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Old 01-01-2017, 01:49 PM   #126
johnnycarson
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Re: Hi this is Jim Logg

Happy New Year! Main goal is to develop technique and stay consistent and injury-free. I don't have any other goals, but a 3/2/4 plate S/B/D would be cool.

Here's my new program. I am still tinkering around with things, and I might omit some of the T2 and t3 work at the beginning. My T1 and T2a programming I am confident about, with the exception of CGBP, which I may change.

Setting my training maxes as 120 OHP, 250 Squat, 175 Bench, 275 Deadlift. Pretty conservative, but the volume will be a shock to me.

Day 1.
T1. Bench
T2a. Close-grip
T2b. DB shoulder
T2c. Tri Extension
T3a. Pec Deck
T3b. Diamond pushups

Day 2.

T1 LBBS
T2a Front Squat
T2b RDL
T3a, Ham extension
T3b. Paloff Press
T3.c Abwheel
T3d Curls

Day 3.
T1. OHP
T2a . Weighted chins
T2aii. Legs up Bench
T2b DB bench
T3a. Front Raise
T3b. Tri-extension
T3c. Row machine

Day 4.
T1. DL
T2a HBBS
T2b. BB row
T3a. Lat Pull Down
T3b. DB Row
T3c. Back Extension


I'm sure some of this will change, I am especially unsure of my BP and OHP days, so I'll see how it goes.

First 5 weeks I find rep maxes for 10s, 8s, 6s, 4s, and 2s. Here are my planned numbers (In order of BP, Squat, OHP, DL)

10s--135,215,95,225*
8s,--145,225,100,235
6s--155, 235, 105, 245
4s--165, 245,115,255
2s--175*,255*,120,265--285 (depending on how it feels)

*Denotes something I've never done before. Mainly, I am trying to get quality reps in for the first six weeks, then try to really set some prs in the second training block (rep maxes for 6s,4s,2s,5s,3s,1). If I am feeling really great, I will aim for a higher RM on any given day. The main lifts I am worried about are LBBS 215x10 and 225x8, even though I've done them before.

If the gym is open, I'll start tomorrow.
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Old 01-02-2017, 04:54 PM   #127
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Re: Hi this is Jim Logg

1.2.2017

Weight 75kg (gym scale). Pretty happy with that, felt like I really haven't been eating enough for the last week or two. I also checked the scale against a 25lb plate, so either the scale is correct or the plate was wrong.

JnT2.0
Week 1, Day 1 (bench)
Changed T2a from close-grip to wide-grip.
Well, I already ****ed up. I used the percentage of my front squat weight, rather than bench weight, for the t2 wide-grip so 115 instead of 95. Well luckily I still got the reps. I also might jack up the Front squat intensity tomorrow a little too.

TI
Bench
--weirdly thin bar, but I weighed it and the scale read just over 40kg, so hopefully the scale is right.
-up to 145x10
--the plan was 135x10, but the weight was just too easy.
--also may have done 12 reps, I lost count twice then started counting from the number one less than the number I believed I had done, just to be safe.
125x6x2
125x12
--If i hit 12 for the next two amraps, I'll increase the intensity a little as gzcl recommends.

T2
90-120s rests.

Wide-grip
115x10x4
--last sets were easier, strangely.

DB seated shoulder press.
25lb dumbells:
15,14,9,9
--Don't really know how to do these--Is pronated grip, stopping DBs on the delts correct?

Tri-Extension (past head)
42.5lbs:
15,15,10,10
--some pain around my left scapula

T3
60s rests
Pec Deck
3 "bars":
20,15,20,20
--sets 3,4 on different machine. Weight was lighter.

Diamond Push-ups
18,10,9,8
--18 was to actual failure. Just couldn't get back off the ground, haha.

Pretty fun work out, but upper body is so boring. Tomorrow the real work starts.

Last edited by johnnycarson; 01-02-2017 at 05:23 PM.
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Old 01-03-2017, 07:33 PM   #128
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Re: Hi this is Jim Logg

Yesterday gave me some pretty bad DOMS, unsurprisingly. However the worst of which were in my traps and rear delts, which seems weird.


