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Rev · 02-28-2005, 05:33 PM

Lower Body ME Day 2/28/05

-warm up-
squat x bar
good morning x bar

Good Morning
95 x 5
115 x 3
135 x 3
145 x 3
155 x 3
155 x 3
145 x 3
135 x 3
These destroyed me today. On the first set at 155 I felt my back starting to round so I barely pulled off another set with 155 after that. My plans were to get to 165 on these today but it just wasn't in the cards. I over stressed the right side of my low back on this one which dictated what I did the rest of the work out.

Full Squat
135 x 6
155 x 6
175 x 6
195 x 6
215 x 5
225 x 6
I beat my personal record of five reps with 225 last week and pulled out a set of six versus my previous five. I went for a seventh rep, legs trembling, and got buried. I set the pins too low because it squashed me and over flexed my neck and gave me a huge headache for like five minutes but it went away. I noticed if I lean forward a hair, not a lot, but just enough to get my butt out farther behind me it helps my squat a lot, is this cheating? Do I need to keep my hips in and keep my back as upright as physically possible, it shifts more weight to my quads for sure and keeps my knees out farther over my toes, comments?

Ab Pull-Down
100 x 10
100 x 10
My range of motion toward the end of these was more or less like an isoloation contraction lol. I work these down until I can't really move.

Todays work out was weird. I feel negative about it...I just feel negative in general, I feel weak and tiny. I was looking at myself in the mirros noticing how small I am again, doesn't help that all I had was a tight black teeshirt to wear. I feel like my lifts will never go up, I feel like I am destined to be stuck fucking around with 225 for a squat and never get past 185 on my bench and nothing will ever change it. I only got five hours of sleep last night because I stayed up talking to D about training forever. I cut out my hypers and romanian deadlifts due to over stressing the right side of my low back, its totally fine but one of those things where you shouldn't push your luck. I DO NOT need an injury. I did add more total weightage to my Good Mornings and I did add an extra rep to my full squats. So it was a good work out, like I said I am a little concerned on squat form although. I'm not bending at the waist too much at all, like I said its enough to get my butt to sit back farther which makes me feel more hamstring and glute action but maybe this is cheating and I need to keep my uppper back like perfectly lateral?

02-28-2005, 05:33 PM	#123 (permalink)
Rev Senior Member Join Date: Oct 2004 Location: MO Posts: 1,879 My Profile	Lower Body ME Day 2/28/05 -warm up- squat x bar good morning x bar Good Morning 95 x 5 115 x 3 135 x 3 145 x 3 155 x 3 155 x 3 145 x 3 135 x 3 These destroyed me today. On the first set at 155 I felt my back starting to round so I barely pulled off another set with 155 after that. My plans were to get to 165 on these today but it just wasn't in the cards. I over stressed the right side of my low back on this one which dictated what I did the rest of the work out. Full Squat 135 x 6 155 x 6 175 x 6 195 x 6 215 x 5 225 x 6 I beat my personal record of five reps with 225 last week and pulled out a set of six versus my previous five. I went for a seventh rep, legs trembling, and got buried. I set the pins too low because it squashed me and over flexed my neck and gave me a huge headache for like five minutes but it went away. I noticed if I lean forward a hair, not a lot, but just enough to get my butt out farther behind me it helps my squat a lot, is this cheating? Do I need to keep my hips in and keep my back as upright as physically possible, it shifts more weight to my quads for sure and keeps my knees out farther over my toes, comments? Ab Pull-Down 100 x 10 100 x 10 My range of motion toward the end of these was more or less like an isoloation contraction lol. I work these down until I can't really move. Todays work out was weird. I feel negative about it...I just feel negative in general, I feel weak and tiny. I was looking at myself in the mirros noticing how small I am again, doesn't help that all I had was a tight black teeshirt to wear. I feel like my lifts will never go up, I feel like I am destined to be stuck fucking around with 225 for a squat and never get past 185 on my bench and nothing will ever change it. I only got five hours of sleep last night because I stayed up talking to D about training forever. I cut out my hypers and romanian deadlifts due to over stressing the right side of my low back, its totally fine but one of those things where you shouldn't push your luck. I DO NOT need an injury. I did add more total weightage to my Good Mornings and I did add an extra rep to my full squats. So it was a good work out, like I said I am a little concerned on squat form although. I'm not bending at the waist too much at all, like I said its enough to get my butt to sit back farther which makes me feel more hamstring and glute action but maybe this is cheating and I need to keep my uppper back like perfectly lateral?