Aidan's Training Log (just weak strongman) - Page 32

I think you are exaggerating the hips back cue, which starts your torso going forward before you even hit the rebound. Any combination of wider feet, wider knees, squatting "between" the legs, more upright torso, higher bar placement, etc could help.

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05-15-2013 , 11:13 PM

#777

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

I see what you're saying, HS. I think it is partly being a bit scared to jar my knees again by having them come too far forward again (conscious), and partly bad technique (sub-conscious pattern). There is an error in the sequence of knee and hip break on the descent, and any of your posted factors may help as well. I'll get working on it.

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05-15-2013 , 11:46 PM

#778

loco

The First Golden

Join Date: Jul 2008 Posts: 14,857

Quote:

Originally Posted by Aidan

Squats: 225x25

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05-16-2013 , 09:16 AM

#779

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Quote:

Originally Posted by loco

gotta keep up with my cardio

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05-20-2013 , 09:22 PM

#780

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

May 20th: Press/Back Light (Phase 2 Week 3)

DB Bench: 55sx12x3
DB Press: 30sx10x3
Speed Deadlifts: 185+monster minis x3x5
Kroc Row: 70x25
GHR: BWx12x3
Bicep curl: 50x12x3
OH Tri extension: 40x12x3

Missed friday, so made up most of the stuff tonight. Weighed in at 174.6 prior to taking a **** this morning, and omron thingy had me at 12% bf.

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05-22-2013 , 09:32 PM

#781

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

May 22nd: Legs Light (Phase 2 Week 3)

Snatch: up to 105lbs
C & J: up to 190lbs (PR!)
Front Squat: 185x3, 205x3, 225x3
Ad/abductors: 160x12x3
Pullups: BWx5x3

Snatch felt like I could snatch 20lbs more on the reps where I fluked good technique, and like an impossible task when not.

Pretty happy with C&J PR, feel like Ive got plenty more there but getting it down with iron plates is awkward. Feet still go too wide though.

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05-23-2013 , 02:24 AM

#782

Melkerson

Carpal \'Tunnel

Join Date: Nov 2008 Posts: 11,072

Quote:

Originally Posted by Aidan

Bit unfortunate, form wise.

That wasn't really that bad, was it? In my mind, that's better than 99% of the squats that you would see at a random globo gym. But I guess H&F caters to the one-percenters.

Often my last rep on a set of 5 kind of has a similar wobble. I never thought too much of it. How concerned do I need to be?

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05-23-2013 , 11:36 AM

#783

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Yeah, I guess they're not too bad. I don't think you have much to worry about, when things get heavy something is going to give at least a little, form-wise.

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05-25-2013 , 04:39 PM

#784

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

May 25th: Back Heavy (Phase 2 Week 3)

Deadlift: 5-4-3-2-1-1-1 up to 350x1, 355x1, 370x1
Pendlay Row: 135x8, 140x8, 145x8, 150x8, 155x8
RDL: 185x5x5
Bicep Curls: 50x12x4
KB Swings: 40lb bell x 10 x 8 (1 min rest, did 20 reps instead of 10 last 2 rounds)

Feeling pretty boss, special effort to get in on a saturday. Wife deadlifted 190x1, 195x1, 200x1 for a PR, think she's probably going to be close to a two plate DL at the end of the training cycle.

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05-27-2013 , 02:17 PM

#785

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

May 27th: Press Heavy (Phase 3 Week 1)

Bench Press: 5-4-3-2-1-1-1 up to 195x1, 205x1, 210x1
Snatch Grip PP: 125x5x3
Shrugz: 210x10x4
Kroc Row: 75x20
Pushups: 20, 20, 12

Weighed in at 174.8lbs this morning, think this new protein powder has creatine so that will contribute I think.

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05-28-2013 , 12:20 PM

#786

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Official Weigh In: 174.2lbs

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05-29-2013 , 09:16 PM

#787

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

29th May: Legs Heavy (Phase 3 Week 1)

Squat: 5-4-3-2-1-1-1 up to 330x1, 350x1, 370x1
Squat: 245x20
Lunges: 2x30lb kb's, 10repsx4

Pussed out on the amrap to my chagrin. 370 felt heavy as ****.

