Another SS log - Page 3 - Health and Fitness Forum

SQ vid, when you unrack get your spine straight and under you, like bring your hips in. Breath and brace there too during unrack/walk out.

also noticing some butt wink.

Omar just put a new video out on it:

Thanks I'll try out that exercise. Seems to be a bit of a mashup of strength and flexibility though.

June 23

Bench
1x5x125
1x3x125
1x10x95
Failed on the second set

I overreached and couldn't even rerack the bar.
Back down to 110 (and frozen for now)

Pullups 1x3
Chins 2x3
Basically static here from last workout

One-Leg Press 3x8x135
Nice to be back to actually exerting myself. A bit sad that I'm basically where I was a month ago, when quad development is really my main workout goal, but hopefully this new structure is good.

Front squats - a whole bunch of sets at low weights trying to get some comfort level.

WC/Rotator cuffs

Last edited by ibavly; 06-23-2017 at 10:44 PM.

Quote

06-23-2017 , 11:14 PM

#52

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Bench still needs a lot of work. 5'9" white males don't tend to stall on this lift at 125, so rest assured that you have a lot to gain in technique alone. And going from 5 reps to 3 reps at the same weight is a pretty reliable indicator that you didn't rest long enough between sets. 3 minutes rest if the set was easy, 4-6 minutes if it was hard depending on how hard.

Quote

06-23-2017 , 11:38 PM

#53

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

I never said I was white...

I probably do need more rest, 6+ minutes and I probably could have done 3x5 but then the session gets so long

Quote

06-25-2017 , 09:57 PM

#54

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

June 25

Bunch of aches in the elbows, hips, knees, and hamstrings, will probably take 2 days off here

OHP
2x5x80
1x7x80

DL
1x7x225
1x5x185
1x10x135 paused
Definitely feeling gains on this lift, particularly the paused set has gotten a lot easier for me, and this video looks to me like my best form yet. Grip was giving out from basically the first rep which was weird but probably just unlucky.

Curls
3x10x45

OL squat
1x5x25

Rope pull/briefcase carry/negatives

Quote

06-30-2017 , 03:58 PM

#55

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Lost one day

June 29

Bench
2x5x110
1x9x110
Should hit 10 next time

Pullups - 1x4
Chins - 1x4, 1x3

OLLP
3x10x125

Front Squats
1x5x45
1x5x65
Various mobility exercises

Calf raises/WC/Rotator cuffs

Quote

07-01-2017 , 10:10 PM

#56

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

July 1

OHP
2x5x85
1x6x85
Gym didn't have any 2.5s so I bumped it up

DL
1x6x225
1x5x185
1x10x135 Paused
Definitely have more reps in me, but this gym used hex plates. They seemed promising in principle, but every time I set the bar down, it would roll away, so I needed to constantly reset and lose tightness.

Curls
2x10x45
1x6x45
15 seconds rest between sets

OL squats
3x5x25

I've moved from GoodLife in Canada to 24 hour fitness in the States. Such a difference, at GoodLife everything was new, clean, and spacious. Here everything is dirty, crowded, and old. I have a month free here, any recommended spots that the Americans in this forum like (chains or SF specific)?

Quote

07-03-2017 , 01:54 PM

#57

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

July 3

Bench
2x5x110
1x10x110

Pullups
1x4
2x3

OLLP
3x10x130
Will try alternating the press and pullup to save some rest time

FS
1x5x45
3x5x65
Still figuring this out, don't want to push it until I feel comfortable. Form doesn't look good to me.

Bridge
2x10x135

WC/RC

Quote

07-07-2017 , 02:07 PM

#58

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

July 6

OHP
2x5x85
1x6x85

DL
1x8x225
1x5x185
1x10x135 Paused
Still stuck with hex plates unfortunately, but definitely feeling some gains here. The difference between the paused set when I started and now is substantial

Chins 3x10x45
OLS 2x8x25
The squat was a lot harder on the left leg

Negatives/TRX

Been struggling with proper sleep and nutrition, hopefully I can get those back on track in the next 1-2 weeks

Quote

07-07-2017 , 03:20 PM

#59

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

what does 3x10x45 chins mean?

Quote

07-07-2017 , 03:34 PM

#60

COCKBOAT

old hand

Join Date: Jan 2010 Posts: 1,202

Get some lifting shoes if you want to front squat imo.

