[ThinkGreen]

Try squeezing your glutes while donig SOHP as well... made a big difference for me.

[theNuge]

God, this is turning into a pretty complicated lift .

[Old Man]

Originally Posted by theNuge

God, this is turning into a pretty complicated lift .

Make sure you are doing your Kegel exercises as well.

[theNuge]

Tuesday, July 8th, 2008

ME Lower Body

General Notes: Well, I'm making good progress on my box squat. Today I tried them with my Oly shoes for the first time. I don't think their really for that purpose since I'm using a wide stance but I don't have any Chucks and they're better than what I currently have -- a pair of Vans. Wearing the shoes effectively made my box squat below parallel whereas before it was exactly parallel. So, I guess today it was effectively a little harder which made me feel good since I hit my PR.

Box Squats
------------------
45x10
65x7
95x5
135x5
185x3
205x3
225x3
245x3
265x3 --> 10 pound PR
235x5
235x5

BSS's
----------
15's x 8
20's x 8
25's x 8 --> This is a 10 pound PR for 8 reps. I'm pumped given how freaking hard these are.

GHR's with Average Band
----------------------------------------
8 reps
8 reps
8 reps
8 reps

DB Farmer's Walk
---------------------------
75's x ~50 yards
75's x ~50 yards
75's x ~50 yards
75's x ~50 yards

[theNuge]

Thursday, July 10th, 2008

RE Upper Body

General Notes: This entry is going to be from memory since I forgot my sheet at the gym . My shoulder didn't feel great this workout because my form was lacking on my presses. I also think I did too much weight for my 5x5 but I was trying something new so I learned something tonight.

SOHP
----------
Notes: I missed the fifth rep on a couple of the sets and I had to drop the weight. However, I think it was still a good workout.
45x5
65x5
85x3
100x3
115x5
115x4
110x5
110x5
105x4

DB Incline Bench Press
-------------------------------------
40's x 10
35's x 10
35's x 10

Chin-Ups
--------------
3 w/ Light Band and 4 w/ Average Band
3 w/ Light Band and 4 w/ Average Band
2 w/ Light Band and 4 w/ Average Band
6 w/ Average Band

Lateral Raises
----------------------
10's x 12
10's x 12
12's x 12

DB Alternating Curls
-------------------------------
30's x 8
30's x 8
30's x 8

Abs
------
1. Jack Knife Sit-Up x 10
Lying Leg Raises x 10
Crunches x 20
1. Jack Knife Sit-Up x 10
Lying Leg Raises x 10
1. Jack Knife Sit-Up x 10
Lying Leg Raises x 10
4. Swissball Crunches x 20

[theNuge]

So, tonight I'd planned on doing a high-rep deadlift day but I'm thinking the fourth day with a complex movement even when it's light is getting to be too much. I'm thinking I'll still do a fourth day but I'm going to limit it to assistance work and rehab movements.

[fennway4414]

Rehab for what? I must have missed that.

[theNuge]

Originally Posted by fennway4414

Rehab for what? I must have missed that.

I shouldn't have used the word "rehab". I should have said "prehab". I'm going to do some back prehab movements.

[theNuge]

Originally Posted by ThinkGreen

Try squeezing your glutes while donig SOHP as well... made a big difference for me.

I did this in my lifts yesterday and it did help. I felt like my body was a lot stronger while doing it. However, when I fatigue it gets hard to coordinate the whole thing .

[Stonebreaker]

Originally Posted by theNuge

I did this in my lifts yesterday and it did help. I felt like my body was a lot stronger while doing it. However, when I fatigue it gets hard to coordinate the whole thing .

It's the hobgoblin of all lifting, really: dozens of tiny details that can make a big difference when they all come together, but are almost impossible to concentrate on when you're straining under maximum load or near-failure fatigue. Only known solution is to keep concentrating on them, whether it's a working set or a warm up, until it's all unthinking second nature.

Or, the short version: practice makes perfect. :