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PracticALly Programmed - Al420 Log
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al420
New member
Weight this AM: 219
Todays Workout: Heavy Day
PP: 155x5x5
Front Squat: 135x5, 185x5, 195x5, 225x5, 245x3 - feeling these out to set next weeks %'s off.
Flat Bench: 175x5x5
Seated Smith Military: 135x8x3
HS Rear Delt: 8 plates x8x3
Chiro was great. He thinks my lower back is what has my left hip/groin/knee out of line. I am very pleased, and confident I found the right place. Especially w/ all the signed photos of Mark Henry on the walls...
So at the gym today there was an aspiring fitness competitor boot-camp being put on by Monica Brandt (IFBB pro - look her up). There was over 30 girls that looked like they were weeks out from a show - it was one of the most amazing things I have seen in a while. Ab's out the ass, if you know what I mean. Lack of focus was in full effect. I tried so hard to keep my eyes on the floor, but the striations were calling me......
Todays Workout: Heavy Day
PP: 155x5x5
Front Squat: 135x5, 185x5, 195x5, 225x5, 245x3 - feeling these out to set next weeks %'s off.
Flat Bench: 175x5x5
Seated Smith Military: 135x8x3
HS Rear Delt: 8 plates x8x3
Chiro was great. He thinks my lower back is what has my left hip/groin/knee out of line. I am very pleased, and confident I found the right place. Especially w/ all the signed photos of Mark Henry on the walls...
So at the gym today there was an aspiring fitness competitor boot-camp being put on by Monica Brandt (IFBB pro - look her up). There was over 30 girls that looked like they were weeks out from a show - it was one of the most amazing things I have seen in a while. Ab's out the ass, if you know what I mean. Lack of focus was in full effect. I tried so hard to keep my eyes on the floor, but the striations were calling me......
al420
New member
*Bunny* said:yup looked into going til I saw the price
$724 (US Funds) or $729 for Canadian Ladies also in (US FUNDS)
+ $135 nutrition + $135 makeup lesson Not including travel
that's extra $129/night (+taxes) + flights etc...
First off you could have stayed at my home...it's a mo freakin' mansion B, like you didn't know this (does having a dedicated guest room make it a mansion)
So here is the low down - they were weight training tonight, legs from what I could tell, 2 stations w/ several mini stations in each. Monica has a lady helping her, her trainer I think but not sure, I kept my eyes to myself and tried to focus on my lifts
She is very big on TUT from what I overheard. They were lunging all over the place, doing one legged SLDL's w/ DB's, some 'butt work' (best I can describe) on the hyper chair and were only coming up 6 inches and the lady teaching kept saying 'relax your upper body and pull w/ your glute', one legged leg press, etc... again, she is a TUT freak 'quality reps' was said a few times (the squat rack is on top of where they camped, and for the record I was there first, chalky as hell)
I offered chalk, no takers...
Tweakle said:
He is a beast. I asked him if squatting on the smith was a better idea and he said 'squats shouldn't be done on a smith machine, ever'. I knew I had found a home.
That is exactly what it is. He watched my BW squat at the end of the session and said I was leaning into the hole...no good...flexibility issues that are being addressed aggressively...he's got me 'rolling' daily for 3min per leg on several areas (bout 30 min per day), thinks that is why the knee hurts as well.
Flexibility has to improve.
al420
New member
Weight this AM: ???
Todays Workout: Heavy Day - loads of warmups on PC and RP
Power Clean: 155 x3x5 - no more x8 for me, for now. It's too much work
18' Rack Pulls: 325x5, 365x5, 385x5, 405x5, 425x5 - chiro said nothing was off limits, but that if I couldn;t maintain my back arch not to do the lift (hence the rack pulls). I had no idea how bad I was rounding my back at the bottom. It is only the final 1-2" that are the problem, so I will fix it soon enough.
HS Seated Row: 6 plates x10, 6 plates x9, 6 plates x7
Did some bicep work, 85 EZ Curl Bar x8 drop to 45 EZ x6 drop to 27.5lb DB Curl x 8 - did 3 sets of these and then some cybex stuff to get wicked swole.
Took Jump Shrugs out of the mix. Will do them on my light day. Thinking about alternating between those and Hang Pulls weekly. I really want to have a respectable Power Clean - mini goal is 225x3, but solid. I think I could do 225 now, but I am not dumping that much where I train.
Todays Workout: Heavy Day - loads of warmups on PC and RP
Power Clean: 155 x3x5 - no more x8 for me, for now. It's too much work
18' Rack Pulls: 325x5, 365x5, 385x5, 405x5, 425x5 - chiro said nothing was off limits, but that if I couldn;t maintain my back arch not to do the lift (hence the rack pulls). I had no idea how bad I was rounding my back at the bottom. It is only the final 1-2" that are the problem, so I will fix it soon enough.
HS Seated Row: 6 plates x10, 6 plates x9, 6 plates x7
Did some bicep work, 85 EZ Curl Bar x8 drop to 45 EZ x6 drop to 27.5lb DB Curl x 8 - did 3 sets of these and then some cybex stuff to get wicked swole.
Took Jump Shrugs out of the mix. Will do them on my light day. Thinking about alternating between those and Hang Pulls weekly. I really want to have a respectable Power Clean - mini goal is 225x3, but solid. I think I could do 225 now, but I am not dumping that much where I train.
