electric's log

My gym subscription ended and I'll be temporarily working out on a gym in my apartment building. My options are very limited due to lack of equipment and weight. Today's routine:

Pull-over - 5 @ 17Kg (37lbs), 5 @ 27Kg (60lbs), 5 @ 37Kg (82lbs)
Deadlift - 5 @ 77Kg (170lbs), 5 @ 87Kg (192lbs), 5 @ 95Kg (209lbs), 6, 1, 1 @ 105Kg (232lbs)
Standing BB Curl - 2x5 @ 37Kg (82lbs)
Flies - 3x8 @ 28Kg (62lbs) - Combined DB weight
OHP - 2x5 @ 47Kg (104lbs)
Unlogged shrugs and close-grip bench

Deadlifts were all with unstrapped double overhand grip. I used all the weight available and could only get to 105Kg, which is under my 5RM, so though luck here. Flies also were using the heaviest DB so I went for an extra stretch. OHPs were good heavy. Since I can't do weighted chins I went for a pullover which made my lats sore due to the extra stretch compared to chins. Good deal.
 
Heavy deads always mess with my chin effort...Still some mighty fine deadlifting and chin work.  Enjoy that SD
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Ooops I missed your post today, maybe your not SDing.
 
Thanks Bax, I decided to extend my training a little so I can SD during the holidays.
I changed my mind about working out in my apartment building gym. The lack of good infrastructure was reducing my motivation. Since there is still a month give and take for the Holidays I subscribed for one more month at my gym. I already worked out there today. BW @ 70.1Kg (154.6lbs). Routine:

Hammer V-Squat Machine - 5 @ 40Kg (88lbs), 5 @ 80Kg (176lbs), 3x5 @ 120Kg (265lbs)
BB Flat Bench - 5 @ 51Kg (112lbs), 5 @ 61Kg (135lbs), 5 @ 71Kg (157lbs), 5, 7 @ 81Kg (179lbs)
Pendlay's - 5 @ 51Kg (112lbs), 5 @ 61Kg (135lbs), 5 @ 71Kg (157lbs), 5, 6 @ 81Kg (179lbs)
Standing Cable Triceps Push-down - 5 @ 35Kg (77lbs), 5 @ 50Kg (110lbs), 5 @ 60Kg (132lbs), 5 @ 70Kg (154lbs)
Power Shrugs - 3x5 @ 81Kg (179lbs)
Machine Weighted Crunches - 10 @ 45Kg (99lbs), 10 @ 55Kg (121lbs), 10 @ 65Kg (143lbs)

Machine weights like the V-Squat, Triceps Push-Down and Crunches don't really mean much, but are here for future reference.
Again the gym instructor said I shouldn't touch the bar on the chest when bench pressing because having the upper arms break parallel with the ground is bad for the shoulder. This is starting to get annoying.
Diet-wise I'll aim for 3000 cals on workout days with protein at 200g.
 
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(electric @ Nov. 12 2008,2:45)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Again the gym instructor said I shouldn't touch the bar on the chest when bench pressing because having the upper arms break parallel with the ground is bad for the shoulder. This is starting to get annoying.</div>
electric,

Try this:

Stand next to a wall. Assume a 'big chest' posture as if you were benching and get your chest to touch the wall at the point where a bar would fall.  Put your hands on the wall where the bar would be. Now adduct your scaps hard and see how far from the wall you can get your hands. I can manage about 3 or 4 inches. That's with no direct loading of any kind. How bad does that feel?

So when benching to chest you are still limiting your potential ROM. DB bench would allow you do drop the loads further (ie. increase ROM). Do they warn folks about that too?

Get the guy to try the above experiment and then get him to explain to you why a perfectly natural (yet reduced) range of motion is such a bad thing?
 
<div>
(Lol @ Nov. 12 2008,11:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(electric @ Nov. 12 2008,2:45)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Again the gym instructor said I shouldn't touch the bar on the chest when bench pressing because having the upper arms break parallel with the ground is bad for the shoulder. This is starting to get annoying.</div>
electric,

Try this:

Stand next to a wall. Assume a 'big chest' posture as if you were benching and get your chest to touch the wall at the point where a bar would fall.  Put your hands on the wall where the bar would be. Now adduct your scaps hard and see how far from the wall you can get your hands. I can manage about 3 or 4 inches. That's with no direct loading of any kind. How bad does that feel?

So when benching to chest you are still limiting your potential ROM. DB bench would allow you do drop the loads further. Do they warn folks about that too?

