Squats, pulls, and curls

Good thread, Karky. It's quickly become a favorite. I dumped some oly lifts a while back after a brief injury (I pretty much sucked at them anyhow), but this makes me want to get back on them. Anyhow, keep up the good work.
 
DEF, check out the sticky Evo made about oly lifting tutorial, those are some good vids. If you had form troubble, you can try to make a few lifts, and video it, post it up here and im we could force evo and georgen to look at it, they seem to be the ones who knows the most about it among the frequent posters here.
 
This is really fantastic. I had that marked to read yesterday, but hadn't made it over yet. Glad you reminded me. Thanks, Karky.
 
no problem mate, ill see if i can dig up some articles on oly related stuff and PM you with them, if you cant get a coach, you need to read alot about them and watch videos of people doing them correctly.
 
Wendsday 25.07.2007

A1 Bulgarian Squats
1x14 30.8
1x14 30.8

B1 Pushups
2x18

C1 Face Pulls
1x14 59.4
1x14 59.4

D1 JM Press
1x14 22
1x14 22

E1 Calf Raises
1x14 6
1x14 6
1x14 6

F1 Dorisflexion in leg press machine
1x12 99
1x12 99
1x12 99

G1 PC circuit
1 45 degree back extension 11lbs
2 Ham curls 44 lbs
3 Pull throughs 88 lbs
60 sec rest
1 45 degree back extension BW
2 Ham curls 55 lbs
3 Pull throughs 77 lbs

Man, ive been neglecting more direct lower back stuff, my lower back limited me on everything (exept for the ham curls ofcource) fatigue set inn really fast and i had to go down to BW for the back extensions on the last circuit!
i really thought id be able to handle more with the lower back stuff with all the RDLs and deadlifts ive been doing.

Also before i started doing free weights, i did alot of machines, and i did ham curls. I noticed i couldnt do much more on ham curls now, (after over a year of free weight exercises) than i could then. But ive mostly been training them as a hip extenders (deadlifts, RDLs etc). So is the carryover from stuff like that to ham curls small?

PWO: the usual
 
I think it's because RDL's train the origin or insertion more, while the ham machine is the other. I believe the reverse hyper is the only exercise that trains both the origin and insertion points of the hammies.

With GM's I am able to do only about half of what I would RDL with, which is much better. Less weight, more work done=better
 
yeah thats what i figured too. You can do leg curls on a swiss ball, they work the hams from both points at the same time. lay down on your back, feet on a swiss ball (or another object that can move) lift your ass up so you make a straight line from the ball down to the floor, now curl the ball towards you. Glute ham raises also work both points at the same time,
 
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yeah, ive seen people who do them while a training partner holds the ankles. I really suck at those though, cant do one, i really have to push off..
 
i really thought id be able to handle more with the lower back stuff with all the RDLs and deadlifts ive been doing.
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You will be amazed with the progress you can make after a month of that.

So is the carryover from stuff like that to ham curls small?
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It depends upon ho much your gains have been in other exercises. You don't need to do an exercise in order for it to get stronger. That does not mean that it shouldn't be done though. ;)

You can do leg curls on a swiss ball, they work the hams from both points at the same time.
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Thats one you can rotate with the ham curls every other day if you like. (you will feel a lot more low back doing this though)

GHR's can also be done on the floor-
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Those are called russian leans. They are not a true GHR because there is little to no hip flexion because the floor makes it impossible. I guess you could call them HR. :)
 
it cant be that friggin hard to make a GHR thingy, all you need is something thats elevated above the ground to shove your legs under. what if you put a bar in the squat rack (load it ofcource) and two benches or something under it shove your legs under it so they are stuck, make sure the benches stop before your hips so you can do a hip extension..
 
Friday 27.07.2007

A1 High pulls
1x5 154
1x5 154
1x5 154
1x5 154
1x5 154

B1 Bench Press
2x3 165
1x2 181.5
1x1 192.5 (even though its just 5 lbs below my last max, it felt pretty easy, so i think ive gotten stronger.)
1x2 181.5
1x3 165
1x9 143 (this was done one minnute after the last tripple, its to get some volume on the benching)

B2 Cable Row
1x8 143
1x8 143
1x8 143
1x7 143 (i missed the 8th rep here, the 7th was also pretty darn heavy)

C1 Bulgarian Squats
1x5 121
1x5 121
1x5 110
1x5 110
1x5 110

These are tough as ****. I really just want to lie down and cry when im done.

D1 Overhead Shrug
1x10 106.7
1x10 110
1x10 110

D2 Dorisflexion in leg press machine
1x12 96.25
1x12 96.25
1x12 96.25

In this superset i use incomplete rest, about 30 sec between exercises

E1 PC Circuit
1 45 degree back extension 11lbs
2 Ham curls 52.8 lbs
3 Pull throughs 81.4 lbs
60 sec rest
1 45 degree back extension 11 lbs
2 Ham curls 55 lbs
3 Pull throughs 81.4 lbs

PWO: The usual

This day is really getting long and tough, too long. I think im gonna have to make some changes. After 5x5 with high pulls, do i need as much as 5x5 with bulgarian squats?..
 
