EPTTL Health and Fitness Initiative 2013 - Page 76
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NeedsmoreCELLTECH
Netherlands1242 Posts
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zatic
Zurich15352 Posts
On May 23 2013 03:23 Recognizable wrote: I failed to squat 70 kg, only did 3*4. It's like when I can put on a different plate(25kg) suddenly 2.5 kg's is a lot rofl. To be fair, I was trying to correct my form. My left knee is shaking too much, and as a result I'm pulling more weight with my right leg which has created a bit of an imbalance. The sad part is that a 70 kg squat is probably the 2nd highest squat in this whole gym :') My bench progress is slowing down, can only add 2.5 kg every 2 workouts, I guess it's getting close to my BW. Once I fix my squat that should go up as well. Total chin ups increased by 6 or so. Can almost start adding weight to my Chin ups. In 2 months of SS I wanted to reach the 1RM novice standards but then I would do them 3*5. I only have 1 week left. Standards: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html Deadlift 95 Squat 75 Bench 57.5 OHP 40 3*15 for Pull Ups and Chin Ups I probably won't reach my goals for the OHP(35 right now) and deadlift(70 right now). Understandably as I started both 2 weeks later than the squat and bench. Also, today when I watched my squat from the side I realized I've been doing high bar squats this whole time looooll. I'm such an idiot. The shitty part is that I probably can't low bar squat. When I tried to low bar squat today the pain in my left wrist is just too much. And what wrist did I break 5 years ago severely in 2 places? Yeah, my left one :/ But maybe my grip is just retarded or something, I'll have to watch some Rippetoe. I did have the idea that those couple of low bar squats reps I did were less taxing than the high bar squat. There is nothing wrong with squatting high bar, especially if it feels right for you. You will always have lifts that lag behind your favorite ones. When I started out my OHP was so ridiculously behind everything else. I just kept at it and it became one of my best lifts. Before my injury my press was 62.5 kg (3x5) which is well towards Advanced according to that chart, while my squat never got past Intermediate level and my power clean was barely Novice (I actually press my power clean TT). | ||
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Osmoses
Sweden5302 Posts
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mordek
United States12705 Posts
On May 22 2013 02:10 infinity21 wrote: No, not really. I just did a ton of volume and adjusted my workload based on how I was feeling that day. Sounds good to me, started yesterday  What kind of pull work did you do for your shoulders while you were waiting for your back injury to heal? I was thinking kroc row and inverted barbell row would be two that wouldn't aggravate my SI joint. | ||
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infinity21
Canada6683 Posts
On May 23 2013 20:53 mordek wrote: Sounds good to me, started yesterday What kind of pull work did you do for your shoulders while you were waiting for your back injury to heal? I was thinking kroc row and inverted barbell row would be two that wouldn't aggravate my SI joint.I believe I was doing external rotator cuff work quite extensively but not much pulling for those few weeks. I think kroc rows since I could really only move horizontally without pain. | ||
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hp.Shell
United States2527 Posts
On May 23 2013 14:41 NeedsmoreCELLTECH wrote: GJ hp.Shell, keep it up. It doesn't just get easier after a while, it becomes easy. Thanks. I'm gonna keep posting here for some accountability. Squat Jump----38 | ||
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funkie
Venezuela9376 Posts
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Cambium
United States16368 Posts
 I just realized that I'm only 170 lb haha, I'm so used to seeing my weight in kg, and I thought I was getting fat, then I converted it to lb and realized that I'm doing quite alright!! Re-join us in the blue ranks sir | ||
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Cambium
United States16368 Posts
Intermediate - Yellow (C) Advanced - Blue (B) Elite - Green (A) decaf and dimsum - Olympic (haha, see what I did there?) | ||
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funkie
Venezuela9376 Posts
it's reassuring to lift 120kg with ease, I'm taking it easy, but man, it feels so good to be lifting properly again! I just want to keep myself away from injuries and whatnot! We shall meet again brother! In the ranks of the elite! | ||
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Recognizable
Netherlands1552 Posts
Anyway. I increased my deadlift by 10 kg's(80kg) because I have to reach these goals. My form suffered a tiny bit, but fuck it. Gotta get that 95 kg's. What is your guys opinion on dropping the weight for the deadlift. There seem to be 3 ways to do it: Drop the thing on the floor, make it fall in a controlled manner or lower it very slowly and keep your muscles fully engaged. I've read the most injury's happen when you try to lower it very slowly and I've seen that's the point when my form starts to suffer the most. Thus I am thinking I should make it fall in a controlled manner like powerlifters. What do you guys think? | ||
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Osmoses
Sweden5302 Posts
Except for squats. Preeetty sure I can't do a 130kg squat. Preeetty sure the middle of a cut is not a good time to find out. This coming from a man who just learned the hard way that he is way, waaay below his recommended calorie intake. I stopped counting and just winged it, lost 4lbs in 2 weeks and weak like a schoolgirl. Completely screwed up deadlifts day before yesterday and today I completely bombed the last two reps of front squats. Too stubborn to just leave it though so I did them with the worst form, the absolute worst form imaginable. Last rep I came up like I was doing an interpretive dance of failing erection. Afterwards everything hurt; my knees, lower back, wrists, fingers, pride, everything was fucked. Long story short, I'm lowering all my weights by 5kg and sticking to maintenance. It's friday! | ||
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funkie
Venezuela9376 Posts
On May 25 2013 04:31 Osmoses wrote: AH-HAH, that chart is for 1RM, not for reps! I'm intermediate, suck it! Except for squats. Preeetty sure I can't do a 130kg squat. Preeetty sure the middle of a cut is not a good time to find out. This coming from a man who just learned the hard way that he is way, waaay below his recommended calorie intake. I stopped counting and just winged it, lost 4lbs in 2 weeks and weak like a schoolgirl. Completely screwed up deadlifts day before yesterday and today I completely bombed the last two reps of front squats. Too stubborn to just leave it though so I did them with the worst form, the absolute worst form imaginable. Last rep I came up like I was doing an interpretive dance of failing erection. Afterwards everything hurt; my knees, lower back, wrists, fingers, pride, everything was fucked. Long story short, I'm lowering all my weights by 5kg and sticking to maintenance. It's friday! You can do a 130kg with ez. If I can go in a 3month injury break, return to the gym, hit 120kg in my third gym session, and second squat session, then YOU CAN LIFT 130KG WITH EASE. Believe me, I know! | ||
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Osmoses
Sweden5302 Posts
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zatic
Zurich15352 Posts
On May 25 2013 16:50 Osmoses wrote: Well thanks to that chart I'm gonna have to find out, at some point. I never really cared about 1RMs before, but if it's on a chart? Sheeeeeiiit. I just use the same chart for my 3x5s ... | ||
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Recognizable
Netherlands1552 Posts
Same, aren't we ballers?! | ||
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hp.Shell
United States2527 Posts
Day 4 (Day 3 5.23.13) Squat Jump----22 Good news for today. I didn't have to take 20-30 minutes to rest afterward. | ||
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Osmoses
Sweden5302 Posts
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funkie
Venezuela9376 Posts
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NeedsmoreCELLTECH
Netherlands1242 Posts
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