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Andalite
Elite Bodybuilder
EM and JD hit the nail on the head.
Also, why are you wearing sneakers to the gym? You should be wearing FLAT SOLED SHOES. This is for any lower body activity, dude...
Ok, so specific comments:
1.) It wasn't as bad as most. But, you need to go back to the broomstick.
2.) Legs were too spread out. You need them to be brought inwards. By legs I mean feet which is a simple way of saying "stance"
3.) Knees should be pushed out
4.) Lock your elbows (#3 and #4 were mentioned by EM)
5.) When you start the lift, the bar will be directly on top of your head. As you descend, your torso will lean forwards and the bar will travel backwards. Thats the order for things.
6.) Keep your shoulder blades retracted..
7.) ..and make sure you are pulling the bar apart.
Like I said: go back to the broomstick and work on your technique. OH Squats are 99% technique. If you get your technique down you can squat 100 or 200 lbs depending on how well it's ingrained in you.
Are you doing your hip mobility drills prior to the OH Squat? I hope so...because otherwise its no wonder your knees are caving inward and your hips aren't opening enough....
But this is like the 2nd time you're doing them and I think you did an ok job...nowhere close to where it should be, but its a good starting point IMO.
Also, why are you wearing sneakers to the gym? You should be wearing FLAT SOLED SHOES. This is for any lower body activity, dude...
Ok, so specific comments:
1.) It wasn't as bad as most. But, you need to go back to the broomstick.
2.) Legs were too spread out. You need them to be brought inwards. By legs I mean feet which is a simple way of saying "stance"
3.) Knees should be pushed out
4.) Lock your elbows (#3 and #4 were mentioned by EM)
5.) When you start the lift, the bar will be directly on top of your head. As you descend, your torso will lean forwards and the bar will travel backwards. Thats the order for things.
6.) Keep your shoulder blades retracted..
7.) ..and make sure you are pulling the bar apart.
Like I said: go back to the broomstick and work on your technique. OH Squats are 99% technique. If you get your technique down you can squat 100 or 200 lbs depending on how well it's ingrained in you.
Are you doing your hip mobility drills prior to the OH Squat? I hope so...because otherwise its no wonder your knees are caving inward and your hips aren't opening enough....
But this is like the 2nd time you're doing them and I think you did an ok job...nowhere close to where it should be, but its a good starting point IMO.
Tblock1
New member
some things I notice already and i dont even do OH squats are:
-your drifting forward onto your toes instead of staying on your heals
-your shoulders need to be locked out and stiff
-your knees are bending inwards
and where are these amazing forearms man? lol
Lol I know I am a skinny motherfucker. And I wasn't pumped at all at any time in the workout. I just realized how small my calves really are watching the video, I really need to work on them. I also need to get the software installed on my computer for my video camera because I'm using a regular old camera and it takes super bad video. I swear it made me look even skinnier than I am. I have a weird build type, I look super skinny unless I am flexing, espceially in my arms.
Tblock1
New member
EM and JD hit the nail on the head.
Also, why are you wearing sneakers to the gym? You should be wearing FLAT SOLED SHOES. This is for any lower body activity, dude...
Ok, so specific comments:
1.) It wasn't as bad as most. But, you need to go back to the broomstick.
2.) Legs were too spread out. You need them to be brought inwards. By legs I mean feet which is a simple way of saying "stance"
3.) Knees should be pushed out
4.) Lock your elbows (#3 and #4 were mentioned by EM)
5.) When you start the lift, the bar will be directly on top of your head. As you descend, your torso will lean forwards and the bar will travel backwards. Thats the order for things.
6.) Keep your shoulder blades retracted..
7.) ..and make sure you are pulling the bar apart.
Like I said: go back to the broomstick and work on your technique. OH Squats are 99% technique. If you get your technique down you can squat 100 or 200 lbs depending on how well it's ingrained in you.
Are you doing your hip mobility drills prior to the OH Squat? I hope so...because otherwise its no wonder your knees are caving inward and your hips aren't opening enough....
But this is like the 2nd time you're doing them and I think you did an ok job...nowhere close to where it should be, but its a good starting point IMO.
Thanks! Yeah I noticed especially that my stance was too wide. I could feel my legs buckling out and my knees caving in. On the shoe thing, I don't really have a pair of flat-soled shoes so should I go barefoot? And I am not going to lie, I totally forgot to do the mobility drills. I know you have posted them a million times, but could you post them one more time
you need alot more overall mass not calf work, its hard to believe for a 6 foot man the weight limit is under 200 for the army...
Andalite
Elite Bodybuilder
I will put up those links in a bit...Thanks! Yeah I noticed especially that my stance was too wide. I could feel my legs buckling out and my knees caving in. On the shoe thing, I don't really have a pair of flat-soled shoes so should I go barefoot? And I am not going to lie, I totally forgot to do the mobility drills. I know you have posted them a million times, but could you post them one more time
Tblock1
New member
Yeah well I don't think it is for anyone to say that another person needs more mass work unless they are unhealthy. I need to stay lean and strong. Plus my arms are like 14.5"+ right now cold so that's pretty good for my puny wrists. Honestly I like 90% care about my strength and fitness, and maybe 10% about looks.
