Nads Workout Journal 2012: Get strong without turning into a lardo

[Woody-5]

Strong weighted chins! I've never tried them with a narrow grip- I should next time just to see how they feel
Poundstones are good for a pump!

[nads786]

I know where you're coming from with the hammer grip. I like the hammer grip or prone grip, but not the supine grip --- that puts more tension on the LHB and that can feel a little uncomfortable for me. I assume that you find the prone grip uncomfortable for your shoulders. I'd still be inclined to try the regular pendlays though as the t-bar will track through an arc and hit the lats differently compared to just a bar. If your back is really uncomfortable, you could try some chest supported BB rows although it's hard to set up a bench to do it

Great job on those weighted chins!

Thanks Andrew! Chest supported BB rows would be awesome to try but my gym is way to crowded for that, maybe one day when its dead. I get what your saying about the arch of the lift with t-bars it seems more momentum is needed, I'll keep working on the form and see if its worth keeping in the rotation, I can always switch to the landmine rows you suggested before or incline db rows on a bench etc etc.

Strong weighted chins! I've never tried them with a narrow grip- I should next time just to see how they feel
Poundstones are good for a pump!

Ya bro the narrow grip felt a little better for me and gave me some more control fighting for reps. Just to clarify narrow is right at shoulder grip for me, so perhaps I was doing wide grip before.

Poundstone curls were solid, whats your PR on those?

[Sinaku5]

awesome log nadeem!

your bp is right around mine...it'll be awesome to see how we both progress

and i noticed u do some pretty heavy front squatting im going to throw in front squat pretty soon in my routine to get some more quad strength.

also in regards to how to properly brace with a belt i was told to do the valvalsa maneuver, fill ur stomach with air (causing it to puff out a bit) and brace that against the belt. although i only just started using the belt so let me know if u learn anything different.

ik rip says just use the belt the same way u would without a belt, and if ur performing the valvalsa maneuver right the belt should just "work"

keep training hard!

subbed.

[nads786]

awesome log nadeem!

your bp is right around mine...it'll be awesome to see how we both progress

and i noticed u do some pretty heavy front squatting im going to throw in front squat pretty soon in my routine to get some more quad strength.

also in regards to how to properly brace with a belt i was told to do the valvalsa maneuver, fill ur stomach with air (causing it to puff out a bit) and brace that against the belt. although i only just started using the belt so let me know if u learn anything different.

ik rip says just use the belt the same way u would without a belt, and if ur performing the valvalsa maneuver right the belt should just "work"

keep training hard!

subbed.

Thanks bro! Ya my BP stalled for a long time until I took a week off. I've also been benching powerlifting style now so the added stability is really helping me with the weight. How much do you weigh? I'm sitting around 184 right now, hoping to hit 190 with a 240+ bench.

[Sinaku5]

Thanks bro! Ya my BP stalled for a long time until I took a week off. I've also been benching powerlifting style now so the added stability is really helping me with the weight. How much do you weigh? I'm sitting around 184 right now, hoping to hit 190 with a 240+ bench.

Great that you found a stable way to bench - I also use the powerlifting style. I weight 189.4. Funny you should say that your goal is 190 with a 240 + bench - just hit 240x3x5 on my bench today at 189.4 lbs. I'm cutting down to somewhere between 165-170.

You'll be at 240+ in no time!

[nads786]

Great that you found a stable way to bench - I also use the powerlifting style. I weight 189.4. Funny you should say that your goal is 190 with a 240 + bench - just hit 240x3x5 on my bench today at 189.4 lbs. I'm cutting down to somewhere between 165-170.

You'll be at 240+ in no time!

Awesome work man! Ya I'm still working the kinks out but I like it so far, pretty hard to keep my arch with higher reps but I'm sure that will come in time.

Just weighed myself at 183.8 by the time I hit 190 I better be at 240 bench!!

