DC Training - My log

[the_alcatraz]

Blue Lotion is the shit!!!

Make sure your knees are not coming in as you come out of the hole. Force them out. I was having a lot of knee problems until I made a conscience effort to force my knees out on every rep.

Not too sure what this means...

 

[bblazer]

Not too sure what this means...

One of the most common form problems in a squat (other than hip "ducking") is when the knees "pull together" when driving out of the hole. What SL is saying, is to make sure that you make an effort to try and spread apart your knees as up drive up - making the distance between them greater, or at least not less.

This is all no good though if you are doing a close stance BBer squat rather than a wide stance PL squat (which you should be doing).

Also, sit as far back as you can when in the hole. Do not let you knees get over your toes.

B-

 

[the_alcatraz]

Workout 11: Chest, shoulders, triceps

Chest: Incline bench press

135 lbs x 12
205 lbs x 10
255 lbs x 6
275 lbs x 4

225 lbs x 16 ------> New PR (reps at this weight)
rest/pause
225 lbs x 4
rest/pause
225 lbs x 2

Streching with 56 lbs dumbells for 50 secs

Shoulders: Smith machine military press

145 lbs x 10
195 lbs x 6
245 lbs x 4

265 lbs x 5
rest/pause
265 lbs x 3
rest/pause
265 lbs x 2

Triceps: Rope pulldowns

70 lbs x 12
90 lbs x 10
110 lbs x 6
125 lbs x 4

140 lbs x 11
rest/pause
140 lbs x 5
rest/pause
140 lbs x 3

 

[OneBreath]

Good work.

Does it seem like your shoulders are weak after that balls out rest pause chest set? I hated this at first but my shoulders responded well.

 

[the_alcatraz]

Good work.

Does it seem like your shoulders are weak after that balls out rest pause chest set? I hated this at first but my shoulders responded well.

yes, front delts get a lot of lactic acid build up.

 

[the_alcatraz]

Workout 12: Calves, hams, quads

Calves: Seated calf raises

35 lbs x 12
70 lbs x 10
95 lbs x 6
120 lbs x 4

145 lbs x 13
rest/pause
145 lbs x 9
rest/pause
145 lbs x 5

Hams: Leg raises

110 lbs x 12
140 lbs x 10
155 lbs x 6
170 lbs x 4

155 lbs x 9
rest/pause
155 lbs x 4
rest/pause
155 lbs x 4

Quads: Squats

135 lbs x 12
205 lbs x 10
275 lbs x 6
295 lbs x 4
315 lbs x 3

135 lbs x 23 reps --------------> rep PR lol...never repped that high on squat I swear I wanted to cry

 

[OneBreath]

Workout 12: Calves, hams, quads

Calves: Seated calf raises

35 lbs x 12
70 lbs x 10
95 lbs x 6
120 lbs x 4

145 lbs x 13
rest/pause
145 lbs x 9
rest/pause
145 lbs x 5

Hams: Leg raises

110 lbs x 12
140 lbs x 10
155 lbs x 6
170 lbs x 4

155 lbs x 9
rest/pause
155 lbs x 4
rest/pause
155 lbs x 4

Quads: Squats

135 lbs x 12
205 lbs x 10
275 lbs x 6
295 lbs x 4
315 lbs x 3

135 lbs x 23 reps --------------> rep PR lol...never repped that high on squat I swear I wanted to cry

Gotta love the widowmaker. These will take you to a whole new level of fitness.

 

[the_alcatraz]

Gotta love the widowmaker. These will take you to a whole new level of fitness.

I'm more impressed with the fact that I was able to lift 3 plates again...my goal is doing reps (6-8 reps) with 4 plates in the next 6 months.

 

[OneBreath]

I'm more impressed with the fact that I was able to lift 3 plates again...my goal is doing reps (6-8 reps) with 4 plates in the next 6 months.

You'll get there. No doubt.

 

[the_alcatraz]

One of the most common form problems in a squat (other than hip "ducking") is when the knees "pull together" when driving out of the hole. What SL is saying, is to make sure that you make an effort to try and spread apart your knees as up drive up - making the distance between them greater, or at least not less.

This is all no good though if you are doing a close stance BBer squat rather than a wide stance PL squat (which you should be doing).

Also, sit as far back as you can when in the hole. Do not let you knees get over your toes.

B-

Perfect explanation. Thanks broheim.