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2006/03/22, 07:09 PM
Well as all knows lil back trouble as of latly. But i'm gonna try and get back in the saddle. I'm trying to diet as well, so i'm not looking for much increase just to get back to where I was..which was:
340bench
495 squat
505 dl
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/22, 07:17 PM
Sun ........max bench
Floore press 185/3 225/3 245/3 260/3 275/3 (struggled on last one)....this was super seeted with me throwing a 12lb medicine ball against a wall 4 or 5 times did this 3 times.
Close grip bench(stop on chest) 185/5x4
hammer high rows 180/10,230/8x3,250/6-----bb skull 65/10x4
One arm snatches 75/2x2 85/2x2, 95/2
bb curls 65x10x3
Light abbs on ball
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/22, 07:22 PM
wed ....speed squats
sumo(wide) stance box squats ( 6 high)*Not quite parallel, but I need to work my hips a lil more, and going lower hurts my hips....as of right now.
205/3x6, 105/3x4 +mini
partial dl( 3in below knee)
225/3,275/3,315/3(all over hand grip) 345/3 normal
seated ham curl 90/8x5----decline crunches bw/10 25/8x3
glute ham 45/8x3------grip work
light stretching...5 mins on bike
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/24, 06:42 PM
fri speed bench
135/2x10 wide grip w/ minis
incline press-------with rot cuff work 5lb db
135/5
155/5
185/5
205/3
snatch(felt like a good snatch day, plus my toss has been suffering in cheerleading, i've lost my speed)
115/2x4( trying to drop lower.....)
assisted pullups wide 85/8x3
assisted close girp pull ups 85/5x3
db skull crushers on ball 20/10 35/10x2
lieing ball throws into air----crucnhes with medicine ball
hammer curls 30/10 35/10 40/10
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/24, 07:22 PM
I would as a general rule do olympic lifting before anything else. It is very demanding on the CNS and is very technically demanding. Just my input.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/25, 05:40 PM
I wasn't going to do any snatches....just felt like doing them randomly. Next time I might do them 1st, to warm up for the d bench. Didn't start feeling "explosive" till like the 4 set
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/26, 11:12 PM
today max effort squat
box squatted w/ 6 stacks( i'm right at parallel...maybe a lil higher, i'm still using a sumo stance, trying to get my hips stronger, and take some of pressure off my back.
135/3
185/3
225/3
315/3
340/3
360/3
was gonna try 380, back was starting to feel a lil odd, so I stopped.
good mornings 135/5 155/3 175/3 195/3
seated ham curls 90/8x3 100/6+2---cable crunches
tried some zercular squats, workout felt short...did 2 sets didn't like them.
romain sit ups
12 mins on bike, light stretching.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/27, 12:01 AM
If we call 380 your theoretical 1rm, that equates to only 1 set at 90%+. And I would put your 1rm closer to 400.
Your set of 340 may be 90%, but I would still try to get in at least 1 more set with heavy weight.
I didn't like zercher squats either. Tried them the other day to get used to it for conans walk in competition. Decided to just say screw it and wing it. Didn't do too bad the other day doing a practice conans walk though, just didn't feel smooth doing squats.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/27, 07:06 AM
now it didn't any my elbows hitmy quads. I felt nothing in my lower back or legs, just in my elbows. I really dont' see how this helps the squat lol
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/27, 01:07 PM
Yea, and I ended up with some lumbar rounding, which I wasn't to happy with. As it is I'm focusing on posterior chain development and zerchers are clearly a quad dominant movement.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/27, 03:36 PM
I'm nto tryingto get anywhere near my 1rp max right now, i'm just tryingto get back in the saddle so to speack with my numbers. My last box squat max was 450...I'm gonna try and stay in the 62-80% range which is what I read the best weight to devolope speed as well good strength and power.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/29, 06:07 PM
Had to skip the snatches....today pulled my groin sprinting yesterday....if its not one thing its another I swear! anyways today was speed bench day
speed bench 140/2x10 + bands
incline press 140/5, 170/5, 185/5, 205/3
hammer rows 180/10 230/8x3 270/6x2
bb skul skull crushers on ball 75/10x3
laying ball throws into air---hanging rev crunches w/ medicine ball between my legs 5x4
rope crunches
12min on eliptical...
