Squats, pulls, and curls

Is it ok to go up on your toes in a push press? What do you guys do?
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Yup. That is how it works. The push press is a good triple extension exercise.

Anyone think it's a good idea to do shrugs here too like this? Or could it be a bit much?
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I would add the shrugs to your B exercises. I have not really figured out the A, B, C thing everyone does. Is that some sort of superset? That is the impression I am under.

Train Hard

"G"
 
yeah. the way I do it
A1 then A2 then A1 then A2 again.. and so on until the desiered number of sets are done.
the A2.5 thing was because I first did A1 -A2 but I only did 3 sets of A1 so after that I used shrugs instead

would you recommend putting shrugs into my row-bench superset making it a triset of bench-row-shrug?
 
Saturday 06.10.2007
Day 3
Done at the gym in my home town

A1 Power shrugs
7x3 253

B1 DB Shrugs
1x10 71.5
1x10 77
1x10 71.5

C1 Bench press
This was randomly done, did 3 sets, 2 sets of DB 1 set of BB

C2 bent over BB Row
1x6 132
1x7 132
1x6 132

I used a more narrow grip now than my wide grip rows, but weird thing is, I think using a wide grip is easier. With a narrow grip like this it's very hard to get the bar all the way to touch my stomach

D1 Arm thingy
A1 Chinup 9, 4: BW
A2 DB curls 8,5: 19.8

A3 Dips 10,7: BW
A4 Lying triceps extension 8,4: 19.8

E1 Good Mornings
3x8 159.5

PWO: The usual

I'm home now for 10 days, so it's a different gym, different pullup bar and dip station. I still think my arm thingy is a bit "unstable"; sometimes I can do alot of curls and extensions, sometimes not. The dips is the only thing that is really improving steadily. But I think it really depends a bit on the workout, since this is at the end, sometimes my bis and tris may be more fatigued than and sometimes not..
 
looks fun, man! good work!
what ever happened to your hip flexor though? why cant you full squat?

i like the "arm thingy" chips&dips ftw (chins&dips)
 
anterior femoral glide. My glutes don't activate properly, and hams are overactive, so the femur slides forward in the hip socket during hip flexion, causing pain in front of the hip, so it's not really the hip flexor hurting as a muscle. I just say that because that's where you feel the pain.

If you look at the anatomy, the hamstrings don't have any control over the femur, it's attachments are all below the knee, that's why the glutes HAVE to work to control the femur, and when they don't this happenes.
It's getting better though, but every time I squat it flares up again.
 
I did stop squatting, then I started doing quarter squats, they don't hurt at all, and they don't seem to aggrivate. I just do them to get some attention to my quads.
 
I do glute activation on my warmup, at home, stuff like that, I just don't write it. Or did you have anything particular in mind?
If you have anything in mind, please, do share :D
 
Monday 08.10.2007
Day 5

A1 Deadlifts
2x3 297
1x2 313.5
1x1 352
1x2 313.5
1x3 297

Finally 160kg (352) it took a long time, but now that I did it, it was actually kinda easy. It diden't go up very slow at all, I could probobly have put on a bit more.

B1 Pullups
2x3 20.35
1x2 21.45
1x1 26.95
1x2 20.35(somehow I managed to forget that I was suppose to use 21.45 here)
1x3 20.35

B2 Push press
2x3 143
1x2 159.5
1x1 170.5
1x2 159.5
1x3 143

Really focused on getting good leg drive up on my toes. All reps went pretty smooth and fast.

C1 Arm thingy
A1 Chinup 9, 5: BW
A2 DB curls 9,7: 19.8

A3 Dips 9,6: BW
A4 Lying triceps extension 10,6: 19.8

D1 RC thingy
A DB cuban press 8, 7, 6 : 8.8
B L lat w ext rot 10 : 6.6 (this really KILLS me, done right after the cuban press)
C1 side lying 45 degree abduction 10, 10 : 4.4
C2 lying DB external rotation 10, 10 : 4.4

PWO: The usual
 
to be honest, supine bridges and one legged supine bridges. It's really the only thing I know that's very glute specific. And I focus on squeezing my glutes on all DLs GMs and stuff like that offcource. I do lunges as part of my dynamic warmup too, that's kinda gluteish.
 
