I think that I'll start these 1X per week. I will say that when I did do them, my knees felt BETTER. Rightly or wrongly, I attributed it to the increased range of motion that the sprinting gave me over the smaller ROM with walking and biking. Front squats provide plenty of ROM but for a very small number of reps.
And your 295x3 backsquats if very impressive. Probably calculates to a 1RM that's 2*BW!
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Thread: Heisman's log
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08-10-2017, 07:44 AM #181
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,316
- Rep Power: 121557
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08-10-2017, 05:17 PM #182
Yeah, if they make your knees feel better then do them for sure.
My all time best squat was a low bar full squat of 385x1 at ~170 pounds. This was in 2007 or 2008. Then in 2008 I tore the lateral meniscus in my right knee and stopped squatting for a few years as an orthopedist told me it wasn't safe. Then I started squatting again seriously a couple of years ago. This is why my right knee flares up all the time. If I can a solid stretch of training in I should get way beyond 2x bodyweight as I only weigh ~156 pounds now and I could definitely have done 315x1 yesterday without issue. I am squatting high bar so that holds me back relative to before.
Anyways, nice workout today after a long day of more lectures at work:
Incline dumbbell bench press:
warmup
75x8
75x5
70x6
70x5
65x5
Weighted dips:
warmup
BW+90x4
BW+90x3
BW+70x5
BW+70x4
BW+45x6
Hammer grip machine shoulder press:
warmup
130x4
130x3
130x3
100x6
Tricep overhead extensions/pushdowns:
45x12/3
45x11/3
45x10/3
Lateral raises:
25x12
25x10
25x8
Everything felt good.
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08-11-2017, 06:36 PM #183
Had a bit of a late day in clinic but still managed to get to the gym with a reasonable amount of energy:
Weighted pullups:
warmup
BW+70x8
BW+70x5
BW+45x7
BW+45x6
BW+45x6
BWx12
Seated rows:
warmup
180x8
180x6
170x10
170x8
170x8
High bar rows:
warmup
160x10
140x12
140x10
140x8
120x12
Biceps:
3 sets of things
Happy with this. I think I will stay at BW+70 next time and see if I can do more.
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08-12-2017, 07:24 AM #184
Squatted today:
Back squats:
warmup
295x1 - felt a bit heavy and I leaned forward a bit so called it here
Front squats (very deep):
135x3
185x3
205x3
225x3
245x1 - had a bit of the same knee pain
I think I let the bar get a bit forward and that contributed to my right knee pain. I was going very deep so it's not the depth. This is good to know. I'm gonna take a squat session off to let my knee fully heal and then get back at it after that.
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08-12-2017, 05:32 PM #185
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,316
- Rep Power: 121557
Do these seem to be equally taxing to your aerobic system (for want of a better term) given an equally hard effort . . . say both @ RPE9 or so? I haven't back squatted in a while, so my memory may not be too accurate, but I'm so out of breath after a hard set of front squats that it's almost hard to talk. And for added effect superset front squats with chins
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08-13-2017, 08:04 AM #186
Front squats take more out of me as it's harder for me to take a full breath (when I go heavy anyway).
Lifted today:
Incline dumbbell bench press:
warmup
75x7
75x5
75x4
75x4
75x3
Warmups felt heavy; I needed one more day off. I will take a day off prior to my next session. Nonetheless, the sets felt good.
Weighted dips:
warmup
BW+90x4
BW+90x3
BW+90x3
BW+90x3
BW+90x2
Hammer grip machine shoulder press:
warmup
130x5
130x3
100x7
70x10
Lateral raises:
30x6
30x5
30x5
Tricep overhead extensions/pushdowns:
warmup
50x10/3
50x7/4
50x6/3
I also got somewhat sleepy during this session which is weird for me especially as I slept a full 7 hours last night. Nonetheless, things felt good. With one more day off prior to my next session I expect I will be quite a bit stronger after this.
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08-13-2017, 05:08 PM #187
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08-15-2017, 04:11 PM #188
I don't care (wasn't even my thread). I never understood the logic of how threads do or do not get closed. For example, frequently if a teenager posts a thread about cutting it gets closed. Yet, a quick glance at the teen bodybuilding section shows many threads with discussion of topics that shouldn't be talked about by teens at all but those threads aren't closed. I feel people will get better advice in this section probably, but not my problem.
Anyways, after the extra day of rest I had a great session today:
Weighted pullups:
warmup
BW+70x10 (the last rep was borderline but I think I barely got it)
BW+70x5
BW+45x7
BW+45x7
BW+45x5
BW+25x8
BW+25x6
BW+25x5
BWx10
Seated rows:
warmup
180x6
170x8
160x12
High bar rows:
warmup
160x6
140x8
120x10
Low pulley curls/dumbbell curls:
35x4/45x3
30x5/40x3
Hammer curls:
30x10
Overall a very nice session. My lats and biceps felt a bit pumped after the first set of pullups. I'm progressing nicely.
