[The Man w/ the Golden Gun]

Right. Much more to life than just fitness of course (well acquainted with your signature by now!). But hey, the test came back great, so done with that. So I'll be back here in this thread.

3/7/2018
Deads
285 lbs 5 x 5

Narrow Grip Chinups
12/12/13/12/9

Bench
185 lbs 2 x 5

[Plus Oultre]

Routine: 5/3/1
Cycle: 1
Week: 1 of 3
Day: Deadlift
1RM: 275 lbs
Date: 03/08/2018

Deadlift
205 x 5 (75%)
220 x 5 (80%)
235 x 5 (85%)


Accessory: None. I haven't done deadlifts since Dec 7, and I want to smooth in. Also, 1RM in December was 315, but, again, the idea is to smooth in and reach the goal of 405 at some point during this year.

[The Man w/ the Golden Gun]

3/9/2018

Woke up early the day of 3/9/2018 at 4am, cranked out cardio for 20 minutes.

Squat
275 lbs 2 x 5

One Arm DB rows
60 lbs 2 x 60 (bilateral)

[The Man w/ the Golden Gun]

3/10/2018

Bench
185 lbs 3 x 5

Barbell Bicep Curls
70 lbs 3 x 8

[Plus Oultre]

How is your nutrition looking?

[Plus Oultre]

Routine: 5/3/1
Cycle: 1
Week: 2 of 3 (the 3 week)
Day: Squat
1RM: 325 lbs
Date: 03/12/2018

Squat
260 x 3 (80%)
275 x 3 (85%)
295 x 3 (90%)

Accessory: Squat
185 x 12
185 x 12
185 x 12

[Plus Oultre]

Routine: 5/3/1
Cycle: 1
Week: 2 of 3 (the 3 week)
Day: Overhead Press
1RM: 110 lbs
Date: 03/13/2018

Overhead Press
90 x 3 (80%)
95 x 3 (85%)
100 x 3 (90%)

Accessory: Overhead Press
65 x 10
65 x 11
65 x 11

I really want to learn perfect technique at this exercise; master it, and make it my stapler. It is pretty much the only exercise I am doing for upper body and I have always struggle a little more than in any other exercise. I want to maintain perfect technique even when I start to get tired. Something seems odd with my movement; any good source for perfect technique guys?

[The Man w/ the Golden Gun]

Yesterday 3/14
Squat
275 lbs 2 x 5

One Arm DB rows
70 lbs 2 x 15

Arnold Press
35 lbs 2 x 12

Rough estimate: I'd say I take in about 150-170 grams protein daily, that's the counting that I have done. What's your nutrition like?

[Steelex]

(03-14-2018 08:04 AM)Plus Oultre Wrote:  

Routine: 5/3/1
Cycle: 1
Week: 2 of 3 (the 3 week)
Day: Overhead Press
1RM: 110 lbs
Date: 03/13/2018

Overhead Press
90 x 3 (80%)
95 x 3 (85%)
100 x 3 (90%)

Accessory: Overhead Press
65 x 10
65 x 11
65 x 11

I really want to learn perfect technique at this exercise; master it, and make it my stapler. It is pretty much the only exercise I am doing for upper body and I have always struggle a little more than in any other exercise. I want to maintain perfect technique even when I start to get tired. Something seems odd with my movement; any good source for perfect technique guys?

Why would you say the movement is odd??

You can judge technique using a couple of metrics...

A) Are you controlling the weight on the eccentric? Is it going slow enough you could stop it on the way down at any given time?

B) Are you using the correct muscle groups? Are you using your shoulders or your legs to drive it up? I.e is the exercise doing what it's supposed to or are you cheating?

As far as maintaining form when tired, that's subjective.

How tired are you? If you're exhausted and can't do the lift right, go home. If you just mean that you're fatigued from exercise then maybe you need to use lighter weight. After a certain point your form will break down. If you train close enough to failure, your form will get worse.

