It definitely does. If I bench 1x a week, my bench drops. At 2x a week, it stays the same. At 3x a week, it will grudgingly move forward. The catch right now is that my bench usually drops while I'm dieting, so I'm hoping that keeping my benching at 3x a week plus increasing volume on those days will help me stand my ground and not run backwards. Actual progress may be too much to ask for until I stop dieting lol.
I have only recently begun to grasp just how much my desk job has been affecting my muscles. I've got some minor anterior pelvic tilt, which isn't necessarily a big issue on it's own. But combined with sitting for long periods of time, it will tighten up my spinal erectors and hip flexors, which in turn make it harder for my abs and glutes to function properly. I have been doing glute activation before lifting, and it definitely helps, particularly on leg day.
I rarely do higher rep back squats and deads, and when I do, I generally want to do lay down and die afterwards lol. Higher rep on those for me is anything over 5, which is maybe kinda sad On the other hand, being able to bang out reps past a certain number also doesn't seem to translate over to my 1RM on either lift, so I'm not feeling too badly about it.
I haven't bothered to paint my weights, though they could certainly use it, I'm just being lazy. All of my olympic bars have been de-rusted and re-painted though, I couldn't put those off because they were so rusty they'd just leave big brown patches of rust on everything they touched and they looked like an ad for "hey kids, remember to get your tetanus shot!". One day I'll get a nice new power bar lol.
-----------------------
So the mystery of my knees moving out when I flexed my glutes yesterday was solved. The lacrosse ball informed me that absolutely everything from my gluteus medius all the way down the outside of my hip to (and including) my outer quad needed to be released. Took care of that last night, and this morning I can flex my glutes without my knees moving out or in, which is nice
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06-21-2017, 06:56 AM #1201
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06-21-2017, 07:44 AM #1202
- Join Date: Jan 2015
- Location: New York, United States
- Age: 33
- Posts: 7,607
- Rep Power: 34880
Yeah I had to ask PR about it, because I have a slight tilt only when I lock my knees, and turns out that counts at having some APT. I already have occasional lower back issues, so any postural problems that can contribute need to be worked out. Been doing the glute work, and hip stretching, but I need to stretch my quads too, not just roll them.
I rarely do higher rep back squats and deads, and when I do, I generally want to do lay down and die afterwards lol.
I haven't bothered to paint my weights, though they could certainly use it, I'm just being lazy. All of my olympic bars have been de-rusted and re-painted though, I couldn't put those off because they were so rusty they'd just leave big brown patches of rust on everything they touched and they looked like an ad for "hey kids, remember to get your tetanus shot!". One day I'll get a nice new power bar lol.
So the mystery of my knees moving out when I flexed my glutes yesterday was solved.PRs: 95lbs/126lbs/212lbs
Next Goals: 100lbs/150lbs/215lbs
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06-21-2017, 08:57 AM #1203
- Join Date: Apr 2007
- Location: California, United States
- Age: 50
- Posts: 8,439
- Rep Power: 45767
I've missed so much.....
Agreed. I feel the same way about children - I hear so much about how wrong abortion is, but then we'll take away support, medical care, and education? So we only care about them until they are born, and then eff 'em? Let's support our troops until they REALLY need our support, after enduring some serious crap, and then we just tell them to brush it off and move on with their lives.
LOL Oh my goodness, I would not be able to keep from laughing
Maybe we should be spending more time figuring out how to help everyone. I wish more people felt compassion to each other.
I hate the heat We don't get heat like some areas (mountains) but when it gets hot, we're all screwed because nobody has air conditioning. When I was a kid and we didn't have air conditioning, we would go out to eat and enjoy theirs, but all we have are hot restaurants, and the mosquitoes eat you alive if you sit outside LOL I squatted yesterday and I almost thought I wasn't gonna make it. Good for you kicking ass and taking names in the heat!Team Ogre Mascot
IG: anandagirl
YouTube: https://www.youtube.com/user/therealanandagirl
Accountability Journal: http://forum.bodybuilding.com/showthread.php?t=171177361
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06-21-2017, 05:15 PM #1204
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
Yeah that is indeed pretty farking heavy. Nice set progression to the 290.
