Andrew_s trolled a man in Reno just to watch him lulz

[Andrew_S]

Pretty solid squats! You get very low and to them well, outstanding intensity!

Keep going!

Thanks! Hitting depth is up on the list of priorities.

[Lvisaa2]

So you liked that blue thing? I may give it a go the next time - it always seemed a little awkward so I never gave it a chance. If it doesn't work out I demand 10 lulz supersetted with 20 giffing your face offs.

Super jelly of them squats. I wish I had that explosiveness!

[Andrew_S]

So you liked that blue thing? I may give it a go the next time - it always seemed a little awkward so I never gave it a chance. If it doesn't work out I demand 10 lulz supersetted with 20 giffing your face offs.

Super jelly of them squats. I wish I had that explosiveness!

Well...blue thing is much better than not doing them at all. Did the job and it doesn't seem to be taking me out of my normal groove...what I remember of it when I squatted consistantly. I was thinking it would be similar to front squats since the bar sits so high, but it's not like that at all. Even better...can use manta ray and front squats in the program without it being redundant.

I think my squats look like that because of where my sticking point it. If I make it past, it kinda rockets out...have to use dem glutes.

[AWD_TURBO]

Great squats Andrew!

I lol'd at the pics

[Andrew_S]

Great squats Andrew!

I lol'd at the pics

Thank you...I tried to really cheese up the pic to get across my satisfaction. 350 below parallel here I come!




W3D5
11-4-11

weight x reps x sets

Bench (flat back)
135 x 10 x 5
135 x 7,6,6,6,6

Incline Bench
135 x 5,5,4+1

Decline DB Bench
55 x 12,10,6

DB Flyes
35 x 12,9,8

DB Preacher Curls
35 x 8,6,6

Rev Curls
35 x 8 (DB)
65 x 12 x 2 (BB)

Lying Tricep Extension
35 x 12 x 3

Band Tricep Pushdown
mini (stretched out) x 12,14

Rev Wrist Curls
*weak, see if I can strengthen the old extensors up*

Yowza, thought I'd get in a little 10x10 Baron Pump McChesticles III in, but triceps were smoking. 1 minute rest on everything as usual...hmm, what else. 2 days being lacto-ovo for the lulz, and it's pretty sweet. I thought I'd have to throw down on tons of whey, but I'm only doing 1.5-2 scoops a day. Milk, eggs, beans, and whatever else makes up the rest. I take in less protein that what is recommended usually, but the bulk has been going fine...better than expected this first month to be honest. I think it should go well since I've always trained for strength (not that I'm strong), so I may be getting some noob gains at the intermediate level by checking the ego, dropping the weight, and going for more time under tension/pump on the hyper days.

[AWD_TURBO]

Solid workout!

I can't remember the last time I took a protein shake, I just love to eat and I dont wanna drink my calories haha.

[canuck17]

Shii.
Deep squats and mammoth explosion.
Everything in this log is legit. Expect me around more.
Catching up lol.

[Andrew_S]

Shii.
Deep squats and mammoth explosion.
Everything in this log is legit. Expect me around more.
Catching up lol.

Thanks. That manta ray slips on the shoulders a bit when pushing the hips through to finish. Can't wait to squat again.

[Andrew_S]

W4D1
11-6-11

BB Rows
225 x 6,7,7

Bench Press
215 x 3 x 3

Pull ups
+25 x 4 x 2

Seated OH Press
115 x 7,7,5

Chins
BW x 8 x 3

Dips
+25 x 10 x 2

Lying Rear Delt Raise (supported on the incline bench, slight pause at top)
10lb plates x 20 x 2

Really didn't feel like I got ample recovery from the wo on Saturday, but it is what it is. Squats tomorrow, so that is something to look forward to.

[PBateman2]

^^Sick numbers on those rows. Pull-ups (+25) and chins FTW.

Keep training hard, man!

[psychodiver9]

Kill those legs bro. Make em pay!

[Andrew_S]

^^Sick numbers on those rows. Pull-ups (+25) and chins FTW.

Keep training hard, man!

Kill those legs bro. Make em pay!

You both said it! Only way to make up for a blah workout is to kill it next time!

[phozosado]

Catching up on the log. Finally subbed. (Don't know how I missed that.)

IN for more destruction. Freakin' hi-rep pullups are AWESOME.