[The Man w/ the Golden Gun]

3/15/2018

Bench
185 lbs 3 x 5

Dead Hang Chinups
10/10/12

[Plus Oultre]

(03-15-2018 08:51 PM)The Man w/ the Golden Gun Wrote:  

Rough estimate: I'd say I take in about 150-170 grams protein daily, that's the counting that I have done. What's your nutrition like?

Right now I am not following a strict nutrition pattern; I am eating whatever I feel like. Yesterday I didn't work out; for lunch I had a can of tuna mixed with two hard boiled eggs, and one avocado for lunch. For dinner I had two tilapia filet cooked on the pan with chopped vegetables for seasoning, with white jazmin rice. Wednesday, I had a chicken breast (sliced), between two pieces of bread for lunch, with mayo; when I got home I had hummus with those pita chips, three beers, and for dinner a couple of hamburgers, ice-cream later.


Why would you say the movement is odd??

You can judge technique using a couple of metrics...

A) Are you controlling the weight on the eccentric? Is it going slow enough you could stop it on the way down at any given time? Yes, and yes.

B) Are you using the correct muscle groups? Are you using your shoulders or your legs to drive it up? I.e is the exercise doing what it's supposed to or are you cheating? I am using the shoulders.

As far as maintaining form when tired, that's subjective.

How tired are you? If you're exhausted and can't do the lift right, go home. If you just mean that you're fatigued from exercise then maybe you need to use lighter weight. After a certain point your form will break down. If you train close enough to failure, your form will get worse. I agree with you. When it comes to the rep in which I can only lift the bar midway, I quit it and finish the set. I know a lot of it has to do with not being strong yet; 95 lbs is heavy for me, and 65 lbs is light weight, that is a short range.

Something feel weird, I will start to take video with the phone and check the movement.

[The Man w/ the Golden Gun]

3/17/2018
Lower body dynamic stretching to start my workout. Not sure if this is something that should be done prior to lifting, but I'm reading more about how flexibility is as much a part of physical performance as strength training and cardio

10 min warmup run

Squats
275 lbs 5 x 5 going to put more weight on next time. Let's up that working set...

Arnold Press
35 lbs 5 x 12

[Plus Oultre]

Routine: 5/3/1
Cycle: 1
Week: 2 of 3 (The "3" Week)
Day: Deadlift
1RM: 275 lbs
Date: 03/18/2018

Deadlift
220 x 5 (80%)
235 x 5 (85%)
250 x 5 (90%)

Accessory: Deadlifts
3 x 9 x 185 lbs

[The Man w/ the Golden Gun]

3/18/2018

10 min run to warm up

Deadlifts
135 lbs 1 x 10 warmup
295 lbs 2 x 5. I realized previous deads I did were stiff-leg deadlifts, which didn't involve legs at all. 295 lbs certainly didn't feel like the most I could do, but I'll put in 5 x 5 first before throwing in a 1RM afterwards

[Plus Oultre]

Routine: 5/3/1
Cycle: 1
Week: 1 of 3 (The "1" Week)
Day: Overhead Press
1RM: 110 lbs
Date: 03/19/2018

Overhead Press
85 x 5 (75%)
95 x 3 (85%)
105 x 1 (95%)

Accessory: Overhead Press
1 x 12 x 65 lbs
1 x 11 x 65 lbs
1 x 10 x 65 lbs

[Plus Oultre]

Routine: 5/3/1
Cycle: 1
Week: 1 of 3 (The "1" Week)
Day: Squat
1RM: 325lbs
Date: 03/20/2018

Squat
245 x 5 (75%)
275 x 3 (85%)
310 x 1 (95%)

Accessory: Squat
1 x 10 x 185 lbs
1 x 11 x 185 lbs
1 x 12 x 185 lbs

[Plus Oultre]

I took video of my military press movement. The issue is that when lifting I am not keeping the arm in the same line; my right arms moves a couple of inches to the front, so instead of doing a perpendicular movement towards the ceiling; it makes an obliquos movement towards the ceiling. I am going to be careful and work on the technique.

