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Ark94's Workout Log
- Thread starter ark94
- Start date
Sucks, i am getting sick and it really drains the energy. Workout still went decent though.
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Workout A – Ripptoe’s 3x5[/FONT]
Squat – 165lb.
Bench Press –145lb.
Deadlift – 245lb.
Squat Warmup Sets (lotssss of stuff to ask/post about. Going to post it tomorrow)
2x5 – no weight (back, front)
1x5 - 95lb. (back)
1x3 - 115lb. (front)
1x2 - 135lb. (back)
3x5 - 165lb. (back)
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[/FONT][FONT="]Bench Press Warmup Sets[/FONT][FONT="] (huge fail)
2x5 – no weight
1x5 – 75lb.
1x3 – 115lb.
1x2 – 125lb.
1x5 - 145lb.
1x5 - 145lb. (little spot on 5th rep)
1x5 - 145lb. (little spot 3rd rep, medium spot 4th rep, 5th rep i got up a little and my arms gave out, i still held the bar but they felt like jelly, big spot on 5th.)
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[/FONT][FONT="]Deadlift Warmup Sets[/FONT][FONT="] (hard as fuck, still got through it)
1x5 – 135lb.
1x2 – 185lb. [/FONT]
1x5 - 245lb. (hard) (little bit longer rest inbetween reps, not too long)
Dips (could have done more i think, but again i am getting sick and drained out)
1x13 - BW
1x9.5 - BW
1x6 - BW
1x6 - BW
Squats
Post about it tomorrow.
Bench
Post about it tomorrow.
Deadlift
Post about it tomorrow.
That is sort of my plan now, end of may i will start the other program but if not by latest mid june i can start it.
I don't like to skip anything because than i feel like a quitter lol, so i got through everything. Now i am sick as fuck today, stayed home all day. Think its my first time being sick in 6 months easy. sucks.
Okay, so i will post up about the squats now.
Here is what i found yesterday, i did a little bit of experimenting.
If you look at one of my older videos - YouTube - Squat form check
And you see those safety bars? The ones that say hammer strength on them, there adjustable so i can move them wherever.
If you see closely my back still rounds, and my back has been rounding. So what i did was adjusted the hammer strength safety things, to a point where my back does not round. And that is about 3 spaces up from where it shows in the video, instead of 15 it up at 12. SO when i squat, my back doesn't round, and i can touch the safety bars and go back up.
Few things though. I checked my depth, and its maybe parallel, or a bit above parallel where my back doesn't round. If i go any lower my back will round, and that is bad right? But it felt so weird, when i squatted to where my back doesn't round it was hard (maybe me being sick affected that also), but i felt it a lot more in my legs as opposed to if i squat atg and my back rounds.
Another thing that was weird is that when i would go down, having the bar on my back the left side of the bar only ever touched the safety pins, the right side never touched the safety pins. I know its hard to imagine that, and it would be best for me to video but when i go down, instead of everything being like in line, the left side of the bar would be a bit lower and touch the safety pins. Maybe its because the way i held the bar? Or the size of where i put it on my back that only one side will ever touch. Does that make any sense? Both sides of the bar didn't touch, only one side.
I know i want to squat atg, but my back has started to hurt a little when i bench, even though when i squat it doesn't hurt. Is that because my back is rounding during my squat?
I have noooooooo idea if what i just posted made any sense. I can hardly type literally dying here of a fever and sore throat and whatever else is going on
I used to do what you did, touch the safety bars and go and its not good, puts you off balance. Go as deep as you can without rounding your back or whatever and work on flexibility and combined with PR'ing your deadlifts your erectors should strengthen and you should be able to hit better depth.
Maybe something like some light(er) goblet squats and some box squats with just the bar on your light squat day or prior to your heavy sets of squats will help you to really sit back when your squatting as if your sitting down into a chair, this might help to stop you GMing up out of the hole and to help you stick your hips back instead of rotating them downwards...
btw sickness can be a sign of overtraining, are you still making good progress in the gym?
dont plan on changing a program on a certain month, adapt what your doing when it no longer works
Maybe something like some light(er) goblet squats and some box squats with just the bar on your light squat day or prior to your heavy sets of squats will help you to really sit back when your squatting as if your sitting down into a chair, this might help to stop you GMing up out of the hole and to help you stick your hips back instead of rotating them downwards...
btw sickness can be a sign of overtraining, are you still making good progress in the gym?
dont plan on changing a program on a certain month, adapt what your doing when it no longer works
Thanks for the reply. I never done the touch the safety bars and go, only decided to try it yesterday.
I do always do some dynamic stretching before workouts, and the stretching has definitely helped, just the depth needs to come. I do however love the idea of on Wednesdays (no squat/light squat day) doing box or goblet squats. I think it would definitelyhelp with the gm'ing out of the hole, i will try it next week though. Tomorrow i decided im not doing any squats at all, just because i am pretty damn sick, and i feel giving my legs a rest would be optimal for Friday's workout.
EM, i would say i am getting progress in the gym, however i don't think i am over training. But i never know if i am or not, i don't usually "listen to my body" i just train.
And i want to do as much of the 3x5 as possible, i would like to switch my routine though sometime, i just don't know when. I don't have a set date, just a general area, but who knows by the end of May i might explode in my lifts and start making awesome progress then i won't have to change for a while. I will change depending on how i feel/ my progress rate.
Oh, yeah i will have to try that. It would most likely help a lot. A question about them though, do i just want to drop down and sit like i would be in a chair? Back straight and all? Or do i want to have my balls on the box, like in b fold the truth's videos? Where the guy says balls on, or is that something different? I tried them today and it just felt weird, i tried it on a bench press bench, so it was fairly lower, how high do i want the box?
Workout B - Rippetoe's 3x5
Military Press - 100lb. (hard)
Bent Row - 120lb (okay difficulty)
Military Press ( hard)
2/5 - Bar
1/5 - 55lb.
1/3 - 65lb.
1/2 - 75lb.
1/5 - 100lb.
1/4 - 100lb. (it just wouldn't go up, nothing worked)
1/5 - 100lb. (this felt easier then the last set, pretty weird)
Bent Row
2/5 - Bar
1/3 - 95lb.
1/2 - 105lb.
3/5 - 120lb. (decent, good form)
Assistance
none
Complexes
Well, after my complexes my lungs were on fire, i thought i was going to die, so i left out the assistance and went home.
Military Press - Really hard. We had to press it up from the stupid incline bench. So we put the bar on the incline bench racks, than sort of squat it up, then press. I am going to post something about presses and benching tomorrow, so nothing more to say other than it being hard.
Bent Row - nothing to say at all. It was okay. But i can still progress with it.
well there are two ways, the first would be to squat back push your hips out and touch the box with your balls first then just pause for half a second resting on the box like that then explode back up. The second way would be the same method but as you sit onto the box you sit back a little then lean forward again and sit up. I didnt suggest them to be heavy and to assist your squat I suggested them to help you mentally sit back more while squatting....
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