02-10-2022, 09:07 AM
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#1
- sooby
- WOATbrah of peace :)
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- sooby
- WOATbrah of peace :)
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sooby's misc lifting journal (srs)
was inspired by DrewDarden to create one srs, but partially to hold myself accountable. feel free to mass neg me if I fall off the train. been a tough past two years with gyms being closed on and off, was hard to get consistent at all. that and I got busy with my CPA plus was dealing with some nagging pains/injuries. now I feel like I'm heading in the right direction.
goals: live strong and healthy I guess? get stronger, lose some weight, eventually transition into a lean bulking phase
Gained like 25 lbs during the first 6 months of covid 19, was at 205 lbs. Lost about 20 of that, I maybe want to lose 5-10 more lbs but gonna do it slowly (more like a recomp). 175-180 lbs seems like a decent weight for me. Currently at around 184 lbs
Currently eating around 2050 calories, 160 grams of protein on average. I don't track religiously and down to every last gram or calorie, but know what I am eating and how much. Every Saturday I allow myself a cheat day, but it usually isn't anymore than 2500-3000 calories (mainly because I wake up late and skip breakfast so really only have 2 big meals plus some snacks). Might eliminate this as I plateau and get down the latter stretch of my cut. Definitely don't want to go below 2000 calories as I find that is where I start feeling like complete fuking garbage and start losing muscle. Doing cardio 3 times a week, big snowstorm outside and gyms being closed for awhile so I kinda fell off that wagon, but for now hitting the treadmill until the snow melts and weather gets better. Might up it to 4 days eventually.
Currently running 4x a week full body, not following a specific program but my own. Trying to rehab my glute/hip issue I've been having while progressing in weight. Slightly dinged right shoulder but I think it's 95% okay. won't hesitate to dial things back if it gets worse. Trying to get my numbers back to pre-covid 19 levels while at a lighter weight, but taking it slow especially with deadlifts and squats.
Will post some videos, make lifting on the misc great again!
goals: live strong and healthy I guess? get stronger, lose some weight, eventually transition into a lean bulking phase
Gained like 25 lbs during the first 6 months of covid 19, was at 205 lbs. Lost about 20 of that, I maybe want to lose 5-10 more lbs but gonna do it slowly (more like a recomp). 175-180 lbs seems like a decent weight for me. Currently at around 184 lbs
Currently eating around 2050 calories, 160 grams of protein on average. I don't track religiously and down to every last gram or calorie, but know what I am eating and how much. Every Saturday I allow myself a cheat day, but it usually isn't anymore than 2500-3000 calories (mainly because I wake up late and skip breakfast so really only have 2 big meals plus some snacks). Might eliminate this as I plateau and get down the latter stretch of my cut. Definitely don't want to go below 2000 calories as I find that is where I start feeling like complete fuking garbage and start losing muscle. Doing cardio 3 times a week, big snowstorm outside and gyms being closed for awhile so I kinda fell off that wagon, but for now hitting the treadmill until the snow melts and weather gets better. Might up it to 4 days eventually.
Currently running 4x a week full body, not following a specific program but my own. Trying to rehab my glute/hip issue I've been having while progressing in weight. Slightly dinged right shoulder but I think it's 95% okay. won't hesitate to dial things back if it gets worse. Trying to get my numbers back to pre-covid 19 levels while at a lighter weight, but taking it slow especially with deadlifts and squats.
Will post some videos, make lifting on the misc great again!
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02-10-2022, 10:33 AM
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#2
- DrewDarden
- Join Date: Nov 2016
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In!
Misc Lifting Crew (Team Lead)
02-10-2022, 11:18 AM
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#3
- GaryRidgway
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In, these are cool
02-10-2022, 11:23 AM
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#4
- CaseinPoint
- registered brah
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- CaseinPoint
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What's the glute/hip issue?
Tight psoas? I got to warm out solid before each workout because of that btxh
Tight psoas? I got to warm out solid before each workout because of that btxh
02-10-2022, 11:25 AM
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#5
- deltakappabrah
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- deltakappabrah
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in
lifting stats?
lifting stats?
