01-29-08 12:15 PM - Post#402407    

Accountability and encouragement are two very powerful factors in logging workouts publicly. Equally valuable is the chance for the readers to use other people's training logs to learn new exercises, workout combinations or lesser-used training tools. We'll use this co-op training log to further these terrific community benefits.

Each month a new group of three or four trainees will plot their workout plans in advance, tell us their purposes for the month and log their progress, ask questions, give or take feedback as considerations come up in the logs. The trainees will have somewhat related goals, and the goals will change each month as the trainees surrender their spots to other loggers.

The following month another group of loggers will tell us about entirely different regimes. People who want to can follow along at home, changing up their workouts month to month or retaining the exercises and programs they enjoy.

The trainees will pre-plan and post their scheduled routines at the first of each month, so the rest of us will know what to expect, perhaps to select a program to follow on our own, and to be able to make adjustments to account for equipment variances.

This will introduce readers to new training regimes, and to challenge us all to keep our training regularity during busy times or stressful months.

Everyone is welcome. Whenever possible, we'd like to reserve one spot each month for someone who hasn't logged here before, or who is returning to logging after a hiatus.

Follow along, and when you feel that little flush of urge to step forward and log your workouts publicly, give a yell when the next month's call for trainees goes up.

February: Rich, Joshua, Tim and squat training from Wicked
01-29-08 12:25 PM - Post#402411    

We open this month with Rich (tallcoolone), Joshua (jdonovick), Tim (yadmit), who are using the basic movements discussed in our Starting Strength book review forum.

Bill (Wicked Willie) will walk us through a squat rehab program designed for those with a problem squatting well, and that will be helpful for anyone who wants to learn good squat form.

01-29-08 12:32 PM - Post#402414    

Squat Quest 2008

If you've followed my posts, you know that I have a significant problem with squatting. I won't belabor the reasons or the previous trials here...suffice it to say, I've tried many different roads to Rome and have yet to reach it. At the request of Laree, I'll share another journey...though I am loathe to do so.

I started tonight by reading the squat progression movements in Athletic Body in Balance. There were three movements there and following is my first attempt at them. (Starting Strength moves will come later...I'm crawling before walking.)

The first one is a toe touch with the balls of the feet elevated on a board. For me, it was a handy 2x4. The heels and toes are touching, a rolled towel is held firmly between the knees and the arms are stretched overhead to begin the movement.

I was immediately struck by the difficulty of maintaining my balance - no suprise, that. It got worse as I reached overhead and to add insult to injury, my shoulders are somewhat tight, making straight arms overhead fairly difficult.

Still fighting for balance, I reached for my toes...and to my amazement, was able to touch them with just a slight bend in the knees. One down, nine to go. By about the fourth rep, my balance suddenly became easier, as did my toe touch. I finished the 10 reps.

The second movement is also a toe touch, with the heels elevated. The same overall positioning is maintained. Any elation I felt from the first movement was quickly erased by the second. I was stopped about 3-4 inches short of my toes and it required a fair knee bend to touch them. I felt a tension in the lower back and hamstrings. (I knew my hams were tight but give me a break!) Ten reps were completed here also, but they weren't as complete or as easy as the first movement.

(Guess that really indicates the need to stretch the hamstrings.)

The third movement requires a small platform or box in front of you. Heels elevated as in the second movement and you reach down to rest your palms flat on the platform. A 2,4 or 6 inch platform is recommended. While maintaining flat palms on the platform, you squat down deeply and slowly, taking care to maintain the knees outside of the elbows.

This movement was a miserable failure for me. I required a 10 inch platform. Then, the tightness in my hams and back manifested about halfway down to a full squatting position. When I finally hit bottom, I'm sure my back was rounded a bit, (it shouldn't be) and I was really having trouble maintaining my balance with my hands in contact with the platform. Less problem with balance with arms extended in front...but that's not what the movement called for. I tried to sit in the low position for about 20 seconds to see if I could relax into both the balance and the stretch but was unsuccessful at both and had to stand after a mere 10 seconds.

I opted to hold an upright of my power rack and assume the same deep squat...so I could at least get in some stretching. The stretch and balance requirement was not the same but close.

So much for my first session. I ended it feeling somewhat defeated, although the toe touch with toes elevated pleased me.

