The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #226
    Senior Member amounirl's Avatar
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    6-18-12: 3x3 Squats

    Squat
    Warmups
    5x225
    3x245
    3x275
    3x295
    3x275
    3x245

    Front Squat
    5x135
    3x185
    3x225
    5x185
    8x135

    Good Mornings
    1x8x135
    3x8x135+bands (about 20 lbs added at the top)

    Pull Ups
    BW (212-215)x8
    BWx6
    BWx5+3 hanging leg raises

    Pretty productive 1 hr 15 min session today, even though I was a bit tired and lazy due to events this weekend, including getting a massage among other things. I stretched a lot before I got to the gym so I was able to jump into squats with just a dynamic warm up, and I felt my back was nice and tight, my hips were nice and loose, and like I didn't buttwink the whole time, hitting depth, without a belt. Weight felt easy, probably because it was, only thing that felt heavy was the 3x225 front squat because I haven't front squatted in a while. Felt heavier on my shoulders than it did on my legs, my main limiting factor is torso uprightness on those. Generally I'll do those with my deadlift stance. Bodyweight is a bit high due to consuming lots of junk food this weekend, so the pull ups were a little dismal. I think since I'll usually be doing bench the day after squats, I'll do cable rows for volume or row machine for cardio instead of actual strength work like pull ups.

    Decided to keep the 5/3/1 weeks normal on Squat day and just do the 1) 70%x5, 2) 80%x3, 3) 90%x2, 4) Max, 5) 85%x3, 6) 80%x5, 7) 75%x8, 8) 70%x12 routine on deadlift day for my squats, until my training max is 365 again, which is 95% of my best squat training max.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  2. #227
    Squat Heavy, Squat Often Cards's Avatar
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    great effort, gotta love massages. hope 5/3/1 works out for you!
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
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  3. #228
    WBB Team Captain Coke's Avatar
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    Great day with the squats and all.

  4. #229
    Senior Member amounirl's Avatar
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    Thanks guys, the massage was great, and 5/3/1 has already added 60 lbs to my squat (not counting the deload for my hips), 40 lbs to my bench, and 100 lbs to my deadlift since I started it in December 2011.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  5. #230
    Senior Member amounirl's Avatar
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    6-19-12: 3x3 Bench

    Bench
    warmups
    3x205
    3x230
    3x240 (paused last 2 reps)
    Close Grips
    3x230
    8x205

    Supinated Barbell Rows
    3x8x135
    2x8x155

    Behind Neck Press
    3x10x85
    1x15x95

    Cable Upright Rows
    A bunch of sets of 8-10 reps (at least 10 sets) trying out different hand and cable attachment bar set ups, with around 85-110 lbs. Finally found a larger ROM power shrug type set up with the lat pull down bar. ROM is from around the hips to the upper abs.

    Blood Flow/Feeder Stuff

    Incline Bench
    bar x 55

    Row Machine
    Couldn't find what the distance was but I got at least 75 reps

    Side Raises
    25x10 lbs

    Had a decent workout today. My bench got messed up by several factors, one is the bench at my new gym is a lot narrower than the one at my old gym, so my shoulders felt weird all day today. Also, I didn't realize this until I used a different bar but the bar I was using on the bench had really close rings, so my entire bench workout felt awkwardly close grip. I figured it was just the bench, but when I used a different bar I realized that the rings were weird. I'll just have to set my hands on it with whatever feels natural and find out where that is relative to this bar's rings. Close grips were thumb from the smooth, as usual, although that still felt a lot closer than what I was used to, due to the bar.

    Other stuff went well, I trained with a friend from school and another friend I haven't hung out with in almost 3 years, which was pretty fun, even if we did end up talking and BSing a lot. It was funny because when we were signing up, the manager was telling us basically his life story, including all the Brazilian girls he's f*cked, and a bunch of other random information. It was kind of funny though, and other than his tendency to give too much information, he was pretty chill. Anyways, they finished their BTN Press before I did so I decided to do one all out set, and ended up getting 15 reps with 95 lbs, maybe with 1 or 2 left in the tank. I felt way stronger on BTN press than I did last week, which I attribute to 2 things. One is that I'm more used to the motor pattern, and 2 is that I was stopping at upper arm parallel to the ground, which is about 1-2 cm above where I was last week. Also I weigh about 5 lbs heavier but most of that is bloat. BW was 208-210 today.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  6. #231
    Senior Member amounirl's Avatar
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    6-21-12: 3x3 Deadlift

