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Old 06-16-2012, 08:46 PM #337
DYEGYEsniper
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Did deadlift triplets again last night:

315x3
405x3
495x3
545x3
585x3 (new pr)

The triplet thing seems to be working for now... Gonna try and up the weight like 10 lbs next week.
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Old 06-16-2012, 10:25 PM #338
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****. mirin
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Old 06-16-2012, 10:38 PM #339
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Old 06-16-2012, 10:52 PM #340
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not going to post about slin on this board not even sure i'd use it myself because i'd probably **** it up and die
Must be talking a serious dose of slin then
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Old 06-17-2012, 11:29 AM #341
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SW pulldowns: 185 4x5, 15
Wide pulldowns: 150 2x12, 18
Damico's: 70 15, 20
BB rows: 195 4x5, 12
Cable rows: 165 2x12, 20
Deadlifts: 295x12, 335x6

Dake: Tried your tape trick for cable rows, felt much more comfortable
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Old 06-17-2012, 03:15 PM #342
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8:31 mile today, whoaaaa first time ever in the 8s.

my cardio prolly would have let me do 2 miles, but shin splints after 1 mile was bad enough, i had to finish and make good time tho

think i might start running a mile just once a week. goal before summer ends is get into the 7 minute miles
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Old 06-17-2012, 03:17 PM #343
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Stationary bike-10 min
Squats-370 3x8, 2x10 warmups before
Lunges- 135 3x10. Feel like these are useless. Probably need to up the weight a lot for them to be effective
Leg press-630 3x8.
leg extensions-225 3x8
Stationary bike-15 minutes

Feel like I need to switch around leg day for better gains. Any suggestion as to what I should add/remove?
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Old 06-17-2012, 04:17 PM #344
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Quote:
Originally Posted by DYEGYEsniper View Post
Did deadlift triplets again last night:

315x3
405x3
495x3
545x3
585x3 (new pr)

The triplet thing seems to be working for now... Gonna try and up the weight like 10 lbs next week.
Jesus **** me
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Old 06-17-2012, 04:39 PM #345
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I think he has you beat dake?
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Old 06-17-2012, 05:34 PM #346
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Originally Posted by I need a name View Post
Stationary bike-10 min
Squats-370 3x8, 2x10 warmups before
Lunges- 135 3x10. Feel like these are useless. Probably need to up the weight a lot for them to be effective
Leg press-630 3x8.
leg extensions-225 3x8
Stationary bike-15 minutes

Feel like I need to switch around leg day for better gains. Any suggestion as to what I should add/remove?
I'd do more hamstring work(unless you do that on another day). RDLs especially.

Quote:
Originally Posted by af18 View Post
8:31 mile today, whoaaaa first time ever in the 8s.

my cardio prolly would have let me do 2 miles, but shin splints after 1 mile was bad enough, i had to finish and make good time tho

think i might start running a mile just once a week. goal before summer ends is get into the 7 minute miles
I think my goal for the end of the year is a 22:00 5K time. That's pretty ambitious considering the fastest mile I've ever run was 7:30 back in senior year of high school.
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Last edited by hsilman : 06-17-2012 at 05:36 PM.
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Old 06-17-2012, 06:07 PM #347
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I'd do more hamstring work(unless you do that on another day). RDLs especially.



I think my goal for the end of the year is a 22:00 5K time. That's pretty ambitious considering the fastest mile I've ever run was 7:30 back in senior year of high school.
I do stiff legged deadlifts on back day. Should I switch those over to leg day instead? Those seem to indirectly hit the hamstrings for me. I have REALLY tight hamstrings and it seems as if large amounts of stretching does not help loosen them up at all.
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Old 06-17-2012, 06:10 PM #348
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SLDL's are a hamstring movement, so if you're hitting them indirectly while doing them, you aren't doing them right.
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Old 06-17-2012, 06:13 PM #349
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If you feel like lunges are useless you are not doing them right. If I do a set of lunges my *** hurts so bad the next day sometimes (inbe4 gay joke) that I can barely sit down (inbe4 thats what she said). I learned if you want to hit your hamstrings more with lunges, take longer strides, if you want to hit quads more, take shorter strides. I like lunges as a last excercise sometimes to finish off both quads/hamstrings/glutes. The only reason I dont do them on a regular basis is because I dont need to work my glute muscles anymore, they are pretty large. Really focus on contracting whatever muscle you want to hit when doing these, but that really applies to any muscle group.

I would do stiff legged deadlifts on leg day. Your lower back actually shouldn't feel too much if you have the correct form by keeping your back straight. Try to feel your hamstrings working as much as possible. I know if I go too high in weight with those, then my lower back will come into play even if I am using good form. Using a lighter weight (i use only 185-225lbs) but really feeling the hamstrings work is the best way to go at that lift.


There is a kai greene video I watched a long time ago that had a good way of explaining it im going to try to find it and ill edit this post.


Try doing how he does it and see how it goes.

Last edited by paintballh00dlum : 06-17-2012 at 06:29 PM.
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Old 06-17-2012, 06:51 PM #350
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I think he has you beat dake?
Not exactly a rarity
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Old 06-17-2012, 06:57 PM #351
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Originally Posted by af18 View Post
8:31 mile today, whoaaaa first time ever in the 8s.

my cardio prolly would have let me do 2 miles, but shin splints after 1 mile was bad enough, i had to finish and make good time tho

think i might start running a mile just once a week. goal before summer ends is get into the 7 minute miles
Good idea. Good time as well. Outside or on a treadmil?
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Old 06-17-2012, 08:10 PM #352
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Legs

Squats- 135x8, 185x5, 225x5, 245x2x5
SLDL- 135x5, 185x5, 225x2x5
1 legged squats to floor- 2x10
Calf raises- 4x10
Seated ham curls- 3x10

Still sore as balls 2 days after.
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Old 06-17-2012, 08:12 PM #353
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outside brah, i dont count the treadmill nor do i ever use it

felt pretty good tho, i definitely still had some left in the tank cause i picked up my pace for the last half of the last lap
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Old 06-17-2012, 08:14 PM #354
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How long is the typical high school track? The kind that surrounds a football field.
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Old 06-17-2012, 08:16 PM #355
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suppose to be a quarter mile
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Old 06-17-2012, 08:18 PM #356
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How long is the typical high school track? The kind that surrounds a football field.
1/4 mile. I ran 1.5mi tonight. 8:30 pace.
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Old 06-17-2012, 08:22 PM #357
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I used to be able to throw a pigskin a quarter mile.
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