squatsquatsquat
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Squats as curl assistance sounds great!
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Strength in Interesting Places
- Thread starter JauntyAngle
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Doesn't it just? Imagine the level of athleticism that you could reach with your curl.
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Okay, this is now called 'operation: lucky dip'. Dips every day, along with alternated chins and pullups, for balance. This was today (8th Jan)
Pullup: 6,4
Dip: 3, 3, 3, 2
Pull: 7,3
Dip: 4, 4, 2
Pull: 6,6,2
Dip: 4,4,2
Pull: 6,2,2
Dip: 3,2,2,1
Total, 40 dips, 40 pullups (decided to not to go to 50 until my second set of pulls). Noticed I flare my elbows a bit on the dip, which I am pretty sure I should't- it ought to be less efficient and put more strain on the elbow. Tucked them for the last 10 or so, felt a bit better but not quite as natural.
The next two days I will continue this approach (which I have decided to call 'volumizing', because it sounds like a commercial for a shampoo), the I think will do a couple of pyramid days, then back to volumizing, but maybe to sets of 12.
Pullup: 6,4
Dip: 3, 3, 3, 2
Pull: 7,3
Dip: 4, 4, 2
Pull: 6,6,2
Dip: 4,4,2
Pull: 6,2,2
Dip: 3,2,2,1
Total, 40 dips, 40 pullups (decided to not to go to 50 until my second set of pulls). Noticed I flare my elbows a bit on the dip, which I am pretty sure I should't- it ought to be less efficient and put more strain on the elbow. Tucked them for the last 10 or so, felt a bit better but not quite as natural.
The next two days I will continue this approach (which I have decided to call 'volumizing', because it sounds like a commercial for a shampoo), the I think will do a couple of pyramid days, then back to volumizing, but maybe to sets of 12.
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9th January
Feeling beat up- legs haven't recovered from the last squatting session (full squats = awesome but tough), ribs hurt, arms are a bit stiff from operation lucky dip. Still, will get into the gym and see how it goes.
Some random reflections
- Need to start practicing yoga again. The flexibility is really useful for stength training, but it won't last forever if I don't practice. I may design a shortened version of the Ashtanga primary series for myself.
- Uhm, I have no other random reflectsions. So it was only one really, and it wasn't a random reflection so much as a reflection that I need to get back to yoga.
Feeling beat up- legs haven't recovered from the last squatting session (full squats = awesome but tough), ribs hurt, arms are a bit stiff from operation lucky dip. Still, will get into the gym and see how it goes.
Some random reflections
- Need to start practicing yoga again. The flexibility is really useful for stength training, but it won't last forever if I don't practice. I may design a shortened version of the Ashtanga primary series for myself.
- Uhm, I have no other random reflectsions. So it was only one really, and it wasn't a random reflection so much as a reflection that I need to get back to yoga.
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Full squats
87.5kg: x5, x5, x5
A little hard, especially on the first set. What is clear is that pushing out the knees is crucial- if the knees collapse you simply won't get out of the hole. You won't even start. I think I will need to micro-load next time, put it up to 88.75kg.
Bench
In two minds about benching as my arms were tired and sore from all the dips. But I thought I would do it anyway. I've been enjoying ramped up sets of triples, so that is what I did today:
70kgx3, 72.5kgx3, 72.5kgx3, 73.75kgx3, 75x3, 76.25x3
When I practice bench next week, I'll see if I can ramp up to 78.75, or maybe 80.
Clean
A couple of warmups, and it hurt my ribs- actually the jump as much as anything else. Called them off. So probably no deadlifts or powercleans for 2 weeks.
This suggests that I have actually made the injury slightly worse, as I had a good clean session after the original injury with no discomfort.
Operation: Big Dipper, Day Three
Chin: 2, 6, 2
Dip: 4, 4, 2
Chin: 6, 2, 2,
Dip: 4, 4, 2
Chin: 4, 3, 2, 1
Dip: 5, 5
Chin: 6, 2, 2
Dip:4, 4, 2
A few funny things happened.
