Ironwill2008 V3.0

[ironwill2008]

Made a smidge of progress in a good session to close out the week's training on a positive note. Today's effort uncluded:

Romanian Deadlift
bar x10 W/U
135x5 W/U
185x3
225x3
275x3
315x3
355x2

EZ Bar Curl
45x10 W/U
90x10
90x10
90x10

Dips
bw+50x8
bw+50x8
bw+50x8

The session required an hour to complete all the work. This was week #2 of my revamped set scheme on RDLs. I'm still @ 2 reps on the top set, but plan to keep grinding until I get that 3rd, and move closer to my 365 goal.

Picked up a tough Curl rep, bringing me to reps-across. It's taken forever to get to 3x10 though, so I'll remain at the same weight until I can repeat it.

Was also able to get my regular, 3x8 on Dips without any wrist/hand drama, so that's another small victory on the day.

Wall-to-wall football will be on tap this weekend here, with me parked firmly in from of the flat screen for the next two days. On Monday, I'll pry myself off the couch, head back into the gym, ahd hit Fronts, Leg Presses, Chinups, and Seated Presses as hard as I can.

Been wanting a turkey dinner for a couple of weeks now, and today's Post-WorkOut meal was the perfect opportunity. Mashed Yukon Golds (!) with garlic and my patented gravy, green beans, some really good cranberry sauce, and a glass of milk completed the feast.

[Payton1221]

I think probably everyone who has mastered good Squat form has their own cues they follow. For myself, I just know by feel if I'm in the groove or not.

Bill,

With the talk of squat form and low back issues, do you think the front squat is more "low back" friendly? That's been my conclusion and perhaps for a couple of reasons:

1) you're using less weight
2) you're more upright which, in my mind, puts your back under more of a compressive load than a bending one

[ironwill2008]

Bill,

With the talk of squat form and low back issues, do you think the front squat is more "low back" friendly? That's been my conclusion and perhaps for a couple of reasons:

1) you're using less weight
2) you're more upright which, in my mind, puts your back under more of a compressive load than a bending one

I think it's more of a 'case-to-case' issue, Mark, but I agree with your two points, above. My best advice would be for the individual to try both variants for him/herself, and then decide which is better-suited for their situation.

For myself, with Fronts, the limiting factor has always been how much/how long I can keep from dropping my elbows and dumping the bar.

[OT2000]

I think probably everyone who has mastered good Squat form has their own cues they follow. For myself, I just know by feel if I'm in the groove or not.

For me I always felt fine with my previous form. Never felt any lower back pain from the movement however always had some throughout the ears stemming from roofing work I did from a young age into college years.

[Jammer02xd]

I'm happy to see that you guys are discussing squat form. At times I begin to think that squats (or at the least high weight squats) don't work out that well for me. If I put my feet where they are "supposed" to be (heels shoulder wide apart), then it feels uncomfortable as all hell. In order to get more comfortable with it, I have to widen my stance a little bit. Of course, I suspect that some of the issue is flexibility since I have a desk job which is slowly killing me so I get stiff. I did see others discussing such things in another thread where squats are uncomfortable depending on your body type/design based on your height and in seam stuff.

Ever have any flexibility/stiffness issues in the past that seemed to affect your lifting?

[ironwill2008]

For me I always felt fine with my previous form. Never felt any lower back pain from the movement however always had some throughout the ears stemming from roofing work I did from a young age into college years.

Providing the trainee remains as upright as he should, back 'discomfort' should be minimal.

I'm happy to see that you guys are discussing squat form. At times I begin to think that squats (or at the least high weight squats) don't work out that well for me. If I put my feet where they are "supposed" to be (heels shoulder wide apart), then it feels uncomfortable as all hell. In order to get more comfortable with it, I have to widen my stance a little bit. Of course, I suspect that some of the issue is flexibility since I have a desk job which is slowly killing me so I get stiff. I did see others discussing such things in another thread where squats are uncomfortable depending on your body type/design based on your height and in seam stuff.

Ever have any flexibility/stiffness issues in the past that seemed to affect your lifting?

