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young_squatters Single Factor 5x5 Journal
- Thread starter young_squatter
- Start date
anotherbutters
New member
Congrats on the PRs. I was going to suggest getting some microplates so you don't have to make such a big jump on bench next time, but then I realised I don't know what kind of progression you're trying to acheive because you can't tell us about the program you're following.
young_squatter
New member
I only increase the weight when I can complete all my sets of 3-5. 
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anotherbutters
New member
How much money have I just saved by getting you to tell me how the program works? 
young_squatter
New member
Its not even close to telling you how the program works, you could have just checked on the internet for that information.
All I told you was when I increase the weight on my bench, its not even close to telling you how my supplmentation, diet and what the routine looks like which is what im not aloud to tell you. But I am aloud to tell you that I only increase the weight on my bench if i can complete 5,4,3 all stopped short of failure.
If you dont got the routine this is little to know help to you at all.
All I told you was when I increase the weight on my bench, its not even close to telling you how my supplmentation, diet and what the routine looks like which is what im not aloud to tell you. But I am aloud to tell you that I only increase the weight on my bench if i can complete 5,4,3 all stopped short of failure.
If you dont got the routine this is little to know help to you at all.
anotherbutters
New member
Don't worry, I was only kidding
young_squatter
New member
I know, just had to make sure I cleared it up.
haha, that was kinda funny how you said that though.
haha, that was kinda funny how you said that though.
young_squatter
New member
30 minutes eliptical
3.80 miles
480 calories burned
Upset today,
After I did my cardio, I decided to stretch my leg to see how it was doing. So I squatted down and the sharp pain in my leg was still there, it hurt really bad without anyweight on my back at all. And tomorrow I gotta work legs and saturday I have to squat with 225lbs on my back, if it hurts with no weight its going to kill with 225 on my back. I told my mom to call the doctor and set up an appointment for me to get xrays on my leg to see what is wrong.
Tomorrow I am going to stick with my routine and hope I can get through it.
But I am getting really really depressed about my leg, because I know that its not getting any better, and in the long run I might have to take some time off of working them. And this cant come at the worse time because I am on dereks program. So its just a bad chapter in my lifting career. But we will see what happens.
3.80 miles
480 calories burned
Upset today,
After I did my cardio, I decided to stretch my leg to see how it was doing. So I squatted down and the sharp pain in my leg was still there, it hurt really bad without anyweight on my back at all. And tomorrow I gotta work legs and saturday I have to squat with 225lbs on my back, if it hurts with no weight its going to kill with 225 on my back. I told my mom to call the doctor and set up an appointment for me to get xrays on my leg to see what is wrong.
Tomorrow I am going to stick with my routine and hope I can get through it.
But I am getting really really depressed about my leg, because I know that its not getting any better, and in the long run I might have to take some time off of working them. And this cant come at the worse time because I am on dereks program. So its just a bad chapter in my lifting career. But we will see what happens.
Sorry to hear about the leg. Its a good thing that you are calling a doc to get it checked out though cus it sounds like something might have been torn....I dunno but usually if its just something not too serious it goes away in a week or two if you rest the leg, but your did that and it still hasnt gone away...its sucks dude.
What kind of doc you gonna see? I am really pulling for you bro so hopefully everything is alright.
What kind of doc you gonna see? I am really pulling for you bro so hopefully everything is alright.
young_squatter
New member
RipStone said:
Just got back from the doc, and seriously I dont think he knew what he was talking about, but he said that it has something to do with my hip flexor and I should decrease my weight so it can heal, but I took 2 weeks off and it still didnt heal so I think he is wrong. So I am saying screw it and going for 275x5 deadlift tomorrow and also a 225x5 squat saturday. No pain no Gain.
young_squatter
New member
11/23/05 Week2 Wed
Deadlifts
275x5 (This set was hard, but I had good form)...10LBPR
275x3 (I was dead after the first set, I think I rounded my back to much)
275x3 (Same as second set, last rep was horrible form, rounded my back way to much to get the weight up)
Leg Press 300x10, 350x10, 375x10 (These felt really good, I pyramided up to see how well my leg would do with the weight, very little pain with these, so next week I will up the weight to about 400-430.
Military Press
87.5x5
87.5x5...PR
87.5x3
(On Military Presses, I think im using to much of my back, when I get close to failure My body naturally leans back a little and I think this is not suppose to happen)
Duration: 72 minutes
Overall today was a ok workout. My first set of deads felt super heavy, but im pretty sure my form was ok on them, not perfect but ok. But the last 2 sets I am positive that I rounded my back a little to much. But the first set of 275 killed me. On Leg Press I pyramided the weights up a bit and still didnt go real heavy with 375, I went really deep on these to see how well my leg would handle this weight, and it didnt have pain. So I will be upping the weight next week on these. The Military Presses are going to stay at 87.5 until I can get the goss dang 3sets of 5, and I dont know if I am supposed to be leaning back at all on these, but I am. So I think I should start focusing more heavily on my form then my ego on some of my lifts.
On saturday if squats hurt, then next week I will be replacing them with another leg exercise for 3-5 weeks and continue to deadlift to work my legs and also leg press. So I dont think my squat will suffer from doing this, and even if it does ill get it back up in no time at all.
Also I am having a major problem staying motivated in lifting, I just think to myself that I am not pushing myself hard enough. So starting next week, im stopping all this bo crap going on in my head and getting 100 percent intense. I have to talk to derek about all this stuff and see what weights and exercises he recommends for next week.
P.S HAVE A WONDERFUL THANKSGIVING.
Deadlifts
275x5 (This set was hard, but I had good form)...10LBPR
275x3 (I was dead after the first set, I think I rounded my back to much)
275x3 (Same as second set, last rep was horrible form, rounded my back way to much to get the weight up)
Leg Press 300x10, 350x10, 375x10 (These felt really good, I pyramided up to see how well my leg would do with the weight, very little pain with these, so next week I will up the weight to about 400-430.
Military Press
87.5x5
87.5x5...PR
87.5x3
(On Military Presses, I think im using to much of my back, when I get close to failure My body naturally leans back a little and I think this is not suppose to happen)
Duration: 72 minutes
Overall today was a ok workout. My first set of deads felt super heavy, but im pretty sure my form was ok on them, not perfect but ok. But the last 2 sets I am positive that I rounded my back a little to much. But the first set of 275 killed me. On Leg Press I pyramided the weights up a bit and still didnt go real heavy with 375, I went really deep on these to see how well my leg would handle this weight, and it didnt have pain. So I will be upping the weight next week on these. The Military Presses are going to stay at 87.5 until I can get the goss dang 3sets of 5, and I dont know if I am supposed to be leaning back at all on these, but I am. So I think I should start focusing more heavily on my form then my ego on some of my lifts.
