F = m.a. - Page 63 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

_Wolf_ · 07-23-2008, 02:49 AM

Yeah I hope it pays off on the MP. I will find that out later this week....

_Wolf_ · 07-23-2008, 06:21 AM

MAXIMUM STRENGTH by Eric Cressey

Phase 2: Build
Week 8 - Low Volume
Lower Body One

Beginning Thoughts:

I have been reading Lyle McDonald's UD2.0 and I have learnt quite a few things. It's a great book. I might try his diet somewhere down the line...Maybe in a few years.

Workout:

So...I have a little surprise for you guys. For the last 3 weeks I have been trying to do OH Squats properly. I decided to take some vids today Since it was an extremely low volume workout which I finished in 30 minutes while taking large rest intervals and doing this extra stuff, I figured it wouldn't hurt to practice overhead squats

Overhead Squat Practice:
http://s81.photobucket.com/albums/j2...rrent=OHS1.flv
http://s81.photobucket.com/albums/j2...rrent=OHS2.flv
http://s81.photobucket.com/albums/j2...rrent=OHS3.flv
http://s81.photobucket.com/albums/j2...rrent=OHS4.flv

Did some other supplementary work and assistance work. Good short workout.

Overall Impression:

Hopefully my OH Squat form has improved.

Have a good week everyone!

iron_worker · 07-23-2008, 07:29 AM

Your OH squats look about 10x better. The only comment I can make is maybe stop a little sooner as your back rounds right at the very bottom. Other then that, you've come a long way from falling over backwards every rep. lol Just buggin man.

IronWorker

Andrew.cook · 07-23-2008, 09:55 AM

I think you are still sitting back too far, and it is hard to tell, but if you are having shoulder rotation issues it probably stems from A) having to lean too much because your butt is too far back and B) your hands are not far enough apart.

Depending on how tall you are, a snatch grip (which allows for the greatest shoulder mobility) should have your hands spaced wide enough that the bar hits you at just below the tops of your hip bones. OH squatting with a grip closer than this limits the shoulder and thus impacts form considerably.

Either way, you should be squatting down between your heels, body upright as possible.

iron_worker · 07-23-2008, 10:48 AM

I grip from collor to collar, otherwise shoulder mobility prevents me from being able to lock out. Maybe that will help.

IronWorker

_Wolf_ · 07-24-2008, 12:18 PM

thanks for the critique, guys

_Wolf_ · 07-24-2008, 12:22 PM

MAXIMUM STRENGTH by Eric Cressey

Phase 2: Build
Week 8 - Low Volume
Upper Body One

Beginning Thoughts:

Another easy workout....I woke up today at like 3:00 pm and it's 1:00 am right now and I am damn sleepy. What the heck is wrong with my system?? I'm gonna sleep soon so that I can reset my body clock.

Workout:

Pull-ups = 5 reps x 3 sets easy
Flat Dumbbell Bench Press = 60 lbs x 6 reps x 2 sets easy
Head-supported Rows = 40 lbs x 6 reps x 2 sets easy
Zottman Curls = 25 lbs x 10 reps x 2 sets easy

Overall Impression:

Another really fast and easy workout.

My next two workouts are going to be ball breakers. I am sort of nervous about my Upper 2 workout. But...very soon I will be done with this phase and onto Phase 3

I hope y'all are all having a good week

_Wolf_ · 07-27-2008, 11:32 PM

MAXIMUM STRENGTH by Eric Cressey

Phase 2: Build
Week 8 - Low Volume
Lower Body Two

Beginning Thoughts:

I have been extremely sick all of today (this workout actually happened on Saturday but I'm a bit late in updating this journal). I was weak and drained when I turned up at the gym.

Workout:

Deadlifts = 315 lbs x 5 reps, 335 lbs x 5 reps

You Tube

(315)

You Tube

(335)

Finished off with some accessory work. Short workout.

Overall Impression:

I am damn weak and tired. I've been eating boiled chicken, rice and yogurt 4 times a day. On Saturday alone I completed 750 grams of chicken this way.

I have more to write with yesterday (sunday)'s workout....

_Wolf_ · 07-27-2008, 11:49 PM

MAXIMUM STRENGTH by Eric Cressey

Phase 2: Build
Week 8 - Low Volume
Upper Body Two

Beginning Thoughts:

So although I was so sick and dehydrated on Saturday, things didn't improve come Sunday. I was still just as weak. My workout today sucked.

Workout:

Military Press = Did some speed sets and then had to hit a new 1RM. I did 161 lbs (I used micro-loads). I tried 168 lbs and failed. Both times that I failed I failed at just about when the bar was at the level of my head.

Did some Close Grip Bench Presses with 185 lbs for 2 sets of 5 reps. I was supposed to do some more stuff but I called it a day. Miserable workout.

I have the video of 161 but it's taking forever to upload. I'll post it in a bit...

EDIT: http://s81.photobucket.com/albums/j2...t=MOV00007.flv

Overall Impression:

So since I am sick, I'm going to be stopping here at the end of Phase 2. I am going on a small 7 day vacation abroad with my parents come this Wednesday. During this time I do not know if I will have access to a powercage or not. If I do have access to one I will start Week 9 Phase 3. However, if I do not have a powercage, I'll just do a lot of unilateral leg work and upper body work in the gym at my hotel (I made sure my hotel has a gym but I don't know if it has a powercage). When I get back to Mumbai in a week I will be back at it. Between now and wednesday I will probably just do one training session involving some very heavy deep squats. This is a big exercise in Phase 3 and I need to be somewhat prepared.

