Forever 5/3/1 - Page 9 - Health and Fitness Forum

Yeah, it was the "over the knees" part I wondered about. Based on his earlier vid it seems he breaks at the knees every so slightly too early, but that's just nitpicking.

Taking off shoes is worth it to lose the sweaty sleeves imo.

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11-10-2010 , 06:25 AM

#202

milesdyson

Carpal \'Tunnel

Join Date: Jul 2004 Posts: 23,856

i still doesn't get it.

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11-10-2010 , 07:38 AM

#203

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Ack, I suck at explaining. Based on his wording I wondered if the bar hit his knees on the way down, causing bruising/bleeding/whatev and that the sleeve remedied this.

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11-10-2010 , 10:14 AM

#204

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

My form when lowering the bar is probably slightly bad, where the bar has to go out around my knees a bit. But its not something I am worried about. I was just commenting on how smoothly it went down.

Also I have pretty hairy legs

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11-10-2010 , 10:32 AM

#205

anonn12345

Pooh-Bah

Join Date: Jan 2005 Posts: 3,886

My solution to the same problem is just to bounce the bar off my knees on the way down. But this probably is not the optimal solution.

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11-10-2010 , 07:14 PM

#206

milesdyson

Carpal \'Tunnel

Join Date: Jul 2004 Posts: 23,856

Quote:

Originally Posted by Soulman

Ack, I suck at explaining. Based on his wording I wondered if the bar hit his knees on the way down, causing bruising/bleeding/whatev and that the sleeve remedied this.

i just thought when you said "bar shouldn't be hitting the knees?" that you meant the bar shouldn't be touching the knees on the way down. but it should, so i was confused. there's just a very slight difference between a perfect descent and one that causes some moderate bruising/scraping at the top of the kneecaps, and the sleeves make those minor "mistakes" not matter.

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11-11-2010 , 04:43 AM

#207

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Quote:

Originally Posted by milesdyson

Yeah point taken.

Your knees must have taken some serious pounding with the bar path you had doing regular DLs jdock, heh.

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11-11-2010 , 10:47 PM

#208

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

November 11, 2010

Super tired before gym. Took a 2 hour nap before I went.

Deadlift
2x5x135
1x3x225
1x1x315
1x5x355 (+10)
1x2x355

Some slow and grindy reps. Will only increase 5lbs next time.

Incline Bench
1x10x45
1x5x65
3x5x95

Started warming up with the bar for press, and my back was like "F U IMO", so I did some incline. I am hoping this doesn't affect my shoulder at all, but I think it will.

Kraken Rows
Right:
1x5x50
1x11x100
Left:
1x5x50
1x11x100

Funny story. So earlier today was chatting with a friend, and mentioned how the hardest part of Kroc rows is getting the DB on and off the rack. I jokingly said "maybe I should get a spotter for when I rack it lol." Obviously having said that it meant that I was inevitably going to almost drop the DB off the back of the rack, and crush my left index finger while trying to catch it. ಠ_ಠ **** is swollen up like a balloon. Didn't get the bone, just caught a big chunk of meat.

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11-12-2010 , 04:13 AM

#209

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Kraken rows sound much more bad-ass. Kraaaaaaaaaaaaaaaken. Rawr. Or whatever kraken do.

Why do you do 10ish reps instead of the DICTATED by Wendler 20-40?

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11-12-2010 , 09:57 AM

#210

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

Ive never read anything about them honestly. I just use the heaviest DB I thought I could do, then just row the **** out of it.

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11-12-2010 , 10:15 AM

#211

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Not enough volume with 1 set and 10 reps imo.

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11-12-2010 , 11:22 AM

#212

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

Did 80lbs last time and did a lot more reps. 100 is the heaviest DB in my gym, so my reps will increase.

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11-15-2010 , 11:38 PM

#213

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

November 15, 2010

I need to fix my diet like real bad.

Squat
1x10x45
1x5x135
1x3x225
1x2x265
5x5x290

Last set I tried to pinch my shoulder blades together a bit more than usual, and took a closer grip. Somehow this resulted in my getting the bar extremely uneven on my back. It didn't start that way, it just like slid. I looked up into the mirror and it was like ~4 inches off to the one side. Aside from this, not bad. I have a sense of impending doom about the next few months though.