On saturday if squats hurt, then next week I will be replacing them with another leg exercise for 3-5 weeks and continue to deadlift to work my legs and also leg press. So I dont think my squat will suffer from doing this, and even if it does ill get it back up in no time at all.
Also I am having a major problem staying motivated in lifting, I just think to myself that I am not pushing myself hard enough. So starting next week, im stopping all this bo crap going on in my head and getting 100 percent intense. I have to talk to derek about all this stuff and see what weights and exercises he recommends for next week.
P.S HAVE A WONDERFUL THANKSGIVING.
djeclipse
New member
From reading this thread it sounds like you are really impatient. You seem to want things to happen almost instantly and if they don't you get discouraged. You were getting advice from really experienced people on this board and Mark Ripptoe and only gave the routine a week or two before completely giving up on it. Now you've injured yourself and also want it to be healed instantly.young_squatter said:Just got back from the doc, and seriously I dont think he knew what he was talking about, but he said that it has something to do with my hip flexor and I should decrease my weight so it can heal, but I took 2 weeks off and it still didnt heal so I think he is wrong. So I am saying screw it and going for 275x5 deadlift tomorrow and also a 225x5 squat saturday. No pain no Gain.
Some injuries can take month's to completely heal and if you don't give them time to heal they will haunt you for the rest of your life. No pain no gain is a good mind set to an extent, only you know just how bad the pain is, if it's really bad more time is needed to rest it.
On a good note, it is good to see you're making progress, congrats.
young_squatter
New member
Thanks I think,
Yes I am really impatient when it comes to injuries, Im a lifter, and when I cant lift I get impatient. Im sure im not the only one like this.
Also about mark's routine, maybe you should read the whole journal on why I stopped it. First off I talked to mark about it and said that I could go back to him if I needed any more help, I simply could not down all the food he wanted.
And also I already discussed all of this with anotherbutters and other members in my journal. Im making good progress with my routine right now and if very pleased with my decision.
Yes I am really impatient when it comes to injuries, Im a lifter, and when I cant lift I get impatient. Im sure im not the only one like this.
Also about mark's routine, maybe you should read the whole journal on why I stopped it. First off I talked to mark about it and said that I could go back to him if I needed any more help, I simply could not down all the food he wanted.
And also I already discussed all of this with anotherbutters and other members in my journal. Im making good progress with my routine right now and if very pleased with my decision.
young_squatter
New member
Incline Bench 125x5...5lbPR, 125x4, 125x3
Assisted Pullups 40x5,5...PR 30x4
Dumbell Curl 35x4, 30x5, 30x5
Skullcrushers 65x5,7,5... ALL THESE are PR.
Comments: Awesome Workout today, I walked in with my mind made up I was going to set PR. Incline Bench Felt really good, I stop like .5 to 1 inch before touching my chest because thats the farthest down I can go, All sets for Incline were stopped before failure, will bump that up to 130 next week.
Assited pullups were awesome, I had the mind muscle connection and it made them a lot easier then I thought they would be, felt awesome in the lats.
My dumbell curl was down, but I expected that due to the fact of setting PR on all my lat exercises today, which took a lot out of my biceps. No biggie.
Also some of my hypertrophy sets were down today only because I lifted at my gym back home and there machines are different then the ones at my school, there harder for some reason.
Also Did a little stretch for my leg today and it was hurting like a mother trucker. So tomorrow my main goal is to get 3sets of 225, but if I do my first set and I get pain I will drop the last 2 sets of squats and move to leg press for my last 2 sets. If it hurts from squats, then Next week squats will be replaced with leg press for strength for 3-5 weeks for my leg to most likely heal. Leg press doesnt hurt my leg like squats. And deadlifts will keep my legs in pretty good shape.
Assisted Pullups 40x5,5...PR 30x4
Dumbell Curl 35x4, 30x5, 30x5
Skullcrushers 65x5,7,5... ALL THESE are PR.
Comments: Awesome Workout today, I walked in with my mind made up I was going to set PR. Incline Bench Felt really good, I stop like .5 to 1 inch before touching my chest because thats the farthest down I can go, All sets for Incline were stopped before failure, will bump that up to 130 next week.
Assited pullups were awesome, I had the mind muscle connection and it made them a lot easier then I thought they would be, felt awesome in the lats.
My dumbell curl was down, but I expected that due to the fact of setting PR on all my lat exercises today, which took a lot out of my biceps. No biggie.
Also some of my hypertrophy sets were down today only because I lifted at my gym back home and there machines are different then the ones at my school, there harder for some reason.
Also Did a little stretch for my leg today and it was hurting like a mother trucker. So tomorrow my main goal is to get 3sets of 225, but if I do my first set and I get pain I will drop the last 2 sets of squats and move to leg press for my last 2 sets. If it hurts from squats, then Next week squats will be replaced with leg press for strength for 3-5 weeks for my leg to most likely heal. Leg press doesnt hurt my leg like squats. And deadlifts will keep my legs in pretty good shape.
anotherbutters
New member
I am inclined to agree with djeclipse, especially about being impatient in letting your leg heal. I was going to post something after post 212, but I thought I'd see how you got on. My own impatience led me to jumping into too much work after a week off and injuring myself. I'm also desperate to start squatting again, but I know the quickest thing I can do right now is heal.
We've both got to remember though, the biggest results come over time. What happens over a 2-3 week period is nothing when you look at the improvements over a year or two, or ten.
We've both got to remember though, the biggest results come over time. What happens over a 2-3 week period is nothing when you look at the improvements over a year or two, or ten.
Yea, well said anotherbutters. Keeping things in perspective is a good way to not only lift, but lead life in general.
Sounds like you had a "awsome" workout. Goes to show how a good attitdude will improve performance. I always strive to go into the gym with my game face on.....keep all distractions out of my lifting and focus on my goals.
