Xuaxace getting fat/strong on summer log.

[KrazyEyezKillah]

Bench is solid as fuk man, and i'm glad you're able to do deads again!
Looking forward to seeing you pull some serious weight, I'm sure you'll be reppin out 4 plates soon.

[Xuaxace]

Real awesome to see some deadlift work going on here man! Your sumo form looked really on point especially considering the fact that you took such a long break from the movement.

4 plate dead by the end of your cut...?

Thanks mate, still quite a few things to work on but not a bad first effort tbh, at first I was bending my knee too much and getting the bar a bit too infront ( seems to happen a lot with people that switch from conventional to sumo), then I just focussed on keeping the bar as close to my skin as possible. I do hope a 4 plate deadlift by the end of the cut :3. Considering I squat 4 plates it should not be a big ask, but I am patient.

Sounds good. You'll be repping 205kg for 5 in half a year :3

haha, that is the math that I like to see... continous overload might be a bit of wishful thinking, but if the back holds up, it could be a possiblity :3

Yep. My poverty keyboard doesn't have accents.



Someone told me the exact opposite; he said I'd have no power off the lower portion of the lift. This made me happy.

haha neither does mine, had to google it!


Well, the floor press, like many people perform it, (medium, narrow grip, not much thorasic arch) ends up being a lockout movement. I have changed the variables (grip and thoracic arch) so the bar is almost in my chest or sometimes touching, which essentially makes a bit like a box squat in terms of improving explosiveness. I wish I could use bands or chains for this movement, I definitely think it would help a lot to make it more explosive though.

Bench is solid as fuk man, and i'm glad you're able to do deads again!
Looking forward to seeing you pull some serious weight, I'm sure you'll be reppin out 4 plates soon.

thanks man, if I could get 265 x 5 I would be all over the moon, will try my hardest.
hahaah, well it will take 4 months based on progression to rep 4 plates :3.

[Xuaxace]

given that I had done squats on sat and deads yesterday I had to take it easy today, no back squats. Was super tight today, so glad i didn't do low bar!


front squat

40 x 8
60 x 5
80 x 5
100 x 5
112.5 x 4 pr
100 x 10 pr
60 x 10 (paused)

Changed my stance, to a wide front squat stance like dan green, felt amazing. Still a few things to work on like knee caving in, getting my hips closer to the bar, rebound speed etc, but overall i was very happy with this result

Depth is going to be a bit lower than parallel but not the atg type that i used to do before

high bar

some high bar

40 x 8
60 x 8
80 x 8


GHR

15kg x 15 pr
15kg x 10
15kg x 8
15kg x 4

very low rest times, killed it


some oly work

snatches to 50kg, and some clean and jerks. Snatches felt way off due all the front squatting, I kept trying to clean the weight rather than snatching it lulz



---


112.5 x 4 (yes a bit of caving in, will work on that )




100 x 10




dat der attentive grant picking the camera that had fallen

[Teenwolf2]

Nice fronts, you will be at 120x5 very soon if you give them some love.

[AdamNW]

strong front squatting mate :3 didn't pull on your back at all?
looks like you have come back to the movement very strong
used to do wide stance front squats a lot when i had my injury, but felt much better with narrow stance.

do you feel much stronger with it?

[Xuaxace]

Nice fronts, you will be at 120x5 very soon if you give them some love.

I will give it all the tender love and care I can :3. I have never even picked up 112.5kg so to get 4 it was good, even with the wide stance :3

strong front squatting mate :3 didn't pull on your back at all?
looks like you have come back to the movement very strong
used to do wide stance front squats a lot when i had my injury, but felt much better with narrow stance.

do you feel much stronger with it?

no pulling at all mate, wide stance always takes that tension off my QL (by prevening pelvic rotation).

I feel like I am on rails with the wide stance, so much more confident than with the narrower tbh!, a bit of a quad/glute trade off but seems worth it.

