Sedan_Clan's Personal Trainer Thread

Sedan_Clan · 02-02-2016, 02:23 PM

Quote:

Originally Posted by koreez88

Sedan_Clan, first of all, thanks for recommending the Smolov Jr for my bench last year. I ended up doing 2 runs and gained roughly 10lbs after each cycle.

Squat - 365
Bench - 250
Deadlift 455

Fairly confident I'll be able to hit 5 plates on deadlift and 4 plates on squat this year. With my bench being my weakest lift, I'm hoping to hit 275 this year.

Ever heard/tried this program?
https://www.muscleandstrength.com/wo...orkout-program
I'm currently running this to see if anything comes out of it. I did however tweak things, as i bench twice a week (Monday and Friday) and do pause reps instead of tap-n-go.
Also, what would you recommend for someone who's weak off the chest? I purchased a slingshot but it's mostly for building up the lockout strength.

My pleasure man. I haven't tried the 10x3 program that you listed (...although portions of it are similar to Smolov Jr./Smolov), but it looks solid for maximal gains. What I'd recommend now - since you recently did two runs on S.Jr. - is to work with increasing your reps in your 75-80% range. It'll give your joints/muscles a bit of a rest from the heavy weight utilized in the 10x3 rep schemes, and improve muscular endurance. Also.......dip! Dip a lot!

koreez88 · 02-02-2016, 04:05 PM

Quote:

Originally Posted by Sedan_Clan

My pleasure man. I haven't tried the 10x3 program that you listed (...although portions of it are similar to Smolov Jr./Smolov), but it looks solid for maximal gains. What I'd recommend now - since you recently did two runs on S.Jr. - is to work with increasing your reps in your 75-80% range. It'll give your joints/muscles a bit of a rest from the heavy weight utilized in the 10x3 rep schemes, and improve muscular endurance. Also.......dip! Dip a lot!

I'll definitely throw in the dips and work on reps in 75-80%. I'll report back when I get on this after I finish that 10x3 cycle.

Sedan_Clan · 02-02-2016, 04:07 PM

Quote:

Originally Posted by koreez88

Quote:

Originally Posted by Sedan_Clan

My pleasure man. I haven't tried the 10x3 program that you listed (...although portions of it are similar to Smolov Jr./Smolov), but it looks solid for maximal gains. What I'd recommend now - since you recently did two runs on S.Jr. - is to work with increasing your reps in your 75-80% range. It'll give your joints/muscles a bit of a rest from the heavy weight utilized in the 10x3 rep schemes, and improve muscular endurance. Also.......dip! Dip a lot!

I'll definitely throw in the dips and work on reps in 75-80%. I'll report back when I get on this after I finish that 10x3 cycle.

Can't wait to see what kind of results you have. Adding a couple of reps per set in your 75-80% range will pay dividends on max rep day.

Sedan_Clan · 02-09-2016, 07:28 PM

PR'd yesterday.....525 lbs. in an ATG back squat, and my Power Clean went up too. My Deadlift is still stuck at 550 lbs. I may need to go up in weight as my 195 lb. body weight seems to be holding me back from pushing/pulling bigger numbers.

UncleWede · 02-10-2016, 09:45 AM

Were you blocking the curl rack AGAIN???

I'm finding a disturbing trend in my blood sugars. Life only lets me work out in the evenings, in general. I've been moonlighting on some other things this week, and haven't gone to the gym. My morning blood sugars are now right where they need to be, 100-150. When I go to the gym at night, the next morning I am always running about 200-300.
I think my liver is kicking out glucagon in response to the muscles needing a boost to heal. So in effect, going to the gym is having a NEGATIVE effect on my health. Imagine that!

Sedan_Clan · 02-10-2016, 12:01 PM

Quote:

Originally Posted by UncleWede

Were you blocking the curl rack AGAIN???

I'm finding a disturbing trend in my blood sugars. Life only lets me work out in the evenings, in general. I've been moonlighting on some other things this week, and haven't gone to the gym. My morning blood sugars are now right where they need to be, 100-150. When I go to the gym at night, the next morning I am always running about 200-300.
I think my liver is kicking out glucagen in response to the muscles needing a boost to heal. So in effect, going to the gym is having a NEGATIVE effect on my health. Imagine that!

I wrap caution tape around the squat rack when I am done with it. It is off limits to curlers.

Yikes! That's an interesting finding regarding your blood sugar. Is there any way that you can do something early in the morning to help balance it out?

UncleWede · 02-10-2016, 02:19 PM

Quote:

Originally Posted by Sedan_Clan

I wrap caution tape around the squat rack when I am done with it. It is off limits to curlers.

Yikes! That's an interesting finding regarding your blood sugar. Is there any way that you can do something early in the morning to help balance it out?

