Weee's Routine

[Weee]

Squatted today, for some reason my technique was really wild, but I was also hitting depth very well today, and last time I was having a problem, so that felt good.

I did 185x5 and then a really sloppy 205x1 which led me to stop.

My lower back is feeling really good lately, so I'm excited to maybe be be at 100% soon. Just gotta keep vigilant with stretching and warmups

[Traps]

Glad your back is feeling better. Hows the cold?

[Weee]

Originally Posted by Traps

Glad your back is feeling better. Hows the cold?

Some sort of microcivilization has set up camp in my head, due to my strange health insurance rules, since I just moved I can't see a doctor nearby to me until July 1, and my old doctor 40 miles away has an open appointment on July17... lol Just waiting for July1 as I don't have a fever.

But symptoms wise, I'm stuffed up, I have a pounding headache most of the time, and I actually had a migraine attack the 2nd day I was seeing sparklies. I felt no symptoms during my workout but right after it caught up to me. I don't get sick like this too often but I'm not going to let it hold me down.

[Weee]

Over my cold I think, and feeling about as healthy as ever, for a long while before I got my sore throat I had this swollen throat feeling, so maybe it was just sort of a foreshadowing of things to come.

My deload came at a perfect time I think as my low back was starting to feel better just at the beginning, and now feels quite good and I'm reading to start easing back into deadlifts.

This week I'll be testing out my maxes for Bench, DB Row, and Squat, hopefully pushing me closer and closer to the intermediate level.

Oh yeah, one more thing, still haven't been able to figure this out of make it better, It's day 3 after squatting, and I am insanely sore. My legs feel like they are going to explode. I stretched, am hydrated, eat plenty, I think I'm just a sore guy.

[narcsarge]

Glad you're feeling better Weee! Hope you have a nice bit of time where everything goes well and according to plan.

Cheers!

[theara]

Originally Posted by Weee

Over my cold I think, and feeling about as healthy as ever, for a long while before I got my sore throat I had this swollen throat feeling, so maybe it was just sort of a foreshadowing of things to come.

My deload came at a perfect time I think as my low back was starting to feel better just at the beginning, and now feels quite good and I'm reading to start easing back into deadlifts.

This week I'll be testing out my maxes for Bench, DB Row, and Squat, hopefully pushing me closer and closer to the intermediate level.

Oh yeah, one more thing, still haven't been able to figure this out of make it better, It's day 3 after squatting, and I am insanely sore. My legs feel like they are going to explode. I stretched, am hydrated, eat plenty, I think I'm just a sore guy.

you tried icing it? What about walking to get the blood flowing? You can also try megadosing on BCAA's after leg day for recovery, i haven't tried it yet but will.

[Weee]

Bench/Row Max testing day

Weigh in:
Not telling, don't want the bulking compers to know!

Bench:
215x1 +5lb PR
225x0

DB Row:
90x5 edit: Oh yeah, this is +10lb on my old best
I have what I would refer to as "loose" form on these, I try very hard not to use hip drive though.

Hooray, progress on bench, I had actually made some steps back, I tried my old max of 205 about 5 weeks ago, and failed MISERABLY. I'll be sticking to the same 4x6 rep scheme on bench until it stalls out on me. I attribute at least some of my recent success on my bench to catching up my shoulder strength as it was truly lacking, 225 will be done soon.

Squats on friday probably, Pretty confident I can beat 215, but I don't know by how much, the hamstring pain will not go away, icing it right now. As long as I can deadlift.

Oh yeah, new total 795, weeee! 5lb closer to middle weight =P

[Weee]

Holy Crap my throat swelled up again today, I don't know what the heck is going on but I should probably see a doctor, I am guessing I have some sort of allergies.

I'll be logging again, I will only include the numbers and sets of the Big 3, and perhaps a few other exercises like Overhead Press, and cleans if I do them.

I don't have my program for the next few weeks yet, but suffice it so say there will be sufficient work to hit accessory muscles for the big lifts that I won't be mentioning, they are there, but I won't be getting into that much detail. I like keeping the log because it keeps me on track, I'll be logging sled pulling sessions too because once I stopped logging I got lazy about these.

