Squats 195x7 (a 1 rep and 10 pound improvement)
From here things went a little downhill
RDL 245x3 (These didn’t feel right, but I had nobody there to offer advices on how to fix it)
Leg Press 550x5 (I should have gone a little lighter, but this did feel good)
Standing Calves 325x10 (This was good)
Overall I am happy with it, because for the first time in a while I felt comfortable with my squatting and I made progress. I discovered that it is a lot easier for me barefoot. I felt strong on the deadlifts, so hopefully soon I can bump that number up too. So overall it was actually a pretty good session, and relatively quick too.
Mr popular: did you go this morning? Your name was first on the list of members. How did it go, if so?
Um, thats neither of these guys in the video. And I believe they already admitted it, but warranted a second mention all the same.
[quote]dk44 wrote:
Good job on the deadlift, you should really try to round your spine a little more tho during the lift, trolls are supposed to have hunchbacks. [/quote]
Today was chest/back day. As has been said, mr popular is out of town, and my father has been wanting to start going to the gym, so he came with me tonight.
Incline BP 175x5 (Would have been more, but my father improperly spotting threw it off)
Flat Bench 165x10
Chinups 2x5 BW+10 (205)
Cable Rows 170x12
I made progress on almost everything, and I felt that the incline bench was easier, despite not actually going up in weight or reps. But a little setback is worth it if it’s going to help my old man get in shape.
I find that using progressively heavier weights helps me to prepare for my working set. As far as multiple sets…I suppose we could, but I feel that doing one MAIN set and measuring progress by that is the most effective method for progress for us.
[/quote]
While you may have detractors vs your progressive method, which is more volume training/pyramid I’ll toss in that it isn’t necessarily a bad thing or good thing if it protects against injury, reminds you to engage the muscle, and/or lets you work on form before moving on. I tend to consider my first 1-3 sets as a gauge for how I feel for that particular movement with that muscle and also to flush some more blood.
Then again I also will skip warming up and get into working sets if I know I’m good to go because of earlier sets in the workout.
For me, it was
Seated BB OHP 135x7
BB Curls 95x7
DB Curls 40x12, 8
Dips +45x5 (I’m really proud of this, when I started lifting I couldn’t do any dips at 145 with no weight added.)
Close-Grip 135x15
Great workout, even though the guy who was running the place was a bit of a dick. They close at 5 today, and exactly at 5 he started harassing us about leaving. The other guy, who is usually there, has let me stay, unwittingly, up to 15 or 20 minutes late without saying a word. And we weren’t even the last people there today. Oh well.
Tonight it was mr popular, myself, and my father. My father is considering training with us, and it takes time to teach him what to do, combined with two other people doing normal training. So tonight we were there for over two hours. Hopefully we can fix that soon.
Squats 200x5
RDL 245x8
Standing Calfs 375x6
Leg Curls 80x6
Leg-Press Calfs 510x10
Leg Press 460x20
I need to keep working on my flexibility for squats.
Also, today I started running again. I am planning on getting up every morning and either running or swimming, because I have gotten too fat. I plan on having lost a significant amount of my body fat in two months.
[quote]mr popular wrote:
Because I’m able to progress better that way.
Previously we tried benching, and following that with close-gripping, and our close grip numbers were falling simply due to fatigue from our chest work.
By close gripping the next day when we’re fresh, we’re able to use more weight and grind out more reps.
Do you see a problem with it?[/quote]
I figured, if you did bench on day 1, you triceps will be fatigued from the pressing as well as your chest. I would think it would be more logical to leave 48hours between the two or do them on the same, but do whatever floats your boat.
