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Old 01-02-2010, 03:59 PM   #51
JohnnyFondue
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

Thanks miles I will take that to heart and strive to succeed on the press. I asked rip over at strengthmill why I was most likely sucking so bad. He said it's because I'm a noob and a moron and tried to make too big of jumps. And now I'm reading that 2.5 pound jumps are too big??? Anyway, I'll stick with 2.5 pound jumps until I stall again, reset, and then make 1.25 pound jumps I guess.

I ran into my dad at the gym today, and he used to be my workout partner until he got hurt pretty bad and stopped for a couple months. He was squatting 185 when he re-injured a ruptured disc in his back, and today he was squatting 150 for his work set. I'm really glad he's back in it again after basically starting all the way over a few weeks ago.

Anyway, for my workout today:

Squat Work Set:

235x3x5

Notes: Sorry for the butt-cleavage, I'll work on that. I really need a 2nd pair of eyes on these, it's been a while since I've had any feedback on my form. It felt ok, maybe not deep enough, hard to tell. Over all I am happy with my form compared to how bad it used to be. Hopefully I'm not messing anything up too badly and I'm in the fine tuning stage. Hmmm, def recorded 3 sets, I guess I forgot to upload the 3rd one with the video. Oh well, it looks the same as the first set.

"Rack Pulls" Work Set:

345x1x5

Notes: I fully planned on doing rack pulls when I got to the gym, but when I set the pins on the lowest setting they weren't low enough for the bar to start under my knees. It still felt kinda heavy, I don't even know if this was a legitimate exercise or not. I should have my power rack by the next time I do these so I'll be able to set them at a better height. I don't even think I made a full lockout on any of the reps, esp #4. Oh well, that's what the camera is for.

DB Bench Work Set:
60x2x5

Notes: I was short on time so I skipped the last set. I was also pretty tired after just sort of flailing the dumbbells around wildly without resembling much of anything. I was trying to improve my form from mile's advice but I seem unable to be good at implementing anything on the first try. Wtf is wrong with me? Anyway, bleh.


I had a pretty delicious post workout meal. It was a bunch of hash browns, some bacon, and this really awesome mixture of scrambled eggs, cream cheese and real bacon bits. Seriously, so so good. Omnonomon.
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Old 01-02-2010, 04:12 PM   #52
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

you're not finishing those pulls
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Old 01-02-2010, 04:40 PM   #53
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

Quote:
Originally Posted by JohnnyFondue View Post
I don't even think I made a full lockout on any of the reps, esp #4. Oh well, that's what the camera is for.
Yeah caught that. I think think it was because the starting position felt weird, I def could have done lockout on all the reps but just sort of failed.

Glad I got my camera. I feel like it's the most important thing I can do to improve.
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Old 01-06-2010, 11:00 AM   #54
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

I just saw this video and I remembered you use dumbbells to bench so I thought you might like to see it: http://www.youtube.com/watch?v=AM5Nw_QBA9A

Also, please get bigger than the guy who was watching himself curl 20 lb dumbbells in the mirror while you were benching. That's the best way to deal with that sillyness
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Old 01-08-2010, 07:48 AM   #55
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

Yeah I've seen that video. For some reason there's a big gap in my ability to understand something and actually apply right away. I usually eventually get there but it takes me forever for some reason. Bleh whatever.

Anyway, my workout today, I did standard warm ups and warm up sets and as for work sets:

Squat:
240x3x5

Press:
107.5x3x5

Power Cleans:
160x5x3

I'm really tired so I'm not going to make many notes just a couple quick ones after re-watching the vids. Squats are meh, but looking better than they used to. I messed up on the press grip as I was trying to get my elbows out and got the bar too far back on my hands. And my power cleans were just sloppy. Bleh.