Sounds like you had a "awsome" workout. Goes to show how a good attitdude will improve performance. I always strive to go into the gym with my game face on.....keep all distractions out of my lifting and focus on my goals.
young_squatter
New member
Thanks guys, Like I said, when I squat 225 tomorrow, if I have pain I will stop and stop doing squats for 3-5 weeks and Replace it most likely with leg press for strength. I know deadlifts will keep my quads pretty strong for when I come back. It all depends on tomorrows workout. 
young_squatter
New member
Squats (Warmed up with only 95lbs and it hurt really bad, so I stopped right there, squats will be taken out of this program for a while. I am making an appointment to see a leg doctor for xrays, Im pretty sure I did some serious damage.)
Leg Press 420x10, 450x6, 460x9 (These are all PR, I was so upset with squats that I made up my mine I was going to do the leg press with 100% intensity, and thats what I did.)
SLDL 190x5, 190x5, 190x5 (PR, Bump this up to 200 next week)
Barbell shrug 175x5, x5,x5 (PR Bump this up to 185 next week)
Overall this workout was ok, the reason it was just ok is because squats have to be removed from my program which upsets me, their my favorite exercise, And I hate leg press, but I have no choice but to replace squats for a while. I most likely will not be squatting for 1 or 2 months, because this injury feels like its a lot more serious then I ever thought. I just hope deadlifts will keep my legs in good enough shape.
But awesome physiques are not built in a year, it takes many years. So I know that taking squats out for a while will let me fully recover. Leg Press doesnt hurt as bad as squats, It does make my upper leg a little sore, but nothing like squats.
HERE IS A PIC OF ME HOLDING THE PART OF MY LEG THAT HURTS WHEN I SQUAT. http://usera.imagecave.com/young_squatter/P1010006.JPG
Leg Press 420x10, 450x6, 460x9 (These are all PR, I was so upset with squats that I made up my mine I was going to do the leg press with 100% intensity, and thats what I did.)
SLDL 190x5, 190x5, 190x5 (PR, Bump this up to 200 next week)
Barbell shrug 175x5, x5,x5 (PR Bump this up to 185 next week)
Overall this workout was ok, the reason it was just ok is because squats have to be removed from my program which upsets me, their my favorite exercise, And I hate leg press, but I have no choice but to replace squats for a while. I most likely will not be squatting for 1 or 2 months, because this injury feels like its a lot more serious then I ever thought. I just hope deadlifts will keep my legs in good enough shape.
But awesome physiques are not built in a year, it takes many years. So I know that taking squats out for a while will let me fully recover. Leg Press doesnt hurt as bad as squats, It does make my upper leg a little sore, but nothing like squats.
HERE IS A PIC OF ME HOLDING THE PART OF MY LEG THAT HURTS WHEN I SQUAT. http://usera.imagecave.com/young_squatter/P1010006.JPG
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young_squatter
New member
blut wump said:
Its pretty close, but its not the groin area, its the top of the leg. Feels like I tore something, sometimes it burns in that area, so I did something.
young_squatter
New member
Bench Press: 140x5, 140x4, 140x3 (YAH!!! PR)
Barbell Rows: 120x5, 120x4, 120x3
Barbell Curl: 75x5..PR, 75X4, 75X4
CGBP: 110X5, 110X5, 110x4 (Almost)
Duration: 1 hour
Comments: FINALLY my bench press has gone up, its been stuck for 5 months and I have tried everything. Finally I found a program that got it to move. I will bump it up to 145 next week, so excited. On the first set of bench I did 1 rep that was like 1 inch from touching my chest which is no big deal, I stopped each set 1 rep short of failure. This program is awesome, because I didnt gain any weight but Im sure I lost some fat and gained some muscle last week. Just hope I can keep it going up.The reason barbell rows are down is because I focused more on form, and they were harder. I still came up from parallel but I made sure to squeeze my lats. Barbell curls were up for one set of 5, but the reason I didnt get 3x5 is because I decreased the weight on all back exercises today and focused more on squezzing the lats and got a much better workout and this killed my bis, no big though. Almost got CGBP, im sure I could of got a third set of 5, but it would have been to failure, which I dont want. GREAT WORKOUT TODAY AND IM HAPPY.
Barbell Rows: 120x5, 120x4, 120x3
Barbell Curl: 75x5..PR, 75X4, 75X4
CGBP: 110X5, 110X5, 110x4 (Almost)
Duration: 1 hour
Comments: FINALLY my bench press has gone up, its been stuck for 5 months and I have tried everything. Finally I found a program that got it to move. I will bump it up to 145 next week, so excited. On the first set of bench I did 1 rep that was like 1 inch from touching my chest which is no big deal, I stopped each set 1 rep short of failure. This program is awesome, because I didnt gain any weight but Im sure I lost some fat and gained some muscle last week. Just hope I can keep it going up.The reason barbell rows are down is because I focused more on form, and they were harder. I still came up from parallel but I made sure to squeeze my lats. Barbell curls were up for one set of 5, but the reason I didnt get 3x5 is because I decreased the weight on all back exercises today and focused more on squezzing the lats and got a much better workout and this killed my bis, no big though. Almost got CGBP, im sure I could of got a third set of 5, but it would have been to failure, which I dont want. GREAT WORKOUT TODAY AND IM HAPPY.
young_squatter
New member
Cardio:Elipitical Machine
Duration:30 Minutes
Distance: 3.95 miles
Calories burned: 495
Good cardio session today, it was kinda of intense though. I decided to make tuesday my moderate to high intensity cardio day and thursday my low to moderate intensity cardio day because its the day after legs, and I want to give my legs a break, so on tuesday I aim to burn 470-570 calories in 30 minutes, and on thursday I aim to burn 300-470 calories in 30 minutes.
Tomorrow is deadlift and leg day, trying to focus on good form.
Duration:30 Minutes
Distance: 3.95 miles
Calories burned: 495
Good cardio session today, it was kinda of intense though. I decided to make tuesday my moderate to high intensity cardio day and thursday my low to moderate intensity cardio day because its the day after legs, and I want to give my legs a break, so on tuesday I aim to burn 470-570 calories in 30 minutes, and on thursday I aim to burn 300-470 calories in 30 minutes.
Tomorrow is deadlift and leg day, trying to focus on good form.
young_squatter
New member
Deadlifts 275x5, 275x4, 275x3 (PR)
Hack Squats 165x7 RP3 so 10 reps all together (PR.) 175X6 RP4 (10 REPS ALL TOGETHER PR), 180X6 RP2 (8 REPS PR)
Military Press 90x3, 85x3, 80x4 (SEE COMMENTS)
Barbell Shrug 185x5,4,3 PR.
