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Old 09-21-2013, 04:23 PM   #76
cha59
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Re: Drikning log

Knee cave is not ok ever. Figure out what's causing it to happen & fix it.
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Old 09-23-2013, 11:43 AM   #77
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Re: Drikning log

Quote:
Originally Posted by cha59 View Post
Knee cave is not ok ever. Figure out what's causing it to happen & fix it.
It's not really knee cave. It's me failing to push my knees out as far as possible but I still need to fix it.

23 SEP:

Front Squat:
2x3x220
1x308

Bench:
3x262
2x5x242

BB Rows:
3x5x176

Bicep Curls:
3x10x88

Clean and Jerk up to 1x242
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Old 09-25-2013, 12:35 PM   #78
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Re: Drikning log

25 SEP:

LBBS:
5x315
4x335
1x365
fx385

I got stuck in the hole with 385 and ditched it backwards. It ended up just rolling down my back and giving me a nice massage. Form on all the other squats was good though.


Press:
5x190
1x205 (PR)

Deadlift:
3x410
8x315
16x225

Pretty disappointed that I didn't get 5x410 there.
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Old 09-25-2013, 01:04 PM   #79
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Well done, bro.

Stay safe.
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Old 09-28-2013, 02:23 PM   #80
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Re: Drikning log

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Originally Posted by aura View Post
Well done, bro.

Stay safe.
Thank you, my biggest threat right now is a lack of mobility from sitting in my tiny office all day. The only time I have left the wire is to take a helicopter from Bagram to Kabul so I'm about as big of a fobbit as they come. Not that there's anything wrong with that!

September 28:

Low bar back squat:
3x5x300

Front squat:
1x300

Pull-ups:
4x5x40

I think I need to deload for about a week. I think I will spend the next 7 days doing some cardio, eating clean, and working some beach muscles. I have not run since about August 25, and running in this ghastly air at an elevation of 6400 feet is going to be terrible.
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Old 09-30-2013, 12:46 PM   #81
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Re: Drikning log

30 SEP:

Low bar back squat:
3x5x225

Reset to take a hard look at form. These were good.

Some hanging leg raises.

Treadmill run:
60/120x4 at 10.5 mph
30/60x2 at 12 mph

This was hard. Going to continue to squat light and concentrate on form. My right leg is way more massive then my left leg and I think I need to correct my form to work on the imbalance. Complicating that goal is the fact that I am not symmetrical myself. I have a little bit of scoliosis and (relatedly?) my right foot is flatter than my left which results in differing foot angles when I squat.
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Old 09-30-2013, 01:46 PM   #82
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Re: Drikning log

Have you ever done single leg work?
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Old 10-01-2013, 08:29 AM   #83
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Re: Drikning log

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Have you ever done single leg work?
I tried doing leg extensions and curls on the machines previously, just with my left leg. It didn't really do anything for me.
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Old 10-01-2013, 10:11 AM   #84
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Re: Drikning log

this log is the stone cold ****ing nuts
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Old 10-01-2013, 11:10 AM   #85
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Re: Drikning log

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Originally Posted by mburke05 View Post
this log is the stone cold ****ing nuts


1 OCT 2013

A new fiscal year for the US government and I did not get paid this morning!

LBBS:
3x5x235

Felt fine, form was good. I'm doing these light sets without my Do-Wins so I can get a more natural ROM.

Bench:
4x270
3x270
2x300 (PR)

My rando bro spotter helped guide the second rep of the 300 up a tad bit, but I would have had it without him. The first rep felt really light. I should have just gone 3 plates.
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Old 10-03-2013, 12:11 AM   #86
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Re: Drikning log

2 OCT:

10 chin-ups

BB Row:
5x155
5x185
5x175
5x155

BB Curls:
3x8x95

Dips:
2x8x45
6x45

Treadmill Run:
1 mile for time: 6:37
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Old 10-03-2013, 05:14 AM   #87
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how much do u weigh? benching v solid amount brah.
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Old 10-03-2013, 08:21 AM   #88
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Re: Drikning log

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Originally Posted by ExpectedV View Post
how much do u weigh? benching v solid amount brah.
6' 224 lbs. plus or minus 2 lbs. Probably around 17-18% bf.
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Old 10-04-2013, 11:37 AM   #89
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Re: Drikning log

4 OCT:

LBBS:
3x5x245

Press:
2x5x175
4x175

Deadlift:
2x405
2x3x405
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Old 10-04-2013, 12:31 PM   #90
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Re: Drikning log

Quote:
Originally Posted by calmasahinducow View Post
I tried doing leg extensions and curls on the machines previously, just with my left leg. It didn't really do anything for me.
yeah, those exercises are kind of useless imo.

