Please Scroll Down to See Forums Below
My Training Journal
- Thread starter ExtraMile
- Start date
artificialaspirations
New member
I would squat everyday alternating heavy and light days. Heavy for leg and back day, light squats like fronts or speed squats before chest and shoulder days. just think of it as a warmup. Gets you used to the volume and the legs can handle it.
if you're really sore and need a day off you skip one. listen to your body. the light days should not cause soreness whatsoever. that is not the purpose
if you're really sore and need a day off you skip one. listen to your body. the light days should not cause soreness whatsoever. that is not the purpose
tryed squatting 3x per week for several months in 2009 and it never worked. I progressed a bit at first but stalled for the rest. the same happened with benchpress which i did twice a week. Since I started this with each lift every 9days my strength increase has been constant and on squats and deadlifts lasted 3 months until i was injured and couldnt do them, for benchpress it is still going since september...
more recovery is better for me
So what happened to your grip challenge?????????????????????
???????????????????????????????????????
??????????????????????????????????????????
lol I forgot about that mofo Ill do it soon bro aslong as you dont get banned haha
No workout tonight. Went to see one of the best SHW benchpressers in the country who is also doing the same competition I am. Basically we went over all 3 lifts just with light weight assessing my form and stuff. He said my squat was pretty much bang on except two things - 1. I need to stop squatting in my hoodie because its quite thick and makes it hard for me to see when I hit depth and also might make it harder to get the right bar placement, and also he said I gotta look up more. He said my depth was bang on which I was suprised at because I havnt squatted to parrallel in like a year so I had to just go by feel.
Benchpress was the main problem. My setup was wrong. My head comes up off the bench which isnt allowed and my feet arnt flat. So sort out the feet problem Im gonna have to change my setup completely and probably wont get as much of an arch, also he said to put them out wider. Again this means Im gonna have to change mysetup. We also tryed benching with the commands and found Im a bit quick to press and need to make sure I wait for the command. He said not to get to bogged down in the little things like lower the bar to a certain place and press it slightly back or whatever. It didnt matter that I use a kinda close grip but Im gonna investigate with it and try to find my strongest grip. I really gotta concentrate on my head coming up because I do it without even realising.
Deadlift was fine except I dont pull my shoulder back at completion of the lift and he said I probably miss out the last 5% of the lift because of this. He also basically said forget the hook grip which I have been doing and just do a mixed grip...
On the whole went well he showed me some stuff and we talked about training. Which is another point, he said (I have always agreed with this) not to bother with supps apart from a basic protein powder that isnt loaded with sugar. I told him about my diet and he was impressed. However he said I shouldnt need to ever really go below 5 reps and 14-16 should be the highest I should do and 5-6 the lowest. We talked about a bunch of other stuff which I wont bother posting all of and basically the only change Im making to my training is Im gonna do ses of 5 for my squat and deadlifts, I might still do a set of 3 on the benchpress Im not sure or maybe 5's or 6's instead, I will follow the 5/3/1 method with my military press though but because of the way you do maximum reps on some weeks I will not very often actually do just 1 or 3 reps.
This means I missed my training session today which was meant to be deadlift day, so Ill probably do a mix on wednesday which was meant to be military of my military workout and my deadlifts that I missed.
Benchpress was the main problem. My setup was wrong. My head comes up off the bench which isnt allowed and my feet arnt flat. So sort out the feet problem Im gonna have to change my setup completely and probably wont get as much of an arch, also he said to put them out wider. Again this means Im gonna have to change mysetup. We also tryed benching with the commands and found Im a bit quick to press and need to make sure I wait for the command. He said not to get to bogged down in the little things like lower the bar to a certain place and press it slightly back or whatever. It didnt matter that I use a kinda close grip but Im gonna investigate with it and try to find my strongest grip. I really gotta concentrate on my head coming up because I do it without even realising.
Deadlift was fine except I dont pull my shoulder back at completion of the lift and he said I probably miss out the last 5% of the lift because of this. He also basically said forget the hook grip which I have been doing and just do a mixed grip...
On the whole went well he showed me some stuff and we talked about training. Which is another point, he said (I have always agreed with this) not to bother with supps apart from a basic protein powder that isnt loaded with sugar. I told him about my diet and he was impressed. However he said I shouldnt need to ever really go below 5 reps and 14-16 should be the highest I should do and 5-6 the lowest. We talked about a bunch of other stuff which I wont bother posting all of and basically the only change Im making to my training is Im gonna do ses of 5 for my squat and deadlifts, I might still do a set of 3 on the benchpress Im not sure or maybe 5's or 6's instead, I will follow the 5/3/1 method with my military press though but because of the way you do maximum reps on some weeks I will not very often actually do just 1 or 3 reps.
This means I missed my training session today which was meant to be deadlift day, so Ill probably do a mix on wednesday which was meant to be military of my military workout and my deadlifts that I missed.
oso0960
New member
Today - Deadlift and Military Day.
15mins cycling
BB Military Press - 3x5 week
bar x 8 (warmup)
72lbs x 5
83lbs x 5
94lbs x 10 PR
Deadlift
132 x 5
198 x 5
237 x 3
264 x 5 pr since injury...
231 x 10 deficit (bar at ankles) PR
Wide Grip Chins
(bodyweight 196) <-- PR
8 PR
6
5
6 neutral medium grip
Deep Dips
bw x 10
bw x 9
bw x 7 and a half
bw x 5
bw x 4
Weighted Zercher Hypers
25lb extra weight for 3 sets of 15 reps PR
1 Arm DB Row - a bit stricter than usual
77lb DB x 15 on each arm x2sets PR
15mins cycling
15mins cycling
BB Military Press - 3x5 week
bar x 8 (warmup)
72lbs x 5
83lbs x 5
94lbs x 10 PR
Deadlift
132 x 5
198 x 5
237 x 3
264 x 5 pr since injury...
231 x 10 deficit (bar at ankles) PR
Wide Grip Chins
(bodyweight 196) <-- PR
8 PR
6
5
6 neutral medium grip
Deep Dips
bw x 10
bw x 9
bw x 7 and a half
bw x 5
bw x 4
Weighted Zercher Hypers
25lb extra weight for 3 sets of 15 reps PR
1 Arm DB Row - a bit stricter than usual
77lb DB x 15 on each arm x2sets PR
15mins cycling
Tblock1
New member
How did 264 feel in all honesty?
Similar threads
