F = m.a. - Page 60 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

_Wolf_ · 07-08-2008, 03:26 PM

I am going to try and reduce the weight next time and work on form. Since next week is a Very High Volume week, I plan on doing many sets to improve form first

_Wolf_ · 07-08-2008, 03:26 PM

MAXIMUM STRENGTH by Eric Cressey

Phase 2: Build
Week 6 - Medium Volume
Upper Body One

Beginning Thoughts:

I have been "dieting" over the last 4 days. Barely any Carbs....lots of Protein and as much of Fats as I can get. The result? I am fucking dying to have some icrecream....But..I have to wait another day. Tomorrow night I can do what I want lol...

Workout:

Another day of clusters...I hate clusters!!!

I did 155 for Incline Presses again...my form was much better. But, I decided to say F-it to clusters for Incline Presses because since I havent done any bench press work in the last 5 months, I don't know where I stand on these and the purpose of cluster sets is to take a high % of load and knock out many reps. So...I did 5x5 with 155 Incline Presses which probably means that I can flat bench 165-170 for 5x5 which isnt bad because at the end of he Texas Method my 5x5 max on bench press was 175 I believe. So I am not that off Instead of doing Presses first and then supersetting them with Pull-ups, I switched the exercises around. I like doing Posterior Chain work anyway so why not make use of it? I used clusters on Pull-ups and they fried me!

Moved from this to Flat Dumbbell Presses with 55 lbs and some Rows. Finished the workout with some Zottman curls.

Overall Impression:

I have my final exams tomorrow. I don't know if I will make it to the gym or not. I want and I am going to try to hit the gym but there is a 50/50 chance that I might not. In this case, I will lose out on one Lower Body Session on week 7. Or I might go and do 2 workouts on Friday...which will be suicide lol...

I hope everyone is having a good week.

_Wolf_ · 07-10-2008, 02:58 PM

MAXIMUM STRENGTH by Eric Cressey

Phase 2: Build
Week 6 - Medium Volume
Lower Body Two

Beginning Thoughts:

I spent today packing up my bags and taking my boxes to storage...I leave for Mumbai in 2 days. My whole body was sore from moving so much stuff....I swear that inspite of being an international student I probably have more stuff than domestic students lol!!

Workout:

Opened the day with 5x5 on Broad Jumps. Drained me and I think I hurt my right knee....I don't think my knee likes to be bent so much.

Followed that with Deadlifts. 4 sets of 5 reps with 285 lbs...Here are the videos:
http://s81.photobucket.com/albums/j2...t=10072008.flv
http://s81.photobucket.com/albums/j2...0072008001.flv
http://s81.photobucket.com/albums/j2...0072008002.flv
http://s81.photobucket.com/albums/j2...0072008003.flv

I am unsure about some of my reps on the deadlifts...

I did some Reverse Lunges and Paloof Presses after this.

I completed the workout by doing some Overhead Squats. Here is my video:
http://s81.photobucket.com/albums/j2...0072008004.flv

Overall Impression:

I hope everyone is having a good week.

Cheers, yall!

Andrew.cook · 07-11-2008, 07:42 AM

The OH squats take some time to get used to. The obvious statement is that you are clearly WAY off balance. The weight isn't the issue, but you are performing these quickly, and it is pretty obvious that you have never really hit your groove yet. Slow them down and get the feel for where your groove is.

Check my snatch form work. It isn't an OH squat from start to finish, but I think you can see the difference in your form and mine, and maybe that will help you a bit? Note in the hole that I'm squating pretty vertical. Knees forward over the toes, toes angled out, not a ton of forward lean. Aside from some "challenge" in catching a jerk, the OH squat portion is pretty solid. The wider your grip the better your shoulders will rotate.

You Tube

_Wolf_ · 07-11-2008, 05:47 PM

AC, thanks for the vid

Very informative and I understand. I've been trying to practice this move for a long time and one of my biggest problems is that I do it too fast. Why do I keep forgetting to go slow???

But thanks for posting the vid. I will try and go slower next time so I can find my groove.

_Wolf_ · 07-11-2008, 05:47 PM

MAXIMUM STRENGTH by Eric Cressey

Phase 2: Build
Week 6 - Medium Volume
Upper Body Two

Beginning Thoughts:

Spent the whole day moving out of my room. I've put everything in storage and I fly to Houston tomorrow to stay for a day with my cousins. Sunday I fly out to Bombay. Direct flight. 16.5 hours. I plan on sleeping the entire time. Next workout will be on Tuesday. I will workout next week 4 days in a row (because I miss Monday because I lose time when I fly back to India). It's going to be a Very High Volume week so I am pretty tense...But I have learnt a lot from this program and I plan on writing a small summary of my going-away thoughts on it at the end of the 16 weeks. Right now I am not even midway through haha...

Workout:

Speed Military Presses @ 45% = 75 lbs x 3 reps x 8 sets

Close Grip Bench Presses = 165 lbs x 5 reps 3 sets
Hammer Strength Rows = 115 lbs per side x 5 reps x 3 sets

Invertred Rows
Scapular Push-ups

Overall Impression:

Good workout. I like my CGBP's today. Even though I don't bench press that much (at all actually) I can still hit some decent numbers. 165 lbs was not that hard at all. I reckon I could bench 225 if I wanted to. However, I don't and my shoulders definitely don't want me to haha...

