Turbolag's Lifting Log and Other Stuff

[ChrisLindsay9]

For Spoto presses I was thinking 3 sets X 5 reps, and for wide grip I was thinking 3 sets X 10 reps.

What do you think?

I think the sets/reps for Spoto are pretty good, but I wouldn't do 10 reps of 3 on wide-grip bench out of a concern for possible shoulder injury. Maybe 5 sets of 2 or 3 reps? I don't really do wide-grip other than when I'm warming up - so maybe someone else can suggest a set/rep scheme.

 

[silvereyes87]

Wide grip bench really don't feel good on my shoulder. I pretty much always bench close grip and blast my tris

 

[_3M_]

335 will be yours in no time Turbo. As for the wide grip bench, I kind of like Chris' suggestion about the 2-3 reps, maybe do it for speed and technique work?

 

[Turbolag]

Did you have a lift off for that 335 or did you unrack it yourself? Unracking a weight really takes it out of you.

I had a spotter for sets after 210. I tried to line up my workout so i could have spot.

I think the sets/reps for Spoto are pretty good, but I wouldn't do 10 reps of 3 on wide-grip bench out of a concern for possible shoulder injury. Maybe 5 sets of 2 or 3 reps? I don't really do wide-grip other than when I'm warming up - so maybe someone else can suggest a set/rep scheme.

Thanks man, I could notice more pressure with my shoulders on the wide grip. I'll try te higher sets lower rep setup. Really appreciate the input.

Wide grip bench really don't feel good on my shoulder. I pretty much always bench close grip and blast my tris

Yea it felt different. I think that was my first time doing them.

335 will be yours in no time Turbo. As for the wide grip bench, I kind of like Chris' suggestion about the 2-3 reps, maybe do it for speed and technique work?

Thanks man. I'm gonna do this for the next one. I'll do more sets less reps. Really appreciate the support.

 

[Turbolag]

06/01/2016 Max Effort Lower


​

Back extensions, high knees, kick backs, side to side


Box squats:

Bar X 2

135 X 2

185 X 1

225 X 1

Add belt

275 X 1

315 X 1

345 X 1

80% of 345 = 275

275 X 5

275 X 5

275 X 5


Leg press: 2pps X 3 X 10

Upright rows ss/ ez curls X 4 sets X 10 reps

Reverse hypers off GHR

Stretched


I haven't don't box squats in a while. I was thinking about adding box squats in as an accessory after the main work once a week. Like 5x5, or 3 X 10.

What do you guys think?

 

[TenaciousA]

06/01/2016 Max Effort Lower


​

Back extensions, high knees, kick backs, side to side


Box squats:

Bar X 2

135 X 2

185 X 1

225 X 1

Add belt

275 X 1

315 X 1

345 X 1

80% of 345 = 275

275 X 5

275 X 5

275 X 5


Leg press: 2pps X 3 X 10

Upright rows ss/ ez curls X 4 sets X 10 reps

Reverse hypers off GHR

Stretched


I haven't don't box squats in a while. I was thinking about adding box squats in as an accessory after the main work once a week. Like 5x5, or 3 X 10.

What do you guys think?

POB has a serious box sq boner. He will be best to ask.

How high is your box?

 

[silvereyes87]

Good numbers on your squat bro. Good volume too. How do u like the box squat? At first I hated them. But I grew to like em.

 

[Turbolag]

POB has a serious box sq boner. He will be best to ask.

How high is your box?

Thanks T, I'll see if I can ask him. I was using a portable bench. It was just above parallel.

Good numbers on your squat bro. Good volume too. How do u like the box squat? At first I hated them. But I grew to like em.

Thanks silver! I like them. I had to do them with a wider stance because of the width of the bench. It showed me that I'm weak out of the whole on wide stance on squats. I wonder if that means I have weak hamstrings and glutes?

 

[UncleAl]

I have a box squat boner too (although I need Cialis for a quality response). I had been doing them on a near parallel bench, like you, but switched to a low box last week. I can't use anywhere near a much weight, but they are still tougher, and I'm pretty sure they will also be more productive, because they hit the hammies/adductors/glutes harder. (I felt the higher ones more in my quads.)

 

[Turbolag]

So I'm gonna take a couple days off from training. My low back is a little sore from dynamic day, and my mid/low back is still really stiff from my latest day last week. I'm just gonna do back rehab and rest. Not really sure how to treat the mid back though. Maybe ice? It's stiff and tight when I try to arch at all. Standing up straight is ok but if I arch back a little it gets tight. So I'm just gonna take a couple days and rest.

 

[UncleAl]

Does your insurance cover chiropractor adjustments? They are a lifesaver for me.

 

[ChrisLindsay9]

Heat on the back ... your shoulders/lats might be tight so if you can heat (and roll) them out some, that might help. While you are at it, make sure you're hammies aren't tight either. If they are tight, they pull on your lower back muscles some.

I would go see a massage therapist with a sports/athlete background. Do a search for massage therapy in your area and check out websites and bios on the massage therapists to see if there is one that's got more experience with athletes.