Does my bum look big in this squat rack?

brianthebard

What sort of rehab/glute activation exercises were you given by the physio? (that was the problem wasn't it?)

kevpants

I was given fairly normal stuff but with an emphasis on squeezing my glutes. I don't even know the names!

Things like the plank, supermans (the one where you raise your right leg while on all 4's and simultaneously raise your left arm), warrior lunge stretches, glute raises (where you lie on your back and raise your hips up while keeping your feet planted and shouldrs down. See Michael Jackson in that video for "The way you make me feel" lol, I always got reminded of that video when doing them!).

I also have to be mindful I purposely fire my glutes when I'm deadlifting from now on. Stupid feckers won't do it themselves.

brianthebard

I was just curious because the chiropractor recommended working on glute activation. I find glute raises hard, my hamstrings fire first and the glutes might fire afterwards, which is obviously not the desired affect. I was thinking of adding in step ups to my lifting, I already do lunges once a week though, and lots of pull thrus so perhaps I'm ok.

podge57

147.5 x 8 is impressive, ugly or not

i think there is a 5/3/1 manual coming out soon, looks pretty interesting

kevpants

brianthebard wrote: »

I was just curious because the chiropractor recommended working on glute activation. I find glute raises hard, my hamstrings fire first and the glutes might fire afterwards, which is obviously not the desired affect. I was thinking of adding in step ups to my lifting, I already do lunges once a week though, and lots of pull thrus so perhaps I'm ok.

Yeah the problem with me wasn't that they were weak necessarily, just that they sat there and watched on while my back did all the work for them! The glute activation stuff is a warmup so they're awake before I start lifting so they hopefully play their part.

podge57 wrote: »

147.5 x 8 is impressive, ugly or not

i think there is a 5/3/1 manual coming out soon, looks pretty interesting

Thanks man. I dunno what's gonna be in the book. It's pretty straightforward. If you look on the Q&A on elitefts he gets about 20 questions a day on 5/3/1. I dunno how these people come up with the problems they ask him about.

Hail 2 Da Chimp

kevpants wrote: »

That's mad! Malteaser is having the same problem. If your feet are behind your hips you shouldn't get jerked back up but these seem to work differently for everyone.

Acutally tried these on Monday and couldn't manage them. I did a few on a light weight, as soon as I increased the weight (by 1 plate), I failed D'oh!
Although I'd done about an hour of cardio so I was fairly fooked at that stage...

kevpants

Wednesday 25/02/09 cycle 2 Wave 1

Bench:

warmup

75% 97.5 x 5
80% 105 x 5
85% 110 x 7

Dumbell Bench:
30kg bells
x 15
x 12
x 8
x 8

Lat Puldowns:
65kg (I think)
x 22
x 15
x 12
x 10

Seated Cable Rows (strict)
52 (I think)
x 18
x 16
x 12
x 14 (after a chat break!)

Preacher Curlz:
20kg barbell
x 15
x 12
x 12
x 10

Reverse Preacher Curlz:
10kg barbell:
x 15
x 12
x 14
x 15

Forgot my logbook last night so reps and weights may be a little off as I'm going on memory.

I based my benching off 130kg which was stooopid because I meant to base it off 130kg as a true max so that would be a 120kg "Wendler Max". I'm backing off the bench numbers and hoping to blow past this crappy period I'm going through. I'm starting to reconsider though, 7 reps at 110kg with my elbows having another one of their bad nights was ok even though it was heavier than it was supposed to be. Hmmmm.

The pulldowns and rows are going to be done with 1000's of reps from here on in, I need volume volume volume for my back to respond. It's a really stubborn bodypart for me but it's stiff as a board today after this work last night so I'm happy I'm taking the right approach.

The reason I'm finishing off the workout by selling tickets to the gun show is down to the elbow pain. The only way around it is to get plenty of support from bigger biceps and forearms. I have fairly girly arms and naturally small forearms and joints and stuff so there's nothing to it but to do it.

kevpants

Hail 2 Da Chimp wrote: »

Acutally tried these on Monday and couldn't manage them. I did a few on a light weight, as soon as I increased the weight (by 1 plate), I failed D'oh!
Although I'd done about an hour of cardio so I was fairly fooked at that stage...

