MarkVI -- might as well get big right?

[MarkVI]

Solid lift. Love those dead numbers

Thanks bro, body is feeling it big time

Volume dead day is impressive. You could potentially hit 600 for your meet.

That would be insane, I'm just hoping I can still hit these numbers after a squat and bench

365 for speed work, ahh the joys of being strong. Great job on 545!

I think it was too heavy though, I looked over some peoples logs who pull more than me (Erickstevens) and he does em at 225 so I don't think I did it right.

in4this

We'll see what I can crank out!

i liked you better when i was much stronger a pusher than you. negged

Maybe you should shrink a few inches? and grow some balls too...that'll help

545 x 2? Good lawd.

yeah but eating like 3400kcals a day....you can pull that at what 1800 calories running sheiko as a one armed deadlift? What do you think of the speed deads? I see that you do them with bands @ 225....365 felt heavy towards the end but I think I'm supposed to stay light on them?

GJDM... you are starting to make the rest of us look like weak *******s. :-(

Just doing ma thing! you'll be up and passing this in no time.

Also...not showing anyone up with 15.5-16 inch arms....who cares what you press and pull when you look 14 lol?

[JasonDB]

Just doing ma thing! you'll be up and passing this in no time.

Also...not showing anyone up with 15.5-16 inch arms....who cares what you press and pull when you look 14 lol?

Proportions are a bitch sometimes... mine are 17.5-18ish right now and look like toothpicks because of my chest and back. Will be better as I lean out though mehopes. How is your change in bicep training working thus far for you?

[ErickStevens]

yeah but eating like 3400kcals a day....you can pull that at what 1800 calories running sheiko as a one armed deadlift? What do you think of the speed deads? I see that you do them with bands @ 225....365 felt heavy towards the end but I think I'm supposed to stay light on them?

I've never tried to double anything over 525 so I'm not sure if I could! Speed work is good as long as it's fast. You should be able to do your entire set in the time it would normally take for you to pull a 1RM. If your set is lasting longer than 3 seconds then you're probably going too heavy.

[joelash302]

Speed work is about moving fast (hold for obvious). Which means not only going relatively light, but also stopping well before speed slows down. Excessive reps to the point that form breaks down or speed slows down would be akin to doing 400m sprints to get fast off the blocks. Look to start around 50% of 1rm and aim your speed for something similar to a completely empty bar. The training is in getting the weight moving as fast as possible, not the volume (as you do volume differently).

[phozosado]

Yeah that was the boring part

Oh come ON!

Great deadlift numbers, btw. And glad the lower back held.

Still doing wide grip pulls? Any shoulder irritation?

[MarkVI]

Proportions are a bitch sometimes... mine are 17.5-18ish right now and look like toothpicks because of my chest and back. Will be better as I lean out though mehopes. How is your change in bicep training working thus far for you?

17.5-18.....FU lol. My chest and back make them look smaller than they are too

Change in training has been pretty good - I feel they're growing overall, the straight BB is giving me some wrist/forearm pain I need to figure out.

I've never tried to double anything over 525 so I'm not sure if I could! Speed work is good as long as it's fast. You should be able to do your entire set in the time it would normally take for you to pull a 1RM. If your set is lasting longer than 3 seconds then you're probably going too heavy.

These were really fast...but I think I tried controlling the weight too much on the descent and that slowed the rep time down. I've also notice you train with bands -- can you make some suggestions for just getting into using them? I was thinking of getting monster mini's off of the Elite FTS. (money right now isn't so tight so I can afford to invest in this a bit)

Speed work is about moving fast (hold for obvious). Which means not only going relatively light, but also stopping well before speed slows down. Excessive reps to the point that form breaks down or speed slows down would be akin to doing 400m sprints to get fast off the blocks. Look to start around 50% of 1rm and aim your speed for something similar to a completely empty bar. The training is in getting the weight moving as fast as possible, not the volume (as you do volume differently).

ok, so about 50%....hmmm, that's depressing but if it means I can deadlift twice a week then ftw.

