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TGR's Cheetos Chraining

315x2

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335x1

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225x5

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GRRR. Still not getting low enough. I also saw on one of the end of my heels were kind of bouncing up, how do I prevent that?
 
225's were right AT parallel. 315 was deathly close. 335 was a high, as you know. You're getting better!

Ankles popping up is usually related to ankle flexibility/mobility. Or letting the weight shift you forward onto your toes, which could be an upper back tightness issue.
 
liftandswim said:
225's were right AT parallel. 315 was deathly close. 335 was a high, as you know. You're getting better!

Ankles popping up is usually related to ankle flexibility/mobility. Or letting the weight shift you forward onto your toes, which could be an upper back tightness issue.
Click to expand...

Thanks L/S.

Do you think i'd benefit att having a wider stance, for depth purposes?
 
RegisterJr said:
Thanks L/S. Do you think i'd benefit att having a wider stance, for depth purposes?
Click to expand...

Hard to tell from the vid, what are you at now? Little bit outside shoulder width? If so, I'd stick with that. I think widening your stance would make it harder to reach depth.
 
liftandswim said:
Hard to tell from the vid, what are you at now? Little bit outside shoulder width? If so, I'd stick with that. I think widening your stance would make it harder to reach depth.
Click to expand...

Yes, and ok.
 
Whew, finally caught up in here!...Awesome workouts Thomas! Squats looked good too!

turff49 said:
The seated is easier on the lower back and I really feel I can isolate the hammies easier in the seated. You'll probably Max it out!
Click to expand...

I agree! I like the seated leg curls as well for the same reasons! I really like the way you can really feel the hammies fire!
 
love2liftkat said:
Whew, finally caught up in here!...Awesome workouts Thomas! Squats looked good too!



I agree! I like the seated leg curls as well for the same reasons! I really like the way you can really feel the hammies fire!
Click to expand...

I definitely feel the hammy's on lying curls, and they tax me good. But, if tall think seated is better on the back I'll give those a try. Something about them didn't feel right, but I'm not certain now why that was.

Thanks Kat!
 
RegisterJr said:
I definitely feel the hammy's on lying curls, and they tax me good. But, if tall think seated is better on the back I'll give those a try. Something about them didn't feel right, but I'm not certain now why that was. Thanks Kat!
Click to expand...

It feels funny just switching angles sometimes! Maybe it will feel better next time you try! Lying is great as well but I definitely feel it in my lower back.
 
liftandswim said:
225's were right AT parallel. 315 was deathly close. 335 was a high, as you know. You're getting better!

Ankles popping up is usually related to ankle flexibility/mobility. Or letting the weight shift you forward onto your toes, which could be an upper back tightness issue.
Click to expand...

Totally agree with everything here, fwiw to you. This video helped me tremendously recently, transitioning to a lowbar squat. When you press the air down into your belly and get the "pulldown" grip right, the weight feels extraordinarily light as you extend the weight out of the rack and it keeps you perfectly tight. Part 1 & 3 are also very helpful, and I highly suggest you take the time to watch: Duffin just squat 881 at 220 in comp, raw w/ knee wraps, so he's someone worth listening to.

[video=youtube;9hbyl5Neoio]https://www.youtube.com/watch?v=9hbyl5Neoio[/video]
 
Great videos, Thomas! Must go squat heavy now!!!! :'(
 
snagencyV2.0 said:
wow and I thought I was bad about late entries... :lol:
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Better late than never!

RegisterJr said:
315x2

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335x1

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225x5

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GRRR. Still not getting low enough. I also saw on one of the end of my heels were kind of bouncing up, how do I prevent that?
Click to expand...

Have you considered going wide stance, low bar placement and taking a wider grip on the bar? I'm only 5 ft. 4ish and I hold the bar right before the pins and put my feet as wide as the rack allows in almost all cases. It's tricky at first, but once you make the transition to low bar there's no going back.

Hyde said:
Totally agree with everything here, fwiw to you. This video helped me tremendously recently, transitioning to a lowbar squat. When you press the air down into your belly and get the "pulldown" grip right, the weight feels extraordinarily light as you extend the weight out of the rack and it keeps you perfectly tight. Part 1 & 3 are also very helpful, and I highly suggest you take the time to watch: Duffin just squat 881 at 220 in comp, raw w/ knee wraps, so he's someone worth listening to.

