Jersey's "Me Too" Journal

[JerseyDevil]

Saturday, August 28th

Box Squats
135 x 8
185 x 5
225 x 5
255 x 5
275 x 2
300 x 1 PR

Box height set so squat was 3"-4" below parallel. Felt damn good to get back in the gym . PR felt good too.

SLDL
135 x 8
185 x 8
225 x 8
255 x 7

Leg Extensions
150 x 12
210 x 12
255 x 10

Standing Calf Raise
175 x 15
175 x 15
175 x 15

 

[PreMier]

Nice PR buddy

 

[gwcaton]

Wow ! 300 x 1 PR Got to love it !

 

[Rocco32]

Awesome job with the PR! I HATE box squats!!!!

 

[JerseyDevil]

Thanks everyone.

Rock, box squats felt really awkward to me also. But once you get get used to them... you'll love'em.

 

[P-funk]

I like box squats. Way to go.

 

[gwcaton]

Thanks everyone.

Rock, box squats felt really awkward to me also. But once you get get used to them... you'll love'em.

What are the advantages over reg squats ?

 

[BIG C]

Nice set of box squats!

 

[JerseyDevil]

What are the advantages over reg squats ?

This is want I told YM awhile back... "I think you'll find box squats will improve your overall numbers. When you come down and sit on the box, your body has a natural tendency to relax, unlike a regular squat where you are tense the whole ROM. It's like sitting down on a small stool with weight on your back, relaxing for a sec then standing up. Really effective."

 

[JerseyDevil]

Thanks Big C!

 

[gwcaton]

This is want I told YM awhile back... "I think you'll find box squats will improve your overall numbers. When you come down and sit on the box, your body has a natural tendency to relax, unlike a regular squat where you are tense the whole ROM. It's like sitting down on a small stool with weight on your back, relaxing for a sec then standing up. Really effective."

Thanks JD ! I'll file that for future reference

 

[P-funk]

This is want I told YM awhile back... "I think you'll find box squats will improve your overall numbers. When you come down and sit on the box, your body has a natural tendency to relax, unlike a regular squat where you are tense the whole ROM. It's like sitting down on a small stool with weight on your back, relaxing for a sec then standing up. Really effective."

Box squats are to help you explosivness out of the hole. I like to do them with light weight and do sets of 2 or 3 (usually 10 sets with 30sec. rest interval between them). this allows me to work on bar speed and teach my CNS to recruit maximal type IIb muscle fibers quickly. Also, they can help your confidence with a weight as you can set the bok high, above parallel, and slowly work down over a series of weeks to a lower box.

 

[gwcaton]

Box squats are to help you explosivness out of the hole. I like to do them with light weight and do sets of 2 or 3 (usually 10 sets with 30sec. rest interval between them). this allows me to work on bar speed and teach my CNS to recruit maximal type IIb muscle fibers quickly. Also, they can help your confidence with a weight as you can set the bok high, above parallel, and slowly work down over a series of weeks to a lower box.

Thanks Patrick

 

[yellowmoomba]

Nice squats today Jersey. It's good to see others commenting on how they use box squats too

Keep it up!!

 

[sftwrngnr]

Hey Jersey,
Awesome job with box squats. Keep up the good work.
-Dan

 

[JerseyDevil]

Sunday, August 29th

Cardio
Elliptical trainer: aerobic program, level 12 , 30 minutes

Afterwards tried benching the bar for 8 reps. Felt some business in the elbow, not pain... hard to explain. Put a couple of tens on, and did 6 reps. Definitely stressed the area. Again, not pain... but not a good feeling. My gut reaction is that it is going to be quite awhile before I'm 100%.

Because of that, I'm closing this journal. When I'm back, I'll probably start a new one. Thanks everyone for your support. I truly appreciated it.

 

[yellowmoomba]

Heal up Jersey!!!

 

[gwcaton]

Damn , Hurry back man !

 

[P-funk]

sucks man....hope you are okay.

 

[PreMier]

Damn. Best of luck.

 

[Monolith]

Sunday, August 29th

Cardio
Elliptical trainer: aerobic program, level 12 , 30 minutes

Afterwards tried benching the bar for 8 reps. Felt some business in the elbow, not pain... hard to explain. Put a couple of tens on, and did 6 reps. Definitely stressed the area. Again, not pain... but not a good feeling. My gut reaction is that it is going to be quite awhile before I'm 100%.

