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Thanks boy-eez!
IW |
Wednesday March 4th/2009
Weight: 188.5lb Squats bar x 8 135lb x 5 155lb x 10 175lb x 10 195lb x 10 205lb x 10 Holy crap this pretty much decimated my body. Rack Pulls (6" above standard DL) 135lb x 5 185lb x 8 205lb x 8 225lb x 8 275lb x 8 DL Lockouts (2" above knee) 315lb x 5 405 x 5,4 Wow this really ripped up my hands! Leg Raises bw x 8,8,8,6 Thougths High rep squats are killer! IW |
You must have been pretty depleted after this workout. How's the dieting going?
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Hell yeah I was! My quads are pretty tight this morning and my traps too. Tight in a good way though.
The diet is going alright. I think I may be bouncing around but I'm generally trending down....slowly....really slowly.... lol I'll see wlhere I'm at at the end of this week then I'll have a pretty good idea. IW |
EEWWWW look at all those reps!! :biglaugh:
Na seroiusly good to see you change things up I probs need to do that more often.Are you doing any cardio yet? |
I have done some here and there but I'm having real trouble with staying dedicated to cardio. I always find that i do cardio and then I'm sore from that and it F*cks up my leg workouts which = GAY!
However, if I just started doing it regularily I probably wouldn't be sore from it anymore. IW |
Friday March 6th/2009
Weight: 188.0lb I think I am like exactly on my maintenance point or maybe like 100 cals below cause I'm losing weight *really* slowly. Military Press bar 8 65lb x 5 75lb x 10 85lb x 10 95lb x 10 105lb x 10 115lb x 8 DB Decline Bench 40lb x 8 50lb x 8 55lb x 8 60lb x 8,9 I'm incredibly unstable using DBs. HS Narrow Grip Row 45plate x 8 45 + 25 x 10 45 + 35 x 10 2 45s x 10 2 45s + 10s x 8 Seated DB Curls 25lb x 10 27.5lb x 10 30lb x 10 32.5lb x 8 Thoughts If I would just get off my ass and add cardio in 2-3 times a week I'd probably be losing a good lb a week. Right now its like a lb a month. IW |
So I wanted to hit the gym today but my legs are still not 100%.. I did legs on wednesday and now its sunday... Thats not normal is it?
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If it's like this after a month or so of high reps, then I'd say its not normal. :biglaugh: |
Monday March 9th/2009
Squats bar x 8 135lb x 5 185lb x 3 205lb x 5 215lb x 5 225lb x 5 235lb x 2 I had no energy today. I didn't fail but my squats were hurting my calves for some reason. WTF? Really out of my groove...blah Front Squats bar x 8 95lb x 8 115lb x 8 135lb x 5 Back Extensions bw + 25lb x 10 bw + 35lb 2x10 Side Bends 50lb x 10 55lb x 10 60lb x 10 Thougths I had no energy for some reason. I slept fine last night and everythign and I ate well all day. I think my legs might have still been recovering. What really worries me is why the hell would my calves be hurting? IW |
Tuesday March 10th/2009
30mins LISS on the Tmill I'm hoping this will help with my leg recovery. I also did some OH squat practice with my broom. My shoulders are really the limiting factor for me. IW |
Some foam rolling can also help with recovery.
Your ankle mobility/stability and t-spine mobility will come into play when the broomstick gets heavier :D If you're not already, you should get in some mobility work on those and some stability work on the ankle. IME those are the things that will be putting you ass over tea kettle :) |
I definately agree on the ankle mobility. I really felt it last night when I went to bed.
I've always thought my recovery time was not that good but this just has been proving it. Is it normal for some people to have very different recovery times? |
Yep. Everyone is different. Some recover faster or slower than other.
It could also be something to do with your lifestyle or training. Lack of sleep, stress, high volume workouts, training age (for a specific exercise), rest between workouts, leisure activities. I could go on all day (or at least a few more lines lol) but sufficed to say everything has its hat in the ring. If your recovery has always been on the slow side, but has recently become much slower, take a look at anything that has changed lately. A few things can add up to a bigger impact. Don't forget about your recent diet shift, that's a biggie sometimes. :D |
I'm guessing zero carbs is really not helping the recovery. My sleep is pretty good, my calories are right around maintenance, I guess I could be stressed out a little...
