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Old 08-20-2016, 10:48 PM   #51
Montecore
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Re: Hi this is Jim Logg

Buttwink is when your pelvis tucks under your body at the bottom of the squat, which typically causes your lumbar to round at the bottom of the movement. Set 1 of squats looks better; the second video you posted isn't available.

Deadlift is still a work in progress.

Your lower body could be a little tighter in the press; looks like you're using a little lower body English to get the weight started. Think about the possibility of Norwegian sewer rape and clench those buttcheeks tightly to prevent Soulman from burrowing in there like he knows he wants to.

Your notation is AIDS; reps go next to the weight, so three sets of five at 100 pounds would be either:

3x5x100

or

100x5x3

The way you're doing it is going to cause confusion to any newcomers into the log.
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Old 08-21-2016, 11:51 AM   #52
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Re: Hi this is Jim Logg

Yeah my notation for the last post is confusing to myself.

Buttwink is more or less the opposite of what I thought. I figured it was when the ass shoots out first. Why is buttwink bad? Because of the spine, I guess. I feel like if you go really deep, it'd be hard to avoid.

Quote:
Originally Posted by Montecore View Post

Your lower body could be a little tighter in the press; looks like you're using a little lower body English to get the weight started. Think about the possibility of Norwegian sewer rape and clench those buttcheeks tightly to prevent Soulman from burrowing in there like he knows he wants to.
It's funny the coach I saw gave me the exact same cue.


Here's set three. I guess it deserves its own post:



Today I am sore as F.

Also I have had dull, bruise-like pain just below my knee for about a week now. At first I thought I'd just smashed into some piece of equipment at work, but now I worry it's tendonitis. It hurts to squat (although once I actually start squatting the pain goes away/stops being noticed), and I feel it badly when I walk up stairs.

If it is patellar tendonitis, would going ATG help or aggravate the situation?
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Old 08-22-2016, 06:46 PM   #53
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Re: Hi this is Jim Logg

8/22/16

I understand why SS programs the DL volume so low now. Even adding
just one extra work set on Saturday had my back fried today. I think
it negatively impacted my work-out today, especially (and perhaps
somewhat unpredictably) my bench. If I want to deviate with the DL
from now on, I'll only do it on day 3 of the workout week.

I also ate <2000 calories yesterday, and only had a thin slice of
quiche for breakfast.

SQ
OHS 1x10x45
2x5x45,1x5x135,1x3x185,1x2x215
3x5x230
--filmed all sets but my tablet is seriously F'd and it would crash
everytime I tried to upload any vids. Hopefully I'll get them up here
by tomorrow.
--To really deter myself from not going too deep, pulled the pins up an extra slot.
--they were actually coming up pretty easily, but I see in the video
(which I stupidly took from three "experimental" angles, so I can't be
sure) that I might not have been hitting depth every rep.
--definite "butt wink" on reps 4,5 of set 3.

BP
1x5x45,1x5x95,1x3x135
1x3x170
1x7?x155
--My whole set up was ****ed. Back extremely sore, could not get a
proper arch. Hips extremely sore, could not plant feet comfortably on
floor. Struggled unracking the weight, and actually had to reset my
hands twice before I grinded out a pathetic set of three. I think the
bench was wobbly too. Gave up.

Chins
9,7,5,3,3,3
--trying to take under 90s rests.


I felt extremely nauseous and light-headed by the end of the workout.
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Old 08-24-2016, 03:46 PM   #54
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Re: Hi this is Jim Logg

8.24.16
weight:165.2 in work clothes and steel-toe boots

Squats:
ohs: 1x10?x45
lbbs:2x5x45, 1x5x95, 1x3x135, 1x2x185
3x5x235
1x1x235: major rip in boxers on first rep of set 3. Reracked,
inspected and decided to continue
--first time since I saw the coach that the squats felt good to do.
Widened grip about half a thumb. Really focused on bracing, it made a
big difference. Happy with squat performance today, especially since
my hips were feeling really sore and inflexible going in.
--filmed all three sets. Too deep obviously, and definitely some of
the dread butt wink. But surely going too deep is better than not deep
enough, right? No back pain at all today:





OHP
3x5x110
maybe a little too much English on set 3, but overall they felt ok. I
notice I have to do my reps pretty quickly. Otherwise I'll lose too
much energy.

DL
Conventional:
1x5x135
1x3x185
1x5x225
--filmed the set, but my tablet is giving me problems with the upload.
Lower back definitely rounding. I realized today that I am
dropping my hips too low, which causes a back whip once they
ascend to proper position.
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Old 08-27-2016, 05:49 PM   #55
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Re: Hi this is Jim Logg

8.27.16

Sliced my hand on a splintery piece of PVC at work. Pinky, ring and index
fingers are pretty cut up.

