Sereni's Training Log: The Good, the Bad, and the Heavy

[Sereni]

I'm back on the beloved general strength template. I plan on using
this at least up until the strongman. Perhaps longer, or maybe I'll
do something else like 5/3/1. The most important things as of now are
my goals. I want to get used to heavy weight again, as well as be
prepared for strongman. I will doing the general strength template
with strongman training, I haven't figured out my splits yet, maybe
MWRFS. Other important info: Weight:200 BF%:17.7. Also, I forgot to
mention my clean diet, but you mostly know about that. Here goes:

ME LOWER

Squat
barx5
95x5
135x5
155x5
185x5
225x5
245x5
275x5
295x1(testing)
315x4
I'm happy with this, maybe a little aggressive for the first day, but
I was just too excited to use some weight.

RDL
325x5x4

Good Mornings
225x10x4

Lunges
135x10x4

ABS

[Dan Higgins]

Fuck. I tried for a while to put a Clint Eastwood twist into my new
log but I drew a blank...

Here's a good one though: "I have a strict gun control policy: if
there's a gun around I want to be in control of it."

[Nick Harezga]

I've found that doing the RE Lower before the event training and just
doing front squats works well. You get a nice warm up and you aren't
too tired from event training to do it sunday or monday.

[Sereni]

ME UPPER

Bench
barx10
95x5
115x5
135x5
155x5
185x5
205x5
Not bad at all.

Pullups(assisted with red bands)
bwx8x5

Seated Bar OHP
100x8x5

BB Row
155x8x5

JM Press/
Barbell Curls
175/80x8x5

ABS

[Sereni]

RE UPPER

Arnold OHP
40x10x5

Pullups(Red Band)

DB Press
65x12x5

TBar Row
180x5x5

Dips(+1 Chain)/Hammer Bar Curls
BW+1 chain/70x6/12x5

Above format reads as bw +1chain for dips, 70lbs for curls, 6 reps for
dips, 12 reps for curls with 5 sets.

ABS

Good day. I pushed all the weights a little on the heavier side for
this cycle. Made each rep count, went beautifully.

[Sereni]

RE UPPER

Front Squat
135x8x5
The best part about my new shoulders, is front squats are much easier
to hold :^)

Events

Warm-up relay weights
Lightweight relay(a little less actually)-40 seconds.
Heavyweight relay-50 second I think

Tire flips
Small tire-9 times in 60 seconds I think
A bunch of other flips

Atlas Stone loading-a bunch

Car pull-a few

Wooooooooooooooooooooooooooo

[Sereni]

RE UPPER

Arnold OHP
45x9x5

Assisted Pullups
BWx8x5

DB Press
65x12x5

TBar Row
180x5x5

Dips(+25lb db in between my legs)/Hammer Curls
BW/35'sx6/12

ABS

Why today happened: I'm currently in Maryland for the interview of my
life. I called the hotel before I came and they said they had a bench
press. When I showed up, I found out they must have misheard me. So,
I went online and looked for a local gym. The closest one is 1.4
miles away. I called up and asked if they had a freeweight bench
press. They must have thought I meant a smith machine because that's
the closest thing they had.

So, I decided to do my RE work today, and then do my ME upper on
Friday, then start my routine completely correctly on Monday(ME upper
again). This might be rough so I might try Tuesday. Let me know what
you think about this/if it was a mistake, etc... Especially if your
name is Chris or if it rhymes with 'sister'.

[Sereni]

Please note: I value all of your opinions and advice, I only said this
because Shawn and Chris know my routine and body better than I do half
the time.

[Mister Pfister]

Just skip it this week...do some rep again on Friday...work up to like
an almost max set of 8 or something.

[chris]

I've got a couple of options i'd be comfortable with that would allow
you to get in the ME upper this week....

1. if you're going to be doing a different ME movement on monday than
you have planned for this week, I don't see any problem with doing ME
upper both on friday and next monday in this circumstance
2. switch your ME upper day and assistance upper days for the duration
of the template

[Dan Higgins]

fwiw, when I was on the gen strength prgm there was pretty much 1 week
every month that my schedule was screwed up. So I stretched 1 full
week of training (4 days) over 2 weeks. That also ended up being my
deload. If that happens then its not a bad thing, but a good thing
for the added recovery.

[Sereni]

//this is in dedication to shawn phister and his description of java,
"Java.dowhatIwant();"
//In all honesty, I don't think it's too bad, probably pretty close to
compiling, just gotta write a few classes.

public class MELOWER{

import java.gym;

public static void main(string argv[]){

int 315reppr=4;
squats[10] squat;
rdls[4] rdl;
goodmornings[4] goodmorning;
lunges[4] lunge;
abs[3] abs;

squats(squat);
rdls(rdl);
goodmornings(goodmorning);
lunges(lunge)
abs(abs);

}

public void squats(squats[]){
squats[0]=barx5;
squats[1]=95x5;
squats[2]=125x5;
squats[3]=155x5;
squats[4]=185x5;
squats[5]=205x5;
squats[6]=235x5;
squats[7]=275x3;
squats[8]=295x1;
squats[9]=315x5;
315reppr+=1;
}

public void rdls(rdl[]){
for(int I=0,i<=3,i++){
rdl[i]=345x5;
}
}

public void goodmornings(goodmornings[]){
for(int j=0;j<=3;j++){
goodmornings[j]=225x11;
}
}
}

public void lunges(lunges[]){
for(int k=0;k<=3;k++){
lunges[k]=135x11;
}
}
}

public void abs(abs[]){
for(int k=0;k<=2;k++){
abs[k]=fullromx25;
}
}

}//ME lower

[Sereni]

Forgot a few days again. Let's catch you up.

