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Training Training Logs
581

[quote]Gmoore17 wrote:
Looks good man. Like Jab said, best way to find out if it works for you is to try it. Most important thing is that the exercises work FOR YOU, and you bust your ass on them. If you’re doing an exercise and really not feeling it, replace it with something else.

A couple things I’d mention, you may or may not have reasons for it so I’m just wondering about your rationale:

  • On back day, you have 3 types of horizontal pulls (rows), and no real vertical pulling (pulldowns), besides the stretchers, which are kind of a cross between the two.
  • Squat/leg day you say you wanna bring up your squats then ‘hammer weaknesses like hammies’ but after squats you have 3 quad-dominant movements and 1 hamstring-dominant one

edited for my confusion[/quote]

Thanks man, yeah I feel confident in the exercise selection, stuff that I feel works for me.

The few things you mentioned:

  • For the back workout, honestly I’m just trusting John Meadows. My lats aren’t great and basically am just taking his advice on the getting them to grow. Also, it seems like in my short training career, when I’m rowing often and progressing on them, ALL my other lifts benefits. It feels like getting good at pullups/pushdowns mostly makes me good at pullups/pushdowns. lol

-Well, Squats I feel pretty evenly in my entire legs. Also, the Leg Press is done with feet up high, so get a nice stretch in my hammies. And the single Leg Press is actually done to hit my glutes basically and nothing more. I should have been specific in my exercise description. My leverages are strange and I forget some lifts hit most differently. lol

582

[quote]Spidey22 wrote:

[quote]Gmoore17 wrote:
Looks good man. Like Jab said, best way to find out if it works for you is to try it. Most important thing is that the exercises work FOR YOU, and you bust your ass on them. If you’re doing an exercise and really not feeling it, replace it with something else.

A couple things I’d mention, you may or may not have reasons for it so I’m just wondering about your rationale:

  • On back day, you have 3 types of horizontal pulls (rows), and no real vertical pulling (pulldowns), besides the stretchers, which are kind of a cross between the two.
  • Squat/leg day you say you wanna bring up your squats then ‘hammer weaknesses like hammies’ but after squats you have 3 quad-dominant movements and 1 hamstring-dominant one

edited for my confusion[/quote]

Thanks man, yeah I feel confident in the exercise selection, stuff that I feel works for me.

The few things you mentioned:

  • For the back workout, honestly I’m just trusting John Meadows. My lats aren’t great and basically am just taking his advice on the getting them to grow. Also, it seems like in my short training career, when I’m rowing often and progressing on them, ALL my other lifts benefits. It feels like getting good at pullups/pushdowns mostly makes me good at pullups/pushdowns. lol

-Well, Squats I feel pretty evenly in my entire legs. Also, the Leg Press is done with feet up high, so get a nice stretch in my hammies. And the single Leg Press is actually done to hit my glutes basically and nothing more. I should have been specific in my exercise description. My leverages are strange and I forget some lifts hit most differently. lol[/quote]

Makes sense, wasn’t trying to say you were wrong or anything just checking out the ‘why’. And definitely if that’s what John Meadows says, do that haha there’s a man that knows his shit. If I were to ever pay someone to help me with my training program, that’d be the guy.

583

5/15/12

First Summer Workout. HOLLLA

AM: HFSW

Because of added work load, being conservative with HFS weights, and REALLY emphasizing rep quality and speed

Back Squat: Stupid fast
175x3x6

Flat Bench: Working hard on staying tight and using leg drive correctly
135x3x6

Conventional Deadlift: First set was with chalk, no straps, and jeez what a HUGE difference it makes for your grip. May have over-reacted talking about having to REALLY bring my grip up. lol
275x3x6

Middle of the day, did CT’s Arm Protocol with some bands, under-emphasizing the eccentric, just didn’t want to get the sled out. lol

