dunno if you did 8 sets with 115 and 1 set with 205 or if you did 1 set with 115 and 9 with 205.
Sorry you’re sick, man. [/quote]
Short answer is because I don’t want to. Slightly longer answer is because I can’t necessarily remember because most of them aren’t important and nobody cares.
A good rule of thumb is to assume that I bumped the weight in reasonable increments, and then went top heavy. For example, todays set of front squats went like this:
225x3, 245x3, 265x3, 275x3, 295x3.
Would it have mattered if it had instead been:
225x3, 245x3, 255x3, 275x3, 295x3.
?
I don’t think so. And that’s why I don’t bother to record them.
Since I don’t record the individual jumps, its safe to assume the jumps between weights are ten or 20 lbs. 10 lbs on upper body, 20 lbs on lower body exercises. Extra sets are added in a top-heavy manner.
Also, the sickness is better (Okay, theoretically, the sickness is getting worse and I’m getting better, but I’m sure you catch the drift). Thank you for your well wishes. I’m back probably at 95% and hopefully will arise tomorrow to measure out some weight loss.
On Jan 01, I was 290 lbs. Now I’m 264lbs. I’ve lost roughly 25 lbs in the last 8 weeks. For the next 4 weeks, I’m going to take somewhat of a breather (stop taking HRX, have 2 cheat meals a week instead of 1, and probably not push the prowler quite as much) and wait for the Baha’i month of fasting to end (March 2nd through 21st) before I get up to speed and start kicking names and taking ass again.
Didn’t work out over the weekend. Thought I was going to, but then realized I made a goal and wanted some rest.
Fast starts Wednesday. Fortunately I have tomorrow to prepare.
Realizing I’m eating more junk food… a cookie here and there. And I’m eating out more. I kinda want to weigh myself to keep myself accountable, but also am afraid that would just make me wig out at a time I don’t need to wig out on myself. Fast is coming. Do the Fast, and then do everything else after the Fast.
Fast is going well. Because of workout, broke fast on some fruit and almonds and prayers on drive over to gym. Felt good.
This is the first time I’ve made an effort to work out during fast. Last year I just said ‘FUCK IT’, and then had to spend about two or three weeks just getting back to where I was before. Don’t want to do that this time, so am continuing to lift, even though I can’t go 100%.
Lifting sans SURGE+SWF. I know I’m not giving it my all, because I don’t have my all to give. I just want to go through the motions, and I think that should be enough to keep me strong.
Front Squat: 225-285. 4 sets
Back Squat: 285-335. 4 sets
Deadlift: 365-425. 4 sets
Fast, not trying to hit new PR’s, just making sure I get in there a few times in the week. Was going to go Saturday, but pussed out. So Monday sesh makes up for that.
Good workout, if lengthy (by ‘lengthy’, I mean it took me 2.5 hours because I bullshitted with some gym buddies for most of the time).
Switched from military to push press on 185lbs.
Got to the gym around 5:30. Had some time before the sun went down, so decided to foam roll. Started at back, but then decided to focus on legs because there’s probably more meat there and it felt like it was doing more. Foam rolled until I felt like crying, then walked it off.
I woke up the next morning with DOMS. Was ridiculous. Have you ever foam rolled so hard it hurt to walk the next day? Seriously, I felt it going up and down stairs at work and coming home, like a police squad decided my legs were made of juvenile delinquent, or something.
Do u think its good, placing all ur sets so close together? Why this way then larger gaps and moving up to ur last set? Seems like it would wear you out? Thoughts?
[quote]RobRaynerBB wrote:
Do u think its good, placing all ur sets so close together? Why this way then larger gaps and moving up to ur last set? Seems like it would wear you out? Thoughts?[/quote]
What I do is similar to what CT was recommending before they actually released the I, Bodybuilder program.
Yes, I think its good placing all the sets together. Maybe I don’t understand what you’re talking about but, for example, theres plenty of range on my front squat: 225 to 285. Thats a range of 60 lbs on what is probably a 345lbs lift (I’m assuming thats my 1RM because its 10% higher than my highest training weight), which is close to… 14% I think. Good enough to set up the nervous system, hit some heavy, fast, explosive reps, and move on.
I really don’t understand the rest of the question. Can you give an example?
