Time to get serious... - Page 4 - JP Fitness Forums

pjb923 · 07-25-2006, 10:07 AM

I can't wait to lift with Eric. I have only worked with 1 trainer, and that was over a year ago. I have not had anyone qualified checking the form on my lifts since then. It should be interesting to see what he has to say. I will try to post an update later tonight.

The bulgarians were painful, but I got through them. Unfortunately I did not do any mobility warmup. I got stuck at work late and just wanted to get done with my workout and get home before it got too late.

Enjoy the 8-reps while they last, you will have earned it. Moving on to Fat Loss III puts you right back into the high rep ranges.

Lisa~ · 07-25-2006, 10:11 AM

Who said that I was moving on to FL III? HA! No way baby.

pjb923 · 07-25-2006, 11:09 AM

Quote:

Originally Posted by Lisa~

Who said that I was moving on to FL III? HA! No way baby.

You don't have to rub it in.

My main reason for doing FL III next is my vacation schedule. I don't want to have to take a week off half way through one of the Hypertrophy routines. After I finish FL II, I have exactly 4 weeks, and then i'm going away for a nice relaxing week. When I get back I can start fresh on Hypertrophy I.

What do you plan on doing after FL II?

Lisa~ · 07-25-2006, 11:50 AM

Quote:

Originally Posted by pjb923

My main reason ...

You don't have to justify your insane exercise choices for me.:p

(j/k I'm actually impressed that you're willing to go through it!)

Quote:

What do you plan on doing after FL II?

I haven't decided just yet. Maybe one of the hypertrophy programs from NROL, but maybe something completely different.

pjb923 · 07-25-2006, 07:26 PM

I just got back from South Side Gym where I got to meet Eric Cressey and Tony G. First of all, for anyone that doesn't know, South Side is not your typical gym. It's one room consisting of a whole lot of free weights, chains, bands, boards, chalk, etc..; the sort of things that are non-existant in my gym. I think the only piece of cardio equipment was a stationary bike. Both the front and back doors are wide open for an air conditioner effect. Music was blasting from a car stereo speaker setup in the back corner of the room. There were maybe 8 people in there. This is the kind of place that you know means business as soon as you walk in the door.

I was greeted by Eric, who recognized me immediatly, because I imagine there are not many strange faces walking into South Side on a Tuesday night. He introduced me to Tony and we got straight to benching.

We started off with some speed bench with chains, which I have never done before. I got in I think 5-6 sets of 3, with 135lbs plus the chains.

Next we moved onto board presses. I did 3 sets of 5-6 with 245lbs. I have never done board presses, and my max full bench was 235 last time I checked. Eric gave me a bunch of tips on my form. Shoulder blades pulled back, and more importantly, keeping my elbows in. Also lowering the bar to my sternum, which is lower than I am used to. Overall, he said I did a good job. The small adjustments to my form made a big difference.

Then Eric kind of did his own thing and I sort of followed his workout. I got in a few sets of t-bar rows and face pulls.

After he was done with his workout he took a look at my shoulder. Felt around in the areas that I said were tight and didn't feel anything too out of place. He said my range of motion was good, and that it's not unusual to have a slightly smaller ROM on your non-dominant side, which for me is my right. Then he asked me to sit with my back facing him and with my elbows bent at 90 degrees to laterally raise my arms. This is where he discovered my problem. I can't remember his exact words, but I tend to shrug before I start to rotate, putting my shoulder into a bad position for the rotation. He suggested more upper trap stretches, and scap pushups. He also said that more bench pressing would probably also help me.

I then asked him to take a look at my deadlift form while I was there. We loaded up a bar with 135 and I did a few reps. No major problems. I need to pop my hips a little more and not lean back, and I tend to bend my knees too early on the descent. He said he has seen much worse form. Not bad feedback coming from Eric Cressey.

I mentioned that I was doing an NROL fat loss routine and he felt like I was too advanced for that type of routine, and questioned why I was doing a fat loss routine in the first place. He suggested doing more heavy singles, keeping the volume low, on exercises like the deadlift, Maybe it's time to rethink my next routine.

Well, that's my report. It was an interesting experience, and I picked up some really good info in a short amount of time. So, thank you Eric and Tony. I appreciate you guys taking the time to train with me.

Tony Gentilcore · 07-25-2006, 10:37 PM

Great to meet you Paul. It ain't easy to just walk into South Side and get at it as soon as you walk through the door. That's the way it is though, no time wasted.....

You done good.

You don't need to do a fat loss program dude. Come on! I didn't know you were doing that. Lift some heavy shit and just clean up the diet. Good things will happen. I promise.

Eric Cressey · 07-26-2006, 08:44 AM

Thanks for coming out, Paul. You did a good job and held your own. Tony and I were trying to guess what the guys said to you to get such a big smile on your face when you first walked in with your work clothes on. My guess was "What are you, an encyclopedia salesman?"

Quote:

Originally Posted by pjb923

Then he asked me to sit with my back facing him and with my elbows bent at 90 degrees to laterally raise my arms. This is where he discovered my problem. I can't remember his exact words, but I tend to shrug before I start to rotate, putting my shoulder into a bad position for the rotation. He suggested more upper trap stretches, and scap pushups.