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08-16-2017, 04:44 PM #189
Had a nice workout today:
Back squats with 3 second pauses:
warmup
275x3 - this felt good
Front squats with 3 second pauses:
135x3
185x2
225x1
245x1
265x1 - back felt tight due to fatigue from yesterday's workout
275x1 - back felt tight on this one too
One-legged leg extensions:
warmup
170x3x6
Assisted glute ham raises:
3x12
I said I would take a session off of squatting but clearly I didn't. I actually was jumping a bit this morning and felt a slight twinge in my right knee but then I did elliptical (only 6.5 minutes at an intense setting) and that felt fine, so this evening I went for it and decided to do paused squats as that keeps my form more "perfect". It clearly worked, and 275x3 on the paused back squats and 275x1 on the front squats are not far off my all time bests so I'm pretty happy about this. The leg extensions were fine. The first set of GHRs I really felt pulling on my hamstrings (specifically the right one) and was a bit concern I would injure myself if I kept pushing through it but I got through that set and the next two sets were more normal for me. All in all a nice session.
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08-17-2017, 04:23 PM #190
Bad workout today:
Incline dumbbell bench press:
warmup
75x7
Weighted dips:
warmup
BW+115x1
BW+135x0.5
That's it. I had hoped to get to the gym at 5:00pm. Due to a clinic mishap (not my fault) and then terrible traffic, I did not get to the gym until 6:15pm, by which time I had no energy and was incredibly frustrated. First set of benching didn't go well (although the first rep went up really quickly), and then the BW+115 was solid but difficult so I figured I wouldn't get BW+135 as that is my all time PR and I stalled half way up. Just an irritating late afternoon that led to this.
Tomorrow I have to cover an inpatient service for 1 day which is understandable but also irritating as I have to learn all the patients tonight, care for them tomorrow, and then not do anything for them again, so it's a decent amount of prep work for only 1 day of actual patient care.
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08-18-2017, 06:11 AM #191
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08-18-2017, 08:06 PM #192
I do not and don't plan to. What I need to do is keep some additional snack food with me at all time.
Anyways, I didn't get out of work until 7:45pm today, but as the day progressed I expected that and ate more accordingly. Then I had a nice session:
Weighted pullups:
warmup
BW+90 x 6/4/3/3/3
BW+70 x 6/4/3
BW+45 x 7
Seated rows:
warmup
200x4
190x6
180x6
Biceps:
4 sets of various things
The pullups felt good. I'm content with 6 on the first set of 90, hopefully I can get 7+ next time. By the end of the rows my shoulders were feeling it so I stopped there.
I plan to do legs tomorrow. I have tomorrow off so hopefully I can sleep in a bit and then have a great workout.
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08-19-2017, 04:33 AM #193
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,316
- Rep Power: 121557
Not sure what you're thinking of here, but I would think that a sleeve of peanuts would probably be okay if left in your car. Trail mix with raisins and chocolate would provide more carbs, but the chocolate wouldn't fare well in the heat
My absolute "go to" snack is sunflower seeds in the shell. It provides me with 30 minutes of "snacking" (and 5g of protein & 15g of good fat) while satisfying me. WikiHow says "sunflower seeds are particularly efficacious in keeping the cholesterol levels down."
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08-19-2017, 08:48 AM #194
I was actually thinking more of just buying some granola bars or other bar type thing; I don't think heat will impact those a ton. I've never actually tried sunflower seeds. My cholesterol levels are great so that's not a concern.
After my workout late yesterday evening, I couldn't sleep easily, so I didn't go to sleep until 2:00am and then I woke up at 7:30am so not great but I went to the gym and had a nice squat session anyone:
Back squats with 3 second pauses:
warmup
285x3
That's a 10 pound PR. I was leaning a forward a bit on the 2nd and 3rd rep but I was plenty deep and they still felt good. Legs were quite fatigued after this single set
Front squats with 3 second pauses:
warmup
285x1
I think this is 10 pounds off my all time max. This felt very solid; I definitely had at least 295 in me with good form. I find it so interesting that standing with 285 in a front squat position feels so much heavier than with a back squat position for me.
Leg press:
warmup
Stopped while warming up as I started getting that same knee pain again but this time in my left knee, which is intriguing.
Dumbbell step ups:
20s x 5
30s x 5
40s x 5
50s x 5
60s x 5
These felt great; I used essentially a 19" box for these so I start from a position where I would be right below parallel.
Assisted glute ham raises:
1x10
These felt straining moreso than I would like so stopped here.
Overall, very happy with the squats. When I stop progressing like this I'll start incorporating more volume.