Duration: 1 hour 7 minutes
Comments: Workout was OK, On Deadlifts I know for a fact my form is not perfect and never has been, on the first rep I always have a pretty good arch in my back but in the later reps It is like 50 percent arched and 50percent rounded, and its always been like this. My back has gotten stronger still, but I am wondering if this is bad form or if its ok? I am very worried about this because I want to get maximum stimulation.
Hack Squats Felt really good, I busted out my straight reps with no pause then I did a 3-4 SEC rest pause to complete more reps, felt really good.
The reasons that military press was down was because these guys had all the machines so I had to wait around for 10 minutes until I could do them, and I had to go to class so when they were finally open I only did one warm up with 70lbs and took short rest so I could complete the workout, which sucks.
Hack Squats 165x7 RP3 so 10 reps all together (PR.) 175X6 RP4 (10 REPS ALL TOGETHER PR), 180X6 RP2 (8 REPS PR)
Military Press 90x3, 85x3, 80x4 (SEE COMMENTS)
Barbell Shrug 185x5,4,3 PR.
Duration: 1 hour 7 minutes
Comments: Workout was OK, On Deadlifts I know for a fact my form is not perfect and never has been, on the first rep I always have a pretty good arch in my back but in the later reps It is like 50 percent arched and 50percent rounded, and its always been like this. My back has gotten stronger still, but I am wondering if this is bad form or if its ok? I am very worried about this because I want to get maximum stimulation.
Hack Squats Felt really good, I busted out my straight reps with no pause then I did a 3-4 SEC rest pause to complete more reps, felt really good.
The reasons that military press was down was because these guys had all the machines so I had to wait around for 10 minutes until I could do them, and I had to go to class so when they were finally open I only did one warm up with 70lbs and took short rest so I could complete the workout, which sucks.
young_squatter
New member
Next week on deads I am going to change the way I do deadlifts. Right now when I do a set I just touch and go which really messes up my form really bad.
So next week I am decreasing the weight on deadlifts to 225x5x3, I am going to focus on my form and every rep I will totally unrack the weight on the floor until I complete my 5 reps. I will be working back up to 275x5,4,3 with good form and totally unracking the weight at the bottom.
Time to leave the ego at the door.
So next week I am decreasing the weight on deadlifts to 225x5x3, I am going to focus on my form and every rep I will totally unrack the weight on the floor until I complete my 5 reps. I will be working back up to 275x5,4,3 with good form and totally unracking the weight at the bottom.
Time to leave the ego at the door.
young_squatter
New member
Cardio: Eliptical
Duration: 30 Minutes
Miles: 3.85
Calories Burned: 485
Good cardio workout, I just went at a normal pace. My stamina is getting really good from cardio.
Duration: 30 Minutes
Miles: 3.85
Calories Burned: 485
Good cardio workout, I just went at a normal pace. My stamina is getting really good from cardio.
young_squatter
New member
Incline Bench: 125x5 (IM AN IDIOT I FORGOT TO PUT THE 2.5LBS ON EACH SIDE) 130X5, 130X3 PR.
Flat DB Press 55x6, 50x7, 45x9
Dumbell Curl 35x5x3 (PR) bump these up to 40's next week
Skullcrushers 65x4x3 (I dont know how much weight I really use, because in my home gym I can do 70x5x3, but at my college gym their ez bars are much bigger, so I dunno)
Duration: 1 hour 3 minutes
Comments: One of my best workouts mentally. I was locked in good today, on incline bench I realized after the first set that I only had 125 on, I was like damn now I gotta try to get 130x5 after that set, and thinkfully I did it. So I will bump that to 135 next week, so far my incline bench is up 15lbs in 3 weeks with Derek. Flat Dumbell Presses felt really good.
There was a huge guy in the gym today, he must have been 300+ pounds and he was pretty big, and I dont me muscular, he had me spot him on bench, because we were the only 2 in the gym, he was benching 4 plates each side for 5 reps no problem, then he tried 5 plates, and I had to take that one off his chest for him. It was crazy though.
Flat DB Press 55x6, 50x7, 45x9
Dumbell Curl 35x5x3 (PR) bump these up to 40's next week
Skullcrushers 65x4x3 (I dont know how much weight I really use, because in my home gym I can do 70x5x3, but at my college gym their ez bars are much bigger, so I dunno)
Duration: 1 hour 3 minutes
Comments: One of my best workouts mentally. I was locked in good today, on incline bench I realized after the first set that I only had 125 on, I was like damn now I gotta try to get 130x5 after that set, and thinkfully I did it. So I will bump that to 135 next week, so far my incline bench is up 15lbs in 3 weeks with Derek. Flat Dumbell Presses felt really good.
There was a huge guy in the gym today, he must have been 300+ pounds and he was pretty big, and I dont me muscular, he had me spot him on bench, because we were the only 2 in the gym, he was benching 4 plates each side for 5 reps no problem, then he tried 5 plates, and I had to take that one off his chest for him. It was crazy though.
blut wump
New member
Good move. If you use just touch and go then your only opportunity to correct alignment or stance errors is at the top when you are fully under load. Obviously, this isn't the best time to be doing it. As the load increases, you might be glad of the momentary breather at the bottom.young_squatter said:
anotherbutters
New member
So you got a trap workout too!young_squatter said:
Congrats on the incline PR.
young_squatter
New member
Thanks guys,
Rip, I am looking leaner actually and my legs calves and chest are looking bigger to me, But I wont know for sure until I take measurements. I hope so though.
Anotherbutters, haha, yeah. It was really heavy, and he definately gave me help, but I kinda of lifted with everything I had so the guy didnt die on my watch, you know.
Rip, I am looking leaner actually and my legs calves and chest are looking bigger to me, But I wont know for sure until I take measurements. I hope so though.
Anotherbutters, haha, yeah. It was really heavy, and he definately gave me help, but I kinda of lifted with everything I had so the guy didnt die on my watch, you know.
young_squatter
New member
Thanks guys,
Rip, I am looking leaner actually and my legs calves and chest are looking bigger to me, But I wont know for sure until I take measurements. I hope so though.
Anotherbutters, haha, yeah. It was really heavy, and he definately gave me help, but I kinda of lifted with everything I had so the guy didnt die on my watch, you know.
BW,
thanks man, yeah deadlifts are so hard to keep good form with the touch and go method, so I decided to do the smart thing.
Rip, I am looking leaner actually and my legs calves and chest are looking bigger to me, But I wont know for sure until I take measurements. I hope so though.
