Goobs log, Now with video!!!

[Goob]

With the hook grip, I think it helps tons to have long fingers, especially thumbs. It's only a little uncomfortable for me on a normal bar, but with the fat bar in my gym my fingers can't go around as far and it is very painful on the thumb nail. I still use hook grip sometimes with the fat bar, but mostly I use mixed grip because it is a lot easier.

Gym today

shoulder rehab circuit 1 3x

Dead lift - had to use the fat bar
1xsome@bar
1x5@135 lbs
1x3@185lbs
1x3@235 lbs - mixed grip -fail on 4 pb still
1x?@185 lbs - hook grip -lost count but was 7 or 8 I think - hook grip
1x4@185 lbs - as punishment for not counting right before, but couldn't get more than 4

Pull ups
3,2,2,1,1 - wish these would go up faster, but it's so slow

some other leg press machine
1x10@55 lbs
1x5@115 lbs
1x3@135lbs - legs so tired now
1x6@135lbs - gave up and went home to eat

was thinking of trying 230 for deadlift, but don't think that would have went up for 5 either, so might as well fail at a heavier weight. Hard to feel bad about it though, because its the most I ever lifted, but would have been awesome to make 5.

[Goob]

Forgot to put wednesdays workout and don't remember exactly, but some deadliftng up to a single at 225 lbs without a belt, because i forgot mine at home.

Workout today 7/29

5 minutes stationary bike
shoulder rehab

Deadlift
1xsome@bar
1x8@135 lbs -
1x5@185 lbs -
1x1@225 lbs - hook grip, belt on
1x1@ 245 lbs - pb
1x1@250 lbs - pb again

Very likely the most I could do today, seemed like forever before it broke off the ground and got stuck a bit at the knee's but I finally got it up.

After that a bunch of sets of cable pushdown and some curls

Also 4x20 wrist curls at 30 lbs

Think i will start pressing and squatting next week and see how it works out. Shoulders are 10000% better than they were a couple weeks ago, so hopefully things will go well this time.

If that works I will concentrate a bit more on benching than I have been because there is a bench and deadlift contest at my gym in october that I am thinking about entering. They had to take out squatting because people are idiots. They 1/4 squat once a month or less then jump in the contest at some ridiculous weight and hurt themselves. Still should be fun though.

[thestoatyone]

Shoulder progress sounds fast! Easy back into it aye? Slow and steady, build a foundation for the future. Solid work on the Deads too...

[vegan hal]

great to hear the shoulders are healing up nicely.! ease back into it and keep us posted.

[Goob]

I'm not really sure how serious an injury it was or if it really is completely healed, but I haven't had any pain in a while so seems like I should try some squatting and pressing. After all, I can't just not squat, that would be ridiculous.

[Rach]

good to hear the shoulder is getting better! Competition sounds good, shame there's no squats

[Goob]

good to hear the shoulder is getting better! Competition sounds good, shame there's no squats

Thanks Rach. It is kind of disapointing there is no squatting in the contest. Training for a contest, even if it's just the people at my gym, will surely be fun though. Maybe it will motivate me to gain some weight so I don't have to go up there at 165 lbs/74.8 kg

[Goob]

8/1/07

10 minutes stationary bike
shoulder warmup + face pulls and some dynamic stretching

Squat - with fat bar
2x5@bar
1x5@95 lbs
1x5@115 lbs
6x2@135 lbs

Been reading lots of things and now I'm sort of afraid to do more than a couple reps on squats with any kind of weight on the bar. I will make a post about this in the injury forum to try to get some opinions on what I should actually be doing to prevent reinjuring myself, but I think it is the bar slipping some that caused the problem initially.

Standing press - hang clean first rep each set
2x~12@bar
1x5@55 lbs
3x5@65 lbs

Hang cleans
2x10@55 lbs

lots of puffing, very hit and miss, still not sure how to do them really. I am leaning slightly forward, bending my knees, then straighting out fast and sort of shrugging the bar up slightly after. I'm sure that is not at all right though.

More Squats - someone suggested I use a "Manta Ray" while squatting so tested it some
2x3@135 lbs
1x2@135 lbs - without it just to compare

Don't like it. Very unsteady and pushes me forward or backword if I lean even just slightly. Might use it some on higher rep sets but would rather front squat if I want to be staying completely vertical. Will read up on this thing before I make my final decision on that.

[Frostfire]

Ya, I'm not a huge fan of "Manta Rays" myself, although they do work for some people! Good luck finding a solution, that is the fun thing about lifting, it can be different for every-body!

[Goob]

Ya, I'm not a huge fan of "Manta Rays" myself, although they do work for some people! Good luck finding a solution, that is the fun thing about lifting, it can be different for every-body!

I thought the fun part was trying not to puke on the last couple sets???

