Say what? The handles hit your knees? Do you have it right side up? Can you flip the handles over?
[quote]VTBalla34 wrote:
It won’t sit on the scale being as how it is a bar and all[/quote]
i weighed our safety bar just by itself, just tip it up until it basically stands by itself and just keep it from falling over. just read the heaviest the bar gets. ours was just a hair over 80lbs.
[quote]2-SCOOPS wrote:
[quote]VTBalla34 wrote:
It won’t sit on the scale being as how it is a bar and all[/quote]
i weighed our safety bar just by itself, just tip it up until it basically stands by itself and just keep it from falling over. just read the heaviest the bar gets. ours was just a hair over 80lbs. [/quote]
This is kinda what I pictured.
[quote]jakerz96 wrote:
Say what? The handles hit your knees? Do you have it right side up? Can you flip the handles over?[/quote]
At first I thought you were retarded. Then I looked at 2-Scoops avatar right below yours, and realize it is I who ate paint chips as a child. Yes, I had it upside down.
And its 85 pounds. The bathroom scale actually went up to 400 pounds, and it was 375 (me at 290).
[quote]VTBalla34 wrote:
[quote]jakerz96 wrote:
Say what? The handles hit your knees? Do you have it right side up? Can you flip the handles over?[/quote]
At first I thought you were retarded. Then I looked at 2-Scoops avatar right below yours, and realize it is I who ate paint chips as a child. Yes, I had it upside down.
And its 85 pounds. The bathroom scale actually went up to 400 pounds, and it was 375 (me at 290). [/quote]
Wait don’t consider yourself retarded yet! You can install the handles upside down too I think. The important part is how the camber is set-up. The sleeve where the plates go should be forward and slightly downward from the bar that rests on your back. You can have it upside down (this makes the lift even more hell on the upperback and isn’t recommended). So, it is possible you were using it (the bar) correctly (right side up) and that the handles were upside down or you were using it (the bar) incorrectly (upside down) and the handles were installed properly. So, check to see that the camber puts the sleeve below the bar and then the handles curve up. You may have to take a wrench and reinstall the handles.
Ah yes that makes more sense. The handles are installed backwards. I think I’ll have to fix that.
17.2.4 - 1/27/12
Conditioning: Basketball Game
OHP: Warmups, 150x5, 175x5, 195x5
Pullups: 6, 6, 6, 6, 5, 5
Floor Press: 135x3, 185x3, 225x3, 275x3, 315x3, 365x0
We finally got a W in our league and I had a pretty decent game. If it weren’t for the no-dunking rule in the league, I would have absolutely postereized this guy from Villanova taking a dump pass off the baseline. It wouldn’t have been pretty for him. But layups still count as 2. I think I ended up with 12 or so, not sure.
195x5 was way harder than it should have been, but nowhere near failure. Didn’t wear a belt. I was also pretty beat from the bball game and couldn’t get my feet set up well underneath me.
Worked up to a max on Floor Press tonight. Hit 315 for a fairly easy 3 and got a little to ambitious moving up to 365 and couldn’t muscle it up. Using 345 as my max, so a 310 Training Max.
My right shoulder was giving me some issues on floor pressing. I have been going to a chiropractor a couple times a week for a couple of months to get that sorted and he says we are making progress. I somewhat agree with him because my neck has a bit better mobility on that side now, but it doesn’t seem to be making the shoulder any better. It could have been real garbled I guess, but I think I’m going to check out a new guy next week to get that under control. My current guy doesn’t do ART and it seems that my shoulder could use some.
Medium Carb Workout Day. Nutrition is going well. Feel good and plenty of energy.
1/28/12 - 1/29/12
Both days were low carb days so HIIT cardio both days. 5 minutes warmup, 15 minutes on bike (15 on/45 off), 10 minute cool down. This is incredibly boring.
Lost a couple pounds first week and an inch or so off waist. Not a huge loss, but progress I reckon.
17.3.1 - 1/30/12
Squats: Warmups, 350x5, 395x3, 440x7 <–New PR!
SSB Good Morning: 155x5, 180x5, 205x5
Ab Wheel: 3x12
Pretty good night. Had one of those nights going into the gym that I knew it was PR time…I can’t describe that feeling, but you know when you have it. It’s controlled rage merged with tranquility. Didn’t even struggle that hard with the reps. This was the first rep PR I’ve hit in squats without knee sleeves in over a year.
Today was high carb day. These are uncomfortable. Its 11:30 and I still have one more meal to go today for #7, and have to be in bed before 1 to get up at 6:30 tomorrow morning for my stupid training class. Will be glad when that’s over and I can get some more mother fucking sleep during the week!
