Drikning log - Page 4 - Health and Fitness Forum

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

Quote

09-25-2013 , 12:35 PM

#78

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

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.

Quote

09-25-2013 , 01:04 PM

#79

aura

Carpal \'Tunnel

Join Date: Aug 2005 Posts: 10,048

Well done, bro.

Stay safe.

Quote

09-28-2013 , 02:23 PM

#80

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

Quote:

Originally Posted by aura

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.

Quote

09-30-2013 , 12:46 PM

#81

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

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.

Quote

09-30-2013 , 01:46 PM

#82

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Have you ever done single leg work?

Quote

10-01-2013 , 08:29 AM

#83

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

Quote:

Originally Posted by cha59

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.

Quote

10-01-2013 , 10:11 AM

#84

mburke05

Carpal \'Tunnel

Join Date: Mar 2008 Posts: 11,928

this log is the stone cold ****ing nuts

Quote

10-01-2013 , 11:10 AM

#85

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

Quote:

Originally Posted by mburke05

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.

Quote

10-03-2013 , 12:11 AM

#86

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

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

Quote

10-03-2013 , 05:14 AM

#87

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

how much do u weigh? benching v solid amount brah.

Quote

10-03-2013 , 08:21 AM

#88

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

Quote:

Originally Posted by ExpectedV

how much do u weigh? benching v solid amount brah.

6' 224 lbs. plus or minus 2 lbs. Probably around 17-18% bf.

Quote

10-04-2013 , 11:37 AM

#89

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

4 OCT:

LBBS:
3x5x245

Press:
2x5x175
4x175

Deadlift:
2x405
2x3x405

Quote

10-04-2013 , 12:31 PM

#90

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by calmasahinducow

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.

Quote

10-05-2013 , 04:29 AM

#91

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

Quote:

Originally Posted by cha59

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?

Quote

10-06-2013 , 02:26 PM

#92

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

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.

Quote

10-06-2013 , 05:09 PM

#93

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by calmasahinducow

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.

Quote

10-09-2013 , 11:43 AM

#94

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

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.

Quote

10-10-2013 , 01:35 PM

#95

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

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

Quote

10-12-2013 , 02:36 PM

#96

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

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

Quote

10-12-2013 , 02:41 PM

#97

journeyman

Join Date: Aug 2013 Posts: 252

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

Spoiler:

Quote

10-12-2013 , 04:42 PM

#98

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,488

Quote:

Originally Posted by calmasahinducow

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.

Quote

10-14-2013 , 03:33 PM

#99

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

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.