Right on. It's just a classic upward rotation dysfunction.

Quote:

He also said that more bench pressing would probably also help me.

That's benching done correctly.

You can't let your scapulae sink into anterior tilt in the bottom position; you need to watch out for "caving in."

Quote:

Well, that's my report. It was an interesting experience, and I picked up some really good info in a short amount of time. So, thank you Eric and Tony. I appreciate you guys taking the time to train with me.

No sweat. Thanks for coming out.

pjb923 · 07-26-2006, 09:06 AM

Quote:

Originally Posted by Eric Cressey

Thanks for coming out, Paul. You did a good job and held your own. Tony and I were trying to guess what the guys said to you to get such a big smile on your face when you first walked in with your work clothes on. My guess was "What are you, an encyclopedia salesman?"

When I got there one of the guys said. I don't know you, but can you walk in and say "Hey Jesse, how's it going?" to the guy doing the triceps push-downs. I have no idea what it meant, but it got a good laugh from the guys.
I did not get any encyclopedia salesman comments.

It was a little intimidating walking in there, but I got the feeling that as long as I was there to lift I would be welcome. The fact that I was working in with you and Tony probably helped.

K-Court · 07-26-2006, 10:22 AM

What great experience, Paul. Shows what standup guys Tony and Eric are. You're a lucky man.

Lisa~ · 07-26-2006, 10:29 AM

Quote:

Originally Posted by K-Court

What great experience, Paul. Shows what standup guys Tony and Eric are. You're a lucky man.

Yes, yes, yes. Totally agree!

Steve-O-68 · 07-26-2006, 10:42 AM

Sounds like a good time Paul! I'm jealous!

pjb923 · 07-26-2006, 03:51 PM

OK, you guys convinced me that I don't need to do any more fat loss programs. It was a good transition back to the weights after my month off. Now it's time to, in Tony's words, "Lift some heavy shit".

Lisa is helping me pick my next routine. We are kicking around a bunch of ideas. A modified version of Waterbury Method, or possibly a Westside routine. I'm open for any other suggestions.

The hour visit with Eric and Tony was worth the almost 3 hours in the car. Driving on 95 for 35 miles in rush hour traffic is not my idea of fun. But in 1 hour I learned how to bench press with correct form, got a lot of insight into my shoulder problem, picked up some deadlift pointers, and learned that I need to switch up my training routine. Anyone who has the chance to visit them in Boston, don't hesitate, just get up there. Of course it won't be the same experience as lifting at South Side.

I'm glad you guys can appreciate this experience. There aren't many people in my everyday life that would have a clue what I was talking about if I told them I went to South Side gym and benched using chains and boards with Eric Cressey and Tony G.

K-Court · 07-26-2006, 04:28 PM

Quote:

Originally Posted by pjb923

I'm glad you guys can appreciate this experience. There aren't many people in my everyday life that would have a clue what I was talking about if I told them I went to South Side gym and benched using chains and boards with Eric Cressey and Tony G.

That's so true, Paul. Same for me. I've pretty much given up saying anything about my "hobby" because usually it's followed by a blank, glassy-eyed stare on the face of the recipient. It's yet another reason, I love hanging out at JPs.

Lisa~ · 07-26-2006, 04:37 PM

Quote:

Originally Posted by K-Court

usually it's followed by a blank, glassy-eyed stare on the face of the recipient. It's yet another reason, I love hanging out at JPs.

I know that stare!

pjb923 · 07-26-2006, 08:54 PM

I think we all know that stare.

No workout today, but I did Lisa's at home soft tissue work.

Warrior Lunge Stretch
Downward Dog
Prone Cobra Ys and Ts held for 60 seconds each
Single Leg Knee-to-Chest on Foam Roller
Thoracic Extension over the Foam Roller held for time

I also threw in some scap pushups, and some extra foam roller work on my legs. Mostly the IT band and quads. They needed it after those paused bulgarian split squats the other day.

Tomorrow is my last squat workout in my current routine and I really plan on pushing myself, so expect some big increases in tomorrows log.

Alcoholiday · 07-26-2006, 09:48 PM

Quote:

Originally Posted by pjb923

OK, you guys convinced me that I don't need to do any more fat loss programs. It was a good transition back to the weights after my month off. Now it's time to, in Tony's words, "Lift some heavy shit".

Lisa is helping me pick my next routine. We are kicking around a bunch of ideas. A modified version of Waterbury Method, or possibly a Westside routine. I'm open for any other suggestions.

The hour visit with Eric and Tony was worth the almost 3 hours in the car. Driving on 95 for 35 miles in rush hour traffic is not my idea of fun. But in 1 hour I learned how to bench press with correct form, got a lot of insight into my shoulder problem, picked up some deadlift pointers, and learned that I need to switch up my training routine. Anyone who has the chance to visit them in Boston, don't hesitate, just get up there. Of course it won't be the same experience as lifting at South Side.

I'm glad you guys can appreciate this experience. There aren't many people in my everyday life that would have a clue what I was talking about if I told them I went to South Side gym and benched using chains and boards with Eric Cressey and Tony G.

ah, you got to meet them? that's pretty awesome.

I've gotten to meet eric at a meet before, but tony's a woman, and didn't go to chicago.