[video=youtube;9hbyl5Neoio]https://www.youtube.com/watch?v=9hbyl5Neoio[/video]
Click to expand...

Yeah, what he said also. :)
 
classic34 said:
Better late than never!

Have you considered going wide stance, low bar placement and taking a wider grip on the bar? I'm only 5 ft. 4ish and I hold the bar right before the pins and put my feet as wide as the rack allows in almost all cases. It's tricky at first, but once you make the transition to low bar there's no going back.

Yeah, what he said also. :)
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I'm open to whatever gets me squatting the most weight at the right depth.

Liftandswim suggested keeping the stance i'm using…

And the reason why my hands are so close together so that I can push my elbows down and try to squeeze my lats. Is that not right?

Thanks Hydei, I'll watch them in my work car today.
 
RegisterJr said:
I'm open to whatever gets me squatting the most weight at the right depth.

Liftandswim suggested keeping the stance i'm using…

And the reason why my hands are so close together so that I can push my elbows down and try to squeeze my lats. Is that not right?

Thanks Hydei, I'll watch them in my work car today.
Click to expand...

Sorry, I worded that poorly. I meant that with low bar position you'll probably end up with your hands wider in comparison to high bar.
 
classic34 said:
Sorry, I worded that poorly. I meant that with low bar position you'll probably end up with your hands wider in comparison to high bar.
Click to expand...

I'm going to play around with the low bar...
 
Rest day today. I was originally going to move my rest days around but I was up all night with a pain from behind my shoulder all the way up my trap and neck.

The kind where you have to move your whole torso to look around.

Anyway, it's getting better, and I can't wait to bench tomorrow.
 
RegisterJr said:
Rest day today. I was originally going to move my rest days around but I was up all night with a pain from behind my shoulder all the way up my trap and neck. The kind where you have to move your whole torso to look around. Anyway, it's getting better, and I can't wait to bench tomorrow.
Click to expand...
That's not a good sign. When I blew my neck out that's exactly where and how the pain was. Under the scapula and up into the trap. You might have a slight bulging disc. Worth getting checked out if the pain comes and goes...
 
turff49 said:
That's not a good sign. When I blew my neck out that's exactly where and how the pain was. Under the scapula and up into the trap. You might have a slight bulging disc. Worth getting checked out if the pain comes and goes...
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It feels like pains I've had in the past sleeping wrong. If it doesn't continue to get better than I'll get it checked for sure.
 
Ouch! Definitely watch that! I hope it goes away quick and is nothing serious!
 
Ouch! I've had that before. I think you def slept wrong. Feel better, Thomas!
 
Is the cooler weather bringing on the muscle pulls or what? Heal up brother.
 
love2liftkat said:
Ouch! Definitely watch that! I hope it goes away quick and is nothing serious!
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puccah8808 said:
Ouch! I've had that before. I think you def slept wrong. Feel better, Thomas!
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Thanks Ladies!

kenpoengineer said:
Is the cooler weather bringing on the muscle pulls or what? Heal up brother.
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I am strongly leaning towards sleeping wrong. Should be hard to do on a temper-pedic...

Just put some biofreeze on. That stuff is the bomb.
 
I get that pain a lot. Mostly happens when I sleep on my side. Actually have it right now since I slept pretty rough this weekend
 
joh408 said:
I get that pain a lot. Mostly happens when I sleep on my side. Actually have it right now since I slept pretty rough this weekend
Click to expand...

It's till here. I slept better, but thought it best to not go do chest and shoulders. I'd hate to prolong it.

Another rest day...
 
Oooo bio freeze is the bomb!! I need to get some! I've used it a few times for my neck pain and it helps so much!!
 
What do we have here?

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love2liftkat said:
Oooo bio freeze is the bomb!! I need to get some! I've used it a few times for my neck pain and it helps so much!!
Click to expand...

I think it's good enough to lift again. A little more biofreeze tonight though.
 
classic34 said:
Sorry, I worded that poorly. I meant that with low bar position you'll probably end up with your hands wider in comparison to high bar.
Click to expand...

