W/ M4, T2 and Big Eric
Warmup
Floorpress work up to 215x3, 245x3, 275x6 (3) ...got carried away... medium grip
Incline BB press 165x15 wide, 185x12 close
DB rollbacks w/ mini-band behind back 3x12/ 25, 35, 40
Chin-ups 40 reps 4 sets
Face pulls 3x15/ 70, 80, 90
Light Zottman curls for elbows 2 sets for 30 seconds
Ball crunches 4x15
Leg lifts/ scissors 3x30 sec.
Everything felt good today. T2 took three (light) singles on the benchpress and smoked 'em. His last one was faster and stronger than the second one. He did floor press as his secondary exercise then finished training with the group.
Stay strong,
Ed T.
Wednesday, January 27, 2010
531 Lower
Monday
Warmup
Deadlifts work up to 333x3, 383x3, 433x3 (Easy!!! couldn't believe how light it felt)
Rev. BB lunges (w/ front foot elevated and holding bar in front squat position) 2x8 ea./ 115, 135
GHR weighted 4x8 w/ 25
45* reverse hyper w/ short strap 2x15/ 340
BB shrugs 3x15/ 315, 405, 495
Half landmines 6x15 adding weight for 4 sets then taking it off for 2
And much to the disappointment of El Brookso el dustructo of iron-o, nothing else happened.
Sorry.
Stay strong,
Ed T.
Warmup
Deadlifts work up to 333x3, 383x3, 433x3 (Easy!!! couldn't believe how light it felt)
Rev. BB lunges (w/ front foot elevated and holding bar in front squat position) 2x8 ea./ 115, 135
GHR weighted 4x8 w/ 25
45* reverse hyper w/ short strap 2x15/ 340
BB shrugs 3x15/ 315, 405, 495
Half landmines 6x15 adding weight for 4 sets then taking it off for 2
And much to the disappointment of El Brookso el dustructo of iron-o, nothing else happened.
Sorry.
Stay strong,
Ed T.
Monday, January 25, 2010
DE Upper
"Sexy never goes out of style"
-Matt 4Board
Sunday 1/24/10
w/M4, J$ and Big Eric
Warmups (again used the "long version")
Benchpress-lowered to pins set @ chest height-w/ 2 sets of chains per side-3 grips used; work up to 155x3 x3 sets, 165x3 x3 sets, 175x3 x3 sets
Blast strap pushups-feet on floor 2x30, 23
Skull crushers 4x6/ 70, 90, 110, 140 S/S with Tricep pushdowns 3x15+ light weight
CSR 4x8/ 115, 160, 180, 190
One arm side raises 2x15/ 25, 30
Hammer curls 2x20, 15/ 40
OH crunches weighted 3x15/ 105, 115, 125
Matt's "quote de jour" leads this installment of the blog off because he came out with that witty little ditty Sunday and he hasn't said anything poignant in awhile...
This happened last Friday. We were squatting in the rack and a "trainer" at the gym was simultaneously working out two women; one doing seated calf raises and the other on a machine called a "Butt Blaster" (ask J$ for details as he admits to using it). Anyway, one of the women must have cracked a joke because I overheard the "trainer" reply, "Hey, keep it serious, I'm trying to make champions here." If it wasn't so pathetic I would have laughed out loud.
If that's how "champions" train, then I have no idea what I have been doing...
Stay strong,
Ed T.
-Matt 4Board
Sunday 1/24/10
w/M4, J$ and Big Eric
Warmups (again used the "long version")
Benchpress-lowered to pins set @ chest height-w/ 2 sets of chains per side-3 grips used; work up to 155x3 x3 sets, 165x3 x3 sets, 175x3 x3 sets
Blast strap pushups-feet on floor 2x30, 23
Skull crushers 4x6/ 70, 90, 110, 140 S/S with Tricep pushdowns 3x15+ light weight
CSR 4x8/ 115, 160, 180, 190
One arm side raises 2x15/ 25, 30
Hammer curls 2x20, 15/ 40
OH crunches weighted 3x15/ 105, 115, 125
Matt's "quote de jour" leads this installment of the blog off because he came out with that witty little ditty Sunday and he hasn't said anything poignant in awhile...
