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  1. #7951
    Junior Juggernaut Juggernaut0's Avatar
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    Originally Posted by -Lucifer View Post
    Isn't your dad's name Danny Ocean? I heard he robs millions from Casinos.
    His dad's name is actually Robert.
    My log: http://forum.bodybuilding.com/showthread.php?t=136366931

    LIME's youtube channel. Very informative for novice/intermediate lifters. Please check it out --> http://www.youtube.com/user/Andrew405squat?feature=mhee
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  2. #7952
    vegan LegosInMyEgos's Avatar
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    Originally Posted by Juggernaut0 View Post
    His dad's name is actually Robert.
    No its not, lol.

    MM thinks it is, but unless my dad lied to me about his name, its not Robert.
    PR's
    Bench Press 385
    Squat 500
    Deadlift 590

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  3. #7953
    Banned -Lucifer's Avatar
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    You guise aren't aware of Danny Ocean? Mind=blown.
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  4. #7954
    Registered User breathinglife's Avatar
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    Originally Posted by LegosInMyEgos View Post

    Future Implications

    I think I will Front squat twice a week going forward, and limit back squats to low volume and very high intensity. I think I will do this until my front squat gets to within 60-70 lbs of my back squat (if that ever happens), because for the time being, that seems like the best idea going forward.
    Copycat.
    637/390tng/615 - belt/wraps, best gym lifts.
    600/370/600 - best competition lifts.
    575/330/560 - best competition lifts at 181 raw.
    "I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." - 1 Cor 9:27
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  5. #7955
    Registered User gfoutris's Avatar
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    Originally Posted by -Lucifer View Post
    You guise aren't aware of Danny Ocean? Mind=blown.
    sorry brah, I'm not 100 years old
    PR's
    500-Squat (w/ wraps)
    280-Bench
    585-Deadlift

    ~ελληνικο crew~

    log: http://forum.bodybuilding.com/showthread.php?t=130243793
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  6. #7956
    Has a serious side dtaps24's Avatar
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    Just tilt an extra 3 inches next time and you'll hit depth for sure. TRALALALAH LALALA
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  7. #7957
    vegan LegosInMyEgos's Avatar
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    Originally Posted by breathinglife View Post
    Copycat.
    I won't do 5RM's for the squat, thats pretty much like cardio.

    4 reps or less brah. probably. maybe.

    Originally Posted by gfoutris View Post
    sorry brah, I'm not 100 years old
    Leave him alone, he lives in India, nothing to do but watch 100 year old movies all day.

    Originally Posted by dtaps24 View Post
    Just tilt an extra 3 inches next time and you'll hit depth for sure. TRALALALAH LALALA
    I don't understand the relephantness of tilting.

    My hamstrings were almost antiparallel to my calves though, if thats what you're saying.
    PR's
    Bench Press 385
    Squat 500
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  8. #7958
    Banned -Lucifer's Avatar
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    Hey, OP, did you like the eye-candy? You fapped, didn't you?
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  9. #7959
    Registered User gfoutris's Avatar
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    wait...were those chains limiting your depth on that 500? I didn't realize what you meant by setting the pins lower...
    PR's
    500-Squat (w/ wraps)
    280-Bench
    585-Deadlift

    ~ελληνικο crew~

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  10. #7960
    Nattysaurus KevinAlvarez123's Avatar
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    you are stronger than you used to be
    Training log : http://forum.bodybuilding.com/showthread.php?t=129738543
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  11. #7961
    vegan LegosInMyEgos's Avatar
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    Originally Posted by -Lucifer View Post
    Hey, OP, did you like the eye-candy? You fapped, didn't you?
    You're weird.

    Originally Posted by gfoutris View Post
    wait...were those chains limiting your depth on that 500? I didn't realize what you meant by setting the pins lower...
    I hit the chains on the way down... thats why I uploaded the video of the 445 warm up set to show you how my form looked up to that set. My groove was phucked up cause of the pins. I think I had 510-515 in me if I had a solid group of spotters and could walk out the bar as much as I wanted.

    The squat bar makes SOOO much difference. Its almost not even fair to compare myself to people to people who don't squat with these bars.

    Originally Posted by KevinAlvarez123 View Post
    you are stronger than you used to be
    My bench isn't atm .

    I need to start smashing my triceps hard again.
    PR's
    Bench Press 385
    Squat 500
    Deadlift 590

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  12. #7962
    Has a serious side dtaps24's Avatar
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    Why do you keep referring to chains and pins interchangeably? I can't follow Jew. Looking forward to a chainless/pinless/highless 500 from you soon though.
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  13. #7963
    vegan LegosInMyEgos's Avatar
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    Originally Posted by dtaps24 View Post
    Why do you keep referring to chains and pins interchangeably? I can't follow Jew. Looking forward to a chainless/pinless/highless 500 from you soon though.
    I'm sorry.

