Squats, pulls, and curls
- Thread starter Karky
- Start date
no 1x2:30 min of 88 lbs leg press
1 set of leg pressing 88lbs for 2 min and 30 seconds. I'm trying a new thingI don't expect it to work, but it's fun and it's only 2:30 min of the workout.
Pssssh leg presses are easy...i dare ya to try that with squats.
95lbs + 45 second back squats = Intense burn.
no 1x2:30 min of 88 lbs leg press
1 set of leg pressing 88lbs for 2 min and 30 seconds. I'm trying a new thing
So you mean like a static lift, where you hold the weight there for 2:30, or do you mean just pressing that weight over and over again for 2:30?
I'm assuming the latter, because I think that's what you guys were talking about earlier, but still the way you explained it confuses me.
Pressing the weight over and over..it's something i read on T-nation
But the real T-nation goes like
135lbs squat continously for 9mins
leg press for a certain amount of time
then another leg exercise i forgot.
I overestimated myself..managed to last 45 seconds(around 35reps) with backsquats with 95lbs, and then then around 35seconds( around 23 reps ) with front squats..
yeah it's pressing for 2:30. I use leg press because I can't squat like that 2 times a week. It's very easy to add a coupple minutes of leg press at the end of a workout, whereas squats will take longer to recover from. Besides, I think my lower back could have fatigued before my legs.
Saturday 02.02.2008
Work day
A1 PL Back squat
1x15 176
1x12 187
1x15 176
Last time I did 2 sets of 176 at 12 reps
I videoed my last squat set:
It looks like my upper back is a bit bent, so I need to work on that. and If I pull my elbows straight down (like you're supposed to do) the bar will fall off, so I might need to work on my bar placement.
B1 DB standing military press
3x12 35.2
Work day
A1 PL Back squat
1x15 176
1x12 187
1x15 176
Last time I did 2 sets of 176 at 12 reps
I videoed my last squat set:
It looks like my upper back is a bit bent, so I need to work on that. and If I pull my elbows straight down (like you're supposed to do) the bar will fall off, so I might need to work on my bar placement.
B1 DB standing military press
3x12 35.2
Saturday 02.02.2008
Work day
A1 PL Back squat
1x15 176
1x12 187
1x15 176
Last time I did 2 sets of 176 at 12 reps
I videoed my last squat set:
It looks like my upper back is a bit bent, so I need to work on that. and If I pull my elbows straight down (like you're supposed to do) the bar will fall off, so I might need to work on my bar placement.
B1 DB standing military press
3x12 35.2
B2 elbows flared cable row
3x12 154
C1 Straight leg DL
2x12 176
1x12 198
First time ever doing these. Sure felt it in my hams since the legs were straight. Could probably have used a bit more weight, but didn't want to risk anything since I've never done it before and my legs aren't used to working like this being straight.
C2 Cable pushdown angled bar
2x12 66
1x10 66
D1 False grip rev. curl
3x12 17.6
D2 Cable side bends
1x12 69.3
2x12 77
D3 bent over rear delt fly w. head support
1x10 13.2
2x12 13.2
PWO: The usual
Work day
A1 PL Back squat
1x15 176
1x12 187
1x15 176
Last time I did 2 sets of 176 at 12 reps
I videoed my last squat set:
It looks like my upper back is a bit bent, so I need to work on that. and If I pull my elbows straight down (like you're supposed to do) the bar will fall off, so I might need to work on my bar placement.
B1 DB standing military press
3x12 35.2
B2 elbows flared cable row
3x12 154
C1 Straight leg DL
2x12 176
1x12 198
First time ever doing these. Sure felt it in my hams since the legs were straight. Could probably have used a bit more weight, but didn't want to risk anything since I've never done it before and my legs aren't used to working like this being straight.
C2 Cable pushdown angled bar
2x12 66
1x10 66
D1 False grip rev. curl
3x12 17.6
D2 Cable side bends
1x12 69.3
2x12 77
D3 bent over rear delt fly w. head support
1x10 13.2
2x12 13.2
PWO: The usual
Well this was saturday, not a lot of people today. lol, I don't like it at all; not enough hardcore people there.
2 squat racks, 2 benches, 1 DL platform, 4 pulldowns, 3 cable rows, a bunch of adjustable cable attachments.
and a ****load of machines. they should really throw out some machines and put in an extra squat rack and Dl platform.. and a bench too actually, since those are very popular.
It's a university gym, it's very cheap for people who attend the university, thus there's a lot of members.
2 squat racks, 2 benches, 1 DL platform, 4 pulldowns, 3 cable rows, a bunch of adjustable cable attachments.
and a ****load of machines. they should really throw out some machines and put in an extra squat rack and Dl platform.. and a bench too actually, since those are very popular.
It's a university gym, it's very cheap for people who attend the university, thus there's a lot of members.
Heading in for a strenght day today. I'm gonna try heavy squatting for the first time since the injury occured. I'm hoping to get 120kg, however, I'm not sure I'll go up to singles, might stay at tripples. One concern is that my hamstrings are really sore from SLDLs last training. they were a new exercise (never done them before) and I really stretched my hams before coming back up. Hopefully it won't interfere much with my squatting, but there won't be any hip dominant assistance moves today, that's for sure!
