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- Thread starter CowPimp
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Damn, great w/o Cow. Your weights are shooting up. Are you doing reg squats or box squats?!? And do you go to failure on your accessory work?
What does abort mean on squats cow?
Means he decided to re-rack and try again.
Oh okrock4832 said:
Hey, what am I laughing at, I'm still at 135's on my dead
No shame in that, I used to have trouble with 95!Randy said:Oh ok
Hey, what am I laughing at, I'm still at 135's on my dead
Yeah I just started them last week. I will be adding a little weight this week I will probably toss on 150 and go another week. I am feeling good now with the form, but the exercise is still new to me. I'm going to move up very gradual.
I'm doing 3 sets of 10 now with varied grip.
I'm doing 3 sets of 10 now with varied grip.
nice weights there cow pimp.
I've been checking out your journal, nice gains in strength.
I have a meal plan similar to yours. I'll check in from time to time. keep up the good work
oh btw what does PR mean? and I've never heard of good mornings until I came here? sorry for the newb questions
I've been checking out your journal, nice gains in strength.
I have a meal plan similar to yours. I'll check in from time to time. keep up the good workoh btw what does PR mean? and I've never heard of good mornings until I came here? sorry for the newb questions
PreMier
Thanks man. Squats have always been one of my worst lifts, so it was a definite confidence booster.
rock4832
I use the cumulative fatigue method. Basically, if I do 3 sets of an exercise, I try to match that number of reps on all 3 sets. My goal is to reach failure on the final set, but not the first two. However, as you can see with my decline situps, I do occasionally hit failure when attempting to increase weight or repetitions. It just gives me a goal to meet next time though. 65 x 10 x 3 is what I must accomplish for that lift.
Randy
Progress will surely come. I noticed huge progress in my deadlifts. I also started with 135, although I did cleans before I did deadlifts, so that probably helped. I suggest trying to use a pronated grip as much as possible. However, at a certain point you are going to become limited by grip, and you will probably have to use an alternating grip. I have to use an alternating grip with much over 225-245.
bracewater
Thanks for stopping in. PR stands for personal record. Some people say PB, which stands for personal best. I don't bother highlighting PRs in my accessory work, only in my max effort lifts. Good mornings are great at working the posterior chain: hamstrings, gluts, erector spinae, and calves. Here is a good description, although I don't go down quite as far as he does:
http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=168
Thanks man. Squats have always been one of my worst lifts, so it was a definite confidence booster.
rock4832
I use the cumulative fatigue method. Basically, if I do 3 sets of an exercise, I try to match that number of reps on all 3 sets. My goal is to reach failure on the final set, but not the first two. However, as you can see with my decline situps, I do occasionally hit failure when attempting to increase weight or repetitions. It just gives me a goal to meet next time though. 65 x 10 x 3 is what I must accomplish for that lift.
Randy
Progress will surely come. I noticed huge progress in my deadlifts. I also started with 135, although I did cleans before I did deadlifts, so that probably helped. I suggest trying to use a pronated grip as much as possible. However, at a certain point you are going to become limited by grip, and you will probably have to use an alternating grip. I have to use an alternating grip with much over 225-245.
bracewater
Thanks for stopping in. PR stands for personal record. Some people say PB, which stands for personal best. I don't bother highlighting PRs in my accessory work, only in my max effort lifts. Good mornings are great at working the posterior chain: hamstrings, gluts, erector spinae, and calves. Here is a good description, although I don't go down quite as far as he does:
http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=168
Holy crap. I've been doing this wrong. I knew it. Thanks for the link, I know it was for bracewater, but it was helpful for me too. hahaha!CowPimp said:
Ok I get it, PR. I should be more intuitive
the good mornings look like a pretty good excersize. I may have to incorporate some into my future lifts.
also Cow Pimp you mentioned that you worked at the air port? which one? Dulles? BWI? Reagan?
reason I ask is I used to sling baggage at Dulles for a while back in 2002
flying for free was great too
the good mornings look like a pretty good excersize. I may have to incorporate some into my future lifts.
also Cow Pimp you mentioned that you worked at the air port? which one? Dulles? BWI? Reagan?
reason I ask is I used to sling baggage at Dulles for a while back in 2002
flying for free was great too
YOUR KIDDING ME!!! Those things are awsome. Is tarted them the other week and love them. can't wait to do them this week b/c I can't do deads. Soon I'll have both deads and GM's in my routine.BulkMeUp said:Dont think i will be doing those anytime soon!
Woo Hoo glad to be back. Put in 50+ hours of work last week and full time school. Haven't been at my comp in a while. Just finished my last project for finals---12 hours of doing homework what a day off LOL.
Man I want to say so many thing b/c I'm so happy my work is done..but I'll settle for whats up CP how ya doing?
