The Dump, A Leeman Training Log Production

[dtaps24]

Hey BS (or any one of you other PL'ing fiends who may be watching)!

Finally got a vid of my latest DL max and I was hoping for some feedback from "da pros"....

inb4legstooskinny/10

inb4DLtoweightratiosux

Lock your arms before you start the pull, you can pop a bicep if you allow flexion which it looks like you are. Also, what BS said, the shins perpendicular is a good cue for me personally. Nice work recently George.

[babyslayer]

Lock your arms before you start the pull, you can pop a bicep if you allow flexion which it looks like you are. Also, what BS said, the shins perpendicular is a good cue for me personally. Nice work recently George.

^^^ @ bent arms, forgot that

thanks man

[nvrstopworking]

what you want to do, is you want to get your shins as upright as possible (they will still come forward very slightly), and you want to grab the bar, and sit back, until you would fall backwards if you werent holding onto the weight

what this will do is it will let you use your body weight to help break the weight off the floor (try it with 135, sit back until u start to fall backwards, and the bar will leave the floor without you having to even use your muscles)

doing that will also put you in a much better pulling position as far as back goes, will help keep your back from rounding, etc

hard to explain exactly what i mean

Lock your arms before you start the pull, you can pop a bicep if you allow flexion which it looks like you are. Also, what BS said, the shins perpendicular is a good cue for me personally. Nice work recently George.

Thanks a bunch for the feedback guys. I appreciate it.

After hearing you explain the "sitting back" thing I'm almost SURE that I've got a lot more in me. That pull was pretty damn horrible lol... even for me. Felt like I used way too much back. But got it up.... and that's what I was aiming for.

I'll make an effort to put this advice to good use next week!

Oh yeah and Slayer... Dips with BW + 90 for 20 fuggin' reps? Jesus H. Christ. lol.

[LegosInMyEgos]

Did you keep all your gains?

[1Venom1]

Did you keep all your gains?

he is getting stronger

[babyslayer]

Thanks a bunch for the feedback guys. I appreciate it.

After hearing you explain the "sitting back" thing I'm almost SURE that I've got a lot more in me. That pull was pretty damn horrible lol... even for me. Felt like I used way too much back. But got it up.... and that's what I was aiming for.

I'll make an effort to put this advice to good use next week!

Oh yeah and Slayer... Dips with BW + 90 for 20 fuggin' reps? Jesus H. Christ. lol.

lol

thanks man

Did you keep all your gains?

vv

he is getting stronger

^^^

im stronger now than i was on cycle, leaner too

but on cycle i was over trained, under eating, etc

i have been off for like 2 weeks and a day, and my strength/size/bodyfat has all improved in my opinion

it is certainly possible that i may have lost deadlift strength, but i wouldnt know because im doing something so drastically different for my deadlift. i may also be on a steady decline in size/strength, i really couldnt say just yet.

I guess if i get 365x6 next time on narrow grip pause bench, il have the answer to this question.

[dopamine72]

Yeah, give it a few more weeks. But so far I am impressed, good work fo sho.

[Ryandrummer]

Haha BS, you're insane. Your lifts are incredible. Thanks for the late night rambling video too haha, it helped me a lot in recent workouts.
You're really an inspiration, good luck on your goals!
/strongwk

[Tyler_Durdin]

what you want to do, is you want to get your shins as upright as possible (they will still come forward very slightly), and you want to grab the bar, and sit back, until you would fall backwards if you werent holding onto the weight

what this will do is it will let you use your body weight to help break the weight off the floor (try it with 135, sit back until u start to fall backwards, and the bar will leave the floor without you having to even use your muscles)

doing that will also put you in a much better pulling position as far as back goes, will help keep your back from rounding, etc

hard to explain exactly what i mean

i'm gonna try this out tomorrow

[jamiestauber]

lol, good job man, squats are the best for that ****, i swear you can put a extra 100lbs on your squat over a years time, just by trying harder than last time

like your progress on those is literally dictated by trying your hardest to get another rep/10lbs more than last time, because you can like always squeeze out another rep.

How often would you recommend doing this for deadlifts? Multiple times per week for someone weak like me (pb is 285 lol). I know that when chris hickson started he got to 500 in a few months @ 14.

edit: i just realized i sound like one of those guys who pm you from your rambling video.

