Happy new year to you too, stay safe!
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Happy new year to you too, stay safe!
Shadows - I'm assuming anyway - make the chick next to you in your dip vid look like she has underarm hair.
Do Not Want.
[QUOTE=da2ricky;1002357553]Happy new year to you too, stay safe![/QUOTE]
Spotters at 285+ from now on ;)
[QUOTE=BenW22;1002357733]Shadows - I'm assuming anyway - make the chick next to you in your dip vid look like she has underarm hair.
Do Not Want.[/QUOTE]
Dunno about that, but she's too Asian for you anyway :D
[QUOTE=KenshinH;1002358723]Spotters at 285+ from now on ;)
Dunno about that, but she's too Asian for you anyway :D[/QUOTE]
Agreed. There's only ONE Asian in my life....you read me, bro? ;) ;) :eek:
[QUOTE=BenW22;1002374573]Agreed. There's only ONE Asian in my life....you read me, bro? ;) ;) :eek:[/QUOTE]
I didn't know Marshall is Asian ;)
[QUOTE=KenshinH;1002381043]I didn't know Marshall is Asian ;)[/QUOTE]
Marshall as in "Martial" arts ... duh
[QUOTE=KenshinH;1001921723]Next Sunday is my official start bro, but I'm unofficially doing it this week with light weights :D You in?[/QUOTE]
nice. i'm in, just not sure when. i'm doing another round of macenko's since i've still got n00b gains in me on bench. also going for a round of ort/mag for deads, gonna go ahead and crush you on that 495 race before we get too far into 2013 ;) all that to say, don't think i can handle TM squats on top of it all (o, and am doing a paleo experiment for a month or two w/ my wife, so caloric needs will be super difficult as is). thus, when i'm done with those two (8 and 10 weeks respectively), i'll transition to slower progression/maintenance w/ those and start tearing up some TM squats as my exclusive training emphasis.
at least that's the plan as of right now :)
Hate feeling left out. I'll be on Macenko starting tomorrow. Will also be following a routine sort of similar to the Smolov squat cycle. Whole lot of cals and carbs.
NEW LOG is up!!! Check the sig bro's.....
[QUOTE=0R1G1N;1002539053]Hate feeling left out. I'll be on Macenko starting tomorrow. Will also be following a routine sort of similar to the Smolov squat cycle. Whole lot of cals and carbs.
NEW LOG is up!!! Check the sig bro's.....[/QUOTE]
sounds intense man! best of luck on both
[QUOTE=johnblythe;1002517733]nice. i'm in, just not sure when. i'm doing another round of macenko's since i've still got n00b gains in me on bench. also going for a round of ort/mag for deads, gonna go ahead and crush you on that 495 race before we get too far into 2013 ;) all that to say, don't think i can handle TM squats on top of it all (o, and am doing a paleo experiment for a month or two w/ my wife, so caloric needs will be super difficult as is). thus, when i'm done with those two (8 and 10 weeks respectively), i'll transition to slower progression/maintenance w/ those and start tearing up some TM squats as my exclusive training emphasis.
at least that's the plan as of right now :)[/QUOTE]
Sounds great man! Ort/Mag will definitely get you to 495, if not blow by it. Interested in how Ort/Mag works for you. I was thinking of doing that or Coan/Phillipi for deads sometime in 2013.
Smart not to do too many specialization routines at once!
[QUOTE=0R1G1N;1002539053]Hate feeling left out. I'll be on Macenko starting tomorrow. Will also be following a routine sort of similar to the Smolov squat cycle. Whole lot of cals and carbs.
NEW LOG is up!!! Check the sig bro's.....[/QUOTE]
You know I'll be following :)
-----
Year End Summary + 2013 Goal Bump :D
[QUOTE=KenshinH;1000937313]While waiting in the dentist's chair for the anesthetic to take effect, I thought I'd do a year-end review of my lifts :)
[b]Squats: 300? -> 405, 375x4, 385x3[/b]
- What held me back here was my left knee issue. It's healthy now, so with a good program like TM, I'm looking forward to getting to the mid-400's and beyond.
