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07-31-2014 , 10:14 AM

#151

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

good work!

Quote

07-31-2014 , 12:19 PM

#152

Absolam

journeyman

Join Date: Jan 2014 Posts: 289

Quote:

Originally Posted by cha59

good work!

I'm feeling it today...

Quote

07-31-2014 , 03:37 PM

#153

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,139

Squats confirmed looking better than ~1month ago or whenever the last time I saw you was. Still plenty of onward & upward technique improvement to be had but the upward trend has been established for sure.

Quote

08-01-2014 , 10:12 PM

#154

Absolam

journeyman

Join Date: Jan 2014 Posts: 289

8/1

Deadlift
330x4x4
370x2
400x1

TBDL
390x9

2 issues tonight, first was a pain in my knee starting during my warmup sets. Did a lot of smashing of the quads and a little bit of the calf. It helped a little bit but we think that it's going to take a while to fix. Lots of smashing in my future. The second one is the same as Wednesday. I think when I start getting tired I don't push into my belt as much as I can. Practice practice practice...

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08-02-2014 , 11:25 AM

#155

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

Stretching the quads after you smash them is very important too.

Quote

08-03-2014 , 07:04 PM

#156

Absolam

journeyman

Join Date: Jan 2014 Posts: 289

8/3

Squat
227x2x5

Bench
133x3x6 for speed

Chaos push up
3/3/3

Pull through
155x12x3

Rows
200x12x3

Face pulls
165x2x3

Knees felt weak tonight. Like I was struggling with 223 for my squats. Cha thinks it's from from having tightness in my quad for so long. I did some rolling on a pvc pipe and some stretching yesterday and I think it is helping. Cha saw some improvement in my bench form tonight which we suppose is from all the additional stretching from Friday to today. I'm also starting to get more enjoyment out of working out which I had lost. Good times were had tonight.

Quote

08-03-2014 , 07:29 PM

#157

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

Quote

08-04-2014 , 06:46 PM

#158

Absolam

journeyman

Join Date: Jan 2014 Posts: 289

I'm looking for additional work on my off days with Cha. Things I can skip if I'm not feeling up getting my ass to the gym that night. Tonight I think I'm going to go do all my extra stretching with some front box squats maybe some lunges and db presses a few other accessory movements to help my big 3. Any suggestions from the peanut gallery?

Quote

08-04-2014 , 08:13 PM

#159

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

Quote:

Originally Posted by Absolam

Stick to rolling and mobility work. Dont lift anything heavy. Maybe some light goblet squats would be ok. Buchberger stuff would be very good. You need to recover between days of heavy training.

Quote

08-04-2014 , 08:40 PM

#160

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,139

Quote:

Originally Posted by cha59

Stick to rolling and mobility work. Dont lift anything heavy. Maybe some light goblet squats would be ok. Buchberger stuff would be very good. You need to recover between days of heavy training.

I don't know your programming in detail. But this sounds good. You can mess around with more light work volume ( light KB swings) but I'd avoid anything heavy or super exhausting. Although you could just go for it and see if your body can handle more.

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08-04-2014 , 09:04 PM

#161

Absolam

journeyman

Join Date: Jan 2014 Posts: 289

8/4

DB press
45x8x3

Front Box Squat
125x3x3

DB rows
85x3x20

Farmers walk
100x4

Spent a lot of time stretching tonight. Did all the ones I could think of for my legs. Probably took an hour and 15 or so. I need to figure out how to get my grip fixed on the front squat. I have a bit too much tightness in my forearms for the usual method I used so I just kinda mixed it up.

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08-04-2014 , 09:16 PM

#162

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

That's probably more weight & volume than you ought to be doing, at least on a regular basis, when you're lifting heavy 4 other days a week. No big deal to do that one time though.

Quote

08-04-2014 , 09:25 PM

#163

Absolam

journeyman

Join Date: Jan 2014 Posts: 289

I don't know how to say this but I feel like I should be doing more...maybe when I'm lifting those heavy days I'm not really giving 100%. I feel wiped out when I'm going home but by the time I get to bed I feel like I could go for round 2. I just feel like I'm not maximizing my time and energy when I lift.

Quote

08-04-2014 , 09:39 PM

#164

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

Quote:

Originally Posted by Absolam

We should talk about this.

Quote

08-04-2014 , 10:09 PM

#165

Absolam

journeyman

Join Date: Jan 2014 Posts: 289

Well we have an appointment tomorrow right?

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08-06-2014 , 12:41 PM

#166

Absolam

journeyman

Join Date: Jan 2014 Posts: 289

Quote:

Originally Posted by cha59

Have you read this before?

http://www.wannabebig.com/training/d...ke-a-champion/

Here are some things I see with you:

Glutes are part of your core.

The good news is you've improved at all that stuff quite a bit. You still have plenty of work ahead of you though.

This article helped me figure out and strengthen a lot of my weak areas.

So basically everything!? I think there is plenty of room for improvement in all those areas (still) but some more than other obviously.

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08-06-2014 , 01:41 PM

#167

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,139

There is always improvement for everything in all areas, pretty much. It's just a matter of seeing what has the lowest hanging fruit, i.e. most room or easiest room for improvement.

Quote

08-06-2014 , 03:56 PM

#168

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

Quote:

Originally Posted by Absolam

So basically everything!? I think there is plenty of room for improvement in all those areas (still) but some more than other obviously.

I think your hamstring strength has improved since I posted that. All your strength has. But you do still have room for improvement on all that stuff.

Quote

08-06-2014 , 09:47 PM

#169

Absolam

journeyman

Join Date: Jan 2014 Posts: 289

8/6

Bench
165x3x3
165x6

Pushup
4/5/5/5

DB Rows
85x6x4

Rope push down
75x15x4

PNF D2
25x15x2

Quote

08-08-2014 , 03:40 PM

#170

Absolam

journeyman

Join Date: Jan 2014 Posts: 289

Quote

08-08-2014 , 09:18 PM

#171

Absolam

journeyman

Join Date: Jan 2014 Posts: 289

8/8

Deadlift
290x4x4
330x2
370x2

TBDL
350X10

GHR
23/20/13/13

Reverse Hyper
70x10x4

Quote

08-08-2014 , 09:21 PM

#172

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

That looks like Mag/Ort. No backoff high rep set?

Quote

08-08-2014 , 10:09 PM

#173

Absolam

journeyman

Join Date: Jan 2014 Posts: 289

Cha can tell you more about the programming because he writes all my stuff, but yes it is the Mag/Ort. As for the backoff set, I guess the TBDL is it? Im not really sure...I just do what Cha tells me to do.

Quote

08-09-2014 , 12:01 AM

#174

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,139

TBDL 350x10 doesn't look like a high rep backoff set? Do you even Mag/Ort at Cha's, Golden?

AFAIK - Cha doesn't love high rep conventional DL b/c one's form inevitably breaks down on an AMRAP and that is really dicey long-term for the low back. Instead, he has a TBDL with high grip, so you can do high rep sets without worrying about your back if form starts to potentially break down.