JohnnyIrish's Diet/Workout Log

[Quagmire911]

What time do you go to bed/get up in the morning?

When you deloaded a few weeks ago did you do the cut volume but not intensity?

 

[JohnnyIrish]

Quagmire:
I go to bed at 10-11pm and get up at 8am. The deload wasn't even consistent as that was my brothers wedding week I only worked out 1 time that week and I cut volume but kept intensity that one day so I think I had ample time to recover.

After thinking about it, I am pretty sure the culprit is the green tea I've been taking. I believe my sleep issues started right around when I added the green tea caps to my diet. I haven't taken them today and they are cut for the time being. If my sleep returns to normal then I know what did it.. In which case.. anyone want some green tea caps? lol

Today:

Not too bad today especially since I didn't think I'd have the energy.

Barbell Bench press: 3x5 PR
bar x 10
75 x 6
125 x 1
170 x 5
170 x 5
170 x 4.5 (f)

/\ Made up the reps I didn't get last week. As normal I got a spot for each lift. I didn't count the last rep fully because I think the spotter helped some.

Incline Dumbbell bench press: 4 x 8 PR
120 x 9
120 x 8
120 x 7
120 x 6

/\ Sweet, gained 6 reps this time.

Dumbbell shoulder press: 3 x 8
80 x 8
80 x 7
80 x 6.5


/\ Better, not a pr but close.

Skull crushers: 3 x 10
60 x 10.5 f
60 x 7.5 f
60 x 7

/\ These hurt today. My left tri was in pain and tight more so then usual. I didn't mean to do two of the sets to failure I just over estimated my ability.

Hanging leg raises 3x10: PR
10,10,10

/\ Much better form today. After the second set I got distracted by a phone call for 8 minutes or so.. so the last set wasn't too hard.

Stretches:
squat stretches: 1 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 2 reps each held for 30 seconds

 

[JohnnyIrish]

Grats on breaking 200 man. To be honest I think your box may be a little low still. You're not really supposed to sit down and rock back but to sit down and keep entire core/hip flexors flexed and then explode up.

Check http://www.youtube.com/watch?v=tDFR3bXhl4Q

Its a great video on how to perform the box squat.

Ya know.. this had me wondering too. I mean every video I see shows the box just slightly below parallel at most. I think that however does not mean it CAN'T be done.. just most don't. (again correct me if I'm wrong). Going lower uses the posterior chair more.

Today:

20 min elliptical fast pace, got heart rate up to 160-170 bpm.

followed by..

45 min speed 3, incline 5 treadmill walking.


Its ok to combine these on the same day right?

 

[Lifeforce]

Ye well as long as you can perform it without breaking tightness in the core its allright. The danger when you go too low is just that its hard to keep core tight and to get explosive force of the box with correct form.

 

[JohnnyIrish]

Ye well as long as you can perform it without breaking tightness in the core its allright. The danger when you go too low is just that its hard to keep core tight and to get explosive force of the box with correct form.

Ya know.. I notice some of my muscles relax (posterior chain) when I hit the box. Is that wrong? Or is that ok and I just need to keep my abs/back tight when on the box?

 

[Lifeforce]

To be honest I havent done that many box squats in my days so its better some other person answer on the details

 

[Quagmire911]

Well I thought it may be overtraining, but I don't see how it can be. You are still progressing fine and you had those days off.

Btw, your bench is doing well. Looks like a strong point for you.

For the box squat I am sure you are meant to keep everything tight but relax the hips whilst doing the pause. Loko up that Dave Tate article on it to be sure.

 

[JohnnyIrish]

Today:

I over did it today as I'm home but still feel dizzy, my heads throbbing like it did a few months ago when I pinched a nerve doing deads.. and generally feel like crap.

Deadlift: 2x5 PR
bar x 10
85 x 6
125 x 1
185 x 1
225 x 1
265 x 5
265 x 4
265 x 1

/\ Bad form here.. Start was good, but instead of my back and my quads going in unison my back would do all the work first.. I had this problem before and the fix was lowering the weight. :cuss: Also the first work set after the second rep I had to quickly change my left hand to underhanded grip to finish. The second work set I stopped at 4 because my right hand couldn't hold onto the bar and was going to drop it.. after I put it down I waited a few seconds and then did one more rep to get them all. Since my form was ****ty and I can't hold onto the damn thing.. I think sadly this weight is still too heavy for me right now.

Leg press: 2x10 PR
375 x 10
375 x 10

/\ I lowered the sled REAL low so I was going deep with these. God this was hard..

Chins:4 sets
8
7

/\ My muscles had more but I couldn't stop breathing heavy as I was exhausted and felt like crap at this point with my head throbbing to boot.. I tried to take a break but I soon realized it wouldn't be enough and packed it in for the day. I hate to do this.. but I know my body and it had enough. *shrugs* oh well.

 

[Quagmire911]

I had a similar day, they happen. Everything just feels s***. The good news is you will smoke the weight in the future and make it your bitc*. At least that is what I like to think

Btw are you squatting/deadlifting barefoot (in socks)?

And did you get a video of the deadlifts? How did you know what went wrong? And are you doing mixed grip on all your work sets?