ME UPPER

Bench
barx10
95x5
120x5
145x5
170x5
195x3
215x4
The first rep was too high(towards my chin) and I could feel my biceps
pushing it up. Ugly rep, threw off my groove for the rest. Content
with this though.

Pullups(1 orange)
bwx7x5

OHP
100x9
100x7
90x9
90x7
90x7
Got a little too aggressive with this weight.

BB ROW
155x9x5

JM Press/Curlsx9x5

ABS

[Sereni]

RE lower

Front squat
135x9x5

EVENTS
absolutely fried for events, I think from Me lower still.
------------------------------------------------------------------

ME UPPER

OHP
barx10
65x5
85x5
105x5
115x5
125x5
My last recorded OHP max was 125x1. This one actually didn't feel too
bad, but 130 wasn't gonna happen this week. Pretty happy.

Pullups(1 orange)
bwx6x5

Bench
180x8x3
180x7
180x6
I'm gonna give 170 a shot next week, got too aggressive again.

BB ROW
155x10x5

JM Press/Curls
175/80x10x5
I just realized I forgot to list the weights last time I wrote this,
they're the same as these.

ABS
DEADLIFT TODAAAAAAAAY!!!!!!!!

[Sereni]

ME LOWER

Deadlift
135x5
185x5
225x5
275x5
315x5
365x3
405x5
Last recorded 5rep(long ass time ago) was 350x5 and my current 1rep is
455. I have high hopes.

RDL
345x5x4

Good Mornings
225x12x4

Lunges
135x12x4

ABS

[Sereni]

RE UPPER

Arnold OHP
50x8x5

Pullups(red band)
bwx8x5

DB Press
65x12x5

TBar Row
180x5x5

Dips(+1 chain)/Hammer Curls
Bw/70x6/12x5
--------------------------------
RE lower

Front Squat
135x10x5

Events
Completely fried on events today, felt slow and sore all the way
through. I think it's from ME lower.

[Sereni]

ME UPPER(deload)

OHP
barx10
65x5
80x5
95x5
110x5
125x1
135x5
My previous OHP record is 125x5(last week). I like to see this. It
was very strict for those interested.

Pullups
bwx5x3

Bench
170x8x3

BB Row
155x8x3

JM/Curls
175/80x8x3

ABS

[Dan Higgins]

I'm interested ;)

[Sereni]

ME LOWER(Deload)

Deadlift
135x5
185x5
225x5
275x5
315x5
365x3

415x5(+10lb pr)
Felt hard, but not impossible, I could do more. Feeling strong.

RDL
345x5x4

Good Morning
225x10x2

Lunges
135x10x2

ABS

--
You received this message because you are subscribed to the Google Groups "RIT Weightlifting" group.
To post to this group, send email to ritweigh...@googlegroups.com.
To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.
For more options, visit this group at http://groups.google.com/group/ritweightlifting?hl=en.

[Sereni]

ME UPPER

BENCH
Barx10

95x5
120x5
145x5
170x5
195x3

210x1
225x3
Incredibly easy, pretty excited for next week.

Assisted Pullups(red)
BWx8x5

OHP
90x8x5

BB Row
165x8x5

JM Press/Curls
180/85x8x5

ABS

Awesome day.

[Sereni]

ME LOWER

Squat
Barx5
95x5
135x5
160x5
195x5
230x5
265x4
315x1
335x3
The good news is that they all got depth, and that my current 1RM is
345 I think. The bad news is that they were ugly as shit.

RDL
350x5x4
I've taken all the hamstrings out of these as you can guess by me
doing 350. I'm going to pop down to 200ish and concentrate on
hamstrings. In all honesty I thought I was doing these for lower
back...sooooooo...I'm dumb.

Good Mornings
230x10x4

Lunges
140x10x4

ABSSSSSsssSsSSS

Future Plans: I was thinking of doing 5/3/1 after the strongman.
However, if I take a step back and look at things, I can see that
changing right now might not be a good idea. I'm gaining strength and
losing fat, if it's not broken, don't fix it. I'll save 5/3/1 for a
time when I really want to add some weight, plus it'll give me
something to look forward to. General Strength Template FTW!.

[Sereni]

RE UPPER(a few days ago)

Arnold OHP
42.5x10x5

Assisted pullups(red band, legs bent)
bwx8x5

DB Press
67.5x12x2
67.5x8
67.5x11
67.5x7
I'm going to cut my losses and just start fresh at 60 next time.

T Bar row
190x5x5

Dips(chain+10lb)/Hammer Bar
Bw/75x6/12

[Sereni]

RE Lower

Front Squat
140x8x5

Event stuff

[Sereni]

ME Upper

Bench
barx10
95x5
120x5
145x5

179x5
195x3
215x1
235x2
First rep was high(towards chin) which messes me up more than
anything. Otherwise I would have had three.

Assisted pullups(orange band)
bwx7x5

Fat Bar Clean+Press
110x9x4

BB Row
165x9x5

JM/Curls
180/85x9x5

Felt overall dead today, almost left early.

[Sereni]

ME Lower

Squat
barx10
95x5
135x5
175x5
210x5
245x4
280x3
315x1
345x1
The good news is that is exactly where I was at the mini-meet. The
bad news is that is exactly where I was at the mini-meet. Through
deep reflection and the words of Shawn and Jeff, I think I missed the
last two because of form, not strength. I'm not going to change
anything yet because I haven't done rep/form work due to strongman
stuff. If in a month or so I'm still sucking, I'll look into some
changes.

