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Thread: Heart and Nerve and Sinew - Joe's Log

  1. #51
    Wanna Be BIG Joe B's Avatar
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    Thanks for the feedback, Mark! I see what you mean about the deadlift, I'll work on fixing that.
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  2. #52
    Wanna Be BIG Joe B's Avatar
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    Feb 2013
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    Boston, MA
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    Squat
    315 lbs x 1 rep
    350 lbs x 1 rep
    315 lbs x 1 rep x 3 sets

    BTN Press
    90 lbs x 5 reps
    85 lbs x 5 reps

    Overhead Press
    80 lbs x 10 reps

    Deficit SLDL
    195 lbs x 8 reps x 3 sets

    Strict Row
    135 lbs x 8 reps
    140 lbs x 8 reps x 2 sets

    Comments
    -I'm getting more comfortable squatting beltless. For the second day in a row, I pushed the singles up to 350, so that's encouraging.
    -I switched from BTN Press to Overhead Press for the third work set. My shoulders are hurting, and while I don't think the BTN Presses are necessarily the cause, they aren't helping. I actually think the main culprit is all the shoveling recently, especially hacking away at the icebergs that had formed under the downspouts on my driveway.
    -Anyways, all of the presses flew up, which is good since this is supposed to be a light week for them.
    -Then I made up for missing the SLDLs and Rows yesterday, but I didn't get those on video.


    __________________

    Weight: 238.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  3. #53
    Wanna Be BIG Joe B's Avatar
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    Feb 2013
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    Squat
    315 lbs x 1 rep
    350 lbs x 1 rep
    315 lbs x 1 rep

    Bench Press
    200 lbs x 7 reps PR
    190 lbs x 8 reps
    180 lbs x 8 reps

    Close-Grip Bench Press
    135 lbs x 10 reps x 2 sets
    135 lbs x 8 reps

    Scapular Retraction
    45 lbs x 10 reps
    45 lbs x 15 reps x 2 sets
    Mini x 15 reps x 2 sets

    Comments
    -All of the reps of the top set of bench press were moving very slowly, and then I failed on the eighth rep. But that was still a 5-lb rep PR.
    -Still thinking of my recent deadlift woes, I went back and watched some of my old videos to see how my form looked back when I was pulling PRs. Well, I realized that the upper back rounding is not just a recent problem, because I had made a similar comment almost a year ago. When I set up, I do consciously pull my shoulder blades back, but apparently I have trouble holding them back and I let the weight pull them forward. So I did some scapular retractions today to start addressing this weakness, and I'll keep doing them regularly. The barbell exercise was sort of a bent-over scap shrug, and then I looped a band around my power rack and did sort of a horizontal scap row. Of course, any other ideas to address this are more than welcome.


    __________________

    Weight: 238.8
    Last edited by Joe B; 03-19-2014 at 05:28 AM.
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  4. #54
    Wanna Be BIG Joe B's Avatar
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    Feb 2013
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    Boston, MA
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    122
    Squat
    335 lbs x 8 reps PR
    320 lbs x 8 reps
    305 lbs x 5 reps

    Close-Stance High-Bar Pause Squat
    235 lbs x 5 reps x 3 sets

    Comments
    -Pretty good day of squatting today. 335 is the most I've squatted for 5 reps, let alone 8.
    -I had to zoom through the high-bar squats, and didn't have time for front squats.


    __________________

    Weight: 238.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  5. #55
    Wanna Be BIG Joe B's Avatar
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    Feb 2013
    Location
    Boston, MA
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    Squat
    315 lbs x 1 rep
    350 lbs x 1 rep
    285 lbs x 1 rep

    Push Press
    155 lbs x 2 reps
    155 lbs x 3 reps

    Paused Bench Press
    175 lbs x 2 reps x 8 sets

    Comments
    -350 was much more of a grind than usual. I probably should have stopped at 315 today, so I did a back-off set as if I had stopped there, and killed it.
    -Push press did not go well, my lower back wasn't holding up.
    -Light day on the bench, nice and easy.


    __________________

    Weight: 238.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  6. #56
    Wanna Be BIG Joe B's Avatar
    Join Date
    Feb 2013
    Location
    Boston, MA
    Posts
    122
    Squat
    315 lbs x 1 rep
    350 lbs x 1 rep
    315 lbs x 1 rep

    Deadlift
    405 lbs x 1 rep
    445 lbs x 1 rep
    445 lbs x F
    360 lbs x 5 reps PR
    340 lbs x 6 reps
    325 lbs x 8 reps PR

    Comments
    -I focused on improving my deadlift setup today, with my hips lower and back straighter. I think I made a bit of progress in that regard, but it'll still take a lot of practice. At least I was able to pull 445 today, but I wasn't really satisfied so I tried it again (and failed). On the top sets, it looks like I had the same ol' problem of my butt rising faster than my back... so I need to focus on keeping my chest up. Then I set a couple of rep PRs, but just about every set I do that's more than a double is a rep PR, lol.


