No clever title

[liftintexas]

Thanks, John. Yeah, consistency has made a huge difference. I can actually "see" a difference and that is encouraging.

[K-Court]

If you're concerned about not having a spotter, Richie, you could always do the declines in the power rack and set the pins as your safety. Working out so early, I can't imagine the power racks are in big demand at that time.

[liftintexas]

good suggestion on the power racks. I had not thought about that Rob. I'll have to see how that would work for a decline. Usually, there's at least someone I can try to bother for a spot, I just don't. this morning was incredibly scarce due to the bad weather.

[K-Court]

I find it humourous that you think of rain as bad weather.

[Lisa~]

I saw your post in Roland's log about trying pullthroughs. Roland put up a video of how NOT to do them, so I thought I'd show you a video of how TO do them. Scroll down in this article. I think that's Tony Gentilcore in the video:

http://www.t-nation.com/readArticle.do?id=1627924

I also saw that you went back to regular deadlifts. I'm a big fan of pullthroughs done with a flat back. But another option for someone with back issues is sumo deads. They keep your back more upright and place a lot more stress on your hips. You might give those a try to see what you think. There's a picture of a sumo deadlift in this excellent article: Deadlift Diagnosis. And an even better picture in this description: Deadlift Sumo Stance. And we discussed sumo deads in this thread:

Deadlifts, good, bad, or ugly?

Keep up the good work!

[liftintexas]

thanks, Lisa. Excellent video on the pullthroughs. I THINK I am doing them correctly. I believe my back is straight and I try to look in the mirror at the gym to ensure that.

I'll have to look into the sumo's a bit more, especially if the "no back pain" thing this week was simply a fluke.

Many thanks for taking the time to venture to my log. The advice and links, as always, were spot-on!

[Lisa~]

Originally Posted by liftintexas

thanks, Lisa. Excellent video on the pullthroughs. I THINK I am doing them correctly. I believe my back is straight and I try to look in the mirror at the gym to ensure that.

Sometimes when I working with clients what I'll see on pullthroughs, and deads as well, is not a bad low back position right at the bottom, but a bit of low back movement during execution. If you stop and look in the mirror you look fine, but when you start to move there's a small lack of control, some minor flexing and extending, at the lumbar. The correction is lumbar stability during hip movement. This client might be great at planks, but flex and extend at the lumbar spine during movement. I'd get them warming up with spiderman climbs (lumbar stability with hip movement) and start working core movements that require lumbar stability with hip movement, like Mike Robertson's leg lowering drill, horizontal woodchops, ball pikes, etc.

Think about that and consider if that might apply to you. It takes a really good eye to notice that kind of movement. It's also very hard for the trainer to see if the client is lifting in a baggy tee-shirt that won't allow much visibility of the lumbar spine. So the trainer who watched you deadlift might have been giving you good information based on what he could actually see, you know?

[liftintexas]

excellent thoughts, Lisa. I think I have deads early next week, so will be taking note if this could be the culprit. thanks again

[liftintexas]

and of course, after talking about the importance of consistency, I have family and other issues that keep me out of the gym for 4 days. frustrating! did cardio to keep from going nuts.

1-19-08

25 mins of cardio

[liftintexas]

1-21-08

BB Squats
10 x 45
9 x 135
4 x 205
6 x 185

Low Row
10 x 90
10 x 100
8 x 110 x 2

T-BAC
10 x 45
10 x 70
10 x 80

Lying Leg Curl
10 x 70 x 2
8 x 70

Seated Calf Raises
25 x 115 x 3

notes: after being out of the gym for 4 days, I work up this morning with a sore throat and the beginnings of the cold that I believe is being passed around our house. I felt not so good, but went to the gym anyway. Fairly crappy workout, but did it anyway.

this was supposed to be the week I was really going to increase weights. With the exception of squats, where I went up slightly, I didn't move up and in fact did less reps on some sets. The allergy meds got me. Very frustrating. And I lost a lb over the weekend, which is irritating. I don't want to start that trend.

[liftintexas]

Sick. Stupid cold got worse. I slept maybe 4.5 hours last night. Just couldn't get up this morning. I hate being sick.

[bigDman]

Hope you recover fast and get back to feeling 100% being sick sucks!

