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Thread: Arian's Rise to Power
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01-09-2013, 08:33 AM #1021
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01-09-2013, 08:45 AM #1022
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01-09-2013, 08:46 AM #1023
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01-09-2013, 06:30 PM #1024
1/9/13 - OPERATION SHAZAM 2.0 WEEK 1 DAY 4
WEIGHT: 223.5 LBS
SQUAT (Went wide and toes pointed out)
180x5
225x5
270x5
315x5
345x3
265x6
RDLS
135x5
225x5
225x5 (lower back soreness was too much at this point)
Lacrosse ball and PVC pipe lower back. pullover machine for a set
225x5 (didn't help at all, past the point of no return)
PULLOVER MACHINE
70x8 (set from above)
70x8
70x8
FOAM ROLLER/PVC ROLLING
Felt great going into the workout but it died out quickly. Lower back soreness was through the roof today. I'm thinking its not the weight or me GMing my squats. It is not having mobility at the bottom and my butt wink pulling on my lower back muscles. Will have to move some of my mobility work from the end of the workout to the beginning of the workout so I can hit depth better for squats.
EDIT:
Vid is 315x5 and 345x3. I felt like my knees were coming in so I videoed from the front and low and behold.Last edited by arian11; 01-09-2013 at 06:44 PM.
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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01-09-2013, 06:46 PM #1025
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
I had the butt wink/general looseness in the hole for squat(still do but fixing it). Get a partner and do some pause squats, tell him not to give you the up command till you get your back tight. It sucks but it works.
My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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01-09-2013, 07:23 PM #1026
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01-09-2013, 07:26 PM #1027
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01-10-2013, 02:35 AM #1028
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01-10-2013, 05:37 AM #1029
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01-10-2013, 06:07 AM #1030
You think I'm pretty?! Thanks! lol. Just a name dtaps and I came up for this program we have concocted. Shazam is also an old DC comic and show and stands for,
S The wisdom of Solomon;
H The strength of Hercules;
A The stamina of Atlas;
Z The power of Zeus;
A The courage of Achilles;
M The speed of Mercury.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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01-10-2013, 06:45 AM #1031
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01-10-2013, 06:51 AM #1032
That is the basic template but some of the accessory will change each week based on how I feel. Like I didn't do GHRs yesterday. The main priority of last cycle and this cycle is to get my bench and deadlift up. Bench went up 10 lbs and deadlift 15 lbs off the 6 week cycle I just finished.
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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01-10-2013, 07:02 AM #1033
- Join Date: Feb 2012
- Location: Brighton, East Sussex, United Kingdom (Great Britain)
- Age: 39
- Posts: 4,673
- Rep Power: 11139
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01-10-2013, 07:09 AM #1034
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01-10-2013, 07:26 AM #1035
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01-10-2013, 07:30 AM #1036
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
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01-10-2013, 07:33 AM #1037
- Join Date: Feb 2008
- Location: Granger, Indiana, United States
- Posts: 12,883
- Rep Power: 35164
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01-10-2013, 07:44 AM #1038
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01-10-2013, 08:15 AM #1039
First bench day is like Westside ME Upper day. My rotation right now is planned as floor press, reverse band, 2 board, bench w/ chains. Second day is focused on heavy deadlifts following the Madcows progression. I do the light squats beforehand as technique work and a good warm up. Third day is the 2nd bench workout of Madcows where you work up to a heavy triple. This gives me practice with the bench to keep technique down. And finally fourth day is the 3rd squat workout of Madcows where you work up to a heavy triple. This is once again lets me work on technique and build some squat strength even though the focus is on the other 2 lifts. All the other support work is thrown in where I thought it would fit without fatiguing me on the main work.
Lol knew this was coming. I can never make you happy.
No back stress when my lower back is in check which makes GHRs fun and I can attack it well. But on days like yesterday, I can't even do a proper body weight GHR. It turns more into a GHR/Back extension hybrid, that's why I just passed on it.
I'm only emulating the progress on the heavy day where you are working up to a new triple. I don't work up to a new 5RM because I tossed out that day. I replaced it with the ME Upper day for bench. And I replaced it with light squats for squats because I'm not trying to tire myself out for deadlifts. And I don't care for you leaving Madcows for TM1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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01-10-2013, 08:27 AM #1040
- Join Date: Feb 2008
- Location: Granger, Indiana, United States
- Posts: 12,883
- Rep Power: 35164
I have the same issue. I asked Bill for help on them and he gave me a great idea. Some of the guys at Wild Iron cannot do them properly when they first start, or are fatigued. What they do is put a band around the foot plate and then put your belt through it. Then put your belt on (where it kinda high)....BOOM....reverse band GHR.
Takes the stress off the back and allows proper movement.Strongman Training Log: http://forum.bodybuilding.com/showthread.php?t=138026593
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01-10-2013, 08:42 AM #1041
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01-10-2013, 10:52 AM #1042
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30188
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01-10-2013, 10:58 AM #1043
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01-10-2013, 11:09 AM #1044
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01-10-2013, 01:18 PM #1045
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01-10-2013, 02:03 PM #1046
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01-10-2013, 02:10 PM #1047
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01-11-2013, 01:14 PM #1048
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01-11-2013, 01:26 PM #1049
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01-11-2013, 01:49 PM #1050
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