On May 08 2011 07:29 Malinor wrote: Squat: 167,5kgx3x5 Deadlift: 175kgx5 P.Clean: 50kgx3x3
Last rep on Squats was dangerous... cannot believe I went for it. Deadlift was hard as well, this was definitely my last 10lb increase. But there is still some left in the SS-tank. Very satisfied with the Cleans. Hook-grip felt good and I touched my thighs on every rep, which means I pulled close enough to my body. But I still pull too much with my arms.
No homo, but what are your stats? You must be a giant or something...
On May 08 2011 07:29 Malinor wrote: Squat: 167,5kgx3x5 Deadlift: 175kgx5 P.Clean: 50kgx3x3
Last rep on Squats was dangerous... cannot believe I went for it. Deadlift was hard as well, this was definitely my last 10lb increase. But there is still some left in the SS-tank. Very satisfied with the Cleans. Hook-grip felt good and I touched my thighs on every rep, which means I pulled close enough to my body. But I still pull too much with my arms.
No homo, but what are your stats? You must be a giant or something...
Well, I am fat, there is unfortunately no other way to put it. I cannot tell you how much I weigh because I don't know. By now I happen to believe that scales are useless. FitDay is better^^
I am 5'11 (1.80cm). At least it's safe to say that I am a pretty fit fat guy, I have done sports all my life.
As soon as I got home from today's workout, I passed out on the floor. It was the hardest that I had ever pushed my body in quite some time.
The good news, however, was I finished all of my sets at the gym and even hit some PRs in squat and overhead press. I guess I don't have to reset after all!
Squat: 3 sets of 5 reps at 205lbs (struggled on 4th and 5th reps last two sets) Overhead press: 3 sets, 5 reps at 95lbs (struggled 4th and 5th reps last set) Wide-grip Pullups (with 10lb DB tucked between feet): 15 reps, 10 reps, 8 reps
I think there's only so much stress that my body can take from squatting and pressing such heavy weights for my size, but we'll see if I can recover in time for Monday's workout. I'm planning on squatting 205 again and going for PR in bench at 145. Chinups are easier for me than pullups due to the bicep involvement, but we'll see how it goes!
After 16 weeks of Rippetoe, me and my training buddy switched to a 3 day split similar to this one:
Weighted Dips/Barbell Incline Bench Press - 5 x 3-6 Bent Over Rows/Weighted Chin-ups - 3 x 6-8 Barbell Close-Grip Bench Press/Barbell Skull Crushers - 3 x 8-12 Dumbbell/Barbell Curls - 3 x 8-12 Weighted Crunches/Weighed Hanging Leg Raises - 3 x 8-12
Lower:
Barbell Low Box Squats/Sumo Deadlifts - 5 x 3-6 Dumbbell Split Squats/Dumbbell Lunges - 3 x 8-15 Reverse Hyper Extensions/Good Mornings - 3 x 8-15 Cable Woodchoppers/Side Bends - 3 x 8-12
Most of the exercises are going pretty well, but I'm having trouble with my flexibility with the good mornings. Is it just the fact that I've never done the exercise before, and my hammies need to stretch a bit, or are there more stretching exercises I can do to improve? If anyone knows, thanks for the info.
Also tried new PR with bench friday, 67 kg (~150 lbs) @ 1.82m, 67 kg bodyweight. I can now bench my bodyweight, yay!
On May 08 2011 09:17 Doctorbeat wrote: After 16 weeks of Rippetoe, me and my training buddy switched to a 3 day split similar to this one:
Weighted Dips/Barbell Incline Bench Press - 5 x 3-6 Bent Over Rows/Weighted Chin-ups - 3 x 6-8 Barbell Close-Grip Bench Press/Barbell Skull Crushers - 3 x 8-12 Dumbbell/Barbell Curls - 3 x 8-12 Weighted Crunches/Weighed Hanging Leg Raises - 3 x 8-12
Lower:
Barbell Low Box Squats/Sumo Deadlifts - 5 x 3-6 Dumbbell Split Squats/Dumbbell Lunges - 3 x 8-15 Reverse Hyper Extensions/Good Mornings - 3 x 8-15 Cable Woodchoppers/Side Bends - 3 x 8-12
Most of the exercises are going pretty well, but I'm having trouble with my flexibility with the good mornings. Is it just the fact that I've never done the exercise before, and my hammies need to stretch a bit, or are there more stretching exercises I can do to improve? If anyone knows, thanks for the info.
