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Old 07-27-2016, 06:18 PM   #26
HalfSlant
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Re: Hi this is Jim Logg

Any particular reason for not using a belt? I started wearing a belt when I hit ~225x5 squats
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Old 07-28-2016, 01:13 PM   #27
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Re: Hi this is Jim Logg

Mainly that I just don't have one, but there's some vague, fatheresque logic that it would make my lift "less athletic" going on as well. Candito has a good video arguing against squatting with one. I obviously have no qualified opinion either way. If I get more serious, I'll buy one eventually.

5.28.16-night
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Old 07-28-2016, 02:39 PM   #28
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Re: Hi this is Jim Logg

Quote:
Originally Posted by johnnycarson View Post
Thanks for the comments. I was just looking at your log. Pretty goddamned stout.

Will focus on racking and descent tomorrow.

Also, other than doing PowerCleans on Chin day instead of deadlift day, the only way I'm deviating from SS is by adding two sets of 3 on the front squat: surely this can't be too bad? Though if I'm wrong, I'm willing to listen.

Today at work we got a 345lb tire. Flipped it four times. Boss told me to stop horsin' around.
If there is one thing I would do over, it's adding FS into my programming from the beginning. At least once a week.
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Old 07-30-2016, 01:35 PM   #29
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Re: Hi this is Jim Logg

7.28.16
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7.29.16
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Old 07-30-2016, 01:40 PM   #30
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Re: Hi this is Jim Logg

7.30.16
I found a powerlifting gym near me, and on a whim I booked a session with a SS-certified coach there. Write-up incoming.
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Old 07-30-2016, 02:57 PM   #31
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Re: Hi this is Jim Logg

7.30.16
I found a powerlifting gym near me, and on a whim I booked a session with a SS-certified coach there. Write-up below.

Exactly opposite my expectations, the coach liked my presses and disliked my squats.

SQ

Unsurprisingly, the technique learned was a true rippetoe squat.

Started with grip/bar placement, for which I was glad, since I really didn't know what I was doing. I guess I had been placing the bar too low, the new placement (right above the "Meat Shelf") was much more comfortable. Going forward, I know to start with the grip first, and then once I get under the bar, the position will be natural.

Started with the bar, the two main things she had me working on were getting my chest tilting downwards and my ass farther out. Going so far horizontal was not natural for me, and it felt like I was doing two lifts, sort of a squat embedded in a good morning. To correct this, I ended up fixing my gaze on the floor about two feet in front of me,

2x5 at 85 (i think)

then

2x5@115

She said every time I moved up in weights, my old habits returned. She advised me to deload all the way down to 115-120(!) next time I go to the gym.

Other adjustments:
-Widened my stance.
-instructed me not to go so low.

The best adjustment (besides helping my bar position) she gave me was that I should be keeping my elbows farther back, rather than try to swivel them into my lats, as I had been doing. I have a tendency to hyperextend my back, which leads to flexion in the hole. That certainly describes the problem I was having at 240, with my feeling of folding.

OHP
apparently I'm doing alright, besides exaggerating the head movement.
She showed me how to grip properly, and how to make the most of hip thrust. The bar was flying up. Clenching my ass and trying to keep every part of my body tight helped too. Worked up to 80

BP
Apparently my bench is pretty efficient. It two weeks ago, but since then I learned a lot from reading the ss chapter. Main weakness is in wrists and in not keeping bar over forearms. By the way having a nice wide bench is a huge upgrade from the balance beam I've been using.
Worked up to 1x5@125

DL
Most of the focus was in the setup. Keeping the bar over the feet, bring knees to meet the elbows. The stance ended up being narrower than I was used to.

She also said I was pulling too fast, since I am not yet really in control of the movement.

Went to 225 and tried hook grip for the first time. She said I was rounding my back. So I did a triple at 205 after.

Overall it was a positive experience, although I don't know if it was worth it for my income level. 90mins also really isn't much time at all. If I had more money, I'd probably wind up joining the gym and taking a few more sessions.