    __________________

    Weight: 238.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  7. #57
    Wanna Be BIG Joe B's Avatar
    Join Date
    Feb 2013
    Location
    Boston, MA
    Posts
    122
    Squat
    315 lbs x 1 rep
    350 lbs x 1 rep
    315 lbs x 1 rep x 3 sets

    Overhead Press
    100 lbs x 5 reps
    95 lbs x 5 reps
    90 lbs x 10 reps

    Wide-Grip RDL
    195 lbs x 8 reps x 3 sets

    Barbell Row
    140 lbs x 8 reps

    Comments
    -On the squats, 350 was a bit of a grind. But the last two back-off sets felt really fast and smooth.
    -Overhead presses flew up again this week.
    -Wide-grip RDLs were done with my index fingers on the rings. I didn't go all the way out to snatch-grip because I was taking them out of the rack instead of off the floor.
    -My back was pretty fried by the time I got to the rows, and I was really just pulling with my arms so I called it a day.


    __________________

    Weight: 238.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  8. #58
    Wanna Be BIG Joe B's Avatar
    Join Date
    Feb 2013
    Location
    Boston, MA
    Posts
    122
    Squat
    315 lbs x 1 rep
    285 lbs x 1 rep

    Bench Press
    195 lbs x 5 reps
    185 lbs x 5 reps
    175 lbs x 10 reps

    Close-Grip Bench Press
    145 lbs x 8 reps x 3 sets

    Comments
    -Squats were feeling super heavy, so I stopped at 315 today and just did one back-off set.
    -Bench went well, no problems there.


    __________________

    Weight: 238.0
    Last edited by Joe B; 03-19-2014 at 05:28 AM.
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  9. #59
    Wanna Be BIG Joe B's Avatar
    Join Date
    Feb 2013
    Location
    Boston, MA
    Posts
    122
    Squat
    340 lbs x 5 reps PR
    325 lbs x 6 reps
    310 lbs x 10 reps

    Close-Stance High-Bar Pause Squat
    240 lbs x 5 reps x 3 sets

    Front Squat
    180 lbs x 3 reps x 5 sets

    Comments
    -Good days of squats. 340 was a 5-lb rep PR. The 6RM spot on my blackboard was blank, so I did 6 reps on the second set to fill that in, instead of 5.
    -I had a re-racking malfunction on the last set of high-bar squats. I kept it in the video for the lulz, you can see it all the way at the end.


    __________________

    Weight: 238.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  10. #60
    Wanna Be BIG Joe B's Avatar
    Join Date
    Feb 2013
    Location
    Boston, MA
    Posts
    122
    Squat
    315 lbs x 1 rep
    350 lbs x 1 rep
    315 lbs x 1 rep x 2 sets

    Bench Press
    150 lbs x 8 reps x 2 sets

    Comments
    -Holy cow, my abs are sore this morning. Squats felt good, the two back-off sets were especially fast. Overall, a quick and easy day. No video today, though.
    __________________

    Weight: 238.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  11. #61
    Wanna Be BIG Joe B's Avatar
    Join Date
    Feb 2013
    Location
    Boston, MA
    Posts
    122
    Squat
    315 lbs x 1 rep
    285 lbs x 1 rep x 2 sets

    Deadlift
    405 lbs x 1 rep
    445 lbs x 1 rep
    375 lbs x 5 reps PR
    355 lbs x 5 reps
    335 lbs x 5 reps

    Comments
    -Everything felt like garbage today.


    __________________

    Weight: 238.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  12. #62
    Wanna Be BIG Joe B's Avatar
    Join Date
    Feb 2013
    Location
    Boston, MA
    Posts
    122
    Squat
    315 lbs x 1 rep
    350 lbs x 1 rep
    315 lbs x 1 rep x 3 sets

    Overhead Press
    115 lbs x 5 reps PR
    110 lbs x 6 reps
    105 lbs x 7 reps

    Barbell Row
    150 lbs x 8 reps x 3 sets PR

    Scapular Retraction
    Mini x 15 reps
    M. Mini x 15 reps x 2 sets

    Comments
    -Squats felt much better today than yesterday, and the overhead presses were fairly easy. Good day overall.