You should allow your feet to go where they naturally want to go, and where they naturally want to point. Trying to force them into some position that feels odd to you can cause knee and hip problems, especially when loaded with heavy weight.


FWIW, I've always Squatted with a wider-than-shoulder-width stance; having my feet much closer together just never felt 'right' to me. I was taught from day 1 that the path of the bar remaining over the center of the foot was the most important factor in proper Squat form; where the feet go should pretty much be left up to one's own body mechanics.

[ironwill2008]

Good session today even though I didn't move the numbers. My energy level was very good, and I enjoyed the process. Today's training was:

Front Squat
bar x10 W/U
95x8 W/U
135x8
165x8
185x8
225x7

Leg Press PWO
580x12 W/U
670x12
760x12
850x9

Chinup
bw +55x6
bw +55x6
bw +55x4

Smith Machine Seated Press
95x10 W/U
165x6
165x6
165x5

Burned an hour and twenty minutes while completing this workout. I lost that extra rep on Fronts that I got last week, but that's not suprising to me. I'll just keep working to get it back and then hang onto it.

Leg Presses didn't advance, but I managed my previous 9 reps, so I'm okay with that for today.

Chinups remained the same as last week, and again, that's good for today. I'm pretty much at limit on these, but will keep them in here as long as I can do at least 4-5 reps on the first set.

I was able to keep the 5th rep on Seated Press from last week, balancing out the lost rep on Fronts. i'm curious to see how long it takes me to add one more and reach reps-across.

Done. And glad of it. I'll rest tomorrow (that's a bit of a joke; gonna be a busy day around here, with my honeydo list). On Wednesday, I'll return to the gym for a go at Lunges, Barbell Rows, and Incline Presses.

Post-WorkOut meal was the last of the turkey I cooked friday. A pair of sammiches on Kaiser rolls with lettuce, tomato, and mayo were accompanied by a few chips and a glass of cold milk.

[Marius_Ursus]

Turkey and mashed taters with gravy...too early in the day for me to be drooling this hard.

Pressing has always been really hard for me to make progress on. Good work pushing it.

[ironwill2008]

Turkey and mashed taters with gravy...too early in the day for me to be drooling this hard.

That's one of our very favorite meals, and one that kind of keeps on giving, what with leftovers and such (except the mashed taters; there's never any of them "left over").

Pressing has always been really hard for me to make progress on. Good work pushing it.

Thanks, Tom. Same deal with me and Presses; if it's not my wonky shoulders, it's my janky grip. At this stage of the game though, it's good for us just to be able to get in there and do something.

[Marius_Ursus]

That's one of our very favorite meals, and one that kind of keeps on giving, what with leftovers and such (except the mashed taters; there's never any of them "left over").




Thanks, Tom. Same deal with me and Presses; if it's not my wonky shoulders, it's my janky grip. At this stage of the game though, it's good for us just to be able to get in there and do something.

A coach once told me, "It's all in the ass."

I asked him, "What is?"

He answered, "Everything. Squat, press, row...everything is in the ass."

Pressing seems to be better for me when I clench the cheeks...still glad I can lift both arms overhead at all. LOL

[ironwill2008]

relized a little bit of progress on this session. Today's training was:

Barbell Lunge
bar x10 W/U
95x5 W/U
135x3
185x3
225x3
275x2
225x4 backoff set

275x2

Barbell Row
135x10 W/U
165x8
185x8
210x8

Smith Machine Incline Press
95x10 W/U
135x10
165x10
215x7

Worked through in about an hour, give or take. No improvement on Lunges yet; still grinding.

Picked up a solid rep on Rows, bringing me to reps-across, so I'll bump a nickel next week.

I was able to keep the extra rep I added to Inclines last week, and I'm pleased with that. These are at limit for me; any additional progress here will likely be at a snail's pace.

Another one in the books. I'll rest tomorrow, then work hard to advance RDLs, Curls and Dips on Friday in anticipation of deload next week. Time flies when you're having fun.

Post-WorkOut meal was a bowl of chili mac (bowties rather than elbows for the 'mac'), and a glass of cold milk.

