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  • Today was:

    Light squats (3 x 5 x 275)
    Deadlifts 340 x 5 / 385 x 3 / 430 x 4 (new PR)
    Presses: 125 x 5 / 145 x 3 / 160 x 2 / 145 x 3 / 125 x 5
    Accessory arm swollertrophy work
    The Champagne of Beards

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    • ^ Dude your DL is getting sick! Great work

      8 20s sprints with 40s active rest.

      Comment


      • Originally posted by gergirl View Post
        go for the meridian stretching then
        what in the world is a meridian stretch?

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        • Originally posted by Neckhammer View Post
          ^ Dude your DL is getting sick! Great work

          8 20s sprints with 40s active rest.
          Thanks, dude! Just got a new belt as an early Xmas present and I think it helped a bit.
          The Champagne of Beards

          Comment


          • Originally posted by Neckhammer View Post
            what in the world is a meridian stretch?
            great stuff to do
            you know, there's energy floating through our body, called the "chi" i.e. energy of life, and it's floating in meridians through our body. this energy goes through the different organs and by stretching in certain ways you can "correct" the float and get re-balanced, activate your organ-meridians. It's origin is the TCM. I know...don't laugh about that...always got to smile about that before trying! It's just great and makes me feel relaxed and my muscles feel some kind of hot afterwards. It's different from Yoga, it's dynamic and you don't hold positions or slide from one into the next.
            Sound odd and esoteric, BUT...!

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            • Cut out my deadlifts last night. My lower back has been really finicky all week. I'll return to them next week. Really looking forward to next weeks lifts as I'm close to my PRs again. It's been a test of patience to have a program of progressive loading start well and truly under them and build back up, but it's been worth it, as I feel way stronger and my squat form in particular is way tighter and more solid. I have no doubt I'll be busting some plateaus soon.

              Squats: 5x5 @ 132.5 kgs (291 lbs)
              OHP: 5x5 @ 60 kgs (132 lbs)
              Bench: 3x5 @92.5 kgs (203 lbs) (Felt like shit during the lift and form got sloppy... not happy at all)
              Decline DB Press 3x8 @ 35kg DBs (77 lbs)
              Supersetted with DB Flies: 3x8 @ 12.5 kgs (27.5 kgs)

              Comment


              • Did sprints first time as a workout rather than just an odd sprint here or there. Its actually quiet tiring. For whatever reason i feel it a bit in my biceps too, like a small body pump.

                I think i did like 5-6 sprints till 90% exhaustion. Lungs and throat were burning, my cardio is pretty shit, especially since i started smoking this year!

                Was seeing stars too by the end of last sprint and had bit of a headache at the end! Anyone know what dis suggests other than shit cardio haha.

                Comment


                • Normal for sprinting, IME.
                  Crohn's, doing SCD

                  Comment


                  • Random workout Sunday!

                    Interspersing watching football and drinking a few beers with the following:

                    20 pushups (with a 35 lb kid on the back)
                    20 air squats (same 35 lb kid...might switch him out for the 40lb kid if he comes in from playing in the snow at some point)
                    10 chins/pullups alternating on rounds
                    20 lunge steps or 20 more air squats

                    I've already done this for three rounds....with lots of rest in between rounds, but no rest between exercises. Grease the groove fashion rather than doing it as a metcon. I plan on 5-10 rounds today. No specifics in mind, but I"m already on my way!
                    Last edited by Neckhammer; 12-08-2013, 10:46 AM.

                    Comment


                    • 6th Dec

                      Neck dip 62.5lbs x 7
                      Regular dip 85lbs x 4, 55lbs x 7
                      Lying DB press x 3 sets
                      Push ups with intentions x 1 set

                      Lying ext 88lbs x 5+3 cheats, 44lbs x 12
                      Seated ext 50lb DB x 10, 35lb DB x 15
                      Static hold on dip BW to failure

                      7th Dec

                      Smith machine squat using 1 1/2 reps x 1 set
                      Leg press x 2 sets
                      Sissy squat BW to failure

                      Lateral raise x 1set
                      Rockers x 1 set
                      Seated press x 2 sets
                      Cable laterals x 1 set

