Ground Up Strength

Yep, that's an example of the misperception that "knowledge" is about making things complicated. And using technical or scientific sounding jargon. And that extends to critical thinking and reasoning in general. That is why you see so much over-complex "data dumping" from fitness writers. The point of of it is to simplify, not to complicate.

Thanks Joe. :)

Finally…phew…here's the video:
http://www.youtube.com/watch?v=XRWJ8pi_LPA

9/1

close grip incline bench: 150 x 2 x 5

inverted rows: +35 x 7, 6
renegade rows: +44 x 7, 6…..+35 x 7, 6
some oh tri extensions

cuff stuff

inverted rows: gonna have to incorporate the vest or something else soon…35 pounder hit the bar a couple times in the second set.

bench: http://www.youtube.com/watch?v=4GPexY3FKKs

People that view exercise as an enjoyable and rewarding experience, from what I can tell, seem to be in the minority

For sure.

I can't repeat them on a "family" site like GUS.

4 letter words come to mind.

It is typically my heaviest isolation exercise for triceps. Pushups and CGBP are heavier but they're compounds. I need the extra tricep work to help with my pressing movements.

hope you don't mind.

Of course not.

you need to get your own camera so we don't have to wait around for anuj :)

I do have a camera, that's not the problem, the problem is sitting down & editing it & uploading it. My pull-up video is shot on my camera.

Absolutely! And I don't think it is that drastic and example really. When you are involved in it as we are you can easily underestimate the negative attitudes that people at large have about exercise. People that view exercise as an enjoyable and rewarding experience, from what I can tell, seem to be in the minority. The kind of comments I see about exercise in general are very close to the kind of comment you'd make if you smashed your thumb with a hammer…I can't repeat them on a "family" site like GUS.

Why do you do OH Tricep Extensions? I was just wondering, so I thought I would ask. hope you don't mind. :)

Here's the working Back Squat video:
http://www.ironscene.com/videos/4743_back_squat

I hate bootcamps. They are reinforcing the notion that exercise is "work", pain, and that it is something that is difficult to do, therefore you need someone to force it upon you. I don't like smashing my thumb with a hammer, but I don't pay someone to yell at me and force me to do it. Mentally its the same thing. It's a bit of a drastic example, lol, but that is something I would despise doing and would resist doing at all costs. Some people view exercise as a hammer lined up over their thumb. Enjoying the activity and having a genuine interest in something is what makes anything sustainable.

Yeah it shouldn't be a problem in general. I'm probably going to be doing press right AFTER deadlift when I start training again.

It's not that bad. I do it all the time. :P

crap crap crap lol
doing a press day right after a dl day is very bad idea

Wednesday September 1st

Hammer Grip Chinups
+70x3, +82.5x1+1+1, +80x1+1+1, +45x4+1+1+1+1

Rack was busy so I did chinups first because I was already a bit short of time (traffic). 82.5 is a very significant number. It represents 50% bodyweight!

Push Press
115x1
135x1
135x4

I wanted to try for a couple more singles but I didn't have enough time to take proper rest periods so I hammered out that last set of 4.

OH Tri Extension
72.5x14

Grabbed a quick set as I headed to the change room. :)

you need to get your own camera so we don't have to wait around for anuj :)

Weighted Pull-ups = Bodyweight X 5 reps; 10lbs X 3 reps; 25 X 3; 35 X 2; 35 X 2; 35 X 2; 45lbs X 1 rep;
Total Sets = 7

Body weight Pull ups = 8 reps; 5 + hold; 5 + hold; 5 reps + hold;
Total Sets = 4

Close Grip Bench Press = 135lbs X 3 reps; 135 X 5; 155lbs X 1 reps;
Total Sets = 3

Body weight Pull ups = 5 reps; 5; 5; 4; 5; (Some of these sets were alternated with the above CGBP sets)
Total Sets = 5

Dumbbell windmills = 3 sets of 12 with 20lbs (back to back)

I'm still using straps for my Pull-ups, since my hands haven't fully healed. Pull-ups were much better this time though, I able to keep my tightness through the bulk of them, however I was hunching on the sets on which I was doing a hold at the top. I'm really surprised that I could bench how much I did & as easily as I did, without any tightness or proper setup, I was actually trying to push my body into the bench with my heels, but that wasn't happening, so I tried to curl my legs under the bench & push mid set on one of my presses. Overall, it was a really fun & productive workout.

sorry i completely overlook this post
i have two days gap after my last day
its just that doing it in the 8 day manner which anuj suggests will mess my routine a bit
so i am working on making it a 7 day one
as of now i think
day 1-dl
day 2-press
off
day 3-squat
day 4-upper pull
off
off

this should work fine
was thinking of benching on both day 2 and day 4, i just did a vid and my form needs some serious work
is that okay guys?

Your ROM has already improved since you came to GUS, it seems like. Or am I mistaken?

It has improved, as also my pull up speed & weight lifted.

Anyway, from watching the videos I don't see you squeezing at the top and basically forcing the last little bit. You are expecting to power through to the very top and that is not always possible. What you need to do is hang at the top and just pull the heck out of it for a good 3 count or so. Retract and depress the scapula and see what you can do with that. I think we mentioned before that you can stretch your pecs beforehand in case that is binding you at the top.

I tried that out today on a couple of my reps. It did work on my heavier set, on my lighter reps I drop an inch or so from the top before I can hold myself there. I find myself hunching when I'm holding myself at the top, but I didn't stretch my pecs today, I will do it before my next pull up session

Not the best plan, but it would work. :P

Thanks Joe

http://www.ironscene.com/videos/4742_back_squat

All my OHP & squat videos got corrupted. I hope this video works.