This happened last Friday. We were squatting in the rack and a "trainer" at the gym was simultaneously working out two women; one doing seated calf raises and the other on a machine called a "Butt Blaster" (ask J$ for details as he admits to using it). Anyway, one of the women must have cracked a joke because I overheard the "trainer" reply, "Hey, keep it serious, I'm trying to make champions here." If it wasn't so pathetic I would have laughed out loud.
If that's how "champions" train, then I have no idea what I have been doing...
Stay strong,
Ed T.
Saturday, January 23, 2010
DE Lower
1/22/10
Warmup
Box squat w/ safety squat bar: work up to 8x2 @ 255 with 2 sets of chains per side
GHR 45 reps (3 sets)
45* rev. hyper 3x12/ 450
45* lat pulldowns w/ p-bar 4x10/ 150, 170, 190, 210 & some light high rep sets on the Hammer Strength seated rower
DB side bends 3x10 side
Roman chair situps 3x15
T2 is a few weeks out from his meet and worked up to a single in the squat with knee wraps and a belt. He didn't like the wraps (first time) but was otherwise fine. The only thing we have "changed" with the 531 and his meet prep is to not have him max out with reps on the last set and take a few singles with wraps after the last set. (He is competing in a version of "raw" that allows wrist wraps, knee wraps and a belt.)
Stayus strongus,
Edus T.
Warmup
Box squat w/ safety squat bar: work up to 8x2 @ 255 with 2 sets of chains per side
GHR 45 reps (3 sets)
45* rev. hyper 3x12/ 450
45* lat pulldowns w/ p-bar 4x10/ 150, 170, 190, 210 & some light high rep sets on the Hammer Strength seated rower
DB side bends 3x10 side
Roman chair situps 3x15
T2 is a few weeks out from his meet and worked up to a single in the squat with knee wraps and a belt. He didn't like the wraps (first time) but was otherwise fine. The only thing we have "changed" with the 531 and his meet prep is to not have him max out with reps on the last set and take a few singles with wraps after the last set. (He is competing in a version of "raw" that allows wrist wraps, knee wraps and a belt.)
Stayus strongus,
Edus T.
Friday, January 22, 2010
531 Upper
1/21/10
Warmup
Floorpress-medium grip work up to 200x5, 230x5, 260x10 (5)
Incline BB press 160x15-wide grip, 180x15-close grip
Chin-ups 41 reps in 4 sets (!)
Face pulls 3x15/ 50, 60, 70
DB rollbacks 4x10/ 25, 35, 45, 50x7
Light Zottman curls for high reps (elbows hurt after chin-ups)
I have been getting to the gym earlier and doing more thorough warm-ups. Upper body warm-ups consist of foam rolling (sometimes I repeat the rolling), different bodyweight movements, a shoulder complex, then I do high rep sets of "something" for upper back/ shoulders and triceps. For lower body training I warmup with foam rolling, movement drills and mobility work and lately DB swings for high reps and some stretching for the hips. This seems to be working very well.
And now for something completely different.
I saw Shawn at the gym the other day and I was carrying my foam roller as I spoke to him. He was doing sets of DB benchpresses as we caught up. I asked him if he wanted to use the roller, he laughed and I walked off. A client flagged me down with a question. After I answered it, she asked me so 'how's the new client doing?' I must have looked a little lost. She said 'you've got your work cut out for you.' I said what are you talking about. She said how come you let him rest so much between sets. 'Who?' I asked and she nodded toward Shawn. The light bulb went over my head came on/ the hamster woke up/ I woke up and caught on to what she meant and replied, 'Oh, he's an easy training. I only have him for 30 minutes at a time.'
I guess if you don't wear UnderArmor when you lift people think you are out of shape.
Stay strong,
Ed T.
Warmup
Floorpress-medium grip work up to 200x5, 230x5, 260x10 (5)
Incline BB press 160x15-wide grip, 180x15-close grip
Chin-ups 41 reps in 4 sets (!)
Face pulls 3x15/ 50, 60, 70
DB rollbacks 4x10/ 25, 35, 45, 50x7
Light Zottman curls for high reps (elbows hurt after chin-ups)
I have been getting to the gym earlier and doing more thorough warm-ups. Upper body warm-ups consist of foam rolling (sometimes I repeat the rolling), different bodyweight movements, a shoulder complex, then I do high rep sets of "something" for upper back/ shoulders and triceps. For lower body training I warmup with foam rolling, movement drills and mobility work and lately DB swings for high reps and some stretching for the hips. This seems to be working very well.
