Andrew_s trolled a man in Reno just to watch him lulz

[joelash302]

Probably a form error if you fail a lockout. Numbers looking good but I am still gonna win 500 dead muahahahahhahaahahahah

[Andrew_S]

Just started cutting cals back a couple days ago. Just going to drop some fat quick then continue forward. I got way too sloppy with my eating as of late and need to gain some control.

As to deadlifts....heh, I haven't done them in like 3 weeks! Been hitting RDLs. My deads have always got stronger without training them so I know I won't get weaker. I'm going to fit them in the mix once a month and go for broke.

[Andrew_S]

And here...we.....go.

Squat
285 x 5
245 x 5
225 x 5

RDL/SLDL/Whateverthefuk
340 x 8
290 x 8

BSS, 1-arm

Leg Extension

Leg Curls





Man, PHAT leg days make me want to puke. Squats felt easy overall. I think I picked a good starting weight to progress on and I'll be back to 300lb+ sets and more. I'd like to be able to rep out PR weights and not worry about testing 1RM for a while. I felt pretty crappy going into this workout, but it shows that isn't always a sign of the way things will turn out.

[snrygo]

myron the whateverthefuks

[psychodiver9]

I remember that feel. Phat leg days meant duck walk

[Andrew_S]

Thanks guys. I tell ya, it's the BSS and little stuff that gets to me. I'm going easy with them and 1-arm to work on some unilateral as well as balance issues I have and it still feels more brutal that back squats or whatever.

[joelash302]

Squats always look so clean. I keep watching these before my squat days.

[Andrew_S]

Squats always look so clean. I keep watching these before my squat days.

Can't even take credit if they do. Forced into high bar so I need to stay upright enough not to lose it. I did try the Rippetoe stare and notice my hips got back a little more, but at the same time depth wasn't as good. I'll have to figure it out on the lighter day.

[Andrew_S]

Leg hyper day

Squats
225 x 8 x 3 sets

Front Squats
155 x 8,6?

RDL
225 x 10,15

Seated Leg Curls



Everything felt good on this lighter day. I think my squat is going to start moving in the right direction with this setup. 1 light and 1 heavy session per week after 3x a week for a while. Lower back was pumped!

[psychodiver9]

Solid leg day

[Andrew_S]

Solid leg day

Thanks. Thought it wasn't enough work (ran out of time), but now my quads are super tight.

[phozosado]

Damn. THose are some serious squats. Way below parallel too. Hell, that ain't light man.

I'm working with an Olympic silver medalist on my squat comeback and he's really opened my eyes to a lot of this stuff. My form was so bad. I was going way too deep and had totally unrealistic expectations for weight and rep range.

YOu're killing it. If you have to reduce your depth, you're still doing it right. You've got inches to spare, brother.

[Andrew_S]

Damn. THose are some serious squats. Way below parallel too. Hell, that ain't light man.

I'm working with an Olympic silver medalist on my squat comeback and he's really opened my eyes to a lot of this stuff. My form was so bad. I was going way too deep and had totally unrealistic expectations for weight and rep range.

YOu're killing it. If you have to reduce your depth, you're still doing it right. You've got inches to spare, brother.

Thanks, good to hear you squat form is on the right track. I get embarrassed looking at older squat videos of mine...just no.

There was a discussion on squat depth in a nutmisc thread with Alan giving his input that was kinda interesting. I just find deeper squats are awesome on my knees. I remember always having sore knees when I would cut them high...no doubt poor form also. No ego involved with it at all. BUT I hear what you're saying about unrealistic expectations...I want a certain number of lbs for reps on squat and when I focus too much on that I start losing the fun of the whole process.

[joelash302]

Thanks, good to hear you squat form is on the right track. I get embarrassed looking at older squat videos of mine...just no.

There was a discussion on squat depth in a nutmisc thread with Alan giving his input that was kinda interesting. I just find deeper squats are awesome on my knees. I remember always having sore knees when I would cut them high...no doubt poor form also. No ego involved with it at all. BUT I hear what you're saying about unrealistic expectations...I want a certain number of lbs for reps on squat and when I focus too much on that I start losing the fun of the whole process.

