Today I did the CrossFit warmup before my workout. As promised of CrossFit stuff in general, it looked easy on paper, but I was sweating and out of breath by the end of the 2nd round (of 3 total). Anyway, I think I'm going to make it a habit to start off with the CrossFit warmup. It'll be a step towards building a better conditioning base and, eventually, moving to doing the CrossFit WOD and maybe one lift afterwards.
B
Front Squat
5 x 205
2 x 205
3 x 205
4 x 205
2 x 205
10 x 135
Overhead Press
2 x 5 x 130
2 x 4 x 130
3 x 130
Bent Over Barbell Row
5 x 5 x 165
Dips
4 x 5 x 165
4 x 165
Pull-down crunch
(sets of 10) 72, 96, 120, 144, 156, 168
Front Squats, like Squats yesterday, were disappointing. It's frustrating to suck when I know I can do better than this. Looks like deload here, too. 195 on Squats and 175 on Front Squats, then hopefully moving up quickly.
Overhead Press actually regressed from last time, too. It would be easy to blame my sub-par performance on being tired from the warmup. But no excuses. 5 x 5 next time. Period.
Did a bit better on Bent Over Barbell Row. Still need to get the form down, and focus on getting the bar all the way up to my chest.
Dips were good, and I might have been able to get the last one if I'd just pushed a little harder. ARGH. Frustrating workout overall. I'll get it next time.
Tuesday, October 30, 2007
Monday, October 29, 2007
Training 10-29-07
A
Squat
5 x 235
4 x 235
5 x 225
4 x 225
3 x 225
15 x 135
Incline Bench Press
5 x 5 x 175
Deadlift
5 x 135
5 x 185
5 x 225
5 x 275
3 x 325
Pullups (overhand)
5 x 5 x 35
Overhead Walks
5 x 2 lengths x 60
Time to admit that I need to deload on Squats. Down to 195 next time, then work back up.
All the benches were taken today, including any and all freestanding flat benches that we could've moved to the power rack or used for dumbbell press. Incline felt good, though. I used some of the tips for bench from Starting Strength -- shoulders back and together, press with feet, set the grip with the thumb, etc.
Was hoping to get 4 reps of 325 on Deadlift today, but no such luck. The mixed grip felt more lopsided than it did last week. Next time I'll top out with 2 sets of 275 -- all the stuff I've been reading seems to suggest that going heavy on Deadlift twice in a week is a bad idea.
Pullups were strong. Keeping the hands at about shoulder-width stops the elbows from hurting with the overhand grip. 40 lbs underhand next time.
Token Asian Roommate and I alternated on the Overhead Walks. I walked across the cardio studio and back, then when I got back to the start point, he went. When he got back, I went, etc. This was a great exercise, but I need to move up to 70 or 80 lbs next time.
Squat
5 x 235
4 x 235
5 x 225
4 x 225
3 x 225
15 x 135
Incline Bench Press
5 x 5 x 175
Deadlift
5 x 135
5 x 185
5 x 225
5 x 275
3 x 325
Pullups (overhand)
5 x 5 x 35
Overhead Walks
5 x 2 lengths x 60
Time to admit that I need to deload on Squats. Down to 195 next time, then work back up.
All the benches were taken today, including any and all freestanding flat benches that we could've moved to the power rack or used for dumbbell press. Incline felt good, though. I used some of the tips for bench from Starting Strength -- shoulders back and together, press with feet, set the grip with the thumb, etc.
Was hoping to get 4 reps of 325 on Deadlift today, but no such luck. The mixed grip felt more lopsided than it did last week. Next time I'll top out with 2 sets of 275 -- all the stuff I've been reading seems to suggest that going heavy on Deadlift twice in a week is a bad idea.
Pullups were strong. Keeping the hands at about shoulder-width stops the elbows from hurting with the overhand grip. 40 lbs underhand next time.
Token Asian Roommate and I alternated on the Overhead Walks. I walked across the cardio studio and back, then when I got back to the start point, he went. When he got back, I went, etc. This was a great exercise, but I need to move up to 70 or 80 lbs next time.
Friday, October 26, 2007
Training 10-26-07
The haunted house yesterday was pretty fun, actually. Not really scary at all. It was well set up, but all of the actors were high school kids and on average they probably weighed 130 lbs. A few of them were really good at hiding around corners or behind posts and jumping out and surprising you, though.
A
Squats
5 x 235
2 x 235 (failure on 3. Now I'm pissed)
5 x 225
5 x 230
5 x 235
Jump Squats
3 x 10 x 135
Bench Press
5 x 5 x 220
Speed Bench
1 x 15 x 135
Deadlift
5 x 135
5 x 185
5 x 225
5 x 275
3 x 325 PR!
Pullups (underhand)
5 x 5 x 35
6 with bodyweight (fast as possible)
Overhead Walks
5 x failure x 60
Second workout in a row that I've failed on 235 lb Squats. The Lucas was angry. The weird thing is that I got 5 reps of the same weight 3 sets later. I think I need to do some auxiliary work to help out the squat speed, hence the Jump Squats directly afterwards. Contrary to the name, you don't actually jump. You just push up as fast as possible, as if you were trying to jump (if the weight is too light, you'll actually end up jumping sometimes).
Bench Press is starting to get challenging. 225 next time. To keep with the speed theme, I did a set of Speed Bench afterwards. Similar to Jump Squat, you basically try to throw the weight up as fast as possible.
I decided to try a new approach to Deadlift, working up to a single heavy set instead of doing 3 sets of 5. 315 is good enough to be my first PR on Deadlift! I had to use a mixed grip on the last set. It markedly improved my strength -- not having to worry about grip slipping helps a lot on the heavy sets. I think I'll continue to use the mixed grip on the top heavy set going forward. Try for 4 with 315 next time.
I feel stronger with underhand pullups than I do with overhand, and they place less stress on my elbows. I'll use 35 lbs next time again for the overhand.
Overhead Walks are exactly what they sound like. I took two 30 lb dumbbells and walked back and forth in the cardio studio at the gym while holding them overhead. I walked until I felt like I couldn't hold them any more -- either 2 or 3 trips across the studio this time.
A
Squats
5 x 235
2 x 235 (failure on 3. Now I'm pissed)
5 x 225
5 x 230
5 x 235
Jump Squats
3 x 10 x 135
Bench Press
5 x 5 x 220
Speed Bench
1 x 15 x 135
Deadlift
5 x 135
5 x 185
5 x 225
5 x 275
3 x 325 PR!
Pullups (underhand)
5 x 5 x 35
6 with bodyweight (fast as possible)
Overhead Walks
5 x failure x 60
Second workout in a row that I've failed on 235 lb Squats. The Lucas was angry. The weird thing is that I got 5 reps of the same weight 3 sets later. I think I need to do some auxiliary work to help out the squat speed, hence the Jump Squats directly afterwards. Contrary to the name, you don't actually jump. You just push up as fast as possible, as if you were trying to jump (if the weight is too light, you'll actually end up jumping sometimes).
