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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; supine glute ham raises are supposed to hit the glutes/hams. they are not calve/quad raises...


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Old 07-24-2009, 01:39 PM   #1001
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supine glute ham raises are supposed to hit the glutes/hams. they are not calve/quad raises
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Old 07-24-2009, 01:43 PM   #1002
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^^^wooohooo....1000th reply!!!!!!
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Old 07-24-2009, 03:47 PM   #1003
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As my life is right now I'm home 5 days a week and gone friday after work until sunday evening.

I also find that I *can't* workout 2 heavy days in a row anymore, it just doesn't work for me. I'm convinced my recovery is not average.

I also find that I need to do my upper workout first because any heavy lower pulling affects my upper pushing for at least 2-3 days. This is due to upper back muscles (stabilizers) being weak.

So I could workout monday but its not optimal cause I'm tired from travelling and trying to get back to my mon-fri schedule. Then I could workout wed + thursday perhaps.

It would have to be
Mon: Upper
Wed: Lower
Thurs: Core/accessories/GPP

This is still not optimal but its the closest I can get right now I think. Also with travelling every weekend my diet is hardly ever constant. Bah! I had it way better when I was living in one place on my own. I could prepare my meals for the week bring them to work or w/e. But things change.

Any other suggestions/ideas?

Oh ya, I wasn't saying that the supine GHRs were supposed to be quad/calves. I was saying that they seemed heavily biased to the hams over glutes. Maybe this is just because my hams are weak so I feel it more there.

IW
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Old 07-24-2009, 04:34 PM   #1004
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i thought you meant they were hitting both really hard.....and i was just saying......they should be i sped read over the "vs" and made it "and"
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Old 07-27-2009, 05:12 AM   #1005
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Ever think about doing a 3 day a week Westside program ? That gives a guy lots of time to recover.
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Old 07-27-2009, 06:46 PM   #1006
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I was doing a modified WS program a while back but its definately something to look into.

IW
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Old 07-27-2009, 06:55 PM   #1007
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Monday July 27th/2009

BW: 189.5lb

Military Press
bar x 8
75lb x 5
95lb x 5
115lb x 3
135lb x 3
145lb x 3,2
135lb x 3, 4

Somehow I pulled off quite a few more reps then last time. Quite happy with this result.

Flat DB Press
30lb x 8
40lb x 8
50lb x 8
60lb x 8 ...just
55lb x 8,7 ...just

BW Pull-Ups
BW x 1,1,1,1,1
BW + 10lb x 1,1,1,1,1
BW + 20lb x 1,1,1,1,1
BW x 3,2
BW x 2,2,1

Total = 25reps

I didn't feel like my +20lb reps were that great so I dropped the weight.

EZ Barl Curls
80lb x 10,8
70lb x 10,10

Superset with...

Close Grip Bench
80lb x 15,12
70lb x 12,10

Thoughts

Long workout. Tris were totally thrashed by the end. I was happy with my pressing as well.

Someone asked me if I was into PL'ing because I was lifting some "pretty huge weights." So that made me feel pretty good.

IW
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Old 07-28-2009, 07:38 AM   #1008
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good workout dub.
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Old 07-28-2009, 03:30 PM   #1009
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Thanks!
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Old 07-29-2009, 05:46 PM   #1010
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Wednesday July 29th/2009

Deadlifts
bw squats x 10
135lb 2x5
225lb x 5
275lb x 2
315lb 2x1

I guess I tweaked my back pretty bad last weak because its still not healed. No power and lots of hurting.

Front Squats
bar x 5
115lb x 5
135lb x 5
155lb x 2

More hurting... I give up.

Thoughts

Really frustrating to have this happen. I was super motivated this week and this makes me want to scream. Ugh.

IW
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