That's pretty cool. Does it have you try 1RM at the end of the program? I'll be interested to see the results.
Weight Lifting/Body Building/Strong Man/Training thread
- Thread starter Burn Down
- Start date
I have no idea...but I've been writing all the workouts down in a small little pocket notebook so i can track the results. Bench started at 4sx15r x115...4 weeks later it was 4sx5rx160...hoping for 180ish I'm 2 weeks. My max 6 months ago was 185 and failed at 190
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Take it slow, wide stance is great but if you add to much to fast its also great way for groin injuries.
I should be more clear. Its not a wide stance, I widened my stance up because it was too narrow. My feet were inside my shoulders and it wasnt letting me sink down into the squat. I also pointed my toes out to around 60*. Now i have to work on mobility and stretches so my form can be close to perfect.
Chris I use just a broom stick or piece of 1" PVC and practice my squats with no weight. Then I can drop into a squat and sit there and let everything stretch...I do that 15 times for 5-10 secs before I ever go grab the bar. Then j do it with the bar 5-10 times and go onto my working sets
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Squats today, feeling run down and fighting off the flu bug
High bar, negatives(3-4 seconds to the bottom), paused in the hole, to a 1.5 squat paused. If that sh*t makes any since Gotta confuse that muscle, "Right Babe?"
135x7
185x5
205x5
225x5
275x2
295x2
315x1
335x1
High bar paused in the hole
225x2sx7r
225x3sx10r
High bar feet touching at the heel
135x4sx10r paused
Legs feel like sh*t, back feels great though...
Stair mill, single leg ext, calf raise super set.
SM 3 rounds of 3 minutes on level 10 or 11
leg ext. 65x10 80x2sx10r each leg
calf raises with 90 pounds for 3x10
OUCH IM DEAD........
High bar, negatives(3-4 seconds to the bottom), paused in the hole, to a 1.5 squat paused. If that sh*t makes any since
Gotta confuse that muscle, "Right Babe?"135x7
185x5
205x5
225x5
275x2
295x2
315x1
335x1
High bar paused in the hole
225x2sx7r
225x3sx10r
High bar feet touching at the heel
135x4sx10r paused
Legs feel like sh*t, back feels great though...
Stair mill, single leg ext, calf raise super set.
SM 3 rounds of 3 minutes on level 10 or 11
leg ext. 65x10 80x2sx10r each leg
calf raises with 90 pounds for 3x10
OUCH IM DEAD........
Good numbers Corbin. I'm hoping I can touch 200 at the end of the program
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I was born with spondolysthesis.. it would be easier for you to look it up than for me to explain it, but it crushes the nerves going to my quads and legs and sometimes when it gets bad I can't walk, but I still managed to build some pretty big legs before my spinal cord injury. They've shrunk quite a bit since then since I can no longer squat, but they are still pretty decent. All those injuries and obstacles just mean you've got to be more creative and intelligent about your training.
I have been hitting them pretty regular on my tuesday work outs:thumb: Great for quads.
Last Thursday was back day, then leg day in Friday. Felt fine both days. Saturday, Sunday and today not so much. I've stretched, rolled popped, tried laying on the floor and nothing helps. My back is so damn tight right now that anything over half breaths makes me wince in pain. I've got alot of pain down my legs and up my back. Something moved or got inflamed and isn't happy. Was supposed to go to work today for the first time in 2 months and thanks to my lovely back that isn't happening and tomorrow is out of the question as well. Frustrated and extremely down on my luck would not even begin to describe my mood right now
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Def sorry to hear that Brock, I assume you have been taking NSAIDs like its going out of style?
Today I had one of those facepalm moments where a stereotype is lived out 100%... I was just about done with my work sets, and a group of teens come up and ask how much I have left. I say one set and indicate how long it will be, they proceed to stand next to me. Lovely. I finish up and they say to leave the weight on, oook... so as I am walking out the one kid is just about ready to fold over with 405 on the back and half rep city. Needless to say his friends were all cheering... :spit::spit:
I shook my head and walked out.
Squats
4x315
4x335
5 sets, 4 reps, 385lb
Today I had one of those facepalm moments where a stereotype is lived out 100%... I was just about done with my work sets, and a group of teens come up and ask how much I have left. I say one set and indicate how long it will be, they proceed to stand next to me. Lovely. I finish up and they say to leave the weight on, oook... so as I am walking out the one kid is just about ready to fold over with 405 on the back and half rep city. Needless to say his friends were all cheering... :spit::spit:
I shook my head and walked out.
Squats
4x315
4x335
5 sets, 4 reps, 385lb
Yea I've taken alot of ibuprofen the last few days...rolled around on a baseball today and wanted to cry. Got some more cracks and pops to happen. Feels a little better but doubtful for weights this week
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Drank to much beer and ate to food this weekend.. But at least most of it was protein foods, minus the cake and icecream at the bar..
Worked through lunch today.
Maybe gym tomorrow.. Back is feeing like a million bucks right now, gotta keep it that way.
Worked through lunch today.
Maybe gym tomorrow.. Back is feeing like a million bucks right now, gotta keep it that way.
I let my diet get away this week, had alot of carbs and I can tell. Need to really hammer down in it again and get back to chicken, rice, sweet potatoes, almonds and vegis
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Found an excellent stretch for the hip flexor. Got it whipped back into shape.
Deads
135x10
185x6
205x5
135x10
Took it easy. Trying to concentrate on form. Im getting comfortable sitting down into it before I stand up and taking all slack out of the bar.
Close grip bench
115x10x & 10x paused
125x8 & 8x paused
135x6 & 4x paused
Tri pull downs single
20x10
30x10
Pull downs e-z bar. Really surprised myself here. Havent done them in a month or so.
60x10
70x10
80x10 I was like Wow, this seems easy. Keep going!
90x8
100x4!!! Only 43 lbs less than my BW. Lol
Behind the head
35x10
40x8
40x6
Over head rope extensions
40x10
50x8
Seated DB tri extension
15x10
20x8
Triceps were smoked.
Deads
135x10
185x6
205x5
135x10
Took it easy. Trying to concentrate on form. Im getting comfortable sitting down into it before I stand up and taking all slack out of the bar.
Close grip bench
115x10x & 10x paused
125x8 & 8x paused
135x6 & 4x paused
Tri pull downs single
20x10
30x10
Pull downs e-z bar. Really surprised myself here. Havent done them in a month or so.
60x10
70x10
80x10 I was like Wow, this seems easy. Keep going!
90x8
100x4!!! Only 43 lbs less than my BW. Lol
Behind the head
35x10
40x8
40x6
Over head rope extensions
40x10
50x8
Seated DB tri extension
15x10
20x8
Triceps were smoked.