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EDC's 70s Big LP log
Started 70s Big a few months ago. Starting an online log for an archive for my notebook log.
Current stats:
32yo Male
5' 7.5"
195 lbs (started program at 170lbs)
Current Goals: 2xBW squat, 2xBW deadlift, 1xBW BP, 1xBW Press. Maintain conditioning to keep AF PT score in mid range until finished with LP
Last edited by EDC; 10-27-2011 at 12:23 PM.
Reason: Didn't catch that I made myeslf NBA tall. Fixed hight to my actual short hieght.
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Monday 10 Oct 11: Getting over a sinus infection. Suck.
Warmup: 5 min C2 rower
SQ: 45x1x5
135x1x5
185x1x3
225x1x2
240x1x1
WS: 255x3x5
Press: 45x1x5
95x1x3
105x1x2
WS: 120x1x4 (Still weak from cold I guess or lack of mental focus. Last press workout was 120x3x5,5,4)
Deload to 105x2x5
PC: 45x1x3
65x1x3
95x1x2
WS: 115x5x3 (working way back up due to form issues)
Squats felt like I had a lot more. Presses not so much. PCs much better today.
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Tuesday 11 Oct 11
Conditioning day
Warmup: 5 Min C2 rower
Chins: BWx3x4,4,3
Sprints: 10x100m
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Thur 13 Oct
Usually this is a lift day and Fri is conditioning. However, work prevented me from having time to lift. My work qualified as conditiong though. So, this week they are switched.
Fri 14 Oct
SQ: 45x2x5
135x1x3
225x1x2
245x1x1
WS: 260x3x5
BP: 45x1x5
95x1x3
135x1x2
WS: 150x3x5
DL: 45x1x5
135x1x3
225x1x2
WS: 245X1X5
Trend all day today was first set easy, second set I got a *little* sloppy and it became a grind to get all 5, third set I tightened up and it felt decent again.
Bicep Tendonitis is getting better, but still bothering me. Taking a few extra minutes between sets on squat and bp seems to help.
Watched some youtube videos of the excercises again last night adn reread the appropriate chapters in SS. Corrected some minor form errors in each of the excercises. All in all I think that was the key to feeling like the work sets went pretty well.
Can't wait until next week.
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Are you sure your squats are deep enough? The only reason I ask is because your squat numbers seem high relative to your height, weight, and other lifts. If so, then disregard.
Good luck with your training!
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I'm pretty sure they are deep enough. I deloaded before (@around 245 before I started the online log) becasue they were a touch high. I really focused on keeping them low enough as a increased back up to where you see them now.
I think the messed up numbers are more a function of my poor form on press and bench. I was not using my hips appropriately on the press and my BP was nowhere near tight enough. I fixed my form issues on the BP. We'll see about the Press next week.
I think it should work itself out since my BP felt really good this time, so I should have no trouble adding wieght next week.
If I run into trouble I'll be sure and ask around. I've lurked here a while so I know there are some people with who are qucik with good advice.
I appriciate the observation snyderman.
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Monday 11 Oct
One of those days...
Warmup: 5 min C2 Rower.
SQ: 45x1x5
135x1x5
225x1x3
245x1x1
WS: 265x2x5 Good depth for 1st 2 sets, except for 3rd rep 2nd set (a little high), fixed for other reps.
Third set: Bicep tendonitis flare up SUPER painful and I only got 2 half squats so I won't be counting that at all. The bar was slipping back out of postion (it is a shitty one with no center knurl). I think I was trying to comensate to hold the weight in place with my arms, but by the last set the pain was bad enough it wasn't working. I'll try 265 next session.
I had problems with my hand position before because I was taking the on my wrists. I fixed that by rotating the elbows up and widened my grip a little more. Since I've done that the bicep pain has started. I do notice that the pain on squats is worse on monday when I work out at the squadron gym vs, the base gym. Squdaron gym advantage is the lack of people, but it has the shitty bars mentioned earlier and a stand that is too narrow. I think this is aggravating my BT. On Thur I work out in the base gym so I have a spotter for bench. This has the better bars and a wider rack. I'm going to stop using the squadron gym and see if that helps my hand plpacement issues.
I will also keep up the chins.
Press: 45x1x5
95x1x3
105x1x2
115x1x1
WS: 120x3x4,3,2 FU press!
BT pain was pretty bad here too and kept my grip on my left hand pretty week. However I'm not sure that was why I sucked so bad. Next time: deload to 110, then 115 and micro load to 120.
PC: 45x1x3
95x1x3
110x1x2
WS: 120x5x3
My setup and pull is much better. I'm not looping the bar out and catching it with my arms anymore. I still need to work on the catch with elbows higher. Not super great, but these were the highlight of an otherwise frustrating workout.
I'll keep lugging away and see if I can't figure out the BT issue.
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Tuesday 18 Oct
Conditioning day
Warmup: 400m jog
Chins: BWx4x2
Sprints: 6x200m
DB Bicep Curls: 30x1x10
DB Hammer Curls: 30x1x10
Tendonitis crushed my chins today. Added some light curls to see if I can work on strngthening the tendon. I'll try this for a few weeks adding a little weight as a go and see what happens.
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Catching up on the log...
Thrusday 20 Oct
Excercises out of order waiting fo the squat rack.
Warmup: 5 min bike
BP: 45x1x5
95x1x3
135x1x2
145x1x1
WS:155x3x5
SQ: 45x1x5
135X1X3
225x1x2
245x1x1
265x3x5 (way to many of these were very high).
DL: 45X1X5
135x1x3
225x1x2
245x1x1
255x1x5
After watching Rip's video I realized I am placing the bar too low on squats. This was causing the slipping and the BT flare ups. I worked on the proper placement and got that figured out. However, my BT was still not healed up from earlier in the week. Also I coudl not jsut make myself get proper depth on my squat worksets. I'm sure it was a mental disciplene issue, but I will deload next week to make tighten up the form.
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Monday 24 Oct
Warmup: 5 Min bike
SQ: 45x1x5
135x1x5
225x1x3
WS:245x3x5
Depth was good. Bar placement was good. First time in a while where squats didn't make my BT hurt. All-in-all I felt good about these. I will bump to 255 on Thursday.
Press: 45x1x5
65x1x3
85x1x2
105x1x1
WS: 110x3x5
On a deload from last time. Will bump to 115 next time and then microload to 120.
PC: 45x1x3
95x1x2
105x1x1
115x1x1
WS:125x5x3
These felt really good. The catch is getting better. Also this is the first time I didn't cause my BT to scream at me on at least 3 or 4 pulls.
At the end of this work out my left elbow only had a mild ache. This is the best my tendonitis has felt in weeks. A few more weeks of this and maybe it will go away completely. Rip's video was exactly what I needed.
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