Bench Press is starting to get challenging. 225 next time. To keep with the speed theme, I did a set of Speed Bench afterwards. Similar to Jump Squat, you basically try to throw the weight up as fast as possible.
I decided to try a new approach to Deadlift, working up to a single heavy set instead of doing 3 sets of 5. 315 is good enough to be my first PR on Deadlift! I had to use a mixed grip on the last set. It markedly improved my strength -- not having to worry about grip slipping helps a lot on the heavy sets. I think I'll continue to use the mixed grip on the top heavy set going forward. Try for 4 with 315 next time.
I feel stronger with underhand pullups than I do with overhand, and they place less stress on my elbows. I'll use 35 lbs next time again for the overhand.
Overhead Walks are exactly what they sound like. I took two 30 lb dumbbells and walked back and forth in the cardio studio at the gym while holding them overhead. I walked until I felt like I couldn't hold them any more -- either 2 or 3 trips across the studio this time.
Thursday, October 25, 2007
Training 10-25-07
I've agreed to go to a haunted house with a friend tonight. I'm not sure what to think -- I scare easily in movies but can handle more gross/gory stuff in real life than most. I'm not quite sure where this experience will fall along the real life/movie spectrum, and I haven't been to a haunted house since I was in middle school. This should be interesting.
B
Front Squat
5 x 5 x 205
Overhead Press
3 x 5 x 130
2 x 4 x 130
Bent Over Barbell Row
3 x 5 x 165
4 x 165
5 x 165
Dips
5 x 5 x 70
Seated Cable Crunches
4 x 5 x 96
15 x 60
Spinal Decompression Hangs
2 x 30 sec
5 x 20 sec
Front Squat from was ok. Really need to focus on staying back over my hips and pushing from the heels. I bent forward on 3-4 reps, so 205 again next time and fix it.
The narrower grip and squeezing the glutes makes Overhead Press much better. I'm about back to where I was before hurting myself, and I think I'll be able to progress pretty quickly. Hopefully a full 5 sets with 130 next time!
Form is best on Bent Over Barbell Row when I really focus on pulling with the shoulder blades from the bottom of the movement. 165 until I can do that consistently.
Dips felt strong. I had to struggle a bit for that 5th rep on the 4th and 5th sets, but I got it so I'm up to 75 lbs next time.
Seated Cable Crunches are where you sit backwards on the Lat Pull-down machine, hold the bar behind your neck and pull down with your toso like a sit-up. They're a good exercise because you have to pull hard all the way through the motion, as opposed to a sit-up, where the movement gets easier towards the top because you're moving the weight vertically instead of horizontally. I need to strengthen my core to help out with Squats, so I should do these more often.
Couldn't hang as long on Spinal Decompression Hangs. Disappointing. I'll just keep at it, though, and it should improve.
B
Front Squat
5 x 5 x 205
Overhead Press
3 x 5 x 130
2 x 4 x 130
Bent Over Barbell Row
3 x 5 x 165
4 x 165
5 x 165
Dips
5 x 5 x 70
Seated Cable Crunches
4 x 5 x 96
15 x 60
Spinal Decompression Hangs
2 x 30 sec
5 x 20 sec
Front Squat from was ok. Really need to focus on staying back over my hips and pushing from the heels. I bent forward on 3-4 reps, so 205 again next time and fix it.
The narrower grip and squeezing the glutes makes Overhead Press much better. I'm about back to where I was before hurting myself, and I think I'll be able to progress pretty quickly. Hopefully a full 5 sets with 130 next time!
Form is best on Bent Over Barbell Row when I really focus on pulling with the shoulder blades from the bottom of the movement. 165 until I can do that consistently.
Dips felt strong. I had to struggle a bit for that 5th rep on the 4th and 5th sets, but I got it so I'm up to 75 lbs next time.
Seated Cable Crunches are where you sit backwards on the Lat Pull-down machine, hold the bar behind your neck and pull down with your toso like a sit-up. They're a good exercise because you have to pull hard all the way through the motion, as opposed to a sit-up, where the movement gets easier towards the top because you're moving the weight vertically instead of horizontally. I need to strengthen my core to help out with Squats, so I should do these more often.
Couldn't hang as long on Spinal Decompression Hangs. Disappointing. I'll just keep at it, though, and it should improve.
Tuesday, October 23, 2007
Training 10-23-07
Back at home today. Back to work, too, which is unfortunate. But the weather's turned cool -- 40 degrees at sunrise tomorrow! It's a nice change of pace, but I know that after a week or two of this I'll be ready for summer again.
A
Squat
5 x 235
2 x 235 (fail on 3)
3 x 5 x 225
Bench Press
5 x 5 x 215
Deadlift
3 x 5 x 265
Pullups (overhand)
2 x 5 x 35
3 x 4 x 35
Weighted Decline Situps
4 x 10 x 35 (plate on chest)
The ego got impatient with my Squat advancement and decided to try 235. First set was actually pretty good. I like the lower bar placement on my shoulders, and keeping my feet a bit closer together and making sure I break with my hips (hips move first, not knees) helps on form. I think I'll try 235 again next time.
Bench Press was solid, but my right wrist (been bad for a while), shoulder (tweaked it yesterday when stretching, I think) and elbow (stuck between bad wrist and bad shoulder) all ached a bit. If my shoulder feels better next time, move up to 220.
Deadlift form felt better today, but I don't want to rush it. 265 again next time. On the plus side, I felt like I got a lot of work in and it was the best Deadlift session I've had thus far.
Using the dip belt for Pullups was good. I didn't have to worry about holding a dumbbell between my feet -- I could just pull! 35 lbs underhand next time.
A
Squat
5 x 235
2 x 235 (fail on 3)
3 x 5 x 225
Bench Press
5 x 5 x 215
Deadlift
3 x 5 x 265
Pullups (overhand)
2 x 5 x 35
3 x 4 x 35
Weighted Decline Situps
4 x 10 x 35 (plate on chest)
The ego got impatient with my Squat advancement and decided to try 235. First set was actually pretty good. I like the lower bar placement on my shoulders, and keeping my feet a bit closer together and making sure I break with my hips (hips move first, not knees) helps on form. I think I'll try 235 again next time.
Bench Press was solid, but my right wrist (been bad for a while), shoulder (tweaked it yesterday when stretching, I think) and elbow (stuck between bad wrist and bad shoulder) all ached a bit. If my shoulder feels better next time, move up to 220.
Deadlift form felt better today, but I don't want to rush it. 265 again next time. On the plus side, I felt like I got a lot of work in and it was the best Deadlift session I've had thus far.
