good work today it seemed. squats were light but they burned!
ATF OLY squat : 135x5, 155 2x8, 165 2x8.. havent dont full ATF and narrow stanced squat for a hwile. spose to do front squats but lower back killed. these still were brutal for quads.
DB shulder press : 40x8, 45 3x8... is OH and mili/shoulder press the same? im thinkin not, but cant think of what OH press would be.
T-Bar rows : 145x5, 160x5, 165x5, 170x5... felt awesome! very strict clean reps too.
super set : GHR w/ calves
GHR : x8, 4x6 - sposed to do SLDL but didnt know how. will look it up.
calves : 5x30
Yuck, ATF squats are annoying. Definitely will make the legs sing though.
OH Press, or just "Press", is just pressing a barbell over your head. The form does not have to be strict and it can involve hip drive and a comfortable stance. It can be done seated or standing, but is recommended to be done standing. "Military Press" is a Press while standing and with extremely strict form: feet together, knees locked, butt clenched, abs pulled in and the only thing that is allowed to drive is your shoulders and arms (no leg/hip movement whatsoever). Most people do a loose form of that and just call it a Military Press. Push Press is the same as a Press only you can use leg drive from the bottom to start the weight in motion and a Push Jerk is a Push Press except you are allowed to fall under the bar to catch it after you fire it up. Hope that helps.
Damn fine work on those TBars btw.
wtf is this pussy **** son. just messin' awesome ATF squats :rolleyes:
thanks for clearin that up big K! ill need to be a bit more strict on my mili's then it seems.
Strong rows indeed. Gotta love those squats
thanks zen master. was hoping youd stop in so i could make sure those changes werent out of line or anything. doing GHR 2x a week i dont see a problem with though personally.
As long as you feel like you are recovering. Is this in conjuction with the SLDLs? or replacing them?
ease up on the sweets man! that ****'ll kill you!
Good to see you trudging on dude..hope all is well.
in replacement, zen. i had to idea how to do them. and i was under the impression they targeted hams.
borracho - thanks dude. dont worry i didnt end up doing it.
sup men. good workout 2day. no weights yesterday due to storm.
BB rows : 135 4x8... felt it in back for once.
seated face pulls : 80 4x8
BB bench : 135x5, 185x5, 190x5, 195x5, 200x5, 205x5... bench startin to creep back up there. also its worth noting that im not using PL form anymore, so my weights will be lower for a while regardless!
dips : 25 lb 5x5... woo.
EZ-curls : 65 2x10, x5+5 cheat reps. hate to do curls but i forgot how good of a pump they give.
all in all pretty decent work out. still having trouble targeting my chest area, never get any soreness whatsoever in it.
gonna try pullin conventional tomorrow... see if it hits my back any more. prob will ahve to lower weights.
Way to go at it Jed, nice seeing you on a roll again.
Gonna start turning up the heat on that bench again I see. What'd you change in your form? You know there is nothing wrong with PL form, just got to keep the arch under control and keep any pushing back of the head under control for those vertebrae. Other than that, it's actually a much safer form and much more natural to support heavy loads. Your rows look fine to me, don't sweat it. I am actually going back to T-Bars cause they hit my non-lat areas of my back better. I feel like it's all lats on the bent rows. Good luck with the conventional pulls. Just remember, stick your butt back, big breath in, squeeze the bar as hard as you possibly can, flex everything in your body and squeeze the bar off the floor, never jerk.
thanks a bunch coke.
K - well i used to use a heavy PL form. im still arching back, but not as much. so i get more RoM in, because im going for size now. idc as much about strength anymore. i dont plan on using 'heavy loads' much now, unless i start doing 5x5 with 300 haha. which in that case probably wouldnt be all that heavy anymore. whats the best exercize to make a wide lat spread K?? in ur opinion. u said BO rows hit lats but wud that include spread?
good workout today. pulled conventional for the first time ever. felt weird but i think im staying that way. could feel it more.
conv. deads - 135x3, 225x3, 275x5, 280x5, 285x5, 290x5, 295x5... hit lower back hard. could fell in quads more.
pullups : 5x5. just got last set.
BB mili : 105 5x5... felt great. used way strict form, feet 2gether, and hit delts finally.
ran out of time couldnt get shrugs in, no biggie.
Solid day man. How have you been pulling?
i have been pulling sumo, if you mean how have i been pulling stance-wise. its not very wide sumo. wasnt i should say. feet were probly out 6 inches from hands, pointed outwards. (lets just say feet were right under pinky rings) so not really a huge change, but it is... you know what i mean im sure haha.
if you meant it just as in 'how has it been going' for pulling... its been alright. prior to being released from football, i never got a chance to deadlift. i had only done it probably 5 or 6 times my whole life. now i do it every week! so ive been working on form and correcting wrong stuff... my best pull is 390 sumo with a wider stance than usual. hopefully itll start getting back up there, but as long as its making me bigger ill be happy.
damn jed, your bench is gettin strong again bro. ( damit!! ):rolleyes:
haha, thanks big nuts. keep in the weight room and eat food and youll be gettin back up there too mate.
damn dude...I didnt realize that you didnt really DL that often...are you in the 500lb race? ....I think ya are....
Jed likes men
Nice past few workouts dood. Take some more pics of your bike. The only pictures i've seen are in the dark and not very good angles.
borracho - lol yea. it was never in our workout stuff for football and if i did it w/ coaches around theyd b pissed. so i never got much of a chance.
dan - thanks dude. alright i will come spring... its crammed in the garage now with a cover over it for winter.
good workout today i'd say...
incline DB press : 45 4x8
ATF squat : 135x5, 175x5, 180x5, 185x5, 190x5, 195x5... best squats i ve done in a while lol.
T Bar rows : 115x5, 120x5, 125x5, 130x5...
had some repetiveness and didnt follow routine but still felt nice. i cant do cleans yet cuz i dont want to mess my wrist up again.
oh and borracho... idk if im in the race or not. my best pr is 390 and they said only if ur under 350... but idk if i can pull 350 conventional.
solid bench today.
bench : 135x5, 185x5, 205x5, 205x5, 210x5, 215x5... tightened form a bit. added s'more arch but not close to where it used to be. glad its gaining.
bb rows : 135x5, 155 4x5... felt alright. still cant hit lats on ANY lift...
dips : 3x10 BW... hit anterior lats, chest and tris more than weighted 5x5 does.
handstand pushups : x4... lol fatigued at 4 so didnt waste on another set.
DB bench : 50 4x8. added these, replaced for face pulls cuz they feel like they dont do anything for my traps. not like DB bench does but im more concerned bout chest than traps.
static hangs : 3x fatigue. switched grips. i about puked, this was nasty. (think their called static hangs anyways)
184.5 today, highest in a while.
Awesome squats and pressing bro!
On the BO Rows- As you are pulling back actively keep the bar against your body and be sure to squeeze your elbows "together" at the top. See if that hits the lats better. It should.