    I meant the chains, I hitted them before I donned going lower.

    The unracks are AMAZING with the monolift, would never complain about the "pins" if thats what you thought by pins.
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  14. #7964
    'Defiant to Injuries' Ironlife's Avatar
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    Check out some of the nature shots i took with my new camera mate.
    Last edited by Ironlife; 11-07-2012 at 01:49 AM.
    ~~~~~~~~~~
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  15. #7965
    Banned BongoBanger's Avatar
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    Lime, im sure you answered this but there is always 4-5 pages of just chit chat in here.
    but are you running intense part for front squats?
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  16. #7966
    vegan LegosInMyEgos's Avatar
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    Originally Posted by Ironlife View Post



    Check out some of the nature shots i took with my new camera mate.
    I made this for you



    Originally Posted by BongoBanger View Post
    Lime, im sure you answered this but there is always 4-5 pages of just chit chat in here.
    but are you running intense part for front squats?
    I was thinking about it, but I came to the conclusion that it likely would be a waste of my time. Even though those percentages are high relative to my front squat max, they don't seem stressful enough to force adaptation of my back squat. The volume of the program is what allowed the training effect to take place in my opinion, and its simply not there imo.

    What I have been toying with the idea of, and I haven't decided yet because the intense cycle PHUCKING SUCKS, is running the intense cycle with 490-500 plugged in for my back squat max, and then doing the intense for back squats
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  17. #7967
    Banned BongoBanger's Avatar
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    Originally Posted by LegosInMyEgos View Post

    I was thinking about it, but I came to the conclusion that it likely would be a waste of my time. Even though those percentages are high relative to my front squat max, they don't seem stressful enough to force adaptation of my back squat. The volume of the program is what allowed the training effect to take place in my opinion, and its simply not there imo.

    What I have been toying with the idea of, and I haven't decided yet because the intense cycle PHUCKING SUCKS, is running the intense cycle with 490-500 plugged in for my back squat max, and then doing the intense for back squats
    makes sense. i have no clue how the intense would work for backsquat now, wouldnt even make a guess. I'm considering running the entire thing for fronts, my upper back is by far my weakest part, in both oly and pl,(Poor lockouts and Poor 2nd Pull) and ive always felt front squats right where im weakest the most.
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  18. #7968
    Walrus Crew ChecksandGiggles's Avatar
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    Good job on your milestone smash. Your torso is MUCH more upright now compared to what it used to be before you ran the program. It might have something to do with your shoes as well. Could you PM me your sets, reps, and percentages you used for your Smolov FS? And did you plug in your actual max or go slightly lower/higher?
    Log: http://forum.bodybuilding.com/showthread.php?t=143777961

    Best gym lifts: 525/365/585 435 FS 260 OHP
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    Get huge or die Squatting
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  19. #7969
    vegan LegosInMyEgos's Avatar
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    Originally Posted by BongoBanger View Post
    makes sense. i have no clue how the intense would work for backsquat now, wouldnt even make a guess. I'm considering running the entire thing for fronts, my upper back is by far my weakest part, in both oly and pl,(Poor lockouts and Poor 2nd Pull) and ive always felt front squats right where im weakest the most.
    In all honesty I don't see any benefit to you running smolov for front right now.

    You said you're only at about a 450 squat right now, which is about 50 lbs less than you were at during your peak.

    Doing smolov for front squats can't help you budge through a weakness on your back right now, because your back squat is nowhere near where it used to be. Once you get back to where you were, then I think you should consider doing the front squat program. Until then, I don't think it will work for you.

    Originally Posted by ChecksandGiggles View Post
    Good job on your milestone smash. Your torso is MUCH more upright now compared to what it used to be before you ran the program. It might have something to do with your shoes as well. Could you PM me your sets, reps, and percentages you used for your Smolov FS? And did you plug in your actual max or go slightly lower/higher?
    Thanks bro.


    LIME frontlov routine


    Intro Phase

    1. Run the first week of the intro smolov cycle with the percentages given to you by the program. This will help you get a feel for where you are at, and help you get used to the sternum pain (from holding the bar on your sternum), and adapt to front squatting often.

    2. Use Week 2 in order to assess where your Front Squat max is really at. Your current front squat max may not be an accurate reflection of where your true max is at if you don't front squat too often. Also use this second week to help determine how good you are at repping out higher percentages of your squat max. Unless you feel like you can't do it, I would add somewhere between 10-15 lbs to the numbers for the top set during the second week.