[Plus Oultre]

Legs are very sore this morning, and thinking back at the last work out, it is probably because I used a wider stance in the squat. A great reminder of how a little change in the exercise can further stimulate more/different smaller muscles.

[Plus Oultre]

Routine: 5/3/1
Cycle: 1
Week: 1 of 3 (The "1" Week)
Day: Deadlift
1RM: 275lbs
Date: 03/22/2018

Deadlift
205 x 5 (75%)
235 x 3 (85%)
265 x 1 (95%)

Accessory: Deadlift
1 x 12 x 185 lbs
1 x 12 x 185 lbs
1 x 12 x 185 lbs

[alexdagr81]

(03-21-2018 12:19 PM)Plus Oultre Wrote:  

I took video of my military press movement. The issue is that when lifting I am not keeping the arm in the same line; my right arms moves a couple of inches to the front, so instead of doing a perpendicular movement towards the ceiling; it makes an obliquos movement towards the ceiling. I am going to be careful and work on the technique.

I think the press is actually supposed to kind of have the J curve of the bench because of how the moment of the shoulders work. Some tutorial vids actually recommend pulling your head under the bar so you don't have a moment when you finish the lift.

[The Man w/ the Golden Gun]

(03-22-2018 09:14 AM)Plus Oultre Wrote:  

Legs are very sore this morning, and thinking back at the last work out, it is probably because I used a wider stance in the squat. A great reminder of how a little change in the exercise can further stimulate more/different smaller muscles.

I've noticed that too, when took a wider stance with my squat.

(03-25-2018 11:19 AM)alexdagr81 Wrote:  

I think the press is actually supposed to kind of have the J curve of the bench because of how the moment of the shoulders work. Some tutorial vids actually recommend pulling your head under the bar so you don't have a moment when you finish the lift.

Ups for this and for the momentum. Some part is going to have to go forward, so why not delegate that to a part of a body which is not involved in the lift, keep the lift vertical.

Well coming from me, less talk, more chalk:

3/24/18:
warmup run 10 min

Deadlift
315 lbs 2 x 1
I tried 345 lbs but that was too much of a move up.

Bicep Curls
70 lbs 2 x 8

3/25/18:

warm up run 10 min

Bench
warmup 135 lbs 1 x 13 (ha, could/should do more)
185 lbs 4 x 5, 1 x 3

One Arm DB rows
70 lbs 5 x 15

Weighted Pullups
15 lbs 2 x 8, 1 x 7

[General Stalin]

(03-21-2018 12:19 PM)Plus Oultre Wrote:  

I took video of my military press movement. The issue is that when lifting I am not keeping the arm in the same line; my right arms moves a couple of inches to the front, so instead of doing a perpendicular movement towards the ceiling; it makes an obliquos movement towards the ceiling. I am going to be careful and work on the technique.

Just like the bench press, your bar path is going to go "up and back" in a diagonal line.

It's simply not physically possible to push the bar straight up vertically as your head and neck prevent the barbell from being directly over the middle over your body in the starting position.

Here is a video that should provide a little explanation for good form, grip, starting positions, and everything else:

[polar]

^ leopard print shirt adds 30 lb to your overhead press.

Few Know about This.

[General Stalin]

Even fewer talk About it.

[Plus Oultre]

Routine: 5/3/1
Cycle: 2
Week: 1 of 3 (the 5 week)
Day: Squat
1RM: 330 lbs
Date: 03/26/2018

Squat
250 x 5 (75%)
265 x 5 (80%)
285 x 3 (85%) <= managed to make only 3 reps.

Accessory: No volume today.

Thanks General. I will take a look at the video. In regards to my non natural movement, I am moving the bar forward and upwards, not backwards and upwards; I know what you mean exactly.