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
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10-21-2011, 03:20 PM #31
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10-21-2011, 03:34 PM #32
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10-23-2011, 09:40 AM #33
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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10-24-2011, 04:37 PM #34
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10-26-2011, 02:06 PM #35
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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10-26-2011, 03:04 PM #36
Systematic destruction in here. Like the BB row numbers. Leading the Bench too.......nice!
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This Machine Kills Fascists.
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BULKING LOG : http://forum.bodybuilding.com/showthread.php?t=137967093&pagenumber=
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BTK - Bleed Time Krew
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"He runs, an activity that we defeated eons ago when humans discovered we are slower than every other animal on earth and can ride horses" - joelash302
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10-26-2011, 03:19 PM #37
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10-26-2011, 03:56 PM #38
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10-26-2011, 04:26 PM #39
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10-26-2011, 04:37 PM #40
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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10-27-2011, 08:19 AM #41
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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10-28-2011, 07:43 AM #42
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10-28-2011, 07:49 AM #43
RDLs are POWERFUL. Nicely done.
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This Machine Kills Fascists.
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BULKING LOG : http://forum.bodybuilding.com/showthread.php?t=137967093&pagenumber=
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BTK - Bleed Time Krew
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"He runs, an activity that we defeated eons ago when humans discovered we are slower than every other animal on earth and can ride horses" - joelash302
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10-28-2011, 08:11 AM #44
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.
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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10-28-2011, 09:15 AM #45
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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10-28-2011, 03:50 PM #46
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.---
This Machine Kills Fascists.
---
BULKING LOG : http://forum.bodybuilding.com/showthread.php?t=137967093&pagenumber=
---
BTK - Bleed Time Krew
---
"He runs, an activity that we defeated eons ago when humans discovered we are slower than every other animal on earth and can ride horses" - joelash302
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10-28-2011, 04:14 PM #47
- Join Date: Sep 2009
- Location: San Diego, California, United States
- Age: 41
- Posts: 8,683
- Rep Power: 40546
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.
http://www.exrx.net/WeightExercises/...nDeadlift.html
Looking strong! Too bad about your knee on the squat. They look so clean!What's Spicy Training For?? LIFE MOTHER F-ER!
http://forum.bodybuilding.com/showthread.php?t=155227363
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10-28-2011, 04:42 PM #48
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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10-28-2011, 05:40 PM #49
- Join Date: Sep 2009
- Location: San Diego, California, United States
- Age: 41
- Posts: 8,683
- Rep Power: 40546
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10-28-2011, 06:52 PM #50
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10-28-2011, 07:15 PM #51
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10-28-2011, 07:31 PM #52
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10-28-2011, 08:53 PM #53
- Join Date: Sep 2009
- Location: San Diego, California, United States
- Age: 41
- Posts: 8,683
- Rep Power: 40546
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 bootyWhat's Spicy Training For?? LIFE MOTHER F-ER!
http://forum.bodybuilding.com/showthread.php?t=155227363
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10-28-2011, 09:25 PM #54
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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10-28-2011, 10:43 PM #55
- Join Date: Sep 2009
- Location: San Diego, California, United States
- Age: 41
- Posts: 8,683
- Rep Power: 40546
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10-29-2011, 04:12 AM #56
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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10-29-2011, 11:18 AM #57
- Join Date: Sep 2009
- Location: San Diego, California, United States
- Age: 41
- Posts: 8,683
- Rep Power: 40546
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!What's Spicy Training For?? LIFE MOTHER F-ER!
http://forum.bodybuilding.com/showthread.php?t=155227363
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10-29-2011, 07:33 PM #58
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10-29-2011, 07:36 PM #59
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10-29-2011, 07:51 PM #60
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