Main wtf was with the squat. Not really sure how I feel about deloading to 120. She said that only 2 months in to SS, I really shouldn't be missing reps at all. I agree with the logic, but a 140lb drop seems rather drastic. I like the feeling of squatting heavy. It would be is a psychological bummer to drop that far back. Thoughts would be appreciated.
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Old 07-30-2016, 03:00 PM   #32
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Re: Hi this is Jim Logg

Also the coach told me not to workout afterwards but since I had time, energy, and an anti-authoritarian streak in general, I put in a small session.

LBBS
1x5@135
1x5@185
Front squat
2x3@165' 1x5@165

OHP
3x5@95 easy! New technique really helped.

Dl
1x5@135
1x1@225 immediately decided against more
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Old 08-01-2016, 07:00 PM   #33
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Re: Hi this is Jim Logg

7.31.16
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8.1.16
SQ
Really had no will to deload to 115, went to 205 instead
3x5@205
--first set was harder than 235 was. Wasn't used to the new form. Filmed last set.

Front squat
2x3,1x5@170

Bench press
3x5@155
--Finally
Deadlift
1x4@260
--Could have done another, but back felt weird. Watching the video I see I look like a defensive alley cat. Need to fix the rounding before I add anymore weight.

Powercleans
3x3@130 I was gassed by then. However I promise the first two sets didn't look as bad as the last set:
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Old 08-01-2016, 09:03 PM   #34
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Re: Hi this is Jim Logg

Quote:
Originally Posted by johnnycarson View Post
She advised me to deload all the way down to 115-120(!) next time I go to the gym.
How fast did she recommend you work back up?
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Old 08-01-2016, 09:15 PM   #35
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Re: Hi this is Jim Logg

That DL is jdock/assaniback.jpg levels of concerning; I'd advise moving back down to 135 and just doing a bunch of reps on DL days until you can actually get (and keep) your back set throughout the movement.

Squats seem a bit better, if a bit loose. Some forward knee travel in some reps that seems like it's a result of having a bunch of different cues in your head as opposed to anthropomorphy stuff that you can't really help.
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Old 08-01-2016, 09:46 PM   #36
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Re: Hi this is Jim Logg

yeah that DL is gross, and I have absolutely no clue how to coach/help someone who's low back can even do that. Like I don't think my back is even capable of that.

I mean this guy is a real jerk.
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Old 08-02-2016, 06:24 PM   #37
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Re: Hi this is Jim Logg

Good heavens! I didnt know my deadlift would cause such a scandal.
Quote:
Originally Posted by COCKBOAT View Post
How fast did she recommend you work back up?

5-10lbs, she said.

Quote:
Originally Posted by Montecore View Post
That DL is jdock/assaniback.jpg levels of concerning; I'd advise moving back down to 135 and just doing a bunch of reps on DL days until you can actually get (and keep) your back set throughout the movement.
that's the new plan. Too bad, thought I'd be squatting and dl'ing 300 by the end of the month.
Squats seem a bit better, if a bit loose. Some forward knee travel in some reps that seems like it's a result of having a bunch of different cues in your head as opposed to anthropomorphy stuff that you can't really help.

I see that. weirdly though, looks like little forward travel on my front squat. What you said about the cues is one hundred percent right. Hopefully things will tighten as I work back up


Quote:
Originally Posted by kidcolin View Post
yeah that DL is gross, and I have absolutely no clue how to coach/help someone who's low back can even do that. Like I don't think my back is even capable of that.
guess I should widen my stance a half inch?

I mean this guy is a real jerk.


Though I've been called a cad a time or two, I'm certainly no luka magnotti.
Taking small vacation to El Salvador, probably will have to skip Wednesday's workout.