Also, here are the weight standards for the army:
http://www.military.com/military-fitness/army-fitness-requirements/army-weight-control-charts
At 6 foot, the maximum weight is 190. However, they can do a bodyfat test(neck and waist measurment), and as long as you are under 20%, you still pass. So I could afford to gain some weight. But still with running and climbign and pullups and pushups the lighter you are the better you do.
the sport of bodybuilding or powerlifting isnt a healthy one anyway. Do u think force feeding yourself to make yourself overweight with more muscle mass than you would carry naturally is good for you? and constantly pushing yourself to lift more weight more reps more often you think that is good for your joints, CNS, ligaments and tendons?
yes in moderation your health can greatly benefit, and you can lift weights to be healthy but often the things we do arnt creating optimum health
I understand what you are saying about your main goal is strength and fitness, but you cant gain size on your calves without gaining all over mass unless you have sick calf genetics or just sick genetics overall...
Tblock1
New member
You are right I do want to to get to like 200-210. I don't care too much about my calve size but it would be nice to actually see some muscle mass from the back lol
BTW, all I said about being healthy was that I don't think it is up to another person to say that someone else should gain mass unless they are ridiculously small or underweight.
Andalite
Elite Bodybuilder
You need to do mobility drills as a warm-up before each and every one of your workouts. Check out these videos to learn the drills. Select 8-10 of them every workout day and do them before you begin lifting.
Dynamic Mobility 1: Ground Up Strength: Dynamic Mobility Exercises
Dynamic Mobility 2: Ground Up Strength: Dynamic Mobility Exercises 2
Dynamic Mobility 3: Ground Up Strength: Dynamic Mobiltiy Exercises 3
Dynamic Mobility 4: Ground Up Strength: Dynamic Mobility Exercises 4
Ankle and Thoracic Mobility: Ground Up Strength: Ankle and Thoracic Mobility
Here is something I'd suggest for you:
Bird Dog for 12 reps: YouTube - Back Exercise - Kneeling Swimmer's Stretch
Bridges for 12 reps: YouTube - Bridge and single leg hip lift
Ankle Mobility for 10 reps: YouTube - Ankle Mobility Routine 1 of 2
Squat to Stand for 10 reps: YouTube - Squat to stand
Cradle Walk for 10 reps per leg: YouTube - Singapore Personal Trainer Exercise Videos, Cradle Walk.
Pull Back Butt Kick for 10 reps per leg: YouTube - Singapore Personal Trainer Fitness Videos, Pull Back Butt Ki
High Knee Pulls for 10 reps per leg: YouTube - High Knee Pulls
Dynamic Mobility 1: Ground Up Strength: Dynamic Mobility Exercises
Dynamic Mobility 2: Ground Up Strength: Dynamic Mobility Exercises 2
Dynamic Mobility 3: Ground Up Strength: Dynamic Mobiltiy Exercises 3
Dynamic Mobility 4: Ground Up Strength: Dynamic Mobility Exercises 4
Ankle and Thoracic Mobility: Ground Up Strength: Ankle and Thoracic Mobility
Here is something I'd suggest for you:
Bird Dog for 12 reps: YouTube - Back Exercise - Kneeling Swimmer's Stretch
Bridges for 12 reps: YouTube - Bridge and single leg hip lift
Ankle Mobility for 10 reps: YouTube - Ankle Mobility Routine 1 of 2
Squat to Stand for 10 reps: YouTube - Squat to stand
Cradle Walk for 10 reps per leg: YouTube - Singapore Personal Trainer Exercise Videos, Cradle Walk.
Pull Back Butt Kick for 10 reps per leg: YouTube - Singapore Personal Trainer Fitness Videos, Pull Back Butt Ki
High Knee Pulls for 10 reps per leg: YouTube - High Knee Pulls
Tblock1
New member
Aha! Thanks a lot! I especially need to work on my ankle mobility because I have sprained my ankle during a 6 mile run and since then whenever I go hiking it seems I injure it slightly. I'm gonna start doing these before every workout, especially before overhead squats lol
Tblock1
New member
Saturday 1/30/10
Deadlift
1x5x220(overhand)
1x5x265 (overhand)
Went barefoot for these sets yeah!!!!!
1x5x350(belt mixed) PR
1x5x305(mixed)
1x8x205(overhand)
Good morning
1x5x215 PR (hard, belt)
2x8x135
Grippers
couple reps at 150
1 inch from closing my new 250 right arm
1.25 inch for left arm
Cardio 3 miles track 25:06 (easy and slow)
Comments:
350x5 was pretty hard. Gotten so much stronger at good mornings, 135x8 felt super easy, it used to feel hard) Run was really easy, could have held that pace for at least 3 times as long.
Couple hours after workout:
250 gripper=
right arm .5 inch from closing
left arm 1 inch from closing
Deadlift
1x5x220(overhand)
1x5x265 (overhand)
Went barefoot for these sets yeah!!!!!
1x5x350(belt mixed) PR
1x5x305(mixed)
1x8x205(overhand)
Good morning
1x5x215 PR (hard, belt)
2x8x135
Grippers
couple reps at 150
1 inch from closing my new 250 right arm
1.25 inch for left arm
Cardio 3 miles track 25:06 (easy and slow)
Comments:
350x5 was pretty hard. Gotten so much stronger at good mornings, 135x8 felt super easy, it used to feel hard) Run was really easy, could have held that pace for at least 3 times as long.
