So it begins .... UDC does SS - Page 19 - Health and Fitness Forum

2/23

Squats
3x5x295

WS1: https://www.youtube.com/watch?v=sIqeDau4-V8
WS2: https://www.youtube.com/watch?v=f9dsif4XwQ4
WS3: https://www.youtube.com/watch?v=KkOCFrzKjqQ

Had my friend film the last set from rear 45, I'm more bent over than I realized

Press:
2x4x130
4x4x120

2/24

Rows
3x5x195

CGBP
3x8x187.5
1x6fx187.5

2/26
Deadlift
1x5x390

Bench
3x5x212.5

Felt tired and went home

Quote

03-05-2019 , 02:42 AM

#452

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Went to a cabin near Mt Hood with some friends this weekend. Spent a lot of shirtless time around the hot tub and realized I want to be more aesthetics focused going forward. Which I’d been thinking before but it became clearer this weekend, anyway:

3/4

Press
5x10x82.5

Squat
4x10x190
1x11x190

Lat Pull Down Ladder
Got through 6 complete sets then failed rep 6 of the 7th, will denote this as
6,5 @120

Quote

03-07-2019 , 12:31 PM

#453

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

3/6

Deadlift
3x10x250
1x6x250

Quit on these. I expected them to be easy but they were not at all, though if I was in less ****ty shape/less of a wuss I probably could have grinded them out.

Bench
4x10x140
1x12x140

Not too difficult although again harder than I thought it’d be

Quote

03-08-2019 , 01:40 AM

#454

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

3/7

Press
4x10x87.5
1x11x87.5

Not as bad as I thought it’d be

Squat
5x10x200

More psychologically difficult then physically

Lat Pull Down Max Effort
13,9,7,6,6 @ 120lbs

Last edited by UpsideDownChuck; 03-08-2019 at 02:02 AM.

Quote

03-09-2019 , 07:49 PM

#455

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Deadlift
4x10x250
1x12x250

Bench
4x10x145
1x14x145

Lat Pull Down
9,7,7,7,5 @120lbs

Quote

03-11-2019 , 11:11 PM

#456

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Press
2x10x92.5
1x11x92.5

Squat
2x10x210
1x12x210

Lat Pull Down Ladder
7,4@120lbs

I had softball practice Sunday and felt hellaciously sore but today’s workout was easy

Quote

03-13-2019 , 12:16 AM

#457

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Deadlift
3x10x275
Tried to do double over, then hook grip, then mixed if necessary (was for the last few reps of the last two sets). These were pretty hard

Bench
3x10x160

Quote

03-13-2019 , 03:13 AM

#458

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Yeah cause you're holding on to the bar for sets of ten, get some straps dawg.

Quote

03-14-2019 , 10:05 PM

#459

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

I may do that. I’m telling myself I’m building my grip strength, but if that ends up being the limiting factor I may go the straps route.

Press
2x10x95
1x11x95

Lat Pull Down
13,7,4,4,4@120lbs

These were harder than last week for some reason

Also I forgot my shorts so no squats

Quote

03-16-2019 , 07:23 PM

#460

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

3/15

Squat
3x10x215

Bench
3x10x165

3/16
Deadlift
3x10x280
These were surprisingly easy

Lat Pull Down
7,7,7,3@120lbs

Quote

03-17-2019 , 07:50 PM

#461

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

My schedule looks pretty crazy the next week so I tried to sneak in some gym time today

Press
2x10x97.5
1x11x97.5

Quote

03-19-2019 , 01:51 AM

#462

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Deadlift
3x10x285

Bench
3x10x167.5

Squat
3x10x220

Sat outside the gym for an hour after work trying to convince myself it was ok just to go home and not gym. Eventually went in and did the gym and was glad I did.

