Baxmans Trip
- Thread starter BAX67
- Start date
9-24-08
Week 5 Workout 2 Deload
For warmup tried some overhead squats, but with no luck. Can't get down..lack of flexibility and they feel awkward as heck. Gonna keep at them. Then did 4 sets of hang snatches without going down into a full squat basically just pulling and putting the bar overhead. Form was at best questionable....so hang snatch pull warmup 1x5x45,55,65,85. Shoulder felt good.
Squats 0 None today, nice for a change
Deads 3x3x345 Felt heavier than last week
OHP 3x3x137
Chins 1x8,6and5xBW(185)+25 Managed one more rep
Posted a couple of pics over in the HST section.
Week 5 Workout 2 Deload
For warmup tried some overhead squats, but with no luck. Can't get down..lack of flexibility and they feel awkward as heck. Gonna keep at them. Then did 4 sets of hang snatches without going down into a full squat basically just pulling and putting the bar overhead. Form was at best questionable....so hang snatch pull warmup 1x5x45,55,65,85. Shoulder felt good.
Squats 0 None today, nice for a change
Deads 3x3x345 Felt heavier than last week
OHP 3x3x137
Chins 1x8,6and5xBW(185)+25 Managed one more rep
Posted a couple of pics over in the HST section.
9-29-08 WEEK 6 5x5 Start to Crank It Up
Squats 3x3x225
Bench 1x3x180,200,225
Hang Cleans 1x3x120,135,155 **See Notes
Good Morns 2x8x135
**My form has really turned to crap. Rack is ending up on the top of my sternum. I reread some Starting Strength and I may be putting to much arm into it. Also read up on squats again and I believe I found what's been happening with my squats... lack of hip drive. I had my son put his hand on my lower back and practiced lifting butt to the ceiling. What a huge difference in my squats today.
10-2-08
Deads 3x3x355
OHP 3x3x141 Went up good
10-4-08
Squats 1x3x195,220,245 With the hip drive 245 was no problem
Bench 3x3x210 Heavy
Cleans 3x3x145 form crap
curls 1x8,6,6x85
skulls 1x8,8,6x95
Squats 3x3x225
Bench 1x3x180,200,225
Hang Cleans 1x3x120,135,155 **See Notes
Good Morns 2x8x135
**My form has really turned to crap. Rack is ending up on the top of my sternum. I reread some Starting Strength and I may be putting to much arm into it. Also read up on squats again and I believe I found what's been happening with my squats... lack of hip drive. I had my son put his hand on my lower back and practiced lifting butt to the ceiling. What a huge difference in my squats today.
10-2-08
Deads 3x3x355
OHP 3x3x141 Went up good
10-4-08
Squats 1x3x195,220,245 With the hip drive 245 was no problem
Bench 3x3x210 Heavy
Cleans 3x3x145 form crap
curls 1x8,6,6x85
skulls 1x8,8,6x95
TunnelRat
Active Member
<div>
(BAX67 @ Oct. 04 2008,7:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Also read up on squats again and I believe I found what's been happening with my squats... lack of hip drive. I had my son put his hand on my lower back and practiced lifting butt to the ceiling. What a huge difference in my squats today.</div>
Okay, I think I watched Rip's video about hip drive, but I confess that I don't get it. What is hip drive? How is it done? and How can I learn to do it...?
Is there a better video someplace, or maybe an article that explains it?
(BAX67 @ Oct. 04 2008,7:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Also read up on squats again and I believe I found what's been happening with my squats... lack of hip drive. I had my son put his hand on my lower back and practiced lifting butt to the ceiling. What a huge difference in my squats today.</div>
Okay, I think I watched Rip's video about hip drive, but I confess that I don't get it. What is hip drive? How is it done? and How can I learn to do it...?
Is there a better video someplace, or maybe an article that explains it?
<div>
(TunnelRat @ Oct. 04 2008,9:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(BAX67 @ Oct. 04 2008,7:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Also read up on squats again and I believe I found what's been happening with my squats... lack of hip drive. I had my son put his hand on my lower back and practiced lifting butt to the ceiling. What a huge difference in my squats today.</div>
Okay, I think I watched Rip's video about hip drive, but I confess that I don't get it. What is hip drive? How is it done? and How can I learn to do it...?