I forgot biceps lol
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/01, 06:51 AM
speed squat box, wide stance (6 high)
205/2x4 w/ minis
205/3x4 no minis
partial dls 225/3, 275/3(0verhand grip) 315/3, 345/3( regular)
seated ham curl 100/8x5----russian twists on glute ham machine.
grip work
10mins of hitt
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/02, 03:56 PM
max bench
floor press
135/5x2
185/3
225/3
250/3x2
265/3x2
280/3
280/2
close grip bench(paused)
185/4
205/4
225/4
245/4
265/2
hammer row 230/8x3 250/6x3
bb curls 65/8x3 115x3
one arm snatches 95/2x2
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/05, 11:00 PM
Speed squats wide stance
215/3x5 6 stacks
215/3x4 5 stacks
215/3x1 4 stacks 9very low)
Speed dls 205/1x5 225/1x5------sets 2,3,4 of 1st weight was supper setted with ham curls 100/8x3)
ham curls 100/6x2 by self
decline crunches-----hanging rev crucnh with medicine ball.
bw/6 25/5x2 35/5 10/5x3
glute ham bw/10x2 35/8x2
10mins hitt
Speed days for squat feels really good, however when I do my max effort...I duno if its the box or the spinal compression or both.....btu after my max effort day my back was realy sore...and not a muscle sore...spine sore.
Dls dont' bother it as much...howeve rboth heavy still bother me.....somewhat..
Should I just do speed days for anothe rmonth or so, then reevaluate my back, just concetrate on my bench. Or for max day maybe do....akkk ...leg press....which doesn't bother my back at all?
Opions comments?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/06, 01:13 PM
bump
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/06, 02:49 PM
I think your missing the real weak link. Do some more oblique training. Rotational and lateral flexion. This should releave some of the spinal "compression".
Also, take a weak off from heavy spinal loading. Step ups and other unilateral work will take some of the pressure off while still allowing you to train.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/07, 02:07 PM
Ok so just keep the dynamic day...and do stuff like lunges, step ups?
Acording to westside. leg press is good for this to give the back some rest...
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/07, 03:11 PM
I thought I'd heard that leg press can be worse on your back than squats? I'm not sure, just think I've heard that.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/04/07, 04:45 PM
Yes, but not for spinal compression. As there is no load placed on the shoulders, it will still work the back, and reduce loading.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/07, 04:49 PM
if your butt comes off I think yes...however...it has no spinal compression or as much so as a squat or box squat... I'm gonna start more oblique work...
doug daniels:
"Finding an effective assistance exercise can be a very important discovery for the powerlifter. An effective assistance exercise should target and strengthen the involved muscular structure of a powerlift and result in improvement in that powerlift. Of course, assistance exercises should not be included at the expense of the targeted powerlift. That is, not over train it and becoming stronger in the assistance move over the powerlift.
Once such effective assistance exercise is the leg press. Let's look at the benefits offered to the powerlifter. First, it allows a lifter to work the lower body when the lower back is tired and needs rest. The leg press is a perfect candidate for light days when you may choose not to squat at all. This can be a real plus for a lifter whose leg strength is sub par but cannot squat more than once per week due to back pain or injury. Squatting more than once per week can also have a negative impact on a lifter's deadlift also as the lower back, hips, and quads are stressed while deadlifting. Another factor to consider is that a lifter's squat form may not be conducive to developing maximum leg strength. By using the leg press, a lifter can strengthen that area and hopefully transfer that power over to the squat. That does not mean that a lifter not evaluate his squat form for flaws. If a lifter is suffering from an injury which prevents squatting altogether, the leg press can help maintain leg power while the lifter recuperates.
Now that we know the benefits of the leg press, let's examine how to incorporate it in your training schedule. There are many types of leg presses available. One type is the 45-degree leg press on a sled, another is the 'universal' style in which the lifter sits down and presses the weight straight-ahead. Eagle offers a press in which the lifter lays flat on a movable sled and pushes away from the base. Old style leg presses require the lifter to lay flat on the floor and push the weight straight up above. Which one you choose depends, of course, on what is available. Also, some leg presses offer more comfort to each individual lifter. Comfort is an important factor in deciding which one to use if you have numerous choices. I prefer the 45-degree sled type. There is no pressure on my lower back and its operation is smooth and it has a high degree of safety.