Couple hours after workout:
250 gripper=
right arm .5 inch from closing
left arm 1 inch from closing
Tblock1
New member
Monday 2/1/10
Squat
1x5x165
1x5x200
1x5x230
1x3x275 PR (belt)
1x8x200
Bench
1x5x120
1x5x150
1x5x180
--------------------------------------------Pain in left bicep tendon, stopped workout here...........
Comments:
Well last Friday I did a little arm wrestling, and I hurt my left bicep tendon a little (strained it) wrestling a guy who was left handed. Anyway it wasn't too bad and I didn't even think about it, deadlifted the next day and I was fine. Well today I didn't warm up enough because my gym was f'ing packed and I wanted to get right to the rack. Well at the 180 set it started hurting, and I couldn't even do 225 for 1 it hurt so bad. Hopefully it will heal quick though because this was supposed to be last Friday's workout
and i'm way behind. Good news though is that 275 for 3 on squats felt super easy, hell I could have gotten it for like 6 or 7.
BTW, any recommendations for what I should do for the injury? I put ice on for 20 minutes right now, but anything else? Shit arm wrestling is dangerous......But at least I kicked that guy's ass both left and right arms
Squat
1x5x165
1x5x200
1x5x230
1x3x275 PR (belt)
1x8x200
Bench
1x5x120
1x5x150
1x5x180
--------------------------------------------Pain in left bicep tendon, stopped workout here...........
Comments:
Well last Friday I did a little arm wrestling, and I hurt my left bicep tendon a little (strained it) wrestling a guy who was left handed. Anyway it wasn't too bad and I didn't even think about it, deadlifted the next day and I was fine. Well today I didn't warm up enough because my gym was f'ing packed and I wanted to get right to the rack. Well at the 180 set it started hurting, and I couldn't even do 225 for 1 it hurt so bad. Hopefully it will heal quick though because this was supposed to be last Friday's workout
and i'm way behind. Good news though is that 275 for 3 on squats felt super easy, hell I could have gotten it for like 6 or 7.BTW, any recommendations for what I should do for the injury? I put ice on for 20 minutes right now, but anything else? Shit arm wrestling is dangerous......But at least I kicked that guy's ass both left and right arms
Tblock1
New member
congrats on the PRs...hope you're still doing the mobility drills
Yeah thanks! So if I do these:
Bird Dog for 12 reps: YouTube - Back Exercise - Kneeling Swimmer's Stretch
Bridges for 12 reps: YouTube - Bridge and single leg hip lift
Ankle Mobility for 10 reps: YouTube - Ankle Mobility Routine 1 of 2
Squat to Stand for 10 reps: YouTube - Squat to stand
Cradle Walk for 10 reps per leg: YouTube - Singapore Personal Trainer Exercise Videos, Cradle Walk.
Pull Back Butt Kick for 10 reps per leg: YouTube - Singapore Personal Trainer Fitness Videos, Pull Back Butt Ki
High Knee Pulls for 10 reps per leg: YouTube - High Knee Pulls
That will be enough before each workout?
Andalite
Elite Bodybuilder
Arg...you hurt your arm that bad? What type of movements can you do pain free at the moment? If it's really bad, I'd go see a doctor, bro. Otherwise, if you could see what movement you are able to do (without pain) then work on improving that. And I think taking some time off lifting and anything which might hamper recovery would be good. Why stretch an injury for 2 months when it can be solved in 2 weeks?
Tblock1
New member
Friday 2/5/10
Bench
1x5x120
1x5x150
1x5x180
1x4x225 PR (yes finally!!!)
1x5x210
1`x8x180
Row
1x5x100
1x5x120
1x5x140
1x5x160
1x3x180 PR
1x8x140
Front squats
warmup
1x1x235
1x1x230
too tired at this point, decided to stop
Dips( again too tired, could barely do anything)
1x5xbw
1x5x30
Alternating DB curls
1x8x45's PR
1x8x25's
1x10x10's
DB Skullcrushers
Too tired
Comments:
Bench and Rows went great, everything else was shit. So happy to finally get through my bench plateau!!!
Bench
1x5x120
1x5x150
1x5x180
1x4x225 PR (yes finally!!!)
1x5x210
1`x8x180
Row
1x5x100
1x5x120
1x5x140
1x5x160
1x3x180 PR
1x8x140
Front squats
warmup
1x1x235
1x1x230
too tired at this point, decided to stop
Dips( again too tired, could barely do anything)
1x5xbw
1x5x30
Alternating DB curls
1x8x45's PR
1x8x25's
1x10x10's
DB Skullcrushers
Too tired
Comments:
Bench and Rows went great, everything else was shit. So happy to finally get through my bench plateau!!!
Tblock1
New member
Tblock1
New member
Do you mean how is it going? I'm still doing the 5x5 and it's going good-great, press, rows and deadlift keep shooting up, bench is starting to move.
