Swollen Dolan

[Shutupandsquat]

Trained shoulders and triceps today.

 

Lately I've been testing my strength so done 1RMs on a few compound movements over the past 3 weeks, spacing it out so I don't fry my joints and CNS. (As in squat 1RM one week, Deadlifts 5 days - 1 week later)

 

Started off with seated military press

60/10

60/6

70/6

80/3

90/1

100/1

105/1

 

Last one was a grind but I got it. Not the strongest I've ever been but it is what it is. Just gotta build back up

 

Lateral raises

10/10

16/8

20/6

26/8 + 3 Forced reps + partials

 

Backwards facing machine press -Superset- Lateral raises

75lbs/12 -SS- 12/12 x 2 sets

90lbs/12 -SS- 12/12

105lbs/ 10 + partials -SS- 12/8 + partials

75lbs/15 + 12/failure

 

Cable front raises

20lbs/10 x 2 sets with no rest between them. Then 30 seconds rest and do it again. Last set was mostly partial reps.

 

Barbell front raises

20/15 x 3 sets

 

Incline skull crushers. I like doing them on an incline because I don't get shifted on the seat when I bring the weight down, so I'm able to keep the rest of my body still on an incline to maximise focus and tension on to the triceps.

23/10 x 2 sets

41/10

41/failure -SS- Close grip incline press - same weight till failure

Straight bar cable extensions

125lbs/12

170lbs/10

200lbs/10 (failure)

 

Single arm triceps extensions (no rest between sets)

10lbs/20

20lbs/10

20lbs/failure

10lbs/failure

[Shutupandsquat]

Trained hamstrings, glutes and calves today. I had every intention of coming in and squatting 200 for 8 to build my strength back up but lower back was feeling tight so just rolled with it. Haven't done a hamstring focused workout in a while anyway.

 

Lying leg curls

50lbs/15

65lbs/12

95lbs/8

125lbs/8

140lbs/5 + 3 3/4 partials

 

Romanians. Now again, since my lower back was tight, I just took it light and really focussed on maximising tension in the muscles. Only coming up about 80% of the way up to focus more on the hamstrings than the glutes.

 

60/10

100/10

140/5 Just testing the lower back on this set. Seeing if the slow tempo would aggravate my back and it was all good

140/8 Decided to be safe and took it a little slower. You're probably wondering how taking it slower would take tension off the lower back since it's a synergist/stabiliser in this movement. Well 140 isn't too heavy and it allowed me to really make sure that the hamstrings were controlling the weight. Yes, I did slightly feel my lower back, but it wasn't painstakingly tight.

 

Went on to high-foot placement leg press. Tried a set but lower back wasn't gonna have a bar of it so just nah.

 

Single-leg lying leg curls. One leg rests while the other works

20lbs/10 x 4 sets

 

Abductor machine. I bring my feet up on this because the machine is pretty rugged and the weight touches the stack pretty easily (can't get much of a stretch) so by bringing my feet up, my heel touch to stop the weight from hitting the stack and I also feel a better contraction in the glutes.

 

120lbs/20 x 2 sets

165lbs/20

225/failure

 

Hack-squat romanians

2pps/20

2pps/18

 

Same theory as the barbell RDL's. Slow tempo, focus on maximising tension. At the isometric hold, imagine hitting a rear relaxed and trying to squeeze your hamstrings there.

Machine toe press

180lbs/10

180lbs/6

180lbs/10

180lbs/18

 

Hadn't drunk enough water throughout the day so I was getting terrible cramps in my calves so just called it quits there. I know, I'm a pussy.

[Realtalk]

what were the lifts you maxed on and what did you manage?

[Shutupandsquat]

1 hour ago, Realtalk said:

what were the lifts you maxed on and what did you manage?

So I'm really not crazy strong at the moment and the numbers are laughable. Definitely not the biggest numbers I've moved but whatever

 

Squat - failed 220, came back and got 200 for 6 a couple weeks ago then for 7 last week.

 

Deadlift - 200 for 2

 

Bench - 130 

 

Seared Military press - 105

[Realtalk]

Nice man! That's pretty good for your bw.

[Shutupandsquat]

2 hours ago, Realtalk said:

Nice man! That's pretty good for your bw.

 

Thanks, bro. I appreciate it.

 

Still frustrating though considering a year and a half ago I was squatting 240 for 6 and 220 for 3 but oh well lol

[Pseudonym]

On 3/02/2016 at 4:40 PM, Shutupandsquat said:

 

Well, the photos prove it. All that hamstring stuff seems to be working!

[Realtalk]

On 3 February 2016 at 9:09 PM, Shutupandsquat said:

 

Thanks, bro. I appreciate it.

 

Still frustrating though considering a year and a half ago I was squatting 240 for 6 and 220 for 3 but oh well lol

240x6 and 220x3? Damn wish I had that problem lol. Strong as bro. If there was a Gpc comp on wgtn would you do it?

