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Like a Monkey on a Cupcake

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  • Like a Monkey on a Cupcake

    Gonna try this here again for various reasons. A couple of them are to keep in touch with some of my pals that are here. I probably won't get too much suggestions that confuse me into OCD thinking. I miss actually writting out my 'notes' as it always was good reflection for me. As well as others.

    I would like to note I almost always seem to be better at whether or not a movement worked a couple weeks after the fact. There are too many times I have though on the day I did the work it was a great movement to find out 2-3 weeks down the road when I can look in from outside I didn't like it or it didn't hit me the way I thought.

    And once again I am a home lifter at age 39. Been lifting since Dec 08.

    Here are some of the abbreviations I will be using;
    ST=straps
    DOH=Double over hand (usually the case unless specified ST or MG)
    MG=mixed grip
    Belt=belt - I do an extremely large amount of work w/o the belt
    BSS=bulgarian split squats
    BPA=band pull apart
    BFP=band face pull
    10/10=one side/other side also r/l or l/r. Usually it is r/l except BSS.
    F=failed attempt not counted. So 4F is a fail of the 5th rep.
    4(5)=I got the 5th rep but it was so ugly I am not counting it as a proper rep, but is nice to know later what I actually did.
    #1=#1band. # means band and which band is followed after. Sometimes DBL doubled and sometimes choked but many times just a varied hand grip.
    atm=at the moment (get your mind out)
    conv=convetional (deads)
    SS=straight set
    RP=rest paused set - not exactly DC style but sort of.
    CB=curl bar
    IIRC=if I remember correctly
    I will add more as I remember/use them.


    My lift week is roughly going like this
    legs - focus on unilateral leg work and bottom of the squat.
    shoulders/upper back - upper back is one of my weakest links so hitting it hard.
    pull - sumo has always been weak and I was avoiding it so that is a focus as is low back via GMs. I will be trying to keep some sort of GM in the works from now on.
    chest - I have done 2 upper days in the past and it didn't work out that well but this has been doing pretty good. atm I cannot bench or a couple other movements because shoulder is upset. doing the DB press both days as well as another press both days I decided to drop the isolation tricep work as I felt they were getting overworked. A light day so I recently put abs on this day.


    Here is what happened this week;

    April04

    224 lbs am weight.

    LEGS
    • Bulgarian Split Squat
      65x10/10 L/R
      65x10/10 L/R

    • Zercher
      240x5
      250x4(5)

    • Reverse Hyper
      100x15
      100x15

    • Band Leg Curls
      #2x15
      #2x15


    Notes
    BSS - is getting brutal. Front leg is raised 3" and atm I am using goblet hold with a DB.

    Zerchers - done off pins and low enough to be tricky to get my knees under the bar to start.

    Rvr Hyper - I really wanted to do it, no other reason. I SHOULD have done something else. Combined with the BSS and the zerchers my low glutes were in serious DOMS.

    Band leg curls - Focusing on trying to keep ass down. Head up and back arched seems to help that. I forget where atm but this seems to try and make me cramp somewhere... probably left hamstring but I keep thinking hip flexor for some reason.



    April05

    ??? lbs am weight.

    PUSH
    • Seated Over Head Press off Pins
      130x6
      130x6

    • Hang Clean
      130x10
      130x9F

    • Hammer Grip DB Press
      80x10
      80x10
      80x10

    • Incline DB Shrugs
      80x20
      80x20
      80x20


    Notes
    OHP - Really feeling strong. Pins set at clavicals.

    Hang cleans - I was doing upright rows and liked them ok. Moved to high pulls and didn't like them. Hang cleans were great. I will be keeping these as a movement.

    Hammer DBs - Heavy for me but very nice accomplishment for me. These just keep slowly moving up.

    DB shrugs - I am really liking these.



