Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

basics

startinfromscratch

By startinfromscratch
in Workout journals

 Share

Recommended Posts

  • Replies 2.9k
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

Posted Images

rimma Senior member

rimma

Posted
Posted

Sup bro.

45x11 definitely looks like progress to me! One rep more and at a higher weight.

Interesting that your military press is comparatively weak compared with your other lifts if I'm reading it right. My press is almost the same as yours but my other three (dead bench squat)are nowhere near yours.

What's your set-up like? Do you do strict feet together, no back-arch military press, split-stance or what?

Link to comment
Share on other sites
startinfromscratch Veteran member

startinfromscratch

Posted
  • Author
Posted
Sup bro.

45x11 definitely looks like progress to me! One rep more and at a higher weight.

Interesting that your military press is comparatively weak compared with your other lifts if I'm reading it right. My press is almost the same as yours but my other three (dead bench squat)are nowhere near yours.

What's your set-up like? Do you do strict feet together, no back-arch military press, split-stance or what?

yea, my delts resemble raisins :lol:

i do strict, feet close (not touching). back is arched a bit, all reps stopped on chest. i make sure there is zero assist from hips/legs....

Link to comment
Share on other sites
rimma Senior member

rimma

Posted
Posted

yea, my delts resemble raisins :lol:

i do strict, feet close (not touching). back is arched a bit, all reps stopped on chest. i make sure there is zero assist from hips/legs....

Ahh nice, sounds like pretty tight form. Mine's a bit sloppier, feet shoulder width, some back arch, and a bit of body english in there when trying to smash a rep record :lol:

Seems like OHP is the hardest to progress on too, but its early days yet.

Question for you bro, are you doing deloads every 3 weeks? I am seven weeks in and haven't done one yet, what do you reckon?

Link to comment
Share on other sites
startinfromscratch Veteran member

startinfromscratch

Posted
  • Author
Posted

yea, my delts resemble raisins :lol:

i do strict, feet close (not touching). back is arched a bit, all reps stopped on chest. i make sure there is zero assist from hips/legs....

Ahh nice, sounds like pretty tight form. Mine's a bit sloppier, feet shoulder width, some back arch, and a bit of body english in there when trying to smash a rep record :lol:

Seems like OHP is the hardest to progress on too, but its early days yet.

Question for you bro, are you doing deloads every 3 weeks? I am seven weeks in and haven't done one yet, what do you reckon?

ive just started back, and ill be doing every 4th week, see my post in your journal bro! were you based?

Link to comment
Share on other sites
rimma Senior member

rimma

Posted
Posted

ive just started back, and ill be doing every 4th week, see my post in your journal bro! were you based?

Where am I based as in where I train?

Aww, in my garage oww! Ain't got no gym membership, actually never set foot in a gym before haha. Which is why my form is probably pretty far off the mark!

Link to comment
Share on other sites
Mr_Krabs Member

Mr_Krabs

Posted
Posted
So what's up with the sternum? Are they referring you for x-ray, MRI or ultrasound. Sorry it's the nurse in me...can't help myself :?

2nd'ed from this nosey bugger :pfft:

ps I thought it was pretty common to have sternum tenderness/pain if your thoracic is outa whack?

Link to comment
Share on other sites
startinfromscratch Veteran member

startinfromscratch

Posted
  • Author
Posted
So what's up with the sternum? Are they referring you for x-ray, MRI or ultrasound. Sorry it's the nurse in me...can't help myself :?

2nd'ed from this nosey bugger :pfft:

ps I thought it was pretty common to have sternum tenderness/pain if your thoracic is outa whack?

physio just said 'tests', but did mention mri's... will be sure to post progress!

krabs - yep releasing thoracic has helped, but the sternum pain hasnt started lessening.

Link to comment
Share on other sites
startinfromscratch Veteran member

startinfromscratch

Posted
  • Author
Posted

cycle 1, week3

box squat

warmups - heapsa foamroll/glute activation/dislocations/squat warmupsx4

box squat

75x5

85x3

95x10 rpb

assist - sumos, wide

60x8

100x5

120x5

120x5

close stance sumo

120x5

pin good mornings

bar

40x10

50x10

60x8

crunches

4 sets, core hell taxed from g/m..

rapt. glute activation stuff is paying dividends, as id hoped. last week i gotta pb of 90x10, and ive been thinking about todays set for days, i wanted to shoot for ten, just got it. last rep slow, but overall felt like much better form than last week too, as box was further back. Still not using belt either. Considering my actual max is 110, 95x10 im fuking rapt with, even though im boxing to an inch above parralel atm, the height is the same as it was for the 110.