Get the guy to try the above experiment and then get him to explain to you why a perfectly natural (yet reduced) range of motion is such a bad thing?</div>
Lol, thanks for the tip. I already agree with you. Ever since I started going bar to chest I've seen better chest development and no shoulder problems what so ever. It is just annoying to have the gym people trying to &quot;correct&quot; me all the time and well, I don't want to get to the point where the guy says &quot;I study PE and learned that in the university&quot; and I answer &quot;well, you've learned wrong, that myth's been busted some time ago&quot;.
Regarding DBs, yes, they do say the same thing. You should stop going down when your  triceps are parallel to the ground.
I also get the same kind of BS when I squat ATG.
The Rippetoe way is working for me and I don't intend on changing it.
 
Today's workout summary. BW @ 71.3Kg (157.2lbs). Routine:

Deadlift - 5 @ 51Kg (112lbs), 5 @ 91Kg (201lbs), 5 @ 101Kg (223lbs), 5 @ 111Kg (245lbs), 5 @ 121Kg (267lbs)
Some static holds
DB Flat Bench - 5 @ 32Kg (71lbs), 5 @ 40Kg (88lbs), 5 @ 56Kg (123lbs), 2x5 @ 60Kg (132lbs) - combined DB weight
Dips - 2x5 @ BW - no clavicle pain = good
Wide-grip Pull-ups - 2x5 @ BW, 2x5 @ BW+10Kg (22lbs)
OHP - 5 @ 21Kg (46lbs), 5 @ 31Kg (68lbs), 5 @ 41Kg (90lbs), 5 @ 51Kg (112lbs)
Machine Weighted Crunch - 10 @ 55Kg (121lbs), 10 @ 65Kg (143lbs)
Standing DB Curl - 5 @ 40Kg (88lbs), 5 @ 36Kg (79lbs), 5 @ 32Kg (71lbs) - Combined DB weight

I'll start doing some grip training so I can improve my deadlift. I feel the grip is holding me back a lot and I don't want to do them strapped. All in all a good workout, only things worth mentioning are the dips that I did just to check on clavicle pain and the pull-ups.
Dips were done with only body weight but there was no pain nor discomfort. That's good, I'll try to very slowly add weight. I noticed that I tend to arch my shoulders in (towards the chest) instead of pinching the scapulas together. That might be the problem.
I did pull-ups with a wide grip instead of the shoulder width chin-ups. They felt so much more difficult, it's amazing.
 
Today's workout: BW @ 72.3Kg (159.4lbs). Routine:

BB Flat Bench - 10 @ 51Kg (112lbs), 5 @ 71kg (155lbs), 3x5 @ 85Kg (187lbs) - 1st work set was ok, for the other two I needed a little help from the spotter on the last rep
Hammer V-Squat Machine - 5 @ 80Kg (176lbs), 5 @ 100Kg (220lbs), 5 @ 120Kg (265lbs), 5, 8 @ 130Kg (287lbs)
T-Bar Chest Supported Row - 5 @ 40Kg (88lbs), 5 @ 50Kg (110lbs), 5 @ 60Kg (132lbs), 2x5 @ 70Kg (154lbs)
Horizontal Leg Press Machine Calf Raise - 3x12 @ 200Kg (441lbs)
Total Shoulder Machine Shrugs - 8 @ 40Kg (88lbs), 8 @ 60Kg (132lbs), 8 @ 80Kg (176lbs), 2x8 @ 100Kg (220lbs)
Machine Weighted Crunches - 12 @ 65Kg (143lbs), 12 @ 75Kg (165lbs)

There was no space to do Pendlay's Row so I went for the T-Bar one. Bench was a little worse then the last couple times. I am aiming for 91Kg (~200lbs) for 5 reps in bench without any spotter help before my SD in about a month. I think it is pretty feasible. I would be really happy if I could also get 1 more centimeter for my arms too.
 
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(electric @ Nov. 14 2008,12:05)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deadlift - 5 @ 51Kg (112lbs), 5 @ 91Kg (201lbs), 5 @ 101Kg (223lbs), 5 @ 111Kg (245lbs), 5 @ 121Kg (267lbs)
...
I'll start doing some grip training so I can improve my deadlift. I feel the grip is holding me back a lot and I don't want to do them strapped.</div>
I have a similar problem. When my deads get up to 275 lbs and beyond, I cannot maintain a double overhand grip. I either have to go to a mixed grip or use straps. I'm gonna hafta get those grippers out again...
 