    March03

    216 lbs am weight

    PULL
    • Sumo Deads
      310x5
      320x5 ST
      340x1 ST
      360x1 ST
      380x1 ST
      220x15

    • Seated Good Mornings
      160x15
      160x15
      160x15

    • Kroc Rows
      110x26=2/23+5 R/L
      110x30/30 R/L ST

    • DB Cleans
      80x10/10

    • DB Swings
      80x10/10


    Notes
    Sumos - pretty happy, but they did feel heavy. 380 was pretty much max effort and slow as molasses. 220x15 was crackalackin'. I want to be happy with the 380 but since I have hit 428 conv I am not thrilled, but it is a sumo best so I will take it. Just had some trouble getting the bar past my kneecaps.

    GM - Felt good. Didnt push the weight but added an extra set.

    Krocs - Grip is the limiting factor on the first set. About time I swapped these out for Tbar rows.

    DB cleans/swings - cleans sucked. swings were better but I think I will be happier with banded conv pulls.



    March01

    215 lbs am weight

    PUSH
    • Guillotine Press
      170x6
      170x4
      170x4

    • Band Face Pulls
      #3x20
      #3x20

    • Hammer Grip DB Press
      70x15
      70x13
      70x11

    • Weighted Sit Ups
      30x25 SS
      20x35 SS


    Notes
    GP - Really been pushing these and since I didn't hit my reps I went an extra set.

    BFP - 2nd week using the #3. Happy with the progress even though it seems slow.

    DB press - Last 3 sessions I have been using 65lbs without hitting my 3rd set so I decided to go ahead and add weight. I was going to just to 2 sets but went ahead with my usual 3.

    abs - still mostly focusing on keeping hip flexor involvement to a minimum.


    A month ago I attempted to log my food on fitday, but it just made me think about food all the time, plus I made some errors in figuring out my baseline so I am just winging it. It is working pretty decent so far.
    Last edited by KGMike; 04-28-2011, 02:23 PM.
    39, 6', 216.5lbs~~Lifting since Dec '08~~MY LOG->Like a Monkey on a Cupcake
    RAW!!! 340/240/428/T=1008 (Dec 1st @211.5lbs)
    "MOTHER FUCKER LIFT HEAVY WEIGHTS EXPLOSIVELY.
    IF YOUR SLOWING DOWN OR STRUGGLING TAKE SOME WEIGHT OFF!”

    Just something I need to keep in mind.

    Use KGM143 as a discount code at True Protein for a nice discount.

  • #2
    Here we go.... :-)
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • #3
      Originally posted by LG1 View Post
      Here we go.... :-)
      Hey there LG1. I am gonna have to get my subs at this forum back in order again. By your post count I assume you are logging here too or still. I follow so many peeps it is hard to keep them all straight. Not who is who but rather who is doing what and posting where.

      ======================================

      couple vids

      Sumo
      380
      http://www.youtube.com/watch?v=oy-Sp078XX0
      360
      http://www.youtube.com/watch?v=4pR9QdLCvSQ

      My version of the new face pull
      http://www.youtube.com/watch?v=AQ6QxlCua-A
      http://www.youtube.com/watch?v=2BL4m3tJMPY
      Give them a shot and let me know how they feel. They are part of my rotator cuff/shoulder/upper back prewo warm up.
      Sort of a face pull cuban press rotation. Pull towards you and then rotate up while pulling apart. I like them but would like to hear your opinions if you try them.
      Last edited by KGMike; 04-08-2011, 05:55 PM.
      39, 6', 216.5lbs~~Lifting since Dec '08~~MY LOG->Like a Monkey on a Cupcake
      RAW!!! 340/240/428/T=1008 (Dec 1st @211.5lbs)
      "MOTHER FUCKER LIFT HEAVY WEIGHTS EXPLOSIVELY.
      IF YOUR SLOWING DOWN OR STRUGGLING TAKE SOME WEIGHT OFF!”

      Just something I need to keep in mind.

      Use KGM143 as a discount code at True Protein for a nice discount.

      Comment


      • #4
        bulgarians SUCK!!!!

        Comment


        • #5
          Im in in this log Mike...I will be starting my log ASAP over here. You are one of the hardest working/dedicated lifters i know:first:

          Comment


          • #6
            I really like your version of the face pulls.
            FEAR THE FROG


            Originally posted by John Broz
            If your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day. Other countries have this mindset. America does not.

