powerman2000

You gonna keep the load up and only decrease the volume?

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

justtryn

Yep, still snow free. The mountains around us have had a little, but it's since melted off. The predictions are for a colder, wetter winter - so I'm sure it's on the way.


It's good you're listening to your body, man. With slowed recovery, you don't want to do something to foul yourself up.

Hope you have a good week, buddy.

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

Josie

One of the many things I like about you Chris is how in tune with your body you are.

It just makes you a better bodybuilder! ...and a very sexy one too

__________________
http://www.josiestamour.com

lukamar

Hi Chris.

How was the S W Classic? Hopefully next time..

__________________
60 YO with a 2 YO son.

Marty

kimsquit

Hi Elise! You're not referring to a linear leg press, are you?

Good morning P-man.
I met with my trainer on Saturday and he emphasized not reducing the volume or the load. He's a big believer in not giving up any gains without a fight. My bodyweight's down 6 pounds pct but strength and endurance are still good.

Hi Mark, it's a wet forecast here as well....landslide weather.

marry me!

Hi Marty, the Sandra Wickam Fall Classic had a really good turnout on Saturday: 140 competitors!



The majority of the 140 were figure girls, however there were enough bodybuilders for all of the male & female classes. In addition, they also had a "Junior Fitness" category for the first time: five girls between the ages of 10 and 15.

I only stayed for the morning Prejudging - where I met my trainer - and then headed to the big city mall to get an early start on Christmas present shopping.







Yesterday's Shoulders, Traps & Hamstrings:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Smith Machine Front Presses:
110 x 8 reps (w/u)
160 x 8 (w/u)
180 x 8 (w/u)
280 x 7 M
235 x 10 M
235 x 10 M

Arnold Dumbbell Presses (per side):
70 x 8 reps M
70 x 7 M
70 x 5 M
70 x 5 M
70 x 5 M

Hammer Strength Shoulder Presses (per side):
235 x 6 reps M
235 x 4 M (not a good set)
235 x 6 M
205 x 9 M

SuperSet Side and Front Db Raises (per side):
40 pounds side & 30 pounds front x 10 reps each
40 pounds side & 30 pounds front x 10 reps each
40 pounds side & 30 pounds front x 10 reps each

Rear Delts on Pec Deck
215 x 10 reps M
215 x 10 M
200 x 16 M
160 x 16 M

Behind-the-Back Shrugs (Oly bar weight not included):
360 x 12 reps
450 x 6 M
450 x 5 M
450 x 5 M
360 x 12 M

Stiff Leg Deadlifts (Oly bar weight not included):
140x 8 reps
180 x 8
270 x 7 M
270 x 7 M
270 x 7 M

Standing Hamstring Curls (per side):
145 x 10 reps
160 x 10 M
160 x 10 M
160 x 10 M

justtryn

I spoke too soon on the snow... the mountains surounding us got several inches overnight.

EARLY CHRISTMAS PRESENT SHOPPING!!?? Oh gosh, Chris... you disappoint me. You're supposed to be like the rest of us guys and wait until the last minute! Don't set such an example for us!

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

dbflgirl

It looks like this, Chris, and it really bothers the small of my back. Which is weird, because nothing else I do -- SLDL, hypers, squats, DLs, you-name-it -- has ever bothered my back except this thing.



Did you buy me a Christmas present? Or are you going to be it?

kimsquit

*lol* I'm going to be out of the country by the time Christmas gets here, so I can't leave it too long.

Yep, that's the linear leg press. I use it after the seated leg presses and find it really good for heavy loads.

I'm afraid I have no useful thoughts to offer on why using it hurts your lower back *scratches head* the only thing that comes to mind is that while you're doing the leg presses, you are straightening the natural curve in your spine and the resultant pressure is pinching a nerve or two.

You seem awfully confident that you're not on Santa's naughty list

dbflgirl

I thought you'd be exactly what a naughty girl would need.

justtryn

I use the same sort of press... a little different, but not much. Sometimes I will have lower back pain when using it, primarily with the sumo leg press. With heavy loads, I use a foam tube as sort of a lumbar support and it seems to help.

