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Yesterday's workout:
Squat singles @ 365, 375, 380
2 sets 5 reps jump squats @ 225 (Is it reasonable to expect these to improve my power out of the hole?)
3 sets 5 reps OHP @ 140
5 sets 2 reps clean @ 225
Overhead press always makes my low back really uncomfortable afterwards; it's clearly from the stress of the layback, even though I'm always making sure to keep my abs as tight as possible. Wearing a belt helps a little bit, but not enough. Are there any helpful mental cues to focus on that might eliminate this issue?
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Ahh darn it looks like I'm too late to join in on the WL shoes conversation but here's a pretty nice site that I used for reviews of different shoes. http://wlshoes.com/
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On March 01 2013 01:31 Vitruvian wrote:
Yesterday's workout:
Squat singles @ 365, 375, 380
2 sets 5 reps jump squats @ 225 (Is it reasonable to expect these to improve my power out of the hole?)
3 sets 5 reps OHP @ 140
5 sets 2 reps clean @ 225
Overhead press always makes my low back really uncomfortable afterwards; it's clearly from the stress of the layback, even though I'm always making sure to keep my abs as tight as possible. Wearing a belt helps a little bit, but not enough. Are there any helpful mental cues to focus on that might eliminate this issue?
Usually the abs tight is what helps me. Is your butt tight too? I'd imagine the hip angle is going to matter when it comes to the pressure applying to your lower back and keeping that locked tight should help?
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Went to the gym yesterday.
I'm in love with dips. they're such a fun exercise :D
I also did squat 120kg x 5 :D
I think I hurted myself again, but "popped" my SI joint and I'm feeling fine again. will go again today and do some presses and some power cleans and shit.
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So today was my first day back at the gym in about 2 weeks and I managed to scare the crap out of myself. When I was doing my squats today everything went pretty well until my last rep of my last set. I'm not sure exactly what happened, but basically I stalled about half way up and couldn't move. For some odd reason my first reaction was to take my right arm completely off the bar (wtf?) and it was at this point that I got really scared and the adrenaline kicked in. I somehow managed to jolt up extremely fast (still only 1 arm on the bar) and finish the lift and rack the bar. I then proceeded to take the weights off and rush to the bathroom to nearly vomit :D
Anyways here are the numbers from today's workout:
Squat
5x5 80kg
Bench
5x5 65.7kg
Pull ups
BW 7,7,6
Dips
BW 10,10,8,7,6
D.Bell Curls
3x5
Oh and today I also fell in love with this rowing machine. I did 1000 meters at the end of my workout and it was really fun. I think I am going to use this once or twice a week
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On March 01 2013 02:25 mordek wrote:Show nested quote +On March 01 2013 01:31 Vitruvian wrote:
Yesterday's workout:
Squat singles @ 365, 375, 380
2 sets 5 reps jump squats @ 225 (Is it reasonable to expect these to improve my power out of the hole?)
3 sets 5 reps OHP @ 140
5 sets 2 reps clean @ 225
Overhead press always makes my low back really uncomfortable afterwards; it's clearly from the stress of the layback, even though I'm always making sure to keep my abs as tight as possible. Wearing a belt helps a little bit, but not enough. Are there any helpful mental cues to focus on that might eliminate this issue? Usually the abs tight is what helps me. Is your butt tight too? I'd imagine the hip angle is going to matter when it comes to the pressure applying to your lower back and keeping that locked tight should help?
i use a thumbless grip, i dont know if that will help you, but i think its great
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On March 01 2013 17:06 LovE- wrote:So today was my first day back at the gym in about 2 weeks and I managed to scare the crap out of myself. When I was doing my squats today everything went pretty well until my last rep of my last set. I'm not sure exactly what happened, but basically I stalled about half way up and couldn't move. For some odd reason my first reaction was to take my right arm completely off the bar (wtf?) and it was at this point that I got really scared and the adrenaline kicked in. I somehow managed to jolt up extremely fast (still only 1 arm on the bar) and finish the lift and rack the bar. I then proceeded to take the weights off and rush to the bathroom to nearly vomit :D Anyways here are the numbers from today's workout: Show nested quote +Squat
5x5 80kg
Bench
5x5 65.7kg
Pull ups
BW 7,7,6
Dips
BW 10,10,8,7,6
D.Bell Curls
3x5 Oh and today I also fell in love with this rowing machine. I did 1000 meters at the end of my workout and it was really fun. I think I am going to use this once or twice a week
Do you have safety bars on the rack? Just set them so they're a tad below the bottom of your lift (clanging against them is the worst). If you stall and fail the lift, which happens to everyone at some point unless they're not planning on getting stronger  , you just lower yourself further down than normal so the bar rests on the safety.
@ffg I'm not sure how that helps lower back pain but I'll give a try for kicks anyways! Although I've gotten to a heavy enough weight I have to worry about not losing it forward or backward now... (.75bw)
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I've been squatting in front of a mirror for some months now, and can no longer tell at all if I'm hitting parallel without one. In fact, my form just feels completely shit without it there.
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it alters the angle at which your body is when you're holding the bar a little
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I haven't deadlifted much lately, so it today's lifts were surprisingly nice:
at 78 kg bw:
Deadlift
Warmups (all with double overhand grip)
8x70 kg
5x110 kg
3x150 kg (rep pr with overhand grip )
Worksets
5x170 kg
2x190 kg (rep pr))
4x4 150 kg speed deadlifts (regrip and switch hand over/under positions after each rep)
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Still hurt. Chugging down ibuprofen as often as possible to help with the healing process. Hopefully can lift on Monday
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Hmmm when I use ibuprofen it seems to heal up better, even when I get off of it.
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I usually don't worry about it too much until someone uses words like "chugging"
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not overdosing. Just taking 2 200mg tablets twice a day. But I try to stay off drugs as much as possible so that is chugging for me
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finally got past 25lb dumbbells for ohp. completed 4x5 at 30lbs. also happy that my shoulders are starting to better fit into my shirts. before, my clothes sorta just hung off my shoulders. i still look pretty skinny, but at least theres progress.
also did an 8min mile run for warm up, 3x3 pistols, 5x5 50lb dumbbell rows. 4x10 80lb squats.
chest is still sore from last workout's bench. hope ill recover by sunday to be able to work on dips.
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115kg x3x5 squats (deload from 120)
65kg x 3x5 bench
140kg x 1x5 deadlift.
Really happy witht those. Bench felt relatively easy. Deadlift wasn't hard at all. Squats I don't have a problem with, but I'm fixing some elbow and bar position issues.
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This week's training on the squat:
+ Show Spoiler +2/21/13 123 5,5,5,3,4,5
2/22/13 125 4,3,3,2,2
2/23/13 rest
2/24/13 hungover
2/25/13 125 2,5,3,1,130x1x2
2/26/13 rest
2/27/13 128 1,3,1,1
2/28/13 fs
3/1/13 rest
3/2/13 128 5,4,3,4,1,1
Hit a nice PR set of five with 128kg today. All reps were deep and not much grinding at all. Gonna try 130kg next week! Also, it's been a month since I snatched or c&j anything above 60-70% and I just got up to 60 on the snatch and 85 on the c&j pretty easily. Better technique and stronger legs ftw.
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Good day at the gym, so I ate this in one sitting:
![[image loading]](http://i.imgur.com/upRdQoS.jpg)
Fairly paleo, for literally for 6-8 Japanese people
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^Holy shit that looks fucking amazing. Maybe it's time to bulk......
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EPT