    Base Cycle

    1. The first 3 days keep the same amount of total sets, however the number of reps is changed. 1st day is 7 reps, 2nd day is 5 reps, and 3rd day is only 3 reps.
    2. The forth day of each week is modified to add intensity and the lower the volume enough to get in a decent double on the back squat.
    3. The last 2 days of the last week is NOT used in the program in order to allow you to get a relatively peaked front squat max AND back squat max.
    4. I would recommend maxing the front squat 3 days after the last day of the program so that your back squat can be peaked. You should still hit a moderate front squat PR even if you are not peaked. Remember, the programs purpose is to increase the BACK SQUAT, the front squat is just a means to do so. Also work up to a moderate double on the back squat the day you max the front squat, so you can be in a better groove for maxing the back squat. Nothing too heavy, 82-84% for a double is the most you would want to do.
    5. Max the back squat 3 days after the Front Squat. That gives you the optimal amount of time to peak in my opinion. You can max either 2 days after or 4 days after, but my personal experience has told me that 6 days is the proper amount of time.

    All in all, it should look like this

    Week 1
    D1 : 72-76% x 4 x 7
    D2 : 79-83% x 5 x 5
    D3 : 83-87% x 7 x 3
    D4 : 88-93% x 5 x 2 + work up to a moderate double on the back squat

    Week 2
    D1 : +20 lbs
    D2 : +20 lbs
    D3 : +20 lbs
    D4 : +20 lbs and a slightly heavier squat back double

    Week 3
    D1 : + 10 lbs
    D2 : + 10 lbs
    D3 : Not used
    D4 : Not used

    * I didn't give exact percentages for you to use because I feel that they need to be variable based on how good you are at repping out front squats, and how far you can go before form breakdown

    PR's
    Bench Press 385
    Squat 500
    Deadlift 590

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  20. #7970
    Nattysaurus KevinAlvarez123's Avatar
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    nice

    I might consider this if back squats start hurting me again
    Training log : http://forum.bodybuilding.com/showthread.php?t=129738543
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  21. #7971
    Banned -Lucifer's Avatar
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    Nice write up, Jew, but why do you always centre the text? 'Tis such a girly thing to do.
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  22. #7972
    vegan LegosInMyEgos's Avatar
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    Originally Posted by KevinAlvarez123 View Post
    nice

    I might consider this if back squats start hurting me again
    I squat more than you now.

    Originally Posted by -Lucifer View Post
    Nice write up, Jew, but why do you always centre the text? 'Tis such a girly thing to do.
    Benching less than 225 lbs is essentially like having a vagina.
    PR's
    Bench Press 385
    Squat 500
    Deadlift 590

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  23. #7973
    Banned -Lucifer's Avatar
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    Originally Posted by LegosInMyEgos View Post
    Benching less than 225 lbs is essentially like having a vagina.
    I will run it, Jew; just as soon as I make it to the gym.
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  24. #7974
    'Defiant to Injuries' Ironlife's Avatar
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    Andy your front squat motivation made it all the way to Australia, and i proudly hit a messy but solid pr for you mate
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  25. #7975
    Walrus Crew ChecksandGiggles's Avatar
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    Excellent writeup.
    Log: http://forum.bodybuilding.com/showthread.php?t=143777961

    Best gym lifts: 525/365/585 435 FS 260 OHP
    Best meet lifts: 474/308/490 in November 2012 (not currently competing in Powerlifting)
    I just like lifting weights

    Get huge or die Squatting
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  26. #7976
    vegan LegosInMyEgos's Avatar
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    Originally Posted by Ironlife View Post
    Andy your front squat motivation made it all the way to Australia, and i proudly hit a messy but solid pr for you mate
    275 front squat... gtfo with your poverty front squat.

    Originally Posted by ChecksandGiggles View Post
    Excellent writeup.
    I forgot to write it in, but it should be common sense. You should work up to a moderate double on back squats during the 2 intro weeks too.
    PR's
    Bench Press 385
    Squat 500
    Deadlift 590

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  27. #7977
    vegan LegosInMyEgos's Avatar
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    Yesterday Deadlift warm ups

    My hamstrings and shoulders were hurting since the first set, so I wasn't able to go past a few warm up sets.

    Last warm up was in the 400's and it felt literally retarded, and there was no point in continuing.

    Today Deadlifts

    Worked up to a warm up set of 445x1 , and again it just felt retarded. My body is applying force in every direction, my feet aren't firmly planted, and its overall ridiculous. My tricep felt like it was gonna fall off after the first warm up with 225.

    The form is just so phucking stupid that I missed one of my warm up sets of 315 because I fell forward, how the phuck do you fall forward on a deadlift?

