[quote]gregron wrote:
I used to have the same problem and I tried something out that Hungry4More suggested.
Set up for your front squats and get the bar resting inbetween your collarbone and delt (in that gap there) Instead of holding onto the bar put your hands straight out infront of you. Do your front squats with your arms straight out and it will force you to sit back/upright. It worked really good for me.
[/quote]
Hmmm. I’ll have to give that a try. I get into that position to start (arms straight out, bar against neck) before I cross my arms for the working set. I’ll give no-hands front squats a try next week(hopefully I remember). Thanks for the tips man!
That’s basically it…what greg said. I was just throwing it out there. I just notice that my quads are more pliable after hitting them with extensions first.
[quote]Ct. Rockula wrote:
That’s basically it…what greg said. I was just throwing it out there. I just notice that my quads are more pliable after hitting them with extensions first. [/quote]
Gotcha. I appreciate the input Rock! Like I said, once I get my poundages up I’ll give it a try most likely.
[quote]Blaze_108 wrote:
[quote]Ct. Rockula wrote:
That’s basically it…what greg said. I was just throwing it out there. I just notice that my quads are more pliable after hitting them with extensions first. [/quote]
Gotcha. I appreciate the input Rock! Like I said, once I get my poundages up I’ll give it a try most likely.[/quote]
No problem, hurry up and get to those weights so we can pull out more tricks.
Delts
Seated DB Press
50’sx5
55’sx5
60’sx5
65’sx5
70’sx5 1 Rep PR I’ve added one rep a week for the past two weeks. Going for at least 3 with the 75’s next week, so I can try to do the same.
Side Laterals(leaning holding onto a cable machine)
25x10
25x10
25x10
Front Laterals
30’sx10
30’sx10
30’sx10 (last rep of each set done really slowly)
Rear delt raises (on incline bench)
10’sx25
10’sx25
10’sx25
10’sx25
Partial Laterals (ALA Mountaindog)
40’sx12
40’sx12
40’sx12
Had a pretty good workout today. Forgot the straps so I didn’t do shrugs. Not worried about it because they seem to grow from all my back work fairly easily.
Question for anyone else doing partial laterals: How high are we supposed to be able to get the weight? On my good reps I was getting the db’s to about a 45 degree angle between torso and arm. Is that a good area?
My car is in the shop due to starting problems. The garage it’s at called me this morning and said they can’t figure it out, so they have to take it to a specialized garage. That garage can’t look at it until monday. Classes start on monday. FML lol.
This also meant I had to walk from my semi-on campus apartment to the gym today. about 1.25 miles each way, took me around 20 mins each way. ugh. Same thing tomorrow too. Once classes start back up we have a bus to campus I’ll take.
you should rename this the “I hit a new PR every workout” thread lol
Howd you like the side partials? They kill my shoulders every time… I love em
[quote]gregron wrote:
you should rename this the “I hit a new PR every workout” thread lol
Howd you like the side partials? They kill my shoulders every time… I love em[/quote]
Hahah. Well I’m hoping that will continue but we’ll see.
Side partials were pretty difficult. I’ll admit the motion feels pretty odd so far, but my lateral delts are pretty dead by the end of them for sure.
Awesome arm workout today, even though I had to cut it short and drop my “pump” exercises.
3-11-11
Arms
Barbell Curls
90x12 2 rep PR
90x8
90x8
100x10 3 rep PR
Smith Closegrip Benchpress
175x8
185x8
195x7 10lb PR
205x4 20lb PR (forced out two reps with spotter help after the 4 clean reps)
DB Hammers
40’sx8
45’sx8
50’sx10 2 rep and 5lb PR
Skullcrushers
90x8
90x8
90x8 (first set was 80 last week)
Pinwheels
50’sx8
50’sx8
55’sx8 2 rep PR
Pressdown Machine
215x8
225x8
235x10 5lb PR
Solid arm workout. I’ll take all the PRs. lol. As I type this, I and two of the guys I went to the arnold with have 2lbs of steak(NY strip mmmmm) and 4lbs of pork steaks grilling over coals from an open fire. Gonna be delicious.
I tried a preworkout for the first time today, though I took it at two thirty and didn’t lift till 4 (lifting partner changed time last minute lol), not sure if that helped me with the PRs or not. I didn’t feel much from it at 4(though I was really energetic until 3:30ish.)
3-14-11
Back and Biceps
Hammerstr Pulldowns
305 (2plates 40ps)x10
315 (3plates ps) x10
325 (3plates 5 ps)x10 10lb PR
Seated Low Rows
220x10
230x10
240x10 10lb PR
Db Rows (Paused at the top of every rep)
80x10
90x10 (straps)
100x10
110x10 10lb PR
Deads (back was feeling decent today)
155x4
205x4
265x4
295x4 PR (since last reoccurance of back injury)
315x4 PR (same)
DB Curls
40’sx8
45’sx8
50’sx6
BB Curls
80x9 1 rep PR (for second exercise on back day, not overall)
80x9
80x9
Cable Curls
somexsome (failed on 2nd set)
Weighed in at 180lbs.
