snowpatrol123
New member
Oh yeah...my poor broken-ass buddy potato-cam recorded my warmup set, for a form check if anyone's got an idea why my lower back is sore as of late...
SP's on/off-season log
- Thread starter snowpatrol123
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Mrrippedzilla
MIA - PM only
The angle makes it hard to be sure but I think your narrow stance is causing the issue.
By narrowing your stance, it makes you less flexible at the knee & hip positions and transfers more of the load onto your lower back.
Alot of guys get similar problems when doing certain rows like the pendlay row, etc - they dont have the hip/knee flexibility required so the load is handled by the lower back.
Next time try switching to a wider stance, maintaining the same neutral spine position & focusing on knee/hip flexion to get you up & down.
Sidenote:
Twice a day training can actually be more optimal if done properly ie 1 workout split into 2 sessions rather than 2 separate workouts in one day.
So lets say its legs day - put the light weight high rep meta-bolic work in the morning session & the heavy intensity stuff in the evening.
There were studies showing this type of training to be MORE anabolic compared to 1 session per day but I dont have them with me at the moment.
So snow's broscience actually has some scientific base behind it
By narrowing your stance, it makes you less flexible at the knee & hip positions and transfers more of the load onto your lower back.
Alot of guys get similar problems when doing certain rows like the pendlay row, etc - they dont have the hip/knee flexibility required so the load is handled by the lower back.
Next time try switching to a wider stance, maintaining the same neutral spine position & focusing on knee/hip flexion to get you up & down.
Sidenote:
Twice a day training can actually be more optimal if done properly ie 1 workout split into 2 sessions rather than 2 separate workouts in one day.
So lets say its legs day - put the light weight high rep meta-bolic work in the morning session & the heavy intensity stuff in the evening.
There were studies showing this type of training to be MORE anabolic compared to 1 session per day but I dont have them with me at the moment.
So snow's broscience actually has some scientific base behind it
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Southernfish
New member
Rip, what about heavy work in the am to tear the fibers, then light reps workout in the PM to feed that muscle blood and nutrients?The angle makes it hard to be sure but I think your narrow stance is causing the issue.
By narrowing your stance, it makes you less flexible at the knee & hip positions and transfers more of the load onto your lower back.
Alot of guys get similar problems when doing certain rows like the pendlay row, etc - they dont have the hip/knee flexibility required so the load is handled by the lower back.
Next time try switching to a wider stance, maintaining the same neutral spine position & focusing on knee/hip flexion to get you up & down.
Sidenote:
Twice a day training can actually be more optimal if done properly ie 1 workout split into 2 sessions rather than 2 separate workouts in one day.
So lets say its legs day - put the light weight high rep meta-bolic work in the morning session & the heavy intensity stuff in the evening.
There were studies showing this type of training to be MORE anabolic compared to 1 session per day but I dont have them with me at the moment.
So snow's broscience actually has some scientific base behind it
Mrrippedzilla
MIA - PM only
It wouldn't really make a difference for anabolism.
The reason I recommend the light work first is because, for most people, getting up & lifting heavy straight away is unsafe & they dont really have the motivation for it.
For the first hour or so after waking there is abit of fluid build up in the spine that drastically reduces flexibility & injury risk so you would need to put a bigger emphasis on warming up properly.
Of course not everyone is like this & some guys are more focused in the morning so....whatever floats your boat.
snowpatrol123
New member
Mon PM - legs pt.2 - 12-15 reps
5min light warmup
barbell lunge - three sets
superset decline weighted situp - four sets w/ 45lb plate
seated calf raise - three pause sets (calves cramping though)
goodmorning - three sets
incline leg press - three sets (heavy)
prone hamstring curl - two sets (hamstrings cramping ugh)
Cardio:
25min LISS - incline treadmill (really easy, 120bpm vs my usual 135bpm)
5min light warmup
barbell lunge - three sets
superset decline weighted situp - four sets w/ 45lb plate
seated calf raise - three pause sets (calves cramping though)
goodmorning - three sets
incline leg press - three sets (heavy)
prone hamstring curl - two sets (hamstrings cramping ugh)
Cardio:
25min LISS - incline treadmill (really easy, 120bpm vs my usual 135bpm)
China_Wall
New member
did that chick in the other video rep out 495??? holy fudge
snowpatrol123
New member
snowpatrol123
New member
Weight 217
Tue - chest - 8-12 reps
10min cardio warmup - treadmill! Shins weren't hurting...woohoo.