    Anyways, obviously I chose the wrong time to max deadlifts, whatever.

    Push Press

    I had a thought that was almost so retarded that I almost didn't want to entertain it... but I did.

    warm up sets with just the bar HURT my tricep pretty bad when I held the bar with an even grip.

    I had the thought as this point "Since my body is obviously retarded, maybe he will like it if I hold the bar about an inch further out on my right side than my left." And for some stupid reason, it DID make the presses feel much better, and they didn't hurt my tricep anymore.

    I worked up to a 270x1 push press and then my body decided it was done for the day and wouldn't allow me heart rate to go above 3 beats per minute.


    Thoughts

    I don't want to write out more of a wall of text than I need to, but in retrospect and in observation today, there are so many things that have come to realization.


    1. Most importantly, The decision to max the deadlifts on a different day than my squats was an enormous programming error on my part. Leading up to these deadlift days I had maxed the front squat, the back squat, and worked up to a near maximal single on the bench press. It was a lapse in judgment to expect my body to perform 4 max effort days within the span of a week after having completed an exhausting volume filled modified smolov. In the future, 1 day for maxing Squat/Deadlift and 1 day for maxing Bench/Press will be the plan of attack. I have always had success maxing the deadlift after the squat, and choosing not to do so was retarded.

    2. I have realized that it is highly unlikely that my hamstrings are my weak link. I have thought they were for the past 2 years, but adding 15 lbs to squat max at a lower bodyweight while doing quad focused work and NO hamstring work really makes this viewpoint seem invalid. I suspect that in addition to the upper back, the gluteal muscles may be relatively lacking, as that conclusion makes sense in light of recent transgressions.

    3. Most of my accessory work is garbage. Every single time I thrown in a correct "accessory" my lifts have gone up. This time that "accessory" happened to be the front squat. My accessory work needs a serious overhaul so that it actually becomes relevant to improving my weaknesses. Its pretty obvious that Front squats are the best supplement to my back squat, and I am pretty sure that Dips are the best Bench accessory for me when I can do them without injury, and floor press is a close second. I would like to try heavy shrugs for my next training cycle to see if this can be of benefit to me.

    4. With the exception of front squats (which are only consistently okay, not great) every single lift I perform is kinesthetically retarded. The Back squat improved somewhat to the point where I feel I have some control over it, but everything else completely sucks. PR's on the deadlift/bench/press invariably result from brief movements in which I can enter berserker mode and utilize a level of intensity and motor coordination that not replicable to any degree during my regular workouts. Its extremely frustrating to be pressing 270 pounds and generate a level of force adequate to push press 315 pounds just to have your CNS turn into a potato mid rep and you ending up having to grind it out. Seriously, this biomechanic inefficiency has gotten so bad that my press actually feels better when i take an uneven grip

    5. I am pretty sure that my inconsistency of my wrists is the primary reason for upper body movements being so unreliable, but I will need to test the waters a little more to know for sure.

    6. I am pretty sure I met ILO's grandpa today. I can't even describe in words the experience I had when this person said this to me....... So I am doing my warm up sets for deadlifts...... and this old guy (late 50's?) comes up to me and actually phucking recommends that I do grip work BETWEEN my deadlift sets......I didn't even know this guy, and he just walks up and gives me this advice

    7. This program is actually more taxing on my body overall than the smolov intense cycle was. Obviously the perceived difficulty was nowhere near that experience, but in terms what this program did to my body... its not even really that close. It was a delayed effect, but from about the 3rd weak onward, I felt like I hit a brick wall. I completely lost my appetite, I haven't slept in 3 days, and I have 3-4 areas that feel like they are on the verge of tearing when I lift weights. It was really good for helping me break out of a rut, but I think I am gonna need a pretty long relative deload phase.
    PR's
    Bench Press 385
    Squat 500
    Deadlift 590

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    -----> http://www.youtube.com/user/Andrew405squat <-------
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  28. #7978
    vegan LegosInMyEgos's Avatar
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    would be amazed if anyone was a big enough phaggot to read all that
    PR's
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  29. #7979
    The All-American American Woody-5's Avatar
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    Originally Posted by LegosInMyEgos View Post
    would be amazed if anyone was a big enough phaggot to read all that
    I read it twice. Srs


    You mentioned having health issues with dips- shoulder problems or ?
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

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  30. #7980
    vegan LegosInMyEgos's Avatar
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    Originally Posted by Woody-5 View Post
    I read it twice. Srs

    because I am such a good writer?


    You mentioned having health issues with dips- shoulder problems or ?
    They make my sternum feel like its gonna crack in half, best way of phrasing it.
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