JDid23
New member
yeah that's why i was wondering... and since you've been changing around the order of some exercises a bit. I think you should write it all down in the order you're going to do them before you do them (or just once so you can refer back to it) so you don't get mixed up like when you did deadlifts 3rd one workout
Tblock1
New member
Well I added some stuff to the 5x5, you can call it clusterfuck but I don't care it's still working great. I have the order written out beforehand but sometimes I change it to give priority to one exercise, now I give deadlifts their own day
(pretty much)
oso0960
New member
Well I added some stuff to the 5x5, you can call it clusterfuck but I don't care it's still working great. I have the order written out beforehand but sometimes I change it to give priority to one exercise, now I give deadlifts their own day
Post it up!
Tblock1
New member
Well it is just this:
5x5 Calculator
With front squats added on 1st day, and on second day there is some shoulder work added, and I split military press and deadlift into 2 days. When I get home I'll look at what else I have added to the routine, but I can't remember it now.
Tblock1
New member
Tuesday 2/9/10
Cardio 1.75 miles treadmill 11:22 (hard but good)
Squat (all done barefoot)
1x5x150
1x5x175
1x5x205
1x5x275 PR
1x5x240
Row
1x5x100
1x5x120
1x5x135
1x5x155
1x5x180 PR
Pushups
most in 2 minutes
66(absolute shit, I used to do 96)
Comments:
My squatting strength is shooting through the roof, I could have done more reps easy on 275. Barefoot back squatting was fucking awesome, felt strong and way more stable.
Cardio 1.75 miles treadmill 11:22 (hard but good)
Squat (all done barefoot)
1x5x150
1x5x175
1x5x205
1x5x275 PR
1x5x240
Row
1x5x100
1x5x120
1x5x135
1x5x155
1x5x180 PR
Pushups
most in 2 minutes
66(absolute shit, I used to do 96)
Comments:
My squatting strength is shooting through the roof, I could have done more reps easy on 275. Barefoot back squatting was fucking awesome, felt strong and way more stable.
Tblock1
New member
Wednesday 2.10.10
Cycling 7 minutes 75 calories burned
Bench
1x5x135
1x5x160
1x5x185
1x1x225 (messed up on form and started set over)
1x3x225(damn it! WTF is up with my bench)
1x5x215 (so tired I failed 4th.)
Military press
1x5x105
1x5x120
1x0x155 (wtf!!!)
Arnold press
1x6x50 (tired)
DB rotators
1x10x35's PR
Push press (1st time doing this, did it light)
1x3x155
1x1x155
1x2x155
1x3x155
1x5x135
DB bench
1x8xheaviest db in gym
Pullups:9(tired)
Comments:
Horrible workout, stuck in that rut of 225x3 on bench today, although maybe I was just tired. I couldn't even do 155x1 today on mp, so I switched to light push press. I'm giving my bench one more week to move up then I am doing smolov jr again. BTW, I injured my back on push presses a little, so I took a couple days off.
Cycling 7 minutes 75 calories burned
Bench
1x5x135
1x5x160
1x5x185
1x1x225 (messed up on form and started set over)
1x3x225(damn it! WTF is up with my bench)
1x5x215 (so tired I failed 4th.)
Military press
1x5x105
1x5x120
1x0x155 (wtf!!!)
Arnold press
1x6x50 (tired)
DB rotators
1x10x35's PR
Push press (1st time doing this, did it light)
1x3x155
1x1x155
1x2x155
1x3x155
1x5x135
DB bench
1x8xheaviest db in gym
Pullups:9(tired)
Comments:
Horrible workout, stuck in that rut of 225x3 on bench today, although maybe I was just tired. I couldn't even do 155x1 today on mp, so I switched to light push press. I'm giving my bench one more week to move up then I am doing smolov jr again. BTW, I injured my back on push presses a little, so I took a couple days off.
JDid23
New member
don't let fucking up 1 exercise fuck up the rest of your workout- Maybe take a longer break in between bench and military or do something in between them? It also seems like you ramped up to 155 rather fast (35 pounds). Maybe some more warmups/rest would help? Your bench doesn't seem to be lagging too far behind @ all man- look at your squat compared to your bench
Tblock1
New member
I know but my bench has been stuck at 225x3 for the longest time, then I just got 225x4 so I was pumped....but then now it's back down again...I honestly think I was just tired that day, I'm going for 230x3 last workout this week, I'll see how that goes.
Tblock1
New member
I'm honestly not sure, I used to think it was 70 pounds, but then I went to another gym and 70 pounds was really light so I think it is maybe 80...my db bench has stayed exactly the same because my gym doesn't go heavy, I can do the 90's for 5 reps at another gym though. My gym is really holding me back now, if I had heavier db's I guarantee I could blast through my bench plateau.
Tblock1
New member
Lol I had my friend screaming in my face when I got 225x4, my gym is pretty chill it's not serious but I can pretty much do whatever I want, no staff around or anything.
Tblock1
New member
Sunday 2/14/10
Pullups: 14,10,8,8,8
I've started this pullups routine that I'm going to follow by the book. I'll be doing pullups 5 days a week, so 14,10,8,8,8 every day this week, then 15,10,9,8,8 next week. My endurance on pullups is crap right now, after the 14 I could barely do 5 so I did cheat pullups for the rest. Hopefully doing 50 pullups 5 days a week won't screw up my recovery too bad. I think I'm going to do deadlifts later today, my routine is gettign screwed up cause I've been gone a lot.
