Weasel45 Log - Page 59 - Health and Fitness Forum

DL W/ Belt

465x3 @7
495x3 @8
520x3 @9
495x3 @9

Pin press MR

265x4 @7
285x4 @8
305x4 @9
290x4 @8
290x4 @9

FS

205x4 @7
225x4 @8
245x4 @9
235x4 @9

DL is getting better. Front squats felt real good today. Bench still sucks

Quote

06-19-2014 , 09:16 PM

#1452

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Chins in 10 minutes

32

Ab Wheel in 10 minutes

75

Quote

06-20-2014 , 10:17 PM

#1453

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Squat + avg band

275x4 @7
295x4 @7.5
325x4 @9
310x4 @9

This is the best my squat has ever felt. I think I figured something out but i didnt video it so not sure. 2 weeks ago i did 315x3 @9 so this is a big improvement. My lifting partner said it looked better than normal but thats not saying much

Bench TNG

245x6 @7
265x6 @8.5
280x6 @9.5
265x6 @9.5

PP

150x6 @7
165x6 @8
180x5 @9.5
165x6 @9.5

Quote

06-20-2014 , 11:08 PM

#1454

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote

06-23-2014 , 10:03 PM

#1455

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Squat w/ belt

365x4 @7
385x4 @8
405x4 @9
385x4 @9

Comp bench

245x4 @7
265x4 @8
280x4 @9
265x4 @9

3 ct bench

245x5 @8.5
255x5 @9
240x5 @9

Meh workout today. Pretty rough weekend like always. I usually start the workout week Tuesdays but my hockey league starts Wednesday so Im going to have to workout M,T,Th,F from now on. First workout of the week will probably suck because of this

Quote

06-24-2014 , 10:28 PM

#1456

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

DL w/ belt

445x4 @7
470x4 @8
500x4 @9.5
475x4 @9

Meh. Bar kept getting caught on my shorts on the way up so that through me off

Bench +10% bands

255x3 @7
270x3 @8
285x3 @9
270x3 @9
Hurt my shoulder golfing sunday so bench sucked pretty bad. Was supposed to pin squat as well but that aggravates my shoulder so i am going to quit doing those

2 count pause high bar squats

225x5 @7
255x5 @7
275x5 @8
300x5 @8.5
285x5 @8

Second time ever doing these so pretty pleased with the results

Quote

06-24-2014 , 10:38 PM

#1457

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,124

You hurt your shoulder golfing?

Are you running some kind of program or just fakeb'ing it? When's your next meet?

Quote

06-24-2014 , 10:54 PM

#1458

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

I hurt my shoulder arm wrestling drunk a while ago but it always flairs up after golf or hockey. Good thing golf and hockey are the only two hobbies I have besides lifting

My next meet is october 5th. I wrote my own program following Mike Ts' stuff. I might change stuff after I have a mock meet July 25th but Im not sure yet. I might add in a heavyish single at like an @8 RPE on my competition lifts later in the cycle.

I'll probably cut to 220 and I might compete in wraps but I have my program laid out all the way til the actual meet.

Quote

06-25-2014 , 12:24 AM

#1459

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Quote:

Originally Posted by Weasel45

If i can't figure out how to get to 220 eating i will definitley try only beer and cigs

Quote:

Originally Posted by Weasel45

I'll probably cut to 220 and I might compete in wraps but I have my program laid out all the way til the actual meet.

So you figured it out now?

Quote

06-25-2014 , 12:34 AM

#1460

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Lol

Ya I'm just going to stop eating breakfast during the week

Quote

06-25-2014 , 01:46 AM

#1461

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Do you still drink every day? At what time do you drink?

Dunno if it's even worth considering but if you really want to cut and you drink several beers a day in the evening maybe it's better to eat breakfast and to skip dinner in order to avoid mixing food+alcohol.

How many pounds do u need to lose anyway?

