LOL - I hear ya man. Trust me I think it's more impressive that you can do it like that!
Hips down, shoulder back, arms straight (no bend in elbow), push your feet through the floor, once you get to just below your knees start pushing your hips forward as hard you possibly can
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11-11-2013, 02:58 PM #1711
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
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RSP Nutrition Store:
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11-11-2013, 04:38 PM #1712
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11-11-2013, 04:40 PM #1713
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11-11-2013, 04:42 PM #1714
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11-12-2013, 06:56 AM #1715
DOMS city on my back today!!! Wooooooooooooo!!! Had to roll out of bed and get to my rumble roller before attempting anything.
Up and moving, and in the gym by 6am today...was rough. It was snowing and cold and generally unpleasant outside, but there is work to be done.
Shoulder still feeling a little rough, but certainly not as bad as last week.
Chest!!!
Warm up:
- 10min ham and lower back stretching
- 10min focusing on internal and external rotation of the shoulder and the accompanying muscles surrounding it.
- Some broomstick work...slow and focusing on tender points
Superset:
DB Incline/Low Band Flies
40x10/Blue Band x 10
(x4)
45x12/Blue Band x 12
Incline DB Flies:
30x10
(x5)
Skullcrushers:
90x10
(x5)
Superset:
Tri Pushdown/French Press
100x7/70x7
(x2)
110x7/70x7
(x2)
120x7/70x7
Cable Crunches:
100x60
140x40
160x25
Overall:
Feeling pretty good. Shoulder basically a non factor today. It really is the internal rotation and forward pressing that's doing me in. Will avoid for a bit still.
Got home and after eating breakfast, continued with another 15min of mobility on that left RC. Going to tape it up today and keep that area warm. On the slooowwwww mend.
Wheels tomorrow!!! Time to keep grinding. Going to judge my knee in the morning to see where I'm going as far as weights. Also, Leg Extensions are OUT. No matter the angle of motion, it just doesn't feel good. Will be doing leg press or high rep squats in its place."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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11-12-2013, 08:19 AM #1716
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11-12-2013, 08:35 AM #1717
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11-12-2013, 08:56 AM #1718
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11-12-2013, 09:12 AM #1719
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11-12-2013, 12:30 PM #1720
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11-12-2013, 12:31 PM #1721
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11-12-2013, 02:33 PM #1722
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11-12-2013, 02:44 PM #1723
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11-12-2013, 02:54 PM #1724
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11-12-2013, 03:00 PM #1725
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11-12-2013, 05:27 PM #1726
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11-12-2013, 05:54 PM #1727
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11-12-2013, 05:57 PM #1728
first time posting in this log but def. not the first time visiting! trying to catch up on all the amazing work you've done, your transformation was incredible! I'll be along for the ride from here on out!
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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11-13-2013, 06:23 AM #1729
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11-13-2013, 06:28 AM #1730
Back still feeling rugged. Throat feels like razorblades and sinuses are fuuuuukd...this damn weather needs to make up its mind. Either stay cold and snowy OR stay fall type weather for another couple weeks.
Contemplated a rest day, but then decided I was being a little bish.
Wheels & Shoulders!!!
Warm-up:
- 5min on spin bike
- 10min lower body mobility work
Front Squats:
45x5
135x5
185x5
225x5
245x5
255x5
275x4 - video
I was pissed that I missed the mark on that last set. My back wasn't feeling another rep. In watching the video, it looks like I had one more, but with the bar in the front rack position, it sure didn't feel like it. No excuses though...next week it will be done. I'll probably bump it to 280 to make myself feel better Should've been a breeze.
I will most likely be altering my scheme and approach for front squats and deads in each block. Twice a week hitting each as heavy as I have the last couple sessions, doesn't seem highly productive. I'm not even close to healed today and I was feelin it.
Paused Back Squats:
185x7
(x4)
Will be subbing these in for those leg extensions.
DB RDLs:
130s x 7
(x3)
BB RDLs (4:3:4 tempo):
185x7
(x4)
DB Strict Side Laterals:
17.5x7 (x5)
15sec rest between each set. Did not set the DBs until all sets were done.
BB OHP:
105x6 (x5)
20sec rest between sets. These were actually pretty tough.
Video:
275x4
Feeling like garbage You can actually hear how fukd my voice is. Vitamin C & Zinc are my friend today.
Overall:
This session took me about 50min. I was low on time, so I had to keep rest times low and had to skip calves.
PBP is starting to wear on me lol. The frequency in the program is a killer. I think I may be changing structure just a little by alternating heavy Max Effort days and dynamic days with each of the three muscle groupings in the block. Dynamic days will be undulating rep schemes according to weak points, strong points, and overall feel. They will also include speed and form work on the big 3...focus especially on weaker lifts such as bench.
Thinking of this type of setup:
Powerlifting Day:
Follow periodization
5-7 block:
Chest ME 5-7
Leg & Shoulders Dynamic
Back ME 5-7
Chest Dynamic
Leg & Shoulders ME 5-7
Back Dynamic
Chest ME 5-7
Legs & Shoulders Dynamic
Back ME 5-7
Powerlifting Day:
Follow periodization.
Follow same scheme for 8-10.
OR, maybe I'm just being a whiner? Chime in please. I want to hear opinion and experience from some of the good bros."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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11-13-2013, 06:34 AM #1731
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11-13-2013, 06:37 AM #1732
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11-13-2013, 07:01 AM #1733
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11-13-2013, 07:12 AM #1734
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11-13-2013, 07:13 AM #1735
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11-13-2013, 07:19 AM #1736
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11-13-2013, 07:22 AM #1737
Hate every minute of that place.
It used to be Gold's Gym. They decided they didn't wanna be Gold's Gym anymore because they felt the logo and stigma of Gold's was deterring potential new members.
So...it's now "Catalyst Fitness." A general fitness facility that's friendly to any and all demographics. Basically, they want senior citizens whose memberships are paid by their insurance and housewives who won't come very often. They hate those of us grandfathered in at the wayyy old $19.99/month rate.
It used to be a great place, but now...they aren't kind to us lifters. Which is ironic, because we treat the gym with respect. This is the main reason I started building the dungeon gym.
Also, my gym has plastic palm trees and balloon arches at the front door. I can't be all revved up and peeling my skin off from too much preworkout, ready to decimate the squat rack, when I have to walk through balloon arches.
/end rant"The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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11-13-2013, 07:26 AM #1738
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11-13-2013, 07:49 AM #1739
- Join Date: Apr 2011
- Location: Rochester, Minnesota, United States
- Posts: 1,125
- Rep Power: 450
I know how that is, I used to go to a corporate work gym that was like the starship enterprise inside, no tanks and no short shorts/non intimidating environment blah blah. Left to join my current gym, complete dungeon weight room, loose dumbbells and equipment older than me, I LOVE IT, plus they treat you like family when you walk in the door.
hard iron gyms are always better than fitness centers, no matter how nice imo!Free Shkreli
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11-13-2013, 07:51 AM #1740
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