Karky said:
I think im gonna have to make some changes. After 5x5 with high pulls, do i need as much as 5x5 with bulgarian squats?..
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Not necessarily. The Bulgarian squats are an assistance movement. You could easily get by with 2-3X8-12.

With all the high pulls and other pulling movements, why the OH shrugs?

And why don't you just start working up to a 3RM on hte bench?
 
cuz they havent grown much with just the pulling, so i wanted to add some extra to them.

dunno about the bench, really want to try what ive got going and see if it works, before this i did 3x3 pretty heavy, which worked for a while but stopped pretty quick.
 
I think im gonna have to make some changes. After 5x5 with high pulls, do i need as much as 5x5 with bulgarian squats?..
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I think move the Bulgs to right after the High pulls.

I agree with Evo on the 2-3 sets and more reps.

its to get some volume on the benching)
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Yea. Volume is what builds a base. You will be better off with the extra muscle size you gain as well.
 
yeah i had the bulgarians right after the high pulls, but it just got too much, but if i ditch the 5x5 and go with 3x8 it wont be as intense so i could probobly do it. When i did them right after, both for 5x5 i almost fainted, i barly got through the rest of the workout, i was a friggin mess :p

Though, ive been doing 5x5 for high pulls for a while now, so im thinking next workout im gonna upp the weight and do 5x3 for a while, then maybe 3x3, and keep changing it every 3 or 4 weeks. Sound like a good idea?

Thanks for the comments
 
sunday 29.07 2007

A1 Deadlift
2x3 275
1x2 291.5
1x1 330
1x2 297
2x3 275

Deads were kinda easy, i made a change in my form, im bending the upper back more when i start the lift, which makes the back be less bent over when i start. It felt really good, the tripples and doubbles came off the floor pretty fast too, spechally the tripples, the lockout part felt like speed work!

A1 Calf Raises
1x7 9
1x7 9
1x7 9
1x7 10

I was actually going for 4x6, but i got 7 on all sets and even had to up the weight on the final set. guess they are fast twitc, as with calf raises it seems i can upp the weight alot when i go lower on the reps.

B1 Pullups
1x4 11
1x4 12.1
1x4 12.1
1x4 12.1

1x6 BW (chins, palms facing me, only waited one min before this set, just wanted to get some more volume)
I used less weight now than last time, but last time it got too tough, so i lowered the weight and focused on doing them correctly. I hate sucking at chins and pullups, before i started eating and training i did 20 chins, but then i grew some muscle.

C1 Renegade Rows
1x6 38.5
1x6 38.5
1x6 38.5
1x6 38.5

This will be the last time doing these in a while. Some weird pain in my left forearm is back. When i have the left arm holding me up and rowing with the right, its fine, but when i put the DB down to switch sides and i put the weight off the arm, it hurts like hell. Ive had this before, i rested it, it went away, i started doing renegade rows again, and now its back. Dont feel it doing pushups or bench press or anything else, its just when i put my BW on one hand for some reason.. and it feels like the pain is deeper than muscle, feels like its at the bone. So i need suggestiones for a substitute, prefferably something that will challenge stability and will require my abs to work as anti rotators. I was thinking one handed DB two point rows.

C2 Skullcrushers
1x5 40.7
1x5 40.7
1x5 40.7
1x5 40.7

The weight is still + whatever the bar weighs.. i still havent been arsed to ask anyone or put the thing on the scale at the gym. I really feel these in my tris, and i feel ive gotten stronger too!

D1 PC Circuit
10 reps for everything
1 45 degree back extension 11 lbs
2 Ham curls 55 lbs
3 Pull throughs 83.6 lbs
60 sec rest
1 45 degree back extension 13.75 lbs
2 Ham curls 57.2 lbs (this got too heavy, after the first set i thought i could do more, but i guess im not used to the fatigue circuits like these bring.
3 Pull throughs 83.6 lbs

I felt stronger here, the first set of back extensions were WAY lighter than they have been before, and ive only been doing them like 3 times. But i think its some muscle memory, as ive done this exercise before with way more weight. I really like to see progress every time i do the same exercise, which is usually once a week. This is 3 times a week, so im not sure if i should keep the weight the same and up it every week or up it every workout. I guess ill just have to listen to my body, if i can handle more weight, ill put on more weight.

I meant to do overhead squats as B2, but i felt some of my hip flexor pain, its getting better, but im not gonna do anything that makes me feel a hint of it, it will just aggrivate it more and i want it gone so i can start squatting again, my squat needs work! Im gonna start doing GMs on tuesdays instead of the heavy squatting, GMs feel kinda weird i think, i never really got them to feel right, if anyone got any good articles or any tips on form

PWO: The usual

Not alot of people at the gym. My GF did 4x8 RDLs (done with the weight lowered to the floor) with 110 lbs. Im really proud :p her progress since she started training has been good, specially on the RDLs. I try to get her to the forum, but shes not the forum type of girl, but dont worry, ive made her do lots of things she dident really want to do in the first place, im sure the forum thing will be no different :yelrotflmao:

This days log got really long, hope i dident scare anyone off :p
 
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Renegade Rows - You can over train a specific exercise. These might be an exercise that you need to do less often. Work them in a couple of weeks at a time, then work them out.

Some exercises cause problems sooner than others.
 
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