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On April 03 2013 20:36 infinity21 wrote:
Maybe you associate lifting with your body feeling shitty so you lift better in that state lol. You still totaled 10kg higher so I wouldn't call it a completely shitty day.
Haha yeah i generally lift to feel better so maybe there's something to that :p And yeah 290 is a good total for me (5kg off pr total w/out straps) but i loathe inconsistency in my lifts (i blame my coach/his daughter. I only see her miss ~3 lifts a year).
While i hate only lifting 4 days a week it's doing wonders for my body. little things that usually bother me like my knees/calves/rotator cuff are getting better.
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Wow it's been awhile! Finals and then Spring Break resulted in 2 weeks of no gym. I did some body weight and cardio stuff a few days but that's about it.
Felt good to be back in the gym today even though I only did some bicep/shoulder work. Found out I can do a 1 arm push up (sort of) over spring break as well lol
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reaaaally tired today.
sn 50 70 80 90 95 100 105 110 113 115x 110 110 110 110 and then pulled a pretty good 120 out of my ass somehow lol
cj (exhausted) 50 70 90 100 110 115 120
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04.04.2013
Back Squat
weight sets reps
130 5 5
Overhead Press
weight sets reps
65 5 5
Chin Up
weight sets reps comments
bw 5 4-4-4-4-3 30sec timer
Pendlay Row
weight sets reps
85 3 8
Dip
weight sets reps
bw 1 15
Tied my PR for Dip-reps, which was unexpected. Everything felt good besides Chin Ups. I probably won't be able to train again until monday, which sucks.
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Welp about 2 months on SS, I'm still happy with Squat and DL progress considering that I dropped Squat 20lbs due to pain/ worrying that my form is off. Bench and OHP are pretty bad though:
3x5
Squat 215 (up 40lbs last month, 90 lbs since start)
DL 240 (up 40lbs from last month, 105 lbs since start)
Bench 140 (up 10 lbs, 30 overall)
Press 95... up 5 lbs for whole month, 25 overall. qq
Still haven't read power clean section of the book so im not doing that yet.
Part of the problem is that I'm not eating enough, but still, 5lbs per month for a beginner seems way too slow. Ive added pullups/chinups to the workouts so maybe that will help a bit. Actually I ate pretty well/drank lots of milk the first 2 weeks of March, still no progress
Another problem I ran into is that my adductors hurt a lot during squats as I'm coming up, last 2/3rds of the way. Entire month was like that, form seems ok. I think I found that actually focusing on brining my knees back in as I'm coming up helps a little, as does narrowing stance/pointing toes out less. It's still quite painful and annoying, have another trip coming up so I'll prolly end up taking 2 weeks off from the gym, maybe that will help. Might post in the injury thread about that cause if I have access to a gym there I kinda wanna avoid missing 2 weeks, but that pain is really distracting so I need to do something
I'm also starting to have grip issues during DL, should I use straps or is it too light of a weight to begin using them?
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mile run @8min
pullups - 3x3, ugh i dunno why. biceps feeling really really weak when i was doing those pullups.
db ohp, 35lb 3x5, failed last 2 reps. oh well.
db deadlift - 130lb, 2x5. feeling better on this. it's always good to see improvements in your lifts, but especially for my deadlift. i've been doing stuff like pullups, pushups, dips, situps, etc throughout my life, but i've never worked on the deadlift until a few months ago. my numbers are really off - i can do 5x5 dips at a bodyweight of around 170, but i can only deadlift 130lbs 2x5.
pistols - 4x3.
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iokke - press is always the hardest one. could be a form issue as well.
today:
cj - 50 70 90 100 110 120 125 130 140 145 150 155 158x
sn (lols) - 50 70 90 100
cj was real well, racked everything perfect up to ~140-145 and didn't need belt til 155
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On April 05 2013 08:38 iokke wrote:
Welp about 2 months on SS, I'm still happy with Squat and DL progress considering that I dropped Squat 20lbs due to pain/ worrying that my form is off. Bench and OHP are pretty bad though:
3x5
Squat 215 (up 40lbs last month, 90 lbs since start)
DL 240 (up 40lbs from last month, 105 lbs since start)
Bench 140 (up 10 lbs, 30 overall)
Press 95... up 5 lbs for whole month, 25 overall. qq
Still haven't read power clean section of the book so im not doing that yet.
Part of the problem is that I'm not eating enough, but still, 5lbs per month for a beginner seems way too slow. Ive added pullups/chinups to the workouts so maybe that will help a bit. Actually I ate pretty well/drank lots of milk the first 2 weeks of March, still no progress
Another problem I ran into is that my adductors hurt a lot during squats as I'm coming up, last 2/3rds of the way. Entire month was like that, form seems ok. I think I found that actually focusing on brining my knees back in as I'm coming up helps a little, as does narrowing stance/pointing toes out less. It's still quite painful and annoying, have another trip coming up so I'll prolly end up taking 2 weeks off from the gym, maybe that will help. Might post in the injury thread about that cause if I have access to a gym there I kinda wanna avoid missing 2 weeks, but that pain is really distracting so I need to do something
I'm also starting to have grip issues during DL, should I use straps or is it too light of a weight to begin using them?