I then completed a leg workout using my machines, i.e. the leg extension, leg curl and leverage squat. Don't know if this is going to be the best course of action but it pleased me...especially after the "letdown" of the squat progression training movements.

It's a very humbling experience for me to engage in non-weighted movements and to publicly declare my success or failure with them. After training around this weakness for 30+ years, it's hard to return to square one and try stuff like this. The goal or fantasy, is to be able to do a full, free squat with first 135 lbs. and then eventually maybe 225 lbs. That would be enough for me. A front squat with 135 lbs. would be very pleasing, also.

Tonight indicated a need for stretching...since there are numerous "compensatory" tightnesses in my body.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

Co-op Online Training Log
01-29-08 12:35 PM - Post#402417    

Goals:
Continue to work toward a 300 max on bench
build size in arms
increase overall body strength
stay reasonably lean


workout plan for feb

Monday
cardio--mostly 15 minutes on stairs, but will sprinkle in some hill sprints and 30 min steady runs.
abs--everything is weighted now except decline leg lifts(hope i can weight them soon). Mostly wipers, full sit ups, crunches, decline leg lifts.

Bench - gary edwards bench routine. Basically it is 2 weeks of volume and two weeks of low reps/heavy weight. Wash, rinse, repeat. Been working great!! Right now finishing up the last week of a 4 week cycle based on a 260 max. Focused on attaining a 300 max on bench later this year.
Clean and press 4x6/or heavy seated db shoulder press 4 sets
incline db press - going to mirror the bench routine. volume for volume/heavy for heavy
Barbell shruggs supersetted with front raises. 4 sets of 10-12 reps on each.
tricep rope pulldowns 3 sets of 15, at whatever weight i can do 15 slow good reps
ingle arm supinated tricep pulldowns 2 or 3 sets to failure with each arm. I have been getting a great pump with this and the rope pulls. Hopefully continue to build some foundation in the arms.



Tuesday--Back/Biceps
cardio
abs
4x superset
chins x max
chingrip(supinated) pulldowns 10

Seated close grip rows 4 sets of 10-15
single arm rows 4 sets of 10
4x superset
barbell curls 10
back extensions 10-12 weighted reps
curl bar supinated grip 3 sets of 10

WednesdayLegs
4x superset
leg extensions 12-15
leg curls 10-12
wrist curls 10

Squats all the way to the ground
5 sets of 10 foundation building
100 weighted step ups.
4x12 reverse wrist curls


Thursday
cardio
abs
bench same as monday
standing front barbell shoulder press 4x10
incline db press bench volume or heavy deopending on bench routine
bent lateral raises 4x10-12
same triceps as monday

Friday off

Saturday
Leg/back/biceps 3 excercises each
4x superset
leg exts 10-15 reps
Lat pulldowns 8-12 reps
wrist curls 10 reps

4x superset
Straight leg deads 10-15 reps
seated wide grip rows 10-15 reps
reverse wrist curls 12 reps

4x superset
single leg squats 10
Back extentions 10-15 weighted reps

curlbar supinated grip 3 sets 10 reps
concentration curls 3 sets 10-15 reps

Sunday off

Edited by tallcoolone on 01-30-08 09:03 AM. Reason for edit: No reason given.

Re: Co-op Online Training Log
01-29-08 12:49 PM - Post#402428    

I'm going to be using the basic Starting Strength program. I'm already a week into the cycle. I'm going to be lifting Monday-Wednesday-Friday alternating. Between workout A and B as follows:

A: Squat, Bench Press, Deadlift
B: Squat, Press, Power Clean

Each day I will warm up with Larry Scott's Ring of Fire and 5 minutes of rowing.

I should be receiving a captain of crush #1 gripper this week, so I'm going to add grip training on probably twice a week.

I'm going to be focusing on my technique and am hoping to gain mass and power.

Since adjusting my technique as advised in Starting Strength I have reduced weight in squat significantly, but have actually gained some power in the bench press. The press and the power clean are new to me. The press is pretty easy, but I'm still learning the basics on the power clean, I'm finding it technically difficult. I started weightlifting using Pavel's power to the people program, so my deadlift technique is good, so that's going to be cycled more or less as normal, the main new thing is that I've never done so many sets with it before.

Every exercise will have 5 warm up sets followed by 3 work sets. The warm up sets are evenly spaced building up to the work sets. I think I have a good plan for my cycle, which started last week and will end the first week of March.

