I want to be athletic.

mike456 · 09-30-2006, 07:08 PM

yea I usually do Glute Bridges to activate them or just squeeze them as hard as I could, but I didn't know stretching them activated them, your talking about static stretching right? or did you mean dynamic stretch?

fUnc17 · 09-30-2006, 07:15 PM

do a couple dynamic movements like bear crawls and db swings, then right into static

mike456 · 10-01-2006, 03:55 PM

I just did Stiff Leg Deads 140x3 , 140x3, 160x3 PR, These were very easily done I didn't want to push anything and hurt myself, I was just testing them out, I havent been doing these, but I do them occasionally (The most I ever did before today was 150x1), the reason I do stiff leg is because that is the only variation I can do, how come I can't do a regular dead, and get deep (I am guessing it is because of the bad core stability)?

I also tested out my bench today, I did 140x2 , 140x2, 140x3PR, this is the most I ever benched (140x3 is more than 150x1, right?), I read a perfect bench rep article, and found out my grip was too close, I widened my grip to make the forearms vertical when at the bottom of the rep, and it made my bench higher.

kenwood · 10-01-2006, 04:02 PM

nice P.R's man congrats. yes it should be 155-160 maybe even 165 or 170

. test it sometime

mike456 · 10-01-2006, 04:15 PM

I am so fucking stupid, I just tried to max out on 160, by myself, I have no power rack or safety cache, and I had the collars on, I was able to push it off and than I called my dad to just hold it lol, It is all cause of you Kenwood, telling me I could probably hit 170! Fuck you! lol, I know you guys are gonna say I am stupid because I kept the collars on, but people live under me, and it would make to much noise if I just let the plates slide off, If I get stuck I usually just push it off to the side and then stand up while still holding it, but I couldnt stand up this time, lol. When I was bringing the 160 down, I was so confident I was gonna press it up, hehe. But I was safe no matter what, if anything I would just let the bar drop on the floor. I bet I could hit the 160 if I was fresh, but I had just did 3 sets with 140...

kenwood · 10-01-2006, 04:21 PM

lol rofl! dude i'm worn out from my workout earlier when i did 225x6 and if i go and try 225 once i'd prolly fail lol. but if you can do 140x3 i'm sure you could hit 155 pretty easliy maybe 165

. maybe try it when your fresh and stuff ha.i know i can't do 3reps w/ 280 and thats 15lbs away from my max. i'm sure you max is higher than you think or reckon.

kenwood · 10-01-2006, 04:21 PM

better luck next time

mike456 · 10-01-2006, 04:23 PM

yea that was stupid to go and try after I just worked out. I got to anxious to try...

mike456 · 10-01-2006, 04:25 PM

the one rep max calculator says 140x3 = 151lbs
but every one is different some people can have ver good muscular endurance, but shitty strength, and some vice versa. So it is the average.
http://www.muscletech.com/CALCULATOR..._rep_max.shtml

mike456 · 10-01-2006, 04:29 PM

kenwod according to the calculator you should be hitting 225 9-10 times

kenwood · 10-01-2006, 04:55 PM

Quote:

Originally Posted by mike456

kenwod according to the calculator you should be hitting 225 9-10 times

my endurance sucks... i dont really like high reps lol my reps are 8,6,4 (pyramid(sp?) style)

fUnc17 · 10-01-2006, 10:30 PM

yea i wouldn't max out all alone with the collars on, just asking for problems. Collars are left off so you can slide the weight off in an emergency, trust me you will thank yourself when it happens because it will

mike456 · 10-01-2006, 10:33 PM

Quote:

Originally Posted by fUnc17

yea i wouldn't max out all alone with the collars on, just asking for problems. Collars are left off so you can slide the weight off in an emergency, trust me you will thank yourself when it happens because it will

yea, it doesn't matter tough, because I wont ever max out again (for any exercise), no point for it, unless your a power lifter or something. I was being a dumbass. And if I am going to train to failure, Ill leave the collars off, I dont care if the people downstars complain, its not worth getting hurt over.

mike456 · 10-02-2006, 02:19 PM

front delts are sore, it must have been from the wider grip benching

mike456 · 10-04-2006, 02:09 PM

Yesterdays Workout

Stretch- Hip Flexors, Hamstrings, Calves, Low Back, TFL

Dynamic warm-up

Resistance Training
Military Press
80x7
90x2
90x2

Machine Pull-ups
3x6 switched up grip

Stability
Glute Bridge
2x15 5 sec Hold
These are getting to easy, any advanced variation?

