Author Topic: Andrew's Big 3 Journal  (Read 82309 times)

Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #435 on: January 20, 2017, 05:53:42 PM »
Hmm sounds like it may be ok. I was watching an EMG study video on squats, it surprised me that some of the biggest muscle activation took place in the VMO, vastus lateralus and I think the addducries. There was almost zero activation in the Rectus Femoris, and a lot less than you would think in the glutes.
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Online John

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Re: Andrew's Big 3 Journal
« Reply #436 on: January 20, 2017, 06:02:03 PM »
Hmm sounds like it may be ok. I was watching an EMG study video on squats, it surprised me that some of the biggest muscle activation took place in the VMO, vastus lateralus and I think the addducries. There was almost zero activation in the Rectus Femoris, and a lot less than you would think in the glutes.

Yes but % will vary per individual. Also, doing paused squats will drastically change all of that which alone is a good reason to add them in.
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #437 on: January 20, 2017, 06:20:12 PM »
Hmm sounds like it may be ok. I was watching an EMG study video on squats, it surprised me that some of the biggest muscle activation took place in the VMO, vastus lateralus and I think the addducries. There was almost zero activation in the Rectus Femoris, and a lot less than you would think in the glutes.

Yes but % will vary per individual. Also, doing paused squats will drastically change all of that which alone is a good reason to add them in.
True dat, this was a Bret Contraras "glute guy" vid as well, DHEL? haha.  I am sure my squat hits way different ratios than lets say Tim's squat for example.  Paused squats definitely smash dem gloots for me, that's for sure!
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #438 on: January 20, 2017, 08:05:54 PM »
Hope it's not too serious Andrew. Looks like a mandatory deload is in order.
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #439 on: January 20, 2017, 08:58:34 PM »
Maybe it will heal back stronger than it was before :D
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Offline Dave

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Re: Andrew's Big 3 Journal
« Reply #440 on: January 23, 2017, 05:47:46 AM »
Ah shit dude sorry to read about this.  Really hope it's a speedy recovery. 


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Online John

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Re: Andrew's Big 3 Journal
« Reply #441 on: January 23, 2017, 07:57:07 AM »
Hows the leg?

Don't worry too much. Going into my meet in Aug 2015 I strained my ham string about 6 weeks out. Couldn't squat or deadlift any type of weight for 2 weeks and it didn't actually feel better until about 2 weeks out. Even re aggravated it on my last squat attempt during the meet but was able to deadlift later in the day. You have loads of time and it should't be an issue at all. Blood flow to it all de-load week!!
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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #442 on: January 24, 2017, 11:39:28 AM »
Thanks guys. Leg is doing better, pain is less sharp and more of a dull pain, i can tell its getting better. The optimist in me is glad that it is just muscle and not knee joint related. I've had plenty of muscle cramps and tweaks in my dirtbike racing days and this one is no different. Muscle knots up for a few days and then releases over time. Had a few good days off. Out of town now visiting our Nuclear Power Plant. Got a deload session in last night. Plan is to do a few full-body deload sessions this week

1-23-17 Deload Session

Squats (slow and focused)
barx10
95x5
135x5 pausing some reps
185x5
225x3 paused last rep
255x3 paused last rep
275x3 paused last rep

was able to work up to 275 which was where the leg strained on me last time. Felt much better but not 100% yet. 275 doesnt feel that heavy so thats a good thing

Sumo Deads
barx10
135x5
225x5
315x3
315x3

OHP
barx10
65x5
85x5
105x3
125x3
135x3
145x3

Did a few sets of pull ups, lat pulls and tricep pushdowns to finish it off. Nothing to heavy just bloodflow stuff. wanted to bench but couldnt get into a bench (busy gym), opted for OHP instead since i was occupying a squat rack. Will do a similar session in a few days with Bench as the upper movement

Staying strict on diet but nothing major to report. Things are moving slow but steady
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Online ShawnJ

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Re: Andrew's Big 3 Journal
« Reply #443 on: January 24, 2017, 12:03:14 PM »
Life at da power plant! Good to see some training Andrew, and great you can still squat. I'll take a muscle pull over a tendon on ligament anytime!
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Offline piperdown

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Re: Andrew's Big 3 Journal
« Reply #444 on: January 24, 2017, 02:11:40 PM »
Excellent that it's on the mend!  :thumbsup:
Eric

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Squat 315 pr
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Online reduni

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Re: Andrew's Big 3 Journal
« Reply #445 on: January 24, 2017, 10:45:18 PM »
Watchout for irradiated spiders. If your bit you'll have to wear tights everywhere.

Nice lifting Andrew. That's awesome that the leg is doing ok and you can still squat. Seems like a lot of injuries in the journals lately.
the only easy day was yesterday

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Offline Andrew

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Re: Andrew's Big 3 Journal
« Reply #446 on: January 26, 2017, 10:46:24 PM »
Thanks guys. Spent the week at Pismo Beach and worked at the nuke plant. It's been good for rehab actually. I've been getting off work early enough to go on some nice walks/jogs on the beach. It's been good for the leg. Got into a gym tonight and did a few more squats. Still a twinge but making progress.

Squats
Barx10
135x5
165x5
195x5
235x3
255x3
255x3
255x3
255x3
255x5

Bench Press
Barx10
95x5
135x5 paused
165x5 paused
185x5
185x5
155x5

Did some BOR's and cable rows

Squats felt pretty good, got a compliment from some random guy, he said "dude you are sinking that weight deep, nice form". Made me feel good. Bench felt like shit tonight. Nothing in the tank. Been tracking my food and was only at 40g carbs the whole day and this was at 6:00pm so that may of had something to do with it.
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Offline Dave

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Re: Andrew's Big 3 Journal
« Reply #447 on: January 27, 2017, 04:31:44 AM »
Great to hear the leg is healing!!
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Offline piperdown

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Re: Andrew's Big 3 Journal
« Reply #448 on: January 27, 2017, 02:08:05 PM »
Well, it's a good thing you DID take that left turn in Albuquerque   ;D


Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online reduni

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Re: Andrew's Big 3 Journal
« Reply #449 on: January 27, 2017, 03:06:24 PM »
Great to hear the leg is healing!!

This^^^
Some nice weight on a bum knee Andrew.


Well, it's a good thing you DID take that left turn in Albuquerque   ;D

http://www.youtube.com/watch?v=qSzTDK5TAfY



LMFAO at this Eric niiiccceee
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485