[b]Bench: 300 -> 315, 290x3, 285x3x3[/b]
- Doesn't seem like much but I made an important discovery near the end of Macenko that was probably impeding my progress - namely the uneven grip width between left and right sides. All-time best is 325, done right at the end of a Smolov Jr cycle, and was unsustainable.
[b]Deadlift: 405 -> 445 (in April! Haven't maxed since), 425x4, 415x5[/b]
- Didn't really focus on deads this year but it went up as squats went up. My true max should be around 465-475.
[b]OHP: 155x5 -> 170x3, 165x3x3, 155x5x5[/b]
- Didn't focus on this either, but the improvement came from consistency and getting the form right. Previously it hurt my shoulders when I got around 155.
[b]Pendlay rows: N/A -> 250x3, 240x3x3, 225x5x5[/b]
- I really got to like these. Going to do some other rows before coming back to them later.
----------
[b]PL total: 1005 –> 1165 (+160)[/b]
So, an improvement of 160 in my total. It could have been much more if the last three months had gone right, but where's the challenge in that? :p
[b]In 2013, my goal is 495/345/525 = 1365 :D[/b]
Ambitious? Sure, but there's already a little slack in my current maxes, so it won't be a true 200 lb gain on my total.
[/QUOTE]
[b][u]Supplements[/u][/b]
1 scoop Craze 30 minutes pre
[b][u]Workout[/u][/b]
Barbell Squat:
45x10
135x8
185x5
225x5
275x5
315x3x3
- Going light on squats to work on form - specifically being explosive from the bottom.
Barbell Deadlift:
135x5
205x3
275x3
325x2
355x5
395x1 (vid)
435x1 (vid)
[b][u]Notes[/u][/b]
* Happy New Year! Hope that 2013 will be a great year for all you bros!
* I'm certainly happy :) The first workout of 2013 was a good one. I was in kind of a pissy mood beforehand, but once I hit the elliptical for warmups and Craze kicked in, I was feeling good and focused.
* Squats went well as I continued to work on the form changes with some light sets. Went beltless for the first time in months since I only went up to 315.
* Deadlifts felt very good again with the form work. Everything was light except for the 435, but even that was not that bad. Considering I deadlifted on Saturday and squatted right before deadlifting today, it's a good sign that 435 didn't feel all that heavy. I'm ready to make a run for 495 in the first half of 2013.
The video has two clips: 395x1 deadlift, and 435x1 deadlift.
[url]http://www.youtube.com/watch?v=tX2J6dQYe7E[/url] (mobile-friendly)
[video=youtube;hFn_FD4cwjU]http://www.youtube.com/watch?v=hFn_FD4cwjU[/video]
Try beans pre workout to help your explosiveness at the bottom...
[QUOTE=dbone1026;1003217503]Try beans pre workout to help your explosiveness at the bottom...[/QUOTE]
You know, I actually rewrote that line from "being explosive out of the hole" because I [i]knew[/i] you'd make a comment lol. But also thought that wouldn't stop you anyway ;)
Nce pulling mate
435 looked like cake
Lolol @ the "squats" with a 3" ROM in the background of your 435 yank
435 looked real clean bro, i think asain chicks 1/4 squats are going to get you a lot of views.... win win
[QUOTE=Woody-5;1003246073]Nce pulling mate
435 looked like cake
Lolol @ the "squats" with a 3" ROM in the background of your 435 yank[/QUOTE]
[QUOTE=MakeGoBoom;1003249123]435 looked real clean bro, i think asain chicks 1/4 squats are going to get you a lot of views.... win win[/QUOTE]
Thanks guys. Why do you think that clip was so long? ;)
You have the easiest looking deadlifts I've ever seen bro. You say 435 was a little hard, but it came up easily. Not sticking point or struggle. Legs didn't even shake. 495 is definitely within your reach
I'm still waiting for the top set to come in that video after the 435 warmup. That looked too easy to be your working weight :)
[QUOTE=KenshinH;1003224033]You know, I actually rewrote that line from "being explosive out of the hole" because I [i]knew[/i] you'd make a comment lol. But also thought that wouldn't stop you anyway ;)[/QUOTE]
I have to proofread everything for even the tiniest hint of sexual innuendo because I know what Dbone will do...