So..I don't know if anyone else experiences this problem but perhaps someone can shed some light on this. I injured my left lower back a year ago playing football (American Football...not Soccer) and I could not bend down to touch my toes because it hurt. I couldn't do any lower body work for 4 months. All I did was GHRs, Pull Throughs and some other assisstance stuff. BUT, I have been noticing that whenever I do a bench press variation - basically when I am on the bench and I have to arch my back, this area gets aggravated again. It's pretty bad because on one hand I have to pull my shoulder blades as far back as I can so as to avoid shoulder pain, but doing so creates an arch on my back (as I know it is supposed to create) but this arch irritates that injured area. It's not like it hurts outside the gym or anything...but it hinders me from adding a lot of weight to the bar because I am juggling shoulder stability and lower back "pain-free-ness" at the same time. I guess this just takes some getting used to and since I havent done any bench press work in 6 months this is an initial reaction. It doesn't happen when I do overhead presses and whenever I max out on them even though my back is still strained and I don't wear a belt...This just happens when I have some weight on the bar and I bench. 135 lbs doesn't aggravate this problem...155 does :( Hopefully the problem will iron itself out in a bit. Until then I am going to try and be as cautious as possible.

On another note...Since I am going back home, I plan on stopping all protein supplements. For the next 6 weeks I am going to eat healthy natural non-processed meat. And I plan on consuming over 500 grams of cooked meat per day (which should have a yield of 250-300 grams of protein) which is basically all I need. I have also looked over IA's article on Timed Carb Dieting where he discusses how to spread out carb intake...and since I am in no hurry to lose fat I will be trying to follow this to the best of my ability...but more often than not I will break the rules because I am on a holiday

I hope everyone has a good weekend. Cheers, y'all!

Pitysister · 07-11-2008, 06:00 PM

enjoy your trip home man....

and 4 workouts in a row

Andrew.cook · 07-14-2008, 11:23 AM

Quote:

Originally Posted by _Wolf_

AC, thanks for the vid

Very informative and I understand. I've been trying to practice this move for a long time and one of my biggest problems is that I do it too fast. Why do I keep forgetting to go slow???

But thanks for posting the vid. I will try and go slower next time so I can find my groove.

Well, you know, the weight doesn't register as much in the fully upright and locked out position. So I think your body is like "let's do this easy crap" and it isn't until all the leverages shift and the center of balance needs to move that you start to think "yeah, fast is not the answer here" but by then you are too late and reacting to whatever the weight is doing. The key here is to stay in control. Even a little out of the groove on a snatch is damn hard to recover from, and a little more than that is simply "drop it and get out of the way" time

Just tell yourself "I am Anuj, I am in control of this weight, it will do what I tell it to do..." then keep your head in the lift and bend it to your will. You are capable, just not focused at this point.

iron_worker · 07-14-2008, 08:40 PM

..."then keep your head in the lift and bend it to your will. You are capable, just not focused at this point."

Just don't bend the bar with your head... I tried. It doesn't work. Ow!

IronWorker

Andrew.cook · 07-15-2008, 09:23 AM

Breaking your will with an iron bar may be an option in some countries.

07-08-2008, 03:26 PM	#591 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	I am going to try and reduce the weight next time and work on form. Since next week is a Very High Volume week, I plan on doing many sets to improve form first
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

07-08-2008, 03:26 PM	#592 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	MAXIMUM STRENGTH by Eric Cressey Phase 2: Build Week 6 - Medium Volume Upper Body One Beginning Thoughts: I have been "dieting" over the last 4 days. Barely any Carbs....lots of Protein and as much of Fats as I can get. The result? I am fucking dying to have some icrecream....But..I have to wait another day. Tomorrow night I can do what I want lol... Workout: Another day of clusters...I hate clusters!!! I did 155 for Incline Presses again...my form was much better. But, I decided to say F-it to clusters for Incline Presses because since I havent done any bench press work in the last 5 months, I don't know where I stand on these and the purpose of cluster sets is to take a high % of load and knock out many reps. So...I did 5x5 with 155 Incline Presses which probably means that I can flat bench 165-170 for 5x5 which isnt bad because at the end of he Texas Method my 5x5 max on bench press was 175 I believe. So I am not that off Instead of doing Presses first and then supersetting them with Pull-ups, I switched the exercises around. I like doing Posterior Chain work anyway so why not make use of it? I used clusters on Pull-ups and they fried me! Moved from this to Flat Dumbbell Presses with 55 lbs and some Rows. Finished the workout with some Zottman curls. Overall Impression: I have my final exams tomorrow. I don't know if I will make it to the gym or not. I want and I am going to try to hit the gym but there is a 50/50 chance that I might not. In this case, I will lose out on one Lower Body Session on week 7. Or I might go and do 2 workouts on Friday...which will be suicide lol... I hope everyone is having a good week.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

