[quote]Spidey22 wrote:
Honestly, its been so long since I’ve done it, I don’t even remember. lol. But thinking about it today, 7/5/3’ing both flat and incline may be to similar of movements, if that makes sense, so my next push day, maybe I shoud give it a run again??? what do ya’ll think??[/quote]
Start off super light and work up slowly if you want to try it. If your shoulder clicks with just the bar I’d say scrap it haha.
[quote]scj119 wrote:
[quote]Spidey22 wrote:
Honestly, its been so long since I’ve done it, I don’t even remember. lol. But thinking about it today, 7/5/3’ing both flat and incline may be to similar of movements, if that makes sense, so my next push day, maybe I shoud give it a run again??? what do ya’ll think??[/quote]
Start off super light and work up slowly if you want to try it. If your shoulder clicks with just the bar I’d say scrap it haha.[/quote]
gotchya. I really liked OHP, like it seemed to actual progress as opposed to me bench. Im just shoulder dominant. Like my incline is like 90% of my flat bench max or something. Just weird
Horrible Leg Day: 9/8/11
Basically, Im an idiot, and wanted to try some rack pulls yesterday. I woke up today with a TERRIBLY sore lower back, felt ridiculously (sp? lulz) tweaked. Idk why I didnt realize that those would fuck up my squats, but I decided to go ahead an do try squatting anyways. SO this is what happened
Squats: warmups felt like shit
180x3 -->lower back feels shitty
205x3 -->form gets sloppy, lower back dying
230x FAIL → went down, lower back tweaked, went into an instant Good morning motiont. So salty…
135x 25 → just so I felt like I did something…
Seated Leg Curls:
70x6
90x6
110x8
GTFOutta there… back is so sore… made me so mad, because squats have been going great, and I fucked it up by not planning out my workouts better. Anywho, hopefully tmrw’s pressing goes better.
Hi little buddy,
I know how frustrating injuries can get, but when you tweak your lower back its probably best to give things a rest for a day or 2, and stay away from any squatting!!
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[quote]theBird wrote:
Hi little buddy,
I know how frustrating injuries can get, but when you tweak your lower back its probably best to give things a rest for a day or 2, and stay away from any squatting!!
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I honestly wish I had stayed away from them, but I’m REALLY bad at back squats, but lately I’ve really been progressing with them, so I kind of convinced myself that not sqautting because of back fatigue was a pussy excuse. lol. I should have just been a pussy… lol
x2 on what birdman said.
rest up your back. throw some ice or a heat pack on there and rest. pop a couple motrin cause you dont want your back to become a reoccuring thing. get some rest brah
Well, I’m still going to do my pressing workout, but will wait til this heals before attempting OHP. Benching shouldnt hurt the lower back.
[quote]Spidey22 wrote:
Well, I’m still going to do my pressing workout, but will wait til this heals before attempting OHP. Benching shouldnt hurt the lower back.[/quote]
Hmm. You still need to be careful. I often tweeak my lower back, and even though pressing is the first workout I come back to, you still need to be careful. See how you go, but if its too uncomfortable stop and rest.
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Well I went in the gym today, back still tweaked today, attempted to Incline bench, but it hurt just to arc my back, so basically I just tried not to push it to hard. My main lift suffered due to the lack of arc, but everything else went up, so… idk what to do. lol
Incline Bench:
125x3
145x3
160x1+2 <— without an arc, and trying out a ‘wider’ foot position
135x7
DB Bench
45’sx6
55’sx6
65’sx8
Lateral SS (bottom, mid, then full ROM)
50’sx 15,15/ 40’sx 7,6/ 30’sx13,14
DB Shrugs
105’sx25
Rear Delt Flyes
something for something. lol
Dips: Could only do 2 dips at the beginning of this summer (had never worked on them) so happy about this
BWx10,6,8
It was a good session, but I may need to start taking Wendler’s advice, and deloading every few weeks. Or I need to be eating alot more. I’m not sure, but either way, I need to make a drastic change. I REALLY want my main lifts to shoot up
Deloading now and again isnt a bad idea. Also treat yourself to a massage and make sure you spend some time on your mobility. As you became stronger, you also have more chance of muscles tightening up.
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Legs 2: 9/11/11
Front Squats: warmups then
130x3
150x3
165x5!
135x10
Sumo Legpress
3pps 50x6
4pps 50x6
5pps 50x6
Single Leg Press
130x8
150x8
170x12
abs and shit
Didn’t do pull yesterday because of my lower back. Tailgated and did college stuff. lol. Ate horrible. Came into today well rested, feeling great, and the workout went awesome. I’m adding in more calories to my diet, hopefully prevent me from running myself in the ground like I seem to do often. See how it goes.
