Clockin' In

[fittofattofit]

Met with the trainer...I squatted, he stretched me, I squatted, he critiqued me, I squatted, he asked questions, I squatted , he recommended some corrective exercise, I squatted, he talked about rep and set balance ( quads vs hammies)..

In the end: Hip , ankle,hammie mobility or lack thereof is pushing me onto my toes, said the reason I can squat as much paused as a regular rep is because the pause allows me to re-set and correct my positioning ( mobility)..he said we fix the mobility and the normal rep should move up considerably ( so he got my attention)..Wants me to add in single leg squat ( pistol), single leg RDL, Hammie curls , said my quads are over powering my hammies..I said what quads? I have chicken legs..did some squatting with kettlebells hung from the bar...that was interesting when you unrack and things start gyrating..after a few weeks of single leg stuff he wants to squat against bands, said to help me get more explosive out the hole. he said I am too slow..

I need to concentrate on chest up and knees out..

..It was different in my gym I'm forced to face a mirror when I squat at this place I'm looking at a wall which I loved. I takes the visual out and makes me "feel" the movement. Its what helped my DL a few years ago when I started facing away from the mirror and looked into the gym..wish I had that option with squats.

Sorry for the rambling post

After an hour I was beat...it was very interesting to me and I feel I came away with good advice..So next week more of the same, plus he wants to check my DL.

That's great! That's all the stuff that my trainer had me work through them I started with him 5 years ago .... took a long time to correct bad habits and I still have a way to go. I think single leg work was the key for me .... when you start to do that you become very aware very quickly of how much you rotate on your hip to one side or how much tilt there is in your pelvis. Same deal for me with going slow and pausing ... I had no speed out of the hole. C test up, knees out, weighty through the heels is the key for me. Sounds to me like you've found a good trainer!

Keen to see what his tips are about the deads now

And so strong on the paused bench and floor presses today

[SixTribes]

Fit- Oh man, did some single leg RDLs as per the trainer. I look like drunken sailor on shore leave..about as stable as toothpicks in the wind.

Trap Bar 5x315, 3x360, 7x410 ( RepPR +4) RPE 8.5
Single leg RDL 3x8 wobbly
single leg seated hammie curl 3x10

That was it, damn gym opened at 5:05...but a nice morning on the trap bar nonetheless.

[RT1957]

Strong push day ST...good you got some eyes on you and got some good suggestions moving forward....it takes some of that extra stuff we don't like to do to make our squats more efficient. The days I don't do my Hip circle warmups I have a harder time with depth and over all form. It wakes up those muscles I need to get into position...

[SixTribes]

RT- no truer words have spoken on the internet.." it takes some extra stuff we don't like to do" Appreciate you


OHP 5x145, 3x165, 1x185, 1x190 ( PR +5lbs)
Z press 3x8x105
straight arm pulldowns 5x10
single arm DB OH ext 2x12
cable lateral 2x10
scrape curl 2x8

Psyched about the OHP.. but need to re-set my training max down about 20lbs and start down the runway again..want to build the base with more reps in the 140-160lb range

[fittofattofit]

Fit- Oh man, did some single leg RDLs as per the trainer. I look like drunken sailor on shore leave..about as stable as toothpicks in the wind.

Trap Bar 5x315, 3x360, 7x410 ( RepPR +4) RPE 8.5
Single leg RDL 3x8 wobbly
single leg seated hammie curl 3x10

That was it, damn gym opened at 5:05...but a nice morning on the trap bar nonetheless.

Yeah, the single leg RDLs shake your confidence in yourself!
Awesome trap bar deads for 7 reps and big congrats on that OHP PR!

[SixTribes]

Thanks FIt...yeah and the single leg squats to bench aren't much better !!

Incline Tmill 10 min
Stat Bike Intervals 11 ( 20 sec sprint, 40 sec cruise)

Circus 2x

Pallof Press 3 side
Abductor Mach 5 with 5 count hold
Hip Ext Mach 10
Plank 1 min
Bird dogs 5 side
Push ups 10
Low to high cable chops 8
face pulls 8
OH cable ext 8


Just not enough time with he gym opening later. only got 2 circus acts in

[raynerd]

Wow some huge PR's with that trap bar 7 and the hyoooge OHP of 190 Strong work buddy!!

[TM79]

Killing it in here my friend. That was an interesting read about the trainer and his comments about your squat. You have chicken legs? Wow, that just ruined the mental image I had of you... I think I suffer from a lot of the same issues. The stupid hamstring curl machine in the gym (and the cold weather) are about the only reasons I want to join a gym again. I feel like if I could get my hammies stronger then the squats would follow. Looking very strong on all sessions as usual. Keep up the great work!

[SixTribes]

Raynerd- Thanks man, Ive got to get over to your journal I am so far behind with everyone

TM- I actually don't have chicken legs, I just say hat to protect my ego...they are actually more like sparrow legs !

