8-16-09:
Deadlifts:
worked up to 235x5. Skipped my last set of 260 b/c i felt a slight twinge in my left psoas, where it kinda got tight before, so i thought it was best to play it safe. Lots of stretching the day of and last night and today, and it feels completely fine. I did some single leg stuff as well.
8-18-09:
10" Log Press:
90x5
105x5
120x7
got over the prescribed reps, but was just really tired today, and right shoulder still a little sore from too much pressing.
NG DB Press:
40x10x2
50x12x2
s/s
Face Pulls: 5x15
plate pinches:
3 10s: 1 set/hand
4 10s: 1 set/hand
4 10s+1 5/left only
this is good considering 5 10s is a very good grip feat, i believe. Close to getting 5 10s.
1 Arm Banded Pushdowns: 2 sets
PMSH: 2x10
Hammer Curls: 1 set
Lots of icing and stretching tonight, and any rest i can get!
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I hate getting that twinge-y feeling! I get it in my left SI area when I squat sometimes. I can't decide if I'm being cautious or simply being a wuss. Whenever I feel it I back off and when my SI is feeling good, I push harder on the squats. It's frustrating.
I hate getting that twinge-y feeling! I get it in my left SI area when I squat sometimes. I can't decide if I'm being cautious or simply being a wuss. Whenever I feel it I back off and when my SI is feeling good, I push harder on the squats. It's frustrating.
yep, exactly how i feel. I have the strength for a lot more on my lifts, but it always seems like something falls apart before i can get there.
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tina, I KNOW! haha. i need to burn a new cd from itunes, or get a dock for my ipod so i can blast some other tunes. I made that mix a few weeks ago and need a new one.
Paul and Frank, thanks. It'll be heavier next week (5/3/1). I think i just need to stick to one kind of squatting (box or free), and just get good at it and i'll see the other improve.
You should totally get a dock. They are pretty cheap. I have one similar to this one:
Better than a dock...Sqeezebox Boom. You can play everything from your ipod plus Pandora, Slacker, Rhapsody or whatever music services you have. It rules and isn't all that 'spensive. It's portable and can be moved around the house pretty easily. You can also plug an ipod in there if you don't have your network available.
thanks for the suggestions guys. I'm gonna have to pick one up soon, but will probably stray from the more expensive ones since my garage is dirty and will only get f'ed up.
and Tina, no tip money for us.
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Really good workout today. I opened this morning after closing last night. That means waking up at 4:45, and getting a little over 4hrs of sleep. Didn't nap at all going into the workout.
CG Bench:
110x5
115x5
130x11
Incline DB Bench:
40x12
45x12
50x10x3 s/s
Bent Over Rows:
4 sets
KB Breathing Ladder of swings:
16kg up to 12 (78 swings/hand)
these are a good finisher to a workout. My conditioning and ability to handler higher reps is getting pretty good. I was barely breathing hard through the whole workout up until the last few sets of swings. Now, it's just a matter of improving maximal strength...
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Damn wtf on that last rep. I know they allow hitching in SM but damn.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
10" log:
100x3
110x3
125x6x2 (second set in oly shoes. I tried pressing a few weeks in flatter shoes since the log and oly shoes put you forward more, but i think oly shoes still work and feel better)
Flat NG DB Press:
50x10x3
60x6
40x13
Overhead DB Ext: 3 sets
ITWs: 2x10
Pullaparts and BTN Pulldowns
Curlz: some craptastic sets
ok workout. I wish the log was moving along a little better.
I think partially is b/c my squat numbers are still moving up. when i hit 140x6 on a 12" log, i was squatting 220+ for reps, and now i'm just doing 165x7 on box squats. So, as my squat moves up, my leg drive for my press will as well, which will bring my press up. I just gotta be consistent with it, and reset when i start to stall out.
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What kind of carryover do you get from box to free squat?
ever since I can remember I have been able to squat 20% more doing a free squat, its oddly accurate. If I box squat 450 lbs, i will free squat 540lbs for instance.
What kind of carryover do you get from box to free squat?
ever since I can remember I have been able to squat 20% more doing a free squat, its oddly accurate. If I box squat 450 lbs, i will free squat 540lbs for instance.
i dunno. This is the first time i've consistently been doing box squats for some time, so we'll see. I do notice that box squats are much harder if done properly than free, so i think 10-20% is pretty accurate.
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__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
Linear Mode
