It's like sex, only I'm having it!!!

[ByronOrpheus]

Today is a historic event... I made this log exactly one year ago!



Thanks to everyone who's given advice, lols, or both. I'm not super happy with my progress, but I don't think I can complain either, I'm probably leaner than when I started (started @ 190) and quite a bit stronger. Hopefully the next year is better, I'm gonna keep cutting for a decade, but once that's over I should make some big gains again, my squat form isn't terribad anymore when I really try.

[wick]

Today is a historic event... I made this log exactly one year ago!

Happy first birthday!

Well done mate, lets smash it this year

[Bum-Life]

Happy 1st Log Anniversary !

guess that means im clicking over aswell.... i hope mine isent mad if I forgot / forget soon.

[LegosInMyEgos]

birthday negs!

[ByronOrpheus]

Off Day Crap
Elliptical - HIIT, 10 minutes, 5 sprints for about 30 seconds (last few not as long)
Dislocates - 25
Foam Rolling - Only back

Eat less move more.

Happy first birthday!

Well done mate, lets smash it this year

Thanks, and x2!

Happy 1st Log Anniversary !

guess that means im clicking over aswell.... i hope mine isent mad if I forgot / forget soon.

You can't be far behind...

birthday negs!

I.... have actually never been negged, can you believe that? Don't tell anyone though.

[dtaps24]

I.... have actually never been negged, can you believe that? Don't tell anyone though.

This makes me sad because you are too witty to waste it not insulting anybody. Happy birfday log. That's what she said.

[wick]

I.... have actually never been negged, can you believe that? Don't tell anyone though.

Serial? I've been negged a few times. Not in around a year though. I got negged by someone with 50k rep once. It was in a thread about pullups and people were saying doing strict ones were better for back development so I posted a vid of KK doing his 55 kipping pullups, haha. That hurt.

[ArchDukeOfTops]

you've come a long way in a year bro. Special place in my heart for a guy with genetics like yours/mine.

[ByronOrpheus]

RTS Cycle 2, Week 3, Friday

Deads: Tried to work on form, failed at that
135x5
225x3
295x1
325x1
345x1
365x1
375x1
385x1

Squat:
135x5
185x3
225x3

GMs:
45x15
135x8
135x8

Shrugs:
225x10
275x10
325x8

Leg Lifts:
15, 12

Been a little busy (sorry, not many log posts) and was pretty disgusted with this workout so I didn't log it yesterday. I tried to work on my form but damn, from about 345 on it was pretty ugly, and I don't know why. With the improvement in my squat I think it's safe to say that...

"The deadlift is officially my worst lift."

I had no energy yesterday, maybe that was a factor, just sounds like an excuse really. I got some other work in at least, GMs with 135 are actually kinda tough still, I guess I do them after deading and squatting. I did shrugs for the lols, at the time I didn't think they'd do anything, but I was helping one of my friends move earlier today and damn were they sore.

Haven't watched any in a while, sorry! Here's a kitten gif instead.

This makes me sad because you are too witty to waste it not insulting anybody. Happy birfday log. That's what she said.

Ha, I don't think I'm that witty, I guess I have my moments. I think I've said a few nasty things, but only to guys like DW, and only when he deserved it.

Serial? I've been negged a few times. Not in around a year though. I got negged by someone with 50k rep once. It was in a thread about pullups and people were saying doing strict ones were better for back development so I posted a vid of KK doing his 55 kipping pullups, haha. That hurt.

Ouch, that sucks, wonder why that guy was so butthurt by that. I use a little body english when doing chin ups, I'm sure it can't hurt. Effort is effort, and unless it's expressed in a truly retarded way I'm sure I'll see improvement.

you've come a long way in a year bro. Special place in my heart for a guy with genetics like yours/mine.

Thanks, I still feel like I'm just beginning too, I really do see myself lifting and even doing meets into my 40's. Right now I'm kind of taking a step back, but judging by Bum and Wicks recovery after cutting I'll be back into PR territory pretty quick.