    Deadlift (Oly Shoes)
    warmups
    3x385
    3x435
    3x455: http://www.youtube.com/watch?v=hBys31LogZQ
    (All sets Oly shoes PRs)

    Weighted Hammer Grip Pull Ups
    2x5x25 lbs added (BW=210-215): http://www.youtube.com/watch?v=HsdTTxvra8c

    Squats
    3x210
    3x245
    2x275
    1x300 (only set with belt)
    3x255
    5x245
    8x225
    12x210

    Weighted Decline Sit Ups
    3x10x10 lbs

    Pretty good day today, I kind of like the oly shoes deadlifts, even with the initial drop off in strength (450x3=est max of 486). As you can see they fly off the floor, but lockout really slowly. I might try widening my stance next week and trying that out to help lockout. Pull ups didn't go so well, probably because I gained a ton of weight since last week. It's weird because at some point I struggled to eat my way past 165 and now I'm cruising at 215 effortlessly, even doing cardio (started up kempo again) 3-4 times a week and lifting 3-4 times a week. Must be the junk food I tend to consume when I'm with friends.

    Squat technique felt incredibly solid, my back was tight in a good way and for the first time I can remember, I was bouncing off my hips instead of off my spine. Also for the first time ever my lower back doesn't hurt after squats. I must be doing something right. I know I was hitting depth too. I've been doing Agile 8 sporadically throughout the day, repeating certain stretches like the v sits. Love those. The hip mobility program is working well.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  7. #232
    WBB Team Captain Coke's Avatar
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    Hip mobility plan is sound, glad to hear it.

    Great job in the vids, super with those drop-hang pullups.

  8. #233
    Senior Member amounirl's Avatar
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    Thanks Coke!
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  9. #234
    Senior Member amounirl's Avatar
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    Saturday Strongman

    Axle
    Something light

    1 arm DB C/P
    worked up to 3x75 on my left (non dominant) side but then the implement broke so we couldn't go heavier and I couldn't do my right side.

    Truck Push
    An estimated 400 yards but I think that seems a bit much so let's just say 1000 feet. It was freaking far. Glutes are still feeling it almost 2 hours later.

    Not too much stuff today, hopefully next week we can have a legit hardcore strongman training session with farmer's handles and everything. Hit 220 bodyweight after a buffet last night, my cut is going horribly, though oddly enough I can still see my abs in good lighting. I'm going to be more strict and cut down even more on carbs and stop trying to instigate hanging out with those friends who in a previous post I said I tend to eat junk food with... unless they call me. Not surprisingly those are the friends I went to the buffet with.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  10. #235
    Senior Member amounirl's Avatar
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    6-25-12: Squats

    Squat
    5x205
    3x245
    2x275
    3x300 (only set with belt)
    5x255
    10x225
    15x205

    Quad Extension
    2x8x195
    2x8x210

    Hamstring Curl
    4x8x125

    Kroc Rows
    20x45s fat gripz
    20x75s hook grip

    Shrugs
    40x135 hook grip
    isometric hold 315 hook grip for 30 sec

    Decline Sit Ups
    2x15x10 lbs (last 5 reps of 2nd set were sporadic, last 2 I had to ditch the weight)

    Today I failed to do very much productive strength work, but succeeded in destroying every muscle used for squatting. I was training with my buddy who I always call "the ultimate broscientist", but he was very open minded and did a nice job on his 5x5 squats with great form for someone who has never really trained legs. We were egging eachother on so I ended up killing myself on my last set of squats, with my form going to sh*t on the last 3 reps of my last squat set (though the rest of my sets my back kept a perfect arch, feel it a lot more in the hip muscles that way). Anyways, I was way to worn out to do any more compound lower body movements so I decided to just hit the isolation machines so I didn't feel completely useless.

    My grip was feeling pretty weak last thursday so I decided to do some grip work for my back work today, surprisingly I wasn't really feeling it too much in my thumbs on the kroc rows (though I felt it plenty in my forearms, biceps, and lats), so I decided to try doing some shrugs. Even 40 reps with 135 wasn't enough to fatigue my grip so I just decided to grab 315 without chalk and hold it for as long as I could with hook grip just so my grip could be ready for my deadlifts on thursday.