Is there a better video someplace, or maybe an article that explains it?</div>
TR, If you have Starting Strength it explains it on page 38, but here's the jist of it. Quoting Starting Strength, " Look carefully at figure 2-40. As you assume the bottom position, imagine a hand placed on your sacrum, right at the base of the spine, and imagine pushing this hand straight up in the air with your butt. This is a clear picture of the process of driving the hips up as can be drawn. If you have a training partner, get him to place his hand as in the picture and provide some resistance to your hip drive so the effect can be felt. There is only a subtle difference in appearance between good strong hip drive and a squat that lacks it, but you will be able to feel the power of this technique the first you do it correctly."
The bounce off the hamstrings and adductors is also important which he describes on page 40 and 41. I was really impressed with how much different the squat felt. The previous week 235 was feeling extremely heavy and I was doubting any more progression. Now I'm thinking I may get my old 5 rep max of 265 really soon.
(TunnelRat @ Oct. 04 2008,9:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(BAX67 @ Oct. 04 2008,7:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Also read up on squats again and I believe I found what's been happening with my squats... lack of hip drive. I had my son put his hand on my lower back and practiced lifting butt to the ceiling. What a huge difference in my squats today.</div>
Okay, I think I watched Rip's video about hip drive, but I confess that I don't get it. What is hip drive? How is it done? and How can I learn to do it...?
Is there a better video someplace, or maybe an article that explains it?</div>
TR, If you have Starting Strength it explains it on page 38, but here's the jist of it. Quoting Starting Strength, " Look carefully at figure 2-40. As you assume the bottom position, imagine a hand placed on your sacrum, right at the base of the spine, and imagine pushing this hand straight up in the air with your butt. This is a clear picture of the process of driving the hips up as can be drawn. If you have a training partner, get him to place his hand as in the picture and provide some resistance to your hip drive so the effect can be felt. There is only a subtle difference in appearance between good strong hip drive and a squat that lacks it, but you will be able to feel the power of this technique the first you do it correctly."
The bounce off the hamstrings and adductors is also important which he describes on page 40 and 41. I was really impressed with how much different the squat felt. The previous week 235 was feeling extremely heavy and I was doubting any more progression. Now I'm thinking I may get my old 5 rep max of 265 really soon.
10-12-08 End Week 7 5x5
Squats 1x3x200,225,250(Could have got 2 more) nice
Bench 3x3x215 3rd set felt the best
Hang Cleans 1x3x145 Form still sucks
Power Cleans 2x3x145 Much better form than from the hang position
BB Curls 3x8,7,7x85 Managed a couple more reps
Skulls 3x8x95 Increase to 100 next week
I think I'm lacking the explosivness to get good form on hang cleans. The power cleans going into a full squat was much better. Was able to get under the bar better and catch on the delts instead of the sternum. I'll finish up the program with p cleans.
Bodyweight holding at 185.
Squats 1x3x200,225,250(Could have got 2 more) nice
Bench 3x3x215 3rd set felt the best
Hang Cleans 1x3x145 Form still sucks
Power Cleans 2x3x145 Much better form than from the hang position
BB Curls 3x8,7,7x85 Managed a couple more reps
Skulls 3x8x95 Increase to 100 next week
I think I'm lacking the explosivness to get good form on hang cleans. The power cleans going into a full squat was much better. Was able to get under the bar better and catch on the delts instead of the sternum. I'll finish up the program with p cleans.
Bodyweight holding at 185.
11-02-08 Week 1 5x5
After 11 days off, back to the Advanced Version of the Starr/Pendlay Madcow 5x5. This should take me right up to the New Year and hopefully some new PR's. It's been awhile since I've hit any. I'm going to continue bulking even though I'm not happy with the extra fat I'm carrying. I got sloppy during my last cycle but gonna clean it up for this 9 weeks. I'll also add one more week to the Loading/ Volume phase. Also going to try to post my diet if time permits.
Squats 5x5x190
Bench 1x5x135,140,150,165,175
Cleans 1x5x95,105,110,115,125
Good Morns 2x6x140
Felt nice to lift again. Got a horrible cramp in my right quad and hammie on the last set of squats. Son of a b.... that hurt. Now it feels like a big charlie horse. Not a good way to start off.
After 11 days off, back to the Advanced Version of the Starr/Pendlay Madcow 5x5. This should take me right up to the New Year and hopefully some new PR's. It's been awhile since I've hit any. I'm going to continue bulking even though I'm not happy with the extra fat I'm carrying. I got sloppy during my last cycle but gonna clean it up for this 9 weeks. I'll also add one more week to the Loading/ Volume phase. Also going to try to post my diet if time permits.
