TKD's Return to Form!

[TKD]

A Power Rack Full Of Horrors!!!



Moving on......


Back Squat
Bar x8
50KG x5
70KG x5
90KG x5
100KG x3
110KG (242lbs)x8
100KG x5 - Ohh I love to squat in the morning!!! lol Hard, but got what I wanted!

Pronated Deadlift
60KG x5
80KG x4
100KG x2
120KG x2
130KG x2
147.5KG (324lbs)x5
132.5KG x5 - I was tempted to go for 7 or 8 reps on the top set here, but decided to save the energy for the rest of the WO...glad I did!

Front Squat (rock bottom)
50KG x2
65KG x2
75KG x1
85KG (187lbs)x3
85KG x4 - These felt pretty good, but my weakest link in this exercise is that my thoaratic (sp?) part of the spine will curve causing me to lean too much. I must find a way of solving this problem!!

Dimel Deadlift
87.5KG (192lbs)x20
87.5KG x20

Horizontal Leg Press
100KG x12
160KG x12
190KG (418lbs)x15
190KG x15
190KG x15
190KG x20

Hypers
+12.5KG (27lbs)x8
+12.5KG x12 PR!!





A good solid session this morning!! Things got tough at times, but so it should right?

[iron619]

Great workout Darren.

Man, you did squat-deadlift-squat-deadlift for your first 4 exercises--you are crazy!

Didn't know you kept track of high-rep hyper PRs .

[TKD]

Originally Posted by iron619

Great workout Darren.

Man, you did squat-deadlift-squat-deadlift for your first 4 exercises--you are crazy!

Didn't know you kept track of high-rep hyper PRs .

Thanks Chris!!

Well to be fair they were light weight compared to yours mate!!

Do I detect a little high rep hyper sarcasm there bro?? hehe

I like to now where I'm at on assistance stuff too

[purts]

Gotta agree on the whole squat-deadlift-squat-deadlift routine. Must be quite the horror! Now I totally understand this workout title, which seemed weird at first.

Are you supplementing with anything? Sorry if it's been said/asked before.

[TKD]

Originally Posted by purts

Gotta agree on the whole squat-deadlift-squat-deadlift routine. Must be quite the horror! Now I totally understand this workout title, which seemed weird at first.

Are you supplementing with anything? Sorry if it's been said/asked before.

LOL @ Wo title comment

I only use a multi, whey post WO thats about it really.

[Hard Drive]

Originally Posted by TKD

LOL @ Wo title comment

I only use a multi, whey post WO thats about it really.

Flintstones vitamins>>>>>>>>>>>>>>>>>>>>all else.



great workout, I love how you're slowly hitting up an olympic routine(subtly but surely). Did you switch gyms? I could have sworn you used to post your workouts in pounds...

My coach told me the best way to help leaning forward on front squats was to get the bar higher. Seemed like he wanted me to choke on the bar, but it worked(for me, at least). If you have any coaches or mentors in the gym who are helping you on this routine, you might ask them, they probably have a bit more hands on experience than bodybuilders. Unfortunately there isn't nearly as much literature on those lifts as there is on general bodybuilding or powerlifting moves, people seem too busy doing it to stop and write about it. Some make nifty vids, but is sucks there's no 20 page articles to read to load yourself up with knowledge like there is on building up just about any muscle or any powerlifting move... rawrz.

Dimel deadlift?

Once again, excellent workout, compound after compound after compound, major volume and kudos for making it.

[TKD]

Miscellaneous Warfare!!


Power Clean
Bar x5
40KG x5
50KG x3
60KG x2
70KG x1
82.5KG (181lbs)x1
82.5KG x0
82.5KG x0
70KG x1
70KG x1 - A disappointing result with the PCs today. Lost focus on the last two @82.5kg. Another reduction in weight is needed here, with more attention to form.

