Cycle 7 - Week 3 - Deadlift
The Walking Dead... Lift
Video
Supplementation
PWO - No thanks Jeff!
Warm Up: 10 Mins Bike, Ham Stretches, Dorsal Raises, Ankle Shizzle
Core Lift
Conventional Deadlift
60kg x 8
100kg x 5
140kg (308lb) x 1
150kg (330lb) x 5
170kg (375lb) x 3
190kg (419lb) x 1
195kg (430lb) x 1 - PR BABY
Assistance Lift 1
Snatch Grip Deadlift
100kg (220lb) x 5
110kg (242lb) x 5
120kg (265lb) x 5
130kg (287lb) x 5
140kg (308lb) x 5
Assistance Lift 2
Box Squat
60kg x 8
80kg (176lb) x 5 x 4
Thoughts
Me Gusta getting PR's on a Cut
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01-28-2013, 02:01 AM #3001
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10527
"Ain't nothing to it but to do it"
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01-28-2013, 02:59 AM #3002
Really, really nice deadlifting now Danny! Great form on that 195kg and it looked pretty easy ..... no bum lifting at all now and you're really making that bar travel directly up your knees (and mirin' the Pole Dancing lighting scheme at 1:18)
Great job on the snatch grip deads --- my trainer likes me to do those to improve my lifting posture and strength pulling from the floor, only I think he had me doing them with 80kg . 140kg is a really big lift for those! Killing it!
On another note, it's interesting as well that all of that heavy lifting condenses down to just over 5 minutes of bar time in probably an hour long workout .... just goes to show how much the intensity of what we do matters in growing muscle. Who wants to waste hours running marathons?Last edited by fittofattofit; 01-28-2013 at 03:07 AM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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01-28-2013, 03:03 AM #3003
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10527
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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01-28-2013, 04:03 AM #3004
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01-28-2013, 04:35 AM #3005
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01-28-2013, 06:35 AM #3006
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10527
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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01-28-2013, 06:37 AM #3007
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01-28-2013, 06:51 AM #3008
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01-28-2013, 07:05 AM #3009
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10527
Damn right big man, that's my trouble I often go into it way to relaxed!
Thanks mate. It depends how early I get up mate. Today for example, knew I wouldn't be able to train tonight so forced myself out of bed! Did some Squats fasted. I have some Xtend but generally I just drink it because I like the taste, I don't believe all that mumbo jumbo about needing BCAA when training fasted!"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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01-28-2013, 07:14 AM #3010
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10527
Fixing My Squat - Week 2
Day 1
Video
Supplementation
PWO - Negative
Warm Up: 10 Mins Bike, All Kinds of rolling around and shiz, Body Weight Squats with Resistance Bands round knees
Core Lift
Box Squat
60kg x 5
80kg (176lb) x 5
82.5kg (182lb) x 5
85kg (187lb) x 5 x 3
Assistance Lift 1
Back Squat
60kg x 5
80kg (176lb) x 5 x 4
80kg x 7
Thoughts
These are long and boring vids but just putting them up for my own benefit really, I want to see how I progress and once I upload to YouTube I just delete them from my lappy.
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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01-28-2013, 07:23 AM #3011
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01-28-2013, 07:26 AM #3012
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10527
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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01-28-2013, 07:31 AM #3013
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01-28-2013, 07:55 AM #3014
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10527
I lost all faith in MP a lonnnnng time ago! Have you ever tried Bulk Powders? I have been using them for a long time and had no problems, always deliver on time and no mess ups (why I fell out with MP). Seb Lassen who posts on here using them too I know so shouldn't be a problem shipping to Germany.
As for whey in the coffee... no thanks Jeff!
I like it black...
Like my men.
Wait wut?"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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01-28-2013, 08:19 AM #3015
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01-28-2013, 08:23 AM #3016
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10527
Heh well the secret to Saturdays lift... the other half came home and moaned at me because I didn't spin the towels that had been left in the washer overnight, I just took them out and hung them up, so... just as I'm trying for a new PR I'm getting whined at over f'ucking wet towers... RAGGGGGGGGGGGGEEE!!!
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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01-28-2013, 08:41 AM #3017
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01-28-2013, 08:41 AM #3018
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01-28-2013, 08:45 AM #3019
Never heard of Bulk Powders. Checked out their site. Minimum order amount for free delivery to Germany is higher, but if the prices are lower than MP I can see it being a feasible option. No problem with MP yet, what did they mess up for you?
