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  1. #31
    THE FREAK SHOW PBateman2's Avatar
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    Thought he was all about gifs....

    Kid can lift. Nice strength to weight ratio. Sick routine.

    Solid rows and front squats. Keep it up!
    "I am strong because I've been weak. I am fearless because I've been afraid. I am wise because I've been foolish. I am confident because I've been uncertain. I have learned and will continue to learn. Be proud. Just never be satisfied. No stop. No quit. EVER." -MG

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  2. #32
    Registered User Andrew_S's Avatar
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    Originally Posted by Scoobzor View Post
    in4 gifs
    gl brah
    Don't get your hopes up on the pictures in here, weight lifting logs are serious business. But thanks.

    Originally Posted by PBateman2 View Post
    Thought he was all about gifs....

    Kid can lift. Nice strength to weight ratio. Sick routine.

    Solid rows and front squats. Keep it up!
    Thanks, I appreciate it. When I actually start bulking...time for some PRs to consistently drop.
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  3. #33
    THE FREAK SHOW PBateman2's Avatar
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    Originally Posted by Andrew_S View Post



    Thanks, I appreciate it. When I actually start bulking...time for some PRs to consistently drop.
    Good shyt. Right on!
    "I am strong because I've been weak. I am fearless because I've been afraid. I am wise because I've been foolish. I am confident because I've been uncertain. I have learned and will continue to learn. Be proud. Just never be satisfied. No stop. No quit. EVER." -MG

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  4. #34
    Registered User spicyprice's Avatar
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    JESUS!! *said in full southern accent*

    Your vids are freaking awesome! POWERHOUSE! Your front squats are really explosive!


    But........... Im calling fraud. I dont see a guy who looks like this
    What's Spicy Trainign For?? LIFE MOTHER F-ER!
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  5. #35
    Registered User Andrew_S's Avatar
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    ^^^ Yeah, I'm not lucky enough to have a sweet can opening tooth like that.

    Thanks for stopping in and the words!
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  6. #36
    Registered User Andrew_S's Avatar
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    W2D1
    10-23-11


    BB Rows
    225 x 5,5,10

    Pull ups
    +25 x 5
    BW x 8 x 2

    Rack Chins
    BW x 11,10

    Bench Press
    210 x 5,4,5 (2nd set, lost groove)

    Seated OH Press
    115 x 7,7,6

    Dips
    +25 x 10 x 2

    Hammer Curls
    30 x 20 x 2

    DB Skullcrushers
    30 x 20,15



    Sticking with 225 on rows until form looks better. I'll focus on rep progression rather than dumping more weight on the bar for now. I'll have to watch both videos later and see if my back stayed a little more down this time. Lost my groove on bench (see how low the 4th rep got on the 2nd set).

    Swapped dips and OH pressing order for easier setup and because of lift priority. Really long workout. Had a huge eating day Friday, followed by a very light day yesterday (5000 vs 1700 calories), but the plan is to get back on track today.
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  7. #37
    Registered User Andrew_S's Avatar
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    W2D2
    10-24-11


    Front Squats
    210 x 5
    185 x 5
    155 x 8

    BSS
    50 x 10 x 2

    SLDL
    285 x 8 x 2
    225 x 12


    Sorry about how loud it is, forgot to edit it down some.

    Too many excuses. I just need to get my diet straight so I can kill it every day like I want to.
    Last edited by Andrew_S; 10-24-2011 at 05:35 PM.
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  8. #38
    Registered User Andrew_S's Avatar
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    W2D3
    10-26-11

    Pendlay Row (speed, 65%)

    145 x 3 x 6

    Rack Chins
    +25 x 8,8,7

    DB Rows
    95 x 15 x 2

    Seated Band Rows
    Mini x 20 x 3

    CG Band Pulldowns
    Mini(dbl) x 25 x 2

    Seated OH Press
    95 x 12,10,8

    Upright Rows
    100 x 15 x 2

    DB Lateral Raise
    17.5 x 20 x 3

    Switched things up a little and worked out first thing in the morning fasted and it went pretty good.
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  9. #39
    Master Skullsmith phozosado's Avatar
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    Systematic destruction in here. Like the BB row numbers. Leading the Bench too.......nice!
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  10. #40
    Putzomorph lovingit's Avatar
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    What? Andrew lifts???

    headesplode.jpg

    eta: Looking studly, too.
    Last edited by lovingit; 10-26-2011 at 03:54 PM.
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  11. #41
    Registered User Andrew_S's Avatar
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    Originally Posted by phozosado View Post
    Systematic destruction in here. Like the BB row numbers. Leading the Bench too.......nice!
    It's going to be fun getting strength up over the weeks and months.

    Originally Posted by lovingit View Post
    What? Andrew lifts???

    headesplode.jpg
    I lift because I have to. I have to because I can. I can because I do. I do because I need. I err, uhh...picked up...a thingy...and then put...it down. Yeah. Oh yeah. Yeah.
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  12. #42
    Putzomorph lovingit's Avatar
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    Reps for life, Andrew, if the next time you record a lift you smile at the camera and give it a little wink.



