My Fitness Journal - Page 48

gcs118 · 15-Apr-05, 11:09 AM

Quote:

Originally Posted by Klinger

That pause in the hole is a killer. I pause for maybe a second and it feels like an eternity. Nice SLDLs. Are you doing them from the floor or from a riser? For a new challenge, stand on some plates like you do sometimes for regular DLs and see what that extra stretch in the hams does for you.

Oh yeah that pause is definitely murder...same for bench. It eliminates ALL momentum, but it sure works ya good. I do SLDLs off the little platform, so I go as deep as possible with those too. I think usually I am about touching my toes with the bar, and the weight still doesn't hit the ground yet. I started bending my knees slightly and that hits the hams much better, just like you and the others said. Good idea there.

gcs118 · 15-Apr-05, 11:10 AM

Quote:

Originally Posted by ajarvis

Geez, can you walk today lol. Good job

:

haha thanks Amanda. Although much more sore than usual, I can surprisingly walk/hobble just fine

ajarvis · 15-Apr-05, 11:40 AM

When you're doing deadlifts with knees bent to hit the hamstrings more, do you still go all the way down?

gcs118 · 15-Apr-05, 02:01 PM

Quote:

Originally Posted by ajarvis

When you're doing deadlifts with knees bent to hit the hamstrings more, do you still go all the way down?

That's for stiff legged deadlifts (SLDLs). Knees slightly bent, back straight, go down until hands touch toes about. I also do regular deadlifts regularly, and deadlifts off of plates (greater ROM) the same as a regular deadlift. Does that all make sense? lol

ajarvis · 15-Apr-05, 04:10 PM

Sort of. I still don't know all the different types of deadlifts. Whenever I see them online they all look pretty much the same... maybe thats why they are causing me problems lately.

gcs118 · 15-Apr-05, 05:17 PM

CHEST, Friday, April 15, 2005
Bench Press 10 x 45 lbs, 5 x 100 lbs, 4 x 120 lbs, 3 x 140 lbs, 3 x 180 lbs (2 sec pause), 3 x 180 lbs (2 sec pause)
Dips BW+15 x 8, BW+45 x 7, BW+45 x 6
Upright Rows 5 x 65 lbs, 5 x 105 lbs

Notes: Today felt like such a disappointment. Only 3 reps on the bench each...pathetic! I only improved on dips by one rep...pathetic! The 105 felt heavy on the upright rows...pathetic! It was a pretty blah day. Next week will be better.

**maverick** · 16-Apr-05, 02:39 PM

Hey, improvement is improvement. You only got one rep on your dips, so what? That's progress, and if its not fast enough for you, its only gonna make you do that many more next time.

I can sympathize though, I actually dropped one rep on my bench press, that sucked.

gcs118 · 16-Apr-05, 08:14 PM

I'll take the one rep improvement any day. I need to learn patience

**maverick** · 16-Apr-05, 08:51 PM

You've had this journal for almost a year now, thats more patience than most

CF-OC_gal · 16-Apr-05, 09:08 PM

Hey gcs118 - Sorry I never post in your journal. I do look at it. I just don't know what to say that hasn't been already said. maybe ... uh.. keep up the good work?

Naw... thanks for the words of encouragment in mine. I appreciate it. Your doing great.

gcs118 · 16-Apr-05, 09:53 PM

mav...you're right man, one step at a time

Brat...hey thanks for posting for me. I know how tough it can be sometimes so I like to encourage everybody

gcs118 · 18-Apr-05, 04:13 PM

BACK/BICEPS/ABS, Monday, April 18, 2005
Deadlifts 8 x 135 lbs, 5 x 225 lbs, 4 x 275 lbs, 3 x 335 lbs, 4 x 375 lbs, 4 x 375 lbs
BORs 5 x 115 lbs, 7 x 145 lbs, 7 x 145 lbs
DB Curls 5 x 30 lbs, 8 x 40 lbs, 7 x 40 lbs
Abs 3x10 on crunch machine

Notes: Wanted to do DLs off 35s again, but it didn't work out as planned. Squat rack was taken so I had to use a tiny area and I didn't want plates on the floor in people's way. The ROM is so much less on regular deadlifts now...ah I love it! BORs I upped the reps on each set by 2. DB curls upped reps by 3 and 2...improvements all around today. I'd never pulled 375 before...it was HEAVY. I'm always too tired for abs, I'll have to go an extra day or something and really pound them hard each week.

**maverick** · 18-Apr-05, 04:58 PM

Nice deads man, 375 is some serious weight. I can't wait til I finally get into a gym so I can break 300 already.

**.V.** · 18-Apr-05, 05:56 PM

Talk to the gym manager about putting in a DL platform. It only takes some 2x4s stacked 2 or 3 high. I had to use 3 to get me up high enough to do my shrugs from the bottom pin on my squat rack. It is about 5 1/4" high. If they went 3 2x4s and one sheet of plywood, it would be 6 inches high - which, according to my MD lifter friend, is the perfect height to DL from. He said that by doing SLDL, CDL, Sumo DL - whatever you do off the platform it makes the back stronger, the muscles over the SI stronger, and actually decreases the risk of injury from DL. It seems to me that with that much more ROM it would be more dangerous - but he said not. I still don't have the cojones to DL from a platform yet though. Congrats on your improvements here.

Of course you are too tired to do abs on back day - the abs and back are your core. Strong abs are the most important thing, not just an afterthought - they protect your back from injury. A strong back and weak abs will make you swaybacked. When I get some new pics, you will see what I mean - although it isn't as bad now as when I was fat. Try moving ab work to chest day or arm day - whichever one you have the most energy left over from. I do mine on chest day and it works pretty good. Just find a day to fit them in and you will be glad you did. Even if you add a whole day just for abs, that is an extra day of rest before repeating other body parts - that might be good too. Now get them abs done.

gcs118 · 18-Apr-05, 08:20 PM

Instead of the platform sometimes I'll use the 35s stacked 2 high to get me higher and get a greater ROM. There is no way in hell the rec center at my university would get a DL platform. They have one squat rack. And a lot of machines cluttering room where more could go.

I probably will end up moving abs to chest day or a day of their own. Gotta get them washboard abs