Did you lose balance or did it get too hard to pull down on? I can't believe so many are having problems with these, I think they feel really natural

kevpants

Friday 27/02/09 Cycle 2 Wave 1

Deadlift:

warmup

75% 157.5kg x 5
80% 167.5kg x 5
85% 177.5kg x 8 woohoo

Pull Thrus:
60kg
x14
x10
x8
x8

Kroc Rows:
27.5kg DB

Right:
x 27
x13

Left:
x 23
x 11

Ab Pulldowns:
112.5 +5kg plate
x12
x9

So delighted that I can deadlift again. I was only expecting 7 reps on the last workset, but got an 8th one without being in any danger of missing it so I'm stoked. Hanley is a bit dumbfounded at my deadlifting form / technique. My hips start really high and the bar goes forward at a strange point in the lift, specifically as I tire. Must pay attention to that!

kevpants

Monday 02/03/09 Cycle 2 Wave 1

Military press:

warmup

75% 62.5 x 5
80% 65 x 5
85% 70kg x 8

Bodyweight dips:
x 18
x 10
x 6

Seated DB Power Cleans:
10kg DB's
x14
x10
x8
x8

TF Machine Curls:
35kg
x15
x8
x6
x5

TF Reverse Machine Curls (awesome machine for them)
10k
x20
x18
x15

Very happy with the pressing

kevpants

Wednesday 04/03/09 Cycle 2 Wave 2

Squat

warmup

80% 140 x 3
85% 147.5 x 3
90% 157.5 x 6

Assistance squats:

135kg x 15 :rolleyes:

Ab Pulldowns:
112.5 + 5kg plate
x15
x9
x10 (after longer break)
x10 (long break again)


Went for a cheeky 20 rep PR after my work sets. Was never gonna happen but I was actually really happy with it. I did 15 reps really solidly, what got tired was my ability to stand with the weight on my back. After the 15th rep I was like a question mark I was so crumpled under it but the rep itself was relatively good. If I wasn't so wasted after the work sets I reckon I would have hit 20 pretty easily. To demonstrate how bad I was, I racked the weight on a pin about 4 inches lower than the one I took it out of and my stance wasn't any wider! Spinal compression FTW!!

Hanley

Your shoulders kill mine... that's unreal!

Ya benching tomorrow?

kevpants

Hanley wrote: »

Your shoulders kill mine... that's unreal!

Ya benching tomorrow?

Well I gotta have some kind of strong point!

Yeah it's benchorama tonight.

Hanley

kevpants wrote: »

Well I gotta have some kind of strong point!

Yeah it's benchorama tonight.

A strong point other than your guns you mean?? After all the non-stop training youve been doing you're truly armed and dangerous now!!

Ya benching at the usual time? I don't know when I'll be around. I'm at home studying today for an exam tomorrow so time bears no constraint for once

kevpants

Hanley wrote: »

A strong point other than your guns you mean?? After all the non-stop training youve been doing you're truly armed and dangerous now!!

Ya benching at the usual time? I don't know when I'll be around. I'm at home studying today for an exam tomorrow so time bears no constraint for once

One week of direct bicep training and the gun jokes are already coming thick and fast!

Reckon about 06:30 tonight I'll be up there. All going to plan. Picking up the missus at 08:30 so an hour and half should be plenty of leeway.

Hanley

kevpants wrote: »

One week of direct bicep training and the gun jokes are already coming thick and fast!

Reckon about 06:30 tonight I'll be up there. All going to plan. Picking up the missus at 08:30 so an hour and half should be plenty of leeway.

