been going to the gym again - Page 2

PancakeBrah · 10-23-2013, 11:49 AM

I squat less than I bench because I haven't done squats regularly in six months. Did some last week, 215*7. Pretty pathetic, I know. Muscle memory should help me get back to where I was which was in the low 3s if I get back into it. My back prevents me from deadlifting nowadays. I've done mid 4s back when.

Diode · 10-23-2013, 12:40 PM

Quote:

Originally Posted by PancakeBrah

I squat less than I bench because I haven't done squats regularly in six months. Did some last week, 215*7. Pretty pathetic, I know. Muscle memory should help me get back to where I was which was in the low 3s if I get back into it. My back prevents me from deadlifting nowadays. I've done mid 4s back when.

FRIENDS DON'T LET FRIENDS SKIP LEG DAY, CAKE

I AM HERE FOR YOU

PancakeBrah · 10-23-2013, 12:50 PM

Quote:

Originally Posted by Diode

FRIENDS DON'T LET FRIENDS SKIP LEG DAY, CAKE

I AM HERE FOR YOU

Back at it broski. Today is squat day, actually.

Diode · 10-23-2013, 12:55 PM

Quote:

Originally Posted by PancakeBrah

Back at it broski. Today is squat day, actually.

amg samesies

though i am in pretty rough shape after rolling for the first time in a month and a half yesterday. and of course it was standing leg drag pass drills for two hours straight.

Diode · 10-23-2013, 10:13 PM

Quote:

Originally Posted by PancakeBrah

Back at it broski. Today is squat day, actually.

HOW WAS LEG DAY CAKE

here was my leg day. week one of the usual 5/3/1 but i have switched up my maintenance from triumverate to less boring but big, which uses oly maintenance work on secondary muscles for whatever the main lift is that day. it does maintain at least one normal maintenance exercise though which is nice and keeps things fresh.

the switch has been good as i have been sore for the first time in 3 months. normally i would do calf raises last but some dipshit teenager was "training" his girlfriend in the rack for 20 minutes. i debated murdering them both, especially when he went over and grabbed the preloaded 80lb straight bar to do bent over rows.

ANYWAY

150 Consecutive Jumpropes - "Boxing" speed.

Seated Calf Raise <-- again, normally last. done slowly for full depth. made the heavy squats a lot harder doing these first, calves were shaking :(

Set 1 : 135x12
Set 2 : 135x12
Set 3 : 135x12
Set 4 : 135x12
Set 5 : 135x12
|

Barbell Squat

Set 1 : 145x5
Set 2 : 180x5
Set 3 : 215x3
Set 4 : 235x5
Set 5 : 270x5
Set 6 : 305x6
Set 7 : 325x5
Set 8 : 235x12

|

Barbell Deadlift <-- less boring but big maintenance! would normally be 125x10 across the board but i let a guy work in and he changed the weight and i was lazy

Set 1 : 125x10
Set 2 : 125x10
Set 3 : 125x10
Set 4 : 135x10
Set 5 : 135x10

|
Lying Leg Curls

Set 1 : 120x10
Set 2 : 120x10
Set 3 : 120x10
Set 4 : 120x10
Set 5 : 120x10

150 Consecutive Jumpropes ("Normal" Speed)

Rawn MD · 10-23-2013, 12:14 PM

I need to go back myself

I stopped bc i didn't have the time once I got my job bc of public transportation taking me an extra 6 hrs round trip and working nights left me with the decision between gym or sleep, and sleep was more essential obv

But now that I have a car it only takes me 45min each way (as opposed to 3 hrs, ) so now I have the time but since I stopped going and it's been about 3 or 4 months since the thought of being sore initially and lack of motivation are hindering me, although I REALLY do want to start going again esp since Iam still paying for mmembership

But when I was going I rarely did legs - I rmbr I squatted heavy one day and could not walk without some serious soreness in my thighs for like 4 to 5 days

And I did not ever squat again - only legs I did was calf raises in addition to cardiovascular (alternating running n cycling)

veritas · 10-23-2013, 12:50 PM

i hate being sore after leg day and trying to sit down to poop.

PancakeBrah · 10-23-2013, 02:27 PM

Quote:

Originally Posted by The Mind Assassin

i hate being sore after leg day and trying to sit down to poop.

The DOMS eventually lessens as you continue to squat. I still got DOMS when I was squatting every week but usually for only a day. My squat workout last week, my first in weeks, gave me DOMS for 4 solid days. It was glorious.

Split · 10-23-2013, 12:59 PM

today is rest day for running and lifting :(

Darth Yoda · 10-23-2013, 01:00 PM

165 bench 265 and i dont bench. cake is strong

Greed · 10-23-2013, 01:00 PM

All time bench max is 300.

This seemes like a good place to post this.

Diode · 10-23-2013, 01:04 PM

bench is currently stuck at 325 on wendler 1rm day.

deads are at 420 on wenlder 1rm day but i felt like i could have gotten 425-430 without too much trouble.

squats are at 385, though i've backed off due to groin trouble. last 1rm wendler day i did 350x3.

standing shoulder press is stuck at 175. the downsides of having had surgery a few years back :(

i have no idea what any of those would be if i just did a light warmup first instead of my warmups and 5/3/1 and then 1rm rep.