deflowered my chucks today too 8)

eating my mince and rice now, bench 2mo. :twisted: :twisted:

Link to comment
Share on other sites
startinfromscratch Veteran member

startinfromscratch

Posted
  • Author
Posted

Nobody has asked the most important question of all!:

What colour chucks did you get? :grin:

only 2 choices were black and white. so i got black.

solid!

chur bro! feeling it today!

chuck cherry poppage! nice on bro, i keep it real like Jono mac, kung fu slippers all the way!

i beleive kungfu slippers to give an 18% increase in liftage 8)

keep the momentum rolling bro...milk these gains HARD :grin: 8)

10-4 brah, gonna milk them like a cat! :lol:

cycle 1 week3

had a terrible sleep last night, and it really affected me today. mind was there, body wasnt. also pretty sore legs/glutes/core from yesterday, makes me wanna eat moar!

warmups

foam rolling/dislocations/3 sets bench

bench

55x5

60x3

67.5x7 :evil: (did 65x11 last week)

d/c c/g bench

60x10

60x10

60x10

60x10

tri pushdowns

4 sets 8-12

hammer iso row

4 sets 10 reps

backed off volume, as i had NO energy. gonna get a good sleep tonight, got my chest scan 2morrow :pray:

Link to comment
Share on other sites
Big john Veteran member

Big john

Posted
Posted
Dont fret bro, you dont have to hit PBs each and every week as long as you hit your prescribed numbers your on the right track remember slow and steady! :nod:

Goodluck with the chest scan lets hope it leads to fixin the fucka!

im with archy...GL bro

Link to comment
Share on other sites
startinfromscratch Veteran member

startinfromscratch

Posted
  • Author
Posted
Dont fret bro, you dont have to hit PBs each and every week as long as you hit your prescribed numbers your on the right track remember slow and steady! :nod:

Goodluck with the chest scan lets hope it leads to fixin the fucka!

wise words bro, yea rep pbs are whats gonna get me progress.

im with archy...GL bro

chur bro 8)

hope it all goes well for you tomorrow :nod:

cheers R! 8)

Well specialist didnt end up doing a scan, after much prodding and shit, decided that the physio has the correct diagnosis - excessive thoracic tightness, combined with inflammation in my T5-7 area. So gonna keep rolling with the physio, and plan on getting some extra sports massage on top of that to help keep everything loose.

As for training, i can keep it up, but i have to stay away from using assistance exes that seem to exascerbate it - no major, i can easily work around this.

the bottom line is, i cant retract my scapula properly while its like this - so when i eventually get this sorted, it will likely help my pressing efforts. yhis also explains why my upper back tends to cramp up when im trying to keep as tight as possible. anywhoo, onto training:

cycle1 week3

got to gym to discover that id packed my gym bag without my clothes, so had to shoot home (i come from work) and get my clothes. took the opportunity to wolf a few muesli bars while i was home for some bonus carbs :lol:

warmups

faoam rolling/glute activation/2 sets warmup deads

deads

120x5

135x3

152.5x6 RPB *

assist - hi deficiet deads

120x5

120x5

120x5

120x5

pin goodmornings

40x10

50x10

50x10

50x10

standing cable crunches

4 sets 10+ reps

* i know my previous best is 150x3, so stoked with 152.5x6. I tend to look up the weight i have to do on the max chart, to see where i should be, or where id like to be. so i knew that if i could get 6 reps, that puts my theoretical max at 179. So aimed for 6, just got it - though being honest, the last rep was slow, and roundbakker. if i had have sucked in a few, woulda been a tidyer 6th rep. lesson learnt.

tweaked my setup a bit for deads, and seemed to help a bit. started with bar a bit further away, and also wore belt higher and looser than i have - was able to get a bigger air.

roll on mil press!

Link to comment
Share on other sites
bar-belle Veteran member

bar-belle

Posted
Posted

Well specialist didnt end up doing a scan, after much prodding and shit, decided that the physio has the correct diagnosis - excessive thoracic tightness, combined with inflammation in my T5-7 area. So gonna keep rolling with the physio, and plan on getting some extra sports massage on top of that to help keep everything loose.

Good to hear that your physio was on the right track and that your training won't be affected too much :nod:

And awesome work on the RPB smiley-dance005.gif

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...