Bodybuilding.net - Bodybuilding Forum

March 1/09

Weight: 230

5 min w/u run.

SQUATS

BARx5x2
65x5x1
85x4x1
135x3x1
155x2x1
175x2x1
195x1x1
215x1x1
225x5x3

BENCH PRESS

Barx5x2
65x4x1
85x3x1
105x3x1
125x2x1
145x1x1
175x1x1
185x1x1
205x3x3 (160 + BAR)

Last one of those.. Next WO will be 195x5..

ROWS

BARx10x1
65x5x1
85x4x1
105x3x1
145x2x1
165x1x1
195x3x2

Ow.. Hurt my back.. :(

I'm going to go back to single arm rows for a while.. Mix it up..

HANGING LEG RAISES

10x3

Diet starting tomorrow (march 2)

March 2/09

15 minutes of semi high intensity on elliptical trainer..

Man.. I couldn't do more than 20 seconds of flat out pumping to save my life.. :(

It was more like 1 minute rest, 15 seconds flat out, one minute jogging, 20 seconds flat out, repeat..

Wasn't able to increase the flat out period much at all..

Oh well.. It's a start.

1.8km.

HR flat out was like 175, jogging was 160 (80% for 30 year old).

Diet

Breakfast: Oatmeal with cottage cheese and almonds

Lunch: Fruit salad (cottage cheese, grapes, almonds)

Dinner: Chicken Ceaser salad

Post Aerobic WO: 70g waxy maize, 30g protein

Snack: Oatmeal with cottage cheese.

Cals for day: 2520 Protein: 204g P 33%, C 44%, F 24%

are you SURE you took in almost 3,000 cals and close to 300 grams of protein with that menu???
you must be eating a HUGE amount of cottage cheese and oatmeal to get those totals!

yikes!

__________________

You're scraping your shins because your setting up too low and too far away. The solution is not to tape your shins or pull up your socks. The solution is to learn how to deadlift.

I've already provided you with a bunch of links and information. But here's another one (which was a link within some of the stuff already posted)

http://www.t-nation.com/readArticle.do?id=1588392

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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Yup.. Read that one..

It's not as bad as it was, but I am ripping off the scabs from when I REALLY did a number on them..

How do the split squats look?

If you scraped your shins doing deadlifts today then you should go back and re-read it.

Split Squats:

You were looking at yourself alot of the time. Don't turn to the side to look at the mirror while doing the movement, if you're going to do it stop at a specific part of the motion and look over.

Both feet need to point directly forward, the back leg/foot shouldn't be angled in any direction. Everything points directly forward.

Why not? Loss of balance?

I do it to make sure my knee doesn't go past my foot (going too far forward)..

Is the back foot angled? I plant the foot at a 45 behind me, and as far as I can tell the toes are pointed straight ahead..

The heel might be waggling a bit, but.. ?

Loss of balance is one point. You could also throw everything out of alignment (knees, hips, toes).

What does your knee going past your foot have to do with anything? If you're thinking of the myth that your knees aren't supposed to go past your toes...pay careful attention when you walk up a flight of stairs next time

I don't understand what you mean by 'planted the foot at a 45 behind' you. The leg should go straight back, not over and back, and the toes/feet should point forward.

From the video you provided it looks like your back leg in angled away from you (wider stance than straight back) and the foot is rotated (heel inward) and not straight back.

Old martial arts habit, I guess.. (front stance)

I'll TRY and put it straight back next time, see what happens..

I don't feel out of balance looking into the mirror, but yeah, if there's no problem putting the knee farther out than the foot, then I'll not bother..

I thought that was a big thing..

They make a point of not doing it for regular squats in the SS book, I seem to recall..

I DO notice that the farther back I lean, the less strain on my knee, and the more burn on my quads..

March 9/09

Weight: 229

SQUATS

BARx5x2
65x5x1
85x5x1
105x4x1
125x3x1
145x2x1
195x1x1
215x1x1
225x5x3

Hmm..

MIGHT have to take a break from squats and split squats again for a bit..

I probably shouldn't have done squats today, as my knees feel like crap after 3 weeks of kneeling, getting up and down again, etc. for this first aid re-cert, PLUS working out every second day..

I'll see how they feel after my day off tomorrow..

Got ice on them now, will continue for next 2 days..

But yeah, they're definitely trying to tell me to give them a rest..

BENCH PRESS

BARx5x2
65x5x1
85x5x1
105x4x1
125x3x1
145x2x1
195x5x3

These felt good..

Dunno if it was the 3 days off I had, the heavy triples I'd been doing, or me having a good pre WO nutrition day..

But it went well (controlled and swift up and downs), and if I can keep it up from this, adding 5, not 10lbs a WO I'll be laughing..

Nice to see guys looking bigger than me struggling with plate a side..

PULL UPS

10lbsx8x5x5

HANGING CHAIR LIFTS

10x3

BOSU FRONT AND SIDE PLANKS

1 min, 30 sec

Diet has been ok, though I haven't always been able to count exactly the protein content and total calories for each meal..

Pretty sure my minimums have been met, though..