Work-set weights through February will be as follows:

1/30
Squat 220, Bench 190, Dead 275

2/1
Squat 225, Press 105, Clean 135*

2/4
Squat 225, Bench 190, Dead 280

2/6
Squat 230, Press 110, Clean 135*

2/8
Squat 230, Bench 195, Dead 285

2/11
Squat 235, Press 110, Clean 135*

2/13
Squat 235, Bench 195, Dead 290

2/15
Squat 240, Press 115, Clean 135*

2/18
Squat 240, Bench 200, Dead 295

2/20
Squat 245, Press 115, Clean 135*

2/22
Squat 245, Bench 200, Dead 300

2/25
Squat 250, Press 120, Clean 135*

2/27
Squat 250, Bench 205, Dead 305

2/29
Squat 255, Press 120, Clean 135*

*I'm going to stay at 135 with the power clean until I have the technique down, after that I'll probably increase the clean 5 pounds on the workouts that I don't increase the press.

This might be pretty ambitious, but I think I'm up to it. If I have to modify my goals down the road so be it. Nothing is outside of things I have done before, just either more reps or better technique in the case of the squat.

EDIT: Each set is 5 reps.

Sports do not build character. They reveal it. -Heywood Broun

Edited by jdonovick on 01-29-08 03:40 PM. Reason for edit: No reason given.

01-29-08 12:54 PM - Post#402433    

I wish I were taking my workout from Starting Strength, but alas, I don't have the book (yet) and I have not had enough time to get boat loads of information from the current thread.

What I am trying to do is drop some fat and keep some lean weight as best as I can. I am currently using a Fat Loss program from The New Rules of Lifting by Alwyn Cosgrove and Lou Schuler.

I've completed the first phase of this routine and am now moving onto the second portion.

Fat Loss II

Workout A

Superset
Front Squat
Wide Grip Cable Seated Row

Superset
Supine Hip Extension with Leg Curl
Barbell Push Press

Superset
Dynamic Lunge
Upper-Body Russian Twist

Workout B

Superset
Snatch-Grip Deadlift
T-Push Up

Superset
Bulgarian Split Squat with Overhead Press
Chin Up or Underhand-Grip Lat Pulldown

Superset
Romanian Deadlift with Bent Over Row
Lower-Body Russian Twist

There are three sets of each movement with the rep scheme changing along with the rest period. I do two workouts of each (A and B) and then change the rep scheme from 3 sets of 12 with a rest of 60 seconds to 3 sets of 10 with a 45 second rest then to 3 sets of 8 with a rest period of 30 seconds, alternating between Workout A and Workout B.

I'll be doing each workout six times.

I have a challenge with the Romanian Deadlift so more or less stuck with a Straight Leg Deadlift.

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

01-29-08 06:33 PM - Post#402591    

• Wicked Willie Said:

Just chiming in to let you know I'm following along a day behind you. Did my toes raised, heels raised (10,10), not too bad. The last move, nightmare still. Ugh, needs work!

Last week, upon discovering how bad that was going to be, I started working on raising my hands overhead, holding, then shifting them back in a long stretch, first one hand, then the other, then both at the same time. That effort made today's squat to the block, hand overhead work at least a *little* bit better.

I hope others of you who don't squat because you don't know how or can't do it well will join in this month of practice. In doing the self-tests, a few times I even fell over, no kidding! But this time around, instead of saying "forget it, this isn't for me," I realized it meant there's a weakness, something I can fix.

Already there's measurable progress. In fact, now that I know what to look for, it's obvious the weaknesses are in some cases only on one side, causing problems in the opposite side that had to kick in to compensate. How simple it is to strengthen some small muscles to fix the whole!

And the really cool part is much of this stuff can be done daily, even multiple times a day, because it's not big stuff that hits us with the central nervous system exhaustion. That means once in a while the progress is fast -- we don't have to wait all month because we have to rest a long time between sessions.

You're seeing more and more of this rehab/prehab stuff filtering in to the logs and forum posts as we try different things. It's pretty new, not many of your gym mates know about it; if you jump in with Wicked now, you'll be ahead of the crowds.

