Chevelle's [divine] Log

[chevelle2291]

Skip to about :55

[Behemoth]

reps 2 and 4 [of the squat] were the only sketchy ones. I think you're just not staying tight enough there because you handle it pretty well every other rep...

[chevelle2291]

reps 2 and 4 were the only sketchy ones. I think you're just not staying tight enough there because you it pretty well every other rep...

Rep 2 sucked because I hit the damn safety pins on the right side. Because I was unsure about depth on the second rep, I did a 4th rep also. I initially only planned to hit 3 reps.

[chevelle2291]

I'm loading the bench to youtube. Gimme a minute...

[chevelle2291]

lift starts at 1:16

[Behemoth]

Rows look great.

[chevelle2291]

Rows look great.

Why thankee Rory. I've been hoping to get some weight moving on these for a while now. 200x5 would be great by january 15.

Are you 100% on your workouts yet?

[Behemoth]

Strong bench. It'll be a lot strong if you get you get some more arch and keep your wrists straight under the bar. Very strong for your long limbs nonetheless.

[Behemoth]

Symbology? Now that Duffy has relinquished his "King Bonehead" crown, I see we have an heir to the throne! I'm sure the word you were looking for was "symbolism." What is the ssss-himbolism there?

[Behemoth]

Why thankee Rory. I've been hoping to get some weight moving on these for a while now. 200x5 would be great by january 15.

Are you 100% on your workouts yet?

negative. meniscus is shot but believe it not can squat without discomfort. unfortunately ive had a terrible tightness in my lower back that shoots into my right glute for months now.

[chevelle2291]

Symbology? Now that Duffy has relinquished his "King Bonehead" crown, I see we have an heir to the throne! I'm sure the word you were looking for was "symbolism." What is the ssss-himbolism there?

Uh....what?

[chevelle2291]

negative. meniscus is shot but believe it not can squat without discomfort. unfortunately ive had a terrible tightness in my lower back that shoots into my right glute for months now.

I'm sorry to hear that.

[chevelle2291]

Took a closer look at the squat vids.

Wanted to start out by talking about things I'm happy with.

1. Depth. I really nailed depth on all of these. All are extremely below parallel.

2. Weight. I've added about 70-75 pounds or so to my 5rm on squats in about three months, which I think is pretty decent.

Some things I've noticed:

It looks like I lose tightness in the upper back once in the hole. The bar then shifts forward while I ascend up as my upper back is rounded, however after a certain point in the ascent I lock the weight out with my legs while my upper back seems to stay in that same position, which I would say is NOT the same as goodmorning the weight up.

Although definitely not textbook, I am a bit happier with my squats after taking another look at them. What I think I need to work on:

1. Food! I need to get my body weight moving or else I'm going to stall hard at some point. I think I could get a nasty bench if I were to weigh in at 185 or so after a few months. I also need to start counting my grams of protein more.

2. Core work! I haven't done an accessory lift in forever. I am adding static abdominal and static hypers to each of my workouts to help strengthen my abs. I feel that static holds with weight are better for helping form as I read somewhere that losing tightness has more to do with abdominal strength endurance than abdominal maximal strength.

3. Biceps exercises. Laugh if you like, but I feel like madcow leaves a bit to be desired for bicep growth. Nothing special, just dumbbell or barbell curls, one or two working sets. I have done high volume with biceps and triceps...It doesn't work for me. I'm taking more of a HIT-style approach and will be using one warm-up set followed by one or two hard maximal sets. Looking to up weight or reps every workout.

[chevelle2291]

Jesus my lower back and glutes are destroyed today.

[ThomasG]

haha I haven't seen that pic for a long time it always gets me.

[SCmmaFAN]

I agree with Rory on the back arch and keeping your wrists straight. I have the same problems, including the long limbs, and I'm working on them too. If we can fix these issues then our bench press should benefit from it.

Also, I think it's a good call on some bicep work. It's nothing to laugh at and I think we should include it in our routines. Most fools just go stupid and obsess over it.

[Off Road]

Curls are functional...I don't know why people don't believe me when I say that...

[chevelle2291]

I agree with Rory on the back arch and keeping your wrists straight. I have the same problems, including the long limbs, and I'm working on them too. If we can fix these issues then our bench press should benefit from it.

Also, I think it's a good call on some bicep work. It's nothing to laugh at and I think we should include it in our routines. Most fools just go stupid and obsess over it.

Yea, very true on the bench.

Curls are functional...I don't know why people don't believe me when I say that...

[chevelle2291]

AM Weight: 168.6

Been looking more and more at Berkhan's IF protocol. Very interesting stuff there. I'm going to do a test run of it today and attempt to get all my calories in in an 8 hour window and see how it feels. The lean gains people seem to get off of his protocols are VERY impressive.

I was going to work out around 11 am today, but I've decided to skip it. My lower back, glutes, and upper back are still pretty DOMsed and I need to get some stuff done before I head home for Thanksgiving break. I'll either work out late tonight or tomorrow morning.

[chevelle2291]

Pre-workout: So I lied. I ended up going to the gym after all, even though I now think that was a mistake. I had to rush to get to the gym and didn't have a whole lot of time to get my stuff done.

Squats
135x5
170x5
205x5
205x5

Military Press
90x5
105x5
125x5
140x4--PR!

Deadlift
135x5
215x5
255x5
300x5-tough
340x5-PR!
That last set was nasty form, however. I was really, really rushed to get that set done and didn't get enough rest between that set and 300x5. In retrospect, I should've just walked home after 300, but I was hungry for a dead pr today. Stiff deaded most of those reps. Not happy with the form, and my back is feeling it a bit right now. No acute pain, just some dull aches in my upper back. Very stupid of me. You'd think I'dve learned the last time around.

I think I'll be taking off lifting until Friday. I haven't had two days off in a bit and I think my lower back is a little fried right now. We'll see how I feel come Friday.


Oh, and the IF failed miserably. I simply can't down that many calories right after my workout, and my eating schedule is too weird to make it feasible.

[Off Road]

Nice PRs...your deadlift is strong!

[chevelle2291]

Nice PRs...your deadlift is strong!

Thankee OR!

[Time+Patience]

I'd say that you could go for a little bit more upper body movement on the BB Rows if it meant getting another rep or 2. Your form is perfect and strict, I definitely use a bit of swing with my reps. Looking good though.

This is one of the best routines you could have picked up on, your strength is just increasing week after week. Very impressive, very!

[Behemoth]

No less than 8000kcal tomorrow will be tolerated from you.

[Kiff]

Two PR's in a session, that takes some serious effort well done.