Soulman's RoFL and nomzies: vanity log - Page 36

Looks like at the very end of the reps you are getting lordotic and the low back is doing work. Looks like you've got the right idea though, I can tell you're clenching the right things when you begin. Abs just might not be up to par to go full ROM yet. Tough exercise.

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12-22-2010 , 02:18 AM

#877

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

^ what istewart said.

If your low back feels tight at all, you probably need to use a shorter ROM and dont let that happen.

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12-22-2010 , 05:26 AM

#878

Soulman

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Join Date: Mar 2006 Posts: 31,699

Thanks guys. I'll try to be aware how much work low back is doing next time, but I'm pretty sure you're right - definitely feel it in my back as well. And yeah, tough exercise. Feels more like a whole-body exercise than abs only.

Between the rollouts and the front squats I didn't feel the need for more back assistance work.

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12-22-2010 , 06:21 AM

#879

Soulman

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Join Date: Mar 2006 Posts: 31,699

Random blog:

Man, I'm sick beat up today. Sleep succcckkkkks with clogged airways, no matter the # of hours. 5x10 front squats are always fun too.

Also experienced knee pain yesterday, prob from some knee caving on last two reps of back squats + using a too close stance on front squats. Was a bit surprised looking at mr squat rx on youtube on how wide his stance was, should be a lot better. Foam rolled a bunch yesterday, felt better afterwards and looks like I escaped any worse effects, no pain today. Sobering reminder to never let the knees cave.

/blog

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12-22-2010 , 07:24 AM

#880

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

Quote:

Originally Posted by Soulman

Random blog:
5x10 front squats are always fun too.

such a liar...

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12-22-2010 , 07:36 AM

#881

Soulman

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Tehe. Fun in a painful, grinding way. Pretty sick burn in the quads the day after.

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12-22-2010 , 07:46 AM

#882

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

Reading your blog again, I just realized I have been messing around a lot with my stance in both front/back squats and that is prob why I has the pain of knees now. I'm gonna go back to a wider stance too. I'll try a 10 rep set when I can and it will prob be my last 10 rep set of front squats ever lol

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12-22-2010 , 08:18 AM

#883

Soulman

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Highly recommend this video for front squat form: http://www.youtube.com/watch?v=3NRmdtSvmQQ

He basically uses a stance a bit closer than a typical LBBS stance, and with knees pointed out a fair bit.

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12-22-2010 , 09:05 PM

#884

Soulman

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Join Date: Mar 2006 Posts: 31,699

2010-12-22

Six Week Bench Press Cure, Week 4

DE Bench Press
10x3x55 kg (121 lbs)

Close-grip Bench Press
Worked up to:
3x85 kg (187 lbs)

Press
1x8x52.5 kg
2x7x52.5 kg

So tired.

Barbell Curlz
4x8x27.5 kg

I'm shot to hell, really need to deload. Cold + 3 workouts + bad sleep = ugh. As it so happens, I don't have a gym available for the next six days, so that's gonna be my deload week. Not optimal, but nothing I can do about it.

Treating myself to a vicious massage tomorrow, that should be fun.

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12-28-2010 , 12:01 PM

#885

Soulman

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Join Date: Mar 2006 Posts: 31,699

5/3/1 Iteration 2, Week 1 - Deadlifts

Deadlift

5x90 kg
5x102,5 kg
7x115 kg (253 lbs, +2,5 kg, -1 rep)

Bleh. Breaks suck. Almost puking midset due to drinking excessive amounts of water also sucks.

Lunges
4x8x30 kg

RDLs
5x8x70 kg (154 lbs)

Ab Roller
4x8

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12-28-2010 , 12:03 PM

#886

Soulman

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Prob gonna finish this iteration of 5/3/1 + the bench press cure thingy before moving over to Texas Method for my dieting phase. Prob around 18% BF right now, goal is 11%ish.

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12-28-2010 , 12:53 PM

#887

JohnnyFondue

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Sup fatty.

My Scale said I was 18% bf the other day, 1st time ever. I don't think I am, seeing as how it only has said it once and usually ranges between 19-21%.

It's interesting to see how our lifts/BW/BF/etc fluctuate around each other.

You usually have me beat on BF and I usually have you notched on lifts. Which doesn't make too much sense but w/e lulz.

And I'm sure you don't talk like Toki from Metalocolypse but it's funny in my head to think you talk like the Norwegian rhythm guitarist from Deth Klock who speaks funny and makes everything plural.

Lololol!

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12-28-2010 , 01:03 PM

#888

Soulman

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lol, had to youtube Metalocolypse, haven't seen it. I will refrain from commenting on my voice/accent so you can have your fantasy in peace

Yeah I think our progress has been more or less the same for the period we've logged here, even if we've used different approaches. Right now we're prob about equal on lifts too more or less, harder to tell with the 5+ reps on 5/3/1.

