Commanding My Body

[Gregsimo]

Well done on the squats, thats one decent improvement, plenty of hip drive. You get some insane depth too so i dont really think you have an issue with hip mobility as that will stay good considering you are now using hip drive and initiating the movement with your glutes.
Good work

[Commander]

Originally Posted by Gregsimo

Well done on the squats, thats one decent improvement, plenty of hip drive. You get some insane depth too so i dont really think you have an issue with hip mobility as that will stay good considering you are now using hip drive and initiating the movement with your glutes.
Good work

Thanks, I am going to continue to work on them. I will never be satisfied until my form is perfect and I'm repping 400....but even then I won't be satisfied!

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Upper

Push Press
130(plus 15) to 190x3
200x3 pr http://www.youtube.com/watch?v=-qZlWoKVmls

Strict Overhead Press
140x7

Push Press
140x8

Front Raise
44lb plate, 3 sets of 8

Deloaded Skull Crusher
60, 70, 80, 85x5
65x9

In and out in 35 minutes. Very happy with the push press pr, this is the first time I have pushed anything over my head that weighs more than I do for reps.

Tomorrow, I try sumo deadlifts for the first time, I figure it may indirectly help with my squat hip issues...and it will be fun to try a new deadlift.

[HardCory]

That's some good weight on the push presses.

[Commander]

Originally Posted by HardCory

That's some good weight on the push presses.

Thanks, it felt good.
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Lower - 12/5/09

Sumo DL
256 (plus 20) up to 416x3
416x3 http://www.youtube.com/watch?v=ogDpWSnHnAg
356x8 http://www.youtube.com/watch?v=U16kzoUaPi8 (side view form check)

I was really happy with these, it was the first time I have ever did them. Those experienced please feel free to critique my form. They absolutely lit up my glutes and hams though, which is what I was going for!

Glute Ham
BWx5,4,4 (finally was close to doing some of the early reps unassisted, progress!)

ss w/

Lateral Squats
BWx10, 10, 10

Pull up
BWX5,5,5,5,7 (felt pretty weak on these, haven't done them in awhile)

Sit-ups
25x10, 35x7,7,7
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Can't seem to knock the sickness, took yesterday off.

[Commander]

Upper

Seated OH Press
110, 120, 130, 140x5
120x9

Upright Row
60, 70, 80, 90, 100, 110x5
85x9

JM Press
70, 80, 90, 100, 110, 125x5
100x8

Basically, I am doing a shoulder and tricep hypertrophy mesocyle right now, keeping back/legs/biceps on maintainance while trying to work on hip mobility during my lower days.

[Commander]

Diet Update:

Weight gain stalled this week, first time in about 8 weeks of steady gaining. Average bodyweight is 195.5.

Calories were 3760, now will be 3960
fat 121, carbs 488, protein 234 on non-workout days.

Hope to gradually work up to 200, then keep it coming to 215.

Although I am planning a beach vacation in May, I may cut in April regardless of meeting my goal of 215 to look respectable at the beach. Hey, I like to look good for my wife.

[bigbear6708]

lookin good commander, sucks your weight stalled though, but it looks like you have a plan in place to fix it! i dont know how it would fit in, but when i stall or feel hungry all the time, i throw in a pb and banana sandwich to my day..its an instant TON of calories!!!

[Commander]

Originally Posted by bigbear6708

lookin good commander, sucks your weight stalled though, but it looks like you have a plan in place to fix it! i dont know how it would fit in, but when i stall or feel hungry all the time, i throw in a pb and banana sandwich to my day..its an instant TON of calories!!!

Yeah, I have a plan, it won't stick at 195.5 for long.

I have a desk job, so it's pretty easy to get in the extra calories, because I have access to my snacks all day. I just added more oats to my diet.

[Commander]

Lower

Split Squats
worked up to 130x3 each leg

Box Squats paused
120, 140, 160, 180, 200x5
220, 240, 260x3 http://www.youtube.com/watch?v=l1mZQzLAmJo
280, 300x1

I am super happy with the box squats, my form was tight (IMO) and my glutes are on fire today so I know that I was utilizing them well.

Ab Roller
BWx10,10,10, 16

ss w/

Back Extensions
BW, 10, 25, 25 x 8

I am actually going to eliminate the weighted split squats from this workout next week. With the time I spend on hip mobility prior to squatting, and the time I spend afterward stretching, it became too long in the gym for me (as a father of two boys). Going to simplify.

[HardCory]

Form on squats has greatly improved, good stuff.