Slow press progress isn't that unusual; as long as you aren't stalling on your other lifts, I wouldn't worry about it too much.
Be careful about allowing your knees to cave in while squatting, as that will increase your risk for knee problems later on. What kind of adductor pain are you experiencing? It could be a flexibility issue; do you stretch after workouts?
Try chalk and mixed grip before resorting to straps on deadlift; you want to get as much grip training as possible out of DL. Of course, if even chalk and mixed grip don't help enough, get those straps on. Someone else might also be able to offer some grip exercises...I'm not too familiar with it, unfortunately.
Yesterday's workout:
Squats: 3 sets 5 reps @ 340
Bench press: 3 sets 5 reps @ 225
Deadlift: 2 sets 5 reps @ 410
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Thanks for the tips guys
I stretch after workouts but nothing aimed specifically at adductors. Pre work out i started doing side-to-side lounges (think that's what its called?) to stretch them a bit but I didn't notice any major differences. Ty for the knee tip, I'll avoid doing that.
It's a sharp pain in the adductor area that sometimes feels like it's going down the inside of the leg a little. I think I feel it more on the right side then left. Hurts the most as I'm coming up in the squat. I can feel it a little during DL too but only a little and after having squatted already. Sometimes slight discomfort in the area persists for a few days after the workout, but it doesn't bug me much. As I'm squatting it really get's in the way though.
Maybe it is a flexibility problem because if i bring my knees in or shorten stance, my adductors are less stretched and I do feel less pain. But then shouldn't they be stretched out the most at the bottom of a squat (it doesn't hurt much till I start coming up last two thirds of the way). Going again on Sat, I'll try warming up and stretching a little longer to see if that helps (also got chalkless chalk coming in today for DL  )
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Did strict press, high bar squats, then learning to snatch.
Bloody hell high bar squats are hard. I only did 120kg for sets of 5, now my traps feel buggered and my I'm pretty exhausted. Admittedly I'm new to the movement, but low bar is definitely easier. It didn't feel hard in any particular muscle, but overall the movement was just difficult. Form was easy though.
Being taught to power snatch by a proper coach made it really easy. Lots of fun.
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wed/thur skipped (gave in assignment tho -_- )
friday
squat 90kg 6-6-6
ohp 50kg 7-5-6
pclean 65kg 3, 60kg 3-3-3-3
deadlift 130kg 4
pullup 1-3-3-3-2
curl 15kg 5-5-5
after 4th deadlift rep i suddenly had a feeling of impending doom, like i was about to have a stroke and die. it might have been because i was drinking a lot of caffeine energy drink, combined with blood pressure fucking due to the deadlift. 1-2 hours later i still feel anxious and sick like i might have a stroke still, thoughts of death and dying :/
other than that, everything fine
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On April 06 2013 06:21 FFGenerations wrote:
wed/thur skipped (gave in assignment tho -_- )
friday
squat 90kg 6-6-6
ohp 50kg 7-5-6
pclean 65kg 3, 60kg 3-3-3-3
deadlift 130kg 4
pullup 1-3-3-3-2
curl 15kg 5-5-5
after 4th deadlift rep i suddenly had a feeling of impending doom, like i was about to have a stroke and die. it might have been because i was drinking a lot of caffeine energy drink, combined with blood pressure fucking due to the deadlift. 1-2 hours later i still feel anxious and sick like i might have a stroke still, thoughts of death and dying :/
other than that, everything fine
It's going to be all right man. How'd the squats feel?
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form wasnt great (not awful but not right) coz i should have been stretching those (3) days that i didnt go in. but on the whole im loads more mobile and confident about them. dont feel like im dying now after a few hours of dota
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Small grip Pull-ups
Gewicht reps comments
BW 8 Wide grip
gewicht reps comments
BW+5KG 5 Small grip
gewicht reps comments
BW+5KG 5 Wide grip
gewicht reps comments
BW+10KG 2 Wide grip
gewicht reps comments
BW+15KG 3 PR+Small grip
Trying to focus more on strength with the pull-ups
Dumbell 1-Arm rows
Gewicht reps comments
32.5kg 8 PR
gewicht reps comments
32.5kg 8
gewicht reps comments
32.5kg 8
gewicht reps comments
32.5kg 8
Deadlifts
Gewicht reps comments
80 5
gewicht reps comments
100kg 5
gewicht reps comments
110kg 3 PR + Grip failure!
gewicht reps comments
100kg 5
Dips
Gewicht reps comments
BW+20kg 10
Close Grip bench Press
gewicht reps comments
60kg 11
gewicht reps comments
60kg 10
Skull Crushers
gewicht reps comments
32,5kg 12 PR
gewicht reps comments
32,5kg 11
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On April 05 2013 08:38 iokke wrote:
Welp about 2 months on SS, I'm still happy with Squat and DL progress considering that I dropped Squat 20lbs due to pain/ worrying that my form is off. Bench and OHP are pretty bad though:
3x5
Squat 215 (up 40lbs last month, 90 lbs since start)
DL 240 (up 40lbs from last month, 105 lbs since start)
Bench 140 (up 10 lbs, 30 overall)
Press 95... up 5 lbs for whole month, 25 overall. qq
Still haven't read power clean section of the book so im not doing that yet.