Squat
OHS: 1x10
LBBS: 2x5x45,5x95, 3x135,2x190
5,3,5x240
--Felt super stiff, Interior of hips hurt. Lacking concentration,
didn't brace how I should have. Made for some hard, sloppy squats.
--Inside of elbows are hurting like the devil. I need to fix my grip.
--on set 2, I was off balance, and called it off after 3. Was seeing stars.
--the last reps of set 3 were nasty, but I finished the set.
--Filmed all three. Every squat looks different, maybe one was perfect:




BP
2x5x45,5x90,1x3x135,1x2x155,
5,3,4+fx170
--last rep of first set was terrible. Leg came up (i guess that doesn't count)?
--Fingers and elbows were really hurting. I literally could not unrack
for set 2. ended up dropping the pins and widening my grip a half a
thumb. Cranked out a sloppy 3 on set 2.
--Set 3 felt perfect, probably my best ever on the bench, but I just
didn't have the strength to finish rep 5.

Superset:
ChinsxFS
Chins:10,5,6,7,5,9 (last set done as soon as I got home, so after about
10 mins rest)
FS:
10x95,8x145,5x175,2+f x 205
--Both of these felt surprisingly good. More or less no rest in between.
--narrow grip makes for easier chins.
--filmed last FS set. Back looks gross. Bar path extremely
inefficient. Probably could add 15 pounds just by getting it right.
Plan to widen my stance a bit to help keep my back more vertical.
Advice appreciated.
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Old 08-30-2016, 11:47 AM   #56
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Re: Hi this is Jim Logg

8.29.16

I have a bad cold. Really felt like I should have skipped the gym yesterday, but I went.

I was also in a huge hurry, so I just did a quick ramp as my warm-up. I don't know if I'm wasting time, but normally it takes me about 30 minutes to warm-up to my first work set.

SQ
OHS-10x45
LBBS 5x45,5x85,3x135,2x190
4+f x 240
--Whatever. I was feeling terrible, so at least I gave it a shot.
--To solve elbow pain. I widened my grip. Since the bar I use has no rings, It was hard to estimate my place, and I ended up going too wide.
--On the bright side, my form is starting to look better I think. The bar is traveling forward a few inches, which I am sure relates to my tendency to start cocking my head back.




OHP
5,2,5ishx115
--lost balance second set.
--Filmed third set. Super loose lower body, cheating on some reps, brutal hyperextension to grind out last rep.


DL
1x5x235
--Getting tighter. Still raising the hips to quickly which leads to back whip.
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Old 08-30-2016, 12:06 PM   #57
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Re: Hi this is Jim Logg

Getting better imo.
Why you looking up at the ceiling when DL that looks very uncomfortable
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Old 08-31-2016, 03:23 PM   #58
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Re: Hi this is Jim Logg

^Good question. I think I'm overcompensating to avoid lumbar flexion. It's definitely not an optimal position, and I need to work on it.
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Old 08-31-2016, 05:20 PM   #59
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Re: Hi this is Jim Logg

.31.16

Complete joke of a workout. Firstly, I am quite sick. Felt like dog****.

Secondly, for the first time since I started lifting at the rock
climbing gym, I had to share the powerrack. Nice guy, but ended up
talking the whole time. He had no program, would randomly "jump in" at
various times. After he tried to continue the conversation WHILE I was
squatting, causing my unbearable distraction, I just dropped the 4th
rep on the pins and decided to F around a bit.


Squat
240x5,3+f.
--filmed first rep, but internet is so slow here I cant upload.
--limbs+trunk looked like they were cooked al dente, everything was watery
and wobbly and awful. I can't get tight with this new wide grip. I
need to learn to either get tight, or suffer constant proximal elbow
pain going narrower.
--Bar still drifting forward a few inches.plan to widen my stance a
bit, and try to get my ass farther behind me.
--I like that I am stalling exactly where I deloaded before. Def doing
something right!
Front Squat
1x3x195
Push Press
135x1
Clean and Jerk
155x1
BP
170x4,3,1
Pull-up
1x11
Chin-up
1x5+35#s


I think if I feel better I am going to go to the gym tomorrow and do only DL and OHP, with the plan of redoing todays workout on Saturday.
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Old 09-02-2016, 02:24 PM   #60
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Re: Hi this is Jim Logg

9.1.16

Still battling a cold. Came in to make up for the prior day's goof session.