Got distracted on the first set of chins and stopped for some reason. I was doing them off the power rack which is higher than my normal bar, and the bar was still in place from bench pressing so there was minimum opportunity to kip. Made them harder, especially on the first and last of each set. I noticed that my head was nearly touching the (plywood) ceiling, so on the second set I tried to go extra high and touch the top of my head to the ceiling- extra bicep work, but it tired me out and hence the third set was terrible.
With dips, they got a little better- slightly better depth, able to do a few more in a row, and oddly the third set was easiest. I was exhausted by the end but still managed to get 4/4/2 which is not bad for a terrible dipper like me.
With dips and chins, I find that initially the numbers don't go up so much, it is the form (especially range of motion) which improves, then the numbers go up. I felt that on chins this was especially the case- was getting really good ROM today.
I would probably benefit from a day off Operation Big Dipper, then try to push through 5-6 days in a row, maybe with extra volume on the days I am not doing heavy weights.
Edit- forgot to mention I did a few sun salutations. They were awful.
87.5kg: x5, x5, x5
A little hard, especially on the first set. What is clear is that pushing out the knees is crucial- if the knees collapse you simply won't get out of the hole. You won't even start. I think I will need to micro-load next time, put it up to 88.75kg.
Bench
In two minds about benching as my arms were tired and sore from all the dips. But I thought I would do it anyway. I've been enjoying ramped up sets of triples, so that is what I did today:
70kgx3, 72.5kgx3, 72.5kgx3, 73.75kgx3, 75x3, 76.25x3
When I practice bench next week, I'll see if I can ramp up to 78.75, or maybe 80.
Clean
A couple of warmups, and it hurt my ribs- actually the jump as much as anything else. Called them off. So probably no deadlifts or powercleans for 2 weeks.
This suggests that I have actually made the injury slightly worse, as I had a good clean session after the original injury with no discomfort.
Operation: Big Dipper, Day Three
Chin: 2, 6, 2
Dip: 4, 4, 2
Chin: 6, 2, 2,
Dip: 4, 4, 2
Chin: 4, 3, 2, 1
Dip: 5, 5
Chin: 6, 2, 2
Dip:4, 4, 2
A few funny things happened.
Got distracted on the first set of chins and stopped for some reason. I was doing them off the power rack which is higher than my normal bar, and the bar was still in place from bench pressing so there was minimum opportunity to kip. Made them harder, especially on the first and last of each set. I noticed that my head was nearly touching the (plywood) ceiling, so on the second set I tried to go extra high and touch the top of my head to the ceiling- extra bicep work, but it tired me out and hence the third set was terrible.
With dips, they got a little better- slightly better depth, able to do a few more in a row, and oddly the third set was easiest. I was exhausted by the end but still managed to get 4/4/2 which is not bad for a terrible dipper like me.
With dips and chins, I find that initially the numbers don't go up so much, it is the form (especially range of motion) which improves, then the numbers go up. I felt that on chins this was especially the case- was getting really good ROM today.
I would probably benefit from a day off Operation Big Dipper, then try to push through 5-6 days in a row, maybe with extra volume on the days I am not doing heavy weights.
Edit- forgot to mention I did a few sun salutations. They were awful.
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11th Jan
Pullups: 8,2
Dips: 6,4
Pullups: 7,3
Dips: 8,2
Pullups: 6,3,1
Dips: 10,0
Pullups: 7,3
Dips: 7,3
Pullups: 6,2,2
Dips: 10,0
Did a teeny bit of yoga when I was finished- three sun salutations, standing forward bend, triangle and inverted triangle, warrior I & parsvottanasana (which I particularly like for shoulder and arm flexibility, and which I could barely do). Will try to do a little bit more each gym off day until I can do 5 sun salutations and the whole standing sequence from the Ashntanga primary series properly (again).
* * * *
Volumizing is really working. On day 1 with dips I managed 4/3/3 on the first and third sets. This time I managed 6/4 and 10/0 on those sets. On day one, my final set (the 4th) was 3/2/2/2/1, this time the final set (the 5th) was 10/0. I guess in strength terms, you would say that my work capacity has gone up. But whatever it is, it has gone up significantly- and in only 5 days. Very pleased.
Don't think my chins and pullups will have gone up anywhere near so much, as each has been done twice in five days, rather than four times in five days. I may focus on chins, or do chins three times for every one pullup session.
