Old-School 3 day per week thread....

[frorider6]

Either I'm hallucinating, or I can actually hear my calves screaming.........

Up another pound......thats 8 so far.
I've got bruises on my traps from all the new weight on the bar.
Unbelievable.........

Talk your gym into buying a Manta Ray for the bar. I've always had problems shouldering a barbell and this damn thing was a godsend for me. I usually put a gym towel (folded into a square)on my neck, then lift up into the Manta Ray. The weight is distributed nicely and is very stable. There's NO way I could squat at the weights I do without it.

http://www.adfit.com/mantaray/index.asp

 

[regurgitator]

-->>

yeah I have the same problem with the bar. When it gets heavy I feel like the bar is tearing through my traps..I have to check into that Manta Ray doohicky...

 

[The Shadow]

LOL!1

You guys just need to work the traps a little more.

 

[Zebo]

LOL!1

You guys just need to work the traps a little more.

Notice how he throws down the gauntlet right before the Friday workout.....LOL

Shrugs tonight! wahoooooooo!

 

[The Shadow]

Notice how he throws down the gauntlet right before the Friday workout.....LOL

Shrugs tonight! wahoooooooo!

Purely a coincidence


Btw - guys - you should eventually be shrugging 1.5 times your max bench.

 

[The Shadow]

Up for Friday workouts.

 

[frorider6]

My workouts are still going good and I weighed in at a solid 218 lbs on Friday. But my diet sucked this weekend and I'm afraid I've lost a pound or 2. I'll know when I go to the gym today.

I am noticing my knees are a little sore now, especially the area right behind the knee cap. I've tried widening my stance, but it didn't help. I'll just back off the frequency of the squats when I'm done with this 8 week program.

 

[The Shadow]

My workouts are still going good and I weighed in at a solid 218 lbs on Friday. But my diet sucked this weekend and I'm afraid I've lost a pound or 2. I'll know when I go to the gym today.

I am noticing my knees are a little sore now, especially the area right behind the knee cap. I've tried widening my stance, but it didn't help. I'll just back off the frequency of the squats when I'm done with this 8 week program.

Try them on a Smith machine with your feet kicked out in front of you about 2 feet. This forces you to lean back into the machine and puts ALL emphasis on the quads. Also much better for the back as having the feet in front will force you to stay upright.

 

[HappyScrappy]

but remember the smith machine will need more weight - so don't get all cocky now that you can do 45 on either side

 

[frorider6]

Try them on a Smith machine with your feet kicked out in front of you about 2 feet. This forces you to lean back into the machine and puts ALL emphasis on the quads. Also much better for the back as having the feet in front will force you to stay upright.

Isn't that pretty much just a Hack Squat?

I think when I change my routine in a coupl of weeks, I'll lower the weight a bit and go for an 8 rep range. Until then, I'll just limit my squats to 300 lbs, which I should be at by next week.

And this is such an incredible routine. My girl told me this weekend how much I've grown since she first met me in July. She says she can even tell a big difference from when she took my pictures a bit more than 2 weeks ago.