 

[I-tallionStallion]

Everyone has a bad day once in awhile. Just dust off your hands and be ready to hit the weights hard next time johnny. Grip will better as you keep trying to do it. I had a hard time around 270 lbs with deadlifts back last year when I was doing that weight. My grip eventually got used to it. Just hang in there...maybe even get straps at some point possibly if you can't get past it.

 

[JohnnyIrish]

Thanks for the good words guys.
Did I every mention you guys inspire me? Because you do.

No, not in socks.. I was wearing my normal running shoes. I know ideally I'd be in socks (I don't like that its slippery in socks) or some soleless shoe (didn't buy said shoes yet) but no go with either just yet.

As for the vid, none this time. As for my form issues.. I felt like it was off because in my really straining to get it up I didn't feel like it went up with my quads and my back at the same time, instead I ended up pushing up with my quads and then doing all the work with my back. Regardless next time I'll be sure to get a vid. If I though I would have had as much issues as I did with deads yesterday i would have gotten one oh well.. next time..

As for the mixed grip. I planned on doing overhand until I needed to switch. The last work set I used underhanded for my left hand which was ok but then my right was about to fail. I obviously need to work my grip more.

Funny thing is I have straps.. bought them months ago but never used them. Maybe I'll give em a go next time (in additon to training grip of course).

I'll get there.

 

[JohnnyIrish]

On a positive note I do believe my sleep issues were caused by the green tea caps as since I've stopped using them I've been sleeping back to normal. :woo:

I got like 10-12ish hours of sleep last night which is a lot for my body and it needed it. I feel mostly normal today.

 

[MrS]

when did you take the green tea pills?

 

[JohnnyIrish]

when did you take the green tea pills?

I started taking them Aug 4th (a Monday). I was taking 1 cap twice a day (800mg total). A week later I upped the dosage to 2 caps twice a day (1600mg total). I noticed my sleep slowly going to crap as I became racked with insomnia even though I never took them close to bedtime.. I figured the only thing I changed was adding the green tea. I then stopped taking it last Friday and have slept pretty normally ever since.

 

[Quagmire911]

Running shoes are utter s***. The heel compresses and that f**s things up royally.

You have probably seen me recommending to deadlift/squat barefoot. I have since been re-educated on the matter. A good solid heel will aid in extension of the leg, Rippetoe goes into detail on it.

So if you were to get shoes, a good pair of weightlifiting shoes would be a good idea, not flats. I think converses do the job alright. Right now I am just doing it in socks but raising my heel using a hard surface. Seemed more solid.

As for your grip, use mixed before you have too. There is no point in failing the deadlift if you can get it by using underhand. Do the overhand on your warm up sets but not youre work sets. As the weight climbs, you will be using more weight on youre warm up sets anyway. Coupled with the fact your grip training will help.

Keep it up.

 

[JohnnyIrish]

Thanks, I'll look into buying a pair of shoes to wear for deads/squat days.

As for the underhanded grip.. Is it ok to use underhanded grip with both hands at the same time?

 

[shaunuk]

hmm, I've heard you can tear biceps when the weight gets heavy enough if you're using a double underhand grip. Can any clarify what the deal is with this?

 

[Warboss Alex]

hmm, I've heard you can tear biceps when the weight gets heavy enough if you're using a double underhand grip. Can any clarify what the deal is with this?

The underhand grip places a lot of strain on the bicep (it is more stretched than in an overhand grip). The training partner of a good friend of mine tore his bicep - the underhand hand - deadlifting. Another guy I know told me he really felt his bicep was going to rip off doing a rack deadlift. Course both of these guys were handling 700lbs+.

However to do a double underhand deadlift is plain madness. Not just for the safety factor but by the fact you're severely limiting what you can lift.

 

[Quagmire911]

Alex said it.

Do it mixed.

 

[JohnnyIrish]

Rgr that.. no double underhanded grip. I didn't think so seeing as how no one had mentioned it before.. but I thought I'd ask.


Today:
Not a terrible day but I've had better. Also after the first dumbbell press I had the throbbing headache in the back of my skull/neck. I had this before last time I did deads with improper form a few months ago (lasted for 2 weeks-ish).. however this time it doesn't seem as bad thankfully. Well I pushed through it (taking my earbuds out seemed to relieve some pressure/pain). I'm going to pass on working out Friday and hopefully Monday I'll be back to normal.

Incline bench press (barbell) 3x5: PR
bar x 10
75 x 6
115 x 1
160 x 4
155 x 4.5
155 x 4

/\ I should have just focused on getting 5 reps each set of 155 instead of adding weight. Oh well next time.

Dumbell bench press 4x8: PR
120 x 9
120 x 8
120 x 8
120 x 7

/\ Gained 3 reps here.

Dumbell shoulder press 3x8:
80 x 7
80 x 6
80 x 4.5

/\ Lost reps here..

Tricep pushdown 3x10:
72.5 x 8
65 x 8

/\ Lame.. very lame.

Hanging leg raises 3x10:
10,10,10

/\ Decent form. The last few reps of the last set weren't fully straight legged.

Stretches:
squat stretches: 1 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 2 reps each held for 30 seconds