That Vegetarian Guy's Log

[Kregna]

Light Squats
90kg / 198lbs: 5, 5

Bench press
87.5kg / 193lbs: 5, 5, 5
I found pausing at the top for literally 1 or 2 seconds between the later reps really helped. This aggravated my elbow pain from squatting (I guess I took the weight in the hands at some point)

I did some curls and some weird reverse curl thing with like 10kg on the cable machine for fun and because I'd heard it can help with elbow injuries. Both helped temporarily.

[Mr_Rogers]

All reps but some more than others. I agree, I just don't know what to try. Go down to 3s? But my back unlocks on the first rep, so I wouldn't have thought it'd help. In my TM ebook it's suggested to do more sets at a lower weight when the back starts to round, I'm just worried it will take ages to get back up and it might not have fixed it...

If your back is rounding on rep 1 I don't think reducing the reps in a set will make much of a difference :-/

Have you tried using a belt (I can't remember)?

KSC might have some ideas on how to program something in to help with the issue. I'm not all that familiar with RDLs and SLDs so I can't comment on the effectiveness other than Rachel had me do snatch grip RDLs and everything (glutes, hamstrings, lats, etc) was on fire.

[Kregna]

If your back is rounding on rep 1 I don't think reducing the reps in a set will make much of a difference :-/

Have you tried using a belt (I can't remember)?

KSC might have some ideas on how to program something in to help with the issue. I'm not all that familiar with RDLs and SLDs so I can't comment on the effectiveness other than Rachel had me do snatch grip RDLs and everything (glutes, hamstrings, lats, etc) was on fire.

Yeah my thoughts also, Rogers.

I was up until when I de-loaded 2 months ago or whenever it was, just put one on for the first time since then. I'm not sure if it helped or not, my back is certainly not locked in extension.

Good idea, I was thinking of doing that (asking KSC). I've seen him comment on others' DL back rounding before, referring one guy to mark because he thought it was a technique problem but I'm fairly certain this is a strength problem as it gets worse with heavier weights. I know he's also a fan of the old SLDLs

[Kregna]

Squats
140kg / 308lbs: 5
Phucking hard. Form felt shit but when I looked at the video I thought it was alright. Certainly not as bad as when I did this weight for 3x5 on the linear progression, with some badass good morning-ing.

Press
60kg / 132lbs: 5, 5, 5
who is y0 daddeh? I'm y0 daddeh! I wasn't expecting to get these at all. Obviously the last rep of each set was grindy as hell but heck, son, I got 1 plate on the press for sets/reps! I used the thinner barbell (gym has 3 olympic bars: 1 bent, 1 thick, 1 thinner) for these presses. I always try and get the thin bar when I'm pressing or benching now. Is it a coincidence my last failed sets have been with a thick bar? I don't think so

Dead liftss
155kg / 342lbs: 5
Back became unlocked but no back pain (sometimes there's a couple of twinges) and bar was against legs the whole way up, feeling pretttty sexy. Used a belt for the first time in a while.

Chin upz
5kg / 11lbs: 5
Took slowjoe's suggestion and did 1x5. Did like 3 bw for a warm up then moved onto +5kg, total weight (if it's legit to measure weighted exercise strength this way) was 102kg/225lbs
I didn't touch my sternum on reps but I did start each from a dead hang and obviously get my chin over the bar.

[Mr_Rogers]

I do think you're on to something with SDLs and possibly RDLs, I know they fry my back when I do them. I guess I'll find out how to deadlift properly in a couple of weeks haha

Great work on the press!

[Kregna]

Thanks man


I hope so, I have no problem holding my back on RDLs so I don't know how much they're helping, especially at 3x10-12. I guess this is, as you said, something to take up wtih KSC.

What's happening in a couple of weeks RE you learning to deadlift? I've been lazy and haven't been following logs recently

[Mr_Rogers]

I hope so, I have no problem holding my back on RDLs so I don't know how much they're helping, especially at 3x10-12. I guess this is, as you said, something to take up wtih KSC.

I wonder if going heavier for fewer reps would allow you to increase the weight a bit more and build up a bit more strength. I did sets of five when I did RDLs.

What's happening in a couple of weeks RE you learning to deadlift? I've been lazy and haven't been following logs recently

I haven't done an actual deadlift in a month or two, but I'm going to a Starting Strength seminar at the end of July. I'm also starting to train with two local weightlifters this weekend. One guy is new like me and the other guy competes nationally. The guy that competes rights programs for up to a year at a time so he's got some ideas, I have no idea what they are so he may actually program deadlifts. I'll be the first to admit that I have weaknesses that need to be addressed so I hope he recognizes that as well. He's pumped about getting new lifters too, he's already talking about going to competitions lol

[slowjoe]

Thanks man


I hope so, I have no problem holding my back on RDLs so I don't know how much they're helping, especially at 3x10-12. I guess this is, as you said, something to take up wtih KSC.

What's happening in a couple of weeks RE you learning to deadlift? I've been lazy and haven't been following logs recently

RDL at 1/2 x DL work set weight isn't really a valid test though, is it?

Rip has a video on RDLs. Obviously, I don't recall the fine detail, but I think he recommends sets of 5 at >80% of deadlift weights. Might be worth a look.

[Kregna]

RDL at 1/2 x DL work set weight isn't really a valid test though, is it?

Rip has a video on RDLs. Obviously, I don't recall the fine detail, but I think he recommends sets of 5 at >80% of deadlift weights. Might be worth a look.

Thanks a lot for suggesting I look at the video. I looked at it a month or two ago before I started but had forgotten a few things: 1. how slow the descent was, 2. the focus is the lower back being in extension and 3. done for sets of 5, 8 or 10 as said in the video.

The reason I was doing it for 3x8-12 was I remember reading a post by Mark about how RDLs done for 3x8-12 would be a worth substitute for GHRs if they can't be done. You think 3x5 or 3x5-8 would be better?

[Kregna]

Squats
115kg / 254lbs: 5, 5, 5, 5 5

Bench
88.5kg / 195lbs: 5, 4
80kg / 176lbs: 5
First set I couldn't get the 5th rep up so my friend assisted. I just wanted to him to help me rack it but I guess he wanted me to work for it lol. Tried 1 more set, then did 1x5 at 80kg

RDLs
80kg / 176lbs: 5, 5, 5
Still 2 minute break between sets. Not bad.

Chin ups
6, 5, 5
3-4 minute breaks. Was going to take 5 minute breaks and maybe go to failure but I didn't have time.