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Re: Ruhtroh's Training Journal!

Posted: Mon Nov 15, 2010 7:25 pm
by Ruhtroh
11/15/10

Squat: (3x5) 195 *PR*
OHP: (5x5) 80+ (microloaded with collars)
DL: (1x5) 275, single at 315 *PR*
Chin-ups: 5, 3, 1 :oops:
Reverse crunches: (2x12)

Finally taking a two day rest! I need it.
I'm thrilled by my 315 pull! Time to bend the bar!

Re: Ruhtroh's Training Journal!

Posted: Thu Nov 18, 2010 3:00 pm
by Ruhtroh
11/18

Squat: (1x3) 200 Failure!
BP: (4, 4, 4, 3, 2) 155
BB Rows: (3x5) 110
Dips: (1x4) +15 pounds, (8, 6 without added weight)
Prone bridges: +45 pounds for 2 30-second reps

Squats were awful. Not sure why.

Re: Ruhtroh's Training Journal!

Posted: Thu Nov 18, 2010 3:03 pm
by chewybaws
Why didn't you go for 2 more sets on the Squats?

With dips why not pick a weight you can do 3x5 (or whatever you want) with then use progressive loading +2.5kg the same as everything else. It'll make your progress easier to track and make you try harder if you have targets - and worked for the rest of your lifts!

Keep working at it. Progress is still great!

Re: Ruhtroh's Training Journal!

Posted: Thu Nov 18, 2010 4:48 pm
by Ruhtroh
chewybaws wrote:Why didn't you go for 2 more sets on the Squats?

With dips why not pick a weight you can do 3x5 (or whatever you want) with then use progressive loading +2.5kg the same as everything else. It'll make your progress easier to track and make you try harder if you have targets - and worked for the rest of your lifts!

Keep working at it. Progress is still great!


I failed in the hole and my back was hurting a bit. I actually did 3 reps at 185 immediately after.
After benching I did 5 more reps at 185.

Good idea about the dips. The dumbbell keeps slipping out of my feet, which is annoying.

Edit: I won't be in a gym with a squat rack of any sort for the next 9 days. Anyone have a good dumbbell exercise? Or I could do the leg press machine....

Re: Ruhtroh's Training Journal!

Posted: Fri Nov 19, 2010 1:58 pm
by MaryStella
if you have cleans you can clean the weight into a front squat and don't need the rack.

Re: Ruhtroh's Training Journal!

Posted: Sat Nov 20, 2010 12:30 am
by Ruhtroh
MaryStella wrote:if you have cleans you can clean the weight into a front squat and don't need the rack.


Thanks. I don't know how to clean, but I can sit on the bench and grab the weight from the bench press supports.
I'll give front squats a try. :D

Re: Ruhtroh's Training Journal!

Posted: Sat Nov 20, 2010 12:53 am
by VeganEssentials


Quick and basic clip of how you'd do a power clean to get into a front squat position. Learning how to clean properly is actually fairly technical, and once you get into bad habits for technique (like me), they become nearly impossible to break. Do them sparingly until you get someone to really help work in proper form, or you'll end up with the ugliest muscled-up clean technique that just doesn't want to get better.

Or, you could go with the old Steinborn approach to squatting:



Though, most gyms seem to frown on that one :wink:

Re: Ruhtroh's Training Journal!

Posted: Sat Nov 20, 2010 4:01 am
by Ruhtroh
Ok, I'll see if I can clean the weight without breaking myself or anything else. And I'll have to by sure to not fall over on the front squat. It'll feel different than a back squat, I imagine.
Thanks!

Re: Ruhtroh's Training Journal!

Posted: Sat Nov 20, 2010 1:32 pm
by MaryStella
@ ve - i can see why most gyms would frown on that! lol!

go lighter on the front squats than you would with a back especially if you just starting cleans. I personally think they are great!


you can always do deadlifts instead too.

Re: Ruhtroh's Training Journal!

Posted: Sat Nov 20, 2010 6:28 pm
by Ruhtroh
11/20/10

Some leg press machine (can almost max it out, and I have weak legs!)
Front squats: 5 reps at 95 pounds, 5 reps at 135. These hurt my wrists. I'll do some shoulder dislocations for flexibility.
OHP: (5, 4, 4) 85
Deadlifts: (1x5) 285, single at 315
Pull-ups: 4, 3, 3
Prone bridges: (3x30 seconds) +45 pounds
Bench: (1x5) 135, (1x5) 155, single at 165, single at 175 *PR*
Barbell bicep curls... don't hate me!
Chin-ups: 3, 3, 3

I'm pretty happy with my new bench 1RM. I probably could have done 180 or 185.

Re: Ruhtroh's Training Journal!

Posted: Sun Nov 21, 2010 3:25 am
by chewybaws
Ruhtroh wrote:Front squats: 5 reps at 95 pounds, 5 reps at 135. These hurt my wrists. I'll do some shoulder dislocations for flexibility.


A few points -

1. Make sure the bar is resting on your shoulders completely and you are upright. I find it more comfortable to have it on the end of the fingertips of only a couple of fingers
2. Keep your elbows UP and in at all times. Constantly concentrate on this.
3. You don't lean forward like a low bar squat. Your torso stays upright, go down as far as your flexibility will allow. DO NOT LEAN FORWARD to get deeper. Your elbows will come down, your wrists will bend and they will hurt.

Nice work on the bench, you've overtaken me ;)

Re: Ruhtroh's Training Journal!

Posted: Mon Nov 22, 2010 11:29 pm
by Ruhtroh
11/22/10

Leg press machine (lame, I know)
Bench press: (5x5) 155 *PR*
DLs: (1x5) 285 (Oops! Should have done 295)
BB rows: (3x5) 115
Dips (couldn't add weight with the bar set up there)
Barbell curls

Re: Ruhtroh's Training Journal!

Posted: Wed Nov 24, 2010 2:23 pm
by robert
Just stopping by to say hi!

Have a great week!

Re: Ruhtroh's Training Journal!

Posted: Wed Nov 24, 2010 5:40 pm
by Ruhtroh
11/24/10

Deadlift: (1x5) 295... actually, 305! I accidentally had 10 extra pounds on one side! It felt awful haha
OHP: (3x5) 85 Lame, I know.
Prone bridge: +45 pounds for 45 seconds
Chin-ups: 5

Quick, lame workout today. I've deadlifted three times in a row, so I desperately need two rest days.
Why is my OHP so weak relative to my bench??

Thanks, Chewy and Robert!

Re: Ruhtroh's Training Journal!

Posted: Wed Nov 24, 2010 6:08 pm
by lobsteriffic
I have the opposite problem, my bench is weak relative to my OHP. :(

Nice on the deadlift!