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(TunnelRat @ Nov. 17 2008,3:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(electric @ Nov. 14 2008,12:05)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deadlift - 5 @ 51Kg (112lbs), 5 @ 91Kg (201lbs), 5 @ 101Kg (223lbs), 5 @ 111Kg (245lbs), 5 @ 121Kg (267lbs)
...
I'll start doing some grip training so I can improve my deadlift. I feel the grip is holding me back a lot and I don't want to do them strapped.</div>
I have a similar problem. When my deads get up to 275 lbs and beyond, I cannot maintain a double overhand grip. I either have to go to a mixed grip or use straps. I'm gonna hafta get those grippers out again...</div>
TR, I can only go double overhand up to around 223lbs for 5 reps, then I have to use mixed grip and even mixed grip starts giving up around 267lbs. I started doing some static holds since I don't have grippers. We will see how this goes.
 
Just for reference
Yesterday's (Nov 17) approximate &quot;nutrition&quot;:
Calories 2899
Fat 89.2g
Carbs 284.3g
Pro 229.6g
Half of the protein was from meat I had for lunch around 2 hours after working out. Having all that meat is a workout on its own. Btw, that is more or less what I am aiming for on workout days.

Also today I did some HIIT (10 minutes with 1min low intensity and 1 minute high intensity cycles), Also did some Planks with 4Kg on my back. 1:30m, 1m and 1m.
 
Re your grip, electric, have you tried getting used to a hook grip? It's a bit unpleasant initially but your thumbs will toughen up over the course of a month to the point that you should be able to hold on to substantially more than you can now with an overhand grip. Chalk helps a great deal too; if you can't use it at your gym you might want to tape your thumbs.

Keep doing the static holds too. Use a weight you can manage for around 25-30 seconds. When you can hold on for around 35-40 seconds, increase the loading. I ought to take my own advice and do the same as I have neglected my grip work recently; I haven't been deadlifting either. Not good.
 
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(Lol @ Nov. 18 2008,1:21)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Re your grip, electric, have you tried getting used to a hook grip? It's a bit unpleasant initially but your thumbs will toughen up over the course of a month to the point that you should be able to hold on to substantially more than you can now with an overhand grip. Chalk helps a great deal too; if you can't use it at your gym you might want to tape your thumbs.

Keep doing the static holds too. Use a weight you can manage for around 25-30 seconds. When you can hold on for around 35-40 seconds, increase the loading. I ought to take my own advice and do the same as I have neglected my grip work recently; I haven't been deadlifting either. Not good.</div>
Hook grips are a great advice Lol. I tried it midcycle and couldn't bare it. I'll start next cycle using hook grip for as much as I can. It feels kind of awkward tho.
Unfortunately chalk is out of the picture at the moment. By tape your thumbs you mean wrap my thumbs on some cloth tape?
Thanks for the tip on the static holds. Will do.
 
I think you said before about the chalk. That is a bummer. Just use a bit of plastic tape on your thumbs. It helps keep your thumb nails from getting ripped off!  
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More on static holds: I looked in my notes and realised that it's quite a good idea to try a progression over a cycle. You can start the cycle with a load you can hold for 35-40 seconds and work up to using a load that you can only hold onto for about 8-10 seconds. If you try to keep the total 'hold' time roughly constant over the cycle you'll end up doing 4 to 6 'sets' by the time the you are using your heaviest loads. 10 second holds will seem like a long time.
 
18 Nov (day off) nutrition:
cals 2,654
fat 95.3g
carbs 243.4g
pro 202.3g
200 cals over what I was aiming at for an off day, but it's ok.

19 Nov: Scale was broken so no BW check today. Routine:
Deadlift - 5 @ 51Kg (112lbs), 5 @ 71Kg (157lbs), 5 @ 91Kg (201lbs), 5 @ 111Kg (245lbs), 2x5 @ 131Kg (289lbs) PR
Dips - 2x5 @ BW, 5 @ BW+6Kg (13lbs), 5 @ BW+10Kg (22lbs), 5 @ BW+16Kg (35lbs)
Wide Grip Pull-Ups - 5 @ BW, 5 @ BW+6Kg (13lbs), 5 @ BW+10Kg (22lbs), 2x5 @ BW+16Kg (35lbs)
Machine Weighted Crunch - 15 @ 65Kg (143lbs)
Strict OHP - 5 @ 21Kg (46lbs), 5 @ 31Kg (68lbs), 5 @ 41Kg (90lbs), ? @ 55Kg (121lbs) - Failed PR attempt
Push Press - 5 @ 55Kg (121lbs)
Static Holds