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05-31-2013 , 09:42 PM

#788

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

31st May: Back Light (Phase 3 Week 2)

Snatch: 45x3x3, 65x3x2, 95x3, 105x2, 115xf, f
Snatch Pulls: 135x3x3
Clean and Jerk: 135x3, 155x1x2
Cable Row: 160x12x5
GHR: BWx10x3
Leg Raise: BWx10x3
Bicep Curl: 60x10x3

Previous PR of 105 felt pretty good in that I could double it, but failed twice at 115 (bad catches). Everything else standard.

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06-02-2013 , 06:51 PM

#789

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Conditioning today. Mile walk each way to the track, 400m warmups and some extra dynamic warmup stuff, 8x60m sprints and a 800m jog to cool down.

Mojitos and ice cream well earned.

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06-03-2013 , 09:16 PM

#790

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

June 3rd: Press Light (Phase 3 Week 1)

DB Bench: 60sx12x3
DB Press: 30sx10x3
Lateral Raise: 10sx12x4
Kroc Row: 80sx20
Rope pushdowns: 37.5x12x4
KB Swings: alternating sets of 10 and 20 for eight total rounds, 40lb kb
Pullups: BWx5x3

Quote

06-05-2013 , 11:40 PM

#791

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

June 5th: Back Heavy (phase 3 week 1)

Deadlift: 5-4-3-2-1-1-1 up to 340x1, 360x1, 375x1
Pendlay Row: 135x8, 140x8, 145x8, 150x8, 155x8
RDL: 195x5x3
Bicep Curls: 40x10, 50x10, 60x10, 50x10

Deadlifts felt good, and getting less cheaty on the rows. Still no dice on a muscle up though.

Bodyweight hovering mid 144lbs. Omron thingy said 11.8%bf.

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06-05-2013 , 11:50 PM

#792

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,155

Quote:

Originally Posted by Aidan

30 lb cut in a week confirmed legit

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06-05-2013 , 11:56 PM

#793

loco

The First Golden

Join Date: Jul 2008 Posts: 14,857

5'9" 174 11.8%??? That would indeed be very nice.

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06-06-2013 , 12:06 AM

#794

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

enjoying the LRB programming? considering it. as i continue to atrophy, i realize i'm programming too heavy. squats last cycle were fine. now they suck.

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06-06-2013 , 12:33 AM

#795

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Quote:

Originally Posted by loco

5'9" 174 11.8%??? That would indeed be very nice.

isnt the standard to add 3-4% to those machines? ~15% seems about right. I need to get some pics up.

Quote:

Originally Posted by kidcolin

enjoying the LRB programming? considering it. as i continue to atrophy, i realize i'm programming too heavy. squats last cycle were fine. now they suck.

I reservedly recommend it. I havent got to the end of the programmed block (four more weeks) and I hope to do more of a write up then. Not sure how good three moderately heavy singles would be for maintenance/gains on a cut though, just dont have the experience. But with some moderate goals programmed in and some intensity on the backoffs I think it could be good. My wife is making pretty excellent progress on it, so maybe even loco could benefit.

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06-08-2013 , 06:21 PM

#796

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Noods. Lolme. Out of focus but im too lazy to take them again. Previous are here.

Spoiler:

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06-08-2013 , 06:28 PM

#797

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Wow. Very nice progress. Very obvious results around the middle. Chesticles also gaining definition.

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06-08-2013 , 06:39 PM

#798

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Thanks, BR. Kinda not sure myself how much progress there has been.

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06-08-2013 , 06:41 PM

#799

loco

The First Golden

Join Date: Jul 2008 Posts: 14,857

"You are about to enter another dimension, a dimension not only of mass and round but of mind. A journey into a wondrous land of jackedness. Next stop, the Third dimension!"

Goodbye 2D forever.

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06-08-2013 , 06:46 PM

#800

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Aidan,

Look at yourself from the waist up compared to your old linked pics. Getting dat definition around the abs, and it looks like you had a boob job, noticeable lift in teh chesticle area.

lol loco

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