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  1. #31
    Registered User .aeterna's Avatar
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    Originally Posted by nitroboie View Post
    In.
    ^future world record raw bench holder in the 132/148lb classes

    glad to see you bro. would sub into your log if u had one!

    Originally Posted by TunaAssassin View Post
    kind of hard to tell bar position by the vid angle, but it kind of looks like a tweener to me. no worries though, you're nailing depth, even on the last set.

    good work...
    thanks! as long as depth is without question, im happy

    Originally Posted by Torrtrefireto View Post
    I think those are pretty awesome squats man. You sit back like a low bar but keep your torso angle fairly vertical like a high bar. Either way it doesn't matter because you are under control, hitting depth, and pwning the weight
    thanks! i always thought my squat form was diff from what i saw in PLing videos... but at least the control/depth is acceptable
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  2. #32
    Registered User nitroboie's Avatar
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    Originally Posted by .aeterna View Post
    ^future world record raw bench holder in the 132/148lb classes

    glad to see you bro. would sub into your log if u had one!
    LOL, if only that were true. Figured since you started uploading more vids you had a log hiding somewhere, so I finally found it.
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  3. #33
    Registered User .aeterna's Avatar
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    Week 2 - Monday

    SQUATS
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2

    BENCH
    170x4
    170x4
    170x4
    170x4
    170x4
    170x4


    Final Sets


    GOOD MORNINGS
    3x10

    CGBP
    3x8

    PENDLAY ROWS
    3x12

    HANGING LEG RAISES
    bwx10

    The angle of the video on my bench press is low, but what do you guys think about the form? The bar is coming down to my chest (even though it's difficult to see). I'm doing my best to get a good arch while keeping both feet flat on the ground. But after reviewing the footage, it looks like I have no arch at all! Will be working on this...

    Still have to figure out what to take for my pre-workout, if anything at all. I only took a protein shake, yet that was enough to stimulate my metabolism and I had to go to the bathroom three times in the span of my workout. Guess my body hasn't adjusted to the calorie bump even though I'm only at maintenance.
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  4. #34
    Is a Turtle Torrtrefireto's Avatar
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    For preworkout caffeine is nice. Just don't do it every session. Intra workout some sugar can be good (like dextrose) but really only needed if your workouts are super long and you start feeling hypoglycemic

    Your arch does not exist. Simple as that. Work that mtoher****er constantly.
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  5. #35
    Registered User samsont's Avatar
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    nice squatting bro!

    to get the arch, try setting your feet, then setting your back down, kind of reverse of how you are settign up now. Thats only way i can get my arch.
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  6. #36
    Registered User .aeterna's Avatar
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    Thanks, will take those tips into consideration on Friday. I'll also wear something a bit tighter on the upper body so you can see an arch (if it is there) more visibly.
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  7. #37
    Registered User nitroboie's Avatar
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    Squats look really good. The arch will come with time.
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  8. #38
    Registered User .aeterna's Avatar
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    Week 2 - Wednesday

    DEADLIFTS
    285x4
    285x4
    285x4
    285x4
    285x4
    285x4

    Final Set


    DB SHOULDER PRESS
    3x10

    BENT OVER SIDE LATERALS
    3x12

    ALTERNATING DB CURLS
    3x10

    Going to take out the GM's and Rows that I do for assistance exercises in the upcoming weeks. I had a huge buildup of DOM's in the lower back coming into this workout. The deadlifts were a lot more difficult because of it. So, in order to keep the focus on what counts, I'll be reducing accessory exercises to simply the muscle groups (chest/arms/upper back) that recover the quickest. I cannot wait until after week 4 when I can switch to sumo stance!

    Side note: During the work sets, the lower back soreness was so much that I was considering on not doing the last three sets. Then I thought about the handicapped girl with a single leg who deadlifted in a competition. What kind of a man could bish out after watching that?

    Time to eat and recover for Friday's squat session!
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  9. #39
    Make the Game Easy... B1GinNY82307's Avatar
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    in on dis bish.

    I am seriously contemplating also doing the RPS meet.
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  10. #40
    Registered User .aeterna's Avatar
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    Originally Posted by B1GinNY82307 View Post
    in on dis bish.

    I am seriously contemplating also doing the RPS meet.
    Thanks bro!

    It's almost exactly 3 months away. Plenty of time to prep and do it.

    What weight class would you compete at?
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  11. #41
    overdosed on confidence JeromeWeinberg's Avatar
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    Originally Posted by .aeterna View Post
    [size=10]
    Going to take out the GM's and Rows that I do for assistance exercises in the upcoming weeks. I had a huge buildup of DOM's in the lower back coming into this workout.
    Good idea. The lower back is already hammered enough from deadlifts and squats. It's pretty easy to overtrain, and I'd go as far as to say that adding even just weighted hypers can lead it to feeling pretty sh*tty all the time. Pulls looked nice and easy, regardless. Keep up the good work.
    :)
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  12. #42
    bring da ambalamps scarboro's Avatar
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    In on this log.
    Your squat form looks awsome. You sure you can't pull faster on the deads? Looks to me like you've got alot more in you but you're purposely pulling dead slow.
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  13. #43
    Registered User .aeterna's Avatar
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    Originally Posted by JeromeWeinberg View Post
    Good idea. The lower back is already hammered enough from deadlifts and squats. It's pretty easy to overtrain, and I'd go as far as to say that adding even just weighted hypers can lead it to feeling pretty sh*tty all the time. Pulls looked nice and easy, regardless. Keep up the good work.
    Thanks bro. I was thinking about even doing regular BW hypers, then thought against it. Squat day is in less than 48 hours. Gotta recover!