You calling my genetics terrible? I guess they're not great (I think the Irish half of my Irish/Italian blood is holding me back) but meh, nothing I can do about that. I'm hoping once I lose some more fat, my delicate structure will reveal some type of zyzz aesthetics... not really planning to get to 8% or whatever though. Once I turn 35 I'm gonna be on dat HRT time for sure.

Tbh, your genetics aren't bad either, you're 150 and benching what? 245x5?

[LegosInMyEgos]

just do smolov for everything.

Smolov for everything, bench, squat, deadlift, and 10 accessories. That will fix the form

[ByronOrpheus]

just do smolov for everything.

Smolov for everything, bench, squat, deadlift, and 10 accessories. That will fix the form

Now that my squat form isn't terribad I could probably do smolov. I'm kind of curious about doing it for OH press too, if I ever get a minor pec injury I think I'll do that. Pulling sumo (gasp!) for a bit crossed my mind, maybe it's just better suited to my leverages... even though I have long arms.

[LegosInMyEgos]

Now that my squat form isn't terribad I could probably do smolov. I'm kind of curious about doing it for OH press too, if I ever get a minor pec injury I think I'll do that. Pulling sumo (gasp!) for a bit crossed my mind, maybe it's just better suited to my leverages... even though I have long arms.

Do SMOLOV

[ByronOrpheus]

Do SMOLOV

Brb, doing smolov on a cut.

[LegosInMyEgos]

Brb, doing smolov on a cut.

Don't tell anyone, but I'm still cutting., I'm inbetween belt sizes right now, and I want to fit the smaller one before I start the base.

[Bum-Life]

Once I turn 35 I'm gonna be on dat HRT time for sure.

srs ? you have low test levels ... or ?

"deadlift being my worst lift" from the start of this log I always thought you would end up with Link kinda numbers, huge bench / squat / and moderate dead... not sure why. but certinly nothing wrong with that.... probably less annoying then having retard ratios like me n Wick do

you always seem disapointed in your progress, year after year if you progress like this your gonna be a strong ass 40 year old man that posts pics of kittens.

Bum-Life is also part of the never negged club, comeinmeneggers !

[ByronOrpheus]

Don't tell anyone, but I'm still cutting., I'm inbetween belt sizes right now, and I want to fit the smaller one before I start the base.

I'm gonna tell errrbody!

srs ? you have low test levels ... or ?

I actually have no idea, they're probably pretty normal, it'd just be nice to hit 35 and magically have the test of an 18 year old. Brb, shopping around for a sleazy doctor, possibly from a youth clinic.

"deadlift being my worst lift" from the start of this log I always thought you would end up with Link kinda numbers, huge bench / squat / and moderate dead... not sure why. but certinly nothing wrong with that.... probably less annoying then having retard ratios like me n Wick do

Really? Sure feels like I should be better at deadlifting than I am with these long as hell arms, maybe you and Wick actually are skewing my perception. I just figured with my leverages I'd be dead>>>squat/bench, instead of bench>squat>dead. More so than weight is my form, my bench form is pretty good I'd say, squat has shaped up a ton as long as I concentrate. My deadlift form seems has gotten worse if anything though.

you always seem disapointed in your progress, year after year if you progress like this your gonna be a strong ass 40 year old man that posts pics of kittens.

Do I? Hmmm, I guess it's not in my nature to post tons of positive stuff, I hope I don't come off as hating lifting or anything. I'm fairly happy with my progress I suppose, I'm really itching to be done with this cut, that's for sure. The past few weeks I've come up with tons of stuff that I want to do once I get some calories back in me, the biggest thing is I want to go back to a madcows like forced progression on my squats, probably with sets of 5 and everything. I'd like to try 20 rep/high rep squats kind of like what Checks was doing for a while too, I figure the 5s on Monday and the high rep stuff on Friday. No clue what to do with dead still.

