Keeping Up With The Yates': A Couple's Training Log
- Thread starter liftingamber12
- Start date
Bigdumogre
Banned
Happy bday brother
hamdysayed
Well-known member
Happy bday bro, enjoy it and eat the whole damn cake ya hearr haha.
BamBam0319
Well-known member
Happy birthday man! Another year for huge gains in every aspect
BigRed1974
Well-known member
Have a great Birthday! I'm sure Mrs. Yates will make sure it is
yates84
Well-known member
Happy Birthday Yates! Your gift is in the mail.
I'm ready to open that! Wonder how long it will hang out in customs? Always a fun wait.
yates84
Well-known member
Saturday upper body power
Military press
2×20 @ 115
14 @ 135
13 @ 135
2×6 @ 155
Bent over row
5×5 @ 245
Bench press
2×12 @ 185
7 @ 225
5 @ 245
Incline DB press
4×10 @ 70's
Weighted pull ups
4×10 @ 45
Hammer iso chest press
3×10 @ 4 plates
Arnold press
3×12 @ 40's
Smith machine shrugs
3×15 @ 250
Ran out of time before I could hit my arms. Wanted to go back later and finish but that just didn't happen. My strength is really starting to skyrocket and I love it! Everything just feels light right now.
Thank you to everyone who wished me a happy birthday! It really does mean a lot to me.
Now if only YatesWifey04 would get out of the bed so we can go hit lower body power...
Military press
2×20 @ 115
14 @ 135
13 @ 135
2×6 @ 155
Bent over row
5×5 @ 245
Bench press
2×12 @ 185
7 @ 225
5 @ 245
Incline DB press
4×10 @ 70's
Weighted pull ups
4×10 @ 45
Hammer iso chest press
3×10 @ 4 plates
Arnold press
3×12 @ 40's
Smith machine shrugs
3×15 @ 250
Ran out of time before I could hit my arms. Wanted to go back later and finish but that just didn't happen. My strength is really starting to skyrocket and I love it! Everything just feels light right now.
Thank you to everyone who wished me a happy birthday! It really does mean a lot to me.
Now if only YatesWifey04 would get out of the bed so we can go hit lower body power...
liftingamber12
Well-known member
It was still bothering me yesterday morning. So, I took yesterday off. Didn't want it super pissed. However, I think I know the culprit. It started bothering me after squats, this morning. So, I think yates84 & I will try to tweak my set up & form for upper body during squats. It just feels stressed after squats, but it's only my right one. Hopefully, some adjustments to form will keep it happier.
Misfit28
Well-known member
Good plan, don't wanna push it if it doesn't feel right. Hope you find the culprit!
Rocket3015
Legend
I quit squatting for year because of a shoulder injury until I bought one of these, I love squats again
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liftingamber12
Well-known member
We have smith machine with something very similar built into it, at our gym
I'll get a picture of it. I'm not sure what the exact issue is. I just can't seem to find good set up that doesn't stress it.
I'll get a picture of it. I'm not sure what the exact issue is. I just can't seem to find good set up that doesn't stress it.
Joedoubledose
Well-known member
Are you having pain in your delt, in the actual socket or is it more behind your scapula ?
Toren
Well-known member
Any time I send or receive, I always pray the package goes around Chicago customs. I've had stuff disappear for days at a time there.
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yates84
Well-known member
Lol just when you think it's been seized and you will never see your package it shows up! Happens with my pharma orders all the time, almost like Christmas because I forgot I even had placed an order.
yates84
Well-known member
That actually looks like it would be great for squat form, wouldn't mind giving that a shot.
Toren
Well-known member
One of my tricks to avoid shoulder/wrist issues when squatting is to do a specific squat warm-up. Without it, squats are uncomfortable for me...damn aging body.
For my warm-up, I take a light dumbell and do a few sets of high rep military presses. This really helps me to loosen up the shoulder joint and gives me get the extra flexibility I need. Don't also discount that tightness in the front shoulder muscle can cause pain in the area as it pulls the shoulder out of alignment. One of the stretches I do for that is to put my hands behind me (palms to the ceiling) on a high bookcase or shelf. Then I keep my hands there as I walk forward and stretch out that front delt muscle. It is one of the most enjoyable stretches I do and is always helpful for me.
