creatine can be a good boost. don't get discouraged by the #'s. Anything else different? consistency? diet? stress?
Just the creatine and the supposedly awesome time off.
I think time off can help some people, but my volume is so light (even though I go heavy for me) I think I'm in no danger of overtraining, so time off only means I have to get my body used to the loads again.
8 x 135
8 x 135
8 x 225
6 x 275
3 x 275
6 x 225
5 x 225
seated calf raises in between.
Gassed during and after these. I'm going to try to add a second day of squats- perhaps one day over the weekend. Saturday will be ideal if my legs aren't too sore then.
8 x 135
8 x 135
5 x 185
5 x 225
3 x 235
2 x 245
4 x 225
15 x 135
12 x 135
I need my partner back! I probably had one rep in the bank once I moved up to 225, but without a spotter I didn't want to push it. Maybe next week he'll show up more often.
bench pressing without a spotter sucks, I cant even get 225lbs off the rack (short arms here) without help. Nice work though, bench I find if I leave a little bit in the tank I get a bit more progress myself.
bench pressing without a spotter sucks, I cant even get 225lbs off the rack (short arms here) without help. Nice work though, bench I find if I leave a little bit in the tank I get a bit more progress myself.
The optimistic part of me is hoping that it will lead to more progress! But seriously, I had be maxing out for a month straight, so it'll probably do me good.
Well, this turned into some kind of Westside Dynamic Effort Day (if I understand that correctly) as two guys were benching with chains and told me to try when my partner didn't show.
8 x 135
8 x 135
5 x 225
4 x 225
10 x 135 with chains
3 x 185 with chains
3 x 185 with chains
3 x 185 with chains
6 x 185
2 sets of 8 dips
Felt pretty good. This guy said he's trying to get the Y to let him leave his chains there and said I could use them whenever, but they're not letting him. Supposed to help with lockout, which is my sticking point.
I usually do hang clean and presses on Wednesdays, but today I did them from the floor, and I must say it was awesome. I still have lactic buildup all through my shoulders an hour and a half later.
Clean and press from the floor
5 x 95
5 x 135
5 x 135
3 x 155
3 x 165
1 x 185
1 x 195 - cleaned, but couldn't press it.
I took long breaks between these sets because I was breathing hard. I also need work on form and the overhead part, the latter always being a weakness for me.
I'd say I'll be going from the floor from here on out- this has to help with deadlift!
First time ever with good mornings- holy hamstrings! And the box squats felt good and I could certainly feel my weakness. I hope to use these once a week to build up regular squats.
I usually do hang clean and presses on Wednesdays, but today I did them from the floor, and I must say it was awesome. I still have lactic buildup all through my shoulders an hour and a half later.
Clean and press from the floor
5 x 95
5 x 135
5 x 135
3 x 155
3 x 165
1 x 185
1 x 195 - cleaned, but couldn't press it.
I took long breaks between these sets because I was breathing hard. I also need work on form and the overhead part, the latter always being a weakness for me.
I'd say I'll be going from the floor from here on out- this has to help with deadlift!
wow. impressed with teh clean and press. Just added these to my workouts - trying to get the form down. you've got some nice weight on 'em
wow. impressed with teh clean and press. Just added these to my workouts - trying to get the form down. you've got some nice weight on 'em
Thanks. I'm a little surprised at the weight since I hadn't ever done them from the floor. I swear, these may soon become my favorite lift. What a workout they give!
I was going to "wave load", but the lactic acid started building up big time- probably left over from Wednesday's overhead pressing, so I cut it off and took it easy today.
2 sets of cable crossovers on 50
2 sets of skullcrushers with 80.
The fronts of my shoulders are killing me (in a good-sore way)
keep up with the box squats they do pay off. I find I can free squat a fair amount more then box squat for the most part (best box squat to date is more than 100lbs under free squat). But when my box squat goes up, so does my free squat they really teach you how to 'sit back' into the squat.
the benching with chains is a good tool if you are weak at lockout. concentrate on getting the bar moving really fast the second it leaves your chest and that will help with lockout (this is my weakness to.) ive also found rack lockouts to help out a bit as well.
keep up with the box squats they do pay off. I find I can free squat a fair amount more then box squat for the most part (best box squat to date is more than 100lbs under free squat). But when my box squat goes up, so does my free squat they really teach you how to 'sit back' into the squat.
the benching with chains is a good tool if you are weak at lockout. concentrate on getting the bar moving really fast the second it leaves your chest and that will help with lockout (this is my weakness to.) ive also found rack lockouts to help out a bit as well.
Thanks. I am going to make myself box squat and try to get that weight up. I definitely felt a stretch and soreness in different spots doing those- way up high and in the front of my legs. I feel like I go deep in free squats, but I really think I'm just leaning forward. With sitting on a box, I have to 'sit back' like you say.
You ever found the good mornings to help? My hamstrings are nice and sore from those on Wednesday and Westside articles preach them.
Just looking over your logs, nice going! Especially on those clean and presses. Me and O-lifts just don't really get along. Working on it though.
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Just looking over your logs, nice going! Especially on those clean and presses. Me and O-lifts just don't really get along. Working on it though.
Thanks. I really wish I had started on them earlier. I avoided them as well as squats and deads for years. And, like nearly everyone else that's done so, I regret it.
You ever found the good mornings to help? My hamstrings are nice and sore from those on Wednesday and Westside articles preach them.
Undecided. I did them for a while but I am very weak at them and even when I progressed my numbers didn't go up all that much.
Others have had huge success with them, westside i think has toned down the amount of good mornings that they do in training lately it seems.
Id give em a try but wouldn't go crazy with them (use as accessory movement, not max effort). The most ive ever gotten up to is 225lbs x 10 and 300 x 5, and at the time my training partner was squatting / deadlifting around the same as me and was doing them with 405lbs for 8-10 reps.. kind of odd.
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