Quote

07-07-2017 , 04:22 PM

#61

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Quote:

Originally Posted by COCKBOAT

Get some lifting shoes if you want to front squat imo.

That's a good idea. Any recommendations?

Quote:

Originally Posted by Renton555

what does 3x10x45 chins mean?

Meant to type curls, whoops

Quote

07-08-2017 , 09:41 AM

#62

COCKBOAT

old hand

Join Date: Jan 2010 Posts: 1,202

Quote:

Originally Posted by ibavly

That's a good idea. Any recommendations?

Anything with a slightly elevated, incompressible heel should be ok.

Quote

07-08-2017 , 04:38 PM

#63

magking1

old hand

Join Date: Jul 2006 Posts: 1,464

This single video has helped me the most from going to struggling to add weight to regular injury free progression.

Quote

07-09-2017 , 11:07 AM

#64

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Quote:

Originally Posted by COCKBOAT

Anything with a slightly elevated, incompressible heel should be ok.

Dress shoes are a bit hardcore for me, but I put in an order for squat shoes

Quote:

Originally Posted by magking1

This single video has helped me the most from going to struggling to add weight to regular injury free progression.

The deadlift is the one lift I feel the most comfortable with, most of my issues are with squatting.

July 8

Bench
2x5x115
1x8x115

Pullups - 3x4
Leg press - 2x10x130

High Bar Squat (Supersetted with some resistance band work)
1x5x45
1x5x65
2x5x95
1x5x95 (With 5 seconds pause at bottom)
Still trying to figure this out

Barbell rows
3x10x45
Just wanted to try these out, I think I should add them in next time I change the program

Quote

07-12-2017 , 09:06 AM

#65

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Will try logging sleep as well

July 9
8 hours
Football

July 10
7 hours

July 11
4.5 hours - I may be adjusting to going to sleep at 8pm, but its not as easy for my puppy

Was completely exhausted but didn't want to take 3 days off so went to the gym anyways, really a terrible workout though, everything was harder and I called it early

OHP
2x5x85
1x6x85

DL
1x7x225
1x5x185
1x10x135 P

curls - 3x10x45

July 12
8 hours

Quote

07-13-2017 , 09:51 PM

#66

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

July 13
6:45

Bench
2x5x115
1x8x115

Chins - 2x4 1x3
OLLP - 2x10x135

High bar squat
1x5x45
1x5x65
3x5x95 5 second pause at bottom

calf raises/WC

Quote

07-13-2017 , 10:34 PM

#67

TooCuriousso1

Golden 2017

Join Date: Jul 2008 Posts: 6,711

I think you're gonna like the shoes! You might throw a belt on for some SQ just to see how a really tight core feels. I think it just takes time and reps to get the bracing down for SQ. **** is just tough man, I've still got lots of form kinks to work out, and I've tried pretty hard with it for the past 8mo. Keep it up

Quote

07-14-2017 , 08:57 AM

#68

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Quote:

Originally Posted by TooCuriousso1

I'll definitely update when the shoes come in, really looking forward to it. I have a high tolerance for ignoring perceptions but I'd feel pretty dorky wearing a belt for 95lb

Thanks for the encouragement

July 14
7:30

Quote

07-16-2017 , 07:49 PM

#69

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

July 15
9

July 16
9
Football

Been too lazy, going to lift tomorrow for sure

Quote

07-16-2017 , 08:53 PM

#70

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Got a scale, bw is at 157! I thought I was actually gaining weight.

I think I'll start counting calories/protein, and see where that gets me. Hopefully over the next couple months I can add 5-10 pounds, make some strength gains, and maintain a reasonable sleep and nutrition schedule.

The scale also tells me my bf% is 22, probably not very reliable. But would be nice to get that down as well.

Quote

07-17-2017 , 07:27 AM

#71

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Facebook is always listening

Quote

07-17-2017 , 11:39 PM

#72

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

July 17
8 hours
156lb
2200cal

Ohp
2x5x85
1x8x85

Dl
10x1x230
1x5x185
1x10x135 paused
Gave up and just did singles, around 15 seconds between reps. Turned about 90 degrees throughout

Curls 3x10x45
Ollp 2x8x25
Trx

Starting to feel comfortable, going back to the progression in the program