They're both chronic issues that have been acting up lately. Probably because I've been trying to lift heavier. I don't think my body is designed to lift heavy stuff, I just try and force it to.Quote:
Originally Posted by Talo
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They're both chronic issues that have been acting up lately. Probably because I've been trying to lift heavier. I don't think my body is designed to lift heavy stuff, I just try and force it to.Quote:
Originally Posted by Talo
Today was 5/3/1 squat day. Wrist felt fine for this which is good. Wanted to get three reps at 365 but looking back a month ago when I had crappy workout and missed 365 for 1 I'm happy with 2 reps.
Squat 135x3 225x3 290x5 325x3 365x2
Standing Calf Raise 255x10,7,5
5/3/1 Bench Press today. Wrist held up, left shoulder still bothering me but I'm doing dumbbell external rotations every couple of days which seems to be helping. Needed help with the 2nd rep at 250 but it went okay.
Bench Press 135x5 195x5 225x3 250x2
Supinated Seated Row 120x12 140x8 140x8
Rolling DB Tricep Extension 35x12 35x10
Finally got back in the gym today. Been on training for work and I have it again next week so I had to make up for lost time. Did deadlift 5,3,1 and also OH press 5,3,1.
Deadlift 225x3 300x5 340x3 380x2
OH Press 115x5 130x3 145x3
New rotation of 5/3/1 started up today. 3x5 75,80,85%
Squat 225x4 295x5 315x5 335x5
Standing Calf Raise 275x8 275x6+255x3+235x4
Had a good workout today. If any of you guys are ever asked to spot someone don't be like the guy that spotted me today. Hooked one finger around the middle of the bar and left it there the whole time. Not only was it not helpful but every time the bar touched my chest his finger dug into my sternum. Moral of the story is even among the guys who look like they know what they're doing most of them don't have a sweet clue. Proper spotting is such a basic aspect of weightlifting but the majority of people don't know how.
Bench Press 135x7 195x5 210x5 220x5
Seated Supinated Lat Row 120x10 140x8 140x8
Rolling DB Tricep Extension 35x10 35x10
Did you explain it to him after ? If not he wont change because he thinks he helped you :)
I should have but for whatever reason I tend to lack that certain finesse necessary to tell someone they did something wrong without offending them. Especially in a situation where I've asked them for help. Also he just didn't seem like the type of guy that would take constructive criticism. I guess I'm a part of the problem by not trying to fix it.Quote:
Originally Posted by Talo
For all the people that train at around the same time as me there is only one guy I absolutely trust to spot me but he wasn't there today. Although he's also the only guy at the gym I've seen put more weight on the bar.
Workout yesterday was a real grinder. Felt really rundown and hadn't gotten enough sleep all week. I barely got the reps for my heaviest set but on a better day I don't think it would be nearly as difficult. Looking back I've done 350x8 for deadlift so that's a good short term goal for where I want to be.
Deadlift 225x3 305x5 325x5 350x5
Standing Calf Raise 275x8 275x7 275x6
Messed up my neck yesterday at the gym doing military press. Won't be able to train this week and on vacation next week so I guess I'm taking a break from the gym.
First day lifting again. Went to the gym last week but just did cardio. Kept things light and didn't focus on anything in particular.
Squat 135x5 225x10 225x10
Bench 135x10 185x6
High Elbow Row 70x12 120x10
Calf Raise 255x6 255x6
Rolling DB Tricep Ext. 35x10
Chin Ups BW x4+3
Did 30 minutes on the bike on Wednesday. Today was another fairly light day. Just trying to get back into things.
Deadlift 135x5 225x5 275x5
Seated Dumbbell Shoulder Press 50x8 65x7
High Elbow Row 140x10 140x10
Hammer Strength Unilateral Chest Press 120x12 120x12
Chin Ups BWx5 BWx3
Whenever i am forced to ask for a spot from someone I am not used to I always give specific instructions before the set like: "Help me un-rack but don't touch the bar unless I get stuck for more then a couple seconds or if I ask for help"Quote:
Originally Posted by O-Train
If i don't they usually **** it up.
Step 1 of my home gym today...well...maybe step 0.5 Picked up a 5x7x1/2'' vulcanized rubber trailer mat from TSC. On sale for $44.99+tax.
Still have my gym membership so the plan is just to buy little bits at a time. Putting the word out for Christmas, Birthday etc...
Workouts haven't been anything special. As the consistency builds back up so to do the numbers.
Any plans for a cage?I built a cheapo reverse hyper with plumbing pipe and a wood platform and a GHD with a wood platform for your feet and a heavy bag laid across the rack pins for the curved part where your knees touch.