07-10-2008, 02:58 PM	#593 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	MAXIMUM STRENGTH by Eric Cressey Phase 2: Build Week 6 - Medium Volume Lower Body Two Beginning Thoughts: I spent today packing up my bags and taking my boxes to storage...I leave for Mumbai in 2 days. My whole body was sore from moving so much stuff....I swear that inspite of being an international student I probably have more stuff than domestic students lol!! Workout: Opened the day with 5x5 on Broad Jumps. Drained me and I think I hurt my right knee....I don't think my knee likes to be bent so much. Followed that with Deadlifts. 4 sets of 5 reps with 285 lbs...Here are the videos: http://s81.photobucket.com/albums/j2...t=10072008.flv http://s81.photobucket.com/albums/j2...0072008001.flv http://s81.photobucket.com/albums/j2...0072008002.flv http://s81.photobucket.com/albums/j2...0072008003.flv I am unsure about some of my reps on the deadlifts... I did some Reverse Lunges and Paloof Presses after this. I completed the workout by doing some Overhead Squats. Here is my video: http://s81.photobucket.com/albums/j2...0072008004.flv Overall Impression: I hope everyone is having a good week. Cheers, yall!
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

07-11-2008, 05:47 PM	#595 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	AC, thanks for the vid Very informative and I understand. I've been trying to practice this move for a long time and one of my biggest problems is that I do it too fast. Why do I keep forgetting to go slow??? But thanks for posting the vid. I will try and go slower next time so I can find my groove.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

07-11-2008, 05:47 PM	#596 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	MAXIMUM STRENGTH by Eric Cressey Phase 2: Build Week 6 - Medium Volume Upper Body Two Beginning Thoughts: Spent the whole day moving out of my room. I've put everything in storage and I fly to Houston tomorrow to stay for a day with my cousins. Sunday I fly out to Bombay. Direct flight. 16.5 hours. I plan on sleeping the entire time. Next workout will be on Tuesday. I will workout next week 4 days in a row (because I miss Monday because I lose time when I fly back to India). It's going to be a Very High Volume week so I am pretty tense...But I have learnt a lot from this program and I plan on writing a small summary of my going-away thoughts on it at the end of the 16 weeks. Right now I am not even midway through haha... Workout: Speed Military Presses @ 45% = 75 lbs x 3 reps x 8 sets Close Grip Bench Presses = 165 lbs x 5 reps 3 sets Hammer Strength Rows = 115 lbs per side x 5 reps x 3 sets Invertred Rows Scapular Push-ups Overall Impression: Good workout. I like my CGBP's today. Even though I don't bench press that much (at all actually) I can still hit some decent numbers. 165 lbs was not that hard at all. I reckon I could bench 225 if I wanted to. However, I don't and my shoulders definitely don't want me to haha... So..I don't know if anyone else experiences this problem but perhaps someone can shed some light on this. I injured my left lower back a year ago playing football (American Football...not Soccer) and I could not bend down to touch my toes because it hurt. I couldn't do any lower body work for 4 months. All I did was GHRs, Pull Throughs and some other assisstance stuff. BUT, I have been noticing that whenever I do a bench press variation - basically when I am on the bench and I have to arch my back, this area gets aggravated again. It's pretty bad because on one hand I have to pull my shoulder blades as far back as I can so as to avoid shoulder pain, but doing so creates an arch on my back (as I know it is supposed to create) but this arch irritates that injured area. It's not like it hurts outside the gym or anything...but it hinders me from adding a lot of weight to the bar because I am juggling shoulder stability and lower back "pain-free-ness" at the same time. I guess this just takes some getting used to and since I havent done any bench press work in 6 months this is an initial reaction. It doesn't happen when I do overhead presses and whenever I max out on them even though my back is still strained and I don't wear a belt...This just happens when I have some weight on the bar and I bench. 135 lbs doesn't aggravate this problem...155 does :( Hopefully the problem will iron itself out in a bit. Until then I am going to try and be as cautious as possible. On another note...Since I am going back home, I plan on stopping all protein supplements. For the next 6 weeks I am going to eat healthy natural non-processed meat. And I plan on consuming over 500 grams of cooked meat per day (which should have a yield of 250-300 grams of protein) which is basically all I need. I have also looked over IA's article on Timed Carb Dieting where he discusses how to spread out carb intake...and since I am in no hurry to lose fat I will be trying to follow this to the best of my ability...but more often than not I will break the rules because I am on a holiday I hope everyone has a good weekend. Cheers, y'all!
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

07-11-2008, 06:00 PM	#597 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,551 Country: Gender:	enjoy your trip home man.... and 4 workouts in a row
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

07-14-2008, 08:40 PM	#599 (permalink)
iron_worker Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 1,104 Country: Gender:	..."then keep your head in the lift and bend it to your will. You are capable, just not focused at this point." Just don't bend the bar with your head... I tried. It doesn't work. Ow! IronWorker

07-15-2008, 09:23 AM	#600 (permalink)
Andrew.cook Banned Rank: Member Experience: 10+ Years Join Date: Jun 2008 Location: Lancaster, Ohio Posts: 353 Country: Gender:	Breaking your will with an iron bar may be an option in some countries.

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