And now for something completely different.
I saw Shawn at the gym the other day and I was carrying my foam roller as I spoke to him. He was doing sets of DB benchpresses as we caught up. I asked him if he wanted to use the roller, he laughed and I walked off. A client flagged me down with a question. After I answered it, she asked me so 'how's the new client doing?' I must have looked a little lost. She said 'you've got your work cut out for you.' I said what are you talking about. She said how come you let him rest so much between sets. 'Who?' I asked and she nodded toward Shawn. The light bulb went over my head came on/ the hamster woke up/ I woke up and caught on to what she meant and replied, 'Oh, he's an easy training. I only have him for 30 minutes at a time.'
I guess if you don't wear UnderArmor when you lift people think you are out of shape.
Stay strong,
Ed T.
Catching up
1/15/10
Warmup
Box squat w/ safety squat bar worked up to 255x2 x8 sets then 285x1, 325x1, 370x1 used comp. stance and no gear. I wasn't going to go "heavy" but my hips, etcetera felt so good that I decided to push it.
GHR 43 reps in 3 sets
45* reverse hyper w/ short strap 3x20/ 240
45* lat pulldowns w/ p-bar 4x15/ 145, 155, 165, 175
Hanging leg raises 5x8
OH crunches 4x8/ 11, 12, 13, 14
1/17/10
Warmup
Benchpress to pins (set @ chest) w/ 2 sets of chain per side (3 grips) 155x3 x3 sets, 175x3 x3 sets
5-board press w/ mini bands close grip 225x3, 255x3, 265x2 225x8
Mild incline press 185x12, 155x12
CSR 4x8/ 100, 145, 170, 190
One arm side raises 3x8-12/ 25 (2), 30
Finished with triceps ladders
1/18/10
Warmup
Deadlifts work up to 310x3, 355x5, 405x5
Reverse BB lunges w/ front squat grip 2x10 ea. leg/ 95
GHR 3x10 weighted
45* reverse hyper w/ short strap 3x8/ 400, 600, 690
45* lat pulldowns w/ p-bar 130, 140, 150, 160
Thirty lashes with a bent barbell for falling behind and probably more when Brookszinski reads this and finds himself not amused by the lack of content. At least he does not throw weights like someone else I know...
Stay strong,
Ed T.
Warmup
Box squat w/ safety squat bar worked up to 255x2 x8 sets then 285x1, 325x1, 370x1 used comp. stance and no gear. I wasn't going to go "heavy" but my hips, etcetera felt so good that I decided to push it.
GHR 43 reps in 3 sets
45* reverse hyper w/ short strap 3x20/ 240
45* lat pulldowns w/ p-bar 4x15/ 145, 155, 165, 175
Hanging leg raises 5x8
OH crunches 4x8/ 11, 12, 13, 14
1/17/10
Warmup
Benchpress to pins (set @ chest) w/ 2 sets of chain per side (3 grips) 155x3 x3 sets, 175x3 x3 sets
5-board press w/ mini bands close grip 225x3, 255x3, 265x2 225x8
Mild incline press 185x12, 155x12
CSR 4x8/ 100, 145, 170, 190
One arm side raises 3x8-12/ 25 (2), 30
Finished with triceps ladders
1/18/10
Warmup
Deadlifts work up to 310x3, 355x5, 405x5
Reverse BB lunges w/ front squat grip 2x10 ea. leg/ 95
GHR 3x10 weighted
45* reverse hyper w/ short strap 3x8/ 400, 600, 690
45* lat pulldowns w/ p-bar 130, 140, 150, 160
Thirty lashes with a bent barbell for falling behind and probably more when Brookszinski reads this and finds himself not amused by the lack of content. At least he does not throw weights like someone else I know...
Stay strong,
Ed T.
Wednesday, January 13, 2010
531 Upper Deload week
W/ RaySunshine and T2 (not D2, as in R2D2...)
Warmup
Benchpress: work up to 180x5, 195x5, 210x5
Incline press: 2x15/ 155-wide, 175-close
Chin-ups: 42 reps in 7 sets
Keyes presses: 3x15/ 60, 65, 70
Seated DB cleans: 3x10/ 30, 35, 45
Standing OH crunches (on the Cybex): 4x10/ 10, 11, 12, 13
I am also ashamed to admit that I did these:
http://asp.elitefts.com/qa/default.asp?qid=43571&tid=102
I'm glad nobody saw me.
