Oregonstrong
New Member
Sounds good OGH. I bet things will start getting real heavy buy the time you hit the fours!
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What Are You Training Today?
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Oregonstrong
New Member
Careful there bother!
And the younger guys will have their jaws drop to the floor when they see him really going heavy at his age haha
Im not a high rep pumper , Im more a low rep grunter . That hasnt changed but I am forcing myself to do 12 rep sets ...
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lol!
My low back and hips were so tight I almost couldn't drive home. I was also cramping and dehydrated. I had to pull over and grab my lacrosse ball and put it between my low back and the seat to apply some pressure and provide relief. A friend of mine massaged me later that night and she felt ridiculous knots all over my hips, calves, upper, back and shoulders. She cracked my back after a few times but even now I still feel tight.
Thanks man. Yes I'm reckless at times. I had felt pretty good leading up to that first training day back. I underestimated how much last week took out of me.
halfguard
New Member
My man. I'll type it out and make a separate thread. It's intense training and I'm still tweaking it. When it comes to weights a lot of basic heavy lifts and then there is a bunch of workouts with a resistance band that I tied a piece of gi fabric to.
defscreams
New Member
Today was chest, shoulders, and tri day. Heavy sets
Flat bench 5x5 super set w/ db flies 5x12
Inclined bench press 5x5 super w/ inclined flies 5x12
Smith machine shoulder press 5x5 super w cable upright rows 5x12
Arnold presses 5x8 super w/ front db delt raises.
Weighed dips 3 sets to failure super with db side delt raises.
Skull crushers 3x 8
Tri rope push downs 4x12
Flat bench 5x5 super set w/ db flies 5x12
Inclined bench press 5x5 super w/ inclined flies 5x12
Smith machine shoulder press 5x5 super w cable upright rows 5x12
Arnold presses 5x8 super w/ front db delt raises.
Weighed dips 3 sets to failure super with db side delt raises.
Skull crushers 3x 8
Tri rope push downs 4x12
Oregonstrong
New Member
Nice routine brother!
Squats: 2 sets of doubles @ 90% 1RM then back off set 8 reps @ 75%
Tried to do bench but couldn't even un rack 225 on my warmups bc of forearm pain so went to DBs
.incline DB press: 3 sets of 10 reps
Deadlift: worked up to a heavy single at 90%
Edit* holy fuck am I sore tight and stiff. Should've listened to capi act about trying to go heavy so soon after a meet.
Tried to do bench but couldn't even un rack 225 on my warmups bc of forearm pain so went to DBs
.incline DB press: 3 sets of 10 reps
Deadlift: worked up to a heavy single at 90%
Edit* holy fuck am I sore tight and stiff. Should've listened to capi act about trying to go heavy so soon after a meet.
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powerlifter89
New Member
Was a test day for me, smoked a 585 squat and hit a solid 405 close grip bench.
Oregonstrong
New Member
Damn brother, heavy weight.
defscreams
New Member
That's awesome man. I hope to be there some day.
powerlifter89
New Member
Thanks
powerlifter89
New Member
Yeah it took many years, just have to keep at it and make it a priority.
Checkin in brothers. Gonna hit legs today after work. I really like how front squats feel and its a good break from the old traditional squat grind. Question-- Does anyone have any tips for holding the bar? I just can't seem to get my wrists back far enough.. is it a flexibility issue?
I've been doing them with my arms crossed but I know this isn't nearly as good as the actual form. I've seen people use straps to hold it in place so was thinking of trying that too.
I've been doing them with my arms crossed but I know this isn't nearly as good as the actual form. I've seen people use straps to hold it in place so was thinking of trying that too.
weighted chinup
Member
You need more practice with the rack position. I would urge you to stick with it, cross-armed is so limiting imo. I realized that when I made the switch to an olympic grip a while ago.
It will take time to get it down but be patient, it will pay off.
You can do stretches or movements to improve wrist flexibility but I got mine nice and flexible by simply doing practicing the rack position more. After a couple weeks of using the Olympic grip on front squat with my normal working weight I was able to do it without any noticeable discomfort.
There is also the issue of not being able to keep your arms high up enough. Tricep and Lat tightness is often the cause of this. Foam roll your tri's and lats regularly and you will be able to keep your arms nice and high.
TLDR - front Squat more using the rack position. You will get better at it.
Also, check out this. Seems like a decent article on the subject.
http://www.lift.net/2013/09/01/building-a-better-rack-position/
powerlifter89
New Member
Another test day, squatted 600lbs in just a belt and sleeves, has been a long time goal of mine, feels damn good to have hit it. Going to stuff my face and relax for the next two days and then start a new training block.
I might have either missed it or just forgot, but do you do block periodization? You follow RPE and stuff from Tuscherer?
powerlifter89
New Member
Yeah I do follow a block periodization scheme similar to how Mike T lays it out and do use RPE's as well