Because of that, I'm closing this journal. When I'm back, I'll probably start a new one. Thanks everyone for your support. I truly appreciated it.

Why close the journal?? You can still squat, cant you? And thatd certainly go a long way to preserving lbm in your upper body. Plus youd be able to really concentrate on your legs... get some nice poundages goin'.

 

[Rocco32]

Afterwards tried benching the bar for 8 reps. Felt some business in the elbow, not pain... hard to explain. Put a couple of tens on, and did 6 reps. Definitely stressed the area. Again, not pain... but not a good feeling. My gut reaction is that it is going to be quite awhile before I'm 100%.
QUOTE]
WTF?!? Trust me buddy. Leave it alone for 2 whole weeks (no squats, no trying out weight, no "just seeing how it feels") and after two weeks start off slow and warm up. You'll be fine but you HAVE to give it the 2 weeks. I know it sucks, been there many, many times. But it's what you've got to do! I feel for you but DON'T USE YOUR ARM for 2 weeks. That's the way it's got to be. Do it and you'll be fine, trust me!!!

 

[JerseyDevil]

I hear ya Rock.... You're going to hate what I have to say now. I did AM's today, then 'tested it' again. Oh the difference a day can make. Tried bar x 8, 95 x 8, 135 x 8, 185 x 15. I slowly lowered the bar, paused, and pressed. I honestly planned on 185 x 5, but once I got going the ego kicked in I guess. Felt very good. When I came home, I iced for 20 minutes, then applied heat as a precaution.

I PROMISE, no more pressing until next Sunday, which would be 2 weeks. Honestly, loading the bar for squats doesn't pose any problems... really.

 

[JerseyDevil]

Why close the journal?? You can still squat, cant you? And thatd certainly go a long way to preserving lbm in your upper body. Plus youd be able to really concentrate on your legs... get some nice poundages goin'.

I just hate to have a "limpin' along" lame ass journal. But maybe I will continue it... Thanks Mono.

 

[Monolith]

It'll only be "limpin' along" and "lame" if you let it be. With no other cns strain, you could do some pretty strenuous leg w/o's 2 or even 3 times a week. Even more if you take it a bit easier. You'll be able to make those legs three times as anabolic as they were when you had to fit in every muscle each week.

Make it a game - try to keep your bodyweight the same, even though you might lose some upper body mass. Get your legs to grow to compensate.

 

[yellowmoomba]

I hear ya Rock.... You're going to hate what I have to say now. I did AM's today, then 'tested it' again. Oh the difference a day can make. Tried bar x 8, 95 x 8, 135 x 8, 185 x 15. I slowly lowered the bar, paused, and pressed. I honestly planned on 185 x 5, but once I got going the ego kicked in I guess. Felt very good. When I came home, I iced for 20 minutes, then applied heat as a precaution.

I PROMISE, no more pressing until next Sunday, which would be 2 weeks. Honestly, loading the bar for squats doesn't pose any problems... really.

REST!!!

 

[JerseyDevil]

Yeah I know guys.... stupid is as stupid does. Good news is the elbow didn't seem to suffer any ill effects from yesterday's momentary lapse of reason. It feels fine today, which is a really, really encouraging sign. Come on Sunday!

Forgot to post what I did do yesterday, as I guess I will keep the journal alive.

Monday, August 30th

Good Mornings
95 x 8
135 x 8
155 x 6
175 x 5
195 x 5

Bench
...and as documented yesterday, I tested the elbow. I could feel the forearm/elbow being tight, but no pain. Each rep lowered the bar slow, paused on chest, and slowly pressed up.
95 x 8
135 x 8
185 x 15

Spread Eagle Sit-Ups
+10 lb med ball x 20
+10 lb med ball x 20
+10 lb med ball x 16
+10 lb med ball x 13

 

[P-funk]

so are you going to be training legs exclusively for the next few weeks?

 

[JerseyDevil]

Well it was looking that way a couple of days ago. But since then, my tendonitis has improved greatly. The doc told me to rest for two weeks, and that will be this Sunday. So for now, I plan to give it a go starting Sunday. I am going to limit myself to flat and decline work... no inclines or direct tricep work for now.

 

[P-funk]

best advice.......immediatly after your workout (and I mean immediatly....don't waite) Ice your tendonitis for 15min. this will help prevent inflamation. After that no ice for 45min. and if you are experiencing pain ice again for another 15min.