Since I get to work no later than 0630 every day, morning work-outs just won't work. Weekends and my every other Friday off I tend to go in around 9, and things seem better. Getting up EVERY morning at 0200, checking my blood, and taking an extra shot would wear me pretty thin. I'm on a drug trial until mid-March, and then the Dr. is putting me on a different long-acting insulin, possibly multiple shots a day, to try to cover the overnight better.

I'll be trapped into either going to the gym EVERY single day, or having low events every night if I don't go. "Honey, you don't want to have to feed me sugar again tonight, so I HAVE to go to the gym"

I've repeatedly asked the Dr. for a script for gym, to give to the wife. He hasn't complied, YET.

Sedan_Clan · 02-10-2016, 02:20 PM

Quote:

Originally Posted by UncleWede

Since I get to work no later than 0630 every day, morning work-outs just won't work. Weekends and my every other Friday off I tend to go in around 9, and things seem better. Getting up EVERY morning at 0200, checking my blood, and taking an extra shot would wear me pretty thin. I'm on a drug trial until mid-March, and then the Dr. is putting me on a different long-acting insulin, possibly multiple shots a day, to try to cover the overnight better.

I'll be trapped into either going to the gym EVERY single day, or having low events every night if I don't go. "Honey, you don't want to have to feed me sugar again tonight, so I HAVE to go to the gym"

I've repeatedly asked the Dr. for a script for gym, to give to the wife. He hasn't complied, YET.

Did he provide a reason why he is reluctant to write a script?

UncleWede · 02-10-2016, 02:26 PM

Quote:

Originally Posted by Sedan_Clan

Did he provide a reason why he is reluctant to write a script?

Something about frivolous script, losing his license, bunch of nonsense

It's not like I need it to get insurance to cover or anything, I need it so I won't get the evil eye from wife when I bow out of family events to go to the gym. Or have to rush off before the dishes are done, so I can make it home in time to get to bed at a decent hour.

redefined · 02-10-2016, 07:07 PM

Man I really need to start eating good and hitting the gym again. It's been about a year and a half, since we had our kid! I put on more weight than the wife, and mine has stuck around! DOH

UncleWede · 02-11-2016, 10:54 AM

Quote:

Originally Posted by redefined

Man I really need to start eating good and hitting the gym again. It's been about a year and a half, since we had our kid! I put on more weight than the wife, and mine has stuck around! DOH

You gotta breastfeed (the baby) if you want to lose the baby-fat

redefined · 02-11-2016, 06:49 PM

Quote:

Originally Posted by UncleWede

You gotta breastfeed (the baby) if you want to lose the baby-fat

UncleWede · 02-17-2016, 11:23 PM

Legs tonight. Pool isn't cold any more so I left on wobbly legs

Inside was packed so at the end I went outside in the rain with no shirt to do my squats. Interesting change of pace for sure.

Should I be changing my stance within each workout or just between workouts? Tonight I started neutral first two, then wide, then tight for last two sets.

UncleWede · 02-22-2016, 11:59 AM

I never had this issue, just curious. The guys who get those veins popping out on their arms early in life, do those become varicose veins later?

Sedan_Clan · 02-22-2016, 12:23 PM

Quote:

Originally Posted by UncleWede

I never had this issue, just curious. The guys who get those veins popping out on their arms early in life, do those become varicose veins later?

No! Vascularity is a byproduct of low body fat for the most part. The leaner and more muscular you are, the more pronounced the veins.

UncleWede · 02-22-2016, 01:13 PM

Quote:

Originally Posted by Sedan_Clan

No! Vascularity is a byproduct of low body fat for the most part. The leaner and more muscular you are, the more pronounced the veins.

Then I'm safe

Soccer season picks up Friday night!!!!

Sedan_Clan · 02-22-2016, 01:21 PM

Quote:

Originally Posted by UncleWede

Quote:

Originally Posted by Sedan_Clan

No! Vascularity is a byproduct of low body fat for the most part. The leaner and more muscular you are, the more pronounced the veins.

Then I'm safe

Soccer season picks up Friday night!!!!

Lol! You playing?

UncleWede · 02-22-2016, 01:28 PM

Filled out my forms, drop them and the check off Friday night for pick-up game, teams form in the following week. I was starting to worry they didn't send the email to gramps, but then I realized the league guy has about 20 years on me and still plays a decent defense.

FType22 · 03-01-2016, 03:37 PM

Hello all,

thought I'd start participating in this thread to see what you fellow meat heads can do to increase my knowledge of all things LYFT

Sedan_Clan · 03-01-2016, 03:41 PM

Quote:

Originally Posted by DJP86

Hello all,

thought I'd start participating in this thread to see what you fellow meat heads can do to increase my knowledge of all things LYFT

We're here for you in all of our meaty glory. LOL!