Definitely have plans for a cage. Hoping to get one with a chinup bar, dip bar attachments, hi/low plate loaded pulleys for pulldowns and rows. Going to build a calf block and I saw an interesting video on youtube of how to do donkey calf raises with a bar pad in a cage: http://www.youtube.com/watch?v=K1Grc_xpCzsQuote:
Originally Posted by cog
Also have some ideas using a land mine that attaches to a squat rack. Then get a dip belt or some kind of harness and hook that around the bar - load up the one end of the oly bar and use that for standing calf raises. Figure it would be a little less awkward than a bar across the shoulders. I only really have room for a squat rack so I'm trying to get a little creative.
I've been on a bit of a spending spree lately. Given my current finances...probably not the best move but sometimes when opportunity strikes you just have to jump for it. Driving to Meaford tomorrow to pickup about 90 pairs of surplus combat boots that I won in a government auction. I'm hoping the sale of the boots will more than finance my second purchase (Merry Christmas and Happy Birthday to me).
Everything I need for my garage gym and less than what I thought I would have to pay. Plus the guy has a 3/4 ton truck and it looks like he may be able to help with delivery:
http://guelph.kijiji.ca/c-buy-and-se...AdIdZ423863726
Haven't been lifting lately because I'm having tendon issues in my right middle finger (kind of like trigger finger but maybe not). Hoping once everything is setup I can start getting strongish again.
Just finished building a calf block out of some scrap pieces of 2x4. Feels solid and I can't wait to try it out with some weight on my back.
Home Gym is all setup and ready to go. Turns out there is 600lbs of plates instead of the advertised 560lbs. Now just need to unload all these boots and get the dishwasher installed this weekend and I should have lots of room to start lifting!
Had my first workout in my garage gym on Sunday. It went pretty well. The only thing I really need is a couple more spring collars and it would be nice to have a weight tree. Weak right now but hopefully things bounce back fairly quickly.
Bench Press Bar x10 135x8 135x10 185x3 185x4
Supinated Lat Pulldown 140x10 140x10
Posterior Delt Flys Handles+5x10 (3)
EZ bar curls +50x10 +50x13
EZ Bar rolling Tricep Extension +50x13 (2)
hell of a work out keep it up mate.....and gonna sub
Used to love rolling tri extensions.
Squats Bar x10 Bar x10 135x10 225x8 225x8 225x8
Standing Barbell Calf Raise 135x10 135x8 135x8
Wide Grip Lat Pulldown 140x8 140x8 140x6
Bench Press 135x8 135x8 185x5 185x5 185x3
Supinated Lat Pulldown 140x10 160x10 160x7
Posterior Delt Flys Handle+5x12 (3)
EZ Bar Curls Bar+70x10 Bar+70x7
EZ Bar Rolling Tricep Ext. Bar+70x8 Bar+70x9
This workout felt a lot better than the last leg day I did. Really focused on keeping my wrists neutral and squeezing the bar as hard as I could. Helped take the strain off of my wrists which let me focus more on the weight and it felt way lighter today. Still a long way to go to get back to semi-decent numbers.
Squats Bar x8 135x8 135x8 225x5 245x5 275x5
Barbell Calf Raises 135x11 135x9 135x9+partials to failure
Wide Grip Lat Pulldown 140x10 140x8 140x8
I don't follow on the wrist issue.
Squatting with a low bar placement can put a lot of pressure on your wrists because the bar doesn't rest on your traps like with a high bar placement. I use a fairly narrow grip width to keep everything really tight which probably puts more pressure on the wrists also.
What does putting your hands collar to collar do for you?
It may work, but I like using a narrow grip because it keeps the bar tight in place. As long as I grip hard and flex the forearms/keep the wrists neutral it works well.Quote:
Originally Posted by cog
Bench Press Bar x10 135x8 185x7 200x3 200x3
Supinated Lat Pulldown 160x10 170x9 170x5
Posterior Delt Flys Handle+5x15 (3)
EZ Bar Curl Bar+70x11 Bar+70x8
EZ Bar Rolling Tricep Ext. Bar+70x11 Bar+70x11
Still alive. Got off the wagon for a while but I've been consistent for a week so hopefully I can build on the momentum. A little tough dragging myself out to the cold garage but it's more of an excuse than anything. May invest in a space heater for next winter. Just doing a simple program. Squats, chinups and lateral raises one day and bench press, ez bar rolling tricep extensions, standing calf raises and post delt/mid back flys the other day. May incorporate deadlifts every once and a while too but right now what I'm doing doesn't really matter...just have to keep doing something. Numbers suck obviously and I'm not really logging anything specific until I'm consistent for a while.
Couple things I've been doing different is using plates instead of dumbbells for lateral and post. delt flys. It feels good and should improve my pinch grip. Also been focusing on eccentric contractions for chinups. Partially out of necessity due to being weak/heavy but I'm liking it a lot. Looks kind of silly jumping and hanging but that's the beauty of the garage gym.