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Old 11-08-2010, 08:39 PM   #201
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Re: jdock99's 90s weak log

Workout Monday 11/8/10

Press
Worked up to 160 1x3.5 (This was disappointing, was going for 4). I obviously have completely stalled here and need to switch up programming, but I was hoping to do it when I got my bench back up. Maybe I will drop down and do some SS 3x5 workouts like I am doing with bench, work up to a 3x5 max in both and then switch to 5/3/1.

Push press practice
Worked up to single at 205. Ship bw push press. My back cracked pretty good getting the weight up. Don't know how standard this is, but felt good.

Sumo DL

-I had to use the hex plates and I absolutely hate trying to do a max 1x5 with the weights shifting around on the ground so I decided to go for a PR instead.

135x5
225x5
275x3
315x3
365x1
405x1 -ship the 4 plate dl. This was not too bad. Felt the most strain in the outside of my hips which makes sense w/ sumo dl I guess

I guess I have officially reached the status of moderate strength for a housecat sized male. Now all I need to do is diet my way to groin vascularity and learn how to do pistols and muscle ups and I will become an expert in all things H&F.

Chinups 10,10,7

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Old 11-14-2010, 05:54 PM   #202
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Re: jdock99's 90s weak log

Did some workouts I didn't log here, whatever.

Anyways, here is a video semi-sumo dl'ing 350 1x5, cause I told tbk I would post one. I lost my form a little on the last rep, but all in all was a pretty easy effort and I know I can do more.

My back is not perfectly in extension, but honestly I do not think my back will ever go into extension, but this felt completely fine on my lower back.

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

(actual lifting starts about 55 sec in)
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Old 11-15-2010, 08:43 AM   #203
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Re: jdock99's 90s weak log

My back extension looks similar to yours on all my heavy reps fwiw.

Looks like you're wasting some energy by not having your scapulae directly over the bar when you initiate your pull. Don't know if this means you should set up with your hips lower, or take a wider stance.
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Old 11-15-2010, 03:54 PM   #204
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Re: jdock99's 90s weak log

It looks like the bar is too far ahead from the start. Perhaps your shins are angled forward pushing the bar out a little. You can see the bar move back directly after it leaves the floor. Maybe keep your shins more vertical?
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Old 11-15-2010, 04:57 PM   #205
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Re: jdock99's 90s weak log

Yeah, I am still working out the geometry of this new setup. But today I felt a lot stronger and more comfortable than previous workouts so I think I am headed in the right direction.

When I did this workout I also hadn't done a heavy set of 5 in almost two weeks. I think this definitely helped strength-wise. I have been deadlifting on average 1 to 2 times a week, and I think it was too much volume and I was not really recovering workout to workout.
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Old 11-15-2010, 10:07 PM   #206
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Re: jdock99's 90s weak log

I'd like to see a front-to-the-side shot just to see foot position and angle of knees and whatnot.
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Old 11-17-2010, 08:38 PM   #207
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Re: jdock99's 90s weak log

Update: My last workout (Sunday) I tweaked something in the middle of my upper back doing presses. I thought nothing of it at the time and actually finished the workout. But a couple hours later my back/neck started tightening up and it got so bad for the last 3 days I have not been able to turn my neck w/o pain.

Oh well, all part of the game I guess. Anyways, it is slowly getting better so I think I will just make this a rest week and hopefully come back sometime next week.
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Old 11-17-2010, 08:49 PM   #208
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Re: jdock99's 90s weak log

I think it's pretty common for presses to jack up your neck from time to time. I've got it a couple times before.
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Old 11-17-2010, 09:01 PM   #209
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Re: jdock99's 90s weak log

Yeah,

It is a little amazing though how with some injuries there is no pain/discomfort at all until you cool down and the swelling starts, and then suddenly it is debilitating.

I also have a feeling if I was a football player they would give me some painkillers, maybe a cortisone shot, throw on my shoulder pads and tell me to go hit someone. But I am a white collar wuss who appreciates being able to turn my neck pain free, so I am gonna be a little more conservative in my rehab.
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Old 11-19-2010, 07:13 PM   #210
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Re: jdock99's 90s weak log

So, I hadn't video'd my squat form in a while so I decided to do so today. I named the video Squat Fail for 2 reasons, 1) because I failed the last rep and 2) because my phone was upside down, so when I uploaded straight to youtube it came out 90 degrees off. I suppose I could edit the video to get it right, but I don't know if I have the WIM for that.