Well in fairness it has literally been a whole week of bicep training. Non stop like

I'll see ya later on so!

kevpants

Friday 06/03/09 Cycle 2 Wave 2

Bench:

warmup+

80% 102.5 x 3
85% 107.5 x 3
90% 115 x 6

DB Bench:
35kg bells
x10
x7
x7
x7

Lat Pulldown:
75kg
x18
x10
x9

Seated cable row (strict)
52.5kg
x18
x14
x12

TF Machine Curl:
35kg
x10
x10
x8

TF Machine Rev Curl:
15kg
x13
x13
x13

Shocked at how good the benching felt. Flaring my elbows that bit more has really helped. Beats the hell out of my super-tucked technique before. Elbows weren't too sore either. Hopefully they'll stay that way.

kevpants

Monday 9/3/09 Cycle 2 Wave 2

Deadlift:

warmup

80% 167.5 x 3
85% 177.5 x 3
90% 190 x 7 :pac:

Good mornings:
90kg
x10
x10
x10

Ab Pulldowns:
112.5kg + 10kg plate
x11
x7
x5
x6

So happy with the pulling. I was hoping for 6 but expecting 5 on the 190. Getting 7 made my day.

kevpants

Thursday 12/03/09 Cycle 2 Wave 2

80% 65kg x 3
85% 70kg x 3
90% 75kg x 6

Assistance (Boring but big)
60% 50kg x10
45kg x 10
40kg x 9 :mad:
37.25kg x 10
32.5kg x 10

Bodyweight Dips
x20
x12
x8

Kroc Rows:
30kg
Right:
x27
x15
Left:
x23
x14

TF Machine Curlzz
35kg
x15
x9
x7

TF Rev Machine Curls
15kg
x16
x16
x16

kevpants

Saturday 14/03/09 Cycle 2 Wave 3

Squat

75% 130 x 5
85% 147.5 x 3
95% 165 x 6 (2 rep + 2.5kg PR)

HS Leg Press:
120kg
x20
x15
x12

POW Rev Hypers (That's right POW Rev Hypers)
2.5kg plate
x24
x14
x12
x11

Ab Pulldowns:
112.5kg + 10kg plate
x11
x7
x6
x5


Squats were AMAZING on Saturday. I was going for 3 reps at 165, 6 was easy enough too.

I found a great way to add weight to the Hanley Reverse Hyper using my dipping chain. Basically you shackle your ankles together with a plate inbetween. Felt great on the lower back. I named them POW Hypers cos TBH Hanley seems to be coming up with a new exercise every week up there and I need to keep up.

kevpants

Monday 16/03/09 Cycle 2 Wave 3

Done in my brothers home gym

Bench:
75% 95 x 5
85% 107.5 x 3
95% 120 x 3

DB Bench
27.5kg bells (all I could fit)
x18
x14
x12

Kroc Rows
42.5kg
Right:
x16
x10
x10
Left:
x14
x10
x10

Bicep Curl:
25kg barbell
x14
x7
x6

Rev Curl:
25kg barbell
x9
x7

This was rushed and with weird equipment so not a lot to say. Elbows were painful because I never got ice them after Saturdays squats, last few weeks I've been doing that and it's been helping. The pain wasn't as bad as it has been in the past so I think they're getting better, still cost me that 4th rep on 120 though.

Hanley

WTF does POW stand for....? Have you been watching too much batman?? :pac:

That's really strong squatting and benching btw. Fair play!!

You deadlifting tonight?

kevpants

Hanley wrote: »

WTF does POW stand for....? Have you been watching too much batman?? :pac:

Ok just to clarify POW is "Prisoner of War"...ya know...ankles chained together...whatever.

You've just made me realise every action film I obsessively watched as a kid in the 80's had POW's somewhere in the plot. You never see that anymore. What happened to the POW's? Now it's all about the suicide bombers with their newfangled doohickeys.

I suppose Chain gang hypers would have been better, or maybe Cool Hand Hypers! "Doin a reverse hyper here boss!", "Do a reverse hyper there Dragline"

Yee probably don't get that either.


I'm old.

bigstar

kevpants wrote: »

I suppose Chain gang hypers would have been better, or maybe Cool Hand Hypers! "Doin a reverse hyper here boss!", "Do a reverse hyper there Dragline"

Yee probably don't get that either.


I'm old.

great movie, which reminds me i need to go eat some hard boiled eggs

itsallaboutheL

kevpants wrote: »

Ok just to clarify POW is "Prisoner of War"...ya know...ankles chained together...whatever.

You've just made me realise every action film I obsessively watched as a kid in the 80's had POW's somewhere in the plot. You never see that anymore. What happened to the POW's? Now it's all about the suicide bombers with their newfangled doohickeys.