1.3.17
JnT week 1, day 2
Weight.75.1 kg

One of my hardest workouts ever. Just not used to these high rep squats, I was dying. I think the recent change in altitude (+2000m) hurt a bit too.
TI

LBBS
2x10x45,8x95,5x135,3x185,2x205
--I think this was a bit too much of a warmup.
1x10x215
--Tough as hell, as tough as the last time was, after doing which I had predicted I would "smoke" 215x10 when fresh. LOL hubris. Light headed at the end.
--F me, such a **** video:

2x6x185
1x12x185
--playing around with stances. The first set was quite wide. I rather like how my squats look in sets 2 and 3, although I am still getting about an inch forward when I bounce out of the whole some reps.
--I also immediately lost count when doing the AMRAP, so I just decided to quit when form felt like it was going to be unacceptable. I actually think this is a good strategy, might intentionally not count in the future. Was happy to see I got 12 on the video though.
Set 1, actually, on second watching this stance looks pretty powerful https://www.youtube.com/watch?v=GtnnxWnduUE
Set 2 https://www.youtube.com/watch?v=GtnnxWnduUE
Set 3

T2
Front Squat
115x10x4
--harder than wide-grip bench press was yesterday (at the same weight/rep/set scheme!). Mainly because of cardio fatigue though.
--In the video it looks like I am going too deep, but my bar path and back angle look solid. Have to tilt my head up like that so I don't choke myself. Maybe this is dangerous. May post it in the form check section.


RDL
95x15x4
--this was way light for a fifteen rep max, but then again, I wouldn't have managed 4 sets of 15 if it was heavier. Such is the beauty of the MRS concept.

T3
No ab wheel. Tried it on the pushup rings but it was too hard from my feet and too easy from my knees.

Pull-up knee raises x Body weight.
20 (resetting), 9, 8, 8

Paloff x 4 bars (reps/side)
20x4
--I love these, although I really felt it in my tris today. The cable machine doesn't have height adjustment, so I had to do them with the rope grip (cable being about -50* to the ground)

Ham curlx 4 bars
20,10,8,7
--Hate this!

Hammer Curls x 10
20,20,12,12

Supersetted the two curls sets. This was a hard workout, but honestly the hardest part was those ham curls at the end. Jesus christ they sucked.

Overall very fun day, although I may need to take tomorrow off before I start day 3 (OHP). We'll see how I feel.
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Old 01-05-2017, 04:13 PM   #129
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Re: Hi this is Jim Logg

1.5.17

Weight 75.1 Somehow wrote this post twice and deleted it. There will be no write up now.

OHP
1x9x105 too agressive, bad form. For some reason experimented with wide grip.

1x10x95 better

2x6x75
1x15x75
--narrow grip, narrow stance.

T2
Chins +10
8,5,4,3,3

Legs up bench
4x10x85
--too easy. Sets 2-4 respectively did narrow, close , then pause variations

DB benchx40
15,10,8,7

DipsxBw
11,5,5,4

T3
Front raise, 10lb plate held by both hands
4x20

Tri cable extension, 3 bars
4 x 20

T3s supersetted
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Old 01-06-2017, 05:48 PM   #130
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Re: Hi this is Jim Logg

1.6.7

JnT Week 1, Day 4. deadlift

The struggle with form continues.

T1

DL
1x10x225
--hook grip except the last rep.
--I cant tell if I am always rounded, or if I just have some weird bump in my lumbar. I mean you can see in the last reps that my back softens, but in the first reps it's hard to tell.


2x6x195
1x7x195

Sumo
1x6x195
--my back looks so much better with this. I think if I can't get my conventional together, I will switch to sumo in block 2. The only problems I have with sumo right now are balance, and grip--if my hands hung straight down, they'd be inside the knurling. Also for some reason I find it much tougher to hook grip from that position.
Compare:
Conventional

Sumo:

T2
HBBS
4x10x135
--actually the 4th set was lowbar, super wide grip, super wide stance, paused. Just trying things out.

BB Rows x115
15,10,8,6
--Think this weight was a bit too high for me, after all that deadlifting and squatting. Some reps had more English than I would wish.

T3
Superset:
-Back extensionsxBW
-DB rowsx25
4x20reps for both

Lat pulldown
4x20x4bars
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Old 01-09-2017, 08:52 PM   #131
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Re: Hi this is Jim Logg

1.9.17

It's a holiday here today (happy 3 kings, Catholics!) My gym was closed, but there was another one near by that was open. Ended up being much more rushed than I had realized it would be.

