I gave my hips a rest from the timed squats, and did sumo dl instead.
SQUAT
45/65/10
85/8
90/8
100/3 from here just rested long enough to slap on plates i had stacked there.
105/3
110/3
120/1
SUMO DL
145/1x5
155/2x5
165/2x5
ext.
25/30
45/15
55/15
65/15
75/15 no pause but controlled
drop set
65/10
55/10
45/10
35/10
sit curls
35/12
45/12
55/8
drop set
65/3
55/6
45/8 that was it for me.
was going to do RDL earlier but back was faitigued so i dropped it off list. Probably wont keep sq and dl on same day
TODAY BENCH FLAT
88/5x5
incline db (70%ish)
25s/3x8
seated wide row
75/4x8
TBAR(ghetto) flat back, really kept my back nice.
50/4x8
combo front raise right into side str arm 8s/3x12
bent arm raise 10s
DONE!
I smashed my thumb right before benching. I had to do my “in labor” breathing, srs. I could not move it for about 6 minutes. Its still a little numb but shockingly, no bruise(yet) and I can bend it. How can such a little thing be so dang painful?!! TGIF
Yea, thumb is still numb on outer side, probably still some swelling or bruising. We shall see how it affects my grip strength.
FOOD PORN/10
Ive been eating some tasty dishes. Im at that waffling point i alsways get to about to lean up or not. I started counting macros again, some days. I suppose i may have to give up my 500+ breakfast i eat some days OK maybe it was closer to 600, but I love a big breakfast.
Anyway…
LEG DAY
BACK SQUAT timed
2 min added 30#s starting time over. so 75# now for 25 reps
NOTES: The squat is a mind-F thing for me. I am thinking I broke down that wall as i finally did more than a couple reps with the 115.
Ill push for 10 reps to start next time. I went for the 125 just ecause i do 120, but it messes with me. I know ive gotten 155, but it was shallow so Im not counting it. I think half my problem is i tend to look in a mirror to be sure im hitting depth, but as soon as i trusted I was and got back on my mid foot/heels better my depth got better. Mirror pulls me forward? probably. When I get my confidence up with the 10 reppers ill move on.
I think that the high rep squat timed thing is helping me too. Im also thinking less and less about that leg injury happening again, win!
EDIT to say, besides the 120, ending on the mat (saftie bar) that was it. The 4 rep and 6 rep I was still standing. This was a big deal for me.
You’ll be dreaming of squatz! I found the mirror to be distracting too, I’ll come over and spot for you instead, in exchange you can cook me some of that food & I’ll sleep in your jacuzzi.
[quote]minimaltechno wrote:
You’ll be dreaming of squatz! I found the mirror to be distracting too, I’ll come over and spot for you instead, in exchange you can cook me some of that food & I’ll sleep in your jacuzzi.[/quote]
DEAL!! I have a really tight shoulder, that I dont even realize until I watch a squat vid…, my elbow is a totally different angle. I do like to start with the mirror, so i can try to crank my arm inline with other. If i would just be more consistent with stretching, hmm.
I sleep like a baby when i go in that sundance!
TB weird on squats…, never have been a favorite of mine.(well the back squat anyway, Ive alway loved FS)
I have to realize you dont grow just because your so sore you can barely walk. Id be freakin HUMUNGOUS if that was the case, yup I would.
Im going to be trying out the plasma. I had my last scoop of anaconda, with that leg wo. I dont use it every wo, and I cant believe how sore I get if I don’t. Ill let you know what I think.
Im dialing in my nutrition. I have not been consistent with it, for years. I say I am going to, and then I don’t. I remember when i started training, I was sick and tired of being sick and tired…and Ive stuck with it. I need to have that same attitude with my fuel. What do they say…its 80% what we eat? I used to almost brag about how easy it was for me to eat a certain way, I am seriously eating those words. Sure i was able to do what i had to do “then”, but can I now? Now I m not saying i havent been dabbling in it, i just havent been able to stick with it.
I just need to know that I still can be disciplined, even more so than the actual results.
This was Nov of 2012 and yesterday. I like how my proportions are now. I like how I look more trimmed on top, but didnt lose much size on bottom. Yes, I have a lot more work to do, but i am happy with this. Normally Id look at the side by side and pick all the things i dont like, or wish looked better.
EDIT:: Im not sure who reads my log, but would love if someone can look at my build and give suggestions to keep making improvements.
Like mid pulling would be good to build this, or add in rear delt work. I can enlarge picture if you need that. Also i think when I started getting more of how a delt is supposed to feel when i work it, i used less traps. THANKS!!
Great work UP and I cant dispense information on what to address on your physique but looking at the photos I will say you don’t need worry; you have done a fantastic job.
I LOVE PLASMA ! I can see I will have to pace myself
went on to do…edit so its all together for me to look back on…
squat timed 2:20 40reps @75
85/10
95/5
115/10
115/11 vid
SUMO
135/5
155/5
175/5
185/6
200/5 vid wanted to do 1 rep and feel like a grinder, but didn’t , so did another full set stopped here as Im a bit rusty on these.
