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Old 05-13-2012, 08:09 PM   #76
Aidan
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Re: Aidan's TM/IF Log

April 30th: Volume Day

Squat: 320x5x5
Bench Press: 165x5x5
Power clean: 135x3x5

Bicep Curlz and ab roller
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Old 05-13-2012, 08:18 PM   #77
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Re: Aidan's TM/IF Log

May 1st: Recovery Day

Front Squat: 225x3x3
Power Clean and Push Press: 155x1, 175x1, 180x1 PR overhead!
Press: 125x3x3

Chin up: 10, 10 7
Cable Row: 150x8x3
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Old 05-13-2012, 08:24 PM   #78
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Re: Aidan's TM/IF Log

May 4th: Intensity Day

Squat: 365x5
Bench Press: 187.5x3
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Old 05-13-2012, 08:26 PM   #79
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Re: Aidan's TM/IF Log

May 7th: Volume Day

Squat: 325x5x5
Press: 127.5x5x5
Power Clean: 145x3x5
Curlz: 45x10x2, 75x3
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Old 05-13-2012, 08:29 PM   #80
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Re: Aidan's TM/IF Log

May 9th: Recovery

Squat: 260x5x2
Bench Press: 150x5x3

Cable Row: 165x8x3
Ab Roller: 5 sets of 10
Chin up: 9, 7, 5
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Old 05-13-2012, 08:39 PM   #81
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Re: Aidan's TM/IF Log

May 11th: Intensity Day

Squat: 375x5
Press: 145x3
Deadlift: 315x5

Shrugz: 225x5x5
Kroc Row: 55s for 20 each arm

5rm PR, but not very pretty. Had to walk it way out due to some moron doing something stupid in the cage.



Weight is hovering around 173.5lbs, for a total of 6.5lbs in six weeks lost so far. Still hitting some PRs, but not making much progress physique wise.
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Old 05-14-2012, 05:39 AM   #82
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Re: Aidan's TM/IF Log

xRM PRs aren't meant to be pretty, solid work imo.
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Old 05-14-2012, 10:55 AM   #83
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Re: Aidan's TM/IF Log

Thanks man!
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Old 05-14-2012, 12:29 PM   #84
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Re: Aidan's TM/IF Log

man those shoes are sexy....good lift!
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Old 05-14-2012, 12:59 PM   #85
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Re: Aidan's TM/IF Log

Oh ****, stronger than me now. I need to get back on my game I guess.
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Old 05-14-2012, 01:02 PM   #86
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Re: Aidan's TM/IF Log

Wait, how is your squat so much higher than your DL? Maybe this has been addressed before. Good lord your squat seems sick compared to your other lifts.
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Old 05-14-2012, 01:25 PM   #87
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Re: Aidan's TM/IF Log

Quote:
Originally Posted by JohnnyRyall View Post
man those shoes are sexy....good lift!
Quote:
Originally Posted by HalfSlant View Post
Oh ****, stronger than me now. I need to get back on my game I guess.
thanks guys, the shoes are pretty sweet to squat and clean in. They get the ladies wild as well.

Quote:
Originally Posted by The Yugoslavian View Post
Wait, how is your squat so much higher than your DL? Maybe this has been addressed before. Good lord your squat seems sick compared to your other lifts.
WIM deficiency when it comes to deadlifting. I think my all time PR is 345x5. I had the hamstring tear recently which stopped me deadlifting much, and now Im getting back on the wagon, the 315 was reasonably easy as a first heavy set. I'll try to move back up aggressively to get it consistent with my squat, I need to do a lot more. I'm still thinking about the best way to do this, would happily take any thoughts. Gotta stop being a damned pussy when it comes to this lift, but I find it way to easy to half ass it at the end of the workout, if i even bother.
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Old 05-14-2012, 02:14 PM   #88
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Re: Aidan's TM/IF Log

Maybe pretending that you're doing squats will help, seems like you attack those pretty well.