OH Press
Bar x5
35KG x5
42.5KG x4
42.5KG x4
50KG x3
50KG x3
52.5KG (115lbs)x3
52.5KG x3
52.5KG x3
52.5KG x3
52.5KG x3

BB Row (Zero momentum!)
60KG x5
70KG x5
80KG x5
90KG x4
100KG (220lbs)x5
100KG x5
100KG x5
100KG x5
100KG x6
90KG x7
90KG x7
90KG x7
90KG x7
90KG x7

OH Press
35KG x5
42.5KG x5
50KG (110lbs)x4
50KG x4
50KG x4
50KG x4


Another enjoyable session, except for the power cleans - they were kinda off today!

Rows were tough due to all the soreness from yesterday's lower workout.

Thats all really!

[Hard Drive]

Originally Posted by iron619

Didn't know you kept track of high-rep hyper PRs .

Kik does the same thing. It's not cuz I'm a fan of him but he's obviously someone we can all learn a lot from, so hell why not?

[Hard Drive]

Originally Posted by TKD

Another enjoyable session, except for the power cleans - they were kinda off today!

Rows were tough due to all the soreness from yesterday's lower workout.

Thats all really!

Nifty workout again. Sorry for the crazy posting spree!

So anyways, as far as the powercleans, a good way to get focus back on those is when you see you're losing it: drop back to 60kg and do some clean pulls from the knee for 2-3 sets: that's usually the part where people lose focus is the second pull. Either that or if it's the first pull, do the same thing^_^

Damn dude I missed out so much on your training this last semester... been going over the last few pages. friggin outstanding.

[Ironlife]

Good workout man other than the power cleans, it happens though but i recon as you said drop the weight back and go from there, keep at it.

[purts]

Originally Posted by Ironlife

Good workout man other than the power cleans, it happens though but i recon as you said drop the weight back and go from there, keep at it.

My thoughts exactly.

[TKD]

Originally Posted by Hard Drive

Flintstones vitamins>>>>>>>>>>>>>>>>>>>>all else.



great workout, I love how you're slowly hitting up an olympic routine(subtly but surely). Did you switch gyms? I could have sworn you used to post your workouts in pounds...

My coach told me the best way to help leaning forward on front squats was to get the bar higher. Seemed like he wanted me to choke on the bar, but it worked(for me, at least). If you have any coaches or mentors in the gym who are helping you on this routine, you might ask them, they probably have a bit more hands on experience than bodybuilders. Unfortunately there isn't nearly as much literature on those lifts as there is on general bodybuilding or powerlifting moves, people seem too busy doing it to stop and write about it. Some make nifty vids, but is sucks there's no 20 page articles to read to load yourself up with knowledge like there is on building up just about any muscle or any powerlifting move... rawrz.

Dimel deadlift?

Once again, excellent workout, compound after compound after compound, major volume and kudos for making it.

Sup HD?!

Nah still in the sam gym. I always post the top weight in both pounds and kgs so we're all on the same page!

Unfortunately I have no coach of any description, everything I have learnt is from books and here at bb.com.

I've always thought that I carried the bar high in the front squat, then again, maybe not. I'll see if I can reduce the gap there.

Dimels deadlifts are more like a RDL, but it's a speed movement so thats why the reps are so high. named after the late Matt Dimel who trained with Louie Simmons (westside).

Thanks HD

Originally Posted by Ironlife

Good workout man other than the power cleans, it happens though but i recon as you said drop the weight back and go from there, keep at it.

Cheers Iron mate!! Thats right. I'm much more interested in form on the technical lifts instead of just muscling the weight up.

[TKD]

Originally Posted by Hard Drive

Nifty workout again. Sorry for the crazy posting spree!

So anyways, as far as the powercleans, a good way to get focus back on those is when you see you're losing it: drop back to 60kg and do some clean pulls from the knee for 2-3 sets: that's usually the part where people lose focus is the second pull. Either that or if it's the first pull, do the same thing^_^

Damn dude I missed out so much on your training this last semester... been going over the last few pages. friggin outstanding.