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02-10-2022, 01:23 PM
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#6
- sooby
- WOATbrah of peace :)
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- sooby
- WOATbrah of peace :)
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some footage of squats and close grip bench press.
Wasn't too happy with these squats tbh, felt a bit unstable. moved well enough but was a bit all over the place. left hip/glute does feel pretty tense but not really anything that is sharp and painful. this was the last set (3rd) of 6 at 255 lbs. also feel like my conditioning with these isn't quite there. Like my quads can handle this easy but it "feels heavy" and tiring. Hopefully it'll all come back to me. I'll do 265 lbs next week and see how that feels, just gonna keep increasing by 10 but won't hesitate to dial it back down to 225 or lower if something feels really off.
Did some cgbp, messed around with some microweights at the gym so it's 197.5 lbs. Bad camera angle i know Did this for a set of 8 and did 2 drop sets afterwards. Moved pretty well, probably had 3 extra reps in me but I don't like taking compounds to failure. Tends to lead to under-recovery and higher likelihood of sustaining nagging injuries that sometimes impedes progress. I'll up it to 200 next time.
Afterwards did some pullups (neutral grip), back extensions, face pulls and cable curls. I like to rotate accessories when I either stall on them hard or get bored.
Wasn't too happy with these squats tbh, felt a bit unstable. moved well enough but was a bit all over the place. left hip/glute does feel pretty tense but not really anything that is sharp and painful. this was the last set (3rd) of 6 at 255 lbs. also feel like my conditioning with these isn't quite there. Like my quads can handle this easy but it "feels heavy" and tiring. Hopefully it'll all come back to me. I'll do 265 lbs next week and see how that feels, just gonna keep increasing by 10 but won't hesitate to dial it back down to 225 or lower if something feels really off.
Did some cgbp, messed around with some microweights at the gym so it's 197.5 lbs. Bad camera angle i know Did this for a set of 8 and did 2 drop sets afterwards. Moved pretty well, probably had 3 extra reps in me but I don't like taking compounds to failure. Tends to lead to under-recovery and higher likelihood of sustaining nagging injuries that sometimes impedes progress. I'll up it to 200 next time.
Afterwards did some pullups (neutral grip), back extensions, face pulls and cable curls. I like to rotate accessories when I either stall on them hard or get bored.
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02-10-2022, 01:30 PM
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#7
- sooby
- WOATbrah of peace :)
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- sooby
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Originally Posted By DrewDarden⏩
In!
Originally Posted By GaryRidgway⏩
Thanks!In, these are cool
Originally Posted By CaseinPoint⏩
it's a lot of things, I have a weak gluteus medius so have been doing some single-leg work to try and get it up. I also have a noticeable hip hike leading to all sorts of compensations. going to see another PT to get a second opinion on things. thrown the kitchen sink on these, chit has gotten slightly better but still there.What's the glute/hip issue?
Tight psoas? I got to warm out solid before each workout because of that btxh
Tight psoas? I got to warm out solid before each workout because of that btxh
Originally Posted By deltakappabrah⏩
my best lifts are a 215 bench (paused no tng) for 10, 325 squat for 10 and a 385 deadlift for 10. probably nowhere near that now but that's okayin
lifting stats?
lifting stats?
gonna do some overhead pressing and trap bar deadlifts tonight (srs)
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02-11-2022, 08:29 AM
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#8
- sooby
- WOATbrah of peace :)
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- sooby
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Did some overhead pressing and trap bar deadlifts. Video shows the top sets.
142.5 x 4 for overhead press, felt pretty good. Gonna go for 145 x 4 next week. Dropped the weight slighly and did 3 more back off sets for 4 reps ea
335 x 8 for trap-bar. Used the high handles. Still quite a bit of tension on that left hip but I feel I can still push it. Did 2 more sets at the same weight for 8 reps. Gonna up it to 345 lbs and see how that goes.
ended off with
- 3 sets of cable rows
- 4 sets of high incline presses
- 2 sets of lunges
- 4 sets of tricep pressdowns
142.5 x 4 for overhead press, felt pretty good. Gonna go for 145 x 4 next week. Dropped the weight slighly and did 3 more back off sets for 4 reps ea
335 x 8 for trap-bar. Used the high handles. Still quite a bit of tension on that left hip but I feel I can still push it. Did 2 more sets at the same weight for 8 reps. Gonna up it to 345 lbs and see how that goes.