And holy ham in the oven about the idea of benching 3x a week. I could probably get away with squatting 3x a week but my shoulders would leap off my body and leave the country if I did full on bp sessions 3x a week.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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06-21-2017, 06:16 PM #1205
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06-21-2017, 10:22 PM #1206
- Join Date: Mar 2015
- Location: California, United States
- Age: 39
- Posts: 3,106
- Rep Power: 10071
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06-22-2017, 12:54 PM #1207
Oh jeezum fricking pete. I had a post written out and windows crashed before I could post it. Let's try that one more time.
Anyway! Just doing a quick post, will come back later and do catch-up. I swear I started working through people's journals the other day, I'll get there
Weighed in this morning at 181.8. That's +1.0 lbs in 8 days. I have continued to eat in a small deficit, but I do seem to have picked up some water retention in the last few days, so I'm assuming that's where the gain came from. My allergies have been horrible and I'm walking around having sneezing fits, so I'm thinking that may have something to do with it since IIRC histamines can cause water retention as well. Blah.
THURSDAY 6/22 - studio
WIDE GRIP BENCH
work up to
1x135
0x145
1x140
CRUNCHES
PLANKS
SIDE PLANKS
BOXING
My trainer friend has been out of town on business for several weeks, is back for just a few days, and then leaves again for several more weeks. So I grabbed a time slot to have him take a look at wide grip bench, and also check my progress on other stuff. I got an A+ on core work, abs are being very reliable currently and I'm staying straighter throughout my body. Boxing went well also, my on again / off again right glute medius functioned quite well the entire time.
With wide grip bench, I've only done a few wide grip training sessions since my four months of nuthin'-but-close-grip. I'm definitely having problems keeping my back engaged, and am also using way too much shoulders at lockout. I think I just need more practice though, it will come back. We wound up throwing some weight on to see where I was, and even though I'm having a ton of tech issues with this grip right now, I actually have gained some overall strength. 135 used to be a grindy max, but it launched off my chest today, that moved like it probably could have been a triple had I tried for it. 140 was ok as a single. 145 was a fail. On both 140 and 145, I completely lost my lats just before I touched my chest, so the bar pretty much just dropped the last inch or two onto my chest before the pause, and then the bar and my back were both really loose. No bueno. On 140, I could recover. On 145, I could not, although it was surprisingly close. I think if I can get everything tight and KEEP IT THERE, I'll have a clean, paused wide grip 145 in me shortly.
Now if I can just get my competition grip back. Competition grip was running consistently 10-15 lbs over my wide grip when I was training both grips pre-injury. I can only hope that is still the case The plan for the next three or so weeks is to work both wide grip and close grip heavy, high volume and high frequency. My pec is currently only comfortable with competition grip on decline bench, so I'll work with that. I'm really really REALLY hoping that my competition grip will make a comeback on flat bench in time for my August meet, but I think I will be cutting it very close. We shall see
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06-22-2017, 01:23 PM #1208
- Join Date: Jan 2015
- Location: New York, United States
- Age: 33
- Posts: 7,607
- Rep Power: 34880
Too much planking, ew.
>.<
Boxing sounds fun though.
I see we both have a liberal interpretation of that phrase, lol.
Weighed in this morning at 181.8. That's +1.0 lbs in 8 days.
My trainer friend has been out of town on business for several weeks, is back for just a few days, and then leaves again for several more weeks.
With wide grip bench, I've only done a few wide grip training sessions since my four months of nuthin'-but-close-grip. I'm definitely having problems keeping my back engaged, and am also using way too much shoulders at lockout.
Now if I can just get my competition grip back.PRs: 95lbs/126lbs/212lbs
Next Goals: 100lbs/150lbs/215lbs
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06-22-2017, 05:13 PM #1209
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
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06-23-2017, 07:02 PM #1210
Ergh, sorry for all the drive-bys with no replies I should have some time this weekend to catch up with everyone, what a crazy frigging week it's been.
Friday 6/23 - Gym
FRONT SQUATS
work up to
5x115
5x125
5x135
3, 3, 2 x 145
-- the original plan was to work up as heavy as I could with sets of 5, but I was sweating so much the bar was sliding all over the place on the last few reps of every set. I dropped back to triples and was still fighting bar slide by the third rep. I tried chalking my shoulders and upper arms, but it didn't help much. I may try the front squat harness that's in the back room on these hot days, I don't want to lose fronts because they're really important to my programming right now, but the bar sliding when I'm sweaty is horrible to deal with.