This, most definitely. And Duffin comments on this explicitly in that video series - he states that you will see some huge lifters with extremely wide hand positions, but this is only due to lack of mobility (size, previous injuries, failure to mobilize properly through the years of building up) - you always want to keep the closest tolerable grip on low-bar to achieve max upper back tightness, just like you thought, RegisterJr. This tends to be the same position your hands would be at the bottom of a widegrip lat pulldown. Going too close, though, will cause a lot of pain, so that's something to weigh as well.
 
I hate neck pain. I almost had a bad one a few days ago but when I got home I rolled on a hard ball all over my mid back/scap/traps to the back of my head. I put a warm compress over it and The next day it the pain/stiffness went away. but saw the vids of the squats. I see an improvement for sure! Keep working at it and find that groove
 
Thanks guys. Il get the squat down eventually.

I hope.

I still have to watch the series. I found it hard to pay attention to the video while driving. It seems it needed my eyes to.

:bigeyes:

Neck pain isn't too bad this morning. Never thought of using the ball, but this afternoon I'll use a heat pad.

Chest and shoulders, here I come!
 
60s rests on all-

Chesticles & Shoulders:

My tablet was dead, so I just guessed what I tempered of reps/tempo...

Banded Hammer-Strength Press 120.33 weight per side:

-1s flex

Set 1 : 1x10
Set 2 : 45x10
Set 3 : 70x8
Set 4 : 95x8
Set 5 : 95x6
Set 6 : 85x8
Set 7 : 80x7

-these were supposed to be 6's...

Barbell Incline Bench Press 234

-sets of six, explosive in nature until you can no longer hit six.

Set 1 : 135x6
Set 2 : 155x6
Set 3 : 175x6
Set 4 : 195x6

Drops set:
Set 5 : 205x3 drop +
Set 6 : 135x6 2s pauses +
Set 7 : 135x1 no pause

Reverse Band Bench 297.5

No bands, just a warm-up:
Set 1 : 135x3
-With bands, explosive:

Set 2 : 255x5
Set 3 : 245x5
Set 4 : 245x5
Set 5 : 245x5
Set 6 : 225x5

-Some of the fives went up slow. He's also made my neck and shoulder a little tight.

Hex Press 80

Set 1 : 60x10
Set 2 : 60x9
Set 3 : 60x8

Dumbbell Bent Over Delt Raise 41.67

Set 1 : 25x20
Set 2 : 15x30
Set 3 : 10x40

Six-Ways 6.67

Set 1 : 5x10
Set 2 : 5x8

Cage Presses 110.83

Set 1 : 95x5
Set 2 : 95x5
Set 3 : 85x5
Set 4 : 85x5

NOTES:

I skipped a couple sets on what I did, and I skipped the pec minor dip. I just didn't have enough time.
 
Strong presses. JeFit doesn't have hex presses in it. I'm using DB close grip presses to record progress. BTW, I'm starting to switch from JeFit to Multi Year. It keeps getting better and I like how it uses the cloud for backup rather than someone's servers. It does a good job tracking volume with it's charting feature.
 
kenpoengineer said:
Strong presses. JeFit doesn't have hex presses in it. I'm using DB close grip presses to record progress. BTW, I'm starting to switch from JeFit to Multi Year. It keeps getting better and I like how it uses the cloud for backup rather than someone's servers. It does a good job tracking volume with it's charting feature.
Click to expand...

I added hex presses on my own, like the banded stuff.

Multi year, huh? I will download it now and play around with it. I love Jefit, but if the grass is greener...
 
Heckuva workout! Bet the chest was feeling it. Still feeling the pain under the shoulder blade?
 
turff49 said:
Heckuva workout! Bet the chest was feeling it. Still feeling the pain under the shoulder blade?
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It's not as bad. Really only 'feeling' it just below the neck when I turn. Didn't keep me up though.
 
So glad your neck is feeling better! You definitely had a great workout!!
 
Yet another...

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I completely thrashed my back today...
 
Barbell Bent One Arm Row 114

Set 1 : 35x8
Set 2 : 70x8
Set 3 : 80x8
Set 4 : 80x8
Set 5 : 90x8
Set 6 : 80x8

-These felt really heavy this week.

Cable One Arm Lat Pulldown 101.33

-Lean back, drive your elbow down.

Set 1 : 80x8
Set 2 : 80x8
Set 3 : 70x8
Set 4 : 70x8

-These felt heavy too.