I dunno. I think the main one is not having carbs. IW |
Wednesday March 11th/2009
Military Press bar 8 65lb x 5 85lb x 5 95lb x 5 105lb x 5 115lb x 5 125lb x 5 135lb x 6 145lb x 3 I made one more rep on the 135lb set then I did last time so progress is progress. Pull-Ups bw 5x5 This is the best pull-up day I've had in quite a long time. I think its when I do bench press first I clench my shoulder blades together and tire out my back. Flat DB Bench 45lb x 8 50lb x 10 55lb x 10 60lb x 8 65lb x 8 BB Curls bar x 10 55lb x 12 65lb x 10 75lb x 8 DB Shrugs 55lb x 10 65lb x 10 75lb x 10 90lb x 10 DB shrugs feel way more natural to me. Thoughts Felt like a very strong workout which is a good counter to my last one. Although, my legs are still very tender. I'm hoping to hell they'll heal for friday but I may just have to take it easy. IW |
Friday March 14th/2009
Weight: 190lb... Bah Rack Pulls (6" above normal) bar x 5 135lb x 5 185lb x 5 225lb x 8 245lb x 8 265lb x 10 285lb x 10 I overextended my back when I was warming up because I lifted the weight too fast.... Ouch. The tension from pulling actually made it feel better though. Lunges bar x 5 65lb x 10 85lb x 10 95lb x 10 This was actually really hard for me. Glutes are tight now. Leg Raises bw x 8,8,8 Thougths A rushed workout but a good one. IW |
good stuff dub. when do you get back to non-volume work?
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Thanks. I think I'll get back to strength training in another week or 2. However, over the weekend I managed to hurt my shoulder while snowmobiling. I hit a drift at an angle and I landed sideways and somehow took all the weight on my right shoulder. Oweeeee. Hopefully it doesn't take too long to heal up but its a hurting unit right now.
IW |
Monday March 16th/2009
No workout today. My shoulder is F*ed. I guess I'll just be focusing on what I can do. Seems like all pushing and pulling is out. Tmill 2min warmup 10min @ 4.5mph 10min @ 5.0mph 10min @ 5.5mph 6min @ 6.0mph 4min cool down Wow, I was impressed with myself. For a fat out of shape guy I thought I did pretty good. IW |
Hope it gets better soon.
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Me too man!!! So pissed I can't go do my usual today.
IW |
that wing feeling better yet?
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No not really. I think I did a real number on it. At this rate its going to be closer to 2 weeks before I'm workin it. :lame::gay:
IW |
Take it easy, rushing it and reinjuring it could set you back alot more than two weeks. A break once and awhile is good for you anyway.
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This is true. I'm going to try and go do some squats 2nite.
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Wednesday March 18th/2009
BW: 187lb Low Box Squats bar x 8 135lb x 5 165lb x 5 185lb x 3 205lb x 5 215lb x 5 225lb x 5 235lb x 5 245lb x 1 Crap. My legs were still shit from the treadmill. Holy crap my muscle recovery is garbage. Lunges bar x 5 65lb x 10 85lb x 5 Le shit. Decline Crunches/Twists bw x 10 bw + 10lb 3x10 Thoughts Well I was just about to cut my cals by about 300 and then this workout came along. I can't take it anymore. My muscle recovery is absolutely crap without carbs. I'm done with this diet. IW |
Monday March 23rd/2009
Weight: 190.5lb Pin Squats bar x 8 135lb x 5 155lb x 5 175lb x 8 195lb x 8 215lb x 8 Well I decided that I've actually been squatting *too* deep if thats possible... My A2G squat is like 5-6" below parallel. I think I've been losing alot of control and really bouncing out of the hole. So we set up the pins *just* below parallel and started practicing at that. I need to get my control back. Free Squats 175lb x 8 Using the same depth, I just did a little practice at hitting just below paralell using very slow tempo and staying as stable and tight as possible. Rack Pulls 135lb x 1 No go today... too sore still. I think pulling is still out for another week. I may be able to do some light flat pushing next workout. We'll see. Back Extensions bw x 10 bw + 25lb x 10 bw + 35lb x 10 bw + 45lb x 10 My back gets so pumped after this and its almost painful. It pretty much stays locked up until I do some ab work and it releases. Cable Crunches 130lb x 12 150lb x 12 170lb x 12 190lb x 6 Well I havent' done these in a long time and I've definately increased in strength. I can do the whole stack now. Thougths Well, my shoulder is getting better but its definately not 100%. I'll keep on just feeling out what I can and can't do. I'm definately not going to do anything that causes pain because I'd like this to be healed sooner than later. IW |
Wednesday March 25th
Well I was going to try and do some light upper work today but I think I'm getting the flu. FvcK! Now thats a downer. IW |
Dub
With your squats how wide is your stance, is it fairly narrow? I had the same issue I could hit way below parallel with a narrow stance, this made me fall forward alot.Try taking your stance out a fair bit, this will make it very hard if not impossible to get super low.Just find your sweetspot that lets you get just below parallel and watch your poundages jump. Just my 2c but it worked for me. |
Thanks hops. I'll try that when I'm feeling good again.
