Didn't seem to post for some reason, see above!
Thanks Woodman! I wouldn't say I wrecked them but I should have been able to smash he last set and I just had nothing left. i am always cautious of the ol back though given my well documented history as you know.
Thanks man! I am not a great one to ask about form but I can tell you that there is a bit of a difference in setup on bench depending on what you feel like going after. The setup I use if I am not mistaken is more of a power lifter setup. Feet are not planted and you drive the heels into the ground, the idea being you create a strong leg drive that is a solid part of your setup. If someone was to try to shake you legs they would be planted and very difficult to move. This gives the "leg drive" you hear people talking about with the bench.
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Thread: A Hunters Journey
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05-14-2014, 05:01 PM #91Workout Journal, Currently back to Fierce 5 Novice: http://tinyurl.com/qgwrlkg
Nursing a hip injury back to health
"Don't give up, don't ever give up" - Jimmy V
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05-14-2014, 05:36 PM #92
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05-14-2014, 06:00 PM #93
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05-14-2014, 07:10 PM #94
Can totally see it almost looked like I was trying to pick the bar up and bring it into my legs instead of pushing with my legs and feet to lift the bar. Should have taken a slightly longer rest period here I think it would have made a bit of a difference
Workout Journal, Currently back to Fierce 5 Novice: http://tinyurl.com/qgwrlkg
Nursing a hip injury back to health
"Don't give up, don't ever give up" - Jimmy V
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05-14-2014, 10:55 PM #95
- Join Date: Nov 2010
- Location: Saskatchewan, Canada
- Age: 31
- Posts: 2,743
- Rep Power: 9169
Also seems like you are standing to fast which uses a lot more of your back muscles than your leg muscles. try to sit back more, chest up, look up, and drive through but do not straighten your legs too soon and you will be able to pull more since you will be using your legs more.
I know nothing factual but only tell the truth
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05-15-2014, 01:28 PM #96
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
I honestly don't care about small mistakes you are making. I'm happy to see a straight back and correct hip starting position after all the inconsistency the last few weeks.. After a few weeks of doing that correctly and consistently then try to work in more technical aspects of form like all the good advice the guys are giving.
Experience, not just theory
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05-16-2014, 03:26 AM #97
Fierce 5
Week 5-3
Weight: 156.0
Calories 3200
Workout A
Squat
1x8 45
1x5 105
3x5 165
Bench
1x8 45
1x5 95
3x5 150
Pendlay Rows
3x8 115
Reverse Flies
3x11 10’s
Calf Raises/Rippetoe Skull Crusher Superset
2x15 155 /2x10 45
Summary:
Horrible start to this session. Squat form was junk, even on warmups I was too deep and could feel the butt wink for some reason I could never correct it. Upper back was okay but the lower back looked terrible. Major knee cave on rep 5 of set 3 as well. I was tired as hell before this session, been a long work week lots of hiking and cutting lines through the woods. Bench started off really bad as well, bar path was unstable but I ended up fixing it and crushed set 2 ad 3. From there on out everything was good. I finally filmed my Pendlay rows and I am getting a lot of hip movement, how do I stabilize this? Lock my legs out? Back angle looks real good though I think my DL work helped these out too.
Bruins are out of the playoffs so I can finally get some good sleep! Looks like a lot of rain for Saturday should be able to rest up and crush Sundays workout. Might even end up getting out early today from work. Not posting my squat video I know where the major weakness is
Going to be something I work on in the future for sure, always looking for ways to improve thanks for the tips!
You got it! It was a big help to practice the set up, always watched a lot of material on the setup before going to the gym that day. I have a better idea of what to focus on and what it should feel like, now if I can transfer that to squats I will be good.Workout Journal, Currently back to Fierce 5 Novice: http://tinyurl.com/qgwrlkg
Nursing a hip injury back to health
"Don't give up, don't ever give up" - Jimmy V
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05-16-2014, 01:36 PM #98
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05-17-2014, 04:31 AM #99
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05-19-2014, 02:56 PM #100
Fierce 5
Week 6-1
Weight: 155.6
Calories 3200
Workout B
Deadlift
1x5 65
1x5 155
3x5 225
OHP 3x5
1x8 45
1x5 65
3x5 105
Chins
1x8 BW
1x8 BW
1x6.5 BW
Leg Curls
3x8 105
Leg Raises/Barbell Curls Superset
2x20 BW /2x10 65
Summary:
What a session, I was completely drained after this was over, so glad I hit the reps on DL but it absolutely killed the rest of my session. OHP became a hurdle, chins were a little sloppy, leg curls felt tough, and I failed curls which I don’t really care about. I am not going to say much on my DL form other than I think my back is much better, besides that I want to hear what others have to say about it because there are some things I need to work on but I want to see if I am picking up on the same mechanic issues as everyone else.
