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crt1530's Training Journal

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Originally posted by: gramboh
Originally posted by: crt1530
Barbell Row
210x5x5
Click to expand...

I must be cheating on my form on rows. I put 190x5x5 on Friday, but all of my other lifts are not even close to yours, especially my deadlift is 50% of yours and my best bench is only 190x5.
Click to expand...

There are lots of variations. How you do them will have a big impact on how much weight you can use. I do them with the bar starting on the floor every rep, my upper body is roughly parallel to the floor, and I pull the bar up until it touches my chest.
 
Originally posted by: crt1530
Originally posted by: gramboh
Originally posted by: crt1530
Barbell Row
210x5x5
Click to expand...

I must be cheating on my form on rows. I put 190x5x5 on Friday, but all of my other lifts are not even close to yours, especially my deadlift is 50% of yours and my best bench is only 190x5.
Click to expand...

There are lots of variations. How you do them will have a big impact on how much weight you can use. I do them with the bar starting on the floor every rep, my upper body is roughly parallel to the floor, and I pull the bar up until it touches my chest.
Click to expand...

That's how I do them as well, although I find my upper body usually has maybe a 10-15 degree incline from the floor so it's not fully parallel. My problem is on later reps in a set I sometimes cheat the weight up a bit by opening my hips. Time to suck it up and deload I suppose.
 
Originally posted by: gramboh
Originally posted by: crt1530
Originally posted by: gramboh
Originally posted by: crt1530
Barbell Row
210x5x5
Click to expand...

I must be cheating on my form on rows. I put 190x5x5 on Friday, but all of my other lifts are not even close to yours, especially my deadlift is 50% of yours and my best bench is only 190x5.
Click to expand...

There are lots of variations. How you do them will have a big impact on how much weight you can use. I do them with the bar starting on the floor every rep, my upper body is roughly parallel to the floor, and I pull the bar up until it touches my chest.
Click to expand...

That's how I do them as well, although I find my upper body usually has maybe a 10-15 degree incline from the floor so it's not fully parallel. My problem is on later reps in a set I sometimes cheat the weight up a bit by opening my hips. Time to suck it up and deload I suppose.
Click to expand...

When you guys do these rows, are your elbows facing outwards or are they close to your sides?
 
2008.07.01

Sheiko CMS/MS Prep Week 1 Day 1

Squat
255x5x1
305x4x2
355x3x2
405x2x5 belted

Bench Press
150x5x1
180x4x1
210x3x2
240x3x6

Chin-up
BWx12,8,7,7,6

Notes
My leg felt good on the squat sets. I belted up for the work sets to take it easy. Bench press sets were all done on two minute intervals. I noticed that my quad was tightening up a bit during the bench press sets and once I finished the chins, I decided to skip the second round of squats.

More stretching, more myofascial release.

1:05
 
Originally posted by: TecHNooB
When you guys do these rows, are your elbows facing outwards or are they close to your sides?
Click to expand...

My upper arms are approximately 60 degrees away from my torso.
 
2008.07.03

Bench Press
150x6x1
180x5x1
210x4x2
225x3x2
240x2x2
225x3x2
210x4x1
195x6x1
180x8x1
150x10x1

Squat
BWx10x14 (10 reps after every bench press set)

Barbell Row
210x5x5

Press
45x10x5

Notes
Decided to give my quad a break from heavy weights. I'm considering doing the same on Saturday. I figure I should try to learn from my mistakes. Last time I had a similar issue, I pushed it for over a month and it just got worse until I took some time off. I decided to start doing some pressing again. I did it between my barbell row sets and just focused on moving through the full range of motion.

0:50
 
2008.07.05

Bench Press
150x5x1
180x4x1
210x3x2
240x3x5

Chin-up
BWx12,8,7,7,6

Bench Press
165x5x1
195x4x1
225x3x5

Hanging Leg Raise
BWx12x3

Notes
Felt kind of dirty for skipping squats. Two minute intervals on all bench press sets.

1:00
 
2008.07.08

Sheiko CMS/MS Prep Week 2 Day 1

Bench Press
150x5x1
180x4x1
210x3x2
240x3x3
255x2x3

Squat
255x5x1
305x4x1
355x3x2
405x3x6

Bench Press
165x4x1
195x4x2
225x4x4

Chin-up
BWx12,8,7,7,6

Notes
My quad felt great during the squatting. Taking the time off was a good decision. It's tightening up a bit now, but I'm going to do some stretching and active release. No belt on any of the squat sets. Two minute intervals on all bench press sets.

