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Old 06-02-2014, 09:27 AM   #711
Shorts
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5.30

Paused BP
265 x 1
235 x 8,8,6,4,4

Lat Pulldown
190 x 6,6
150 x 12,12

Pause Tri Ext
95 x 10,10,10,10,10

BB Curl
30 x 50,25,25
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
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Old 06-03-2014, 08:09 AM   #712
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Had my first session of PT yesterday, and came out of it with some good information.

Turns out my posture has been a source of strain on my back, so the hardest part right now is working to fix that. The main focus is having a neutral spine at all times when I am moving around, something that I haven't done for quite some time it seems.

Additionally, my core has not been firing during any of my lifting movements, so a lot of what I have been doing has been directly related to the other muscles. I have some stuff to work on to engage my core and strengthen it as it is extremely weak compared to the rest of my body.

The good thing coming out of this is once I can engage it regularly, it should carry over into my training and help me hit some bigger numbers!
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Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
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Old 06-06-2014, 08:40 AM   #713
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Been doing the recommended stretches and working on my posture the past couple of days and already noticing a different.

Plus, got my BF tested yesterday and was sitting right at 13% @ 187. Not too bad, I am looking to get down to 10% and then maintain there so we will see how that goes. Need to tighten up my diet just a wee bit

6.5

Paused BP
warmups
265 x 1
235 x 8,8,6,6,4

Yates Row
225 x 6,6,
135 x 12,12

Tricep Pushdown
60 x 25,25,25,25

DB Hammer Curl
35's x 12,12,12
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
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Old 06-06-2014, 09:14 AM   #714
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Best of luck with PT! I, too, have really poor posture at times and it definitely explains why my hips get so tight sometimes.
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Old 06-06-2014, 01:26 PM   #715
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Cool stuff shorts, well done bro.
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Old 06-09-2014, 11:47 AM   #716
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Shorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machine
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Thanks guys, everything is feeling good.

Henry I know, I am really working on correcting my posture and it has been an eye opener, the irritation has gone down tenfold so I am looking forward to it.

Went into some detail about squatting today at the PT, really working on the hip hinge to prevent my pelvis from tilting which is where the back problems are coming from. I was sweating by the end of it.

6.7

Seated OHP
155 x 5
135 x 11

CG BP
245 x 2,2,2,2,2

DB Incline Press
55's x 15,15,15,15

Machine Low Row
Pec Deck
Machine Rear Laterals
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates
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Old 06-11-2014, 09:53 AM   #717
Shorts
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Join Date: Aug 2012
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Training Type: Powerlifting
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Reputation: 49225
Shorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machine
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Day 3 of no caffeine, my body is starting to hate me, haha. I'm doing this to hopefully get out of the tolerance my body has for caffeine, so we will see.

Diet has pretty on point, feeling good about everything.

6.10

Paused BP
warmups
265 x 1
235 x 8,8,8,6,4

Lat Pulldown
190 x 6
160 x 12,9

Paused Tri Ext
100 x 10,10,8

BB Curls (100 Reps)
30 x 50,30,20
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates
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Old 06-11-2014, 10:17 AM   #718
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Just curious, do you always start w/ 1 paused rep on BP? What % of max is that? What's the purpose of that 1 rep? How do you ramp up to that sets? Sorry for all the questions
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Old 06-11-2014, 10:32 AM   #719
Shorts
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Points: 3,912, Level: 39 Points: 3,912, Level: 39 Points: 3,912, Level: 39
Activity: 2% Activity: 2% Activity: 2%
 
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Join Date: Aug 2012
Location: Charlotte, NC
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Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: FOOD, nom nom
Reputation: 49225
Shorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machine
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No problem at all, feel free to ask away!

Based off the programming, the 1 rep is to help judge speed of the lift and acts as an over warmup to my working sets. It is about 85% of my 1RM that I estimated when I started running this.

My warmups looks like this for my bench right now:

bar x 10,10
95 x 5
135 x 4
185 x 3
225 x 2
265 x 1 (first working set)

Before that I do all kinds of activation exercises: wall slides, scapular pushups, etc.
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates
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Old 06-18-2014, 07:36 AM   #720
Shorts
Hulk Smash!
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Points: 3,912, Level: 39 Points: 3,912, Level: 39 Points: 3,912, Level: 39
Activity: 2% Activity: 2% Activity: 2%
 
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Join Date: Aug 2012
Location: Charlotte, NC
Posts: 911
Training Exp: 5
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: FOOD, nom nom
Reputation: 49225
Shorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machine
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6.14

Got in a late night session at the gym, which was nice because it was all mine. But, I had done a ton of yardwork earlier in the day so ended up more fatigued than I would have liked. Oh well, gotta get the work in.

Paused BP
265 x 1
235 x 8,8,7,5,5



Yates Row
225 x 6,6
155 x 12,12

Tricep Pushdowns
65 x 25,25,25,25

DB Hammer Curl
40's x 12,12,8

6.17

Seated OHP
warmups
180 x 5
145 x 11

CG Floor Press
255 x 2,2,2,2,2

DB Incline Press
60's x 15,15,15,15

Dips
BW x 20,20,20,20,20

Machine Rear Laterals
50 x 20,20,20,20,20
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates
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