Using the dip belt for Pullups was good. I didn't have to worry about holding a dumbbell between my feet -- I could just pull! 35 lbs underhand next time.
Monday, October 22, 2007
Training 10-22-07
I'm writing this from my parents' house, using their old school dail-up internet connection. I might as well be writing on a typewriter by candlelight!
B
Front Squat
5 x 5 x 195
Overhead Press
5 x 5 x 125
Bent Over Barbell Row
3 x 5 x 165
2 x 4 x 165
Dips
3 x 5 x 70
2 x 4 x 70
Overall, today was ok but my focus was a bit lacking. I can blame it on working out in a strange place under weird time constraints, but really I should be able to focus and work hard no matter the situation.
Front Squats were solid -- I only broke form twice and that was a concentration issue rather than a physical stress issue. I should move up to 200 or 205 next time.
Overhead Press was right at my limit. My rest was a little short, and I barely got the last rep of the last set fully extended. I'll try 130 next time. The form was good and I only felt the knot in my back once, after the 4th set. No place to do spinal decompression hangs, but I'll resume those when I get back to my regular gym.
Bent Over Barbell Row is still tough on the form. I need to bring somebody with me to the gym next time so I can have them watch what I'm doing.
I used a dip machine for dips. Basically it's a dip belt attached to a pulley that's connected to the weight stack. It was only in increments of 10, so I used 70 lbs of resistance. My dip belt should be waiting for me at home, so I think I'll use it to try 70 lbs again on Thursday.
No ab work or jogging today. Mom, who had been walking on the treadmill, was waiting for me to finish, and I need to get on the road so I can get home before it gets too dark.
B
Front Squat
5 x 5 x 195
Overhead Press
5 x 5 x 125
Bent Over Barbell Row
3 x 5 x 165
2 x 4 x 165
Dips
3 x 5 x 70
2 x 4 x 70
Overall, today was ok but my focus was a bit lacking. I can blame it on working out in a strange place under weird time constraints, but really I should be able to focus and work hard no matter the situation.
Front Squats were solid -- I only broke form twice and that was a concentration issue rather than a physical stress issue. I should move up to 200 or 205 next time.
Overhead Press was right at my limit. My rest was a little short, and I barely got the last rep of the last set fully extended. I'll try 130 next time. The form was good and I only felt the knot in my back once, after the 4th set. No place to do spinal decompression hangs, but I'll resume those when I get back to my regular gym.
Bent Over Barbell Row is still tough on the form. I need to bring somebody with me to the gym next time so I can have them watch what I'm doing.
I used a dip machine for dips. Basically it's a dip belt attached to a pulley that's connected to the weight stack. It was only in increments of 10, so I used 70 lbs of resistance. My dip belt should be waiting for me at home, so I think I'll use it to try 70 lbs again on Thursday.
No ab work or jogging today. Mom, who had been walking on the treadmill, was waiting for me to finish, and I need to get on the road so I can get home before it gets too dark.
Friday, October 19, 2007
Training 10-19-07
Tomorrow I'm off to the parents' house for the weekend. I'll be there on Monday, too, so I'm already thinking of ways to get in my Monday workout with the equipment I have there. It might involve sawhorses. I'm excited.
B
Front Squat
5 x 5 x 195
Overhead Press
5 x 5 x 120
Bent Over Barbell Row
5 x 5 x 160
Dips
3 x 5 x 65
2 x 4 x 65
Spinal Decompression Hangs
4 x 30 sec
Rotary Torso Machine
3 x 10 x 120 (per side)
Spinal Decompression Hangs (again!)
2 x 30 sec
Front Squats were much better than last time. Only really leaned forward on 2 reps. Hopefully just once more at 195 and then I'll be able to move up.
It starts getting dangerous for my back when I get a weight where I almost stick halfway up on Overhead Press. I'm about at that point now, but I think the Spinal Decompression hangs will help. Form held, so up to 125 next time.
I lost form at the top of a few reps on Bent Over Barbell Row. Like with Deadlifts yesterday, I think I need to stretch the hips and hamstrings to get better form.
I finally reached a weight where I couldn't get a full 5 sets of 5 on weighted Dips! I'm not completely sure if it was purely the weight, or the fact that holding a dumbbell that heavy between my feet is hard. I should have my dip belt by next week, so that'll help.
And I finally found a place to do Spinal Decompression Hangs! The pullup bars at the gym are too low, so my feet touch the ground. But the frame that holds the new punching bags is just high enough. I can't use my straps (the frame is rectangular), and I can only hold for 30 seconds at a time right now, but that should improve with time. Walking out of the gym today, my back felt SO MUCH BETTER than it has in the past two weeks.
B
Front Squat
5 x 5 x 195
Overhead Press
5 x 5 x 120
Bent Over Barbell Row
5 x 5 x 160
Dips
3 x 5 x 65
2 x 4 x 65
Spinal Decompression Hangs
4 x 30 sec
Rotary Torso Machine
3 x 10 x 120 (per side)
Spinal Decompression Hangs (again!)
2 x 30 sec
Front Squats were much better than last time. Only really leaned forward on 2 reps. Hopefully just once more at 195 and then I'll be able to move up.
It starts getting dangerous for my back when I get a weight where I almost stick halfway up on Overhead Press. I'm about at that point now, but I think the Spinal Decompression hangs will help. Form held, so up to 125 next time.
I lost form at the top of a few reps on Bent Over Barbell Row. Like with Deadlifts yesterday, I think I need to stretch the hips and hamstrings to get better form.
I finally reached a weight where I couldn't get a full 5 sets of 5 on weighted Dips! I'm not completely sure if it was purely the weight, or the fact that holding a dumbbell that heavy between my feet is hard. I should have my dip belt by next week, so that'll help.
And I finally found a place to do Spinal Decompression Hangs! The pullup bars at the gym are too low, so my feet touch the ground. But the frame that holds the new punching bags is just high enough. I can't use my straps (the frame is rectangular), and I can only hold for 30 seconds at a time right now, but that should improve with time. Walking out of the gym today, my back felt SO MUCH BETTER than it has in the past two weeks.
Thursday, October 18, 2007
Training 10-18-07
I read an article about The Odyssey Years, a newly defined (and actually fairly new) life stage which I am currently experiencing. It was an interesting read, and served as a kind of reassuring validation that I'm not a weirdo or a crazy person for not having yet completely figured out what I want to do or who I want to be. One thing I think I know: I want lifting and physical fitness to be a part of my life from here on out.
A
Squat
5 x 5 x 225
Bench Press
5 x 5 x 210
Deadlift
3 x 5 x 265
Pullups (underhand)
5 x 5 x 30
Decline Bench Overhead Situps
5 x 7 x 60
Squat form was better than last time, but I felt like I still could've gotten more out of it. I think I gave up on the form before I should've, and I had a sticking point on the way up, about where my thighs were parallel with the floor. Next time I'll work on strict form and pushing straight up through that sticking point.