Yea I didn't care much for that discussion, despite the fact that I'm the body type that he's talking about - turrible design for squats. But I feel stronger with competition depth and my hamstrings are getting strong as hell.

[Andrew_S]

Yea I didn't care much for that discussion, despite the fact that I'm the body type that he's talking about - turrible design for squats. But I feel stronger with competition depth and my hamstrings are getting strong as hell.

Yeah, the only point I was trying to get across but failed was that I see no point in cutting squats high for its own sake. Go to a depth that is comfortable. That will be deep for some, slightly above parallel for others. Too high? Work on it or pick a different lift. But I'm sure some will read what was posted and use it as an excuse to do those 1 inch calf raise squats you see in the gym. I think most people would be better off using DBs and hitting up BSS. Brutal ass move right there. Goblet squats to learn form...even better.

[Andrew_S]

W3D5


DB Bench
95 x 5 (mildly ugly)
85 x 8
75 x 10
65 x 12,8 (or 10, can't remember neutral grip)

Incline DB Bench
65 x 6 x 3 sets

DB Flyes
Curls/Rev Curls
Tri Pushdowns



That's mostly right, I don't have my log in front of me right now. Hope the video comes out OK.

[JasonDB]

I've never seen anyone do speed rows. How do you personally go about this, and do you feel they are benefical?

[Andrew_S]

I've never seen anyone do speed rows. How do you personally go about this, and do you feel they are benefical?

Too soon to tell. I'm just following the basic template for a bit before being more specific with my selection. To be honest, speed row (hah, sounds strange) felt like doing Pendlay rows (but I didn't deload the weight). Explosive, but strict, unlike the main row work I'm trying to do with more english and explosive as possible working with a heavier weight.

Overall, I can't say I'm a huge fan of speed work when hitting the main lifts only 2x a week...feels like a waste. Skipped speed bench today to get more DB work in.

[Andrew_S]

Overall, does nutmisc seem a lot more closed minded than it used to be, or am I just remembering things the way I want to?

[joelash302]

Overall, does nutmisc seem a lot more closed minded than it used to be, or am I just remembering things the way I want to?

No, there's been a definite trend. But that's the way it goes, at some point we'll have another shift like when paul / julia / ian shoved off with their NBB team. Except in this case the powerlifters are dominating, so nutmisc is going to end up being a "not strong powerlifting" subforum.

[psychodiver9]

No, there's been a definite trend. But that's the way it goes, at some point we'll have another shift like when paul / julia / ian shoved off with their NBB team. Except in this case the powerlifters are dominating, so nutmisc is going to end up being a "not strong powerlifting" subforum.

is that where Paul and Julia went? With that tool bag? Wow was unaware

[snrygo]

is that where Paul and Julia went? With that tool bag? Wow was unaware

I knew Paul was a founder of NBB, but Julia's with em as well? Damn

[JasonDB]

Overall, does nutmisc seem a lot more closed minded than it used to be, or am I just remembering things the way I want to?

I have probably played a role in that... I come across a bit strong even though I don't actually care if someone does a brosplit etc, I just point out to them that unless they have strong psychological reasons for prefering this training style and can't get motivated by anything else that it will take them twice as long to get the same results.

Erick and I and a couple others on the squat thing might be driving it forward more too, and it isn't to say that some individuals cannot get away with removing squats, but for most people never learning to squat and not doing them regularly without a very good reason is really short changing their overall hypertrophy and strength. I rag on things like leg extentions because very very few people are hamstring dominant, particularly novice trainees, and when people are doing them it is almost certainly a sign that they are tired/bored/lazy and removing compound movements to do these... which again makes me question what they are doing messing with a bodypart split to where they really have room for them. Competative bodybuilders are a different animal, and their needs are not really within the context of what we discuss there.

However yeah we are turning into a squat/IIFYM/IF/bestrong cliche.