Monday 04.02.08
Strenght day
A1 Back squats PL
4x3 220
last set was belted, which felt easier. Only bad thing was that something on the belt dug into my stomach when I got low which really hurt, so I'll use a different belt next time.
I quit the tripples early because my hip hurt, not a whole lot though and I can't feel it anymore now (just got home). I think I'm gonna wait a bit more before starting to do heavy back squats again. Either that, or I'll throw in a few sets of heavy weight on my strenght days after deadlifting to ease into it. I might have to just start slow as I did with high rep squatting, as low rep and high rep squatting = two different animals
B1 PL Bench
Done with a pause at the chest
1x3 176
7x3 187
Video:
Technique: Found out what I actually do to engange the back more in stabilizing. I puff the chest out (not just retract shoulderblades, but actually puff the chest out) flex the lats and sort of pull the bar down with my back (not literaly, since that would make it go down out of control, but I sort of lower with controlling it with my pressing muscles, and at the same time pulling a bit with my back) this made it a lot easier to use the lats to stabilize the bar out of the hole.
Progress: Not a whole lot of progress I'm afraid. In one month only up 2.5kg (about 5lbs). A lot of variety seems to do the trick for deadlifting, since I there have about 7.5kg increases month to month, but pushing seems to be falling behind. I'm not expecting as much as 7.5 on bench press, since it's a smaller exercise, but getting 5kg more on the bar per month would be great.
Maybe I need less variety? Coming back to the same exercises every 2 weeks maybe and varying the help exercises. something like this:
Bench press
Close grip bench
bench press
PL bench press
Bench press
incline bench press
Bench press
etc.
catch my drift? bench will repeat itself every two weeks, the exercise on the weeks in between will change. Don't know if it's a good idea though, would love some input.
C1 Flared elbow BB bent row
1x10 110
1x12 110
2x08 121
C2 single arm Rev grip cable pushdown
3x8 27.5
D1 Leg press
1x2:50min @88lbs
Can you say lactic acid?
E1 Knee ab wheel rollout
1x8 BW
2x4 BW
1x3 BW
Dunno how the hell I got 8 the first time, but I did get it ...
I actually found an ab wheel in this god forsaken gym!
E2 Cable bench rev false curl
3x12 47.3
E3 DB Cuban press
1x06 15.4
3x10 13.2
PWO: The usual
After my workout I did some contrasts shower/sauna. Some time in the sauna - some time in a cold shower - back to sauna, etc. It actually feels really good to heat up after being cooled down and visa versa!
Strenght day
A1 Back squats PL
4x3 220
last set was belted, which felt easier. Only bad thing was that something on the belt dug into my stomach when I got low which really hurt, so I'll use a different belt next time.
I quit the tripples early because my hip hurt, not a whole lot though and I can't feel it anymore now (just got home). I think I'm gonna wait a bit more before starting to do heavy back squats again. Either that, or I'll throw in a few sets of heavy weight on my strenght days after deadlifting to ease into it. I might have to just start slow as I did with high rep squatting, as low rep and high rep squatting = two different animals
B1 PL Bench
Done with a pause at the chest
1x3 176
7x3 187
Video:
Technique: Found out what I actually do to engange the back more in stabilizing. I puff the chest out (not just retract shoulderblades, but actually puff the chest out) flex the lats and sort of pull the bar down with my back (not literaly, since that would make it go down out of control, but I sort of lower with controlling it with my pressing muscles, and at the same time pulling a bit with my back) this made it a lot easier to use the lats to stabilize the bar out of the hole.
Progress: Not a whole lot of progress I'm afraid. In one month only up 2.5kg (about 5lbs). A lot of variety seems to do the trick for deadlifting, since I there have about 7.5kg increases month to month, but pushing seems to be falling behind. I'm not expecting as much as 7.5 on bench press, since it's a smaller exercise, but getting 5kg more on the bar per month would be great.
Maybe I need less variety? Coming back to the same exercises every 2 weeks maybe and varying the help exercises. something like this:
Bench press
Close grip bench
bench press
PL bench press
Bench press
incline bench press
Bench press
etc.
catch my drift? bench will repeat itself every two weeks, the exercise on the weeks in between will change. Don't know if it's a good idea though, would love some input.
C1 Flared elbow BB bent row
1x10 110
1x12 110
2x08 121
C2 single arm Rev grip cable pushdown
3x8 27.5
D1 Leg press
1x2:50min @88lbs
Can you say lactic acid?
E1 Knee ab wheel rollout
1x8 BW
2x4 BW
1x3 BW
Dunno how the hell I got 8 the first time, but I did get it ...
I actually found an ab wheel in this god forsaken gym!
E2 Cable bench rev false curl
3x12 47.3
E3 DB Cuban press
1x06 15.4
3x10 13.2
PWO: The usual
After my workout I did some contrasts shower/sauna. Some time in the sauna - some time in a cold shower - back to sauna, etc. It actually feels really good to heat up after being cooled down and visa versa!
Last edited:
Isnt it lactic acid?