PM: Chest/Triceps/Calves

Flat Bench: So… dude I asked to spot seemed to not understand ‘don’t touch the bar unless I ask for help’. Dude slightly touched every rep, so I basically did 7 reps on my top set, but I’d say only 4 were really me. Did a set of 2 immediately upon his departure. lol FML. I REALLY need to try and work on set-up still though, specifically leg drive
145x3
165x3
185x3-5, some forced reps. Racked, ghey spotter walked off, did a quick double
135x14

DB Incline Press: DB’s always feel heavier at this gym. Was weird though. All reps were like REALLY explosive, then all the sudden I’d just die. lol
45’sx6
55’sx6
65’sx5

MM Cable Flies: Felt good
15x10
25x10 ← too heavy
20x11

Rope Pushdowns: Great pump
30x8
40x8
50x14

HS Dip Machine: I LOVE THIS MACHINE. Real dips kill my ribcage and collarbone, but these feel GREAT
1ppsx6
+50x6
2ppsx10

DB OH Extensions: Strong finish
15’sx10
20’sx10
17.5’sx12

Calve Machine: Killed
160x12
180x12
200x13

Good workout. Always feels a bit ‘off’ switching gyms, but no biggie. Great pump today, but disappointed with the Benching. It seems Squats and Deadlifts do fine with just linear progression (at my strength levels at least), but the way I’m built Bench Press just feels shitty. Maybe I need to get some kind of progression, like the Coan method or something. Idk…

Physique wise, I feel like I’m looking pretty good. Lean enough, just need a lot more mass. But for ‘beach’ season, I’m pretty happy with where I’m at.

584

5/16/12

AM: HFSW

Back Squat: Superb
175x3x6

Flat Bench: Felt strong, though chest was sore
135x3x6

Conventional Deadlift: Fast
275x3x6

PM: Deadlift/Back

Conventional Deadlift: First time going heavy without straps. Missed a few reps because of grip giving out first, not worried about it though, it’ll catch. Videoed the top set, though, and form is shitty. WIll post for help
275x3
315x3
365x4 ← Not use to Death Gripping anything for so long
315x10 ← straps

Meadows Rows: So sexy
45x8
70x8
90x15

Dead-Stop DB Rows: These make me want to puke
90’sx8
100’sx8
110’sx13

HS Pullover: Need to play around with seat positioning as such
1ppsx8
+50x10

Stretchers: feelsgood
100x12
120x15

Cable Rows: Pause at contraction, went to heavy
100x10
120x10
140x7

DB Shrugs: Long pause at the top each time
50’sx12
60’sx12
70’sx13

Volume was wonderful. Great back pump. The Deadlifts felt good, really tore up my upper back, but form needs work. I need more leg drive I think, or something like that. Will mega-CBL tonight.

585

Here’s the shitty form, and sorry it’s sideways. Is my back just weak and I’m rounding it because of that? Or am I just not utilizing my leg right? Any help is appreciated.

586

Your hips are rising too fast. You aren’t tight enough in your setup.

587

O boy your lower back is rounding somethin fierce. Like, real bad. You need to fix that soon before you hurt yourself. I’m no expert, but a few things to think about:

  1. Chest up, shoulders back, always. When your shoulders round forward, your back will round. Keep those shoulders back.

  2. Start the pull by taking a deep breath, push your belly against your belt, sit back and pull back, not just up. Your hips are coming up waaay too fast. Pause the video at 0:37, you’ll see your hips have come up, your lower back is rounded to shit, your shoulders are forward, and your back is almost parallel to the ground. Keys: Chest up, shoulders back, sit back

  3. Don’t bounce the weight. Start each rep dead stop. There are times when some people do like to do reps bounced, I did for a while too. But at this point in time, that is just compounding your terrible form, and compounding the damage you can do with it. AT LEAST until you get your form right, dead stop reps. Probably better after as well.

  4. Lower the weight significantly til you get this figured out. Again, pause the video at 0:37. Or 0:41. Or 0:43. Or 0:46. All look like back injuries waiting to happen.