Forgot this post..

thanks again lol

Yep. It's def the 2nd pull in the lift. Although I've been hitting the clean pulls quite heavy lately with little or no carry over - strange.

Originally Posted by purts

My thoughts exactly.

How goes it Purts?

[purts]

Originally Posted by TKD

How goes it Purts?

Excellent actually, thanks for asking. Fat loss is going well so far, being down 14 Lbs. in 6 weeks with an obvious bodyfat drop. This afternoon will be basic: 45 mins. L.I.S.S. and abs.

[Hard Drive]

Oh, kewl thing on the Dimel deadlifts, I learn something new all the time^_^

I've got a lot of coaching and experience with olympic lifting, the main goal of any lift is the finish: lock out or in the case of power cleans, stand upright with the bar securely racked on the shoulders, same thing with front squats. Higher elbows for the front squats(if you have the wrist flexibility) can really help even if you can't stop yourself from leaning a bit(also developing stronger quads and getting good lifting shoes, I LOVE my do-win rogues). As far as the power cleans, the second explosion is by far the key and then focusing more on racking it once it's up there. If you're doing it primarily to supplement your deadlift then focus more on your first pull, but the second pull and catching it is still where the focus should emphasized, even if the main effort originates from the mid shins up in mimic of a deadlift.

Then again I'm running my yapper and making a fool of myself in front of a bunch of other experienced lifters... I'm just running my mouth so much cuz I miss lifting so much! God! Great workouts, you're motivating me so much for august when I hit the barbells again, hooah!

[TKD]

Originally Posted by purts

Excellent actually, thanks for asking. Fat loss is going well so far, being down 14 Lbs. in 6 weeks with an obvious bodyfat drop. This afternoon will be basic: 45 mins. L.I.S.S. and abs.

Well done that man!!!! Not bad at all mate!!

You don't have a log do you? Maybe start one?

[TKD]

Originally Posted by Hard Drive

Oh, kewl thing on the Dimel deadlifts, I learn something new all the time^_^

I've got a lot of coaching and experience with olympic lifting, the main goal of any lift is the finish: lock out or in the case of power cleans, stand upright with the bar securely racked on the shoulders, same thing with front squats. Higher elbows for the front squats(if you have the wrist flexibility) can really help even if you can't stop yourself from leaning a bit(also developing stronger quads and getting good lifting shoes, I LOVE my do-win rogues). As far as the power cleans, the second explosion is by far the key and then focusing more on racking it once it's up there. If you're doing it primarily to supplement your deadlift then focus more on your first pull, but the second pull and catching it is still where the focus should emphasized, even if the main effort originates from the mid shins up in mimic of a deadlift.

Then again I'm running my yapper and making a fool of myself in front of a bunch of other experienced lifters... I'm just running my mouth so much cuz I miss lifting so much! God! Great workouts, you're motivating me so much for august when I hit the barbells again, hooah!

Well when you get back to lifting I reccommend to give the Dimels a spin!!

I truely one of my problems is bar bar speed from the 2nd pull and not getting under the bar quick enough.

We'll see how things shape up next session with less weight.

[purts]

Originally Posted by TKD

Well done that man!!!! Not bad at all mate!!

You don't have a log do you? Maybe start one?

It's the first time I'm doing a cut. I've been bulking for 2 years so it was about time. Doing the best I can out there with what I've learnt. It's all about will and motivation.

Actually it is sponsored (by Fusion Bodybuilding) so I could have done a log but updating everyday would have been too much for me right now. I really want to focus on dieting, training and cardio and spend less time on the forum. I'll be posting a review at the end, I'll make sure to provide you a link in due time.

Now enough about me, it's YOUR journal. Keep hitting hard!

[Alpha Zulu]

Originally Posted by TKD

Rows were tough because I did about one million sets

Fixed.

Very strong on the rows. And a ton of volume

[scott_donald]

nice high pulling prs... are you just doing as much you can or are you following the 10-15% theory...