[ArchDukeOfTops]

You calling my genetics terrible? I guess they're not great (I think the Irish half of my Irish/Italian blood is holding me back) but meh, nothing I can do about that. I'm hoping once I lose some more fat, my delicate structure will reveal some type of zyzz aesthetics... not really planning to get to 8% or whatever though. Once I turn 35 I'm gonna be on dat HRT time for sure.

Tbh, your genetics aren't bad either, you're 150 and benching what? 245x5?

I think you have similar genetic tendancies as me as far as body fat, and response to lifting etc. I'm a bit smaller of a guy than you of course, when I was 190+ I was a pretty chubby.

there are guys that have never touched a weight and eat whatever and they hav abs and veins in the biceps. I have to do everything for an extended period just to get close to this.

I've also struggled for every 5lbs for every lift I've ever done, to the point now where my body is starting to show the wear.

But the work ethic that guys like you and I have to have are what will win out in the end.

I don't use genetics as an excuse, but it is a reality I can't eascape from.

[ByronOrpheus]

RTS Cycle 2, Week 3, Sunday

Close Grip 2 Board Press: Around 4% fatigue
135x5
185x5
225x5 @8
245x5 @10
235x5 @10

Light Bench Press:
185x8
185x8

Bum Ups:
BW x3
+15 x3
+25 x3
+35 x2.5
BW x5

Straight Bar Curls in the Squat Rack:
95x10
95x8
95x8

Skull Crushers: With the straight bar
95x8
95x6
95x5

Laterals:
20x15
20x15

Another boring Sunday, skullcrushers were harder with a straight bar than the EZ bar.

I could explain the whole plot, but midway through Stabler punched a guy and he DIED, I'll just leave it at that.

I think you have similar genetic tendancies as me as far as body fat, and response to lifting etc. I'm a bit smaller of a guy than you of course, when I was 190+ I was a pretty chubby.

Ha, when I was 190+ I was pretty chubby too, oh, wait a minute.

there are guys that have never touched a weight and eat whatever and they hav abs and veins in the biceps. I have to do everything for an extended period just to get close to this.

I've also struggled for every 5lbs for every lift I've ever done, to the point now where my body is starting to show the wear.

But the work ethic that guys like you and I have to have are what will win out in the end.

I don't use genetics as an excuse, but it is a reality I can't eascape from.

Hmm, I've never had a bicep vein in my whole life, I barely have forearms veins. I hear you about work ethic being the thing that pays off, but I don't really push myself the way someone like Checks does. I think what I'm gonna have to rely on is consistency and staying injury free.

Every once in a while I'll wonder about my genetics, whether they're average or below average. I do know that for normal walking around guys my strength is a ****ton above average though, that's always a comforting thought. When I do wonder about genetics I always have to stop myself, it's like wondering about whos dick my ex-gf is sucking, no good can come from dwelling on it.

Now that I'm cutting I'm really starting to realize how much damn fat I put on, I didn't even go that crazy either. That is one place where I got the short end of the stick, sounds like you're in the same boat. I guess I didn't start a year ago looking like an adonis or anything.

[ByronOrpheus]

RTS Cycle 2, Week 4, Monday

Squat: 5% fatigue maybe?
135x5
185x3
225x2
275x2 @8
315x2 @10
295x2 @9.5

Speed Dead:
135x2
225x2
275x2
295x2
295x2
295x2
295x2

GMs:
135x3
145x3
155x3
165x3
175x3

Ab Roller: From the knees
10, 8, 8



Pretty good day, 335 is my best double so I've lost about 20 lbs (while losing about 18 lbs in bw, lulz), not too terrible I guess. The form was way, way better this time that's for sure. It broke down a little on 315, I probably overcompensated on the second rep and shoved my knees super far out... by the way, that's why the camera is in the back, my knees are what's important so I wanted to see them come in. All in all I'm pretty happy with my squat forms improvement, it was one of my big goals in 2011, it still needs work but I'm more than halfway there I feel like.