    If I learned anything from today, it's to leave some in the tank on squats so I can do front squats and good mornings afterwards. Since the 70%x5...70%x12 routine doesn't change from week to week I'm going to raise my training max by 5 lbs every 2 weeks instead of 10 lbs every 4 weeks, and I'm doing the 70%x5...70%x12 routine on squat day instead of deadlift day, and I'm going to do my 5/3/1 squats on deadlift day, all up until my training max is 365 again.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  11. #236
    WBB Team Captain Coke's Avatar
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    Nothing wrong with junk food here and there, getting to the buffet tables can't be beat either imo. No need being so strict at such a young age, unless you aim for sheer sex-appeal this summer, lol.

    Keeping on the move dude.

  12. #237
    Senior Member amounirl's Avatar
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    Haha thanks Coke, yeah I'm going for having a legit six pack this summer, gotta lean out and work on my cardio for health reasons too, I was at the point where I was so fat that I gained fat too easily and got winded going up a few flights of stairs, and my hands were going numb occasionally.

    I want to be at 220 lean by the end of the year, and still be able to run a mile without any problems.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  13. #238
    Senior Member amounirl's Avatar
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    6-26-12: 3x5 Bench

    Bench
    5x165
    5x185
    8x215
    12x185 (close grip)

    Fat Gripz Dumbbell 1 arm Clean/Press (1 clean per set)
    5x50 both arms
    5x60 both arms
    5x70 both arms

    Snatch Grip High Pull
    3x3x155

    Hang Clean
    3x3x135

    Dumbbell "Behind the Neck" Press
    40s x 10/10/8

    Cable Rows
    2x8x130

    Hammer Curls alternating with Dbell tricep extensions
    3x10x25s (both movements)

    Pec Fly/Rear Delt Fly Machine
    3x10x130 Pecs alternating with 3x10x75 rear delts (both paused at the peak contraction, slow negatives)

    Side Raises
    10s x 15 reps

    Today was kind of just a messing around day after I finished my bench and fat dumbbell C/P, just experimenting with the lifts I'm planning on doing for my bulking routine this fall. Bench was ok, I couldn't find a good position for my feet and couldn't get my abs tight so all of my sets were done with poor leg drive, but upper back and shoulder technique felt perfect and my arms felt pretty decent. Fat Dumbbell C/P is my worst lift in strongman so I decided I'm going to use the 5/3/1 template with 5-10% off my training max (to get more reps) to work on it in the gym, and it went pretty well.

    I found I really don't like snatch grip high pulls, so I tried doing hang cleans instead, which were a good substitute. However, I think I'll just stick with doing full cleans on my deadlift day. For my bench day I'm going to try doing power shrugs next week instead, to help cement that motor pattern for my cleans instead of trying to curl it up. I'm going to need to do those after Dumbbell "BTN" presses though because my traps were too tight and sore from the upper back work to successfully do dumbbell "BTN" presses without leaning back and turning it into an incline bench with no back support. Cable Rows were all right but my lats were really sore from Kroc rows yesterday, so I cut it off at 2 sets. Arm work went well, I'm starting light so I can increase every week, I'll probably alternate every 5/3/1 cycle between dumbbells and barbells so I can continue to add weight/reps indefinitely in waves.

    Now that my bench technique is getting better I"m not really using my chest at all, I feel it mostly in my shoulders, triceps and back, so my chest is starting to lag behind. I decided to throw in some pec flyes along with my rear delt work. I tried to do side raises but I was really gassed at that point and decided to head home. It's tough lifting on low carbs, very little energy (not to mention no pump in the gym, despite the volume). This is my first week really cutting out the carbs, I'm not going keto or anything but I am trying to keep carbs below 100g per day and eating 90% of my carbs within 3 hours after exercising. Bodyweight is 207 on gym scale, 208 on home scale, but I think a lot of it is just carb depletion. Despite looking deflated in general, I do look a little bit leaner as well.

