Raising The Bar

CCR said:
Hey Chillen

I'm pretty cool today, got in a bit of an arguement with an idiot at work, he tried to have a go at me across the office and I reacted a bit aggressively and used the F word. Not a good idea with potential redundancies around the corner; but at least he shouldn't try and act the tough guy with me again
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What started this? Why would he have a go at you?



Looks like you got "pissed" enough to have a good workout, LOL. :)
 
286lb squat, f'n nice CCR. You're a beast.
 
tonymcclellan said:
286lb squat, f'n nice CCR. You're a beast.
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Ha, cheers, my legs still look too skinny though

Do you have any idea why my lower back would be freezing up during my lower back days? I'm sure my form is OK now for both deads and squats but my lower back stiffens like a rock half way through workouts A and C (more on my right side than left)

Is this normal?
 
I didn't feel like a rest today so went back to workout A

DB Chest Press
5x40kg
5x40
5x40
7x36

I only realised today, I've been doing this with an incline ever since I started the routine. Is this likely to have affected the results?

Rows
3x5@98kg
8x91

Overhead pull down
3x10 @ 90kg

Eleveated Iso Holds
3x45 seconds

Does anyone have any ideas on how to make the iso holds slightly more difficult? I don't have bands I'm afraid
 
Does your gym have foam rollers? Might be good to do some rolling on your back area after you lift. Actually since you only have 35 minutes maybe you could get one for the house and do it morning and night.

Incline makes the weight "harder" to lift. I would almost bet you could do more if you were flat. This also depends on whether you're talking about a 5 degree incline or a 45.

I would increase the time for the iso holds to say 75 seconds. They seem to be helping right now, so before you start doing anymore heavy overhead pressing, bump up the time. Then you could go back to 45 sec and have someone put a plate on your back.
 
tonymcclellan said:
Does your gym have foam rollers? Might be good to do some rolling on your back area after you lift. Actually since you only have 35 minutes maybe you could get one for the house and do it morning and night.

Incline makes the weight "harder" to lift. I would almost bet you could do more if you were flat. This also depends on whether you're talking about a 5 degree incline or a 45.

I would increase the time for the iso holds to say 75 seconds. They seem to be helping right now, so before you start doing anymore heavy overhead pressing, bump up the time. Then you could go back to 45 sec and have someone put a plate on your back.
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Foam rollers - OK, I'll see if I can pick one up at the weekend - what do they do exactly?

I would guess the incline i use is about 30 degrees, maybe I'll try dropping tha angle and using more weight on Friday

Iso holds - I think I'll go for the plate on my back, I'd get too bored staying in one position for 75 seconds :)
 
:SaiyanSmilie_anim:
Very angry today, it appears that I have an injury. I've been feeling tightness in my lower back after my lower days recently so I thought I'd vary up my routine today. I started with;

Split squats
10x60kg
10x70
10x70

Good mornings
2x10 @45kg

I then decided to do low weight high reps (3x10) on the deads to make sure I was getting the basics right and I wasn't getting pain due to poor form or too high load. So I did

Deadlifts
3x10 @100kg

The form was absolutely perfect but again at the end of each set my lower back on the right hand side really froze up. It's a really very slight pain so I'm sure I haven't done much but my mobility is badly affected and I doubt it's wise to deadlift next week in case I hurt myself properly. I think I'll have 2 squating days instead
 
I hope its nothing too serious, my friend.


and,



ROCK THE HECK ON!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!



Best wishes



Chillen
 
OK, I was in a funny mood today so changed my workout B slightly. I seperated the chest press and row to allow me to pull harder and dropped the overhead bent over pull down thing so I could concentrate on a harder iso hold

Here's how it went

Incline DB chest press
3x5@80kg
8x72kg - Did all reps so might try 38's next week

Rows (machine)
3x5@112kg - F***ing hard, grip suffered a bit
8x98kg

Elevated Iso Pushup Hold
3x45 sec with 10kg on back

Int/Ext rotations
1x8 @25kg (a hell of a lot easier than when I started)

:rolleyes: Bicep curl machine
4x5@65kg (I'm not above a bit of vanity on occasion)

The bent over pull down will be back to replace the bicep curl next week I promise
 
I went straight back to routine A today, partly because someone was doing some dumb sh*t in the squat rack and partly because I like the fact that my upper body strength has been progressing well so I wanted 3 upper days this week.

Weight dropped to 230lbs, hopefully that's just a freak fluctuation, my surlpus isn't that great anymore though, eating around 4k kcals still, I thought that while my strength keeps gaining I'll leave it alone

DB Chest Press
3x5@ 80kg
7x76kg (weight upped from last week)

T-Bar Row
3x5@112kg
8x98kg

(still finding this weight really hard)

Elevated Iso Press Up Hold
3x45 seconds +10kg plate on back

Overhead bent over pulldown
3x90kg

Really can't wait for squats tomorrow which is a good sign I'm getting over my little mental slump
 
My deadlift day is scheduled for Thursday this week and my girlfriend is out of town so I might switch my workout to the evening that day and try some heavy singles. I'm doing 3x3 at 319lbs at the moment so I might see if I can do at least one single at around 350-360.
 
I love squat day :) for some reason I just don't get the same satisfaction from deadlifting as I do when I squat
I'm going to try posting in lbs today seeing as most other people in here do that.

Squats
3x3 @ 275lbs
6 x 253lbs
10 x 231

Rom Deads
3x10 @ 220lbs

I kept the weight low to see if I got the same lower back pain as last week and I think I'm in the clear. Heavy deads should still be on for Thursday evening

Lunges
3 x 10 @ 132lbs

(I think I hate lunges as much as I love squats)

Calf Raises
10 x 231lbs Standing with barbell
2x10 @ 154lbs Seated
 
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glad to see that your back did not bother you!

and thanks for using lbs.. now i dont have to calculate it myself lol
 
I'm not training again until this evening so to keep you all happy I thought I'd share this picture with you

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Australians have finally learnt the correct way to acknowledge an Englishman when they meet him...
 
So much for evening workouts! Never doing that again, the place was so packed I just stood for a while wondering if I could do anything
There was this one guy with legs so skinny it was painful to look at and he was acting like a personal trainer to 3 friends of his; he had them doing what can only be described as quarter split-squats. I didn't even need the squat rack but just the thought that it was being blocked by these people was annoying

Anyway, no regular benches available all night so

Bench Press
3x5 @220lbs
10 x 198

Elevated Iso Push Up Hold
3 x 45 + 22lb plate

Chin Ups - Just to pass some time

Bent over Pull down
2x10@198lb
10 x 209lb

Int/Ext Rotations
Int 1x10 @ 66lbs
Ext 1x10 @ 55

That 30 minute workout took me over an hour!
I left out the rows as I want my back completely rested for today, I'm going to try going a little heavier on the deads
 
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