Say hello to my lil thread!

[Scarface30]

Katt I've thought about front squats, but I am not sure how I could do handling the bar on my shoulders. deloading is just a period of time when you take a rest, you drop your intensity like to a 15-20RM and drop a set or 2. you can do that so your CNS can rebuild itself from the previous weeks of heavy lifting.

Fitgirl thanks! yeah now that I think about it, it's me not being able to bend at the knee. when I do prisoner squats I can do them really well...maybe I will try a wider stance next time

 

[Fitgirl70]

Katt I've thought about front squats, but I am not sure how I could do handling the bar on my shoulders. deloading is just a period of time when you take a rest, you drop your intensity like to a 15-20RM and drop a set or 2. you can do that so your CNS can rebuild itself from the previous weeks of heavy lifting.

How does one perform front squats? I thought the bar should never rest ON the shoulders, but rather just a tad back on the back of the traps....

 

[King Silverback]

Great w/o BRother Scar, I would highly suggest widening your stance, some people (Myself included) cannot do a low narrow stance without pain or discomfort, due to bone structure, I simply have a heck of a time going parallel in a narrow stance, but wider than shoulders and I can go ATF!!! Just my 2 cents my Friend!!!

 

[Scarface30]

Fitgirl here's a link to what a front squat looks likeBarbell Front Squat

as for the bar not supposed to be on the shoulders, I am not sure

Archangel thanks Arch, really appreciate it! you're 2 cents has been adding up quite a bit to give me some much needed advice!

 

[katt]

That's how my husband does his front squats. I have to hold the bar palms up resting on my delts - that works better for me.

 

[SamEaston]

Good job on the lunges - i bet your legs and butt are mucho sore today after that workout!

I've never tried front squats before - they look quite tough. Let us know how you get on with them if you decide to give them a go!

 

[Scarface30]

hey Sam, thanks! it's kinda weird my legs do not hurt as much today as they did last week. I think I am due for a week off to re-coop because my intensity isn't as high.

as for the squats, I think I am going to try a wider stance like Fitgirl and Archangel mentioned.

 

[Fitgirl70]

Let me know what you think about that wide stance.

 

[MCx2]

I agree with the wide stance as well. Also stretching, stretching and more stretching!!

I believe I developed a bit of patellar tendinitis a while back and it really prevented me from squatting. Widening my stance coupled with stretching like a madman fixed me right up.

Another good looking workout btw!!

 

[Scarface30]

Repro thanks man, I found my get up and go wasn't the norm for that workout though.

so yesterday I was telling my parents that I've never felt heat that was 40 degrees out...well today I was outside helping my dad all afternoon, took the thermometer out to where we were working...46 degrees..I have to say, you guys that live in Phoenix and the South West

 

[katt]

46 degrees???? I don't live in Phoenix or the Southwest,,, but brrrrrrr

 

[Scarface30]

46 degrees???? I don't live in Phoenix or the Southwest,,, but brrrrrrr

I hope you're being sarcastic lol...maybe I should add 46 celcius =

 

[katt]

oh yeah,,,,, that makes a difference

 

[Witchblade]

46 degrees celsius =

 

[Scarface30]

yeah, it was pretty insane. although that as in direct sunlight.

and now I have a damn burn <--not that red though lol.

 

[SamEaston]

I was in Germany on holiday one year when they were in the middle of a heatwave. It reached 47celcius on average for the week i was there. Didn't see of Germany but we spent alot of time in the freezer section of supermarkets!

Hope your burn isn't too bad, Scar!

 

[King Silverback]

Enjoy the weekend BRother Scar!!!

 

[Scarface30]

thanks Arch! I'll try. playing golf tomorrow morning and maybe on Sunday so that'll be a good time.

so I went to the gym today and I TRIED to work out, I had no motivation at all. it was the first time I ever went to the gym to workout and left before I had completely finished, which pissed me off. so this tells me I NEED TO TAKE A WEEK OFF, in my opinion at least. no deloading, just relaxing + some cardio. coming back the week after but not using the program I have now, just gonna kind of wing it for 2 weeks, because then I'll be outta the gym again for my course.