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Saturday March 28th/2009
Well I finally am feeling better. Just a bit of a scratchy throat but I think thats on the way out. Squats bar x 8 135lb x 5 185lb x 3 205lb x 3 225lb x 3 245lb x 1 265lb x 0 These were done with quite a wide stance. I didn't have my partner there to judge if I was hitting below paralell but I think so. Its a whole new feel to squatting when its this wide. I think it will eventually make me stronger if I keep doing it this way but right now I'm weak as F. BB Bench Press bar x 8 95lb x 8 115lb x 8 135lb 2x8 Just feeling out bench again. Felt a little stretching in the shoulder but overall not too bad. Rack Pulls 135lb x 8 225lb x 8 315lb x 3 The shoulder didn't mind the 225 but it wasn't too happy with the 315... Incline DB Press 25lb 3x8 I only get pain on these when I squeeze the DBs together right at the top. Thoughts Well between hurting my shoulder, getting sick, and starting to squat differently I feel like I'm a newb again. Wah! IW |
I found it hard to get use to wide squatting also. At first i was doing it with no briefs , but they hurt my hip joint. Now I always wear them and I'm back to 100% . But I personally only go wider on the heavy sets.
Nice lifting , man . Coming back from a cold sucks ! |
Dub do a shit tonne of mobility work for your hips etc that will help alot with things.One thing I found very helpful is using the tennis ball around my groin area for about 5 mins or so each leg as I am very tight there, this helps me loosen up that area.Lots of leg swings and side lunges help during my warmups too.
It feels weird at first with a wide stance but you should be noticebly stronger when you get used to it.Do you do any DE box work? That might be the place to start before going super heavy. |
My hips gave me problems for a couple of months also. I had to do lots of foam rolling, stretching, and mobility work every workout. You'll probably find it easier to gradually widen your stance. I think that will probably make it easier in the long run.
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The mobility is really not an issue for me for some reason. I think the one problem is that my inner thigh muscles are weak. Hip adductors? I think I might just have to go back to a 5x5 for my squats for a while and start light and planned progression. Feels like I have to relearn everything!
IW |
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Good idea to slowly work the stance out too Ross. |
Monday March 30th/2009
BW: 188.5lb Military Press bar 8 65lb x 5 85lb x 3 105lb x 5 115lb x 5 125lb x 5 135lb x 3,2 Shoulder was pretty tight at full ROM so I stayed slightly conservative. Chin-Ups bw 5x4 My shoulder really didn't like these. I couldn't do pull-ups at all. Flat DB Bench 45lb x 10 50lb x 10 55lb x 10 60lb x 8 Seated DB Curls 25lb x 10 30lb x 10 32.5lb x10 35lb x 6 Thoughts Well for my first real upper workout after my injury I think it went pretty well. I've lost some strength on my right side and I've got some tight muscles to contend with but I think all will be well pretty soon. IW |
Wednesday April 1st/2009
Squats bar x 8 135lb x 5 165lb x 8 185lb x 10 205lb x 10,7 Well I was doing wide squats again today. I found that even with wide squats as I warm up I just get more and more depth. I think I was hoping that if I went wide enough it would physically stop me from going too deep but it seems that I have to stop the squat manually. My control is terrible I realize now. I have been squatting much too fast and bouncing out of the hole for a long time. Its going to take some time to undo. Front Squats bar x 8 95lb x 10 115lb x 10 135lb x 10 155lb x 8 Cable Oblique Twists 45lb x 10 50lb x 10 55lb x 10 60lb x 10 Thougths Did some bbq'ing before the gym today... had three burgs. Man, you'd think I'd learn. IW |
Have you tried box squats ?
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