Yeah, but it won't be nearly as fun as lifting heavy weights!
To tell the truth I'm not really concerned about anything(bad) happening due to this lay-off, I know I'll lose a bit of strength which i should recover in the first month or two back, not worried about muscle loss or getting fat haha. I just feel like I should be doing something, and maybe if I come back a little leaner, and improve my conditioning that would be good.
Also, I'm f***ing sore from yesterdays chin-ups, never had my lats this sore before, whenever i raise my arms and stretch the lats it hurts, I like it.
Man, you posted like less than 12 hours ago LD, and I've allready sunk down to the third page(which used to be 2-3day old territory), ya think all these new logs will last? Does this happen every year(a veteran like you would know )?
I think it's because of the NROL4W book. It has its own web site and that site has a link to this forum as the official NROL4W Forum. When they got here, they saw Julie's challenge and signed up with all their logs. It's never like this. Seems we get a few New Years sign ups, but nothing serious.
Wow! I don\'t know how you guys managed to find my log and post in it all the way back in page 3 or something!
Quote:
Originally Posted by Lost Dog
I think it\'s because of the NROL4W book. It has its own web site and that site has a link to this forum as the official NROL4W Forum. When they got here, they saw Julie\'s challenge and signed up with all their logs. It\'s never like this. Seems we get a few New Years sign ups, but nothing serious.
Ah, that explains it. Didn\'t know this was the official forum for the book.
Quote:
Originally Posted by Alcoholiday
yea, the training forum is pretty ridiculous.
we should get the \"veterans\" logs pinned.
Hah, good idea. I\'m a veteran too right? right guys?
Maybe their should be a seperate sub-forum for NROL4W logs.
Also 2 days after, I\'m still pretty damn sore from those chin-ups.
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
I was getting bored with not training, and really wanted to start training again, so I emailed a Powerlifting Club a couple days ago, and I just came back from a training session with them today:
Squats
44lbs x 5
99lbs x 5
143lbs x 5
187lbs x 2
Bench Press
44lbs x 5
99lbs x 5
143lbs x 5
Deadlift
143lbs x 5
209lbs x 5
275lbs x 1
319lbs x 1
Nice easy workout, Steve(head coach) just wanted to see what my form was like. He said it was pretty good on all the lifts, and that he would make a few tweaks, and that I shouldn\'t squat so low.
Turns out theres only about 200 powerlifters in the federation(PL Australia, IPF related), and probably less than 300 in the country, according to Steve. So theres really hardly any of them, in a population of 21 million or so!Theres a meet in June that would be the best one for me to enter.
After the sessions he put some knee wraps on me, just to see how they feel like, and, they kinda hurt lol! I tried bending my leg and it felt like my leg would pop, really wierd stuff. I won\'t be using them any time soon though.
They are a friendly bunch of people, pretty damn strong too. One of the guys there was squatting about 200kg(440lbs) today, his best is 265kg(583lbs) at 200lbs or so. SOme of them also seem to dislike cardio and ab-work as much as I do haha.
It was a fun experience, and I\'ll be back hopefully this wednesday night for more!
Yeah those guys are strong, Steve made a 800kg(1760lbs) total at 110kg(242lbs) a couple years ago.
I wanna do 2 meets this year if possible, 1 raw, and then 1 geared - see what I can do in the Sub-junior category, before I get too old(end of year). I don\'t like the idea of knee wraps though!
yea, you get bite marks from them, especially bench shirts. I've never worn a squat suit, but the guys i train with do, and say that it feels like their balls are being crushed (because they are).
you have a lot to look forward to. haha!
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I was deadlifting today with double overhand grip as usual, Steve said that we\'ll run with that until I can\'t grip the bar properly without going mixed grip(\"wow, he uses double overhand\" \"wow, he squats low\"). He thinks that will happen in 5 weeks of training with him haha, we shall see...
thats pretty awesome man! Take advantage of this opportunity, this is your chance to blow all my PR's out of the water!
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
I was deadlifting today with double overhand grip as usual, Steve said that we\'ll run with that until I can\'t grip the bar properly without going mixed grip(\"wow, he uses double overhand\" \"wow, he squats low\"). He thinks that will happen in 5 weeks of training with him haha, we shall see...
Wednesday is DEADLIFT DAY! WOOHOO!!!
Hey that sounds pretty cool, good luck with it man.
Soon you might catch my shitty numbers
Haven\'t been able to access the internet for a while, apparently too much bandwidth has been used, banned until the end of the month. Oh well, sneak on now, then just a couple days. I\'ll post a few workouts now.
