Deadlifting my way to Happiness - Al420's log

[al420]

Weight this AM: 234.5 WTF!

Yesterdays workout:

Front Squat:95x5, 135x5, 185x5, 225x5
GP Row:95x10, 135x5, 155x5, 175x5, 195x5
Wide Grip Lat Pull Down: 160x8x4
Leg Press:540x15, 540x10, 720x10, 900x8

My legs were pretty tight going in so I took a good 20 min to warm up. 185 and 225 take concentration to hold still. In the hole I have to really be looking up (still holding w/ a choke grip). My hips are my issue - not sure what it is but they are always sore. This is why I did the leg press. It provides a great stretch on my hips and glutes.

My rows are feeling stronger. I will up the weights next session. Chins are stil not my thing. I hate that, but I was pretty taxed after squatting and rowing so I decided to do lat pulls - I regret it today. I have a hard time pullinf down from over head - so even lat pulls I feel really weak.

Today is pressing followed by a M&F Tricep Blast w/ super sets, drop sets, pyramids, forced reps and reverse negatives. The pumps should be mind blowing. I'm really excited.

 

[enigma4dub]

M&F Tricep Blast w/ super sets, drop sets, pyramids, forced reps and reverse negatives. The pumps should be mind blowing. I'm really excited.

lol

 

[FFQuads]

Weight this AM: 234.5 WTF!

Yesterdays workout:

Front Squat:95x5, 135x5, 185x5, 225x5
GP Row:95x10, 135x5, 155x5, 175x5, 195x5
Wide Grip Lat Pull Down: 160x8x4
Leg Press:540x15, 540x10, 720x10, 900x8

My legs were pretty tight going in so I took a good 20 min to warm up. 185 and 225 take concentration to hold still. In the hole I have to really be looking up (still holding w/ a choke grip). My hips are my issue - not sure what it is but they are always sore. This is why I did the leg press. It provides a great stretch on my hips and glutes.

My rows are feeling stronger. I will up the weights next session. Chins are stil not my thing. I hate that, but I was pretty taxed after squatting and rowing so I decided to do lat pulls - I regret it today. I have a hard time pullinf down from over head - so even lat pulls I feel really weak.

Today is pressing followed by a M&F Tricep Blast w/ super sets, drop sets, pyramids, forced reps and reverse negatives. The pumps should be mind blowing. I'm really excited.

What the hell kind of workout are you doing now??? "Tricep Blast"??? Sounds like so sort of thing you buy of TV at about 3 AM. Start those close grip bench press and maybe a quick blow job in the locker room from that 290 lbs. BB that made you his bitch not too long ago.....hehehe

 

[pitbullrocco]

reverse negatives......... LMAO!

throw another one down for the 2007 MF Encyclopenisa

 

[al420]

Weight this AM: 234.5

Fridays workout:

Flat Bench:95x10, 135x5, 155x5, 185x5, 205x3, 215x3, 225x3
Strict Standing Press:95x5, 115x5, 135x5, 145x5, 155x5
Dips: BWx6x3


Saturdays Workout:

Back Squat:135x10, 185x5, 225x5, 275x5, 315x5
Jump Shrug:135x10, 185x5, 225x5, 275x5, 315x5, 365x3, 365x3

Left hipflexor is all kind of tight. Any good stretches?

 

[Cynical Simian]

Nice progress on those OHPs.

Take a look at #14 in this article. You can do it without your foot elevated to stretch the psoas more.

 

[FFQuads]

Weight this AM: 234.5

Fridays workout:

Flat Bench:95x10, 135x5, 155x5, 185x5, 205x3, 215x3, 225x3
Strict Standing Press:95x5, 115x5, 135x5, 145x5, 155x5
Dips: BWx6x3


Saturdays Workout:

Back Squat:135x10, 185x5, 225x5, 275x5, 315x5
Jump Shrug:135x10, 185x5, 225x5, 275x5, 315x5, 365x3, 365x3

Left hipflexor is all kind of tight. Any good stretches?

What works best for me is to just sit in a chair and crossing my leg over the knee. Then gently push down on the knee that is on top. I'll try to get a pic. but this works great for me. It's the only real stretch that helps my hurt leg.

Like this but with the ankle on top of the leg. That way you can push down on the knee. Can you see her nip??? I can...

http://www.bodybasics-massage.com/stretching/15.html

 

[*Bunny*]

Weight this AM: 234.5

Fridays workout:

Flat Bench:95x10, 135x5, 155x5, 185x5, 205x3, 215x3, 225x3
Strict Standing Press:95x5, 115x5, 135x5, 145x5, 155x5
Dips: BWx6x3


Saturdays Workout:

Back Squat:135x10, 185x5, 225x5, 275x5, 315x5
Jump Shrug:135x10, 185x5, 225x5, 275x5, 315x5, 365x3, 365x3

Left hipflexor is all kind of tight. Any good stretches?

I wish you were here so I can show you some great yoga stuff but this will have to do for now


Kneeling Stretch
Lever Stretch - This can be done on a bench too
standing lunge
Lying
Bentover Lunge

 

[fortunatesun]

http://asp.elitefts.com/qa/default.asp?qid=41468&tid=

http://asp.elitefts.com/qa/default.asp?qid=38194&tid=

 

[Tweakle]

try doing the chins before the rows, pullups and chinning can be a lot harder than rows when done correctly.. and if you alternate grips then it shouldn't fatigue the rows too much

What I find works best is to do curl grip chins, then overhand rows.. or parallel chins and overhand rows, or pullups followed by curl grip rows

or alternate which one you start with.. one workout hammer the rows as the main lift, the next one put the vertical pulling in first