ended off with
- 3 sets of cable rows
- 4 sets of high incline presses
- 2 sets of lunges
- 4 sets of tricep pressdowns
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02-11-2022, 09:54 AM
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#9
- CaseinPoint
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- CaseinPoint
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Reckon that a good warm up would give you more of an even drive on the trap bar
I'd focus more on a good drive than upping the weight, else you're just encouraging more muscle imbalance
I'd focus more on a good drive than upping the weight, else you're just encouraging more muscle imbalance
02-16-2022, 05:45 PM
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#10
- sooby
- WOATbrah of peace :)
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- sooby
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Originally Posted By CaseinPoint⏩
Good point, gonna try and correct this. been doing mostly couch stretches when I can to stretch those hips/quads/glutes. I think my regular deadlift looks alot even. Gonna visit a physio tmrw to see wassup.Reckon that a good warm up would give you more of an even drive on the trap bar
I'd focus more on a good drive than upping the weight, else you're just encouraging more muscle imbalance
I'd focus more on a good drive than upping the weight, else you're just encouraging more muscle imbalance
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02-16-2022, 05:56 PM
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#11
- sooby
- WOATbrah of peace :)
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- sooby
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forgot i had a journal lol, but haven't fell off the grind.
did 220 x 4 bench, maybe had 2 reps left there. not sure if I want to move up in weight I might just leave it here for this week. pause squats beltless feel kinda awkward for me and my hips. trying to keep in at least one beltless session. could possibly be i'm not bracing hard enough beltless. but again gonna see physio if I can get things fixed up which would be really nice.
did some pullups afterwards, landmine pressing (actually feels really nice on the shoulders), leg curls and cable curls
also 345 x 6 deadlifts. first rep always feels kinda awkward so I'm trying to work on that. did these at the same weight for a few more sets and got pretty winded by the end of it. need to get better conditioned for ever deadlifts but at the same time it is getting heavier so no complaints. also did some fun presses with the swiss bar. no idea how much it weighs so I could be frauding the weight, either 55 or 65 lbs I think. main difference from regular pressing is that you have to lean back a bit more for a more optimal center of gravity to press and the lockout feels harder IMO. was a very good session overall tho
capped it off with some close grip lat pulldowns using the magnum grips (these are goat status), some high rep hack squats, skull crushers and lateral raises.
did 220 x 4 bench, maybe had 2 reps left there. not sure if I want to move up in weight I might just leave it here for this week. pause squats beltless feel kinda awkward for me and my hips. trying to keep in at least one beltless session. could possibly be i'm not bracing hard enough beltless. but again gonna see physio if I can get things fixed up which would be really nice.
did some pullups afterwards, landmine pressing (actually feels really nice on the shoulders), leg curls and cable curls
also 345 x 6 deadlifts. first rep always feels kinda awkward so I'm trying to work on that. did these at the same weight for a few more sets and got pretty winded by the end of it. need to get better conditioned for ever deadlifts but at the same time it is getting heavier so no complaints. also did some fun presses with the swiss bar. no idea how much it weighs so I could be frauding the weight, either 55 or 65 lbs I think. main difference from regular pressing is that you have to lean back a bit more for a more optimal center of gravity to press and the lockout feels harder IMO. was a very good session overall tho
capped it off with some close grip lat pulldowns using the magnum grips (these are goat status), some high rep hack squats, skull crushers and lateral raises.