I will do a couple more days of five groups of ten (I say 'group' as 'set' usually implies no rest between the reps) and then move to five groups of 11 or 12.
It's going to be interesting to see how many BW dips and chins I will be able to do 1 week from now. I am guessing that it will be very close to 15.
Pullups: 8,2
Dips: 6,4
Pullups: 7,3
Dips: 8,2
Pullups: 6,3,1
Dips: 10,0
Pullups: 7,3
Dips: 7,3
Pullups: 6,2,2
Dips: 10,0
Did a teeny bit of yoga when I was finished- three sun salutations, standing forward bend, triangle and inverted triangle, warrior I & parsvottanasana (which I particularly like for shoulder and arm flexibility, and which I could barely do). Will try to do a little bit more each gym off day until I can do 5 sun salutations and the whole standing sequence from the Ashntanga primary series properly (again).
* * * *
Volumizing is really working. On day 1 with dips I managed 4/3/3 on the first and third sets. This time I managed 6/4 and 10/0 on those sets. On day one, my final set (the 4th) was 3/2/2/2/1, this time the final set (the 5th) was 10/0. I guess in strength terms, you would say that my work capacity has gone up. But whatever it is, it has gone up significantly- and in only 5 days. Very pleased.
Don't think my chins and pullups will have gone up anywhere near so much, as each has been done twice in five days, rather than four times in five days. I may focus on chins, or do chins three times for every one pullup session.
I will do a couple more days of five groups of ten (I say 'group' as 'set' usually implies no rest between the reps) and then move to five groups of 11 or 12.
It's going to be interesting to see how many BW dips and chins I will be able to do 1 week from now. I am guessing that it will be very close to 15.
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12th Jan: Pre-Workout Philosopholophalizing
Today is meant to be a 'B-day' on SS- Squat, Press and Deadlift. I won't be doing deadlift because my ribs still hurt, especially the right. Someone in the main forum said that re-injuring is worse than the original injury, and that seems the case. Last time, the pain was almost gone after 4 days.
So, what's on my mind
...although it was incorrect technique on the deadlift that caused the injury, I could probably benefit from some exercises that would prevent this from happening again. Probably ab work, especially ab work that emphasizes the sides. I am thinking the bicycle, twisting knee-raised crunches, the plank (including the 'on your side' version). Should probably add 5 minutes of ab work after each session, maybe alternating these three exercises.
...very interested to see how my press will be today, given my much-improved work capacity in dips. It seems to me that my weakness in pushing is (i) work capacity- it's not that I can't lift heavier, it is more that I tire quickly, and (ii) getting it off my chest- the further the weight goes up, the easier it becomes, and my lockout, especially seems much stronger than the other parts of the movement. So how will my pressing be today? Not sure if I should even expect to see any effect as all the dips might be cutting into my recovery time. But anyway, off to the gym now. Will log the results later.
Today is meant to be a 'B-day' on SS- Squat, Press and Deadlift. I won't be doing deadlift because my ribs still hurt, especially the right. Someone in the main forum said that re-injuring is worse than the original injury, and that seems the case. Last time, the pain was almost gone after 4 days.
So, what's on my mind
...although it was incorrect technique on the deadlift that caused the injury, I could probably benefit from some exercises that would prevent this from happening again. Probably ab work, especially ab work that emphasizes the sides. I am thinking the bicycle, twisting knee-raised crunches, the plank (including the 'on your side' version). Should probably add 5 minutes of ab work after each session, maybe alternating these three exercises.
...very interested to see how my press will be today, given my much-improved work capacity in dips. It seems to me that my weakness in pushing is (i) work capacity- it's not that I can't lift heavier, it is more that I tire quickly, and (ii) getting it off my chest- the further the weight goes up, the easier it becomes, and my lockout, especially seems much stronger than the other parts of the movement. So how will my pressing be today? Not sure if I should even expect to see any effect as all the dips might be cutting into my recovery time. But anyway, off to the gym now. Will log the results later.
squatsquatsquat
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I am a big fan of weighted decline situps for abs. They are all-around good for your abs and help to build a thick core that will keep you strong for squats and deads. When I do them I usually do 3 sets of 5 or 6. Just throwing the idea out there.
