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My Training Journal
- Thread starter ExtraMile
- Start date
Today:
Deads
132 x 5
176 x 5
226 x 5
275 x 4
330 x 3* this is a 3 rep PR for me
*2nd and 3rd reps pretty ugly - hips came up and especially on the third I started to loose my arch
Shrugs
242 x 19
88lb DB's x 15
some sets of bent over rows but I didnt make any progress since last time, I actually did worse.
Chins w/ close neutral grip
1x6 bw
3x6 + 5lbs
Wide Grip Pulldowns
#8 x 12
#9 x 8
1x15 db pullovers to stretch out
2x20 preacher curl
2x12 reverse curl
Pulldown Abs
#5 x 15 x 2
#4 x 25 x 3
#5 x 15
Grip: theres a barbell at my gym that is a little thicker than all the rest so I used that. Hit 308 x 20 secs for 3 sets with double overhand grip and 374 x 20 secs x 2 sets with mixed grip
weighted side bend 1x15 per side
although I hit a new weight PR for triples, my progress and gains arnt coming out the way I want, last time I pulled 330 I hit it for 2 reps with much better form lol. This was actually the only really decent workout this week. Time to add in some more carbs. Monday should be much better after a weekend of an increase in carbs. I might pull a 1rm deadlift next friday and then start back with deficit deads for a little while.
Deads
132 x 5
176 x 5
226 x 5
275 x 4
330 x 3* this is a 3 rep PR for me
*2nd and 3rd reps pretty ugly - hips came up and especially on the third I started to loose my arch
Shrugs
242 x 19
88lb DB's x 15
some sets of bent over rows but I didnt make any progress since last time, I actually did worse.
Chins w/ close neutral grip
1x6 bw
3x6 + 5lbs
Wide Grip Pulldowns
#8 x 12
#9 x 8
1x15 db pullovers to stretch out
2x20 preacher curl
2x12 reverse curl
Pulldown Abs
#5 x 15 x 2
#4 x 25 x 3
#5 x 15
Grip: theres a barbell at my gym that is a little thicker than all the rest so I used that. Hit 308 x 20 secs for 3 sets with double overhand grip and 374 x 20 secs x 2 sets with mixed grip
weighted side bend 1x15 per side
although I hit a new weight PR for triples, my progress and gains arnt coming out the way I want, last time I pulled 330 I hit it for 2 reps with much better form lol. This was actually the only really decent workout this week. Time to add in some more carbs. Monday should be much better after a weekend of an increase in carbs. I might pull a 1rm deadlift next friday and then start back with deficit deads for a little while.
SPEKTOR-AAA
New member
Good work on teh DEADS. Your ass will be repping 405 before we know it. Good work bro
Although you were not necessarily happy, its okay bro. We all go through it. Just keep pushing, it will iron out and you will claw out of that feeling. *thumbs up*
Although you were not necessarily happy, its okay bro. We all go through it. Just keep pushing, it will iron out and you will claw out of that feeling. *thumbs up*
EM, my though is that when youre going heavy on deadlift, its not gonna be perfect form. And you might be mistaking your arch in the upperback witht he lower back, the upper back is gonna arch no matter what. If it doesnt, then its not heavy enough weight and you would be able to lift more.
I used to critique my form a lot too, I did 500x5 and my lower back was fine but the uper back arched a lot, and I didnt injure myself. I did it at 200 lbs, good job nonetheless brotha!
I used to critique my form a lot too, I did 500x5 and my lower back was fine but the uper back arched a lot, and I didnt injure myself. I did it at 200 lbs, good job nonetheless brotha!
Thanks spektor.
Glad I take it you are talking about upper back ROUNDING not arching lol. Yeah I know form won't be perfect on max pulls but I don't like going so heavy the form breaks down every workout, that's how I got injured before. So I'll work up to a 1rm next week then reset the weights. It's wierd though if I keep good form then the weak point in my deadlift is breaking it from the floor, but if like yesterday my form breaks down then it's the mid portion of the rep that is the hardest...
Glad I take it you are talking about upper back ROUNDING not arching lol. Yeah I know form won't be perfect on max pulls but I don't like going so heavy the form breaks down every workout, that's how I got injured before. So I'll work up to a 1rm next week then reset the weights. It's wierd though if I keep good form then the weak point in my deadlift is breaking it from the floor, but if like yesterday my form breaks down then it's the mid portion of the rep that is the hardest...
yea i meant rounding LOL
Id have to see a vid on your form, but listen to your body for sure. If you feel like you are gonna injure yourself, then by all means lower the weight. But dont worry about perfecting the form, it really isnt an issue with your form, its the heavier weight.
