Vanity Log: how much in a year?
- Thread starter mrthingyx
- Start date
So... more cardio after only a 14hr break between workouts. What could possibly go wrong?
Today was the first day - to my shame - when I have consciously wanted to bail on a workout. I felt ill this morning, my left adductor magnus was tighter that something very tight and knowing how 5 reps murdered me on Monday, doing the same today was not going to be pretty.
So I left the house early, got to the gym early, and spent 45 minutes warming up and stretching instead.
Adductor was still horrid, but warmup overhead squats didn't seem to cause too much trouble...
FRONT SQUATS @80% (90kg) 5*5 reps
First set felt like death. After that, it was alarmingly easy until the fourth set. Fifth was messy, but managed to keep stable drive through.
LOW BAR BACK SQUATS @80% (102.5kg) 4*5
These were pretty much all mean. Last set was very shaky as both my upper back and posterior chain had decided they wanted a divorce. No failure, however!
DBSS 4*6
BW-10-18-18
Yes, odd progression, but my coccyx doesn't like being surprised by these. The extra weight on the third set made up for the volume lost between Monday's squatting and today.
This is where the adductor tightness really killed me, because I can consciously feel my legs strain to avoid letting my hips sink too low and prevent the adductor being used to stabilise the movement.
WIDE GRIP PULL UPS ss/w STANDING TRX ROLLOUTS 3*6
BW for all. Probably should have put more on for the pull-ups, but wasn't sure how fatigued yesterday's snatch SLDLs left me. Oh, well.
Abz work was fun, but need to really be careful of the 'higher rep*set' working as I felt a couple of reps where my core bracing slipped = SPINAL LOAD!!!111
Overall, I now feel epic.
I can't walk anywhere, but just sitting here? I feel fantastic. Legs are smoked, back is on fire and it feels like I've been punched in the stomach, but that's just brilliant in my book.
I am actually looking forward to 1RM day on Friday...
Footnote: saw something cleaning in the gym this morning... proper SLDL to upright forearm catch. I really wanted to explain that he was going to slip a disc and then break his wrists, but I refrained. This is why Starting Strength will never get my support as a beginner's programme!
Today was the first day - to my shame - when I have consciously wanted to bail on a workout. I felt ill this morning, my left adductor magnus was tighter that something very tight and knowing how 5 reps murdered me on Monday, doing the same today was not going to be pretty.
So I left the house early, got to the gym early, and spent 45 minutes warming up and stretching instead.
Adductor was still horrid, but warmup overhead squats didn't seem to cause too much trouble...FRONT SQUATS @80% (90kg) 5*5 reps
First set felt like death. After that, it was alarmingly easy until the fourth set. Fifth was messy, but managed to keep stable drive through.
LOW BAR BACK SQUATS @80% (102.5kg) 4*5
These were pretty much all mean. Last set was very shaky as both my upper back and posterior chain had decided they wanted a divorce. No failure, however!
DBSS 4*6
BW-10-18-18
Yes, odd progression, but my coccyx doesn't like being surprised by these. The extra weight on the third set made up for the volume lost between Monday's squatting and today.
This is where the adductor tightness really killed me, because I can consciously feel my legs strain to avoid letting my hips sink too low and prevent the adductor being used to stabilise the movement.
WIDE GRIP PULL UPS ss/w STANDING TRX ROLLOUTS 3*6
BW for all. Probably should have put more on for the pull-ups, but wasn't sure how fatigued yesterday's snatch SLDLs left me. Oh, well.
Abz work was fun, but need to really be careful of the 'higher rep*set' working as I felt a couple of reps where my core bracing slipped = SPINAL LOAD!!!111
Overall, I now feel epic.
I can't walk anywhere, but just sitting here? I feel fantastic. Legs are smoked, back is on fire and it feels like I've been punched in the stomach, but that's just brilliant in my book.
I am actually looking forward to 1RM day on Friday...