We used the benchpress instead of the floorpress this (deload) week. The thinking behind it is that I do not want to just be good at "floorpressing". And while 1 did use a little higher percentage(s) on the benchpress (compared to the usual 40, 50, 60 percents), the last set (210) is still only about 60% of my 1RM for the benchpress.
Stay strong,
Ed T.
Warmup
Benchpress: work up to 180x5, 195x5, 210x5
Incline press: 2x15/ 155-wide, 175-close
Chin-ups: 42 reps in 7 sets
Keyes presses: 3x15/ 60, 65, 70
Seated DB cleans: 3x10/ 30, 35, 45
Standing OH crunches (on the Cybex): 4x10/ 10, 11, 12, 13
I am also ashamed to admit that I did these:
http://asp.elitefts.com/qa/default.asp?qid=43571&tid=102
I'm glad nobody saw me.
We used the benchpress instead of the floorpress this (deload) week. The thinking behind it is that I do not want to just be good at "floorpressing". And while 1 did use a little higher percentage(s) on the benchpress (compared to the usual 40, 50, 60 percents), the last set (210) is still only about 60% of my 1RM for the benchpress.
Stay strong,
Ed T.
Monday, January 11, 2010
531 Lower Deload
"Terminator; T2"
W/ RayS.
Warmup
Deadlift: work up to 190x5, 235x5, 280x5
Rev. BB lunges w/ front squat grip (front leg elevated): 2x12/ 95
GHR: 5x10 weighted
Lat pulldowns-wide grip-prison bar: 3x15/ 150, 170, 185
45* reverse hyper w/ short strap: 3x10/ 180, 270, 360
Half landmines: 4x10 ea. side w/ weighted bar
Kevinfng aka Latzilla has another name since Ray thinks says that one cannot give oneself a nickname. Good point. Kevin was talking about an old sledding injury the result of which was a broken vertebrae, the T2. Ray decided that T2 was better than Latzilla so officially now he will be known as T2. To celebrate this great honor, T2 worked up to a single at 335 in the squat. His technique needs a little more polishing but there is still some room to grow!
Hasta la'vista, baby
Ed T.
W/ RayS.
Warmup
Deadlift: work up to 190x5, 235x5, 280x5
Rev. BB lunges w/ front squat grip (front leg elevated): 2x12/ 95
GHR: 5x10 weighted
Lat pulldowns-wide grip-prison bar: 3x15/ 150, 170, 185
45* reverse hyper w/ short strap: 3x10/ 180, 270, 360
Half landmines: 4x10 ea. side w/ weighted bar
Kevinfng aka Latzilla has another name since Ray thinks says that one cannot give oneself a nickname. Good point. Kevin was talking about an old sledding injury the result of which was a broken vertebrae, the T2. Ray decided that T2 was better than Latzilla so officially now he will be known as T2. To celebrate this great honor, T2 worked up to a single at 335 in the squat. His technique needs a little more polishing but there is still some room to grow!
Hasta la'vista, baby
Ed T.
Thursday, January 7, 2010
531 Upper
"The Smith machine; it's not just a coat rack."
For Wednesday January 6, 2010
W/ 4board
Warmup haha yeah right not today...dumb
Floorpress medium grip: work up to 225x5, 255x3, 285x3 (1)
Incline BB press: 2x15/ 155 close, 170 wide
Chin-ups 42 reps S/S w/ Keyes presses 3x12/ 50, 55, 60
Seated DB cleans: 3x10/ 45, 55x8, 40x15
Triceps ladder: up and down several rungs about 10 reps each
I was going to train later, got to the gym earlier and found that 4board had not started yet so I jumped in (quite literally) with him. (I took my first set in jeans a'la Shawn).
For some reason, this (and the past couple Wednesday's trainings) have been brutal. As in I feel like I am going to barf. Barf. I am not certain if it is my timing of meals (too close to training), but I am conscienitious of when I eat. Or if it is the combination of exercises (which are taxing; basically from chin-ups on). Or if it is the pace (which borders on stupid fast at times). And if that is the case then my GPP is down. Which makes the most sense since I have not been walking, etcetera anywhere near the volume of what I had been doing. This is mainly due to the cold weather and my mild case of fibromangina.
