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Nice! If Widdoes does them that'l be four of us. I found what seems like a good instruction from Greg Glassman from crossfit. I tried to upload the ms doc but it failed. I'll try later. I think I will start all over with mine and try his instructions.

Eric, what about this:

http://youtube.com/watch?v=kTc8kY3kz0g

Deadlift Day
Cycle 9

Overall Impression:

deload week....time to rest :D

The Workout:

Deadlifts
- 255 lbs x 5 reps
easy

Bulgarian Squats
didnt do

Glute Ham Raises
- BW x 6 reps x 2 sets

Ab Work
- Big 4 Circuit for 12 reps x 2 sets
Big 4 Exercises:
1.) Overhead Side Bends (10 lbs)
2.) Hanging Leg Raises (BW)
3.) Front Plate Squats (25 lbs)
4.) Plate Side Bends (45 lbs)
worked up quite a sweat with this...

Grip Work
- didnt do

On the vid I don't think some of that is correct, Anuj. First of all everything I've read says to never start with a bar. Not even a 15 pound bar. You need something that is virtually weightless. Evne a broom stick would probably work.

Another problem, imo, is he is acting as if the only trick is to "pull back the shoulders". He has the bar behind his head at all times. While it is ok for the bar to go back sometimes and never ok for it to go forward, the CORRECT way is to keep the bar in the frontal plane which doesn't necessarily mean behind the head. When you get up to heavy weights I don't imagine letting the bar drift back is going to be a good idea. But anyway all he's really doing is to show you how he does an overhead squat with a bar. He's not really giving any "tips" on learing the exercise.

I'm gonna e-mail that doc to you.

Good deload day.

Quote:

Originally Posted by Eric3237 (Post 49920)

Nice! If Widdoes does them that'l be four of us.

Make that five of us. I actually started doing Over Head Squats a few weeks ago. I do them after my stretching on cardio days (Monday and Wednesday). I was doing Goblet Squats with no weight and going very deep for flexibility, then I changed to a few reps of OH Squat with just the bar and holding it deep. I can see where using a broomstick is better for starting off. For me, shoulder flexibility was the biggest problem.

Anuj, you're workouts have been awesome. Keep up the good work, especially on those days when you'd rather not be at the gym. Those days can be the most rewarding after you finally get through it.

Quote:

Originally Posted by ghij_mpu (Post 49993)

Anuj, you're workouts have been awesome. Keep up the good work, especially on those days when you'd rather not be at the gym. Those days can be the most rewarding after you finally get through it.

thanks, phil. im taking a deload week right now so im kinda happy about that :)

Military Press Day
Cycle 9

Overall Impression:

deload week...

i weighed myself in today. 180 lbs. wow.....actually: HOW??

so now im worried...if i weigh 180 (but this is after ive eaten a SHITLOAD of food today plus more than a gallon of water), and i have an Overhead Press of 160, then 160 is only 89% of my BW which sucks because being at 170 and pressing 160 is far more impressive :( shit

good news is that the new weight which i have gained isnt bad...i look good...kinda "swollen" up but i dont feel "bloated"....i feel fine...

The Workout:

Standing Barbell Military Press
- 135 lbs x 3 reps x 3 sets
so quite a lot of things to note:
forgot to wear a belt on set 1 and i kinda strained my lower back on rep 3...but then i stretched for like 3 minutes, put on a belt and knocked out 3 easy. i think more than the belt i got so carried away by the music in my ear i forgot what i was doing...as in, i got lost in the song lol....has this happened to anyone? when you are doing an exercise but your mind goes off to some place else (in my case it was a gorgeous beach in Bali) and then right at the last leg of the lift you snap back to reality and you're like "wow...im handling a lot of weight i better pay attention"?

Hammer Grip Pull-ups
- 3 reps + 4 reps + 5 reps = 12 reps
this was done with a twist. i held each rep at the top for 2 seconds and at the bottom for 2 seconds. on the last rep of each set i held myself up for 15 seconds and i kept my feet extended like i would if i were doing hanging leg raises...my whole body was trembling lol...felt awesome!

Facepulls
did not do

Ab Work
did not do

Quote:

so now im worried...if i weigh 180 (but this is after ive eaten a SHITLOAD of food today plus more than a gallon of water), and i have an Overhead Press of 160, then 160 is only 89% of my BW which sucks because being at 170 and pressing 160 is far more impressive :( shit

you worry way to much anuj, your making progress, just keep going with it. dont get too caught up in percentages, and how impressive a certain lift is. Just do what you've been doing, put in work, and stay focused, now thats impressive.

Quote:

Originally Posted by hrdgain81 (Post 50086)

Agreed

agreed on the worrying...

i do like your use of the word "shit" though...very nice :)