A bit of wrist discomfort on the right side with Bench Press, but not too bad. On the last 2 sets, I focused on going down slow and pushing up as fast as possible, and that made it harder. 215 next time.
Still rounding my lower back a little bit on Deadlifts. I should do some hamstring and hip stretches on my off days, as that might help me get low while keeping my back straight.
Almost didn't get the last rep on weighted pullups, but I got there. Moving up to 35 lbs next time!
A
Squat
5 x 5 x 225
Bench Press
5 x 5 x 210
Deadlift
3 x 5 x 265
Pullups (underhand)
5 x 5 x 30
Decline Bench Overhead Situps
5 x 7 x 60
Squat form was better than last time, but I felt like I still could've gotten more out of it. I think I gave up on the form before I should've, and I had a sticking point on the way up, about where my thighs were parallel with the floor. Next time I'll work on strict form and pushing straight up through that sticking point.
A bit of wrist discomfort on the right side with Bench Press, but not too bad. On the last 2 sets, I focused on going down slow and pushing up as fast as possible, and that made it harder. 215 next time.
Still rounding my lower back a little bit on Deadlifts. I should do some hamstring and hip stretches on my off days, as that might help me get low while keeping my back straight.
Almost didn't get the last rep on weighted pullups, but I got there. Moving up to 35 lbs next time!
Tuesday, October 16, 2007
Training 10-16-07
Life is complicated, even when it's going well. Lifting is simple. When I screw up (like I did today on Front Squats), I can usually find a factor that caused the failure, make a note of it, and try to fix it next time. As long as I do that and work as hard as I can on every workout, I'll succeed in the gym. Life ain't like that. The point about working hard for success is still applicable, but pinpointing weak spots or finding solutions to problems is much, much more complicated. But I'm working on it!
B
Front Squat
3 x 5 x 195
3 x 195
5 x 185
Overhead Press
5 x 5 x 115
Bent Over Barbell Row
5 x 5 x 155
Dips
5 x 5 x 60
Treadmill Jogging
20 minutes (2.1 miles)
Glutes glutes glutes! I missed after the 3rd rep of the 4th set on Front Squat, and it was because I wasn't focusing on form and on squeezing the glutes. Fix that next time!
I focused on not hyperextending my back on Overhead Press (again with the glute squeezing!). It felt good, but I'm still not 100% on the form. I'm only going to move up 5 lbs so I can keep from re-injuring my back. 120 lbs next time.
Form was ok on Bent Over Barbell Row, but not perfect. It actually got better in the later sets, as I got back into the groove and could really feel the pull originating in the shoulder blades. I think I'll move it up to 160 next time.
I really need a dip belt. I could barely hold on to the 60 lb dumbbell between my feet. But the dips themselves were good, so I'm up to 65 lbs next time, provided the feet can hold it.
I've decided to do some light cardio/jogging 2-3 times a week. I'll aim for once on the weekend and once or twice after my workouts, in place of the ab work.
B
Front Squat
3 x 5 x 195
3 x 195
5 x 185
Overhead Press
5 x 5 x 115
Bent Over Barbell Row
5 x 5 x 155
Dips
5 x 5 x 60
Treadmill Jogging
20 minutes (2.1 miles)
Glutes glutes glutes! I missed after the 3rd rep of the 4th set on Front Squat, and it was because I wasn't focusing on form and on squeezing the glutes. Fix that next time!
I focused on not hyperextending my back on Overhead Press (again with the glute squeezing!). It felt good, but I'm still not 100% on the form. I'm only going to move up 5 lbs so I can keep from re-injuring my back. 120 lbs next time.
Form was ok on Bent Over Barbell Row, but not perfect. It actually got better in the later sets, as I got back into the groove and could really feel the pull originating in the shoulder blades. I think I'll move it up to 160 next time.
I really need a dip belt. I could barely hold on to the 60 lb dumbbell between my feet. But the dips themselves were good, so I'm up to 65 lbs next time, provided the feet can hold it.
I've decided to do some light cardio/jogging 2-3 times a week. I'll aim for once on the weekend and once or twice after my workouts, in place of the ab work.
Monday, October 15, 2007
Training 10-15-07
I got excited for this workout this afternoon. Maybe I'm weird, but the thought of hitting the heavy weights again (well, heavy for me, at least) got me really pumped up and happy.
A
Squat
5 x 5 x 225
Bench Press
5 x 5 x 205
Deadlift
3 x 5 x 265
Pullups (overhand)
5 x 5 x 30
Turkish Get-ups
4 x 3 x 30 (per side, alternating)
I worked my rear off on Squats. Form broke down and I ended up doing a bit of a good morning on about 1 rep per set. I think it's just some rust from the off week. The knees felt good. 225 again next time!
I need to focus on gripping the bar hard on Bench Press. Don't worry about getting the bar close to my wrists -- just grab it comfortably, squeeze the hell out of it and push. I'm going to move up slowly -- 210 next time.
I actually set the bar down on the ground between reps on Deadlift, as I read you're supposed to. It made it harder! I barely managed to keep my back straight, so I'll do at least one more workout at 265 to get the hang of it before moving up.
I got all 5 reps on each set with 30 lbs on weighted pullups, but I just BARELY got my chin over the bar on the last rep of the last 2 sets. 30 lbs underhand tomorrow.
I like the Turkish Get-ups. Doing them in the Karate studio was clutch -- the floor is padded in there and much easier on the knees. Next time, I'll try for 5 sets of 3 with 30 lbs, then I'll work up to 5 sets of 5. Once I've got that, I'll start adding weight.
A
Squat
5 x 5 x 225
Bench Press
5 x 5 x 205
Deadlift
3 x 5 x 265
Pullups (overhand)
5 x 5 x 30
Turkish Get-ups
4 x 3 x 30 (per side, alternating)
I worked my rear off on Squats. Form broke down and I ended up doing a bit of a good morning on about 1 rep per set. I think it's just some rust from the off week. The knees felt good. 225 again next time!
I need to focus on gripping the bar hard on Bench Press. Don't worry about getting the bar close to my wrists -- just grab it comfortably, squeeze the hell out of it and push. I'm going to move up slowly -- 210 next time.
I actually set the bar down on the ground between reps on Deadlift, as I read you're supposed to. It made it harder! I barely managed to keep my back straight, so I'll do at least one more workout at 265 to get the hang of it before moving up.
I got all 5 reps on each set with 30 lbs on weighted pullups, but I just BARELY got my chin over the bar on the last rep of the last 2 sets. 30 lbs underhand tomorrow.