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02-16-2022, 06:06 PM
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#12
In.gif for some lifting progress
Had a nagging hip injury from 2016 - 2020. Educate yourself on some pain science brah:
https://www.barbellmedicine.com/blog...ining-what-do/
lifting related injuries usually happen cause of poor load management. For me, going to physio and doing rehab/band distractions/activation chit didn’t do anything at all. Comes down to finding a pain free starting point with load or ROM (eg. pin squats) and building from there. Highly recommend reading that article and looking up barbell medicine on yt
Had a nagging hip injury from 2016 - 2020. Educate yourself on some pain science brah:
https://www.barbellmedicine.com/blog...ining-what-do/
lifting related injuries usually happen cause of poor load management. For me, going to physio and doing rehab/band distractions/activation chit didn’t do anything at all. Comes down to finding a pain free starting point with load or ROM (eg. pin squats) and building from there. Highly recommend reading that article and looking up barbell medicine on yt
02-16-2022, 06:10 PM
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#13
- sooby
- WOATbrah of peace :)
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- sooby
- WOATbrah of peace :)
- Join Date: Feb 2015
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Originally Posted By AshWar⏩
on spreadIn.gif for some lifting progress
Had a nagging hip injury from 2016 - 2020. Educate yourself on some pain science brah:
https://www.barbellmedicine.com/blog...ining-what-do/
lifting related injuries usually happen cause of poor load management. For me, going to physio and doing rehab/band distractions/activation chit didn’t do anything at all. Comes down to finding a pain free starting point with load or ROM (eg. pin squats) and building from there. Highly recommend reading that article and looking up barbell medicine on yt
Had a nagging hip injury from 2016 - 2020. Educate yourself on some pain science brah:
https://www.barbellmedicine.com/blog...ining-what-do/
lifting related injuries usually happen cause of poor load management. For me, going to physio and doing rehab/band distractions/activation chit didn’t do anything at all. Comes down to finding a pain free starting point with load or ROM (eg. pin squats) and building from there. Highly recommend reading that article and looking up barbell medicine on yt
will read
sucks because I think it came about from INACTIVITY from when the lockdowns happened. I then got back into the gym and started progressively loading the squats 20 lbs each week from 135 lbs. Then around 255 lbs it started to feel noticeable. how long after you started to apply load management until it went away? Yeah, I feel like the rehab, exercises aren't really doing much but am seeking a second opinion because it costs nothing really. Might even bring down the weight to higher reps, or lengthen/shorten the ROM depending.
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02-16-2022, 07:37 PM
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#14
Originally Posted By sooby⏩
For my hip pain, I could squat ~275 pain free and it would flare up when I pushed past it. Started doing just above parallel pin squats on the first squat day, and 3-0-3 tempo squats on the second. Tempo squats helped cause I had to reduce the load by a lot and still got lots of stimuluson spread
will read
sucks because I think it came about from INACTIVITY from when the lockdowns happened. I then got back into the gym and started progressively loading the squats 20 lbs each week from 135 lbs. Then around 255 lbs it started to feel noticeable. how long after you started to apply load management until it went away? Yeah, I feel like the rehab, exercises aren't really doing much but am seeking a second opinion because it costs nothing really. Might even bring down the weight to higher reps, or lengthen/shorten the ROM depending.
will read
sucks because I think it came about from INACTIVITY from when the lockdowns happened. I then got back into the gym and started progressively loading the squats 20 lbs each week from 135 lbs. Then around 255 lbs it started to feel noticeable. how long after you started to apply load management until it went away? Yeah, I feel like the rehab, exercises aren't really doing much but am seeking a second opinion because it costs nothing really. Might even bring down the weight to higher reps, or lengthen/shorten the ROM depending.
Took me 4-5 weeks of pin squatting —> paused squats —> regular high bar squats with no pain. Hit 365x5 a few months after that
Now when I start feeling any hip discomfort when squatting, I just use tempo squats squats to reduce the load for a week or so until the discomfort subsides
Also look into some RPE based programs. I ran “The bridge” by barbell medicine to get to 365x5 and 495 deadlift after a few months off
02-16-2022, 07:41 PM
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#15
- SamIAm1892
- Future Mars Astronaut
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- SamIAm1892
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Hip pain is a bitch. Could be anything which causes a whole myriad of other **** to go wrong. But the Glutes, Abs and Psoas tend to play roles which I am trying to manage.
Plus some of those Chiros, PTs don't know **** and don't get down to the underlying causes. Absolute waste of money.
Plus some of those Chiros, PTs don't know **** and don't get down to the underlying causes. Absolute waste of money.
02-16-2022, 07:58 PM
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#16
In.
