My Training Journal

[ExtraMile]

Agree with your stance being too wide.

I think you need to work on your posterior chain as well. GMs, glute-ham raises, and pull throughs will give you the ability to haul the weight all the way up in one fluid motion.

Ok well Ill narrow my stance a bit and try and sit back more.

Not much I can do about balance is there?

& you say to do more posterior chain but korin says stick to the program as it says... The only PC work in the program is the deads... what should i do?

 

[fortunatesun]

My first instinct is always stick with the program. It's constructed that way for a reason and once you start second guessing and changing things around you'll start going backwards unless you understand how to build your own.

I mentioned your posterior chain because you get the weight off the floor easily enough but seem more challenged once you start straightening up. It'd be nice to get in some extra work to catch up, which you'll probably have to do at some point, but you can wait until the first opportune moment

 

[skullcrushin22]

What I Ate Today

8.00 - 2 smallish bananas, 700ml whole milk, 30g whey, 1 multivitamin, 2g fish oil
8.30-9.00 - cycling, fast but maintainale - 15-16mph
10.15 - 11.00 - tennis in P.E at school
11.15 - 1 tortilla wrap with salad, peppers, 20g worth of chicken and a natural peanut bar
12.35 - same as above but no peanut bar
3.30 - protein bar - 15g carbs, 50g protein
3.45-4.15 - cycling, 12-13mph, quite hard legs were kinda worn out but kept it up
4.30 - 120g yoghurt, 1 orange, 1 cup coffee, 2g fish oil
7.00 - 7oz steak, sweet potatoes (not sure how much in weight), carrots, sweetcorn, sweed
7.45 - 8.45 - workout
8.45 - Post workout 42g whey in water, twin king size twix (50g fast carbs)
9.45 - 3 whole large eggs, half a green pepper, 30g cheddar cheese (all in an omlette)
11.00 - 200g organic cottage cheese, 1 cup green tea, 2g fish oil

fuck yeah aprox 330g protein and 350g carbs which were mostly slow digesting exept 15g sugars mostly in the protein bar, 15g sugars in the yoghurt and whatever fast carbs in the milk.. oh and post workout obviously. Man I love it when I nail my diet down and eat like this

Bro I am impressed! I like to see this type of dedication at such a young age. Just remember that this sport takes a ton of patience so never give in just take one day at a time and keep your head straight. Soon as you walk into the gym your mid set has to change and for me its rage : )

Look forward to your progress.

 

[ExtraMile]

Bro I am impressed! I like to see this type of dedication at such a young age. Just remember that this sport takes a ton of patience so never give in just take one day at a time and keep your head straight. Soon as you walk into the gym your mid set has to change and for me its rage : )

Look forward to your progress.

Thanks bro, I love it when I get my diet down like that but man its hard...

What Iv eaten so far today:
8.00 - two medium bananas, 700ml whole milk + 30g whey
8.45-9.15 cardio
11.15 & 12.13 58g of protein's worth of chicken and lots of salad and peppers in 4 tortilla wraps spread over these two meals
3.30 - natural peanut bar
3.45-4.15 cardio
4.30 - 2 medium oranges, 1 cup coffee, 2g fish oil, 700ml whole milk + 20g whey

6.00 I will eat again, Ill post up everythin later on before bed

 

[ExtraMile]

ATG Squats
90lbs x 5
110lbs x 5
150lbs x 5
176lbs x 3
193lbs x 3
150lbs x 8 BB style
ALL EASY

Flat BB
90lbs x 5
110lbs x 5
135lbs x 5
155lbs x 5
171lbs x 5
135lbs x 8 no hip drive or exaggerated arch in back
relatively easy, last set of 135 was kinda hard but only had like 45 secs rest after the triple before it

Rippetoe Shrugs - had to investigate with weight a bit
135lbs x 5
225lbs x 5
269lbs x 5
291lbs x 3 - couldnt get any more
279lbs x 7 x 2 sets then got 6 on the third
JUST USED MIXED GRIP, NO STRAPS OR EVEN CHALK!