Footnote: saw something cleaning in the gym this morning... proper SLDL to upright forearm catch. I really wanted to explain that he was going to slip a disc and then break his wrists, but I refrained. This is why Starting Strength will never get my support as a beginner's programme!
Mmmm... I thought of doing it a couple of days/weeks ago based on nailing everything (posterior chain AND quads) in one sitting.
Normal spec is front/overhead/DBSS, but with a gammy'd-up palm the overhead work with a decent load is out.
It's actually quite interesting because I find my core goes before my legs do... I'd highly recommend front->back as a workout. It's awesome.
Normal spec is front/overhead/DBSS, but with a gammy'd-up palm the overhead work with a decent load is out.
It's actually quite interesting because I find my core goes before my legs do... I'd highly recommend front->back as a workout. It's awesome.
To be fair, anything followed by overhead squats is awesome.
Do you have any good form vids of overhead squats?
Vids? Yes. Vids of good form...? Now that's a different question.
There are plenty of videos scattered about in this log if you want examples of pretty not bad form, but I can always do some newer ones if you want more to be getting on with...?
1RM test day!
Lots of mobility and stretching because my leg adductors were still not playing ball.
So... what have we got in the tank today?
FRONT SQUAT
60*3
110*1
120*f Hard fail. Core bracing went at the bottom and had to bail almost straight away.
110*1
120*1 GAINZ!!!
Well, that was tiring! Needed to work up to my apparent max, it would seem, so that my body can accommodate the pattern - even then, my shoulders slumped at the bottom (you can see this because of the rock forward). More work required, but a nice boost, nonetheless. However, this means my *5% days will now start at 102kg.
Video of 120kg...
RING DIPS ss/w WG CHINS 4*5
BW for first set of dips, then +5 for everything else.
Needed some ring dipping as this just makes my shoulders and torso feel so much better. Last set of each required 5 second rests between the last three reps, but still managed a proper 'set' as such.
Das pump.
I'd worked out my theoretical back squat 1RM based on Glenn Pendlay's approximation (front squat 1RM will be 90% of back squat 1RM), giving 133kg, and was reasonably happy with that. But decided to test it anyway.
Straight in at 130kg with a blitzed CNS...
And went a long way below parallel... and came back up. Very slowly.
Pretty happy with that.
Lots of mobility and stretching because my leg adductors were still not playing ball.
So... what have we got in the tank today?
FRONT SQUAT
60*3
110*1
120*f
Hard fail. Core bracing went at the bottom and had to bail almost straight away.110*1
120*1 GAINZ!!!
Well, that was tiring!
Needed to work up to my apparent max, it would seem, so that my body can accommodate the pattern - even then, my shoulders slumped at the bottom (you can see this because of the rock forward). More work required, but a nice boost, nonetheless. However, this means my *5% days will now start at 102kg. Video of 120kg...
RING DIPS ss/w WG CHINS 4*5
BW for first set of dips, then +5 for everything else.
Needed some ring dipping as this just makes my shoulders and torso feel so much better. Last set of each required 5 second rests between the last three reps, but still managed a proper 'set' as such.
Das pump.
I'd worked out my theoretical back squat 1RM based on Glenn Pendlay's approximation (front squat 1RM will be 90% of back squat 1RM), giving 133kg, and was reasonably happy with that. But decided to test it anyway.
Straight in at 130kg with a blitzed CNS...
And went a long way below parallel...
and came back up. Very slowly. Pretty happy with that.
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Nice front squat PB! I hope that video isn't permanently broken
Thanks! I'm not doing it again until next week, if that's what you're suggesting.
Works fine here.. Clear your cache
Sometimes I wish I understood the way software works.
Yeah - he does have a bit of the Boris Becker. Nice guy, though, and seems to be a triathlete of some description...
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Loooking leeeeaaan! Noice!
I'm going to struggle with front squats when they start getting heavy, as I do cross armed, as I don't have the ability to do clean grip.
Great PB!
I'm going to struggle with front squats when they start getting heavy, as I do cross armed, as I don't have the ability to do clean grip.
Great PB!