    So here's my revised feedback for my bench day:

    5/3/1 Bench
    5/3/1 Fat dumbbell C/P
    3x5x(85%+10) supinated pendlay rows if pendlays on OHP day, 3x5x85% pendlay rows if t bar row on OHP day
    5x10 dumbbell "btn" press
    4x8 or 3x10 Power shrug or cable upright row
    4x8 or 3x10 bis/tris
    4x8 or 3x10 rear delts/chest
    3x10 or 2x15 side delts

    And no kroc rows on squat day, if grip is lacking then kroc rows on deadlift day. Sorry for the long post.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  14. #239
    Senior Member GazzyG's Avatar
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    Love all the work going on in here, bud. Strength coming on in leaps and bounds!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  15. #240
    Senior Member amounirl's Avatar
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    Thanks Gaz!
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  16. #241
    Senior Member amounirl's Avatar
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    All beaten up today from kempo last night, my arms and shoulders are destroyed, especially my forearms from all the blocking and being blocked. Thankfully today's just legs/back, but I don't know how my shoulder is gonna hold up on squats and how my arms are gonna hold up on deads and chins. I've decided that since my rear delts are ridiculously lagging, I'm going to hit a different rear delt exercise every day. Off days from the gym are just going to be external rotations with a band, but otherwise I'll switch off between more vertical and more horizontal, large ROM and small ROM rear delt variants. Might add 1 complete rest day if needed. Also started bringing a mini band to kempo so I can use it to hit the upper back on push ups instead of further contributing to my way overdeveloped front delt problem. Hopefully this will all help fix my shoulder problems along with mobility exercises.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  17. #242
    Senior Member amounirl's Avatar
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    6-28-12: Squats and Deadlifts

    Shoulder and hip warmup, including a lot of light rear delt work

    Squats
    5x185
    5x225
    8x255

    Reverse Band Deficit DL (purple bands deloading at knees, standing on one hex 45 plate)
    Worked up to 8x405

    Hip Thrust
    135x8/12/15

    Rear Delts ( This Thing: http://www.youtube.com/watch?v=518UYNXzxHU )
    37.5 lbs for 30 reps

    Today I went to the gym early (around 9 AM instead of around 11 AM-2 PM) and besides the zumba or whatever class it was nice and empty, just the way I like it. I left early because yesterday some family came into town, so we have 6 guests staying with our 4 person family for a total of 10 people, in our 3 bedroom house, for the next week or so. Their kids are loud and I have to share a room with my brother, so I have no personal space and I got very little sleep. I'm tired and just in general pissed off, and I had to get out of the house, so I went to the gym. At the gym pretty much everything that could go wrong was going wrong (except thankfully my back arch on squats). IPod wasn't working properly, hand placement was crappy on squats even after a 10 minute shoulder warmup, etc, all adding to the rage. Thankfully it paid off because I smashed the sh*t out of 405 and pushed it to 8 reps, and typically on reverse band deficit DLs I have just about the same strength as normal DLs, if not less. 405 for 8 translates to about 485, so I feel pretty good about that.

    Squats were decent, only pushed the last set to 8 so I could have some left in the tank for deads. I kind of like the idea of doing squats before deads year round since in competition one almost always does squats before deads. Deads, like I said, went well strength wise. I actually used mix grip instead of hook grip on these and I really like it, I figure as long as I switch off and occasionally do back off sets of 8-10 at 70% with my non dominant mix grip, I should be fine in terms of muscle imbalances. All I need to worry about is tearing a bicep. Better than worrying about tearing a thumb. Konstantinovs, Magnusson, and Bolton all use mix grip and only Magnusson has torn a bicep, after years of heavy deadlifting over 800 lbs, so I'm not too worried. I've been using hook grip for 6-8 months and honestly I've given it a good test run, but I really don't like it at all, I always tear up my thumbs and the pain makes me a lot slower on my DL. Today they were flying up, not just because of the reverse bands but because I didn't feel it in my grip at all, only in my back, hamstrings, and a little quads, abs, and lungs. Even my lockout felt better because my grip wasn't tiring and I could focus on ramming my hips into the bar.