Also tried new PR with bench friday, 67 kg (~150 lbs) @ 1.82m, 67 kg bodyweight. I can now bench my bodyweight, yay!
I'm on week 10 of Practical Programming and my weights are still going up; just curious as to why you'd stop at 16 weeks?
And good mornings are a bitch, but they give you some crazy hammy pains when you wake up the next day. Any exercise or stretching that will help you with flexibility should make the exercise much easier for you, as well as constant repetition and maintaining proper form.
And congrats on the PR! Is that your 1RM or a set of X reps?
On May 08 2011 09:17 Doctorbeat wrote: After 16 weeks of Rippetoe, me and my training buddy switched to a 3 day split similar to this one:
Weighted Dips/Barbell Incline Bench Press - 5 x 3-6 Bent Over Rows/Weighted Chin-ups - 3 x 6-8 Barbell Close-Grip Bench Press/Barbell Skull Crushers - 3 x 8-12 Dumbbell/Barbell Curls - 3 x 8-12 Weighted Crunches/Weighed Hanging Leg Raises - 3 x 8-12
Lower:
Barbell Low Box Squats/Sumo Deadlifts - 5 x 3-6 Dumbbell Split Squats/Dumbbell Lunges - 3 x 8-15 Reverse Hyper Extensions/Good Mornings - 3 x 8-15 Cable Woodchoppers/Side Bends - 3 x 8-12
Most of the exercises are going pretty well, but I'm having trouble with my flexibility with the good mornings. Is it just the fact that I've never done the exercise before, and my hammies need to stretch a bit, or are there more stretching exercises I can do to improve? If anyone knows, thanks for the info.
Also tried new PR with bench friday, 67 kg (~150 lbs) @ 1.82m, 67 kg bodyweight. I can now bench my bodyweight, yay!
Why are you changing from SS @ 67 kg bodyweight? You're not eating enough.
On May 08 2011 09:17 Doctorbeat wrote: After 16 weeks of Rippetoe, me and my training buddy switched to a 3 day split similar to this one:
Weighted Dips/Barbell Incline Bench Press - 5 x 3-6 Bent Over Rows/Weighted Chin-ups - 3 x 6-8 Barbell Close-Grip Bench Press/Barbell Skull Crushers - 3 x 8-12 Dumbbell/Barbell Curls - 3 x 8-12 Weighted Crunches/Weighed Hanging Leg Raises - 3 x 8-12
Lower:
Barbell Low Box Squats/Sumo Deadlifts - 5 x 3-6 Dumbbell Split Squats/Dumbbell Lunges - 3 x 8-15 Reverse Hyper Extensions/Good Mornings - 3 x 8-15 Cable Woodchoppers/Side Bends - 3 x 8-12
Most of the exercises are going pretty well, but I'm having trouble with my flexibility with the good mornings. Is it just the fact that I've never done the exercise before, and my hammies need to stretch a bit, or are there more stretching exercises I can do to improve? If anyone knows, thanks for the info.
Also tried new PR with bench friday, 67 kg (~150 lbs) @ 1.82m, 67 kg bodyweight. I can now bench my bodyweight, yay!
Why are you changing from SS @ 67 kg bodyweight? You're not eating enough.
Warmed up in the squat rack, worked up to 285lbs. Did 285lbs x 5, but my middle back felt really really really tight, to the point where I knew it would be a bad idea to do the other sets.
Moved onto bench, and 185lbs: 3x5 relatively easily. First session after changing my form dramatically after watching "SYTYCB", during the first two sets, I don't think my elbows quite reached the bench - got some more work to do on my form obviously.
My back was feeling a little better, so moved over to some weird stretching contraption (just a bunch of metal pipes welded together lol - I wonder how much they sell this POS for), then did some reverse hypers.
