Gator Country

G8RBrave · 03-07-2011, 06:58 PM

Completed the 5/3/1 230 chart today. Got 195 X 2 on the last set. Deload next week thank God.

Also did -

Cable Crossovers 3x8
Weighted Dips 10,8,6 (increasing weight)
Pec Deck 3x8
Skullcrushers 3x8
Tricep Kickbacks 3x8
Close Grip Bench 10,8,6 (increasing weight)

I didn't do my customary pushups today, mainly because I felt on the edge of vomiting for some reason. I think the 5/3/1 really took it out of me today.

Dreamliner · 03-07-2011, 07:00 PM

Quote:

Originally Posted by G8RBrave

Completed the 5/3/1 230 chart today. Got 195 X 2 on the last set. Deload next week thank God.

Also did -

Cable Crossovers 3x8
Weighted Dips 10,8,6 (increasing weight)
Pec Deck 3x8
Skullcrushers 3x8
Tricep Kickbacks 3x8
Close Grip Bench 10,8,6 (increasing weight)

I didn't do my customary pushups today, mainly because I felt on the edge of vomiting for some reason. I think the 5/3/1 really took it out of me today.

Awesome!

LeafUF · 03-07-2011, 07:04 PM

Brave, you workout with a spotter?

Also, good luck not feeling that tomorrow.

G8RBrave · 03-07-2011, 07:06 PM

I asked for a spot on the last set from a nearby fella who was between sets. The first two sets are usually cake.

LeafUF · 03-07-2011, 07:11 PM

Smart move. I once couldnt get my final rep up. No one was around but rolling the weight off of you is never fun.

G8RBrave · 03-07-2011, 07:45 PM

Yup, I made that mistake.

Once.

Dreamliner · 03-07-2011, 08:09 PM

Do bodyweight! You'll never need a spotter again!

G8RBrave · 03-07-2011, 08:16 PM

No.

G8RBrave · 03-07-2011, 08:16 PM

Dreamliner · 03-07-2011, 09:30 PM

Quote:

Originally Posted by G8RBrave

Hehe, I'm only still deadlifting as a courtesy to you.

Dreamliner · 03-08-2011, 06:39 PM

Foam-rolled and worked on mobility today. Man, I put the 'tight' in tight. Flexibility gains are hard-won with me. Also experimented with the negative muscle-up or top-down muscle up. Basically, you get yourself over the chinning bar, arms extended, and then dip down and eventually lower yourself, into a pull-up, as slowly as you can.

LeafUF · 03-08-2011, 06:43 PM

Since you have hamstring issues you may be able to appreciate that I recently deadlifted for reps with a lighter weight and I am unimaginably tight. Straight leg relaxed feels like a stretch, its unreal.

Dreamliner · 03-08-2011, 06:52 PM

Quote:

Originally Posted by LeafUF

Since you have hamstring issues you may be able to appreciate that I recently deadlifted for reps with a lighter weight and I am unimaginably tight. Straight leg relaxed feels like a stretch, its unreal.

Well, if it's any consolation (it is to me), men certainly do tend to have tighter hamstrings than women do. And I know a woman who can palm the floor but is an injury ready to happen due to a significant strength asymmetry between her two legs. At least my hammies are equally tight.

Also (I'm holding onto everything I can), a recent study suggests that tight hamstrings may be advantageous for certain activities. For example, the study showed that runners with tight hamstrings had a more economical stride than runners with flexible hamstrings.

Still, I'm hedging my bets. I do stretch. And the hammies have gotten better. But I won't consider myself a failure if I can never touch my toes. Hell, I can perform the movements I want to perform. I somehow managed a pistol squat, yesterday, to a 6'' stack of books, without the heel of the extended leg touching the floor.

Dreamliner · 03-09-2011, 07:10 PM

One-arm pushups three sets assisted-negatives superset with twice as many inverted rows. Negatives of any sort are strenuous.

Pistol-squats down to 4''. I may already have it. I feel the hamstring squarely contacting the calf. I predicted I'd have to go to 3'' or 4'' to qualify. Interestingly, my notoriously tight hamstrings do not let me down on this one. The heel of the outstretched leg is not touching the floor.

Muscle-ups: I'm in reassessment mode on this one. Problem is that my chinning bar is really too narrow for a proper pull-up. So's my neighborhood playground chinning bar. So, if I bail out I pledge that I'll substitute a challenging pulling movement. One possibility is how much weight I can add to a chinup. I'm chinning with an additional 55 pounds at this point. Another is how many chinups I can do. Keep you posted.

Handstands: only my second attempt but am already finding out why this movement would be fun to master. Removed feet from the wall and stuck it pretty good. It may have only been 4-5 seconds but it felt great. Takes some pretty good shoulder stability but the thing is alignment (for balance). Still aways from being bold enough to go into the backyard and just kick up. Never in my life thought I'd be doing these.

Also, couple of sets of goblet squats and also 'corrective dumbbell swings.' I place a plastic cone between my feet. This keeps me from turning a hip-hinge movement into a semi-squatting movement. Obviously, if I begin to squat, I whack the cone. Did 5 X 20 with minimal rest. Whacked the cone on my 100th rep.

The swings are the only 'cardio' I'm doing for now. I've been eating scones and PB&J sammiches and I'm still losing weight. I'm also doing some light jumping and sprints, but those are hardly strenuous.

G8RBrave · 03-09-2011, 07:58 PM

5/3/1 Deadlift day

5/3/1 Deads
Bent over rows (3x10)
Chinups, Pullups, Wide Grip Pullups (3x10)
Lat Pulldowns (3x8)
Seated Inverted Flys (3x10)
Bent over single arm rows (3x8)
Good mornings (3x10)

I am just not feeling it lately. Glad deload is next week.

Dreamliner · 03-09-2011, 08:18 PM

Quote:

Originally Posted by G8RBrave

5/3/1 Deadlift day

5/3/1 Deads
Bent over rows (3x10)
Chinups, Pullups, Wide Grip Pullups (3x10)
Lat Pulldowns (3x8)
Seated Inverted Flys (3x10)
Bent over single arm rows (3x8)
Good mornings (3x10)

I am just not feeling it lately. Glad deload is next week.

Did you ever experiment with the sumo-style deadlift ? It seems to be working for me.

G8RBrave · 03-10-2011, 11:22 AM

No, I havent dream. I dropped my weight significantly and worked on my form (which is perfect now according to two trainers at my gym). I'm just cleared the 135 chart on 5/3/1/. When I hurt myself I was doing much, much more but it feels good just to have the proper form and technique.

96Gatorcise · 03-10-2011, 11:30 AM

Had a good workout yesterday, After some light warm ups

Trap bar deadlift 257lbs 2x2
Walking lunges (10 steps) 50lbs DB each hand 3 sets

Dreamliner · 03-10-2011, 11:34 AM

Quote:

Originally Posted by 96Gatorcise

Had a good workout yesterday, After some light warm ups

Trap bar deadlift 257lbs 2x2
Walking lunges (10 steps) 50lbs DB each hand 3 sets

Damn, wish I had a trap bar. I'd use it to death.

96Gatorcise · 03-10-2011, 11:40 AM

Quote:

Originally Posted by Dreamliner

Damn, wish I had a trap bar. I'd use it to death.

paid 150 for it and waited for the company to offer free shipping before ordering it. It weighs 57 lbs. The only problem is the one I got has an ergonomic handle (fat in the middle and tappers out) when you get into the heavier weights it makes holding on more difficult. So I just flip the bar and use the straight side.