There are nowhere near enough lifting threads on the misc
There are nowhere near enough lifting threads on the misc
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02-17-2022, 01:33 PM
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#17
- sooby
- WOATbrah of peace :)
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- sooby
- WOATbrah of peace :)
- Join Date: Feb 2015
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Originally Posted By AshWar⏩
I've been running my own stuff which is based off RPE, mainly to account for some of my limitations. I think BBM might have in injury template, remember someone gave it to me but i probably have it somewhere. I'll look into it more. Pin squats and tempos could be a pretty good idea. I remember awhile back tho I kinda messed my back a little bit doing tempos with 165 (lol). I'm just gonna go super light if anything.For my hip pain, I could squat ~275 pain free and it would flare up when I pushed past it. Started doing just above parallel pin squats on the first squat day, and 3-0-3 tempo squats on the second. Tempo squats helped cause I had to reduce the load by a lot and still got lots of stimulus
Took me 4-5 weeks of pin squatting —> paused squats —> regular high bar squats with no pain. Hit 365x5 a few months after that
Now when I start feeling any hip discomfort when squatting, I just use tempo squats squats to reduce the load for a week or so until the discomfort subsides
Also look into some RPE based programs. I ran “The bridge” by barbell medicine to get to 365x5 and 495 deadlift after a few months off
Took me 4-5 weeks of pin squatting —> paused squats —> regular high bar squats with no pain. Hit 365x5 a few months after that
Now when I start feeling any hip discomfort when squatting, I just use tempo squats squats to reduce the load for a week or so until the discomfort subsides
Also look into some RPE based programs. I ran “The bridge” by barbell medicine to get to 365x5 and 495 deadlift after a few months off
Originally Posted By SamIAm1892⏩
Yeah, that's very true, hip pain could be caused by anything and everythingHip pain is a bitch. Could be anything which causes a whole myriad of other **** to go wrong. But the Glutes, Abs and Psoas tend to play roles which I am trying to manage.
Plus some of those Chiros, PTs don't know **** and don't get down to the underlying causes. Absolute waste of money.
Plus some of those Chiros, PTs don't know **** and don't get down to the underlying causes. Absolute waste of money.
Originally Posted By Ironface⏩
thanks! glad to have you aboardIn.
There are nowhere near enough lifting threads on the misc
There are nowhere near enough lifting threads on the misc
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02-17-2022, 01:43 PM
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#18
- sooby
- WOATbrah of peace :)
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- sooby
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Lifted yesterday, honestly didn't get that much sleep and had an elevated heart rate throughout the night. I think I just have a lot of stuff on my mind lol. Definitely have 99 problems and a bitch was one haha. For some reason as well, I took a huge phucking chit 2 days ago, had diarrhea and now I'm weighing like 3 lbs less on the scale since then. But kinda left me with some stomach pains. I weighed in at 181 lbs yesterday. Excuses aside.
did 265 x 6 on squats, as well as 2 additional sets after. I thought it moved pretty good. but I think i'm getting to the point where my left hip/left glute can't really handle it all too well. Will need to figure out what to do here. Did 200 x 8 for close grip bench press and it felt harder than anticipated. maybe I was winded a bit from squatting, maybe the lack of sleep, idk. But I've been doing close grip bench for 4-5 months now so maybe the movement has just gotten a bit stale. I'll keep it in for the next 2 weeks maybe and if I make zero progress on it I'll sub it out for something like a spoto press or a long pause bench press.
Finished off with some neutral grip pullups (starting to load these now), back extensions, cable curls, face pulls. I may take a deload maybe not this week but the next. Partially as a mental break as well. And maybe figure out what I want to do with squatting. Was going to head to the gym today but apparently 10-20 cm of snow is on the way. Will probably go tmrw.
did 265 x 6 on squats, as well as 2 additional sets after. I thought it moved pretty good. but I think i'm getting to the point where my left hip/left glute can't really handle it all too well. Will need to figure out what to do here. Did 200 x 8 for close grip bench press and it felt harder than anticipated. maybe I was winded a bit from squatting, maybe the lack of sleep, idk. But I've been doing close grip bench for 4-5 months now so maybe the movement has just gotten a bit stale. I'll keep it in for the next 2 weeks maybe and if I make zero progress on it I'll sub it out for something like a spoto press or a long pause bench press.