Oh come ON!

Great deadlift numbers, btw. And glad the lower back held.

Still doing wide grip pulls? Any shoulder irritation?

Thanks bro! Still doing the wide grips, some shoulder irritation but only the day after....not severe enough to stop em, I forgot all about them yesterday though. I also find I need to do them first or I won't get any reps at all haha.

[joelash302]

ok, so about 50%....hmmm, that's depressing but if it means I can deadlift twice a week then ftw.

Well start at 50% and see what happens. I know isaku and koyongi suggest that reps under 60% don't have a lot of value for raw lifters, but you have to start somewhere to get used to rep speed over grinder weight. You could be looking at 70% for dynamic work, as long as you are moving fast and not grinding out the reps.

OR, you could be like LIME and even your 1rm's are insanely fast, in which point I wouldn't even bother with speed work (which is why I don't bother with speed deads but am working hard at tuning in my squats).

[snrygo]

Well start at 50% and see what happens. I know isaku and koyongi suggest that reps under 60% don't have a lot of value for raw lifters, but you have to start somewhere to get used to rep speed over grinder weight. You could be looking at 70% for dynamic work, as long as you are moving fast and not grinding out the reps.

OR, you could be like LIME and even your 1rm's are insanely fast, in which point I wouldn't even bother with speed work (which is why I don't bother with speed deads but am working hard at tuning in my squats).

who is LIME? i keep hearing about him/her/it but have found nothing on google

[ErickStevens]

who is LIME? i keep hearing about him/her/it but have found nothing on google

lol. LIME = Leggo in My Eggos. Strong vejewterian with a penchant for program design.

[snrygo]

lol. LIME = Leggo in My Eggos. Strong vejewterian with a penchant for program design.

Ooooooh. Thought it was some weird training protocol or sumth

[MarkVI]

Well start at 50% and see what happens. I know isaku and koyongi suggest that reps under 60% don't have a lot of value for raw lifters, but you have to start somewhere to get used to rep speed over grinder weight. You could be looking at 70% for dynamic work, as long as you are moving fast and not grinding out the reps.

OR, you could be like LIME and even your 1rm's are insanely fast, in which point I wouldn't even bother with speed work (which is why I don't bother with speed deads but am working hard at tuning in my squats).

1RMs are slow lol. and form goes to **** obviously. if I go higher for DE work, should I keep the volume lower? I'e been doing like 3 reps and did the 8 sets which left me pooped somewhat

who is LIME? i keep hearing about him/her/it but have found nothing on google

lol. LIME = Leggo in My Eggos. Strong vejewterian with a penchant for program design.

^^ he know his **** then?

Ooooooh. Thought it was some weird training protocol or sumth

It is, you eat 40 limes per day and you get teh cel tek results

[joelash302]

1RMs are slow lol. and form goes to **** obviously. if I go higher for DE work, should I keep the volume lower? I'e been doing like 3 reps and did the 8 sets which left me pooped somewhat

8x3 is a good format to start with. DE work should not be hard enough to cause you problems during your ME work. You also want to keep your sets tight, it should wear you out a bit. Simmons suggested 1 min or less for rest time between working sets during DE work.

[MarkVI]

8x3 is a good format to start with. DE work should not be hard enough to cause you problems during your ME work. You also want to keep your sets tight, it should wear you out a bit. Simmons suggested 1 min or less for rest time between working sets during DE work.

Right on, I kept mine at 30 till the middle then 45 for the last half. I'll give this a shot.

[fgfan1]

A little late, but some sick numbers man!

[MarkVI]

A little late, but some sick numbers man!

Lol I think you've been in here a few times already, but stick around, it's a fun place

[MarkVI]

Legs

ATG Squats
*2 count pause @ bottom*
135
225 x 10
End pauses
315 x 5
365 x 3 x 2
315 x 5 x 3

Leg Extensions
6 x 10-15

Leg Curls
4 x 8-12

Adductors
3 x 15

Calves
lol yeah right

Some abs in there to get the core strong.