Quote

03-22-2019 , 08:32 PM

#463

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Press:
1x13x102.5
2x10x85

Deadlift
1x14x305

Bench
1x14x177.5
2x10x145

Squat
1x15x235
2x10x185

Video: https://www.youtube.com/watch?v=4-E0SrxltyU

Lat Pull Downs and Curls

Wasn't able to go to the gym midweek so got in a monster day today, which felt good. Was shooting for 14 reps on each set and got it on all but press. Probably could have done more on deadlift but wasn't sure how it would affect squats, skipped back off sets there for the same reason.

Quote

03-26-2019 , 12:30 AM

#464

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Press
5x8x92.5

Deadlift
5x8x275

I played my first softball game yesterday. Went 3 for 3 with one triple, although one of my hits was a 'reached on error' on what should have been a groundout to third. Played first base in the field and only got one 'meaningful' throw (and no grounders) which was a pretty bad throw. I stopped it but did not catch it and the runner was safe. Had fun though and bbq'd with some guys and gals after which was nice.

Quote

03-28-2019 , 12:34 AM

#465

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Bench
4x8x160
1x10x160

2 minute rests, surprisingly not hard

Squat
5x8x215

Attempted 3 minute rats but took 4 before last two sets. Quite hard cardio wise

Lat Pull Down/Curls

Quote

03-29-2019 , 01:12 AM

#466

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Press
5x8x97.5

Deadlift
5c8x285

Working out with a bro tomorrow hopefully

Quote

03-29-2019 , 08:26 PM

#467

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Bench
5x8x165

Squat
1x6tx225

Tore my jeans squatting. It’s only a small tear but annoying as they were nice jeans

Quote

04-02-2019 , 01:12 AM

#468

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Press
2x8x102.5
1x9x102.5

Squat
2x8x240
1x9x240

Lat Pull Downs

Had my first softball tournament this weekend. We took second place on our division which was pretty great given that half the team (including myself) are new and the people who aren’t played a division lower last year. I played pretty well the first day and not so good the second, though I had the game winning hit on the semi final game which was neat.

Quote

04-03-2019 , 12:09 PM

#469

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Deadlift
2x8x305
1x9x305

Bench
2x8x180
1x9x180

Curls

Quote

04-07-2019 , 09:55 PM

#470

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

4/5

Press
3x8x105

Deadlift
3x8x310

Squat
2x8x245
1x9x245

Bench
2x8x185
1x9x185

Curls

Quote

04-09-2019 , 12:54 AM

#471

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

4/8

Squat
3x8x250

Press
3x8x107.5

Lat Pull Down

Quote

04-09-2019 , 09:26 PM

#472

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Quote:

Originally Posted by UpsideDownChuck

Was looking at some of your squat videos and I was thinking the same. You heavily rely on your lower back to lift the weight as your legs open earlier.

That being said I'm no LBBS expert by any means so I I'm not sure how to best improve it.

Quote

04-09-2019 , 09:41 PM

#473

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,122

Cut depth. He's going way past parallel, and much of the last portion of the lift is from spinal flexion. Losing lumbar position leads to the bar getting ahead of midfoot, which puts him on his toes and bends him over coming out of the hole.

Staying tighter and actively pulling himself into the hole with his glute posterior chain would also help. Keeping the bar over midfoot would also help you push with your quads out of the hole.

Quote

04-09-2019 , 10:04 PM

#474

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Quote:

Originally Posted by Montecore

Keeping the bar over midfoot would also help you push with your quads out of the hole.

Now that you mention that I got reminded of this Juggernaut video on Foot Pressure & Knee Movement in the Squat and looking at it again I think it could potentially be a great way to fix this.

Basically allowing your knees to travel forward as long as possible coming out of the hole, to allow for maximum use of quads in the bottom of the squat.

They use both LBBS as HBBS examples in the video.

Quote

04-09-2019 , 10:27 PM

#475

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,122

Looking at the side angles I think he gets plenty of forward knee travel; I think it's mostly just general looseness. There's some knee slide on the way up for sure, but not a ton, and I think being pushed so far forward is likely the culprit.

That said, ultimately we're all basically saying the same thing - it's just a matter of what cue fits his eye and clicks.

Quote

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