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Old 09-15-2010, 06:14 PM   #151
jdock99
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Re: jdock99's 90s weak log

I normally do not get sore after a bench press workout anymore, but today the outside of my shoulders running down to my biceps are very sore, to the point where it is hard to lift my shoulders to parallel.

Then again, in my last 4 workouts, 3 of them included bench pressing heavy (for me) with yesterdays workout also including heavy weighted dips (for me), so I think I have definitely been abusing my shoulders and need to chill out a little bit.

Based on where the soreness is I think I can refine my "sticking point" to the area where the outside of the shoulder meets the top of the bicep.

As far as whether I tuck my arms or let them flare out I have no clue at all, which means I probably let them flare out. Maybe it would be a good idea for me to work on this (as Soul suggested) but not until I attempt my round number PR in a couple weeks.
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Old 09-15-2010, 06:54 PM   #152
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Re: jdock99's 90s weak log

When you used to be a bench-monkey doing bro workouts on the bench, what did programming typically look like on bench?
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Old 09-15-2010, 08:09 PM   #153
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Re: jdock99's 90s weak log

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Originally Posted by theblackkeys View Post
When you used to be a bench-monkey doing bro workouts on the bench, what did programming typically look like on bench?
Chest day was something like:

Bench barbell- 3 sets to failure
Incline barbell- 3 sets to failure
Decline barbell- 3 sets to failure
Machine bench- 3 sets to failure
Fly machine- 3 sets to failure

Where I tried to set up the weight so barely finished 10 reps on set 1, with decreasing reps on sets 2 and 3.

Although this programming was not ideal, I at least always did bench first when I was fresh. I then finished up the workout with a good 2-3 mile jog.

Needless to say I always stalled pretty quick and never got bigger or stronger. I probably never got above 165 lbs (10 rep workset) and never did low reps with higher weight, so the weight I am pushing now is uncharted territory for me.
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Old 09-15-2010, 11:21 PM   #154
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Re: jdock99's 90s weak log

Did this make you look like you lifted weights at least?
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Old 09-16-2010, 12:02 AM   #155
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Re: jdock99's 90s weak log

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Did this make you look like you lifted weights at least?
Not really. I think with my body type I would have to get to an extremely low bodyfat % to look cut and swole.
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Old 09-17-2010, 04:09 PM   #156
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Re: jdock99's 90s weak log

Workout Friday 09/17/10

Took an extra days break cause my left shoulder was killing me after last bench/dip workout. It was still hurting today, but I tested it and it the ROM in overhead presses didn't trigger any pain, so I am good to go I guess.

Press
135 5x5 -Surprisingly easy. It is weird, for both bench and press my intensity has pretty much plateaued but the 5x5 volume days are still progressing ok. Guess that means I may have started intensity too high. Live and learn.

Sumo DL
Worked up to 295 1x5

http://www.youtube.com/watch?v=zWrX88uy8dU

These really were working my hamstrings hard, but were fine for the rest of my body. I am not sure if this is a sign I am doing something wrong, or this lift is just a lot harder on the hamstrings than normal deadlift, probably a combination of both.

Although I am definitely weaker here than normal deadlift, this is a lot easier on my lower back, so probably will stick with these for a while.

I still have no clue how to descend correctly, but I am at least dodging my knees now, so some improvement.

Chins
BW 3x6. Not a lot of weight or volume, but this was pretty much my first time doing this exercise so didn't want to push it.

For some reason chins cause this sharp pain in the middle of my back which pullups don't, which is why I tend to avoid them. But I am gonna work thru the pain and see if it goes away as my body gets used to the new movement.

Abzzz
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Old 09-17-2010, 05:40 PM   #157
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Re: jdock99's 90s weak log

Almost forgot to mention, but I workout in a gym near a college and the college bros just got back into town. Have already seen quite a few 1/4 squats with 315. Its a little hard to tell, but in the background behind me at the beginning of my dl video you can actually see one of them in action.

I haven't benched yet, but when I do I anticipate seeing a lot of bridging 1/4 benches with 225. For some reason college bros do not like to touch any weight but 45's.
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Old 09-17-2010, 06:50 PM   #158
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Re: jdock99's 90s weak log

yeah, pretty standard. i've gotten some weird comments for using 2.5lb plates. people faint when i bring out the washers (haven't used them in like a year though).
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Old 09-28-2010, 12:14 AM   #159
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Re: jdock99's 90s weak log

I am probably not going to record all my workouts anymore, because my WIM in keeping a log is pretty low. However, I am going to record my intensity lifts because I do them so infrequently I sometimes forget what I did last time.

Anyways,

9/22/10
Sumo DL 305 1x5

9/27/10
Press 160 1x3
Pushpress 165 1x3
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Old 10-01-2010, 01:09 AM   #160
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Re: jdock99's 90s weak log

Dl 315 1x5
365 1x1

went back to normal deadlift after 1 month of sumo. Man am I stronger conventional and it's not even close, even I'd I can't get extension. 315 went up super easy so I threw another 50 for 365 and did a " max". This was pretty easy too so I think I can potentially get to 400 lbs soon. I think I will try to get my worksets up to 350 and go for it.
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Old 10-01-2010, 01:13 AM   #161
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Re: jdock99's 90s weak log

Also, I saw a skinny teenage kid practicing jerks with 55 lbs. I guess even pisarenko had to start somewhere.
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Old 10-02-2010, 06:32 PM   #162
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Re: jdock99's 90s weak log

Saturday

10/2/10

Going to a TM template for squats. I think I have actually gone weaker in this lift lately because I have been using retarded programming

Press

137.5 5x5

Squat

255 5x5

Machine rows

Machine Hamstring curls (I am trying to do some hamstring accessory work. I think this is a weak point because I really feel the strain doing sumo DL)

Abz
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Old 10-05-2010, 05:27 PM   #163
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Re: jdock99's 90s weak log

Tuesday 10/05/10

DL
worked up to 325 1x5. Pretty easy.