Finished off with some neutral grip pullups (starting to load these now), back extensions, cable curls, face pulls. I may take a deload maybe not this week but the next. Partially as a mental break as well. And maybe figure out what I want to do with squatting. Was going to head to the gym today but apparently 10-20 cm of snow is on the way. Will probably go tmrw.
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02-20-2022, 12:18 AM
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#19
- sooby
- WOATbrah of peace :)
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- sooby
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had 2 sessions since last post. no videos for overhead press but I did 145 x 4 and moved pretty good. trap bar deadlifts are pretty much a no go. don't want to force it anymore than this so i'm going to experiment with different exercises, lessen the load and do higher reps and hopefully try to get past the nagging injury to my left hip/glute.
ended off there with some cable rows, incline db pressing, reverse lunges and tricep pressdowns
2nd session did bench press 220 x 4 and some tempo squats. bench press literally moved the same as last week, but the 4th rep was tougher than I thought it would be based on the third.
ended off with some neutral grip pullups, landmine pressing, leg curls and cable curls
was thinking of doing a deload but my lifts are still looking pretty good, I don't feel that tired/beat up and my lifts aren't regressing despite "cutting". Will see how the next week goes. if bench press stalls again for a 3rd week I'm just gonna do triples
ended off there with some cable rows, incline db pressing, reverse lunges and tricep pressdowns
2nd session did bench press 220 x 4 and some tempo squats. bench press literally moved the same as last week, but the 4th rep was tougher than I thought it would be based on the third.
ended off with some neutral grip pullups, landmine pressing, leg curls and cable curls
was thinking of doing a deload but my lifts are still looking pretty good, I don't feel that tired/beat up and my lifts aren't regressing despite "cutting". Will see how the next week goes. if bench press stalls again for a 3rd week I'm just gonna do triples
positivity brah crew
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JFL @ everything crew
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living in clown world crew so screw it crew
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02-23-2022, 09:46 PM
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#20
- sooby
- WOATbrah of peace :)
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- sooby
- WOATbrah of peace :)
- Join Date: Feb 2015
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posting 2 sessions again. weighed in my lowest at 180.8 lbs. losing about 1 lb a month and somehow I'm getting stronger (albeit very, very slowly). 175 lbs would be ideal, so I guess 5-6 months? I know it's slow af, BUT the way I'm doing it it seems like I'm losing no muscle. I may even stop short after 3-4 months as goals change. IDK. 175 lb is a pretty good weight to start a lean bulk to say 185.
did some tempo deadlifts to help my glute hip issues. no pain which is good. but trying to do these for 12 reps is brootal lol even though I only used 85 lbs. but hey i figure it's still something I can get stronger at in the mean time. Video of swiss bar OHP down below, these are still going pretty strong so happy with that. ended off with close grip lat pulldowns, hack squats, cable tricep kickbacks and lateral raises.
some close grip bench for my second session. surprisingly this moved very well I think I will move up the weight on this. funny enough, I chose CGBP as my variation to drive my regular bench up but I think it is the opposite. the heavy regular bench for sets of 4 is driving my CGBP up lol. Not really gonna complain or change things tbh but I guess this is good to know going forward. In the future I might try something like a spoto press or something that requires more control of the weight but for now this is good. ended off with some neutral grip pullups, back extensions, face pulls and cable curls.
did some tempo deadlifts to help my glute hip issues. no pain which is good. but trying to do these for 12 reps is brootal lol even though I only used 85 lbs. but hey i figure it's still something I can get stronger at in the mean time. Video of swiss bar OHP down below, these are still going pretty strong so happy with that. ended off with close grip lat pulldowns, hack squats, cable tricep kickbacks and lateral raises.
some close grip bench for my second session. surprisingly this moved very well I think I will move up the weight on this. funny enough, I chose CGBP as my variation to drive my regular bench up but I think it is the opposite. the heavy regular bench for sets of 4 is driving my CGBP up lol. Not really gonna complain or change things tbh but I guess this is good to know going forward. In the future I might try something like a spoto press or something that requires more control of the weight but for now this is good. ended off with some neutral grip pullups, back extensions, face pulls and cable curls.