Quote

06-25-2014 , 02:08 AM

#1462

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

I drink 2 or 3 times a week. I don't drink Monday through thursday. I drink probably every other friday night and always all day Saturday and Sunday

I need to lose like 12 pounds.

Quote

06-25-2014 , 08:52 PM

#1463

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

total chins in 10 min

38

Total hanging leg raises in 10 min

43

Quote

06-27-2014 , 11:11 PM

#1464

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Pause HBBS

275x4 @7
300x4 @7.5
315x4 @8
330x4 @9
315x4 @9

Bench

260x4 @7
275x4 @8
290x4 @8.5
275x4 @9

Press

115x12 @7
135x12 @8
145x12 @9
135x9 @9

Quote

06-27-2014 , 11:14 PM

#1465

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Here is video of the 315. First time ever videoing highbar so i would appreciate critiques.

Quote

06-28-2014 , 12:50 PM

#1466

BPA234

veteran

Join Date: Jan 2005 Posts: 3,224

Are you trying to do a true high bar/Oly back Squat?

If so, I would expect to see you stay more upright and to go deeper.

If you look at the freeze frame of the vid (46 sec mark), you should be almost vertically upright in that spot.

Quote

06-28-2014 , 02:28 PM

#1467

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

12lbs is an easy homerun. You lost at least 5lbs shaving your beard.

Quote

06-28-2014 , 02:31 PM

#1468

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,124

BPA,

I agree that he looked like the weight was a little forward in the hole; still looked pretty easy.

Quote

06-28-2014 , 02:44 PM

#1469

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

BPA,

Ya trying oly type squat.

Busto,

Lol

Monte,

Ya they were pretty easy. That was probably closer to an @7 than @8 but I don't do these often so hard to gauge rpe

Quote

06-28-2014 , 03:37 PM

#1470

BPA234

veteran

Join Date: Jan 2005 Posts: 3,224

OK. Then yes, you are not in correct position.

http://functionalanatomyseminars.fil...0/07/squat.jpg

middle figure

Quote

06-28-2014 , 05:07 PM

#1471

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

DL in oly shoes

405x5 @7
435x5 @8
465x5 @9
440x5 @9

Close grip towel press

225x8 @7
240x8 @8
255x8 @9
240x8 @9

BB Row
185x8 @7
205x8 @7.5
225x8 @8.5
215x8 @8.5

Video of 435 and 465 DL in oly shoes

Quote

06-28-2014 , 05:51 PM

#1472

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

You use a lot of back and little glutes. I'm not sure if I should be telling you to change what you're doing or not, because it seems to work well for you, but it does look like you still have a little trouble finishing the lockout.

Quote

06-28-2014 , 06:00 PM

#1473

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

All advice is appreciated.

Im not sure if we agree or not but I think that my lockout is bad because when my legs lock out, my torso still is at like a 15 degree angle so im in a terrible leverage position. When you are getting to lock out, your knees are still bent and your torso is a lot straighter so all you have to do is straighten your legs. Thats why once you get the bar to your upper thigh, you will finish because all you have do do is lock your knees. Not sure if thats what you mean by back vs glutes.

Thoughts?

Quote

06-28-2014 , 07:20 PM

#1474

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

I have strong glutes and I finish the lift with my glutes. If your glutes are spuer strong, locking out becomes a strength rather than a weakness. Watch my 601 vid. once it got above my knees it locked out quickly. Im a little slower off the floor than you are though.

Ive heard comments from someone super strong that said back dominant lifters, like you & KK for example, are stronger off the floor than glute dominant lifters like me, but you have more trouble at lockout. I forgot where I saw that. It was a youtube video.

Quote

06-28-2014 , 07:34 PM

#1475

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

I agree with all that I just don't think my glutes are weak because I have a bad lock out and am fast from the floor and I don't think your back is weaker than your glues because you have a fast lockout and are slower from the floor. I think it's just at the top of the lift I am not in position to use my glutes as well as you are. Also I think "strong backed" people are faster from the floor because they use more leg drive from the start and don't care if their back angle gets more acute compared to their legs

Quote

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