Hope this was helpful and didn’t come off as harsh haha you’re just really cruising for a back injury lifting like that.

588

[quote]Gmoore17 wrote:
O boy your lower back is rounding somethin fierce. Like, real bad. You need to fix that soon before you hurt yourself. I’m no expert, but a few things to think about:

  1. Chest up, shoulders back, always. When your shoulders round forward, your back will round. Keep those shoulders back.

  2. Start the pull by taking a deep breath, push your belly against your belt, sit back and pull back, not just up. Your hips are coming up waaay too fast. Pause the video at 0:37, you’ll see your hips have come up, your lower back is rounded to shit, your shoulders are forward, and your back is almost parallel to the ground. Keys: Chest up, shoulders back, sit back

  3. Don’t bounce the weight. Start each rep dead stop. There are times when some people do like to do reps bounced, I did for a while too. But at this point in time, that is just compounding your terrible form, and compounding the damage you can do with it. AT LEAST until you get your form right, dead stop reps. Probably better after as well.

  4. Lower the weight significantly til you get this figured out. Again, pause the video at 0:37. Or 0:41. Or 0:43. Or 0:46. All look like back injuries waiting to happen.

Hope this was helpful and didn’t come off as harsh haha you’re just really cruising for a back injury lifting like that.[/quote]

No man thanks I appreciate it. If it makes you sleep better at night, i NEVER feel DL’s in my lower back, and this breakdown seems to only happen during top sets, so I don’t want you to think every day with HFS I’m doing this too myself. I guess I just get confused on how to NOT have my hips rise too fast.

589

Here’s some comments MarauderMeat had on it in a different thread:

[quote] - you should emphasize the need to shift the weight to your heels. it’s a pull not a “pick up”. you should pull the weight back into the shins and then the bar should ride up the legs. a strong deadlift is all about leverage. start the lift with the weight on the heels. pull the weight back and then the hips forward to the bar.

  • IMO, the breath should be taken at the top while the body is upright. it’s very hard to take the breath into the belly while you are bent over.

  • spend more time on the setup. take a breath, set your hand and then leverage yourself to the bar. don’t just passively drop to the bar. one of the best things i ever did was to learn to pull myself down to the bar. doing so puts me in the perfect spot to pull. if you just drop down there’s no telling where the hips should start. if you pull yourself down to the bar while while putting yourself back on your heels you will always start with your hips in the proper position. when watching someone pull and their hips rise first it’s usually becuase they didn’t pull themselves down to the bar. they aren’t tight.
    [/quote]

Hope that helps. And seriously, deadstop reps, each one get tight.

590

[quote]Gmoore17 wrote:
Here’s some comments MarauderMeat had on it in a different thread:

[quote] - you should emphasize the need to shift the weight to your heels. it’s a pull not a “pick up”. you should pull the weight back into the shins and then the bar should ride up the legs. a strong deadlift is all about leverage. start the lift with the weight on the heels. pull the weight back and then the hips forward to the bar.

  • IMO, the breath should be taken at the top while the body is upright. it’s very hard to take the breath into the belly while you are bent over.

  • spend more time on the setup. take a breath, set your hand and then leverage yourself to the bar. don’t just passively drop to the bar. one of the best things i ever did was to learn to pull myself down to the bar. doing so puts me in the perfect spot to pull. if you just drop down there’s no telling where the hips should start. if you pull yourself down to the bar while while putting yourself back on your heels you will always start with your hips in the proper position. when watching someone pull and their hips rise first it’s usually becuase they didn’t pull themselves down to the bar. they aren’t tight.
    [/quote]

Hope that helps. And seriously, deadstop reps, each one get tight.[/quote]

Thanks man. All the advice really helps

591

Been staying with a friend since Wednesday night, got a workout in at a small local gym. Didn’t write down workout because I forgot my logbook back home, so I’ll write what I remember