[TKD]

Originally Posted by purts

It's the first time I'm doing a cut. I've been bulking for 2 years so it was about time. Doing the best I can out there with what I've learnt. It's all about will and motivation.

Actually it is sponsored (by Fusion Bodybuilding) so I could have done a log but updating everyday would have been too much for me right now. I really want to focus on dieting, training and cardio and spend less time on the forum. I'll be posting a review at the end, I'll make sure to provide you a link in due time.

Now enough about me, it's YOUR journal. Keep hitting hard!

Negged for posting link to another bb site!! lol

Yeah! Post that link up later mate

Originally Posted by Alpha Zulu

Fixed.

Very strong on the rows. And a ton of volume

Hahaah thanks AZ!! I had a little extra energy to burn !

Originally Posted by scott_donald

nice high pulling prs... are you just doing as much you can or are you following the 10-15% theory...

Thanks Scott! I'm just going for as much as I can get. Whats the 10 15% theory then?

[Lifting N Tx]

Originally Posted by TKD

I only use a multi, whey post WO thats about it really.

I thought I was about the only one who didn't do 1114 different fancy supplements. Multi, a few fish oil caps, vit c, and usually a little extra calcium. Protein powder as needed to hit my protein targets (I can only eat so many chicken breasts and cans of tuna). Oh, almost forgot the most critical one: liquid b complex aka beer.

Originally Posted by TKD

82.5KG x0
82.5KG x0
70KG x1
70KG x1 - A disappointing result with the PCs today. Lost focus on the last two @82.5kg. Another reduction in weight is needed here, with more attention to form.

This is where a video would really help. Especially from a side view.

Originally Posted by TKD

BB Row (Zero momentum!)
60KG x5
70KG x5
80KG x5
90KG x4
100KG (220lbs)x5
100KG x5
100KG x5
100KG x5
100KG x6
90KG x7
90KG x7
90KG x7
90KG x7
90KG x7

Fine workout all 'round but especially these. Very nice weights and holy crap at the volume.

Originally Posted by Hard Drive

As far as the power cleans, the second explosion is by far the key and then focusing more on racking it once it's up there.

What she said.

As I understand it, at least in Oly lifting some advocate pulling as fast as they can off the ground, others pulling slow off the ground, faster later. Most people with poor technique pull fast off the ground, round their back, get the bar way out front, and finish by trying to upright row a weight that is way too heavy for them to upright row.

It's much better to pull slow off the ground if it keeps you from having a poor position and crappy 2nd pull. It's that explosion in the 2nd pull, from roughly knee height, that gets the bar up. This might be even more critical in power cleans than in squat cleans, since the bar has to be pulled higher.

I'd say especially make sure that your arms are not bent...they are to be treated like "ropes" ... just something to transmit the force of the hip extension in the 2nd pull, which should be explosive, to the bar. This may not be the best "cue" for most, but I tend to think of moving my hips in toward the bar and wind up with a good thigh brush....sometimes almost bouncing the bar off my thighs.

Not that I'm an expert, but last time I maxed I wound up PCing 205 with a very mediocre DL of mid 300s, maybe a bit more now if I maxed, but still... Standing with the bar at mid-thigh I can "explode" and rack 135 without even trying or thinking about good form. I think that you're stronger than me on DL and probably squat (though maybe hard to compare if you're not doing oly style). Still, if you can't trivially hang clean 135 or more, almost without trying, we can probably improve your power clean a lot with a bit of clean up of your form.

Long post and starting to ramble...hope you're having a good weekend, Darren.

[Blk98Bird]

man do you love your volume

strong rows Darren, I actually like doing them on lower day now to avoid that soreness you were talking about. It started out that way because of the Coan routine but I think I'll keep that up when I'm done with it.

[Ironlife]

Wow i didnt see the 220 for 5 on the rows! now thats some strong back and biceps there bro!

[MISSINGLINK]

Keep doing the good work you are doing TKD. Great job.

