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standing db shoulder press is a great exercise...i should add them in myself.

http://www.ergo-log.com/best-shoulder-p ... bells.html

Dat science.

Anyway, today had a pretty lame workout. Was gonna skate but it was packed.

So, I worked out instead.

Did 5x5 standing overhead press, with uhm, let's see, 85lbs on the bar. Yay.

Also did 5x5 seated iso-row machine, 5x5 with 70lbs on each side.

Did some sorta interesting squats, I'd go to rock bottom and just stay there for about 10 seconds, just trying it out today with like 95lbs, and I think I'll incorporate that more into squats, just do some like that, as that I think lends to making yourself really explosive.

http://www.youtube.com/watch?v=HCsfxpQ8C1M
I'm rather tempted to try these out, too, look fun. Gotta practice in my bedroom first, though.

did bench today.
workout sucked
i actually probably sabotaged myself by going a little heavier on my second set. I thought it would make my third set feel lighter since it would be asmaller jump but i sucked lol.

did
flat bench- 235x3 260x3(instead of 255), 285x1.5(wanted 2-3)

then did
rack lockouts with 8 inch rom from hole 10(trust me 8 inches is a lot more than it sounds lol felt every single centimeter) arms were almost parralel.
worked my way up to 350x2 and 385x1 and 405x0 with 50 pound jumps.

then did skull crushers
45x10 75x11 100x1 115x1(failed 2)

then curls-
did 125x7 with decent form(not perfect form but good enough lol).


so dissapointing workout.

You do any military pressing? I want a bodyweight military press by the end of the year.

not anymore used to. I did 172 pounds(with a clean) when i weighed 170. I have also done 205 at 200 seated but starting from the collar bone.

i dont know if imgonna squat tomorrow. was gonna try 145x20 continuous reps but back still fels like crap..might just do heavy as f**k ham curls and leg extensions. a true bro leg day.
today my curls improved a lot. my form was actually better this wk and i improved by 10 pounds over last..i hit a skull crusher pr and it felt cool to bench 385 for 8 inches of rom..wanted 405 though. but at the end of he day i didnt improve with 285 lol.

Ran 3.5 miles to the gym

40 pushups
situps for 2 min
chest press 130lbs x 20
squats 90lbs x 10 140lbs x 10
triceps lift 50lbs x 10
shoulder press 70lbs x 10
cable twist @ 60lbs x 10 per side
chest press machine 140lbs x 10
dips x 10
mountain climbers x 40
shoulder lift 50lbs x 10

walked home, shouldve brought gloves

90lbs 5x5 standing overhead press. Felt good today on that lift.

I didn't have much time, I did a few squats just to like, do some. Didn't go over 135, just did like 2-3 sets of 5 or so.

Tried doing those kneeling jumps, as I was doing them around the house without issue. The exercise becomes a LOT harder holding a barbell on your back. Even a little 10 pounder made it harder, just because you can't use your arms to help you balance. And I looked like an idiot, as usual. Oh well.

Hope to 5x5 overhead press to infinity.

i think my best kneeling squat is 125? I do them with my toes on the ground as opposed to the top of my foot on the ground. my way is easier..yah im a cheater.

Kneeling jumps.

you said you put a barbell on your back so same thing.....i was jumping as well. you start out on your knees and then jump to the squat at parralel and rise up. im tempted to try 155 now havent done them in foerever.

Oh, there's kneeling squats, where you just kneel and squat. That's what I thought you were talking about.
Anyway, I worked up to the barbell on the kneeling squat jumps. Louie Simmons says that exercise is better for power than Olympic lifts, and I think he's right. I tested out my power snatch today, and I managed to go to my old PR for like 3-4 reps. Also, my long jump is increasing. I've not taken measurements, but I've measured off the floor tiles at the gym, and I'm landing past the lines now, whereas when I first started I'd land like 6 inches out from them.

Also skated 20 minutes.

im confused as hell. i dont see how it's anatomically possible to kneel and squat. what i do is i start off in a kneel and then jump up to the squat position and finish the lift. i think im going to try them today..although i think it's a dumb idea because it will prob hurt my back. maybe ill not squat at all today because of my back..i was going to try 145 or 155 for 20 continuous reps but ithink ill just beast the ham curls and leg extensions and have a bro's day lol.

http://www.youtube.com/watch?v=PD6ABcQl3j4

That's a kneeling squat.

For squats ever just do front squats? That might take sufficient load off the back. Also do you squat ATG Olympic style or just to parallel?

oh wow yah i dont do those...do they hit the legs well? i might try them although they look kind of gay... lol yah you def looked like an idiot..''as usual as you say'' lol

i used to squat atg close stance but i never made any gains that way. I then started parralel squatting and made better gains. Lately my depth haas been too high though but i notice iget a better workout when i just focus on pushing myself hard and not worrying about the depth. My back has been in snap city lately so that also kind of psyches me out from going too low...or even par.

my 230x21 squat was too high although that was mostly just because iwas trying to pump out the reps and get that bar off my back...the reps actually got deeper as the set went on. my 20 and 21 rep were the deepest.
im just gonna bro it out today and do 155x20 trying for continuous reps on monday or so

i used to do them occasionally(front squats) best was 235x1 atg...funny cause icould only squat about tht for a back squat atg

here's a vid of me u jelly of my awesome power
http://www.youtube.com/watch?v=WmTyGFIzs3E