Re: Pumping Iron with Zemekone and Icehog3
 

It was awful. I am not used to being up this early, was half asleep and had that weird low sugar sickness that makes you feel like your going to vomit. 6 egg whites and 4 peices of bacon cured that though

Re: Pumping Iron with Zemekone and Icehog3
 

I always do low bar back squats. Never had a shoulder problem caused by them.

I would check form on your bench. Your upper arm should be angled down from the line of your shoulders the whole time, coming closer to your body as you lower the weight to your chest. this will happen naturally if you have the proper grip on the bar. Most people grip it too wide. The bars at my gym have five knurled sections, one in the center and two around a thin line on either side. I put my pinky at that line when I bench.

Re: Pumping Iron with Zemekone and Icehog3
 

Sucks man I know. I used to work 12 hours night shift then get up in the afternoon after sleeping all day to workout. My only advice is, try to get used to eating before working out. When I finally got used to it, I would drink a protein shake with milk while making eggs bacon and potatoes w/ ketchup before hitting the gym. I must say now in hindsight, that I had some of my best workouts in that fashion.
Debating on hitting the gym or night, overtime at work has been making me very tired.

Re: Pumping Iron with Zemekone and Icehog3
 

Good pick up there.
Your going to have to experiment with how you hold the bar. Next time you squat play around with the width of your hands and how high or low you hold it on you back. This will take time. I personally know guys who squat close to 1,000 and are always complaining about bar position etc.

My advice would be to load the bar up with some weight ( something you can handle for 10 reps or so ) and hold the bar very narrow, then very wide. have it rest on your back very high up ( traps ) to very low lower traps / rear delts. And then go from there. Like I said before it's going to take some time getting used to and learning what is comfortable for you to squat. Just remember, the heavier you go with squats the more apparent any bar position issues you have will come to light.

Re: Pumping Iron with Zemekone and Icehog3
 

:pu

Some of my most sickening workouts have been after eating within 1 hour of the gym. I just get some ridiculous heartburn/acid reflux and experience some mini-throw-ups ... stopping short of the full-on puke fest.

Legs soon. Stretching and waking up now.

Re: Pumping Iron with Zemekone and Icehog3
 

Deloading day today. Bench, DB Rows and Front Squats.

Re: Pumping Iron with Zemekone and Icehog3
 

Had to stop back in to post right quick. Hit some PRs on squat today -- 315 x 3 (PR for reps ... and could have gone higher but stopped to conserve energy); went for 365 (first time trying) and hit it at 3/4 the first time then 1/2 the second time. I'll hit it at full depth next week and probably jump up closer to 300 for box squats. :tu for the record, I think it's the box squats that have been really helping my squat and deadlift. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Congratz!

Re: Pumping Iron with Zemekone and Icehog3
 

I've been working in one good chest and tri workout a week to supplement my Crossfit.

Today was:
dumbbell press 40x10, 45x10, 2-50x10
Chest press machine 125x8, 3-137.5x5
Close grip bench 4-60x10
dumbbell pullovers 4-40x10

Threw in a set of sit ups between each exercise.

Re: Pumping Iron with Zemekone and Icehog3
 

Since I don't think I'll be hitting the gym again this week I did this last night.

2 exercises - Shoulders
2 exercises - Triceps
2 exercises - Legs
2 exercises - Back

Felt good.

Re: Pumping Iron with Zemekone and Icehog3
 

Off to the gym in a few going to do a little Deadlifting then some other stuff. Don't think it will be much.

Re: Pumping Iron with Zemekone and Icehog3
 

Hope your calves and biceps exercises went well. ;)

off to the gym for some cardio and to train the DrMS....

Re: Pumping Iron with Zemekone and Icehog3
 

Pulled tonight, then some rows and shrugs. That was bout it.

Re: Pumping Iron with Zemekone and Icehog3
 

Just had a good workout. My legs are beat. Started with pull ups to squats, to bent over rows, to leg press, to seated rows. I can barely stand.

