Seanp156

I can't really be sure because I don't have calipers... Just this scale and the readings are generally all over the place... I'm guessing somewhere around 15%, but it could be a little higher.

Also, for tomorrow (back day) I'm having trouble deciding if I should give rack deads a try, or stay with conventional for now...

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DeadBolt

Well how long have you been doing full deads for? I would think there is less hip rotation in a rack dead b/c you aren't really bending at the hip to much...it eliminates alot of the leg work. Its your call but if you have been doing regular deads for a while I'd say switch it up some and have fun.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Seanp156

The only type of deads I've ever done are conventional... I'm just hesitant to try rack deads because I've never done them, and I'm not really sure how to do them as far as how much back to use vs legs and how far I need to bend my back over (NOT the same as rounding).

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Archangel

I use Rack Deads sometimes, it's a different feel in that you don't feel the strain (Good Strain, not a bad one) as much, Just try 'em light and see if and how you like them!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Seanp156

Where should I set the rack at when I do them? A little below my knees?

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Archangel

I set the bars just a little below the knee, right around the upper shin

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Seanp156

Today's w/o was pretty good. I gave rack deads a try and also gave my straps a try on a couple sets...

8-1-05
Back/Abs/Cardio

5 minute biking warmup

Rack Deads
1st set - 225lbs 5 reps PR
2nd set - 245lbs 4 reps PR
3rd set - 275lbs 4 reps (straps) PR
4th set - 275lbs 4 reps (no straps) PR

BB Bents Rows
1st set - 155lbs 5 reps
2nd set - 135lbs 8 reps
3rd set - 135lbs 8 reps

BB Shrugs
1st set - 185lbs 10 reps
2nd set - 225lbs 10 reps
3rd set - 275lbs 10 reps (straps) PR
4th set - 185lbs 12 reps (no straps)

WG Lat Pulldowns
1st set - 110lbs 8 reps
2nd set - 100lbs 12 reps

Cable Crunches
1st set - 3 pins away from stack 12 reps (no numbers on stack)
2nd set - 2 pins away from stack 14 reps

Cardio - 30 minutes biking, random hill course, 8 resistance, 146 cals, 6.26 miles

stretch

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gwcaton

good job Sean

Congrats on PR's !

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

DeadBolt

Good job but....gettin very strong my friend!

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Seanp156

Thanks guys. Deadbolt... yeah my back's coming along pretty well strength wise, but I've still got a ways to go on benching and squats... I think back day's are my favorite now... I used to like chest day the most.

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shiznit2169

is there any significant difference between rack deads and normal deads? Like is it easier?

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Seanp156

Hmm... It's definately a little easier at least... I still felt the normal strain in my lower back that I do from normal deads... Basically you're starting with the bar around your shins instead of off the floor. 225-245 lbs rack dead felt similar to my 225-235 off the floor, but I'm pretty sure I couldn't have gotten 275x4 off the floor.

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DeadBolt

Yes its easier b/c uits a shorter rom. Its usefull to change up your deads so you don't get accustomed to the same thing. They help break through sticking point and allow you to use heavier weights and strengthen the back some. If you see saw between the two it should help to keep you always progressing.

I'd def say its easy....I wouldn't be able to move 300 off of conventional but rack I can nail 300.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

b_reed23

hey, look at all those PR!!

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shiznit2169

Sadly, i dont have a power rack at my gym so i cant set the bar on the pins. Unless i used the smith machine, but that's not the same.

My Journal

Seanp156

Well, you have to think it is my first time ever doing rack deads, so naturally there would be a lot of PRs .

My Journal

Seanp156

Tonight's workout was the first time I've done presses in about a month, so I wasn't too displeased with it, but nothing special... I think I hate BB presses in anything; decline, flat, incline, military... Overall I'd rather use DBs and I think I will from now on for a while. My shoulders felt and feel great overall... From saturday until now they feel fine, and during the workout I didn't feel much of any pain. Also, I've noticed the last few days they have been clicking or popping much at all. So, overall I think my shoulders are almost back to normal, but I'm still going to ice and do isometrics every now and then. My hip however, started aching a little when I was about 2/3 through cardio... Nothing major, just a slight ache/burn but still, it's not normal. I'll be icing it a little later tonight.

I really hope my squat and press strength catches up to my deads sometime in the next few month... I know you're supposed to deadlift a decent amount more than you press, and a little more than you squat, but it seems like my squat and press strength sucks right now... Although, I guess laying off squats and presses for a month or so would do that.

8-2-05
Chest/Cardio

BB Flat Bench Press
1st set - 135lbs 7 reps
2nd set - 145lbs 5 reps
3rd set - 135lbs 4 reps
4th set - 125lbs 6 reps

DB Incline Press
1st set - 40lbs 8 reps
2nd set - 40lbs 8 reps

Flat Flyes
1st set- 25lbs 6 reps
2nd set - 25lbs 6 reps
3rd set - 20lbs 8 reps

Chest Dips
1st set - BW x 3
2nd set - BW x 5
- Where the hell did my dip stength go to !?!? I used to be able to do 14, no problem...Maybe not after a chest w/o, but I used to be able to get around 10 after a chest w/o....

Cardio - 30 min elliptical, 426 cals, 3.02 miles, 10 resistance, interval course.