By this point by back was feeling pretty decent so I decided to go back to the squat rack. Somehow I had massive issues getting the bar off the rack, when I realized that the bar was probably one notch too high. Lowered the bar, and got the remaining two sets of 5 out - it was pretty straightforward.
I have a bad habit in my squat - when I come up, and reach near the top, my spine angle "pops up" instead of maintaining the forward lean and butt-protrusion. Pretty sure this will lead to injury unless I fix it.
Then worked up to 325lbs for deadlift. It was really tough to keep my right hand grip in tact Lost some skin on my right palm but w/e...
On May 08 2011 07:57 sawedust wrote: As soon as I got home from today's workout, I passed out on the floor. It was the hardest that I had ever pushed my body in quite some time.
The good news, however, was I finished all of my sets at the gym and even hit some PRs in squat and overhead press. I guess I don't have to reset after all!
Squat: 3 sets of 5 reps at 205lbs (struggled on 4th and 5th reps last two sets) Overhead press: 3 sets, 5 reps at 95lbs (struggled 4th and 5th reps last set) Wide-grip Pullups (with 10lb DB tucked between feet): 15 reps, 10 reps, 8 reps
I think there's only so much stress that my body can take from squatting and pressing such heavy weights for my size, but we'll see if I can recover in time for Monday's workout. I'm planning on squatting 205 again and going for PR in bench at 145. Chinups are easier for me than pullups due to the bicep involvement, but we'll see how it goes!
On May 08 2011 07:57 sawedust wrote: As soon as I got home from today's workout, I passed out on the floor. It was the hardest that I had ever pushed my body in quite some time.
The good news, however, was I finished all of my sets at the gym and even hit some PRs in squat and overhead press. I guess I don't have to reset after all!
Squat: 3 sets of 5 reps at 205lbs (struggled on 4th and 5th reps last two sets) Overhead press: 3 sets, 5 reps at 95lbs (struggled 4th and 5th reps last set) Wide-grip Pullups (with 10lb DB tucked between feet): 15 reps, 10 reps, 8 reps
I think there's only so much stress that my body can take from squatting and pressing such heavy weights for my size, but we'll see if I can recover in time for Monday's workout. I'm planning on squatting 205 again and going for PR in bench at 145. Chinups are easier for me than pullups due to the bicep involvement, but we'll see how it goes!
nice pullups!!
Thanks Lats are starting to grow, it's quite a noticeable difference from when I first started working out.
As far as the deadlift goes, what's everyone's stance on using straps? Deads are the only exercise in which I use the straps; I would rather focus on having proper form than having to worry about my hands and grip.
Seeing as how I won't be entering any power or weightlifting competitions at any time in my future, is it okay to use straps in this manner?
If so, maybe you could invest in a good pair Haji, it might help you out too Hope your hand heals fast!
Don't use straps if possible... it works grip strength and grip strength helps overall strength (and by extension muscle mass if that's what you're after).
Overgrip all the time and if you really need it then use mixed grip. If you can lift more than you can hold then do some grip work at the end of your workouts too
I know this video was posted a few pages back but it's worthy of a repost for the sake of example. I worked on power cleans Friday and I have to say this video is responsible for correcting sooooo much of my form in one session. For whatever reason that little exercise suddenly made me realize what I should be doing in order to power clean effectively. Specifically, it helped me understand the full hip extension movement and how to catch the bar into the rack position.
I used to always end up with my legs super wide. I was able to fix that up no problem. I still keep my elbows very close to each other in the rack position though. I can keep them straight but for whatever reason I feel like the bar rests better when my elbows are close together. Why is that?
Either way my powercleans felt great and I can't wait to do them again. I gotta wait all the way until Wednesday though
edit:/ Oyeah forgot to mention that I attempted my first "barefoot" 5k today. My friend has been trying to work himself up to that distance and this was his first time attempting the full 5k. So I actually wound up walking a portion of it to yell at him and train him. But it's still the largest distance I've run so far in my 5-finger shoes.
Elbows should be about shoulder width.... if you don't get them up high enough they might feel better out or in more. At shld height they shojuld be more comfortable about shoulder width
EPT
Lost some skin on my right palm but w/e...