RDL
205x5x4

Good Mornings
230x11x4

Lunges
140x11x4

ABS

[Bob Stevens]

You squat too slow. That is all.

[Sereni]

For anyone interested, I'll be starting 5/3/1 on Monday. "But why,
Mr. Nick?" you may ask. I think that it most fittingly matches my
goals of slight hypertrophy with strength increase. Anyways, what
remains now is what assistance work I'll be doing. It's a toss
between the periodization bible or triumvirate. Either way I think
I'd like to add more squat work, nothing taxing though. I have goblet
squats in mind. I'm also going to toss in some biceps for giggles
because my shirts don't fit(or don't not fit) like they did when I was
on the volume template. I'm partial to the periodization bible. Let
me know what you think. As always, I appreciate your input.

On a side note, I found out I can request to use Joe Delgado's
prowler, so I will be adding in some HIIT on some days, not sure when
yet. Now do that thing where you throw all your knowledge at me and
make me a better person.

[Peter Koval]

the only solution for your accessory work outs and your work outs alone...

http://www.break.com/index/hilarious-shake-weight-exercise-for-women.html

[Mister Pfister]

The accessory work for 5-3-1 should be some variation of the templates
that Wendler suggests. Using the PB as an outline is not a good
choice. The PB is gear directly towards improving your main lift. It
is designed to train a movement not a muscle group. 5-3-1 is designed
for over all strength and therefore the accessory work should reflect
this.

On May 6, 8:56 am, Peter Koval <pkoval...@gmail.com> wrote:
> the only solution for your accessory work outs and your work outs alone...
>

> http://www.break.com/index/hilarious-shake-weight-exercise-for-women....

[Sereni]

One of the templates he suggests is a slight alteration of the PB. Is
this still not a good idea? I can see how it still aims at improving
the main lifts. Would choosing one of the more broad ones be better?

[Bob Stevens]

Boring But Big for the first cycle or two. If you're straight bar squatting for the main movement, use safety bar for the acc sets. Conventional Pull for main, try sumo for acc. That way it wont be as boring and you'll hit a lot of weaker areas at the same time. Don't modify it by adding movements either. Just do EXACTLY what it says.

[Mister Pfister]

Just pick a template that he outlined and implement it exactly. If you
goal is hypertrophy then pick one geared towards that.

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsubscrib e...@googlegroups.com>
> > .

> > > > For more options, visit this group athttp://
> > groups.google.com/group/ritweightlifting?hl=en.
>

> > > --
> > > You received this message because you are subscribed to the Google Groups
> > "RIT Weightlifting" group.
> > > To post to this group, send email to ritweigh...@googlegroups.com.
> > > To unsubscribe from this group, send email to

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsubscrib e...@googlegroups.com>
> > .

> > > For more options, visit this group athttp://
> > groups.google.com/group/ritweightlifting?hl=en.
>

> > --
> > You received this message because you are subscribed to the Google Groups
> > "RIT Weightlifting" group.
> > To post to this group, send email to ritweigh...@googlegroups.com.
> > To unsubscribe from this group, send email to

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsubscrib e...@googlegroups.com>
> > .

[Dan Higgins]

the most important thing I would focus on is making sure you choose
your maxes/work sets properly. Wendler states he is a huge advocate
of picking conservative weights. Don't get overzealous. If I have
time to fit in another 5/3/1 + Conditioning cycle this summer, my
first move would be to lower my training max and "start over."

As for "slight hypertrophy" you will get at least that with probably
any assistance template, from a conditioning-oriented one (like what I
am doing) all the way to a straight bodybuilding like template (i.e.
5x10 squat/dl/bench/shoulder assistance work & high volume) or BBB. I
honestly don't think you need to periodize your assistance work...just
do the same thing for 4 weeks and then add load for the next 4 weeks.
After 2 cycles you can switch to something else or keep going. Pretty
simple.

[Sereni]

I started 5/3/1 today. Nearly puked, nearly cried, nearly passed
out. I'm looking to stay with this for a while. Kept this log
because the name was too awesome and I didn't accomplish much last
time.

SQUAT(5 Rep)
Barx10
95x5
135x5
165x5
185x5
225x5
250x5
270x5
285x9
Working on identifying my squat problems. Staying tight is a major
one. I'm losing tightness all over. Identifying this should help
next time.

Hack Squats
185x10x4
Holy shit.

Goblet Squats
80x10x4
Felt these working on my core, need to stay tight on these too.

Leg Extensions
60x20x4

Full Rom Abs
BWx10x4

Definitely took the elevator to my apartment today...

[Louie P]

What did you decide on doing for your accessory stuff?

[Sereni]

I'm using the body building template outlined in the 3DAY manual.
Today's error was goblet squats. After a session of verbal abuse from
Timmy, and useful input from Jeff, I'm going to switch them with a
more aggressive hamstring movement(RDLs or straight-legged deadlifts,
probably RDLs). I'm going to add Goblet squats to deadlift day
because they're more of a core exercise than anything, and that's the
main reason I'm doing them.

[Bob Stevens]

Instead of doing something you're "good" at, like RDL/SLDL, do something you're not.

[Sereni]

I know you're trying to compliment me Bob ;^).


But in all seriousness, do you have any other ideas? RDLs have always
done well for me in the past, especially recently when Shawn tidied up
my form on them. I was considering GHR, but I can only get in about 4
reps(when I'm fresh). I know a challenge is good, including improving
at an exercise, but I don't know if 4 reps is a good idea, sounds more
like max work. Like I said, I recently rediscovered RDLs(aka doing
them right), so these should be pretty beneficial.

