Glex: I've Got Runners Trot

[Glex]

Tim: I'd never heard of wave loading, so it must just be that natural lifter in me I looked it up and it really does look very similar to some of the wave patterns. I really believe that a lot of training is intuitive, so I'm glad that my 'happy accident' has been explored by other people before me and is a viable type of lifting.

FF: Not a lot of pump on it...not even a lot of soreness. I'm still kind of limited because of my arms. It'll probably be an 8-10 reps day next time so maybe I'll see more pump and soreness there.

Banshee: Thanks for the kind words, as always! Neither of us are morning people, I think that's why we lift late. My schedule often takes me into late afternoon early evening as well, so there's another reason. Got a little more sleep last night, thanks

Hit up legs, back, and bis with Line tonight. Here's the skinny:

Squats
135 lbs x 12
225 lbs x 8
275 lbs x 4
315 lbs x 2
335 lbs x 0... thanks for the spot, Line
315 lbs x 2
Next heavy day we'll try for 325...would still be a PB

Seated Leg Curl (16 possible settings)
10 x 10
10 x 10
10 x 9...foot slipped off machine because of brand new pants, so I had to throw on the extra two
10 x 2

Single-Leg Calf Raises
BW + 45 lbs x 10
BW + 60 lbs x 10
BW + 60 lbs x 8
short rest
BW x 14

DB Rows
100 lbs x 10
120 lbs x 10
130 lbs x 8...PB

Hammer Strength Iso-Lateral High Row
270 lbs x 10
320 lbs x 8...PB

BB Curls
75 lbs x 10
95 lbs x 8
95 lbs x 8
95 lbs x 6

Aftermath:
Little disappointed with the squat. I always psych myself out (in a bad way) before I try for a new one rep max on that movement. Can't feel too bad though because the 315 x 2s came pretty easy, and I could barely get 315 x 1 a few weeks ago DB rows were alright; still working on my form but I think they were solid enough. I think the 130s for 8 was a PB, but don't quote me on that I also didn't get to run today so I'll probably have to go tomorrow. Will post it up if I do. Shower time.

 

[Banshee20]

Little disappointed with the squat. I always psych myself out (in a bad way) before I try for a new one rep max on that movement. Can't feel too bad though because the 315 x 2s came pretty easy, and I could barely get 315 x 1 a few weeks ago

That's a great achievement Glex. Being able to do 315 X 2 now when you could barely get one is awesome. I know what you mean about psyching yourself out...I havent maxed for a while, but I used to do that in college all the time.

Awesome session again, congats on the PBs!!

Banshee

 

[Clint]

hello...Emerson

been a while hasn't it

Squats are looking fantastic, glad that Joe was there to spot you, I would have let you fall muahaha

good weight on those rows too, I wish my gym had 130s

great session keep getting stronger

 

[tim290280]

Nothing to be dissapointed with there! Good workout.

I gauruntee I could add 40kg to your squat in 10mins. I'd grab you some knee wraps, a big ass belt, limit your ROM by 4-6".......... Or you could keep earning that poundage the honest way!

 

[Glex]

^^

I actually do use a belt I've got a bad lower back that's probably going to need surgery one of these days, and I feel my stomach wanting to rip apart when I do squats and leg presses.

 

[Glex]

Banshee: Thanks as always

Tweak: Yeah, where've you been? I know you would've let me fall...and assuming I didn't rip something on the way down I would've torn you a new one Thanks for the comments!

 

[Chesticles]

Nice Squats Glexxy, stop being a nancy about it it was good

Nice PB's and BB curls to you stud

 

[Natureboypkr]

Nothing to be dissapointed about as long as you've busted your ass. nice work

 

[Glex]

Chesty: Alright alright. Thanks

Nature: Yeah, I guess I did bust my ass. Its got a big crack in it That's a good point, one I sometimes forget; thanks!

Did some running today:

34 minutes total
3 minute run up to the gym
short break to stretch
7 minute decent pace warm-up
bathroom break/stretching
1.5 mile run: 9:58
11 minute recovery/jog/cool down
stretches
Abs
3 minute run home

Aftermath:
Well, it's a hell of a lot better than a 10:52 I need to drop about 40 more seconds to be comfortable running the PFT under a 9:36 (I think we have to run it on a shitty track at 6 AM this semester ). I've got about two more weeks, so if I keep it up it's definitely possible. Time for a shower. Tomorrow is chest, shoulders, and tris day; stay tuned!

 

[Clint]

nice running there guy

if you have a bad back why do you wear a belt? that puts more stress on your back, strengthen your core and lower the weight of your squat and work from there. Only time to ever wear a belt is on one rep maxes other wise its useless and counter productive

 

[Glex]

Sorry Tweak; I don't buy it. I can do squats at lower weight without the belt, I just choose not to. Why?

I've read the article that Tim posted about wearing belts. It's very good and it makes a lot of interesting arguments. One thing that you should note, however, is that even this article by the top spinal health researcher in the world admits that the evidence supporting or refuting the use of belts is very weak in a lot of cases. And, to quote the article, "Even in well controlled studies, belts appear to modulate lifting mechanics in some positive ways in some people and in negative ways in others." In short, everyone's different, and my biomechanics might make a belt more beneficial to me than for you. So, here are my reasons for wearing a belt:

1. When I do a heavy lifting day on squat or deadlift, I have more lower back pain when I don't wear a belt than when I do.

2. I have pulled on the muscles in my abdomen while doing squats and leg presses. After doing this my abs didn't feel right for a week or more, and I've done it more than once. While wearing a belt this has never happened.

