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artificialaspirations
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resist the bar from sinking in chest. Once you practice it, that 25 lb difference will get smaller. When you hear press, drive with your legs and throw that bar up fast.
My Training Journal
- Thread starter ExtraMile
- Start date
good luck bro!
thanks glad
AA: after the comp Im gonna spend alot of time working on my pause technique, and all my benchpresses in training are going to be paused now.
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There has been alot of talk about the overhead squat on here lately, and andalite and tblock talking about how great it is, I never really wanted to do it because it is awkward and boring and you cant use much weight lol.
But I just found an article where Poliquin talks about the overhead squat, he was asked:
"The overhead squat: good exercise or fad movement of the moment? And is it good for hypertrophy?"
his answer was:
"The overhead squat sucks for size gains. But as an assessment tool, it's unbeatable. You can actually predict a player's risk of lower body injury playing his sport just by assessing how close to perfect form he can get with the overhead squat. Perfect form equals extremely low risk of injury, and research groups in Sweden and Switzerland have clearly demonstrated this in various studies. At the PICP (Poliquin International Certification Program) at level 3, we use it extensively in the prehab/rehab module.
Why does it suck for size gains? Because hypertrophy comes from the product of time under tension times load. It's got to be heavy enough and last long enough. That doesn't happen with the overhead squat.
Even Olympic lifters don't do the overhead squat anymore. People in the know stopped doing them in 1975. It's a forgotten exercise for training purposes... for good reasons.
The only reason people find them challenging is if they're not flexible. It's one of those exercises that looks cool but it's a total waste of time unless you're a novice Olympic lifter learning the ropes. It's like taking a guy who can bench 400 pounds and making him do decline bench with the pink dumbbells with a Bodyblade acting as rectal probe. The question is, why?
Hmm, maybe we should call this column, "Ask the Contrarian", eh?"
AA: after the comp Im gonna spend alot of time working on my pause technique, and all my benchpresses in training are going to be paused now.
---------------------------------------
There has been alot of talk about the overhead squat on here lately, and andalite and tblock talking about how great it is, I never really wanted to do it because it is awkward and boring and you cant use much weight lol.
But I just found an article where Poliquin talks about the overhead squat, he was asked:
"The overhead squat: good exercise or fad movement of the moment? And is it good for hypertrophy?"
his answer was:
"The overhead squat sucks for size gains. But as an assessment tool, it's unbeatable. You can actually predict a player's risk of lower body injury playing his sport just by assessing how close to perfect form he can get with the overhead squat. Perfect form equals extremely low risk of injury, and research groups in Sweden and Switzerland have clearly demonstrated this in various studies. At the PICP (Poliquin International Certification Program) at level 3, we use it extensively in the prehab/rehab module.
Why does it suck for size gains? Because hypertrophy comes from the product of time under tension times load. It's got to be heavy enough and last long enough. That doesn't happen with the overhead squat.
Even Olympic lifters don't do the overhead squat anymore. People in the know stopped doing them in 1975. It's a forgotten exercise for training purposes... for good reasons.
The only reason people find them challenging is if they're not flexible. It's one of those exercises that looks cool but it's a total waste of time unless you're a novice Olympic lifter learning the ropes. It's like taking a guy who can bench 400 pounds and making him do decline bench with the pink dumbbells with a Bodyblade acting as rectal probe. The question is, why?
Hmm, maybe we should call this column, "Ask the Contrarian", eh?"
Today - Deadlift day
Deadlifts:
132 x 5
198 x 5
242 x 2
275 x 5 PR since injury
237 x 8 (deficit deadlift)
Cybex Leg Press
3 sets of 20 reps with 240
Neutral Grip Chins - see bodyweight info at the end
2 sets of 4 dead hang reps with slow negatives
Seated Calf Machine - not worked calves in a few weeks and was a bit weaker than usual today...
115lbs x 10
115lbs x 10
110lbs x 12
Seated Chest Press Machine (active recovery to help my chest recover as its still sore, easy weight)
2 sets of 15 reps with 4 plates
1 set of 20 reps with 3 plates
Zercher Weighted 45 Degree Hypers
3 sets of 10 reps with 33lbs
pretty cool workout pretty big jump in deadlifts since last week and the weight still isnt too hard, its not easy but its not like Im maxing or anything...
got home and weighed myself and I was 201lbs!!!! I think Iv gained some mass lately but maybe some bf too, I got a pretty good back shot the other day but I cant upload avatars at the moment for some reason so it will have to wait, but keep your eye out Ill upload it soon, some clothes are starting to get a bit small for me too and a couple of people have commented saying I look bigger.
The sad part was I took a massive piss and re weighed myself and I was down to 199 lol
Deadlifts:
132 x 5
198 x 5
242 x 2
275 x 5 PR since injury
237 x 8 (deficit deadlift)
Cybex Leg Press
3 sets of 20 reps with 240
Neutral Grip Chins - see bodyweight info at the end
2 sets of 4 dead hang reps with slow negatives
Seated Calf Machine - not worked calves in a few weeks and was a bit weaker than usual today...
115lbs x 10
115lbs x 10
110lbs x 12
Seated Chest Press Machine (active recovery to help my chest recover as its still sore, easy weight)
2 sets of 15 reps with 4 plates
1 set of 20 reps with 3 plates
Zercher Weighted 45 Degree Hypers
3 sets of 10 reps with 33lbs
pretty cool workout pretty big jump in deadlifts since last week and the weight still isnt too hard, its not easy but its not like Im maxing or anything...
got home and weighed myself and I was 201lbs!!!! I think Iv gained some mass lately but maybe some bf too, I got a pretty good back shot the other day but I cant upload avatars at the moment for some reason so it will have to wait, but keep your eye out Ill upload it soon, some clothes are starting to get a bit small for me too and a couple of people have commented saying I look bigger.
The sad part was I took a massive piss and re weighed myself and I was down to 199 lol
i dont think i ever got more than 200 grams of protein in a day.i just wrote out what i ate yesterday and a one of the things in the meals had to be aproximated because i didnt weigh it out but the totals over the day came to:
373g carbs
304g protein
95g fat
Im only that heavy by the end of the day and I can drop 5lbs in a an hour because I get through so much water at the gym Im pissing like crazy afterwards haha. Im around 192 on an empty stomach I think, nowere near 201 in the morning haha.
what u think of my new avi?
end of june, i wanted to hit a 363x3 deadlift by then but after this injury i doubt it will happen
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