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02-23-2022, 10:16 PM
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#21
02-23-2022, 10:29 PM
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#22
- GaryRidgway
- Join Date: Apr 2013
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I like the micro- loading. I'm another weirdo that brings fractional plates to the gym
02-23-2022, 10:34 PM
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#23
- sooby
- WOATbrah of peace :)
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- sooby
- WOATbrah of peace :)
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Originally Posted By legbroke⏩
thanks, glad to have you inNice lifts and journal OP. I like seeing other people think this much about their training.
Originally Posted By GaryRidgway⏩
same, I like the microloading for pressing and benching, figured that the gym has micro plates that I might as well use them.I like the micro- loading. I'm another weirdo that brings fractional plates to the gym
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02-24-2022, 09:44 PM
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#24
- sooby
- WOATbrah of peace :)
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- sooby
- WOATbrah of peace :)
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did some ohp today 147.5 x 4. felt pretty good but i'm probably gonna keep it at this weight. Trying to keep things at an RIR 2 and I think it would be iffy if I would have got 2 additional reps from that. no big deal it will probably move better next week, if not then whatever, probably move on to triples with heavier weight.
did some good mornings, cable rows, incline DB press, reverse lunges and tricep pushdowns to finish off the day. was considering deloading after this week but I think I feel pretty good. nothing is really regressing, I don't feel fatigued, no nagging joint/muscle pains. visited a physio and I'm hoping I can get fixed up within 4-6 weeks. the hip/glute pain has been a major pain in the ass tho no pun intended and seems too stubborn for it to go away. if it doesn't, I'm kind of at a loss and will have to figure out other ways to progress on the lower body that don't involve squats or deadlifts, lol.
I'll probably have to keep things for high reps (12-15) and think of some weird variations that don't aggravate anything. I hate single leg work but it might have to become my best friend. Probably something along the lines of a heavy dose of leg curls, hip thrusts, lunges, back extensions, machine hack squats, leg extensions. maybe good mornings, tempo squats/tempo deadlifts. boring af and I would rather lift heavy chit but what can I do.
did some good mornings, cable rows, incline DB press, reverse lunges and tricep pushdowns to finish off the day. was considering deloading after this week but I think I feel pretty good. nothing is really regressing, I don't feel fatigued, no nagging joint/muscle pains. visited a physio and I'm hoping I can get fixed up within 4-6 weeks. the hip/glute pain has been a major pain in the ass tho no pun intended and seems too stubborn for it to go away. if it doesn't, I'm kind of at a loss and will have to figure out other ways to progress on the lower body that don't involve squats or deadlifts, lol.
I'll probably have to keep things for high reps (12-15) and think of some weird variations that don't aggravate anything. I hate single leg work but it might have to become my best friend. Probably something along the lines of a heavy dose of leg curls, hip thrusts, lunges, back extensions, machine hack squats, leg extensions. maybe good mornings, tempo squats/tempo deadlifts. boring af and I would rather lift heavy chit but what can I do.
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02-26-2022, 07:29 PM
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#25
- sooby
- WOATbrah of peace :)
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- sooby
- WOATbrah of peace :)
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attempted 220 x 4 today for the third time and this actually flew pretty nice today. I feel comfortable with upping the weight here as I probably would have gotten 2 additional reps from this one. I'll take a 2.5 lb increase in weight every 3 weeks. over a year that's like a 40 lb increase. of course things never happen that way, plus deloads and what not but if you told me a year from now I would be doing 245-250 x 4 at the same speed as 220 i'd take that, even on a bulk. makes me wonder how good things would be on a bulk.
anyways ended off with some tempo squats, pullups, landmine presses, leg curls and cable curls
anyways ended off with some tempo squats, pullups, landmine presses, leg curls and cable curls
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02-26-2022, 07:38 PM
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#26
- GaryRidgway
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Originally Posted By sooby⏩
I'm curious, do you feel like the belt helps you at all when you bench? I ask cause it seems like you have almost no arch.attempted 220 x 4 today for the third time and this actually flew pretty nice today. I feel comfortable with upping the weight here as I probably would have gotten 2 additional reps from this one. I'll take a 2.5 lb increase in weight every 3 weeks. over a year that's like a 40 lb increase. of course things never happen that way, plus deloads and what not but if you told me a year from now I would be doing 245-250 x 4 at the same speed as 220 i'd take that, even on a bulk. makes me wonder how good things would be on a bulk.