incline DB press - four dropsets
superset hanging leg raise - four sets
flat BB press - four sets, end with strip/dropset
superset lying leg raise - four sets
flat DB flyes - three dropsets
weighted chest dips - three sets
superset bodyweight dips - three sets
Couple of pics from the last week... post musclebeach 2014 - Imgur
Tue - chest - 8-12 reps
10min cardio warmup - treadmill! Shins weren't hurting...woohoo.
incline DB press - four dropsets
superset hanging leg raise - four sets
flat BB press - four sets, end with strip/dropset
superset lying leg raise - four sets
flat DB flyes - three dropsets
weighted chest dips - three sets
superset bodyweight dips - three sets
Couple of pics from the last week... post musclebeach 2014 - Imgur
3J
Super Moderator
The angle makes it hard to be sure but I think your narrow stance is causing the issue.
By narrowing your stance, it makes you less flexible at the knee & hip positions and transfers more of the load onto your lower back.
Alot of guys get similar problems when doing certain rows like the pendlay row, etc - they dont have the hip/knee flexibility required so the load is handled by the lower back.
Next time try switching to a wider stance, maintaining the same neutral spine position & focusing on knee/hip flexion to get you up & down.
Sidenote:
Twice a day training can actually be more optimal if done properly ie 1 workout split into 2 sessions rather than 2 separate workouts in one day.
So lets say its legs day - put the light weight high rep meta-bolic work in the morning session & the heavy intensity stuff in the evening.
There were studies showing this type of training to be MORE anabolic compared to 1 session per day but I dont have them with me at the moment.
So snow's broscience actually has some scientific base behind it
rip.. he is in pct... no need for twice a day training right now.. lol..
Mrrippedzilla
MIA - PM only
I clearly stated that the workout stays the same, your simply splitting it into 2 separate sessions.
Let me make sure there is absolutely no confusion:
- Same workout
- Same reps/sets
- Same volume
- Split into half & half for 2 session
The data shows better recovery, better performance, more growth - I see no detriment even on pct
3J
Super Moderator
I clearly stated that the workout stays the same, your simply splitting it into 2 separate sessions.
Let me make sure there is absolutely no confusion:
- Same workout
- Same reps/sets
- Same volume
- Split into half & half for 2 session
The data shows better recovery, better performance, more growth - I see no detriment even on pct
and i clearly missed that.. lol..
yes.. this is actually interesting..
snowpatrol123
New member
And that's usually what ends up happening - since I work out in the AM, if I get to the gym late or have an early client meeting (fucking sales ppl not respecting my gym time) I sometimes have to bail before I finish especially on leg day for example
If I am able to make it back in the evening though, I find I actually get a better / more complete workout though - I can do quads/calves in the morning then focus on hamstrings and throw in a few more calves/abs in the evenings
If I am able to make it back in the evening though, I find I actually get a better / more complete workout though - I can do quads/calves in the morning then focus on hamstrings and throw in a few more calves/abs in the evenings
Mrrippedzilla
MIA - PM only
Yep, your experience correlates with what my clients experience.
Of course I only use the two-a-day training protocol with advanced athletes who have the the time to fit the sessions in - people who have family/work/social obligations generally dont want to go to the gym twice in the same day.
Its interesting tgat alot of people wrote off the idea arnold & others of that era had of training twice a day when in fact they weren't too far off.
Of course they had 2 actual workouts per day rather than 1 split into 2 but still....goes to show that science/experience alone doesnt create perfect programmes but science + experience does.
Of course I only use the two-a-day training protocol with advanced athletes who have the the time to fit the sessions in - people who have family/work/social obligations generally dont want to go to the gym twice in the same day.
Its interesting tgat alot of people wrote off the idea arnold & others of that era had of training twice a day when in fact they weren't too far off.
Of course they had 2 actual workouts per day rather than 1 split into 2 but still....goes to show that science/experience alone doesnt create perfect programmes but science + experience does.