Keyes presses are done on a flat or decline bench with dumbbells. Start with the DBs held in a reverse position at your sides (think how you would hold the DBs if you were going to curl them). Press them straight up turning your wrists so that your palms face each other at the top. By adjusting your arm postion at the bottom you can really stretch the triceps. I have wanted to try these for awhile. I am not sure if I like them or not (as in, if I am 'getting anything' out of them!)
Now triceps ladders are another "gift" from Dave Tate and Elitefts.com. Start by placing the Smith machine bar on the bottom rungs and do ten close grip pushups, keeping the elbows in tight. Then raise the bar to the next set of rungs and repeat. We went until we were nearly vertical. Then got the stupid idea to repeat on the down side. I think Matt said, "you're a f#!$&%^ idiot!" (Which I choose to take as a compliment.) They are a good triceps finisher.
Try it, you'll like it,
Ed T.
For Wednesday January 6, 2010
W/ 4board
Warmup haha yeah right not today...dumb
Floorpress medium grip: work up to 225x5, 255x3, 285x3 (1)
Incline BB press: 2x15/ 155 close, 170 wide
Chin-ups 42 reps S/S w/ Keyes presses 3x12/ 50, 55, 60
Seated DB cleans: 3x10/ 45, 55x8, 40x15
Triceps ladder: up and down several rungs about 10 reps each
I was going to train later, got to the gym earlier and found that 4board had not started yet so I jumped in (quite literally) with him. (I took my first set in jeans a'la Shawn).
For some reason, this (and the past couple Wednesday's trainings) have been brutal. As in I feel like I am going to barf. Barf. I am not certain if it is my timing of meals (too close to training), but I am conscienitious of when I eat. Or if it is the combination of exercises (which are taxing; basically from chin-ups on). Or if it is the pace (which borders on stupid fast at times). And if that is the case then my GPP is down. Which makes the most sense since I have not been walking, etcetera anywhere near the volume of what I had been doing. This is mainly due to the cold weather and my mild case of fibromangina.
Keyes presses are done on a flat or decline bench with dumbbells. Start with the DBs held in a reverse position at your sides (think how you would hold the DBs if you were going to curl them). Press them straight up turning your wrists so that your palms face each other at the top. By adjusting your arm postion at the bottom you can really stretch the triceps. I have wanted to try these for awhile. I am not sure if I like them or not (as in, if I am 'getting anything' out of them!)
Now triceps ladders are another "gift" from Dave Tate and Elitefts.com. Start by placing the Smith machine bar on the bottom rungs and do ten close grip pushups, keeping the elbows in tight. Then raise the bar to the next set of rungs and repeat. We went until we were nearly vertical. Then got the stupid idea to repeat on the down side. I think Matt said, "you're a f#!$&%^ idiot!" (Which I choose to take as a compliment.) They are a good triceps finisher.
Try it, you'll like it,
Ed T.
Monday January 4, 2009 531 Lower
"Leaving a little on the platform"
W/ Matt
Warmup
Deadlift: work up to 355x5, 401x3, 446x5 (1)
Reverse BB lunges w/ front squat grip and front foot elevated (they suck) 2x15 ea. side/ 45, 95
GHR 4x10 weighted
45* reverse hyper w/ short strap 3x15/ 490
Wide grip lat pulldowns w/ prison bar 4x15/ 140, 160, 180, 185
Matt pulled something stupid like 545x5 or 6. I got him back by jumping right into the lunges. By the end of the hour we both were dragging. I tore open a scab on my shin and bled all over the bar and me while pulling and he looked disgusted and said, "I know you are supposed to leave a little bit on the platform but do you mind taking your scab with you!?!" Sheesh. I cleaned up after myself. Some people...I was pretty pleased with the 446x5. Considering last week I pulled 435x3 and in the last cycle I pulled 430x3, I am liking this program.
To my comrade Brookszinski, forced into hard labor in the gulags of Middletown, that one was for you!
Stay strong,
Ed T.
W/ Matt
Warmup
Deadlift: work up to 355x5, 401x3, 446x5 (1)
Reverse BB lunges w/ front squat grip and front foot elevated (they suck) 2x15 ea. side/ 45, 95
GHR 4x10 weighted
45* reverse hyper w/ short strap 3x15/ 490
Wide grip lat pulldowns w/ prison bar 4x15/ 140, 160, 180, 185
Matt pulled something stupid like 545x5 or 6. I got him back by jumping right into the lunges. By the end of the hour we both were dragging. I tore open a scab on my shin and bled all over the bar and me while pulling and he looked disgusted and said, "I know you are supposed to leave a little bit on the platform but do you mind taking your scab with you!?!" Sheesh. I cleaned up after myself. Some people...I was pretty pleased with the 446x5. Considering last week I pulled 435x3 and in the last cycle I pulled 430x3, I am liking this program.
