Arian's Rise to Power

[kingscross]

thank you. i originally suggested something closer to this and was mocked.

for all those arguing about ideal protein to bw ratios, there's no real consensus in the literature. but there's some evidence that up to 3g/lb lbm can be helpful. that might be overkill, but for those who are training properly and in a calorie surplus and still feel that their ratio of lbm to bm increase isn't favorable enough, it's an easy factor to manipulate to try to help address this - with no real opportunity cost (getting to eat less donuts doesn't count).

[arian11]

2/23/13 - PEAKING BLOCK - DAY 1
WEIGHT 228 LBS

PAUSED 2 BOARD BENCH
245x1
275x1
290x1

PAUSED 1 BOARD BENCH
290x1
290x1

LONG PAUSE CLOSE GRIP BENCH PRESS
225x3
225x3
225x3

DB SIDE LATERALS
15x12
15x12
15x12

ROPE PUSHDOWNS
10x12
10x12
10x12



First day back heavy lifting started off slow but got easier as the sets went on. Was not happy with my 2 board but 1 board looked better so it's all good. Tried to pause everything as much as possible to get some practice. Tomorrow will be the rest test, I'm going to try some heavy deadlift triples.

[chrisisjim]

in
been subbed to your channel for sometime

[arian11]

in
been subbed to your channel for sometime

Thanks and welcome. Be sure to keep my stupidity in check.

[arian11]

2/24/13 - PEAKING BLOCK - DAY 2
WEIGHT 225.4 LBS

SQUAT
Worked up to 315x1

DEADLIFT
Worked up to 405x1, was damn hard.
455x0 didn't even come off the ground.

Bodybuilding stuff (lat pull down, chest supported rows, back extensions)

Well I guess with all those great PR days I was having, a bad day was bound to show up. Everything felt fine. Back wasn't hurting, squats felt good, deadlift felt good till 315. Then 405 was a grinder but I didn't film it to see how bad it really was. 455 didn't even come off the ground, could only pull the slack out of the bar. I figure I didn't strain much since I wasn't trying to grind the rep or anything so I'd call it a day and save my energy. Will push my squats alittle heavier later this week to see where it is at. I would be pretty pissed right now, but it looks like I won't be competing in March anyways. Nobody on the FSU Powerlifting Team wants to coach, they all want to compete. So the president would have to coach but he hasn't competed in like a year and a half and wants to. So I told him to send in his entry form and compete and me or another friend who graduated would coach. So maybe I'm just better off coaching and continue focusing on fixing everything making me weak right now.

[HoneyBadger300]

Whoa, when did you switch programs? Sorry to hear you won't be competing, but it's probably for the best with how your back has been lately. You can only bend so far.

[arian11]

Whoa, when did you switch programs? Sorry to hear you won't be competing, but it's probably for the best with how your back has been lately. You can only bend so far.

I haven't switched programs. I just started a peaking block in the event I was going to compete. Still going to be the same basic setup, just cutting down on volume and increasing intensity. But now I feel like I'm in limbo trying to figure out what I'm gonna do.

[HoneyBadger300]

I haven't switched programs. I just started a peaking block in the event I was going to compete. Still going to be the same basic setup, just cutting down on volume and increasing intensity. But now I feel like I'm in limbo trying to figure out what I'm gonna do.

... TM works.

[austin.j.taylor]

I'm in limbo trying to figure out what I'm gonna do.

Well in Tulsa you can never go wrong with fat chicks.

[Jason2459]

When is Raw Nats? End of July right? You better get your sh*t in order by then. That will be my second meet and hope to be pushing that 1300 mark by then. We'll see after this April where I'm at.

[arian11]

... TM works.

For peaking? Or you saying I should switch to that to go back to off season strength gaining?

When is Raw Nats? End of July right? You better get your sh*t in order by then. That will be my second meet and hope to be pushing that 1300 mark by then. We'll see after this April where I'm at.

Its early July. I believe 20 weeks out. I believe my best all-time lifts right now are 463/280/515 so 1258. I would like to think my bench and deadlift are a bit higher from this last training cycle. If I'm not near that 1300 mark in 20 weeks, I may quit powerlifting and go back to playing basketball everyday and cut down to 155 lbs.

[HoneyBadger300]

Well in Tulsa you can never go wrong with fat chicks.

