are you feeling all healed up then?
[quote]mjnewland wrote:
are you feeling all healed up then?
[/quote]
Actually, no. But being careful is improving my squat form and so the poundages are going up. I think I need to do more, lighter deadlifts, RDLs and Good Mornings to get the lower back in shape again, so I think Iām going do that on DL day and do two DL days in a minicycle - one heavy and one lighter with volume. Sitting all day, either in the car or at the office is not doing me any goodā¦
Also - Iāve become weak in the upper back somehow. Iāt affecting the whole pull from the floor to the lockout. Only thing that helps me is doing more pulls.
2011-7-25
Squats
barx15
135x5
185x5
225x3
265x3
295x2 belt on
315x1
345x1
365x.9 Didnāt make it all the way down
290x5
Clean and press
barx10
95x5
115x5
135x3
155x2
170x1
180xnope (almost got it though)
165 1x2 sets
145x5
Pullups
BWx5
+35 5x3 sets
Close grip bench
115x5
165x5
185x3
195x3,3
Hammer curls
55ās 5x2 sets
seated curls
45ās 5x2 sets
Bicepsuals is weak. Almost had the last squat but I didnāt go quite low enough. I get it next time. Good level-setting session.
Squat numbers are coming back fast.
[quote]DaCharmingAlbino wrote:
Rexacorocofallapatorius vs Gallifrei[/quote]
Damn, I googled this, and Iām still confused.
[quote]punnyguy wrote:
[quote]DaCharmingAlbino wrote:
Rexacorocofallapatorius vs Gallifrei[/quote]
Damn, I googled this, and Iām still confused.[/quote]
Try Slitheen and Time Lord
edit: Actually - I spelled them wrong. Wrong wrong wrong
Raxacoricofallapatorius, Gallifrey
Thatāll get you the right results.
2011-7-29
Push Press
115x5
135x5
155x3
175x3
190x1
195x1
170x5
High Pin Paused Squats (3" abv parallel)
170x3
225x3
275x3
315x2
345x1
375x1
Trap bar Deads
225x3
315x3
405x2
455x1
405x5
Chest Supported Row
1 plate x8
1plate+quarterx8
2platesx5
3plates 5x3 sets
Decline Close grip bench
135x5
185x5
195x3
205x3,5
Preacher Bench Curls (bottom pause)
70 8x3 sets
Pretty good. Push Presses were solid. I can go up 5 lbs next time, pretty sure.
good looking work tony!
that is a really nice squat increase. does take some time to adapt to sitting a lot. do you have a tennis ball or something to help release your hips flexors? i found that helped me a bit anyway.
Thanks MJ,
[quote]alexus wrote:
that is a really nice squat increase. does take some time to adapt to sitting a lot. do you have a tennis ball or something to help release your hips flexors? i found that helped me a bit anyway.[/quote]
Gotta remember that it was a cheater squat. I think the highest weight I got to on these was 425-430, so Iām a long way off from par, yet.
I liked the trap bar deads. You can keep the weight right on midline of the body and so can pull a crapload more weight. Itās a trap exercise more than anything, but it put stress where I need it. Wonāt carry over much to real deadlifts, though.
Good work in here. You get a gold star for working it even though you know you arenāt getting PRs for awhile yet.
I suck at trap bar deads ā way worse lift for me than regular sumo deads. Somehow the sumo lift plays to my strengths, but the trap bar hits my weaknesses.
[quote]kimbakimba wrote:
Good work in here. You get a gold star for working it even though you know you arenāt getting PRs for awhile yet.
I suck at trap bar deads ā way worse lift for me than regular sumo deads. Somehow the sumo lift plays to my strengths, but the trap bar hits my weaknesses.[/quote]
Thanks kimba.
Trap bar deads hit all my strengths, it feels like.
2011-8-1
Front Squats
135x5
165x5
195x3
215x3
245x1
260x1
210x5
RDL (clean-width grip)
255 5x2
Going to a 5 or 6 day split, upper/lower to keep the training time down.
[quote]DaCharmingAlbino wrote:
2011-8-1
Front Squats
135x5
165x5
195x3
215x3
245x1
260x1
210x5
RDL (clean-width grip)
255 5x2
Going to a 5 or 6 day split, upper/lower to keep the training time down.[/quote]
I hear you on keeping the training time down. I have a 45 minute commute and work 9-11 hours a day and itās tough to do more than a 30-40 minute session when I get home.
Hmm. Iāve never tried trap bar deadlifts. I should give them a go. Will be interested to see how strong I am at them since both my squat and deadlift suck. Maybe with their special powers combined???
I think its a good idea to increase the days lifting and decrease the time per day given your circumstances.
Hows the job so far?
[quote]JoeGood wrote:
I think its a good idea to increase the days lifting and decrease the time per day given your circumstances.
Hows the job so far?[/quote]
Pretty good. I have a lot to do to get all my databases into a safe situation and prepare for future development. Iām really busy finding and pulling in software tools that are both useful and free or writing my own right now. Still waiting on my security clearance - I canāt work on the production databases till I have it, but thatās just a matter of time.
Itās really nice to 1) be working 2) be working with nice folks and 3) be working and 4) be getting paid for working at something I like to do.
I havenāt had time to do my volunteer work and Iām currently not too happy about how the site looks, but Iāve got some plans for Sonoma County Vet Connect (www.sonomacountyvetconnect.org) to get it ready to go national. New chapters are opening up in california and the south and the site is going to need to reflect that.
Iām glad youāre dropping your volume. Now I can visit, and I donāt have say, āstinking tony trippled my volume againā.
2011-8-2
Incline Bench Press (3 count pause)
115x8
135x5
155x5
175x3
195x1
205x1
215x1
185x5 (no pause except for last one)
Pullups
BWx8,6,6,8,6
Damn weight belt went missing. Iām bringing my own from now on.
French Press
50xa bunch
70x10
90x8
110x5,5
Standing Cambered Curls
110 5x2 sets
Ab Wheel torture (from knees)
8x3 sets
I could have gone another 10lbs on incline, but Iāll take my 15lb gain and go home. Iāve put about 20lbs on the 5 rep incline since July 4. Iām hitting the #3 value meal pretty regularly and itās making a difference.
[quote]mjnewland wrote:
Iām glad youāre dropping your volume. Now I can visit, and I donāt have say, āstinking tony trippled my volume againā.[/quote]
Iām not really doing any less per week (not that I was doing all that much), Iām just shortening the time per session by doing a split. The volume is pretty low, really. I think itās just my notation that makes it look like a lot.