    Speaking of which, hip thrusts were painful where the bar rest on my hips, but were otherwise a great exercise, might start doing those twice a week, really felt it in the glutes. And as part of my rear delt program I threw in that swing exercise, didn't feel it so much isolated in my rear delts but definitely felt it a ton in my whole upper back.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  18. #243
    Senior Member amounirl's Avatar
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    Went in the ocean and then jacuzzi (however that's spelled), and my left shoulder feels a million times better, only slight pain now, my right shoulder is 100%. All the potential DOMS from today's deadlifts seems to have vanished.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  19. #244
    WBB Team Captain Coke's Avatar
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    Looks like a pretty solid week man, that's usually the case for you anyways, lol.

  20. #245
    Senior Member amounirl's Avatar
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    Haha thanks coke
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  21. #246
    Senior Member amounirl's Avatar
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    6-29-12: 3x5 OHP/Pendlay Row

    Strict Press
    warmups
    5x95
    5x115
    7x135 (1 rep PR)

    Pendlay Row
    warmups
    5x135
    8x165

    Dumbbell Bench (45 degree angle Jim Wendler Style)
    65s x 10/10/12

    Fat Gripz Chest Supp Row
    45s x 15/12/12 (short rest periods, the sets of 12 were paused at the top for 1-2 sec)

    Cable Lat Pullover
    2 sets of 10 (numbers for weight on the machine were faded)

    (mostly) Straight arm rear delt flys
    12x17.5 lbs

    Decent day today, despite my shoulder hurting like a biatch. Not sure what messed up my left shoulder so badly but I think it's just general wear and tear, starting from bench day on tuesday and continuing to be torn up from Kempo. Thankfully I'll only be doing kempo in the summers, when I'm not focusing on heavy lifting. Last night we did some hardcore sparring and grappling which re-aggravated my shoulder, I woke up this morning and my entire left shoulder and humerus felt like it was fractured. I went to the beach around 7:00 AM and just lay down in the cold water to let it heal, and did some Defranco shoulder rehab/rotator cuff work. It helped, but my shoulder still wasn't 100% when I went to the gym this evening. Also played a little basketball before the gym today.

    Managed to get a PR on OHP even though I haven't done it in a while, I used a thumbless grip which really helped me feel holding it in my lats. Might have had one more rep in the tank but I didn't want to actually break something in my shoulder. I wasn't able to do dips, so I did dumbbell bench instead, probably would have been able to do 3 sets of 15 with 65 lb dumbbells, but again I didn't want to push the pressing movements too hard today, only pushed a little harder on the last set for 12 reps. Focused on slow and controlled negatives with light weight on the chest supported rows, I find that helps me feel it in my lats more, and more time under tension challenges my grip further as well. Lat pullovers I felt mostly in my shoulders, but afterwards my triceps and lats were very pumped as well, from just 2 sets of 10. Did those reps fairly slowly. Finished off with some rear delt isolation and messed around with seated curls.

    Had a really good pump from the assistance work since I ate quite a bit of carbs throughout the day. Despite that my cut is going well, my bodyweight is still fluctuating around 208-212 (probably because I added carbs back in today) but I'm visibly leaner in the mirror.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  22. #247
    Senior Member amounirl's Avatar
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    7-3-12: Squat and Bench

    Squat
    warmups
    5x230
    3x260
    5x290 (with belt)

    Bench Press
    warmups
    5x190
    3x215
    2x240
    20x135 (close grip)

    Pendlay Row
    warmups
    5x135
    3x165
    4x185 (5 reps attempted but the 5th didn't touch my chest so it's 4)

    Front Squat
    warmups
    5x165
    3x215
    5x240

    Good Mornings
    135x10/10/15

    DB shoulder press and DB chest supp row both with fat gripz
    10xshoulders, 15xlats (paused at top)

    Rear Delt Swing
    25x45 lb db's.

    Decent workout today, trained with a friend from school. I couldn't train yesterday because I was feeling way too sick, coughing, sneezing, and nauseous, so I moved squats to today since I'm feeling better, just a little coughing and nausea. I'll also combine deadlift and overhead press on friday. Squat form was good, kept my back arch according to my training partner, also felt it a lot in my hips which is a good sign, though I forgot to bring my video camera again. Bench felt very weak, but after my last set I weighed myself at 204, which would explain it, my belly has gone down a lot so my ROM is larger. Leg drive felt almost nonexistent today, hips were way too tight after squatting. Pendlay rows were decent, probably would have gotten 5 reps if I still had the large gut and smaller ROM, which would match a previous PR. Front squats felt great, might have had another rep on the 240 but didn't want to hit failure, previous 5 rep PR is 245, so considering I almost never do front squats anymore this is really good. GMs were good, just a lot of cardio. By this time I was way too worn out so I just did 1 set of db shoulders and chest supp row, then some rear delt swings. Might do dips later today because my chest and triceps aren't very worn out compared to my shoulders and back.