My Post workout meal:
3x3:


Animal Style Fries:
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Old 01-08-2010, 08:02 AM   #56
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

2nd set reps 2/3 -- on your toes
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Old 01-08-2010, 08:25 AM   #57
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

You know you're right now that I'm thinking about it. I really suck at remembering all the cues while I'm doing it. That's one that I forgot for sure. Thanks I'll def be remembering that one next time.
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Old 01-08-2010, 10:19 AM   #58
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

i don't think you ever locked a rep out at the top of the press, let alone shrugged upwards.

i have a question for more knowledgeable people than myself though. is a press w/ a very slow bar path where you are fighting it all the way up ok? or should it be a fast set of putting it up and getting under it fast before you start to add more weight.
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Old 01-08-2010, 10:58 AM   #59
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

PC

lower back start position
elbows
I don't think you ever really get great hip or knee extension
elbows

And slap your friend for talking during sets
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Old 01-09-2010, 07:46 PM   #60
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

Quote:
Originally Posted by Yeti View Post
i don't think you ever locked a rep out at the top of the press, let alone shrugged upwards.

i have a question for more knowledgeable people than myself though. is a press w/ a very slow bar path where you are fighting it all the way up ok? or should it be a fast set of putting it up and getting under it fast before you start to add more weight.
speed doesn't matter, if you complete the rep you completed the rep. When you're getting close to stalling the last reps are going to be a real grind. Remind yourself to stay tight in your core, keep the bar close to your face on the way up, and get your head under/through the bar as soon as possible.
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Old 01-09-2010, 09:28 PM   #61
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

JF,

you def lose back tightness at the bottom of the squat - you can see it pretty clearly in the sideway view. But still, that's about the only thing I can see that doesn't look good.
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Old 01-09-2010, 10:33 PM   #62
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

tears for fears on at the gym. pretty l33t.

You're losing the weight forward on your squats. Your whole torso needs to stay a lot tighter. Think elbows up, blow out your abs, and just stay tense.

The side view shows you're very sloppy out of the hole. It's not smooth looking.

3x3 animal style + large choco shake is my official post-deadlift meal. animal style fries are pretty gross, imo.
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Old 01-09-2010, 10:39 PM   #63
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

you're pretty slow under the bar on your presses. belted 107.5 press is kinda lol, but whatever.
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Old 01-10-2010, 02:20 AM   #64
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

What is the H&F stance on belt wearing? I found a garbage valeo belt (no really, I mean in the dumpster) a long time ago before I'd read starting strength and did all of my squatting and deadlifting in it. After reading ss and finding out how belts work, I naturally ditched it since it was one of those tapered ones. I also read on stronglifts that wearing a belt takes out of some the stabilizers and can degrade your form, so I specifically went beltless shortly after switching from 5 day split to ss. But after re-reading the ss section and the 70sbig.com blogpost about belts, I'm starting to consider investing in a quality one and using it on my worksets. What should I do?!

Oh sorry I hijacked your log. I also coughed on your weights Johnny. Enjoy your AIDs.
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Old 01-10-2010, 02:43 AM   #65
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

The issue on belts has been discussed in great length, have you not seen any of it?

And I didn't really like wearing a belt on the press. I did it because I think I remember someone asking rip about wearing a belt during the press and Rip said something along the lines of "Try and it and see how you like it."

I also tried and them on the PCs and liked it even less. I only used it for one set. I love it for squats as it seems to help my form, and but I haven't really noticed a difference for DLs.
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Old 01-10-2010, 03:01 AM   #66
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

did you feel the quake?

I didn't
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Old 01-10-2010, 12:17 PM   #67
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

Lol at me being awake during that. I get to miss all the sweet things that happen during the day like sunshine, stuff being open, friends hanging out. Especially not on the combination of sleep deprivation and benadryl I was rockin.
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Old 01-10-2010, 12:25 PM   #68
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

how was that burpee 1/4 mile? <3
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Old 01-10-2010, 12:53 PM   #69
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

I went down jogging toward the school to do it and that seemed to alleviate my rage quite a bit, so I decided to just keep jogging. I used to run a lot so it felt good. I actually enjoy running but had to stop because my knee would start way too hurt if I ran +3 miles more than 1 day in a row. And I didn't feel like throwing my 220 pound frame on to the track violently over and over again for 40 minutes and tearing up shoulders, either.

So yea, I pussed out.

Which wasn't good because when I got to work the rage increased 10 fold because there are way too many retards that they want me to train. Which is why I will be down in Sac this week solidifying my back up plan in case I have to make threats for better working conditions and not be totally bluffing.