Diode · 10-23-2013, 02:30 PM

i got rid of DOMS by making part of my routine 150 jump ropes before and 150 jump ropes after lifting each day.

PancakeBrah · 10-23-2013, 02:32 PM

does that srsly work?

Diode · 10-23-2013, 02:42 PM

Quote:

Originally Posted by PancakeBrah

does that srsly work?

worked for me. if they are fatigued all the time you stop noticing? lol - kidding.

but it did work for me from a conditioning standpoint.

veritas · 10-23-2013, 02:33 PM

here goes...

what is DOMS guys?

alley oop...

PancakeBrah · 10-23-2013, 02:34 PM

delayed onset muscle soreness

Wise Wiggles · 10-23-2013, 02:44 PM

Of course conditioning works? lolsrs? Didn't think so

trap. · 10-23-2013, 05:22 PM

Quote:

Originally Posted by Wise Ways

Of course conditioning works? lolsrs? Didn't think so

Hey man, your quote in your sig should read "You'll be the two girls, she'll be the cup."

Kbye.

Wise Wiggles · 10-24-2013, 01:35 AM

Quote:

Originally Posted by trap

Hey man, your quote in your sig should read "You'll be the two girls, she'll be the cup."

Kbye.

Can go either way imo

10-23-2013, 12:14 PM	#6
Rawn MD Get MacDon Join Date: Dec 1969 Posts: 2,168 Battle Record: 3-7 Accomplishments - OM HOF Rep Power: 0	I need to go back myself I stopped bc i didn't have the time once I got my job bc of public transportation taking me an extra 6 hrs round trip and working nights left me with the decision between gym or sleep, and sleep was more essential obv But now that I have a car it only takes me 45min each way (as opposed to 3 hrs, ) so now I have the time but since I stopped going and it's been about 3 or 4 months since the thought of being sore initially and lack of motivation are hindering me, although I REALLY do want to start going again esp since Iam still paying for mmembership But when I was going I rarely did legs - I rmbr I squatted heavy one day and could not walk without some serious soreness in my thighs for like 4 to 5 days And I did not ever squat again - only legs I did was calf raises in addition to cardiovascular (alternating running n cycling) __________________ FFC>FCC A. bove T. he R. est

10-23-2013, 12:59 PM	#9
Split . Join Date: Aug 2013 Posts: 8,898 Battle Record: 27-22 Rep Power: 85899399	today is rest day for running and lifting :( __________________ http://split8.yolasite.com

10-23-2013, 01:04 PM	#12
Diode PR's Finest Join Date: Aug 2013 Posts: 14,165 Battle Record: 12-7 Rep Power: 85899410	bench is currently stuck at 325 on wendler 1rm day. deads are at 420 on wenlder 1rm day but i felt like i could have gotten 425-430 without too much trouble. squats are at 385, though i've backed off due to groin trouble. last 1rm wendler day i did 350x3. standing shoulder press is stuck at 175. the downsides of having had surgery a few years back :( i have no idea what any of those would be if i just did a light warmup first instead of my warmups and 5/3/1 and then 1rm rep. __________________ Last edited by Diode; 10-23-2013 at 01:07 PM.

10-23-2013, 02:30 PM	#13
Diode PR's Finest Join Date: Aug 2013 Posts: 14,165 Battle Record: 12-7 Rep Power: 85899410	i got rid of DOMS by making part of my routine 150 jump ropes before and 150 jump ropes after lifting each day. __________________

10-23-2013, 02:32 PM	#14
PancakeBrah SOBER Join Date: Jan 2013 Posts: 12,480 Battle Record: 2-5 Champed - AOWL Season 2 Rep Power: 85899407	does that srsly work? __________________ Netcees 2025 Revivalist Movement Founder

10-23-2013, 11:49 AM	#1
PancakeBrah SOBER Join Date: Jan 2013 Posts: 12,480 Battle Record: 2-5 Champed - AOWL Season 2 Rep Power: 85899407	I squat less than I bench because I haven't done squats regularly in six months. Did some last week, 215*7. Pretty pathetic, I know. Muscle memory should help me get back to where I was which was in the low 3s if I get back into it. My back prevents me from deadlifting nowadays. I've done mid 4s back when.

10-23-2013, 01:00 PM	#10
Darth Yoda Senior Member Join Date: Jan 2013 Posts: 408 Battle Record: 6-2 Accomplishments - Open Mic HOF Rep Power: 20182439	165 bench 265 and i dont bench. cake is strong

10-23-2013, 01:00 PM	#11
Greed Raw Join Date: Jan 2013 Posts: 1,721 Battle Record: 21-40 Rep Power: 29975687	All time bench max is 300. This seemes like a good place to post this.

10-23-2013, 02:34 PM	#17
PancakeBrah SOBER Join Date: Jan 2013 Posts: 12,480 Battle Record: 2-5 Champed - AOWL Season 2 Rep Power: 85899407	delayed onset muscle soreness __________________ Netcees 2025 Revivalist Movement Founder

10-23-2013, 02:44 PM	#18
Wise Wiggles nok Su kow Join Date: Jan 2013 Posts: 4,505 Battle Record: 1-1 Rep Power: 51788022	Of course conditioning works? lolsrs? Didn't think so __________________ "black as midnight..black as pitch blacker than the soul of the foulest witch"