JohnnyIrish's Diet/Workout Log

[I-tallionStallion]

Just pick a weight that you can do ALL the sets with WITHOUT failing. Adding weight to accessory lifts isn't something to worry about. Just focus on pushing more weight on your MAIN lifts. You'll drive yourself crazy trying to always up weight on accesory work since as your lifting more weight on your main lifts you'll be more fatigued for your accessory work. The interesting thing is in 6months you'll look at your accessory lifts numbers and they'll all be WAY higher without you even focusing on increasing them, it just happens.

Never thought of it like this...thanks EFFORT. And its very true. I just got done looking at numbers from novemeber...and there was a pretty big increase. Very true.

-I got confused JohnnyIrish, i thought in the video those were 45lb plates this friday should be exciting for you

 

[Quagmire911]

Were they not 45's? I thought that was maybe what was up. Wasn't sure though, couldn't really see. It did look quite low on his shins but the camera angle made it difficult to know.

 

[I-tallionStallion]

it was def 25's...i'd guess he was doing 175ish...i thought orginally they were 45s. that way i could say he was deading more lol

 

[Quagmire911]

If you weren't using 45's start using them, the bar will start higher up your shins and you will be able to lift more. And if you weren't already lift in your socks/barefoot, that goes for anyone that reads this. In most cases this will make the bar higher as well, and remove any problems that you get from bad footwear.

I was going to ask if you were using an olympic bar, I couldn't really see in the newest dead video. But I looked at some old videos and they are olympic bars, so that is alright.

 

[I-tallionStallion]

Yeah Quag is right....45's will help a lot, 25's are very awkward to use.

But i can't do the sock thing...it psyches me out for some reason lol. Maybe cause i'm the only fool in their socks at the gym haha

 

[Quagmire911]

At least make sure you have decent shoes for it then. Flat, hard soles. And try and get as low a heel as you can. The difference between the 25's and 45's will be pretty big but the shoe thing is very minimal. Just as long as the shoes aren't **** it should be alright.

 

[JohnnyIrish]

With DBs the jumps are quite a lot, so the idea is that if you build the reps up with a given dumbell to say 12, then once you increase the weight, you'll be able to get about 7-8 reps on it. Whereas if you just did 3 x 8 then jumped, the next weight would be a real struggle, maybe 3-4 reps.

As for dropsets, they are very good, but the workouts you are doing now are focusing on getting your lifts higher rather than burning out the muscle with intensity methods. That's more of an advanced BBing technique, but at this stage it's about keeping it simple. I used drop sets quite a lot and I think it's a good way of really wearing down the fibres. But not on legs, that's hard enough as it is lol.

Edit: As for quads burning a bit when doing ab work, yes I do actually get them a bit, thought it was just me. I think it's because they are tensed up when you're doing ab work and act as a stabilizer, so when they relax when the set is done, there's a bit of burn there.
MM

Hey MM. I missed yoru reply earlier. Good info, thanks for the explanation.

 

[JohnnyIrish]

Never thought of it like this...thanks EFFORT. And its very true. I just got done looking at numbers from novemeber...and there was a pretty big increase. Very true.

-I got confused JohnnyIrish, i thought in the video those were 45lb plates this friday should be exciting for you

Ha.. if only all those 25s were 45s..
Indeed they are 25lb plates.
Somewhere I thought I read its better to keep with smaller plates so you bend lower thus work more = better. Now however I can't find said reference so I'm likely missremembering it.. 45lb plates from now on it is. I think I'll also try taking my sneakers off for the deads.

Yeah I'm excited about reaching 200+ this friday with deads!

On a seperate note, I'm also looking forward to see if I can get another 20lbs on my squats later today like I did last week (I usually only add like 10lbs/week)! Heres to being ambitious

 

[Quagmire911]

The new grip+45's+no shoes should make a pretty big difference. I wouldn't be surprised to see 30-40lbs extra.

Good luck.

Ps-You could use 25's in some circumstances, however you don't need to worry about that at the moment. And you would probably just stand on a platform/blocks instead.

 

[JohnnyIrish]

I am exhausted, squats kicked my ass regally.. but I won this time.

Today:

Squat (ATG) 2x5: PR (for ATG squats)
bar x 10
85 x 6
115 x 1
145 x 1
185 x 5
185 x 5

/\ I added 20lbs again this week. Holy god.. this was the hardest lift I've done in my life! lol Also I noticed I was a little out of form (leaning forward a little) for about 2 reps but I quickly corrected it. (video of this lift link below)

Pullthroughs 3 x 10: PR
50 x 8
50 x 8
50 x 10

/\ This works my lower back good. I'll up the reps next week.

