Squats, pulls, and curls

Karky said:
Hmm, interresting idea. Maybe I can try doing that on my off days. Since the grip muscles are small, they recover fast, shouldn't be a problem.

And Trevor, do you mean squeezing the bottle itself. Did you use your thumb? Or did you just use the four other fingers? Or did you do like a pinch grip, pinching the bottle between your thumb and fingers?
Click to expand...

All three actually, mainly just full on squeezing but I did some work in those grips as well.

also, make sure the water bottle is made of thin plastic. You want to be squeezing the air. Not against some hard plastic.

The thickness of the bottle can also make it a lot more difficult. Try to get one you can wrap your fingers/thumb fully around to start with. The more "girth" the bottle has. I would assume the less muscles worked (never studied the hands skeletal muscle system much lol).

Oh, And I never did any type of RSS (rep-set-scheme). I just kinda squeezed until my hand got tired lol. Though, now days I could do it hours on end. So I work with Isometric holds, fastest times to get to a certain number of full squeezes, and have set up a RSS nowadays.
 
Haha, sounds like you had a reall ****ty workout there, karks?

Haha "light weight baby!"? First people thought you were dumb. Now they must have thought "what a dweeb"! - lmao... But, who cares what they think?

Damn, I don't think I'll ever try one of those ab pulldowns after what you described...
 
Well, the pain isen't as intense as the one you get after a kick in the balls, but it's the same kind.. only in the back.. very weird. Since I don't know what it is, I'll do without the exercise. Gotta find something to replace it with though.
 
After you graduate ( What was your major again?) will you come to the states or stick to an occupation where you live, Mr.Viking?
 
I'm not sure what I'll do. And I study English at a university now (I'm only 18, school system is very different in Norway) it's only for a year, then I'll hopefully start some exercise thing. I don't know what the American equivalent for it is, but directly translated it's called "movement and sports science"
However, that might change, as this year I'm studying English is also sort of a "figure out what to do next" year.

And I'll probobly not move to the states, I think I'll stay in Norway.
 
Monday 10.09.2007
Day 3 workout

A1 Clean low pull
4x3 242

These were a bit slow, I diden't feel that explosive. I'll figure out next time if I should drop the weight a bit.

A2 DB Overhead Shrug
3x10 13.2

Supersetted with pulls to hit the traps extra hard. Just trying it out, I diden't feel the pulls got inhibited much, since the traps aren't the limiting factor in them.

B1 Towel cable row
1x10 62.7
1x9 62.7
1x9 62.7

These were supposed to be supersetted with some heavy benching, but it's monday and both benches were occupied by these bands of bench pressers. On the days my heavy benching hits monday, I'll put it inn on a different day.

C1 Good Mornings
3x8 148.5

C2 Plate Pinch
1x15 44
1x30 33
1x15 44
The reps are seconds here. I pinched single plates, 44s (which I guess really is 45s and 33 plates.

D1 PC Circuit
1 45 degree back extension 27.5
2 Hamstring curl 44
3 Pullthroughs 77
60 sec rest.
1 45 degree back extension 27.5
2 Hamstring curl 44
3 Pullthroughs 77

PWO: The usual.
 
Wendsday 12.09.2007
Training day 5

A1 Deadlift
2x3 270.6
1x2 286
1x1 319
1x2 286
1x3 270.6

Diden't go very heavy today. I'm gonna ramp up over a few weeks and hit a new PR.

A2 Dorisflexion
1x15 99
1x14 99
1x10 99

I do these in a leg press machine, for some reason I get a very tight feeling in my lower back. I'm wondering if I somehow use my lower back to help me with this. Or maybe I push my pelvic forward to help get the weight up, which ****s with the lower back somehow?

B1 Vertical Pull
Pullups: 7
Chins: 7
Chins: X

B2 Push Press
2x3 126.5
1x2 143
1x1 154
1x2 143
1x3 126.5

Haven't done any overhead stuff in a long time. I wanted to try it again. Military press sometimes gives me problems. But with push press you push the weight past the typical problem range of the ROM.

C1 Skullcrushers
4x5 44

I swear to god, one day I'm gonna find out what that bar weighs, but that day wasn't today..

C2 Plate Pinch
1x45 2x11 (two 11lbs plates)
2x30 33

D1 PC Circuit
1 45 degree back extension 27.5
2 Hamstring curl 44
3 Pullthroughs 77
60 sec rest.
1 45 degree back extension 27.5
2 Hamstring curl 44
3 Pullthroughs 77

PWO: The usual.
 
Friday 14.09.2007
Day 1

A1 Power Cleans
2x3 182.6
6x3 187

A2 Quarter squats
1x3 220
1x3 286
6x3 330

No pain during these, I'll continue to do them to get some stimulation on my quads. I was suprised at how heavy I could go, I probobly could have added even more on the bar. The main issue was stabilizing it, I'm not used to carrying that much weight on my back..