To my comrade Brookszinski, forced into hard labor in the gulags of Middletown, that one was for you!
Stay strong,
Ed T.
Sunday January 3, 2010 DE Upper
W/ J$, RayS. and as he prefers to be called "Latzilla" aka Kevin
Warmup
Benchpress w/ 2 sets of chain per side, 3 grips: work up to 155x3 x3 sets, 165x3 x3 sets, 175x3 x3 sets
5-board press w/ micro-mini bands: 275x3 med. grip, 315x3 and 330x2 both wide grip
Blast strap pushups 2x15, 18 both w/ 1 plate
CSR (chest supported rows) 4x10/ 100, 145, 170, 180
Hammer curls 3x10/ 55, 60, 60
Triceps creepers 3x15 ea. band ea. arm
Hanging leg raises 4x10 and Half Landmines 4x15 ea. side adding weight ea. set
Stay strong,
Ed T.
Warmup
Benchpress w/ 2 sets of chain per side, 3 grips: work up to 155x3 x3 sets, 165x3 x3 sets, 175x3 x3 sets
5-board press w/ micro-mini bands: 275x3 med. grip, 315x3 and 330x2 both wide grip
Blast strap pushups 2x15, 18 both w/ 1 plate
CSR (chest supported rows) 4x10/ 100, 145, 170, 180
Hammer curls 3x10/ 55, 60, 60
Triceps creepers 3x15 ea. band ea. arm
Hanging leg raises 4x10 and Half Landmines 4x15 ea. side adding weight ea. set
Stay strong,
Ed T.
Friday, January 1, 2010
531 Upper/ DE Lower
For 12/30
W/ The Fourboard
Warmup
Floorpress-medium grip: work up to 210x3, 240x3, 270x6 (3)
Barbell incline press: 2x15/ 165 (one set close and one set wide grips)
Chin-ups: 40 reps S/S with Seated DB cleans 3x12/ 40, 50, 50
Keyes press 3x15/70 and ? S/S with pushdowns 3x15 light wt.
January 1, 2010
W/ 4board
Warmup
Box squat-straight bar-parallel box: work up to 305x2 x5 sets with 3 sets of chain per side then 345x1, 375x1
GHR: 4x10(hands behind head)
45* reverse hyper w/ short strap: 400x10, 600x10, 690x10
Straight-arm pulldowns 4x15-20/ 80, 90, 100, 110
Decline situps w/ wt. behind head 4x8 S/S with side bends holding a 45/ 4x15 per side
The straight bar beats up my shoulders bad. They literally feel like they are going to fall out of the sockets when I get under (and especially) out from under the bar. Barf. The positive thing is that the weight feels very "light" with the straight bar and I feel I can "sit back" better into the squat. Next week we will be going back to the safety squat bar. Can't wait.
Happy New Year,
Ed T.
W/ The Fourboard
Warmup
Floorpress-medium grip: work up to 210x3, 240x3, 270x6 (3)
Barbell incline press: 2x15/ 165 (one set close and one set wide grips)
Chin-ups: 40 reps S/S with Seated DB cleans 3x12/ 40, 50, 50
Keyes press 3x15/70 and ? S/S with pushdowns 3x15 light wt.
January 1, 2010
W/ 4board
Warmup
Box squat-straight bar-parallel box: work up to 305x2 x5 sets with 3 sets of chain per side then 345x1, 375x1
GHR: 4x10(hands behind head)
45* reverse hyper w/ short strap: 400x10, 600x10, 690x10
Straight-arm pulldowns 4x15-20/ 80, 90, 100, 110
Decline situps w/ wt. behind head 4x8 S/S with side bends holding a 45/ 4x15 per side
The straight bar beats up my shoulders bad. They literally feel like they are going to fall out of the sockets when I get under (and especially) out from under the bar. Barf. The positive thing is that the weight feels very "light" with the straight bar and I feel I can "sit back" better into the squat. Next week we will be going back to the safety squat bar. Can't wait.
Happy New Year,
Ed T.
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