|
Post by Jared Enderton on Jan 13, 2010 11:46:18 GMT -5
No problem. Just figured it is at least an aspect of training that is overlooked and is worth looking into. Nice on the squats- gotta ease into it!
|
|
|
Post by caalvarez2 on Jan 15, 2010 21:22:57 GMT -5
1/15/10-5/3/1 week 3
stretching foam roller warmups
paused bench press 135/10 185/5 225/5 275/5 315/3 touch n go *340/1 3x10/185 315/1-5 count pause static hold 405/15 count
closegrip bench paused/2 board 5x5/250
hanging leg raises BW/80 rotator cuff work
*my touch n go bench just sucks balls.i thought i'd just switch it up tonight and see what happens.last month i repped 340 paused for 2,with another left in the tank.i have absolutely NO pop off the chest when i do it like that.i might change things up a bit next wave and do my first two 5/3/1 sets touch n go,and the 3rd set paused.i don't know,we'll see.next wave will be a little different.i'm starting a new program that my guy at anabolex.com made up for me,a 3 day a week program.but it will be minus the squats for next month,maybe for good.i squatted Tuesday,went fine,but now BOTH knees hurt,and the left side of my neck/shoulder blade area is messed up again,either out bad or i aggravated the pinched nerve i have there again.squats just aren't working out and i'm starting to think that maybe i'm just not supposed to squat anymore.so i'm ditching squats for the entire next wave,and see if all these problems go away.if they do go away then i know what to do.anyways i now know for sure that the meet in March will be just push/pull unless something goes wrong with my deadlift,but i don't foresee that happening.so far deadlift is good,i haven't even got sore from a deadlift session yet,and pulling doesn't bother my knees at all.i'm planning on pulling Sunday,but it depends on how my stupid neck feels in 2 days.hopefully its better.i have the next 3 days off from work,so its time to rest,rehab,and recover.next week is deload,and then i'll start a new log along with my new training program.
|
|
|
Post by caalvarez2 on Jan 17, 2010 15:52:56 GMT -5
1/17/10
stretching foam roller warmups
sumo deadlifts (each rep for every set done reset method and double overhand) 135/10 185/5 225/5 275/3 *315/10 LOTS left in the tank ;D *365/1 BITCH WEIGHT ;D
sumo RDL's 5x5/160
leg curls 3x10/50 supersetted leg extensions 3x10/90
widegrip pullups 5 sets/BW
DB shrugs 3x20/65 last rep for each set held for 30+ seconds
*NO pain ANYWHERE whatsoever ;D
**i think what used to be my favorite (might be again) and best movement (still is) *just might* be making a *little* comeback ;D
|
|
|
Post by Jared Enderton on Jan 17, 2010 21:13:06 GMT -5
wow man. Nice work. That is awesome. I am excited for you- Keep bumping it up slowly but be smart.
|
|
|
Post by caalvarez2 on Jan 19, 2010 20:23:54 GMT -5
1/19/10 deload week
stretching foam roller warmups
good mornings 2x15/bar 3x15/95
ab pulldowns 8x25/50
hyperextensions 3x12/35
|
|
|
Post by caalvarez2 on Jan 22, 2010 19:35:06 GMT -5
1/22/10 deload
foam roller stretching warmups
bench press TnG,paused,paused closegrip 135/10 3x10/185
Arnold press 3x15/15
one arm db row 3x15/20
triceps pushdowns 3x20/25
hanging leg raises BW/80
*on a REALLY positive note,i got offered a job as a fitness trainer at the new AnytimeFitness club that is opening up in town,and i accepted.tentative grand opening date is February 8.they offered me pretty good money too,and the extra cash will help out my wife and i tremendously.it should be fun,and i'm really looking forward to it.
|
|
|
Post by vincedecker on Jan 22, 2010 20:36:42 GMT -5
Wow. Sounds like a good gig. Congrats on the new job.
|
|
|
Post by Jared Enderton on Jan 22, 2010 22:21:33 GMT -5
That's awesome Connie. Good for you man. I'm sure you'll fall in love with it right away.