Pullups: 14,10,8,8,8
I've started this pullups routine that I'm going to follow by the book. I'll be doing pullups 5 days a week, so 14,10,8,8,8 every day this week, then 15,10,9,8,8 next week. My endurance on pullups is crap right now, after the 14 I could barely do 5 so I did cheat pullups for the rest. Hopefully doing 50 pullups 5 days a week won't screw up my recovery too bad.
I think I'm going to do deadlifts later today, my routine is gettign screwed up cause I've been gone a lot.
Tblock1
New member
Sunday 2/14/10
Mobility drills(have been doing these every workout)
Deadlift (all barefoot!!!!)
1x5x225 ---overhand
1x5x270----overhand
1x5x360 PR (mixed belt)
1x5x315 (mixed no belt)
Good morning
1x5x135 (back too tired to do more)
Light Squat(true ATG)
1x5x135
1x5x175
2x5x205
Row
1x5x105
1x5x125
1x5x145
1x5x165
1x3x185 PR
1x8x145
Comments:
Form on deadlifts was kind of bad, super hard set because I haven't deadlifted in 2 weeks and still jumped 10 pounds. I felt like my lower back was rounding on 360x5, but I had a belt and it didn't hurt, so I think it may have just been my upper back. Still there is no way I could have gotten 360x5 with good form without the belt. On squats I actually went true atg, ie my ass tocuhed the ground on every rep, and it was awesome! Felt much harder and I could really feel my lower body working, normally I got at least a few inches below parallel but this was awesome.
Mobility drills(have been doing these every workout
)Deadlift (all barefoot!!!!)
1x5x225 ---overhand
1x5x270----overhand
1x5x360 PR (mixed belt)
1x5x315 (mixed no belt)
Good morning
1x5x135 (back too tired to do more)
Light Squat(true ATG)
1x5x135
1x5x175
2x5x205
Row
1x5x105
1x5x125
1x5x145
1x5x165
1x3x185 PR
1x8x145
Comments:
Form on deadlifts was kind of bad, super hard set because I haven't deadlifted in 2 weeks and still jumped 10 pounds. I felt like my lower back was rounding on 360x5, but I had a belt and it didn't hurt, so I think it may have just been my upper back. Still there is no way I could have gotten 360x5 with good form without the belt. On squats I actually went true atg, ie my ass tocuhed the ground on every rep, and it was awesome! Felt much harder and I could really feel my lower body working, normally I got at least a few inches below parallel but this was awesome.
JDid23
New member
Nice workout bro. If this was your first time going true atg and it felt really hard I would advise you against increasing the weight a lot for your heavy day right away. Squatting atg and squatting parallel are two different monsters to tackle- also good shit on deads and rows- I bet you can hit 4 plates per side very soon!!
Tblock1
New member
Yeah I am going to stick with it on all lifts but bench if it doesn't increase. I'm loving it for everything else though lol
Jdid: I'm going to keep going a few inches below parallel for my heavy days, and do atg for light days. It was awesome because instead of having to feel out where parallel is on each rep I just waited till my ass tocuhed the ground then went up lol
nice didnt even see this log before. keep it up
i also did 5x5 MWF but did all shoulders on tuesdays. Worked good!
Tblock1
New member
Yeah I've always been really flexible too, in wrestling I would always get out of painful shit using that flexibility lol, when I stretch I can put my leg behind my head.
i was thinking that, he either has real short lower legs or really long thighs. If he had short lower legs then he would likely have big calves naturally...
Tblock1
New member
Tuesday 12/16/10
Squat
1x5x135
1x5x170
1x5x205
1x5x240
1x3x285 PR (pretty hard)
---1x8x205 (skipped this set, too sore)
Bench
1x5x125
1x5x155
1x3x230 PR (at least my bench is going up, but this was hard)
1x5x185
1x8x185
Pistol squats
Was going to do these today, but I was too sore still
Dips
1x5x20
1x5x35
1x7x50 PR
1x5x50
DB Skullcrushers (haven't done these since 1/24/10)
1x5x45's
1x10x35's
Alternating curls
1x7x45's
1x101x25's
Comments:
Squats were hard today, I was still sore from deadlifting, had to use a lot of gm'ing to get the 3rd rep up. On dips I switched to not going to parallel, they were hurting my shoulders too much and I read a bunch saying people's shoulders weren't meant to go that far down.
Squat
1x5x135
1x5x170
1x5x205
1x5x240
1x3x285 PR (pretty hard)
---1x8x205 (skipped this set, too sore)
Bench
1x5x125
1x5x155
1x3x230 PR (at least my bench is going up, but this was hard)
1x5x185
1x8x185
Pistol squats
Was going to do these today, but I was too sore still
Dips
1x5x20
1x5x35
1x7x50 PR
1x5x50
DB Skullcrushers (haven't done these since 1/24/10)
1x5x45's
1x10x35's
Alternating curls
1x7x45's
1x101x25's
Comments:
Squats were hard today, I was still sore from deadlifting, had to use a lot of gm'ing to get the 3rd rep up. On dips I switched to not going to parallel, they were hurting my shoulders too much and I read a bunch saying people's shoulders weren't meant to go that far down.
