Connor's Log (Fierce 5)

[connorpat1995]

Didn't realise how much your lifts have progressed. Well done

Thanks, my lifts after the 3-week mark really shot up, but it might get a little bumpy for the next few weeks

[NGV22]

everytime i enter new gyms i need few sessions to get used to it. above parallel knee caves, typical movement i saw in power rack lel. between i always wait till i can use the power racks alone. sharing with people will cause problems like the height of the racking pins, etc.

[connorpat1995]

still not focused, my weight is down since I last weighed in before the move. I've been eating 3200 cals trying to find my maintenance again but i'll boost it back to 3500. I did cardio in MO and stopped here but I guess I'm just walking a bunch
Anyway, the workout went like this:

Front Squat 2x4, 1x3 Didn't rest long enough on the last set, I got 3x5 on monday
Incline Bench 2x3, 1x2 135lb
Pull-ups x8 (unweighted) 7,6 +10lb
leg curl 3x8 80lb racks had lines behind them, I looked around for a GHR but couldn't find one

Tricep press-downs 2x8 42.5lb

Not enough food, no coffee, new gym
Working on finding either another gym or a time where it's not so crowded, it opens at 9 on saturday but 6 on weekdays. that might work

In case anyone doesn't read Hunter's log, that ball's been dropped. My name isn't Connor

[RKintaudi]

Do you find Seated Cable Rows or Cable Rows in general to be an effective substitute for Pendlays? I'm thinking of switching it up soon if my form doesn't improve.

[connorpat1995]

Do you find Seated Cable Rows or Cable Rows in general to be an effective substitute for Pendlays? I'm thinking of switching it up soon if my form doesn't improve.

I didn't like it
Seems to me like a matter of explosiveness vs control. I prefer the more rapid pendlay rows

[davisj3537]

Do you find Seated Cable Rows or Cable Rows in general to be an effective substitute for Pendlays? I'm thinking of switching it up soon if my form doesn't improve.

What I'd like to see as a substitute is an exercise with similar grip and elbow positioning. Post another form vid for sure before switching. The last one was very awkward, but I feel it was an easy fix....wait a minute, this isn't your log. lol

[HunterMC6]

In case anyone doesn't read Hunter's log, that ball's been dropped. My name isn't Connor

So your name is Pat?

New gyms get me every time, when I move next week and I find a gym I will likely do a session or even two with less weight just because bars and plates are slightly different in every gym and its a new scene so ti takes some time to become acquainted with the surroundings.

[davisj3537]

So your name is Pat?

New gyms get me every time, when I move next week and I find a gym I will likely do a session or even two with less weight just because bars and plates are slightly different in every gym and its a new scene so ti takes some time to become acquainted with the surroundings.

I'm the total opposite. I want to go in and crush everything. lol. Probably get a lot less bert stares if I didn't.

[connorpat1995]

things are getting more stable now. Back on M-W-F because i can get to the gym before it gets too crowded. still havent looked into the other gyms on campus. Ive been busy.
I think the plates here are heavier, so most exercises are getting a slight reset. I'd rather go lighter and progress than heavier and stall

Squats 3x5 160lb
Bench 3x5 125lb
Rows 7, 145lb 2x8 135lb
Rear delt machine 3x10 85lb Obviously some voodoo with the weights here. This is good though, i think i can ad weight bi-weekly instead of monthly due to the tiny increments.

hammer-grip chins 9, 7 / Ab crunch machine 2x10 80lb <-- didnt like it. I'll stick to more traditional ab exercises

Squats set 2:

really happy with how these looked


My weight's going back up so I'm eating right again. I tend to put on water weight slowly so it'll probably go up 4-5lb over the next week.
Today is a day of firsts. Classes start today, and I'm getting my first tattoo. Super excited

[davisj3537]

What kind of lever you sportin there brah? The better you get at pushing against that thing with a giant deep breath, the more weight it will allow you to lift. I get quite a bit out of mine.

[VmissileX]

what are you getting a tatoo of?

[unstrong]

Batman shirt adds 10 pounds to your lifts

[connorpat1995]

What kind of lever you sportin there brah? The better you get at pushing against that thing with a giant deep breath, the more weight it will allow you to lift. I get quite a bit out of mine.

Inzer. Work in progress

what are you getting a tatoo of?

You'll see soon enough

Batman shirt adds 10 pounds to your lifts

I think so. It worked as a mental queue to keep my chest up "Gotham needs me! Show the symbol"

[jshookz]

Nice lifting Connor, just started a log so should be fun! Subbed to you bro, I'll be checking in! Nice squats btw looked good to me!

[davisj3537]

Inzer. Work in progress

Forever?

That's what I got!

[connorpat1995]

Forever?
That's what I got!

Great minds think alike

Nice lifting Connor, just started a log so should be fun! Subbed to you bro, I'll be checking in! Nice squats btw looked good to me!

Thanks man, gonna be sure to sub to your log


Also:

My sig is now inaccurate

[jshookz]

Great minds think alike


Thanks man, gonna be sure to sub to your log


Also:

My sig is now inaccurate

For a sec I thought it was a st.louis cardinals tat haha..wait it is the cardinals LOL. Looks good bro

[connorpat1995]

Front Squats 3x5 145lb
RDL 2x8, 6 225lb
Incline Bench 3x5 115lb
Pull-ups 3x8 +5lb

Tricep pressdowns 42.5lb 10, 6 / calf raises 2x15 240lb

Front Squats set 1:

filmed from behind, am I sitting back too much or am I good?

set 3:


RDL set 2:

I tend to cut these short on the last few reps, time to reset so I can improve that pretty easily


Felt a helluva lot better this time around. Got to the gym at 6:30 so a rack was empty for F Squats and RDLs
Getting kind of jealous of all the races starting on F5 logs, anyone have similar lifts?

