pull up
angled bars - some
top of squat rack - 6x2
rack press - couple inches off chest
185x5x2
seated row
210x10,9,9
rack lockout - top few inches
225x3x2
barbell curls
95x6x3
standing half presses
40x12x3
Today I learned that I need to pick my spotters more carefully. I was halfway up with the 215 and the bar stopped moving. I tried to grind it out but could only get the left side moving, the right wasn't budging at all. Fought with it for a few seconds and told my spotter to rack it. Guy just wasn't listening. He put two fingers on the bar trying to help me finish the rep even though I specifically said don't help me finish a rep, if I can't make it just rack it right away. I spent so long fighting with it though that even with his help I couldn't get it up. And I said no no, just rack it. Guy wasn't listening. Some other dude was walking by and ran up to us and grabbed the bar and racked it right away, I guess he heard me.
Thank god for that dude. Seriously.
I guess I should've known though. After I got the 205 I racked the bar myself and thanked the guy, and he looked at me and said oh, did you go?
The bench I was using is really thick and really soft. It's also high off the ground, so I have to put a plate where my feet go just to get any kind of leg drive (although it doesn't do much because the bench is so soft).
Next week I'm going to take a free bench, which is the right height but maybe a little thin/hard, and I'm going to put it in the squat rack, and bench that way.
I should've been able to get the 215. I'm hoping just making this change will make the difference.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I'm having a bad couple days. Fought with a friend yesterday. Fought with my parents today. They really have a way of making me feel worthless. They bring up things I've done in the past that have nothing to do with what we're talking about. And whenever they can't think of something good to come back with, they just call me a name. Immature, asshole, son of a bitch (can't really figure that one out, coming from them), tell me I'm acting like I'm two years old, or I'm being "mouthy" (I fucking hate that, and they know that, so they say it all the fucking time. I'm 20, I'm not mouthy anymore. fuck), tell me I'm not smart or something I did wasn't, etc.
I try and stay calm, I speak as softly as I can because they say my voice is too deep and they feel intimidated by me. I'm as polite as I can possibly be while I'm angry, and then they freak on me and escalate the situation, and then they blame me for causing a fight. Then I tell them to stay calm and to have a conversation with me, instead of just yelling and imitating me (repeating things I say, but wrong). Then they say who are you now, dr phil? You know how to act and why we react the way we do, you know everything? What have you been reading Marisa's psychology books or something? You're Dr Phil now?
I wish I could afford to move out. Closer to school. No problems.
ugh.
Sorry. I needed to vent.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I can totally relate to you on that second paragraph. I've been in that situations myself on multiple occasions in the past. Just keep on keeping on. You'll be able to get out on your own in a relatively short time and then no more of that crap.
__________________
"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
Don't know what I could say that might actually help. I admire you for staying calm and polite.
Hang in there. Things will get better.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
I had a nice talk with them this morning. Everything is fine, for now. We're back to normal.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
squat
225x3
275x3
325xF - I have a video of this
315x1 - no video of this
225x6
front squat
195x2 - video
200x2
RDL
225x4 - video
275x3
315x5
315x4 - video
shrugs
245x10x2
275x8
spread eagle sit ups +25x15
rev fly 40x8x2
Can't believe I failed the 325, I was sure I had that.
Made up for it by hitting PRs on everything else. A big one on the front squat, that was a 15 lb jump from last time.
I'm uploading the videos now, I'll post them in a bit.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
__________________
"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
__________________
"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
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Push that head back into the bar to start your ascent!
__________________
"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
In that last video, look at my feet while I'm standing in the rack. It looks like I photoshopped myself into the room, it doesn't even look like I'm standing on the floor.
Weird.
Also,
I'm not bottom heavy anymore
edit: I knowwww! I messed up that whole rep. I didn't even set up the way I normally would, I rushed it because I knew my camera only records 60 seconds worth of video.
I need more time in the rack, that's for sure. I think next cycle I'll squat 2x a week. Once x3, once x5 maybe? I'll see.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
60 seconds to set up? Get under the bar and go man! Personally, the more time I spend under the bar the heavier it seems and the more doubtful I get about the lift. Visualize nailing the lift. Get under the bar, unrack it, squat it, rerack it.
__________________
"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
haha
I tried to defend myself, but as I was typing I realized that really there is no defense here. You're right. I need to spend less time getting ready to lift and more time just lifting.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
You know what else is weird that I just noticed (not training related)?
