FF's Log .1

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thanks fellas!

wkt 1.1

BB Bench 2x15x165 (2nd set 12+3)
Pendlay Rows 2x15x165
Pull Ups 3x5xbw
Dips 1x15x bw+10 (13+2)
Face Pulls 1x25x70 (high pulley, rope)

trying a new bench technique (elbows in) and was surprised! going to take some getting used to...

edit: changed wkt #
 
wkt 2



Deadlifts 1x15x285 max stim, m time 5 secs, over over.
Standing Military 2x15x100 (2nd set 13+2)
 
wkt 2.1

Bench 1x15x175, 1x15x155
Pendlay Rows 2x15x175 (2nd set max stim, m time ~ 3 secs)
Chins 2x6xbw
Dips 2x15xbw +15 (2nd set 9+6)

bw 231 (creeping up a bit too high)
 
<div>
(fearfactory @ Dec. 06 2007,13:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">bw 231 (creeping up a bit too high)</div>
Try slowing down the pace of the bulk, but is the weight the problem or is it your body fat percentage?
 
<div>
(colby2152 @ Dec. 06 2007,20:11)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Try slowing down the pace of the bulk, but is the weight the problem or is it your body fat percentage?</div>
probably more the bf% than the weight...I pretty much eat entirely too much, and too often.

edit: btw, I remember your 5x5! &amp; tunnelrat's. no slight intended.
 
wkt 3

Front Squats 1x1x185, 2x5x155, 1x9x135, 1x5x135, 1x10x95
Standing Military 1x15x100, 1x15x85
T Bar 2x15x160
Pull Ups 3x5xbw

front squats were a learning experience. I'd done a few reps, but never tried any work sets. I thought I could do sets of 15 w/ 185...didn't happen. Maybe I can push myself better once I get the form down. My forearms got a great pump from holding the bar!
 
<div>
(fearfactory @ Dec. 07 2007,15:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">front squats were a learning experience. I'd done a few reps, but never tried any work sets. I thought I could do sets of 15 w/ 185...didn't happen. Maybe I can push myself better once I get the form down. My forearms got a great pump from holding the bar!</div>
Yup, front squats can be fun. Between you and Lol I got inspired to try some.

I would either strangle myself with the bar, or else let it roll down my arms...
wow.gif


There's gotta be some trick to holding that bar steady...
rock.gif
 
wkt 4

Squats 2x15x210
Standing Military 2x15x105 (2nd set 13+2)
T Bar 2x15x170 (2nd set 10+5)
Parallel Pull Ups 1x5xbw

after squats, energy levels were low. maybe it's the weather, big ice storm here...
 
<div>
(fearfactory @ Dec. 10 2007,16:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">big ice storm here...</div>
Yup, ice here in Ohio, too. Nice and crunchy! I'm so glad the stinking hot weather of summer is over.
smile.gif
 
I'm a big fan of old man winter.   ice is starting to melt off now.  regular deluge out in the streets today.

wkt 4.1

Bench 2x15x180 (2nd set max stim, ~ 3 sec m time)
Pendlay Rows 2x15x180 (2nd set 10+5)
Dips 1x15xbw +15
Chins 3x5x bw

starting to get the hang of keeping my elbows in on bench.  max stim allowed me to really concentrate on form today.

edit: corrected weight on dips
 
wkt # 5

Deadlifts (max-stim) 1x15x325
Standing Military 1x15x110, 1x15x115 (12+3)

tried keeping my elbows more out &amp; the weight held more against my collar bone in the down position.  as opposed to resting the weight completely over my elbows.  this really seemed to help fatigue and made the movement easier.  this practice should help me w/ front squats too...hopefully.

edit: used an over over grip &amp; it failed on rep 15. switched to an over under for the last rep.
 
thanks sci, I gave it my best shot.


wkt # 5.1

Bench 1x15x190, 1x15x200 (max stim on the 2nd set. m time ~ 3-5 secs)
Pendlay Rows 2x15x190 (2nd set 10+5)
Pull Ups 3x5xbw
Dips 1x15xbw+20

bw 231
 
cool vid tunnel, looked like a great example to me.

wkt #6

Squats 1x15x230 PR
Standing Military 1x15x120 (13+2), 1X15X100 (13+2) I must have mental block w/ 13
T Bar Rows 1x15x170, 1x14x180
Fronts Squats 1x10x135

I hurt myself bad doing rows. Strained my neck and can't turn it at all. Generally, I hold my neck in a neutral position, but foolishly I think I got caught up looking in the mirror. or something...anyway, I'm screwed.
 
<div>
(TunnelRat @ Dec. 13 2007,21:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(larsan84 @ Dec. 13 2007,19:48)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">what is a pendley row?</div>
Pendlay Rows 230 X 6...</div>
is it okay to round your back a bit in the bottom position if your not flexibel enough to have it arched and then arch it as you lift it off the ground?


argh, sorry fear dont mean to clutter your log
 
Yes, it's okay, but you should work on your flexibility, since some would say you are risking injury with back rounding.

That vid is a pretty good example of pendlays. Basically, the premise is that you remain at a 90 degree angle, return the bar to the floor at the end of each rep. These used to be considered bentover rows, but now there is the bastardized version of bentover rows where you lean over slightly, probably around a 30 to 45 degree angle, hold the bar the whole time and use your entire body to pull it up to you... not very good at working your back, in my opinion, and not a very good measure of strength either. But oh well.
So now, we call real rows &quot;pendlays&quot; in order to let everyone know that we are doing them properly.
 
wkt #1
Squats 2x15x185
DB Bench 2x15x60
Lat Pulldowns (wide) 2x15x100
BB Bent Row 2x15x95
EZ Bar Preacher Curl 1x10x75
OH Tricep Ext (rope) 2x15x90

I'm back after ~ 33 days. recovered from a strained trap and minor rhomboid (according to the doc). my forearm pain is completely gone too! all systems check.

was a bit worried that I'd lost my taste for lifting, but it came right back.

plan to ease back into things a bit. this semester, I'll have more time to left too...so won't have to hurry thru workouts at all. should give me a chance to focus on my form.

might be a few weeks before I garner the courage to tackle T Bar Rows again...
 
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