01-29-08 10:48 PM - Post#402683    

Squat Quest 2008 - 01/29/08

One of my cats just jumped on the keyboard and wiped out a large posting I had just composed, so here is the short version:

All squat progression movements were a little less easy tonight and I couldn't reach my toes or my final squat position as easily. I was a little stiff from the first session. Balance was better in movements one and two...but poor in the deep squat. I noticed a fair amount of tightness in my hamstrings, a little in the low back and a good tight stricture in the right low back/oblique area.

I imagine that the last area mentioned as tight is that way out of compensation. My left side is affected by the residual effects of cerebral palsy and the right side is tightening up to compensate and protect.

I nearly fell backwards a couple of times but broke form to catch myself. (I'm on a bare concrete floor.) Maybe I'll move the movements indoors to my living room and its carpet and just let the fall happen. Should make finding a balance point easier, once I overcome the fear.

I've a lot of work to do and I can see that patience and persistence are going to be required.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

01-29-08 10:56 PM - Post#402688    

Good goals everyone.
I'll be following along here and interested in reading your progression.
Best wishes to all..

01-30-08 09:19 AM - Post#402780    

I know it is still jan, but i will put this mornings workout just because it has to do with squats. Very irritated at lack of leg strength. Have some knee issues and have used them as an excuse not to work the legs. Going to get the legs going and am looking forward to the squat focus this month.

wednesday am
65 sec planks--both sides and front
60 wipers with 7 1/2# ankle weight

4x superset
leg exts 12x125
leg curls 10x115

4x superset
wrist curls 10x50
rev. wrist curls 15x20

squats--hamstrings to calves
10x95
8x105
8x105
8x105
8x105

Can't really figure out where i want the bar. It probably doesn't matter with weight this light. I do standing front shoulder presses with more weight and less effort than these squats.(thus the irritation) Feel like the push up is through toes rather than heel. Did concentrate on it the last 2 sets and was able to make the push come from whole foot, but wasn't able to get the good heel push. balance issue i guess.

01-30-08 11:11 AM - Post#402843    

It's basically February, isn't it?

Fat Loss II - A1

Start: 7:15am
Finish: 8:00am

Warm Up: Five minutes on the treadmill

SS:
Front Squat: 75x12x3
Wide Grip Cable Seated Row: 90x12
----
Supine Hip Extension with Curl: 12x3
BB Push Press: 50x12x3
----
Dynamic Lunge: 45x12x3
Upper Body Russian Twist: 12x3

Thoughts: I'm going to keep the weight on the Front Squat and the Cable Seated Row. Both were a nice challenge and I could really feel it towards the end of these movements. Any more and I'm sure I would have lost form on the Rows.

The squats are cool. I must focus on form a bit more, but I was getting nice and low. I also want to ensure my knee is not sticking out too far.

I had planned on doing 60 pounds on the Push Press, but decided to start with 50 instead... basically wanted to see where I was at and didn't want to hurt myself. That sucks.

I kept losing count on the Lunges. I added more. Gotta pay attention to that if I want to be able to walk the next day.

t

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

01-30-08 11:16 AM - Post#402848    

Haha Tim...I know what you mean about the lunge count. Great feedback Thank you...

Co-op Online Training Log
01-30-08 11:19 AM - Post#402852    

I commented in your log, where I should have.

aka SAVAGE/JDIDAN/Dan the Protein Man You can't choose your parents however you can choose your lifestyle Earn your supplements The most important stack you can do are big plates.- Sweatn

Edited by Manor on 01-30-08 11:22 AM. Reason for edit: No reason given.

01-30-08 11:21 AM - Post#402854    

Wicked,

May I ask about the use of the board placed under your heels? Is the for your PF or to help you with touching your toes in general? I appreciate this type of learning experience in order to increase my knowledge base. Sometimes it takes me a few times to assimilate what is being written, because I am more of a visual learner. Thanks for your feedback, and taking on this endeavor.

Best,
d

01-30-08 01:09 PM - Post#402911    

The use of the board is simply me following strictly what is written in Gray's Athletic Body in Balance. The different foot positions (toes up on board, heels up on board) are to cause different muscle groups to relax or fire differently, than they would with heels flat on the floor. Eventually the goal is to eliminate the board entirely in the third movement (the deep squat.)

At least that's my understanding of its use.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

01-30-08 05:30 PM - Post#403025    

Thank you very much...Got it (finally lol) Good luck to you.