Anotherbutters, haha, yeah. It was really heavy, and he definately gave me help, but I kinda of lifted with everything I had so the guy didnt die on my watch, you know.
BW,
thanks man, yeah deadlifts are so hard to keep good form with the touch and go method, so I decided to do the smart thing.
Reading through your journal I noticed you have some leg pain, read up on osgood schlatter disease, I have it aswell, IF that is what you have, a doctor can diagnose it very easilly, however there is no cure!
For me I cannot do ANYTHING on squats, 3-4 weeks into a good workout, without a 2 week break on my squat after the pain, it just gets unbareable, especially pushing anything over 250 on squats.
Just tryin to give you some info! Havent read through all 12 pages though (incase you did find out why your leg was hurting, going to a doctor never hurts)
For me I cannot do ANYTHING on squats, 3-4 weeks into a good workout, without a 2 week break on my squat after the pain, it just gets unbareable, especially pushing anything over 250 on squats.
Just tryin to give you some info! Havent read through all 12 pages though (incase you did find out why your leg was hurting, going to a doctor never hurts)
young_squatter
New member
Thanks dansx, My leg isnt hurting at all this week, feels a heck of a lot better. But I will still take 1-2 more weeks off of squats just to be safe, because last time I came back when I thought it was better and it wasnt.
I plan on seeing a doctor whenever my mom makes me my appointment.
I plan on seeing a doctor whenever my mom makes me my appointment.
young_squatter
New member
Tried a couple sets of squats
135x5, 185x2, 205x1
(The first 2 sets didnt hurt at all, but the third set hurt a bit, but its getting better)
Leg Press: 470x8 RP2, 485x6 RP2, 500x6 RP2 (PR..)
SLDL: 200x5, 200x4, 200x4 (All good form, 10lbPR)
Standing Side Laterals: 20x5x3 (Did standing instead of seated today)
Barbell Shrug: 185x5x3 (PR)
Duration: 1 Hour
Comments: Pretty good workout today, The light squats felt good until I upped to 205x1, that hurt a little, but the leg is getting better. Leg Press felt really good and I had good intensity on it today. SLDL was good form, I didnt round my back at all on them so I am very pleased with the PR. The Barbell shrugs felt good, but when I do shrugs I never feel them working the traps, but I feel them in the traps after, thats weird. My quads are burning right now, I feel like my intensity this week was a lot better then it was the previous weeks, Right now im just locked in.
Questions:
Does anyone have a video or picture that shows you how deep you have to go for the leg press to work, I dont go knees to chest because I cant go that deep without my butt coming off the pad, if you do please post it so I can look at it, Thanks.
135x5, 185x2, 205x1
(The first 2 sets didnt hurt at all, but the third set hurt a bit, but its getting better)
Leg Press: 470x8 RP2, 485x6 RP2, 500x6 RP2 (PR..)
SLDL: 200x5, 200x4, 200x4 (All good form, 10lbPR)
Standing Side Laterals: 20x5x3 (Did standing instead of seated today)
Barbell Shrug: 185x5x3 (PR)
Duration: 1 Hour
Comments: Pretty good workout today, The light squats felt good until I upped to 205x1, that hurt a little, but the leg is getting better. Leg Press felt really good and I had good intensity on it today. SLDL was good form, I didnt round my back at all on them so I am very pleased with the PR. The Barbell shrugs felt good, but when I do shrugs I never feel them working the traps, but I feel them in the traps after, thats weird. My quads are burning right now, I feel like my intensity this week was a lot better then it was the previous weeks, Right now im just locked in.
Questions:
Does anyone have a video or picture that shows you how deep you have to go for the leg press to work, I dont go knees to chest because I cant go that deep without my butt coming off the pad, if you do please post it so I can look at it, Thanks.
young_squatter
New member
Bench Press: 145x3, 145x2, 135x4 (See comments)
Barbell Rows: 115x5x3 (These were good form, felt them really good in the lats, Im happy I decreased the weight to focus on using the lats instead of biceps so much.)
Barbell Curl: 80x3x3 (Im happy with this, because on all of my hypertrophy back movements I set PR, Ill get 80x5,4,3 next week.
CGBP: 115x4, 115x3, 115x3 (Happy with this also, Ill get it next week for sure)
Duration: 1 Hour
Comments: Bench Press Sucked, my form was bad on the first set, I mean the form was really bad but I stopped just before hitting my chest which I think makes it hard actually, but anyway Im very upset about bench press, I hope to god I can get 145x4 next week at least, but my goal is to get the 145x5,4,3, I know I cant set PR every week, but I just felt weak on it for some reason this week, and it made the rest of the workout kinda suck.
Barbell Rows felt really good in the lats today, I focused on using the lats to bring the bar up instead of biceps doing all the work, felt really really good. And on all my other back movements I did the same.
Barbell Curls and CGBP were ok, biceps and triceps get hit pretty hard with the chest and back movements, so they are fatigued when I get to them. But its all good. Just hope Fridays upper body workout is much better then this one.
Barbell Rows: 115x5x3 (These were good form, felt them really good in the lats, Im happy I decreased the weight to focus on using the lats instead of biceps so much.)
Barbell Curl: 80x3x3 (Im happy with this, because on all of my hypertrophy back movements I set PR, Ill get 80x5,4,3 next week.
CGBP: 115x4, 115x3, 115x3 (Happy with this also, Ill get it next week for sure)
Duration: 1 Hour
Comments: Bench Press Sucked, my form was bad on the first set, I mean the form was really bad but I stopped just before hitting my chest which I think makes it hard actually, but anyway Im very upset about bench press, I hope to god I can get 145x4 next week at least, but my goal is to get the 145x5,4,3, I know I cant set PR every week, but I just felt weak on it for some reason this week, and it made the rest of the workout kinda suck.
Barbell Rows felt really good in the lats today, I focused on using the lats to bring the bar up instead of biceps doing all the work, felt really really good. And on all my other back movements I did the same.
Barbell Curls and CGBP were ok, biceps and triceps get hit pretty hard with the chest and back movements, so they are fatigued when I get to them. But its all good. Just hope Fridays upper body workout is much better then this one.
young_squatter
New member
Cardio: Eliptical
Duration: 30:00 min
Distance: 4.00 miles
Calories Burned: 510
Comments: Cardio was good today, Went a little faster than usual and had a awesome sweat going. This is my last week of classes in college, and next week are finals. THen I get a whole month of college off, and next symester I am getting an apartment with 3 friends.
