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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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^^^wooohooo....1000th reply!!!!!!
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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 |
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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Ever think about doing a 3 day a week Westside program ? That gives a guy lots of time to recover.
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I was doing a modified WS program a while back but its definately something to look into.
IW |
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 |
good workout dub.
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Thanks!
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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 |
Tuesday Aug 4th/2009
BW: 189.2lb Military Press bar 2x8 75lb x 5 95lb x 5 115lb x 3 135lb x 3 145lb x 3,3,2 135lb x 4 Rocked a couple more reps then last WO. Nice. Pull-Ups (rested singles) BW x 5 (15s rest) BW + 10lb x 5 (15s) BW + 20lb x 5 (20s) BW + 20lb x 5 (20s) BW + 10lb x 5 (15s) Total = 25reps I did pull ups before DB press and it improved it quite a bit. Flat DB Press 40lb x 8 50lb x 8 55lb 2x8 Pull ups increased but DB press decreased a little but not horribly. EZ Barl Curls Superset with... Close Grip Bench Skipped cause it was getting late. Thoughts My upper workouts have been going well lately. I hope its just a matter of time before my lowers get back on track again. IW |
Nice job on the pull-ups :)
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Thanks Wolf. They were rested singles. I'm sure you figured that out but just thought I would clarify.
iW |
Thursday Aug 6th/2009
Deadlifts bw squats x 10 bar x 5 135lb 2x5 185lb x 3 225lb x 2 275lb x 1 315lb 2x1 325lb 2x1 335lb 1x1 1xM My back is really holding me back. (no pun intended) My legs will drive out of the hole but my back always wants to round over. I'm leary of doing DLs now because its so easy for my back to round and tweak/sprain something. Good Mornings bar x 5 95lb x 5 135lb 3x5 Bar Rollouts bw 4x10 The 4th set was a real biotch. Thoughts Well looks like I have some back strengthening to do... IW |
Are you engaging your glutes and bracing before initiating the pull?
And is it upper back or lower back that is rounding? |
I think I'm engaging my glutes but its hard to say after the fact.
Its definately lower back rounding. IW |
You should be engaging them before the lift. Get the glutes working and your abdominal braced and you shouldn't have a problem with your lower back. Unless it is very weak, of course, you shouldn't have to strengthen the lower back specifically. Its always in an isometric contraction, with a supporting role, anyway.
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Well I was definately focusing on engaging the core and squeezing that area. I will think more about engaging the glutes as well next time.
Thanks for the advice, IW |
Do you wear a belt? I don't recall.
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Quote:
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I try to not wear a belt as much as possible. Sometimes if I feel like I'm starting to round I'll put it on for added security.
What is a trap bar? iW |
I thought I should update...
I got sucker punched in a bar and thrown into some tables/kicked while I was down...generally just got roughed up. I'm alright but I have a bruised rib or two in my back, my one ear is pretty black and messed up, general soreness, and somehow pulled my groin. All because... get this... the girl I was dancing with bumped into him. So he thought it would be cool to punch me in the side of the head and throw her to the ground? WTF!? I didn't even see it coming and could not defend myself. So... I guess I'll be taking it easy for a bit. I'm really upset about this taking me out of the gym. Ugh. IW |
Sux Dub, hopefully a speedy recovery.
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Dude....that sucks, man. Rest up and heal fast.
The guy who sucker punched you must've been a real douche. |
Thanks guys. I'm trying to heal up as quick as possible. Today at work was a tough day. I was outside all day doing some testing and carrying some things around etc. Hopefully I don't aggravate it too much.
IW |
damn dude, that sucks :( hope ya get feeling better soon.
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Thanks for the kind words. Its feeling a little better each day... I'm hoping to be at it again by the beggining of next week.
IW |
Sorry to hear about you geting hurt IW hope you feel better soon :)
Quote:
http://http://www.gymratz.co.uk/weig...nt/item573.htm |
Well the link didn't work but I understand the concept. My gym definately does not have one of those. It pretty much just has the bare essentials. lol
IW |
Dont know what went wrong with the link heres a pic
http://i733.photobucket.com/albums/w...79/trapbar.jpg |
Ohhh I c. So you basically can just pull straight up. Thats neat.