Tblock1
New member
My legs are fairly long, but there are tons of people who can do full atg squats. It's mainly a flexibility thing. Jdid23 does them true atg...
Andalite
Elite Bodybuilder
Tblock1
New member
Thursday 2.18.10
Squat
1x5x155
1x5x180
1x5x210
1x2x285 (failed 3rd, really tired and it was close to 12 am lol)
1x5x245
Bench
1x5x140
1x5x165
1x5x190
1x5x230 (small spot 4th and 5th) PR (not a true pr, but a "with spot" pr)
1x3x225
some more reps, didn't write them down though
some db bench too
Row
1x5x105
1x5x125
1x5x140
1x5x160
1x8x185 PR
Curls
1x7x45's
Did this workout at like 11:30 at night on an air force base lol. I was checking out ROTC at college and the cadet too me to the base, it was sick! Bench went good, squat not so good.
Squat
1x5x155
1x5x180
1x5x210
1x2x285 (failed 3rd, really tired and it was close to 12 am lol)
1x5x245
Bench
1x5x140
1x5x165
1x5x190
1x5x230 (small spot 4th and 5th) PR (not a true pr, but a "with spot" pr)
1x3x225
some more reps, didn't write them down though
some db bench too
Row
1x5x105
1x5x125
1x5x140
1x5x160
1x8x185 PR
Curls
1x7x45's
Did this workout at like 11:30 at night on an air force base lol. I was checking out ROTC at college and the cadet too me to the base, it was sick! Bench went good, squat not so good.
Tblock1
New member
Friday 2.19.10
6 hours after my last workout, morning pt
Pushups, rope climbs, situps and squats with medicine ball, etc.
Saturday 2.20.10
Got some gear from ironmind.com, including eagle loops, expand your hand bands, straps, and a rubber band
Eagle Loops for finger and open hand strength - IronMind-Ironmind Enterprises
http://ironmind-store.com/Expand-Your-Hand-Bands153/productinfo/1376/
Did a workout including hand extentions, funger curls etc.
Also used the rubber band for an active recovery workout including curls and bunch of other stuff, felt really good.
6 hours after my last workout, morning pt
Pushups, rope climbs, situps and squats with medicine ball, etc.
Saturday 2.20.10
Got some gear from ironmind.com, including eagle loops, expand your hand bands, straps, and a rubber band
Eagle Loops for finger and open hand strength - IronMind-Ironmind Enterprises
http://ironmind-store.com/Expand-Your-Hand-Bands153/productinfo/1376/
Did a workout including hand extentions, funger curls etc.
Also used the rubber band for an active recovery workout including curls and bunch of other stuff, felt really good.
Tblock1
New member
lol yeah I picked up some roids off the net bro bro it's gonna be sick lol
No but yeah the new stuff I got from ironmind is really sick, I can do a one finger each hand pullup on the eagle loop thing.
JDid23
New member
yes, but i don't judge anyone who takes them...... However, TBlock is applying for the ROTC and for him to take them would be unnecessary and also a big mistake (although i am not sure of their testing policy)
Tblock1
New member
Lol not to mention the fact that half the time people get fucked up when they start them early. However I'll probably hit up some roids when I'm of the age and over in afghanistan and bored shitless lol, I read a book that said over in afghanistan a lot of the soldiers did it just to relieve boredom lol.... however for rangers and stuff like that they want you to be running 5 miles in an easy 35 minutes and doing 20+ pullups easy, not to mention ruck marching 12 miles in less than 2 hours with 60 pounds and stuff like that lol....I felt like I was stronger than a lot of the ROTC cadets when I was there but they had better endurance and some of them were pretty big
Tblock1
New member
Sunday 2/21/10
Deadlift
1x5x135 (overhand)
1x5x230 (overhand)
1x5x275(overhand)
1x4x365 PR (form would have gone bad if I tried a 5th rep, used belt)
1x5x320 (no belt, overhand) PR (for overhand)
1 hand deadlift
right: 1x5x135
1x3x185 PR
1x5x205 PR
1x3x225 PR (used strap)
1x3x255 PR (used strap)
left: 1x5x135
1x3x185 PR
1x5x205 PR
1x3x225 PR (used strap)
1x3x255 PR (used strap)
Comments:
Great and fun workout, missed 5th rep at 365 dead but it still was good, I thought my head was going to burst on that set lol! I used to barely be able to 1 hand deadlift 185, I was killing it today. My goal is to be able to deadlift more than jdid 1 handed, and then EM Haha bitches!
Deadlift
1x5x135 (overhand)
1x5x230 (overhand)
1x5x275(overhand)
1x4x365 PR (form would have gone bad if I tried a 5th rep, used belt)
1x5x320 (no belt, overhand) PR (for overhand)
1 hand deadlift
right: 1x5x135
1x3x185 PR
1x5x205 PR
1x3x225 PR (used strap)
1x3x255 PR (used strap)
left: 1x5x135
1x3x185 PR
1x5x205 PR
1x3x225 PR (used strap)
1x3x255 PR (used strap)
Comments:
Great and fun workout, missed 5th rep at 365 dead but it still was good, I thought my head was going to burst on that set lol! I used to barely be able to 1 hand deadlift 185, I was killing it today. My goal is to be able to deadlift more than jdid 1 handed, and then EM
Haha bitches!