So I will have my own kitchen, so now ill be able to have more of a variety.
And starting next monday ill be lifting at the YMCA back home, there equipment is not as good as at my college.
Just hoping I can get my bench up, im very upset about yesterday because only got 3 reps and they were bad form. Time to start focusing on perfect form. I think that the reason my bench has been stuck is because my form has been bad on it, before I was not going down all the way to my chest on every rep. On incline bench I touch my chest every rep or like 1/2 inch before and its up 15lbs in 3 weeks. So I think its my fault, just hope next week I can get at least 145x4 for perfect reps.
Does anyone do a pause at there chest every rep? I heard this works good?
Duration: 30:00 min
Distance: 4.00 miles
Calories Burned: 510
Comments: Cardio was good today, Went a little faster than usual and had a awesome sweat going. This is my last week of classes in college, and next week are finals. THen I get a whole month of college off, and next symester I am getting an apartment with 3 friends.
So I will have my own kitchen, so now ill be able to have more of a variety.
And starting next monday ill be lifting at the YMCA back home, there equipment is not as good as at my college.
Just hoping I can get my bench up, im very upset about yesterday because only got 3 reps and they were bad form. Time to start focusing on perfect form. I think that the reason my bench has been stuck is because my form has been bad on it, before I was not going down all the way to my chest on every rep. On incline bench I touch my chest every rep or like 1/2 inch before and its up 15lbs in 3 weeks. So I think its my fault, just hope next week I can get at least 145x4 for perfect reps.
Does anyone do a pause at there chest every rep? I heard this works good?
young_squatter
New member
Deadlifts: 225x5x3 (All good form, as far as I know)
Hack Squats: 190x8 PR, 190x6 RP2 Rp2=10, 185x6 RP2 RP2=10
Leg Press: 380x10, 410x10, 430x8 RP1=9 (I went deeper on the leg press, as deep as I could go without any pain. I still dont know how some people can go knees to chest, there is no way I can go that deep if I tried, maybe cause im tall?) (Probably could have been more intense on these)
Military Press: 90x4...PR, 90x4, 90x3 (Ill have 5,4,3 by next week)
Barbell Shrug: 195x5..PR, 195x3x2 (Ill get 3x5 on saturday)
+4 sets of abs, and 2 sets of obliques
Duration: 1 hour 13 minutes
Comments/Questions: Good workout today, My form on deadlifts was good so im happy with that. Hack squats were heavy and almost didnt make it up on a few reps. I went deeper on leg press then usual, I didnt keep my butt on the seat at all so I could go deeper, I dont understand how some people can go knees to chest?. I could have gone heavier, but I was just getting used to going deep, my leg was also acting up today. Man Do I miss squats, ill give them a shot in 2 or 3 weeks.
Questions:
I dont feel barbell shrugs in my traps at all until like 2 hours later, is that suppose to be like that?
is 4 sets of weighted abs and 2 sets of weight obliques twice a week enough to build the abs?
For some reason after everyworkout I always feel like I did something wrong, Today I keep feeling like maybe I should have gone heavier on Leg press or something.
Also on Military Press I lean back a little when I do these, is this alright?
Hack Squats: 190x8 PR, 190x6 RP2 Rp2=10, 185x6 RP2 RP2=10
Leg Press: 380x10, 410x10, 430x8 RP1=9 (I went deeper on the leg press, as deep as I could go without any pain. I still dont know how some people can go knees to chest, there is no way I can go that deep if I tried, maybe cause im tall?) (Probably could have been more intense on these)
Military Press: 90x4...PR, 90x4, 90x3 (Ill have 5,4,3 by next week)
Barbell Shrug: 195x5..PR, 195x3x2 (Ill get 3x5 on saturday)
+4 sets of abs, and 2 sets of obliques
Duration: 1 hour 13 minutes
Comments/Questions: Good workout today, My form on deadlifts was good so im happy with that. Hack squats were heavy and almost didnt make it up on a few reps. I went deeper on leg press then usual, I didnt keep my butt on the seat at all so I could go deeper, I dont understand how some people can go knees to chest?. I could have gone heavier, but I was just getting used to going deep, my leg was also acting up today. Man Do I miss squats, ill give them a shot in 2 or 3 weeks.
Questions:
I dont feel barbell shrugs in my traps at all until like 2 hours later, is that suppose to be like that?
is 4 sets of weighted abs and 2 sets of weight obliques twice a week enough to build the abs?
For some reason after everyworkout I always feel like I did something wrong, Today I keep feeling like maybe I should have gone heavier on Leg press or something.
Also on Military Press I lean back a little when I do these, is this alright?
young_squatter
New member
Cardio: Eliptical
Duration: 30 Minute
Distance: 3.95 Miles
Calories Burned: 505
Comments: Good cardio workout today, for some reason my IPOD nano didnt charge last night, so I had to do cardio listening to christmas music, I almost didnt make it. Legs were pretty sore today, especially hamstrings. Hack squats hit the hamstrings pretty hard.
Duration: 30 Minute
Distance: 3.95 Miles
Calories Burned: 505
Comments: Good cardio workout today, for some reason my IPOD nano didnt charge last night, so I had to do cardio listening to christmas music, I almost didnt make it. Legs were pretty sore today, especially hamstrings. Hack squats hit the hamstrings pretty hard.
anotherbutters
New member
You won't make that mistake again.
young_squatter
New member
I wish I had a spare IPOD nano so that shiz dont happen again, it was horrible.
OH HEAVENS NO.
anotherbutters said:
OH HEAVENS NO.
young_squatter
New member
Incline Bench Press: 135x3..PR, 135x2, 125x4
Assisted Pull Ups: 40x5, 40x3, 40x3 (40x5 is PR)
Dumbell Curl: 35x3, 35x4x2 (See comments)
Skullcrushers: 65x5, 65x4, 65x3 (Should bump to 70 next week)
Duration: 1 Hour
Comments: I am satisfied with this workout, For incline bench 135x3 is a PR, I guess I can increase 5 lbs every week and get the same rep range, even though it would be nice, lol. Assisted pull ups were good, its hard to get these to hit the lats good, so what I do is kinda lean back a bit to hit the lats, works pretty good.
I tried to get the 40lbs dumbell curls but couldnt, My biceps were very fatigued after the back movements. And its hard to increase each arm by 5 lbs in 1 week, to bad they dont got 37.5 lb dumbells. But I increased my other bicep exercise I did so im satisfied. I dont really worry about not setting PR on biceps, becasue they get hit hard during other movements and as long as I can increase those movements and stick with the bicep movements in the same rep range, they will grow.