17.3.2 - 1/31/12
Bench - Warmups, 265x5, 300x3, 335x6.9999999
Incline: 190x5, 220x5, 250x5
Seated Cable Row: 5x10
Man just barely missed that 7th rep up top, which would have been a new PR. Hit this same weight for 6 last cycle and it was much tougher then. I would have gotten this fucker if I hadn’t hit the uprights on the 5th rep and lost my tightness and rhythm. Still felt very light though.
Question: Does missing where I did (pretty much at top) mean I need more tricep work? Considering I really do none now, I suspect that’s the issue.
Conditioning was 1.5 hours of bball practice. My game is gettin crispy.
Ok I am like hella behind on logs in this section… you pulling some physique transformation or what?
Yeah I think lockout is all triceps. Pound out some dips or do maraudermeat style floor presses (legs flat so you have no leg drive, it’s all tri strength)
[quote]Hallowed wrote:
Ok I am like hella behind on logs in this section… you pulling some physique transformation or what?[/quote]
Something like that! I had bought 12 weeks with Shelby back last year but had to postpone halfway through after my post-surgery crash. Then life got in the way, so now that I have the time, inclination, and reason for picking it back up, I decided to give it another go. Figure it can’t hurt to get some of my lingering health issues under control and be awesome.
[quote]scj119 wrote:
Yeah I think lockout is all triceps. Pound out some dips or do maraudermeat style floor presses (legs flat so you have no leg drive, it’s all tri strength)[/quote]
Coincidentally, I reincorporated those last week working up to a max and programming them as outlined in 5-3-1 second edition for assistance work. Im thinking it will help a lot as I seem to get some good carryover.
2/1/12
Medium Carb Day. Supposed to do 15 minutes HIIT Cardio, but had a bball game tonight so subbed that in instead. Not Shelby approved, but I was beat after the game–no way I was about to go get on a bike. We beat WVU by 10 or so. Good game.
17.3.3 - 2/2/12
Foam Rolling Back
OHP: Warmups, 175x5, 195x3, 220x6 <–New PR!
Pullups: 6, 7, 6, 7, 6, 7, 6, 7 (52 total)
Floor Press: 135x5, 200x5, 235x5, 265x5
Stretching
High carb day was supposed to be deadlifts, but my back is still a little tweaked from the other night so I swapped OHP, and subsequent to that, I hit a PR. Had no idea what I needed for it, but 6 felt about right. Last couple reps were not pretty, but they counted.
Good night with accessory pullups and floor press too. Pretty good night all the way around. No cardio since its a high carb day.
Hoping to DL tomorrow. If not I will push it off to Saturday going into the deload next week.
thats a hell of an overhead press, I need a pair of shoulders…
[quote]scottkoscielniak wrote:
I need a pair of shoulders…[/quote]
… sounds like a personal problem …
that it is, I got those tall lanky people shoulders…not made for pressing movements…
[quote]scottkoscielniak wrote:
that it is, I got those tall lanky people shoulders…not made for pressing movements…[/quote]
haha my arms are close to 7’ fingertip to fingertip…no excuses!
17.3.4 - 2/5/12
Foam Rolling
Deadlifts: Warmups, 360x5, 410x3, 455x5
SSB Squat: 260x5, 300x5, 340x5
GHR: 8, 8, 8
Ab Wheel: 12, 12, 12
Took Friday off since I was still real fatigued, and tried to go Saturday but there at like 10 till 8 and realized they closed at 8. Oops. So knocked this out before the Superbowl on Sunday.
Deadlifts were pretty heavy. Consciously paused each rep which makes a ton of difference over stop-n-go. Back is a little tweaked right now, but going into deload should be alright. GHR’s are getting easier.
Going to knock my lifting down to 3 sessions for the deload since Im beat up and on travel this week. Nutrition will be 1 high carb day, 2 medium days, and the rest low carbers.
Best part about being on travel, aside from the $70/day per diem and the $0.50/mile for the 500 mile round trip? Hottubs!
Thank you to all the 53% of tax payers out there!
2/6/12
15 minutes HIIT on bike (15 on/45 off) w/5 minute warmup & 10 minute cool down. Then hottubin…
I like hottubs.
[quote]VTBalla34 wrote:
Question: Does missing where I did (pretty much at top) mean I need more tricep work? Considering I really do none now, I suspect that’s the issue.
[/quote]
Looks to me like your form just went to shit on your last rep. Your elbows flared out hard and the bar came back over your face on the last one. On all of your other reps your elbows stayed somewhat tucked. As you alluded to, it could be because you hit the uprights and got loose.
Strong benching there, guy.