Ark94's Workout Log

[ark94]

Ugh, im the dumbest dumb kid out there. fuck

So a bit longer of a post today, tons of shit need help on. Video will help, and i will hopefully have one Monday because im running into problems.

Friday, March 12th, 2010 - Workout A Rippetoe's 3x5

Squat - 135lb.

Bench - 125lb.

Deadlift - 175lb.


Okay, my Squat.... fuck. I should have never gotten ahead of myself and bumped it up from 125 to 135. I think i have sacrificed a lot of my form now. Basically, when i get into the squat, racking it off and everything is fine. Getting down is fine, coming OUT of the bottom of the squat is killing me. Absolutely killling me, before i stopped GM'ing completely, i am not doing it anymore either, except now i have started a little bit, not a big GM though just a little bit if i am having troubles getting out of the bottom. So i get down to the bottom of the squat, and coming up its a pain, i have no momentum, or no tension w/e to release off of, like in rippetoe's book he explains you get a sort of spring from going so low, but you have to find your own perfect spot. I have not yet found that spot, and its killing me. I did all 3 sets. but i sacrificed a lot. I need input, on Monday shall i bump the weight back down to say 125lb. get my form back then move at a constant rate. I was fine at 125lb on monday when i was squatting, then i jumped it to135lb on wednesday. My form has been fucked since wednesday, i am guessing i should bump it down, and continue with just the 5lb. increase each workout as i HAD been doing. Input?

Bench went great, and deadlift went awesome. Nothing to say about those, squats are just killing me though.

 

[ark94]

oh, thats the other thing i forgot to ask.

I am not sure why, but when i go to the gym, after a day of school i had more energy then when i was at home today. When i got to the gym, i was bummed out of my mind. I was so tired i got no clue why, i ate basically the same stuff, except i didn't have my litre of milk in the morning is the only difference....

So, any help on energy before a workout? I usually have some, but is there anything to boost my energy, or whatnot because i was soooo worn out today before my workout.

 

[ExtraMile]

sleep is the best thing to boost your energy. Sleep more and eat more.

why are u so annoyed that u had a squat session that wasnt optimum squat form? at least you squatted which is more than alot of people are prepared to do

 

[ExtraMile]

The only thing I am saying is not drink full fat milk if you already get 2%, all you are doing by eating full fat milk all the time is getting a little more artery clogging sat fats.

wierd because mark rippetoe who wrote the book that ark94 is following reccomends drinking a gallon of whole milk every single day for hardgainer skinny kids like ark94...

 

[JDid23]

Dude, your training seems to be at a mental fuck. You don't think you can do anything, and you call yourself the "dumbest dumb kid out there". You're only 15 or 16 years old, and you have years to learn the lifts correctly. You're starting younger than basically anyone and you're starting the RIGHT WAY. Yes, your squat could use some help but at the same time, you have to realize you're doing a great job and give yourself a big fucking pat on the back.

 

[ark94]

Dude, your training seems to be at a mental fuck. You don't think you can do anything, and you call yourself the "dumbest dumb kid out there". You're only 15 or 16 years old, and you have years to learn the lifts correctly. You're starting younger than basically anyone and you're starting the RIGHT WAY. Yes, your squat could use some help but at the same time, you have to realize you're doing a great job and give yourself a big fucking pat on the back.

Thanks man, everything i do is a mental fuck is what im told from my parents, and teachers and friends lol. i really have no confidence in anything i do.

Aside from that, i am going to squat again on monday, hopefully i can video it and post it up here. Just a question about my bent row, and my deadlift should i be using a double overhand grip or a overhand underhand grip? I tried over and under for my bent last week, and it went great. Seemed easier than double over, however when i deadlift i always do double over, would it be easier to do under and over grip? I am going to try both, but i just want to have some input here.

 

[ExtraMile]

on your rows do both overhand. Reverse grip rows is a differant exercise and mixed grip rows are just dumb

for deadlifts use double overhand until you stop being able to grip it, then do one hand over and one hand under but only for your heaviest set and only when you can no longer grip your heaviest set with double overhand grip

 

[ark94]

oh and the other question i had that i forgot to ask. it is about rest time between sets, on certain lifts i take a bit longer rest than others. Like squats or bench, maybe a 1 to 2 minute rest in between sets, but on bent rows i would take a minute or less rest on each set. Should i be 1 minute max rest in between sets for everything i do, or does it not matter much at all?

 

[JDid23]

Thanks man, everything i do is a mental fuck is what im told from my parents, and teachers and friends lol. i really have no confidence in anything i do.

Aside from that, i am going to squat again on monday, hopefully i can video it and post it up here. Just a question about my bent row, and my deadlift should i be using a double overhand grip or a overhand underhand grip? I tried over and under for my bent last week, and it went great. Seemed easier than double over, however when i deadlift i always do double over, would it be easier to do under and over grip? I am going to try both, but i just want to have some input here.

You've identified problem #1- self confidence. Over the summer when this kids mom basically had me train her son (best family friend my age) i helped him learn squats and deads. He never went above 135 on either lift because he was scared he'd fuck himself up... He was also more than capable and has great genetics. Confidence is vital in life man; school, lifting, girls, and more importantly, how you view yourself is a very important part of your life.

Get some vids if you can- Once you start stalling with double overhand, i would switch to over/under. The bar doesn't slip out of your hands as easily as it does with double overhand.

 

[ExtraMile]

rest aslong as u need between sets

ark, post up an example of your daily diet. I mean each food at what meal times and shit not just "yes my diet is good" lol