IW |
Tuesday August 18th/2009
Weight: 188.0lb Flat Bench bar x 8 115lb 2x5 135lb x 5 155lb x 3 175lb x 1 185lb x 1 195lb x 1 205lb 2x1 195lb x 2,3 My back was still very tender and I really felt unstable because of the pain. I was not able to push it very hard. Chest Support Row Could not do this exercise. Very sensitve. Tricep Deadlifts 40lb x 10 60lb x 10 80lb 3x10 Superset with... EZ Bar Standing Curl 40lb x 10 60lb x 10 80lb 3x10 Incline DB Press 25lb x 8 35lb x 8 45lb x 8,7,8 Thoughts I hope I didn't do more harm than good... IW |
Update:
I had my mother give me a brief assessment (she is a physiotherapist) and she thinks I have either a torn lower trap or lower rhomboid... or both. Great... I was sure it was bruised because it hurts to breath in deep. What a pickle I'm in. IW |
i also tore something in that region when i tore my infraspinatus and bicep tendon. had a huge knot of scar tissue back there, and it felt like my scapula was in the "wrong" place. it was a weird feeling. a couple of really rough massages got rid of the scar tissue, and it felt much better after that.
that would be awesome having a mom like that :) |
Thursday August 20th/2009
Pistol Squats BW squats 2x8 Box 3x3 Free 7x1 Box 2x5 I finally did some BW pistolds. I lost my balance a few times but I'm glad I'm finally able to do them. I also found I had to shift the weight much more forward on my feet. EZ Bar Curls 40lb x 10 60lb x 10 80lb 3x10 BB curls twice in a week... why not? Lunges bw x 5 50lb x 8 70lb 2x8 These are really tough. Calf Raises 2 plates x 10 3 plates 3x10 Thoughts Well I think I'll be doing 2x a week lower workouts for a while until I get this back injury stuff smoothed out. IW |
Tuesday August 25th/2009
BW: 189.0lb Pistol Squats BW squats 2x8 Box 1x3 Free 4x1 2x2, 1x1 For some reason I had a hell of a time with my first four sets of free pistols. I kept losing my balance and it just didn't feel right. Then on my 5th set I sat back into it more and it seemed to work much better and actually got a few doubles out of it. EZ Bar Curls 40lb x 10 60lb x 10 80lb x10 90lb x 5 80lb x 7 Superset with... Tricep Deadlifts 40lb x 10 60lb x 10 80lb x 10 90lb x 7 80lb x 9 Might as well get in whatever upper work I can. My back doesn't particularily like the curls but if I keep my elbows tight to my sides its bearable. Suppine GHRs bw 4x10 Superset with... Captains Chairs bw 4x10 Don't know if I'll do the captains chairs again. It seemed to aggravate my back quite a bit. Thoughts I think I may try some front squats on thursday and see what the back thinks about that... IW |
Thursday August 27th/2009
Front Squats BW squats 2x8 bar 2x5 115lb x 5 135lb x 5 155lb x 3 175lb x 3 195lb x 3 205lb x 3,2 Felt good to work on front squats again. Doesn't pull on the back too much either. I think I will work on these and pistols for a while. Calf Raises 2 plates x 12 3 plates 3x11,10,9 Lunges 60lb x 8 80lb x 8 A little pressed for time so I called er quits here. Thoughts Not a bad little workout. I was rushing so there wasn't too much rest: lots of sweating. IW |
Sunday August 30th/2009
Bench Press bar 2x10 65lb x 10 95lb 4x10 Chest Supported Rows (Various grip widths/angles) bar x 10 25lb 4x10 DB Shoulder Raises (?) 10lb 4x10 Thoughts Just really light upper work today to feel out how my back is. IW |
Tuesday September 1st/2009
BW: 188.2lb Pistol Squats BW squats 2x8 Box 1x5 BW + 5lb x 2,3,3,3,2 I was on fire today. Lost my balance once but other then that I nailed the reps. EZ Bar Curls 40lb x 10 70lb x 10 90lb x 7,6 80lb x 10 Superset with... Tricep Deadlifts 40lb x 10 70lb x 10 90lb x 8,7 80lb x 10 Suppine GHRs bw 4x10 Superset with... Captains Chairs bw 4x10 Thoughts Supersets = sweat. Also, my back is feeling notably better. The occaisional twinge every now and then but mostly feels normal. IW |
Good news about the back Dub, nice pistols too.
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