8/3/2011

Quads and hamstrings pretty tight, also tired and not that into it today

various shoulder warmups

Bench press
1x12@bar
1x5@75 lbs
5x5@100 lbs

Close grip
1x15@75 lbs - fail on 16

Dumbbell rows each arm
1x15@20 lbs
1x10@30 lbs
3x5@45 lbs

pullups
1,1,1

Lat pull down
1x15@80 lbs
3x8@100 lbs

Front squat - "active recovery"
1x10@bar
1x10@65 lbs
1x5@95 lbs
1x5@105 lbs - pb i think maybe will try a proper pb sometime, but quite shit at these

wasn't planning on squatting today, but plans are meant to be broken Had to do something to get some blood going in my legs.

Was pretty fun workout overall but strength definitely not here today. Did get 20 clif bars for $6 which is definitely a pb so maybe I will gain back some of the weight I have been losing over the last month or so.

[Goob]

8/5/2011

Squat
tonsxlots@bar - testing different bar placements
2x8@95 lbs - testing the 2 spots that seemed best, think I found a good one
1x5@115 lbs
2x3@135 lbs fail
1x2@135 lbs fail again

New bar placement seems better and more upright +tons harder to keep form. Fails are form going to shit rather than actually getting stuck, but will have to start all over on squatting anyway to get stabilizer muscles caught up with legs This spot seems better though, will see how it goes over the next couple weeks.

Bench - spotters didn't want me sticking to the plan
1x12@bar
1x8@75 lbs
1x8@105 lbs
1x6@115 lbs + some "all me"
1x1@ 135 lbs pb +1 "all me" that wasn't going up anyway

Probably a little more there. Who would have thought taking a few weeks off benching was the secret to getting better???

Deadlift
1xsome@bar
1x8@135 lbs
1x5@185 lbs
1x5@235 lbs - quite happy about this, for sure more to come next week

Dips
5,3,2 too tired home to eat

Been sort of kind of following a plan, but I think I will be more plan oriented next week. Maybe going to 5x5 but not sure, takes a bit too long sometimes, especially if I get talking to people.

Good way to end the week I think, excited about monday already.

[Goob]

8/8/2011

Squat
1x10@bar
1x5@95 lbs
5x5@115 lbs

Still working out hand/arm positioning. Tried keeping elbows down more as was suggested by Baldy in the injury thread and it does help to keep upright, but it is harder to keep upper back tight. It amazes me how much different everything has to be just from moving the bar up a bit on my back. Can already tell I will be getting some bruises in the coming weeks as well.

Bench
1x10@bar
1x8@70 lbs
1x5@95 lbs
1x5@110 lbs
2x4@110 lbs - fail

not in there today.

Dead lift
1x8@135 lbs
1x5@185 lbs
1x2@245 lbs w/ belt - fail
1xfail@245 lbs- just had to try again after readjusting belt

Just not strong enough. Will lower the weight next time and work back up

Pull ups
2,2,2,2 - grip failing me again :/

Started on a new diet plan today. Since I gained quite a bit of fat on a "clean" bulk early this year, the plan for this time is chips and pies. If I am going to be fat, I'm going to be happy . Possibly will be getting some creatine this week as well, depends on money situation though.

[Frostfire]

Since I gained quite a bit of fat on a "clean" bulk early this year, the plan for this time is chips and pies. If I am going to be fat, I'm going to be happy .

Love it! That is a great philosophy

[Goob]

Since I gained quite a bit of fat on a "clean" bulk early this year, the plan for this time is chips and pies. If I am going to be fat, I'm going to be happy .

Love it! That is a great philosophy

Plan is going well, but I am eating broccoli tonight . It's a pound of broccoli with almost a pound of tofu and 2 cups of rice, so that's okay right?


8/10/2011

Squat
1x10@bar
1x5@95 lbs
5x5@125 lbs

a little better than last time but still not happy with it. Need to be doing more direct core work. Middle bit is just not strong enough now.

Standing press
1x10@bar
1x5@55 lbs
1x3@65 lbs
2x5@70 lbs
1x3@70 lbs +2 push pressed

Almost missed 3rd rep and decided I was cheating the next 2 up. Next time will get it strict.

Cable rows
2x10@60 lbs

Barbell rows
1xsome@bar
3x5@95 lbs

some weighted decline crunches, said I would never do them again before, and saying it again this time Just seems too much on the back and not really anything for the abs.

[Goob]

Almost skipped going to the gym because I was tired and got home late, but went in anyway and turned out pretty decent.

8/12/2011

Squat
1x10@bar
1x5@95 lbs
5x5@135lbs

some of the reps a bit shit, but overall pretty good.

Bench
1x10@bar
1x8@70 lbs
3x5@110 lbs

Dead lift
1xsome@bar
1x10@135 lbs
1x5@185 lbs
1x5@225 lbs - w/ belt

3 sets of face pulls