Incline Bench
2x10x45
1x5x65
1x3x95
1x5x115
3x5x125

Easy (obv). But my shoulder feels tender. We shall see how it feels in the morning.

Power Clean
1x5x45
1x3x75
1x3x95
1x3x115
5x3x140

Some good reps, some bad reps, some really good reps (like 2.) Overall... Improvement. Will get a video soon.

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11-17-2010 , 11:14 PM

#214

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

November 17, 2010

Recovery day. Didn't eat in the 7 hours prior to going to the gym (sorry Thrempo), so I ate most of a Clif bar while driving to the gym. Other than that, ate decently well today.

Squat
1x10x45
1x5x135
1x3x185
2x5x255 (75% of 340)

Easy Breezy.

Close-Grip Bench
1x10x45
2x5x95
2x5x115

Meh.

Press
1x10x45
1x5x95
3x5x115

Not bad at all. Squeezing the ol' gloots helps a lot.

Pendlay Row
1x5x135
3x5x175 (+10)

Some hip/knee movement during the reps, but not that much. Only gonna add 5 next time though.

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11-19-2010 , 11:15 PM

#215

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

November 19, 2010

Was so f tired before going to the gym. I drank a redbull approx 3 hours before gym. Apparently I need to drink it 1 hour before, so I don't crash hardcore at the wrong time.

Bodyweight: 177.4

Squat
3x5x45
1x5x135
1x3x205
1x2x255
1x1x315
2x5x340

Yeah buddy. WIM

Incline Bench
1x10x45
1x5x75
1x4x105
1x3x125
5x5x135

Tried to press, and my back was like "F U IMO", so I obliged it an did incline instead. For anyone who was following my babble in the beginner thread, I have decided I will alternate incline/press with SS progression for a few weeks, then do incline/press weekly in a V/R/I format. This was easy, btw. Did some super light rotator cuff work after the set, which made my shoulders feel teh burn.

Pull Up
1x4x+0
1x10x+0
1x7x+0

I know I am supposed to be doing weighted chins, but the gym was closing in like 10 mins, and I just don't have any WIM when it comes to arms. I'm such a Bizzaro Bro.

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11-19-2010 , 11:34 PM

#216

Carl Sagan

old hand

Join Date: Nov 2008 Posts: 1,746

Solid squats. Have you done 2x bw on squats yet?

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11-20-2010 , 12:33 AM

#217

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

Soon. (about 6 weeks away with no failed progress)

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11-20-2010 , 12:37 AM

#218

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

ugh. hate skinny strong people. nice work.

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11-20-2010 , 12:59 AM

#219

Carl Sagan

old hand

Join Date: Nov 2008 Posts: 1,746

Nice. Solid xmas present for yourself. gl

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11-23-2010 , 12:06 AM

#220

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

November 22, 2010

Squat
2x5x45
1x5x135
1x3x225
2x5x275

Not bad. My form is better on intensity day for some reason.

Press
1x10x45
1x5x65
1x3x95
3x5x125

Easy. Not sure if I want to +10 or +5 for next time. Probably do +5 to be safe. :\

Speed Deadlift
1x3x135
1x3x185
5x3x235

Nice and fast. Used chalk and overhand grip.

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11-24-2010 , 07:59 PM

#221

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

November 24, 2010

Shoulder hurt last night, I iced it before bed. It had mild pain today throughout the day, so I did not do Incline Bench tonight. Tilt tilt tilt tilt.

Deadlift
1x5x135
1x3x225
1x1x315
1x5x365 (+10)
1x2x365
1x5x225

Felt OK. Want to try wearing my belt again, not sure if it will help any? When I wore it before I felt like it was a lot harder to get in position, and keep my back from rounding. Any input on this?

Going to stop doing the back off sets. I feel like its just too dangerous to pull when my back is already compromised from the work set. Will probably still do them on squats though.

Krox Row
Right:
1x10x50
1x17x100
Left:
1x10x50
1x16x100

Did not crush my finger while racking the db, which is a huge success imo.

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11-27-2010 , 06:10 PM

#222

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

WIM at an all time low. Shoulder has been hurting for 5 days. (mild, dull pain.) Considering going to a DO.

Skipping w/o tonight, because f me that's why.

Volume day on monday.