[Jeff Salvagin]

If you can only get 4 reps even with pushing off then I would wait on
the GHRs until your hamstrings are stronger.
If you've done RDL's extensively before then experiment with a
different rep range than before.

other options could be:
Leg curls supersetted with some hyper extensions.
Glute bridges with a barbell
Bulgarian Split squats seem to hit my hams pretty good too.

[Sereni]

OHP(5 REP)
Barx10
65x5
75x5
95x5
110x5
115x5
125x8
Not too bad I guess.

1 Arm DB Presses
40x10x4

Upright Rows
85x10x4

Side Lat Raises
15x10x4

Thick Bar Curls
60x10x4

SHOULDER PUUUUUUUMP

Made another mistake, but didn't write it in here. Papa Bear helped
me out. I really have to get used to this body building stuff,
working specific parts. I'm used to working shoulders, not rear
delts... Makes me feel a little dumb. Oh well, I'm learning.

[Sereni]

DEADLIFT(5 REP)
barx5

135x5
185x5
225x5
275x5
315x5

335x5
355x5
380x11
I got eleven, but they felt pretty tough from the first rep. I guess
they were still pretty quick though.

Pullups(assisted with red band)
bwx10x4
I started with the orange band, but couldn't do them all so I switched
to red. I felt extremely exhausted.

DB Rows
70x15x4
Started with 80, but again was overcome with exhaustion.

Back Raises
Purple Bandx10x4

Goblet Squats
80x10x4
I'm doing these on deadlift days instead of squat days. I can feel
them triggering my core, so I'm putting them in for ab work.

I guess overall good day, despite the exhaustion, at least I got my
deadlift reps in.

[Mister Pfister]

you don't have to do that many sets for warm-up on 5-3-1

[Sereni]

BENCH(5 Rep)
barx10
135x5
155x5
175x5
190x5
200x5
I plan on doing 5/3/1 for a while, so I don't want to be hitting the
minimums at this point. I think I'm going to recalculate my bench
sets for a little less weight for the future weeks. Also, I'm going
to switch bench days to Saturday. This will make my split M/T/R/S.
This will give me more time to recover from deadlift/back day, because
my back is absolutely on fire today and I could feel it on bench.

DB Bench
60x12,12,11,10. This are supposed to be 10-20 reps. I really want to
aim in the higher rep range, next week I'm doing 50's.

Weighted Dips
(+10)x8,6
Moved down to just BW
Bwx8,7
I guess I'm going to have to just try BW on these, too exhausted.

DB Flys
20x15x4
Something I could finish!

Tricep Pushdowns(with fat V-bar)
100x20x4

It's a learning experience.

[Sereni]

SQUAT(3 REP)

Barx5
95x5
135x5
185x5
225x3
270x3
285x3
300x6
Not pleased at all.

Hack Squat
185x10x4

Leg Extensions
60x20x4

RDL
185x10x4

Full ROM Abs
BWx10x4

Probably could have done more on squats, but I knew the reps were
getting ugly. I might go in on maybe Wednesdays and do some squats at
135 to practice form. Any input?

[Bob Stevens]

You can practice with 135 all you want, but its not going to get you much. If you know what you're doing wrong you need to implement it in all you sets every time. With 5/3/1 you need to learn how to maximize your form in order to get more reps, but if you start with crap you know what you're going to get. First, I think you need to relearn how to approach the beginning of your squat. Second, you need to get control of your torso. I can't really verbalize it via the internet, but I'd be glad to explain what I mean in the gym.

Also, don't wear your belt until the 2nd or 3rd set with 5/3/1 if you aren't doing that already.

[Sereni]

OHP(3 REP)

barx10
65x5
95x5
115x3
125x3
130x7
Not bad, probably could have gotten more too.

1 Arm DB Press

40x10x4

Upright Rows
85x10x4

Side Lat Raises

17.5x10x4

Thick Bar Curls
60x10x4

Worked on some squats too. I'm going to start going in on Wednesdays
to squat with either bands or just light weight. I'll be doing lots
of sets, with low reps to work on technique. In addition, I will be
changing my main squat movement to something else so I don't reinforce
bad habits, Chris suggested this and it makes perfect sense. I might
do safety bar squats or something, I have a week to think about it. I
WILL FIX MY SQUAT

[Sereni]

DEADLIFT(3 REP)

135x5
225x5
315x5
355x3
380x3
400x8
I'll take it.

Pullups(Red Band)
Bwx10x4

DB Rows
70x15x4

Back Raises(purple band)
BWx10x4

Ab Pulldowns
80x15x4

Not a bad day. As it turns out I'm the least flexible person on
Earth. I'm going to start doing some yoga at home for a while. The
quarter I took yoga and was doing Westside, I remember my squat being
much less horrible. I think about half an hour a day should show some
pretty good improvements because last time I was just doing an hour a
day, twice a week. In the meantime I'll avoid squats because I suck
at them right now. I would guess at least a month before I start to
see improvement, but if it's what I have to do, I'll do it. Thoughts?

[Dan Higgins]

avoid squats? if they look/feel that bad, lower your training max.
they wont get better if you don't do them at all, nor will they get
better at maximal weights...I think hitting 185-225-whatever with
decent form AND doing your mobility work will help.