[Sinaku5]

Awesome work man! Ya I'm still working the kinks out but I like it so far, pretty hard to keep my arch with higher reps but I'm sure that will come in time.

Just weighed myself at 183.8 by the time I hit 190 I better be at 240 bench!!

yeah!! right on!

ill be there in no time ur so close all prolly get it before ur at 190 i bet

[nads786]

Upper Heavy Push

1) BB Flat Bench
barx20
95lbsx12
135lbsx8
185lbsx4
205lbsx2
225lbsx1
235lbsx3 (pr)
225lbsx3 (bar slipped)
185lbsx8

2)DB Rows
60x8
80x6
110lbsx6
110lbsx4

(10 rep PR)

3)Incline BB Bench
barx12
95lbsx8
135lbsx12
155lbsx8

4) One Arm Cable Laterals
20lbsx20
20lbsx20
20lbsx20

5) Rope Pushdowns
45lbsx16
35lbsx14
30lbsx12

6) Planks
4 sets of 45 seconds

Comments

-BB Flat bench felt pretty good the 235lbs set for 3 was very solid (no failure). I messed up the 225lbs set could of probably gotten 5 but my grip was slipping. I had some right shoulder pain through out the exercise for some reason, from just the bar throughout the workout maybe I slept on it wrong.

-DB rows felt very solid still having trouble using the straps it seems like I'm not using them right.. A little bit of momentum with the 110bs.

-Incline BB bench was again light shoulder was irritated didn't want to push it, the reps were ver solid though nearly chest touching (usually go slightly below parallel).

-the accessories were all extremely higher rep and low rest just to get some blood in the area grip went down to crap at the end.

[nads786]

Anyone have strap recommendations ? Mine don't really grip well, also my lower back keeps getting sore with this PL arch is that normal?

[Woody-5]

Nice benching! Sweet 3RM PR!

Anyone have strap recommendations ? Mine don't really grip well, also my lower back keeps getting sore with this PL arch is that normal?

I just have some generic straps I got at sports authority (Altus I think is the brand). Seem to work ok.

My lower back gets a little sore from the big arch on the bench if I'm really pushing it hard. it never lingers though

[nads786]

Nice benching! Sweet 3RM PR!




I just have some generic straps I got at sports authority (Altus I think is the brand). Seem to work ok.

My lower back gets a little sore from the big arch on the bench if I'm really pushing it hard. it never lingers though

Thanks bro, it doesn't linger either just feels weird maybe I'm being too cautious ?

Do you have trouble wrapping the straps at all? It seems like the straps aren't rotating like they would with a barbell? Or maybe I have no idea what I'm doing lol

[moshvr]

Hey bro ... see you posting in some logs that I'm following so I thought I'd stop by ... subbed!

As for straps I use these guys:



Traditional straps started hurting my wrists when the weight got heavy for me. These ones I can use as wrist supports for pressing, and as straps when I'm pulling.

[Woody-5]

Thanks bro, it doesn't linger either just feels weird maybe I'm being too cautious ?

Do you have trouble wrapping the straps at all? It seems like the straps aren't rotating like they would with a barbell? Or maybe I have no idea what I'm doing lol

I don't use them often, so it definitely took quite awhile to get used them so I could get everything snug. How long have you been using them?

I've never worried about the back on the bench, although it does suck when I get a cramp (but that's usually only when I'm pushing out a 7 second 300 pound 1rm grinder lol). Even after it cramps up pretty bad, it goes away after a few minutes with no ill effects the next day.

[nads786]

Hey bro ... see you posting in some logs that I'm following so I thought I'd stop by ... subbed!

As for straps I use these guys:



Traditional straps started hurting my wrists when the weight got heavy for me. These ones I can use as wrist supports for pressing, and as straps when I'm pulling.

Ill have to look into those thanks bro

I don't use them often, so it definitely took quite awhile to get used them so I could get everything snug. How long have you been using them?