|
|
|
Post by caalvarez2 on Jan 23, 2010 9:23:23 GMT -5
thanks guys.i can't wait until we open.she initially offered me the manager position,but i can't do that,as there is no health insurance offered and i need that for my family.but if there would have been health insurance offered,i would have put my 2 weeks notice in at the bakery at HyVee right away.i'm really looking forward to helping people make themselves better.i have all this knowledge in my head and i've only been able to use it for myself,so i can't wait to start helping people.
|
|
|
Post by caalvarez2 on Jan 23, 2010 15:29:44 GMT -5
1/23/10 deload
foam roller stretching warmups
sumo deadlifts RM/DBL OH 135/10 185/5 3x10/225
RDL's 5x5/160
leg curls 3x10/50 superset leg extensions 3x10/90
widegrip pullups 5 sets/BW
DB shrugs 3x20/65 last rep for each set held for 30+ seconds
*start new training program and new log next week.
**i'm going to be changing up my bench a bit this next wave in hopes of busting out of the plateau my bench has been in for the last few months.i'm going to be adding some touch and go reps and i'll only be pausing on my final set of 5/3/1 for every week.hopefully it works because my bench has been going nowhere.i figured that once i started squatting/and/or deadlifting that my bench might suffer some and it has this last couple of months.hopefully it will make a comeback.
BW 224.4 on empty stomach this morning
|
|
|
Post by Jared Enderton on Jan 24, 2010 21:54:56 GMT -5
Dang. You are really starting to gain some weight huh? You will adjust pretty fast to the extra deadlifting and what not- then your bench will start to rise again I Believe.
|
|
|
Post by caalvarez2 on Jan 25, 2010 15:16:27 GMT -5
Dang. You are really starting to gain some weight huh? You will adjust pretty fast to the extra deadlifting and what not- then your bench will start to rise again I Believe. yeah man i'm probably getting fat ;D i think when we trained together in the beginning of September i was like 211.so 13 or so pounds in just under 5 months.not too bad.i just eat.as long as i don't get to be a fatass i'll keep eating to get stronger.i could care less about having the *beach muscles* like all of the *bros* ;Di just want to be strong
|
|
|
Post by caalvarez2 on Jan 25, 2010 19:42:45 GMT -5
1/25/09
*well guys i found a way to squat....but its on the Smith Machine...or Pussy Machine,whatever you want to call it.but hey,at least i can get some leg work in,and i didn't have any pain in my knees at all.my neck was a little tweaked at first,but it went away after a few sets.i must have a nerve problem or something in my upper shoulder blades because every time i put the bar there to squat my neck starts to tweak.who knows.
foam roller stretching warmups
smith machine squats 135/21 185/21 225/11 275/6 315/6 345/6 385/4 405/1 just wanted to feel the weight 405/13 this was a ball buster 225/22
*no pain in the knees like i said.i wore my TK bands.no pain in my ankle that was injured either.so far this looks promising.it might be on the pussy machine but at least i can strengthen my legs some.
this will be the last entry in this log.
|
|
|
Post by vincedecker on Jan 25, 2010 20:06:25 GMT -5
Don't apologize for using a smith machine if it allows you to be able to squat!
Nothing like easing into it, Connie. Those sets look like you were mad at yourself or something! You'll be feeling that 405 x 13 and 225 x 22. Nice work.
|
|
|
Post by caalvarez2 on Jan 25, 2010 20:51:07 GMT -5
Don't apologize for using a smith machine if it allows you to be able to squat! Nothing like easing into it, Connie. Those sets look like you were mad at yourself or something! You'll be feeling that 405 x 13 and 225 x 22. Nice work. yeah man i already thought about that...i might have gone *just a little* overboard with that session.i was having fun though.i love to squat,and i guess since i was able to do it pain free i just kept going without thinking ;Dso far so good though.i'm sure i'll be sore for a few days.next week i'll take it more conservatively.i think i'm going to do 5x5 with the squat though.i never really cared for the 5/3/1 on squat,it just didn't seem like enough work.
|
|