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12-31-2012, 06:17 PM
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#1
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Disgustipated
Join Date: Apr 2007
Location: The Big Apple
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Harry's Log
Figured I might as well start.
Current Stats:
5'9"
185#
~17% bf. Somewhere sub 20%, but not by much. Doesn't matter, I'm pudgy.
Current PRs:
Squat 345x1
Bench 190x1
Deadlift 355 6x2
Goals/Plan for the year:
Short term goals of 405/225/450, year long goal of 1200+ total. Current plan is to keep slowly bulking until March, then take a few weeks to cut to sub 15% bf. Then onwards and upwards.
Today's workout:
12/31/12
A2
Bench 190x1 Pre
DB inc 70sx9
60x8,6
50s 2x5
Pec Deck 80# 4x15
Standing Calves 135x20,60x20
DB Press 50sx9
42.5x6
32.5x7,6,5
rear delt on pec deck 50# 5x12
BW Dipsx10, 3x5
Rope Tri pushdown 30# 5x12
ab wheel from knees 3x6
fluid rower 4 intervals 20s High/40s Low
__________________
This is necessary. Life feeds on life
feeds on life feeds on life
Last edited by hsilman : 02-07-2013 at 08:39 PM.
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12-31-2012, 08:19 PM
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#2
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Staring pic?
Strong squat Harry. Did you ever figure out the reason for your lagging bench? I remember months ago you had made posts about it.
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12-31-2012, 09:55 PM
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#3
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Disgustipated
Join Date: Apr 2007
Location: The Big Apple
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Quote:
Originally Posted by Hawke
Staring pic?
Strong squat Harry. Did you ever figure out the reason for your lagging bench? I remember months ago you had made posts about it.
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Good idea on the pic. I'll get something in the next couple of days.
As for my bench, I think it just isn't a "strong" lift for me. I've been doing db bench and incline as my main movements and it seems to be working for me so far. I think the higher volume of lemur compared to my previous routines is helping.
__________________
This is necessary. Life feeds on life
feeds on life feeds on life
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01-02-2013, 06:51 PM
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#5
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Disgustipated
Join Date: Apr 2007
Location: The Big Apple
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01/02/13
B2
Front Squat 265x1 Pre
195x7
175x6
155x6,7
Leg Extension 85 1x20,3x15
RDL 175x12,8,5
GHR 3x12
BB Shrug 265 3x12
Face Pull 25 3x12
Incline BB Press 100 3x10
ab wheel from knees 3x6
Gym was RIDICULOUSLY busy today. Didn't expect there to be so many people using the squat rack/platform, all for squatting too. Took forever.
So I decided to not tolerate any "knee caving" movement during any of my squats. I feel it's something that I've gotten lax about and I don't want to get into bad habits. So I stopped the set after completing a rep where my knees caved pretty much at all.
Second, I taped my RDL to try and figure out what was going wrong. Camera was a bit low, but basically when the rep "felt wrong" it was because I had let my lower back round. I did well for 10/12 reps the first set, and the first 2 reps of subsequent sets. The rest were disgusting, and explains why I get ridiculous back pump from RDLs. I'm going to stick with the same weight for a top set, then drop the weight as I go, and again, focus on strict form.
Overall a positive start to the new year.
__________________
This is necessary. Life feeds on life
feeds on life feeds on life
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01-02-2013, 08:29 PM
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#6
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hooah hooah hooah hooah
Join Date: Jan 2008
Location: The Great State of Iowa
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Remember that rounding isn't really the problem, it's letting the back go from an arched to rounded position. Almost all good conventional deadlifters lift with a rounded back, but you'll see that it stays in that same rounding throughout the lift until lockout, when it obviously returns to a normal position. So don't get caught up in "rounding is bad" but think of it more like "going from arched to rounded is bad".
I've noticed that whenever I hurt my back (which is very rare, which some would say is amazing because I do pull with a rounded low back) it's when I my back goes from rounded, to even more rounded, and then I try to arch it back to the starting position.
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01-04-2013, 06:29 PM
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#7
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Disgustipated
Join Date: Apr 2007
Location: The Big Apple
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angus: I understand. Since I pull with a flat back, I believe I should do RDLs with a flat back. But I understand your point.
C2
Weighted Chin +70x1 Pre
Neutral Grip Chin +30x6, BW 4x5
DB Row 90x20
V-handle Low Row 35+1 4x15
Close grip Pulldown 200x2 Pre
EZ=Bar Preacher Curl 80x8
70x8,6,6
60x5
cable curl 25 4x15
OHP 135 2x2
ab wheel from knees 3x6
Gonna drop the weight to +45 for my chin pre. Too close to my max. Also swapping NG chins for Wide Lat Pulldown. It's stalling already, too close to my previous exercise I think.
The OHP is a new PR for me. Didn't plan on it, but there were literally NO bars left in the gym, so I just worked in with a guy doing cleans and went for a PR instead of volume. Felt pretty damn good.
__________________
This is necessary. Life feeds on life
feeds on life feeds on life
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01-05-2013, 07:48 PM
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#8
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I'm interested in hearing how the drop in weight for chinup pre activation goes. I'm considering doing the same (I'm at 70lbs as well).