My Journal

DeadBolt

You w/o in a gym or home? Check some of the racks...alot of them are adjustable and you wouldn't even notice it. If anything you can set something up to stop the bar and shin level...try and get creative.

sean....good lookin w/o! I agree with BB's...I can't do anything of that sort right now either. Just gotta make do my friend!!

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

shiznit2169

I workout at my gym deadbolt. This is the squat rack we have http://www.ironmagazineforums.com/sh...&postcount=192 (fo' shizzle's journal)

My gym only has 2 of those and 2 smith machines so nothing i can do about it.

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Seanp156

Today was a decent leg day, I decided to do some squats and they felt pretty good. All throughout, my hip felt alright, a little aching during warmups on squats, but after that it was good. I went up to 175 on squats which is close to where I was before, but it felt like a TON of weight when I was unracking it, and out of the hole. I still just feel that compared to deadlifts, my presses and squats suck.

8-4-05
Legs

5 min bike warmup

Squats
1st set - 155lbs 6 reps
2nd set - 175lbs 5 reps
3rd set - 155lbs 5 reps

SLDL
1st set - 135lbs 6 reps
2nd set - 155lbs 6 rep

Leg Press
1st set - 270lbs 8 reps
2nd set - 320lbs 5 reps (got a little sick to my stomach so I stopped at 5)
3rd set - 360lbs 10 reps

Lying Leg Curls
1st set - 100lbs 8 reps
2nd set - 110lbs 6 reps

Leg Ext.
1st set - 100lbs 10 reps
2nd set - 125lbs 10 reps

Standing Calf Raises
1st set - 100lbs 6 reps
2nd set - 110lbs 8 reps
3rd set - 120lbs 10 reps (paused at the end for a little on last 3 reps)
4th set - 130lbs 8 reps (same as above)

stretch

My Journal

b_reed23

lookin good Sean! Glad your hip is feeling better! how is Physical therapy goin? Do you have to go for much longer?

My Journal!

Seanp156

Hey Billie, what's up? Well the funny thing is... After last night, I woke up this morning and my hip's got that dull ache feeling again... I wonder, is that EVER going to go completely away? Sometimes it's better than others, but it's still annoying that it's there.

I had physical theorapy earlier today and I guess it was alright. I still have I believe 4 or 5 more sessions, then a doctor recheck on the 19th. I haven't had shoulder PAIN (aching or sharp/shooting) for a long time, but there's still some discomfort on occasion. I'm icing my hip right now, then I think I'm gonna get a nap before getting ready for work; I didn't sleep much last night (maybe 4 hours?)

My Journal

Seanp156

Tonight's workout was very good. I LOVE working out on friday nights simply because there's even less peopel there than normal... At one point there was just me and another guy I'm kinda friends with now. Most of the people there seem to be really nice, at least the times I go, very friendly etc. On my way out, the manager informed me that the gym's having a party from 4-8 pm on monday, but I have work and then gotta pick my parents up at the airport which sucks, I'd really kinda like to go...

I got some seated shoulder presses in which was good... One thing I find very odd is that I can feel discomfort in my hip, shoulders, or both through the whole day, but after I warm up and get the blood flowing they feel fine for the most part. The only time I had any pain in the shoulders was during CG bench, I felt a little twitch in my right shoulder at the bottom of a rep, but that was it.

I'm looking forward to sleeping in tomorrow and basically doing nothing all day. I think I'll probably even lay off isometrics tomorrow just to give me shoulders and hip a break from any work.

Sorry for posting a novel, but hey, you know...

8-5-05
Arms/Delts/Abs/Cardio

Seated DB Alternating Curls
1st set - 40lbs 8 reps
2nd set - 35lbs 10 reps

CG Bench Press
1st set - 115lbs 6 reps
2nd set - 125lbs 6 reps (these feel much easier than the benching I do on chest day with a wider grip; granted it's less weight, but it goes up a LOT easier than even the warmups with the same weight on my chest days... I guess my triceps are stronger than my lats + chest?)

BB Curls
1st set - 85lbs 5 reps (almost back to where I was, just 1 rep short)
2nd set - 75lbs 6 reps

Bench Dips (hard as hell to get set up with the weight on my lap... Any advice on that?)
1st set - 25lbs 10 reps
2nd set - 35lbs 8 reps

Seated DB Press
1st set - 35lbs 5 reps
2nd set - 30lbs 10 reps

Upright Rows
1st set - 60lbs 10 reps
2nd set - 70lbs 9 reps

Twisting Declined Situps
1st set - BW x 20
2nd set - 25lbs x 20
3rd set - 25lbs x 20

Cable Crunches
1st set - 130lbs 14 reps
2nd set - 11lbs 16 reps (pause at bottom for last 6 or so reps)

Cardio - 30 mins biking, level 8 - 10, random hill course, 16.9 average mph, ~ 7 miles (didn't get to read this before the damn machine shut off...)

Just noticed some moderate discomfort in the shoulders and hip during my shower, and I just finished icing them... Hopefully a goods nights rest and a slow day tomorrow will help them out...

My Journal

Archangel

AWESOME w/o's in here Brother Sean!!! Glad the shoulder isn't giving you any problems really, just take care of it!!! Your throwin around some very nice #'s too my Friend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Seanp156

Thanks Angle, I just can't wait until my shoulders and hip are back to normal...If they will be... They do feel better after getting a lot of sleep, but still not 100%.

My Journal

Archangel