[RT1957]

190 OHP is might impressive at your BW ST....seems like chicken legs is a disease of us seasoned people......Learning to sit down again...fun huh!! .....

[SixTribes]

Thanks RT, yeah so what did I do today you ask..I learned how to sit down.or at least tried to!..hahaha..

Just came from the trainer..more squats, a whole lotta mobility stuff, TRX stuff,.. I need to stretch my upper a lot more to make it easier to get into proper position on both squats and deads..did rack pulls, deads from the floor..he videod me..man was it ugly !! need to get my chest up more, I'm too far forward and then my hips leave early...basically I need a complete overall..but that's why I'm there. need to pull through my heels more, the chest thing puts me on my toes and then all hell breaks loose..it was 1 hour of virtually no break..you know like fit and TM do every workout !

I'm ready for a beer and a nap. going to be in the mid 40's today.. So I'll clean my car, sipping on a frosty , listening to some blues and appreciating life!

[SixTribes]

Paused BP 5x195, 3x225, 6x250 ( +1rep PR) RPW 8.5, 2x265, 1x275
Pendlay rows 5x135, 165,185, 4x205
Floor Press 6x225, 5x245, 3x255
Standing single arm row 2x10side
Seated straight bar cable row w/4count hold 6x80, 6x100
Incline Paused 12x135, 5x175, 3x205, 1x215
cable curl 2x8
Scrape Curl 1x10

I can definitely get 7 reps @250 if I have a spotter.. Added some overall volume as I go into deload this week where I'll work he cues he trainer has me doing. Overall a decent day

[SixTribes]

Deload

Squat 4x5x175, 2x225. working on the cues from the trainer..chest up , knees out, heels
Single leg hammie curl 5x10
single leg squat to bench 4x5side


just Clockin' In

[TM79]

Good job the last few sessions ST. Sounds like you and I have the same issues with squat. I am famous for my butt leaving early. I attribute it to weak hamstrings and plan to start working on those more. Congrats on that paused bench PR the other day too! I like the sound of your Saturday afternoon. Sipping on a cold one and cleaning the car while listening to the blues. Random: two weeks ago a Stevie Ray Vaughan video came across my youtube feed. I clicked on it ("Tin Pan Alley" from Montreaux Festival 1985) and have been hooked on it ever since. I wish that guy was still around. He was so freakin good...

[SixTribes]

TM- Stevie was awesome..got a sound out of that guitar like nothing else..

Incline Tmill 10 min
Stat Bike 10 intervals 20 sec sprint, 40 sec cruise

Circus 3x no rest

Abductor Mach 5 with 5 count hold
side cable chops 8 side
facepulls 8
Oh ext 8
Hip ext mach 8
side plank 30 sec ea
bird dogs 10
Preacher curl mach 10

done...good for the heart

[RT1957]

Moving some good weight and learning to sit down again....strong work ST

[raynerd]

Strong benching ST, beauty rep PR at 250 with one more in the tank!!

[SixTribes]

Thanks RT and Raynerd!

Deload

Z press 8x95, 6x115, 4x135, 3x140, 2x145, 2x150, 1x155
db lateral 3x8
Cable lying rev fly ( no idea what its really called but hit rear delts) 3x10
straight arm pulldown 4x10

[SixTribes]

Yesterday

Trap Bar 2x3x135, 3x225, 3x315, 2x375, 1x420, 1x450, 1x460 (PR)

That’s it, packed up and walked out…

Today

Trainer squats, tons of mobility and hammie drills..doing better with squat form..had some extra time so we hit da bench and did bench against bands and than touch and go bench ...really liked the banded benching, different stimulus..plus I got high marks for my bench form!! always good for my fragile ego..

[fittofattofit]

Thanks RT, yeah so what did I do today you ask..I learned how to sit down.or at least tried to!..hahaha..

Just came from the trainer..more squats, a whole lotta mobility stuff, TRX stuff,.. I need to stretch my upper a lot more to make it easier to get into proper position on both squats and deads..did rack pulls, deads from the floor..he videod me..man was it ugly !! need to get my chest up more, I'm too far forward and then my hips leave early...basically I need a complete overall..but that's why I'm there. need to pull through my heels more, the chest thing puts me on my toes and then all hell breaks loose..it was 1 hour of virtually no break..you know like fit and TM do every workout !

You've got a good trainer ... so nice when he's smart enough to bring you back to basics and correct bad habits. Having someone wth a good eye and experience is why even professional sportsmen at the top of their game like Federer still has a coach
Ha ... that hard training has certainly made me fitter and more athletic but I've still only got half your bench and pulling strength

Paused BP 5x195, 3x225, 6x250 ( +1rep PR) RPW 8.5, 2x265, 1x275

I can definitely get 7 reps @250 if I have a spotter.. Added some overall volume as I go into deload this week where I'll work he cues he trainer has me doing. Overall a decent day

Really strong pressing for a nice paused BP PR and strong on those floor presses

Deload

Squat 4x5x175, 2x225. working on the cues from the trainer..chest up , knees out, heels

just Clockin' In

Still a very solid weight to be doing your 'form' work

Yesterday

Trap Bar 2x3x135, 3x225, 3x315, 2x375, 1x420, 1x450, 1x460 (PR)

Today

Trainer squats, tons of mobility and hammie drills..doing better with squat form..had some extra time so we hit da bench and did bench against bands and than touch and go bench ...really liked the banded benching, different stimulus..plus I got high marks for my bench form!! always good for my fragile ego..