Deadlift
143lbs x 5
209lbs x 4
308lbs x 6
341lbs x 1 7.7lb PR
Shrugs
Light(70lb??) x 6(3 sets)
NG Lat pullldown
60lb x 12
80lb x 12
100lb x 10
120lb x 10
120lb x 10 – last 2 reps were crappy
Incline Triceps Extension
8.8lbs x 15
16.5lbs x 15(2 sets)
16.5lbs x 12
Hammer Curls
16.5lbs x 12(2 sets)
22lbs x 8
Comments:
-Nice easy workout, Steve is just keeping it easy as I haven’t trained for a couple months
-Lame PR on the Deadlift, the only reason I haven’t pulled 341 is because I only had 333lbs to train with before. It’s the same reason why I haven’t pulled 400 too
-Last couple reps of NG lat pulldowns I started to crunch a bit using my abs, and more biceps, pretty shit reps, didn’t keep my chest up.
-First time really doing triceps extensions, went light on those, light on the curls too
Bench Press
44lbs x 10
88lbs x 5
143lbs x 3
165lbs x 5(2 sets)
187lbs x 5
198lbs x 1 PAUSED PR(for a paused rep - first time doing paused benching)
209lbs x 1 7.7lb PR
CG Board Press(elbows in)
143lbs x 8
121lbs x 14
121lbs x 12
NG Lat pullldown
60lb x 10
100lbs x 12
120lbs x 12
100lbs x 12
100lbs x 10
Comments:
-Another nice easy one
-PR on the paused Bench(first time doing them)
-Also a PR on regular “touch-and-go” Bench Press, I have got way more in me for both of them
-Steve told me to keep my elbows in for the CG Board Presses, he also said people with weak triceps tend to let their elbows flare out to take the load off them. These felt kinda weird, I have never done close grip benching of any type before
-Training again tomorrow, squat day
Squat
44lbs x 10
110lbs x 5
143lbs x 5
209lbs x 3
242lbs x 6(4 sets)
Triceps Pressdown(wide grip)
40lbs x 10?
70lbs x 10?
70lbs x 12
80lbs x 8
80lbs x 8
Shrugs
236.5lbs x 3?
209lbs x 6
165lbs x 6(3 sets)
Comments:
-Squats were pretty light, but they will be for a bit. I need to work on my form, to turn my high-bar ATG squat into a low bar PL squat. Then I can start adding some heavy weights.
-I wanted to go for a couple singles after(300, 315 maybe), but Tim(Coach - Steve wasn\'t there today) told me not to haha,
-Workout on Tuesday, speed benching I think, mmm… never done speed work before… sounds boring haha, I look forward to Deadlift day though
. I need to work on my form, to turn my high-bar ATG squat into a low bar PL squat.
I've been doing some low-bar squats lately, and I think Rippetoe describes it best by saying to "shove the bar down as low as possible". I try to push the bar down as far as I safely can, and it stays there. And, make sure to keep your elbows up. That helps.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
I\'ve been doing some low-bar squats lately, and I think Rippetoe describes it best by saying to \"shove the bar down as low as possible\". I try to push the bar down as far as I safely can, and it stays there. And, make sure to keep your elbows up. That helps.
Do you mean elbows up as in elbows under the bar? as opposed to out behind the bar.
Thats what I\'ve been told to do, something about keeping the chest up haha. I tried to slide the bar down to a low bar position, but it felt like it was gonna roll down my back, gotta work on that. I should be able to get alot more weight out of it once i get the hang of it though.
Do you mean elbows up as in elbows under the bar? as opposed to out behind the bar.
Thats what I\'ve been told to do, something about keeping the chest up haha. I tried to slide the bar down to a low bar position, but it felt like it was gonna roll down my back, gotta work on that. I should be able to get alot more weight out of it once i get the hang of it though.
yeah, the low-bar takes some time getting used to. Try doing it with 135, just to get it down. Keeping your back tight helps too, but I'm sure you knew that. Also, you're going to have a bit of forward lean to keep it there.
And, by elbows up, I'm talking about rotating them to make them higher, if that makes sense. During an olympic squat, elbows are facing floor. During a low-bar, you want to rotate them up and back to help hold the bar up.
Starting Strength can explain it much better than I can.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Good Idea, I\'ll go read the squat chapter of SS again. Yeah I think I was actually told to do the opposite of what you said!
I think you should tell you coach that you're listening to a guy over the internet instead of him.
But, seriously, do whatever you coach tells you to do. He's the expert, not me.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Actually probably not, I think I can do it, but I doubt thats what Steve will have me doing haha
Bastard.
I'm actually thinking about either going for a heavy pull or squatting 225x20 on Wednesday. Maybe I'll pull, just so I can keep up with you.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Do the pulling, its much more fun that high rep squats, thats for sure!
Steve probably wont be pushing it too hard, as my body is still getting used to lifting again, my forearms hurt from deadlifting from wednesdays workout, up until now. I\'m also sore from sat\'s benching, and yesterdays squats, and yesterdays shrugs lol. But I\'m loving the soreness. I\'m probably going for a PR on Wednesday though, but another one of those lame easy ones(less than 400) lol
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