 

[Shutupandsquat]

14 hours ago, Pseudonym said:

 

Well, the photos prove it. All that hamstring stuff seems to be working!

 

Thanks, Pseudo. I haven't really focussed on them a whole lot though, 2 exercises max but usually just one.

They're still sore today hahah

[Shutupandsquat]

2 hours ago, Realtalk said:

240x6 and 220x3? Damn wish I had that problem lol. Strong as bro. If there was a Gpc comp on wgtn would you do it?

 

 

Thanks man.

Well, I would consider it but I'm not sure if I would do it. I enjoy powerlifting but bodybuilding is still my focus so it would depend on time of year, if I'm prepping. Things of that nature

[Shutupandsquat]

Trained back today. Did a bit of biceps stimulation today. I wouldn't say it hindered my back involvement, but I think it did hinder the weight I was able to use. Not that bad though.

 

today is my second day training after an unscheduled week off. My partner got back from England last Wednesday, Thirsday was scheduled rest, Friday, was my brothers wedding rehearsal and Saturday was his Wedding. Woke up Sunday with an ulcerated tongue so couldn't eat food for 3 days (even yesterday was a struggle) but been pretty good today.

 

AAAAAAAANYWAY, today's session went as follows.

 

deadlifts

60/6

100/5

140/5

180/1

180/10 (bouncing out of the bottom) reset at the bottom for 5 seconds and pulled another rep

 

neutral grip pull downs (pounds)

105/10

135/9

165/6

195/6 dropset 150/8

 

bent rows

60/10

100/8

60/failure

 

machine pull overs (pounds)

60/20 pulses at the point of contraction

80/8

100/8

 

dumbbell rows

50/7

34/17

 

seated rows (pounds). Okay so just going to explain what I did here. For the first and third set, I kept my body in an upright position, keeping my shoulder blades pulled back throughout the entire movement to eliminate the rear delts. For the second set, I was leaning forward completely, stretching the lats and the leaning back as I pull the handle towards me (ALA John Meadows seated rows)

 

135/10 x 2 sets

135/15

 

thst concludes the workout. I was gonna do some rear delts but I was pretty fucked but I can do those with shoulders on Sunday.

[Pseudonym]

2 hours ago, Shutupandsquat said:

Woke up Sunday with an ulcerated tongue so couldn't eat food for 3 days (even yesterday was a struggle)

Tho thorry to hear that, mate. Harden up, you puthy!

[Shutupandsquat]

13 minutes ago, Pseudonym said:

Tho thorry to hear that, mate. Harden up, you puthy!

 

Hahahahaha you mother f*cker!

 

It was actually the back of my tongue which caused it to swell up, along with my glands. So I had to really chew my food so I could actually swallow it without getting it lodged between my tongue and throat (it even hurt to just drink). I was only able to eat twice because swallowing food left me in pain for hours so I was starving.

[maccaz]

9 hours ago, Shutupandsquat said:

 

Hahahahaha you mother f*cker!

 

It was actually the back of my tongue which caused it to swell up, along with my glands. So I had to really chew my food so I could actually swallow it without getting it lodged between my tongue and throat (it even hurt to just drink). I was only able to eat twice because swallowing food left me in pain for hours so I was starving.

lol was gonna ask if you'd popped some uppers at the wedding and chewed your tongue up or something!

what a annoying thing to happen haha

[Shutupandsquat]

3 minutes ago, maccaz said:

lol was gonna ask if you'd popped some uppers at the wedding and chewed your tongue up or something!

what a annoying thing to happen haha

 

I was the best man so I thought it'd be a good idea to go and snort some coke before the speech. Hahah just playing, I can't stand party drugs, only ever done them once and I hated the come down. Wasn't worth it.

 

I think the ulcerated tongue was onset by stress. I have a very laid back nature but my partner keeps asking about my financial situation and what I'm gonna do to fix it (starting out as a PT ain't easy) and it must have got to me. I don't wanna sound like I'm blaming her though. She's amazing a super supportive. I just hate talking about issues I don't have a solution for

[maccaz]

3 minutes ago, Shutupandsquat said:

 

I was the best man so I thought it'd be a good idea to go and snort some coke before the speech. Hahah just playing, I can't stand party drugs, only ever done them once and I hated the come down. Wasn't worth it.

 

I think the ulcerated tongue was onset by stress. I have a very laid back nature but my partner keeps asking about my financial situation and what I'm gonna do to fix it (starting out as a PT ain't easy) and it must have got to me. I don't wanna sound like I'm blaming her though. She's amazing a super supportive. I just hate talking about issues I don't have a solution for

 

f*ck yeah bro know where you're coming from here 

my position in that area has always been "don't hit me up about that shit unless its constructive" lol

 

maybe its just acting out because she mad about your valentines day fb post

[Shutupandsquat]

2 minutes ago, maccaz said:

 

f*ck yeah bro know where you're coming from here 

my position in that area has always been "don't hit me up about that shit unless its constructive" lol

 

maybe its just acting out because she mad about your valentines day fb post

 

Conversations sometimes go a little like

 

"Babe, have you got any ideas to help you with your finances?"