    Originally Posted by scarboro View Post
    In on this log.
    Your squat form looks awsome. You sure you can't pull faster on the deads? Looks to me like you've got alot more in you but you're purposely pulling dead slow.
    Thanks! I'll sub into your log as well.

    The pulls today were pretty difficult because of how crazy sore my lower back was. Regardless though, my conventional deadlifts have always been slow off the floor. It's a weakness that I've been trying to work on.

    Appreciate any tips as well in regards to form. I would do deficit deadlifts, but I'm trying to stay 100% strict on the the Russian routine.
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  14. #44
    Make the Game Easy... B1GinNY82307's Avatar
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    Originally Posted by .aeterna View Post
    Thanks bro!

    It's almost exactly 3 months away. Plenty of time to prep and do it.

    What weight class would you compete at?
    well I got a meet next week!

    and I compete in 181...ur weight, 150, is accurate?
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  15. #45
    Registered User .aeterna's Avatar
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    Originally Posted by B1GinNY82307 View Post
    well I got a meet next week!

    and I compete in 181...ur weight, 150, is accurate?
    Good luck at your meet!

    I'm a few pounds under 150. Finished up a cut a few weeks ago. My goal is to be comfortably in the 165lb class by the time the RPS January meet rolls around. Long term goal is to be competitive in your weight class .
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  16. #46
    Make the Game Easy... B1GinNY82307's Avatar
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    Thumbs up

    Originally Posted by .aeterna View Post
    Good luck at your meet!

    I'm a few pounds under 150. Finished up a cut a few weeks ago. My goal is to be comfortably in the 165lb class by the time the RPS January meet rolls around. Long term goal is to be competitive in your weight class .
    thanks! My only "concern" is whether or not, I will be able to perform the way I would like, if I was to only have ~2 months of prep for the RPS meet....y'know?

    But I know of two other individuals that are going and it's always great when there is a friend or two competing alongside ya...
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  17. #47
    Registered User .aeterna's Avatar
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    Week 2 - Friday

    SQUATS
    245x4
    245x4
    245x4
    245x4
    245x4
    245x4

    BENCH (PAUSED)
    170x2
    170x2
    170x2
    170x2
    170x2
    170x2

    Final Sets


    CHINUPS
    BWx4x10

    DB INCLINE BENCH
    3x10

    STRAIGHT BAR CABLE PUSHDOWNS
    3x12

    ROPE CABLE PUSHDOWNS
    3x12

    CABLE CRUNCHES
    2x12

    Overall a good workout. The 5th and 6th sets required a bit more effort than I thought I would need. This routine is intense and I'm only in the second week. I'm going to raise my calorie intake from maintenance to a surplus to compensate the upcoming 6x5 and 6x6 weeks.

    I'm also going to weigh myself tomorrow morning to see where I stand. If I'm still in the 140's, I may compete at 148lb in January. If I'm in the 150's, I'll be bulking up to be in the 165 class. The thought has crossed my mind to stuff my phat face and just go for the 181 class.

    inb4 non-existent bench arch. On video it doesn't seem visible, but when I'm "in position," I feel tight. Additionally, my elbows never go under the bench at the lowest point of the lift. Anyways, let me know your thoughts bros .
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  18. #48
    Is a Turtle Torrtrefireto's Avatar
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    It looks like a solid and safe bench. I can even see the tinyest ray of light under your back. Light weights are supposed to be able to arch big what gives?
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  19. #49
    Registered User .aeterna's Avatar
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    Originally Posted by Torrtrefireto View Post
    It looks like a solid and safe bench. I can even see the tinyest ray of light under your back. Light weights are supposed to be able to arch big what gives?
    That's what I thought too. Maybe quad flexibility plays a part?

    I literally try to setup the biggest arch I can possibly get while having my feet flat on the ground. I actually can get an okay arch if I stay on my toes and keep my ass off the bench...but obviously not allowable in competition.




    edit:

    Just got an email from Gene at RPS letting me know that the online entry form is up.

    I am now officially registered for the RPS meet in January .