8.1.16
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Old 08-02-2016, 06:45 PM   #38
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Re: Hi this is Jim Logg

Quote:
Originally Posted by johnnycarson View Post
Main wtf was with the squat. Not really sure how I feel about deloading to 120. She said that only 2 months in to SS, I really shouldn't be missing reps at all. I agree with the logic, but a 140lb drop seems rather drastic. I like the feeling of squatting heavy. It would be is a psychological bummer to drop that far back. Thoughts would be appreciated.
Drop the weight down IMO. Maybe not 120, but start with 135 because that is the standard. While dropping weight is definitely a psychological issue, getting your form down early is a great thing. This is why I dropped down to 225 coming back off my layoff. 225 for me is LOL low (usually my 3rd warmup set), but I know it is better to go low weight and get things back into the groove properly.

Quote:
Originally Posted by johnnycarson View Post
Good heavens! I didnt know my deadlift would cause such a scandal.
Just watched the DL video and thought it was snapcity time. Really need to work on your lower back not rounding like that.
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Old 08-06-2016, 06:45 PM   #39
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Re: Hi this is Jim Logg

Went to Mexico instead of El Salvador. Monterrey-->Puebla-->D.F. That I intook more than I expended, calorically speaking, is probably a safe assumption.

8.3.16
1xbloody mary
3x12oz Lager

Hiked up and down a mountain, at least 20km.

8.4.16

4x12oz Lager
2xMezcal

8.5.16
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Old 08-06-2016, 06:57 PM   #40
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Re: Hi this is Jim Logg

8.6.16

After four days rest, came in weaker than I thought I'd be.

Weight:160.5
LBBS
3x5@210.
-- Much harder than 230 was. I am really struggling to balance all the new cues I've learned in my head.
--I also see that I have what I think is called butt wink. I realize my Hamstrings and glutes are weak as hell, which also explains my horrible DL form.
--video, second set.Erratic bar path, I know. Weight is coming forward too, I guess because of weak Hams? I feel like the whole thing looks much worse than my squat at 240 did two weeks ago.

Front Squats:
3x3@175
--my quads in good shape
OHP:
3x5@100
1x2@115, just to see
Chins
10,6,5,3,3,3
--Trying for thirty in minimum amount of sets


I really wanted to deadlift at very low weights to practice, but the gym filled up and I didn't want to wait anymore.At some point I will switch my program around again anyhow, so I'm not DLing and Benching on the same day

Did some random sets of RDLs @105 to stretch out my hamstrings.
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Old 08-08-2016, 06:52 PM   #41
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Re: Hi this is Jim Logg

8.6.16
2x12oz Pacifica
1x16oz PBR
1x24oz Belgian ale 8%

8.7.16
1x24oz modelo

Starting to drink too much again. Going to teetotal a few days. Let the modelo be my back-off set.
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Old 08-08-2016, 07:01 PM   #42
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Re: Hi this is Jim Logg

8.8.16
Weight 159
LBBS
3x5@215
--The disheartening struggle on a deload continues. Somewhat wish to revert to my old style, which I don't think looked too bad.
Filmed sets 2 and 3, each set got a little easier, I think. Set two not even hitting depth smh. In a way it's more comfortable for me to go ATG.
Set 2
Set 3


BP
2x5@160, 1x4@160
--A strong high schooler helped me with the liftoff. Extremely helpful, since my arms are so short it takes a lot for me to just u rack. Rep 5,set 3 was a team lift. Still, at least it's a 5rep pr.

Pause Dl
2x5@135 front grip
--did on a recommendation from a candito video on how to fix low back rounding.
Filmed set 2:

--I thought it looked decent so I tried:

DL
1x5@185 front grip


Not as bad but not good at all. I notice it seems like my back was a bit less horizontal during the pause reps? Not sure. On the first rep my toes come up, I was really trying to load my hams I guess. Last rep my hips shoot up first. Well I am going to keep doing pause Dls and rdls. At some point I guess I'll get strong enough to not want to instinctively put the whole load on my lumbar.
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Old 08-10-2016, 05:44 PM   #43
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Re: Hi this is Jim Logg

8.10.16

Weight 160

An operational hiccup has made the last few days of work awful. The last two days I spent 8.5 hrs outside with no lunch. It's been a trial on me

Yesterday I sprained my ankle. Iced it last night. No
swelling, only bruising. The protuberance of bone on my interior right ankle
resembles half a purple golf ball.