BANDED SQUATS - light band
(5-7x) 5x 115
-- I honestly have no idea if I did 5, 6 or 7 sets. I did two extra just in case, so it was definitely at least 5. I was using a different rack than before, and figuring out band tension was super annoying, I ultimately had it looped three times over the bar itself and in the end it may have been a bit too much tension. My glutes were functioning but were moving really slowly on these, getting them faster just wasn't happening.
FROG STANCE HACK SQUATS
8x 30's
6x 35's
4x 40's
-- these went fine, but I was not feeling so good.
And I called it quits after this. The heat was getting to me today. Oddly, it wasn't as hot as on some other days, only about 80, but it was super humid like 86% humidity. I was sweating profusely, and about halfway through banded squats I started to get the feeling that I was sweating faster than I could drink in water to replace it, and started to feel like crap. On banded squats, I couldn't count sets anymore and was getting really confused. I realized it was time to wrap it up and call it a day. I downed two more bottles of water on the drive home, but it took a couple of hours to feel better. Sheesh. Bench day tomorrow.
Although on a funny note, I changed out of my sweaty clothes when I got home, but didn't hit the shower until much later. So I realized after the fact that went to the grocery store in the afternoon with sweaty rust stains from the bar all over my upper boobs, chalk smears across my shoulders and upper arms, and a bunch of bruising and red marks from my collar bone down my arms from the bar sliding. I hope I confused the hell out of anyone who saw that.
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06-24-2017, 11:50 AM #1211
Can't complain about the temperature, it was quite comfortable at the gym today. (Oh sure, it couldn't have been cooler on SQUAT day lol.)
Saturday 6/24 - Gym
CLOSE GRIP BENCH - feet up
work up to
(8x) 3x115
-- had to drop my feet to the ground for a little help on the third rep of a couple of the sets. I seemed to have some small inconsistency going on with my set-up that was making a difference in whether or not I could get all three reps with feet up, but I couldn't quite figure out what it was. It wasn't just a strength thing, as I needed help on the fourth set, but the eighth was easy.
DECLINE BENCH - competition grip
(4x) 8x 115
-- I'm not deeply attached to the number 115 today, it just happened to work out for the rep ranges I wanted on both lifts lol
OHP - strict
(3x) 8x 60
-- why is it that I could press 60 all day long, but 65 gets challenging fast. Meh.
LATERAL RAISES
(3x) 8x 20's
EZ BAR SKULLCRUSHERS - behind the head
(3x) 8x 10's
EZ BAR BICEP CURLS
(3x) 10x 15's
BENT OVER LATERAL RAISES
8x 25's
(2x) 6x 30's
DIPS - superset with leg raises
(3x) 5x BW
LEG RAISES / KNEE RAISES - alternating each rep
(3x) 10x BW
BB SHRUGS
(3x) 8x 185
Solid day today. Close grip is definitely feeling better again, I hope it's responding to my volume increase and not just the fact that I'm still bloated My bench kinda likes both of those things though
Screamer was at the gym today, but I think his days of screaming are numbered because the other guys are starting to tease him about it lol. At one point he was going RAAAHHHHRWWWW on one side of the gym, and there'd be this echo of RAAAAHHHWWWW from a couple of guys on the other side of the gym every time he did it. He started to make less noise after that happened a few times.
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06-25-2017, 12:29 PM #1212
No rest for the wicked
Sunday 6/25 - Gym
DEADLIFTS
work up to
3x245
3x260
3x275
1x285
1x290
1x295
HEX BAR DEADLIFTS - high handles
5x220
5x230
5x240
CABLE ROW
8x #8
8x #9
6x #10
WIDE GRIP LAT PULLDOWN
(3x) 8x 90
SLDL
8x165
8x175
6x185
CABLE ABDUCTORS
(3x) 6x #2
DEADLIFT HYPER
(3x) 8x 100
Ok, well. The big thing today is that my entire body was really, really crooked on everything. Every single frigging thing. No idea what was happening, but it was intensely annoying. My upper body was twisting on everything and weirdly my hips were twisting as well, I was even locking out all of my deadlifts (all three kinds of deadlifts) with one hip before the other. FML. I hit all the weights I wanted to, but crap that was more difficult and felt worse than it should have. I'll try hitting the lacrosse ball tonight and see if I've got uneven tightness on right side vs left side??? My right quad feels a little tight, but other than that I'm not really feeling anything odd. I realized I haven't remembered to do my anti-rotational work (pallof press) this past week, but I can't imagine that would have such a dramatic effect. Grrrrr.
