FlyUSMC

Today was one of those days...
I wasn't feeling great, but not bad enough to justify today's performance. Squat form was terrible, and they were extremely hard... to the point where I wanted to shoot myself after every rep. Overheads were hard but not terrible, I'm only going to increase 5 again next week. Rows... I was out of it. I miscounted and didn't add any weight from Monday. I figured this out after my second set (which was strangely easy...), and added 10lbs and did two more sets. Form was bad though, I was standing up and trying to make my back vertical.

But after all that... it was a day at the gym

Squats: 210 (keeping next time)
Overheads: 100
Rows: 145/155 (keeping 155)
Pullups(2x8): 35
Abs done

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Cutting.

FlyUSMC

Today went well, bench was slow (my bench is really behind everything else for some reason) but squats felt a little better with the weight. Dips weight was decreased because I realized I wasn't going all the way down.

Squat: 210 (increase 5)
Bench: 155 (increase 5)
Deads: 260
Abs: 120
Dips: 45 (increase 5)
Bi curl: 65 (increase 10)

Weight this morning was 174.0

FlyUSMC's Sig:

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Cutting.

Eric3237

Damn, it seems like between 200 and 250 thereabouts is where grip starts to really give out for most people. If you are not using an over-under grip at all, switch to that if and when needed and you'll be back in business (but only when needed). Use the straps only as a last resort or of course for the really heavy shit that is impossible to do otherwise. Some chalk also can make a big difference.

Don't let your rows stop because your back gives out. I think that is pointless. If you simply can't continue to keep good form on rows at this weight range switch to a row where the back is not such an issue. You could add some lower back work in after that, but just adding in the extra work is not going to cure your row problem (just adding that because so many seem to think hyperextensions are the answer to everything ).

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"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...

Pitysister

what would you recommend replacing the rows with?

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FlyUSMC

Actually I'm still going without until I absolutely need them. Before I stopped lifting I was just hitting 250 and starting to lose grip. However, now that I'm back into it I did 260 yesterday and am not having any difficulty holding the bar. I just picked them up to be sure, I'd rather develop grip as well so I'll be going without as much as possible. I'm using an over-under grip.

For the rows... When the bar starts to get too heavy I tend to try to extend my legs. My back still stays horizontal, but for some reason I'm 'standing up.' I can't figure out why this would 'help,' but is it bad? (I'd assume so, somehow)

FlyUSMC's Sig:

My internet muscles are huge.

Cutting.

Eric3237

Oh, ok. On the grip if you can use a regular overhand grip all the time until you need the over under that will strengthen your grip a whole lot more. So maybe if you can only do a rep or two with the double overhand and then switch to over-under. Then next time maybe you can do more with double over. That is going to keep the grip strong and then give you the OPTION of going to the over-under in the future only when needed which will keep you away from the straps since the over-under is MUCH easier. Basically everyone should be using a double over-hand as much as possible in order to keep the grip strong.

So on the rows it sounds like you are simply trying to compensate. I don't know how you could be standing up with a horizontal back though . I'm not sure I get you on that. In any case it just sounds like a reaction to a weight that's beginning to stall out on you so you'll probably need a backoff soon.

My earlier comments were assuming that you lower back had become a limiting factor. But that doesn't seem to be the case.

Eric3237's Sig:

"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...

FlyUSMC

I'll try the double overhand on Friday, thanks. What I meant for the rows was that my back is still flat, but my legs are trying to lock out (like the position they'd be in if I were standing straight up). Perhaps it's the upward motion that helps get the bar up, but I try not to do that. I'll have to watch that carefully.

FlyUSMC's Sig:

My internet muscles are huge.

Cutting.

FlyUSMC

Overheads were bad today, did 4 reps at 105 then had to drop it back down to 100, did the other two sets but they were real hard. Keeping 100. Also keeping weight for rows to improve my bad form. Squats still progressing but they're hard enough to make correct form real difficult. Once again only increasing 5 next time.

Squats: 215 (inc 5)
Overheads: 100 (keep)
Rows: 150 (keep)
Pullups (2x8): 37.5
Abs (2x8): 120
Bi Curls: (2x8): 75

On the curls... my outer forearms really start to hurt for some reason, I've had that problem for a while and can't figure out what it is. The bar is bent so your hands are angled, but I've tried every angle possible with the same result. What's going on?

FlyUSMC's Sig:

My internet muscles are huge.

Cutting.

Eric3237

Yeah, on the rows I think you're just trying to introduce a little leg drive to get more momentum. Who knows. There can be all sorts of little reasons why things like that happen. Best you can do is try not to do it like you said and if the weight stalls do a back off.

There are muscles in your forearm that are have a co-function with the bi's for elbow flexion. But they are small comparitively. Maybe just getting overloaded. I'm not sure how you can correct that besides just using lighter weight (maybe higher) reps to see if that gives them a chance to adjust. If I come across any other solution I'll be sure to let you know. Also it could be a combination thing since you are dong pullups first....

Eric3237's Sig:

"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...