[psychodiver9]

I personally find nothing wrong with challenging misconceptions. It has helped me tremendously

[Andrew_S]

Good thoughts guys, thanks for that. I actually agree with almost everything you say training-wise, JDB, I just think sometimes people don't take an individuals goals, determination, and dedication into the mix and inject their own desires. Almost everyone should be doing some form of squat/bench/deadlift IMO, but some people just want to get a little more fit, look a little better, or feel more active and good about themselves. OR they just started and feel intimidated and being physically active is VERY new to them. Not everything has to be optimal to be enjoyable or worthwhile.

Oh, and yes that Ian comes across like a total tool bag, good call. He could be training in the background of an episode of The Walking Dead and I don't think anyone would notice him from the rest of the zombies. If you're going to tell everybody what to do...have a little passion or something for fuk sakes. That's my little rant...to the lifting!



Bench
250 x 2+1
225 x 5
205 x 8

BB Row (Little Row Cheat has lost her sheep)
235 x 5 x 3 sets

Seated OH Press
140 x 3
115 x 5
100 x 10

Pull ups/Chins
Hammer Curls
OH Tri Ext







Just going to bang my head against 250 on bench until I can rep it decently. I should be good for 3 or 4 with my current max, so I think working up to 250 for 5 will help me. Rows seemed a little more sloppy this time, but whatever. Just using it for some back work, I throw some more strict rows on the hyper day anyway. That's about it...I skipped dips since my shoulders and wrists were still feeling it from the DB benching the other day and some other stuff I did.

Put 1/2 inch on my arms since adding curls and tricep work. Pretty funny. I put on zero size from rowing, deadlifting, or chinning more weight...gotta focus on them. But..but...it's so boring.

[snrygo]

What does 2+1 mean? Rest pause?

Solid rows and digging the little rhyme you got going there as well as the vids of the WOs.

And how would you expect to add arm size from deads haha?

[JasonDB]

Nice workout there. Beast mode.

[Andrew_S]

What does 2+1 mean? Rest pause?

Solid rows and digging the little rhyme you got going there as well as the vids of the WOs.

And how would you expect to add arm size from deads haha?

Did 2, racked the weight to catch my breath and setup, did 1 more (so pretty much, yes). Good catch, deads shouldn't have been in there. Deads for traps (which isn't so true with me either), not biceps. My traps have come in with hang high pulls, some upright rows (Charles Glass style), and whatever else.

Nice workout there. Beast mode.

Thank ya.

[joelash302]

I have probably played a role in that... I come across a bit strong even though I don't actually care if someone does a brosplit etc, I just point out to them that unless they have strong psychological reasons for prefering this training style and can't get motivated by anything else that it will take them twice as long to get the same results.

Erick and I and a couple others on the squat thing might be driving it forward more too, and it isn't to say that some individuals cannot get away with removing squats, but for most people never learning to squat and not doing them regularly without a very good reason is really short changing their overall hypertrophy and strength. I rag on things like leg extentions because very very few people are hamstring dominant, particularly novice trainees, and when people are doing them it is almost certainly a sign that they are tired/bored/lazy and removing compound movements to do these... which again makes me question what they are doing messing with a bodypart split to where they really have room for them. Competative bodybuilders are a different animal, and their needs are not really within the context of what we discuss there.

However yeah we are turning into a squat/IIFYM/IF/bestrong cliche.

Yea I didn't get a chance to follow up, was in a rush this weekend with all the stuff I had to do. I agree with this completely though. I don't like talking about lunges vs. extensions or push downs vs. skull crushers because it's the same thing, just volume vs. volume. With a PL goal, you're doing flyes because it's getting the weight off your chest. Or me doing seated good mornings so I can get my upper back solid for bigger squats. It's a direct cause and effect.

Further, I don't think many people even get to the point of understanding their routine or even the core lift. They read a phat split and say "oh but I don't like this exercise because I'm weak at it" and make all these changes to preferential lifts that do nothing beneficial because there's a million different things going on.

[PerpetualMotion]

Nice bench. How are you liking RPT so far?