    Cousins are still in town until the 13th so my sleep is going to be pretty crappy until then, even with earplugs they still wake me up a lot. Even so my cut is going decently, bodyweight is way down and I definitely look leaner. Had a good warm up before the gym today, found out how to foam roll my rear delt and tricep which should help activate them better from the myofascial release. Could be one reason why my bench sucked, because I foam rolled them today so they were a little worn out before the gym, but in the long run it'll be good for my bench and shoulder health.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  23. #248
    Senior Member amounirl's Avatar
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    Did some dips and chins today, mostly because I didn't really do any high rep stuff for upper body yesterday, and next time I'm lifting is on friday, so I should be fine recovery wise. Also ran a lot chasing my cousins around at our family's 4th of July BBQ, played some football and basketball. My knees are gonna be hurting tomorrow.

    Wobbly Chair Dips: 14xBW (chairs wobbled out of control on 15th rep), 10xBW
    Chins: 2x8

    Also did some shoulder rehab stuff and foam rolled lat, tricep, rear delt, and hamstrings. Might try out some melatonin to help me sleep with the cousins here, and I ordered some supposedly good for sleeping ear plugs online which should arrive on Saturday.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  24. #249
    Senior Member amounirl's Avatar
    Join Date
    Dec 2011
    Posts
    598
    7-6-12: 5/3/1 Deads/OHP

    Squat
    3 warmup sets
    2x5x70% (215) a la Texas method. Working my work capacity up towards squatting 3x/week: 2 heavy 1 medium. Going to be doing 1 heavy 1 medium until I start bulking again this fall, where I'll start doing 3.

    Overhead Press
    3 warmup sets
    5x115
    3x135
    5x145 (10 lb PR): http://www.youtube.com/watch?v=OaMlwT-nGqs

    Deadlift
    5 warmup sets
    5x365 (right hand underhand)
    3x405 (left hand underhand)
    3x455: http://www.youtube.com/watch?v=DTc9yo0HVIc

    Hip Thrust
    20 reps x 95 lbs

    Hammer curls and tricep extensions with fat gripz dumbbells
    2x15x25 lb dbs

    Chest Fly Machine
    Mike Mentzer style reps with 150 just short of failure

    Rear Delt Fly Machine
    Mike Mentzer style reps with 75 just short of failure

    Decent workout today, though it looks a bit wimpy on paper. Squat form felt perfect today, I've finally found my groove, was exploding out of the hole like it was dynamic effort, granted the weight was light but I felt like I could have hit 365-405 today. Tore my boxers on the first set of 215 though xD. OHP was good but I tweaked my back on the 4th rep with 145, as you can see in the video from fumbling it around. More commentary on the video description. That affected my deadlift a bit, plus my hips got all tight after squatting. From now on I'm going to stretch between squat and dead. Deadlift commentary on the video, form was a bit off as well on the DLs. I'm just going to have to learn how to deadlift and squat well on the same day, it seems like if one is good the other is bad, working towards getting both good. I was going to bench today but I was pretty gassed after the deads, as I always am, plus my back was hurting still from the OHP (can't arch on bench with f'd up spine), so I just did some light bodybuilding style hypertrophy stuff after. Fat gripz hammer curls had my grip and forearms screaming, especially since I supersetted it after tricep extensions where I was also gripping the weight. Shoulders both popped out of the socket on the rear delt flyes, good thing it was light weight, going to have to see how those feel tomorrow. I'm going to be incredibly bummed if both my spine and shoulders are f*cked tomorrow.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  25. #250
    Senior Member amounirl's Avatar
    Join Date
    Dec 2011
    Posts
    598
    Spine at the very bottom only hurts when I round it, otherwise no pain even if I get into a deadlift position. Shoulders are popping a little but no pain. Deload next week so hopefully neither turn into anything serious.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

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