[jd007914]

Your front squat is basically my back squat bro! Looking real good keep it up

[Xuaxace]

had about an hour or so for this session... took a nap and slept in, ops.


bench press high reps for lulz

97.5 x 3
107.5 ( 236lb) x 10, it is a PR, wanted 11 but messed up. Pretty messy set up overall today but whatever

floor press

80 x 3
100 x 3
100 x 3
110 x 4

worked on explosiveness


facepulls

microband x 15 x 6

incline db press

40kg x 8
45kg x 8
35kg x 15 bb reps (slow and controlled)

db row

60kg x12, hooked, couldn't be bothered today tbh

machine seated rows

just random weights

58kg x 12 x 2
50kg x 12 x 2
45kg x 12 x 2

more or less ^^^^



----

sloopyness

[Xuaxace]

Your front squat is basically my back squat bro! Looking real good keep it up

haha you must not do a lot of high reps then! I really want to hit 3 plates front squat. Adam has hit it and we tend to be pretty similar with leg strength (more or less), hopefully i can make that happen, would be pretty awesome.

[Meadey]

haha you must not do a lot of high reps then! I really want to hit 3 plates front squat. Adam has hit it and we tend to be pretty similar with leg strength (more or less), hopefully i can make that happen, would be pretty awesome.

Worst part about heavy front squats = passing out after you unrack it srs

[Xuaxace]

Worst part about heavy front squats = passing out after you unrack it srs

been close to that in the past lulz. specially on overhead press (at least I didn't fully passout and hit the rack like adam has though!). It does keep you on your toes. That is why I spotted at 4 reps in 112.5 x 4, windpipe was fairly constricted and I was running out of oxygen in the head haha.

[DDon1996]

How do you do facepulls with your band brah?

[jd007914]

Worst part about heavy front squats = passing out after you unrack it srs

Have come close/10

[Xuaxace]

overhead press 1 day

50 x 5
60 x 3
70 x 2
77.5 (171lb) x 1 x 2... sucks about not being able to get a double... but what can you do


push press

80 x 1 x 3
90 x 1 x 2
95 (210lb) x 1 x 2

missed 100kg, but not bad regardless


skullcrusher

48.5kg x 5
58.5kg x 8 pr + 3 strict, no extention shortly after

48.5kg x 10 no shoulder extetnion
48.5kg x 8 no shoulder extention


now, I seem to get a bit of **** for doing my skullcrushers the way I do. firstly the way I perform them is to hit both my long head and the medial/lateral heads in one movement. If anyone knows about anatomy is that the longhead is also a shoulder extensor/adductor therefore it is optimally worked when the shoulder is in flexion (think overhead tricep movements). When it comes to a skullcrusher, you want the arms to drop back to flex the shoulder and stretch the longhead. This is why I bring my elbows go back. After I get a rebound from the tricep (and my teres major also). My shoulder extends to the point that my elbow is pretty much vertical and the all the tricep extention happens. Not that it is at least 90 degrees of elbow extention (probably a bit more if counting some of the extension happening while I extend the shoulder too).

TLR, elbow extention remains within the normal ranges of movement, the extra shoulder extention allows for the longhead to be worked optimally. Overall, a kickass tricep movement. Also worth noting that my "arch" actually takes emphasis away from the lat and chest because I am reducing the distance between origin and insertion so there is not much emphasis on them.


58.5kg x 8





here is a video of the anatomy of a pullover,






--------


barbell curls,

40kg x 15 + 4 +4 +4 myo reps


and some other type of curls

10kg plate x 20 hammer curls + some db curls.

[Xuaxace]

How do you do facepulls with your band brah?

got a video today for it :3

after filimg i realised I needed a bit more external rotation so I am not clearing my head so the band can come a bit further back and finalize the external rotation. I usually use the red bad, the purple one is too hard for facepulls that emphasize on external rotation. For the more conventional facepull that emphasizes on the rear delt (transverse extension, the purple one gives me a hell of a pump)

Have come close/10

Stay safe brah, don't want to hit your head on the rack like Adam!