So I didn't want to squat too heavy.

FS
3x3@185.
--Not easy. Maybe this was stupid considering my ankle. Gnurling
irritated my neck: is it normal or a result of bad form?

OHP
3x5@105.
--reps 4,5, on set 2 were major grind. Think i cheated with my calves
a little. All reps on set 3 were good though,

Superset ChinsxRDls:
Maybe this is a stupid superset pair. Grip was failing first for both.
The chin up bar was really fat, I could barely wrap my little hands
around it. Forearms numb when I finished.
-Chins
--6,6,6,5,4,3
-RDLS
--2x5@95, 3x6-8@65
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Old 08-12-2016, 09:48 PM   #44
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Re: Hi this is Jim Logg

8.10.16
1x24oz lagunitas imperial@9.9%

8.11.16
3x16oz PBR

8.12.16
Brother and I randomly found a power rack with bumper plates. Had never used them before. Randomly worked up to:
Clean&press
1x1@135
1x1@155

Power clean
1x1@165

Front squat
1x1@205

Did everything in cargo shorts and dress socks.

Power clean was close to max effort. ended up going all the way into a front squat to catch it-maybe this has a different name. I definitely had 215 in me on the FS, maybe 225.

Resume normal programming tomorrow.
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Old 08-14-2016, 03:25 PM   #45
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Re: Hi this is Jim Logg

8.12.16
2x12oz Dos Equis

8.13.16
Weight 165
Left tablet at father's. Wasn't able to film.

Squat
3x5@220
--realized the cue of "break at the hips" works much better for me than "point with the nips"

BP
I thought 160 was absolutely flying up, but as I reapproched the rack I saw:
1x5@155.
--forgot the 2.5s! Then I did,
5,4,5@160
--first time benching in a powerrack. On set 2, rep 5 I banged the pins. It'd be honest to call it a failure. Rep 5, set 3 was the slowest of slows, but I made it.

DL
1x5@135
1x5@ 165 paused
--front grip for both

PCs
5x3@135
--Can't imagine i was doing these with any technique to speak of. Major pain in my front patellers about 5hrs later. My clean career may be over as soon as it started. Knees are smartin' like the devil.
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Old 08-15-2016, 04:34 PM   #46
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Re: Hi this is Jim Logg

8.14.16
1x16oz Andygator
Also, don't know why I put 165 yesterday, weight was at 161.5

8.15.16

Weak today

Sq
-3x5@225
--Harder than it should have been. I still don't have my tablet, but
definitely will by wednesday. Plan to redo 225, filming every set,
adding either an AMRAP or 2 back-off sets at 185 or so. Ever since I
saw the coach, my form's been a mess. Whereas before, when I had more

or less taught myself, I only had one cue to remember (bar over feet),
now I feel like I am confusing myself with so many things to think
about. The movement feels like a jerky mess.

FSq
1x1@190. Was going to go for 3x3, but after first set I said F that.
Hopefully that I struggled here too means that I was just having an
off day.

OHP
5,4,5@110
--think I cheated a little on last rep. Will redo 110 next ohp day, and film.

Chins
9,5,6,4,4,3
--Experimenting with grips. Last three were done on gymnastic rings.

Left forearm hurts.
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Old 08-17-2016, 05:06 PM   #47
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Re: Hi this is Jim Logg

8.16.16
1x24oz lagunitas imperial@9.9%
Insomnia. A lot of cigarettes. Fitful awakenings, disordered dreams. Themes typical:moral turpitude, crime and persecution.

8.17.16
Bad night of sleep.

For whatever reason, inside of hips near groin were very sore, have been all week. Felt it big time on the squats.

