Aidan's Training Log (just weak strongman) - Page 4

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

Quote

05-13-2012 , 08:24 PM

#78

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

May 4th: Intensity Day

Squat: 365x5
Bench Press: 187.5x3

Quote

05-13-2012 , 08:26 PM

#79

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

May 7th: Volume Day

Squat: 325x5x5
Press: 127.5x5x5
Power Clean: 145x3x5
Curlz: 45x10x2, 75x3

Quote

05-13-2012 , 08:29 PM

#80

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

May 9th: Recovery

Squat: 260x5x2
Bench Press: 150x5x3

Cable Row: 165x8x3
Ab Roller: 5 sets of 10
Chin up: 9, 7, 5

Quote

05-13-2012 , 08:39 PM

#81

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

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.

Quote

05-14-2012 , 05:39 AM

#82

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

xRM PRs aren't meant to be pretty, solid work imo.

Quote

05-14-2012 , 10:55 AM

#83

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Thanks man!

Quote

05-14-2012 , 12:29 PM

#84

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

man those shoes are sexy....good lift!

Quote

05-14-2012 , 12:59 PM

#85

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

Oh ****, stronger than me now. I need to get back on my game I guess.

Quote

05-14-2012 , 01:02 PM

#86

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,040

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.

Quote

05-14-2012 , 01:25 PM

#87

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Quote:

Originally Posted by JohnnyRyall

man those shoes are sexy....good lift!

Quote:

Originally Posted by HalfSlant

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

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.

Quote

05-14-2012 , 02:14 PM

#88

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,040

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.

Quote

05-14-2012 , 02:42 PM

#89

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

have you tried sumo DL's?

Quote

05-14-2012 , 03:07 PM

#90

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

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.

Quote

05-14-2012 , 03:55 PM

#91

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

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.

Quote

05-14-2012 , 04:16 PM

#92

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

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

If not, then do whatever makes you happy.

Quote

05-14-2012 , 10:28 PM

#93

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

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.

Quote

05-16-2012 , 09:58 PM

#94

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

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.

Quote

05-17-2012 , 11:55 AM

#95

Fonkey123

Carpal \'Tunnel

Join Date: Nov 2006 Posts: 12,339

Quote:

Originally Posted by Aidan

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.

Quote

05-17-2012 , 04:41 PM

#96

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

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.

Quote

05-18-2012 , 08:44 PM

#97

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

May 16th: Intensity Day

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