Anyways, because of a minor back injury this is actually my first time squatting in 10 days. I don't know if this accounted for my fail or not, I will try the same weight next week and we will find out.

Anyways, except for the fact I have no hip drive I am pretty ok with my form. Pretty consistent reps, good depth, back not caving in, no knee pain.

Here is the video FWIW. Squatting starts 1 min in. The first minute is just me shaking around my skinny legs in my pre-squat ritual.

http://www.youtube.com/watch?v=oZxruC5sduo

I also benched 225 3x5 in this workout. This was harder than I thought it would be. I have definitely lost some strength in this workout since I hurt my shoulder and stopped benching heavy and quit dips altogether.
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Old 11-20-2010, 05:46 AM   #211
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Re: jdock99's 90s weak log

Looked ok, like you said with shady hip drive. Looks light bar might be slightly over mid-foot? Very hard to tell though. How much weight was that?
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Old 11-21-2010, 08:24 PM   #212
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Re: jdock99's 90s weak log

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Looked ok, like you said with shady hip drive. Looks light bar might be slightly over mid-foot? Very hard to tell though. How much weight was that?
315 lbs.


Wow, this log hasn't been updated in two days and it is not very far down the list. Clearly people are not keeping up their logs, which I guess is to be expected this time of year.
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Old 11-21-2010, 08:37 PM   #213
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Re: jdock99's 90s weak log

Workout Sunday 11/21/10

Press 135 3x5. Just greasing the groove after hurting my upper back last time I did this.

Deadlift 360 1x5?

Unfortunately one of the downsides of having my form always changing is that some days you don't have it, and when this happens on a day you are going for a PR, it can be ugly.

I think I semi-hitched rep 4 and definitely hitched rep 5. Looking at the video I think my hands are a little too close together.

I also am pretty sure my weak point at this point is my grip and forearms. By the 5th rep I couldn't maintain tension. Guess I really should start doing some wrist curls.

http://www.youtube.com/watch?v=41drDH8qJwQ

(front view per request of tbk. Lifting starts about 1:05 in)

Chinups 10,9,7

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Old 11-21-2010, 08:53 PM   #214
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Re: jdock99's 90s weak log

grip width looks fine. arms are vertical. definitely start doing wrist curls to help maintain tension. if "sets" keep getting longer and longer i'd argue there's no actual progression happening, quite like squatting shallower and shallower to use more weight. i don't think many people here go this route, but you could try alternating halting deadlifts and rack pulls and see if it helps. and heavy wrist curls obv.
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Old 11-21-2010, 09:00 PM   #215
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Re: jdock99's 90s weak log

yeah that was one long ass set of 5. sets should generally be under 30s imo, that was over a minute. basically, big breath and quick adjustment of feet is all that should be needed between reps (though I tend to need two big breaths before the 5th rep).
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Old 11-21-2010, 09:24 PM   #216
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Re: jdock99's 90s weak log

The "set" was exactly one minute, which I agree is excessive.

I feel like the first 3 reps were in tempo (For me, I have some quirks were I wiggle around in between reps even when I am not exerting hard) Obv 4th and 5th rep had long breaks, mainly to rest my hands/forearms.

I remember there was a discussion in Jon Fon's log a few months ago whether when starting to stall it is better to keep adding weight and doing longer sets or to change programming. I do not remember whether there was any consensus on what was the best thing to do.

I dont see myself doing the halting/rack pull thing as long as I am at 24 hour fitness with limited rack access and help. It might be something I would be willing to do if I ever moved to a more serious gym with people who could help me with form/programming and I had better access to equipment.