GMs are hard, 175x3 is about my limit, that makes me feel like a pretty big pussy tbh. I wonder if I'm doing them wrong or if my back is just that weak. Last Saturday I helped a friend move into a new apartment, and he had an ab roller that he wasn't using, so I stole it (with his permission of course)... mother of god, it's rough. It kind of hits my triceps a bunch so I'll probably only do it on Fridays from now on.

Watched Kitchen Nightmares instead, a guilty pleasure of mine. I like the British version more cause it's not as "reality TVed up" but I can deal with the American one too. It's amazing how bad some people can fuk up a restaurant, makes me very weary where I go.

[ChecksandGiggles]

I am going to give you some unsolicited Squat advice here.

First, get your elbows down, yours are back. If they are down, your back is straighter. Try it without a bar, even. Get your back tight and then point your elbows down. Then point them back. See how your torso leans forward? Second, you need to keep arching into the bar for the entirety of the movement. Third, your head drops as soon as you hit your sticking point, which is extremely counterproductive. This makes your forward lean worse and is making your reps much harder than they need to be. What you've got to do is thrust your head back into the bar and as you grind it out keep staring at that point that's higher up. When I Squat, I look either straight ahead or like 10 degrees below parallel on the descent, but as soon as I'm ready to start coming out of the hole I thrust my head back and up and I end up looking at a point 30-45 degrees above parallel, and if I have to grind a rep, that's where I'm going to keep looking. That makes me arch into the bar a lot harder.

Try it out, I hope it helps. The only thing that you maybe shouldn't copy is looking down on the ascent, that works for some people and not others and I seem to be one of the ones for whom it does.

[dtaps24]

I am going to give you some unsolicited Squat advice here.

First, get your elbows down, yours are back. If they are down, your back is straighter. Try it without a bar, even. Get your back tight and then point your elbows down. Then point them back. See how your torso leans forward? Second, you need to keep arching into the bar for the entirety of the movement. Third, your head drops as soon as you hit your sticking point, which is extremely counterproductive. This makes your forward lean worse and is making your reps much harder than they need to be. What you've got to do is thrust your head back into the bar and as you grind it out keep staring at that point that's higher up. When I Squat, I look either straight ahead or like 10 degrees below parallel on the descent, but as soon as I'm ready to start coming out of the hole I thrust my head back and up and I end up looking at a point 30-45 degrees above parallel, and if I have to grind a rep, that's where I'm going to keep looking. That makes me arch into the bar a lot harder.

Try it out, I hope it helps. The only thing that you maybe shouldn't copy is looking down on the ascent, that works for some people and not others and I seem to be one of the ones for whom it does.

That's some good advices. I'm gonna work on that too.

[Ka0s]

It's already been a year?!

I also like your home gym setup. I may have to copy you and just put a power rack in the corner of my room when I move into an apartment this fall, kekeke

[koyongi]

Moar kittens.

[ByronOrpheus]

I am going to give you some unsolicited Squat advice here.

First, get your elbows down, yours are back. If they are down, your back is straighter. Try it without a bar, even. Get your back tight and then point your elbows down. Then point them back. See how your torso leans forward? Second, you need to keep arching into the bar for the entirety of the movement. Third, your head drops as soon as you hit your sticking point, which is extremely counterproductive. This makes your forward lean worse and is making your reps much harder than they need to be. What you've got to do is thrust your head back into the bar and as you grind it out keep staring at that point that's higher up. When I Squat, I look either straight ahead or like 10 degrees below parallel on the descent, but as soon as I'm ready to start coming out of the hole I thrust my head back and up and I end up looking at a point 30-45 degrees above parallel, and if I have to grind a rep, that's where I'm going to keep looking. That makes me arch into the bar a lot harder.

Try it out, I hope it helps. The only thing that you maybe shouldn't copy is looking down on the ascent, that works for some people and not others and I seem to be one of the ones for whom it does.

Advice is never unsolicited or unwelcome in this thread.