            Comment


            • #7
              cupcakes are pretty good
              Ph.D., Theoretical Physics '16
              kind of a douche

              Comment


              • #8
                Good to see your sumo pulls progress as fast as they are.

                Do you prefer it over conventional?

                Comment


                • #9
                  Originally posted by JoeFromIA View Post
                  bulgarians SUCK!!!!
                  as in brutal or worthless. I am assuming brutal.

                  Originally posted by YARMISH View Post
                  Im in in this log Mike...I will be starting my log ASAP over here. You are one of the hardest working/dedicated lifters i know:first:
                  Thanks but I doubt that. I just like to train and like many it is medicine for stress as well as a good way to better ones self.

                  Originally posted by JohnCaesar View Post
                  I really like your version of the face pulls.
                  Thanks. Please give them a try and let me know what you think. I will blame/credit many on youtube for helping me with many of my ideas.

                  Originally posted by Sammich View Post
                  cupcakes are pretty good
                  :sammich:so are monkeys:rockon:

                  Originally posted by vkk View Post
                  Good to see your sumo pulls progress as fast as they are.

                  Do you prefer it over conventional?
                  I hate them... which is why I figured I needed to do them. Hip flexibility sucks and I am a back lifter. They should help the squat and maybe my dead... maybe... not sure but hoping.
                  39, 6', 216.5lbs~~Lifting since Dec '08~~MY LOG->Like a Monkey on a Cupcake
                  RAW!!! 340/240/428/T=1008 (Dec 1st @211.5lbs)
                  "MOTHER FUCKER LIFT HEAVY WEIGHTS EXPLOSIVELY.
                  IF YOUR SLOWING DOWN OR STRUGGLING TAKE SOME WEIGHT OFF!”

                  Just something I need to keep in mind.

                  Use KGM143 as a discount code at True Protein for a nice discount.

                  Comment


                  • #10
                    Nice to see u here, KGM.

                    Comment


                    • #11
                      I'm not a huge fan of sumo pulls either, Mike, but it's that or nothing for me. Conventional feels a lot more natural, but I figure if I get OK at sumo pulls, it will be based on increased skill and form, and that's not a bad thing. I'll be following here, you two-logger you.
                      Andrew_s

                      Comment


                      • #12
                        Originally posted by freestylin View Post
                        Nice to see u here, KGM.
                        Thanks Free. This place is a lot slower but to keep the OCD at bay it is a good place for my log.

                        Originally posted by Andrew_s View Post
                        I'm not a huge fan of sumo pulls either, Mike, but it's that or nothing for me. Conventional feels a lot more natural, but I figure if I get OK at sumo pulls, it will be based on increased skill and form, and that's not a bad thing. I'll be following here, you two-logger you.
                        q4t/qft but I actually at one time was a triple logger.
                        39, 6', 216.5lbs~~Lifting since Dec '08~~MY LOG->Like a Monkey on a Cupcake
                        RAW!!! 340/240/428/T=1008 (Dec 1st @211.5lbs)
                        "MOTHER FUCKER LIFT HEAVY WEIGHTS EXPLOSIVELY.
                        IF YOUR SLOWING DOWN OR STRUGGLING TAKE SOME WEIGHT OFF!”

                        Just something I need to keep in mind.

                        Use KGM143 as a discount code at True Protein for a nice discount.

                        Comment


                        • #13
                          your avatar looks like freddy mercury on roids, nice lifts
                          Overtraining should be one of the lowest concerns. You should focus on optimal training.
                          -John Ceasar

                          Comment


                          • #14
                            Is there any simple way to post more logs than one--or do you have to copy paste? Is there like a "forum program" I can download to track and control more than one thread at a time? lol

                            I hate sumos too... so I just don't do them
                            Current Raw PR's as of 2012
                            365 Oly Squat @ 160
                            350 TNG Bench @ 160
                            556.7 Deadlift @ 157 (usapl)

                            My YouTube
                            My Lifting Blog

                            Comment


                            • #15
                              Originally posted by B.Money View Post
                              Is there any simple way to post more logs than one--or do you have to copy paste? Is there like a "forum program" I can download to track and control more than one thread at a time? lol

                              I hate sumos too... so I just don't do them
                              copy paste.

                              Comment

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