Push 1: 9/13/11
Bench: Tried the wider foot placement, felt strange, but better
120x7
140x7
160x5 ← preceding sets are def fatiguing me WAYYY to much
125x12
HS incline press: unilateral
60x6
70x6
80x4 lulz
DB upright Rows: focus on medial delt
30’sx6
40’sx6
50’sx6
Shrugs: need new straps, they are basically worn to shit at this point
245x10
295x8
335x3 ← got this for 5 last week, straps kind of gave out, if that makes sense
135x50 ← squeeze on each rep
OH EZ bar Extentsion:
45x8
55x8
65x11
A.Face pulls/B.pushdown superset:
A.70x8
95x8
95x12
B.140x8
150x8
160x10 ← pulley system is stupid, somehow I can do nearly the whole stack with decent form, retarded
So… good workout overall. I do think I’m going to take Gregon’s advice though, and at least run 5/3/1 as its meant to be run, just with my ‘pull’ days thrown in between. the whole ‘7’ week I’ve been doing sucks (aka boring), and I’m ditching incline for OHP (if my shoulders allow it), so hopefully this will help out a little better, ecspecially after working with the percentages for awhile, seeing how I respond to those
Pull 1: 9/14/11
Chins: Went for the big boy plate today, just for the hell of it
BWx4
25x4
45x2
35x2
BWx8
Meadows Rows: Holy shit ballz mom, these hit the musculature around my shoulber blades like never before. Definatly a keeper
25x6
45x6
70x10
Cross Body Curls:
40’sx6
50’sx6
60’sx6
EZ Bar Curls:
65x8
75x8
85x10
Stretchers: tried these for the first time. Idk if I’m doing it right
75x12,12
Man, rough 24 hours. Got like 5 hours of sleep because of resident issues and me being an RA and all. Basically dude pulled a fire alarm, got 900 residents in my dorm, its w/e. Plus, I had a busy day, so I did this whole session in 35 mins. Little to no rest time, but it was still pretty good. Wish I had gotten 45x5
on chins, but I will hopefully next time
Leg Day1: 9/15/11
Squats:
170x5
200x5
225x4 <— could have got 5, but felt it was going to be a grinderm and with my lower back acting up, no way
185x8
Front V-Squat:
1ppsx6
25 x6
2ppsx10
HS Leg Curls (single leg):
70x8
80x8
90x10
Calves
Good day today. I’ve slowly been upping my calories later, and am trying to go back to 8-9 hrs of sleep as oppose to the usual 7 I’ve been getting lately. Hopefully that’ll help me get out of this ‘run-down’ mode I’ve bee in lately. Probably need to re-evaluate me percentages on 5/3/1, and utilize the deload week. Hopefully that’ll straighten shit out.
Good work peter parker.
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The meadows rows are nice huh? Definitely a good movement.
“Re-evaluate your 531 percentages”??? What’s up with that?
Bird: Thanks for the encouragment, I truly appreciate it
Greg: Nice avi! But the meadows rows hit my back in such a different way, so I feel that means SOMETHING hasn’t been getting worked previously. Def keeping them in my routine. Concerning the percentages, I had kind of ball parked my 1rm when I started this, but had basically misread the 90% of your total 1rm, so this whole time, I’ve been confused because it felt like the preceding sets were REALLY tireing me out for the final set, and after looking over your log and Bug’s, I realized the final sets (3+, 5+, ect) ya’ll were KILLING, hitting way above your goal, so I figured I def need to lower the weight.
Push 2:9/16/11
OHP: This made my left shoulder feel real iffy… but it was ok. I need to NOT go to my chest, thats what really hurts
85x5
95x5
105x6
85x10
DB Incline Press:
45’sx6
55’sx6
65’sx6
Seated Lateral Tri-set: SO much harder seated
40’sx12,15/ 25’sx9,10/ 15’sx8,7
DB Shrugs:
110’sx35
Dips: Keep progressing on these, so thats awesome
BWx10,8,6
Good Workout. I weighed myself, 195 right now, which I’m happy with due to my level leanness. I’m getting stronger, and hopefully OHP will help with my other pressing. My shoulder feels really shaky on them, but I’m gunna try and always warm up really good before hand, and hopefully that will remedy the problem. Also, the last set I took it down to chin level, not chest, which felt better, but feels weird , because I basically have ALWAYS used full ROM on every exercise I do, so stopping short kind of throws off my rhythm, like my power groove, if that makes sense
Pull 2: 9/17/11
BB Rows: top set has some cheating, but all others are pretty strict
195x4
215x4
235x6
185x12
Rack Chins: <3
Bwx6
25x6
50x6.5
Bwx12
Alt. DB Curls:
35’sx6
45’sx6
55’sx6
Hammer Curls: like, 15 sec rest between sets because I had to hurry up and get out
20x8
30x8
40x20
Awesome day, everything felt good. Was a bit rushed, didnt get to hit calves, but my calves will forever suck, so IDC. Wish My other days would go as easy as my pull days
Legs 2: 9/18/11
Front Squat:
125x5
145x5
165x7 ← NOW I’m getting it
135x10
Sumo Leg Press: Love this, feel Imma really be able to progress on these fast
3pps+50x6
4pps+50x6
5pps+50x10
LF Single Leg Press:
150x8
170x8
190x10
Abs
Awesome leg day. I feel front squats in my hammies, and back squats in my quads. lmao on effed up proportions. Anywho, added an extra 50g carbs everyday, not feeling sore like I was all the time now. And actually doing 5/3/1 correctly (reading comprehension fail) seems to be helping, so thats dope. That’s what I love about training and nutrition, it’s like an experiment on myself. Like, I’ve felt rundown, so I tweak a few things, and boom!, I fixed the problem. That makes the biochemist in me ohh so happy