Chest supported Row 4 x 6: PR
bar x 8
20 x 6
55 x 6
60 x 6
60 x 6
60 x 6

/\ I was able to up the weight nicely because I realized while I had this exercise listed as 4x8, I wrote it wrong.. as its really supposed to be 4x6.

Hammer curls 3 x 8 PR
30 x 8
30 x 8
30 x 7 (fail)

/\ So close. I gained 3 reps with my left hand this week.
On the last set.. my left bi could have handled a few more but the wrist was useless and bent.. barely holding onto the weight. Its improving though.

Calf Raises 3 x 15: PR
50 x 10
90 x 6
110 x 1
150 x 12
150 x 12
150 x 12

/\ This burnt.. but surprisingly not as bad as last week.. Next week I'll keep this same weight and up the reps. On a side note: While on paper it doesn't look like I'm improving on this exercise.. however I looked at my calves the other day and damn. I actually HAVE SOME NOW.. lol Yes.. I see visible definition that I did not have before. I was skeptical but I have visible proof its working.

New video:

ATG Squat - The trainer who helped me vid this of course gave me the warning/lecture on going "too deep". The vid is a few reps of my last set (he didn't hit the button soon enough to get the whole set looks like).

 

[Quagmire911]

Remember and put on your log next to the set something like (PR).

Print this article out and show it too anyone who says squatting deep is bad:

http://www.ironaddicts.com/Benifits of deep squatting on knees.html

Is there anyway you can make the squat videos upwards instead of sideways?

 

[JohnnyIrish]

Remember and put on your log next to the set something like (PR).

Print this article out and show it too anyone who says squatting deep is bad:

http://www.ironaddicts.com/Benifits of deep squatting on knees.html

Is there anyway you can make the squat videos upwards instead of sideways?

Edited my above post with PR added. While I technically at some point may have had a higher number.. either the forms much harder (ATG) or I have many more reps (calves) so I'm listing them as PR's even though they aren't my 'record' high as they are indeed harder/tougher.

I didn't have any video editing software on my pc.. but I looked around, found some freebie and it seem to do the trick. Its much larger of a file size but its uploading as we speak.. When its done I'll edit the link above with the upright video so just check it later and it should be upright.

 

[Quagmire911]

Ok, good.

And btw your doing full rom means it is a PR as you have said. No brownie points for partials. And the extra reps on the calf raises merit a PR as well. More weight/reps/sets=PR.

 

[Quagmire911]

God damn computer. Just wrote it all out and it got deleted. Was nice and detailed as well. Here is the short version:

1.You don't maintain your arch throughout the movement. Your lower back rounds at the bottom of the lift causing the bar to track forward and making you do a good morning/squat hybrid. It isn't so noticeable with lighter weights as your back copes better. Most probably a lack of flexibility.

2.Corrective measure(s):

http://stronglifts.com/why-your-lower-back-rounds-during-squats-how-to-fix-it/

That and search for the mobility drills thread I posted last week.

3.In the meantime:

Box squats or front squats. Before that I want you to try this when you are next in the gym (Friday I think, do it after you have finished your workout):

Widen your stance a footwidth on either side. Focus on maintaining your arch, keeping tight, and keeping perfect form. Use something that isn't challenging say 100lbs and do 3 reps. Try and get a video of this set. Try and get a camera angle that shows your back a bit more clearly.

Hopefully you can get that video. If you can't we will talk more about box and front squats. We may have to if you can't do the above with an arch.

I would also like to see other peoples opinions on this.

 

[EFFORT]

God damn computer. Just wrote it all out and it got deleted. Was nice and detailed as well. Here is the short version:

1.You don't maintain your arch throughout the movement. Your lower back rounds at the bottom of the lift causing the bar to track forward and making you do a good morning/squat hybrid. It isn't so noticeable with lighter weights as your back copes better. Most probably a lack of flexibility.

2.Corrective measure(s):

http://stronglifts.com/why-your-lower-back-rounds-during-squats-how-to-fix-it/

That and search for the mobility drills thread I posted last week.

3.In the meantime:

Box squats or front squats. Before that I want you to try this when you are next in the gym (Friday I think, do it after you have finished your workout):

Widen your stance a footwidth on either side. Focus on maintaining your arch, keeping tight, and keeping perfect form. Use something that isn't challenging say 100lbs and do 3 reps. Try and get a video of this set. Try and get a camera angle that shows your back a bit more clearly.

Hopefully you can get that video. If you can't we will talk more about box and front squats. We may have to if you can't do the above with an arch.