B1 Bench assistance
3x5 154
Same pin press thing as last time. I was suppose to do regular benching, but all the benches were taken, go figure.

B2 Wide bent over row
3x5 137.5
Next time I'll up the weight on these

C1 Caber curls
1x12 61.6
1x12 69.3
1x11 73.7

Some form changes, so less weight than last time since it got a bit harder.

C2 Plate pinch
3x20 44
Before I've only used 15 sec on the 44 plates, so I guess I've improved.

D1 Pc Circuit
D1 PC Circuit
1 45 degree back extension 27.5
2 Hamstring swiss ball curl BW
3 Pullthroughs 77
60 sec rest.
1 45 degree back extension 27.5
2 Hamstring curl swiss ball curl BW
3 Pullthroughs 77

The ham curl machine was taken. I kinda liked the swiss ball curls, only backside is, it's really hard to add weight to them..


PWO: The usual.
 
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I read the thread. Still don't get what the last column of numbers mean. Maybe I'm over-tired or just dumb. Is that kilograms/pounds lifted? But if so, why the decimal places?

How long do your exercises take you to complete? Do you get all that done in a half hour?
 
last column of numbers is weight lifted in lbs. I'm from Norway, which is a "kilo country" so I convert all the kilo numbers using this calculator thus the decimals

not half an hour, no. Depends, this last workout got pretty long, maybe 1 hour 10-20 min or so, the one before that on Wendsday 12.09.2007 was one hour.
 
Niiice. I admire your dedication.

I doubt I'd be able to get into weights like you. I have the frightening feeling that our gym's air conditioners aren't up to the job. It's only the start of spring and already it's warm in there... Hopefully they just haven't put the coolers on. South Australia is known for its forty degree days.

Sorry if I get a bit off-topic. I'm not expert - not even expert amateur - enough to give any advice but I can shoot the breeze a bit and hopefully offer support.

So when did you start weight lifting? You look pretty advanced.
 
Well, I first joined a gym in october 2005, I had no clue what to do, and pretty much did all machines. I joined up here in december 2005 and got some good advice, which I ofcource diden't follow :p However, after a while I realized my rather weird body part split routine diden't do me any good and I started a full body workout.

I'm not that advanced at all, I just got a passion for lifting. And don't doubt yourself, if you want whatever goal you have with lifting enough, you will get there. Hot days can be hell though, I agree. It's not usually hot here in Norway, but in summer if a hot day comes the buildings here aren't equipped to deal with it (they are made to shut all heat inside because of the cold weather we usually have) so it can get pretty bad.
 
Yeah, I've heard that's the case with England, too.

Australia gets a range of temperatures from cold to very hot so we tend to have reverse cycling airconditioning. Unless it snowed, the weather can't get the best of us.
 
I figured out, with the power cleans and quarter squat superset, I'm gonna do something like 8x3 power cleans and superset it with 4x8 quarter squats and 3xX external rotation. Doing quarter squats that heavy doesn't really do what I want it to do. I just want some stimulation for my quads so they don't dissapear, and with tripples I have to go so heavy that what's holding me back is my ability to stabilize the whole thing on my shoulders. I could probobly do 3x8 reps with the same weight I did 8x3 with..
 
Monday 17.09.2007
Day 3

A1 Clean low pull
2x3 243.1
2x3 247.5

Felt alot stronger on these than last time

A2 DB overhead shrugs
3x10 11

Reduced the weight a bit since I found out last time my form wasn't all that correct :p

B1 Towel cable row
1x11 62.7
3x8 69.3

I was suppose to superset with benching, and I started to, but for some reason I could hardly get any weight up.. I felt it on the first warm up set too. So I decided to just ditch it, benching is not that big of a priority anyways.

C1 Good Mornings
1x8 149.6
2x8 154

C2 Plate Pinch
1x36 33
1x35 33
1x33 33

D1 PC Circuit
1 45 degree back extension 30.25
2 Hamstring curl 44
3 Pullthroughs 81.4
60 sec rest.
1 45 degree back extension 30.25
2 Hamstring curl 44
3 Pullthroughs 81.4

PWO: The usual

I've managed to cut the time down some on my workouts, which is good. Even though the benching was **** today it was a good workout all in all because the clean low pulls felt really good. I think I need to figure out some way to bring more rotator cuff stuff into my routine though, I was actually thinking about rotating between a rotator cuff and PC circuit. 2 training days with RC, 2 with PC, then start over again.. catch my drift?
 
I was actually thinking about rotating between a rotator cuff and PC circuit. 2 training days with RC, 2 with PC, then start over again.. catch my drift?
Click to expand...