SQ
Warm up:Ohs 10@45, LBBS 5@45,135, 3,1@185
3x5@225
--experimented with widening stance each time. Incredibly, I actually was trying to just break parallel on the first set. I have no kinesthetic sense/motor coordination. In high school I was always reasonably "athletic"--fairly strong, fast, good jumper, etc.--but was always uniformly terrible at sports.
--also, I decided to forget about ALL cues and just put the weight up and down. Maybe stupid
--filmed all three sets. The belay rope in the background happens to make a good vertical path tracer. Was planning on going for 7 last set. Stopped at 5 cause I am a sissy.






BP
3x5@165
--Filmed first two sets. After the major struggle on rep 5 set 2 I thought for sure I'd fail set 3 but I made it.





DL
1x10@135
1x3@185
1x5@205
--all front grip


Thoughts?

For some reason I decided to try sumo. This set at 205 was the first time I'd ever done it. Immediately lost count, did as many until my back felt weird. Luckily I filmed it:
1x7@205



I don't know if this looks better or worse than my conventional. I thought my back would be more vertical than conventional, but it seems the angles are about the same. I don't really know if my legs/torso are long/short in proportion to each other. I know I have short arms, though (wingspan<height).

Sumo was definitely easier, tried singles:

1x1@255
--easy enough
1xf@305
--didn't even get off the ground. Stupid to have tried, I know.


Will probably repeat either bench or Dl on sat. Stupid to have programmed the big three all in the same day.
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Old 08-17-2016, 10:00 PM   #48
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Re: Hi this is Jim Logg

Squats: Looks like you've got some buttwink/lumbar rounding in most of your reps, probably from trying to get deeper than you're "able" to normally; I'd suggest lightening the weight a bit and trying to groove the form in before progressing further.

Bench: Actually not bad, some of the powerlifting bros may have some useful comments.

DL: Your inability to properly set your lumbar spine is still leading to that rounding; it also doesn't look like you're setting your lats very well, and I suspect there'd be the same mid to upper back rounding were the weight a bit higher. I'd keep working on it, filming, and just trying to make incremental improvements.
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Old 08-20-2016, 11:28 AM   #49
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Re: Hi this is Jim Logg

Thanks Monte. I know I should deload on squats; you, Skeletor, and the coach have all advised it---together that must make at least a decade of experience against my 2.5 months.

However, against all wisdom, I'll not deload just yet. Reasons:

1) In about 3 weeks, I am making some big life changes which will mean I won't be able to lift for at least a weeks. Since coming back will mandate a big drop in weight anyways, I might as well try to progress until then. Afterwards, I can really try to find a groove.

2) I was firing out of the hole much faster the old way I squatted (eg. post 20), I want to try to recover some of that before I go full PL/rippetoe .

3)I DO NOT UNDERSTAND what butt wink is.

4)I am vain.


Ok i am off to the gym.
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Old 08-20-2016, 05:50 PM   #50
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Re: Hi this is Jim Logg

8.20.16
weight: unsure
breakfast: some serious crow!

not an hour after declaring his"post de resistance", your Napoleon has his Barbell-loo.

Squat
ohs45x1x10,
lbbs 45x2x5, 135x5x1,185x3x1,205x2x1
230x2x5,1x3
--Set one: not easy.
--set 2:quite hard
--set 3: on rep three, I came the closest I've ever come to getting pinned. It seemed prudent to forego reps 4 and 5.
--somehow set 2 got deleted. well all the dramatic tension occurs in act 3 anyhow:



FrSQ
190 2x3
--hard!
--set 1:


OHP
--110 was so easy I wished I had loaded 115. then I see I had not loaded the 5s...
100x3x5
110x1x4


Dl
Conv:
135x1x10
185x1x2
215x1x5
--Back still rounding, but not as badly:


Sumo
215x1x8
--Sumo is definitely easier for me. I should have picked a better angle, though. it's hard to see what my back is doing.

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