[unstrong]

Fronts look niiiiice. Way to grind out that last rep. Looks like you're really breathing into the belt too which is good.

[connorpat1995]

Squats 3x5 160lb
Bench 3x5 125lb
Rows 3x8 135lb I was informed that Pendlays from the ground are not allowed. The last set was done on top of a bench, which put it about 4" above where it should be. Unless I can get tricky and stand on some type pf platform, I'm gonna have to switch to cable rows
rear delt machine 3x10 "85"lb

Hammer-grip pull-ups 11, 9 / Kneeling cable crunch 2x12 65lb

No vids today
I was unusually tired for this one, squats felt heavier than Monday. Happy for the 2-day break

And so starts the race to the 250lb squat. I'm starting off a little behind, but I'm 19 so I have a running chancec at winning if I don't get over-zealous with progression.

[VanillaBearB]

Squats 3x5 160lb
Bench 3x5 125lb
Rows 3x8 135lb I was informed that Pendlays from the ground are not allowed. The last set was done on top of a bench, which put it about 4" above where it should be. Unless I can get tricky and stand on some type pf platform, I'm gonna have to switch to cable rows
rear delt machine 3x10 "85"lb

Hammer-grip pull-ups 11, 9 / Kneeling cable crunch 2x12 65lb

No vids today
I was unusually tired for this one, squats felt heavier than Monday. Happy for the 2-day break

And so starts the race to the 250lb squat. I'm starting off a little behind, but I'm 19 so I have a running chancec at winning if I don't get over-zealous with progression.

One thing I've seen someone do to get a perfectly horizontal row, but not a pendlay, is to get a bench and prop it up at both ends using either plates or those step-up benches, then you can have the barbell placed on mats and you reach down and grab it whilst lying down.

Possibly something you could try? Why won't they let you do Pendlays from the ground!?

Edit: Like this but with a barbell:

[youtube]nAJWm2cjbuc/[youtube]

Bout 30 seconds in.

[connorpat1995]

Possibly something you could try? Why won't they let you do Pendlays from the ground!?

This is in the campus rec center, still haven't tried to get into the athletic center. I assume they're afraid of the 2" thick iron bars breaking from a massive 1 foot drop.

Thanks for the suggestion, but I'm not sure if I can get a platform; if I can, i'll just stand on it with the bar on the bench and can pendlay.

[HunterMC6]

This is in the campus rec center, still haven't tried to get into the athletic center. I assume they're afraid of the 2" thick iron bars breaking from a massive 1 foot drop.

Thanks for the suggestion, but I'm not sure if I can get a platform; if I can, i'll just stand on it with the bar on the bench and can pendlay.

Got to love gym rules, since you are doing fronts and RDL's you wont get yelled at for dead lifting that's always a plus. Your rows are higher than your bench that's interesting. Did you recently reset bench?

[connorpat1995]

Got to love gym rules, since you are doing fronts and RDL's you wont get yelled at for dead lifting that's always a plus. Your rows are higher than your bench that's interesting. Did you recently reset bench?

My bench and row were the same for a while, but bench got harder faster and I ended up stalling on it at 140 while rows still went smoothly. I reset rows slightly when I got into this new gym.
Between RDLs, front squats, pull-ups, rows and the extra chins I do, I'm working my back a ****load and I think it's paying off. Most guys have vanity issues with biceps, shoulders and chest; but for me, it's all about getting an impressive back.

[Pyro05]

Most guys have vanity issues with biceps, shoulders and chest; but for me, it's all about getting an impressive back.

This, it's all about that lat spread!

We'reallgonnamakeit.jpg

[davisj3537]

Most guys have vanity issues with biceps, shoulders and chest; but for me, it's all about getting an impressive back.

On spread. Dat strong back FTW.

[connorpat1995]

Sort of a hectic day, fraternity recruitment took up a big chunk of time so I got in around 2pm, the gym was packed due to limited labor day hours. I have a couple more vids than usual today

Front Squat 3, 4, 2 155lb
RDL 3x8 195lb
Incline Bench 3x5 120lb
Pull-ups 7, 8, 7 the pull-up station I'm using has really crappy handles so grip is a limiting factor. I'll either change grip or switch to lat pull-downs. Leaning toward the latter

weighted crunch machine 80lb 2x12
everything was being used so nothing to superset

Front Squats set 1:

should have gone for a fourth rep

set 2:

this time I managed 4, albeit with some knee cave and elbow dropping
yes I banged my head on the bar

set 3:

2

RDL

Can't wait till these get heavy again, I should be able to run up to at least 250 before stalling


I was hoping to set a PR on F Squat for the race with Kieran, but it'll have to wait for friday.
My weight's just about stabled out and I'll see how it goes now. still eating 3500 cals but eating at college cafes means a lot of guess work. I need to gain weight to be competitive in the races I've entered
Just finished up Practical Programming for Strength Training, it's acutally a helluva lot better read than I expected. Rippetoe's extrapolation on simple concepts and use of rationalism v empiricism is really cool, at least for someone who's a nerd for both philosophy and exercise science

[VanillaBearB]

Strong work bud, keep it up.

Just do your best with the nutrition, it's not gonna be perfect but tbh it might even be healthy for you to get out of the obsessive tracking of macros - I know it takes over. Try be as consistent as possible, and track what you can, but i'd just use the mirror/scales/measuring tape to track progress. If your lifts are going up, then it can't be a bad thing eh?

[davisj3537]

MOAR foood!

[connorpat1995]

MOAR foood!

you got it boss