I had really underestimated how much squats take out of a day's subsequent exercises. OHP was pretty easy.

OHP
3x5x115
--may have done 6 on the first set.
--sets 1&2 were super easy, definitely did not cheat at all.
--set 3 was more of a struggle but I made it.

DL
Conv. (hook)
5x135,3x185,5x245.
--still letting my back whip into flexion when the weight gets high. 185 reps 2&3 looked ok, 245 all reps quite bad. My set up is still off, need to start a bit more horizontally.

Had a little extra time:
Sumo (mixed)
1x275
1x305
--At first I didnt think it would get off the ground, then I noticed it was rising off the ground.

Conv. (mixed)
1x305
--easier than sumo, but back rounded more.

I dont want to embed too many videos any more, it crashes my internet. Here are the links:
185: https://www.youtube.com/watch?v=Qjp-B-rJmRU
245: https://www.youtube.com/watch?v=gSICZcduBsg
--coming on my toes
275: https://www.youtube.com/watch?v=vg6q613bnns
305 (forgot to film sumo):
https://www.youtube.com/watch?v=6jaWVAfDkjk


My form is the pits, basically just ego lifting now. I have about 8 days before I'll have to take a bit of a break. When I return, the plan is to drill technique over and over on all my lifts. For the three months I've been lifting, I've operated under the maxim "heavy weight forces form". This is a notion I made up on my own and then adopted as gospel.
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Old 09-04-2016, 12:24 PM   #61
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Re: Hi this is Jim Logg

9/3/16

Awful, maybe I was fatigued from DLing heavy two days prior (had no soreness, however), but this workout was just terrible. Also I was trying to overhaul my squat technique, and I changed too many variables at once, including grip width, stance width, and head position.

SQ
240x3+f
--pushed 135 from the pins and removed put a plate bacck on.
225xf
Pushed 225 out of the pins. Then i front squatted 135 and just one felt very hard. I am going to deload to like 165 next work out.

PC
5x3x145
--hadn't done these in a while
https://www.youtube.com/watch?v=KD7oCg9Smo0

Last edited by johnnycarson; 09-04-2016 at 12:30 PM.
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Old 09-05-2016, 05:00 PM   #62
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Re: Hi this is Jim Logg

9.5.16

SQ
2x5x155, 1x10x15
-- Really trying to rework my squat. My new style has way more engagement from the inner hips (I think "adductor"s). If I had tried to go heavier, I would have been pinned for sure, hips are too weak at the moment.
--Filmed sets 2, 3. Still having the bar travel forward a few inches. Goddamn it.
--you can see I lose my balance on one of the first reps. too much weight on the heels.
--youtube's editor has this vertical line that you can move around, which makes a really nice bar path tracer. Only rep 4 in the first vid was perfect.



BP
170x4,3
135x9
--Hate Bench press, shoulder was starting to hurt badly. Could have done probably 12-15 at 135, but I had this tight pinching feeling. And now a few hours later, it persists. What a stupid exercise.
--I am ill-equipped, my available benches are either one that is very wobbly or one that is very short and narrow.


Chins, Weighted +25
3,3,3,2,2,1,1


Getting weaker all around, last week I benched 170 for 5, and chinned +35 for 5.
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Old 09-05-2016, 10:42 PM   #63
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Re: Hi this is Jim Logg

Squats looking pretty good, definitely your best lift imo.

Why do you think you are losing strength? Are you losing weight?
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Old 09-06-2016, 11:27 AM   #64
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Re: Hi this is Jim Logg

I mean, these are losses over a single week, and I was sick, so likely I am exaggerating my weakness. But:

The new place where I am lifting has no scale, but I probably am losing a bit of weight. For a while I was trying consciously to eat a cleanish 3k calories, but lately it's been hard for me to cook/keep track of things. And I am just following my appetite again, which lead me naturally to a pretty stable 155 pounds.

Also I think that I am just getting a little banged up. Elbows always hurt, right knee always hurts. My job is very physical, so these injuries nag me all day.

Tomorrow I am going to have one more session, then I'd like to hold a little mock meet for myself on saturday. After that, I'll be forced to take time off anyway, which should allow me to recover.