1:30
 
2008.07.09

Recovery

Lawn Mowing
1 hour

Myofascial Release & Stretching

Notes
Leg still feels good. It is sore, but not painful (if that makes sense).
 
2008.07.10

Bench Press
150x5x1
180x4x1
210x3x2
240x2x3
225x3x2
210x4x1
180x6x1
150x10x1

Deadlift
315x3x1
365x3x1
425x3x2
485x3x5

Barbell Row
210x5x5

Press
50x10x5

Notes
I tried my new Rehband knee sleeves. They felt great, but I'm not sure that I would wear them on a regular basis for deadlifts. Maybe I'll save my old ones for pulling. My leg is doing great. Taking those two days off from squatting and deadlifting last week was definitely the right decision. Putting 2.5lb plates on a barbell looks pretty silly.

1:20
 
What exactly do knee sleeves/wraps do for squatting/deadlifting? I assume they stabilize the knee joint so there is less chance of knees wobbling in and wasting power on heavy lifts, is that roughly what they are for?
 
Neoprene knee sleeves keep the covered area really warm (like a wet suit). They add a little stability, but the most beneficial aspect is how the warmth keeps the joint well lubricated and the surrounding ligaments and musculature stays loose to help with rehabbing and preventing strains and sprains.

Knee wraps (like you'd see a powerlifter or strongman wear) can serve the same function, but they can also help you squat more weight because they are made of highly elastic fabric. People who use them for this purpose only keep them on for short periods of time (e.g. one set), because unlike the knee sleeves, the wraps will cut off blood flow when they are wrapped tight.
 
Ahh I see. So knee sleeves would not interfere with your natural ability to squat, while knee wraps will let you lift more (elastic effect) than you could otherwise. Thanks for the info. Might look into knee sleeves if I get heavier on squats.
 
2008.07.12

Sheiko CMS/MS Prep Week 2 Day 3

Squat
255x5x1
305x4x1
355x3x2
405x3x5

Bench Press
170x5x1
200x4x1
230x3x5

Chin-up
BWx12,8,7,7,6

Squat
255x5x1
305x5x1
355x4x4

Hanging Leg Raise
BWx12x3

Notes
My lower back was quite sore and fatigued from Thursday's deadlifting, so I put the belt on after the second set of 405 and kept it on for the second round of squats. I really like the old-school Rehbands. The just feel better.

1:30
 
2008.07.15

Sheiko CMS/MS Prep Week 3 Day 1

Squat
255x5x1
305x4x1
355x3x2
405x3x5

Bench Press
155x5x1
185x4x1
215x3x2
245x3x6

Chin-up
BWx12,8,7,7,6

Squat
255x5x1
305x5x1
355x5x5

Notes
Good session. The sets of 405 felt nice and strong today. I was pretty fatigued at the end of the session, but got through all the squat sets without belting up. This is the highest volume squat day in this training cycle.

1:35
 
2008.07.16

Recovery

Lawn Mowing
40 minutes

Treadmill Walking
3.1mph for 30 minutes

Stretching and Myofascial Release
 
2008.07.19

Sheiko CMS/MS Prep Week 3 Day 3

Squat
255x5x1
305x4x1
355x3x2 +belt
405x3x3
430x2x3

Bench Press
155x5x1
185x4x1
215x3x2
245x3x6

Squat
255x6x1
305x6x1 +belt
330x6x4

Notes
My spinal erectors were really sore, so I used the belt liberally today. I took a video of one of the 430lb doubles since I haven't taken a squat video in a long time. My elbows drift back a bit on the way up, but other than that, it looked OK to me. I dropped some of the accessory movements today (chins and HLRs) to give my biceps a break. They've been a bit sore lately.

1:25

430x2 Squat
 
2008.07.21

Bench Press
155x5x1
185x4x1
215x3x2
245x3x1
286x1x1 10lb PR
245x3x1
260x2x3
245x3x2

Notes
In and out. I am going fishing tomorrow and didn't want to be sore from the waist down while being on my feet for 8 hours. Yes, lame. I don't even like fishing. Anyway, I used the lack of squats as an excuse to grab a small bench PR.

0:30
 
That's a "powerlifting" bench, no? With the legs pulled back (knees not at 90) and the arch in the back and all that, right? And are you belted up there? Couldn't quite tell.

Regardless, nice weight.
 
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