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      12-10-2020, 05:34 AM   #2707
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Legs today - finished with 315 x 5 and x 4 for last 2 sets, then finished deadlifts with 355 x 2. The deadlift was a pb for me.
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Sounds pizzagatey.
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      12-10-2020, 06:42 AM   #2708
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Yeah I lied on my last post regarding my leg. It's still not 100%, so still taking it easy lol. Today was heavy cardio and core, upper body is sore as all hell so I needed to break it up. Feeling lean though, haven't weighed myself in what feels like months now. Might step on a scale at some point.

Congrats on the deadlift PR floridaorange!
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      12-10-2020, 07:05 AM   #2709
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Just one more week to go before I can get my home gym set back up and back at it. Its been a long 3 months.
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      12-10-2020, 11:58 AM   #2710
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Back squat PR - 365
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      12-10-2020, 02:49 PM   #2711
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Nice. I tries doing relatively heavy squat and dead at 315 last night. Haven't combined the 2 in long time. My back!
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      12-10-2020, 07:10 PM   #2712
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Quote:
Originally Posted by JP10 View Post
Yeah I lied on my last post regarding my leg. It's still not 100%, so still taking it easy lol. Today was heavy cardio and core, upper body is sore as all hell so I needed to break it up. Feeling lean though, haven't weighed myself in what feels like months now. Might step on a scale at some point.

Congrats on the deadlift PR floridaorange!
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Originally Posted by JP10 View Post
Yeah I lied on my last post regarding my leg. It's still not 100%, so still taking it easy lol. Today was heavy cardio and core, upper body is sore as all hell so I needed to break it up. Feeling lean though, haven't weighed myself in what feels like months now. Might step on a scale at some point.

Congrats on the deadlift PR floridaorange!
Smart - that core work will pay dividends once your knee is 100%.

Hey do you take Glucosamine? I'd take that (glucosamine) with fish oil and a little bit of cbd for any inflammation.
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Sounds pizzagatey.
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      12-11-2020, 08:43 AM   #2713
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Originally Posted by floridaorange View Post
Smart - that core work will pay dividends once your knee is 100%.

Hey do you take Glucosamine? I'd take that (glucosamine) with fish oil and a little bit of cbd for any inflammation.
I don't actually. I have in the past used numerous joint support supplements. Really I can't think of many supplements I haven't tried at one point. I've eliminated all supplement intake besides protein at this stage though. If you really want a good regenerative supplement try BPC-157, it is technically an hgh peptide. Use to be difficult to get your hands on (maybe illegal I forget) back in 2015-16. Studies on it are pretty impressive though and definitely interesting to read up on!
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      12-12-2020, 03:53 PM   #2714
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1800 yds in the pool today. Feeling really good.

Deltoid tear still stings but I can feel it healing slowly. Thankfully it doesn't get in the way of swimming.
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      12-12-2020, 09:15 PM   #2715
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anyone use knee braces for squats - i see them often on power lifters, and while i'm not squatting 500 lbs yet, i'm wondering when i should start considering using them for added support.
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Sounds pizzagatey.
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      12-12-2020, 09:54 PM   #2716
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I wore sleeves for a long time. Felt I needed them and helps when competing, counts as raw in competition. I haven't worm them outside of a few times in the last several years now.
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      12-12-2020, 11:54 PM   #2717
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Originally Posted by floridaorange View Post
anyone use knee braces for squats - i see them often on power lifters, and while i'm not squatting 500 lbs yet, i'm wondering when i should start considering using them for added support.
I use some pretty basic knee sleeves from Hookgrip:
https://www.roguefitness.com/hookgri...caAtlWEALw_wcB

It's more mental than anything else, but I do put them on before heavy days. Nice for lunges too.
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      12-14-2020, 04:46 AM   #2718
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Thanks

thanks this was very helpful.
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      12-14-2020, 06:25 PM   #2719
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reverse grip lat pull downs - ended with 200 lbs for 8... after 4 sets for regular lat pull downs and 4 sets of pull-ups - feeling good
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Sounds pizzagatey.
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      12-14-2020, 08:49 PM   #2720
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Strength:

Back squat 295(80%)x4 EMOM for 6 minutes

Conditioning:

200 SU
10 C&J @ 95
300 SU
10 C&J @ 115
400 SU
10 C&J @ 135

7 min 44 sec
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      12-15-2020, 12:45 PM   #2721
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Quote:
Originally Posted by The Chaddening View Post
Strength:

Back squat 295(80%)x4 EMOM for 6 minutes

Conditioning:

200 SU
10 C&J @ 95
300 SU
10 C&J @ 115
400 SU
10 C&J @ 135

7 min 44 sec
I'm gonna be honest. I have no idea what your abbreviations mean, but I'm intrigued.
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      12-15-2020, 01:11 PM   #2722
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I'm gonna be honest. I have no idea what your abbreviations mean, but I'm intrigued.
EMOM - An acronym for “every minute on the minute,” EMOM workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds.

So this squat emom had you performing 4 reps @ 80% of your squat max every minute for 6 minutes. So you would set a timer for 6:30 (30 seconds to get your belt on, unrack the bar, etc) and at the 6:00 mark complete the 4 reps, then rest for the remainder of the minute. Once your timer reached 5:10 I would start walking back to the bar and at the 5:00 mark complete 4 more reps. Continue this for the remaining sets for a total of 24 reps over 6 minutes. It's a great interval system for squeezing a lot of high intensity work into a short period of time.

You can use it for all types of exercises. Sometimes if I just want to do a quick upper body session on my lunch break I'll do an alternating EMOM like this for 20-30 minutes:

Even minutes - 10 pull ups
Odd minutes - 20 push ups

Ends up being 200-300 pull ups, 400-600 push ups. Get some conditioning in, get stronger.

C&J stands for clean and jerk.
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      12-15-2020, 03:11 PM   #2723
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Makes perfect sense. I've been pressed for time a lot the last few years. I'll definitely have to give this one a go!
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      12-15-2020, 10:32 PM   #2724
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i've never cj before, is it a solid addition to compound lifts? i've always wanted to try. How does it differ from squats, deads and overhead press - from your experience? in terms of muscle groups worked etc?
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      12-16-2020, 10:38 AM   #2725
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I haven't done CJ since high school where we had access to bumper plates in case of dropped weight. I definitely wouldn't be doing heavy weight for this in my current gym.
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      12-16-2020, 10:47 AM   #2726
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Quote:
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i've never cj before, is it a solid addition to compound lifts? i've always wanted to try. How does it differ from squats, deads and overhead press - from your experience? in terms of muscle groups worked etc?
It's more of an explosive movement. Squats, deads, and overhead presses are controlled lifts for the most part. With clean and jerks you use more momentum. I'd start with working on wrist flexibility - you can do this with front squats, elbows up. This will help with proper form on the cleans. It is morely power training, this is why you see it often on regimens of sport teams as well as highschool/college athletics. Helps further fast twitch muscle fibers and things of that nature.
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      12-16-2020, 02:27 PM   #2727
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Yeah, I can't do front squats worth a sh*t. My right wrist is shot, so I never bother with them lol
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      12-16-2020, 02:31 PM   #2728
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Try a heels up conventional squat on Smith rack
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