I don't have to type the dot com anymore. I typed "face" into the address bar and it brought me to facebook. I typed "jpfitness" and it brought me here.
Oh technological advances
ha
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
You know what else is weird that I just noticed (not training related)?
I don't have to type the dot com anymore. I typed "face" into the address bar and it brought me to facebook. I typed "jpfitness" and it brought me here.
Oh technological advances
ha
Dude, where you been?
__________________
"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
You see, I've been on Mars for the last decade. In a cave, with my eyes closed and my fingers in my ears.
-Simpsons
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I run my back over the bar a few times before I unrack it, it finds the right spot all by itself. It rests right on my post. delts, any higher and it won't have anything to grab onto.
I think it's just my big traps, making it look like the bar is lower than it really is
All day today and yesterday I was sure I was going to get it. Hell, I almost wrote it on the whiteboard in my room with all my other PRs before I even went in today. Then I got in front of the bar, and I knew in my head the camera was on me, and I thought fuck, what if I fail this?
Meh, I won't do a single for a few weeks, and then I'll nail 335, just to show off.
I think on the RDLs I was just a little tired.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I expect to pull 405 by the end of this next four week cycle. And squat 335.
day 1 day 2
squat squat
front squat low rack pull
RDL goodmorning
The only real difference here is that I won't pull from the floor, and I'll do a third movement on day 2.
I've always just done two movements each day, so the added work itself should help. Goodmornings have always been really good for my lifts, so having those back in rotation should help. I'm thinking they should really help my squat.
Maybe I will pull from the floor instead of rack pulls. I like working with heavier weights though, and I don't think I'll develop too great a weakness off the floor in only four weeks. hmm. We'll see, I still haven't had my last deadlift session from this cycle so I'll wait and see how that goes before I decide.
Going for 390-395 on Wednesday.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
By the way Roland, I do plan on replying to your PM.
See, my strategy so far has been to just not think about it (my situation, not your PM). And replying would mean thinking about it.
Right now I'm jumping back and forth between a few contradicting thoughts, as soon as I get on some stable ground I'll be coming for more of your wisdom.
I just didn't want you to think I was ignoring you.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
your squat form is pretty good I would say. here is some pointers from what i can see.
- Tightness.. this you dont have. Its hard to explain, but when you take your breath, you should feel very big and solid. As you walk out your weights you can see you legs shaking a bit, you need to just focus on the lift and only move what you need.
- Look up a little bit more.
- Widen out your stance a couple of inches.
again, its pretty good. your bar position is quite low but as long as your shoulders/elbows can take it.. thats a good thing imo, if they start giving you problems you could bring it up a little bit. Hammer your squats with various rep ranges and volumes and youll be at 405 really soon.
I was thinking about it, and I think my problem is that I try and tighten each area individually. Meaning, I tighten my thighs. Then my upper back. Then my abs/low back as I take a breath in. I think I just need to do it all in one step kind of thing. Just tighten my entire body at once, as a whole. Does that make sense?
My thighs are too tight right now for a stance any wider than what it is. I can try to gradually bring it out though.
Thanks again to everyone for checking out my videos and giving advice. I really appreciate all of you.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
image you just took the deepest breath of your life then someone comes out of nowhere and runs up to you and kicks you in the nut. The instant before you actually get hit, thats how tight you need to be.
Your right, dont tighten everything seperate.
On the stance, just work out gradually. It kind of depends what kind of squat you want to do in the end, more of an IPF style squat where you are about 2 inches below paralell or a WPO style squat where your hip just breaks your knee.
haha you know I'm going to be thinking about that next time I squat.
I like the IPF standards. It's better to risk going too low than to risk going too high, in training anyway. So.. what does that mean as far as my stance goes?
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
haha you know I'm going to be thinking about that next time I squat.
I like the IPF standards. It's better to risk going too low than to risk going too high, in training anyway. So.. what does that mean as far as my stance goes?
IPF squatters squat closer stance and typically use more quads.
side rant - The ipf squat depth is stupid. There is nothing to judge.. its very much an iffy area on what passes and what does not.
WPO and other feds use a much wider stance (wider then any raw lifter could take usually) so stance has to be a bit wider.
My feet are almost always right at the sides of a power rack. I can squat about 4 inches below if i had too but i have good flexibility in that area.
image you just took the deepest breath of your life then someone comes out of nowhere and runs up to you and kicks you in the nut. The instant before you actually get hit, thats how tight you need to be.
). And replying would mean thinking about it.
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