Great laughs were had. I guess you love the *** in more than one way.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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01-28-2013, 09:02 AM #3020
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01-28-2013, 02:02 PM #3021
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
good to see you working those ...yawn...squats. the more intresting your point of view on BCAA and IF. I do take it because mr Berkhan recommends it and I buy what ever contains those acids. At first I didn't care , almost reluctant to take it , just pouring it in and went for the action. But now these last weeks I really notice a difference.
Isn't the BCAA to maintain the muscle retention?my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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01-28-2013, 04:54 PM #3022
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01-28-2013, 08:08 PM #3023
Nice work on the squatting Danny. How hard are you finding the box squats? I found that I've been getting much more DOMS since I 'deconstructed' my squat and worked on going deep to the box. The only downside is that I've got used to going slower and deep so that I find it hard to bump the weight and move a bit quicker when I try to do a normal BB back squat
I'm the same --- I like the taste of Xtend. The theory is that the BCAAs avoid digestion and so are ready to be absorbed quickly, but protein synthesis continues throughout the day, albeit it may be more rapid uptake of aminos initially, protein synthesis itself tends to get saturated pretty quickly. Amino acid uptake does not equal protein synthesis. It's probably more important to have a couple of good slow digesting protein meals plus a slow digesting supply of carbs to maintain maximum intracellular protein synthesis for as long as possible
Just my 2c
I'm cynical about supps"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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01-29-2013, 04:24 AM #3024
lol damn right.
squats looked like they were to a box in a squatting motion. not a huge box squat fan unless you lift power as a form but whatever you need to do to fix your problem boyo. weight looked like weight.... i guess. god luck w/ the fix up man, i know it's tedious but sometimes it's needed. bout to do close to the same w/ my deadsThe dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton
log- http://forum.bodybuilding.com/showthread.php?t=147658573
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01-29-2013, 04:59 AM #3025
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01-29-2013, 06:05 AM #3026
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01-29-2013, 06:42 AM #3027
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10527
Listen carefully and you will hear her yell "did you spin those towels again" in her delightful strong Hull accent
Yeah buddy! But for how long is the question!
MP took forever to deliver, a week later than scheduled (no reason, weather was fine, no road issuse) and when it arrived the bag had split.
As long as y'all smiling, then i'm smiling too
- women eh?
I agree with Andrew so read his comment :P
I am doing a mixture of both to try and counter this potential problem you speak of. It entered my head that if I was to do nothing but box squats, I would lose the "stretch reflex" and when coming to squat normally would be like WTF?
So the plan is:
Box squats first, really fatigue the glutes and hams. A really knowledgeable squatter I've met on YT has told me to try and slow my descent speed on the box squats as the speed I come to contact with the box could cause problems as I increase the weight. So I will be doing, slow descent - box pause - explode up as fast as I can whilst concentrating on knees out.
The onto narrower stance squats - I have some Romaleos coming this week I think but until then just been using the plates under heels. Will drop ATG as much as I can - PAUSE - Explode up. Then on last few reps or maybe last set leave out the pause.
Been doing the ankle stuff posted on here, it is helping a lot. Even when I am at work and waiting for stuff to start working I do the ankle stretches. Getting easier every day.
I was trying to do the wider stance "powerlifting" parallel for the box squat, put it more in my glutes and hams then out else. It's definitely working, got DOMS in bits I never knew existed. I'm not finding it tedious, I think the second you start making it feel tedious for yourself is when you start to try and rush ahead.
Cheers fella. Might try that 200 next time, see how I am doing. May need a couple slices of pizza and leave a full wash load in the washer to get it up
Cheers Cam!"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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01-29-2013, 08:00 AM #3028
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
Gotta just inform that I'm an early bird so the training takes place at end of fasting window. That's why I take it (BCAA)- to be sure. Bro science or placebo , I feel safer
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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01-29-2013, 08:06 AM #3029
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10527
This is really all that matters buddy. I've been looking into it all lately in respect to the power of the mind - if one little thing is off or not right it has a massive effect to your performance. If you feel your BCAA is giving you some form of protection in your workout and that empowers you then this can only be a good thing.
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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01-29-2013, 08:08 AM #3030
Dan all the BCAA talk as intra-workout drink. I have been using it for the last 3 years now and made good gains, reason I can train harder and longer is because I replenish quickly with BCAA's also I prefer drinking it with plain water.
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