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Old 05-19-2013, 07:31 AM   #701
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It's been a busy week. Traded my race truck for a 4 wheeler my first day home as my squat day post said.
My dad had surgery Thursday and also discovered he had a stroke. Thank god it was a mild one , its effecting some of his memory but over all he is doing ok.
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Old 06-25-2013, 02:46 PM   #702
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Back from break and damn will I be sore. I already feel it

Lifting at home so all squats are a$$ to grass deep squat
Warmed up for 5 minutes on the Elliptical

Squat
Bar x 10
135x5
205x3
235x3x2 these felt very heavy since I'm back ATG.
225x3
205x5x2

Single leg split squat( rear leg elevated) on leverage machine
160x10x2+5 lbs

Calf raise on leverage machine.
250+body weight x20/15/12

Done in 45 minutes
+ 5 minute cool down on elliptical.

On the week from lifting I lost 2 lbs of body weight. I felt good but took it easy today because I know I will be hurting tomorrow . So rather then do a bunch of different moves I did just a few.
KISS is my new method at home.
Cut out the fluff moves.
I have not progressed on squats much since my ankle break and I have been thinking its a mental block. That could be part but today something clicked in my head and I think I'm on to something.
First- ankle mobility is not quite back where it was pre injury.
Second- calf strength , I did not work calves directly because it caused ankle discomfort for a long time. It does not seem to be a problem anymore so heavy calf work is going to be a big priority.

On deep squat I notice at the bottom I keep getting on my toes even when trying to push through my heels. I am wearing the chuck Taylor's I wore pre injury, may be time for some heels for squats.
As I get on my toes I tend to get more of a forward lean and then I start to really struggle.

I'm determined to fix my squat, I'm also going to add front squats more often. I would have done them today but I'm pretty destroyed just after this short session.
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Old 06-25-2013, 03:07 PM   #703
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Great work Chad! Might want to get yourself some oly shoes, even the cheaper kind like I have or Randy ! Made a big difference in my squatting! Help with the forward tilt and keeps the weight on the heals. Something to consider since you've invested a bunch of $ into your equipment, might as well get some ! Just my two cents! Keep working hard bud!!!
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But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
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Old 06-25-2013, 04:14 PM   #704
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Thanks Jay, that's what I am thinking too. Just need some
Good shoes , may try my work boots
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Old 06-25-2013, 08:22 PM   #705
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Quote:
Originally Posted by CLEEPER View Post
Thanks Jay, that's what I am thinking too. Just need some
Good shoes , may try my work boots
Choke off a few brew bucks and buy some real Oly shoes man
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Old 06-25-2013, 08:41 PM   #706
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Quote:
Originally Posted by KD5NFW View Post
Choke off a few brew bucks and buy some real Oly shoes man
Boots will get your heals up some, but they all give and WILL roll, so not even close to oly shoes. Buy the damn shoes... My extra cents
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~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 06-25-2013, 09:59 PM   #707
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As soon as I recover from all these hotel and air fee's from my daughter and dance. I will get some shoes
Thanks guys
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Old 06-25-2013, 11:52 PM   #708
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Woohoo! Peer pressure wins again!!!
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~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 06-26-2013, 02:54 PM   #709
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CLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beast
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Chest and triceps

Not a bad work out , I feel my chest is pumped really good and I moved some decent weight. No Pr's but I'm going to climb back up . I'm still dropping some body fat and that's what counts. This time of the year is boating season so looking good with no shirt > Pr's right now.

Bench warm up
Bar x 10x2 speed reps
135x5 speed reps
185x5 speed reps
225 x 4/3/3

Add super ram
225x7/5/5 ( all sets done with 3 min rest )

High incline dumbbell press
65's x15/10/7. With 60 seconds rest

Close grip bench
185 x5/3/3. 60 sec rest

Chest fly with dumbbells
40's x 15/12/10. All 60 seconds rest

Lying bench cable low rope triceps extensions
40x15
45x15/9/8 all 60 seconds rest

Single arm triceps push down reverse grip
10 lbs x 15/15/12 + a set of 8 for right arm as it seems to be lagging.
Will keep doing one extra set to build the right up to the lefts strength .

1 x 10 push ups for a good stretch and finisher .
Total time 65 minutes
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Old 06-26-2013, 10:06 PM   #710
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Great workout Chad! Blowin up them chesticals! How do you like the ram? Lots of Orkney for just over an hour! Keep working!!!
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~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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