    Lifts look strong, btw!
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  13. #43
    Registered User Andrew_S's Avatar
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    Originally Posted by lovingit View Post
    Reps for life, Andrew, if the next time you record a lift you smile at the camera and give it a little wink.



    Lifts look strong, btw!
    Hah, if I'm going to be lifting first thing in the morning I may look at the camera confused with drool on my face and coffee stains on my shirt.

    And thanks...front squat and deadlift is slowly getting there...pressing took a big hit with all the cutting, but that seems pretty normal, so positive thinking ahead. Diet is my number 1 thing I need to figure out.
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  14. #44
    Registered User Andrew_S's Avatar
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    W2D4
    10-27-11


    Back Squat (testing upper back...)
    185 x 8,6,6,6

    Leg Extensions
    100 x 20 x 3

    RDL
    235 x 10,10,20

    Leg Curls
    75 x 20,13



    I haven't been back squatting since the...beginning of the year I believe. There is a bony protrusion on the right side and there is a..numbness and soreness that comes with having a BB on there. When I stopped back squatting, it was a constant thing...felt fine after I switched to front squats and stopped doing GMs or anything else with a BB on the back. ANYWAY, I won't be going back to back squats, I just like to test it now and then to see if it's magically healed...it's not. I just like to get that out there since it's strange to see somebody avoiding back squats, but that's the way it is and my lifting isn't defined by one exercise.

    Other than that, things went OK. Trained fasted again...I feel like I have less energy during the workout, but so far no crashes. I'll take that. Skipped calves since I have some running around to do in a few hours and that will probably have me regretting doing legs first.
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  15. #45
    Lol NegatronPrime's Avatar
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    lol at people thinking you lift.

    we all know these videos are several gifs put together with sfx Andrew. you aints foolins me
    *Unaesthetic Crew* Disregard V-Taper, Acquire PRs.

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  16. #46
    Master Skullsmith phozosado's Avatar
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    RDLs are POWERFUL. Nicely done.
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  17. #47
    Registered User Andrew_S's Avatar
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    Originally Posted by NegatronPrime View Post
    lol at people thinking you lift.

    we all know these videos are several gifs put together with sfx Andrew. you aints foolins me
    Lulz, the biggest trick Andrew_s evar pulled was making the world believe he didn't liftz.

    Here is my one and only real video I recorded.


    Originally Posted by phozosado View Post
    RDLs are POWERFUL. Nicely done.
    Thanks, still testing the waters with them. Opinion on depth? From everything I've read and talked to others the bar should go just past knees like I was trying, but it doesn't feel like much after doing deeper SLDLs. I still need to lean forward more...trying to keep that lower back healthy, but I kept knocking my damn knees.
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  18. #48
    Registered User Andrew_S's Avatar
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    W2D5
    10-28-11


    Bench
    135 x 15
    155 x 12
    175 x 6
    185 x 4
    175 x 4
    155 x 7
    135 x 10

    Incline Bench
    135 x 5 x 3 (lulzlulzlulz)

    Decline DB Bench
    45 x 20,13,11

    DB Flyes
    35 x 15,12,10

    DB Preacher Curls
    30 x 12,8,7

    Pronated/Rev DB Curls
    30 x 15 x 2

    Laying Tricep Extension
    30 x 18,14,10

    Band Tricep Pushdown
    mini (stretched out) x 12,15

    Little extra dumb-funny in one of the sets. Damn you Pandora!!!


    I've been using 1 minute rest on everything on hyper days. The pyramid brought the muscle fatigue fo sho. Incline was comical afterwards...there was a dead zone from chest up a few inches that made the light weight tough after the previous work. Solid stuff...I felt da pump.
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  19. #49
    Master Skullsmith phozosado's Avatar
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    LOL at the music change. Funny as hell. Would have made me drop the weight on my throat. And not necessarily by accident.

    Awesome volume with little rest.
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    I dont know about only going just past knees. Here is a clip from Lyle and the link to EXRX.

    In the RDL bar is only lowered as low as the lifter can go without rounding the low-back, for most people this usually puts the bar just below the kneecap. However, I have seen the very occasional person with freak hamstring flexibility or exceedingly long arms go lower than this and keep their back flat but for most just below the kneecap is about the limits.
    Video in link:
    http://www.exrx.net/WeightExercises/...nDeadlift.html



    Looking strong! Too bad about your knee on the squat. They look so clean!
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  21. #51
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    You're right, I just checked that link and some starting strength info and I'm clearly too upright with too much knee flexion. Even the reps where the bar is upper shin it's out of whack because of too much squatting down. Doesn't help that the nsca site shows the RDL as more of a SLDL,..hardly any bend in the knee and the ass isn't back far enough. Thanks for the heads up.