Major pain in the ass in this gym. VERY short and narrow benches. And the most slippery floor I've ever seen. Could not get any leg drive, or even keep my feet on the ground. Also, the bar kept slipping out of my hands, and I had a very hard time unracking out of these high, diagonally-sloping pins. I will blame all this on blowing what I thought was sure 155x8.


JNT week 2 day 1, bench.
155x7
https://www.youtube.com/watch?v=eLIRgk6p4BQ
--lost so much tightness F'ing around with the unrack. Then even with my socks my feet were slipping. After this I wedged my feet against some plates so they wouldn't move. I think I could have gotten 8 on a retry, but I didn't want to risk it so I dropped 5 pounds.
150x9
https://www.youtube.com/watch?v=GyEGkgDoPVg
--So this is like 152.5x8?

135x5x2
135x11
https://www.youtube.com/watch?v=aMJrgydrKWw

T2.
CGBP
100x8x4, last set paused

After this I found out that the gym would close in 5 minutes . I pretended I didn't speak Spanish until I finished my T2s. So these last two exercises were with 30s or less rest in between sets.

DB shouldersx30
12,12,10,8

EZ bar extension, lying past head x45
12,8,8,6

So I missed my t3s, but maybe that misfire 155x7 makes up for something. At home, 3-4 hrs later, I did 18,15,10 diamond pushups. I hope my missing the Pec Deck reps doesn't **** up the whole program.
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Old 01-10-2017, 06:05 PM   #132
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Re: Hi this is Jim Logg

1.10.17

Really felt off today. I have like acid reflux or something, it felt like I was going to vomit. Pretty pissed, I blew my 8x225, even though I've done it before. Only got 7 on the Amrap, too. I thought I'd get ten or so.

JnT2.0 week 2 day 2, Squat.

t1
225x6
225x3
--just feeling really bad
195x5x2
195x7

t2

Front squats
135x8x4

Rdls
2x12x115
2x10x115

T3

Leg raise, arms in static 90* chin up hold.
18,10,9,5

Paloff press
5 barsx 18,15,10,10

Hammer curls x 15
18,15,12,10

Hip adductor and pec deck
4x20 superset of each.
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Old 01-10-2017, 06:56 PM   #133
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Re: Hi this is Jim Logg

Vid finally uploaded. It's hard to tell what's going on, other than that I am going deeper than I'd like to go. I hadn't realized, but the rack was crooked (to the ground) and I think the ****ed up my set-up. Likely feet were too narrow. I think the plan is to make my T2 LBBS not HBBS, so I get more practice with form. If my elbows start hurting, I'll just widen my grip. I think the weight will be light enough for there not to be too big an issue. Still plan to go for 235x6 next week (also something I've done), but I need to be more diligent on the warm up, I guess. Also, I really need to invest in some 2.5s, so I am not limited to 10lb jumps.

https://www.youtube.com/watch?v=oqn2mq_gwCE
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Old 01-11-2017, 07:55 PM   #134
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Re: Hi this is Jim Logg

1.11.17

Weight: between 75 and 76.

I am going on a day trip tomorrow, so I decided to do OHP today. I was feeling a bit banged up from the volume of the last two days, but I hit all my numbers so I am happy. I also had some business later in the day, so I was a bit rushed.

JNT week 2 day 3 (OHP)

t1

105x8
--trying to be very strict, taking a wide stance to eliminate english. I accidentely decapitated myself on the video, so it's not worth uploading, but I see I definitely wasn't using my legs or backbend.
125x1
85x5x2
85x13
vid: https://www.youtube.com/watch?v=8bfJ2I-dF_Q
--Am I going to far down? Do I need to start from the chest?

t2
Chins+15
7,5,2,2,4
--LOL. I need to do these at least twice a week. I think my bests are 35x6 and 55x1, so no bueno.

Randomly worked up to 165 paused bench for 1. I am okay with doing singles at like 80-90 percent of my max every once in a while, so my body doesn't get shocked when the weight gets heavy.

Legs up bench
4x8x95
--accidently did 10 first set. Last set paused.

DB benchx50
10,5,5,6
--no 45s. blew my 12mrs set, but it's no big deal.

t3
front-raise x 15 with cable tri extension x 4 bars
4sets of 18 for both.