01-30-08 06:33 PM - Post#403059    

Wicked

I am really enjoying your detailed descriptions. I would have appreciated them a lot more when I was first learning to squat and having so much trouble. Misery loves company or something like that. But your posts are helpful and not miserable at all.

01-31-08 08:54 AM - Post#403218    

Yesterday's (1/30) workout:

Larry Scott's Ring of Fire
5 minutes of rowing to warm up.

Each set is five reps.

Squat: 45 80 115 150 185 220 220 220

Bench Press: 45 75 105 135 165 190 190 190

Deadlift: 135 165 195 225 255 275 275 275

A couple of thoughts. I'm starting to get the ring of fire down, its hard to contract some of those muscles! I rowed a little faster than normal for the warm up (25 strokes/min, I usually warm up at 22 or 23). My splits were pretty fast for a warm up. I thought my overall warmup was better from this, but I was a little fatigued in the squat. Not sure if it was from the rowing.

I felt very strong in the bench press. I've been using the valsalva manuever and holding my breath for all five reps. At first it was weird and I felt a little light headed. That has passed though and it just really helps me stay tight through the whole set. My shoulders slip out if I breathe much.

I felt decent in the deadlift. The first work set I felt weak in, but then the last two were good. I think I hit a new level in my technique, I really experienced the "squeezing it off the floor" sensation for the first time. Also I'm recruiting my whole body better (pulling more from the upper back, not just the lower).

I got my Captains of Crush #1 yesterday! I can't quite close it yet. I think I'll do some grip training today. Probably warm up with my Everlast gripper and then work with the captain.

Sports do not build character. They reveal it. -Heywood Broun

01-31-08 08:56 AM - Post#403221    

• tallcoolone Said:

Up until like two weeks ago, I had the bar up on my traps. This was fine, but having moved it down low across my shoulders (a la Starting Strength) I find I can get deeper easier. It was painful at first, but the muscles acclimated to holding it there.

Sports do not build character. They reveal it. -Heywood Broun

01-31-08 11:51 AM - Post#403322    

I like the bar a little lower, too, Joshua. Rich, you should try to learn the lower bar position; once you get your chest up and out, there's a spot that feels just right. I think you'll like it.

01-31-08 07:34 PM - Post#403509    

I'll give it a try Laree and Joshua.


Thursday pm

75 decline leg lifts
bench 3x225, 3x230, 3x240
clean and press 4x6@135
incline db press 3x10@65
bent lateral raises 4x10@20
tricep rope pulldowns 3x15
single arm supinated tricep pulldowns 3xfail
15 on stairs

01-31-08 10:53 PM - Post#403612    

Squat Quest 2008 - 1/31

It didn't take long for discouragement to settle in. The movements appear to be getting harder, not easier. Tonight I even stretched my calves and hamstrings a bit before I did the squat progression movements...and I felt less flexible than the first time.

Toes up toe touch was still possible but it required just a touch of "bounce" to actually touch my toes. Not much, just a touch. The first time I could simply bend over and touch them. 2x10 I actually lost my balance on one repetition of these but didn't worry about it too much...one of the things that is being trained is balance.

Heels elevated toe touch saw me no closer to my toes than about six inches. I could feel a lot of tightness but it was most obvious in my hamstrings and lower back.

The deep squat sit remains a disaster. I can't even assume the proper starting position. I also really can't easily squat with my knees outside of my elbows. More stretching needed and maybe strengthening of the abductors. I did three semi-repetitions of this and sat in the deep squat for about 10 seconds each time. I can feel the stretch in the lower back, knees, hip and a lot of stress on the quads. I gave up in disgust and sat in a deep squat without the heels elevated and using my Zane Squat straps for balance.

Then the following workout:

Leg Press 3x12 with weight increase each set
Leg Extensions 2x20
Leverage Squat 1x10, 2x5

It did seem to be a tad easier to reach the low position in the leverage squat after the squat progression movements. I am still miles away though.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

02-01-08 11:14 AM - Post#403739    

• tallcoolone Said:

Interesting work with the rope. What are the supinated ones and why the failure?

02-01-08 11:17 AM - Post#403741    

Fat Loss II - B1

Start: 7:25am
Finish: 8:20am

Warm Up: Five minutes on the tread mill.