[littlechick]

hey buddy, looks like things are going really well for you..congrats on the modship...and I hope all is well

[TKD]

Originally Posted by Lifting N Tx

I thought I was about the only one who didn't do 1114 different fancy supplements. Multi, a few fish oil caps, vit c, and usually a little extra calcium. Protein powder as needed to hit my protein targets (I can only eat so many chicken breasts and cans of tuna). Oh, almost forgot the most critical one: liquid b complex aka beer.

lol I forgot to say about Xtend!!!

Originally Posted by Lifting N Tx

This is where a video would really help. Especially from a side view.

For sure mate! I have taken a vid for a long, long time. I'll try and sort one out soon.

Originally Posted by Lifting N Tx

Fine workout all 'round but especially these. Very nice weights and holy crap at the volume.

Thanks Steve! I went a bit silly on the rows

Originally Posted by Lifting N Tx

As I understand it, at least in Oly lifting some advocate pulling as fast as they can off the ground, others pulling slow off the ground, faster later. Most people with poor technique pull fast off the ground, round their back, get the bar way out front, and finish by trying to upright row a weight that is way too heavy for them to upright row.

It's much better to pull slow off the ground if it keeps you from having a poor position and crappy 2nd pull. It's that explosion in the 2nd pull, from roughly knee height, that gets the bar up. This might be even more critical in power cleans than in squat cleans, since the bar has to be pulled higher.

I'd say especially make sure that your arms are not bent...they are to be treated like "ropes" ... just something to transmit the force of the hip extension in the 2nd pull, which should be explosive, to the bar. This may not be the best "cue" for most, but I tend to think of moving my hips in toward the bar and wind up with a good thigh brush....sometimes almost bouncing the bar off my thighs.

Not that I'm an expert, but last time I maxed I wound up PCing 205 with a very mediocre DL of mid 300s, maybe a bit more now if I maxed, but still... Standing with the bar at mid-thigh I can "explode" and rack 135 without even trying or thinking about good form. I think that you're stronger than me on DL and probably squat (though maybe hard to compare if you're not doing oly style). Still, if you can't trivially hang clean 135 or more, almost without trying, we can probably improve your power clean a lot with a bit of clean up of your form.

Long post and starting to ramble...hope you're having a good weekend, Darren.

Haha that was what I used to do a lot, letting the bar float out in front. These days I always squeeze the bar off the floor and increase the speed just past knee height.

PCing 205 is pretty good mate. Thinking about it, I think I may have gotten back into the bad habit of bending the arms. I'll be mindful of that next time.

Another awesome post bro!! Thanks for that!!

Originally Posted by Blk98Bird

man do you love your volume

strong rows Darren, I actually like doing them on lower day now to avoid that soreness you were talking about. It started out that way because of the Coan routine but I think I'll keep that up when I'm done with it.

LOL Thanks Nick! If I had the time, I'd also do them on lower days. The soreness can sometimes really get in the way of the next workout.

Originally Posted by Ironlife

Wow i didnt see the 220 for 5 on the rows! now thats some strong back and biceps there bro!

Thanks Iron. It's actually 15kg off my best!

Originally Posted by MISSINGLINK

Keep doing the good work you are doing TKD. Great job.

Thanks Link! I intend to

Originally Posted by littlechick

hey buddy, looks like things are going really well for you..congrats on the modship...and I hope all is well

Hey LC!!! Where the hell have you been??

You coming back??

[purts]

Let me send you an ICE Arctic Lemon Freeze sample so you can compare it to Xtend Refreshing Lemonade.

I will win and I can guarantee this.

[TKD]

Originally Posted by purts

Let me send you an ICE Arctic Lemon Freeze sample so you can compare it to Xtend Refreshing Lemonade.

I will win and I can guarantee this.

Thats very generous of you bro, but you realise I live in Sweden don't you?

[purts]

Originally Posted by TKD

Thats very generous of you bro, but you realise I live in Sweden don't you?

I think International shipping is like 2 bucks for an envelope under 30 g.