DemDereGains
New member
Damn good gains comparing the last few pics you posted compared to the starting points. I saw your pyramid routine thread too, and I'm sure it kicked your ass to where you're at now. Congrats.
snowpatrol123
New member
Weight 218
I don't know if I'm feeling the "pct blues" but it may be time for a day off...it's been awhile and even with two scoops of preworkout I felt pretty lethargic this morning...normally I look forward to back day.
Wed - back - 8-12 reps
10min cardio warmup
yates row - four pause sets
deads - heavy, four sets
superset machine row - three sets
bodyweight pullup - three sets
superset lat pulldown - three drop sets
decline weighted situp - four sets w/ 45lb plate
Little back-day side chest...wanted to get the stringer down but a few ladies in the gym and didn't want to get them all excited lol: http://i.imgur.com/qzx5vvh.jpg
PM Cardio:
Bodyweight pullups (medium grip) - three sets
One-arm DB rows - three sets
Supported hanging leg raise - three sets
Hammer DB curls - two sets
25min LISS - incline treadmill
I don't know if I'm feeling the "pct blues" but it may be time for a day off...it's been awhile and even with two scoops of preworkout I felt pretty lethargic this morning...normally I look forward to back day.
Wed - back - 8-12 reps
10min cardio warmup
yates row - four pause sets
deads - heavy, four sets
superset machine row - three sets
bodyweight pullup - three sets
superset lat pulldown - three drop sets
decline weighted situp - four sets w/ 45lb plate
Little back-day side chest...wanted to get the stringer down but a few ladies in the gym and didn't want to get them all excited lol: http://i.imgur.com/qzx5vvh.jpg
PM Cardio:
Bodyweight pullups (medium grip) - three sets
One-arm DB rows - three sets
Supported hanging leg raise - three sets
Hammer DB curls - two sets
25min LISS - incline treadmill
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snowpatrol123
New member
Weight 216
Actually 214 fasted, then drank my oats/isolate/PB shake, which apparently weighs two pounds, then hit the weights. My gym "gear" (shorts, phone, tanktop, hat and shoes) weighs about 4lbs...so I'm about 210 now, vs 200 on stage oct 11th.
Thu - delts - 10-12 reps
10min cardio warmup
internal/external shoulder rotation - three sets of each, per arm
superset hanging leg raise - four sets
seated DB press - three dropsets
smith behind-the-neck press - four sets, end with dropset
superset oblique/side bends - four sets
lateral DB raise - three dropsets
superset smith shrug - three sets (heavy) in front
rear delt cable pullapart - three dropsets
superset smith shrug - four sets (heavy) behind the back
front DB raise - three sets (alternating)
superset seated calf raise - four sets (heavy)
Actually 214 fasted, then drank my oats/isolate/PB shake, which apparently weighs two pounds, then hit the weights. My gym "gear" (shorts, phone, tanktop, hat and shoes) weighs about 4lbs...so I'm about 210 now, vs 200 on stage oct 11th.
Thu - delts - 10-12 reps
10min cardio warmup
internal/external shoulder rotation - three sets of each, per arm
superset hanging leg raise - four sets
seated DB press - three dropsets
smith behind-the-neck press - four sets, end with dropset
superset oblique/side bends - four sets
lateral DB raise - three dropsets
superset smith shrug - three sets (heavy) in front
rear delt cable pullapart - three dropsets
superset smith shrug - four sets (heavy) behind the back
front DB raise - three sets (alternating)
superset seated calf raise - four sets (heavy)
snowpatrol123
New member
Weight 215
Was /really/ tired this morning, probably should've just taken a rest day but I was going out for breakfast anyways so I figured I would hit the gym first and at least do a few curls for girls...
Fri - arms - 8-12 reps
5min cardio warmup
standing EZcurl - four sets + cheat reps
superset CGBP - three strip/dropsets
lying leg raise - four sets
T-bar row (I know...sort of arms though) - three sets
Decided I really wasn't feeling it so headed over to the treadmill...
AM Cardio:
30min LISS - incline treadmill
Was /really/ tired this morning, probably should've just taken a rest day but I was going out for breakfast anyways so I figured I would hit the gym first and at least do a few curls for girls...