 

[Gazhole]

Good call, dude.

No point forcing something out. A week off will do you some good anyways!

 

[Scarface30]

played 9 holes of golf yesterday, was gonna do 18 but it was so friggin hot! carrying a golf bag around for 3 hours does get tiring! I also went for a walk, about 4-4.5kms last night too.

start the my job tomorrow working outside painting sign posts, firehydrants, mowing, pruning trees that sort of thing, 3 weeks of work though..yay..why couldn't they hire me back at the beginning of the summer?! oh well, 3 weeks is better than no weeks!

 

[SamEaston]

Wow, you're going to be working outside in the heat - better make sure you don't get fried!

Enjoy your week off from the gym - you've worked hard and when you get back you'll be raring to go!

 

[Triple Threat]

so I went to the gym today and I TRIED to work out, I had no motivation at all. it was the first time I ever went to the gym to workout and left before I had completely finished, which pissed me off. so this tells me I NEED TO TAKE A WEEK OFF, in my opinion at least.

That's always been a sign for me. If you're not mentally there, it's time for a break.

 

[katt]

Yup - what he said - I'd take a week off also

 

[Scarface30]

Sam, Triple Threat, katt this week - no gym, starting my new job so I'd like to get used to working 8 hours a day before I work 8 hours a day then go to the gym.

today was a good first day. it friggin POURED(sp?)! I was outside cutting some grass with the whipper snipper and then it just started to fall! 4 hours using a whipper snipper must add up for burnin some Cals doesn't it? haha...after lunch it was a bit more laid back.

 

[Double D]

So you going to use the program me and you talked about?

 

[DOMS]

Sam, Triple Threat, katt this week - no gym, starting my new job so I'd like to get used to working 8 hours a day before I work 8 hours a day then go to the gym.

today was a good first day. it friggin POURED(sp?)! I was outside cutting some grass with the whipper snipper and then it just started to fall! 4 hours using a whipper snipper must add up for burnin some Cals doesn't it? haha...after lunch it was a bit more laid back.

Whipper snipper? I take it that's what Americans would call a weed whacker?

Whipper snipper sounds a lot like whipper snapper, which is an old slang term for a child.

 

[Scarface30]

Double D yeah, I probably wont start it until school starts. next few weeks I am just going to improvise something.

DOMS lol, yeah same thing.

beginning of today was BRUTAL. we had to carry cinderblocks, not your normal sized ones - bigger ones, up an incline of about 45-50degrees and the hill was about 20 ft high. some serious leg and back workout there!

 

[King Silverback]

Brother Scar, enjoy some rest my Friend!!!

 

[Scarface30]

so after a week off I am now back. hope you guys didn't miss me too much, ha! just kidding. felt so good to get back at it, that was definitely what I needed! changed it up quite a bit, and it's gonna be like this this week and next.

1A) incline bench 3 sets @ 115lbs/10,8,8
1B) bentover DB laterals 3 sets @ 18lbs/10,10,10

first time I have ever done incline bench, always used to use DBs, and it was the first time I have ever done the laterals too, felt very good.

2A) bentover BB rows 3 sets @ 135lbs/10,9,9
2B) incline DB flies 3 sets @ 25lbs/10,10,8

my rowing didn't seem to drop too much

3A) pullups 2 sets @ BW/9,8 +1 5second neg.

wow, never tried the negatives before..those are killer! the pullups overall were kinda weak after those 2 supersets.

4A) seated DB OH press 3 sets 35lb DBs/9,9,8 +2 3second neg.

my overhead pressing is not the greatest.

20mins on the bike then stretched.

all in all I am pleased, I might have over done it a bit but this is only going to last for 2 weeks and it was something I threw together right on the spot.

I also think I re-kindled my love affair with the superset. the RI for the supersets was only 1min and that was KILLER, my conditioning is not too great. the week off really helped though, because I'd have to say that was probably the most effecient workout I have ever had, I was done the weights in about 30mins!

 

[Double D]

I HATE supersets! Not because they are bad (because they are great!), but because they make me sick!