Looks like you got some more followers eh?
Thanks from me for the link too Cowpimp!
I'm glad that link was helpful. That entire site is great. They have videos for a lot of different lifts. That kid uses really good form too. There are a couple of other people who do the videos, but the bandanna guy is really strict. Here's the general site:
http://www.bsu.edu/webapps/strengthlab/home.htm
GoalGetter
The key is to think hips back, hips forward. The rest will come almost naturally. How were you doing them before?
BulkMeUp
It's an awesome exercise. Don't be discouraged just because it looks like your back takes a beating. It does, but in a truly good way. The first time I did good mornings was an experience to remember.
bracewater
I definitely recommend incorporating them. It's a big part of Westside. I have been neglecting them as an ME lift until recently.
I work at Dulles for Independence Air, formerly Atlantic Coast Airlines. I'm a bag slinger myself. Who did you work for?
DeadBolt
Wow, sounds like a bitchin' week. School will be over soon though! How do you expect to do in your classes grade wise?
I'm doing alright myself, thanks. I'm gonna have to start putting in 50 hour weeks myself to scrape together the money for some classes next semester. One class, which is required for exercise science, will give me my CPR certification. Then, I can get my ACE, or similar, certification over the summer. I want more money, and I want to start getting PT experience. Yes, even if it means working at Bally's or something to start.
rock4832
No problem. Now go whip that posterior into shape!
http://www.bsu.edu/webapps/strengthlab/home.htm
GoalGetter
The key is to think hips back, hips forward. The rest will come almost naturally. How were you doing them before?
BulkMeUp
It's an awesome exercise. Don't be discouraged just because it looks like your back takes a beating. It does, but in a truly good way. The first time I did good mornings was an experience to remember.
bracewater
I definitely recommend incorporating them. It's a big part of Westside. I have been neglecting them as an ME lift until recently.
I work at Dulles for Independence Air, formerly Atlantic Coast Airlines. I'm a bag slinger myself. Who did you work for?
DeadBolt
Wow, sounds like a bitchin' week. School will be over soon though! How do you expect to do in your classes grade wise?
I'm doing alright myself, thanks. I'm gonna have to start putting in 50 hour weeks myself to scrape together the money for some classes next semester. One class, which is required for exercise science, will give me my CPR certification. Then, I can get my ACE, or similar, certification over the summer. I want more money, and I want to start getting PT experience. Yes, even if it means working at Bally's or something to start.
rock4832
No problem. Now go whip that posterior into shape!
Yea I've had a crazy week and the upcoming ones are going to be even busier. Classes are alright..I think I'll do decent. Only class I will have problems with is my health class LOL b/c I missed a test and he wont let me make it up so thats 33% of my test grades. Big oucher when it comes to his grading system.
Yea I just found out I got some killer financial aid so my semester is paid off...what a load off my mind! Did you file for financial aid? I got CPR cert. through the fire dept. so I don't need to take that class...I was thinking of doing the same as you and going for my PT cert this summer. I'd love to get it done in between my classes I'll be taking over the summer. I'll have to see how it works out. We will def. be conversing about this in the futur LOL before I do anything. I was thinking about ISSA..same as Rob Dimaggio..I read up on it and I like what they have to offer.
Yea I just found out I got some killer financial aid so my semester is paid off...what a load off my mind! Did you file for financial aid? I got CPR cert. through the fire dept. so I don't need to take that class...I was thinking of doing the same as you and going for my PT cert this summer. I'd love to get it done in between my classes I'll be taking over the summer. I'll have to see how it works out. We will def. be conversing about this in the futur LOL before I do anything. I was thinking about ISSA..same as Rob Dimaggio..I read up on it and I like what they have to offer.
LOL. Today was actually Good AM's and SLDL. Wish I had that link before the w/o. I basically do it the way in the link but I was wondering the whole time, "Is this right". And second guessing yourself during the exercise sucks. Only difference is I have a narrower stance, but no longerCowPimp said:
DeadBolt
I hate professors who don't give any leeway in a situation like that. Financial aid is great, but I'm not getting it this time around. I got it my first few semesters. However, due to some issues with my parent's tax information, I wasn't able to get it this time around. Next time I will be able to use my own tax information though. I'm going to do my taxes ASAP once the new year rolls around.
We'll definitely have to keep each other updated on our quests for knowledge. It sounds like we have similar goals in a lot of ways. I looked into ISSA too, and I am definitely considering that. I really wanted an NSCA cert, but you need a bachelor's degree to be eligible to take the test. NASM looks like they offer nice certifications too. However, the ISSA certification seems more complete relative to NASM. NASM seems like they suggest some pre-requisite knowledge.
rock4832
Confidence is definitely important; especially on a lift like the good morning. Also, I don't think a really wide stance is necessary. I go where it's comfortable. Same for squats.