[OT2000]

That chili Mac looks guuuuuudd We make chili Mac with penne or spaghetti noodles. Such a hearty meal.

[mirroroferised]

Please tell me you didn't eat just 4 potato chips the other day!?!? That would be a level of will power and dedication that I just can't understand

[ironwill2008]

Sorry for the late reply; been working on my truck all day.

That chili Mac looks guuuuuudd We make chili Mac with penne or spaghetti noodles. Such a hearty meal.

It was even better that it looks, OT. My chili expertise has increased exponentially since I stopped using ground beef and switched to cutting up a chuck roast into bite-size pieces, browning it and braising it first, instead.

Please tell me you didn't eat just 4 potato chips the other day!?!? That would be a level of will power and dedication that I just can't understand

LMAO!

If you look closely at that pic, right under the vitamin/d3/fish oil/chondroitin caps, you'll see a few more hidden on the back side of those sammiches. While I'm not a huge chip fan, the added crunch works well with those kinds of meals. Those are Herr's 'ripples;' they're really good.

[OT2000]

Bill do you flour the cubes before braising?

[ironwill2008]

Bill do you flour the cubes before braising?

I don't for chili, OT. I add the beef chunks to the pot in batches (with some cooking oil) so as to not crowd the pot, and when all the beef is browned, I'll add it all back into the pot, add a couple of cups of beef stock, chopped onions, garlic, and about half the recipe's herbs/spices. I'll cover it and cook it on a low simmer for an hour, hour-and-a-half, until the beef is fork-tender. Then in goes all the peppers, tomatoes, rest of the herbs/spices, and I'll cook it, uncovered, for a half to an hour, until all the veg is cooked.


I grew some Mexican oregano in my herb garden this year; it made a big difference in the taste of chili (and everything else in which I used it) over regular oregano.

[Payton1221]

I grew some Mexican oregano in my herb garden this year

Two or three jokes come to mind . . . all of which may end in ban (jk)

[ironwill2008]

Two or three jokes come to mind . . . all of which may end in ban (jk)

Lulz. I'm actually disappointed in myself that I never thought of that!

The Mexican variety---of actual oregano---is very peppery, akin to the way arugula is peppery.

[ironwill2008]

Session was pretty much a carbon-copy of last Friday's work, but sometimes, just keeping up is a good thing. Today's training was:

Romanian Deadlift
bar x10 W/U
135x5 W/U
185x3
225x3
275x3
315x3
355x2

EZ Bar Curl
45x10 W/U
90x10
90x10
90x10

Dips
bw +50x5
bw +50x5
bw +50x5

Completed this work in an hour. RDLs are yet to move up; they're a grind, but I'm up to the challenge. I'll keep working on them.

Met reps-across again on Curls, but just barely got that last rep. I'll stay at this same load for at least another go-around before adding any more weight.

My wrists and hands were squawking loudly when I got on the Dip bars, no doubt due to the previous two day's washing/waxing/detailing of two vehicles (still have one to go; it'll keep 'til next week). I limited my sets to 5 reps each and called it a day.

That will bring this week's training, as well as that of this current 3-week segment, to an end, and bringing about deload week starting on Monday. Geez; time flies; it seems like I just came off a deload a week ago. Anyway, Sherman will make his appearance to provide at least a little interest in here.

Post-WorkOut meal was eggs, bacon, fried red-skin potatoes, toast, and a glass of milk.

[baker]

Looking good Bill as per the usual, your consistency and work ethic is nothing short of amazing. Say hi to Sherman for me!

[OT2000]

Hmm..Mexican oregano for chili. I think you may of mentioned this before. I don't use oregano in general for chili but this may work since Mexican oregano tastes different

[ironwill2008]

Looking good Bill as per the usual, your consistency and work ethic is nothing short of amazing. Say hi to Sherman for me!

Thanks, Bake; I appreciate the comments. Once we've been doing this for a few years, it becomes a lifestyle that, to my mind, is easy to stick with, what with all the benefits it provides.