I like the Turkish Get-ups. Doing them in the Karate studio was clutch -- the floor is padded in there and much easier on the knees. Next time, I'll try for 5 sets of 3 with 30 lbs, then I'll work up to 5 sets of 5. Once I've got that, I'll start adding weight.
Sunday, October 14, 2007
Da weekend
After my light week, this weekend was supposed to be restful so I could be in top shape on Monday. That... didn't hapen. My weekend, in numbers:
So yeah, that's about it. Tomorrow I hit the weights hard again. Not sure how my knees will be, but we'll find out!
- 9 hour round trip motorcycle ride
- 2 of my oldest, best friends seen
- 2 nights of alcoholic imbibement
- 1 night spent sleeping on couch 2 feet shorter than I am
- $7 lost in a poker game
- 34 consecutive pushups (I should keep track of some basic PR's like this)
- 1 loss for the Cowboys
- 1 more trip planned
So yeah, that's about it. Tomorrow I hit the weights hard again. Not sure how my knees will be, but we'll find out!
Saturday, October 13, 2007
Training 10-12-07
Friday! We had a celebratory lunch today at work, since 3 of us have just passed our one-year anniversary date. Tonight was a poker night/birthday celebration for a college friend. Tomorrow I head off to Dallas to hang out with friends. Sunday the Cowboys beat the Patriots. It should be a good weekend.
Today's workout is really hard to record...
Yoga x 25 minutes
I only had an hour between getting home and the festivities beginning, and I wanted to stretch my back in the hope that the tightness would go away before Monday. Did Sun Salutations and back stretches, and that's it.
Today's workout is really hard to record...
Yoga x 25 minutes
I only had an hour between getting home and the festivities beginning, and I wanted to stretch my back in the hope that the tightness would go away before Monday. Did Sun Salutations and back stretches, and that's it.
Thursday, October 11, 2007
Training 10-11-07
I've been grumpy lately. Just your standard, low-grade vaguely pissed off at nothing specific. I'm not yet sure what the cure is, but working out always puts me in a better mood. Good times!
Goofing off!
Treadmill jogging
20 minutes (2.2 miles)
One arm dumbbell seated overhead press
3 x 15 x 40 (per arm)
One arm Hammer Strength row
3 x 15 x 45 (per arm)
One arm dumbbell bench press
2 x 13 x 60 (per arm)
11 x 60 (per arm)
20 x 35 (per arm)
One arm lat pull down
15 x 48 (per arm)
3 x 15 x 60 (per arm)
Seated calf raises
20 x 90
2 x 15 x 90
Partial lying pull up (cheating)
10, 10, 10, 10, 10, 10
Overhead situps
3 x 8 x 60
4 x 60
For Partial lying pull ups, you lay on the floor under a bar or a broomstick with your body horizontal and with just your fingers partially around the bar, then pull your body up by closing your fist. I cheated by only pulling my upper body up, using my butt as the lever point on the floor instead of my heels. It was still tough. See a video of the exercise here.
I used my new lifting straps to try some spinal decompression hangs after the workout, but I couldn't hang for much longer than 45 seconds. I probably shouldn't have done all that grip work right before trying the hangs. I'll try again after my next workout.
Pretty much just decided to mess around and do stuff I wouldn't do normally. Lots of one-armed upper body stuff (alternating: L, R, L, R, etc.), but only calf raises for the legs. I wanted to avoid Squats or anything similar, to let my knees rest.
Goofing off!
Treadmill jogging
20 minutes (2.2 miles)
One arm dumbbell seated overhead press
3 x 15 x 40 (per arm)
One arm Hammer Strength row
3 x 15 x 45 (per arm)
One arm dumbbell bench press
2 x 13 x 60 (per arm)
11 x 60 (per arm)
20 x 35 (per arm)
One arm lat pull down
15 x 48 (per arm)
3 x 15 x 60 (per arm)
Seated calf raises
20 x 90
2 x 15 x 90
Partial lying pull up (cheating)
10, 10, 10, 10, 10, 10
Overhead situps
3 x 8 x 60
4 x 60
For Partial lying pull ups, you lay on the floor under a bar or a broomstick with your body horizontal and with just your fingers partially around the bar, then pull your body up by closing your fist. I cheated by only pulling my upper body up, using my butt as the lever point on the floor instead of my heels. It was still tough. See a video of the exercise here.
I used my new lifting straps to try some spinal decompression hangs after the workout, but I couldn't hang for much longer than 45 seconds. I probably shouldn't have done all that grip work right before trying the hangs. I'll try again after my next workout.
Pretty much just decided to mess around and do stuff I wouldn't do normally. Lots of one-armed upper body stuff (alternating: L, R, L, R, etc.), but only calf raises for the legs. I wanted to avoid Squats or anything similar, to let my knees rest.
Tuesday, October 9, 2007
Training 10-9-07
Had my annual review at work today. I came in with a list showing that my responsibilities had doubled in the last year. I mentioned this four times during the review. At the end, I was told that "since your job description hasn't changed in the last year, you'll get a cost of living raise of 2.5%." It caught me completely off guard, and I let the guy talk over me when I tried to protest. I'm disappointed in myself for not standing up for myself. But I'm not planning on being there too much longer, so I guess it'll be ok.
B (light)
Front Squats
5 x 10 x 95
Overhead Press
5 x 10 x 75
Bent Over Barbell Row
5 x 10 x 85
Dips
10, 10, 10, 10, 10
...and it's a light week, so some goofing off is in order
21's
40 lbs
50 lbs
40 lbs
Tricep pull-downs (rope)
3 x 10 x 50
13 x 30
Upright Row
2 x 10 x 95
L pullups
1, 5
Did a standard B workout with light weight. It felt good, except for my knees at the beginning of Front Squats. I think I won't do any more squatting until next week. I'm also feeling my way into better form on Overhead Press. I need to really focus on contracting my abs as I push.
21's are a biceps exercise. You do 7 partial curls (lower half), 7 partial curls (upper half), and 7 full curls. They're a good bodybuilding exercise for the biceps, and are just kind of fun, especially after doing so much serious, heavy lifting lately.
I'd never done an L pullup before (it's a pullup with your feet straight out in front of you so your body is in the shape of a capital L), and I was describing them to Token Asian Roommate, so I jumped on the bar and did a few. They felt good. Keeping the legs up at the bottom of the motion while pulling up was tough on the abs. Me like.
B (light)
Front Squats
5 x 10 x 95
Overhead Press
5 x 10 x 75
Bent Over Barbell Row
5 x 10 x 85
Dips
10, 10, 10, 10, 10
...and it's a light week, so some goofing off is in order
21's
40 lbs
50 lbs
40 lbs
Tricep pull-downs (rope)
3 x 10 x 50
13 x 30
Upright Row
2 x 10 x 95
L pullups
1, 5
Did a standard B workout with light weight. It felt good, except for my knees at the beginning of Front Squats. I think I won't do any more squatting until next week. I'm also feeling my way into better form on Overhead Press. I need to really focus on contracting my abs as I push.