Skullcrushers were good, I dont go to my head with these, I go behind my head.
Question:
For incline Bench I dont go all the way down and touch my chest, I usally stop like .5-1 inch before touching, because its hard to go all the way down to my chest on this but I do it for some reps, but most of time I stop 1 inch short. Is this ok for incline bench?
Assisted Pull Ups: 40x5, 40x3, 40x3 (40x5 is PR)
Dumbell Curl: 35x3, 35x4x2 (See comments)
Skullcrushers: 65x5, 65x4, 65x3 (Should bump to 70 next week)
Duration: 1 Hour
Comments: I am satisfied with this workout, For incline bench 135x3 is a PR, I guess I can increase 5 lbs every week and get the same rep range, even though it would be nice, lol. Assisted pull ups were good, its hard to get these to hit the lats good, so what I do is kinda lean back a bit to hit the lats, works pretty good.
I tried to get the 40lbs dumbell curls but couldnt, My biceps were very fatigued after the back movements. And its hard to increase each arm by 5 lbs in 1 week, to bad they dont got 37.5 lb dumbells. But I increased my other bicep exercise I did so im satisfied. I dont really worry about not setting PR on biceps, becasue they get hit hard during other movements and as long as I can increase those movements and stick with the bicep movements in the same rep range, they will grow.
Skullcrushers were good, I dont go to my head with these, I go behind my head.
Question:
For incline Bench I dont go all the way down and touch my chest, I usally stop like .5-1 inch before touching, because its hard to go all the way down to my chest on this but I do it for some reps, but most of time I stop 1 inch short. Is this ok for incline bench?
young_squatter
New member
Thanks everyone for the help. I will go all the way down on bench.
Leg Press: 480x10...PR, 500x8....PR, 510x6...PR +40 sec static hold
Seated Calve Raise: 150x5...PR, 150x5, 150x3
SLDL: 210x5...PR, 210x4, 210x3
DB Shoulder Press: 35x5, 40x5x3 (First time doing these in forever, ill bump to 45's next week
Barbell Shrug: 195x5x3....PR (OH YEAH, THIS WAS EASY) (205 wed)
+6 sets abs, 3 sets obliques
Duration: 1 hour 15 minutes
Comments: One of my best workouts on paper since the start of the program, got PR on everything I wanted, I hit my all my goals which makes me very happy. On Leg Press I went as deep as usual, my legs are usually 90 degrees which is all I have to go to. So I am very satisified with leg press, it hurt my leg a little today, but nothing to serious. The Leg Press really hit my hamstrings and quads pretty good today. The SLDL were heavy, I lost my grip on the second set, I could of had 5 if my darn grip didnt fail on me. I do pretty much perfect form on SLDL but I dont ever really feal them in my hamstrings, Maybe I should do them off a box or something to go deeper?
DB Shoulder presses felt great, I feel like I can get 45x5x3 next week. We will see. Also I made PR on all my isolation exercises as well. So good workout.
Leg Press: 480x10...PR, 500x8....PR, 510x6...PR +40 sec static hold
Seated Calve Raise: 150x5...PR, 150x5, 150x3
SLDL: 210x5...PR, 210x4, 210x3
DB Shoulder Press: 35x5, 40x5x3 (First time doing these in forever, ill bump to 45's next week
Barbell Shrug: 195x5x3....PR (OH YEAH, THIS WAS EASY) (205 wed)
+6 sets abs, 3 sets obliques
Duration: 1 hour 15 minutes
Comments: One of my best workouts on paper since the start of the program, got PR on everything I wanted, I hit my all my goals which makes me very happy. On Leg Press I went as deep as usual, my legs are usually 90 degrees which is all I have to go to. So I am very satisified with leg press, it hurt my leg a little today, but nothing to serious. The Leg Press really hit my hamstrings and quads pretty good today. The SLDL were heavy, I lost my grip on the second set, I could of had 5 if my darn grip didnt fail on me. I do pretty much perfect form on SLDL but I dont ever really feal them in my hamstrings, Maybe I should do them off a box or something to go deeper?
DB Shoulder presses felt great, I feel like I can get 45x5x3 next week. We will see. Also I made PR on all my isolation exercises as well. So good workout.
young_squatter
New member
Bench Press: 145x2x2, 135x3 (See comments)
Barbell Rows: 120x5, 120x4, 120x3 (bump to 125 next week)
Barbell Curl: 80x3x3
CGBP: 115x5..PR, 115x3x2
Duration: 1 hour
Comments: Today was actually a good workout except the bench press. On Bench Press I stopped 1 rep short of failure, And I have decided that Flat Bench Press is just not for me, I have made my best gains in Bench Press by not even Bench Pressing, and Bench Press does not hit my chest the way I would Like, So I have decided to Replace Flat Barbell Bench with Flat Dumbbell Press for 3x3-5 to try and strength them. Last time I hit a plateau in bench press I went to dumbbells and increased those and my bench went up. So I am done with Flat Bench Press, Now my main focus is to increase my Flat Dumbbell Presses. I will still keep incline bench on friday though, Because that hits my chest hard. I increased my Incline DB presses today which made me happy. I got PR on all my back movements today which is good. Barbell Curls were good, im glad that I was able to make PR on all back exercises well still maintaining my strength on barbell curls from last week. CGBP I stopped 1 rep short of failure on the last 2 sets, So I could of had 5,4,3 but I would have hit failure, so I might increase that next week to 120 or stick with 115 for another week. We will see.
Questions:
On barbell rows today I came up a little above parallel, when I hit a certain weight I always come up just a bit from parallel, but I can feel it in the lats better this way. Is this ok?
Do you guys agree with me switching flat bench to flat dumbbells? Dumbbells just work better for me. Bench doesnt do anything for me.
