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Chin ups
BW only (Forgot bag for weights) 5-5-5-5
Pulldown
90 x 8
100 x 8
110 x 8
Seated Press
65 lbs, 5-5-5
Lateral Raises (DBs)
20 x 8
15 lbs, 8-8
Standing Calves
100 x 18
100 x 17
100 x 15
Side Bents
25 lb plate, 10-10-10
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Not sure how I feel about the side bents; may replace them and may not. Anybody have personal experience with them?
And the lateral raises. Good lord do I hate my form on this... It doesn't feel right at all. Even watched a Wojo video a few times. I dunno, I'll still give em a shot next week, see how they feel.
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Get up from possibly the greatest nap of all time. Am starving. Go to the fridge to finish the meat that I cooked last night. It's all gone WTF. try to get some milk from the outside fridge. Ir's all gone . worst day ever =(
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On June 17 2011 08:42 sJarl wrote:lolol I love it when you go to a restaurant with a friend an your order is big enough to think that the waiter thinks it for both of you... 
Haha once I was at the all you can eat pizza place and this body builder came in and got:
6 pizzas stacked on one plate. With one piece missing from each pizza in the same place so there was a column of space. Filled up the space with about 10 hard boiled eggs. Finished the whole meal before I finished my meal of 7 pizza slices. Beast!
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On June 17 2011 09:08 sc4k wrote:Show nested quote +On June 17 2011 08:42 sJarl wrote:lolol I love it when you go to a restaurant with a friend an your order is big enough to think that the waiter thinks it for both of you... Haha once I was at the all you can eat pizza place and this body builder came in and got: 6 pizzas stacked on one plate. With one piece missing from each pizza in the same place so there was a column of space. Filled up the space with about 10 hard boiled eggs. Finished the whole meal before I finished my meal of 7 pizza slices. Beast!
Haha sounds like a super cheat day after a competition... except for the eggs. Now I'm not sure
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On June 16 2011 21:04 eshlow wrote:Show nested quote +On June 16 2011 14:32 phyre112 wrote:
Ate pizza last night and a subway sub on 9-grain bread today for lunch, then another bit of pizza for dinner; Was feeling nauseous from when I woke up (7 am) until about noon. Subsided into a terrible stomach ache until 3 or 4, then it went away. Currently (2am) unable to sleep; extremely bothered by my allergies, feeling severe heartburn, pains in my knee, and a headache. All things that used to very commonly bother me, but since I'd been avoiding grains hadn't been a problem for a few months. Besides having woken up early this morning, this is the only change in my daily routine.
Going back to paleo kthx. Yeah dude if you do have to eat bread stick with white bread. Yeah, it's mostly sugar/glucose but at least you don't get a dose of grains with the sugar. If you've been off grains for a while they tend to screw you up pretty bad if you start eating them again as you now know....
Stop blowing my mind @____@
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started my 5K IU vitamin D a day
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should they be spaced out throughout the day (ideally)?
mine are little white tabs, no colored plastic coat so they are fast release?
mighta been said already in article but i read it so long ago
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On June 17 2011 08:18 Groko wrote:Show nested quote +On June 16 2011 12:36 AoN.DimSum wrote:
Where are your flexibility issues? shoulders, ankles, hips or all the above? I think its my ankles and hips. The thing is I can squat deep perfectly fine but with the bar over my head my hips and ankles just dont want to be flexible. Anways wont be able to lift for 1-2 weeks will post back here later. Thanks for the help!
Actually that sounds like shoulder flexibility problems. Shoulder dislocations are good for stretching. I would work in overhead squats and snatch balance. Also try behind the neck press with snatch grip and also try sots press with snatch grip. Sots press is pressing the barbell when you are sitting in the squat position. Just remember to stay on your heels while trying to press. Maybe I wouldnt try this right away but eventually you can work up to it.
Probably eshlow has more input on this subject so hopefully he will comment  .
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Got to lift today; finally think I've broken through to my family, my mom has stopped talking about how she "really needs to lose weight", and actually committed to going to the gym with me regularly, every other day of the week. She is a teacher, meaning she's on summer vacation too in one week, but still. Win.
Did squats @145; I think I've been neglecting the negative portion of those waaaay too much, so I really focused on controlling that part of the motion, and slowing it down as much as possible. Tried to climb up a flight of stairs just now. Trembling in my quads. <3. Also did some deadlifts, up to 205 now, 2 sets of 5. Still great form, even doing it after squats. I swear this is the lift I'm built for the most of anything. Should be no problem to work back up to the 260 I was at, and I don't see myself having form problems (or knee problems) this time around.
Bench was heavy, but I'm still improving my form every time I lift and I think it's going well. Should be able to get through my plateau here this time around too.