What's funny is how my BF will fluctuate in one day. I think people would prob estimate 4-5% higher after a big meal compared to the morning. Interestingly, the difference is way less pronounced once BF goes below 14ish % or something, at least it was for me.

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12-28-2010 , 01:07 PM

#889

JohnnyFondue

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Hmm that is interesting. I've found my biggest visual difference in BF appearance is hydration. If I don't drink very much all day, then sleep 12 hours and wake up super dehydrated, I am teh super sexy. Makes sense to me.

And now I don't even care. I just go up to girls and say 'hey check this out. Medium shirt. Bam. Sexy.' Or something like 'Bam check out my legs. I could do commercials'

I'm also getting pretty whorish about fishing for compliments. I'm working hard and want some recognition DAMN it!

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12-28-2010 , 01:12 PM

#890

Soulman

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Yeah hydration def plays a part. For me, eating also does.

A friend who hasn't seen my in a year told me during a party two days ago that I shouldn't get any bigger or else I'd end up "with a tiny head on top of a huge body". lol. I don't think he realizes how much an 8 kg cut will do.

Wish I had done this 10 years earlier, all my friends have families and party like 1/year now

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12-30-2010 , 11:44 AM

#891

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,699

2010-12-30

Six Week Bench Press Cure, Week 5

Floor Press
3-rep sets with empty bar w 5-10% increases up to

3x85 kg (187 lbs, +5 since week 2)

+ 1x5 at -20%

Worked out in another gym since my regular one is closed. The weights were pretty ghetto and I don't trust them at all. Felt heavier than 85 kg. Really. Really!

Face Pulls
3x12xsomething

Incline CG Press
3x5x65 kg

Kroc Rows
23/23 x 37.5 kg (82 lbs, +0/+0 reps, +1.5 kg)
17/17 x 37.5 kg

Quote

01-02-2011 , 09:25 AM

#892

Soulman

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2011-01-02

5/3/1 Iteration 2, Week 2 - Squats

Squat
3x87,5 kg
3x100 kg
5x112,5 kg (248 lbs)

Apparently squats are harder when it's been 12 days since the last time. Who would have thought. Generally skeptical about progress on squats on 5/3/1.

Front Squats
5x10x60 kg

Barbell Rollouts
5x6

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01-02-2011 , 07:34 PM

#893

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Quote:

Originally Posted by Soulman

Generally skeptical about progress on squats on 5/3/1.

I have a feeling I will be working towards my vanity goals for 3-4 (5!?) months of the year and would do 5/3/1 during that time. My biggest concern is progressing on squats

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01-02-2011 , 07:45 PM

#894

Soulman

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Yeah. I don't think there's enough squat volume for a lot of progress. It's prob better for upper body stuff. I've definitely gained LBM and received comments on it the last 2 months on 5/3/1. It's too early for me to judge now though, especially since the last month has been pretty meh due to breaks/bad eating.

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01-04-2011 , 02:39 PM

#895

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,699

Six Week Bench Press Cure, Week 5 - Dynamic Effort Day

DE Bench Press
10x3x55 kg (121 lbs)

DB Extensions
10x18 kg (supposed to have 8)
5x22 kg (oops) (silly hoodie)

Press
2x8x52.5 kg
1x6x52.5 kg (lost balance on 6th rep)

Kept the weight on the press doing this Tate program, which is all that could be expected I guess. Looking forward to testing 5RM both for this and the BP.

Barbell Curlz
4x10x27.5 kg (+2 reps bishes)

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01-04-2011 , 07:42 PM

#896

Barge Ass

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Join Date: Dec 2007 Posts: 3,847

Deep down Wendler is a bro

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01-05-2011 , 12:20 AM

#897

00Snitch

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Hey! No Wendler bashing!

fwiw... in the two weeks leading up to me starting 5/3/1 I performed 5 reps at 140kg which felt like a 5RM and a week later I performed 4 reps at 145kg which solidified my feeling that somewhere around that 140-145kg mark was my true 5RM.

Second iteration of 5/3/1 I did 8 reps at 140kg and friday-week I will attempt 145kg again... Stay tuned.

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01-05-2011 , 12:22 AM

#898

00Snitch

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Worst thing about squats on 5/3/1 is crushing doms every saturday-monday after squats on friday.

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01-05-2011 , 06:23 AM

#899

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,699

Yeah, those 5x10 front squats are pretty lol hard on the quads. Same with the hamstring burn after RDLs/lunges (which also brun the quads).

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01-05-2011 , 09:30 AM

#900

00Snitch

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Join Date: Sep 2004 Posts: 20,865

It's not even the accessory work, it's just the fact that you are only doing it once a week imo. I've always had that, if I take a week or so off and the squat heavy, I get really hurty doms.

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