As far as the pull aparts, I've been doing the eliteFTS series at least every workout day. Hit the rear delts with weight once or twice a week as well. I usually do it as part of warmup as far as bands go for pull aparts.
A lot of people will say that they love milk, but not many will admit that they are "in love" with milk.
Hah thanks man. The new job should be great, it's my first "real job" haha.. I graduated engineering school in may. Took sometime to find something but I'm happy I did. Got me out of working in retail.
I really need to get my own band to do the pull-a-parts with. And do them when I'm not in the gym because I usually don't have time.. Probably bands along with some chucks and a lifting belt in the next month.
Cycle 2 Week 2 day A
nice solid work out today. got a squat vid.
stretching (hams, and hips)
v-sit to roll out
warm-ups - barx8 135x5 185x3
work sets - 210x3 225x3 240x7
boring but big - 135x10 145x5x10
stretching (hips, hams)
v-sits to roll out
i cut the grass too. push mower. about 30 min. lol. (what i call cardio)
good work day today. wanted 6 reps on 240 pushed out a 7th. my knees are bouncing at the top of my squat.. i have no idea why. i really can't even feel it.. weird. depth felt good, back felt good. feel really stable without the nikes on. the GMs killed the hams today. my form on those is getting better, really trying to keep a tight arch in the back and focus on moving the weight with my hams and glutes. really starting to feel those. i do those barefoot as well.
Lookin good man. Work on pushing your knees outwards a bit more to reduce the forward lean. Looking great though. Nice tight back the entire time
Looking good, squats I mean
Thanks guys. Yeah I gotta try to force the knees out a bit more. I'm improving weekly on squats though, I like what I'm seeing so far.
Strong lifts man.
GL with your first day, hope it goes well. I know how the first couple of weeks can be, just relocated recently for a new position. Lots of training and adjusting to the new routine. Make sure you keep up with your lifting...you're making great progress.
Cycle 2 Week 2 Day B
Good first day at the office, only worked 6 hours today.. bad thing is that most of that time was spent sitting watching videos and filling out papers.. which led to stiff legs and back, it doesnt help that i squated yesterday either. i was out of position on bench pretty bad, my lower back wasnt having it.. couldnt really get the weight on my traps.. got some vid of todays bench effort.
stretching (shoulders, lats, chest)
5 lb plate lateral raises
warm-ups - barx8, 95x3, 135x3
work sets - 165x3 175x3 185x8
boring but big - 125x5x10 (did some closer grips, some wider grips)
20x80 (kroc style)
about 40 reps each way (over/under hand)
Was pretty out of position today on bench. everything felt pretty bad. my previous rep record on 185 was 8 last cycle, i got 8 today. but i was pretty happy to just get those reps. real grinder today. chalked up and did some kroc style rows, that was a blast haha. felt that all throughout the upper back. going to foam roll a lot tonight and stretch the hips and hams. tomorrow is an off day. deads on weds.
Nice job bro.but Yea man sitting all day sucks
I know what your saying about paper work im a steamfitter and every time we move jobs its more paper work
I worked up at Fermi nuclear power house had paper work for a week
Anyway gl with the job hope u enjoy it and keep up the good work
Sitting around all day and tight lower back = sit your ass on a lacrosse/softball (literally ). I find rolling on one of those (targeting my Piriformis) does wonders.
Nice session though. While it isn't a huge issue, watch the head with the bench (I see it popping up when the weight comes down).
Don't miss out on the next deal:
Thanks guys. Yeah I need to invest in that lacrosse ball.. Think after work tomorrow ill make a run to the store.
Cycle 2 Week 2 day C
work has been going good, everyone has been great.. the whole sitting thing is still tightening me up in the glutes and low back. i did the Limber 11 before my workout today and that seemed to help a little bit. the ball to glute does some damage lol. still felt a bit tight during warm-ups but i worked through it. got a video of my last set today, a bit higher hip position then i usual, but besides that i see no glaring mixtakes. i think i fixed my over extending issue as well. that kinda makes the reps a bit easier.
limber 11 (youtube it if you dont know it, really helps loosen you up for lower body workouts)
warm-ups - 135x5 185x3 225x3
work sets - 270x3 285x3 305x8
boring but big - 185x5x10
decline sit ups
did 6-7 sets of 15
good lift today. would like my hips a bit lower on deads. but i felt pretty solid with this weight.. lockouts are better this week. squeezed the glutes to lock the weight out. im keeping track of my estimated 1rm from each workout, and i am attempting to increase that number each week. so far for squat and deadlift this has been my best week. for bench press last week was better.. but the trend so far is going up for all 4 lifts, im happy.
U going up each week or 3 week cycle?
Agreed, your lockout was much better this time around
Could tighten up the upper back a bit (couldn't we all on deadlifts ), but the lockout looks much improved. Solid work man.
Don't miss out on the next deal:
Like the others have already noted, form looks much improved already.
Thanks everyone! i gotta keep working on form as i go. the upper back will be tighter next week.
as far as the weight goes. i try to break a pr everytime that i can.. even if its by a pound or two. or if its taking a weight that i hit 7 times a few weeks ago and hit it 8 times this week. i look at the calculated 1rm that i get each week, and try to at least match or beat it the next week. still a 4 week cycle in terms of 5/3/1.. but it gives me a goal for each workout instead of saying okay i need to hit X number of reps but a few more would be cool.