I hate professors who don't give any leeway in a situation like that. Financial aid is great, but I'm not getting it this time around. I got it my first few semesters. However, due to some issues with my parent's tax information, I wasn't able to get it this time around. Next time I will be able to use my own tax information though. I'm going to do my taxes ASAP once the new year rolls around.
We'll definitely have to keep each other updated on our quests for knowledge. It sounds like we have similar goals in a lot of ways. I looked into ISSA too, and I am definitely considering that. I really wanted an NSCA cert, but you need a bachelor's degree to be eligible to take the test. NASM looks like they offer nice certifications too. However, the ISSA certification seems more complete relative to NASM. NASM seems like they suggest some pre-requisite knowledge.
rock4832
Confidence is definitely important; especially on a lift like the good morning. Also, I don't think a really wide stance is necessary. I go where it's comfortable. Same for squats.
Nice lifts all around Cow. I'm thinking about going Westside soon myself.
How exactly do you go heavy on good mornings, I havent figured it out yet. Also haven't figured out what a reverse hyper is.
How exactly do you go heavy on good mornings, I havent figured it out yet. Also haven't figured out what a reverse hyper is.
Tuesday, December 7th
Rest day again. I never have enough energy on days where I have school and work. I get like 6 hours of sleep, which is not enough. That just means I'll have to make sure I do my callisthenics routine the other two days this week I don't lift.
Work was crazy today. Our regular supervisor called off to take care of his sick son. I got stuck with the damned radio and had to play his role. Plus, we only had 4 people for most of the day. We're supposed to have 9 plus a supervisor, not to mention our ramps handles more cities than the other ramps. Oi, at least I have off tomorrow.
Meal1
4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C
Snack
bag trail mix
Meal2
2 slices WW bread, 2 TBS PB, 1 scoop whey, 1 cup 2% milk, cucumber
Meal3
trioplex bar
Meal4
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pita, celery
Meal5
tin sardines, 3 oz chicken breast, 6oz hulled barley, 20G olive oil dressing & golden flax seed, lettuce, tomato
Snack
1 scoop whey, 1 cup 2% milk
Meal6
1 cup 2% cottage cheese, 2 TBS PB
Rest day again. I never have enough energy on days where I have school and work. I get like 6 hours of sleep, which is not enough. That just means I'll have to make sure I do my callisthenics routine the other two days this week I don't lift.
Work was crazy today. Our regular supervisor called off to take care of his sick son. I got stuck with the damned radio and had to play his role. Plus, we only had 4 people for most of the day. We're supposed to have 9 plus a supervisor, not to mention our ramps handles more cities than the other ramps. Oi, at least I have off tomorrow.
Meal1
4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C
Snack
bag trail mix
Meal2
2 slices WW bread, 2 TBS PB, 1 scoop whey, 1 cup 2% milk, cucumber
Meal3
trioplex bar
Meal4
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pita, celery
Meal5
tin sardines, 3 oz chicken breast, 6oz hulled barley, 20G olive oil dressing & golden flax seed, lettuce, tomato
Snack
1 scoop whey, 1 cup 2% milk
Meal6
1 cup 2% cottage cheese, 2 TBS PB
BigDyl said:
Definitely look into it. Westside owns.
You use a weight that doesn't allow you to do many reps...
It's like a hyperextension, except your hips and legs are what move what your upper body remains stationary. Here's a link, although there's no picture or video:
http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=171
So what's your reasoning for doing the callisthenics routine? Are you afraid of overtraining doing that with Westside?
Thanks for the words of wisdom Cow... I just started with alternating grip after seeing all the pros using that method. I figured the best was to learn and become familiar with the proper form is by practicing the way I will be lifting as an advanced lifter. It actually feels pretty comfortable to me, I did try both ways though. I didn't work out yesterday cause it was my final, and today was the aftermath of it so I took one more day off to clear the mindCowPimp said:
. Tomorrow I go back to serious lifting.
Don't laugh, i feel so stupid:CowPimp said:
I don't know why, in my head a GM involved bending forward at the hip, to where your back is parallel to the ground, chest out, head up. And then back up. Legs straight, none of this hips back, hips forward action. And I could never do too many because (duh!) my lower back starts to hurt. Several times I've made a mental note at the gym to look up proper form for it, but when i leave the gym, that mental note goes in the mental waste basket. And so, the next time I went to the gym, i'd remember that I forgot to look up proper form, so I'd skip that and do something else.
So I'm glad you posted it or I'd never gotten around to it.
You areDeadBolt said:
!! I dont think i even want to try them in my dreams! I might just snap in two, if i did!I just started DL's. I think i got it right. No stress on my lower back but plenty on my hams. So far so good, but this is just my first session/set ever, so lets see how it goes.