Bunch of other assistance stuff, mainly working around my shoulder issue.
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Old 10-07-2010, 06:49 PM   #164
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Re: jdock99's 90s weak log

Thursday 10/7/10

Press
Worked up to 165x2. I am guessing my max is ~175. May try for this in a couple weeks.

Push press
Worked up to 185x1. Not too bad. I think I can possibly get to BW on this, its all about timing.

Squat
Worked up to 300x5

Assistance stuff
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Old 10-08-2010, 08:51 AM   #165
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Re: jdock99's 90s weak log

Can you do stiffleg deaflifts/single leg stiff leg deadlifts/glute ham raises instead of leg curls?
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Old 10-08-2010, 09:23 AM   #166
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Re: jdock99's 90s weak log

I'm probably in the minority, but I think stiff leg deadlifts suck as a deadlift accessory. My hamstrings are weak out of the bottom of the deadlift when the knees are most bent, so hamstring curls are much more efficient for working the ROM where I'm weak.

I'm not strong enough to do glute ham raises though.
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Old 10-08-2010, 09:43 AM   #167
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Re: jdock99's 90s weak log

How about good mornings for hamstring work instead? Anything to avoided the dreaded MACHINES!
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Old 10-08-2010, 09:48 AM   #168
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Re: jdock99's 90s weak log

The action of the hamstrings during a deadlift is to hyper-extend the torso and not flexion of the knee afaik so I don't understand how training the leg curl is more useful than deadlift variants. With SLDLs the glutes and lower back muscles would be strengthen to help the deadlift while these muscles are not necessary for leg curls.

Not sure if Soulman is taking the piss out of my machinophobia.

The Coan-Phllipi DL routine here: http://tsampa.org/training/scripts/c...bmit=Calculate

Ctrl+F then 'leg curl' produces no results while SLDLs and good mornings are programmed in nearly every week. /appeal to authority
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Old 10-08-2010, 09:58 AM   #169
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Re: jdock99's 90s weak log

Not really, just using exaggeration as a tool for delivering the message. Since I'm pretty OCD I'm thinking ahead to assistance exercises I want to add for 5/3/1, and I prefer avoid machines if I can.
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Old 10-08-2010, 11:03 AM   #170
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Re: jdock99's 90s weak log

Quote:
Originally Posted by ProphetofProfit View Post
The action of the hamstrings during a deadlift is to hyper-extend the torso and not flexion of the knee afaik so I don't understand how training the leg curl is more useful than deadlift variants.
Cite?
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Old 10-08-2010, 11:08 AM   #171
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Re: jdock99's 90s weak log

If you set up for a DL and your hips rise before the bar breaks the floor, then its almost definitely because your hamstrings weren't strong enough at their starting length and had to lengthen to build enough tension to allow you to lift the weight. This is consistent with someone whose sticking point is right off the floor.

Elite deadlifters seem to tend to have a sticking point as the bar passes their knees, in which case adding accessory work where the hamstrings are longer (like SLDL) makes more sense.

I think a good analogy is with the bench press. If I'm looking for accessory exercises to bring up my bench and I looked at Dave Tate's program I'd probably see a lot of 2-3 board presses and chain/band benches where the load is heaviest at the top. But that would make no sense for me because I'm super weak off my chest, so I should be doing more paused reps and floor presses.
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Old 10-08-2010, 12:24 PM   #172
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Re: jdock99's 90s weak log

Quote:
Originally Posted by Thremp View Post
Cite?
Rippetoe, M. Kilgore, L. Starting Strenth 2nd Edition Aasgard Company. Pg 124 Figure 4-22.

Not sure what you're getting at. Knee angle increases therefore no knee flexion. Hip angle increases therefore hyperextension.
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Old 10-08-2010, 12:32 PM   #173
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Re: jdock99's 90s weak log

Quote:
Originally Posted by ProphetofProfit View Post
Rippetoe, M. Kilgore, L. Starting Strenth 2nd Edition Aasgard Company. Pg 124 Figure 4-22.

Not sure what you're getting at. Knee angle increases therefore no knee flexion. Hip angle increases therefore hyperextension.
I really just wanted a citation.
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Old 10-08-2010, 12:33 PM   #174
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Re: jdock99's 90s weak log

Happy to oblige.
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Old 10-08-2010, 01:29 PM   #175
jdock99
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Re: jdock99's 90s weak log

I think my hamstrings are extremely weak compared to the rest of my body, which makes sense cause I have APT, which is why I am trying to target them. I do not have a glute ham machine at my gym, but I tried doing them off the ground with someone holding my feet and it was an abject failure.

Also, when I experimented with sumo deadlift my hamstrings were crying for mercy at a pretty light weight.

As far as to why I chose the machine, my gym only has 3 barbells and there is ALWAYS a line for them. I already hog it for 20-60 minutes every workout with my compound lifts so I don't want to keep hogging it (or wait in line) for assistance exercises.

If anyone knows any good hamstring lifts with dumbbells this might be a better idea than the machine. I suppose I could try SLDL with dumbbells. Another idea I have been rolling around in my head is doing high reps of low weight with sumo deadlifts after I finish my deadlift routine or on a recovery day.
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