[Mister Pfister]

You can squat to a high box...like 5-6 mats probably. Perhaps as
accessory work...with goal of removing a mat every 2-4 weeks depending
on when I say you can remove one ;)

[Sereni]

BENCH(3 REP)

barx10
95x10
135x5
155x5
180x3
190x3
205x4
I lowered my bench numbers for the sake of being able to use 5/3/1 for
a while. I only got 4 today, but I'm okay with it. I pulled a Frey
last night, so I'm glad I was able to get at least three, I also had
my grip too wide because of the bar I was using.

DB Bench
50x20x4

Dips
BWx10x4

Flys
20x15x4

Tricep Pushdowns
100x20x4

Not bad considering how shitty I was feeling.

[Sereni]

Squat(5/3/1)

barx10
95x10
135x5
185x5
225x5
250x5
280x3
315x3
I did these to a high box because no one was around to supervise me.
I could have done more, but I was pretty exhausted from a hike and
some swimming I did today. Miss you Shawn.

Hack Squats
185x10x4

Leg Extensions
60x10x4

RDL
185x10x4

Full ROM abs
bwx10x4

Tired...

[Sereni]

OHP(5/3/1)

barx10
65x5
95x5
110x5
125x3
140x5
Five pounds more than I've ever done, for five reps. The last rep was
definitely a Jeff Press, but it got done.

1 Arm DB Press
40x10x4

Upright Rows
85x10x4

Side Lat Raises
20x10x4

Secret Curls
25x10x4

[Sereni]

DEADLIFT(5/3/1)

135x5
225x5
315x5
335x5
380x3
425x1
I went on a bike ride followed by swimming and rock climbing. I knew
I would be tired from it, but I really thought I'd be able to get
more. The rep actually went up pretty fast, but another wasn't
happening. I think it's just a fluke, because I don't think the
carryover form 400x8 is actually 425. We'll find out in four
weeks ;^)

Pullups(red)
Bwx10x4
I actually did unassisted, four sets of five, but I don't feel like
writing other things in my log.

DB Rows
70x15x4

Back Raises
purplex10x4
Again, actually did these with a 35lb plate.

AB Pulldowns
80x15x4

I forgot to enrich your lives with quotes of the day from my gym, so
I'll update you.

On Monday, the man we will call Broseph asked me how much longer I was
going to use the box. I told him I had a while. He told me to put it
back under the decline bench when I was done because he liked the
extra decline for abs.

After the box incident, Broseph was very interested in my hack squats.

Today, Broseph was back, asking me what I was training for. When I
told him I was simply getting stronger, he was dumbfounded. He asked
why I did all the exercises that everyone else hates. I told him that
people hate those exercises for certain reasons, and that's why I do
them.

Hopefully Broseph will be there tomorrow to spot my bench.

[Dan Higgins]

> Hopefully Broseph will be there tomorrow to spot my bench.

This doesn't sound like a good idea.

[Sereni]

BENCH(5/3/1)

barx10
95x5
135x5
155x5
170x5
190x3
215x5
Didn't go so bad, the kid we'll call Steve(because he wouldn't shut
the fuck up) did my hand-off horribly and I still managed. I'm pretty
sure it's a PR.

DB Bench
50x20x2
50x15x2
Tired....

Dips
bwx10x4

Flys
20x15x4

Tricep Pushdowns
100x20x4

Not a bad day, be home soon.

[Sereni]

SQUAT(deload)

barx5
95x5
135x5
185x5
200x5
220x5
235x5
These actually ended up being pretty hard because I was doing them
right. As depressing as it is, I should probably just use a weight
around for my 5rm. If it ends up being too light, i'll do more reps.
I did these to a high box. The journey continues...

Hack Squats
185x10x2

Leg Extensions
60x20x2

RDL
185x10x2

Full ROM Abs
BWx10x2

I've been doing my yoga again, and I definitely feel a little better.
My RDL's felt a lot better. My squat still sucks.

[Sadaf]

I had a bro come over to me the other day to tell me that I didn't
know how to deadlift when I was doing sumo.

[Sereni]

Didn't post the rest of my deload stuff from last week because I don't
feel like it. Nothing happened.

Yesterday: Squat(5 rep)
barx5
95x5
135x5
185x5
205x5
215x5
230x5
230x5
I'm not really following the 5/3/1 for squatting because I'm busy
relearning how. So, believe it or not, today went pretty shitty.
Slight breakthrough near the end. I simply cannot sit back as much as
I should, I get a twinge in my hamstring that hurts, near the bottom
it makes a snapping feeling. I brought out my stance a little bit,
and tried starting breaking with my knees and hips at the same time,
whatever I can do to avoid the pain and still squat somewhat right.
Near the end I was pushing out with my stomach a lot better and I
think it was helping my back stay tight...until next week.

Hack Squats
205x10x4

Leg Extensions
90x20x4

RDL
190x10x4

Full ROM Abs
bwx10x4
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Today:OHP(5 rep)
barx10
65x5
95x5
115x5
120x5
130x11
BAM, 4 rep pr.

1 Arm DB Press
45x10x4

Upright Row
90x10x4

Side Lat Raises
22.5x10x4

Thick Bar Curls
65x10x4

Overhead day makes all the pain go away. I feel like Dan Higgins.

[Sereni]

DL(5 rep)
135x5
225x5
315x5
340x5
365x5
390x8
Form started to fall apart a little near the end, I think I need more
warm-ups on deadlift.

Pullups(red)
bwx10x4

DB Rows
80x15x4
I was only supposed to do 75, but I wrote 80 in pen and I wasn't about
to scribble it out.