I have set Saturdays as my binge and eat what ever the **** I want day, I keep it more or less "clean" throughout every other day, how ever this week we are probably moving on from this job so I have tons and tons of left over food to consume and I don't want to take a lot of it with me which means I am going to binge this week a bit, will try not to go over calories too much...Workout Journal, Currently back to Fierce 5 Novice: http://tinyurl.com/qgwrlkg
Nursing a hip injury back to health
"Don't give up, don't ever give up" - Jimmy V
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05-19-2014, 03:14 PM #101
- Join Date: Jan 2014
- Location: United States
- Age: 35
- Posts: 4,601
- Rep Power: 13258
Catching up from over the weekend. Your hips didn't look that bad in the Pendlay video, and you keep your back remarkably straight. You can try to brace the hams a little bit once you set up to stop the hips from extending.
Deadlifts look better and better. Nice job pushing through the presses afterward.
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05-19-2014, 04:11 PM #102
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05-20-2014, 03:17 AM #103
Page bump
Thanks Woody! OHP is always a tough lift. It wasn't as good this week as I hoped spent a lot of time running around but we did make some tasty burgers on the grill had some beers and ice cream too!
Thank you sir, I think I am finally getting my back in the right position hope I can carry this into squats today!Workout Journal, Currently back to Fierce 5 Novice: http://tinyurl.com/qgwrlkg
Nursing a hip injury back to health
"Don't give up, don't ever give up" - Jimmy V
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05-20-2014, 04:51 PM #104
Fierce 5
Week 6-2
Weight: 156.6
Calories 3200
Workout A
Squat
1x8 45
1x5 115
3x5 175
Bench
1x8 45
1x5 95
3x5 155
Pendlay Rows
1x8 65
3x8 120
Reverse Flies
3x11 10’s
Calf Raises/Rippetoe Skull Crusher Superset
2x15 170 /2x10 50
Summary:
One of the best workouts I have had so far. Squats went better than I thought they would filmed set 3, rep 3 was probably the worst given how out of control it looked. Bench went up great, Pendlay rows were probably the worst, last set I had a problem pulling the weight all the way through. I jumped the sled calf extensions up to 170 just so I don’t have to add half lb weights every session, my gym doesn’t have many of them.
Squats looked real good to me but if I could change one thing it would be a slightly higher chest and I need to get my knees to not roll forward quite as far, so I need to sit back. I can already tell my hamstrings need some more work once I get to a point of modifying the program a bit.Workout Journal, Currently back to Fierce 5 Novice: http://tinyurl.com/qgwrlkg
Nursing a hip injury back to health
"Don't give up, don't ever give up" - Jimmy V
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05-20-2014, 07:10 PM #105
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05-21-2014, 03:25 AM #106
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05-21-2014, 05:10 AM #107
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05-21-2014, 12:12 PM #108
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05-21-2014, 03:07 PM #109
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05-22-2014, 05:03 PM #110
Fierce 5
Week 6-3
Weight: 155.6
Calories 3200
Workout B
Deadlift
1x5 65
1x5 155
3x5 225
OHP 3x5
1x8 45
1x5 65
3x5 105
Chins
1x8 BW
1x8 BW
1x6 BW
Leg Curls
3x8 105
Crunches/Barbell Curls Superset
2x15 BW + 5lbs /2x10 65
Summary:
Holy chit this was an ass kicker today. DL was okay, you will see in the video after rep 4 I stepped away for good reason. Had a lot of rounding, rep 3 wasn’t my bets either but it wasn’t the worst. Rep 5 was a huge grind as you can see. I absolutely crushed OHP after Sunday it was such a struggle this time it was a breeze. Got all my reps on everything else too, thought I was going to bust a nut on curls today I wanted to get them all so bad I could taste it and I did. Really don’t care much about curls but I wanted to complete the workout.
I am debating adding more calories, It doesn't feel like my weight is moving up as quickly as it should. If 153ish is my starting average and I am somewhere near 155.5 after 6+ weeks I think it is going to hurt me in the not to distant future if the weights keep progressing.
