Progress Review: +16 Weeks
5/9/11: Day 1 Restart PT II
Made some slight changes in the program in hope of improving my lifts.
1. Additional Accessory Exercises done Pre-workout:
Week 16: 8/26/11
One rant for today.
Some guy working out across from me decided to just grab a couple of 10 lb plates as I was starting my warm-up on the squats.
I then told him that I was planning on using those after I completed the warm-up set I was doing and just brushed me off.
So I grabbed some more weights to complete my warm-ups and the other guy decided to return the plates that I no longer need. Told him I got replacements and started giving me an attitude and trying to say I am starting shit.
All this idiot needed to do was just asked if he can use the plates on the rack I am using.
I wanted to just grab a damn plate and smack him on the head but I decided to just be the better man and continue with my squats.
One of the useful tools that I discovered to be extremely helpful in my lifts is the camera. Filming yourself doing your lifts can be helpful so you can see what are the things you are doing wrong or right and improve upon it.
There are times when I thought my form was good and after viewing a recording of myself doing the lift I noticed how horrible my form and technique was. Then of course there are also some days when I thought my form was awful and it ended up being one of my better lifts! So it is a good tool to have, specially if you train by yourself like I do. You can review your lifts and see what worked and what needs to be fixed.
What I have been using is my old smartphone. At this time it is my old Samsung i910.
Week 16: 8/24/11
Had to miss the last 2 workouts due to being out-of-town. Happy to get back under the bar!
Today was a good workout day and was even able to get some PRs!
The only thing I regret was not eating as well the day before.
I think my Pre-workout warm-ups that I have added are helping some. Noticed my starting position on the power cleans and deadlift to be slightly better compared to how they have been in the past.
Right after I get to the gym, after I leave the locker room, there is a certain routine I do before I start lifting. That is I do some foam rolling and dynamic stretches. This helps me prepare for my lifting routine that I will be doing that day.
Why not just start lifting right away? It is always better to warm-up, get your blood flowing and your muscles ready before you start lifting. This can help prevent injuries and loosen your body to help in your lifts.
After trying to find out ways to help fix some issues with my lifts I have found that doing some foam rolling exercises and dynamic stretches before I start any of my major lifts to help.
Week 15: 8/17/11
Other than the lesson learned above, I had a good workout, it just felt crappy while doing them. The additional assistance work that I added recently will hopefully improve my performance the next few weeks.
Week 15: 8/15/11
This weekend I was rewatching a YouTube vid series by Matt Wenning of Elite Fitness System on squats called: So you think you can squat? I also was reading 16 Ways to maximize your Glute Ham Raise by Dave Tate. This got me to think that I should add the Glute Ham Raise (GHR) as part of my pre-workout warm-up to help improve my lifts. So I started off today with my regular foam rolling and some dynamic stretches for mobility work and then did some GHR, 2 sets and goal was 2 sets of 10 using body weight at first then progress to slowly add weight to it. It was painful!
I think I will also start incorporating seated good-mornings and reverse hypers (once I find the machine at the gym to do the reverse hypers). To help assist on my lifts. Also will try to add Standing Ab Pull Downs to help strengthen my core. I may buy some bands so I can do ab pull downs at home.
So this weekend I learned some things to help improve my lifts and very happy on educating myself on that.
Decent workout today even though I stalled in some of them. I think in the end it was a good learning trying out these new assistance exercises.
I used to take a premade post-workout supplement until it got too costly and found out I can make my own at a fraction of the cost. Learned about this post-workout shake at the Stronglifts website titled: Quick, Easy & Effective Post Workout Shakes.
I didn’t change much to it but I guess I may as well post what and how exactly I do it my way.
What do I use?