Dips
3sets of 5
--nothing left in me!
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Old 01-13-2017, 02:23 PM   #135
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Re: Hi this is Jim Logg

1.13.17

weight 76kg

Felt a sort of twisty pain in my right knee while I was stretching this morning. Something to keep an eye on. I doubt doing what was probably a life volume PR helped it, but whatever.

JNT2 week 2 day4 (deadlift)

t1
Warmed up with some cleans up to 155

DL
1x8x235
2x5x205
1x7x205
--I really rushed through the 8 rep set. So stupid, because my form suffered alot. In warm-ups I had a few reps that didn't look too bad. Everything went on the window when it counted though.
--middle drop set was sumo. My conv dl is just awful. I really am trying to set my back, but it just doesn't work. Today I was actually trying to cue my hips downward as I pulled, which didn't help the rounding but definitely helped the bar stay in a straight path. Here's the vid, some reps are possibly acceptable, some reps are certainly unacceptable, none are good:


t2
Lbbs
4x8x155
--one thing I like about the squat rack is that it really moderates my depth. I would never use it on heavier sets, as the risk of the pins knocking my back loose would be too high, but for lighter sets it's sort of useful for me.
--here's the last set. I was experimenting with an elbows down position. Across the set, my wrists went from limp flexion to flexed extension, so I must have been doing something wrong. Bar dumping forward an inch or two out of the hole.


BB rows
125x12
125x8x3
--form check cause why not?


t3
Back extension
4x18x10lb
--really trying to have my glutes do all the work. I supersetted this with the db rows and I had a real pump after.

DB rows
4x18x30

Pull-ups wide
5,3

Lat pull down 6 bars
18,15,10,10
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Old 01-16-2017, 02:28 PM   #136
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Re: Hi this is Jim Logg

1.16.17

Weight: On the low side between 73-74kg. Damn. I think I am doing pretty good getting about 3k calories on the weekdays, but on the weekend I am usually under 2500.

Pretty good day. A volume PR for sure, think I hit or tied some rep PRs too.

JNT2.0 week 3, day 1 (Bench)

T1

Some thoracic mobility stuff. Also I am very close to doing a muscle-up, so that is a new mini-goal.

Bench
up to 165x6
--finally got a good spotter. I see him often, hopefully I can just ask him every time.
--Didn't film the 165 but it felt very strong. Probably had one more.
145x4x2
145x10
--Experimenting with grips. Also putting my feet a bit farther back. I wasn't getting much leg drive. My back and hips were hurting like hell, also.
Vid: I think I just missed my chest on the amrap once or twice. I was trying to coordinate the touch with my leg drive and mistimed a bit.


T2
CGBP
4x6x115

DB seated press
40x10,10,6,7

Incline Bench
95x10,10,6,8

T3
--I forgot to write down how many reps I should go for on the first set. Guessed 15, it was 16. Doesn't matter, didn't hit the reps anyways. Will use same waits next week.

pec deck
4x15x6bars
--Supersetted with
Ez tri extension
52x12,7,5,5
--pausing at bottom (below head)

Diamond Push-ups
11,10,8,11
--these were to failure, haha

Post-workout miscellany
Squat
to 235
--this felt hard as ****! Supposed to do 6 tomorrow, hope I don't get pinned.
Push Press
-to 155
--best exercise ever.
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Old 01-17-2017, 02:13 PM   #137
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Re: Hi this is Jim Logg

1.17.17

Weight

Weight: 76kg. 2-3 kg in less than 24hrs. Quien sabe?

Pretty good today. For some reason I was most sore around my rhomboids and traps after bench yesterday. I'm in a rush, will post the vids later.

JNT 2.0 week 3 day 2 (Squats)

T1

Squat
up to 235x6
--felt solid. Back went a bit loose on the last rep though. Experimenting with a wider stance again.
205x4x2
205x7

t2

Front Squats
4x6x165
--these were very unpleasant to do, but I think my form is looking quite solid for most reps. Getting used to the choking feeling.

RDL
4x10x125

t3

Hammer curls
20x16,12,12,11

Paloff press
6barsx16,16,12,12

Leg raise
BWx16x2, BWx12x2

Hamstring curls
5barsx16,9,5,5
--I HATE this exercise. Worse than deadlifts!