I would also like to see other peoples opinions on this.

good advice quag. Your rounding your back out Johnny, i'd say switch over to box squats (you can use a bench) to improve your form.

 

[JohnnyIrish]

God damn computer. Just wrote it all out and it got deleted. Was nice and detailed as well. Here is the short version:

1.You don't maintain your arch throughout the movement. Your lower back rounds at the bottom of the lift causing the bar to track forward and making you do a good morning/squat hybrid. It isn't so noticeable with lighter weights as your back copes better. Most probably a lack of flexibility.

2.Corrective measure(s):

http://stronglifts.com/why-your-lower-back-rounds-during-squats-how-to-fix-it/

That and search for the mobility drills thread I posted last week.

3.In the meantime:

Box squats or front squats. Before that I want you to try this when you are next in the gym (Friday I think, do it after you have finished your workout):

Widen your stance a footwidth on either side. Focus on maintaining your arch, keeping tight, and keeping perfect form. Use something that isn't challenging say 100lbs and do 3 reps. Try and get a video of this set. Try and get a camera angle that shows your back a bit more clearly.

Hopefully you can get that video. If you can't we will talk more about box and front squats. We may have to if you can't do the above with an arch.

I would also like to see other peoples opinions on this.

I thought I was rounding it this time.. crap.

As for the corrective measures I'll give em a go. I can however bend over and doing some static stretching (stretching my lower back not just my hamstrings/glutes) I can touch the floor with my finger tips, not just my toes.
*Update* but if I do the same streches with my back arched where I really feel it in my hamstrings (are these goodmorning hamstring stretches?) I can only go just below my knees..

Question Quagmire. The squat stretch and the superman look static stretches. When does one do these stretches? After a workout and/or off days? The article didn't say.

I'm in the gym again tomorrow so I'll try to get the video then quag.


Thanks quag and effort. I'll check out box squats. Next squats aren't up on deck again until the 9th of this month so I have some time till I do then again.



Today:
45min fasted* treadmill cardio, spd3, incline 4, HR around 120

* had 6 almonds prior to cardio

 

[Quagmire911]

Be careful with lower back stretching, I've read some stuff saying that it shouldn't be stretched statically as it is made for stability.

As for static stretching do it on your workout days after working out. In my experience I can get some soreness from static stretching which you don't want going into a workout.

The good morning stretch is with feet apart, back arched, and trying to touch the floor. Kills the hammies.

 

[JohnnyIrish]

Be careful with lower back stretching, I've read some stuff saying that it shouldn't be stretched statically as it is made for stability.

As for static stretching do it on your workout days after working out. In my experience I can get some soreness from static stretching which you don't want going into a workout.

The good morning stretch is with feet apart, back arched, and trying to touch the floor. Kills the hammies.

Can I can do those stretched after I'm done cardio days too? (45min treadmill and HIIT 15min ellipitcal)

 

[Quagmire911]

Yes.

 

[JohnnyIrish]

I felt run down/out of gas yesterday but I pushed through for good or ill.

Quagmire, oh by the way I got that video and I can post it if you like but I'll tell you right now I did round my back at the bottom even with a wider stance and squatting only 95lbs.

Yesterday:

Barbell Bench press: 3x5 PR
bar x 10
75 x 6
105 x 1
145 x 4.5 Failed
135 x 5
135 x 5

/\ I watched the video and practiced the arch at the gym on several sets prior to the sets listed (no weight was added). As in the video I lifted my upper body up off the bench sorta like doing an underhanded pullup, arch my back and then come back down with my head hitting first followed by my shoulders/upper lats. I then plant my feet like a tripod. The arch didn't feel comfortable but thats probability because I'm not use to it yet. I'll try it more but it felt weird so I didn't use the arch for the last set. By the way this was real tough. My right tri was hurting differently (wonder if I pulled it or just tore the muscles too much).

Incline Dumbbell bench press: 4 x 8 PR
80 x 9
80 x 9
80 x 9
80 x 9

/\ Adding reps this week, will add more reps next week then add weight the following.

Dumbbell shoulder press: 3 x 8 PR
50 x 8
50 x 8
50 x 8

/\ Last rep almost failed but I got it.

Skill crushers: 3 x 10
40 x 12
40 x 12
40 x 12

/\ Before I even started this my right tri was hurting bad.. I lowered the weight as I knew I'd just down right fail too fast with 50 but I was able to push through the 40.. probably not the best form though.

Abdominal Crunch: 3 x 10
(roman chair crunch)
12
12
12

/\ Trying a different ab exercise. By the way.. is the roman chair and the captains chair the same thing?