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06-25-2017, 01:57 PM #1213
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06-25-2017, 02:04 PM #1214
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06-25-2017, 03:21 PM #1215
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
Awesome numbers on the DL!
What is with all these people doing some type of benching with their feet up? I see this all the time at the gym. People say it helps the core but I don't know, seems even more risky to tweak a shoulder/wrist because you're not solidly planted. Carry on you daredevils you.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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06-26-2017, 05:56 PM #1216
Sorry guys, I know I keep saying I'll catch up on replies and journals and then I don't. I've got my head down right now trying to figure some things out. My current job (self employed) has me working 7 days a week, but my mom's debt load that I've taken over is staggering and to keep her from losing her house in a few months, I think I need to pick up a second full-time job. I do not know how I will fit both in. My mom is not capable of getting a job herself, in fact she's barely left the house in over a month. I'm looking into my options. Nobody ever said life was easy, I'm just trying to think things through before I pull the trigger on decisions. The gym is keeping me sane though.
Monday 6/26 - Gym
WIDE GRIP BENCH
work up to
5x115
3x125
add blue slingshot
3x135
3x140
3x145
5x150
-- the weight on the bar made some guy walking past nervous as I was setting up for 140, and he said "I'm going to stand right here in case you need me". lol. I used him for a hand-off on 145 and 150, as long as he was going to be standing there anyway
remove slingshot
6x105 - trying something, never mind though
DB CHEST PRESS - close grip, military grip
8x 40's
6x 45's
4x 50's
PALLOF PRESS - monster mini band
(3x) AMRAP
ONE ARM DB CHEST PRESS
(3x) 5x 40
ROPE CABLE PRESSDOWNS
10, 8, 6
DIPS superset with leg raises
(3x) 4xBW
LEG RAISES / KNEE RAISES - alternating reps
(3x) 10xBW
Feel like I'm forgetting something. Whatever. Pretty good chest day! I need to get a squat day in either tomorrow or Wednesday, not sure which.
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06-28-2017, 12:25 PM #1217
Needed to do a combo leg / chest day to keep the frequency I want on everything.
Wednesday 6/28 - Gym
FRONT SQUATS
work up to
4x135
3,4,2,3,2,1 x 140
-- multiple times tried to adjust what I was planning on doing to match how sh*tty I was feeling, in the end I settled for 15 total reps @ 140, in whatever way I could get them. Failed on the safeties twice. This whole thing was stupid. My strength was fine, but my heart and head were not present.
LEG EXTENSIONS
(3x) 8x 45's
(ONE LEG) LYING HAMSTRING CURLS
8x 25's
8x 27.5's
6x 30's
CLOSE GRIP BENCH - feet up
(5x) 5x 110
DECLINE BENCH - competition grip
8x 115
8x 125
6x 135
DB INCLINE CHEST PRESS
(2x) 8x 25's
Life sucks. Deads tomorrow. That is all.
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06-28-2017, 12:38 PM #1218
- Join Date: Apr 2007
- Location: California, United States
- Age: 50
- Posts: 8,439
- Rep Power: 45767
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06-28-2017, 09:19 PM #1219
Oh crap, I haven't replied to people in a week? I suck Well, I was feeling really down and miserable earlier today, decided to eat extra calories at dinner in case the diet was dragging me down a bit. Felt uncomfortably full initially, but ya know what... I actually feel great now. Maybe a little diet break was in order, I've been pretty darned good about sticking to my deficit.
12!!!!!!! 6, 8 and 10 are bad enough
I put some matte black rustoleum paint on the bar, and it's holding up ok. I won't ever bother to paint the sleeves on a bar ever again though, as that came off right away from sliding plates on and off. But the rest of the bar is doing pretty good!