Now that my bench is back to a respectable number, I will probably move to 5/3/1 which will allow me to reset a little and delay making a decision.
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Old 11-21-2010, 10:08 PM   #217
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Re: jdock99's 90s weak log

halting deadlifts don't require a rack and rack pulls shouldn't take long. definitely nowhere near as long as multiple sets of squats. form = bottom and top of deadlift, so you're good there. programming = do one one week and the other the next week. alternate, add weight.

the equipment is ****** though, yes. the safety bars are terrible and bent. it might even be better to just pull from the hooks.
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Old 11-21-2010, 10:15 PM   #218
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Re: jdock99's 90s weak log

before moving to halting/pulls, you could also just wait longer between DL sessions. not sure what you're doing now, but people seem to do fine doing standard pulling once every 10 or 14 days.
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Old 11-24-2010, 11:18 PM   #219
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Re: jdock99's 90s weak log

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before moving to halting/pulls, you could also just wait longer between DL sessions. not sure what you're doing now, but people seem to do fine doing standard pulling once every 10 or 14 days.
Yeah, I have been doing DL sessions every 5-7 days. Ironically my best session when I did 350x5 no problem came when I had waited 14 days since my last max 1x5, so you may be up to something.
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Old 11-24-2010, 11:25 PM   #220
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Re: jdock99's 90s weak log

Workout Wed 11/24/10

Squat 285 5x5.

For some reason my 5x5 keeps going up while my 1x5 is stuck at 315. Maybe it is mental or I am just not pushing hard enough on that last rep. Donno.

Bench

230 3x5
-Not too bad. Had to grind out the last rep to the point where the average bro spotter would have helped, but luckily I didnt have a spotter so was ok.

Pullthrus

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Old 11-25-2010, 03:43 AM   #221
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Re: jdock99's 90s weak log

Have you thought about using speed deadlifts? Like 10x2 with 1 min rest at all the same speed? Start at 40% of 1RM or so. I used these to pretty good effect; I recently pulled 500 at BW 225. I was using 10x2x185-205 with red mini bands attached, but I doubt you really need the bands.
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Old 11-27-2010, 04:47 PM   #222
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Re: jdock99's 90s weak log

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Have you thought about using speed deadlifts? Like 10x2 with 1 min rest at all the same speed? Start at 40% of 1RM or so. I used these to pretty good effect; I recently pulled 500 at BW 225. I was using 10x2x185-205 with red mini bands attached, but I doubt you really need the bands.
You're right I would not do bands, but I would not mind trying to work this in. I definitely think I am at a point I cannot just deadlift heavy every workout. If I was looking how to incorporate this into my workout, should I look up some kind of westside programming template?
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Old 11-27-2010, 04:49 PM   #223
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Re: jdock99's 90s weak log

PPST recommends rack pulls / halting deads once per week. I was doing speed deadlifts / real deadlifts once per week in a similar manner. Seemed to work very well for me and helped modulate intensity. On my speed deadlift day, I was box squatting and doing other power-type movements (power cleans) to group similar stimuli together, if that makes sense.

As I said before, 10x2x40% 1RM or something like that might be a good starting point. At the end, I was doing 205 with two mini red bands (80 total pounds of tension at the top IIRC, might be a tad less), if that helps any.

http://www.youtube.com/watch?v=vU-PZ_jbKr8
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Old 11-27-2010, 04:55 PM   #224
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Re: jdock99's 90s weak log

Workout Saturday 11/27/10. At in-laws for Thanksgiving so went with father-in-law to gym. He cardiotarded the whole workout. No interest in working out. What can you do?

My legs were still VERY sore from last workout. It didn't help I spent a lot of last couple days driving in a car so decided to lay off the lower body.

Press
Worked up to 155 1x5. 5 rep PR. Last rep very grindy to the point quads started cramping from being locked out so long.

-Push press practice. No PR, but did fail 215.

Squat
Worked up to 225 1x5. Very hard. Legs very sore.

Neutral grip chin-up. First time ever doing this neutral grip. They did not have a proper pullup bar, only the kind where you have to choose neutral or wide-grip, so I chose neutral.

10,8,7

Cable row

Cable tricep pushdown.
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Old 11-30-2010, 07:13 PM   #225
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Re: jdock99's 90s weak log

Workout Tuesday 11/30/10.

I had an live all-night poker session a couple days ago which really messed me up and took a couple days to recover from. I dont know how some of you guys can train playing poker to 5 am everyday. Even if I sleep in the next day I still feel like crap after playing all night.

Squat
Worked up to 320 1x4
Then backoff set of 225 1x8

Bench
235 3x5
-I hope I can get up to 245 doing 3x5, but donno it is getting tough.

Lunges (37.5's)

Pec Dec

Machine row

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