Solid day of squats, kept it conservative. I think fresh I could hammer out 315 x 10 or so, but trying to stay away from those rep ranges with squats ATM. Still doing ATG because I'm not comfortable just hitting parallel and then going back up. I also forgot to foam roll....crap.

[InfinityBeyond]

Solid day of squats, kept it conservative. I think fresh I could hammer out 315 x 10 or so, but trying to stay away from those rep ranges with squats ATM. Still doing ATG because I'm not comfortable just hitting parallel and then going back up. I also forgot to foam roll....crap.

Seems everybody uses a foam roller now. I end up just being an idiot with it, rolling on it for no specific reason. I should probably get a few exercises figured out for it.

[JasonDB]

Leg extentions? Son I am dissapointed. :-(

Nice ATG squats though.

[fgfan1]

A little late, but some sick numbers man!

I meant wrt your last WO

[phozosado]

ATG with a 2 count hold at 365 is conservative like Joan Baez is conservative.

[MarkVI]

Seems everybody uses a foam roller now. I end up just being an idiot with it, rolling on it for no specific reason. I should probably get a few exercises figured out for it.

You tube it...you'll figure it out. It's so helpful. I don't use it much for my back of upper body, mainly glutes and legs

Leg extentions? Son I am dissapointed. :-(

Nice ATG squats though.

Psshh, leg extensions are the ****. I had a hard time getting my quads to get growing until I actually started doing them. And F'ng painful...the best part of them is when the set is over haha

I meant wrt your last WO

I figured, but I can't pass up an opportunity to give you a hard time

ATG with a 2 count hold at 365 is conservative like Joan Baez is conservative.

Nah, those weren't paused....I mainly pause at the lower weights to stretch ma junk out and make the squats more comfy...I can get down there and really dig in with my heels. Just like bench, my weak point isn't at the bottom, it's about half way up lol.

[joelash302]

Just like bench, my weak point isn't at the bottom, it's about half way up lol.

Given your height/weight / arm length, aren't those two the same thing?

[DTrulez616]

I think Leg Extensions are great. I mean, there are other Quad movements that get you huffing and puffing more but Leg Extensions burn like crazy.

[MarkVI]

Given your height/weight / arm length, aren't those two the same thing?

You win this round giant.....

[MarkVI]

I think Leg Extensions are great. I mean, there are other Quad movements that get you huffing and puffing more but Leg Extensions burn like crazy.

Yes it is. I think they have a lot of worth as long as you do them to grow and not just pump out some reps.

Hamstring curls are also one of the most painful exercises out there. love em

[MarkVI]

Chest/biceps

Flat Bench
135
225
275 x 5
315 x 4 x 3 - solid, pause on first rep of each set
275 x 8 x 3
Narrow Grip:
225 x 8-10 x 3

Cable Flys
4 x 12-15

BB curls
80 x 12
95 x 10
95 x 8

Cable curls
3 x 10-12

Standing Preacher
30 x 10-15 x 3

Then I foam Rolled on a big metal pipe....it hurt perfectly.

Bench felt real real good, though didn't feel like I could pump out the sets of 5 I did a couple weeks ago....I'll keep an eye on it. Diet was hilarious....got to work, brought no food, worked all day before class and just ate protein bars (was starving too) so I ate 8 of these (yes 8): Good thing they're delicious and macros are good

[JasonDB]

Sick bench session... made me cry compared to my own today... yeah just foam rolled my pecs, delts and triceps after mine... felt so amazing.

[psychodiver9]

Foam rolling pecs? Haven't tried that.

Solid workout bro

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[MarkVI]

Sick bench session... made me cry compared to my own today... yeah just foam rolled my pecs, delts and triceps after mine... felt so amazing.

For now lol. I'm sure that'll be changing soon enough. Felt like I had much better control on the sets of 4, but not the power to pop out a 5th...it's odd.

Foam rolling pecs? Haven't tried that.

Solid workout bro

Thanks bro -- also curious about this rolling of the pecs and tris...might have to try that out.