Hip Abductor/Adductor
4x16x5bars (each way)
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Old 01-17-2017, 07:02 PM   #138
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Re: Hi this is Jim Logg

Vids

LBBS
--obv the video of 235x6 sucks, but at least the bar path is good. My assback has developed this strange ovoid shape, but I didn't feel any rounding except on the last rep. Couldn't upload any more drop sets but the middle one, the others were either "experimental" or glorified dickpics.



Front squats, got sets one and two. The first set sucked, my rack position was all off, but I think we can see a marked improvement in the second.
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Old 01-19-2017, 02:39 PM   #139
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Re: Hi this is Jim Logg

1.19.17

Weight 75kg

JnT week 3 day 3 OHP

Today was alright, although I messed up the 6rm.

t1
OHP
1x4x115,1x2x115, 1x3x115
--I was supposed to do 115x6. Somehow I think my life PR is 9(!) at this weight. Unfortunately I took way to narrow a grip and then stalled at 4. I reracked, immediately regripped, and did two more. Then I did a triple after 30s rest.
2x4x95
1x9x95

Push press
145,155,165f

T2
Chins+20 60s rest
6,4,4,4,3

Legs up bench
105x6x3,105x8 paused.

DB bench
60x10,5,1,4
--I don't know what happened set 3. Right arm just refused to go up.

t3
Front Raise
4x16x25plate

Tri extension
4barsx16,12,11,9
--supersetted with front raise. Trying these a different way. So much harder.

Dips
BWx6,6,4,2
--LOL

Post Workout miscellany
Z press
45lbsx8
--this was actually to failure, haha

LBBS
singles up to 255
--Considering this is 5lb less than my all time 1rep PR, and it was done after all that upperbody work, I am pleased with how this looks. A little slow, but I think the form quality is good. Need to study this vid and replicate what I did all the time.

Last edited by johnnycarson; 01-19-2017 at 02:48 PM.
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Old 01-19-2017, 02:57 PM   #140
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Re: Hi this is Jim Logg

Actually now that I've looked at the video, I'm not THAT happy with how either rep looked, but I don't think they're too bad.
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Old 01-20-2017, 04:14 PM   #141
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Re: Hi this is Jim Logg

1.20.17
Weight: Just under 75kg.
JNT week 2 day 4 (dl)

I didn't eat too much yesterday, but I think I made up for it in ethanol calories from a little party we had. Luckily I didn't feel it too much in the gym.

T1

Warm up with clean and press up to 155 (failed the press at 165), then cleans up to 175 (failed at 185)

DL
Forgot my chalk, everything was mixed grip
245x6
--the video sucks, so it's hard to tell, but my back felt like ****. I am giving my conventional two more weeks.
Sumo
2x4x225
1x8x225
--sets 2 and 3

t2
LBBS, 120s rest
4x6x185
--pausing every last rep.
--vid from I don't remember which set:

BB Row, 60s rest
135x10,10,8,8

t3

DB Row
40x16x1,40x13x3
--Supersetted with:
Back extension
4x16x15lb
--I wanted to die

LAT pull down
7barsx16,12,10,9

DB static holds
90x15s,9s,8s,8s
--the seconds are probably +/- 1s for each set.
--I have no idea what is a target to aim for but I definitely started with too much weight
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Old 01-22-2017, 04:03 AM   #142
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Re: Hi this is Jim Logg

johnny (Jim)?),

Xposted from your post in my log.

I took a look at your log and some of your squat videos. When you come out of the hole, the bar pitches forward past your midfoot. I *think* you might be able to fix your bar path by doing a ton of warmup reps at lower weights where you focus only on keeping the bar over your midfoot.

You also need to think "chest up" when coming out of the hole.

Do many reps at no more than 50% of your workset weight. Start with the bar and don't move up to anything heavier until the bar path stays over your midfoot. When you perform the next warmup, do the same thing. Keep the weight over the midfoot. You should quickly learn the movement and how different this feels than when the bar pitches forward when coming out of the hole.

This might not work out so well for you when the weight gets heavy, but if you train yourself to perform the movement properly, you'll at least be aware of the difference on heavier sets. I can *feel* when the bar path is ****ed up and when it's awesome. That'll be a huge step for you to figuring out what modifications you'll need to make that's specific to your body.

A few other things helped me. Maybe they will help you.