Back Raises
purplex10x4

Ab Pulldowns
85x15x4

When I was done deadlifting, out of nowhere I got an incredible pain
in my hand around my thumb. I couldn't even lift the bar to put it
away, thanks to Jeff for helping. I did pullups with a wrist wrap on
one hand. I started rows with it on, but started to feel better so I
took it off. It doesn't hurt much now, I can feel it a tiny but and I
have a slight limit to my ROM in that hand, but overall it's not bad.

[Dan Higgins]

http://www.crossfit.com/mt-archive2/2010GamesNWRegionalsTeamC-J.html

danny like ;)

[Tiny]

mmmmmmm.....crossfit girls.

[Sereni]

Bench(5 Rep)
barx10
95x5
135x5
155x5
175x5
185x5
195x10
I have reason to believe this is a PR. It felt really good, I could
have done more but my partner was about to grab the bar and I didn't
feel like killing anyone today. Next time, someone else spots me.

DB Bench
55x20x2
55x13
55x19

Dips(+10lb)
Bwx10x4

Flys
22.5x15x4

Tricep Pushdowns
105x20x4
I really have to work on my form on these, I'm not bending over them
enough and sometimes I forget to roll my sleeves up.

Good day.

[Sereni]

Squat(3 rep)
barx10
95x5
135x5
185x5
215x3
230x3
245x3x4
Squatted down to a plate and a mat on the box today. I was able to
stay tight for a few reps each time. You say shitty, I say progress.
Thanks for the help Jeff.

Hack Squat
205x10x4

Leg Extension

90x20x4

RDL
190x10x4

Full ROM Abs

(bw+10)x10x4

Finally, a squat day that's only a little shitty. At least I can OHP
tomorrow.

[Sereni]

At work, posting from memory.

OHP(3 rep)
barx10
65x5
95x5
120x3
130x3
135x8
Bam.

1 Arm Db Press
45x10x4

Upright Rows

90x10x4

Side Lat Raises
22.5x10x4

Thick Bar Curls
65x10x4

I'll take it.

[Fluff]

That is indeed a manly amount of reps.

[Sereni]

Posting from memory again.

Deadlift(3 rep)
135x5
185x5
225x5
275x4
315x3
365x3
390x3
410x7
I did a few more warm ups than I've been doing lately and I think it
paid off. The small amount of warm-ups from before were not fully
preparing me. Next time I might bump down a few of the warm-up reps,
but besides that I still felt good. PR I think.

Pullups(red)
bwx10x4

DB Rows
80x15x4

Back Raises
Purplex10x4

Ab Pulldowns
85x15x4

I feel obliterated today. That means I did it right.

[Sereni]

Bench(3 rep) //yesterday
barx10
95x10
135x5
160x5
185x3
195x3
210x4
I used the smaller pins, so on the handoff the bar started to come off
before I took my entire breath. Therefor I wasn't tight the whole
time. My back is also destroyed from deadlift day, preventing further
tightness. I know I can do more than 210 for four and I will just
mark it down as an off day. Also, I blame Joe.

DB Bench
55x20,18,18,13

Dips(+10lb)
bwx10x4

Flys
22.5x15x4

Tricep Pushdowns
105x20x4

Also did some sled stuff with Jeff after.

[Sereni]

Squat(1 rep)(ish)
barx10
95x5
135x5
185x5
200x5
230x3
260x5
260x5
Yeah, no big deal, I squat 260. These were a lot better than previous
weeks and I can feel that they're better. When I mess up I know it
too. On my deload next week, I might just come in and try 315. I'll
then adjust my training max accordingly. I'm currently using 270, but
I don't want to get ahead of myself.

Hack Squats
205x10x4

Leg Extensions

90x20x4

RDL
190x10x4

Full ROM Abs

bw(+10lb)x10x4

Good day.

[Tiny]

You're doing 5/3/1 right? If that's the case don't recalculate your
training max, just add 10 lbs to the lower movements and 5 to the
upper. I don't care where you think your max really is, just add 10
lbs.

[Sereni]

I'm doing 5/3/1 for everything except my squat. With squat, I use the
template with a training weight of 270. But if you look at my past
weeks I usually just work up to that weight and then do a few sets of
five or something. It's been a process just as I relearn squatting.
My real max is closer to 370 than 270, however, I don't want to use a
weight this high yet as I'm still making progress on learning. That
being said, it's not really recalculating my training max as much as
it is just making a small jump towards actually using 5/3/1 for squat
again. If I only did +10, it would be 10 months before I'm training
my squat with 5/3/1. What do you think?

[Mister Pfister]

I think that I want to see what you look like under heavier weight to
reevaluate what I think about your form.

[Sereni]

That's the plan with 315 Shawnie-pooh.

[Sereni]

OHP(1 rep)
barx10
65x5
95x5
115x5
130x3
145x4
That's a PR, and it's 4 reps. Still not bringing my head under enough
though, working on it.

1 Arm DB Press
45x10x4

Upright Row

90x10x4

Side Lat Raises
22.5x10x4

Thick Bar Curls
65x10x4

Good day.

[Bob Stevens]

I've found that its "easier" to bring my head under and more comfortable in general to use a false/thumbless grip on overhead work.

[Sereni]

Deadlift(1 rep)
135x5
185x5
225x5
275x5
315x3
340x5
390x3
435x4
First rep felt really heavy, but I decided to keep going. Next reps
felt easier. BAM

Pullups(red band)
bwx10x3
bwx6(no band)

DB Rows
80x15x4

Back Raises

purplex10x4

Ab Pulldowns
85x15x4

Good day.

