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Ark94's Workout Log
- Thread starter ark94
- Start date
lmao i still look like i squat 95lbs... and im not that strong yet =(
Anyways a bit to talk about today on this workout. One thing i want to ask, im just hitting my 1RM's and going? Should i be doing anything else like say on Fridays i would do assistance like leg press calves etc... i didn't do that last week, should i be doing it? or is 2 1RM's in a day enough?
Next thing. Not sure how im going to get this done, but im having such a problem working out mornings, or in the afternoon. fuck, i find that if i go at nighttime i feel so much more energized i have no idea why. and i hear thats backwards to a lot of people lol. Is it bad to workout during at night or no? Especially coming home at like 10 or so and having a steak/my post workout meal then going to be by 12ish... i hate late nights but i find its hard to go during the day having no energy.
My workout today was a bit of a piss off.Though i have gotten to the point where i just leave it in the past. Now i don't give a shit about it. Anyways, I didn't have any exams today, so i sat at home and watched the soccer games all day. did the dishes made my own food etc, the normal when i went to the gym i thought i was feeling good. I got in and started fucking sweating and was exhausted just LOADING on the 45's onto the bar for deadlifting.
1RM Deadlift & Front Squat Week #2
Deadlift
1/7 - 135
1/5 - 175
1/5 - 205
1/3 - 235
1/2 - 255
1/0 - 275 (FAIL)
1/0 - 270 (FAIL)- couldn't even hit my old fucking max...
Front Squat
1/5 - 45
1/5 - 45
1/3 - 95
1/2 - 95
1/2 - 125
1/2 - 140
1/1 - 150 (felt a lot heavier compared to last week)
1/1 - 160 (didn't feel that heavy compared to last week)
1/0 - 170 (FAIL)
Overall
I have videos again of it, posted in another thread.
My deadlift was a bit of a piss off missing my old 1RM... Maybe cause i wasn't feeling up to par. Anyways, when you see the video you can see on 275 CLEARLY i get it up to my knees or so, and thats the sticky point where i can't get it up any further. But on 270lbs i again, CLEARLY get it to the same spot as 275lbs... but can't get it up any further wtf.... My question is, after you watch the video what muscles are used in getting it up past the lower knee and about the knee up the quads?
Front Squat when you see the vids i thought my form was very well especially for a max. any thoughts?
JDid23
New member
Not sure if this is right, but i think your hips/glutes definitely play a part. I would definitely give pullthroughs a go and maybe some hip thrusts.
Also, it sounds like you had an off day- don't worry about it. Your current deadlift max means nothing in the long term and i would bet my ass that before or at the latest shortly after the summer that you'll be able to hit 3 plates.
EDIT: I would also venture to say that your CNS is tired as hell from last week. It's extremely taxing to max out for a week straight, but to do it for 2 weeks has got to hinder your performance.
Also, it sounds like you had an off day- don't worry about it. Your current deadlift max means nothing in the long term and i would bet my ass that before or at the latest shortly after the summer that you'll be able to hit 3 plates.
EDIT: I would also venture to say that your CNS is tired as hell from last week. It's extremely taxing to max out for a week straight, but to do it for 2 weeks has got to hinder your performance.
i actually am not sure why. I think its because i can't start what Andalite wants me to this week because i have exams, so nothing to do other than remax i guess. Plus andalite wanted me to test them again, so its just another 2 workouts then i start the new routine monday.
Well as much as i liked it, this whole adding 5lbs a week im not sure its really what i should be doing. After reading up about the single, double, triple progression from an article Andalite gave me i thought it was great. I thought that was what i should be doing, so andalite made a routine for me. The whole adding 5lbs seems just to plain and old...
So i am very sorry to ask this but here it goes lol, probably newbiest questions ever. What exactly is my CNS? I never really caught onto it, but i know i have an idea.
miked8c
New member
It means your Central Nervous System Strength. This is one of the reasons why powerlifters are so much stronger than bodybuilders whom may be packing 50lbs. more of muscle on them. To break it down for you I'll give you a little example.
You got two electric cars:
Car voltage represents Strength
Battery voltage Represents Muscle
6 volt car and a 12 volt car (If you aren't familiar with electricity the voltage of something is the maximum amount of electricity that object will allow to be used)
The 6 volt car represents the bodybuilder, it has an 80 volt battery in it.
-Although the 6 volt car has a much larger battery it can still only use 6 volts of electricty because that is the max voltage that can be used.
the 12 volt car represents the powerlifter it has an 18 volt battery.
-Even though the 12 volt car is using a significantly smaller battery it is able to use its battery more effectively because it can handle twelve volts.
In short CNS is your strength, your bodies ability to recruit muscle fibers to perform an action. Bodybuilders train their muscles, not there CNS, which is why they may be huge but are not able to lift as much as powerlifters who may be much smaller than them. This is because the powerlifters are able to recruit more of their muscle fibers in a lift then a bodybuilder can, they may have less muscle but they can use it more effectively. Similiar to how the car may have had a smaller battery(muscle) but could go faster because it had better CNS.
How does this relate to you, Ark?
Since you maxed for two weeks in a row your body's central nervous system is worn out from all the max effort attempt you had it do. It is no longer able to recruit as many muscle fibers as it was able to last week, so while you may think you have lost muscle you have in fact weakened your CNS strength and it needs time off from maxing out to recover itself.
You got two electric cars:
Car voltage represents Strength
Battery voltage Represents Muscle
6 volt car and a 12 volt car (If you aren't familiar with electricity the voltage of something is the maximum amount of electricity that object will allow to be used)
The 6 volt car represents the bodybuilder, it has an 80 volt battery in it.
-Although the 6 volt car has a much larger battery it can still only use 6 volts of electricty because that is the max voltage that can be used.
the 12 volt car represents the powerlifter it has an 18 volt battery.
-Even though the 12 volt car is using a significantly smaller battery it is able to use its battery more effectively because it can handle twelve volts.
In short CNS is your strength, your bodies ability to recruit muscle fibers to perform an action. Bodybuilders train their muscles, not there CNS, which is why they may be huge but are not able to lift as much as powerlifters who may be much smaller than them. This is because the powerlifters are able to recruit more of their muscle fibers in a lift then a bodybuilder can, they may have less muscle but they can use it more effectively. Similiar to how the car may have had a smaller battery(muscle) but could go faster because it had better CNS.
How does this relate to you, Ark?
Since you maxed for two weeks in a row your body's central nervous system is worn out from all the max effort attempt you had it do. It is no longer able to recruit as many muscle fibers as it was able to last week, so while you may think you have lost muscle you have in fact weakened your CNS strength and it needs time off from maxing out to recover itself.
Andalite
Elite Bodybuilder
Mike,
His CNS is not "worn out" from maxing two weeks in a row.
You guys want to do strength training but nobody wants to actually lift heavy weights at the maximal end of the spectrum.
Ark has never lifted weights in the maximal end of the spectrum therefore his body is not used to it. I've made him do the two maxouts for him to understand what it actually means to lift heavy weight. Come next week he will not be training at 100% of his 1RM but you can bet on it that he will be training above 90%.
I just made a huge post about this strength training thing in my log...I don't want to clutter up Ark's log but what you're saying is correct except it doesn't apply as much to Ark. Ark has never done 90%+ of his max in anything. So this is just new for him.
He'll be fine once he trains in the higher end of the spectrum more often. If you want to get strong you got to train to get strong.
Oh, and I really like your example about the PL'er vs. the BB'er, Mike...excellent example!!
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