[DDon1996]

stretch the humerous.

orly?

after filimg i realised I needed a bit more external rotation so I am not clearing my head so the band can come a bit further back and finalize the external rotation. I usually use the red bad, the purple one is too hard for facepulls that emphasize on external rotation. For the more conventional facepull that emphasizes on the rear delt (transverse extension, the purple one gives me a hell of a pump)

Stay safe brah, don't want to hit your head on the rack like Adam!

I'll have to try it. I've never heard of doing external rotation/transverse abduction as opposed to transverse extension, that's intradasting.

[Xuaxace]

orly?


I'll have to try it. I've never heard of doing external rotation/transverse abduction as opposed to transverse extension, that's intradasting.

haha i was in rant mode, I always make spelling mistakes like that when I don't double check.


--

Definitely not much people talk about it. Probably because most users think as facepulls as a rear delt movement, so they just have to do a rowing movement to hit the rear delts. I always thought, that specially when done in between presses that more external rotation would help offset all the internal rotation happening while pressing and keeping the external rotators warm.

I tend to do both variations (for rear delt and for external ratators), usually band/external rotation version while pressing and rear delt rope facepulls (with more weight) when doing accessory work

[AdamNW]

TLR, elbow extention remains within the normal ranges of movement, the extra shoulder extention allows for the longhead to be worked optimally. Overall, a kickass tricep movement. Also worth noting that my "arch" actually takes emphasis away from the lat and chest because I am reducing the distance between origin and insertion so there is not much emphasis on them.

inb4 rammel



strong push pressing mate (Y) that 95kg - 100kg range is still pretty ****ing good imo. probably 100kg fresh, you did quite a bit of work before it.

Stay safe brah, don't want to hit your head on the rack like Adam!

close to home mate :'(

never had an issue with front squatting, the press is what ****s with me. feel like i can't go near my heavy potential with it anymore - at least for now

[Xuaxace]

a bit of a short session, but a good day non the less. Changed shoes to wrestling for low bar and it worked great for my wide stance today


squat

90 x 5
110 x 5
130 x 5
150 x 3

170 x 5 (375lb) pr

front squat

40 x 8
60 x 5
80 x 5

almost passed out twice, had to stop... funny how we talked about this yesterday and it happened to me today... fu. Hypothesis is that i went to front squats extremly soon after my low bar squat and i was gassed.


snatches

26kg x 1 x 10
40kg x 1 x 3
50kg x 1
60kg x 1 (And quite a few missed attempts)

Main issues at this stage is being confident to drop under the bar quick, i am way too slow... no confidence. Overall technique was getting a bit better.


ghr

20kg x 12 pr
20kg x 8
20kg x 5
bw x 20

low rest time on this as I on;y had 5 mins left


leg extention in pounds

150lb x 8
170lb x 5




-----

[Xuaxace]

inb4 rammel



strong push pressing mate (Y) that 95kg - 100kg range is still pretty ****ing good imo. probably 100kg fresh, you did quite a bit of work before it.


close to home mate :'(

never had an issue with front squatting, the press is what ****s with me. feel like i can't go near my heavy potential with it anymore - at least for now

yeah 100kg range... I think I di 97.5 not too long ago... just I am very unfamiliar with the movement... technique videos suck for this so I have to think a bit more about it. Maybe get some actual progression scheeme going after my overhead press would definitely help...


felt bad for saying that, should have put a no offence intended tag . Gotta stay faint free m8!

[Ensix]

a bit of a short session, but a good day non the less. Changed shoes to wrestling for low bar and it worked great for my wide stance today


squat

90 x 5
110 x 5
130 x 5
150 x 3

170 x 5 (375lb) pr

front squat

40 x 8
60 x 5
80 x 5

almost passed out twice, had to stop... funny how we talked about this yesterday and it happened to me today... fu. Hypothesis is that i went to front squats extremly soon after my low bar squat and i was gassed.


snatches

26kg x 1 x 10
40kg x 1 x 3
50kg x 1
60kg x 1 (And quite a few missed attempts)

Main issues at this stage is being confident to drop under the bar quick, i am way too slow... no confidence. Overall technique was getting a bit better.


ghr

20kg x 12 pr
20kg x 8
20kg x 5
bw x 20

low rest time on this as I on;y had 5 mins left


leg extention in pounds

150lb x 8
170lb x 5




-----

strong back squats. why hassle with front squats though?