SS:
Snatch Grip Deadlift: 95x12x3
T-Push Up: 12x3
----
Bulgarian Split Squat with Overhead Press: 10lb(2-5sx)x12x3
Chin Ups: 7/7/5
----
Romanian Deadlift w/Bent Over Row: 50x12x3
Lower Body Russian Twist: 12x3

Thoughts: My weight was 180.2 this morning. Man, this is a tough one. There truly are no words to describe how much of a pain the Bulgarians are. And then to throw in the Overhead Press. Well, that's just sheer torture. Somewhere Cosgrove is laughing his head off. That combo really gets your heart pumping.

I tried to keep the rest periods to 60 seconds as prescribed, but wow... it wasn't gonna happen on the last set.

I was feeling a bit of back pain on the left rotation on the Russian Twist. I will keep note of that.

I'm looking forward to tomorrow to see which part of me hurts the most. I did have DOMS yesterday and a bit today, too.

t

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

02-01-08 12:39 PM - Post#403775    

• Wicked Willie Said:

Huh! It's definitely getting easier for me, all three movements.

• Wicked Willie Said:

Do you suppose this means it's working, even though they're getting harder?

02-01-08 12:46 PM - Post#403777    

Great stuff, you guys. Bravo!

02-01-08 01:13 PM - Post#403798    

• Laree Said:

The rope pulldowns are both arms.
For the singles I put on a handle(like for crossovers)and grip it palm up and extend it downward. It seems to give a pump to the bottom of the tricep just above the albow. After doing 3 sets of 15 with the rope it doesn't take many reps of single to get to failure (10-12)

02-01-08 01:17 PM - Post#403801    

----
Bulgarian Split Squat with Overhead Press: 10lb(2-5sx)x12x3


Not able to picture this? Sounds cool though. How does it work?

02-01-08 01:22 PM - Post#403805    

Just like so.. but as you squat down, curl the weight up and do an overhead press. Much fun.

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

02-01-08 01:24 PM - Post#403806    

• tallcoolone Said:

Oh! Funny. I thought you meant you tried and failed three times.

02-01-08 03:03 PM - Post#403851    

• Laree Said:

02-01-08 05:07 PM - Post#403895    

Yesterday's grip training:

Everlast gripper, 2 sets of 10 each hand.
CoC, 3 sets of 5 each hand.

Can't close it yet. But I'll get there.

Today:

Ring of Fire
5 minutes of Rowing

Squat: 45 85 120 155 190 225 225 225

Press: 45 60 75 85 95 105 105 105

Power Clean: 45 65 85 105 125 135 135 135

My squats felt good today and felt very strong in the press. I was pretty tired by the last few set of power clean though. The technique is still not down, but I feel like I'm improving. Having trouble getting into the jumping position after the pull without slowing or stopping the momentum. I have hard time being patient with these sort of things. It'll come eventually, I can't expect it to be perfect over night. I suppose. :)

Sports do not build character. They reveal it. -Heywood Broun

02-01-08 05:08 PM - Post#403897    

Power clean continued:

At least today it didn't bang my collarbone with the bar like I did on Monday.

Sports do not build character. They reveal it. -Heywood Broun

02-01-08 06:50 PM - Post#403945    

• yadmit Said:

Dude, you've got skills! I do these but have just mastered them with no weight and still have slight balance issues.

02-01-08 06:51 PM - Post#403948    

Well, I found today my right foot wasn't completely in line with my hip.

Without weight I typically don't have too much of a challenge... but two five pound DBs threw a curve into that today.

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

02-02-08 02:08 PM - Post#404135    

I liked the video...I have done these with bi curls and shoulder presses, and I tell ya that is quite a workout indeed.

Excellent stuff...

02-02-08 05:55 PM - Post#404204    

saturday am
3 times around a 1 mile loop.
Ran as hard as I could sustain up a 1/4 mile hill and jogged the rest of the loop.


afternoon

Tried out the new row station we got. Like it!
Wide grip rows 5x10@70
squats 6x10@95
Took a wider stance and seemed to find a nice groove. Allowed butt to go down even further. Also after the 3rd set, I seemed to find the right spot on my back for the bar. Lower did feel better but it seems to make my arms go out wider to get a hold on the bar. My hands were actually resting out against the weights,(long arms) Worrying about getting my hands pinched later with heavier weight when racking it.
Shoulder width rows 5x10@70
SLDL 10x205, 10x205, 10x225, 10x225
Barbell curls 10x65,10x75,8x85,10x65,10 x65, 8x75,17x45
Took db's home to do forearms later
4x10@50 wrist curls
4x15@20 rev wrist curls

02-02-08 07:01 PM - Post#404212    

• tallcoolone Said:

These are what I do on a Bodymaster machine.

