Dude your high rep conditioning is awesome, you should be proud of that.
Thanks. I sometimes worry that I'm not doing enough (read: any) low rep, maximal effort type work and wondering how that will impact my strength gains. Oh well, I've been progressing just fine and at least I'll have these sweet muscles from these high rep sets.
ETA: Finally did a body caliper test this morning, and the chart says I'm at 19.6% BF @203lbs, 163.2lbs LBM.
Last edited by fredd-bird; 07-18-2012 at 08:58 AM.
It may just be the angle, but it looked like you were bringing the right side of the bar lower down your chest than the left (like the right side was a bit below your pec and the left was about at the bottom of your pec). Also it looked like you had another rep or two in there.
Well, I plan on keeping my bodyweight pretty constant or only dropping a little bit over the next few months. Based on Lyle's model, I could only put on like 1-2lbs/month of LBM. I doubt I'll be able to put on much LBM while maintaining/slight deficit, so you'll have to meet me down here because I won't be adding much LBM for awhile.
Hmm, well the first reps are better than in the past imo so I have made some progress. It quickly diminishes though and i'm back to a slightly rounded low back.
Left shoulder was giving some issues and I didn't want to injure myself. This gives me something new to fix.
DB Curls:
10x20
2x10x25
Back Extensions:
20,15,13
Not the best accessory day, I guess curlz were alright as 20s just seemed way too light. And imma just put this here so I don't have to keep going back to the second page to check and do maths.
It may just be the angle, but it looked like you were bringing the right side of the bar lower down your chest than the left (like the right side was a bit below your pec and the left was about at the bottom of your pec). Also it looked like you had another rep or two in there.
I'll take this from a different angle next time just to confirm/deny. I'm also wondering if what you noticed is a possible contribution to the pain I felt below:
Shoulder felt fine after lax ball, but I had no issues with this or the volume from DB OHP. Maybe I already fixed it?... I'll keep up the SMR routine for another week or two just to make sure.
Rows
5x125
5x140
8x160 (1rm 202.7, -11.8)
DB OHP
10x45
10x45
8x45
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Super meh day. Only had 5 hours sleep and didn't eat a solid meal before lifting, just a shake about an hour before.. also no caffeine. I normally would've just waited to go to the gym, but I had to play poker and that's really the only time I could fit it in given tourney start time.
MMMMMMEHHHHHHHH... I felt like I was losing the grip and I needed to rack it. If it weren't for that it looks like I had a couple more in the tank no doubt.
Cressey foam roll + lax ball glutes + pec and left scapula area
Power Clean:
5x45
5x45
5x65
3x95
3x135
3x155
3x155
DL:
5x155
3x225
3x255
9x295 (1rm 383.5, +7.7)
All double overhand. These felt much better than last week and I would've taken video but it was just too busy in the area. PTs with two clients both doing random ass circuits.
DB Curls:
3x10x25
Incline Bench:
7x45
10x135
7x135
Left shoulder was feeling very fatigued and this an accessory, so **** getting injured on some bull****.
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Skipped planks because I had to get home. I can do them any time here...
Overall good day. It was nice to eat an actual meal before training on Saturday. I'm also starting to wear some gym swag. Got the TK knee bands and a bag, should have the Wei Rui Contenders here sometime this week. Hopefully by Tuesday for squats.
are you still doing 5/3/1? are you using the 1rms youre tracking every day for progression or are you following the program moving it up 5lbs/10lbs a cycle?
are you still doing 5/3/1? are you using the 1rms youre tracking every day for progression or are you following the program moving it up 5lbs/10lbs a cycle?
Yup, still following 5/3/1 (this version to be specific http://www.t-nation.com/free_online_...y_younger_self). I track the 1rms so I can accurately set rep goals to achieve a greater 1rm. I've just been going up the standard 5/10lbs as outlined in the book, nothing special yet.
Cressey foam roll minus pecs, lax ball glutes (forgot shoulders), and couch stretch
Cleans:
some practice work from the hang,
3x45
3x45
3x45
Full
3x65
3x95
2x135
155,165,175,185,190oxx +5lbs
My form is so terrible. I'm actually going to go in this Sunday after watching the Pendlay clean and snatch vids. The gym will be empty and I can just do those to lifts at light weights to get better. I plan on editing together a vid of all my attempts.