Re: Pumping Iron with Zemekone and Icehog3
 

just had my sh*ttiest workout in memory. it's shoulder day; but my arms are totally effin shot from squats. yup ... low bar position is a biotch. of course, I didn't realize this until I was doing overhead presses. my triceps were hurting so bad and so deeply that I almost couldn't take it. been close to tears a couple of times in the last hour. fuuuuuuuuuuuuuuk. :mad:

followed the overhead presses with lateral raises. Worked up in 10-20lb increments from 130 to 200lbs (5-8 reps each). followed those up with rear delt raises. 175 (a warmup for me) hurt so bad, on my triceps and my lower bis, that I called it quits then and there.

i'm taking the weekend off and need to rethink the order of lifts for next week. I'd rather not change things too radically because I only have 2 weeks left on this cycle; but at the same time, this order isn't going to work. hmmmmmm.... :hm

Re: Pumping Iron with Zemekone and Icehog3
 

Weird that the squat bothered you that much. I go with a relatively low back position, bar about the middle of my shoulder blades, and while occasionally, I will feel it in my wrists, my arms never do more than steady the bar. The full weight is always on my back. The only thing I can think of is that maybe you are not leaning forward enough? It does wind up being a more forward position the lower the bar is. At the bottom of my squat, the base of my ribcage is almost on my knees. When I am standing, I am leaning slightly forward, how much depends on the weight on the bar, more weight = more lean. I also go with a wide grip on the bar, my hands are at the outer edge of the knurl, almost to the plates, arms about 3/4 extended. Basically, your center of gravity is going to be over the middle of your feet. When you are lifting, that means the bar is over your feet for the whole lift - with a low back bar position, that puts you leaning quite a bit further forward than with a high back bar position. Gotta stick that butt out and keep your chest up.

Re: Pumping Iron with Zemekone and Icehog3
 

Middle of your shoulder blades? Good lord!

Re: Pumping Iron with Zemekone and Icehog3
 

I understand the mechanics of it. That's not the problem. The problem is a non-regulation bar (too fat) and poor joint mobility. I wrap my wrists (I have to given their effed up condition); but the movement requires more tris and bis than you'd think. Couple that with PRs on bench on Monday and one helluva back day (some tris there, too), and it's just a perfect storm. So I guess I can't blame it entirely on the squats. I just hit it a bit too hard this week and possibly didn't warm up enough this morning. oh well. I'm not Injured ... just hurt (if that makes sense).

Re: Pumping Iron with Zemekone and Icehog3
 

Gotcha. I say go give your gym sh*t about the crappy bars again :ze

Re: Pumping Iron with Zemekone and Icehog3
 

I think I need a break. My tris were killing me today in the gym. Also noticed a bruise on the same spot on each arm's biceps ... and can't for the life of me figure out how they got there. :r Anyway, perhaps the tris are my body's way of telling me it's time to take a week off and come back with a switch-up (hypertrophy, in my case).

I think I'm going to listen....

Re: Pumping Iron with Zemekone and Icehog3
 

Ok lifting yesterday. Cleans, Incline Bench and lat pulldowns. I'm working up to being able to do actual pullups, need to get stronger, but also lose some weight, I think...

Re: Pumping Iron with Zemekone and Icehog3
 

I lied. I didn't listen. I lifted today. :r Her siren song is just too tempting. :ze

Deadlifts with no straps (need to work on grip)

135 x 10
225 x 5
315 x 5
405 x 1
465 x 1F (grip failed at the top)
465 x 1F (grip failed again)
500 x 0/FAIL (strapped in -- I figured if I was gonna cheat, I should try some real weight)

315 x 5
315 x 5
315 x 5

Did a couple sets of under-hand rows and called it quits. I was beat. I'm really curious what I can pull with a regular 1" bar. Given that grip is weaker on a fatter bar, I'm very confident I could do 465. I might could even do close to 500. :hm

I'd love a hot bath right about now. Unfortunately, that's gonna have to wait....

Grip work tomorrow, methinks.