[Sereni]

Bench(1 rep)

barx10
95x5
135x5
150x5
160x5
175x5
195x3
220x5
Did a few more warm-ups than usual, paid off in the end. I wasn't
squeezing the bar hard enough so my hands were bent way back and I
lost of lot power. Stupid mistake.

DB Bench
55x20x2
55x15
55x13

Dips(+10lb)
bwx10x4

Flys
22.5x15x4

Tricep Pushdowns
105x20x4

Good day overall.

[Sereni]

Squat(deload)
Warmed up in slow progressions to 315, doing sets of 3 reps. I can't
remember all the numbers right now.
315x2(let me knees come in on the way down)
315x2(started with my feet too wide, I still pushed my knees out and
the reps were good, but my knees were super far out)
315x2(awesome reps, pushed my knees out really well, this helped me
engage my glutes and hamstrings as well as stay tight)
I'm satisfied with today, finally. I'll use 315 as my next training
max for squat days, and continue to slowly work my way back up.
Getting better at keeping my back tight, especially with pushing my
knees out, this helps alot. Also, I squatted to a 45lb bumper plate
with a mat on the box. This is still below parallel(IPA style), but
I'd like to work down to just the 45lb bumper on the box. Progress
continues.

Did some prowler pushes after. I think about 6 rounds with 90 lbs on
the sled.

[Sereni]

OHP(deload)
Yesterday, just did OHP deload.

Worked up to:
90x5
95x5
105x5

Did some random shoulder stuff after that and of course, curls.

[Sereni]

Deadlift(deload)
135x5
185x5
225x5
275x5
290x5
320x5
Whew

Pullups
bwx8x4
bw(red assist)x8

[Louie P]

I've been getting complements on my new wall paper ;)

[Sereni]

What Sereni's up to:

I did a low carb week this past week during deload. The pounds flew
off down to 191, tomorrow is my last day. What will likely happen:
I'll weigh around 191 again tomorrow morning, meaning that's what I
consider my body's actual weight. What I mean by this is that if I'm
to weigh any less, it would require losing strength. If this happens,
I will instead train for the meet as the strongest 198 I can be. I'll
do this with 4 high carb days a week(training days). I'll avoid
gaining too much weight with prowler pushes after leg training days
and on Saturdays. If I wake up tomorrow and weigh 189, I will
consider dropping to 181's for the meet. Weight isn't usually a big
deal to me, but being that close to 181 is tempting as I like the idea
of lifting bigger numbers than I did last year, with 13 lbs less
weight. That's a pretty big accomplishment to me. No matter what
happens, after the meet I will be training with 4 high carb days and
prowler pushes as mentioned before. I'm also looking into buying a
sled off elite because those few days that I used Jeff's sled really
provided some solid glute work.

[Sereni]

Bench(deload)
barx10
95x5
135x5
145x5
150x5
165x5
I think these were the numbers, I don't know.

CG Floor Press(paused)
135x10x4

Curls(duh)

In other news. I woke up at 190.5 today. To say I don't feel
different would be lying. My initial thoughts were spawned because I
lost the first 4 pounds so quickly. However, at this point it is
clear that to lose any more would adversely affect all my lifts(and
mood). Today is my last low carb day, I don't care what I weigh
tomorrow morning. Tomorrow(the greatest holiday of all), I will be
celebrating with an all you can eat day. Followed by a month of hold-
nothing-back training with high carb days on every training day. My
goal: be the strongest 198 I can be, followed by hopefully training in
an excess of 200. I've got the girl thing under control, so hopefully
a little extra Nick won't be a problem.

[Sereni]

Squat(5 rep)
barx10
95x5
135x5
185x5
225x2
235x5
250x5
270x6


Hack Squat
225x10x4

Leg Extensions
100x20x4

Rdl
200x10x4

Full ROM Abs
bw+10x10x4

I felt pretty tired going into squats today. I'm not going to make
excuses because I got my reps, but I should be getting more. If I had
focused on chest out earlier I think I would have done much better. I
squatted to a lower box than usual, and I think I did okay. Here's a
link to a video of it so you can see anything/save it forever.

http://www.youtube.com/watch?v=LWe8ok2LJls

[Nicholas Battista]

like ZOMG i took that video!

[Dan Higgins]

Sereni-pooh and others,

S0rRy eye MissED yu @ tH3 FIREWORKS last nite! I ran into pfister,
bicep, and andrew and planned on searching for men sporting EFS shirts
& hats, camo shorts and large Yokes but my ride back was with the gf's
parents and they had to stop somewhere. Just wanted to let you know I
didn't forget about you... <3

On Jul 5, 8:21 pm, Nicholas Battista <nab4...@gmail.com> wrote:
> like ZOMG i took that video!
>

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> > .

[Sereni]

I dreamt of you, Dan.

[Mister Pfister]

Video -

Good:
Your back looks strait, which was the main thing I was concerned
about.
I don't see the two part squat motion anymore...which was the other
main thing I wanted you to correct.

Bad
Plopped pretty much every rep...some of them were total dive bombs
Loose as hell at the bottom...which is why you plop.
You are still pulling your hips way too far forward, which cause your
chest to cave at the top.

I think part of you problem is that it looks like you totally relax at
the top. If you are doing reps this is bad. Then you try to get tight
again as you descend, which doesn't work.