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08-20-2017, 07:45 AM #195
Nice workout this morning:
Incline dumbbell bench press:
warmup
75x9
75x5
75x5
75x4
75x3
70x5
65x6
60x7
Weighted dips:
warmup
BW+90x4
BW+70x4
BW+45x6
BW+25x7
BWx10
Hammer grip machine shoulder press:
warmup
140x3
130x3
120x4
110x4
100x4
Lateral raises:
30x6
Tricep overhead extensions/pushdowns:
2 sets of some weight
Overall things felt good. I altered my form a bit on the presses halfway through this to good effect; I focused more on driving my upper traps into the bench and this gave me a much more stable platform to press from. I'll make sure to do this on my first set next session.
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08-22-2017, 03:46 PM #196
I didn't lift yesterday because I was on call such that if someone had to call off sick I would have gone in. I didn't get called in but I didn't want to take the risk of getting called in while at the gym so I took the day off.
Lifted today:
Weighted pullups:
warmup
BW+135x1
BW+90x7
BW+70x5
BW+45x6
BW+25x11
Stopped there. I had no energy. Warmups felt ok but I was even low on energy when warming up. I'm not sure why. I did undergo Nexplanon training in the afternoon (I can insert them now) which involved sitting through a rather long presentation so maybe that had something to do with it. The BW+135 felt ok but was difficult. The BW+90x7 felt good and was one rep more than the last time I did them. I got 11 with BW+25 mainly because I had a nice groove going; I am able to stay in one groove with that weight but it's harder for me to stay in one path with heavier weight. I need to focus on this more.
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08-23-2017, 04:17 PM #197
Wanted to squat today but all the racks were taken so I benched:
Incline dumbbell bench press:
warmup
75x8
75x6
75x4
I'm done doing this higher rep stuff. Not progressing at all, but the first couple of reps did feel easier than previously (so maybe I am progressing kind of?). Going up to 80 pounds next session.
Weighted dips:
warmup
BW+135x1
BW+90x4
BW+70x5
BW+45x7
The BW+135x1 ties a PR and I had a bit more in me. I guess the benching has paid off some as I shouldn't be getting stronger on these as I haven't focused on them as much and I did this after 3 sets of benching today. I may go for a PR on these soon.
Hammer grip shoulder press:
warmup
170x1
That's a PR. Felt it a tad bit in my right elbow so I called it there.
Despite the disappointing first set I'm happy with the dips. Squats tomorrow if I feel like going to the gym (I'll be in a clinical setting far away prior to when I would normally drive to the gym), otherwise on Friday. May deadlift instead as my body is itching to deadlift again.
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08-24-2017, 07:25 AM #198
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,316
- Rep Power: 121557
Our pressing strength is similar, but I weigh a little more (~167 or so). But I'm amazed that you can wrestle these weights into position. I showed a photo of my homemade powerhooks, and even with them, getting the 80's into and then off the bar is a real chore. Getting these same 80's into position from the floor would be nearly impossible for me and could cause me some lowback issues.
Great job.
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08-24-2017, 03:57 PM #199
Yeah, perhaps as I go heavier I will ask someone to spot me on the first rep at some point to see how much of a difference it makes for me. The heavier I go the more significant the effect will be.
Anyways, was in clinic today and the last patient was scheduled for 4:30pm but didn't show up, so I stayed until 5:00pm for nothing. Then I got to the gym and wanted to squat but the racks were taken again (a couple are briefly out of commission, otherwise this wouldn't be an issue), but I waited it out and squatted:
Back squats with 3 second pauses:
warmup
295x3
That's a 10 pound PR from last session. Felt hard but good.
Front squats with 3 second pauses:
warmup
295x1
That ties my all time paused front squat PR. It strained the back of my neck/traps a bit implying it was pulling me forward and I was wrestling it back, but it was deep and solidly paused and I'm happy with it.
I called it there because I was happy with this and had no knee pain at all and wanted to end on that good note.
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08-25-2017, 06:21 PM #200
My eating schedule was off today and I got to the gym a bit late but it is what it is.
Weighted pullups:
warmup
BW+145 x 0.75
BW+90x2x5
BW+70x5
Seated rows:
warmup
240x1
200x8
180x10
Biceps:
2 sets of low pulley curls/dumbbell curls
I'm starting to think I do better off with 3 days rest between sessions than 2. I'm going to go back to doing a more traditional set/rep scheme. Next time I think I'll go for BW+90x8x3.
I'm about to switch to a much more intense rotation (heme/onc) so I'll be posting less but hopefully still getting my sessions in.
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08-25-2017, 06:59 PM #201
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,316
- Rep Power: 121557
Great job!!!
Does onc refer to oncology? My RN wife worked oncology for her first 10 years after graduating, and since then has diagnosed herself, me, and both children with untold cancers and other maladies. Do med schools provide a psych class or two to enable you to (hopefully) deal with or handle the stress of being a doctor?