If the leg press is new to you, progress slowly with weight increases. The leg press allows the lifter a large range of motion on the lower end of the lift. Lowering the weight to extreme low positions requires flexibility, as injury can result from premature range of motion excesses. I really doubt the need for a lifter to use such extreme stretches in the leg press. Simulate the depth in the squat. Have a partner tell you when you have reached that depth and use that as your maximum depth level. That way, increases in strength can be measured. Many lifters have a tendency to decrease the range of motion as the weight increases and mistake that as an increase in power when in actuality, less work is performed and less benefit gained. The lifter only cheats himself.
A flaw I have noticed in many lifters is when they come out of the bottom of the squat, their knees bow inward as they attempt to rise out of the bottom. Not only can this cause injury, but it is a very inefficient use of leg power. This problem is propagated because as a lifter squats, he is not aware that he is doing this unless a coach or training partner sees this. If this is a problem you possess, the leg press offers hope. As you press the weight to completion, concentrate on keeping your knees straight throughout the move. Because your knees are in clear view, you can see them buckle in at first and the improvement that hopefully comes over time. If necessary, lower the weight on the leg press until you can maintain this position. Increase slowly while maintaining this form. If you combine this type of form with new attention and similar adjustments in your squat, this problem will be history and personal records are just around the corner.
The deadlift can also be benefited. The movement of the leg press simulates the use of the legs to push away from the floor as the bar goes up. For best results, perform your leg presses with the same leg spacing as your deadlift pull. This favors conventional deadlifters more than sumo stylists. Your range of motion should be with the squat in mind, as the deadlift will benefit at the same time.
The leg press is usually classified as an isolation exercise, but unlike other isolation exercises, such as the stiff-legged deadlift, a lifter can generally use more weight in the leg press than he can use in the targeted squat. This is because the lifter does not need to balance or control the weight during execution. The weight is also in perfect alignment so that involved muscle groups can effectively move it. But the fact that some muscle groups are isolated in the exercise and some are excluded, it does qualify as an isolation exercise, albeit and hybrid.
As with any exercise, lift with safety in mind. Make sure any leg press you use is in good working order and the weights you use are loaded securely. If you are going to attempt extremely heavy weights, have a few spotters stand by. If you miss a rep in the leg press, it may be too heavy for one spotter to get it off you. A 500 pound squatter can be pressing around 1000 pounds. That can be real heavy! When warming up, start your light reps with partial presses and increase the range as you progress.
Lastly, let's look at how we can incorporate the leg press in our training schedule. The key thing to remember is not to over train on assistance work. For most lifters, I would recommend squatting once per week and leg pressing on light days to the exclusion of squats. This way, your lower back will remain fresh and not be overly stressed by the demands of squatting and deadlifting. Sets and reps are up to you. I suggest keeping reps in line with your current cycling set-up.
Leg presses are not a substitute for hard work in the squat. They are still your best bet for power. But incorporating the leg press in your training schedule can allow lifters to strengthen the legs and hips and not over stress the lower back in the process. It also provides an injured lifter with an avenue to maintain power while on the mend. Variety is also another benefit. I hope I have given you some food for thought on what can be an effective assistance exercise; the leg press. ""
I think right now i'm a good canidate for this...just once a week though. I'm still gonna do dynamic box squats..
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/07, 10:27 PM
today I did speed bench rev grip with minis
145/3x10
incline press 145/5 160/5 190/5 205/2
snatches one arm 95/2 105/2 115/1
hammer high rows 230/8x4----on ball bb skull cruchers 85/5-8x3
It was really stomy here
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/08, 05:24 PM
any other ideas about the leg press?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/08, 06:42 PM
I've done one-legged leg presses before. They were quite challenging to me.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/04/08, 11:55 PM
Yea I do them every now and then...
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/09, 05:40 PM
today was max leg day...had to lighten up on squts alot.
box squats
135/3
185/3
225/2
275/3x2
315/3x2
leg press 14/6 18/6 22/5 26/4
snatches 135/3x2
one legged seated ham curls 45/10x4
reverse crunches on a ball with 10lb db in feet.
8mins on bike.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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