Close Neutral Chins
Bodyweight x failure, x4 sets. Reps went: 8,7,6,4

Rolling DB Extensions (on a medium decline)
45lb DB's x 10,11,13, didnt go to failure just fatigue, decided to push it on the last set but stil not failure

Sick workout, shame I still cant do dips or pullovers though...

 

[SaiBoT]

ATG Squats
90lbs x 5
110lbs x 5
150lbs x 5
176lbs x 3
193lbs x 3
150lbs x 8 BB style
ALL EASY

Flat BB
90lbs x 5
110lbs x 5
135lbs x 5
155lbs x 5
171lbs x 5
135lbs x 8 no hip drive or exaggerated arch in back
relatively easy, last set of 135 was kinda hard but only had like 45 secs rest after the triple before it

Rippetoe Shrugs - had to investigate with weight a bit
135lbs x 5
225lbs x 5
269lbs x 5
291lbs x 3 - couldnt get any more
279lbs x 7 x 2 sets then got 6 on the third
JUST USED MIXED GRIP, NO STRAPS OR EVEN CHALK!

Close Neutral Chins
Bodyweight x failure, x4 sets. Reps went: 8,7,6,4

Rolling DB Extensions on a medium decline
45lb DB's x 10,11,13, didnt go to failure just fatigue, decided to push it on the last set but stil not failure

Sick workout, shame I still cant do dips or pullovers though...

Don't use mixed grip for shrugs.

 

[ExtraMile]

why? I alternated grip each set, the bars roll real bad at my gym so I have to if Im gonna grip it...

 

[SaiBoT]

why? I alternated grip each set, the bars roll real bad at my gym so I have to if Im gonna grip it...

Use straps, we're not working your grip anyway.

 

[ExtraMile]

Ok but the thing that stopped me getting more reps was pulling the weight off the rack at mid thigh, I couldnt pull it off anymore, maybe this was because you try and pull it off explosively but I would have thought my traps wear out before my quads...

What I ate yesterday:
8.00 - two medium bananas, 700ml whole milk + 30g whey
8.45-9.15 cardio
11.15 & 12.13 58g of protein's worth of chicken and lots of salad and peppers in 4 tortilla wraps spread over these two meals
3.30 - natural peanut bar
3.45-4.15 cardio
4.30 - 2 medium oranges, 1 cup coffee, 2g fish oil, 700ml whole milk + 20g whey
6.45 - pork loin with sweet potatoes and veg, cant remember how big it was but 6+oz
7.15-8.15 - workout
8.15 (PWO) 42g whey in water, some sweets for fast carbs
11.00 - 200g organic cottage cheese, 2g fish oil

Started off good but just missed a meal or two in the evening should really have eaten an omlette or somthing...

 

[OneBreath]

Ok but the thing that stopped me getting more reps was pulling the weight off the rack at mid thigh, I couldnt pull it off anymore, maybe this was because you try and pull it off explosively but I would have thought my traps wear out before my quads...

What I ate yesterday:
8.00 - two medium bananas, 700ml whole milk + 30g whey
8.45-9.15 cardio
11.15 & 12.13 58g of protein's worth of chicken and lots of salad and peppers in 4 tortilla wraps spread over these two meals
3.30 - natural peanut bar
3.45-4.15 cardio
4.30 - 2 medium oranges, 1 cup coffee, 2g fish oil, 700ml whole milk + 20g whey
6.45 - pork loin with sweet potatoes and veg, cant remember how big it was but 6+oz
7.15-8.15 - workout
8.15 (PWO) 42g whey in water, some sweets for fast carbs
11.00 - 200g organic cottage cheese, 2g fish oil

Started off good but just missed a meal or two in the evening should really have eaten an omlette or somthing...

Rippetoe specified to ALWAYS wears straps while doing those barbell shrugs. And it is explosive. He says to essentially try to clean it but go no further than the shrug portion of the clean. of course if enough weight is on the bar you won't have a choice.

Keep up the hard work.