Elbows back is rough, I totally see what you mean though, just sitting at my desk I can feel the improvement in my upper back arch. If I try that with any decent weight I have trouble keeping it on my back, I don't have the greatest shelf or the greatest knurling. Any advice on that? I'm guessing I should really pull it into myself with my lats or something, I'll try to work on that.

Arching is a big problem for me, I think my back is actually really weak, I can't seem to hold an arch while deadlifting anymore either. I'm built a lot like Eric (Arlecchino, OracleofIHOP) so just like him I'm probably gonna need to do GMs like crazy if I want a good squat. I have a question about the GMs you do, but I'll pop over to your thread to ask.

The head drop I'm not really seeing so much, I'm still GMing a bit, which makes my back rise in relation to my head maybe giving the appearance of it dropping. I really try to keep it driven into the bar somewhat, or driving in that direction anyways. I have the stupid pulley attachment on the back of my rack that I never use so I stare at that (it's too close I know), I do the same where I try to look up 10-30 degrees.

Man, I need to get some deadlift vids up, you'd have a field day with those, I think everyone would.

That's some good advices. I'm gonna work on that too.

x2, not gonna ignore advice from a Russian.

It's already been a year?!

I also like your home gym setup. I may have to copy you and just put a power rack in the corner of my room when I move into an apartment this fall, kekeke

Yup, 1 year! I have the power rack on the corner and the camera in the last vid was set on my roommates crappy universal gym... which is actual pretty handy for a lot of stuff. The only things I want to add are; deadlift platform, a reverse hyper attachment to the rack, some type of GHR. Space is getting kind of limited though, not seen are a few couches and an elliptical down there.

Moar kittens.

[ChecksandGiggles]

Advice is never unsolicited or unwelcome in this thread.

Elbows back is rough, I totally see what you mean though, just sitting at my desk I can feel the improvement in my upper back arch. If I try that with any decent weight I have trouble keeping it on my back, I don't have the greatest shelf or the greatest knurling. Any advice on that? I'm guessing I should really pull it into myself with my lats or something, I'll try to work on that.

Arching is a big problem for me, I think my back is actually really weak, I can't seem to hold an arch while deadlifting anymore either. I'm built a lot like Eric (Arlecchino, OracleofIHOP) so just like him I'm probably gonna need to do GMs like crazy if I want a good squat. I have a question about the GMs you do, but I'll pop over to your thread to ask.

The head drop I'm not really seeing so much, I'm still GMing a bit, which makes my back rise in relation to my head maybe giving the appearance of it dropping. I really try to keep it driven into the bar somewhat, or driving in that direction anyways. I have the stupid pulley attachment on the back of my rack that I never use so I stare at that (it's too close I know), I do the same where I try to look up 10-30 degrees.

Man, I need to get some deadlift vids up, you'd have a field day with those, I think everyone would.

Elbows down is partially a product of a good setup, at least for me. Spend some time literally digging the bar into your back while you position your hands. I've stopped paying attention to where my hands are on the bar and now just go by feel and what lets me get the tightest. You'll know when the bar is in a good spot because you'll feel it wedge into you and settle in. I don't have much of a shelf either but I try to use bars with good knurling and chalk my back for 315+. While I am digging into the bar this my hips and heels are actually behind me a bit. The last thing I do is bring my hips, heels, and elbows in line under the bar, take a breath, and pull it out. For a while, to get used to having your elbows down, think about trying to split the bar in half over your back. This also makes you arch into it and makes you tighter all over. That was a cue that I familiarized myself with very quickly and is now second nature to me.

I have the same problem with the arch in my Deadlift, so I can't help you there. I feel like in your Squat vids your head really does drop, and if it's not your head, then it's your gaze. Like I said, look up at the sticking point.