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

jtroster

My club used to have one of those and it hurt my lower back. Then they replaced it with this:

and my lower back is just fine now when I use it.

kimsquit

*lol* You're gonna give the ironmass folks the wrong impression about me

Whereabouts is your lower back pain?(and don't say "in the lower back") If it's down near the glute attachments then it might be that the muscles just need to stretch more before the heavy stuff.

Hi Joel - the photo you posted is the exact same model of Linear Leg Press that I use.




Yesterday's Quads & Calves:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Seated Leg Presses on the Indy Press:
360 x 10 reps (w/u)
450 x 10 (w/u)
540 x 10 (w/u)
630 x 10
720 x 10
1000 x 5 M
1000 x 5 M
900 x 5 (bad set)
900 x 10 M
450 x 35 partials

Linear Leg Press (knees to chest/sled weight not included):
180 x 10 reps
360 x 10
720 x 10
1260 x 6 M
1300 x 6 M > this set strained my left ham/glute
1200 x 4 > stopped due to pain

Wide-stance Smith Squats to the floor:
210 x 12 reps
210 x 12
210 x 12

Seated Leg Extensions:
130 x 12 reps
130 x 12
130 x 12
130 x 12
130 x 12
130 x 12

Adductor Machine:
#15 x 16 reps
#15 x 16
#15 x 16
#16 x 16
#16 x 16
#16 x 16

Standing Calf Raises:
260 x 5 reps (5-second rest) 260 x 10 (10-second rest) 260 x 20 (15-second rest) 260 x 20 (10-second rest) 260 x 10 (5-second rest) 260 x 5 (10-second rest) bodyweight x 30

260 x 5 reps (5-second rest) 260 x 10 (10-second rest) 260 x 20 (15-second rest) 260 x 20 (10-second rest) 260 x 10 (5-second rest) 260 x 5 (10-second rest) bodyweight x 30

260 x 5 reps (5-second rest) 260 x 10 (10-second rest) 260 x 20 (15-second rest) 260 x 20 (10-second rest) 260 x 10 (5-second rest) 260 x 5 (10-second rest) bodyweight x 30

Seated Calf Raises:
200 x 18
200 x 17
215 x 17
215 x 15
215 x 15
220 x 13

justtryn

It is near the glute attachment area, just a tad higher, on the left hand side. With me, I have to take into consideratin both scoliosis (the curve is near the end of my spine, and goes sideways instead of out). Also, there's a nerve near there that I've had a historical battle with impingement issues. When the pain is there, it feels like it did (area wise) when the impingement was a huge issue about 10 years ago (as in put me in bed for two weeks). Not fun.

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

lukamar

You really have to make sure your butt is planted and that you do not rotate your pelvis. It's the rotating the pelvis that causes the problem, and you don't have to rotate it a lot. Just have someone look while you work, you could ask for volunteers..:run:

__________________
60 YO with a 2 YO son.

Marty

kimsquit

yikes! I can se why you were worried when you switched from Smith squats to free squats!

pelvis rotations have gotten me into trouble a few times over the years as well





Yesterday's Triceps & Biceps:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Close-grip Bench Press (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
160 x 8 (w/u)
270 x 5 M
250 x 7 M
200 x 12 M
200 x 10 M

Standing Overhand Cable Pushdowns:
205 x 12 reps
205 x 12
205 x 12
205 x 23 M
205 x 20 M
205 x 16 M

Lying Double-arm Db Tricep Extensions (per side):
30 x 10 reps
35 x 10
60 x 8 M
60 x 9 M
55 x 9 M

Standing Tricep Cable Pushdowns:
75 x 18 reps M
75 x 13 M
70 x 15 M
70 x 13 M
70 x 11 M
70 x 11 M

Standing EZ Bar Curls (bar weight not included):
50 x 8 reps (w/u)
60 x 8 (w/u)
130 x 4 M
130 x 3 M
100 x 10 M
80 x 16 M

Seated Preacher Curls (EZ bar weight not included):
70 x 12 reps
70 x 12 M
70 x 12 M
70 x 12 M

Seated Db Curls (per side):
70 x 5 reps M
70 x 5 M
50 x 11 M
50 x 11 M

Seated Db Concentration Curls (per side):
40 x 12 reps M
40 x 10 M
35 x 10 M
35 x 10 M

kimsquit