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All comments and suggestions extremely welcome! I will give them a try.
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Squats
87.5x5, 90x5, 90x5
These felt fine. Full depth, I think the back was okay, just a little tough getting out of the hole on the last couple of reps of sets two and three. Not sure how good I was at putting my weight in my heels and pushing my knees out today- okay but not that great, I am guessing. For some reason was not that motivated during squats. Probably next time I will just do three sets across at 90. I want to go carefully with the weight increases so that I am not compromising depth to get back up to 110.
Press
52.5: x5, x5, x5
These were alright. I think I got the full ROM. The finishing position was okay. I can probably work on getting the bar closer to my chin and swaying a bit more, and a bit later (so that the bar only just misses). The last 1-2 of reps of sets 2 and 3 were really hard. Next time I should probably do 52.5, 53.75, 53.75.
Deadlift
Skipped due to injury.
Operation: Dip-lomatic Immunity, Day 5
Shoulders were a bit beat from pressing. And also there were a lot of people arond talking to me, and so I think I got confused and am not 100% sure about my logging. Anyway, what I think I did is this
Chin: 10,2
Dip: 8,4
Chin: 8,4
Dip: 8,4
Chin: 6,3,3
Dip: 8,4,4 (woops)
Chin: 6,3,3
Dip: 8,4
If that is wrong, I might have done an extra set of dips. I am not sure. Anyway, not quite as good as last time probably because I had also pressed. The soft tissue on my palm was also a bit painful. Squeezing the bar really helped with that, but it put me off a bit.
My arms were totally beat after today, so I skipped the yoga.
I'll do chins again for day 6 and day 7 of 'Operation: Dip-lomatic Immunity'. Tomorrow, probably 5 groups of 12, for 60 total of each. Figure I can handle a bit more volume on a day with no lifting.
87.5x5, 90x5, 90x5
These felt fine. Full depth, I think the back was okay, just a little tough getting out of the hole on the last couple of reps of sets two and three. Not sure how good I was at putting my weight in my heels and pushing my knees out today- okay but not that great, I am guessing. For some reason was not that motivated during squats. Probably next time I will just do three sets across at 90. I want to go carefully with the weight increases so that I am not compromising depth to get back up to 110.
Press
52.5: x5, x5, x5
These were alright. I think I got the full ROM. The finishing position was okay. I can probably work on getting the bar closer to my chin and swaying a bit more, and a bit later (so that the bar only just misses). The last 1-2 of reps of sets 2 and 3 were really hard. Next time I should probably do 52.5, 53.75, 53.75.
Deadlift
Skipped due to injury.
Operation: Dip-lomatic Immunity, Day 5
Shoulders were a bit beat from pressing. And also there were a lot of people arond talking to me, and so I think I got confused and am not 100% sure about my logging. Anyway, what I think I did is this
Chin: 10,2
Dip: 8,4
Chin: 8,4
Dip: 8,4
Chin: 6,3,3
Dip: 8,4,4 (woops)
Chin: 6,3,3
Dip: 8,4
If that is wrong, I might have done an extra set of dips. I am not sure. Anyway, not quite as good as last time probably because I had also pressed. The soft tissue on my palm was also a bit painful. Squeezing the bar really helped with that, but it put me off a bit.
My arms were totally beat after today, so I skipped the yoga.
I'll do chins again for day 6 and day 7 of 'Operation: Dip-lomatic Immunity'. Tomorrow, probably 5 groups of 12, for 60 total of each. Figure I can handle a bit more volume on a day with no lifting.
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Was feeling beat and unmotivated this morning. But possibly as a result of watching an episode of the Biggest Loser and seeing guys with moobs down to their belly buttons, I went anyway.
Being tired and unmotivated I fluffed the first set of chins and in general didn't do quite as well as yesterday. Dips showed more improvement:
Chins: 2,4,2,4
Dips: 10,2
Chins: 6,3,3
Dips: 12,0
Chins: 6,3,3
Dips: 10,2
Chins: 6,3,3
Dips: 12,0
Chins: 6,4,2
Dips: 12,0
Total volume, 60 each. And I can now do 3x12 bw dips, compared to about 3x3 exactly one week ago. I was always bad at dips, and now I seem to be better at them then I am at pullups or chins. Once again, programme is definitely working, at least as far as increasing dip ability goes. Whether or not there is any spillover to my bench or press remains to be seen.