Sherman says, hi back at ya.

Hmm..Mexican oregano for chili. I think you may of mentioned this before. I don't use oregano in general for chili but this may work since Mexican oregano tastes different

In the past couple of years, I'd heard a few of the TV chefs mention that variety of oregano, but the local grocery doesn't carry it. But last Spring, when we were choosing the herbs to plant for our herb garden, the nursery had a whole pallet of the seedlings, so we tried it. Also, I'm always looking at other chili recipes, seeing if there's anything someone else is using that I might try, and oregano kept popping up.

One thing I did try on one batch that I didn't like was smoked paprika; we like it occasionally on fried potatoes and in some marinades, but I didn't care for it in chili. To my taste, just a couple of teaspoons of it kind of took over.

It's been suggested that I try chocolate in chili, but I haven't yet done so.

[Payton1221]

It's been suggested that I try chocolate in chili, but I haven't yet done so.

I had forgotten all about this. I first heard of it from a mock Skyline Chili recipe IIRC, and unsweetened cocoa is another ingredient that you can add. I did it to my own bowl after my wife made a pot of chili. It was good IMO . . . perhaps not better, but different yet still good.

[ironwill2008]

I had forgotten all about this. I first heard of it from a mock Skyline Chili recipe IIRC, and unsweetened cocoa is another ingredient that you can add. I did it to my own bowl after my wife made a pot of chili. It was good IMO . . . perhaps not better, but different yet still good.

I should try it just in a single bowl, but don't know if that would be a fair trial (it not being in there during cooking). I'm not ready to risk an entire pot on what I'd consider to be a fairly extreme addition.

[ironwill2008]

Hi. Sherman here. I have a big walnut tree in my yard. There are now walnuts on it. That means squirrels. The least they could do is ask first.

http://columbuscockerrescue.com Please help if you're able. If you're not in a position to provide a dog a good home, please consider a donation.

Sherman is pretty resolute; he just doesn't want unwanted guests in his yard. They'll sit up in the tree and munch and crunch walnuts, and he doesn't like that at all.

Anyway, while he's doing that, I'm getting deload week under way. I train ith light (for me) weights and keep rep counts moderate. This allows me an extra week of additional recovery from the previous three weeks of gym work. Today's training was:

Barbell Squat
bar x10 W/U
135x10 W/U
225x8
225x8
225x8

Wide-Grip Pulldown PWO
45x10 W/U
90x8
90x8
90x8

Overhead Press
bar x10 W/U
95x8
95x8
95x8

Rolled through here in about 35 minutes. Did a few sets of Squats, which loosened me up considerably.

Moved over to the Pulldown machine for some Wide-Grips. These aren't real 'comfortable' to my right shoulder, so I don't do them in my regular routine, but for deloads, with much less weight, they work OK. I got a nice lat pump.

Finished off the session with three fairly rapid-in-succession sets of OHPs. I really like these, but with my wonky grip, it's tough to incorporate them into regular rotation. I may still do that though at some point, and keep the weights moderate while running up the reps.

That concludes the day's festivities. I'll rest tomorrow, then continue with deload week on Wednesday with a few random exercises done with light weight.

Post-WorkOut meal was a baked chicken breast, a huge baked spud with sour cream and fresh chopped chives, a tasty salad, and a glass of milk.

[ironwill2008]

Hello, folks. I'm enjoying what might be the last really hot day of the year.


http://columbuscockerrescue.com Please help if you're able.

Day two of three days of deload work. Light (for me) weight, moderate reps, no set even in the same zip code as 'failure.' This provides an opportunity for some additional, much-needed recovery from the previous three weeks of gym work. Today's training was:

Smith Machine Split Squat
95x10 W/U
135x8
135x8
135x8

Dumbbell Row
50x8 W/U
70x8
70x8
70x8

Incline Flye
20x10 W/U
40x8
40x8
40x8

Moved right through this list in about 25 minutes. Hadn't done any Split Squats on the Smith since I had them in my regular routine a year or so ago. They provide a good stretch, and a chance to slow the motion down to a point where it is very controlled. Foot position is an open book also. These will eventually find their way back into rotation.