Last edited by johnnycarson; 09-06-2016 at 11:35 AM.
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Old 09-07-2016, 07:28 PM   #65
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Re: Hi this is Jim Logg

9.7.16

Squat
165x5x2,165x9
--Still working on the form, I think my back could be a little less
vertical, and the bar is still traveling a little forward on some
reps.
--Keeping my head up was new. I watched this video by Chad Wesley
Smith and he may as well have said "FU Rippetoe".
------https://www.youtube.com/watch?v=X3f4vFpEyNk
------but I think In the future I will tilt my head just a little bit downwards.
--Have my wrists bent a little to try to ease the elbow pain.
--Still going a little deeper than I'd like some reps. Strangely
though, going deep also keeps the bar path very straight
Set 1:

2:

3:


Afterwards, I did one rep at 205 and one rep at 245 to see how it felt.
245:

--it felt good, but was harder than I'd hoped it would be.

OHP
3x4x120
--Couldn't get set 5 on any rep.
--I don't really understand how to breath right on this excercise. I
am doing this idiotic thing where I exhale and rebrace with the bar
over my head. Gotta be energy inefficient.


Chins

BW:2x10,1x5
+25: 2,2,1,1,1
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Old 09-17-2016, 04:14 PM   #66
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Re: Hi this is Jim Logg

Moved to Colombia. Will be in Bogota at least a month or two.

I found a gym really close to me that has a squat rack. Unfortunately it seems like there's a real shortage of weights 10lbs and under. Did not see a single 2.5. On the plus side, there are at least 40+ 25lb plates. Don't know how I am going to overload, exactly. Might just go for higher reps and add 10lbs when i can hit 8+ or something.

I wanted to try this candito linear progression program, since it would be new and I like the emphasis on control days (which also works with my lack of equipment to increase weight). However I am going to be really busy; if 4 days a week seems like too much, I am just going to do an SS/GSLP hybrid howyado.

9.17.16

Weight one week ago: 161 (probably less now).

Unfortunately after a week off, inner elbows and right knee still hurt like hell.

Went light, nothing fancy but was running out of breath a bit (prob the elevation).

SQ
3x6x165
--I think since the weight was pretty light I kind of neglected technique.
DL
2x6x185

FSq
2x8x95

The gym closed earlier than I thought so I had to cut it short.
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Old 09-18-2016, 03:28 PM   #67
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Re: Hi this is Jim Logg

9.18.16

I saw a lot of things today in the Colombian gym that I had heretofore only read about in the general gym observations thread.

On the bright side they play metal.

BP
3x6x135

CGBP
3x10x95

The pull-up bar was really strange, instead of right angles from the uprights, the bars tilt up at an angle of about ten degrees and stop about 5 inches from each other. The outfit ends up looking a bit like a well-developed trapezius (sans neck). Not sure if it makes the pull-ups easier or harder.

Pull-ups
6,6,5
Chins+10
3,3,5

OHP
--realized after the first set I was using a non-45lb bar. Don't know how much it weighed, estimating it was 35.
1x10x85?
3x6x95?
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Old 09-20-2016, 11:05 PM   #68
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Re: Hi this is Jim Logg

9.20.16

Today I had to work in with about 6 others. Colombian gym is really something else. Men in spandex, high rep squats at 275 with a pussy pad (in fairness one guy was hitting good depth), quad flexing contests in the mirror. I'm sure I looked mighty weak taking all that weight off and only doing 4 reps at a time, but I don't give an F.

Pause Squat
6x4x135
--For a time when I wanted to specifically focus on technique, I couldn't have picked a worse possible venue. I did notice for the first time (because my face was right in front of the mirror), that my knees were caving a bit at the start of the ascent. Not sure if that was because of the pause or the wider stance or if its always like that.
Front Squat
3x6x135
--noticed a little knee cave too
Pause Dl
3x4x155
--pausing one inch above floor, counting to three
Front Squat
-1x6x135
--i just did another set because it looked like I'd never find enough floor space for RDLs.
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Old 09-21-2016, 09:48 PM   #69
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Re: Hi this is Jim Logg

Spammers In my Log! Why, of all places, did they choose here?

9.21.16
Spoto Press
1x4x115,5x4x125
--First time with the excercise. wanted to do 6x4x115, but the logistics of sharing the benches made it a pain in the ass. 125 was pretty easy though.

CGBP
115x12,10,5
--whoa! on set three my triceps just gave out. next time gonna do 115x8x3

Chins+10
8,6,5,3,3

BB Row
3x8x105
--first time in months. Rowing from a dead stop

Forgot to OHP
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Old 09-24-2016, 04:47 PM   #70
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Re: Hi this is Jim Logg

9.24.16

Super hungover coming in to the gym. On the bright side, last night was the first night I had gotten drunk in many months.

I am glad the weight was still light, because the workout was brutal. Probably one of my least enjoyable sessions all time.