Her solution was a 3 month break before returning to a general "med/surg" floor (and zoloft )
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08-26-2017, 11:01 AM #202
Yeah, oncology. No real psych stuff provided in med school for that purpose. We talk about the stress and know that we should come forward when facing it, and we talk about physician burnout all the time, as well as how >400 physicians commit suicide yearly, but most people just get through it and don't do anything about stress.
Anyways, lifted today:
Incline dumbbell bench press:
warmup
80x5
80x5
80x5
80x4
80x3
Weight dips:
warmup
BW+90x5
BW+90x2
BW+45x5
Hammer grip machine shoulder press:
warmup
150x2
Called it there. Everything felt good. I'll either stick with the 80s next time or go up to 85s, but I'll probably stick with the 80s.
I'm taking tomorrow off to read up more on hem/onc stuff so I'm better prepared.
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08-28-2017, 04:40 PM #203
Squatted today:
Back squats with 3 second pauses:
warmup
305x3
This is a 10 pound PR and felt good but heavy and drained me a ton.
Front squats with 3 second pauses:
warmup
255x1
Felt heavier than it should have so I stopped here.
Leg press:
warmup
340x5
These felt good.
Assisted glute ham raises:
2x12
These felt good.
One-legged leg extensions:
warmup
170x7
These felt good.
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08-29-2017, 04:29 PM #204
Nice workout today:
Weighted pullups:
warmup
BW+90x8x3 (I paused for 1 second between each rep)
BW+70x4
BW+45x6
BW+25x8
BWx8
Seated rows:
warmup
200 x 5 x 5
Low pulley curls/dumbbell curls:
30x6/40x4
25x9/35x4
20x7/30x4
Hammer curls:
25x10
Overall a good session. Next time I'll go up to BW+100 and try to do the same or close to it.
Also, Payton1221, your PMs are full, lol. My response was "Thanks for the kind words. I like that philosophy; I actually think I'll share that with patients/families as a coping mechanism."Last edited by Heisman2; 08-29-2017 at 05:15 PM.
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08-30-2017, 06:31 AM #205
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,316
- Rep Power: 121557
I checked emails this morning and found two notifications to that effect.
You're welcome, and like I wrote, I find that to be powerful IF you can truly make the new association. For someone dealing with a death or perhaps a "new normal" (e.g., loss of limb, debilitating disease), there's obviously going to be a somewhat lengthy period of mourning, anger, whatever, but for a person to truly move on and deal with things in a healthier/non-bitter way, then the meaning must be changed.
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08-30-2017, 07:31 PM #206
Long day at work today so I only got in a quick session:
Incline dumbbell bench press:
warmup
80x6
80x4
Weighted dips:
warmup
BW+115x2
BW+90x4
Hammer grip machine shoulder press:
warmup
160x1
Called it there, went home, and did 30 minutes on the elliptical because I didn't get a chance to do it this morning. Pretty crazy day at work that resulted in me staying later than I wanted but things turned out ok and I learned a lot so it's all good.
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09-01-2017, 06:05 PM #207
Had another long day at work (several in a row). Got stuck 2 hours late as I had to transfer someone to the ICU. Went to the gym and warmed up to 285 x 1 on squats and called it there. My body was aching, I felt my lower back rounding at the bottom, and I could tell this wasn't going to be a good day to try to push through. I'm also quite sleep deprived. I'm working this weekend but will get Monday off.
I still plan to do pullups tomorrow, but if I'm stuck late I will not. We'll see.
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09-02-2017, 07:35 AM #208
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09-02-2017, 05:23 PM #209
I actually caused some damage to a doorframe with one of those once in college. Bodyweight pullups simply aren't challenging enough to be useful for me. But I did get in a nice pullup workout today because I got out on time and everything went pretty smoothly today:
Weighted pullups:
warmup
BW+100 x 8 x 3
This was difficult and strained my elbows a bit on the latter sets but I got every rep. On the first 4 sets I could have done at least 1 additional rep. I was done after this; I tried to do seated rows and I was too fatigued from the pullups for this to be useful. I'll see what I can do with BW+110 next time.
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09-03-2017, 06:40 PM #210
Another nice session today:
Incline dumbbell bench press:
warmup
80x7
80x4
70x? (I think 6)
60x8
60x7
Weighted dips:
warmup
BW+90x3
BW+90x3
BW+90x2
BW+45x7
BW+25x9
Hammer grip machine shoulder press:
warmup
140x3
120x4
100x6
80x8
60x10
Tricep overhead extensions/pushdowns:
warmup
50x8/4
50x6/3
Lateral raises:
35x1/30x3
Everything felt decent; my elbows were flaring up on me when going heavy on the dips likely due to what I put them through yesterday. Next time I'll bench the 85s.
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