Doug's Ultimate G-Flux Log - Page 12 - Health and Fitness Forum

Looks like you're going down a tad slow and not getting any bounce from the bottom. But then again I've never done a max 1rm squat in my life. Would like to know about this.

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12-22-2010 , 10:55 PM

#277

milesdyson

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that and knee movement could be a little better on the descent. get them to that forward position quicker and lock them there.

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12-23-2010 , 06:54 AM

#278

busto_in_hawaii

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very nice.. lotta WRs recently. hard work is paying off

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12-24-2010 , 04:25 PM

#279

Doug Funnie II

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Quote:

Originally Posted by Carl Sagan

Looks like you're going down a tad slow and not getting any bounce from the bottom. But then again I've never done a max 1rm squat in my life. Would like to know about this.

Agreed. Anytime the weight is over like 315 I get really timid in the descent. I think I'm afraid of loosing tightness at the bottom if I try to bounce too hard. Might be time to add some goodmornings and back extensions or something.

Quote:

Originally Posted by milesdyson

that and knee movement could be a little better on the descent. get them to that forward position quicker and lock them there.

Thanks, would not have noticed that. I've gotten into the habit of only videoing heavy sets, so I generally let little stuff like that slide because its not severe, but I think I need to start auditing my warmup sets a bit more. As Rip says, no matter how much you've squatted, there's always going to be some bad habits that creep in.

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12-24-2010 , 05:49 PM

#280

kidcolin

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descent speed looks fine imo

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12-24-2010 , 10:19 PM

#281

Jaysick88

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Join Date: Oct 2006 Posts: 1,921

It looks like your "pump faking" your squats. I thought you were going to start 375 about 4 times before you actually did.

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12-25-2010 , 01:11 PM

#282

BobboFitos

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ZZZzzzZZZzzz

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12-26-2010 , 10:53 AM

#283

Doug Funnie II

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Quote:

Originally Posted by Jaysick88

It looks like your "pump faking" your squats. I thought you were going to start 375 about 4 times before you actually did.

Yeah I have scoliosis and it can be hard to get my spine/hips/feet/weight aligned under a heavy weight. It sucks because every second under the bar I lose more tightness, but it always takes me at least 5 seconds to get everything straight.

12-24

2 pood swings to eye level: 5 sets of 10

Solid lower back pump after these.

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12-26-2010 , 11:04 AM

#284

Green Kool Aid

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lol lower back pump

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12-28-2010 , 08:35 PM

#285

Doug Funnie II

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12-28

Squats- 45x5x2, 132x5, 198x5, 242x5, 252x5, 262x5, 272x5
Bench- 135x10x3
Good Mornings- 135x8x2
DB Skull Crushers- 3 sets to failure
Plate Shrugs- 100lb plates to failure x 2

Hip was bothering me so didn't squat heavy. Got some light bench volume in because I'm going to start smolov jr next week.

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12-30-2010 , 06:45 PM

#286

Doug Funnie II

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12-30

Box Jumps- 20 inchesx10, 30 inchesx5x2, 40 inchesx3x3
Bench- 45x10x2, 95x10, 135x5, 145x5, 155x8, 165x8, 175x7
Squats- 45x5x2, 135x5, 185x3, 225x3, 275x2, 305x5x2
Deadlifts- 264x3, 331x2, 375x1, 395x2 (1xf)

Given how ****** I felt on Tuesday I consider this workout a win. Squats weren't too difficult and I got some decent bench volume in so hopefully SmolovJR won't lead to crazy DOMS when I start it this coming Tuesday.

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01-03-2011 , 08:56 PM

#287

Doug Funnie II

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1-3

SmolovJR Bench: Week 1 Day 1
Box Jumps- 2x10x20 inches, 3x7x30 inches, 5x4x40 inches
Bench- 45x15x2, 95x12, 115x10, 135x8, 150x6x6
Kroc Rows- 85x25 each arm
DB Pullovers- 45x12x3
Wide Grip Cable Rows- "80"x16x3

Did box jumps to warm up. They were time consuming but pretty fun. Bench was really easy, basically a dynamic workout. I used 215 for my max which is pretty conservative.
bobbo

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01-03-2011 , 11:42 PM

#288

BobboFitos

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Quote:

Originally Posted by Doug Funnie II

I read your log anyway, Nate. (It's more effective if you posted that in like S&L, bc I don't read that sub forum!)

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01-04-2011 , 02:31 AM

#289

busto_in_hawaii

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Hope the smololov jr. works for your bench like it worked for my pressss

re: box jumps.. do you use your do-wins for them?

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01-04-2011 , 08:33 AM

#290

Doug Funnie II

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Quote:

Originally Posted by busto_in_hawaii

Hope the smololov jr. works for your bench like it worked for my pressss

Thanks. I'd be happy to get back to 235 ish on the first cycle (my true max is probably around 225 now)

Quote:

Originally Posted by busto_in_hawaii

re: box jumps.. do you use your do-wins for them?

No, just some chucks.

Box jumps are funny though. I might video them next time, because I'm pretty sure that I get more hip/knee extension when I'm using a 30 inch box than when I use the 40 inch one. I need to pick my feet up so quickly to land on the 40 inch one that it wouldn't surprise me if my center of gravity gets highest on the 30 inch jumps.