JDid23
New member
Sunday 2/21/10
Deadlift
1x5x135 (overhand)
1x5x230 (overhand)
1x5x275(overhand)
1x4x365 PR (form would have gone bad if I tried a 5th rep, used belt)
1x5x320 (no belt, overhand) PR (for overhand)
1 hand deadlift
right: 1x5x135
1x3x185 PR
1x5x205 PR
1x3x225 PR (used strap)
1x3x255 PR (used strap)
left: 1x5x135
1x3x185 PR
1x5x205 PR
1x3x225 PR (used strap)
1x3x255 PR (used strap)
Comments:
Great and fun workout, missed 5th rep at 365 dead but it still was good, I thought my head was going to burst on that set lol! I used to barely be able to 1 hand deadlift 185, I was killing it today. My goal is to be able to deadlift more than jdid 1 handed, and then EM
lmao.... just wait till my 160 pound ass gets to your 2 handed deadlift.
Also, don't hurt yourself with the 1 handed deads. Be careful bro
Tblock1
New member
Great joke lol man hhahhahahahhaha! As for getting injured on the 1 handed deads they actually went great, my back felt finje and everything, my head felt like bursting on the 365x4 set though... I want to get a vid next time lol.
Tblock1
New member
Well as well as being healthy I guess you could say it is decent, I get lots of fruits and vegetables a day, and eat whole grain breads and all that. However I do have a lot of "cheat" meals like pizza and bi burritos and stuff like that. The problem is finding enough food to eat lol, I eat as much as I can and am still starving a lot. During the school day I eat around a small meal every class, and at breaks, so like 8 small meals throughout the school day, then a ton of food when I get home. So volume is good, my main improvment would be getting a better breakfast.
i didnt mean how healthy is it I meant aprox how many cals/carbs/protein/fats per day?
Tblock1
New member
Thanks andalite! Have you ever tried 1 handed deads? This is my first time really trying sets of them, they were awesome! They are seriously like my favorite lift right now, I have been thinking about how much fun they are all day long lol. Have you tried them before? Unilateral strength work is sick!
EM: Not sure about protein, fat, carbs, maybe I'll track it one day to see...I eat a lot though. I pretty much eat constantly, at the cafeteria at school I get free food and I spend like $10 a day, plus a big lunch from home.
Tblock1
New member
2/22/10 Monday
Military press
1x5x105
1x5x125
1x5x135
1x3x155 PR
Push press
3x3x165 PR
2x5x155 PR
Side laterals
1x5x25's (tired)
SA db rotators
1x8x40's PR
Run 2 miles track 13:48( really hard)
Difficulty: 8
Comments:
military press went well, didn't get 5 but it was still better than last time, I guess jdid was right I just needed more warm up for military presses, before I would save the 3rd set for last, thinking it would tire me out too much. Run was really hard, had to push to get through it, shows bhow out of running shape I am. From now on I'm going to use a scale for runs, 1 is super easy ie I could talk to a friend and laugh about stupid shit during the run, 10 is puking all over the place and fainting.
Military press
1x5x105
1x5x125
1x5x135
1x3x155 PR
Push press
3x3x165 PR
2x5x155 PR
Side laterals
1x5x25's (tired)
SA db rotators
1x8x40's PR
Run 2 miles track 13:48( really hard)
Difficulty: 8
Comments:
military press went well, didn't get 5 but it was still better than last time, I guess jdid was right I just needed more warm up for military presses, before I would save the 3rd set for last, thinking it would tire me out too much. Run was really hard, had to push to get through it, shows bhow out of running shape I am. From now on I'm going to use a scale for runs, 1 is super easy ie I could talk to a friend and laugh about stupid shit during the run, 10 is puking all over the place and fainting.
JDid23
New member
Tblock1
New member
nice PRs dude.
lol thanks dude and thanks for the great advice...I kept thinking that set would tire me out too much but all it did was just warm me up, I got 150x5 on mp, then missed a week, then I couldn't even do 1 rep at 155 for 2 weeks
Proper lead in for sets is essential!
lol thanks dude and thanks for the great advice...I kept thinking that set would tire me out too much but all it did was just warm me up, I got 150x5 on mp, then missed a week, then I couldn't even do 1 rep at 155 for 2 weeks
dude thats how i lift. i only do 1 working set to failure and do 3 to 4 warmup sets. Got me a 230x3 BTN military press and 335x5 bench
JDid23
New member
dude thats how i lift. i only do 1 working set to failure and do 3 to 4 warmup sets. Got me a 230x3 BTN military press and 335x5 bench
is that it? that's quite strong!!! I think there has to be some other assistance work to get you there
Tblock1
New member
is that it? that's quite strong!!! I think there has to be some other assistance work to get you there
Glad I see a 405 bench in the crystal ball for you lol
is that it? that's quite strong!!! I think there has to be some other assistance work to get you there
not a whole lot of other stuff bro just always do a heavy failure set on every big(ger) lift
Tblock1
New member
Tuesday 2.23.10
Pullups: 14,10, 8, 8,6+2
3,1 double middle finger pullups
Both big improvements since saturday, but situps still shit,. Just can't so them that fast.
