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JRSAC's 2012 Transformation Competition log
- Thread starter JRSAC
- Start date
Yeah the chinups are my least favorite exercise by far, I DREAD putting my hands on that bar and hauling all 185 lbs up there lol... my forearms/biceps are killing me today and I know rows are gonna suck, but I'm trusting the routine and hoping my conditioning will improve so I'm not so sore after each workout. Off to the gym now, I'll edit this post with my workout when I get back:
Squats 5x5x145 (really tried to go ATG instead of just parallel or a little below parallel... my hip mobility is improving slowly)
Bench 5x5x110
Bent over row 5x5x85
Pushups 3xf (40, 25, 19)
Prone bridges 2x60sec (I'm doing these both workouts since they train the core to provide stability during other lifts rather than just flexion like the crunches)
I had taken out the pushups on my 1st workout because my chest was beat from testing my 5RMs a couple days before, but I decided today to keep them in until the benching gets heavier so I still get a good chest workout. Squats are really starting to grow on me as I do them more... thanks again zed and gymjunkie and everyone else who's been helping me get my training and diet dialed in, I really appreciate it!
Squats 5x5x145 (really tried to go ATG instead of just parallel or a little below parallel... my hip mobility is improving slowly)
Bench 5x5x110
Bent over row 5x5x85
Pushups 3xf (40, 25, 19)
Prone bridges 2x60sec (I'm doing these both workouts since they train the core to provide stability during other lifts rather than just flexion like the crunches)
I had taken out the pushups on my 1st workout because my chest was beat from testing my 5RMs a couple days before, but I decided today to keep them in until the benching gets heavier so I still get a good chest workout. Squats are really starting to grow on me as I do them more... thanks again zed and gymjunkie and everyone else who's been helping me get my training and diet dialed in, I really appreciate it!
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Squat 5x5x150
OH Press 5x5x75 (I'm actually doing military press w/ my feet together while the weight is low enough for me to balance it easily, will switch to OHP stance when it gets harder)
Deadlift 1x5x215
Chinups 3xf (12, 8, 6)
prone bridges 2x60 sec
I'm stoked I got another rep on the chinups, I barely squeezed it out tho so I doubt I'll be able to get 13 next time. At what point should I start doing weighted chinups? After I can hit 15 on the first set, or 10 on the last set or something? Or should I just stick with 3xf BW no matter what
OH Press 5x5x75 (I'm actually doing military press w/ my feet together while the weight is low enough for me to balance it easily, will switch to OHP stance when it gets harder)
Deadlift 1x5x215
Chinups 3xf (12, 8, 6)
prone bridges 2x60 sec
I'm stoked I got another rep on the chinups, I barely squeezed it out tho so I doubt I'll be able to get 13 next time. At what point should I start doing weighted chinups? After I can hit 15 on the first set, or 10 on the last set or something? Or should I just stick with 3xf BW no matter what
I've been trying to get better hip flexibility so I can go ATG on my squats w/o rounding my lower back, and today I discovered that it's much easier for me to maintain a strong back when I place my feet closer together. I've been using a wide stance up until now, and my lower back always wants to round at the very bottom (below parallel)... just like in the #1 Squat Rx video in the "squat help" thread in the weightlifting forum. I have to really concentrate and contract my spinal erectors hard to keep a healthy arch and not round. On my last set today I tried more of an olypmic-style squat with my feet closer together, and I had no trouble keeping my back straight even though I went lower than I could have with a wide stance. Anyone else find it easier to go low and maintain a straight back with a narrower stance? It felt more natural, but my knees did go out past my toes. I've heard from some people that you never want your knees to go over your toes, but I'm not sure if that's one of those BS rules like "never go below parallel." From the videos I've watched on narrow-stance, Olympic-style squats, it seems like it's normal for the knees to go out a little farther, assuming you angle your foot the same direction your knee is traveling in. anyways...
Squats 5x5x155
Bench 5x5x115
Bentover Rows 5x5x90
Pushups 3xf (47, 29, 28) <---took a longer rest b4 the last set
prone bridges 2x60sec
*just did some more reading, and it makes sense that when you force your chins to be perpendicular to the floor (as in a powerlifting squat), it requires your hips to be more flexible to make up the difference. Whereas with an olympic squat, ankle flexion is much greater, allowing me to keep a neutral spine without stretching my hips as hard as possible. If I'm wrong and knees over toes =bad form, PLEASE correct me so I don't mess up my knees... but for now I'm going to transition to olympic squats since they feel much more natural to me.
Squats 5x5x155
Bench 5x5x115
Bentover Rows 5x5x90
Pushups 3xf (47, 29, 28) <---took a longer rest b4 the last set
prone bridges 2x60sec
*just did some more reading, and it makes sense that when you force your chins to be perpendicular to the floor (as in a powerlifting squat), it requires your hips to be more flexible to make up the difference. Whereas with an olympic squat, ankle flexion is much greater, allowing me to keep a neutral spine without stretching my hips as hard as possible. If I'm wrong and knees over toes =bad form, PLEASE correct me so I don't mess up my knees... but for now I'm going to transition to olympic squats since they feel much more natural to me.
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gymjunkie09
New member
Pullups are the shit, all you need is a bar bro....Google "the bartenders" those dudes are crazy
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Thanks for the support! I'm really glad I joined EF, it's been such a good motivator for me (not to mention a treasure trove of info on training, diet, supps, etc). Here's todays workout:
Squats 5x5x160
OH Press 5x5x80
Deadlift 1x5x225
Chinups 3xf (12, 9, 7) <--aaalmost got 13 on the 1st set, but didn't quite get up there. I'm pretty confident I can hit 13 next time tho
prone bridges 2x60sec
hanging leg raises 2x15 (threw these in mostly just to decompress my spine after squats/deads)
Time for some halibut, sweet potatoes, and green beans for my PWO meal! yummmm. I also just started taking Bridge (3 caps/day) and Forma (5 pumps am/5 pumps pm)... hoping the bridge will help me recover between workouts, especially as the weights start to get heavier.
Squats 5x5x160
OH Press 5x5x80
Deadlift 1x5x225
Chinups 3xf (12, 9, 7) <--aaalmost got 13 on the 1st set, but didn't quite get up there. I'm pretty confident I can hit 13 next time tho
prone bridges 2x60sec
hanging leg raises 2x15 (threw these in mostly just to decompress my spine after squats/deads)
Time for some halibut, sweet potatoes, and green beans for my PWO meal! yummmm. I also just started taking Bridge (3 caps/day) and Forma (5 pumps am/5 pumps pm)... hoping the bridge will help me recover between workouts, especially as the weights start to get heavier.