I think optimal programming with these probably involves doing more low jumps with a weighted vest, but I'm not that dedicated yet. I just want to jump onto the tallest things that I can.

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01-04-2011 , 08:53 AM

#291

Doug Funnie II

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Quote:

Originally Posted by BobboFitos

I read your log anyway, Nate. (It's more effective if you posted that in like S&L, bc I don't read that sub forum!)

Lol nice, glad to see that it worked. Thought it would be funny if all your TZ trolls started doing it, but I'm not going to spread the word.

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01-05-2011 , 10:53 PM

#292

Doug Funnie II

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1-5

SmolovJR Bench: Week 1 Day 2
Box Jumps- 2x5x20 inches, 2x5x30 inches
Bench- 45x10x2, 95x10, 135x8, 160x5x7
Squat- 45x5x2, 154x5, 198x3, 242x2, 286x2, 309x5x2
Swiss Ball Back Extensions- 3x20

Right hip flexor started to bother me on the box jumps so I shortened them. I think I tweaked it last time and didn't notice until today. Bench was easy but annoying, and my wrist is slightly strained. Squats were as easy as I could've hoped for given my wrist/hip flexor. Tried to do some KB swings to finish my workout but the fast hip extension did not feel good so I went with back extensions instead.

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01-07-2011 , 08:20 PM

#293

Doug Funnie II

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1-7

SmolovJR Bench: Week 1 Day 3
Bench- 45x15x2, 95x10, 135x8, 155x6, 170x4x8
DB Pullovers- 50x12x3
RD Flyes- 20lbsx20, 15
Lat EQIs- 3 times

SmolovJR is annoying. Who wants to bench for an hour? I'm going to dominate squats tomorrow.

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01-08-2011 , 06:00 PM

#294

Doug Funnie II

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1-8

SmolovJR Bench: Week 1 Day 4
Bench- 45x15x2, 95x10, 135x8, 165x5, 180x3x10
Squat- 45x5x2, 154x5, 198x3, 242x2, 286x2, 309x1, 319x3 (1xf)
Deadlifts- 296x5, 319x5, 339x8

Shoulders were wrecked after bench, which made getting under the bar tough on the squats. The weight was manageable but it kept shifting around. Deadlifts were meh, had wanted to get 9 but not too disappointed.

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01-08-2011 , 06:33 PM

#295

Carl Sagan

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Damn making me tired looking at all that benching lol.

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01-10-2011 , 08:28 PM

#296

Doug Funnie II

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Yeah it's pretty rough. My upper body definitely looks more pumped up though.

1-10

SmolovJR Bench: Week 2 Day 1 (+10 lbs from week 1)
Bench- 45x15x2, 95x12, 135x9, 160x6x6
DB Rows- 90sx20 each arm
RD Flyes- 10sx15x3
Hanging Leg Raises- 12x3

Bench was meh. Not hard, but my shoulders are starting to feel the volume. I'll be icing for awhile tonight while I NBA. Rows were decent. My lats and traps are shot, which limited what I could do for accessory work.

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01-13-2011 , 08:39 PM

#297

Doug Funnie II

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1-13
Gym was closed from the snow so I couldn't lift yesterday.

SmolovJR Bench: Week 2 Day 2 (+10 lbs from week 1)
Bench- 45x5x2, 95x5, 135x5, 155x5, 170x5x7
Squats- 45x5x2, 154x5, 198x3, 242x2, 286x2, 316x3, 321x2, 326x2, 331x1, 336x1
DB Shrugs- 100sx8, 75sx8, 65sx8, 55sx8, 50sx8 done with no rest
Lat EQIs- 10lbs x 60 seconds

I may have to face the fact that my squat is getting weaker. Feels like a core issue, the weight always seems to be rolling forward.

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01-15-2011 , 01:19 PM

#298

Doug Funnie II

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1-15
Warmed up with some box jumps.

SmolovJR Bench: Week 2 Day 3 (+10 lbs from week 1)
Bench-45x10x2, 95x5, 135x5, 165x3, 180x4x8
Wide Grip Cable Row- 110x15, 120x15, 130x12
Incline Hammer Curls- 30x6, 20x6, 15x6 no rest, then 25x6, 17.5x6, 15x6

Some bench reps were a bit slow. Paused a couple reps. I have a feeling tomorrow may be tough.

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01-16-2011 , 04:19 PM

#299

Doug Funnie II

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1-16

SmolovJR Bench: Week 2 Day 4 (+10 lbs from week 1)
Bench- 45x10x2, 95x10, 135x5, 165x3, 190x3x10
Box Squat- 135x5, 185x3, 225x3, 265x2, 295x3x4
DB Pullovers- 15lb dumbells x 12x4
Deadlifts- 154x5, 264x3, 319x3, 339x3, 359x4

Bench took forever. Box squats were just below parallel, so 295 was somewhat challenging. Based on my deadlift performance, I think I'm pretty burnt out (did 366x5 about a month ago). Gonna do my final week of SmolovJr for bench, start deloading squats now, and do my last week of 5/3/1 for deadlifts. Then another week of deloading everything and hopefully I'll be back to normal.