Arms were really beat after this, though. I am not sure what shape i will be in for bench pressing tomorrow.
Also, I am running out of new names for my dip-n-chin programme. I may go with the above from now on (only going to run a 3-4 more days anyway).
Being tired and unmotivated I fluffed the first set of chins and in general didn't do quite as well as yesterday. Dips showed more improvement:
Chins: 2,4,2,4
Dips: 10,2
Chins: 6,3,3
Dips: 12,0
Chins: 6,3,3
Dips: 10,2
Chins: 6,3,3
Dips: 12,0
Chins: 6,4,2
Dips: 12,0
Total volume, 60 each. And I can now do 3x12 bw dips, compared to about 3x3 exactly one week ago. I was always bad at dips, and now I seem to be better at them then I am at pullups or chins. Once again, programme is definitely working, at least as far as increasing dip ability goes. Whether or not there is any spillover to my bench or press remains to be seen.
Arms were really beat after this, though. I am not sure what shape i will be in for bench pressing tomorrow.
Also, I am running out of new names for my dip-n-chin programme. I may go with the above from now on (only going to run a 3-4 more days anyway).
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Thanks! I am really pleased with the results so far. Although doing all this arm-heavy work, and no deadlifts or power cleans is making me feel like a bit of a meathead.
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Squats
90kg: x5, x5, stopped
It was going fine, then on the fifth rep of the second set something clicked on the right hand side of the lumbar region and sent little electric shocks down my leg. I didn't even know that there was anything down there to click. Afterwards, no pain as such but decreased mobility. I've had something this before in a few other places, e.g. in my right hip while doing the splits, just left me tight for a few weeks. Anyway, I will see how it feels tomorrow. Since the doctor is so cheap here, and I just walk in and get x-rayed in 25 mins, I may go tomorrow if it feels bad.
I will be annoyed if it puts squats off the table for weeks or months.
Bench
Went for ascending triples and doubles. I had a spotter for 80 and above, and also safety bars in place so the bar couldn't go as low as my face, and only an inch lower than my chest, which definitely help me concentrate on the lifts:
75 x3
76.25 x3
77.5 x3
78.75 x3
80 x3
81.25 x3
82.5 x3
83.75 x2
85 x2
TBH I wasn't close to failing at 85- I definitely could have done 86.25 and probably could have got as far 87.5, maybe a wee bit higher. I may do this exercise again and keep going until I actually can't complete.
Normally I don't do doubles and triples, so it is not strictly a PR (in that I am comparing doubles to doubles, or triples to triples). But anyway, I have never lifted more than 80kg off my chest, so it is a +5kg PR of sorts.
I was really pleased with this. I have had so many times where I tried to do 77.5x5 or 80x5 and it didn't quite work out, I was worried 80 was turning into a psychological barrier. Both were feeling really heavy the last few times I was there, but here even 85 didn't feel *really* heavy. In fact it didn't feel much harder than a dip. I am now much more confident of doing 80x3x5, and indeed of going above that now.
I can't be sure, but I think a lot of credit goes to 'Operation: Dip-loma in Swole-ology'. Well, maybe a bit early for that. Let's see if I can continue past 80 now.
Chins
Decided I'd done a bit too much benching to also do a load of dips as well, so just did chins, using the 'volumizing' method (almost to failure, then as many as needed to get to a set of 12). Didn't do 5 sets as, oddly, I was feeling the benching in my biceps too (perhaps not that odd, apparently they act as dynamic stabilizers when benching):
11/1, 9/3, 7/3/2, 8/4
That's some more progress with chins- 10/2 was my previous maximum, and I held out better over the sets this time. It's a little better than I have done in the logged period- my previous best was fail at 11, 8 and 8, which means I actually completed 10, 7 and 7, compared to 11,9 and 7 today. Not quite comparable, but there it is.
I will definitely resume 'Operation: Dip-loma in Swole-ology' tomorrow, unless my back lays me low. Should probably move to sets of 13.