5/18/12

PM: HFS/Shoulders/Biceps

Flat Bench: HFS style, just to get in the zone
165x3x3

DB High Incline Press: Felt okay
40’sx6
50’sx6
60’sx9

Rear Delt Flies: 15-30 reps, 15-25 lbs DB’s, one set of Swings with the 40’s for a bunch

Laterals: 10-15 reps, 15-25 lbs DB’s, one set of swings with the 50’s for a bunch

Delt Triad: 15 lbs DBs, 3 rounds

Hammer Curls: solid
35’sx8
40’sx8
45’sx11

Hercules Curls: Dunno what these are, but you use cables to basically do a Front Double Bi pose??
somethingx3x10-12

BB Curls: I was dead by this point
top set was 85x12

Nice workout. Last few nights have been lost of shitty eating, but lots of fun. Nice to relax and with CBL it’s awesome I can eat all this shit and know it’s probably still helping more then hurting.

With help from Jab1, I’ve adjusted my HFSW strategy. Instead of adding 10lbs every week, I’ll add a set next week, then a rep, then a set, a rep… then reset 10-20 lbs heavier. Think it’ll be more effective.

592

5/19/12

AM: HFSW

Back Squats: Went up really faster. Faster then expected
225x3x3

Flat Bench: Videoed set, found bar speed was better then expected
165x3x3

Conventional Deadlift: Deadstop reps, working hard on keeping lower back arched
295x3x3

Saw the Avengers… OMG!!! Perfect XOXOXOXO

PM: Legs

Back Squats: Ugh… straps on my top set came undone on my left OLY shoe… so basically was unstable after 3rd rep… felt I had 6 in me had that not happened, but whateves.
215x3
245x3
275x4 <— had a few left
205x20 ← twas horrible
135x20 ← tried to ‘maintain’ explosiveness for all 20 reps, definitely something different

Shit ton of Sled work

Today was a weird day. Woke up sooo late, eating was different, took the siblings to see Avengers. It was great day, just wasn’t my best lifting. Was pissed my strap on my shoe popped open. That’s happened before and basically ruins any stability. Whateves, Widowmakers killed. Not a ton of volume today, but with all the sled work, got a ton of leg work in.

593

Int resting workout scheme. But awesome squatting twice in one day.

594

[quote]austin_bicep wrote:
Int resting workout scheme. But awesome squatting twice in one day.[/quote]

Yeah man, it’s a bit unorthodox. But I’m getting stronger and leaner, and having fun while I do it, so I’m going to keep at it! Plus, I feel the more often I Squat, Bench, and Dead, without exceeding my ability to recover, the better I’ll get at them.

595

3264×2448 1.87 MB

Hints of progress

596

2448×3264 1.86 MB

Ghey pic to get an idea of how lean I am

597

2448×3264 1.96 MB

Bad posing but ehh, shows where I’m at

598

2448×3264 2.44 MB

Last one. Weird angle…

599

[quote]Spidey22 wrote:

Here’s the shitty form, and sorry it’s sideways. Is my back just weak and I’m rounding it because of that? Or am I just not utilizing my leg right? Any help is appreciated. [/quote]
Lower the weight so you can do reps without rounding. And find some new workout music, the song in the background will takes 10 lbs off anybody’s deadlift.

600

[quote]Spidey22 wrote:

[quote]austin_bicep wrote:
Int resting workout scheme. But awesome squatting twice in one day.[/quote]

Yeah man, it’s a bit unorthodox. But I’m getting stronger and leaner, and having fun while I do it, so I’m going to keep at it! Plus, I feel the more often I Squat, Bench, and Dead, without exceeding my ability to recover, the better I’ll get at them.[/quote]

Yeah that’s all that matter man, have fun with it…Looking lean…

And about the above deadlift video get them legs down more, expand your abs with a big gulp of and push into the belt, flex lats, drive your heels through the floor…watch that round lower back.

little setup changes can lead to nice instantaneous results.