I was talking about stuff like step ups, split squats, lunges, rear foot elevated split squats (aka - RFESS or Bulgarian split squats), etc.

Adding stuff like that as assistance work might be good for you.
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Old 10-05-2013, 04:29 AM   #91
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Re: Drikning log

Quote:
Originally Posted by cha59 View Post
yeah, those exercises are kind of useless imo.

I was talking about stuff like step ups, split squats, lunges, rear foot elevated split squats (aka - RFESS or Bulgarian split squats), etc.

Adding stuff like that as assistance work might be good for you.
I remember reading an article by Poliquin raving about step-ups and how good they are for you. I also remember Broz saying that lunges are the devil. Bulgarian split squats seem pretty sensible too. I will give that stuff a try on my left leg. Any set/rep/weight scheme for any of these that you recommend?
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Old 10-06-2013, 02:26 PM   #92
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Re: Drikning log

Low bar back squat:
5x225
5x255
5x265
5x275
5x285
5x295

Power Cleans + Jerk:
3x135
3x155
3x185
2x205
2x215
2x1x225
235 (failed jerk)

Clean + Jerk:
1x235 (best jerk of my life, weight just flew up)
1x245
1x250
fx255
1x255
fx260

Step-ups with left leg:
10x135 Barbell. This was too awkward so I switched to:

3x15x45 DB in each hand. Nice grip workout as well.

All those jerks besides the 235 were no-goes in anything but Crossfit. I think the last good jerk was 235 and the rest were a combo of jerk and push press.
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Old 10-06-2013, 05:09 PM   #93
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Re: Drikning log

Quote:
Originally Posted by calmasahinducow View Post
I remember reading an article by Poliquin raving about step-ups and how good they are for you. I also remember Broz saying that lunges are the devil. Bulgarian split squats seem pretty sensible too. I will give that stuff a try on my left leg. Any set/rep/weight scheme for any of these that you recommend?
Broz is FOS on the subject if that's what he says imo.

Lunges are good if you use good form. You could say the same about almost any other exercise you're doing.

You dont need to load up a lot of weight for single leg stuff. Something like 8 - 12 reps x 3 - 4 sets as assistance movements is good.
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Old 10-09-2013, 11:43 AM   #94
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Re: Drikning log

9 OCT 2013:

Low bar back squat:
3x225
3x275
5x295
4x295 - dumped the fifth rep in the hole
225 power clean to get weight back up
2x5x285
4x285 - dumped the fifth rep in the hole
225 power clean

Pull-ups:
5x5x40

Strict focus on knees all the way out. I dumped the reps I felt I couldn't do with perfect form instead of doing something stupid. Form on the squats was otherwise excellent.
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Old 10-10-2013, 01:35 PM   #95
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Re: Drikning log

10 OCT:

Bench:
3x5x260
4x260
6x260

Snatches:
just light form work up to
2x1x132
after I 2xfx132 I gave up due to leg exhaustion

Some light face pulls

and hanging leg raises:
2x15
1x10
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Old 10-12-2013, 02:36 PM   #96
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Re: Drikning log

12 OCT:

LBBS:
3x5x245

Press:
3x5x160

Snatch:
5x1x132
2x1x154
3x1x132

BB Rows:
3x8x154

BB Curls:
3x8x92

Left leg step-ups:
3x15x45dbs

I suck at snatching. That is all.

edit:
Drinking update:
1 glass of Kedem kosher red wine at religious services on Friday night
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Old 10-12-2013, 02:41 PM   #97
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Re: Drikning log

so you think you can drink and are strong? True, you are strong.




Spoiler:
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Old 10-12-2013, 04:42 PM   #98
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Re: Drikning log

Quote:
Originally Posted by calmasahinducow View Post
edit:
Drinking update:
1 glass of Kedem kosher red wine at religious services on Friday night
Shabbat shalom.

I've always enjoyed reading this log.
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Old 10-14-2013, 03:33 PM   #99
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Re: Drikning log

I ate like a pound of brisket for dinner and it really cramped my clean and jerks tonight.

14 OCT:

Low bar back squat:
3x225
3x275
3x315
4x335
1x365
1x385 (PR)

Bench:
3x225
2x245
5x285
1x315 (PR)

Deadlift:
3x315
2x365
5x410

Power clean + power jerk:
3x1x205
3x1x225
3x1x235

clean and power jerk:
1x245

I have videos that I took, but they are taking forever to upload on this ****ty Afghan internet so hopefully they'll be all uploaded by tomorrow morning.
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Old 10-14-2013, 03:44 PM   #100
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Re: Drikning log

Dat dere 3 wheel bench.
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