~ Stingo ~ “A wise man once said nothing” — a wise man

02-02-08 09:01 PM - Post#404264    

I've been neglectful of cardio the last while... so today, I was on my way to work, the gym is on the way, so I stopped.

Cardio:

Did about 35 minutes or so on a bike.

My heart rate hit about 160bpm.

t

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

Co-op Online Training Log
02-03-08 12:18 AM - Post#404331    

Squat Quest 2008 - 02/02

Moved indoors to train tonight. Garage is crowded since we're having the roof repaired and reshingled. Makes getting the motorcycle in and out a chore...and there isn't a lot of room with the motorcycle in the garage.

I stretched (this is an accomplishment in itself) for about 5 minutes before doing the squat progressions tonight. Did a calf stretch, glute stretch, hamstring and lower back stretch.

I'm happy to report that it seemed to make a difference...albeit a small one.

The toes elevated toe touch saw me touching my toes without a bounce from rep one. I didn't use the rolled up towel between my knees like demonstrated in Athletic Body in Balance, since I'm not having problems with my knees hyperextending. I did note some tightness in the lower back and hamstrings but it was greatly reduced from my level of a few days ago. 2x10

The heels elevated toe touch was also a bit improved...though I still can't touch the toes without a knee bend. I was able to reach down and touch the tongue of my shoes without bouncing, so I utilized that point. That was a few inches improved from a couple days ago. I noticed some lower back tightness in a new area...on my left side just above my hip. Maybe from the stretching. 2x10

The deep squat sit saw me using a milk crate as a platform. I was actually able to get my palms flat on it (with just a slight knee bend.) Squatting slowly down to a low position, I still had difficulty keeping my knees outside my elbows. Also, as I squat down, my balance shifts radically, since the higher platform causes me to "push back" when keeping my arms straight. This places me in a precarious balance and I often feel like I'll fall over. Tonight I stopped high and just maintained my position till the stress on my knees caused me to rise. My hip joint was still below parallel, so it qualifies as a fairly deep squat position...especially for me. I only did three slow reps...before the stress to my knees got fierce. Keeping the feet pointed straight ahead like mentioned in the text...results in knee discomfort. I imagine that flaring my feet to about 35 degrees would greatly alleviate this but that is not what is described in the book.

I felt a little better about tonight's session.

Then I had a small workout as follows:

Dumbbell Row 4x8 alternating sides with no rest
Overhead Down Pull with cables 2x20
Cable Curls 3x15
Cable Tricep Extensions 3x12
Dumbbell Floor Press 8 each hand
Dumbbell Pullover on Floor 10

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

Edited by Wicked Willie on 02-03-08 11:04 AM. Reason for edit: To correct some incorrect information

Re: Co-op Online Training Log
02-03-08 08:44 AM - Post#404361    

• Wicked Willie Said:

Is this conflicting advice from different books? Starting Strength advises the feet pointed a bit out, having a diagram, a picture, and much explanation. Or is what you are doing for a specific reason and therefore sounds all right?

Re: Co-op Online Training Log
02-03-08 09:12 AM - Post#404365    

• Vicki Said:

having them say that was such a relief to me. I'm slightly bow-legged and trying to squat with feet straight really torques my knees.

Sports do not build character. They reveal it. -Heywood Broun

Co-op Online Training Log
02-03-08 10:56 AM - Post#404388    

Vicki (and others:)

The advice to keep the feet pointed straight ahead is specific to the Athletic Body in Balance. It is not advice for efficient squatting...it is movement correction advice to prepare for squatting.

Normally, I would just say the heck with it and do what was comfortable and easy...but I'm trying something radical for me and actually trying to follow someone else's advice. The discomfort I'm feeling may be indicative of some inflexibility that needs to be resolved. If the movement crosses over into what I feel is "bad" pain...I'll drop it like a hot potato, of course.