Same with Dumbbell Rows; I really like these for a couple of reasons, probably the biggest being that the lower back is fully suported, allowing very heavy weight to be used with minimal stress on the spine. Additionally, unilateral exercises permit more concentration on the muscle(s) being worked since the worked area is greatly reduced. The only drawback to these that I've ever experienced is in doing one side, huffing and puffing and congratulating myself on a great "set," and then realizing I still have to work the other side.

Flyes provide a good stretch, and doing them at an incline moves the work a little bit towards just about everyone's weaker chest area---the upper.

That's it. I'll rest tomorrow, then finish off deload on Friday with one more light session.

Post-WorkOut meal was a bowlful of tasty, spicy black beans and rice. I make these vegetarian so as to have a different taste and texture from my usual, red beans and rice meal. A glass of milk acompanied.

[Jammer02xd]

Took your advice and did what felt comfortable on squats while keeping the bar over the mid foot. I was able to do 315lbs again for the first time in awhile and my back hasn't been sore at all. Now, granted the back was my own fault but getting into a more comfortable position instead of trying to conform to the "norm" seemed to help me tons and the strength felt more "on". Did some lunges with the bar afterwards and smoked my legs.... everytime I do I'm reminded of how much of a beast you are with them!

[ironwill2008]

Took your advice and did what felt comfortable on squats while keeping the bar over the mid foot. I was able to do 315lbs again for the first time in awhile and my back hasn't been sore at all. Now, granted the back was my own fault but getting into a more comfortable position instead of trying to conform to the "norm" seemed to help me tons and the strength felt more "on". Did some lunges with the bar afterwards and smoked my legs.... everytime I do I'm reminded of how much of a beast you are with them!

Good deal on doing some experimenting and finding a solution to a problem. The 'basic' form on any exercise is always the correct place from which to start, but as the load gets heavier over time, and we pile up some mileage on the odometer, small differences in individuals' body mechanics will usually dictate a slight change or two. The feedback we get from our own bodies as we train is our best source of information on what we're doing and if something isn't quite right. The 'trick' is to have enough time under the bar to be able to interpret that information correctly and then act on it.


If you stick with Lunges over time, the loads will just naturally gradually increase. I've been doing them since about my 2nd year of training, about 23 years. The motion pattern is so ingrained by now that I could probably do them in my sleep.

[ironwill2008]

ZZZZZZZZZZZZZZZZZZZZZzzzzzzzzzzzzzzzzzzzzzzz

http://columbuscockerrescue.com Please help if you're able.

Once again, Sherman displays his unbound enthusiasm for my light workout today. Can't say as I blame him; he's curled up on his favorite blanket on his favorite couch.


As for me, I knocked out my last of three light deload sessions for the week, using relatively light weight, and keeping all rep counts moderate. Today's training was:

Good Morning
bar x10 W/U
95x8 W/U
135x8
135x8
135x8

Barbell Curl
bar x10 W/U
65x8
65x8
65x8

Dumbbell Extension
10x10 W/U
20x8
20x8
20x8

Rolled through here in about twenty five minutes, give or take. GMs work the entire posterior chain, and provide a really good stretch in the process. Eventually, I'll get these back into my regular routine.

Barbell Curls are, IMO, the king of biceps exercises, but my wrists are beginning to protest the use of the straight bar, even at light weight. I can still use them in deload work though, but am not sure about being able to load up the bar.

Dumbbell Extensions have always been a very awkward-feeling exercise for me, and other than for an occasional appearance in a deload workout, won't be a part of my regular routine. I just don't like 'em.

That's it. Deload is done, so after a weekend of football on TV, I'll hit Front Squats, Leg Presses, Chinups, and Seated Presses on Monday for my return to regular training.

Post-WorkOut meal was a couple of tasty sloppy joe sammiches, a few chips (more than four!), a fresh salad, and a glass of ice-cold milk.

[mirroroferised]

lol I see some more on the other side of the plate this time man I haven't had sloppy joe's in years. May have to change that!