Okay, squat test friday, then back to heavy loading next week!

[Weee]

Lower Body Max Day!

Let's just say, I was very intent on getting 225 for squats today.

Bad news is, I did not.

Squats:
225xmiss

Here's what the attempt looked like to me. On the way down the hole, good and controlled, hit depth + a little bit below || I noticed I favored my right leg a little bit, this makes a whole lot of sense since my left side is where the injury is. I got out of the hole, and I was stoked I thought I'd get it, but I just reached a point where I didn't have the strength, I don't have video so I can't really know why, it was real close to happening though.

So, I was bummed, and I haven't deadlifted in 3 months, but I said F it, I'm going to test my deadlifts too. On top of that, I decided to pull sumo because I've decided that with my height, and body proportions, I have a MUCH easier time keeping a safe trunk angle and seeing as how I hurt my lower back/SI joint and it's still not 100%, I'm doing them this way from now on.

Anyways, I think the most I ever pulled sumo before was 225, I tried 275 and failed, this is around the same time I pulled 365 conventional.

SO, here's how it went.

Sumo Deadlift:
135x3
185x3
235x1
285x1
335x1 Wee!

only 30lb short of my conv. dead PR, I spent those first few reps figuring out the leg drive part of it, 335 was hard as hell, but I chalk it up to not being used to it.

That made me feel better, squats are getting there, learning the technique has been a journey for me, strength is just a matter of time now.

[Weee]

I'm in between workout plans from IA, so I picked something for myself today, mostly wanting to bench and do militaries.

Bench Press:
180 x 6,6,5(+1),4 PR 5lbs

Incline Fly:
25 3x8 1x6 UP 5lb these are hard, great stretch.

Military Press:
100 3x6 1x4 +5lbs

Seated Tri Ext
35 3x8 slow UP 5lb

[Weee]

Ok got my new routine, it is APPROXIMATELY a push/pull/legs type of split, 3 days a week.

I am going to be doing some muscle fiber testing to help figure out what kind of exercise will be the best for me.

Originally Posted by ironaddict

To Discern Your Specific Tolerance Level For Each Body Part, Follow These Simple Instructions:

1. Determine your approximate one rep maximum (1RM) for each exercise.

2. Load 80 percent on the bar (machine) & rep out with it for one all-out effort to see how many reps you can do.

3. Apply this information to the table below to determine each body part's exercise tolerance.

Remember, "low tolerance" means that you probably make easy gains for that body part, and "high tolerance" means that you're probably a hard gainer for that body part.

Reps Performed With 80% Max Standard Deviation From Mean Tolerance Level Ability To Make Gains
4 or less -3 Very Very Low Fast Gainer (20-25% of total population)
4-6 -2 Very Low
6-10 -1 Low
10-13 Mean Average Average Gainer (50-60% of total population)
13-17 +1 High
17-21 +2 Very High
21-more +3 Very Very High Slow Gainer (20-25% of total population)

the full thread with lots more info and factors

Finding the Ideal Training Split - Iron Addicts Forums

Tested back today with DB Row:
105x1 Max (actually couldn't quite do it with right but it's not required to be exact on these.
80x7 after 15 minutes of rest (I just walked 2.5 mph on a slight incline on the treadmill to kill time)

Also

Wide Grip PD:
160lbs 3x8 I really concentrated on pulling from the very bottom of my lats, as I really feel the need for more back width, this was a good weight I could manage as a starting point (about 20lb less than what I was doing before)

[theara]

i might give that a try, thanks

[Weee]

Originally Posted by theara

i might give that a try, thanks

I have some different #s for what rep range corresponds to what, PM me for more info. (if you do decided to try it that is)

Today:

35-40 min walk, with 4 approx 100m sprints, I just sprinted until I couldn't maintain pretty close to my top speed.

[Weee]

Okay, I thought I just posted this.

Sumo DL:
315x3
Never been able to do that conv style

Box Squat:
155x6 was tired after this

Horizontal Calf Press:
320x8 Controlled, good stretch.