anyways ended off with some tempo squats, pullups, landmine presses, leg curls and cable curls
anyways ended off with some tempo squats, pullups, landmine presses, leg curls and cable curls
02-26-2022, 07:42 PM
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#27
- sooby
- WOATbrah of peace :)
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- sooby
- WOATbrah of peace :)
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Originally Posted By GaryRidgway⏩
probably not for rep work, it's kinda outta habit at this pointI'm curious, do you feel like the belt helps you at all when you bench? I ask cause it seems like you have almost no arch.
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03-02-2022, 09:46 PM
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#28
- sooby
- WOATbrah of peace :)
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- sooby
- WOATbrah of peace :)
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did some swiss bar pressing. moved pretty good but I think I'm going to keep the weight here for next week. it's kind of a weird lift lol due to the shift in center of gravity so it is easy to misgroove. sorry for the terrible video lol.
also did some tempo deadlifts (these are tough!), close grip lat pulldowns, machine hack squats, single arm cable kickbacks and machine lateral raises.
as for this next session did some CGBP. also moved alright but I don't think fast enough for me to increase it so i'll keep it here for next week which is fine. ended off with some pin squatting, weighted pullups, face pulls and cable curls. also did some hip thrusts this session. I think i'm gonna keep these in and try to progress on them. I put 1 plate on each side and damn it was actually tough. I know my glutes are weak and I have very dominant quads/hamstrings but they are fairly week. But these hit them hard (no homo). However with these, I am focusing on getting the maximum range of motion possible, being explosive but controlled on the concentric and making it a focus to contract my glutes hard at the top. Doing high reps as well (sets of 15). I think this will hopefully get me into squatting and deadlifting shape with heavier weights. Dat dere WFH lifestyle is not good at all for the glutes.
Also since the weather is getting better I'm gonna start running outside rather than the treadmill. Treadmill is boring af even though I just watch shows on my phone. Rather just experience nature brahs. But I think I'll add another day of cardio for light rowing. so 4 days of cardio in total, 4 days of lifting. considering lowering my calories as my weight is kinda plateauing, but we'll see if I can start running outside.
also did some tempo deadlifts (these are tough!), close grip lat pulldowns, machine hack squats, single arm cable kickbacks and machine lateral raises.
as for this next session did some CGBP. also moved alright but I don't think fast enough for me to increase it so i'll keep it here for next week which is fine. ended off with some pin squatting, weighted pullups, face pulls and cable curls. also did some hip thrusts this session. I think i'm gonna keep these in and try to progress on them. I put 1 plate on each side and damn it was actually tough. I know my glutes are weak and I have very dominant quads/hamstrings but they are fairly week. But these hit them hard (no homo). However with these, I am focusing on getting the maximum range of motion possible, being explosive but controlled on the concentric and making it a focus to contract my glutes hard at the top. Doing high reps as well (sets of 15). I think this will hopefully get me into squatting and deadlifting shape with heavier weights. Dat dere WFH lifestyle is not good at all for the glutes.
Also since the weather is getting better I'm gonna start running outside rather than the treadmill. Treadmill is boring af even though I just watch shows on my phone. Rather just experience nature brahs. But I think I'll add another day of cardio for light rowing. so 4 days of cardio in total, 4 days of lifting. considering lowering my calories as my weight is kinda plateauing, but we'll see if I can start running outside.
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03-02-2022, 09:52 PM
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#29
- 04akhriz40
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- 04akhriz40
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Hip hike and a unilaterally weak glute medius go hand in hand from a hip complex perspective.
Scoliosis?
Scoliosis?
03-02-2022, 09:54 PM
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#30
- sooby
- WOATbrah of peace :)
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- sooby
- WOATbrah of peace :)
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Originally Posted By 04akhriz40⏩
surprisingly no scoliosisHip hike and a unilaterally weak glute medius go hand in hand from a hip complex perspective.
Scoliosis?
Scoliosis?
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