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i feel you on them overhead squats anuj. i just try it with the bar and i feel like im getting ready to tip over and everything with that. so once i seen that was bad i just tried to do some snatches and that was almost as bad. i snatched it up so damn slow lol. it looked like i was doing front lat raises.

Press Assistance Day
Cycle 15

Overall Impression:

i didnt feel like working out initially but decided to nonetheless because i didnt want to skip a workout. i have a clean record for this month and i want to keep it like that :)

The Workout:

Pull-ups
- 5 reps x 3 sets
pull-up count so far is 15

Superset 1
- DE Bench Press @ 50% = 95 lbs x 3 reps x 3 sets
- Pull-ups = 3 reps x 3 sets
pull-up count is 24 so far (15 + 9 = 24)

Superset 2
- Pull-ups = 3 reps x 4 sets
- Standing Unilateral Dumbbell Shoulder Press = 35 lbs x 12 reps x 4 sets
pull-up count is 36 so far (24 + 12 = 36)

Triset 1
- Dips = 8 reps x 2 sets
- Pull-ups = 2 reps x 2 sets
- Bent Arm Pullovers = 50 lbs x 8 reps x 2 sets
pull-up count is now at 40 (36 + 4 = 40) YAY!!!

Ab Work
- Lat Pull Down Sit-ups = 80 lbs x 6 reps x 2 sets
- Overhead Plate Sidebends = 10 lbs x 6 reps x 2 sets

That was a good idea, Anuj. I liked it. Got a lot of pullups in.

Quote:

Originally Posted by Eric3237 (Post 54712)

That was a good idea, Anuj. I liked it. Got a lot of pullups in.

Thanks, Eric :) I thought you'd like the idea :)

Deadlift Day
Cycle 16

Overall Impression:

today was a pretty shitty workout on the whole.

The Workout:

Mobility Drills
i did a whole bunch of mobility drills to work on hip flexibility and mobility issues which i have recently built up.

Snatch Grip Deadlifts
- 185 lbs x 6 reps x 3 sets
felt pretty ok. after the mobility work my hips were feeling a lot better so i was able to do these with better form that before.

Rack Deadlifts
- 315 lbs x failure x 3 attempts
- 225 lbs x 6 reps x 2 sets
this is a new exercise for me. i havent done these ever. i set the bar at the lowest level on the platform but unfortunately im so short that it came to rest just above my knees. so i got a small platform and stood on top of it. now the bar was at my knees or a little under. 225 lbs felt a lot easier than 315.

Glute Ham Raises
- 8 reps x 2 sets

Ab Work
- Hanging Leg Raises = 5 lbs x 12 reps x 2 sets
- Overhead Plate Sidebends = 10 lbs x 12 reps x 2 sets

Grip Work
- Dumbbell Curls = 40 lbs x 2 reps x 2 sets
- Barbell Curls = 65 lbs x 5 reps x 2 sets

You already pm'd me but as I said before...it wasn't a shitty workout. It is what it is. Just because something doesn't live up to your expectations doesn't mean as much as what happens from doing it. And it the rack pulls from such a height seemed harder than expected maybe there was a reason for that. So hopefully something positive will come. But you just did snatch grip which is just about as demanding as it gets so all bets are off. That was the first and prioritized movement.

What happened to me a while back as a was changing my philosophy and outlook I stopped worrying about some perfect rep and weight formula. I stopped trying to predict how much exactly I should be doing with a new and unfamiliar variation. I give myself time to feel it out. Usually one workout and you can hone in on where you are pretty well. It would have been perfectly ok for you to work it up with easy doubles, or whatever, keeping moderation in mind, to see where your cababilities lay. And then you can look at whatever you did and get an idea of what you want to do or should be doing.

So just free youself up a little and play around with things. No, I am not talking about a "feel" experience, Sleeper style, nor am I saying "find your max". I am talking about trying to get a more realistic frame of where you are at rather than base it on assumption or expectations. You are going to come up with a plan but you also have to think on your feet, as I know I've preached before.

Your grip work sucks. Forarm curls are way down the list when it comes to grip work. It's like you are doing exercise number 7 and 8 before numbers 1 through 4....

I understand why and how the workout was still productive even though it "felt" like shit.

About my grip work....I am gonna stop doing curls 2x a week. I'll do them on Squat Day and on Deadlift Day I plan on doing static holds, farmers walks and wrist roller work from next time. Sorry about the poor choice of exercise: I was too lazy and I wanted to do something easy because I was upset with my performance on Deadlifts.

Thanks, sir.

Well also I made suggestions as to what weight you could probably use which was dumb on my part. I didn't mean to take it to the bank but expectations like that really don't help our perceptions. You don't know what would happen if you hadn't done snatch first. But on the other hand it is not like you have any trouble locking out so it's just extra work on the top end without completely shooting your lower back to hell.

Military Press Day
Cycle 16

Overall Impression:

i so didn't feel like working out today...my diet yesterday was really bad and so was today.

The Workout:

Standing Barbell Military Press
- 145 lbs x 3 reps x 3 sets
this was actually a lot harder than i thought it would be. i also didn't warm-up like normal.

Cable Rows
- 140 lbs x 10 reps x 4 sets
double progression! http://forum.bodybuilding.com/images/smilies/smile.gif

Dumbbell Rows
- 70 lbs x 8 reps x 2 sets
im glad i reduced the weight on this. my form was a lot better than last week. very little torso movement.

Lat Pull Downs
- 100 lbs x 10 reps x 2 sets

Facepulls
- 70 lbs x 10 reps x 1 set

Ab Work
- Hanging Leg Raises = 10 lbs x 6 reps x 2 sets
- Plate Sidebends = 45 lbs x 10 reps x 2 sets

I know you mentioned your diet was not very good, but on the bright side nice progression on the cable rows :)