Re: Pumping Iron with Zemekone and Icehog3
 

Deloading day for me. Squats, rows, dips and some leg raises.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice workout D...I think you should have added a set inbetween 315-405. Thtas a huge jump as you are nearing your PRs. I think one at 365 would have been a good one, plus given you an extra work rep, and more confidence. :2

I had a nice day today. A little tri plex pull from the hang. Did pretty well actually I was suprised at how the weight "jumped" Grip was definatly the biggest detriment. My Snatch grip stuff has went to complete ****.

After that I did some light front squats to keep it respectable followed by some Standing DB Military Press 4x8

Then finished up with a circuit of shoulder stuff

Frontraisedx15
Sidex15
bent over side raisesx15
uprightrowx15
arnoldsx15. Repeat x3

got a nice burn

Re: Pumping Iron with Zemekone and Icehog3
 

yoga?

----------------
Now playing: Dayglo Abortions - **** My **** Stinks
via FoxyTunes

Re: Pumping Iron with Zemekone and Icehog3
 

Ya ... I usually do. Decided not to today to conserve energy. Honestly, I could have repped 405 for at least 3 ... possibly 5. I'm very comfortable with 405 at this point (even *with* the fat bar). Grip is my biggest enemy on this bar; so it's about striking the balance between a proper warmup and not fatiguing my grip.

:su

Nice workout today, yourself, btw. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

You would be surprised at how much easier it is to pull weight with a REAL deadlifting bar, not the run of the mill piece of **** bars at most gyms. I was always around the 500 mark for awhile, then the first time I used a real bar I cracked 565. Which makes me think because I havent pulled on a real deadlift bar in 6 months or so.

Edit-Might go workout tonight dont know yet, I did a little BS work on sunday. Been really not in the mood to train. 10 hr days at work been making me crappy.

Re: Pumping Iron with Zemekone and Icehog3
 

I hear ya, Frank -- I've been prepping about 10 hours for each class (teach 2 classes), which makes for some 15 hour+ days. = fail. :mad: I haven't been getting nearly enough sleep or approaching anything close to a proper diet. :pu

I'm thinking I might go to a different gym next week, buy a day pass, and hit the 3. we'll see what my tris feel like by then. If they're hurting like they've been, I'll hold off until next month or so.... in the right setting, I should be able to hit something like 200 BP, 365 S, 455 DL. Still light compared to you monsters; but I'm getting there.

I'll be happy when I double those numbers (2000+ total). :r

Re: Pumping Iron with Zemekone and Icehog3
 

quick little jog outside after work...prob gonna hit the gym tomorrow. :ze

Anyone got suggestions on where I should incorporate deadlifts into my routine of chest/biceps...back triceps...shoulders/squats..

Re: Pumping Iron with Zemekone and Icehog3
 

You should be doing full body every day :D

Seriously, though, I do deads on leg days when I do body part splits, but back days would work too. If the order is as you list above, I would go with leg/shoulder days.

Re: Pumping Iron with Zemekone and Icehog3
 

yeah ... on back day. they're gonna work your posterior chain and, the heavier you get, they're gonna hit your spinal erectors harder and your lats and traps. sure, they'll thrash your hams, too ... so leg day might suck ass; but I find them to be a pretty good ful back workout (full body, for that matter).

Re: Pumping Iron with Zemekone and Icehog3
 

Slightly depressing moment this morning: I weigh more right now than I've ever weighed in my life.

Then again, I'm stronger now than I've ever been in my life.

Mixed emotions....




Guess I'll make the most of it and go hit traps, grip, and bis (never hit bis yesterday). :ze Off day schmoff day. :p :r

Re: Pumping Iron with Zemekone and Icehog3
 

Add some double ply gear and a nice cycle or ten and you'd be damn close.

It's a double edged sword my friend. There are some guys who stay lean and get strong as hell for that matter. But it appears that you fall into the same boat as myself. Past winter I went from 220ish to 250 and all of my lifts went through the roof. Granted a good bit was a bloated belly. I did get stronger. I guess it comes down to what you want to do with your lifting. Like my friend said, " You wanna look like you can bench 600 pounds or actually bench 600 pounds". Granted, like I said before some guys can accomplish both, usually through an insane amount of AAS. I think myself I am at a crossroads with my lifting. Yea it's nice to toss around crazy weight. But when I walk around, I just look like a big bloated short guy with no neck.

