Ark94's Workout Log

[Andalite]

Your video:



My comments:

1.) Awesome Front Squats. Very good job on these!

2.) Your RDLs are not quite up to par. Have you read all the GUStrength articles I sent you? Give them a read again. You're not getting it.

Next time:

Front Squats= 145 x 5 x 2 <<-- let's try this

RDL = you need to work on your form. Read the articles again. You're right: some reps were good. Some weren't. You don't need to bring the bar down your the floor. You should stand with your feet a bit closer. You're doing the RDL like as it's a Deadlift. It's not. Its an RDL.

Cable Pull Throughs = 70 x 8 x 4

Grip Training = Keep at it!

 

[Andalite]

What do i do for tomorrow? I couldn't find anything in my log that you said about the workout.

You didn't look hard enough, son.

http://www.elitefitness.com/forum/w...ark94s-workout-log-689729-57.html#post9539955

 

[ark94]

You didn't look hard enough, son.

http://www.elitefitness.com/forum/w...ark94s-workout-log-689729-57.html#post9539955

My bad i was tired after working all day. I just looked through it, ONLY thing i didn't see is the OHP. You didn't mention what to do for OHP this week. Last week was 95x5x3

 

[Andalite]

My bad i was tired after working all day. I just looked through it, ONLY thing i didn't see is the OHP. You didn't mention what to do for OHP this week. Last week was 95x5x3

Add weight Take 100.

 

[ExtraMile]

yeah bro they didnt look like RDL's they looked like super slow deadlifts. Ill give explaning it a go. This is how I do them anyway.

OK so pickup the bar either out of the rack or just deadlift it up normally. So your standing there with the bar in your hands and standing straight up normally. Take the same stance you wuold for a regular deadlift. Now the first thing to move is your ass. You want to stick your ass back behind you as far out as you can, while arching your lower back at the same time. Your knees stay still, they dont move. They shouldnt be locked back. You do not bend your knees at all throughout the lift. That bar should stay in contact with your thighs and should slide down your thighs as it descends. When you get to around the knee area you should start to feel a stretch in your hamstrings. If you do then thats good it means your knees are straight and your lower back is arched. Keep lowering it until you have a good stretch, but dont bend your knees or start to round your back just so you can get it further down. You will probably start with only getting the bar down to your knees. From there you reverse the motion and conract your hamstrings and squeeze your glutes to pull you back up. As you get better and the weight gets heavier two things will cause you to go deeper with your reps. 1. the weight is heavy and pulls you down so you can get deeper and deeper into the stretch and 2. your flexibility will improve allowing you to go lower. I do my RDL's where the bar doesnt touch the floor. I find then the bar is resetting on the floor each rep it causes me to loose the tight, stretched position. So as you start going lower and lower you will need to do things to increase the ROM without the bar touching the floor if your going to do it this way. Step 1 would be change the 45's to 35's this should give you another inch or so. Step 2 would be to start standing on a box or plate when doing the exercise...

 

[ark94]

Thanks EM. One thing, my bar weighs 45lbs... There is no 35lb bar that size at my gym lol.

Anyways, Andalite. How do i go about working out monday now? This is not an excuse, i really wanted to go yesterday, and today but, i got a call from work that i had to go in both days. I put in all day 9-5. When i got home Friday, my parents had to leave for a funeral and my brother was out somewhere... i had no way to get to the gym. Today, i had to work all day again, 9-4 and nobody is home and my gym closes at 7.


Do i just forget about this workout, and continue with Deadlift Emphasis next week. How much will i suffer from missing one workout? Or does it not matter much at all?

 

[Tblock1]

Thanks EM. One thing, my bar weighs 45lbs... There is no 35lb bar that size at my gym lol.

Anyways, Andalite. How do i go about working out monday now? This is not an excuse, i really wanted to go yesterday, and today but, i got a call from work that i had to go in both days. I put in all day 9-5. When i got home Friday, my parents had to leave for a funeral and my brother was out somewhere... i had no way to get to the gym. Today, i had to work all day again, 9-4 and nobody is home and my gym closes at 7.


Do i just forget about this workout, and continue with Deadlift Emphasis next week. How much will i suffer from missing one workout? Or does it not matter much at all?

Lol he is talking about changing the plates from 45's to 35's, not the bar.

 

[ExtraMile]

lol duhh how would changing the weight of the bar make any differance to the height it started at when the plates were on the floor

like tblock said i mean change the 45 pound plates to 35 pound plates as they are smaller so the bar will be lower down.

 

[ark94]

Well that makes sense now. However i didn't even get up to 115, and won't go there till i get the form down. But yeah thanks for the tip, didn't even think of the better ROM with a smaller plate.



Just want to clear up my post question for Andalite.

Do i just forget about this workout, and continue with Deadlift Emphasis next week. How much will i suffer from missing one workout? Or does it not matter much at all?

What i mean is, since everything relates to each workout my Full Body would contribute to my workouts during the next week. Am i going to suffer from not doing it? I can go tomorrow, do you think i should because i remember you saying when i made the post of the routine to absolutely not workout on Sundays.... I have not worked out since Thursday, and if i went Sunday i would go M, and T..

If i do skip this workout completely, would i just redo what i should have done this week the following Friday correct?

Thanks.
Just trying to get some info to learn =D

 

[Andalite]

Skip this workout. Go do Deadlifts.

As for the Full Body Plan: whatever you were supposed to do this week will be done next week. So remember what you're supposed to do.