    __________________

    Weight: 238.0
    Last edited by Joe B; 03-12-2014 at 05:06 AM.
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  13. #63
    Wanna Be BIG Joe B's Avatar
    Join Date
    Feb 2013
    Location
    Boston, MA
    Posts
    122
    Squat
    315 lbs x 1 rep
    350 lbs x 1 rep
    315 lbs x 1 rep x 3 sets

    Bench Press
    210 lbs x 5 reps
    200 lbs x 5 reps
    190 lbs x 10 reps

    Close-Grip Bench Press
    145 lbs x 10 reps

    Comments
    -I shot a different angle on squats today because I wanted to see how my knees were doing, make sure they're not caving.
    -Bench press went pretty well today. The tenth rep with 190 was a real grind, but I locked it out.


    __________________

    Weight: 238.0
    Last edited by Joe B; 03-19-2014 at 05:27 AM.
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  14. #64
    Wanna Be BIG Joe B's Avatar
    Join Date
    Feb 2013
    Location
    Boston, MA
    Posts
    122
    Squat
    355 lbs x 5 reps PR
    335 lbs x 7 reps PR
    320 lbs x 8 reps

    Close-Stance High-Bar Pause Squat
    245 lbs x 3 reps x 5 sets

    Front Squat
    185 lbs x 3 reps x 5 sets

    Comments
    -Great day today. The top set was a 15-lb rep PR, and it was easy. The second set was supposed to be 5 reps, but I did 7 to set another rep PR.
    -The accessory squats were beltless, as usual. I only videoed the first set of each.


    __________________

    Weight: 238.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  15. #65
    Wanna Be BIG Joe B's Avatar
    Join Date
    Feb 2013
    Location
    Boston, MA
    Posts
    122
    Squat
    315 lbs x 1 rep
    350 lbs x 1 rep
    315 lbs x 1 rep x 3 sets

    Paused Bench Press
    180 lbs x 2 reps x 6 sets

    Comments
    -Nice and easy day today.


    __________________

    Weight: 238.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  16. #66
    Wanna Be BIG Joe B's Avatar
    Join Date
    Feb 2013
    Location
    Boston, MA
    Posts
    122
    Squat
    315 lbs x 1 rep
    350 lbs x 1 rep
    315 lbs x 1 rep

    Deadlift
    405 lbs x 1 rep
    445 lbs x 1 rep x 2 sets
    365 lbs x 3 reps
    345 lbs x 3 reps
    330 lbs x 3 reps

    Comments
    -This session is from Monday, just haven't gotten a chance to log it until now. I've got a cold, and Monday was the worst of it. I had the day off work, but after lifting I pretty much spent the rest of the day miserable, lying down on the sofa and praying for death. Once my son was in bed, I took some NyQuil and slept for 10+ hours, which didn't give me any time to lift yesterday morning, but at least I felt better. I think I'll be able to get my overhead pressing done Friday instead.
    -On the deadlifts, the warm-up sets felt pretty good, 445 felt pretty bad, and the back-off rep sets felt okay. That's better than before, but I still don't feel that I have it quite right.


    __________________

    Weight: 241.6
    Last edited by Joe B; 03-19-2014 at 05:34 AM.
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  17. #67
    Wanna Be BIG Joe B's Avatar
    Join Date
    Feb 2013
    Location
    Boston, MA
    Posts
    122
    Squat
    315 lbs x 1 rep x 3 sets

    Bench Press
    215 lbs x 5 reps PR
    205 lbs x 5 reps
    195 lbs x 8 reps PR

    JM Press
    95 lbs x 6 reps
    95 lbs x 8 reps x 2 sets

    Comments
    -I purposely took it easy with the squats today, but all three singles were fast and smooth.
    -Good day on the bench press, 215 and 195 were both 5-lb rep PRs.
    -I went back to the drawing board on the JM press, because I think I was doing them wrong. I wasn't keeping my elbows up enough, so I was really doing more of a close-grip bench press.


    __________________

    Weight: 241.6
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  18. #68
    Wanna Be BIG Joe B's Avatar
    Join Date
    Feb 2013
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    Boston, MA
    Posts
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    Squat
    365 lbs x 5 reps PR
    345 lbs x 6 reps PR
    330 lbs x 6 reps

    Front Squat
    195 lbs x 3 reps x 3 sets

    Comments
    -The top set was a 10-lb rep PR (previous PR was last week's). Again, the second set was supposed to be 5 reps, but I did 6 to set another rep PR.
    -My head is pounding, so I just did a few sets of front squats and called it a day.


    __________________

    Weight: 241.6
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

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