My Fitness Journal - Page 134

gcs118 · 09-Mar-07, 09:24 AM

Dave...thanks man

I've never done 4x210 touch and go, but now I got it paused. 225 for reps touch and go should be here shortly! What you recommend for rear delt work?

Andy and bear....thanks guys

**Firehawk** · 09-Mar-07, 10:01 AM

You could do bent over rows with your elbows out, face pulls, use a band and do pull aparts, but put the band in front of a post so that the middle is held away from you (makes them much tougher), um...rear delt raises...

Or you could opt not to change a thing since you're making progress.

gcs118 · 09-Mar-07, 01:19 PM

I'm gonna keep side raises until progress stops there, but I'll go ahead and re-add face pulls to my routine, they seem to work pretty well also.

gcs118 · 10-Mar-07, 01:41 PM

Saturday, March 10, 2007

Sumo DLs 5x135, 5x135, 5x185, 5x225, 5x255
Front Squats (ATG) 8x45, 8x145, 8x165
BORs (OH) 8x135, 8x170, 8x190

Notes: I don't like sumo DLs and I don't like front squats anymore. Maybe it's because I haven't pulled in a long time, but the sumos just don't feel right for me. The front squats I had positioned properly, I know because it was practically choking me, but no pain lol. I'm seriously considering working high rep squats every other week and instead of sumo/front squat variation just focus on my SLDL, as it was progressing well. So I'd rotate squats and SLDL every other week. I have 2 weeks to consider this, but I am not happy with this workout.

A good thing...BORs have become much easier since bench strength has been increasing as well. I am guessing perhaps the pause work has contributed to this somewhat. I will continue overhand rows until the progress stops, then continue with underhand rows to push the limits.

**Firehawk** · 11-Mar-07, 07:16 PM

1. Check your ego at the door. I don't think you like those exercises because you have to start at such lighter weight. Just think, if you get real high numbers on those, how high are your dead/squat numbers going to increase? Train weaknesses not strengths.

2. Sounds like you've developed a case of vaginitis.

seraph · 11-Mar-07, 09:19 PM

greg workout looks good, funny because i just added sumo's and front squats into my next month's workout, i didn't like the front squats at first because i had to go lighter weight but like firehawk said you train sweaknesses not strengths

:

gcs118 · 11-Mar-07, 10:32 PM

Dave...first let me say F you lol. I don't have an ego problem with these lifts, I don't care if I am only doing 225 or whatever for sumos, I genuinely don't like the lift. Front squats are alright, I'm happy with those numbers and I'm sure they will go up, but I don't care for them anymore. It's hard for me to put my heart into a workout I'm dreading. Yeah the numbers suck but if I enjoyed either one of the lifts it wouldn't be a problem. I'd rather enjoy working out...but you guys are right I need to train my weaknesses. I also get pissed because it's not easy to keep form on sumos, I tend to lean over as if it were a conventional deadlift as the weights get heavier. I guess I'll suck it up for this cycle, especially because they are only every 10 days as it is. I am looking forward to next cycle already.

**Firehawk** · 12-Mar-07, 07:26 AM

What exactly do you not like about the lifts? I think they are an acquired taste. I didn't like front squats at first either but now I see their value.

It's likely your hips are weak and that's why you are leaning over on the sumo deads. It's a highly more technical movement than the conventional dead.

Get rid of that vaginitis and you're all set LOL.

gcs118 · 12-Mar-07, 09:30 AM

lol....the sumos just don't feel as natural as the conventional deadlift. It doesn't seem like the most efficient way for me to lift the weight, like my body tells me to do it differently. As for front squats, holding it in place is a challenge I need to get used to. It's much different than other squatting. If my hips are weak I'd like to address that....I'll stick with sumos this cycle and see what happens I guess.

Klinger · 12-Mar-07, 11:31 AM

A new position on an old lift is always a pain the @ss. It'll get better with additional reps. That said, if you don't like it, ditch it. There are plenty of other ways to attack muscle groups. No sense doing a workout you're looking for excuses to skip, right?

gcs118 · 12-Mar-07, 03:52 PM

I really want to stick with sumos if I can for the supposed benefits...even though I hate them. I might drop front squats after all, I just don't know yet. I can always cut the cycle short if I develop a stronger, more passionate hatred of sumos lol. I have almost always enjoyed my workouts and the combination of lifts...this is definitely an exception.

**maverick** · 12-Mar-07, 04:34 PM

I dropped front squats too, mainly cause I couldn't seem to get a groove going on them. I was adding weight and getting stronger, but I just couldn't get a good feel for them.

Sumos on the other hand (bottom position squats) are what I am attributing my recent squat PR's to. They force you to use your hips instead of your lower back. My lower back has always been solid, and these are doing the same for my hip drive. I am literally stronger in the hole than I am a 1/3 of the way up to lockout. I know they are awkward, but if you advance like me with them, you'll be very happy you stuck with them.

gcs118 · 12-Mar-07, 05:00 PM

My lower back has always been stronger than my hips...I guess I have no choice and I am condemned to sumo deadlifts.

**Firehawk** · 12-Mar-07, 05:15 PM

The fact that your lower back is probably very superior to your hip strength Greg is why you aer struggling with the sumos. I'm going to have the same problem. You aren't alone. This is why also when i get to near max squats my body wants me to lean more than I should. Path of least resistance. My body would rather use my back since it's easier, than use my legs. It's an imbalance thing. It's very common and if you just suck it up and work on it, you'll fix it. Don't worry.

gcs118 · 12-Mar-07, 07:03 PM

Monday, March 12, 2007

Flat Bench (2 sec. pause) 10x45, 5x135, 5x170, 5x190, 5x210
Decline Press 8x195, 8x215
DB Side Raises 13x40, 10x35

Notes: Phenomenal workout loaded with PRs. 5x210 is a record, not just for paused but for touch and go as well. I did not expect 8x215 on decline, as I barely got 6x215 last time, but I pushed it out and just managed 8. I am becoming very comfortable with the 40 lb DB for side raises, too. It was too crowded to toss in a set or two of facepulls, so I'll wait til next time, or if not then, next cycle.