* * *
Seriously banged up now. Once I am recovered, probably need to do more warmup of the back and probably everywhere, in addition to the abdominal exercises I am already planning.
90kg: x5, x5, stopped
It was going fine, then on the fifth rep of the second set something clicked on the right hand side of the lumbar region and sent little electric shocks down my leg. I didn't even know that there was anything down there to click. Afterwards, no pain as such but decreased mobility. I've had something this before in a few other places, e.g. in my right hip while doing the splits, just left me tight for a few weeks. Anyway, I will see how it feels tomorrow. Since the doctor is so cheap here, and I just walk in and get x-rayed in 25 mins, I may go tomorrow if it feels bad.
I will be annoyed if it puts squats off the table for weeks or months.
Bench
Went for ascending triples and doubles. I had a spotter for 80 and above, and also safety bars in place so the bar couldn't go as low as my face, and only an inch lower than my chest, which definitely help me concentrate on the lifts:
75 x3
76.25 x3
77.5 x3
78.75 x3
80 x3
81.25 x3
82.5 x3
83.75 x2
85 x2
TBH I wasn't close to failing at 85- I definitely could have done 86.25 and probably could have got as far 87.5, maybe a wee bit higher. I may do this exercise again and keep going until I actually can't complete.
Normally I don't do doubles and triples, so it is not strictly a PR (in that I am comparing doubles to doubles, or triples to triples). But anyway, I have never lifted more than 80kg off my chest, so it is a +5kg PR of sorts.
I was really pleased with this. I have had so many times where I tried to do 77.5x5 or 80x5 and it didn't quite work out, I was worried 80 was turning into a psychological barrier. Both were feeling really heavy the last few times I was there, but here even 85 didn't feel *really* heavy. In fact it didn't feel much harder than a dip. I am now much more confident of doing 80x3x5, and indeed of going above that now.
I can't be sure, but I think a lot of credit goes to 'Operation: Dip-loma in Swole-ology'. Well, maybe a bit early for that. Let's see if I can continue past 80 now.
Chins
Decided I'd done a bit too much benching to also do a load of dips as well, so just did chins, using the 'volumizing' method (almost to failure, then as many as needed to get to a set of 12). Didn't do 5 sets as, oddly, I was feeling the benching in my biceps too (perhaps not that odd, apparently they act as dynamic stabilizers when benching):
11/1, 9/3, 7/3/2, 8/4
That's some more progress with chins- 10/2 was my previous maximum, and I held out better over the sets this time. It's a little better than I have done in the logged period- my previous best was fail at 11, 8 and 8, which means I actually completed 10, 7 and 7, compared to 11,9 and 7 today. Not quite comparable, but there it is.
I will definitely resume 'Operation: Dip-loma in Swole-ology' tomorrow, unless my back lays me low. Should probably move to sets of 13.
* * *
Seriously banged up now. Once I am recovered, probably need to do more warmup of the back and probably everywhere, in addition to the abdominal exercises I am already planning.
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My back is stiffening up, and my ribs are still sore. So I am taking an anaesthetic/muscle relaxant:
I'll probably take 1-2 every few hours until it is time to sleep.
I'll probably take 1-2 every few hours until it is time to sleep.
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My back wasn't really responding to the previous muscle relaxant, so I tried a different one:
Definitely loosening up a bit now.
Definitely loosening up a bit now.
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Range in Chiang Mai is pretty good now. For beer, there are local varieties like Singha and Chang which are not bad, dry, crisp lagers. Strong though (6.5% alcohol). They also make Heineken locally under license. Nowadays there are a few people importing quality Belgian beers like Chimay and Leffe, and you can also get imported Stella and Hoegaarden- so this is about as good as beer gets.
Wine is also not bad. There are fancy supermarkets and a few fancy wine merchants that are like you get in the West- a couple of sections of shelves for each part of the world- France, Spain, Italy, New Zealand, Australia, Chile, divided by red and white. Wine is quite popular now- the 7/11 all sell Jacob's Creek. All wine is pretty expensive, though, mainly because of government tax.
The availability of quality alcohol definitely lessens the pain of not having the Ash/Paul curiosity satisfied.