I think that would be a pretty good move Karky. :D:cool:
 
Wendsday 19.09.2007
day 5
A1 Deadlift
2x3 275
1x2 291.5
1x1 324.5
1x2 291.5
1x3 275

This was really easy, I think I was in good shape today.

A2 Dorsiflexion in leg press
3x12 88

I'm reducing weight here because somehow my lower back is doing some of the work with heavier weight. I gotta focus on relaxing my back and letting my tibilais anterior do the work.

B1 Pullups
2x3 16.5
1x2 18.7
1x1 22
1x2 18.7
1x3 16.5

Just trying this scheme, I've never had much sucess with trying to increase reps in pullups, but I've had sucess doing low reps and increasing weight. And since I don't have a particular goal to reach a high ammount of pullups, why should I do something that clearly isen't working for me? I might move to doing all tripples later, I might also add a finisher set after the last one where I do chins for reps just to get some volume (maybe even pulldows to get reps up to 8-12 just for volume)

B2 Push press
2x3 127.6
1x2 144.1
1x1 155.1
1x2 144.1
1x3 127.6

My weakness here is triceps (no kiddin') my leg drive busts it to lockout, but there it somtimes stops for a sec before I can squeeze out the last coupple of inches

C1 Triceps cable pushdown
1x5 53.9
1x5 58.3
3x5 61.6

C2 Plate Pinch
3x20 44

D1 rotator cuff thingy
A DB Cuban press 3x8 8.8, 8.8, 6.6
B L lat raise with ext rot. 1x8 8.8 (done right after last set of cubans)
C1 Lying 45 degree abduction 2x10 4.4, 4.4
C2 Low pully ext rot 2x10 5.5, 5.5

As you can see, I'm weak as hell when it comes to this stuff, and I've never had any progress with it either. I think it's really an endurance issue, doing 2-3 less reps and I could probobly do way more weight :confused:

PWO: The usual

Side note: Gollum came into the gym and took a quick set of deadlifts during my rest.
 
Wendsday 19.09.2007
day 5
A1 Deadlift
2x3 275
1x2 291.5
1x1 324.5
1x2 291.5
1x3 275

This was really easy, I think I was in good shape today.

A2 Dorsiflexion in leg press
3x12 88

I'm reducing weight here because somehow my lower back is doing some of the work with heavier weight. I gotta focus on relaxing my back and letting my tibilais anterior do the work.

B1 Pullups
2x3 16.5
1x2 18.7
1x1 22
1x2 18.7
1x3 16.5

Just trying this scheme, I've never had much sucess with trying to increase reps in pullups, but I've had sucess doing low reps and increasing weight. And since I don't have a particular goal to reach a high ammount of pullups, why should I do something that clearly isen't working for me? I might move to doing all tripples later, I might also add a finisher set after the last one where I do chins for reps just to get some volume (maybe even pulldows to get reps up to 8-12 just for volume)

B2 Push press
2x3 127.6
1x2 144.1
1x1 155.1
1x2 144.1
1x3 127.6

My weakness here is triceps (no kiddin') my leg drive busts it to lockout, but there it somtimes stops for a sec before I can squeeze out the last coupple of inches

C1 Triceps cable pushdown
1x5 53.9
1x5 58.3
3x5 61.6

C2 Plate Pinch
3x20 44

D1 rotator cuff thingy
A DB Cuban press 3x8 8.8, 8.8, 6.6
B L lat raise with ext rot. 1x8 8.8 (done right after last set of cubans)
C1 Lying 45 degree abduction 2x10 4.4
C2 Low pully ext rot 2x10 5.5

As you can see, I'm weak as hell when it comes to this stuff, and I've never had any progress with it either. I think it's really an endurance issue, doing 2-3 less reps and I could probobly do way more weight :confused:

Here's where I got the program from:
A) Barbell Cuban Press (also known as the muscle snatch):

Sets: 3

Reps: 6-8

Tempo: 4020

Rest Interval: 60 seconds, during which you should stretch the pecs, lats, and anterior deltoids.


B) L-Lateral Raise

Sets: 1

Reps: 8-10

Tempo: 3020

Note: This exercise should be performed immediately after the last set of Cuban presses only. Rest 60 seconds after the set and then proceed to C1.


C1) Side Lying Dumbbell Abduction to 45°

Sets: 2

Reps: 10-12

Tempo: 3022

Note: Start with your non-dominant arm. Without resting, proceed immediately to C2 with the same arm.


C2) Low Pulley External Rotation

Sets: 2

Reps: 10-12

Tempo: 3022

Note: Without resting, return to C1 and repeat superset with the other arm.
TESTOSTERONE NATION - Cracking the Rotator Cuff Conundrum
Click to expand...

PWO: The usual

Side note: Gollum came into the gym and took a quick set of deadlifts during my rest.
 
Hey Karky,

You say PWO, 'the usual'. What exactly is the usual for you? Just curious.
 
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