I'm digging the lax ball more and more, I definitely feel like I can do more targeted and effective work with it.
Ugh, yeah, that would suck. I've got some relatives in Canada who wind up in a similar situation, they don't have a/c but every once in a while it gets super hot and they're all like... oh... crap...
Haha! I don't mind benching 3x a week. Squatting 3x... eh, I could take it or leave it. I assume we're all in agreement that deadlifting 3x a week would be purely self-loathing though
Any planking is too much planking! Boxing is fun, or maybe I just have a lot of pent up aggression to get out by hitting stuff lol.
Once a week or so. I used to weigh daily, but I was getting too obsessive with the fluctuations. Like I totally understand that things move around, and I know not to take them too seriously one way or the other, but I was anyway. Derp.
I have three bench grips that I use regularly. Close grip is right around where the smooth meets the knurling, so my forearms are pretty much straight up and down. Wide grip is middle fingers on the rings, that's as wide as I'm comfortable going. What I call my competition grip is almost smack in between the other two, it seems to give me the best of both worlds and I can move the most weight with it. Unfortunately, it also seems to put the most tension on my upper pec for some reason, which is why it's been the slowest of all three to come back after my pec/shoulder injury
Exactly this! lol. Unfortunately, I suck at bench, so it's another one of those get super analytical about details in a desperate effort to get SOMETHING ANYTHING to improve things.
I'm a huge fan of feet up for close grip bench. Not necessarily for any other grip though. By completely removing my arch and any leg drive, I feel like I'm forcing my upper body to work on raw strength. Moving my grip farther out, adding an arch, adding leg drive, makes everything easier later on. That having been said, I suck at benching, so maybe don't listen to me lol.
Yeah, unfortunately the twisting was all over the place that day. Luckily it's just been that one day that it was so bad It was weird because I could also see it happening, like when I was doing SLDL in front of the mirror I could see my hips moving first one side than the other at lockout. Even on rows, my left hand was leading before my right hand. wtf lol.
Dunno about core, I guess it would though, hadn't really thought about it. I pretty much only do that close grip though. The wider your hand position, the harder it's going to be to stabilize the bar, so yeah feet up would suck for that.
Straight out like up in the air or straight out on the bench? I actually do the latter. If I bend my knees and put my feet on the bench like a normal person, my brain still wants to use leg drive and my @ss shoots three feet up in the air lol. I've seen people do legs straight up in the air, that's weirder to me lol. Side note, but if you ever want to make yourself miserable and/or fall off a bench, try floor wipers some time. They are the devil.
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06-29-2017, 08:44 AM #1220
- Join Date: Apr 2007
- Location: California, United States
- Age: 50
- Posts: 8,439
- Rep Power: 45767
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06-29-2017, 11:44 AM #1221
Yeah!! I used to really like doing close grip with a flat back/no arch. I've also done them feet up, but somehow never thought about combining the two?! Sounds awesome!
Side note, but if you ever want to make yourself miserable and/or fall off a bench, try floor wipers some time. They are the devil.
If you like to deadlift, we'll get along great!
Workout journal: http://forum.bodybuilding.com/showthread.php?t=165955841
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06-29-2017, 01:02 PM #1222
Gotcha! I just assume it looks like I've died and rigor mortis has set in
I suck at these. I've tried them a few times, and spent most of the time trying not to fall off the bench. Maybe doing them on the floor might have worked out better lol.
I guess the big test of whether that's been a good idea / bad idea for me will be when I finally dust off my competition grip again. It's either up or it's down after 4 months of almost exclusively feet up flat back close grip
Oh, you are a brave soul. I did ok with just straight up and down leg raises while holding the bar, but my life flashed in front of my eyes every time I tried to move my legs to the side lol. Maybe I should try these again, they might actually fit in to my programming right now. Crap. Why did I have to remember those
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06-29-2017, 01:12 PM #1223
- Join Date: Aug 2014
- Location: New York, United States
- Posts: 10,855
- Rep Power: 154464
Just do me a favor and be careful. Coupled flexion + rotation is the most vulnerable position for disc herniation. Also if your shoulders are retracted and depressed, that means that the top of your lumbar spine will try to be extending while the bottom is trying to flex because of what you're doing with your legs (and if your shoulders aren't tight, your shoulders won't be in a very stable or safe position). I won't go so far as to say this is an unsafe exercise, but I will go ahead and say that unless you are fairly coordinated and skilled with good shoulder and core control, it is risky.
