Toro Moving West(side)
- 01-27-2013, 10:41 PM
- 02-08-2013, 11:17 AM
****, I've let this log slide. I've still been working out, have no fear. My laptop has had issues so I'm having it serviced. I might be able to make a post tonight, we'll see.Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
- 02-19-2013, 03:08 PM
Well, I had been sick for a while and out of the gym. This is my first week back besides 1 workout last Thursday.
I had been doing box squats in place of free squats since July or August, whenever this log began. This was actually in large part a way to keep squatting/working out while addressing the severe pain I had developed while free squatting over the late Spring/Summer of 2012 in my hip. It's gone now. But anyways, before I tested my free squat max, I did some Safety Bar Squats with 325 for 3 brisk sets of 10 during a deload, which made me think I could handle a good amount of weight on the free squat. I was wrong - I only hit 405 for a really bad single. But the point of this is to say that I'm back to doing more free squatting.
In terms of upper body updates, I've really started to develop a decent groove with pronated pullups. Still needs work, but my back feels great after them, and my shoulders don't hurt at all. I hit a bench of 325 last month, which made me happy. This was without having my ass come up.
Last 2 workouts below:
395-3x3 <-- last rep on first two sets were cut short, but still counting for now
CAMBERED BAR GM
STANDING SL HAM CURL
superset with NEUTRAL GRIP PULLUPS
ROPE AB CRUNCHES
150-10,10 <-- got headache, so I stopped these
I am glad I hit 395 for sets of 3. I cut the last rep of the first two sets short (high), but it was mostly due to poor form on the descent. My hips didn't go back like they should have, and instead I just dropped down. The first two reps were beautiful, and deep. My last squat set I nailed well.Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
02-19-2013, 03:09 PM
I decided I should really do more repetitious work (not to be confused with volume) for my bench. I could use more work on my technique and explosiveness, which suck ass. I'll just be flipping around between RE and DE days, with DE devoted to either speed or ballistic bench.
BALLISTIC BENCH (index on rings)
SEATED CABLE ROWS (2x D-handles)
220-12,11+1,9+3 <-- cheating on last rep of 2nd set, last 3 reps of 3rd set
BAND PULLAPARTS and stuff
I had a most interesting session today. I was talking with a few of my buddies at the gym, and they started talking to me about ballistic benching. I remember reading some about it, but I never did have a great idea of perform or incorporate it. We all agreed it would be great for me to throw it in. Man, it was a bitch. I love it, though. I wish I had done this earlier. I'm glad I am doing something like this, because I really need more explosiveness off the bench. Anyways, the idea is to lower the bar as fast as possible and reverse it without touching your chest. It's pretty hard to do, actually. Everything else went well. Chest was fried after the bench, and triceps felt like tearing/exploding from the JM presses.
Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
02-19-2013, 03:11 PM
Super Squat Pre-workout, then rumble-rolled ITB, adductors, and hip flexors. Peanut for the meaty hamstring/adductor junction
BOX JUMPS (heights unknown atm)
tall side + 25lb bumber + 1" mats-7x
TALL BOX STEPUPS (hips well below knee)
30lb-4x8 <--taxing, mostly on right leg
40lb-8 <-- highly taxing, both legs but mostly on right
CALF RAISES superset HANGING AB RIPPER
What an interesting session. In line with my upper body session, I did some box jumps to change things up a bit with my routine (which what a great time considering the many days off) and work on my neurological conditioning, especially for squats. Worked on bending legs, flaring knees out, and fully extending my body by lift-off. Really got the hang of it towards the end. However, the height of the box really pushed/taxed me. Everything in the upper thighs were lit up. The really deep step-ups were very humbling for a guy who has done upwards of 70-80lbs per hand for stepups off a similar-sized box for sets of 6. Did GHR to nail in the volume/work for my hamstrings. I didn't fail at 10, but I could feel I was going to be pushing too hard so I called it quits. Happy with this workout.
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