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Deadlifts and milkshakes

3/15/12

Warm up
bw squats, leg swings

Squat
bar x 10
bar x 10
65 x 5
75 x 5
85 x 3
90 x 5
*belted*
105 x 5
120 x 6 rep PR
135 x 1
135 x 1
*no belt*
70 x 10
70 x 10
70 x 10

Pendlay rows
65 x 10
65 x 10
65 x 10

Supported leg raises
bw x 12
bw x 12
bw x 12

Hyperextension
bw x 15
bw x 15

Notes: According to Goon, I was rounding my back to a good morning during the squats, even on the lighter sets. I am getting really frustrated and discouraged with my back rounding on EVERYTHING that I do. I'm thinking I probably need to work on my core. (I'm already thinking "chest up," "knees out," and focusing on speed.) Thoughts?
 
It looks like your physique is changing, albeit slowly. Progress is going to take a long time, WC; just be patient with it. You might not see an appreciable difference until a year from now. Don't get discouraged--just keep working at it.

More core work is never a bad idea. How much are you currently doing, and more importantly, what are you doing?
 
Keosawa said:
It looks like your physique is changing, albeit slowly. Progress is going to take a long time, WC; just be patient with it. You might not see an appreciable difference until a year from now. Don't get discouraged--just keep working at it.

More core work is never a bad idea. How much are you currently doing, and more importantly, what are you doing?
Click to expand...

Yeah, it is slowly and I know I'm expecting too much! It's my nature.

To be honest, I just started doing some abdominal things just this past month. I hate it and make excuses not to do it all the time. However, I understand it's a weakness and I've been forcing myself to do them before I leave the gym.

I personally would prefer to do ab wheel rollouts, leg raises and planks. Unfortunately, because of my hip issues, I cannot do too many crunching variations like decline sit ups.

Steve suggests that I do more standing core work so that it will be more beneficial to my squat and deadlift. I do these when he's coaching me because he'll hassle me if I don't. If I'm alone, I do the ones I like above.
 
I was going to recommend doing more standing core work. I've been thinking for a while of doing a recording of the core exercises I cycle through; if I end up doing it (it could be a project for the weekend, when the gym is quiet), I'll post it.
 
Keosawa said:
I was going to recommend doing more standing core work. I've been thinking for a while of doing a recording of the core exercises I cycle through; if I end up doing it (it could be a project for the weekend, when the gym is quiet), I'll post it.
Click to expand...

Shirtless, right?

I kid, I kid. That would be helpful. I should have taped my attempt at doing some of the standing things Steve had me doing. It was far from graceful.
 
After what I've eaten this week, you might not want to see this work done shirtless.

I'm thinking I'd make a longer video and record voice-over later to explain the exercises. Had I thought of this, I would have shown some of the stuff I do to you guys while we were at Poundstone's. Not that any of it's that unorthodox, but certain movements really took me some time to learn.
 
Keosawa said:
After what I've eaten this week, you might not want to see this work done shirtless.

I'm thinking I'd make a longer video and record voice-over later to explain the exercises. Had I thought of this, I would have shown some of the stuff I do to you guys while we were at Poundstone's. Not that any of it's that unorthodox, but certain movements really took me some time to learn.
Click to expand...



This is the only standing exercise I know. It looks simple, but I'm positive I've never done it right.

EDIT: Also, you ate like 6 cookies. Stop being such a girl!
 
WitchCraft said:


This is the only standing exercise I know. It looks simple, but I'm positive I've never done it right.
Click to expand...



I've tried those standing pull downs before, a lot harder than they look. I've also seen them done kneeling but I'm not sure if there's a significant difference between the two.

WitchCraft said:
EDIT: Also, you ate like 6 cookies. Stop being such a girl!
Click to expand...

Also I lol'd at this *internet high five*
 
3/19/2012

Warm up (in the driveway)
BW lunges to the end of the driveway
High knees
Butt kicks
Side run
Short sprint

Deadlift
**belted on all reps**
135 x 5
135 x 3
145 x 3
155 x 5
170 x 1
185 x 1 x 10 HUGEEEEE PR! Very challenging.

Supersetted BW pull ups with the deads
About 8 singles or something

Bench
bar x 10
bar x 10
65 x 5
75 x 5
80 x 5
90 x 5
100 x 1
100 x F

Notes: Quick workout. I had somewhere to be. I completely neglected my training this weekend. Goon's competition was on Saturday and it was an all day event. My face still looks like a lobster from all the sun.

I also traveled to Long Island for the weekend for St. Patrick's Day. I ate a shit ton of corned beef and cake and spent my days toasting on the beach. I have no regrets.
 
nice job on the deadlifts!

and sometimes you just need a little break from lifting :D a beach is always a good way to do that
 
mmajester said:
*brofist*
Click to expand...

1313205918001.png
 
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