My BodyBlog

A couple of months ago I decided to start from scratch as far as my squatting was concerned.  I learned to squat basically on my own and although I could put up some good weight, I wasn’t going as deep as I knew I should and I wasn’t consistently comfortable under the bar.  I wanted better than that.  So I decided to forget about lifting heavy and just start doing strictly good form full squats.  I started with 135 on the bar, doing 3 sets of 10 each time out.  I added 5 or 10 pounds each week, getting up to 185 last time out.  I’m now very comfortable all the time, and the full squats are a great leg workout even with those relatively (for me) lower weights.

Last night I decided to test my improved squat form with some heavier weight and see how it would go.  I warmed up with 135×10, then did sets of 205×6, 225×4, and finally a heavy set of 275×2, all nice and deep.  I then tried 315×1 but it felt really heavy and I didn’t go very deep.  But that’s fine, I’m very happy with what I did, it’s great progress from a couple of months ago.

I’ve been reading lately about partial or rack squats, supposed to be a good training techinique to accustom the back to handling heavier weight.  I decided to try it for the first time last night.  I set the safety rods in the power rack to allow just a very shallow squat, then I put the bar on the rods and loaded up 8 plates for a total of 405.  I positioned myself underneath and once I was comfortable I ascended and had no trouble lifting the bar to a full standing position.  I lowered it and did another rep like this right away.  I then put on another 50 pounds and did 1 rep, although it was much harder.  To do these successfully you have to be positioned almost perfectly so your range of motion is just about completely vertical, there was no room for much horizontal movement back and forth.  I found that out when I went for the second rep at 455 and I started to tip ahead so I had to bail and there was a loud clang of iron meeting iron as the bar came down hard on the safety rods!  What fun!  I will do a couple of these lifts every time I squat - I can see myself having a go at 10 plates, 495, next time.

After squats did 5 sets of power cleans, 6 sets of leg extensions (2 drop sets included), 8 sets for calves, and 1 set of seated weighted cable crunches for abs.  This was a great lower body and core-strenghtening workout!  I hope everyone has a safe, fun and active weekend! 

Nothing like sitting at a desk all day to help build up the energy for a fast-paced workout!  A walk from 5-6 pm, chicken breast, brown rice and veggies for supper, and I was ready to hit the gym at 8:30.  After warming up chest I hit the bench press.  I knew right away it wasn’t going to be a night for heavy lifting, not surprising since my back was still a little sore and I guess tired too from Sunday night deadlifting.  My working sets were 210×3, 230×1, 240×1 (I think spotter gave a nudge on this one), 225×1, and a burn-out set of 135 x15 to finish. 

I felt totally energized after this, I took advantage by having a fast-paced workout.  I did 9 sets chest, 8 sets triceps, 6 sets rotator cuff, and 6 sets traps, with sets of jump-rope mixed it, did 600+ reps in total.  By the end of all this my shirt was soaked.  My last goal was to hit abs, and I did a circuit consisting of 10 sets, took me about 10 minutes.  Last set was seated weighted cable crunches to failure.

Post workout protein shake followed by a snack of strawberries, zero-fat yogurt and a sprinkle of granola to finish off a great bodybulding evening!

I wrote about Bad Form Guy at my gym just after the new year started.  I’m happy to report that he’s become a regular but not so happy to report that I still cringe when I watch him do many exercises.  Even when his form is ok he uses too much weight and doesn’t complete the full range of motion.  I am surprised that he has not injured himself (to my knowledge anyway).  He is at the gym most times I’m there, so we say hello and he’s asked me some questions about how I workout.  Since I know him better I am a little bolder about suggesting improvements in his form, but I don’t bug him too much.  A couple of weeks ago he was lying on a bench trying to do skull crushers and his arms were moving back and forth but his elbows were locked.  That was doing nothing for his triceps, so after his set I showed him how to do it.  I think he got it.  He’s also told me he comes to the gym and just works out at random - he goes to whatever area is free and does whatever exercise comes to his mind.  I’ve explained to him about how good I find split training but he doesn’t seem to want to try anything except the random approach.

Sunday evening he was watching me deadlift, and when I started to unload the plates he came over to ask me how much I lifted.  He said he’s never tried deadlifting before.  I had the weight unloaded down to 315 when he did it - he reached down and picked up the bar - his form was wrong of course, he arched his back and didn’t use his legs at all.  He held it for a second then put it down and said ‘that was heavy’.  I said ‘you’ve got to be really careful how you do that, it’s easy to hurt your back if your form is not right.’  He said ‘I guess it’s better to start off light and work your way up.’  I said ‘Yeah, that’s what I did.’

You’d think after being around a lot of experienced lifters for 5 months he’d copy what others are doing better…but maybe he just doesn’t see any problem. 