21's are a biceps exercise. You do 7 partial curls (lower half), 7 partial curls (upper half), and 7 full curls. They're a good bodybuilding exercise for the biceps, and are just kind of fun, especially after doing so much serious, heavy lifting lately.
I'd never done an L pullup before (it's a pullup with your feet straight out in front of you so your body is in the shape of a capital L), and I was describing them to Token Asian Roommate, so I jumped on the bar and did a few. They felt good. Keeping the legs up at the bottom of the motion while pulling up was tough on the abs. Me like.
Monday, October 8, 2007
Training 10-8-07
This week is a light week/rest week. I've done 4 hard weeks and my body needs the rest. Hopefully this week will give me a chance to get back to 100% and I'll be able to go hard for the next 8 weeks afterwards.
A (light)
Squat
5 x 10 x 115
Bench Press
5 x 10 x 115
Deadlift
3 x 10 x 135
Pullups
8, 8, 8, 7, 7
Decline bench situps (weighted)
5 x 10 x 35
With light weight and higher reps, I really focused on moving smoothly through the entire range of motion for the exercise.
The warmup for Squats felt much like it did on Friday. Really stiff and even painful on the first warmup set with just the bar. It got sorted out pretty quickly, though, and I got nice and deep on the light work sets.
Bench Press and Deadlift were pretty much what was to be expected. Light weight, easy reps, focusing on form and full range of motion.
I elected to go with just bodyweight pullups instead of lat pull-downs. Pullups are a more demanding exercise, so I'll stick with those over lat pull-downs whenever possible.
I need to start training my abs just like any other muscle. I've been doing easy sets with high reps, but I need to start adding weight progressively just like on any other exercise.
A (light)
Squat
5 x 10 x 115
Bench Press
5 x 10 x 115
Deadlift
3 x 10 x 135
Pullups
8, 8, 8, 7, 7
Decline bench situps (weighted)
5 x 10 x 35
With light weight and higher reps, I really focused on moving smoothly through the entire range of motion for the exercise.
The warmup for Squats felt much like it did on Friday. Really stiff and even painful on the first warmup set with just the bar. It got sorted out pretty quickly, though, and I got nice and deep on the light work sets.
Bench Press and Deadlift were pretty much what was to be expected. Light weight, easy reps, focusing on form and full range of motion.
I elected to go with just bodyweight pullups instead of lat pull-downs. Pullups are a more demanding exercise, so I'll stick with those over lat pull-downs whenever possible.
I need to start training my abs just like any other muscle. I've been doing easy sets with high reps, but I need to start adding weight progressively just like on any other exercise.
Sunday, October 7, 2007
How to escape from a bench press gone bad
I usually train alone. Sometimes I have a roommate with me to help out, but I'm usually by myself for at least 2 of my 4 workouts every week. Recently, someone emailed Mehdi at stronglifts.com asking about bench pressing when alone -- he trained alone and didn't feel comfortable using free weights for the bench press without a spotter.
I used to be in the same boat. I would stop sets of bench press early if I felt tired or if the reps started feeling hard. This kept me from being stranded under the bar with nobody to help, but also prevented me from working as hard as I should at the exercise. So, I figured out a way to escape from a failed bench press.
If I'm bench pressing and can't complete a rep, I return the bar to my chest, push it down to my hips, and sit up. I then move the bar onto my thighs, stand up holding the bar, and place it on the bench. With the bar safely on the bench, I can easily remove some weight and/or return it to the rack.
This technique won't work if you're going for a single rep max, but I can do it easily with the weight I use for my workouts. It also isn't a replacement for a spotter -- if you have somebody who can spot for you, let them do so! But if you have to train alone, you can use this technique to get out from under the bar if you can't complete a rep.
If for some reason you're in a situation where you can't complete the rep and you also can't move the bar to your waist, you have one last-ditch option: dump the weight.
First, you'll need to make sure NOT to use clips on the barbell. To dump the weight, return the bar to your chest and slowly lean to one side until the weights on that side of the barbell slide off. You'll then be jerked back the other way by the weight on the other end of the bar, and those will slide off, as well. It's not a pleasant experience, and I wouldn't recommend it unless you're really in a bind, but it's better than lying there with 200 lbs on your chest until somebody happens to stroll by.
Again, neither of these techniques can replace a good spotter. If you have the option, always have someone spot for you. But if you're in a situation where you have no spotter and you need to get out from under a bench press gone bad, these techniques will do the job.
Just to be sure nobody will sue me: You are solely responsible for your actions. Use your head -- don't do anything just because some dude on the internet said it was ok. It's definitely possible that using these techniques could increase your chance of injury. Personally, if I was looking for a way to feel safe while benching alone, I'd use a light weight to practice rolling the bar down to my waist and sitting up until I felt confident I could handle it, and then I'd go for that extra rep when I didn't have a spotter around. But don't do anything you're uncomfortable with just because I say I'd do it; I'm just some dude on the internet.
Friday, October 5, 2007
Training 10-5-07
Surprise visit from Dad this weekend. Woot!
A
Squat
5 x 5 x 225
Bench Press
4 x 5 x 205
4 x 205
Deadlift
3 x 5 x 255
Pullups (underhand)
5 x 5 x 25
Waiter Walks
3 x length of alley x 30 (each hand)
Squats felt pretty good. I only good-morninged the last rep on the last couple of sets. Of all the exercises I'm doing, I think I'm happiest with my progress thus far on Front Squats, followed by Squats.
I just couldn't get the feel of Bench Press today. My wrists felt funky on the grip, and I couldn't quite get a nice clean smooth push. I'm not sure why -- it could have something to do with my recent troubles on Overhead Press. In any event, I'll have a week of rest to get right before coming back to it.
Deadlifts also felt good. I want to re-start every exercise at this week's weight after my easy week, but I think I could easily move up on Deadlift if I wanted to.
And I got a full 5 sets of 5 with 25 lbs on underhanded pullups! I had to use a second effort on the last rep of the last set, but I got it.
I went home to make sure I'd be there when Dad got home after pullups. I was finishing up my Waiter Walks in the alley when he called to say he was nearby. That's what I call perfect timing.
A
Squat
5 x 5 x 225
Bench Press
4 x 5 x 205
4 x 205
Deadlift
3 x 5 x 255
Pullups (underhand)
5 x 5 x 25
Waiter Walks
3 x length of alley x 30 (each hand)
Squats felt pretty good. I only good-morninged the last rep on the last couple of sets. Of all the exercises I'm doing, I think I'm happiest with my progress thus far on Front Squats, followed by Squats.
