Djeclipse's 3 x 8 journal....

[djeclipse]

Better late then never.

Week 3 day 1 (mon)

Squat felt real heavy, I wondr if it's becasue of my reduced BW. Those extra 2 reps are starting to get hard.

Squat
100 x 8
155 x 8
205 x 8

Bench
95 x 8
140 x 8
185 x 8

Rows
95 x 8
125 x 8
165 x 8

Hypers
35 x 13
35 x 11
35 x 11

Sit ups
35 x 16
35 x 16
35 x 16
35 x 16

 

[djeclipse]

I am in need of guidance as what to do for today with cleans.

I will switch to front squat instead of light back squat.
But my clean form was so bad.

Someone suggested hanging cleans tog et the form down, but my form is so horrible I don't know what to do. I am contemplating dropping the lift completely but I don’t know what to put in it's place.

I just can't seem to get the diving under the bar thing.

 

[djeclipse]

Week 3 day 2, supposed to be wed, but I missed wed and had to go thursday.

Unfortunately I won't be abel to ge tot the gym today either so I will repeat week 3 again as far as squat bench and rows go.

In my clean video thread http://www.elitefitness.com/forum/showthread.php?t=495902

BiggT suggested doing RDL's and power shrugs along with the front squats to prepare me for proper clean form. I think it was a great idea, I did the power shrugs from the floor and I really think it will help when I try cleans again.

I will elaborate more in that thread.

Front squats were weird. my wrists hurt from the angle they were at, I barly had my finger tips on the bar as it was resting on my shoulders. I really need to work on my form.

[Front squats
95 x 8
95 x 8
95 x 8

Military press
75 x 8
100 x 8
117.5 x 8

RDL's
135 x 5
135 x 5
155 x 5

Jump shrugs
135 x 8
185 x 8
225 x 8

Chins
10 x 5
10 x 5
10 x 5

needsize abs
10 x 5
10 x 5
10 x 5
10 x 5

 

[solarclimax]

Holding the rack position and keeping fingers on the bar will get easier. Sometimes what can seem to be wrist inflexability can actually be tricep inflexability. Stretch out your triceps a little before your first set.

 

[djeclipse]

Holding the rack position and keeping fingers on the bar will get easier. Sometimes what can seem to be wrist inflexability can actually be tricep inflexability. Stretch out your triceps a little before your first set.

Thanks for the tip, I never thought of that. I'll give my tries a nice stretch before doing front squats tomorrow.

 

[djeclipse]

Due to my schedule friday I wasn;t able to get ot the gym.

So I just repeated last mondays workout yesterday.

Week 3- again (monday)

I am staying at about 174lbs but my gut is down another .5" to 35.5"

For some reason the squat is getting harder, I almost didn't get my last rep. I assume it's becasue of the cutting, can't wiat till I can start eating agian and making pr's.

Squat
100 x 8
155 x 8
205 x 8

Bench
95 x 8
140 x 8
185 x 8

Rows
95 x 8
125 x 8
165 x 8

Hypers
35 x 14
35 x 12
35 x 12

Sit ups
40 x 14
40 x 14
40 x 14
40 x 14

 

[mm107]

How are the jumpshrugs? i wanna do them so bad. I think i try them shruggin on the machine but i doubt it looks normal lol

 

[djeclipse]

How are the jumpshrugs? i wanna do them so bad. I think i try them shruggin on the machine but i doubt it looks normal lol

i really like the jump shrugs, they will help my clean form for sure.

I do them from the floor, they feel really good. I'm not sure what weight I should be suing, but 225 x 8 felt a little light. We'll see how it goes tomorrow.

 

[Cynical Simian]

I don't know whether you should be too concerned about squats. It might've just been the time off. Also, if the size of the jump from set 2 to set 3 is a problem or starts to be one, you could add a single between sets to get you up to the weight.

Also, a random thought: you might want to throw in some more grip work to ensure that it's not an issue when you return to deads (although the jump shrugs might be sufficient).

Continued congrats on the cut.

 

[djeclipse]

I don't know whether you should be too concerned about squats. It might've just been the time off. Also, if the size of the jump from set 2 to set 3 is a problem or starts to be one, you could add a single between sets to get you up to the weight.

Also, a random thought: you might want to throw in some more grip work to ensure that it's not an issue when you return to deads (although the jump shrugs might be sufficient).

Continued congrats on the cut.

Thanks again, I may throw in a single between my 2nd and 3rd set. Never thought of that.

I usually do some wrist curls on mondays but left them out this week.