 

"Well... I've been trying to think of some..."

 

"Okay so what do you have?"

 

"... You... I have you... And also nothing"

 

ooooh yeah she was like "It's embarrassing!" I'm like "Buuuuuut it's true"

 

I was just giving out an honest idea that would have made a guys year

[Realtalk]

Why do you bounce your deadlifts off the bottom?

[Shutupandsquat]

26 minutes ago, Realtalk said:

Why do you bounce your deadlifts off the bottom?

 

FABULOUS QUESTION!

 

I feel my lower back work more when I bounce it because it minimises the leg drive through the bottom. I could just pause at the bottom and round my back but I don't like the feeling of that. It uneases me

[Realtalk]

Don't you think you'd be better off doing a rack pull? Would be way more controlled and each rep be more consistent and less chance of injury. A partial deadlift (rack pull) is essentially what you are doing anyway just not in the safest and best fashion. You are feeling it in your lower back more because you're putting it in a stressful position, not a good position. There is a much higher risk of injury doing these touch and go deadlifts with high rpe and amrap sets. I know the deadlift is more about moving weight that isolating muscles but it still should be controlled. Resetting each rep is the best way to control the rep from start to lock out. Bouncing off the bottom is out of control. Hamish actually posted he did touch and go sets in his deadlift workout. I think I might start a topic on it tonight.

[Shutupandsquat]

3 minutes ago, Realtalk said:

Don't you think you'd be better off doing a rack pull? Would be way more controlled and each rep be more consistent and less chance of injury. A partial deadlift (rack pull) is essentially what you are doing anyway just not in the safest and best fashion. You are feeling it in your lower back more because you're putting it in a stressful position, not a good position. There is a much higher risk of injury doing these touch and go deadlifts with high rpe and amrap sets. I know the deadlift is more about moving weight that isolating muscles but it still should be controlled. Resetting each rep is the best way to control the rep from start to lock out. Bouncing off the bottom is out of control. Hamish actually posted he did touch and go sets in his deadlift workout. I think I might start a topic on it tonight.

 

When I say I bounce it, I'm not meaning speed reps. I still control my deadlifts down for 3 seconds.

 

I've only sustained 2 injuries from lifting. One was from rack pulls, the other was squatting but aggravated the same injury I sustained from rack pulls. Never an injury doing deads, though.

 

strange, I know.

[HarryB]

Why even do deadlifts just do those bouncy bb rows. Pendlay rows is that what they call them?

[Realtalk]

Just cause you got injuries doing rack pulls doesn't mean they aren't good lol it's just bad luck. I tore my pec on flat bench press but I'll do bench press again. All I'm saying is if you want constant tension on your lower back you're probably better just doing rdl or strict bent over barbell rows. That plates touching the floor and changing force from resisting lowering to pulling isn't good for your spine later in life mate. Besides touch and go reps negate the whole point of the deadlift and it's not even a deadlift because it isn't a dead weight being lifted from the ground. Hurts me even thinking about it lol. But up to you.

[Shutupandsquat]

Good morning, men and women.

 

I'll enter in my back workout I did 3 days ago and then insert progress pictures at the end.

 

Deadlifts

60/6

100/5

140/3

180/1

200/1

220/1

230/1 new PB. There's been a handful of times I've done 220 for 3 so probably could have got 235 in the past but I've never actually tried going heavier than 220.

 

Straight bar cable pull overs

65lbs/15 x 2 sets

95lbs/10

125lbs/8

155lbs/8

170lbs/9

125lbs/13

 

Dumbbell rows

50/8

65/7

 

Single arm machine rows (overhand)

60lbs/10

70lbs/10

90lbs/9

 

Neutral grip pull downs. What I did here was lean my torso forward in the stretch position and then lean back slightly when pulling it down allowing for a greater range of motion and pump.

125lbs/10

155lbs/9

110lbs/11

 

EZ-bar rows (underhand)

47.5/15 x 2 sets

57.5/18 + 2 partials.

 

on to rear delts

 

rear delt rows

18/10

22/10

26/8

30/6 + 3 partials

 

reverse pec deck

70lbs/12

80lbs/12

100lbs/8 rest pause another 5 reps rest pause and another 3

 

that was that.

 

into offseason and weight is sitting around 77kg now that I've dropped a bit of intramuscular and subcutaneous water from dropping out supplementation.

 

No plans to compete, yet.

 

[Skeletor]

Mirin those legs man. Looking awesome