Push-up position Plank
2x30sec (practice)
Really trying to get form down, before moving onto regular planks again, but it is impossible to have good form with my bad posture, suggestions?

Bird-Dogs
3x10sec each side (practice)
same as the planks, impossible to keep a straight back because of the bad posture.

Standing on one leg while pressing 5pound plates overhead
3setsx10 (I didn't time these I just do a certain amount of presses... thats kind of timing it, I know I progressed if next week I can do 11) by the way for the newbs, this isnt resistance training, but just to work on my balance.

Standing Superman (I stand on on leg while leaning forward, and sticking my arms, and leg out)
3x10sec

Practice Squats/Step-ups/Split-Squat

My knee was hurting so I didnt do as much practice squats/step-ups, as I'd planned on, did about 1 set for each...

Stretch- Hip Flexors, Hammies

fUnc17 · 10-04-2006, 08:33 PM

increase the time on the glute bridges if they are easy

w/o looks good, how long you stretching for pre weight training?

and good call with the practice squats, only do those when your knees aren't hurting. use it as a way to gauge your progress

mike456 · 10-05-2006, 02:17 PM

Quote:

Originally Posted by fUnc17

increase the time on the glute bridges if they are easy

w/o looks good, how long you stretching for pre weight training?

and good call with the practice squats, only do those when your knees aren't hurting. use it as a way to gauge your progress

When I up the time, my hams usually cramp up, Ill try it next time, thanks

I do 2x20sec for each of the muscles I listed.

yea I do the squats to check progress.

It got alot better, but the forward lean is still rediculous, did you see the vid?

kenwood · 10-05-2006, 02:18 PM

good

mike456 · 10-05-2006, 02:20 PM

Quote:

Originally Posted by kenwood

good

Post Whore

fUnc17 · 10-05-2006, 02:45 PM

Quote:

Originally Posted by mike456

When I up the time, my hams usually cramp up, Ill try it next time, thanks

I do 2x20sec for each of the muscles I listed.

yea I do the squats to check progress.

It got alot better, but the forward lean is still rediculous, did you see the vid?

i've seen one vid, not sure if it was recent or not. your not going to just wake up and be able to do a flawless squat with no pain. its going to take time, just keep doing what your doing.

6 months from now you will see huge progress

mike456 · 10-05-2006, 07:49 PM

I did about 4 sets of pull-up jumps today, with an overhand grip I get all the way up, but it is too hard to do a negative, lol.

New PR on Military Presses- 90x4

kenwood · 10-05-2006, 07:53 PM

Quote:

Originally Posted by mike456

I did about 4 sets of pull-up jumps today, with an overhand grip I get all the way up, but it is too hard to do a negative, lol.

New PR on Military Presses- 90x4

awesome man

mike456 · 10-05-2006, 07:55 PM

Quote:

Originally Posted by kenwood

awesome man

thanks, before the set I thought I was only going to get 2, 3 max, but I got 4 without struggling on the last rep.

kenwood · 10-05-2006, 07:59 PM

sweet..were those seated or standing?

mike456 · 10-05-2006, 08:02 PM

Quote:

Originally Posted by kenwood

sweet..were those seated or standing?

standing barbell, I don't do seated.

kenwood · 10-05-2006, 08:05 PM

Quote:

Originally Posted by mike456

standing barbell, I don't do seated.

oic..no leg help? like going down 2" and exploding the weight up? lol

mike456 · 10-05-2006, 08:08 PM

Quote:

Originally Posted by kenwood

oic..no leg help? like going down 2" and exploding the weight up? lol

no, I am not you kenwood, I use good form

all the way down, all the way up, not using the legs.

kenwood · 10-05-2006, 08:11 PM

Quote:

Originally Posted by mike456

no, I am not you kenwood, I use good form

all the way down, all the way up, not using the legs.

exploding the weight up w/leg help isn't bad form. but anyhow good job man

09-30-2006, 07:08 PM	#151
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	yea I usually do Glute Bridges to activate them or just squeeze them as hard as I could, but I didn't know stretching them activated them, your talking about static stretching right? or did you mean dynamic stretch?
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

09-30-2006, 07:15 PM	#152
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	do a couple dynamic movements like bear crawls and db swings, then right into static
	Athletic Strength & Movement blog Strength Edge