[babyslayer]

Yeah, give it a few more weeks. But so far I am impressed, good work fo sho.

awesome, thanks, i was worried coming off would be much harder than this lol

Haha BS, you're insane. Your lifts are incredible. Thanks for the late night rambling video too haha, it helped me a lot in recent workouts.
You're really an inspiration, good luck on your goals!
/strongwk

thanks man! glad you liked the video

i'm gonna try this out tomorrow

let me know how it goes, hopefully you wont have fallen backwards and had the bar break your legs lol

How often would you recommend doing this for deadlifts? Multiple times per week for someone weak like me (pb is 285 lol). I know that when chris hickson started he got to 500 in a few months @ 14.

edit: i just realized i sound like one of those guys who pm you from your rambling video.

deadlifts arent exactly the same, but with a 285 deadlift, try pulling every 4th day doing 1 set, start with 185 for max reps, add 10lbs a workout trying to maintain/gain reps. with the goal being to rep 285 by the time you get back up to that weight.

after you deadlift, do deadlift stance leg press, back extensions, leg curls, dumbell rows, and shrugs

id say like 3 sets of dumbell rows/shrugs, and for leg press/back extensions/leg curls, just do sets of 10-20 reps, adding weight every set, until you cant get 10 reps

if your anything like me/hickson, that will give you a lot of progress, for at least a while

[jamiestauber]

deadlifts arent exactly the same, but with a 285 deadlift, try pulling every 4th day doing 1 set, start with 185 for max reps, add 10lbs a workout trying to maintain/gain reps. with the goal being to rep 285 by the time you get back up to that weight.

after you deadlift, do deadlift stance leg press, back extensions, leg curls, dumbell rows, and shrugs

id say like 3 sets of dumbell rows/shrugs, and for leg press/back extensions/leg curls, just do sets of 10-20 reps, adding weight every set, until you cant get 10 reps

if your anything like me/hickson, that will give you a lot of progress, for at least a while

thanks for the reply. what did you mean by that last part though?

[babyslayer]

thanks for the reply. what did you mean by that last part though?

meaning me and hickson could make good progress like that when we started

but i cant speak for everyone

[nvrstopworking]

What are your thoughts on building up your Flat bench BS? I've been stuck at about 280-295 for ages now... been wondering if I shouldn't just start doing it daily but I'm a bit concerned about my joints... my shoulders irritate me sometimes (although it could just be my bench form).

[babyslayer]

What are your thoughts on building up your Flat bench BS? I've been stuck at about 280-295 for ages now... been wondering if I shouldn't just start doing it daily but I'm a bit concerned about my joints... my shoulders irritate me sometimes (although it could just be my bench form).

putting the subject of joint pain aside for a minute, i would say high volume/just beating on the muscles while gaining weight. help your body learn the form better, and what better way to strengthen your benching muscles than benching. dips are probably the best assistance exercise for bench too, seem to hit front delts and triceps better than just about anything.

try doing 10 sets of bench with a weight you can do for 10-15 reps fresh, then 10 sets of dips with the same protocol. then add 10lbs to everything every workout, sticking to 10 sets.

once the weight gets so heavy that u can only do 3 reps on bench, and 5 reps on dips, no need to continue doing more sets.

like on bench if you do

225x10
225x10
225x8
225x7
225x7
225x5
225x5
225x3 (you can stop here)

same for dips, but instead of 3, stop at 5


as the weight gets heavier, you wont be able to do as many sets, when you can only do 5 sets of flat bench/dips, before you are down to a legit 5 rep max with the given weight, its time to add in other exercises to keep the volume up

like lets say you peak like i spoke about, and are up to

bench
245x7
245x6
245x5
245x5
245x3

dips
you + ? x?
?X?XXX??
etc

dumbell shoulder press
5x? with weight u can do for 15 reps (adding 10lbs a workout)

skull crusher
5x? with weight u can do for 15 reps (adding 10lbs a workout)




and then keep peaking

once the weight is so heavy on bench that you can only do 5 reps, only do 1 set for bench, and then 1 set for dips, and continue to do 5 sets dumbell shoulder press/skulls, adding 10lbs a workout.

that way youl be able to go heavier on the assistance work, but after the assistance work is done, do some more benching, but like back down sets

so like


bench
275x5

dups
you + ? x 1x?

dumbell shoulder press
5x?

skulls
5x?

bench
weight u can do for 5-8 when tired
20-50lbs less x rep out
20-50lbs less x rep out




once you fail to get 5 reps on your first set of bench, the workout after that, try for a new max




EDIT: as far as joint pain, shoulder dislocates, and scapula wall slides, along with a lot of rear delts/traps/rows to your sternum should all help

also getting a better bench arch, and touching the bar below your nipple line when you bench, and perhaps a closer grip to keep your elbows closer to your sides

perhaps some very light high rep rotator cuff work before you bench to warm your shoulders up a bit could help?

[nvrstopworking]

Holy crap dude! I wasn't expecting such an involved answer.... lol... I kind of feel bad now. Thanks a bunch! I've actually started doing weighted dips on my bench days and they ARE a great assistance exercise. I also do Smith shoulder press (mainly so i can focus on moving heavy weight) and CGBP.

I'll definitely take some time to think about this (and the deadlifting advice).

Get your damn PT certification already! You have way too much knowledge NOT to get paid for sharing it!

[jamiestauber]

http://forum.bodybuilding.com/showth...4905491&page=3

you said in this thread that you dont squat anymore. how come? also congrats on losing all that weight.