Happy Deadlift PR day for me. Where's my cake? Unstrapped Double Overhand all the way to the 111Kg, but couldn't even get 1 rep with that grip for the 131Kg. So went unstrapped mixed grip for these.
Dips made me equally happy since although not a PR (not that far either) I was able to do them without any clavicle pain. I was kind of depressed for not being able to do dips.  
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 The trick is doing the big chest pinching the shoulder blades together.
Over head presses were strict up to the 55Kg that was a PR attempt. Deadlifts took their toll and I could barely get 1 rep up. Not to end the workout with the wrong foot I push pressed the 55Kg for 5 reps.
 
Just a fast update, I travelled on Thursday so didn't workout on Friday and didn't log my caloric intake. Today I went for my workout and the gym was closed for maintenance. Will workout tomorrow.
In the meantime my bf calliper arrived. My initial reading (3 site) gave me a 11.5% BF at ~72Kg (158.8lbs) bw, which looks somewhat right. The thigh reading is the hardest since the skin there is so tight to pinch.
 
<div>
(electric @ Nov. 19 2008,9:57)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deadlift - 5 @ 51Kg (112lbs), 5 @ 71Kg (157lbs), 5 @ 91Kg (201lbs), 5 @ 111Kg (245lbs), 2x5 @ 131Kg (289lbs) PR

Happy Deadlift PR day for me. Where's my cake? Unstrapped Double Overhand all the way to the 111Kg, but couldn't even get 1 rep with that grip for the 131Kg. So went unstrapped mixed grip for these.</div>
Nice deads!

Doing that many sets, I'm not surprised your hands got tired. Especially when you save the heaviest for last...
 
Cool stuff electric.
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So is that a PR for two consecutive sets of 5 or did you get two PRs in a row? If the latter then your true 5RM is somewhat higher. I bet you could get 300lb for 5, esp. if you cut the warm-up sets down to two or three reps.
 
Thanks everyone. Lol, that is a PR for 1 set, so I got two PRs in a row. The second set was not beautiful, but it was definitively 5 reps. On the last reps I do take a deep breath before the rep, but it is barely a second long so I guess it counts as consecutive reps (as in non-MS reps).
Yesterday I didn't workout as I mentioned in a post above. The nutrition was very bad too. 2165 calories with 135g protein  
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Today's workout routine (no BW since scale is still broken):
BB Flat Bench - 5 @ 51Kg (112lbs), 5 @ 71Kg (157lbs), 5 @ 81Kg (179lbs), 5, 7 @ 87Kg (192lbs)
Hammer Strength V-Squat Machine - 5 @ 40Kg (88lbs), 5 @ 80Kg (176lbs), 5 @ 120Kg (265lbs), 2x5 @ 140Kg (309lbs)
Chest Supported T-Bar Row - 5 @ 20Kg (44lbs), 5 @ 40Kg (88lbs), 5 @ 50Kg (110lbs), 5 @ 60Kg (132lbs), 2x5 @ 75Kg (165lbs)
Seated Machine Bench - 3 @ 80Kg (176lbs), 3 @ 90Kg (198lbs), 4 @ 100Kg (220lbs)
Machine Upright Row Shrugs - 8 @ 40Kg (88lbs), 8 @ 80Kg (176lbs), 6 @ 120Kg (265lbs)
Horizontal Leg Press Machine Calf Raises - 2x15 @ 200Kg (441lbs)
Grip BB Wrist Curls* - 10 @ 17Kg (37lbs), 2x10 @ 27Kg (60lbs), 9 @ 37Kg (82lbs)

* It is like a wrist curl but instead of keeping the hands closed, when the wrist is extended I open my hand slightly and let the bar roll to the fingers, then I close it and curl the wrist. This is supposed to train the grip. Nice forearms pump.
Bench felt good. Will try my goal PR for this year (91Kg/201lbs for 5 reps) the workout after the next.
Aiming for over 3000 cals today.
 
Yesterday nutrition: Cals 2580 cals, 72.6g fat, 265g carbs, 213.4g pro. Way bellow my intended 3000 cals
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Today I did some HIIT, 12 minutes alternating walking at 6Km/h (3.7mph) and running at 16km/h (10mph) and some Planks.
 
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