Massive pull .... so jealous!
And nice to get full marks for the benching

[SixTribes]

Thanks Fit, appreciate you!

So I did some pressing yesterday with the trainer..I went to the gym this AM to see if it would have a negative effect if I pressed again

Paused BP 5x135, 4x185, 3x225, 1x250, 265,270,275, 280 ( =PR) I can definitely rock 290. the 280 was easy fast..Guy I had spot said easy double..

Chins and pullups various 5,5,5,5,4,5,6,5

Seated OHP pin press 5x95,115,125, 3x135 think I like Z press better but its a good change so I think I'll sprinkle these in

Incline DB curl drop set 8x30, 3x25,3x20,3x15 did that twice...done

I'm going to try and start doing a video now and again..The trainer had me download an App called the coaches eye so I could send him stuff and he can help during the week..no one laugh, I'm sensitive !

[raynerd]

Strong 280 PR!! Sounds like a bunch more in the tank. Would love to see some vids buddy!

[TM79]

Congrats on that Trap Bar PR and then a massive Bench PR! Excellent work! Glad to hear that the squat form is improving. Bring on the vids!

[RT1957]

Nice PR ST!!!...you move some serious weight for your BW!!

[SixTribes]

Thanks guys, appreciate all of you..

gym opened at 5 AM.. I got there at 4:30 .....damn

warmup Snatch grip DL 3x3x185

Squat 5x185, 5x202, 5x225, 3x245, 2x255, 1x265 1x275 paused. 3x3x225, 3x5x135
just working on cues from the trainer

Box jumps 10x5
single leg squat to bench 5x5

275 paused was my best rep of the day…lots to do… that was it..losing that 1/2 hour kills me.. most of this was done as supersets or little rest..

[SixTribes]

warm up Meadows rows 10x25, 8x50,8x75

Paused BP 5x180, 5x205, 9x235,3x255, 5x1x265
straight bar seated cable row 10x90,100,110,120
single straight arm pushdown 3x8
floor press 6x225,235

not a lot of pop today more or less grinded through it...strength was ok just no pop...

[TM79]

My Lord, he did box jumps... OK, time for me to pack it up and head out of here.

[raynerd]

Ton of squat volume 6T! Those reps add up. Strong benching as per usual!

[fittofattofit]

So I did some pressing yesterday with the trainer..I went to the gym this AM to see if it would have a negative effect if I pressed again

Paused BP 5x135, 4x185, 3x225, 1x250, 265,270,275, 280 ( =PR) I can definitely rock 290. the 280 was easy fast..Guy I had spot said easy double..

I'm going to try and start doing a video now and again..The trainer had me download an App called the coaches eye so I could send him stuff and he can help during the week..no one laugh, I'm sensitive !

Dayumm ... that's some awesome pressing for a paused bench rep @ 280.
Always keen to see some vids ... want to see some sh!t heavy Zerchers

Box jumps 10x5

275 paused was my best rep of the day…lots to do… that was it..losing that 1/2 hour kills me.. most of this was done as supersets or little rest..

Strong paused squat at 275 but I'm with Trent .... doing box jumps is alpha

warm up Meadows rows 10x25, 8x50,8x75

Paused BP 5x180, 5x205, 9x235,3x255, 5x1x265
straight bar seated cable row 10x90,100,110,120
single straight arm pushdown 3x8
floor press 6x225,235

not a lot of pop today more or less grinded through it...strength was ok just no pop...

No 'pop' but benches 235 x 9 with pauses ...

[SixTribes]

TM_ Im not leaving all the sexy to you and Fit
Raynerd- Thanks brother, the work with he trainer is helping
Fit- I gotta work n the video thing, and thanks.. pressing is my Metcon !!!

Trainer today, banded squats and deadlifts, snatch grip..holy cow..it was awesome..I wasn't but it was fun to change it up like that..lots of cueing work..My biggest take away so far is that I'm a lazy lifter..getting tight , pulling the chest through in DL set up and so on,,sometimes I'm spot on and sometimes I get lazy and get to a "comfortable" spot..but I'm learning.. so after an hour of torture ( lots of single leg RDL stuff in between sets) I went to the gym to see what would happen

Trap bar 4x410, 3x410, 3x410 banded 1/4 inch band +230lbs 2x5 1x8 very cool, then I noticed my band was ripping...no mas!
Fat Bar CGBP 5x240, 3x250, 260, 270 really happy this could have been 5 ...



nowI'm toast