I also always do wrist stretches (bend and hold back and front 3-4 x) whick makes barbell squats easier for me. I find when my wrists are tight, I compensate with my shoulders and it can lead to more issues.
Rocket3015
Legend
Stop by my house next time your in PA !!
yates84
Well-known member
That's an excellent idea! I really need to get better with my stretching and mobility anyway, my rom is definitely getting smaller. Squats used to bother my Elbows so I started putting my arms out as far as possible, solved all my problems.
Toren
Well-known member
I am the heaviest I have ever been in my life (220+ - although down 4-5 lbs since dropping Trest) and I definitely need to do more mobility work myself. 20+ months ago 1 was in the range of 180lbs and let me tell you that much weight gain is not so enjoyable if you lose flexibility and ROM at the same time. I mean, you will lose a tiny bit anyway but if you don't actively work on it, it disappears. It kind of sneaks up on you too. One minute you're good to go and then you've gained all this weight and all of a sudden you notice things like twisting to put on a seatbelt, putting on a snug shirt, pulling off a sweaty undershirt, bending over to pick up something you've dropped, have all become a bit more difficult. I go through my phases of doing the work and not doing the work (ROM/stretching) and I can definitely feel the difference between the phases. I've made it a point to put in some consistent work in that area, during and away from weight training.
It's good you are considering doing more ROM training. On your mission to 200+ lbs, you will enjoy the weight that much more if you still move and feel like you did when you were 175 lbs.
yates84
Well-known member
I came to that same sad realization when I was at dinner last night. I could barely get my chopsticks up to my mouth which was awkward to say the least. In my teens and 20's I was never heavier than 120-130 pounds so 190 is a substantial increase for me. I do my fair share of post workout stretching but I need to take it to the next level.
On another note, my recent weight gain has hiked up my bp a little more than I feel comfortable with it getting. It's about time to back off my calories a little bit and chill with the weight gain. Estrogen issues are under control so it's not water retention. BP is something I've always struggled with so I want to be proactive before it gets out of hand. YatesWifey04 got a new band for my bike rollers so I can start riding my bike in the house again. I'm kinda looking forward to that
smith_69
Well-known member
yates84
Well-known member
What was the squat bet? Or will be being it double or nothing now?
Interested to see what's on the line!
Double or nothing on 150 squats!
clown007
Well-known member
I hope that is just Air Squats!! Holy Leg Day Batman!!!!
yates84
Well-known member
You might just get away with this if the Broncos keep marching down the field the way they are.
cheeky1
Active member
What the deuce indeed! I've never seen anything like it, can certainly see the merit in such a device though.
yates84
Well-known member
Wtf happened....
yates84
Well-known member
Sunday lower body power
Squats
20 @ 135
10 @ 205
2 @ 255
2 @ 275
2 @ 315
1 @ 335
Deadlifts
10 @ 225
10 @ 275
2 @ 315
2 @ 365
1 @ 405
Lying leg curls
4×15 @ 70
Hack squats
4×8 @ 6 plates
Leg press
4×10 @ 10 plates
Seated calf raises
5×15 @ 90
I haven't touched 405 in a while and it felt pretty nice. Extended my rest periods while squatting and deadlifting and that really helped limit the back pumps. Diet kinda sucked yesterday thanks to the superbowl, got my fill of junk food for a while. I gotta tighten up my diet this week, eating everything in sight has gotta stop before my bp gets any further out of range.
Squats
20 @ 135
10 @ 205
2 @ 255
2 @ 275
2 @ 315
1 @ 335
Deadlifts
10 @ 225
10 @ 275
2 @ 315
2 @ 365
1 @ 405
Lying leg curls
4×15 @ 70
Hack squats
4×8 @ 6 plates
Leg press
4×10 @ 10 plates
Seated calf raises
5×15 @ 90
I haven't touched 405 in a while and it felt pretty nice. Extended my rest periods while squatting and deadlifting and that really helped limit the back pumps. Diet kinda sucked yesterday thanks to the superbowl, got my fill of junk food for a while. I gotta tighten up my diet this week, eating everything in sight has gotta stop before my bp gets any further out of range.
Joedoubledose
Well-known member
Need that
smith_69
Well-known member
yates84
Well-known member
I appreciate it!
packers6211
Well-known member
I'm working on tightening my diet asap lol. Awesome deadlifts btw!!