[ByronOrpheus]

Elbows down is partially a product of a good setup, at least for me. Spend some time literally digging the bar into your back while you position your hands. I've stopped paying attention to where my hands are on the bar and now just go by feel and what lets me get the tightest. You'll know when the bar is in a good spot because you'll feel it wedge into you and settle in. I don't have much of a shelf either but I try to use bars with good knurling and chalk my back for 315+. While I am digging into the bar this my hips and heels are actually behind me a bit. The last thing I do is bring my hips, heels, and elbows in line under the bar, take a breath, and pull it out. For a while, to get used to having your elbows down, think about trying to split the bar in half over your back. This also makes you arch into it and makes you tighter all over. That was a cue that I familiarized myself with very quickly and is now second nature to me.

I have the same problem with the arch in my Deadlift, so I can't help you there. I feel like in your Squat vids your head really does drop, and if it's not your head, then it's your gaze. Like I said, look up at the sticking point.

More good advice, I'll try setting up like that on Friday, see if I can get my elbows down and not dump it. I'll really have to pay attention to where I'm looking also, since that **** is so close maybe I do end up looking down somewhat. Damn, I have so much stuff waiting on Friday, maybe I'll do 2 workouts tomorrow, some light squats and gms or something as the extra workout.

After all this how can you think that bench is more technical than squatting?

[ByronOrpheus]

Off Day Stuff

Max Effort Yard Work - tried to get a bit of a tan also
Forum Posting - squat form, gm form, kittens
Foam Rolling - back, hips, quads, IT band, abs (lol, tried)
Dislocates - lost count, a lot
Calf Raises - 3 sets, 150 on the stack, 8-12 reps (I forget)
Overhead Squats - 45x5 x3
Power Cleans - 45x3, 95x3, 135x3 (lovely form I'm sure)
Suspended Seated GMs - 45x whatever, just seeing how they work

Moving more again, yard is a mess so there's more to come over the next week. Took a break and then went downstairs, my abs are sore as hell btw. Power cleans looked terrible I bet, I basically deadlift it halfway up my thigh and then jump it up to my shoulders. Tried the GMs, can't wait to try them out with real weight.

[ChecksandGiggles]

More good advice, I'll try setting up like that on Friday, see if I can get my elbows down and not dump it. I'll really have to pay attention to where I'm looking also, since that **** is so close maybe I do end up looking down somewhat. Damn, I have so much stuff waiting on Friday, maybe I'll do 2 workouts tomorrow, some light squats and gms or something as the extra workout.

After all this how can you think that bench is more technical than squatting?

You're not gonna dump it. As I walk it out, I usually wiggle all my fingers and open up my hands (weird habit), and the bar doesn't go anywhere. My thumb is under the bar with that, of course. The only reason you might dump it is if you place it way, way too low.

And yes, I think the Bench is more technical than the Squat. Why? Because I get how to Squat and I'm decent at it, but I don't get how to Bench and I suck at it.

[Bum-Life]

Off Day Stuff

Max Effort Yard Work - tried to get a bit of a tan also
Forum Posting - squat form, gm form, kittens

lol

im gonna be jealous as fuk if you get a deadlift platform, i looked into them they are HUGE $$$.

[ByronOrpheus]

And yes, I think the Bench is more technical than the Squat. Why? Because I get how to Squat and I'm decent at it, but I don't get how to Bench and I suck at it.

You bench like 1.6x BW, you get it, you probably just don't think you get it cause it always feels like there's something missing. Raw benching just isn't that stressful compared to a max squat or dead and maybe that's what's throwing you off, max benches never feel heavy or hard, they just don't go up (at least that's how it works for me).

lol

im gonna be jealous as fuk if you get a deadlift platform, i looked into them they are HUGE $$$.

Here's what I was thinking...

4'x6' Horse mat... 40$
Some kind of Plywood, OSB maybe, 8'x4'... ~15$

And what I was thinking is cutting the horse mat in half, so it becomes two sheets of 4'x3', then cutting a foot off the plywood making it 8'x3', and there ya go, an 8'x3' fully matted platform. I dunno, maybe 1 sheet of OSB isn't enough, or it's not a good idea to stand on the mat you dead off of, they're very high density though, can't be worse than standing on carpet like I'm already doing.