    Knees are OK, it's a bone spur or something, upper back. I went ahead and ordered a manta ray, so that'll at least let me get some back squat work in, even if it isn't ideal.
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  22. #52
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    Originally Posted by Andrew_S View Post
    You're right, I just checked that link and some starting strength info and I'm clearly too upright with too much knee flexion. Even the reps where the bar is upper shin it's out of whack because of too much squatting down. Doesn't help that the nsca site shows the RDL as more of a SLDL,..hardly any bend in the knee and the ass isn't back far enough. Thanks for the heads up.

    Knees are OK, it's a bone spur or something, upper back. I went ahead and ordered a manta ray, so that'll at least let me get some back squat work in, even if it isn't ideal.
    I think your current form is almost like a rack pull without the rack. I think a little more dropping back with your butt and less knee bit.

    Ah, I cant read. I completely missed that you were talking about an issue with your back. spicyisslowtoday.
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    Great job, Andrew! I like the vids
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    Just found this. In
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

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    Originally Posted by spicyprice View Post
    I think your current form is almost like a rack pull without the rack. I think a little more dropping back with your butt and less knee bit.

    Ah, I cant read. I completely missed that you were talking about an issue with your back. spicyisslowtoday.
    True. I don't know if they'll stay in after changing them...they'll function extremely similar to SLDL with the change. Could just go heavy/light with SLDL.

    Originally Posted by lovingit View Post
    Great job, Andrew! I like the vids
    I like videos because they are like a series of rapidly changing pictures, but maybe that's just me.

    Originally Posted by psychodiver9 View Post
    Just found this. In
    :Waves:
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  26. #56
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    Originally Posted by Andrew_S View Post
    True. I don't know if they'll stay in after changing them...they'll function extremely similar to SLDL with the change. Could just go heavy/light with SLDL.
    Did you look at Lyles comparison article? Its a good thorough description of each.

    http://www.bodyrecomposition.com/tra...l-vs-sldl.html

    I personally love them...... good for dat booty
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    Originally Posted by spicyprice View Post
    Did you look at Lyles comparison article? Its a good thorough description of each.

    http://www.bodyrecomposition.com/tra...l-vs-sldl.html

    I personally love them...... good for dat booty
    Yeah, I checked it out. My SLDL is very close to how he describes RDL (I use slightly less knee bend, but I don't lock my legs either) and that's the way I prefer it. I would never round my back like he is showing for SLDL in a million years unless doing very light GMs or SLDL with DBs, bands, or a combination. 250-300lbs and rounded like that makes me a sad panda.

    BTW, claims must be backed up on bb.com, pictures of said booty?
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  28. #58
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    Originally Posted by Andrew_S View Post
    Yeah, I checked it out. My SLDL is very close to how he describes RDL (I use slightly less knee bend, but I don't lock my legs either) and that's the way I prefer it. I would never round my back like he is showing for SLDL in a million years unless doing very light GMs or SLDL with DBs, bands, or a combination. 250-300lbs and rounded like that makes me a sad panda.

    BTW, claims must be backed up on bb.com, pictures of said booty?
    when I saw the rounded back pic I thought the same thing...... paprika your discs.

    Theres a reason one of my leg days is atg squats, rdl, gm, glute bridge........ the booty is currently under construction! (I inherited a pancake from my mother!)
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    Originally Posted by spicyprice View Post
    when I saw the rounded back pic I thought the same thing...... paprika your discs.

    Theres a reason one of my leg days is atg squats, rdl, gm, glute bridge........ the booty is currently under construction! (I inherited a pancake from my mother!)
    All good moves. If the glute bridge gets too easy, you can check out (if you haven't already)...

    http://bretcontreras.com/2010/08/the...read-the-word/
    http://www.youtube.com/watch?v=Nv7iGFQqsDE

    Bret is The Glute Guy, after all. He has a lot of info on the subject, there is a free pdf, etc.

    Bulgarian split squats with DBs are glute death when taken deep, more than lunges IMO, and of course all the ones you mentioned. So many options with all this stuff.
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    Registered User spicyprice's Avatar
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    Originally Posted by Andrew_S View Post
    All good moves. If the glute bridge gets too easy, you can check out (if you haven't already)...

    http://bretcontreras.com/2010/08/the...read-the-word/
    http://www.youtube.com/watch?v=Nv7iGFQqsDE

    Bret is The Glute Guy, after all. He has a lot of info on the subject, there is a free pdf, etc.

    Bulgarian split squats with DBs are glute death when taken deep, more than lunges IMO, and of course all the ones you mentioned. So many options with all this stuff.

    I have def read some of his stuff, but not recenttly. Thanks for the hip thrust link. I am maxed out on 90lb with the BB (preloaded ones) and was just upping reps. Will watch the vid a few times and try it out next week. And agreed with the BSS, although I do those on the other leg day. srs burning with those!
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