10-01-2006, 03:55 PM	#153
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	I just did Stiff Leg Deads 140x3 , 140x3, 160x3 PR, These were very easily done I didn't want to push anything and hurt myself, I was just testing them out, I havent been doing these, but I do them occasionally (The most I ever did before today was 150x1), the reason I do stiff leg is because that is the only variation I can do, how come I can't do a regular dead, and get deep (I am guessing it is because of the bad core stability)? I also tested out my bench today, I did 140x2 , 140x2, 140x3PR, this is the most I ever benched (140x3 is more than 150x1, right?), I read a perfect bench rep article, and found out my grip was too close, I widened my grip to make the forearms vertical when at the bottom of the rep, and it made my bench higher.
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

10-01-2006, 04:15 PM	#155
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	I am so fucking stupid, I just tried to max out on 160, by myself, I have no power rack or safety cache, and I had the collars on, I was able to push it off and than I called my dad to just hold it lol, It is all cause of you Kenwood, telling me I could probably hit 170! Fuck you! lol, I know you guys are gonna say I am stupid because I kept the collars on, but people live under me, and it would make to much noise if I just let the plates slide off, If I get stuck I usually just push it off to the side and then stand up while still holding it, but I couldnt stand up this time, lol. When I was bringing the 160 down, I was so confident I was gonna press it up, hehe. But I was safe no matter what, if anything I would just let the bar drop on the floor. I bet I could hit the 160 if I was fresh, but I had just did 3 sets with 140...
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

10-01-2006, 04:23 PM	#158
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	yea that was stupid to go and try after I just worked out. I got to anxious to try...
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

10-01-2006, 04:02 PM	#154
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	nice P.R's man congrats. yes it should be 155-160 maybe even 165 or 170 . test it sometime

10-01-2006, 04:21 PM	#156
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	lol rofl! dude i'm worn out from my workout earlier when i did 225x6 and if i go and try 225 once i'd prolly fail lol. but if you can do 140x3 i'm sure you could hit 155 pretty easliy maybe 165 . maybe try it when your fresh and stuff ha.i know i can't do 3reps w/ 280 and thats 15lbs away from my max. i'm sure you max is higher than you think or reckon.

10-01-2006, 04:21 PM	#157
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	better luck next time

10-01-2006, 04:25 PM	#159
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	the one rep max calculator says 140x3 = 151lbs but every one is different some people can have ver good muscular endurance, but shitty strength, and some vice versa. So it is the average. http://www.muscletech.com/CALCULATOR..._rep_max.shtml
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

10-01-2006, 04:29 PM	#160
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	kenwod according to the calculator you should be hitting 225 9-10 times
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

10-01-2006, 10:30 PM	#162
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	yea i wouldn't max out all alone with the collars on, just asking for problems. Collars are left off so you can slide the weight off in an emergency, trust me you will thank yourself when it happens because it will
	Athletic Strength & Movement blog Strength Edge

10-02-2006, 02:19 PM	#164
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	front delts are sore, it must have been from the wider grip benching
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

10-04-2006, 02:09 PM	#165
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Yesterdays Workout Stretch- Hip Flexors, Hamstrings, Calves, Low Back, TFL Dynamic warm-up Resistance Training Military Press 80x7 90x2 90x2 Machine Pull-ups 3x6 switched up grip Stability Glute Bridge 2x15 5 sec Hold These are getting to easy, any advanced variation? Push-up position Plank 2x30sec (practice) Really trying to get form down, before moving onto regular planks again, but it is impossible to have good form with my bad posture, suggestions? Bird-Dogs 3x10sec each side (practice) same as the planks, impossible to keep a straight back because of the bad posture. Standing on one leg while pressing 5pound plates overhead 3setsx10 (I didn't time these I just do a certain amount of presses... thats kind of timing it, I know I progressed if next week I can do 11) by the way for the newbs, this isnt resistance training, but just to work on my balance. Standing Superman (I stand on on leg while leaning forward, and sticking my arms, and leg out) 3x10sec Practice Squats/Step-ups/Split-Squat My knee was hurting so I didnt do as much practice squats/step-ups, as I'd planned on, did about 1 set for each... Stretch- Hip Flexors, Hammies
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

10-04-2006, 08:33 PM	#166
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	increase the time on the glute bridges if they are easy w/o looks good, how long you stretching for pre weight training? and good call with the practice squats, only do those when your knees aren't hurting. use it as a way to gauge your progress
	Athletic Strength & Movement blog Strength Edge

10-05-2006, 02:18 PM	#168
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	good

10-05-2006, 07:49 PM	#171
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	I did about 4 sets of pull-up jumps today, with an overhand grip I get all the way up, but it is too hard to do a negative, lol. New PR on Military Presses- 90x4
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

10-05-2006, 07:59 PM	#174
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	sweet..were those seated or standing?