Re: Pumping Iron with Zemekone and Icehog3
 

I wish on both counts, sir. :)


honestly, Frank, actually being able to throw around the weight is what's more important to me. I think, though, that some of what I'm carrying around is impeding me a little bit. I don't want (and honestly don't think I could attain with my genetics) an Ambercrombie body ... and I know that I'm going to gain weight, which doesn't actually bother me all that much when I'm having good results. I'd rather have a Mark Bell body. :D

at the end of the day, I'm much happier with how I look and feel now than when I started this journey less than two years ago. I guess I just wish I was stronger at my current weight.

Re: Pumping Iron with Zemekone and Icehog3
 

Just got back from some cardio. Really, I went to do elliptical so that I could stretch out my hams and glutes. It served its function and burned a couple hundred calories along the way. Did some stretches afterward, too. Now I think I might be able to squat tomorrow. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I did some front squats on tuesday. I couldn't believe how much ROM I lost in my fingers and wrists. It was a little agonizing but I got through it. I'm gonna bring some straps next time and use a modified grip.

Basically here is my 4 day split. At the end of each session there is a circuit. Arm's one day and shoulders another. I have some bulky large upper body, and I would like to cut it up so thats my goal. Basically on my arm day I just pick 6 random tricep/bicep exercises do 15 reps of each, no rest between, and do 3-4 sets. I do the same on shoulder day, but on shoulder day I do
Front Delt Raises
Side Delt Raises
Bent over Shoulder Raises
Arnolds
Upright row

Heres my 4 day split as it is

Monday
Bench
DB Incline
T Bar Row
Leg Curls
Leg Extensions
Arm circuit

Tuesday
Triplex pulls. From floor. Heavier day
Overhead squat/good AM Combo Warmup activities
Light Front squat
Standing Military Press
Shoulder Circuit

Wensday off

Thursday
Incline BP
DB Bench
Bent over row
Leg Extensions
Leg Curls
Arm Circuit

Friday
Triplex pulls-Heavy-Hang
Back Squat
Sitting Military Press, Heavy DB
Shoulder Circuit

Re: Pumping Iron with Zemekone and Icehog3
 

I cried reading your Friday ... a thing of beauty and pain. Sublime. :r

That's hardcore, dude. I've gotta say one thing, though: I'm a little surprised by the leg extensions and curls. I'm surprised because I'd figured you for someone to do more compound exercises rather than such targeted ones on a big muscle group like that. Care to elaborate?

Re: Pumping Iron with Zemekone and Icehog3
 

Hmm...You know I am not really sure why I put them in there. More of a do legs everyday kinda attitude. Plus I have some serious imbalances from my quads and glutes to my hammies. I kinda also work this in at a circuit style. A little anaerobic. This might sound bad, but I f$$$$$$$ hate doing cardio. And im not a very intense person...so to supplement that I try to add in these fun little circuits, which aren't complex and I can just crank them out, get a good burn and feel like I did something. I'm not a good deadlifter, and I dont really like the exercise. Plus I get enough pull work from the floor on my 2nd tri plex day..

Another thing is that I do a lot of pushing/pressing with my legs..I.e squats so the leg curls are a nice pull, the extensions are kind of a opposite pull. My method to my madness is also on my upper body press days...Bench pressing, then kinda doing the opposite with t bar rows. I think this balance of pushing and pulling and almost reverse loading helps injurys

Re: Pumping Iron with Zemekone and Icehog3
 

That's all very interesting, Dave. That actually helps me understand you a little bit more. I think what you're trying to say is that deep down, you're an Abercrombie boy who's trapped inside of Ed Coan body. ;) :r

I'm totally just giving you sh*t. But your explanation makes a lot of sense and does help me understand you and your lifting approach a bit better. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Was in the midst of writing and closed my browser...

Pretty good today, started off with deads, 275x3, 315x1 (PR), then DB Overhead press for 65x5, 70x3(dropped the 4th) and 70x4. Finished up with some lat pulldowns for 195x5, 210x5, 210x4.