    "NOTHING will take your training to the next level the way training for a competition will. There is literally something magic in the physical act of filling out the entry form, writing the check, putting it in the mailbox and officially signing up for a meet. That simple step will immediately change your training, because now the competition drives the training. It drives the nutrition. It drives the rest. It drives every facet of your life to help take you to a place you didn’t know was possible. Without competition, those little aches and pains often lead to missed workouts or a reduction in intensity or exertion. But when competition drives the training, then you learn how to train around those little aches, pains, and nagging injuries. This is another reason why committing to a meet as early as possible is advantageous, because until the check is in the mail its very easy to back out."

    http://startingstrength.com/articles...n_reynolds.pdf






    I signed on as a 165lber, time to eat, rest, and hit up week 3 hard.
    Last edited by .aeterna; 10-28-2011 at 12:46 PM.
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  20. #50
    Miscing from work 9-5 BongoBanger's Avatar
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    subbing, im doing that meet too.

    same weight but im going to be wearing knee wraps so i dont think were going to be against each other.
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  21. #51
    Registered User .aeterna's Avatar
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    Originally Posted by BongoBanger View Post
    subbing, im doing that meet too.

    same weight but im going to be wearing knee wraps so i dont think were going to be against each other.
    Nice! I'll see you there then.
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  22. #52
    overdosed on confidence JeromeWeinberg's Avatar
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    I set up on bench the same way you do but have an arch 10x bigger. It's all about flexibility. Do supermans on your rest days to get a good lower back stretch and you'll see great improvement in your arch. Good luck with your meet, btw. Start eating everything in sight if you intend to compete at 165.

    :)
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  23. #53
    Registered User .aeterna's Avatar
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    I checked my weight yesterday morning dry and it came out to 148.0 lbs. I honestly thought I was in the mid 150's at this point, but I was wrong.

    Time to raise my calorie surplus. I'd like to be comfortably in the 160's when January rolls around. This means, time to bring back my #1 bulking meal

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  24. #54
    overdosed on confidence JeromeWeinberg's Avatar
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    Haha, happens to me all the time. Start drinking 4 glasses of milk a day and eating dem peanut butter sandwiches. Calories fuh dayzzzz
    :)
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  25. #55
    Is a Turtle Torrtrefireto's Avatar
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    Originally Posted by JeromeWeinberg View Post
    I set up on bench the same way you do but have an arch 10x bigger. It's all about flexibility. Do supermans on your rest days to get a good lower back stretch and you'll see great improvement in your arch. Good luck with your meet, btw. Start eating everything in sight if you intend to compete at 165.

    He should just put a foam roller uder his low back while warming up
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  26. #56
    Registered User .aeterna's Avatar
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    Week 3 - Monday

    SQUATS
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2

    BENCH
    170x5
    170x5
    170x5
    170x5
    170x5
    170x5

    Final Sets


    FLAT DB BENCH
    3x6-8

    CLOSE GRIP BB BENCH
    3x6-10

    LAT PULLDOWNS
    3x12

    AB MACHINE
    3x12

    All sets were easy as pie. I took a bit of a different angle when recording my bench and noticed the strength/muscle imbalance. I'll be focusing on DB benching and "mind-muscle" connection in the future to fix this.

    brb dam snowstorm took out the power 5x last night
    brb huge tree branches crushed cars all around Jersey
    brb my car is safe

    PS. I'd like to start squatting without looking into the mirror. As you can see from the power rack, however, the pins that hold the barbell can only be set that way.

    I've tried squatting by keeping my eyes shut, but it's pretty weird not being able to see how low you've descended.
    Last edited by .aeterna; 10-31-2011 at 07:56 AM.
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  27. #57
    Registered User samsont's Avatar
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    The first rep didn't seem so off, but watch as you descend on the second rep you kinda lost it then and it progressively got worse. Were you fatigued before the set? could be form.. maybe you lost tightness on the left shoulder. Gotta really pin them shoulders together. good work though man!
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  28. #58
    overdosed on confidence JeromeWeinberg's Avatar
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    I am so jelly of your arch when you squat, fuuuuu. Nice session, keep it up. Keep working on that arch. I've never tried what Torrtrefireto recommended, but it couldn't hurt to do that coupled with supermans, as they've helped me immensely.
    :)
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  29. #59
    Registered User .aeterna's Avatar
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    Originally Posted by samsont View Post
    The first rep didn't seem so off, but watch as you descend on the second rep you kinda lost it then and it progressively got worse. Were you fatigued before the set? could be form.. maybe you lost tightness on the left shoulder. Gotta really pin them shoulders together. good work though man!
    Agreed that the reps got progressively worse! I don't believe I was too fatigued, but rather got lazy with keeping strict form.

    My mistake :P Will not do that again.

    Originally Posted by JeromeWeinberg View Post
    I am so jelly of your arch when you squat, fuuuuu. Nice session, keep it up. Keep working on that arch. I've never tried what Torrtrefireto recommended, but it couldn't hurt to do that coupled with supermans, as they've helped me immensely.
    I've started doing superman's, and they feel dam good . Thanks for that tip, as clearly my arch needs work!
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  30. #60
    overdosed on confidence JeromeWeinberg's Avatar
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    Originally Posted by .aeterna View Post
    I've started doing superman's, and they feel dam good . Thanks for that tip, as clearly my arch needs work!
    Glad to hear that, man. Just continue stretching every day (dynamic pre-workout, static post-workout & on rest days). It makes a ridiculous difference, really. How far out are you from your meet?
    :)
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