I just couldn't get the feel of Bench Press today. My wrists felt funky on the grip, and I couldn't quite get a nice clean smooth push. I'm not sure why -- it could have something to do with my recent troubles on Overhead Press. In any event, I'll have a week of rest to get right before coming back to it.
Deadlifts also felt good. I want to re-start every exercise at this week's weight after my easy week, but I think I could easily move up on Deadlift if I wanted to.
And I got a full 5 sets of 5 with 25 lbs on underhanded pullups! I had to use a second effort on the last rep of the last set, but I got it.
I went home to make sure I'd be there when Dad got home after pullups. I was finishing up my Waiter Walks in the alley when he called to say he was nearby. That's what I call perfect timing.
Thursday, October 4, 2007
Training 10-4-07
I ordered some protein powder last week and received it in today's mail. The brand is supposed to be good, and it should help me in my effort to up my daily protien intake to at least 1 gram per pound of bodyweight. We'll see if it helps with results going forward.
Also, I've decided that next week will be a light week. With my back still hurting, my knees being a little sore (my shin bones are too short, so the tendons in my knees get tender very easily) and stalling on bench press, it makes sense to take a light week and rest up before pushing forward. So next week I'll half the weight and double the reps, and I might even throw some crazy weird exercises in there if I'm in the mood.
B
Front Squat
5 x 5 x 195
Overhead Press
5 x 7 x 95
Bent Over Barbell Row
5 x 5 x 155
Dips
4 x 5 x 55
7 x 55
Decline bench medicine ball sit ups
4 x 15 x 12
40 x 12
Front Squat was a good challenge. I tended to lean forward and cheat a bit on the 4th rep of my last 2 sets, but then I'd take a few seconds before my 5th rep and it would be solid. I'm starting to really like Squats and Front Squats -- they're hard, but I feel like I've accomplished something at the end of the exercise.
Overhead Press was light again since the back is still a bit stiff. I finally figured out the form a bit better. If I flex my glutes, that keeps my hips pointed forward and up. I then lean back a bit on my heels, keep my back straight in line with my hips and push straight up from my shoulders. That lets me push hard and keeps my back from hurting.
I know my form on Bent Over Barbell Row, but it tends to deteriorate over the last 2 reps of any given set. I need to keep my focus on the form. Shoulderblades, people, shoulderblades.
Weighted Dips make Lucas happy. I kicked butt on 55 lbs and should move up to 60 after the light week. Seriously, if you're strong enough to start adding weight to your dips or pullups, do it. Not only does it make the exercise better, but it also makes you feel like a complete badass.
Also, I've decided that next week will be a light week. With my back still hurting, my knees being a little sore (my shin bones are too short, so the tendons in my knees get tender very easily) and stalling on bench press, it makes sense to take a light week and rest up before pushing forward. So next week I'll half the weight and double the reps, and I might even throw some crazy weird exercises in there if I'm in the mood.
B
Front Squat
5 x 5 x 195
Overhead Press
5 x 7 x 95
Bent Over Barbell Row
5 x 5 x 155
Dips
4 x 5 x 55
7 x 55
Decline bench medicine ball sit ups
4 x 15 x 12
40 x 12
Front Squat was a good challenge. I tended to lean forward and cheat a bit on the 4th rep of my last 2 sets, but then I'd take a few seconds before my 5th rep and it would be solid. I'm starting to really like Squats and Front Squats -- they're hard, but I feel like I've accomplished something at the end of the exercise.
Overhead Press was light again since the back is still a bit stiff. I finally figured out the form a bit better. If I flex my glutes, that keeps my hips pointed forward and up. I then lean back a bit on my heels, keep my back straight in line with my hips and push straight up from my shoulders. That lets me push hard and keeps my back from hurting.
I know my form on Bent Over Barbell Row, but it tends to deteriorate over the last 2 reps of any given set. I need to keep my focus on the form. Shoulderblades, people, shoulderblades.
Weighted Dips make Lucas happy. I kicked butt on 55 lbs and should move up to 60 after the light week. Seriously, if you're strong enough to start adding weight to your dips or pullups, do it. Not only does it make the exercise better, but it also makes you feel like a complete badass.
The Slosh Pipe
Very interesting article over at T-nation today. (That link might not be work safe; T-nation has an unfortunate habit of putting pictures of bikini-clad "figure competitors" on all of their article pages.) These guys took a 9-foot piece of PVC pipe, filled it 2/3 full with water, and proceeded to get their asses kicked by it. Good times.
I like the principle behind this: training the core functionally by overcoming instability. (That's what the core does -- it keeps you stable) I really like their approach. Most exercise devices that train with instability create instability in the platform on which the trainee is supporting him or herself. We've all seen the personal trainers having a client do bodyweight squats on a bosu ball. That approach never struck me as quite right.
When we use the core to overcome instability in real-world scenarios, it's not because we're precariously balancing on half of a rubber ball. It's because we're carrying groceries in one hand while unlocking the door with the other, or trying to shake off a tackler while running towards the end zone. In these scenarios, we are on a stable platform, but outside forces are acting on us to create instability, which we then counteract using core strength.
That's what the "Slosh Pipe" does. As the water sloshes around inside the pipe, it creates instability. All of the water (and therefore mass) is in one side of the pipe one second, then it sloshes over to the other side. The trainee uses core strength (and possibly grunting and curse words) to control the pipe despite the constantly shifting weight.
Anyway, I thought it was a really neat idea and I'm really tempted to try to put one together next week. What would the neighbors think of me as I'm out back in the alley, throwing around a 9 foot piece of PVC pipe like a maniac?
Wednesday, October 3, 2007
Form on the Bent Over Barbell Row
If you're completely new to the Bent Over Barbell Row, here's a video showing the exercise. (Note: you don't have to rest the barbell on the floor between reps, but you can if you want to.)
Bent Over Barbell Row has been tough for me to figure out. On the surface, it looks like a pretty easy lift: grab a barbell at shin height, bend your knees slightly, keep your back parallel to the floor and pull the bar to your upper abs.
But it's not quite that simple. I've been working on it regularly for the past 3 weeks and am just now getting comfortable with the form. Here's what I've learned so far.
Bent Over Barbell Row has been tough for me to figure out. On the surface, it looks like a pretty easy lift: grab a barbell at shin height, bend your knees slightly, keep your back parallel to the floor and pull the bar to your upper abs.
But it's not quite that simple. I've been working on it regularly for the past 3 weeks and am just now getting comfortable with the form. Here's what I've learned so far.
- A stable platform is paramount. Keep your feet a little bit wider than shoulder width and keep your legs strong. If your knees are shaking during the lift, widen your stance and push through your heels almost like you're Squatting. Make sure to keep your lower back straight during the lift. If you can't keep your lower back straight, the weight's too heavy.