Re: Pumping Iron with Zemekone and Icehog3
 

Personal record in squat, today. :wo

135 x 8
225 x 5
275 x 3
315 x 3

365 x FAIL: I crossed parallel and couldn't get up so I dumped the weight. At this point, a couple of guys came over, and offered their help getting the weight back up and on my next set.

So the next attempt, I asked them to just keep an eye on when I hit parallel and tell me to "push" when I get there. This was nice because it allowed me to keep better balance and look up a little. As soon as he said "push" I twitched those muscles, pushed that floor apart, and popped that bad boy right up.

365 x 1 -- NEW PR! :wo

I had full intentions to do more after that (some box squats, some stiff legged deads, etc.); but it would have taken too much time in rest to make sense. Perhaps I'll go back in tonight for some cardio or something. I'm on cloud 9 at the moment, though....

Re: Pumping Iron with Zemekone and Icehog3
 

Nice squat... My squat got renovated after reading Mark Rippetoe's book, but I'm gettin back up there. I PRd on the deadlift yesterday lifting barefoot. I was pretty proud of myself. My 160 lb runners body pulling 325 off the floor. That leads me to a question for you all though.

Do any of you use lifting shoes? If so, which ones and why?

How about barefoot lifting?

I've been lifting in running shoes my whole life, but recently have been reading why that is wrong. Makes sense, but do I really want to invest in a new set of shoes? Maybe... thoughts?

Re: Pumping Iron with Zemekone and Icehog3
 

I've been wearing these for the last 6 months or so
vibram five fingers

I love them for lifting, and even running shorter distances.

I do get people doing double takes in the gym.

Re: Pumping Iron with Zemekone and Icehog3
 

Last time a went rafting one of the guides was wearing those. They are pretty cool!

Re: Pumping Iron with Zemekone and Icehog3
 

Nice job!

I currently use Converse Chuck Taylor high-tops. I've got wide feet, so they're a little uncomfortable sometimes; but they do the trick of providing a stable, flat, low sole with gripping power and some mild ankle support. I used them anytime I'm doing squats or deadlifts and if I forget them for some reason, I'll do the lifts barefoot (though most gyms frown on that).

Re: Pumping Iron with Zemekone and Icehog3
 

im with dokk. chuck taylors for me. pick a pair up for 40 bucks. i dont even tie mine. if your hardcore get an all black pair lol.

no lifting again tonight, just been out of it lately. think when this week is done it will be a "deload" week. need to get back in the swing of things. I really need a training partner and a new gym. Wish the hardcore gym here had babysitting. The GF cries a ****ing river if I go by myself to the gym.

Re: Pumping Iron with Zemekone and Icehog3
 

Adistars for me. They rock. If you are serious about lifting they are well worth it. They last forever.

Re: Pumping Iron with Zemekone and Icehog3
 

I've thought about lifting in my Doc Merten's, too; but I haven't yet. :r

bum rap, Frank. I had to get a membership at a gym my wife could get a membership at, too. we don't usually go at the same time; but we sometimes do (esp if I'm training her) and we'll play racquetball. no kids, though ... but our gym does have daycare (which was the first time I ever saw that).

wish we lived closer, man. I'm realizing more and more that a training partner would help me a lot. just to even check form, call out bogus squats, motivate, etc. haven't really noticed anyone doing actual powerlifting yet, though -- everyone cheats with partials (no depth on squats, half-rep bench, don't even do deadlifts, etc.) ... except for the oly-style guys. there's actually this one little guy who is frickin STRONG for his size (maybe 145 soaking wet).

anyway ... I'll stop rambling now. :tf

Re: Pumping Iron with Zemekone and Icehog3
 

hurting. something is definitely "off" with my triceps. even after a solid warmup, I was only able to overhead press a fraction of what I'm used to. definitely need a couple of weeks off from anything that's hard on my tris....

Re: Pumping Iron with Zemekone and Icehog3
 

Didn't have much time in the gym today so I made up a little 300 workout

Snatch Grip Dl x10
Upright Row x10
Front Squat x10
Military Press x10
Good Am x10
Squat x10
BNP x10
Push Up x10
Sit upx10
Dipsx10

Repeat x3