Hamstring tear more than explains it though, but if you're squatting like that right now, I'm sure DL is gonna go up, up, up.
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Old 05-14-2012, 02:42 PM   #89
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Re: Aidan's TM/IF Log

have you tried sumo DL's?
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Old 05-14-2012, 03:07 PM   #90
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Re: Aidan's TM/IF Log

No, I haven't tried pulling sumo. Is it worth investigating? I don't need to lift "more" weight per se, but I do need to get stronger at the movement.
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Old 05-14-2012, 03:55 PM   #91
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Re: Aidan's TM/IF Log

i really dont know much about them, i just know HS recently tried and was able to pull in the 4's without training it (i would think cause of quad strength). Just food for thought I guess. I read an article recently on tnation about sumo/conv/trap DL's and the reasons why you should do one or the other. If i can find it, I'll post it.
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Old 05-14-2012, 04:16 PM   #92
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Re: Aidan's TM/IF Log

If you aim to compete in PL, I'd give sumo a shot just to see.

If not, then do whatever makes you happy.
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Old 05-14-2012, 10:28 PM   #93
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Re: Aidan's TM/IF Log

May 14th: Volume Sweet Jesus

Squat: 330x5x5
Bench Press: 167.5x5x5
Power Clean: 150x3x5

Long day due to having to wait for the equipment, ****ing mondays. Slow but sure progress at bench press, cleans were fine but forgot the camera, and squats were difficult but doable.

Waist is down 3cm in six weeks, body weight around 174 this morning but fluctuating a bit at the moment.
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Old 05-16-2012, 09:58 PM   #94
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Re: Aidan's TM/IF Log

May 16th: Recovery

Squat: 265x5x2, 225x3x2 Pausing many reps, focus on chest up
Incline Bench: 135x5x2
Neutral Chins: +45x5, BWx10 Yeah budday!! One of the goals for the year done...
Kroc Rows: 60sx20 each arm

Warmed up for squats doing the snatch warmup from Johnny Ryalls link with just the bar. **** is hard, particularly the overhead squat bit, shoulder mobility a huge contributor. Will keep working at it, muscle snatch was fun! Supersetted ab roller with ghetto GHRs to finish up.

Smashed bacon and egg bagels with cottage cheese for dinner.

Body weight was at 172.8 first thing this morning, so still sliding downwards slowly.
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Old 05-17-2012, 11:55 AM   #95
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Re: Aidan's TM/IF Log

Quote:
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What would be the symptoms of pushing your knees out too far when squatting, excessive work on the inside thigh/groin muscles? Lack of work for the posterior chain?

The "push your knees out" cue is to track the knees over the feet, and generally because people have trouble keeping them out when ascending (knee cave). Can you go to the other extreme?

Obviously i need to post vids, but if anyone has any input, i'd appreciate it.
I don't know if this is relevant anymore, but I had the same issues starting when I had bad form.

The inside groin pain occurred when my stance was too narrow, or my knees/toes weren't flaring at a proper angle.

Every rep I throw my knees out as far as possible (sometimes probably tracking past toes laterally) and it feels infinitely better.
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Old 05-17-2012, 04:41 PM   #96
Aidan
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Re: Aidan's TM/IF Log

I think i may have a slight unilateral problem, in that only one leg tracks further out than my toes on that side. It is the leg that is overly externally rotated when in a normal stance, and I think stems from when i broke my leg as a kid and wore a full leg cast for three months. This affected my gait, and I never really recovered after getting the cast off. I don't think its that big of a deal, but Im trying to correct it slowly by stretching out muscles in the hip and glute.
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Old 05-18-2012, 08:44 PM   #97
Aidan
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Re: Aidan's TM/IF Log

May 16th: Intensity Day

Squat: 380x5
Bench Press: 190x3, some incline sets with 135 to get some volume in
Deadlift: 335x5 (w/ straps) hard

Bodyweight: 172.6lbs
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Old 05-19-2012, 12:14 PM   #98
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Re: Aidan's TM/IF Log

lol wow, you've gotta be a genetic freak to have the squat keep going up while losing BF at a relative low weight. Pretty awesome work
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Old 05-19-2012, 03:29 PM   #99
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Re: Aidan's TM/IF Log

Thanks man, I might well be the first genetic freak with a sub-200 bench!
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Old 05-19-2012, 03:36 PM   #100
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Re: Aidan's TM/IF Log

lol. tbh I'm just looking at your squat numbers. Such a beast.
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