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I'm obsessed with squats. I'm considering going 2 times a day to the gym so I can squat more =/
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On June 17 2011 11:39 GoTuNk! wrote:
I'm obsessed with squats. I'm considering going 2 times a day to the gym so I can squat more =/
I feel faint just reading your post. Squats are some of the most frightening and horrifying experiences in my adult life. Give me a happy bench press or weighted dip any day. Just contemplating squats for too long makes me want to lie down.
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On June 17 2011 10:50 AoN.DimSum wrote:Show nested quote +On June 17 2011 08:18 Groko wrote:On June 16 2011 12:36 AoN.DimSum wrote:
Where are your flexibility issues? shoulders, ankles, hips or all the above? I think its my ankles and hips. The thing is I can squat deep perfectly fine but with the bar over my head my hips and ankles just dont want to be flexible. Anways wont be able to lift for 1-2 weeks will post back here later. Thanks for the help! Actually that sounds like shoulder flexibility problems. Shoulder dislocations are good for stretching. I would work in overhead squats and snatch balance. Also try behind the neck press with snatch grip and also try sots press with snatch grip. Sots press is pressing the barbell when you are sitting in the squat position. Just remember to stay on your heels while trying to press. Maybe I wouldnt try this right away but eventually you can work up to it. Probably eshlow has more input on this subject so hopefully he will comment .
Needs to hit up mobilitywod for the ankles/hips
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lol looks a lot to how I train in terms of frequency, but i'll prolly injure myself going "MAX" so many times a week. I've always been a fanatic of training 5 days a week with plenty of rest/avoid fatigue and extreme cycling. I wanna compete in 75kg weight class so I don't have to worry about building more muscle (I'm at 75kg, prolly 14-15% bf which I should definetately fix).
Anyways, I've always been an avid deadlifter but since I hurt my wrist bench pressing on the competition I'd decided to squat (I was basically neglecting it before).
I've been adding 20pounds every week to my squat 5RM, but i'm switching to 20 pounds every 2 weeks from this week as last friday was kinda hard.
The thing is i'm completely obsesed with powerlifting as of late. My next competition is in november and my goal is to squat 3 times my body weight (225kg). I did 185kg deadlift with a month of practice, so I'm sure I can bump it when I can start practicing again.
I bought a scale so I can weight myself every morning and evaluate the effects of food/and working out of the day.
About BP i dont really care now as It gotta fix my wrist first (pull ups, kettlebell get ups, kettlebell clean & press, bench press seems to be the way).
lol this turned out longer than I expected. Training log since I returned to training, i'm convinced it is fucking important to write down everything u do at the gym)
I'm looking for good books about powerlifting, anyone got suggestions?
https://spreadsheets.google.com/spreadsheet/ccc?key=0Ag04d7QKS7jwdE1xVFJ4RTc3c1NoRU5tZnVpVWJDS1E&authkey=CLLQu6YK&hl=es#gid=0
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Er, I assume this is only for the very advanced lifters, like those doing 200+kg for sets of five?
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well its based on your numbers, it seems helpful since the master lifters (35+ years old) feel better when squatting everyday. Basically its maxing for the day. If you grind or miss, then you stop. It is based on how you feel so you can go heavier or lighter each workout.
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thedeadhaji
39489 Posts
3.5 months on SS with a decently high calorie / high protein diet, my lifts are up like 60% in weight.
Seriously debating whether to start cutting.
Current lifts:
Squat: 315lbs
DL: 350lbs
OHP: 120lbs
Bench: 215lbs
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On June 17 2011 08:45 Catch wrote:
Chin ups
BW only (Forgot bag for weights) 5-5-5-5
Pulldown
90 x 8
100 x 8
110 x 8
Seated Press
65 lbs, 5-5-5
Lateral Raises (DBs)
20 x 8
15 lbs, 8-8
Standing Calves
100 x 18
100 x 17
100 x 15
Side Bents
25 lb plate, 10-10-10
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Not sure how I feel about the side bents; may replace them and may not. Anybody have personal experience with them?
And the lateral raises. Good lord do I hate my form on this... It doesn't feel right at all. Even watched a Wojo video a few times. I dunno, I'll still give em a shot next week, see how they feel.
From what I read it's better not to do weighed stuff for your obliques because if they grow too much it'll give you a big waist and ruin your V-taper. Although 25lbs isn't much it's not really a necessary exercise so you could probably do without em.
With lateral raises it's mainly just keep a small bend in your elbows so you don't stress your elbows too much and keep the dumbbell tilted slightly forward.
If you want a fun shoulder workout btw try this;
3 sets of
12-15 reps lateral raise
12-15 reps front raise
12-15 reps shoulder press
with no rest in between (superset) and the same dumbbells, so start with something you can just do 12-15 reps lat raise with. You're gonna laugh when you can hardly shoulder press those tiny weights you use for laterals
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i cant believe it, sc4k sometimes goes to my gym
what the hell, world
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EPT