Part of the problem is that I'm not eating enough, but still, 5lbs per month for a beginner seems way too slow. Ive added pullups/chinups to the workouts so maybe that will help a bit. Actually I ate pretty well/drank lots of milk the first 2 weeks of March, still no progress
Another problem I ran into is that my adductors hurt a lot during squats as I'm coming up, last 2/3rds of the way. Entire month was like that, form seems ok. I think I found that actually focusing on brining my knees back in as I'm coming up helps a little, as does narrowing stance/pointing toes out less. It's still quite painful and annoying, have another trip coming up so I'll prolly end up taking 2 weeks off from the gym, maybe that will help. Might post in the injury thread about that cause if I have access to a gym there I kinda wanna avoid missing 2 weeks, but that pain is really distracting so I need to do something
I'm also starting to have grip issues during DL, should I use straps or is it too light of a weight to begin using them?
Do you use chalk on deadlifts? Chalk is a must, I barely pull 300pounds without chalk but 440 with; my hands just get really sweaty fast : / It costs really little and if your gym doesn't like it you could look into liquid chalk or something.
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On April 07 2013 19:12 NeedsmoreCELLTECH wrote:Show nested quote +On April 05 2013 08:38 iokke wrote:
Welp about 2 months on SS, I'm still happy with Squat and DL progress considering that I dropped Squat 20lbs due to pain/ worrying that my form is off. Bench and OHP are pretty bad though:
3x5
Squat 215 (up 40lbs last month, 90 lbs since start)
DL 240 (up 40lbs from last month, 105 lbs since start)
Bench 140 (up 10 lbs, 30 overall)
Press 95... up 5 lbs for whole month, 25 overall. qq
Still haven't read power clean section of the book so im not doing that yet.
Part of the problem is that I'm not eating enough, but still, 5lbs per month for a beginner seems way too slow. Ive added pullups/chinups to the workouts so maybe that will help a bit. Actually I ate pretty well/drank lots of milk the first 2 weeks of March, still no progress
Another problem I ran into is that my adductors hurt a lot during squats as I'm coming up, last 2/3rds of the way. Entire month was like that, form seems ok. I think I found that actually focusing on brining my knees back in as I'm coming up helps a little, as does narrowing stance/pointing toes out less. It's still quite painful and annoying, have another trip coming up so I'll prolly end up taking 2 weeks off from the gym, maybe that will help. Might post in the injury thread about that cause if I have access to a gym there I kinda wanna avoid missing 2 weeks, but that pain is really distracting so I need to do something
I'm also starting to have grip issues during DL, should I use straps or is it too light of a weight to begin using them? Do you use chalk on deadlifts? Chalk is a must, I barely pull 300pounds without chalk but 440 with; my hands just get really sweaty fast : / It costs really little and if your gym doesn't like it you could look into liquid chalk or something.
TBH using straps on a DL is a cheat-y thing to do. If you're taking your grip and lats out of the equation you might as well be doing leg presses. Chalk is the way to go because it simulates ideal conditions on the bar.
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I found a crossfit gym with amazing equipment, but the only downside is that it costs 300$ a month... I'm actually thinking about just sucking it up and do what makes me happy
my current gym is pretty good, except I can't drop the bar overhead =/
not sure if dropping the bar is worth 200$...
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On April 08 2013 00:10 Cambium wrote:
I found a crossfit gym with amazing equipment, but the only downside is that it costs 300$ a month... I'm actually thinking about just sucking it up and do what makes me happy
my current gym is pretty good, except I can't drop the bar overhead =/
not sure if dropping the bar is worth 200$...
What, 300 a month?! you could make your own VERY nice homegym in 10 months time, for 3000 dollar, lol.
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On April 08 2013 00:10 Cambium wrote:
I found a crossfit gym with amazing equipment, but the only downside is that it costs 300$ a month... I'm actually thinking about just sucking it up and do what makes me happy
my current gym is pretty good, except I can't drop the bar overhead =/
not sure if dropping the bar is worth 200$...
300$ a month is like 7.5 times more expensive than my gym membership lol
I would only do it if money means nothing to you/ you're rich
Otherwise save all the money you would save by not going to that gym and build your own lol.
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I think he might have meant per year, not per month. That's an insane amount. My membership for the year is $180.
Although Japan, could be middle of Tokyo or something.
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EPT
