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Old 07-27-2012, 02:06 PM   #131
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Week 21, Thursday, 7-26-12
Deadlift, 5 reps, 255, 345, 370(4). Good form. Need 1 more rep.
F.Squat, 5 reps, 190, 195, 200(4). Moved up from last week.
Calf Raise, 8 reps, 135, 160, 180(5). Same as last week.
V-ups, 4x15

Deadlift: Disappointed in myself. I didn't even attempt a 5th rep. I think I lacked confidence I could get it. My head was holding my body back. Stupid head. What does it know? I'll get it next week.

Week 21, Friday, 7-27-12
BbRow, 170(9,9,7). 25rep goal met.
IncDbBench, 90(10,9,7). 25rep goal met, 1 rep over last wk, had good control.
OH Press 130 (10,8,8). 25 rep goal met. 5 pounds heavier than last week.
Pullups, BW+35 (7,5,5,). 1 less than last week.
DbCurls 40(10rp,10rp,6).
Rope PDs 18(6,7).

Pullups have been stuck for the 5th straight week. Next week, I'll move the weight down and shoot for a 25 rep goal.

Bodyweight: 186.8. Unfortunately, I'm still 5'10" on a tall day. BW is slowly moving up and bodyfat % is staying about the same. Good news so far.
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Old 07-27-2012, 08:42 PM   #132
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Deadlift: Disappointed in myself. I didn't even attempt a 5th rep. I think I lacked confidence I could get it. My head was holding my body back. Stupid head. What does it know? I'll get it next week.
You'll get it. Add 2 for good measure. Take no prisoners.
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Old 07-31-2012, 02:20 PM   #133
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Week 22, Monday, 7-30-12
Squats (board), 225 (9,8,8). Experimenting a bit. Used a 2x4 under my heels.
Calf Raise 8 reps, 285, 295, 305. Got them all. Time to move up.
Cleans 5x3, 185. Goal met, but technique wasn't great.
W.Situps, 105(15, 15,10).
Hangcleans, 145 (2x5)

Squats - with the board under my heels I definitely feel the movement more in my quads and I get deeper at the bottom. OTOH, my low back wasn't used to that much work, as the board tips me forward a bit more than normal. I'll keep the board and focus on being as upright as possible next week n see how it feels.

Clens - Still love them, but getting the bar back down from my chest is becoming a problem. By the 4th set, I'm exhausted from getting the bar up there and I don't have much left to control it on the way back down. I wish this place had a good olympic setup. The owner tells me that when the economy picks up, that is part of their plan (the plan is for a crossfit type thing, but hey, it includes good bars & bumper plates).


Week 22, Tuesday, 7-31-12
Bench, 275(1), 260(3), 245(4), 235(7). Moving up to 280 next week.
DbRow 85 (14,14, 11). Did a 3rd set this week, didn't do one last week.
Dips BW+90(7,5,5). 2 less than my best, but 1 more than last week.
Chinups BW+15(9,8,7). Same as last week. Moving down to 10 to try to get 25RG
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Old 07-31-2012, 06:12 PM   #134
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Squats - with the board under my heels I definitely feel the movement more in my quads and I get deeper at the bottom. OTOH, my low back wasn't used to that much work, as the board tips me forward a bit more than normal. I'll keep the board and focus on being as upright as possible next week n see how it feels.
Any difference in the glutes? I usually feel more glute activation with heels raised, but it might be revealing a weakness.
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Old 08-01-2012, 09:23 AM   #135
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Originally Posted by BendtheBar View Post
Any difference in the glutes? I usually feel more glute activation with heels raised, but it might be revealing a weakness.
No difference in glutes. Between the 2, I feel the glutes work more in normal squats. Maybe the board is showing a quad weakness--I'd certainly believe that b/c my quads don't seem to grow much even through I've made gains over the rest of my body.
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Old 08-03-2012, 02:21 PM   #136
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_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine
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Week 22, Thursday, 8-2-12
Deadlift, 5 reps, 225, 285, 335, 370. Got all 5 reps.
F.Squat, 5 reps, 190, 195, 200. Got all at 5 reps. Moving up next week.
Leg Press, 8 reps, 290, 490, 580
Calf Raise, 8 reps, 135, 160, 180(6). 1 more than last week.
V-ups, 4x15

Deadlift: The weight has never come off the floor so easily on the first rep. My upper back couldn't stay tight on the 5th rep and my back started to round at the very end, so i didn't attempt a 6th rep. I'm moving up to 380 next week.

Threw in some leg press, just for fun.

Week 22, Friday, 8-3-12
BbRow, 175(9,9,7). 25rep goal met.
IncDbBench, 90(10,9,8). 25RG met, 3rd wk in a row, 1 more rep than last week.
Pullups, BW+20 (9,8,7). 25RG missed. Will move down to 10.
OH Press 135 (9,8,7). 1 short of 25RG.
DbCurls 40(10rp,10rp,6).
Rope PDs 18(6,6).

Row: I'll stick with 175 for another week to make sure I've got plenty of control over the weight.

Pullups: I'm going to move down to 10 pounds and see if I can get all 25 reps. Then I'll start moving back up.
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Old 08-03-2012, 03:13 PM   #137
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Deadlift: The weight has never come off the floor so easily on the first rep. My upper back couldn't stay tight on the 5th rep and my back started to round at the very end, so i didn't attempt a 6th rep. I'm moving up to 380 next week.
Hope it feels just as light next week.
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Old 08-07-2012, 02:25 PM   #138
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Week 23, Monday, 8-6-12
Squats (heals on a board), 225 (10,8,6). Still experimenting.
Calf Raise 8 reps, 290, 300, 310. Got them all again.
Cleans 5x3, 185. Got them all, 2nd wk in a row. Time to move up.
W.Situps, 105(15, 15,15).
Hangcleans, 145 (2x5)

Squats - An experienced lifter helped me out today. He watched my form and after 4 or 5 reps, he says my hips rise too quickly, making me use my back too much. It got better when I started pausing a bit between reps to "reset" a bit. Almost certain I have a quad weakness. My knees never caved at all this week. I've been focused on pushing the floor apart and it's keeping my knees in place.

Cleans - Up to this point, I haven't had to work on my drop (to catch) much b/c I haven't had to do it much. To catch the bar, I don't have to drop that far down. I'm going to start training the drop so I can handle heavier weights in the future.


Week 23, Tuesday, 8-7-12
Bench, 280(1), 265(2), 250(3), 235(6), 225(6). Moving up to 285 next week.
DbRow 85 (15,14, 10).
Dips BW+90(7,5). No 3rd set. Tri's were dead after bench.
Chinups BW+10(10,9,7). 25rep goal met.
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Old 08-07-2012, 06:01 PM   #139
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Squats - An experienced lifter helped me out today. He watched my form and after 4 or 5 reps, he says my hips rise too quickly, making me use my back too much. It got better when I started pausing a bit between reps to "reset" a bit. Almost certain I have a quad weakness.
Going to be adding a quad-heavy exercise?
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Old 08-08-2012, 11:19 AM   #140
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Join Date: Sep 2011
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Fav Exercise: Deadlifts
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Reputation: 31161
_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine
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Originally Posted by BendtheBar View Post
Going to be adding a quad-heavy exercise?
i was planning to aadd a wave loading scheme on my thursday front squats. Its, 1x7,1x5,1x3 then repeat twice more going heavier each time. Think that its enough?
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