The results of my little poll were just about unanimous - everyone wanted me to attempt 445!  It’s what I would have voted for too - I’ve always liked to challenge myself even if it means I won’t lift a new weight the first time.  I think my confidence was waning a little last week though - I often read about the dreaded ‘plateau’ that many lifters face and I haven’t reached that point with my deadlifting.  Maybe I don’t really believe that I can keep lifting heavier, and a part of my mind is preparing for that plateau to happen.  Weight lifting is just as much a mental challenge as it is a physical one, and I have to work to stay confident and positive, I know that.

Yesterday’s activities included two hours of yard work.  The lawn mowing was no big deal, but then I did some heavy lifting and dragging as we put old wood, metal and even a large chunk of concrete out by the curb for ‘clean-up week’.  I paced myself, but it was a lot of heavy back work.  I felt like saying to my wife ’sorry honey, I can’t do this today, I have to save myself for deadlifting tonight!’  Yeah, that would have went over really well!   After doing this I was really ready for a less-than-strong deadlifting session, but I had decided I was going to attempt the 445 lift no matter what.

Arriving at the gym, there was no one else there so no problem to set up for deadlifting where I wanted to.  After warming up I set up the bar to 135.  Just then a couple of guys arrived, I know them well, maybe too well because one of them loves to talk and carry on and he can sometimes be a distraction.  I did my first set, 135×10.  Felt good.  I had decided not to waste my energy on multiple lifts at lower weights.  I went right to 315 and did one lift just to make sure my form was good on heavy weight.  Felt good.  I then put on two more 45’s and it was at that point I hesitated - should I do a lift of 405 or just go right to 445?  

Then something great happened.  The two guys had noticed what I was doing and they started talking to me about it.  I mentioned I was thinking about going for a new record and the more talkative one said ‘You can do it.  I have total confidence in you Tony.’  And he wasn’t kidding around this time.  So I loaded the bar up to 445 and then I WAS confident.  My mind had shifted to that place where I was totally focused.  I prepared myself, stood over the bar, and just did it!  I exploded from the bottom and had no trouble with the sticking point, I finished strong, locking out at the top for several seconds - honestly, I felt like I could have held that weight up there forever.  I know that was the best deadlift I have ever done - good form, smooth and powerful - what an awesome feeling!  Even after that lift I had energy to spare - I did a set of 315×4 to finish the session.  Needless to say my confidence is at an all-time high, I’m more motivated than ever to keep working at it and I do believe in myself more than ever now.  I’m going to lift that 500 pounds.  No doubt about it.

After deadlifting I did 6 sets of hamstring curls, 5 sets of lower back extensions, and then rewarded myself by blasting biceps, doing 16 sets in all.  I left the gym feeling great!  Thanks to all who support me here on bodyspace - you are one of the reasons for my continued success! 

Next workout, Saturday or Sunday, I’m going for a new personal best deadlift.  Current record is 435.  I can’t decide if I should try for a 440 or a 445 lift.  In the past I’ve been increasing my lifts mostly by 5 pounds, sometimes by 10.  Of course, it gets harder to up the weight the higher I go!  So this time I’d like bodyspace members to decide for me.  Should I be conservative and only try 440, or be more daring and try to lift 445? I will attempt the lift that gets the most votes!

Coming off a four day break, I went to the gym last night with no plan in mind.  All muscle groups were well rested, so I was starting with a clean slate, I could do whatever exercises I wanted!  I knew though that I would do some heavy lifting no matter what.  I arrived at the gym to find it very crowded.  The power rack was in use with two people waiting, so my options started to diminish.  The bench press was free, so my decision was made for me.  Time to try for a new PB on bench press. 

After warming up chest for about 5 minutes, I did a set of 135×6.  Felt light, so I knew I could press some heavy weight!  Went straight to 225 and did a single lift, still felt great.  I decided to go for broke and loaded up to 260 pounds, a weight I’d never tried before except for a negative.  I looked around for a spotter, a couple of guys I knew were good spotters were busy working out together so I didn’t want to interrupt.  I asked a guy close by who I knew could handle the weight, although his way of spotting is not my favorite.  He helped with the lift-off, and as I lowered the bar he kept in contact with it.  I did the first rep and although he says he didn’t help me, is that really true?  Can I really say I’ve done a 260 bench press when the spotter was touching the bar the whole time?  The second rep he definatly gave me a push.  By that time there were two guys waiting for the bench press, so I just did one more set, I stayed with 260 and let the spotter help me do 3 assisted reps.

This was a little bit of a let down at first, I didn’t feel the sense of accomplishment I should have lifting so much weight for the first time.  But I soon put it in perspective, things aren’t always going to unfold at the gym the exact way I hope, and the positives that I can take away from that bench pressing are huge!  I am working with weights that would have been impossible a year ago, my strength is steadily increasing and I can see my pecs developing.  Every workout is a new experience to learn from and another step towards being the best I can be and more specifically, another step towards my 315 bench press goal.  After bench pressing I did 14 sets for chest, 12 sets for upper back and lats, and 8 sets for shoulders.  Finished off with a killer set of 50 seated cable crunches for abs.  After all that work I felt exhausted and great at the same time.  Anyone who gives it their all at the gym will know what I mean!  Next workout - deadlift PB attempt! 