- Keep a relatively narrow grip. Intuitively, it seems like a wide grip would be better for working your whole back, but this is not the case. A grip that's right about shoulder width with give you the best range of motion in your shoulders and stimulate the most muscle recruitment in your back.
- Pull to your upper abs - NOT your chest. Try this: stand up and put your arms straight out in front of you. Now pull your hands in towards you while keeping your elbows close to your body. Your hands will end up just below your chest, at your upper abs. That's your natural path of motion, so that's where you should be aiming.
- Focus on the shoulderblades. This is the tip that really brought my form together. At the bottom of the movement, your shoulder blades should slide slightly forward towards the floor. Start the motion by pulling your shoulder blades back. This should be a strong starting motion (but not a jerk), and you should feel that the movement of your shoulder blades is what's moving the weight all the way from the bottom up until the bar's touching your upper abs. DO NOT start the movement with your elbows or biceps, or by shrugging your shoulders.
- Your secondary focus is the elbows. As the bar approaches your upper abs, continue pulling with your shoulder blades and think about using them to pull your elbows as far up towards the ceiling as possible, like wings. This will help you involve all of the muscles of your upper back for a really effective lift.
Tuesday, October 2, 2007
Training 10-2-07
Work didn't smell like feces today! Woot for small victories!
A
Squat
5 x 5 x 225
Bench Press
3 x 5 x 225
4 x 225
3 x 225
Deadlift
3 x 5 x 255
Pullups (overhand grip)
5 x 5 x 25
Hanging Leg Raises (legs straight)
10, 10, 10
Squat was ok, but not great. I put too much weight on my toes and my hips came up faster than my shoulders on a few reps. I'll stay at 225 next time and try to keep the weight back on my heels and avoid bending forward at the hips.
Time to lose the ego and admit that I need to deload on Bench Press. A 10% deload would put me at 200 lbs next time, and then I'll work up from there.
Deadlift was a bit weird. I was in the squat rack instead of my usual place, and racked the bar on hooks at mid-thigh instead of placing it on the floor. It felt like my grip was failing before my glutes and hamstrings were feeling the strain. I'll stay at 255 next time and see if I can keep the grip solid.
And a full 5 sets of 5 with 25 lbs added on pullups! Now we'll see if I can replicate the feat with an underhanded grip.
A
Squat
5 x 5 x 225
Bench Press
3 x 5 x 225
4 x 225
3 x 225
Deadlift
3 x 5 x 255
Pullups (overhand grip)
5 x 5 x 25
Hanging Leg Raises (legs straight)
10, 10, 10
Squat was ok, but not great. I put too much weight on my toes and my hips came up faster than my shoulders on a few reps. I'll stay at 225 next time and try to keep the weight back on my heels and avoid bending forward at the hips.
Time to lose the ego and admit that I need to deload on Bench Press. A 10% deload would put me at 200 lbs next time, and then I'll work up from there.
Deadlift was a bit weird. I was in the squat rack instead of my usual place, and racked the bar on hooks at mid-thigh instead of placing it on the floor. It felt like my grip was failing before my glutes and hamstrings were feeling the strain. I'll stay at 255 next time and see if I can keep the grip solid.
And a full 5 sets of 5 with 25 lbs added on pullups! Now we'll see if I can replicate the feat with an underhanded grip.
Monday, October 1, 2007
Training 10-1-07
My middle back's been hurting over the weekend. I thought it was from leaning forward a bit on Front Squat on Friday. I discovered today that I was wrong -- it was from Overhead Press.
Also, the geniuses renovating the bathrooms on my floor at work screwed up and somehow blocked the sewage drainage pipe for our entire building. All bathrooms are closed and the entire building literally smells like shit. Gotta love Mondays.
B
Front Squat
5 x 5 x 185
Overhead Press
4 x 135 (ow! my back!)
4 x 7 x 95
Bent Over Barbell Row
5 x 5 x 145
Dips
4 x 5 x 50
7 x 50
Standing Oblique Crunches
3 x 15 x 65
Front Squat felt gooooooood. (More o's = better) I finally figured out that in order to create a stable platform for the bar, I needed to not only push my chest up under the bar, but also flex my chest and shoulders a bit to make it even more stable. With that little trick, along with involving the glutes and pushing hard from my heels out of the hole, I'm feeling 195 next time.
Overhead Press was terrible. On my first rep, I realized exactly how I'd screwed up my back for the weekend. I'll keep the weight light and gradually build back up, concentrating on flexing the glutes and pushing straight up through the heels (like Mountain or Volcano pose in yoga) and NOT bending the lower back.
Token Asian Roommate provided a good bit of insight on Bent Over Barbell Row. My good reps are the ones where I slide my shoulderblades forward at the bottom, then pull back STARTING with the shoulder blades from the very beginning. The bad reps are the ones where I begin pulling with my elbows and arms. The good reps felt good, and I can move up to 150 next time.
I was surprised and happy that I could easily handle 50 lbs on dips. Moving up to 55 nest time! But I think I'm reaching the high end of the weights I'll be able to handle by holding dumbbells between my feet. The purchase of a dip belt looms on the horizon...
Also, the geniuses renovating the bathrooms on my floor at work screwed up and somehow blocked the sewage drainage pipe for our entire building. All bathrooms are closed and the entire building literally smells like shit. Gotta love Mondays.
B
Front Squat
5 x 5 x 185
Overhead Press
4 x 135 (ow! my back!)
4 x 7 x 95
Bent Over Barbell Row
5 x 5 x 145
Dips
4 x 5 x 50
7 x 50
Standing Oblique Crunches
3 x 15 x 65
Front Squat felt gooooooood. (More o's = better) I finally figured out that in order to create a stable platform for the bar, I needed to not only push my chest up under the bar, but also flex my chest and shoulders a bit to make it even more stable. With that little trick, along with involving the glutes and pushing hard from my heels out of the hole, I'm feeling 195 next time.
Overhead Press was terrible. On my first rep, I realized exactly how I'd screwed up my back for the weekend. I'll keep the weight light and gradually build back up, concentrating on flexing the glutes and pushing straight up through the heels (like Mountain or Volcano pose in yoga) and NOT bending the lower back.
Token Asian Roommate provided a good bit of insight on Bent Over Barbell Row. My good reps are the ones where I slide my shoulderblades forward at the bottom, then pull back STARTING with the shoulder blades from the very beginning. The bad reps are the ones where I begin pulling with my elbows and arms. The good reps felt good, and I can move up to 150 next time.
I was surprised and happy that I could easily handle 50 lbs on dips. Moving up to 55 nest time! But I think I'm reaching the high end of the weights I'll be able to handle by holding dumbbells between my feet. The purchase of a dip belt looms on the horizon...
Subscribe to:
Posts (Atom)