1) Cloooooooose hand position as possible while letting your wrists remain loose against the bar.. Your back should be TIGHT and the tension from your hands against the bar should be tight enough that the bar is glued to your back without you having to "hold" the bar.

2) Ascend through the quads
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Old 01-22-2017, 04:15 AM   #143
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Re: Hi this is Jim Logg

I looked back through from your OP. The SS coach gave you some great advice, especially about elbow position. What I've experienced is that if you start with your elbows forward and under the bar, the bar will pitch forward in the hole because your elbows naturally want to come back and press the bar into your back.

One other thing I suggest for you is to LOOK DOWN. Don't look ahead. Don't look at the mirror. Find a spot much lower than you think is necessary. Keep your chin tucked and keep your eyes on that spot. The place you look at should be low enough that your chin remains in the same place throughout the rep.
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Old 01-22-2017, 10:43 AM   #144
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Re: Hi this is Jim Logg

Thanks so much busto! I only posted in your log because your bar path seems uniquely good, I wasn't expecting more than a one word response. I really appreciate you taking the time to go through my log like this.

I don't remember where it is but I know that on one of my recent drop sets with 125-135ish my squat bar was moving straight up and down, so it's definitely something I am capable of. I'm guessing that it's really more of a constant battle than a onetime fix.

I'm mobile enough to get my hands all the way to my shoulders, but when my elbow tendonitis flares up I widen out. For some reason I've just stopped looking down at all, I'm not sure why. When I actively try to cue "chest up", I often end up cranking my head up, which makes for an ugly (and unsafe?) squat. Maybe looking down will help. Will try both of your suggestions and report back Tuesday. Thanks again.

1.21.17

No lower back DOMS after Dl for the first time in the program. I guess it's partly because 16/22 reps were sumo.

Bannister pull-ups x BW
--Did as many sets of five as I could do, supersetting them with a Saturday brunch saute.
--got up to at least 5x15sets within an hour. It's surprising how easy it is to accumulate volume using low-rep sets. This may be a rep/day PR. If I'm in town next Saturday, I'll go for 6x15 I guess.
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Old 01-22-2017, 11:05 AM   #145
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Re: Hi this is Jim Logg

Quote:
Originally Posted by BustoRhymes View Post
I looked back through from your OP. The SS coach gave you some great advice, especially about elbow position. What I've experienced is that if you start with your elbows forward and under the bar, the bar will pitch forward in the hole because your elbows naturally want to come back and press the bar into your back.

One other thing I suggest for you is to LOOK DOWN. Don't look ahead. Don't look at the mirror. Find a spot much lower than you think is necessary. Keep your chin tucked and keep your eyes on that spot. The place you look at should be low enough that your chin remains in the same place throughout the rep.
Quote:
Originally Posted by johnnycarson View Post
7.30.16


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.
.
I had completely forgotten about this. And thus we see the benefit of keeping a Jim Logg in action!
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Old 01-22-2017, 05:12 PM   #146
BustoRhymes
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Re: Hi this is Jim Logg

Quote:
Originally Posted by johnnycarson View Post
Thanks so much busto! I only posted in your log because your bar path seems uniquely good, I wasn't expecting more than a one word response. I really appreciate you taking the time to go through my log like this.

I don't remember where it is but I know that on one of my recent drop sets with 125-135ish my squat bar was moving straight up and down, so it's definitely something I am capable of. I'm guessing that it's really more of a constant battle than a onetime fix.

I'm mobile enough to get my hands all the way to my shoulders, but when my elbow tendonitis flares up I widen out. For some reason I've just stopped looking down at all, I'm not sure why. When I actively try to cue "chest up", I often end up cranking my head up, which makes for an ugly (and unsafe?) squat. Maybe looking down will help. Will try both of your suggestions and report back Tuesday. Thanks again.
It is definitely something that is a constant battle.

Re elbow tendonitis: My squat began to hurt my elbows so bad that I couldn't bench afterward without pain. I can't find the video that fixed this for me. I think kidcolin posted it? Basically, you have to train yourself to retract the **** out of your scapula and keep your back tight without bearing any of the load on your arms, wrists, and elbows. A good way to train for this is with the empty bar. Position it on your back and then move your wrists up so that they are pressing against the bar and your hands are over the bar and not touching anything.

I found that a quick fix was to widen my grip, but that prevents me from retracting my scapula as much as possible. So I focus instead on what I mentioned above.