[babyslayer]

http://forum.bodybuilding.com/showth...4905491&page=3

you said in this thread that you dont squat anymore. how come? also congrats on losing all that weight.

2 inner thigh problems that have left me ****ed up, tired of it

Holy crap dude! I wasn't expecting such an involved answer.... lol... I kind of feel bad now. Thanks a bunch! I've actually started doing weighted dips on my bench days and they ARE a great assistance exercise. I also do Smith shoulder press (mainly so i can focus on moving heavy weight) and CGBP.

I'll definitely take some time to think about this (and the deadlifting advice).

Get your damn PT certification already! You have way too much knowledge NOT to get paid for sharing it!

glad i could help, honestly isnt a problem, i like talking about this stuff

and thanks

the only time i dislike it is when i feel like its a waste of time.

[nvrstopworking]

EDIT: as far as joint pain, shoulder dislocates, and scapula wall slides, along with a lot of rear delts/traps/rows to your sternum should all help

also getting a better bench arch, and touching the bar below your nipple line when you bench, and perhaps a closer grip to keep your elbows closer to your sides

perhaps some very light high rep rotator cuff work before you bench to warm your shoulders up a bit could help?

Thanks a bunch for this too. I was definitely going to try bringing my elbows in a bit more.... I think that you may be right about the warm-ups though. Man I hate friggin' gettin' old lol... this stuff never used to be a problem before.

[babyslayer]

Thanks a bunch for this too. I was definitely going to try bringing my elbows in a bit more.... I think that you may be right about the warm-ups though. Man I hate friggin' gettin' old lol... this stuff never used to be a problem before.

sucks man, if the joints ever get really bad, can always get on some gh or something


been getting exertion headaches from lack of watter/blood sugar latley, so went light today because they were acting up bad

yates row
warm up
365x20 easy, had 30

pounding headache..

t-bar ish pullup
mex9

wide grip pullup
mex9

fat boy pullup/row
mex?

pulldown variation
1x?

behind the neck pulldown
1x?

reverse grip cable low row
1x?

rear delt pulldown with t-bar handle
1x?

deadlift
warm up
605x1 fast

[Ka0s]

"went light today

365x20 row"

wot

[BWeston89]

cheating aside, those are some pretty insane rows. think you could get a vid next time you do them? 495x10 on something even half resembling rows would be absolutely insane

[Foxr32]

"went light today

365x20 row"

wot

605 dl


wot

[Tyler_Durdin]

bs it's funny you're talking about bench i was just going to ask you about the blast your bench program

i've never tried anything like that before and i would appreciate your thoughts on it

[jamiestauber]

Hey can you post a link to some good deadlifting straps? I've been looking online but I don't know what's good or not so I figured I'd ask someone who knows his ****.

[dopamine72]

Was gonna PM you, but I figured I'd ask you here to possibly save other people from asking.

What is your opinion on scheduled programing? It seems you don't really do any of that and just do your own thing, but still stick to some basic principles to keep the progress going.

This is what I do right now and I feel it works better than any scheduled program like 5x5, TM, 5-3-1 etc. etc.

My main question is. If the person is experienced, knows their body, eats enough, rests enough, etc etc. Do you think they can keep progressing properly without a scheduled program?

[babyslayer]

went to the tampa pro today (the expo/meet the pros)

jason huh and brandon curry

super nice guys

[babyslayer]

"went light today

365x20 row"

wot

lol

cheating aside, those are some pretty insane rows. think you could get a vid next time you do them? 495x10 on something even half resembling rows would be absolutely insane

yeah i could, next time il probably just do 405x20 tho, will try and remember to get a video

605 dl


wot

indeed, was easy tho, and after back work

bs it's funny you're talking about bench i was just going to ask you about the blast your bench program

i've never tried anything like that before and i would appreciate your thoughts on it

i think its a great program for anyone who can stand the volume/frequency, worked well for me until i got strong enough that my body couldnt train that often without getting hurt at some point

Was gonna PM you, but I figured I'd ask you here to possibly save other people from asking.

What is your opinion on scheduled programing? It seems you don't really do any of that and just do your own thing, but still stick to some basic principles to keep the progress going.

This is what I do right now and I feel it works better than any scheduled program like 5x5, TM, 5-3-1 etc. etc.

My main question is. If the person is experienced, knows their body, eats enough, rests enough, etc etc. Do you think they can keep progressing properly without a scheduled program?

yeah i think a person can make great progress without pre planning, but like you said, it takes a certain level of experience. i like to have a general idea of what i want to do, and stick to that. generally i recover from training a muscle within 3 days rest from that bodypart, so thats typically what i do, etc

[Tyler_Durdin]

went to the tampa pro today (the expo/meet the pros)

jason huh and brandon curry

super nice guys

is this real life?

[baco_bacon]

went to the tampa pro today (the expo/meet the pros)

jason huh and brandon curry

super nice guys

Dude! You're holding your own with 'em! Looking huge and lean dood