In any case, I am feeling much better today. Almost 100% back to normal. So I guess thats something to be happy with This is one of this illnesses which will most likely result in me losing 10-15 lbs overnight. And this weight will not come back fast. So my goal is to continue overeating. 5 meals per day. Boiled chicken, rice and yogurt. 250 grams of chicken per serving. Lots of water too.

Cheers y'all and have a good week everyone.

Pitysister · 07-28-2008, 04:50 AM

sucks about the being sick man :(

but enjoy your vacation

where you guys going?

07-23-2008, 02:49 AM	#621 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	Yeah I hope it pays off on the MP. I will find that out later this week....
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

07-23-2008, 06:21 AM	#622 (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 8 - Low Volume Lower Body One Beginning Thoughts: I have been reading Lyle McDonald's UD2.0 and I have learnt quite a few things. It's a great book. I might try his diet somewhere down the line...Maybe in a few years. Workout: So...I have a little surprise for you guys. For the last 3 weeks I have been trying to do OH Squats properly. I decided to take some vids today Since it was an extremely low volume workout which I finished in 30 minutes while taking large rest intervals and doing this extra stuff, I figured it wouldn't hurt to practice overhead squats Overhead Squat Practice: http://s81.photobucket.com/albums/j2...rrent=OHS1.flv http://s81.photobucket.com/albums/j2...rrent=OHS2.flv http://s81.photobucket.com/albums/j2...rrent=OHS3.flv http://s81.photobucket.com/albums/j2...rrent=OHS4.flv Did some other supplementary work and assistance work. Good short workout. Overall Impression: Hopefully my OH Squat form has improved. Have a good week everyone!
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

07-24-2008, 12:18 PM	#626 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	thanks for the critique, guys
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

07-24-2008, 12:22 PM	#627 (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 8 - Low Volume Upper Body One Beginning Thoughts: Another easy workout....I woke up today at like 3:00 pm and it's 1:00 am right now and I am damn sleepy. What the heck is wrong with my system?? I'm gonna sleep soon so that I can reset my body clock. Workout: Pull-ups = 5 reps x 3 sets easy Flat Dumbbell Bench Press = 60 lbs x 6 reps x 2 sets easy Head-supported Rows = 40 lbs x 6 reps x 2 sets easy Zottman Curls = 25 lbs x 10 reps x 2 sets easy Overall Impression: Another really fast and easy workout. My next two workouts are going to be ball breakers. I am sort of nervous about my Upper 2 workout. But...very soon I will be done with this phase and onto Phase 3 I hope y'all are all having a good week
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

07-27-2008, 11:49 PM	#629 (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 8 - Low Volume Upper Body Two Beginning Thoughts: So although I was so sick and dehydrated on Saturday, things didn't improve come Sunday. I was still just as weak. My workout today sucked. Workout: Military Press = Did some speed sets and then had to hit a new 1RM. I did 161 lbs (I used micro-loads). I tried 168 lbs and failed. Both times that I failed I failed at just about when the bar was at the level of my head. Did some Close Grip Bench Presses with 185 lbs for 2 sets of 5 reps. I was supposed to do some more stuff but I called it a day. Miserable workout. I have the video of 161 but it's taking forever to upload. I'll post it in a bit... EDIT: http://s81.photobucket.com/albums/j2...t=MOV00007.flv Overall Impression: So since I am sick, I'm going to be stopping here at the end of Phase 2. I am going on a small 7 day vacation abroad with my parents come this Wednesday. During this time I do not know if I will have access to a powercage or not. If I do have access to one I will start Week 9 Phase 3. However, if I do not have a powercage, I'll just do a lot of unilateral leg work and upper body work in the gym at my hotel (I made sure my hotel has a gym but I don't know if it has a powercage). When I get back to Mumbai in a week I will be back at it. Between now and wednesday I will probably just do one training session involving some very heavy deep squats. This is a big exercise in Phase 3 and I need to be somewhat prepared. In any case, I am feeling much better today. Almost 100% back to normal. So I guess thats something to be happy with This is one of this illnesses which will most likely result in me losing 10-15 lbs overnight. And this weight will not come back fast. So my goal is to continue overeating. 5 meals per day. Boiled chicken, rice and yogurt. 250 grams of chicken per serving. Lots of water too. Cheers y'all and have a good week everyone.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

07-23-2008, 07:29 AM	#623 (permalink)
iron_worker Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 1,104 Country: Gender:	Your OH squats look about 10x better. The only comment I can make is maybe stop a little sooner as your back rounds right at the very bottom. Other then that, you've come a long way from falling over backwards every rep. lol Just buggin man. IronWorker

07-23-2008, 09:55 AM	#624 (permalink)
Andrew.cook Banned Rank: Member Experience: 10+ Years Join Date: Jun 2008 Location: Lancaster, Ohio Posts: 353 Country: Gender:	I think you are still sitting back too far, and it is hard to tell, but if you are having shoulder rotation issues it probably stems from A) having to lean too much because your butt is too far back and B) your hands are not far enough apart. Depending on how tall you are, a snatch grip (which allows for the greatest shoulder mobility) should have your hands spaced wide enough that the bar hits you at just below the tops of your hip bones. OH squatting with a grip closer than this limits the shoulder and thus impacts form considerably. Either way, you should be squatting down between your heels, body upright as possible.

07-23-2008, 10:48 AM	#625 (permalink)
iron_worker Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 1,104 Country: Gender:	I grip from collor to collar, otherwise shoulder mobility prevents me from being able to lock out. Maybe that will help. IronWorker

07-28-2008, 04:50 AM	#630 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,551 Country: Gender:	sucks about the being sick man :( but enjoy your vacation where you guys going?
	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

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