And dinner:
7oz chicken marinated in teriyaki sauce
3.5 oz venison
1 cup beef rice
A pile of boiled carrots
Workout Journal, Currently back to Fierce 5 Novice: http://tinyurl.com/qgwrlkg
Nursing a hip injury back to health
"Don't give up, don't ever give up" - Jimmy V
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05-22-2014, 05:45 PM #111
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05-22-2014, 11:51 PM #112
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
Looks good man. DL looks better every time.
A quick note on DL. Every person needs to find the precise area in which they can utilize their personal strengths to lift the most weight. Just watching the last rep it appears you are struggling the most with your back and you have no problems straightening your legs. I would be tempted to lower your hips just a tad more so that you are struggling equally with your legs and back.Experience, not just theory
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05-23-2014, 03:12 AM #113
Love venison, haven't got a deer in a few years so I had to call up my cousin and get some from him. I would take Venison steak >>> Beef steak all day.
I agree completley, I was trying to lower my hips a little today but it doesn't appear it actually happened at all. I read up a lot on the DL yesterday before going into the gym tried for a few cues I hadn't used before but they didn't seem to do much for me. The one I found that I really liked was "weld your spine" in other words once it is set flat do not allow it to round or bend in any way, then pull from the heels and push the floor away. I always forget the push the floor with your feet part and turn this more into a pull with the back. Lowering my hips should essentially allow me to activate more legs glutes etc which would be a huge help. Going up in weight from here is going to be tough.Workout Journal, Currently back to Fierce 5 Novice: http://tinyurl.com/qgwrlkg
Nursing a hip injury back to health
"Don't give up, don't ever give up" - Jimmy V
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05-24-2014, 11:17 AM #114
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05-25-2014, 09:02 AM #115
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05-25-2014, 09:37 AM #116
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05-25-2014, 12:47 PM #117
Nice to have you in man, looking forward to following your progress as well.
Ninja back! I've linked a few people to your LP thread and they have made some solid changes. I see you have a new log for this year as well going to be all in on that chit!
Thanks Woodman last week felt good. Headed to lift soon I crushed 4000 calories yesterday including some Alagash White!Workout Journal, Currently back to Fierce 5 Novice: http://tinyurl.com/qgwrlkg
Nursing a hip injury back to health
"Don't give up, don't ever give up" - Jimmy V
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05-25-2014, 06:31 PM #118
Fierce 5
Week 7-1
Weight: 154.4
Calories 4000ish
Workout A
Squat
1x8 45
1x5 115
3x5 185
Bench
1x8 45
1x5 105
3x5 160
Pendlay Rows
3x8 125
Reverse Flies
3x8 12.5’s
Calf Raises/Rippetoe Skull Crusher Superset
2x15 175 /2x10 55
Summary:
Not impressed by my squats at all, after Unstrong pointed out that little bounce I do before heading for the hole I couldn’t think about anything else. I was trying do hard not to bounce that I stopped using my cues, big mistake! I need some serious help with my chest it drops way to often and I have a hard time recovering from it. Everything else went very well. Bench went up a little slow but I got it. Is there a good cue for chest besides “chest up” that does nothing for me for some reason.
I was also really tired and unmotivated before this, had a few beers yesterday and then went out today and installed some dock systems for my buddy, if anyone has ever done this before they know how brutal that work can be. I am sure this didn’t help. I also think my weight signifies some dehydration from the beers yesterday I cant imagine how I ate that much and couldn’t gain weight.
Some pics from this weekend’s fishing expedition:
Workout Journal, Currently back to Fierce 5 Novice: http://tinyurl.com/qgwrlkg
Nursing a hip injury back to health
"Don't give up, don't ever give up" - Jimmy V
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05-25-2014, 06:42 PM #119
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
Couple things from the squat video
Take a step and a half or so to get back from the rack, get your big breath of air, and squat. You jacked around with the bar on your back for 16 seconds before actually beginning the set. That will be more and more prohibitive as weights increase.
Get tight, stay tight, execute the lift. You look loose, and you even took a little step to move your feet during the lift. You'll want to work on this with lighter weights, including every single warmup rep. For every single set and rep, walk it out efficiently, get tight, do the reps while maintaining a degree of tightness the entire time. You are wasting tons of energy with sloppiness and being loose.
Oh, and there's no need to jump up a little before descending. That probably contributes to being sloppy/not having good stability and balance
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05-25-2014, 08:38 PM #120
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