I suppose Chain gang hypers would have been better, or maybe Cool Hand Hypers! "Doin a reverse hyper here boss!", "Do a reverse hyper there Dragline"

Yee probably don't get that either.


I'm old.

Quality post

kevpants

Wed 18/03/09 Cycle 2 Wave 3

Deadlift:

75% 157.5 x 5
85% 177.5 x 3
95% 200 x 4

POW Rev Hypers
2.5kg plate
x27
3.75kg
x15
x20
x20

Ab Pulldowns:
112.5kg +10kg
x12
x8
x5
x4

Nice PR on the deadlifts, 5th rep was there but it would have been a grinder, not much to be gained from it so I left it at 4 as I'm starting to feel beat up.

Still sorting out the correct weights and technique on the weighted hypers but reckon I'm good to go for a 5kg plate and have the form pretty much down too.

the drifter

27 reps on rev hypers....you sir need your head examined...:)

kevpants

Friday 20/03/09 Cycle 2 Wave 3

Military Press:
75% 62.5 x 5
85% 70 x 3
95% 77.5 x 4

Military press Creepers:
32.5kg
x1 count to 10
x2 count to 10
x3 count to 10
x4 count to 10
x5 count to 10
x6 count to 10
x7 count to 10
x8 count to 10
x8 count to 10 (aiming for 9)
x3 (aiming for 10)

Pendlay Row Creepers:
60kg
x1 count to 10
x2 count to 10
x3 count to 10
x4 count to 10
x5 count to 10
x6 count to 10
x7 count to 10
x8 count to 10
x9 count to 10
x7 (aiming for 10)

Weighted Dips:
10kg
x13
x6
x4

TF Machine Curl:
35kg
x17
x10
x7

Stumbled across the "Creepers" template above and decided to implement it for my assistance work. The whole thing is over in a few mins and it absolutely kills. Hopefully it will be succesful in my ongoing mission to add lats to my latless physique.

kevpants

the drifter wrote: »

27 reps on rev hypers....you sir need your head examined...:)

They were a bit light TBH. I am still experimenting with a good weight to get a difficult set of 12-15 to try and build on ya know.

Malteaser!

kevpants wrote: »

They were a bit light TBH. I am still experimenting with a good weight to get a difficult set of 12-15 to try and build on ya know.

I dread to think what would happen if the chain was to snap mid hyper when you get to the heavier weights!!! :eek:

brianthebard

creeper stuff sounds interesting where did you hear about it? I'd also love to add some muscle wings...

the drifter

Malteaser! wrote: »

I dread to think what would happen if the chain was to snap mid hyper when you get to the heavier weights!!! :eek:

we used to use dumbells before we became all fancy....manys a hairy moment was had as 10-15kg took flight across a gym.....

kevpants

Malteaser! wrote: »

I dread to think what would happen if the chain was to snap mid hyper when you get to the heavier weights!!! :eek:

If I can snap that chain with a weight that I can reverse hyper I don't care what happens... I'll be awesome!

brianthebard wrote: »

creeper stuff sounds interesting where did you hear about it? I'd also love to add some muscle wings...

Dave Tate's Facebook page

the drifter wrote: »

we used to use dumbells before we became all fancy....manys a hairy moment was had as 10-15kg took flight across a gym.....

Hanley actually caught one of my plates as it skidded across the gym floor one day before I implemented the chains!

the drifter

chains not needed my friend a simple mens leather belt is your friend...but it round yous ankles and through the center of the plates...job done...

the drifter

kevpants wrote: »

Dave Tate's Facebook page

Dave tates on facebook....im so not being hes friend any more

brianthebard

kevpants wrote: »

If I can snap that chain with a weight that I can reverse hyper I don't care what happens... I'll be awesome!

lol I hope you are videoing your lifts that day!

Dave Tate's Facebook page

Oh man, I'd like to add him but he probably doesn't add anyone under 220 pounds??

kevpants

brianthebard wrote: »

Oh man, I'd like to add him but he probably doesn't add anyone under 220 pounds??