Pushups: Most in 2 minutes: 78
Situps: Most in 2 minutes: 68
Run : 1 mile 6:57 slow easy
Video Pullups:
YouTube - Pullups + Double middle finger pullups
Pullups: 14,10, 8, 8,6+2
3,1 double middle finger pullups
Both big improvements since saturday, but situps still shit,. Just can't so them that fast.
Pushups: Most in 2 minutes: 78
Situps: Most in 2 minutes: 68
Run : 1 mile 6:57 slow easy
Video Pullups:
YouTube - Pullups + Double middle finger pullups
it was shoulder width, i thought overhand chins were usually wider than that
i do all my chins with a grip about the same width as andalite uses in this video:
Tblock1
New member
I guess I've always used that grip, it is standard for rock climbing and military stuff. Feels more natural too. When you go wider than shoulder width it does place more stress on your shoulders, and it always feels to me like you lose your strict form (no offense to andalite but he uses a lot of body momentum to get up, I like trying to keep strict form).
Jdid: Damn how did you figure out that those middle fingers were towards you lol
Yeah if I was fresh I think I could probably get 10 reps double middle fingers, my fingers are almost as strong as my whole hand. My next goal is to get strict 1 handed pullups, I can do 1 handed pushups, and one handed pullups with my other hand to stabilize, but not strict one's yetdude your pullups werent strict at all, you didnt go all the way down and you used momentum, none of them were dead hang...
Tblock1
New member
I know but that's because I videoed my last two sets. On my first set of 8 I didn't use momentum once, I had my legs crossed to make sure I didn't use momentum. I used momentum a little on the last set, but not much.
Tblock1
New member
I rock climb a lot so my hand and finger strength is pretty good, and the main thing is that damn strap digging into my skin lol! But my tendons are pretty well strengthend from climbing so I'm not worried about them. If I ever feel any pain I will stop right away though.
andalite: Thanks! I'm going to take another video of maxing out on thees, and soon maybe i'll do some 1 fingered pullups
First comes one handed pullups though lol
Tblock1
New member
Monday 3/1/10
Squat
1x5x140
1x5x175
1x5x210
1x5x245 (felt heavy, haven't squatted for 10 days)
1x2x290 PR(hard, see above)
1x8x210
Bench
1x5x130
1x5x155
1x5x190
1x3x235 PR (YES!)
1x3x220
1x3x220
1x8x190
Row
1x5x110
1x5x130
1x5x150
1x5x170
1x3x190 PR
1x8x150
Dips
1x5xbw
1x5x30
1x4x50
2x4x60 PR
Skullcrushers db's
1x5x45's
1x6x40's
Alternating db curls
1x9x45's PR
1x10x25's
Comments:
Squats felt really heavy, haven't squatted, deadlifted, or benched in 10 days. Bench went awesome, took 10 seconds to lock out last rep.
Squat
1x5x140
1x5x175
1x5x210
1x5x245 (felt heavy, haven't squatted for 10 days)
1x2x290 PR(hard, see above)
1x8x210
Bench
1x5x130
1x5x155
1x5x190
1x3x235 PR (YES!)
1x3x220
1x3x220
1x8x190
Row
1x5x110
1x5x130
1x5x150
1x5x170
1x3x190 PR
1x8x150
Dips
1x5xbw
1x5x30
1x4x50
2x4x60 PR
Skullcrushers db's
1x5x45's
1x6x40's
Alternating db curls
1x9x45's PR
1x10x25's
Comments:
Squats felt really heavy, haven't squatted, deadlifted, or benched in 10 days. Bench went awesome, took 10 seconds to lock out last rep.
dude do a 20 rep squat at the end every 3 to4 weeks
Tblock1
New member
Yeah but when you squat 2-3 times a week heavy on the 5x5 and then miss 10 days it doesn't help. It would be the equivalent of you not squatting for like a month. My best 20 rep squat was a few months ago I think 185x20. I think I could probably do like 205-225 for a set of 20 now.
Glad: I like the idea of doing them every 3-4 weeks.
JDid23
New member
if you're running then it depends, but i don't think it would be that harmful to your times.. You're already squatting heavy- doing squats with significantly less weight and more reps shouldn't be detrimental whatsoever.
Man up and do them more often.... even my noob ass is doing them
That is unless you're doing your 5x5 strict and want to stick with it. How long have you been doing 5x5 for and how has your progress been?
Tblock1
New member
if you're running then it depends, but i don't think it would be that harmful to your times.. You're already squatting heavy- doing squats with significantly less weight and more reps shouldn't be detrimental whatsoever.
Man up and do them more often.... even my noob ass is doing them
That is unless you're doing your 5x5 strict and want to stick with it. How long have you been doing 5x5 for and how has your progress been?
Honestly I think 20 rep squats is quite harder on recovery than just 5x5. Also about manning up I have never found any lifting I have ever done to be nearly as challenging as a hard run, so you need to man up and do some cardio
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