Cheeky

For peaking? Or you saying I should switch to that to go back to off season strength gaining?

The 2nd. Why would you peak if you're not competing?

[arian11]

The 2nd. Why would you peak if you're not competing?

I don't know lol. I did a test day after my first 6 week cycle to see where I was at and whether I needed to adjust anything. So maybe I should do another test day since I'm done with my second 6 week cycle to see where I'm at and whether I need to adjust anything. I mean if my bench has gone up another 10 lbs and deadlift another 15 lbs, then I don't need to change anything. I can just keep doing what I'm doing cuz clearly it is working.

[samsont]

... TM works.

everything works

[arian11]

everything works

So you're saying I should do everything at once...

brb SmolovSheikoTMWestsideJuggernaut5/3/1StartingStrengthMadcowsCubed Log incoming

[Jason2459]

I thought that's what you are already doing.

[thom2355]

The 2nd. Why would you peak if you're not competing?

To test how your peaking plan works????

[arian11]

I thought that's what you are already doing.

Lol. Right now it is more like Madcows with a ME bench day exchanged in there. Wait till I Cube my gainz bro, you won't be able to handle it.

But really, I don't feel like starting a whole different program right now, especially since I could have a lot of moving/driving coming up. And if I do end up in the same area as Stig, then maybe I'll run the same program him and whoever else is training at his place will be running so we can train together.

[BombDonald]

So you're saying I should do everything at once...

brb SmolovSheikoTMWestsideJuggernaut5/3/1StartingStrengthMadcowsCubed Log incoming

In!

[arian11]

In!

Will be sure to film epic programming...with short shorts....hiked up...just for you...

[L The Pirate]

sooooo are you coming down for the meet?

[arian11]

sooooo are you coming down for the meet?

Yea, plan right now is to coach the competitors from FSU.

[austin.j.taylor]

Will be sure to film epic programming...with short shorts....hiked up...just for you...

in4vid

[arian11]

2/26/13 - PEAKING BLOCK - DAY 3
WEIGHT 226.8 LBS

BENCH PRESS
280x2
280x3 (5 lbs PR)

FLOOR PRESS
225x4
225x4
225x4

SHOULDER PRESS MACHINE
1 platex8
2 platesx8

ROPE FACE PULLS
6x20
7x20
7x20

TATE PRESS
35x10
35x10
35x10



Lulzy bench workout. I forgot to bring my safety up to the normal position. Didn't realize till I was repping 280. It felt hard so I pu$$ied out and racked it after 2. Looked at the video and it didn't look too bad. Brought my safety up, rested alittle, then got my 3 reps for my 5 lbs PR. Left hand was lagging quite a bit today and right triceps felt much more sore and tight like it was doing all the work. Oh well, got what I wanted and did some accessory and got out of there. We'll see how some heavy squats feel tomorrow.

[arian11]

Not in that video.... nuh-uh.

Elbows barely reach the TOP of the bench...

Sternum...what?????

Angle on the vid was really good to see your ROM.

Lol wut? My iPod Touch was on the ground so perception is a bit off. I'm sure if I put it at shoulder level, my elbows would actually be like at the bottom of the black pad part of the bench. That's why when I do floor presses, I'm actually alittle bit away from touching my chest cuz elbows need to drop a couple inches more to reach.

[martin_mathers]

Those weren't bench presses. Nowhere near your chest. It actually looks further away the more I watch it. They look like that board **** you do, but without the boards.

It's 285 - its only like 50 lbs more than you weigh....let it drop down. To your chest. And press it.

lolwut

[izzygrant]

Those weren't bench presses. Nowhere near your chest. It actually looks further away the more I watch it. They look like that board **** you do, but without the boards.

It's 285 - its only like 50 lbs more than you weigh....let it drop down. To your chest. And press it.

[xRequiem]

strong progress on bench. isn't 275 your comp max?

[HoneyBadger300]

Nice PR, as per usual. What's the plan with that laggy left arm?

[thom2355]

What is going on in here? I am confused.

Anywho....IMO, the 280 x 3 looked better than the 275 x 3 last time. Appeared a bit tighter at the chest. Nicely done. Laggy left arm could have been from a setup issue. If your shoulders weren't retracted evenly, it is very easy to do this.