[liftintexas]

so no workout since Monday. Sick, but almost feeling better. Funeral out of town yesterday. Just not a great week, but feel like a slob. Must. Get. To. Gym. tomorrow.

[K-Court]

Yes. You. Must.

[liftintexas]

1-25-08

BB Flat Bench Press

10 x 135
6 x 185
4 x 185
10 x 135

Incline Press
6 x 55e
7 x 55e
4 x 55e

Push Press
10 x 45
8 x 65
7 x 65 x 2

Skull Crushers*
10 x 55
9 x 55
8 x 55
5 x 55

EZ Curls*
10 x 55 x 4

Lat DB Raises

10 x 20e x 4

* Supersets

Notes: First post-sick workout. Just awful. Less weights, fewer reps. Everything felt heavy and I was light headed. Didn't eat enough the past few days and haven't been taking creatine (placebo I'm sure). So just was rather crappy. But at least I was in there. Hope that counts for something. Ugh.

[liftintexas]

1-26-08

Pullups
8 x BW
6 x BW
4 x BW

Deadlifts
12 x 45
11 x 95
10 x 115
9 x 135

Pullthoughs
10 x 40
11 x 50
8 x 60 x 2

DB Unilateral Rows
10 x 55e x 3
6 x 55e

Leg Press
10 x 270
10 x 360
8 x 450

Calf Press FM Machine
25 x 260 x 3

Notes: Better. Slow, slow, slow progression on Deadlifts.

[K-Court]

Being there counts for a lot, man. Good for you for getting in your w/o's 2 days in a row. And nice to see those DL numbers going up ... progress is progress!

[liftintexas]

nasty two-day migraine. hoping it will be gone soon.

[K-Court]

I bet. Hang in there, bud.

[Mahler]

Hope it gets better. But the lifting looks pretty good.

[liftintexas]

1-29-08

Clean and Press
10 x 45
7 x 75
6 x 75
5 x 75

Decline BB Press
10 x 135
7 x 185
6 x 185
3 x 185
6 x 135

Dips
10 x BW x 2
8 x BW
9 x BW

DB Front Uni Raises
10 x 20e x 3

Tri Press Down
12 x 100
10 x 110
7 x 100 x 2

Tri One Arm Press
10 x 30e
12 x 40e
7 x 50e

Hammer Curls
10 x 30e x 2
5 x 30e

[K-Court]

Great workout, Richie. Your declines are awesome, as are your tri pressdowns. Nice.

[liftintexas]

Thanks, Rob

I think i need to find a way to eat something before working out, as you suggested. just so hard at that hour.

[liftintexas]

1-30-08

BB Squat
10 x 45
10 x 135
6 x 185
4 x 205
10 x 135

Low Row Pull
10 x 100
9 x 100
8 x 110 x 2

Lunges DB
17e x 25e

Lying Leg Curls
10 x 70 x 2
8 x 70

T-BAC Row
10 x 45
10 x 70
10 x 80

Seated Calf Raise
30 x 115
35 x 115
20 x 125
27 x 125

[K-Court]

Did you eat? Did it help?

[liftintexas]

no, no preworkout eating. I just didn't get it together this morning. Was so exhausted getting up. but had a decent workout anyhow

[K-Court]

Bad boy. Very bad boy.

[liftintexas]

1-31-08

BB Bench
10 x 135
5 x 205
1 x 225
3 x 225 (with spotter who swore he wasn't helping much, but I'm not sure)
9 x 155

Incline DB
6 x 60e
5 x 60e
4 x 60e
5 x 60e

Push Press
10 x 45
8 x 65
3 x 85
6 x 75

Skull Crushers*
4 x 75
6 x 65
5 x 65
4 x 65

EZ Curls*
9 x 75
8 x 75
5 x 75
7 x 75

Standing DB Lateral Raises
8 x 25e x 3

*supersets

Notes: I was determined to go up in weights and I did for at least one set in every exercise (except bench where I just did 225 again). All in all, not a bad workout.

[K-Court]

Those are great numbers, Richie. Good going on the increases! You're definitely on your way to studliness, man!

[Deserve]

I look at your numbers in envy. Nice work.