3. As the article suggests, some have hypothesized that wearing a belt reminds people to keep better form. It can also make you have poorer form (which can make you lift more with a belt, unfortunately), but feeling the belt on my lower back always reminds me to keep my head up and back straight, something I had a problem with as a beginner. Doesn't say a lot for me, but it works.

4. I do lots of conditioning for my abs. I try to do ab work every day I do a workout (sometimes it ends up being twice a day on PT days). I also do reverse situps (when Line's not looking ), run (which certainly strengthens your core), and when I get a little leaner I'll swim, and that is a huge core strengthening workout.

5. My abs are decently strong. Situps might not be the best indication, but I perform well over the maximum set by the Air Force and I'm hauling quite a bit more weight up than most in my detachment who can't hit the maximum.

6. I can justify the use of a belt for other exercises, too. I tweaked someting in my back while doing heavy calf raises with the Smith Machine bar on my shoulders. If I had been wearing a belt, this may not have happened. That doesn't say much for my concentration, but oh well. Besides, sometimes there are distractions you can't control (look up Storm's post, "You'll fuck your back").

Now I'm no expert, and I'm not trying to be. I'm not saying this to be cocky or self-righteous; this is just how I see it for myself. Please comment on any of the points I've made and point out why they're bad (I'm positive there's something wrong or something that could be looked at from a different angle) or why they're good, but I think I've made a decent case for my own personal use of a lifting belt.

Now that that's out of the way...

I got a good enough run in at PT to count it as my run for the day I might do a little light cardio on the elliptical or bicycle, but I want to keep it low impact if I do anything.

Total Running Time: 20:30
10 minutes approximately 7 minute mile pace
1.5 minutes recovery pace
9 minutes 7 minute mile pace
Calisthenics for about 17 minutes

Finished off with breakfast...yeah buddy

 

[Maxmonzter]

nice job on the runnig boi

 

[tim290280]

While I agree with your points Glex I'd advise caution. I can't remember exactly, but Stuart did recommend that if you do use a belt to not always use it. In fact even when lifting heavy he recommends periods of non-use to make sure you are learning and encouraging natural bracing.

Another point: running is good, but plymetrics work even better on the core. Best ab workout I ever got was from broad jumps.

 

[Glex]

Max: Thanks bud

Tim: I've definitely been thinking about it. Out of necessity I did a few squat and deadlift days without a belt during the holiday break (gym at home didn't have the right size), so if I'm going to do another day without a belt it's coming up in the rotation. Maybe I'll do it in the next week or two on a leg day when I feel really focused.
Man, Plyos? Takes me back to highschool cross country I used to do them on occassion as a kind of warmup and quickness drill, but it has been a while. Maybe it's time to bring 'em back

So today I nearly slept through my workout with line. It was a long day, what can I say The lack of sleep affected my workout a little, but I got into it near the end. Oh, and I forgot my log in my rush to get to the gym 25 minutes late, so this is all from memory

Flat BB Bench
135 lbs x 12
185 lbs x 10
245 lbs x 6 + 1 forced
225 lbs x 6 + 1 forced

Incline DB Press
90 lbs x 6 + 1 forced
80 lbs x ...I forget, but at least 8

DB Shoulder Press
70 lbs x 8
80 lbs x 8
75 lbs x 9

DB Rear Raises
25 lbs x 12
35 lbs x 10

DB Shrugs
100 lbs x 12
120 lbs x 10

DB Skull Crushers
35 lbs x 10
40 lbs x 7
35 lbs x 10
35 lbs x 10

Aftermath:
That was a lot of DB work. Shoulder work felt pretty solid. I did the first set of shrugs without straps...Line made a good point two days ago about my grip strength and use of straps, not to mention Tim and a few other of you guys on here are proponents of not using straps. I do overuse them, so I'm going to do more training without straps and save them for when I really need it. I nixed the low-impact cardio I was thinking of doing, I was just too tired and hungry. Tomorrow I'll probably throw in a long distance-ish run. Unfortunately, that might be on a treadmill

 

[tim290280]

I am reading that right: shoulders are almost as strong as inclines! Are they standing or just no upper chest? (I can't talk, my close grip bench used to be more than my bench)

With the belt thing, just be carefull to lighten off enough so that you know you can maintain form, and thus strengthen the right areas and not injure/damage.

 

[Clint]

very good bench press as always, sooner or later I will catch you on Bench muahaha

good inclines as well, not as good as mine muahah

shoulder presses are outstanding, along with those triangle shrugs

excellent skullcrushers at the end as well, great session Emerson

 

[FOOTBALL FAN]

I missed a few this week sorry bud, but altogether a good few sessions

 

[Glex]

Tim: Line likes to do his shoulder presses seated and reclining slightly, so I think it incorporates a little chest which might be the added strength on that movement. When I sit at 90 degrees I can't do as much. I think a better indication might be between my seated military press and incline BB press. I think my PB on mil press is 165 x 8 (which will be going up shortly) and I think my PB on incline BB was 205 x 8, but I'm not positive. I should really keep a running list of my PBs.

Tweak: Thanks bud. The bench press was lacking yesterday, so don't get too excited Shrugs felt great.

FF: No worries, mate. Thanks for stopping by

 

[Glex]

Line decided to go drink so I was on my own. I skipped so I would still be on track with him, but I did go running:

Abs
Running: 40 minutes total, medium intensity

That's all she wrote. Distance day, gotta get that endurance up

 

[Banshee20]

Line decided to go drink so I was on my own. I skipped so I would still be on track with him, but I did go running:

Abs
Running: 40 minutes total, medium intensity

That's all she wrote. Distance day, gotta get that endurance up

Line, that dirty bastard.

Been a while since I did a 40 minute run...nice work! I admire your dedication Glex.


Banshee