Barbell Rows: 120x5, 120x4, 120x3 (bump to 125 next week)
Barbell Curl: 80x3x3
CGBP: 115x5..PR, 115x3x2
Duration: 1 hour
Comments: Today was actually a good workout except the bench press. On Bench Press I stopped 1 rep short of failure, And I have decided that Flat Bench Press is just not for me, I have made my best gains in Bench Press by not even Bench Pressing, and Bench Press does not hit my chest the way I would Like, So I have decided to Replace Flat Barbell Bench with Flat Dumbbell Press for 3x3-5 to try and strength them. Last time I hit a plateau in bench press I went to dumbbells and increased those and my bench went up. So I am done with Flat Bench Press, Now my main focus is to increase my Flat Dumbbell Presses. I will still keep incline bench on friday though, Because that hits my chest hard. I increased my Incline DB presses today which made me happy. I got PR on all my back movements today which is good. Barbell Curls were good, im glad that I was able to make PR on all back exercises well still maintaining my strength on barbell curls from last week. CGBP I stopped 1 rep short of failure on the last 2 sets, So I could of had 5,4,3 but I would have hit failure, so I might increase that next week to 120 or stick with 115 for another week. We will see.
Questions:
On barbell rows today I came up a little above parallel, when I hit a certain weight I always come up just a bit from parallel, but I can feel it in the lats better this way. Is this ok?
Do you guys agree with me switching flat bench to flat dumbbells? Dumbbells just work better for me. Bench doesnt do anything for me.
young_squatter
New member
Deadlifts: 235x5x3 (Good form)
Hack Squats: 195x10..PR, 205x6 RP2, RP2, 205x6 PR2, RP2 (Oh yeah)
Military Press: 90x4, 90x3, 85x5 (See comments)
Barbell Shrug: 205x5...PR, 205x4x2 (Ill get 3x5 on Saturday)
+6 Sets abs, 2 Sets Obliques
Duration: 1 Hour 17 Minutes
Comments: Good workout today, The Deadlifts were good form so Im happy with that. Hack squats were strong today, I made a 15lb PR with that 205x6, I am very pleased with that. For Military Press I just cant do them with rep range of 3-5. So I am going to do 3x5 next week, because Extraultra gave me a lot of good advice on 3x5. And 3x5 is working great for my shrugs. So that is what ill start doing for pretty much everything instead of 3-5. Except this week on incline bench ill do 3-5, but if I get stuck then ill move that also to 3x5. Barbell Shrugs felt really good, grip gave out, so ill get 3x5 with 205 on saturday.
SOME GOOD NEW: Today I did Leg Press, And usually when I do these I have some pain in my leg. But today I had NO PAIN at all. Which is awesome news, I believe that this means its almost time to start squatting again. And the leg is almost fully healed from my injury.
Hack Squats: 195x10..PR, 205x6 RP2, RP2, 205x6 PR2, RP2 (Oh yeah)
Military Press: 90x4, 90x3, 85x5 (See comments)
Barbell Shrug: 205x5...PR, 205x4x2 (Ill get 3x5 on Saturday)
+6 Sets abs, 2 Sets Obliques
Duration: 1 Hour 17 Minutes
Comments: Good workout today, The Deadlifts were good form so Im happy with that. Hack squats were strong today, I made a 15lb PR with that 205x6, I am very pleased with that. For Military Press I just cant do them with rep range of 3-5. So I am going to do 3x5 next week, because Extraultra gave me a lot of good advice on 3x5. And 3x5 is working great for my shrugs. So that is what ill start doing for pretty much everything instead of 3-5. Except this week on incline bench ill do 3-5, but if I get stuck then ill move that also to 3x5. Barbell Shrugs felt really good, grip gave out, so ill get 3x5 with 205 on saturday.
SOME GOOD NEW: Today I did Leg Press, And usually when I do these I have some pain in my leg. But today I had NO PAIN at all. Which is awesome news, I believe that this means its almost time to start squatting again. And the leg is almost fully healed from my injury.
young_squatter
New member
Incline DB Press: 55x5x2 PR, 55x4
Assited Pullups: 40x5, 40x3, 50x3
Dumbbell Curl: 35x4, 35x3, 30x8
Skullcrusher: 70x5x3 (PR)
Duration: 1 Hour
Comments: Good workout, The reason I did Incline DB instead of barbell is because I wanted to see how well they felt in my chest with lower reps, I think I might stick to Incline Barbell because I like them better though.
Today on all back movements my biceps were dead, back movements hit my biceps so hard. But good workout.
Statements:
People always say that to have a strong back to have strong biceps, But I think it works the other way to. In order to have a strong back you have to have strong biceps. I dont think biceps should get neglated, because I know for a fact that I wont get a big back until I get bigger biceps. Your back is only going to be as strong as your biceps let it be. The stronger your biceps the more you can pull.
Also next week will kinda of be a deload week to get ready for the 6 day split, I will complete the same number of sets, but all will be stopped 1-4 reps short of failure to let my cns recover.
Assited Pullups: 40x5, 40x3, 50x3
Dumbbell Curl: 35x4, 35x3, 30x8
Skullcrusher: 70x5x3 (PR)
Duration: 1 Hour
Comments: Good workout, The reason I did Incline DB instead of barbell is because I wanted to see how well they felt in my chest with lower reps, I think I might stick to Incline Barbell because I like them better though.
Today on all back movements my biceps were dead, back movements hit my biceps so hard. But good workout.
Statements:
People always say that to have a strong back to have strong biceps, But I think it works the other way to. In order to have a strong back you have to have strong biceps. I dont think biceps should get neglated, because I know for a fact that I wont get a big back until I get bigger biceps. Your back is only going to be as strong as your biceps let it be. The stronger your biceps the more you can pull.
Also next week will kinda of be a deload week to get ready for the 6 day split, I will complete the same number of sets, but all will be stopped 1-4 reps short of failure to let my cns recover.
anotherbutters said:Hey Guinness, I'm beginning to like this chap, what do you think?
YS, I'd spread them out a bit too. Maybe squat 120, 140, 160, 180, 200 and bench 80, 90, 105, 120, 135. See how it feels. If they feel really light, increase them a little bit, but not so much that you risk missing the top set. The top set's the important one.
Try to get hold of some smaller plates if your gym doesn't have any. You can't add 5lb to your bench every week. It's important to keep increasing the weight, even if it's only a small increase. Try to get hold of some 1lb plates or something around that, then you can make the smaller increases. Try to add roughly 2-3% per week. So aim for 205 squat and maybe 137 bench next week (starting with three reps on Friday).
if you can't find the magnetic kind, even if you can really this is probubly cheaper
wrist/ankle weights
just put them on the bar out near where the weights are
young_squatter
New member
Hey guys, I am closing this journal. If you want to post in my other journal, feel free
http://forum.bodybuilding.com/showthread.php?p=8065755&posted=1#post8065755
http://forum.bodybuilding.com/showthread.php?p=8065755&posted=1#post8065755
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