Search found 1416 matches
- Sun Dec 28, 2014 12:44 pm
- Forum: General
- Topic: Tweaked Lower Back
- Replies: 5
- Views: 7835
Tweaked Lower Back
So I did something to my lower back and I don't know what. Yesterday I was warming up for a max effort squat, expecting to hit maybe 305#. Warm up sequence was empty bar, 135, and 185 with no trouble, like I've done hundreds of times. With 225, on the first rep, half-way up I felt a spasm (or someth...
- Sun Dec 28, 2014 12:20 pm
- Forum: General
- Topic: Personal Best Log
- Replies: 1157
- Views: 912558
Re: Personal Best Log
Nice!Matt Z wrote:Barbell Back Squat = 470 lbs for 1 rep (12/22/14)
- Mon Dec 15, 2014 1:57 pm
- Forum: General
- Topic: Benching with and without spotter
- Replies: 2
- Views: 4919
Benching with and without spotter
I'm not even sure what I'm trying to ask here, but it might be, does it make any sense that I seem to be able to lift more on a max effort bench without a spotter? So my bench has bounced around from 210-220# ever since i topped out there almost 4 years ago. I once made 225 and have never again come...
- Sat Dec 13, 2014 12:41 pm
- Forum: General
- Topic: Rebuild Squats?
- Replies: 5
- Views: 7569
Re: Rebuild Squats?
Almost forgot about the bands. Was focusing on "both legs" to avoid loading up the right. After a max effort of 295#, lowered to 225 for some 5x5 and found I could not do them. Lowered to 185# and in the middle of the second set I remembered the bands and realized I was not thinking "knees out." So ...
- Wed Dec 10, 2014 7:51 pm
- Forum: General
- Topic: Rebuild Squats?
- Replies: 5
- Views: 7569
Re: Rebuild Squats?
Phil, I have never tried that. I don't have real bands but I think I can rig something up with the tubes I have. Next squat day is Saturday, I will let you know.
- Mon Dec 08, 2014 4:56 pm
- Forum: General
- Topic: Rebuild Squats?
- Replies: 5
- Views: 7569
Re: Rebuild Squats?
Phil, Thanks, yes, I've read a bunch of Contreras's stuff. That's where I ended up with hip thrusts, especially his strong point that you must start with body weight, just like any other move. I think I may just take the starting strength approach next squat day (Saturday) and load up for as long as...
- Sun Dec 07, 2014 12:39 pm
- Forum: Online Journals
- Topic: Ken's Journal
- Replies: 161
- Views: 161017
Re: Ken's Journal
Sun 12/7/14, Westside Week 1 Day 2 Press This would be max effort day but I think getting in the volume of solid reps at challenging weights is more important. 130: 5, 5, 5, 3, 1 120: 4, 4 Bench 175: 5, 5, 5, 6 Pullups Trying to get more strict, keeping my feet down and starting from dead hang body...
- Sat Dec 06, 2014 7:22 pm
- Forum: Online Journals
- Topic: Ken's Journal
- Replies: 161
- Views: 161017
Re: Ken's Journal
Westside Template, Week 1, Day 1 Deadlift Max Effort 400 430 450 Very satisfying. Glutes Supersets Purpose here was to establish and maintain mind-muscle connection to glutes Hip Thrusts and Bridges were bodyweight. Sumo deads were done very slowly, complete control up and down. Result is sore butt...
- Sat Dec 06, 2014 2:51 pm
- Forum: ExRx lounge
- Topic: Random crap
- Replies: 4001
- Views: 1660796
Re: Random crap
The g/f just ordered me a Buddy Capps Texas Power Bar for Christmas. Even with the spoiler I'm pretty happy
Now I'm thinking to build myself a platform and get a pair of bumper plates. With shipping they look to be 150 minimum for a pair of 45's.

Now I'm thinking to build myself a platform and get a pair of bumper plates. With shipping they look to be 150 minimum for a pair of 45's.
- Sat Dec 06, 2014 2:48 pm
- Forum: General
- Topic: Rebuild Squats?
- Replies: 5
- Views: 7569
Rebuild Squats?
Short Version The short version of my question is, if I believe I have "lazy glutes" and that I am compensating on squats, what is the best way to rebuild form so they are involved? I'm considering laying off them entirely for a month, or going back all the way to body weight, empty bar and so fort...
- Sat Dec 06, 2014 11:56 am
- Forum: ExRx lounge
- Topic: Random crap
- Replies: 4001
- Views: 1660796
Re: Random crap
It looks like the only thing that might suck about the new Terminator movie is its name. If it is a good one that will make 3/5.
- Mon Dec 01, 2014 3:46 pm
- Forum: General
- Topic: Roman Chair, GH Raises vs. Russian Curls
- Replies: 3
- Views: 7208
Re: Roman Chair, GH Raises vs. Russian Curls
Regarding the razor curl with ab wheel, if I cannot come anywhere close to even one Russian curl, will I be able to do them?
- Sat Nov 29, 2014 3:59 pm
- Forum: ExRx lounge
- Topic: Random crap
- Replies: 4001
- Views: 1660796
Re: Random crap
First time for everything.
Just dumped the bar over my head on a missed heavy single squat attempt.
Just dumped the bar over my head on a missed heavy single squat attempt.
- Wed Nov 26, 2014 3:03 pm
- Forum: General
- Topic: Long Rambling Screed About 5/3/1
- Replies: 4
- Views: 6899
Re: Long Rambling Screed About 5/3/1
Yes this helps. Particularly: So what i'm proposing is that 5-3-1 one probably built the squat and deadlift strength, and the more westside approach taught you how to efficiently display it. Or the westside approach taught you how to "realise" the strength built previously. In a way, you've done the...
- Wed Nov 26, 2014 12:11 pm
- Forum: Online Journals
- Topic: Ken's Journal
- Replies: 161
- Views: 161017
Re: Ken's Journal
Westside Cycle 1, Week 1, Day 3 Deadlift Speed - Narrow Sumo 225 x 8 x 2 Stiff Leg Deadlift 225 x 4 x 6 Front Squats 155: 6, 6, 6, 5 Farmers Walks 160/hand: 10 feet. Ha! Made it a few steps out of the garage and realized, this ain't happening today. Tried to walk them back and couldn't, had a lot o...