The gym was almost empty for a change, I am going to bring my tablet and get a few videos next Saturday (next time I'll SQ/DL heavy)

Squat
175x6x3
--felt loose as hell
DL
195x6x2
--dbl overhand
--the second set was sort of a triple and 3 singles, had to keep resetting with those awful hex plates
Rdl
135x8x3
--brutal exercise, I might be doing it a bit wrong too. grip was failing me at the end.
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Old 09-25-2016, 12:57 PM   #71
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Re: Hi this is Jim Logg

9.25.16

Pretty good today. weight is still light though. I don't exactly know what I am going to do for BP, at my gym I can only progress with ten pound jumps. That's gonna become unsustainable quite soon.

bp
3x6x145
--first set was out of whack, last two sets felt great. Really in a good groove. Obv, the weight is light though.

cgbp
3x8x125

Chins+10
5,5,6

OHP
2x6x95,1x8x95
--pretty damn easy

rows
3x6x135
--From dead stop. Definitely too much English on the last reps.

tried to powerclean 135 after. ended up being a very nasty full clean.
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Old 09-27-2016, 10:41 PM   #72
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Re: Hi this is Jim Logg

9.27.16

Unless I am seriously underestimating pause squats, today felt harder than it should have. Still not too bad though.

All pauses were counted 1 Mississippi, 2 Mississippi, 3 and up on 3.

Pause Squat
6x4x145
--3 min rests
--felt like I wasn't quite focusing on technique like I should have been. There's this weird warping of the tiles on the floor so it always looks like my feet are misaligned. On the last few sets, I dipped a slight bit to bounce back up.
--supersetted with some band pull aparts and shoulder dislocaters

Front Squat
145x4,6,6
--in the middle of the first set, a dip**** trainer started ****ing around with the weights on the squat rack. So I just static held the FS position. Seriously at one point if I had squatted the corner of the bar would have made contact with the top of his cervical spine. Last two sets harder than I would have hoped.

PAuse Squats
3x4x175
--didn't realize till after I had made a 20lb jump. Probably will stay at this weight next week.

Hope to get a vid on Saturday.
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Old 09-27-2016, 10:59 PM   #73
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Re: Hi this is Jim Logg

Oh yeah I haven't weighed myself in weeks, but I am almost sure I've lost weight.

Also, today my elbows didn't hurt too badly, and my right knee didn't hurt at all!
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Old 09-27-2016, 11:40 PM   #74
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Re: Hi this is Jim Logg

Sounds like that trainer could've used a good yelling at.

I just read a couple of pages back that you casually moved to Colombia. How do you like it over there so far?
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Old 10-01-2016, 06:54 PM   #75
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Re: Hi this is Jim Logg

Bogota thus far has been really cool, food is surprisingly cheap, lots cultural events, many beautiful women. The options for public transport and gyms leave something to be desired though. Unfortunately I am presently really occupied with this teach english certification class, but when I am finished I look forward to exploring the city.

EDIT: just realized in my last post I logged pause squats twice. The second set (@175) was pause Dls

28.9.16
--crazy crowd in the gym that day
Spoto Press
5x4x135,2x135
--this exercise is tougher than I thought ! on the last set I felt this sharp pain in my right pec and racked early
Chins+10
6,6,4,2,2
OHP
70+mystery bar x 6 x3
--only bar available was wrapped in "grip rubber" no idea what it weighed but I am not sure it was 45lb.

1.10.16
--weekend mornings my gym actually becomes pretty good. No crowds or goofballs.
--this workout was pretty good. I think the pause days help a lot. Really ready to start moving some weight!
--forgot to film! No excuse since I now for the first time in my life have a smart phone. Just forgot about it.
SQ
3x6x185
--bar moving quickly out of the hole
--noticed that when my back is more horizontal, the bar tracks forward a bit. When I am more up right, I have a bit of knee cave. What to do??

PC
5x3x135
--felt great, pretty easy.
DL
2x6x205 (overhand)
--Noticed that opposite of before, I'm breaking slowly of the floor but locking out quickly. I hope this means my back is staying straighter.

Felt pretty good, so just to see added 2 25s. Tried pulling 255 double overhand and my grip slipped right at the top. Tried pulling mixed sumo and I couldn't break the floor (wtf?). Then I tried conventional mixed grip and pulled a pretty easy double.

Double edit: ahh I see my first entry in this log was 3 months ago and I was already squatting more. Feeling impatient!

Last edited by johnnycarson; 10-01-2016 at 07:23 PM.
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