CowPimp said:
For now i'll take your word for it. Let me get confident with DL's first.In the 7 years i have been going to the gym, i have only ever seen guys do this exercise a couple of times.
i did DL's with my legs yesterday. No soreness on my lower back but plenty on my hams today. So i guess i did it correctly. The only issue was that i couldnt keep my abs tight throughout the move. I guess that will come with practice.
I do have a question about the DL video. The guy brings up the weight quickly. Almost like he is jerking it up! is that right? I did DL's with a slow controlled movement while taking it down and bringing it up.
My gym has one of these bent DL bars. YooHoo.. no busted kneecaps or missing skin on my shins!!
You put your butt cheeks outGoalGetter said:Don't laugh, i feel so stupid:
I don't know why, in my head a GM involved bending forward at the hip, to where your back is parallel to the ground, chest out, head up. And then back up. Legs straight, none of this hips back, hips forward action. And I could never do too many because (duh!) my lower back starts to hurt. Several times I've made a mental note at the gym to look up proper form for it, but when i leave the gym, that mental note goes in the mental waste basket. And so, the next time I went to the gym, i'd remember that I forgot to look up proper form, so I'd skip that and do something else.
So I'm glad you posted it or I'd never gotten around to it.
You put your butt cheeks in
You put your shoulders up and move the weights around... (you do the boogie...)
BulkMeUp said:You put your butt cheeks out
You put your butt cheeks in
You put your shoulders up and move the weights around... (you do the boogie...)
Cow Yea def get up on that financial aid this year. I am lucky my first 2 years I am goign to community school so the 3 grand or so a year I get for aid pays tuition but once I transfer to the university I'll need to take a loan out.
Yea I've read up on a few and they all sound decent but for my situation and what they offer ISSA sounded perfect. And most all gyms around me accept it so its perfect. I can't wait to get started on it.
Randy Id say stick with the same side grip until the weight is to much for your grip. By doing this you will def get your grip strength up faster and you wont be able to overload your back nearly as fast. The weights wont be so severe that your back will hurt and discourage you from doing DL's. I use to try and mix my grips up so i could get some extra forearm in there when I DL'ed...I felt it helped alot when I went for max efforts.
GoalGetterOuch...that would be comfortable at all. I would probably fall over if I didn't bend anything. I think the guy in that picture has good form and awsome range of motion. Start light and work your way up.
BulkMeUp What type of DL's are you doing....sounds like you did Stiff Leg DL's on leg day. They will def hit the hammies more then lower back but if your do conventional or sumo deads properly your lower back will get hit. Try those on a back day and there is no better feeling then knowing you pulled that awsome amount of weight heh. Such a rush.
Good AM's are an awsome lift man...I have added them to my routine for now b/c I can't dead but once I start deads again they will still be in my routine. I think they are an awsome exercise to help with every day life and real world strength.
As for form the lifting portion should be with effort not making it a slow movements. Just bring the bar up but don't jerk it around causing injury....just get tight, grip the barm, and drive the weight up. If done in a controlled manner there should be no jerking just straight pulling. And on the decent don't drop the weight but don't shoot for a negative either...a controlled drop is what works best for me.
Yea I've read up on a few and they all sound decent but for my situation and what they offer ISSA sounded perfect. And most all gyms around me accept it so its perfect. I can't wait to get started on it.
Randy Id say stick with the same side grip until the weight is to much for your grip. By doing this you will def get your grip strength up faster and you wont be able to overload your back nearly as fast. The weights wont be so severe that your back will hurt and discourage you from doing DL's. I use to try and mix my grips up so i could get some extra forearm in there when I DL'ed...I felt it helped alot when I went for max efforts.
GoalGetterOuch...that would be comfortable at all. I would probably fall over if I didn't bend anything. I think the guy in that picture has good form and awsome range of motion. Start light and work your way up.
BulkMeUp What type of DL's are you doing....sounds like you did Stiff Leg DL's on leg day. They will def hit the hammies more then lower back but if your do conventional or sumo deads properly your lower back will get hit. Try those on a back day and there is no better feeling then knowing you pulled that awsome amount of weight heh. Such a rush.
Good AM's are an awsome lift man...I have added them to my routine for now b/c I can't dead but once I start deads again they will still be in my routine. I think they are an awsome exercise to help with every day life and real world strength.
As for form the lifting portion should be with effort not making it a slow movements. Just bring the bar up but don't jerk it around causing injury....just get tight, grip the barm, and drive the weight up. If done in a controlled manner there should be no jerking just straight pulling. And on the decent don't drop the weight but don't shoot for a negative either...a controlled drop is what works best for me.