The book Starting Strength and McRobert's Insider's Guide to Weight Training Technique recommend that the feet be flared outward from parallel to match knee tracking. I'll follow that advice when I feel I've obtained all that I can from Gray's ABB.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

Edited by Wicked Willie on 02-03-08 02:12 PM. Reason for edit: No reason given.

Re: Co-op Online Training Log
02-03-08 02:10 PM - Post#404459    

• Wicked Willie Said:

Ditto over here on the rolled towel idea, so it's nice to hear I can drop that part as unnecessary.

Uh... I've got a new twinge on the left hip, too. Weirdness! I'm refocusing some effort on rolling over a tennis ball, thus:



For others following along, here's my weekly link over to the Triggerpoint Therapy site.

I wondered about the toes out positioning, too, and decided, as you did, to go with Gray's recommendation for the movement retraining purposes.

Really glad to hear there's progress, Bill!

PS: That's not me in the picture, lol. Also, I recognize that's not the left hip, never fear.

Re: Co-op Online Training Log
02-04-08 09:09 AM - Post#404677    

WW,

Progress is progress. Stick with it, man. You're a leader, like it or not!

Above all else, guard your heart, for it is the wellspring of life. Prov 4:23 "I'm not a doctor just someone that gets injured a lot." irondawg "Confidence - the absence of doubt - is a distillation of hope, faith and knowing." Dave Draper, BISS, page 65 "Few things are more fulfilling than personal progress." Dave Draper, newsletter of 4/2/09 100 Day Burpee Challenge 08 Survivor squatting makes me sleepy

02-04-08 11:21 AM - Post#404764    

Fat Loss II - A2

Start: 7:56am
Finish: 8:48am

Warm Up: Five minutes on the treadmill

SS:
Front Squat: 75x12x3
Wide Grip Cable Seated Row: 90x12x3
----
Supine Hip Extension with Leg Curl: 12x3
Barbell Push Press: 55x12x2/60x12x1
----
Dynamic Lunge: 60x12x3
Upper Body Russian Twist: 5lbsx12x1/10lbsx12x2

Thoughts: I upped the PP and the Lunge. The rep scheme changes on Friday's workout, so we'll see what I can do. I drops from 3 sets of 12 and a sixty second rest to 3 of 10 and a 45 second rest. Should be fun.

I have been fighting a headache for the last twelve hours or so. It's not bad, but lingering. It has nothing to do with the Super Bowl. I was hoping it would go away overnight, but that does not appear to be the case. I hope the workout didn't aggravate it.

t

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

02-04-08 11:34 AM - Post#404778    

• yadmit Said:

Do you have any neck tightness on either side? Happily, I don't get headaches very often, but when I do, it's nearly always associated with a neck problem.

02-04-08 11:53 AM - Post#404795    

Not that I can feel.... mind you, yesterday was a 'low water' day. That might have had something to do with it.

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

02-04-08 01:18 PM - Post#404863    

Monday 11:00

Bench press
12x155
12x155
10x160
8x175
8x180
10x165

Press "strict"--3x8@95
Incline db press 3x13@55
Barbell shruggs 4x12@225
Tricep rope pulldowns 3x10
Singe arm pulldowns 2x exhaustion

Was crunched for time so reduced sets and reps and didnt do a few other excercise at all. Still got a great pump and it was nice to leave the weight room not feeling completely wiped out. I may try that again sometine.

Co-op Online Training Log
02-04-08 11:12 PM - Post#405116    

Tonight's squat progression workout was a virtual copy of the previous one. Stretched for about seven minutes before starting.

Toes elevated toe touch didn't require a bounce, though the touch was momentary. Balance is getting better, only felt like I would lose it one time. 2x10

Heels elevated toe touch was the same, didn't improve or regress. Touch was to the tongue of my shoes, with slight knee bend. Lost balance one time but recovered before stepping off board. 2x10

I still feel a little tight on these two movements...but not as much as the initial session.

The deep squat sit didn't hurt as much but the balance problem and the abductor inflexibility are still obvious. Did four reps.

Followed with the iron in this manner:

Leg Press
15,12,10,8,8
Leverage Squat
3x5

I like to tell myself that these movements have improved my form and my depth but I really can't tell if the improvement is real or me really, really wanting it to be real. Leg Press felt a little better, thought that I went deeper before my hips moved off the pad.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6