FType22 · 03-01-2016, 03:44 PM

Quote:

Originally Posted by Sedan_Clan

We're here for you in all of our meaty glory. LOL!

Sounds like the intro to a bang bros gym feature "welcome to the sausage dojo"

FType22 · 03-01-2016, 03:56 PM

Might as well kick it off with a couple newb questions:

Sometimes, I'd say 50% of the time, on shoulder day I end up with a headache the same night or the following day. This happen to anyone else?

Also, what are your secret shoulder exercises (includes traps)?

02-09-2016, 07:28 PM	#1060
Sedan_Clan Law Enforcer 25060 Rep 22,281 Posts Drives: '22 Chalk Gray Porsche C2S Join Date: Jun 2006 Location: ..in your rearview!!! iTrader: (26)	PR'd yesterday.....525 lbs. in an ATG back squat, and my Power Clean went up too. My Deadlift is still stuck at 550 lbs. I may need to go up in weight as my 195 lb. body weight seems to be holding me back from pushing/pulling bigger numbers. Last edited by Sedan_Clan; 02-10-2016 at 12:00 PM..
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02-10-2016, 09:45 AM	#1061
UncleWede Long Time Admirer, First Time Owner 17980 Rep 9,377 Posts Drives: G01 X3 M40i Dark Graphite Join Date: Jun 2005 Location: Oxnard, CA iTrader: (0)	Were you blocking the curl rack AGAIN??? I'm finding a disturbing trend in my blood sugars. Life only lets me work out in the evenings, in general. I've been moonlighting on some other things this week, and haven't gone to the gym. My morning blood sugars are now right where they need to be, 100-150. When I go to the gym at night, the next morning I am always running about 200-300. I think my liver is kicking out glucagon in response to the muscles needing a boost to heal. So in effect, going to the gym is having a NEGATIVE effect on my health. Imagine that!
	Appreciate 0 Quote

02-10-2016, 07:07 PM	#1066
redefined Second Lieutenant 25 Rep 200 Posts Drives: '09 M3 Join Date: Jun 2012 Location: ATL iTrader: (2)	Man I really need to start eating good and hitting the gym again. It's been about a year and a half, since we had our kid! I put on more weight than the wife, and mine has stuck around! DOH
	Appreciate 0 Quote

02-17-2016, 11:23 PM	#1069
UncleWede Long Time Admirer, First Time Owner 17980 Rep 9,377 Posts Drives: G01 X3 M40i Dark Graphite Join Date: Jun 2005 Location: Oxnard, CA iTrader: (0)	Legs tonight. Pool isn't cold any more so I left on wobbly legs Inside was packed so at the end I went outside in the rain with no shirt to do my squats. Interesting change of pace for sure. Should I be changing my stance within each workout or just between workouts? Tonight I started neutral first two, then wide, then tight for last two sets.
	Appreciate 0 Quote

02-22-2016, 11:59 AM	#1070
UncleWede Long Time Admirer, First Time Owner 17980 Rep 9,377 Posts Drives: G01 X3 M40i Dark Graphite Join Date: Jun 2005 Location: Oxnard, CA iTrader: (0)	I never had this issue, just curious. The guys who get those veins popping out on their arms early in life, do those become varicose veins later?
	Appreciate 0 Quote

02-22-2016, 01:28 PM	#1074
UncleWede Long Time Admirer, First Time Owner 17980 Rep 9,377 Posts Drives: G01 X3 M40i Dark Graphite Join Date: Jun 2005 Location: Oxnard, CA iTrader: (0)	Filled out my forms, drop them and the check off Friday night for pick-up game, teams form in the following week. I was starting to worry they didn't send the email to gramps, but then I realized the league guy has about 20 years on me and still plays a decent defense.
	Appreciate 0 Quote

03-01-2016, 03:37 PM	#1075
FType22 First Lieutenant 143 Rep 300 Posts Drives: 2011 e92 M3 Join Date: Nov 2015 Location: NY iTrader: (1)	Hello all, thought I'd start participating in this thread to see what you fellow meat heads can do to increase my knowledge of all things LYFT
	Appreciate 0 Quote

03-01-2016, 03:56 PM	#1078
FType22 First Lieutenant 143 Rep 300 Posts Drives: 2011 e92 M3 Join Date: Nov 2015 Location: NY iTrader: (1)	Might as well kick it off with a couple newb questions: Sometimes, I'd say 50% of the time, on shoulder day I end up with a headache the same night or the following day. This happen to anyone else? Also, what are your secret shoulder exercises (includes traps)?
	Appreciate 0 Quote