I’ve been studying all week for a Circuits analysis exam I had this morning, I wasn’t getting on T-Nation because it’s pretty much my #1 source of procrastination. I’ll try to type out all of my workouts from the week over the next few days.
3-15-11
Chest and Triceps
DB incline
65’sx8
70’sx8
75’sx8
80’sx5 (-1 rep from last week)
Started on a bad note. Everything felt really heavy on this day for some reason. I didn’t get a whole lot of sleep the night before.
Flat bench
160x5
165x5
170x5
175x4.9999 (I was grinding it out and the spotter grabbed it)
Skipped last set, no excuse besides I was pissed…
French Press
60x8
70x8
75x8
(No weight pr, but 5lbs more on the first two sets than previous week)
flies
30’sx10
35’sx10
35’sx10 (form got kinda sloppy)
3-16-11
Legs
Front Squat
I tried handsless grip. It was a lot easier to keep the weight back, but choked me out a lot more too. I had been wearing a hoodie to have more padding for my shoulders. Next week I’ll try handsless without the hoodie and see if I can breath a little better. Did short sets due to lack of breath.
135x4
145x4
(said screw it, I’ll go heavier while I can)
185x1 weight PR
185x0 - on the way up, I rolled the bar sort-of into my throat, which made me panic and dump the weight forward. I actually caught it in a zercher position and lowered it to the pins.
Leg ext.
160x10
170x10
175x10 +5lb PR
85x20
Ham Curls
135x10
145x10
155x10 +5lb PR
90x20 +5lb pr for 20rep burnout
Glute/Ham Raises
+35x8
+55x8 +5lb PR
+55x8
+55x8
I’m going to keep the weight here for a while. I’m still getting a good feel out of it, but I’m using more lower back than I like. I need to focus on using only glutes and hams here.
Leg Press machine
150x10
170x10
190x10
The leg press was taken, but I actually got a better feeling out of this (and it didn’t bother my lower back), might keep this.
3-17-11
Shoulders
Seated DB Press
55’sx5
60’sx5
65’sx5
70’sx5
75’sx3 weight pr -happy with this. I’ll look to add at least one rep a week just like I did with the 70’s until I hit 5 reps, then up the weight again.
Side Laterals
25’sx10
25’sx10
25’sx10
Front Laterals
30’sx10
30’sx10
30’sx10
Rear delt raises on inc bench
10’sx30 +5 rep PR
10’sx30
10’sx30
10’sx30 crazy rear delt/middle trap pump
Partial Laterals
40’sx12
40’sx12
40’sx12
Shrugs
275x10
275x10
(was tired and needed to study, so i cut these short)
I hate the goddamn Reset button. Accidently pressed it with my palm on my laptop mousepad and erased this whole post. Ugh.
3-18-10
Arms
BB Curls
100x8
100x6
100x6
110x6 PR -my goal for the next couple months of 135 for at least one clean rep looks very achieveable.
Smith Close-grip
175x8
185x8
195x7
205x4 -exact same reps as last week. At least I didn’t lose anything.
Hammer Curls
45’sx6
50’sx6
55’sx6 (sloppy form) PR -keeping it here for next week probably.
Skulls
90x8
90x8
100x6 PR
Pinwheels
50’sx10 PR
50’sx10
55’sx10 PR -these felt light today for some reason.
Pressdown machine
220x8
230x8
240x10 +5lb PR
DB curls (pump exercise)
30’sx12
35’sx12
35’sx12
Pressdowns
160x8
170x8
180x8
190x8 PR
the whole stack was 200, so i said why not…
200x6 PR -felt pretty strong here. lol.
Cals have been between 3800-4200 throughout this week. Weighing in on Mondays only now to stop myself from freaking out about little weight fluctuations.
3-19-11
Legs -did another leg day for the hell of it.
Front Squat
Did Handless Grip without a hoodie. Could breathe a little better.
95x8 warmup
135x5
145x5
155x5
165x5
175x2 (hit the pins, got thrown off, left the weight down on the pins) PR?
135x7 (wanted to do at least 12 reps as a burnout, but the weight was off-balance and kept rolling forward on my left side)
Leg ext.
165x10
175x10
180x10 5lb PR
85x20
Ham Curls
140x10
150x10
160x10 5lb PR
90x20
Glute/Ham Raises
35x8
55x8
55x8
55x8
Leg Press machine
160x10
180x10
200x10 10lb PR
220x10 30lb PR
Took some pictures on friday and the rest a couple minutes ago.
Start with back relaxed.
lat spread…I have no idea on arm placement/how to do this pose well.
Quads
-couldn’t flex these very hard, they kept cramping, guess that’s what I get for taking pictures the day after leg day.