[Tiny]

I have a suggestion, if I may. Try squatting with the box behind you
instead of under you. We do our box squats like this (back and front
squats). It really forces you get your hips farther back because if
you end up squatting down, there's a chance you'll miss the box. Also,
after looking at your video a second time, part of your problem is
maintaining upper back tightness. You loose it after the first rep in
the hole and never get it back. This would also cause your chest cave.
Try focusing on straightening out your wrists and pulling your
scapular together. I've had this same problem but have improved it
significantly. Overall though, you've had good improvement since the
last time I saw you squat.

[Sereni]

Thanks for watching Shawn. I definitely wasn't staying tight enough
at the bottom, and at the top I did my stupid hip forward thing. Each
time I could feel myself setting up wrong at the top. In a few of the
other sets I tried to correct it with the weight on my back. I
definitely needed to just walk the bar and stay tight without pulling
my hips through. I think I was plopping too much because I was
thinking about the box too much, I need to work on just using it for
depth instead of hitting it. I don't think I was driving my knees out
as aggressively as last time, which was something that was helping me
stay tight at the bottom(and avoid plopping). I also need to work on
my post-unrack setup, I need to spend less time standing there and
messing everything up, and just go for it.

[Sereni]

Timmy, the only reason the box is under me and not behind me is
because i've settled for more of a straight down squat due to the pain
in my hip. Shawn and I worked on it for weeks and a whole lot of
nothing happened. I simply couldn't push my hips back too far without
a twinging pain in my leg. Pushing it back a little bit might not be
a bad idea though, because I'm trying to squat directly down. The
upper back tightness is definitely a problem. I've gotten a little
better at it(which speaks wonders for what it used to be). Do you
have any suggestions for keeping my wrists straight, I think about
squeezing the bar and pulling it apart, but they seem to always roll
back. I also think that I'll be able to stay tighter if I remember
not to pull my hips forward as Shawn pointed it out, that just sets me
up for failure.

[Bob Stevens]

Your wrists cock back because when you're squatting your pushing your elbows forward and not your hands. You should be pushing both your elbows and hands in unison. Don't think up, think forward.

--
You received this message because you are subscribed to the Google Groups "RIT Weightlifting" group.
To post to this group, send email to ritweigh...@googlegroups.com.

To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.

[Tiny]

Bob's advice is good. In my case though, that didn't work. I remember
that when I tried doing that, I would chicken-wing like crazy. The
only thing that worked for me was adopting a thumbless grip. Try
different things and see what works. Your present grip only works if
you're russian ;)

I have a question for you and Shawn, Nick. If you're having hip
problems while sitting back, how come you're still using such a wide
stance? Have you tried going closer?

On Jul 6, 1:24 pm, Bob Stevens <esco67...@gmail.com> wrote:
> Your wrists cock back because when you're squatting your pushing your elbows
> forward and not your hands. You should be pushing both your elbows and hands
> in unison. Don't think up, think forward.
>

> On Tue, Jul 6, 2010 at 2:08 PM, Sereni <glicho...@gmail.com> wrote:
> > Timmy, the only reason the box is under me and not behind me is
> > because i've settled for more of a straight down squat due to the pain
> > in my hip.  Shawn and I worked on it for weeks and a whole lot of
> > nothing happened.  I simply couldn't push my hips back too far without
> > a twinging pain in my leg.  Pushing it back a little bit might not be
> > a bad idea though, because I'm trying to squat directly down.  The
> > upper back tightness is definitely a problem.  I've gotten a little
> > better at it(which speaks wonders for what it used to be).  Do you
> > have any suggestions for keeping my wrists straight, I think about
> > squeezing the bar and pulling it apart, but they seem to always roll
> > back.  I also think that I'll be able to stay tighter if I remember
> > not to pull my hips forward as Shawn pointed it out, that just sets me
> > up for failure.
>
> > --
> > You received this message because you are subscribed to the Google Groups
> > "RIT Weightlifting" group.
> > To post to this group, send email to ritweigh...@googlegroups.com.
> > To unsubscribe from this group, send email to

> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
> > .

[Sereni]

My stance has been slightly altering each time I go, but I usually
lean a little wide. With a closer stance I couldn't sit back as
far(even though i'm not sitting back much now) and I was getting much
more hip pain.

[Tiny]

Ok. What do you do to warm up your hips before squatting?

[Bob Stevens]

I have the same problem as Tim, major chicken wing, and thumbless grip works great to a point (for me). You might want to just try a wider grip, and get the bar out of your fingers, and into your palm.

--
You received this message because you are subscribed to the Google Groups "RIT Weightlifting" group.
To post to this group, send email to ritweigh...@googlegroups.com.

To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.

[Sereni]

I do a few yoga things, mostly hamstring stuff. I also do some
broomstick good mornings.

[Tiny]

Try doing some adduction and abduction movements either with a band or
on the machines they have upstairs. Use light weight and do 12-15 reps
for 3 sets. It won't tired you out at all, just get your hips prepared
for squatting.

[Sereni]

That sounds good, I'll give it a shot.

[Mister Pfister]

His hip isn't the problem...its almost like he has a hamstring that
is shorter then the other one...which is possible. It pops when he
tries to sit back farther. As far as I know this has been an issue
since day one. Honestly, I am not qualified to offer an advice here. I
don't know what the popping is. I suggested that he try squatting more
like bob and less like me...basically up and down. Tim, you might
think that you sit back, but its not even close to how far I sit back.
You squat pretty much up and down. My knee's barely move...your's come
forward a bit. This I what I am trying to get sereni to do since that
doesn't bother his hamstring. It is probably a mobility issue, but I
don't how to correct it because I can even be sure what the problems
really is. Honestly, he should probably go a physical therapist and
get evaluated.