I've never worried about the back on the bench, although it does suck when I get a cramp (but that's usually only when I'm pushing out a 7 second 300 pound 1rm grinder lol). Even after it cramps up pretty bad, it goes away after a few minutes with no ill effects the next day.

Ya I never use straps so maybe I need to adjust, good info about the back thanks!

[moshvr]

No problem man.

[Sinaku5]

Great bench! 235x3 and then some more afterwards is intense! You going to up the weight to 240 next time?

Also - in regards to your grip slipping on the bench, never hurts to throw on a little chalk while using the bar, unless u already do in which case disregard that lol

I dont got much advice to offer on the back thing, and I don't use straps sry.

[fittofattofit]

Congrats on the bench PR Nadeem and that was a really strong finish with the 185 x 8
Strong DB rowing and nice rep PR there as well
I use straps like Mosh's and I find them very handy when rows get heavy --- no point in losing form fighting for a grip when you really just want to hit the lats
My current straps have started to wear a bit and got a little bit smooth so I chalked them up the other day and that made a difference as well

[nads786]

Great bench! 235x3 and then some more afterwards is intense! You going to up the weight to 240 next time?

Also - in regards to your grip slipping on the bench, never hurts to throw on a little chalk while using the bar, unless u already do in which case disregard that lol

I dont got much advice to offer on the back thing, and I don't use straps sry.

I usually chalk up but after the 235 set I forgot to re chalk and my hand started slipping. No straps? I may just go that route as well my wrists hurt a bit after using straps

[nads786]

Congrats on the bench PR Nadeem and that was a really strong finish with the 185 x 8
Strong DB rowing and nice rep PR there as well
I use straps like Mosh's and I find them very handy when rows get heavy --- no point in losing form fighting for a grip when you really just want to hit the lats
My current straps have started to wear a bit and got a little bit smooth so I chalked them up the other day and that made a difference as well

Chalk my straps? Never heard of that ill give it a shot!

[moshvr]

Chalk my straps? Never heard of that ill give it a shot!

Really really grippy

[nads786]

Lower Heavy

1) Front Squats
barx8
95lbsx5
135lbsx5
185lbsx5
205lbsx4
205lbsx2
205lbsx0
205lbsx5 (box)

2) DB Hip Thrusts

bwx12
50lbsx12
110lbsx12
110lbsx12

3) GHR
bwx8 for 4 sets

4) Bird Dogs
3 sets of 30 seconds

Comments
Front squats felt pretty hard without the box I was having trouble keeping up right on the bottom which caused me to mess up some reps.

The box helped which is weird because the box should make it harder... Need to work on hip mobility and keeping my torso upright.

Rest of the workout was solid, still not hitting legs as frequently as I want with my schedule considering doing legs as frequently as possible (between 5-7 days) and hitting up cardio in between.

[Sinaku5]

Lower Heavy

1) Front Squats
barx8
95lbsx5
135lbsx5
185lbsx5
205lbsx4
205lbsx2
205lbsx0
205lbsx5 (box)

2) DB Hip Thrusts

bwx12
50lbsx12
110lbsx12
110lbsx12

3) GHR
bwx8 for 4 sets

4) Bird Dogs
3 sets of 30 seconds

Comments
Front squats felt pretty hard without the box I was having trouble keeping up right on the bottom which caused me to mess up some reps.

The box helped which is weird because the box should make it harder... Need to work on hip mobility and keeping my torso upright.

Rest of the workout was solid, still not hitting legs as frequently as I want with my schedule considering doing legs as frequently as possible (between 5-7 days) and hitting up cardio in between.

those are some strong front squats - I've never done front squats but its something I've been meaning to add to my routine for a while.

hip thrusts are also strong and something i should incorporate too.

great session

[moshvr]

Lower Heavy

Great lifting!

those are some strong front squats - I've never done front squats but its something I've been meaning to add to my routine for a while.

hip thrusts are also strong and something i should incorporate too.

great session

No homo?