[jd007914]

strong back squats. why hassle with front squats though?

This.

Very strong back squat, if I were you I'd screw front squats and squats the same day. Daz not safe brah, stay safe.

[rasse226]

Mirin those back squats! Your squatting my all time best deadlift right there

[Xuaxace]

got absolutely drained today. Mainly matched pr's or Pr's....


bench

95 x 3 paused, not sure why
110 x 3
120 x 4, + 2 a bit later on. **** this ****. That said, full lockout reps I think. which might be a PR if that is considered. Need to check vid


facepulls

20-25kg x 15 x 6

rack chins

bw x 8
20kg x 8
20kg x 8

+ pull up 10kg x 12

flat db press haven't done this movement for 6 weeks

45 x 3
50 x 6... matched pr... **** this
47.5kg x 7 x 2 bodybuilding reps.

Was extremly slow on this today... probably what killed it.

sumo deadlifts

100kg x 5
122.5 x 5
142.5 x 5 ... man I struggled with this... my legs were shot, my erectors were shot form presses...


kroc rows

60kg x 8
70kg x 24 (strapped) pr

guilotine bench

70kg x 20 + 4 + 4 + 3 myo reps + 60kg x 10


horizontal rowing machine, 1 handed

60lb x 12 exploesive
90lb x 8 exploesive.

heavier than it looks srs, not bad for one hand.


------


120 x 4






142.5kg x 5 sumo

[Xuaxace]

strong back squats. why hassle with front squats though?

This.

Very strong back squat, if I were you I'd screw front squats and squats the same day. Daz not safe brah, stay safe.

Quad accessory work. I have done fronts after back squats for a long time. I don't want to squat 3 times a week and I have to low bar twice a week so I will have to hit fronts after low bar. It is never much of an issue though... It seems that my almsot fainting had more to do with bar placement and rushing to get the front squat done.

Mirin those back squats! Your squatting my all time best deadlift right there

woah, rasse! where have you been mate! Going to hang around bb.com?

[-Lucifer]

Strong Krocz.

[Xuaxace]

Strong Krocz.

cardio of the week for sure... took me close to 10 mins to catch my breath, just brutal and had to spent like 10 mins tapping and taking tape off the 60kg dumbbell because that is the highest in the gym. I hate when I have to add plates.

[-Lucifer]

cardio of the week for sure... took me close to 10 mins to catch my breath, just brutal and had to spent like 10 mins tapping and taking tape off the 60kg dumbbell because that is the highest in the gym. I hate when I have to add plates.

That's a pita for sure. My gym had db's upto 150 lbs. Now I train at home, but I use the bar for everything because it's convenient.

You noticed any difference after doing Krocs for a while?

[Xuaxace]

That's a pita for sure. My gym had db's upto 150 lbs. Now I train at home, but I use the bar for everything because it's convenient.

You noticed any difference after doing Krocs for a while?

There is another gym that is 5 mins further that has db's to 90kg... that is where I did 80kg x 8. Good thing that it is 24/7 3$ entry fee. I just can't be bothered going there for now, but probably will a lot more during summer.

As far as difference. Huge IMO. I rate krocs as the goat rowing movement (mind you a do two variations, to chest and to lat) so that hits my whole back pretty well. I have noticed thickness definitely coming out, grip strength improving a lot. even the brachialis quite a bit (as it is the main flexor in the row... usually the weak link on very high reps).

I guess now that I am cutting I will be able to see the results, that said I haven't bulked and done krocs... just on the phase of recomping in the last 6 months).

[AdamNW]

that is still some unreal rowing mate (Y)
was going to ask tonight what happened to 5 star, but now i know :3


sumo looked pretty good tbh, perhaps could focus on driving through with the hips a bit earlier on those later reps, i.e. as soon as you clear the knees
just keep progressing on it :3
just wait till you are at 4-5plates+



ps loving the head shake mid set when the music drops (Y)