[QUOTE=0R1G1N;1003272933]You have the easiest looking deadlifts I've ever seen bro. You say 435 was a little hard, but it came up easily. Not sticking point or struggle. Legs didn't even shake. 495 is definitely within your reach[/QUOTE]
[QUOTE=jshaw5;1003278173]I'm still waiting for the top set to come in that video after the 435 warmup. That looked too easy to be your working weight :)[/QUOTE]
I was planning to stop at 355x5 but those felt super light, so I did the singles. They were a little easier than expected. If I feel good, I'll push it a little more next week :)
[QUOTE=BenW22;1003281083]I have to proofread everything for even the tiniest hint of sexual innuendo because I know what Dbone will do...[/QUOTE]
I've given up trying to out-maneuver that guy :)
[QUOTE=KenshinH;1003400513]
I've given up trying to out-maneuver that guy :)[/QUOTE]
Yeah, he's got a lot of free time on his hands. It's sad really.
;)
deads after squats again?
son i am not disappoint
[QUOTE=BenW22;1003447563]Yeah, he's got a lot of free time on his hands. It's sad really.
;)[/QUOTE]
Does he even work? :D
[QUOTE=howimliving;1003448963]deads after squats again?
son i am not disappoint[/QUOTE]
There'll be a lot more of that once I start Texas Method ...
However, the TM plans will be put on hold for a while. I'm going to start Smolov for squats next week. This is the infamous 13-week squat routine where you squat 3x/week and at times 4x/week. I'll go through the 2-week intro and the 4-week base mesocycle and then max. After that, I'll re-evaluate and see if I want to continue the insanity or go to TM.
[url]http://www.seriouspowerlifting.com/3615/articles/smolov-squat-routine[/url]
[QUOTE=KenshinH;1003468033]Does he even work? :D
There'll be a lot more of that once I start Texas Method ...
However, the TM plans will be put on hold for a while. I'm going to start Smolov for squats next week. This is the infamous 13-week squat routine where you squat 3x/week and at times 4x/week. I'll go through the 2-week intro and the 4-week base mesocycle and then max. After that, I'll re-evaluate and see if I want to continue the insanity or go to TM.
[url]http://www.seriouspowerlifting.com/3615/articles/smolov-squat-routine[/url][/QUOTE]
that desperate to beat me :)
Strong Ken, STRONG!
[QUOTE=MakeGoBoom;1003471453]that desperate to beat me :)[/QUOTE]
Lol I'm just trying to make up ground against jshaw. He's got us both beat at the moment.
[QUOTE=Anthony21;1003474173]Strong Ken, STRONG![/QUOTE]
Thanks man. Kill your deads tonight.
heh he's a sneaky one... i'll have to track down his log one of these days and commence operation sh*t talk
435lb dl... thats a hell of a way to start the year off brotha! That song in the video makes me want to go lift... deloads suck :(
who sings that song, I can't find it?!?! Sounds like breaking benjamin.
edit: nvm found it :D
Waiting for 5 plate dead :D
[QUOTE=MakeGoBoom;1003491843]heh he's a sneaky one... i'll have to track down his log one of these days and commence operation sh*t talk[/QUOTE]
Do eettt :)
[QUOTE=da2ricky;1003493553]435lb dl... thats a hell of a way to start the year off brotha! That song in the video makes me want to go lift... deloads suck :(
who sings that song, I can't find it?!?! Sounds like breaking benjamin.
edit: nvm found it :D[/QUOTE]
It's definitely a good lifting song brah.
[video=youtube;OaptZgTDWEg]http://www.youtube.com/watch?v=OaptZgTDWEg[/video]
[QUOTE=12ccopeland;1003519403]Waiting for 5 plate dead :D[/QUOTE]
soon.jpg :D
-----
Re-worked my 2013 goals a bit. Basically increased them :) The original ones were what I thought I could hit fairly realistically, but I wasn't aiming high. So now these are the goals I'm shooting for:
sq: 405 -> 515
be: 315 -> 365
dl: 445 -> 565
ohp: 170x3 -> 205x3
dips: +135x4 -> +180x5
BW <= 196
PL total = 1445!