                      8th Dec

                      Landmine rows x 3 sets
                      Reverse grip barbell row x 1 set

                      DB curls x 3 sets
                      Conc curls negative only x 1 set

                      Comment


                      • Deload week day 1

                        Squat: 140 x 5 / 175 x 5 / 210 x 5
                        Bench: 95 x 5 / 115 x 5 / 140 x 5
                        no accessory work

                        It's weird. I know the rationale behind this and I accept it on an intellectual level, but it just feels so wrong.
                        The Champagne of Beards

                        Comment


                        • Its a sad state of affairs. I was just getting to the point where I was going to commit to relearning and mastering a squat (want to be efficient with front and back squat)....then the Y goes and gets rid of all the squat racks and the only option is a smith machine. Guess I'm gonna have to shell out some money for the home equipment after all.


                          Anyway did 5x5 @ 170lbs on the smith of "ATG back squats" yesterday. I'm 50/50 on even using the smith. I don't wanna get too use to it or program any bad habits, but it really felt ok. Followed that with 6 bike sprints for 20/40 intervals.

                          No back pain today, which has always been the limiting factor. I had just planned to stick to 1x BW squats for a solid 1000 reps before moving ramping up. Don't ask me why, but 100 reps a week at BW (which I never get pain with) for around 10 weeks seemed like an excellent way to bring my lagging muscles and connective tissue up to speed before ramping up the weight. I've always been a bit impatient about adding weight in the past, so 1000 reps gives me a goal.
                          Last edited by Neckhammer; 12-11-2013, 09:07 AM.

                          Comment


                          • What happened to your gym Neckhammer? My place has so many squat and power racks that nobody ever notice when I do my curls in one of them...
                            "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

                            - Schopenhauer

                            Comment


                            • Originally posted by Neckhammer View Post
                              Its a sad state of affairs. I was just getting to the point where I was going to commit to relearning and mastering a squat (want to be efficient with front and back squat)....then the Y goes and gets rid of all the squat racks and the only option is a smith machine. Guess I'm gonna have to shell out some money for the home equipment after all.


                              Anyway did 5x5 @ 170lbs on the smith of "ATG back squats" yesterday. I'm 50/50 on even using the smith. I don't wanna get too use to it or program any bad habits, but it really felt ok. Followed that with 6 bike sprints for 20/40 intervals.

                              No back pain today, which has always been the limiting factor. I had just planned to stick to 1x BW squats for a solid 1000 reps before moving ramping up. Don't ask me why, but 100 reps a week at BW (which I never get pain with) for around 10 weeks seemed like an excellent way to bring my lagging muscles and connective tissue up to speed before ramping up the weight. I've always been a bit impatient about adding weight in the past, so 1000 reps gives me a goal.
                              I have a pair of concrete-bucket-and-2x4 squat stands (for a short person - around 5'4, but you could put them on cinder blocks or something) in central New Jersey if you want to save some money and go on a road trip. They are free to a good home.
                              The Champagne of Beards

                              Comment


                              • Originally posted by Gorbag View Post
                                What happened to your gym Neckhammer? My place has so many squat and power racks that nobody ever notice when I do my curls in one of them...
                                Oh they got this big grant. Not big enough to expand space, but big enough to buy Smith machines to replace squat racks and like 30 freaking new pieces of cardio equipment that you can watch tv on (thats the biggest waste), oh and some new cybex machines. The problem is I got nothing against machines....hell I use em! I do have a problem with them completely replacing the squat rack and barbell weights.

                                Originally posted by RichMahogany View Post
                                I have a pair of concrete-bucket-and-2x4 squat stands (for a short person - around 5'4, but you could put them on cinder blocks or something) in central New Jersey if you want to save some money and go on a road trip. They are free to a good home.
                                It would be worth the trip just to shoot the shit and maybe get in a little mat time. Tough to do while running a business and keeping the fam in order though. Ah well, maybe some day, but probably not. I miss the old days....I remember only a couple years before getting married....group of people we where hanging out with where like "hey we are going to Madi Gras tonight...wanna come along?" I'm like..".sure, let me grab a pair of underwear" Then your off on a 4 day trip at the drop of a hat.
                                Last edited by Neckhammer; 12-11-2013, 10:46 AM.

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