Squats 5x5x190
Bench 1x5x135,140,150,165,175
Cleans 1x5x95,105,110,115,125
Good Morns 2x6x140
Felt nice to lift again. Got a horrible cramp in my right quad and hammie on the last set of squats. Son of a b.... that hurt. Now it feels like a big charlie horse. Not a good way to start off.
TunnelRat
Active Member
<div>
(BAX67 @ Nov. 02 2008,7:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm going to continue bulking even though I'm not happy with the extra fat I'm carrying.</div>
I can't afford to carry the extra fat I've accumulated over this last bulking cycle. I appreciate the new muscle -- my shoulders, arms, and chest are bigger than ever -- and the new PRs. However, the extra inch or so around my waist is aesthetically unpleasing. So I've decided to cut.
I've brought my calories down to 10 calories per gram of protein. I lost one pound last week. I hope to lose another this week.
(BAX67 @ Nov. 02 2008,7:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm going to continue bulking even though I'm not happy with the extra fat I'm carrying.</div>
I can't afford to carry the extra fat I've accumulated over this last bulking cycle. I appreciate the new muscle -- my shoulders, arms, and chest are bigger than ever -- and the new PRs. However, the extra inch or so around my waist is aesthetically unpleasing. So I've decided to cut.
I've brought my calories down to 10 calories per gram of protein. I lost one pound last week. I hope to lose another this week.
<div>
(TunnelRat @ Nov. 03 2008,11:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(BAX67 @ Nov. 02 2008,7:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm going to continue bulking even though I'm not happy with the extra fat I'm carrying.</div>
I can't afford to carry the extra fat I've accumulated over this last bulking cycle. I appreciate the new muscle -- my shoulders, arms, and chest are bigger than ever -- and the new PRs. However, the extra inch or so around my waist is aesthetically unpleasing. So I've decided to cut.
I've brought my calories down to 10 calories per gram of protein. I lost one pound last week. I hope to lose another this week.</div>
I hear you TR, after this 9 weeks I'm going to start my cut. I'm going to give Max Stim a whirl for that.
11-5-08
Had to take an extra day off because the DOMS in my legs was pretty intense.
Squats 5x5x170
Deads 5x5x275
Ohp 5x5x110
Ran out of time for chins.
(TunnelRat @ Nov. 03 2008,11:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(BAX67 @ Nov. 02 2008,7:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm going to continue bulking even though I'm not happy with the extra fat I'm carrying.</div>
I can't afford to carry the extra fat I've accumulated over this last bulking cycle. I appreciate the new muscle -- my shoulders, arms, and chest are bigger than ever -- and the new PRs. However, the extra inch or so around my waist is aesthetically unpleasing. So I've decided to cut.
I've brought my calories down to 10 calories per gram of protein. I lost one pound last week. I hope to lose another this week.</div>
I hear you TR, after this 9 weeks I'm going to start my cut. I'm going to give Max Stim a whirl for that.
11-5-08
Had to take an extra day off because the DOMS in my legs was pretty intense.
Squats 5x5x170
Deads 5x5x275
Ohp 5x5x110
Ran out of time for chins.
11-9-08
Squats 1x5x155,165,180,190,205
Bench 5x5x160
Pendlays 1x5x115,4x5x125
11-13-08
Squats 5x5x210
Bench 1x5x150,160,170,180,195
Pendlays 1x5x115,130,140,145,155
Good Morns 1x8x140,1x6x140
Weight Situps 2x15xbw+25
11-15-08
Squats 5x5x185
Deads 5x5x310
OHP's 5x5x125
Chins 3x8xbw
Had to switch to pendlays for a while because of a nasty cut to my index finger. They felt nice, haven't done them for some time. May just stick with those for the rest of the cycle and practice cleans on an off day. Very strong session today.
Squats 1x5x155,165,180,190,205
Bench 5x5x160
Pendlays 1x5x115,4x5x125
11-13-08
Squats 5x5x210
Bench 1x5x150,160,170,180,195
Pendlays 1x5x115,130,140,145,155
Good Morns 1x8x140,1x6x140
Weight Situps 2x15xbw+25
11-15-08
Squats 5x5x185
Deads 5x5x310
OHP's 5x5x125
Chins 3x8xbw
Had to switch to pendlays for a while because of a nasty cut to my index finger. They felt nice, haven't done them for some time. May just stick with those for the rest of the cycle and practice cleans on an off day. Very strong session today.