Re looking down: Yes, exactly. It is literally impossible to crane your neck up if keep your eyes down on a spot of the floor in front of you. In addition, my sometimes coach (H&Fer Weasel45) says that looking down facilitates hip drive on the ascent, so you should see two improvements with this one fix.

I'll check back Tuesday for your results. Good luck.
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Old 01-23-2017, 10:36 PM   #147
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Re: Hi this is Jim Logg

1.23.17

Weight 75kg

Kind of a ****ty day, too much partying and not enough eating over the weekend.

JNT 2.0 week 4 day 1 bench

Also lost my phone, so no videos.

Bench Press
175x4
--I think I bridged the last rep. My spotter wasn't there, so I worked in the powerrack. Unfortunately the pins are rather narrow, so I couldn't get my feet out to where I normally like them.

155x3x2
155x7+f
--taking a wider grip than normal. Don't know why I decided going for an eighth was a good idea, the program advises always leaving one rep in the tank.

T2
CGBP
4x6x125

DBs Seated press
40x8,6,5,7

Incline
3x8x105,
1x7x105

t3
Tri extension (past head)
52x7
--way too hard today
3x14x32

Pec Deck
4x14x7bars

Diamond Pushups
14,10,5,8
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Old 01-24-2017, 04:51 PM   #148
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Re: Hi this is Jim Logg

1.24.17

I was in a big rush, had to skip a few t3s.

JnT week 3 day 2 Squats

Revamped my squats using Busto's advice. I think they helped the barpath look better, but I ****ed up my top set pretty badly. Hardest part for me was getting my elbows back. I also remembered why I stopped squatting this way: the position puts me in a slightly slanted position while standing, which I hate. Got my grip in quite close without elbow pain. Although maybe I wasn't able to set my lats as well as when I'm a little wider.

t1

LBBS
245X1+f, 245x2, 245x1
--This was the first squat I've failed in months :-(
--Was supposed to go 245 x 4. A few things contributed:
---1) changed multiple form variables at once.
---2) In warm-ups my boxers split (rep 2 on 205, if interested). I thought it was a one and done thing, but they kept ripping more and more everytime I squatted. Really distracting. When I got home my it looked like this (nsfw)
Spoiler:

and most importantly:
---3) My back (upper L/ lower T spine area) was pretty sore from yesterday. On rep 2, I had this weird sudden cramping, and I thought I better just dump it.
--Afterwards my back felt fine. I did a 2 double and a single with about 30-60s rest between them.

215x3x2
215x5
--last set I had the bar completely on my wrists (total extension). For me a little more comfortable than in flexion, but obviously my wrists were totally numb afterwards.

Video of squats, including front squats. Sorry for the silhouettes, but it's the only way i can get side angle footage. I lost some sets somehow, I don't know. The first set is actually my first 215x3 dropset, I realized.



t2

Front Squat
5x4x175

RDls
4x8x135

T3
Paloff
7barsx14,14,8,8

Hammers
25x14,8,8,7

--Will repeat paloff and curl weights next week and go for sets of 12 across

Knee Raise
4x14xbw
--the first reps of the first two sets were with +10, but both times the weight fell off around rep 8 or so

Last edited by johnnycarson; 01-24-2017 at 04:57 PM.
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Old 01-24-2017, 05:17 PM   #149
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Re: Hi this is Jim Logg

Those look better

I would tighten up and slow down your descent speed quite a bit. I think you are losing tightness in the rebound and that's partially why you fall forward. This will also help you control the weight and keep it over your midfoot.

It's hard to tell from some of those terrible angles (cmon son), but I wonder if you are starting out with the bar a bit behind the midfoot? So the only way for you to correct this is to bring the bar forward in the hole, but you overcorrect and bring it a bit too far forward. That is just a guess though.
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Old 01-25-2017, 09:58 AM   #150
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Re: Hi this is Jim Logg

Yeah I'm no Kubrick I admit, although I'm not sure how to get a better side angle. The rack is right up against the window. What is the best alternative angle? 45* hip height?

Will focus on tightness and descent speed on Friday. I am almost certain that i start with the bar behind mid foot. Especially when I am going higher reps, I always end up trying to stand upright. I have a hard time maintaining the more slanted position (i.e: a "Y" folded hot-dog style).
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