DB Lat Pullover: Bent Arm 105

Set 1 : 75x12
Set 2 : 75x10
Set 3 : 75x9

-… And heavy.

Reverse Banded Deadlifts 366.67

No bands-

Set 1 : 135x3
Set 2 : 185x3
Set 3 : 225x3
Set 4 : 275x3

+ bands, explosive, pause at bottom
Set 5 : 275x10
Set 6 : 275x10
Set 7 : 275x10 (re grip after 6)

-No belt this week.

-these winded me... They were also really fun today. They didn't feel as heavy as the previous exercises. My intentions were to do a video, but I left the phone that I use for video on the charger at home.

Kayak Row 120

Set 1 : 80x10

Switched to wide grip

Set 2 : 80x8
Set 3 : 90x10

-On the last set I think I perfected my form to where I feel that most in my lats. It always takes me a couple weeks on new exercises to get it down.

So, my laptop took a crap yesterday. When feasible, I need to get a new one.

Or an iPad.

Maybe I'll start bringing my work laptop home.
 
Super workout man!
 
Aww I'm so disappointed now that you didn't video! Jkn I hate when I forget/leave things at home! Pushed through a great workout though without letting it trip you up!
 
turff49 said:
Super workout man!
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love2liftkat said:
Aww I'm so disappointed now that you didn't video! Jkn I hate when I forget/leave things at home! Pushed through a great workout though without letting it trip you up!
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Thanks y'all!

As long as I don't forget my headphones, all else will be on. :)
 
Check this out:

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Your comment about the lat pulldowns (taking a couple weeks to get it down)... absolutely. Heck, after 10 years of training I'm still learning how to squat and bench haha. Good to hear that your neck is feeling better. Those little pains can really cripple your training/life.
 
classic34 said:
Your comment about the lat pulldowns (taking a couple weeks to get it down)... absolutely. Heck, after 10 years of training I'm still learning how to squat and bench haha. Good to hear that your neck is feeling better. Those little pains can really cripple your training/life.
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Its a good feeling, too, properly performing something and having it 'feel effective'.

wasme said:
All caught up Thomas... great lifts my brother.. and that new Nutraplanet deal is sweet.
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Welcome back Simon.
 
I slept like a champ last night. I was close to turning my alarm off thinking it was Saturday though.
 
Arms and front squats:

One minute rest in between supersets, when I started super setting front squats they were done during my rest time.

SUPERSET:

Cable Rope Triceps Pushdown 166.67

WU
Set 1 : 70x10
Set 2 : 70x10
-
Set 3 : 100x20
Set 4 : 90x20
Set 5 : 80x20
Set 6 : 70x20

-I had to pause a couple times on the final three sets. He's got my triceps pumped hard

Barbell Curl 114

Set 1 : 90x8
Set 2 : 80x8
Set 3 : 70x8
Set 4 : 70x8

-Dead stop when forearm was parallel with the floor

SUPERSET:

1.5 DB Curl 31.67

Set 1 : 25x8
Set 2 : 25x8
Set 3 : 25x8
Set 4 : 25x8

-all the way down, halfway up, and all the way down is one rep

Bench Dip 57

Set 1 : 45x8
Set 2 : 45x8
Set 3 : 35x8
Set 4 : 35x8

-five second negative, explode up

-Plus FRONTS

SUPERSET:

– Plus front squats

Kettleball Lying Extension 46.67

Set 1 : 35x10
Set 2 : 35x10
Set 3 : 30x12
Set 4 : 30x12

Dumbbell Cross Body Hammer Curl 49

Set 1 : 35x12
Set 2 : 35x12
Set 3 : 35x12
Set 4 : 30x12

Added superset, plus front squats::

Cable Overhead Curl 84

One drop set:
Set 1 : 70x6
Set 2 : 60x5
Set 3 : 50x5
Set 4 : 40x5
Set 5 : 30x8
Set 6 : 20x8

Cable Rope High Pulley Overhead Tricep Extension 160

Set 1 : 100x18

+

overhead hammer curl w/ rope 143.33

One drop set:
Set 1 : 100x13
Set 2 : 80x7
Set 3 : 60x6
Set 4 : 40x12


I had a great pump going. I have more front squat notes that I'll add when I get the video up.
 
I like this workout! Dead stops and pauses must have killed you! Impressive!
 
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