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01-06-2013, 09:05 AM
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#9
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Disgustipated
Join Date: Apr 2007
Location: The Big Apple
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Quote:
Originally Posted by Hawke
I'm interested in hearing how the drop in weight for chinup pre activation goes. I'm considering doing the same (I'm at 70lbs as well).
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I expect good things.
The hard part for me is to keep my ego in check. On some exercises(squat and chinups for some reason) I have to keep in mind that the preactivation is not some dick measuring 1RM contest, even with myself. Its purpose is to get me ready to pump out a PR on my first myorep set. It is only secondary as an indication of increased maximal strength.
If you are considering dropping the weight, ask yourself why you wouldn't. Is it because you think you're moving it nice and fast still, but maybe it's a bit too heavy? Or is it because you don't want to drop down because it's a big weight you want to say you can move? The first, you have a real debate. The second, well that isn't a real reason at all.
__________________
This is necessary. Life feeds on life
feeds on life feeds on life
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01-06-2013, 09:52 AM
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#10
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-.-
Join Date: Dec 2006
Location: Connecticut
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do you have any bulge pics or u can PM legit cock pics
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01-06-2013, 06:24 PM
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#11
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Disgustipated
Join Date: Apr 2007
Location: The Big Apple
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Quote:
Originally Posted by JMills87
do you have any bulge pics or u can PM legit cock pics
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would certainly save time and effort.
1/6/13
A1
Bench 190x1 Pre
DB Bench 80sx8
70sx8
60sx7,4
Pec Deck 80 4x15
HS Iso Shoulder +70x10,6
+60x6
+50x7
Db raise 12.5# 4x15
CGBP 115x10,6
100 2x6
Rope pushdown 30# 4x15
15 minutes on the rower
__________________
This is necessary. Life feeds on life
feeds on life feeds on life
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01-06-2013, 06:49 PM
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#12
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Quote:
Originally Posted by hsilman
I expect good things.
The hard part for me is to keep my ego in check. On some exercises(squat and chinups for some reason) I have to keep in mind that the preactivation is not some dick measuring 1RM contest, even with myself. Its purpose is to get me ready to pump out a PR on my first myorep set. It is only secondary as an indication of increased maximal strength.
If you are considering dropping the weight, ask yourself why you wouldn't. Is it because you think you're moving it nice and fast still, but maybe it's a bit too heavy? Or is it because you don't want to drop down because it's a big weight you want to say you can move? The first, you have a real debate. The second, well that isn't a real reason at all.
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I understand what you mean... saying you can rep out +70lbs on chinups sounds nice.
I guess I'm more on the "bit too heavy" side. I can do +70lbs for a few reps, but I don't think the contraction is as clean as it should be. I'll drop back to +60lbs and really clean it up. If anything develops, I'll make a post about it. In the mean time, I'll check out your progression as well.
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01-06-2013, 07:15 PM
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#13
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Double Up
Join Date: Oct 2006
Location: Massachusetts
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Quote:
Originally Posted by JMills87
do you have any bulge pics or u can PM legit cock pics
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Didn't know MrMeatWhistle played paintball
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01-06-2013, 08:14 PM
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#14
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-.-
Join Date: Dec 2006
Location: Connecticut
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Quote:
Originally Posted by Nikilwig
Didn't know MrMeatWhistle played paintball
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IP banned from the misc as of today and I'm legitimately upset about it. Like I felt a genuine sense of loss when I tried to log on today. Cant even view the forums now. Need to find a way around that asap
- sorry to hijack your thread silman, awaiting dick pics in my inbox
Last edited by JMills87 : 01-06-2013 at 08:22 PM.
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01-06-2013, 08:18 PM
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#15
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hooah hooah hooah hooah
Join Date: Jan 2008
Location: The Great State of Iowa
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Proxy servers.
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01-08-2013, 09:26 PM
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#16
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Disgustipated
Join Date: Apr 2007
Location: The Big Apple
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__________________
This is necessary. Life feeds on life
feeds on life feeds on life
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01-08-2013, 10:45 PM
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#17
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Overthinker
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honestly that looks fine to me for PreA but you might need like 7 minutes after that
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01-08-2013, 10:47 PM
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#18
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Somewhere in the Between
Join Date: Aug 2003
Location: South Lake Union
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Same, looked clean.
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01-09-2013, 06:02 AM
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#19
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Disgustipated
Join Date: Apr 2007
Location: The Big Apple
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Thanks guys, appreciate the input.
I've been timing my rest after preA, always 5 minutes minimum. Makes a huge difference.
__________________
This is necessary. Life feeds on life
feeds on life feeds on life
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01-09-2013, 09:39 AM
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#20
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black AND white
Join Date: Feb 2008
Location: never move to, NC
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lurk, or harry, even
if you feel like the rep was smooth and quicker than normal, could you cut the rest time down a minute or two?
same question, basically, but i would assume the opposite could be used for a grinding, real slow rep, would you increase the rest time a minute or two?
__________________
"Originally posted by ']TSS[ Dake: You guys are ridiculous, haha. Thanks though, just tryna look like a shaved ape. And the half foot of height Lurk has in me will always make my physique less impressive :tup:"
"Originally posted by WorldStrike: Drop the ego. The weights on the bar will lie to you, the mirror never will."
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01-09-2013, 09:45 AM
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#21
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Overthinker
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The harder the rep the longer the rest but I would never try to take less than 5 minutes. If you are in a time crunch dynamic pre activation is what you want
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