Fri - arms - 8-12 reps
5min cardio warmup
standing EZcurl - four sets + cheat reps
superset CGBP - three strip/dropsets
lying leg raise - four sets
T-bar row (I know...sort of arms though) - three sets
Decided I really wasn't feeling it so headed over to the treadmill...
AM Cardio:
30min LISS - incline treadmill
snowpatrol123
New member
Weight 215
Fasted weight...217 once I had some eggwhites and oats. Took measurements as well for 3J...
Neck 17
Chest 44
Stomach 33?
Waist 34?
Biceps 16 1/4
Thighs 25 1/2
Calves 17 1/2
Forearms 13
Pretty sure I got stomach/waist right but the numbers seem weird, I measured 31.5" pre-contest at belly button, I don't -feel- that much fatter...oh well 3J mentioned human error and that's what I'll go with lol.
Sat - legs - 12-15 reps
10min cardio warmup
seated quad extension - three rest/pause sets
highbar ATG squat - four sets
seated calf raise - five sets, slow negatives, some rest/pause as well
superset SLDL - three sets
barbell lunge - three sets
one-leg incline leg press - two sets
prone hamstring curl - two dropsets
Fasted weight...217 once I had some eggwhites and oats. Took measurements as well for 3J...
Neck 17
Chest 44
Stomach 33?
Waist 34?
Biceps 16 1/4
Thighs 25 1/2
Calves 17 1/2
Forearms 13
Pretty sure I got stomach/waist right but the numbers seem weird, I measured 31.5" pre-contest at belly button, I don't -feel- that much fatter...oh well
3J mentioned human error and that's what I'll go with lol.Sat - legs - 12-15 reps
10min cardio warmup
seated quad extension - three rest/pause sets
highbar ATG squat - four sets
seated calf raise - five sets, slow negatives, some rest/pause as well
superset SLDL - three sets
barbell lunge - three sets
one-leg incline leg press - two sets
prone hamstring curl - two dropsets
snowpatrol123
New member
Weight 215
Fasted weight, pre-breakfast/coffee so no change +/- today.
Today is going to be a split day...couldn't sleep so I got up and did a bit of cardio + heavy chest (flat bench, various widths) then went for breakfast with a buddy.
Sat - chest pt.1 - 8-12 reps
15min cardio warmup - indoor track
internal/external shoulder rotation - three sets of each, per arm
superset hanging leg raise - four sets
flat bench (medium/normal grip) - four sets, end with strip/dropset
CGBP - three sets
superset lying leg raise - four sets
flat bench (wide grip) - two sets, light weight/high reps
And yeah - after breakfast I was going to head directly back to the gym but realized I was too hungry for some weird reason so I headed home to have steak & eggs...but my girlfriend ate the last eggs when she woke up! I almost flipped out and killed an entire village, she quietly said "sorry we're out of eggs, please don't be frustrated" and I immediately came back to reality. Cooked some extra lean ground turkey, made an eggwhite / LGT / cheese omelette with some PB&jam toast...the steak will keep til later when I have some whole eggs. Girl is a keeper, I need to settle down and take a deep breath when food problems present themselves...
Fasted weight, pre-breakfast/coffee so no change +/- today.
Today is going to be a split day...couldn't sleep so I got up and did a bit of cardio + heavy chest (flat bench, various widths) then went for breakfast with a buddy.
Sat - chest pt.1 - 8-12 reps
15min cardio warmup - indoor track
internal/external shoulder rotation - three sets of each, per arm
superset hanging leg raise - four sets
flat bench (medium/normal grip) - four sets, end with strip/dropset
CGBP - three sets
superset lying leg raise - four sets
flat bench (wide grip) - two sets, light weight/high reps
And yeah - after breakfast I was going to head directly back to the gym but realized I was too hungry for some weird reason so I headed home to have steak & eggs...but my girlfriend ate the last eggs when she woke up! I almost flipped out and killed an entire village, she quietly said "sorry we're out of eggs, please don't be frustrated" and I immediately came back to reality. Cooked some extra lean ground turkey, made an eggwhite / LGT / cheese omelette with some PB&jam toast...the steak will keep til later when I have some whole eggs. Girl is a keeper, I need to settle down and take a deep breath when food problems present themselves...