Oh look four training weeks left, how did that happen?Olympus Labs Representative
Olympus Lyfestyle: https://www.bodybuilding.com/store/olympus-lyfestyle.html
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06-29-2017, 01:25 PM #1224
Thursday 6/29 - Gym
DEADLIFTS
work up to
3x250
3x265
3x280
1x290
1x295
1x300
--hmmmm. So I'm at an awkward in-between stage where the cues I've been using the last few weeks aren't quite working right, and my old cues aren't quite working right either. This happens all the time with my deadlift when I gain or lose weight. I've been tucking my butt under for the last month or so and it was working great, but I need to back off on that because suddenly it's overkill and it's rounding my lower back. I was able to stand a little closer to the bar today, which is good. Mostly I was just struggling with how to position my lower back / hips / glutes. The weights moved fine and my strength was good, but it did feel rough off the ground. Hopefully in another couple of pounds or another couple of weeks, I'll level out and find a new normal.
SLDL - full re-set off floor @ rep
10x165
8x175
6x165
-- I got excused from hex bar deads today because there's only one bar and it was in use. Darn
WIDE GRIP LAT PULLDOWNS
10, 8, 6
SEATED CABLE ROWS
8x #9
(2x) 6x #10
CABLE ABDUCTION
CABLE WOOD CHOPPERS LOW TO HIGH
CABLE WOOD CHOPPERS HIGH TO LOW
-- ok yeah, wood choppers. So last month I introduced anti-rotational work into my program to try to deal with the upper body twisting I've been experiencing. And I feel like it's helped... but only a little. So I'm going to try adding in rotational work as well. I think it's one thing to reinforce anti-rotation, but if I'm stronger turning in one direction than the other, it might not be a bad idea to treat it as an imbalance and try to even that out on both sides. I think??? Anyway, today I tried wood choppers and rotational deadlifts. Not bad. I'll likely continue with both for a while and see what happens.
ROTATIONAL DEADLIFTS
6x 75
(2x) 6x 95
I actually kind of liked these. I was using a 5' bar, and should be able to put the 45 lb plates on next time so at least I won't have to pull from a deficit. I'm definitely noticing that pulling from the right is weaker on these, and interestingly enough it's hitting a part of my lower back / glute on the left that has been a weak spot previously (and has been injured previously). So I will proceed with caution, but I'm *hoping* this may be an effective way to bring up that area.
DEADLIFT HYPERS
(3x) 6x 105
Dat's it. Wide grip bench tomorrow!
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06-29-2017, 01:28 PM #1225
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06-29-2017, 01:35 PM #1226
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06-29-2017, 01:47 PM #1227
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06-29-2017, 05:24 PM #1228
LOL, yeah that's ok. There's only a few people who know it's my bar and it's out on the floor for everyone to use, so no biggie. Didn't particularly want to use it today anyway. I should pay people to occupy that bar on every deadlift day
Googling IAP...
Innovation Accelerator Program
Islamic Association of Palestine
International Association of Prosecutors
In-App Purchase
Instrument Approach Procedure
Index of Air Purity
Independent Activities Period
International Association of Penturners
International Academy of Pathologists
Oh cripes, I give up. However, I will be sure to keep my IAP up. How about I just keep everything up to be safe.
Well I'll be in next week, and I expect there are probably some bills ready from the 8,712 emergency visits I had before my last meet. So that should cover your entry fee right there lol
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06-29-2017, 05:26 PM #1229
- Join Date: Aug 2014
- Location: New York, United States
- Posts: 10,855
- Rep Power: 154464
IAP = intra-abdominal pressure. There's a very good chance that's not a standard abbreviation and that I made it up haha.
But do keep up the International Association of Penturners too. That sounds very important.Olympus Labs Representative
Olympus Lyfestyle: https://www.bodybuilding.com/store/olympus-lyfestyle.html
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06-29-2017, 05:36 PM #1230
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