[Sinaku5]

Great lifting!



No homo?

lol no homo

[Woody-5]

Strong fronts mate!
It's definitely a challenge to stay upright with those. I really drive the bar hard towards my throat. Leaves some nice red marks on my collarbones but it helps

[nads786]

Upper Light Push

1)Chin ups
lat pulldownx20
bwx5
+25lbsx5
+50lbsx5
+50lbsx5
+50lbsx4
bwx5 (thumb over bar/thumbless)

2)BB Flat Bench
barx8
95lbsx5 (right shoulder pain! more in comments)

3) Pendlay T-bar Rows
45lbsx8
75lbsx8
90lbsx8
115lbsx4
90lbsx8
90lbsx8

4) Poundstone Curls
barx12
barx12

5) DB Poundstone Curls
20lbsx15
20lbsx15
20lbsx15
20lbsx15

6) V Grip Pushdowns
3 sets of 15-20 reps

7)One Arm Rear Laterals
20lbsx20
20lbsx20

8) Side Planks
2 sets of 45 seconds

Comments

Even after extensive stretching and foam rolling etc my right shoulder hurt immediately with bw chins. As I started adding weight it started feeling bettter but..

Once I did just the bar for pressing it started hurting immediately. This is the pain I got from last upper day, I figured it was gone but it's not. Its a ROM restricting sort of pain in my right delt (my good one).

I decided to call it a day with pressing and live to fight antother day, I guess getting older does mean getting wiser..

-Chins overall felt solid, trying to get 5 reps across then raising weight, the shoulder width grip works the best it seems.

-T-bar pendalys felt really solid, very hard to maintain my form with the 115lbs some hip drive so sticking with 2 plates and slowly raising the weight up. The dead stop deload really limits the weight and so far is keeping my lower back feeling good. The ROM is about the same as standing T-bar rows but I'm much more bent over and I'm getting a very solid contraction in my mid back

-Poundstone BB curls are irritating my wrists and elbows so going to do the DB version keeping my arm work super high rep and not really caring about weight at all.


Overall this was a tiring workout, I'm noticing a trend where I feel lethargic after a heavy lower session, I need to do upper prior to lower going forward if my schedule permits.

[nads786]

those are some strong front squats - I've never done front squats but its something I've been meaning to add to my routine for a while.

hip thrusts are also strong and something i should incorporate too.

great session

Thanks bro, give the fronts a shot I bet you'll like em! Hip thrusts would probably be better with a BB but I really have zero room at my gym to do em and honestly looks sorta gay doing em... They work great tho hits my glutes and hams without the lower back stress of other exercises.

Great lifting!



No homo?

Thanks and yes very homo..

Strong fronts mate!
It's definitely a challenge to stay upright with those. I really drive the bar hard towards my throat. Leaves some nice red marks on my collarbones but it helps

I was trying to do that this session but the bar was rolling forward for some dumb reason, regardless my legs are super sore right now..

[-calvus-]

Hey, sucks about the shoulder. Keep an eye on that for sure. Congrats on the PR bench a while back. Those have progressed steadily.

[nads786]

Hey, sucks about the shoulder. Keep an eye on that for sure. Congrats on the PR bench a while back. Those have progressed steadily.

Thanks bro, start posting more!! Quit getting caught up with work

Forums>real life

[nads786]

Cardio

30 mins of indoor cycling + stretching Friday

Also 30mins of Indoor cycling+ stretching Thursday

-How I have missed doing cardio (crazy I know). I should of never stopped cycling, I already look 10x better (bloat gone) and I realize lifting does not maintain cardiovascular endurance for me. Looking back at my journal I was 184 in the summer but looked so much better... the diet was the same but the cardio has been missing. Def plan on doing some indoor cycling multiple times a week

and Just hit legs between 5-7 days a week.