He'll add anyone who might potentially buy elitefts gear!

brianthebard

Lol still not me so.

kevpants

Tue 24/3/09 Cycle 3 Wave 1


Squat:

75% 135 x 5
80% 145 x 5
85% 152.5 x 9

Squat creepers:
72.5kg
x1 count to 10
x2 "
x3 "
x4 "
x5 "
x6 "
x7 "
x8 "
x7 was aiming for 9
Didn't do a 10th set as I couldn't breath :rolleyes:

Ab Pulldowns:
112.5kg +10kg
x10
x6
x4
x3

Well I found something more brutal than the 20 rep squats. The creeper layout for squats is insanely difficult. It basically turned into a cardio/deep tissue burn mess of sweat and broken dreams. Apologies to Malteaser who had to squat after me while looking into a mirror I pebbledashed with sweat and some saliva. Nice.

itsallaboutheL

Link for creepers. purlease

Hanley

I GM'd in that rack afterwards. I was wondering WTF happened the mirror!!

kevpants

itsallaboutheL wrote: »

Link for creepers. purlease

Don't have one. Just get 90% of your 1RM on any barbell exercise (guess if you have to I mean who ever does a 1RM pendlay row), then find 40% of that.

Then just do what I do above and aim for 10 reps on the last set. You won't get it though!

kevpants

Hanley wrote: »

I GM'd in that rack afterwards. I was wondering WTF happened the mirror!!

I should probably have wiped it off. Woops!

kevpants

Wed 25/3/09 Cycle 3 Wave 1

Bench:

75% 97.5 x 5
80% 105 x 5
85% 110 x 8 (1 rep PR)

DB Bench:
35kg
x12
x8
x8

Pendlay Row Creepers:
60kg
Did the full set!

TF Machine Curls:
35kg
x18
x10
x8

TF Rev Machine Curls:
20kg
x15
x14
x12

kevpants

Friday 27/3/09 Cycle 3 Wave 1

Deadlift:

75% 160 x 5
80% 172.5 x 5
85% 182.5 x 6

Rev Hyper:
5kg plate
x18
x18
x13

Ran out of time. Deadlifts felt heavy, could do with a deload but I'm close to the comp so I'm gonna hold off.

kevpants

Mon 30/03/09 Cycle 3 wave 1

Military press:

75% 62.5 x 5
80% 67.5 x 5
85% 72.5 x 7

Seated DB Power Cleans:
10kg bells
x20
x12
x8

JM Press:
52.5kg
x8
x6
x4

Ran out of time again!

kevpants

Tuesday 31/03/09 Cycle 3 wave 2

Squat

80% 145 x 3
85% 152.5 x 3
90% 162.5 x 7

Squat creepers:
72.5kg

Completed 9th set then gave up.

Ab Pulddowns:
stack + 10kg
x12
x7
x5

Really happy with 162.5 x 7. Reckon I'd be able for a set of 10 with that weight if I didn't ahve 2 work sets prior to it and was just nice and warm. Really enjoying the squatting at the moment. Form just feels perfect every time, not losing it forward, just feels like instinct.

kevpants

Friday 3/4/09 Cycle 3 Wave 2

Bench:

80% 105 x 3
85% 110 x 3
90% 117.5 x 5

DB Bench:
35kg
x15
x10
x9

JM Press:
45kg
x10
x7
x6

Bench was very shaky but could have been worse. How the fúck did I manage a 6 rep PR on the DB Bench on last week, I'll probably struggle for a set of 11 next time I go for it, they go up and down for no apparent reason.

kevpants

Mon 6/4/09 Cycle 3 Wave 2

Deadlift

80% 172.5 x 3
85% 182.5 x 3
90% 192.5 x 5

Good mornings:
70kg
x 15
x 15
x 15

Ab Pulldowns:
Stack +10kg
x 12
x 8
x 5
x 5

Twinged the old lower back again last night. Not injured per sé but definite discomfort. Didn't stop me getting 192.5 for 5 reps when I was already fecked tired, which was good. Need a rest, felt the need for a de-load last week but it just came a week early. Military press Wednesday evening, which is relatively easy going then rest until the comp on April 18th.

Hanley

Looks liek training's coming together perfectly at the right time!!!

I've been totally MIA recently. Things have been mad with work and the equipment so training's been real unpredictable. Hope you're still getting on ok in TF?

I'll probs be around tomorrow evening if you're training!