[JHarden]

Putting up solid numbers. Going back for chins after the high rep pull-ups and the rows is really impressive.

[SideSteal]

Nice squats Andrew! DEEEEEP!

[AWD_TURBO]

Great Rows, Pull ups, and Dips man!

Strong workout was strong!

[Andrew_S]

Thanks for all the support in here, guys. It means a lot.


W4D2
11-7-11

Manta Ray Squats
245 x 5
225 x 8
205 x 7 (miscount, meant to do 8)

RDL <<<<<<LOL, been calling them SLDL all this time
300 x 8
270 x 8
225 x 12

Leg Extensions
110 x 30,25

Lying Leg Curl
75 x 15,12

Standing Calf Raise (superset between ext and curls, no straps for grip work...faukin' triple threat time saver)
225 x 15 x 3



Ho-hum day yesterday so I had no choice but to kick ass today. I need to get used to the manta ray on squats so I'd better work up a little bit from last time and get into the groove. LULZ, nahh, I'll put 20 more pounds on for a 5'er. SLDL felt really solid. Making some slight changes here and there this week, tailoring PHAT for my needs. I need this.

As for the boring stuff, starting next week I'm going to start hitting up lower power first thing so my back is fully rested going into squats so I can smash weight and get strong. I'd rather do rows being a little sore than the other way. Upper back needs to be tight with the manta ray, just like front squats, need to be fresh.

[AWD_TURBO]

Killed that session Andrew! Squats look damn good! Glad your back to doing back squats

[Andrew_S]

Thanks, pretty happy about it myself.

Was just going to add a note in here for anybody that sees the video. Do you think those are actually RDL rather than SLDL? I always thought RDL had more knee flexion and mimiced the top half of a deadlift, but from stuff I keep reading and seeing I think I may be doing RDL. Here is a vid that got posted in the big "do you even lift" thread in NMisc.

http://startingstrength.com/index.ph...atform_the_rdl

I think I'll post a vid to that thread and see.

[canuck17]

BOOOOOOOOOOOOOOM!

Last 2 sessions were dope man.
Your squats get deeper and deeper uurtime. Soon bum going through floor.. lol

[Andrew_S]

BOOOOOOOOOOOOOOM!

Last 2 sessions were dope man.
Your squats get deeper and deeper uurtime. Soon bum going through floor.. lol

I'm going to dig a hole in my basement in the middle of the rack so my ass can get down below sea level. Deeeeeeeeeeeeeep.

[JHarden]

Nice man. Must feel good to be doing squats again. I don't think I could ever go without them.

For the deadlifts, I don't really know. I've never really been able to distinguish the two myself so I'm interested in hearing the answer as well.

[Andrew_S]

Nice man. Must feel good to be doing squats again. I don't think I could ever go without them.

For the deadlifts, I don't really know. I've never really been able to distinguish the two myself so I'm interested in hearing the answer as well.

Looks like I've been doing RDL rather than SLDL. Reading is one thing, but seeing that Rip video pretty much sealed the deal as it looks exactly like how I do them, IMO.

[phozosado]

I"m fuzzy on this as well. I think I'm a RDL guy like you. To my understanding the SLDL involves intentionally rounding the lower back a bit.

[AWD_TURBO]

I like to do RDL's on a box and stretching all the way to the floor to full stretch that hammie!

[Andrew_S]

I like to do RDL's on a box and stretching all the way to the floor to full stretch that hammie!

Most I've done is standing on a plate...on a box and your hammies must hate you! Very solid...gives me the idea of doing that with lighter weight on the hyper day...thanks!

[Andrew_S]

Didn't workout until a little later and ended up doing some random things. Still had a good old time.

Bench
225 x 2 x 3

Yates Rows (strict)
155 x 10 x 5

Bench (paused)
205 x 3 x 3

Chins
BW x 10,8,8,8,8 <<<< didn't write the last set down, think it was 8

Face Pulls

Push ups

Took just under an hour. Had some oats w/whey afterwards to prevent my muscles from falling off and it seems to have worked.

Yep, they're still attached.

[phozosado]

Dig the 4-plate bench man. Killed it again.

[Andrew_S]

Dig the 4-plate bench man. Killed it again.

Thanks. Gives me a better idea where I am compared to before cutting and where I need to go.

[AWD_TURBO]

If you bench like a 15 yr old, I bench like a 16 year old