SPEKTOR-AAA
New member
Glad your form was way better then you think. Yes rep 4-5 were not as good as the rest but still great.
if your upper back rounds, imo your shoulders should be further back... torso more upright at the start...
also heavy zerchers off the lowest rack setting can fix that, and give you good starting power at the same time... just keep in mind they will hurt like hell as the bar digs into your arms... but you get a much better center of gravity, and will be able to use a bit more than you front squat...
time is also our biggest enemy... sometimes progress comes slow, and then once you break a certain barrier, everything starts to take off...
i taped last weeks pull of mine, and i found a lot of small errors... even on the setup... bar totally rolled forward an inch or two before i started pulling... always somthing to work on, and it takes time... you are doing phenomenal bro, if anything, keep doing what you are doing and in time you will be there...
up your carbs too... enjoy a cheat once in a while IF it dosnt become too tempting...
also heavy zerchers off the lowest rack setting can fix that, and give you good starting power at the same time... just keep in mind they will hurt like hell as the bar digs into your arms... but you get a much better center of gravity, and will be able to use a bit more than you front squat...
time is also our biggest enemy... sometimes progress comes slow, and then once you break a certain barrier, everything starts to take off...
i taped last weeks pull of mine, and i found a lot of small errors... even on the setup... bar totally rolled forward an inch or two before i started pulling... always somthing to work on, and it takes time... you are doing phenomenal bro, if anything, keep doing what you are doing and in time you will be there...
up your carbs too... enjoy a cheat once in a while IF it dosnt become too tempting...
When I trained at home the only squats I did were zercher squats. I didnt have a squat rack so I had to deadlift the bar up to my knees, rest it on my thighs and sit back, then hook my elbows under it and begin squatting lol. It was the only way I could get enough weight loaded onto me to really tax my legs haha.
My upper back doesnt round though, my lower-mid back looses the arch and on the 3rd rep of 330 I felt it start to round. That is why Ive started doing the weighted hypers again. They seem to work great on my whole posterior chain. When I pull I purposefully dont retract my scapula... they stay quite seperated. This is because my traps and upper back are pretty strong and once the bar comes to knee height I can pull my shoulders down and back which pulls my scapula back together and really helped power the bar through the lockout. It sounds complicated but it feels very natural and I bet alot of people do it without realising. Ill have to video it some time.
The 3rd rep of 330 yesterday the mid point was very hard and especially from the bottom of my knee upwards I could feel my upper back pulling hard to keep the weight moving. For the last few months Ive been hitting 1 or 2 sets of shrugs after deadlifts usually just as Im unloading and putting away the plates from the bar. It has really helped my upper back strength.
But as I said, I dont like always pulling so heavy that my form breaks down, that is how I got injured before, and since Ive been thinking about working some deficit pulls in Im going to drop the weight back down and start pulling from the smaller plates again.
Ive only been eating 150g of carbs per day, and thats on a workout day where I eat more and have a chunk of post workout carbs. On rest days its more like 125g. All year Ive been trying to get by without eating alot of carbs, Ive been using high protein/high fat/low-moderate carbs and the progress has been very slow, but steady. Ive gained about 5lbs of quality gains since the beginning of the year, but that is still pretty crappy even if it is lean gains. I have put around 50lbs on my squat though. So it seems to work ok for strength gains without size/bodyweight increases.
But Ive come up with some new diet changes and Ill be adding more carbs for the most part. 190-200g per day seems to be the tipping point which gives pretty good weekly gains so Ill be starting with that. Protein will still be at 60-65g per meal and Ill drop fats accordingly.
My upper back doesnt round though, my lower-mid back looses the arch and on the 3rd rep of 330 I felt it start to round. That is why Ive started doing the weighted hypers again. They seem to work great on my whole posterior chain. When I pull I purposefully dont retract my scapula... they stay quite seperated. This is because my traps and upper back are pretty strong and once the bar comes to knee height I can pull my shoulders down and back which pulls my scapula back together and really helped power the bar through the lockout. It sounds complicated but it feels very natural and I bet alot of people do it without realising. Ill have to video it some time.
The 3rd rep of 330 yesterday the mid point was very hard and especially from the bottom of my knee upwards I could feel my upper back pulling hard to keep the weight moving. For the last few months Ive been hitting 1 or 2 sets of shrugs after deadlifts usually just as Im unloading and putting away the plates from the bar. It has really helped my upper back strength.
But as I said, I dont like always pulling so heavy that my form breaks down, that is how I got injured before, and since Ive been thinking about working some deficit pulls in Im going to drop the weight back down and start pulling from the smaller plates again.
Ive only been eating 150g of carbs per day, and thats on a workout day where I eat more and have a chunk of post workout carbs. On rest days its more like 125g. All year Ive been trying to get by without eating alot of carbs, Ive been using high protein/high fat/low-moderate carbs and the progress has been very slow, but steady. Ive gained about 5lbs of quality gains since the beginning of the year, but that is still pretty crappy even if it is lean gains. I have put around 50lbs on my squat though. So it seems to work ok for strength gains without size/bodyweight increases.
But Ive come up with some new diet changes and Ill be adding more carbs for the most part. 190-200g per day seems to be the tipping point which gives pretty good weekly gains so Ill be starting with that. Protein will still be at 60-65g per meal and Ill drop fats accordingly.
