Fitness Log

[Tblock1]

Thanks jdid and grubd! I really like doing 5 heavy sets of squats much better than 1 heavy top set, I really start to get in the groove.

 

[Andalite]

Thanks jdid and grubd! I really like doing 5 heavy sets of squats much better than 1 heavy top set, I really start to get in the groove.

this same principle applies to deadlifts which is why I laugh everytime someone says only one top set is enough. Perfect practice makes perfect and you need to do more than one set to get the movement down right.

 

[Tblock1]

this same principle applies to deadlifts which is why I laugh everytime someone says only one top set is enough. Perfect practice makes perfect and you need to do more than one set to get the movement down right.

Hmm well honestly I think each person is very different, but I do know that for most lifts I have read time and time again one top set to failure is not enough unless you are extremely strong. For me though one top set of deadlifts has been enough to progress, I literally have never stalled on deadlifts, I've just had a few times where I have missed a week or 2.

 

[Tblock1]

Wednesday 5/5/10
Weight pre-workout 197 lbs (after meal)

Bench
1x1x045
1x8x135
1x6x155
1x5x185
2x3x245 PR (4:00 rest before 1st, 5:00 before others) supersetted with 3x10x5 reverse db fly
1x2x245 (would have gotten the 3rd but I hit the pegs on the rack on the 1st rep and had to do a paused bench with 245, screwing my set up
1x10x135

High pulls
1x5x135
5x3x215 PR (2:30 rest btw sets)

BB lunges
2x8x185 PR (8 reps each leg)

1 arm pushups (14 total reps, 30% increase)
1x1x both arms
2x3xboth arms PR

btn press
3x10x45

low incline db bench
1x8xheaviest db

Chest stretch
3x35x40 lbs

standing db triceps extensions
3x8xheaviest db PR

Rotator exercise
1x10x5
Comments: Got some bad shoulder pain today, maybe the heavy benching is getting to me. My shoulders just have bad flexibility and if I try to stretch them back like in btn press position they hurt. So I added some light btn press to my routine, on saturdays I wil go heavier. Also I'm going to post my current routine and see if you guys think it is too much shoulder work maybe?
Anyway bench went well though and I would have gotten that damn third set I was going to do 3x10 for incline bench but decided not too because of the shoulders.

 

[Tblock1]

Monday

Squat (Double progression= 5x3, next week =5x4 same weight, next week =5x3 10 pounds heavier)
1 hand powersnatches barbell
weighted pullups (need better progression....ideas?)
pendlay rows(3x5 single prog, add 5 pounds each week)
1 armed cable row (3x10, add 10 pounds each week for now)

Tuesday
Circuit pt

Wednesday
Bench (3x3, have stalled though so maybe something like 3x10? I kind of want to give my shoulders a break)
high pulls (double progression (5x2, next week 5x3 same week, then 5x2 next week with 10 pounds more
bb lunges (varied 8 rep per leg sets)
1 arm pushups (increase in volume and sets each week)
db low incline bench (add 1 rep per set each week)
chest stretch (add 5 secs a week per set)
standing db extension (add 1 rep per set)

Thursday
3 mile run for now, building back up to 5 (shin splints)
pt if i can

Friday
Deadlift
1 armed cable row (same as monday)
good mornings
1 handed deadlift (if I get a chance)

Saturday
Split jerk (4x3, add 5 a week for now)
btn press (just added)
cgbp (3x6, stalled need ideas)
seated db press (changing to unilateral press
explosive bench (will do with bands now)
db rotators (for shoulder health)
reverse db flies
barbell curls
hammer db curls
wrist curls

Running: Minimum 3 days a week
PT: minimum 3 days also
Grip work: 2 days a week

Comments: So the bolded areas are where I need some help for progression ideas. I also am wondering if this is too much shoulder work, ie benching 2x a week plus all the other sheet. I have the curling bolded because before I had barbell curls monday, but I am wondering if that will be overworking them to do curls 2x a week? Just not sure if Saturday is looking a little dense now...
thanks help is appreciated as always (heading out to do a 3 mile run now, fuuuuck)

 

[JDid23]

sick stuff. you mind taking a vid of your 1 arm pushups? Hope your chest feels better.

 

[Tblock1]

sick stuff. you mind taking a vid of your 1 arm pushups? Hope your chest feels better.

Hey chekc the routine post I just made Thanks but it was my shoulder not chest lol, and yeah I will take vid sometime.


I do them like this:
YouTube - one arm pushup

Haven;t tried them clse leg yet

Might want to check out this vid too:
http://www.youtube.com/watch?v=mlVYnwKRLnw

This guy is from england, like em but he only weighs 155 and is as strong as me or a little stronger on some stuff

 

[Andalite]

Hmm well honestly I think each person is very different, but I do know that for most lifts I have read time and time again one top set to failure is not enough unless you are extremely strong. For me though one top set of deadlifts has been enough to progress, I literally have never stalled on deadlifts, I've just had a few times where I have missed a week or 2.

There are hardly any powerlifters or strongmen who train deadlifts to failure. Ever. Infact, I am pretty sure that most of these guys are very adamantly against going to failure on Deadlifts because of the neurological havoc it creates.

You have never stalled on Deadlifts but we all saw your form with 455. I know you're very happy with the lift and you should be because it was a max attempt however, you have to understand that all these people who are cheering you on to NOT pay attention to what I am saying are not going to be there to nurse you back to health if you injure yourself. Also, think about this: if you get injured the only person losing out is you. Nobody else is going to miss an attempt on account of you hurting yourself. This is why I stressed the importance of you needing to rework your form. I kept it all via private message to avoid taking the wind out of your sails publicly.

You are not training one set for progression: you are training more than one set for two reasons:
1.) To perfect technique
2.) To injury-proof yourself but creating neural adaptations to the heavy weight.

 

[Tblock1]

There are hardly any powerlifters or strongmen who train deadlifts to failure. Ever. Infact, I am pretty sure that most of these guys are very adamantly against going to failure on Deadlifts because of the neurological havoc it creates.

You have never stalled on Deadlifts but we all saw your form with 455. I know you're very happy with the lift and you should be because it was a max attempt however, you have to understand that all these people who are cheering you on to NOT pay attention to what I am saying are not going to be there to nurse you back to health if you injure yourself. Also, think about this: if you get injured the only person losing out is you. Nobody else is going to miss an attempt on account of you hurting yourself. This is why I stressed the importance of you needing to rework your form. I kept it all via private message to avoid taking the wind out of your sails publicly.

You are not training one set for progression: you are training more than one set for two reasons:
1.) To perfect technique
2.) To injury-proof yourself but creating neural adaptations to the heavy weight.

I have never trained to failure on deadlifts except with the 315x15 for the challenge, and that probably wasn't quite to failure. I always do my top set ie 380x5, 1-2 reps short of failure. Imo the only thing I need to rework on my form to not be injured is:
1) arch my back more
2) stop that jerking motion on the beginning of the reps
Both of those things I don't normally do on deadlift sets, although I do tend to round my back a tiny bit even on regular sets with the belt on.

Bblazer told me to do these 2 things:
1) Tuck my ass under me more to use my legs for as long as possible
2) Get tight before the pull, something I wasn't doing (this would stop the jerking motion and the rounding of the back)

So that is what I will be working on because it makes the most sense.

 

[JDid23]

To add on to what BBlazer said, (i'm not sure if you do this or not) push through your heels to help activate your hips and glutes.