Work some BW single leg stuff into your warm-up. Lunges are good, SL RDL, skips, anything that will include hip extension.

Also when doing exercises that are supposed to use the glutes, make sure that you are using your glutes. This is very important.

"when doing any exercise use the muscles that you want to use for the lift."

I used to think that this sounded crazy, but it is true. You can do a back extension that uses back, one that uses hamstrings, one that uses glutes. It looks exactly the same. But you can use other muscles.

The same is true for lunges, a lot of people are "quad lungers" simply because they do not activate their glutes. This is something that needs to be focused on.

I would also start with BW squats and focus on using glutes, play with your stance, depth, foot position. All of these things will make a difference.

Then, over time, work back up on the weight. (over time does not mean a week) :11doh:

You may be able to solve the hip flexor thing from there.

I would spend time every day stretching your hip flexors as well. Lots of the time it is just that they are tight compared to their counterpart (the glutes) which can cause some problems.
 
yeah I do lunges, one SL RDL, lots of stuff like that in my warmup (just started doing this dynamic warmup thing with lots of ****) and I always focus on squeezing the glutes. I'll see if stretching the hip flexors still aggrivate the problem, it did before.
thanks for the help
 
I always focus on squeezing the glutes.
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Not squeezing, "using" the glutes. You should feel them throughout the range of motion. :D

Not to beat a dead horse or anything. I am just making sure we are on the same page as far as "using" the glutes goes.
 
not sure I see the difference? when you squeeze the glutes, you feel them working.. like do you in pretty much all lower body lifts to make sure the power comes through your hips (like in finishing the deadlift with the hips locking out instead of using the lower back)
 
Wendsday 10.10.2007

A1 Power Clean
8x3 194.7

These felt good. I diden't do any quarter squats today so I think that could have something to do with it. Instead of quarter squats I think I'm gonna find somewhere to put inn some regular squats. I'll start low and work my way back into it again.

B1 Bench Press
2x3 165
1x2 183.04
1x1 198
1x2 183.04
1x3 165
1x10 132
The doubbles were very heavy, alot tougher than the single.

B2 Cable Row
1x10 145.2
1x9 147.4
1x8 147.4
1x7 147.4

B2.5 DB Shrugs
3x12 77

I did these as B2 after the cable rows were done.

C Arm thingy
A1 Chinup 8, 3: BW
A2 DB curls 9,7: 19.8

A3 Dips 10,6: BW
A4 Lying triceps extension 9,6: 19.8

I had an insane pump after this, my bis actually had a peak when I flexed them in front of the mirror :D Don't worry, I locked the door, could you imagine what the people at my fitness center would do to me if they saw me FLEXING?!?! :eek:

I'm not seeing much progress strenght wise on the arms, but I haven't measured or looked at the size. I don't know if I should feel down for not gaining alot strenght wise since these are done at the end of the workout and my tris and bis are usually a bit zapped from all the other work.
I guess this is more something to just cause alot of damage to the fibers so they grow. Opinions anyone?

PWO: The usual
 
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Friday 12.10.2007
day 3

A1 Power Shrugs
7x3 258.5

these are done with 60 sec rest, which brings down the weight a bit from what I could do with 120.

B1 DB Shrugs
3x12 77

C1 Bench Press
1x5 154
2x5 159.5

C2 Wide bent row
1x5 139.7
2x5 143

D1 Good Mornings
3x8 161.7

E Arm thingy
A1 Chinup 9, 6: BW
A2 DB curls 10,6: 19.8

A3 Dips 10,6: BW
A4 Lying triceps extension 9,6: 19.8

PWO: The usual
 
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