As I said in my last post, most of the pics I took ended up being ‘washed out’ by the glare of the flash.  Next time I’ll be smarter and not use a flash.  I have cropped and darkened some of the better ones to come up with a few upper body shots to post.  Still not great quality, but it gives you some idea of my progress up to now.

Due to the overwhelming demand (or at least the mild interest) of a multitude of bodyspace members (do 3 or 4 constitute a multitude?) I’ve been thinking for awhile about posting a few pics.  This is no big deal to 99% of those using this site, and I can quote the numerous advantages to being able to see yourself in photos.  I have my reasons why I haven’t posted any photos up to now, and they range from the paranoid to the practical to the emotional.  I won’t bore you with any self-analysis at this point, except to say that, after much soul searching, I have come to realize that the roots of my reluctance up to now lie in a problem that has plagued me for most of my adult life - poor self image and lack of self-esteem.  The other reasons are just minor things compared to this boogie man. 

I know I have come a long way in overcoming this problem over the years and my bodybuilding efforts have propelled me even further, to the point where I can look in the mirror and really feel good about what I see.  Six months ago I would not have even considered posting pics…but six more months of positivity and sharing my journey have helped me turn the corner.

So last weekend I took the plunge and tried to get some pics!  To make a long story short, only a few of them turned out clearly, I used a flash and the reflection from the mirror washed out most of them.  I’ll know better for the next time I try.  In the meanwhile, I’m happy to have something to put up and it’s nice to see an avatar with my bodyspace name on it!  I’ll post a few tonight and then try to edit some others later in the week to see what I can salvage.

To all of you who’ve wanted to see some pics…you should be careful what you ask for!  

Back at my home gym for my Sunday night workout!  I was still sore from Friday’s back/hamstring/calves workout, so heavy bench pressing was not in the cards as I found out when my warm-up at 135 felt more like 225!  I decided to do chest, traps, bi’s and tri’s, lots of sets and reps but keeping the weight low.  It was a great workout, got an all-round good pump going in upper body, I could really feel the muscles working.  I’ve really had some great workout this month, been hitting all muscle groups hard.  I’ll be getting a good rest this week, won’t hit the gym again until Thursday night.  I have another short business trip (no gym where I’m going this time) and my nephew’s kindergarten graduation on Wednesday evening, so I’ve decided to take this time as a mini-break and recover 100% for my next workout.  It’s time to get back to a little heavy lifting, I’ll be trying for some new PR’s!

I discovered that the hotel where I was staying Thursday night had a small exercise room, emphasis on small.  One treadmill, a recumbent bike, and an all-in-one machine with an adjustable bench, cables and the like that was supposed to allow for a full body workout.  Since I didn’t want to ’spoil’ my Friday workout at the new gym, I just did some ab work and cardio.

I finished my work lunch time on Friday and hit the new gym at 2:30!  I’d pretty much decided to do back, but leave the rest open to using some different equimpment.  There were so many machines there I’d never seen before, I decided to do a walk through to get the lay of the land and decide what I wanted to try.  Pretty soon the employee (a young guy who later told me he was twenty) came up to me and said ‘you look kinda lost!’  Perhaps not the best way to approach a new client?  Maybe he should have said ‘Is there anything I can help you with?’  I explained I’d never worked out there before and was just checking out what equipment they had.  The gym wasn’t busy so during the workout I struck up a conversation with him about different workout programs and power lifting.

So here’s what I did.  Started with 4 sets of barbell bent-over rows, moderate weight, didn’t go too heavy so as to burn out early!  Next I tried the assisted pull-up machine, a new one for me, and I loved it.  I stayed with machines I hadn’t used before for the rest of the back workout. Three sets on a Hammer Strength lateral pulldown machine, three sets on a Hammer Strength row machine, 3 sets of seated T-Bar rows and finally 3 sets of standing T-Bar rows.  That’s 18 sets in all for back, I was tired but exhilerated!  Next I did hamstring/calf supersets, starting with 4 sets of lying curls/standing calf raises.  My gym doesn’t have a standing calf raise machine, I wish they did, it’s so convenient!  I felt strong on this, and I actually maxed out the weight stack on my final set, doing 600×12!  The only drawback for me using this machine is that I get bruises on my shoulders from the pads.  My next 4 supersets were standing leg curl/seated calf raise, two machines I’ve never used before.  I was just about finished, but had to try a couple of different more machines.  There was a leg press machine where the seat moved when you press, not the platform where you put your feet.  I had to try it, and did 4 sets, maxing out the weight stack at 380.  Finally, there was a weighted ab crunch machine that I wanted to try to compare how it felt to the way I do the exercise with cables and ropes at my gym.  It worked abs hard on every rep, didn’t have to focus so much on maintaining form.

A great workout and a fun time trying new things!