Gator Country

LeafUF · 09-25-2011, 11:50 AM

So every once in a while I will do a weigh in and measurements just to see where I am. Since the end of my initial month of doing this thread I have really been up and down due to all the traveling and inconsistent diet. But overall from where I was last December I am stronger, weigh a bit less and my measurements have changed positively.

The problem is I think most of that progress was made right up front when I got really serious that first month. Since then it has been up and down or maintaining. Now that I have a chance to possibly only travel for a total of 5 days this month it might be time to take advantage again and make some serious progress before we hit November and I am off to Korea and then Thanksgiving in Florida.

Sorry, just rambling.

deviation · 09-25-2011, 12:50 PM

Quote:

Originally Posted by LeafUF

You dont need to reach failure to still get a good workout. I probably stop 2 reps short on my last set of bench all the time and still make gains.

Also I hate Smith machine exercises just feels unnatural with the guiding rods. Too smooth for me.

Smith machines are perfect if you are looking for strict controlled movements. Only time i use it is either for behind back shrugs, sometimes for shoulder press and squats. I mostly do my squats in a squat rack.

Oh and i also use it for my low incline bench press but i go back and forth between that and dumbbells. Also great if you don't have a spotter.

It's good to mix it up.

LeafUF · 09-25-2011, 12:59 PM

I used to use them too but over time I just started to dislike them. Not saying they don't serve a purpose, just that I don't like them. I try to mix it up by using other things, barbell, dumbbell, hammer strength and cables. I figure that gives me plenty of variety and allows me to not use things that I just personally dislike.

And I never have a spotter.

LeafUF · 09-25-2011, 01:18 PM

Going to do Deadlift today. Always a good day.

Dreamliner · 09-26-2011, 05:35 PM

Handstand Pushups: just popping off singles and doubles for the time being.

Tuck Levers: got a decent hold with upper thighs perpendicular to floor.

Bag Carries: got eight trips and had to drop. After short breather dusted off the remaining two. Then did some barefoot sprinting followed by a walk.

LeafUF · 09-27-2011, 03:53 PM

So after a reset on my last round of 5-3-1 I decided to bump my lifts back up since the last 3 weeks were a little too easy most days. Today I did shoulders.

DB Press 60x6 on my final set
Military Press 125 x 6 final set
Shrugs
Lateral Raise
Reverse Fly

Pretty good day.

Dreamliner · 09-27-2011, 05:12 PM

Impressive work for a man coming off shoulder surgery!

LeafUF · 09-27-2011, 05:40 PM

Thanks. I officially feel like I am back. The tendinitis in my elbow and tricep has become a bigger nuisance and even that is nothing compared to what the shoulder was like pre and post surgery.

Dreamliner · 09-27-2011, 05:44 PM

Tendinitis and I are old friends. Hell, I get tendinitis is I walk too much.

Dreamliner · 09-28-2011, 06:03 PM

Pistol squats and deadlifts today. Pistols are below parallel now. Goal is hamstring to calf, which is well below parallel. I have actually gone ass-to-ankle holding light dumbbells out front, but don't like the way that jams my knees. Deadlift worked up to set of five with 225 at bodyweight of 144. Nice long walk and relaxing stretch afterwards. Presently enjoying my post-workout nutrition - a Corona.

Don't worry. I'm getting a slice of lime too.

LeafUF · 09-28-2011, 06:07 PM

Did squats today too. I dropped my weight on squats significantly to work on form. On my final set for the day I was just lifting 1 x bodyweight for 6. But form is improving.

Dreamliner · 09-28-2011, 06:21 PM

Quote:

Originally Posted by LeafUF

Did squats today too. I dropped my weight on squats significantly to work on form. On my final set for the day I was just lifting 1 x bodyweight for 6. But form is improving.

Interesting, there was a feature article on T-nation, just recently, emphasizing the importance of dropping weight on squat to work on form and depth. In a way, that's precisely the way I'm approaching pistols. Rather than doing reps, I do alternating singles, rest as necessary, in order to concentrate on form and depth. It's just another way of adjusting resistance.

LeafUF · 09-28-2011, 06:30 PM

Yeah, I didn't have to read anything to realize that I was cheating myself by not getting my form in order. In fact I might have been getting a better workout loading the bar and doing the squats. Now I am actually getting deep into the squat and can feel it even with less weight.

Dreamliner · 09-28-2011, 06:32 PM

Quote:

Originally Posted by LeafUF

Yeah, I didn't have to read anything to realize that I was cheating myself by not getting my form in order. In fact I might have been getting a better workout loading the bar and doing the squats. Now I am actually getting deep into the squat and can feel it even with less weight.

It's amazing the difference a little more depth makes (when you dispense with the ego).

BossaGator · 09-29-2011, 12:25 PM

Last night:

4 rounds for time:

500 m row
20 KB thrusters (50# KB)

Went FAST. Trying to master my breathing during both movements, I almost felt like I held my breath the entire time.

Tonight will likely be either a heavy night (overhead squats and cleans with some work on the rings) or this pyramid metcon:

1,2,3 . . . 10, 9, 8 . . . 1 of:

KB swings (2 pood, ~ 72 lbs)
Box jumps
Pullups

BossaGator · 09-30-2011, 10:57 AM

Quote:

Originally Posted by BossaGator

pyramid metcon:

1,2,3 . . . 10, 9, 8 . . . 1 of:

KB swings (2 pood, ~ 72 lbs)
Box jumps
Pullups

I ended up doing this one last night. Went really fast, and totally gassed myself. KB swings and box jumps were more or less unbroken (paused on occasion for a couple seconds on the higher rep rounds of box jumps, but no more than a couple seconds at a time) and the pullups are clearly my limiting factor in this workout, but are progressively getting lots better. I spent a good couple minutes on the floor after it was over. Love that feeling. Been hitting the metcons pretty hard this week; need to get in some heavy lifting this evening, so I'll probably do my overhead squats / cleans / ring workout then.

chrisleakfan4life · 09-30-2011, 01:17 PM

After basically not going to the Gym this month i went back yesterday and man did that burn in my muscles feel great.

Not only that but im starting to like that tight feeling your muscles have after working out(and the days after). It beats the soft feeling you have when you dont.

Sent from my iPhone using GatorCountry

BossaGator · 09-30-2011, 02:04 PM

Quote:

Originally Posted by chrisleakfan4life

im starting to like that tight feeling your muscles have after working out(and the days after). It beats the soft feeling you have when you dont.

Totally agree. The lean & hard feeling from a week of good diet and hard work is fantastic.

Dreamliner · 10-03-2011, 09:45 PM

Handstand pushups and tuck levers today. Bag is just about shot so I did the jump squats and mountain climbers 15,14, 13 ... 1. Got 5:20. That's more than a minute off of when I started doing these about six weeks ago. So, obviously work capacity is improving. Not bad for an asthmatic.

Dreamliner · 10-05-2011, 05:50 PM

Pistol squats and deadlifts today. On most taxing strength movements I follow the Ten-Rep Rule. Ten focused reps and I'm done. For pistol squats I usually do singles, alternating legs to stay fresh. For HSPU's, currently doubles and singles to get my ten. For OAP's, I might work up to one hard set of ten. Deadlifts are an exception in that I'll usually work up to a set of five.

Pretty happy with my progress across-the-board but didn't have it on deadlift today, crapped-out at 3 X 230. Didn't like the way my low-back was holding up (or not holding up). If it's equally difficult next Wed I'll consider either back-cycling or maybe reducing frequency.