Which will be cool because I need to get out of town anyway, and KidColins gym looks pretty awesome and I will be able to see the Good Form Squat Man IRL.
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Old 01-12-2010, 03:30 PM   #70
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

Quote:
Originally Posted by kidcolin View Post
did you feel the quake?

I didn't
Wow check out this video: http://www.noob.us/miscellaneous/dog...e-anyone-else/

Crazy.

Anyway I was full of rage again today, and this time for good reason. My power cage came yesterday and I was excited to assemble it and finally get a full workout in without leaving home. When I got it all assembled, the last step is to tighten all the bolts. Well it apparently takes 2 wrenches to do this. So I ran out of time before I had to work. Moderate rage.

First thing I did when I got off work was stop by and get a socket wrench set. It would make the job a lot easier, and I needed a set anyway. I get home, open up the set and the SOCKET WRENCH IS MISSING. Somebody jacked it. RAGE RAGE RAGE. SO I run back to the store explain my problem, exchange it, and get home to find I need 3/4 inch size and the biggest my $40 set came with WAS 11/16 RAGE RAGE RAGE. Seriously wtf? It has 85 pieces and isn't decent enough to come with the size I need. So I have to run back to the store, buy the right size, and finally finished the project.

I finally got a chance to workout and it ended up being a pretty big fail. It looked like this:

Squat Work Set:
245x3x5


....

Yup that's it. I felt like I was going to die, vomit, and pass out when I finished, now just pass out. I recorded it, and might upload it sometime later, but now I need to go to sleep. I watched it, and the first set doesn't look very good, but the last 2 look ok. I'll have to figure out a better angle in my garage.

I will be now helping my mom and brother do SS, I guess they both really want to, and now it will be easy they can just come over to my place and it's not a whole lot of extra effort on my part.

I don't think I'll put any of it in my log or start another one for it, probably just keep a private one and get form checks in the LC thread for them from time to time.
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Old 01-12-2010, 04:32 PM   #71
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

lol, your pain was funny
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Old 01-15-2010, 05:44 AM   #72
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

F. KidColin's gym is awesome.

Here is what I did after warming up

Squat Work Set:
250x3x5

Bench Work Set:
167.5x3x5

Dead Lift Work Set:
315x1x5 (Three plates yeah budday)

Notes:

Squats: KC's coaching was v good, I'm glad I finally got some live input on my form, it's so much better than input on videos since it can be fixed in real time. I needed to push my knees out more, keep my upper back tighter, and lift my elbows up more. I also needed to utilize the bounce out of the hole more. I recorded it, but I probably won't upload it til tomorrow. My form def deteriorated by the end of each set, and I took longer rests between sets and needed it. Def a love/hate relationship with squats.

Bench: I haven't actually bench pressed since starting this log, it was good. KC brought the washers and as it turned out 167.5 was probably perfect as I barely but successfully got all the reps up. Def nice to have a spotter.

Deadlift: Wow, looking back I see that the last time I DL'd a set of 5 for work sets in about a month at 280x5. Not bad adding 35 pounds to my work set. I was having trouble with the starting position, but KC helped give me a few real time cues that really helped a lot. I also used chalk for the first time which was sweet.

I might try and make an effort to get down there once a month or so, for other reasons, but it would be cool to work out while I'm down there. KC's a cool guy
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Old 01-15-2010, 04:14 PM   #73
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

2p2 H&F - Forging Elite Bromances
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Old 01-15-2010, 09:44 PM   #74
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

he forgot to mention the part where he newb unloaded his weights and left 102.5 on one side and nothing on the other. I saw it, and thought about saying something, but it wasn't moving so I figured it'd be OK. Few seconds later it all comes down in a crash. Luckily no one else was there to lol at him.
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Old 01-15-2010, 10:10 PM   #75
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Re: Johnnyfondue's SS Log Part 2: Workin' Harder

I was wondering on the O/U on posts before anyone said the term 'bromance'

.....

And actually that crash thing was weird, it was obv noob, but here is what happened. I unloaded the right 1/2, then I took off the small plates on the other side, and then a few seconds later it came crashing down. I don't know why it didn't do it with more weight on it. Yeah I never thought about I always unload it that way when I'm working by myself it's never happened before. I guess the weights are getting heavy

Def a brag I didn't die
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