Arian's Rise to Power

[L The Pirate]

The only meet I'm really sure about wanting to do is Raw Nationals in mid-July. But I would like to do a tune up meet in Spring to see where I'm at and recover from that disappointing meet a couple months ago. I'm still waiting for USAPL Oklahoma to put out their 2013 schedule so I can see when their Spring meet is. But I found out yesterday that the USAPL Florida Spring meet got moved a couple weeks back and is in Ft. Lauderdale. So I might try to do that and get to lift with my old FSU buddies and against the great ErickStevens. If I can't do a Spring meet then I may just try a mock meet in the gym and then try and get as strong as possible before Raw Nationals. I just want to break 1300 already.

If you do the Florida Spring meet, I will come and say hey

[Torrtrefireto]

The only meet I'm really sure about wanting to do is Raw Nationals in mid-July. But I would like to do a tune up meet in Spring to see where I'm at and recover from that disappointing meet a couple months ago. I'm still waiting for USAPL Oklahoma to put out their 2013 schedule so I can see when their Spring meet is. But I found out yesterday that the USAPL Florida Spring meet got moved a couple weeks back and is in Ft. Lauderdale. So I might try to do that and get to lift with my old FSU buddies and against the great ErickStevens. If I can't do a Spring meet then I may just try a mock meet in the gym and then try and get as strong as possible before Raw Nationals. I just want to break 1300 already.

Come do a meet in Gawgia brah I'd sign up and we could go head to head except I'd probably be a 242 so not really. Nice work in here brammajamma

[arian11]

If you do the Florida Spring meet, I will come and say hey

Yea it would be cool to meet you and Eric at the march 24th ft lauderdale meet. Plus I can see some of my old FSU buddies that should be there competing as well.

[arian11]

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.

[InspecktaDeck]

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.

[arian11]

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.

If it were that easy to find a training partner, I would have one by now.

[Jason2459]

Yo.

[psychodiver9]

Come do a meet in Gawgia brah I'd sign up and we could go head to head except I'd probably be a 242 so not really. Nice work in here brammajamma

Aware me. I live right on the line and work in S ga

[GinjaNinja85]

Just coming in to sub. Your pretty strong. What the hell is Operation Shazam?

[arian11]

Just coming in to sub. Your pretty strong. What the hell is Operation Shazam?

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.

[GinjaNinja85]

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.

Ha, sounds like magic. What's the template/methodology? If you already posted it here I'll flick back through and find it.

[arian11]

Ha, sounds like magic. What's the template/methodology? If you already posted it here I'll flick back through and find it.

SATURDAY:
ME Upper
Madcows Light Bench/CGBP/FP
Shoulders
Triceps
Abs/PVC Rolling

SUNDAY:
Madcows Light Squat
Madcows Deadlift
Front Squats
Abs/PVC Rolling

TUESDAY:
Madcows Heavy Bench
Upper Back
Shoulders
Triceps
Abs/PVC Rolling

WEDNESDAY:
Madcows Heavy Squat
RDLs/Lower Back
GHRs
Abs/PVC Rolling

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.

[GinjaNinja85]

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.

I like it. So the first upper is like a bench assistance day, and the second upper is heavy bench. Then you split the heavy deads and heavy squats across the two lowers while getting in support work for the one not being done heavy that day?

[thom2355]

I didn't do GHRs yesterday.

Tempted to neg

[darren.dugan]

Tempted to neg

I've never done a GHR. What now?

[Jason2459]

I've never done a GHR. What now?

[thom2355]

I've never done a GHR. What now?

Tempted to neg....

I like them lots. Very good way of strengthening hamstrings/glutes with minimal back stress. They would be great for Arian cuz of his lower back recovery issues.

You....well....just keep doing whatever you are doing.

[xRequiem]

I like it. So the first upper is like a bench assistance day, and the second upper is heavy bench. Then you split the heavy deads and heavy squats across the two lowers while getting in support work for the one not being done heavy that day?

I don't care for it. He's not emulating the Madcow progress. If he was he would hit the heavy triple then hit a new 5rm later in the week for both squats and bench.

[arian11]

I like it. So the first upper is like a bench assistance day, and the second upper is heavy bench. Then you split the heavy deads and heavy squats across the two lowers while getting in support work for the one not being done heavy that day?

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.

Tempted to neg

Lol knew this was coming. I can never make you happy.

Tempted to neg....

I like them lots. Very good way of strengthening hamstrings/glutes with minimal back stress. They would be great for Arian cuz of his lower back recovery issues.

You....well....just keep doing whatever you are doing.

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 don't care for it. He's not emulating the Madcow progress. If he was he would hit the heavy triple then hit a new 5rm later in the week for both squats and bench.

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 TM

[thom2355]

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 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.

[arian11]

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.

Might have to give this a try next week if my low back is thrashed. On a good day I can hit body weight sets of 10-12. But on a bad day I feel I lose my back tightness after about 3-5 reps, so just alittle bit of band tension to help keep me in place should work.

[darren.dugan]

Tempted to neg....

I like them lots. Very good way of strengthening hamstrings/glutes with minimal back stress. They would be great for Arian cuz of his lower back recovery issues.

You....well....just keep doing whatever you are doing.

The one time I tried them out, it felt like my left hammy was going to snap. Might have something to do with me having a ball bearing travel through it a few years ago. Maybe I'll give them another go on my next squat or deadlift day.

[thom2355]

The one time I tried them out, it felt like my left hammy was going to snap. Might have something to do with me having a ball bearing travel through it a few years ago. Maybe I'll give them another go on my next squat or deadlift day.

If there is a weakness in there somewhere....GHRs will find it. First few I did resulted in cramping and swearing.

[arian11]

If there is a weakness in there somewhere....GHRs will find it. First few I did resulted in cramping and swearing.

First time I tried them, they seemed easier than expected. My hamstrings still feel like jello though after doing a few sets of 10 each week for a month or two now and I haven't really had that feeling with any other exercise.

[izzygrant]

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.

You're a nerd.

If there is a weakness in there somewhere....GHRs will find it. First few I did resulted in cramping and swearing.

Hmm... now I wanna try these.

[kingscross]

Shazam style sounds just as redicuolus as gangnam style . How can you have the wisdom of Solomon when you let Izzy fly away from your nest and into Stig's?

[izzygrant]

^^^ you're the biggest troublemaker here. Ain't nobody got me on lockdown yet.

[HoneyBadger300]

dropping by to cause trouble.

^^^ you're the biggest troublemaker here. Ain't nobody got me on lockdown yet.

[TheStigIsBig]

^^^ you're the biggest troublemaker here. Ain't nobody got me on lockdown yet.

lol.

[L The Pirate]

Z brought up the USAPL meet on 3/24 for me....may do it