MrKleen73
Legend
This is awesome, an attachment to make a regular bar into a safety squat bar. Pretty bad ass!
I came to that same sad realization when I was at dinner last night. I could barely get my chopsticks up to my mouth which was awkward to say the least. In my teens and 20's I was never heavier than 120-130 pounds so 190 is a substantial increase for me. I do my fair share of post workout stretching but I need to take it to the next level.
On another note, my recent weight gain has hiked up my bp a little more than I feel comfortable with it getting. It's about time to back off my calories a little bit and chill with the weight gain. Estrogen issues are under control so it's not water retention. BP is something I've always struggled with so I want to be proactive before it gets out of hand. YatesWifey04 got a new band for my bike rollers so I can start riding my bike in the house again. I'm kinda looking forward to that
Your best bet to lower BP is to lower carbs. Excess insulin increases cholesterol production by quite a bit. You can probably get away with increasing fats and lowering carbs a good bit without dropping calorie intake to keep gains coming while taking care of the BP issue. Also you can take Capsaicin Extract or Cayenne Extract to drop your BP a bit as well. Just make sure you drink enough water with the cap to wash it down. If a cap of capsaicin gets stuck in your throat and dissolves it is NOT PLEASANT!!!!!!!!!! On top of that if you have not done so in a while I would go give blood you will feel better almost immediately.
Congrats on 405 being easier for you!
Rocket3015
Legend
I used to squat and my shoulders would hurt for a week from reaching back and holding the bar. Now I can squat, no shoulder issues at all. I love it!
MrKleen73
Legend
Oh by the way another great thing to do before squatting which I think yates84 already mentioned before but a few sets of band pull aparts prior to squatting, well prior to damn near any movement really helps with the mobility and pliability of the joint.
Secondly just to be devils advocate here. Wifey, if you or the Mr. think you are in good position now and it hurts don't move yourself into a different position than a correct one so that it does not hurt. If it is just that you hurt your shoulder and that area is sensitive but otherwise you have a good set up. Do not change your form to accomodate the injury. Change the exercise until you can do it in correct form again without pain.
The attachment Rocket3015 has actually changes the movement not the form. However don't put your body out of alignment to still do an exercise in a way that doesn't hurt just for the sake of still being able to do that exercise. If you do then you are de-training yourself from positive form and ingraining new faulty movement patterns into your squat. You would honestly be better off doing front squats, or goblet squats. Heck doing, heavy leg press accompanied by hip thrusts would be a PERFECT combo to hit all of the same muscles just as effectively as squatting if that is the goal.
Secondly just to be devils advocate here. Wifey, if you or the Mr. think you are in good position now and it hurts don't move yourself into a different position than a correct one so that it does not hurt. If it is just that you hurt your shoulder and that area is sensitive but otherwise you have a good set up. Do not change your form to accomodate the injury. Change the exercise until you can do it in correct form again without pain.
The attachment Rocket3015 has actually changes the movement not the form. However don't put your body out of alignment to still do an exercise in a way that doesn't hurt just for the sake of still being able to do that exercise. If you do then you are de-training yourself from positive form and ingraining new faulty movement patterns into your squat. You would honestly be better off doing front squats, or goblet squats. Heck doing, heavy leg press accompanied by hip thrusts would be a PERFECT combo to hit all of the same muscles just as effectively as squatting if that is the goal.
yates84
Well-known member
Yes, carbs have been out of hand here lately, will step up my fat and lower carbs. I ended up jumping on lisinopril and my bp is back at 125/70 just after 2 doses. I don't like being on bp meds but it's better than high bp! I was up to 145/85 so it was time to take action. Gotta give some blood asap.
Rocket3015
Legend
I printed this picture and gave it to the wife, I come home today and there is a jar on the counter. I have a GREAT Wife !!!and this stuff taste AWSOME !!
smith_69
Well-known member
why dont you print the picture of the contest you have to judge, lets see if she leaves you PB then
LMAO
Rocket3015
Legend
Good point !!!
yates84
Well-known member
Was really enjoying my see food diet but sadly, it's over. I've been averaging 5 to 6000 calories every day for the past month and my body is finally tired of it. Had my first low carb meal tonight
hamdysayed
Well-known member
In for the 200 lbs picture update!