[The Chaddening]

Back squat PR - 365

[1MOREMOD]

Nice. I tries doing relatively heavy squat and dead at 315 last night. Haven't combined the 2 in long time. My back!

[floridaorange]

Originally Posted by JP10

Yeah I lied on my last post regarding my leg. It's still not 100%, so still taking it easy lol. Today was heavy cardio and core, upper body is sore as all hell so I needed to break it up. Feeling lean though, haven't weighed myself in what feels like months now. Might step on a scale at some point.

Congrats on the deadlift PR floridaorange!

Originally Posted by JP10

Yeah I lied on my last post regarding my leg. It's still not 100%, so still taking it easy lol. Today was heavy cardio and core, upper body is sore as all hell so I needed to break it up. Feeling lean though, haven't weighed myself in what feels like months now. Might step on a scale at some point.

Congrats on the deadlift PR floridaorange!

Smart - that core work will pay dividends once your knee is 100%.

Hey do you take Glucosamine? I'd take that (glucosamine) with fish oil and a little bit of cbd for any inflammation.

[JP10]

Originally Posted by floridaorange

Smart - that core work will pay dividends once your knee is 100%.

Hey do you take Glucosamine? I'd take that (glucosamine) with fish oil and a little bit of cbd for any inflammation.

I don't actually. I have in the past used numerous joint support supplements. Really I can't think of many supplements I haven't tried at one point. I've eliminated all supplement intake besides protein at this stage though. If you really want a good regenerative supplement try BPC-157, it is technically an hgh peptide. Use to be difficult to get your hands on (maybe illegal I forget) back in 2015-16. Studies on it are pretty impressive though and definitely interesting to read up on!

[chassis]

1800 yds in the pool today. Feeling really good.

Deltoid tear still stings but I can feel it healing slowly. Thankfully it doesn't get in the way of swimming.

[floridaorange]

anyone use knee braces for squats - i see them often on power lifters, and while i'm not squatting 500 lbs yet, i'm wondering when i should start considering using them for added support.

[1MOREMOD]

I wore sleeves for a long time. Felt I needed them and helps when competing, counts as raw in competition. I haven't worm them outside of a few times in the last several years now.

[The Chaddening]

Originally Posted by floridaorange

anyone use knee braces for squats - i see them often on power lifters, and while i'm not squatting 500 lbs yet, i'm wondering when i should start considering using them for added support.

I use some pretty basic knee sleeves from Hookgrip:
https://www.roguefitness.com/hookgri...caAtlWEALw_wcB

It's more mental than anything else, but I do put them on before heavy days. Nice for lunges too.

[floridaorange]

reverse grip lat pull downs - ended with 200 lbs for 8... after 4 sets for regular lat pull downs and 4 sets of pull-ups - feeling good

[The Chaddening]

Strength:

Back squat 295(80%)x4 EMOM for 6 minutes

Conditioning:

200 SU
10 C&J @ 95
300 SU
10 C&J @ 115
400 SU
10 C&J @ 135

7 min 44 sec

[ramman434]

Originally Posted by The Chaddening

Strength:

Back squat 295(80%)x4 EMOM for 6 minutes

Conditioning:

200 SU
10 C&J @ 95
300 SU
10 C&J @ 115
400 SU
10 C&J @ 135

7 min 44 sec

I'm gonna be honest. I have no idea what your abbreviations mean, but I'm intrigued.

[The Chaddening]

Originally Posted by ramman434

I'm gonna be honest. I have no idea what your abbreviations mean, but I'm intrigued.

EMOM - An acronym for “every minute on the minute,” EMOM workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds.

So this squat emom had you performing 4 reps @ 80% of your squat max every minute for 6 minutes. So you would set a timer for 6:30 (30 seconds to get your belt on, unrack the bar, etc) and at the 6:00 mark complete the 4 reps, then rest for the remainder of the minute. Once your timer reached 5:10 I would start walking back to the bar and at the 5:00 mark complete 4 more reps. Continue this for the remaining sets for a total of 24 reps over 6 minutes. It's a great interval system for squeezing a lot of high intensity work into a short period of time.

You can use it for all types of exercises. Sometimes if I just want to do a quick upper body session on my lunch break I'll do an alternating EMOM like this for 20-30 minutes:

Even minutes - 10 pull ups
Odd minutes - 20 push ups

Ends up being 200-300 pull ups, 400-600 push ups. Get some conditioning in, get stronger.

C&J stands for clean and jerk.

[ramman434]

Makes perfect sense. I've been pressed for time a lot the last few years. I'll definitely have to give this one a go!

[floridaorange]

i've never cj before, is it a solid addition to compound lifts? i've always wanted to try. How does it differ from squats, deads and overhead press - from your experience? in terms of muscle groups worked etc?

[ramman434]

I haven't done CJ since high school where we had access to bumper plates in case of dropped weight. I definitely wouldn't be doing heavy weight for this in my current gym.

[JP10]

Originally Posted by floridaorange

i've never cj before, is it a solid addition to compound lifts? i've always wanted to try. How does it differ from squats, deads and overhead press - from your experience? in terms of muscle groups worked etc?

It's more of an explosive movement. Squats, deads, and overhead presses are controlled lifts for the most part. With clean and jerks you use more momentum. I'd start with working on wrist flexibility - you can do this with front squats, elbows up. This will help with proper form on the cleans. It is morely power training, this is why you see it often on regimens of sport teams as well as highschool/college athletics. Helps further fast twitch muscle fibers and things of that nature.

[ramman434]

Yeah, I can't do front squats worth a sh*t. My right wrist is shot, so I never bother with them lol

[1MOREMOD]

Try a heels up conventional squat on Smith rack

[floridaorange]

Originally Posted by JP10

It's more of an explosive movement. Squats, deads, and overhead presses are controlled lifts for the most part. With clean and jerks you use more momentum. I'd start with working on wrist flexibility - you can do this with front squats, elbows up. This will help with proper form on the cleans. It is morely power training, this is why you see it often on regimens of sport teams as well as highschool/college athletics. Helps further fast twitch muscle fibers and things of that nature.

Funny you should say that and i'm
glad you did... the last (and only) time i did front squats i thought "these seem like a good primer for doing c&j's."

[JP10]

Originally Posted by floridaorange

Funny you should say that and i'm
glad you did... the last (and only) time i did front squats i thought "these seem like a good primer for doing c&j's."

Haha that they are. Scrutinize the form and clean and jerks will come easier. Bar should be resting on your front delts, elbows up, bar should be rolled back near the tips of your fingers damn near choking you. Easier to show then to explain as you can probably tell lmao.

[UncleWede]

I miss the gym

When I ran Wednesday, even with a shirt and reflective vest, my little spyder pack slipped on/off so easily, no muscle to get in the way upper body.

All I have at home right now is a 50 bell and 20 ball. Well, and the 200 pounds of flesh. Got to figure out some jail cell workouts now. . .

[JP10]

Originally Posted by UncleWede

I miss the gym

When I ran Wednesday, even with a shirt and reflective vest, my little spyder pack slipped on/off so easily, no muscle to get in the way upper body.

All I have at home right now is a 50 bell and 20 ball. Well, and the 200 pounds of flesh. Got to figure out some jail cell workouts now. . .

You'd be surprised the amount of work you can put in with just your body weight. It may take a little more effort and creativity, but it sounds like you are making excuses at this point lol

Push ups, hand stand push ups (shoulders), close grip push ups (triceps), dips, burpees, tons of core work you can put in, lunges, step-ups, squats, hip thrusts while on your back (hamstrings), etc etc etc