The weights never lie. My natural high. Do this sh*t till I f*cking die.

[quadsimodo]

Having more LBM allows you to not be as lean but still look awesome as fuk.

So remember everyone, get big.

amen

[Blizzard589]

Dem traps


Dem shouldahs


Dem shawts




Oh lawd!

[quadsimodo]

do you also know why you're making all these gains, it's because you finally found your routine that is producing your gains. that's the joy of training. especially when you base it off a method and alter it your way to fit your needs. that's the joy of making your own routine. the most successful lifters make their own routine. base it off something good and then modifying it to suit their needs

[dopamine72]

Didn't even know wtf I was gonna do today but it was awesome. Feel like I just did a pile of cocaine.

Front Squats
315x1
335x1
355x1(So easy)
365x3(Challenging)(Saw stars 2nd rep)

SOHP
215x3
210x3
210x3

CGBP
245x8
245x8
245x7

Chins
BW x 8
BW x 8
BW x 8

Shrugs
135x20
225x10
315x5
405x5
495x8

Volume Curls
5 sets very pumped

[dopamine72]

Looking thick and juicy man (nohomo)

oh snap, look at that new photo. I'll echo the sentiments here. Looking big homie. + props at maintaining abs while doing it too.

Dem traps
Dem shouldahs
Dem shawts
Oh lawd!

lol thanks brahs.

do you also know why you're making all these gains, it's because you finally found your routine that is producing your gains. that's the joy of training. especially when you base it off a method and alter it your way to fit your needs. that's the joy of making your own routine. the most successful lifters make their own routine. base it off something good and then modifying it to suit their needs

True for the most part. I have found that less volume, more rest and regulating intensity seems to give me the best results. Also I dropped my meal frequency and upped my meal sizes. Its for sure lowered my metabolism and allowed me to gain more weight.

[quadsimodo]

True for the most part. I have found that less volume, more rest and regulating intensity seems to give me the best results. Also I dropped my meal frequency and upped my meal sizes. Its for sure lowered my metabolism and allowed me to gain more weight.[/QUOTE]

I agree with what you said and I'm happy that you finally found what yields great results for you. Saw your vid and my jaw dropped lol. and come post in my log you stud

[PeterGibbons316]

Front are absolutely crazy man. At first I thought it was just going to be a single and I was still impressed. Then you did 2 more...mind = blown.

[Woody-5]

Holy phucking fronts! 365 for a trip is unreal! In for 4 plate front

[nwskier]

you just hit retard strength level. mind blown at those fronts

[Ironlife]

Solid form on squats, dude. Loving the controlled tough reps!

[quadsimodo]

you just hit retard strength level. mind blown at those fronts

lol retard strength. that's what me and genova have lol. I see him repping 405 on front squats next for a double. added as inspirational btw. and check my about me to know my life story about why I started lifting

[johnblythe]

Feel like I just did a pile of cocaine.

lol. this helped start my day on the right track.

good work bud

[BabyOilBrah]

fukin wow man, I would be happy for 1 rep. Very impressive Colin.

[dopamine72]

I agree with what you said and I'm happy that you finally found what yields great results for you. Saw your vid and my jaw dropped lol. and come post in my log you stud

Front are absolutely crazy man. At first I thought it was just going to be a single and I was still impressed. Then you did 2 more...mind = blown.

Holy phucking fronts! 365 for a trip is unreal! In for 4 plate front

you just hit retard strength level. mind blown at those fronts

Solid form on squats, dude. Loving the controlled tough reps!

lol thanks everyone. I wanted at least a double so I am happy.

lol retard strength. that's what me and genova have lol. I see him repping 405 on front squats next for a double. added as inspirational btw. and check my about me to know my life story about why I started lifting

Haha will do man

lol. this helped start my day on the right track.
good work bud

fukin wow man, I would be happy for 1 rep. Very impressive Colin.

^^Thanks guys

For my trance brahs, use the high quality

[Mvick07]

I just did a pile of cocaine.[/B

awww ****


bro, that was fuking nice. Im miring the ohp just as much.


and im mirin your gym even more lololol!! SRS, i want to lift with you one day, let me get stronger though lol

[Blizzard589]

Strong sh!t bro, you're right on my heels! I hit 370x4 on fronts in the gym today. That was my 4th time squatting this week so was a bit tired and 4th rep was a little sloppy but it wasn't too bad. 405 ain't too far now! Wanna race to something? 405x3?

[dopamine72]

Draggin ass today. Hips and lower back so tight. Need to stretch and foam roll badly.

Recovery Squats
275x5
275x5
275x5

--These were easy but they felt terrible/sucked. Anyone know that feel?

Band Pull Throughs
x10
x15
x20
x30

Light Curls
3 sets of 35 with light DB's for tendons

Volume Bench
295x5
295x5
295x5
295x5
295x5(more but challenging)

--5x5 PR. Feeling a little weaker tho. Finished in about 25 min.

WG DH Pullups
BW x 5
BW + 25 x 2
BW + 45 x 2
BW + 45 x 2
BW + 45 x 2
BW + 45 x 2
BW x 10 (not the strictest)

--Meh, I weight 230+ now so these are tougher.

EZ Bar Curls
65x10
85x5
105x10
105x10(more but tendons starting to hurt)

Feeling burnt out, need to eat and rest. Heavy backs and then possibly a max DL session sometime next week. Feel fat.

[dopamine72]

awww ****
bro, that was fuking nice. Im miring the ohp just as much.
and im mirin your gym even more lololol!! SRS, i want to lift with you one day, let me get stronger though lol

lol thanks man, come over whenever, srs

Strong sh!t bro, you're right on my heels! I hit 370x4 on fronts in the gym today. That was my 4th time squatting this week so was a bit tired and 4th rep was a little sloppy but it wasn't too bad. 405 ain't too far now! Wanna race to something? 405x3?

Holy hell Zach. That is a massive front. You def have me beat. I might have been able to grind out another rep, but the triple was hard and the reps had rest in between. Plus you don't use a belt lol.

You have 405 in you I bet. I guess I'll race but I'm not trying to rush my gains. Thanks man.

[Blizzard589]

[I][I][B]--These were easy but they felt terrible/sucked. Anyone know that feel?

Yes, def know that feel. It's usually due to a tired lumbar, IME.

Holy hell Zach. That is a massive front. You def have me beat. I might have been able to grind out another rep, but the triple was hard and the reps had rest in between. Plus you don't use a belt lol.

You have 405 in you I bet. I guess I'll race but I'm not trying to rush my gains. Thanks man.

Thanks, brah. Stupid pre-workouts make me do crazy things sometimes.

I have an ugly 405 in me. Not gonna attempt it until I feel I can do it with good form. I'm not trying to rush anything either so don't worry. I take the gains as they come. What are your estimated front and back squat maxes right now?

[dopamine72]

Yes, def know that feel. It's usually due to a tired lumbar, IME.
Thanks, brah. Stupid pre-workouts make me do crazy things sometimes.
I have an ugly 405 in me. Not gonna attempt it until I feel I can do it with good form. I'm not trying to rush anything either so don't worry. I take the gains as they come. What are your estimated front and back squat maxes right now?

Yeah bro I feel the same way about maxing. I don't like failing and I don't like feeling that tired/burnt out feeling I get after I max. I feel its counter productive for optimal progress.

Back squat is at least 455. Front squat is a safe 395.

[Blizzard589]

Yeah bro I feel the same way about maxing. I don't like failing and I don't like feeling that tired/burnt out feeling I get after I max. I feel its counter productive for optimal progress.

Back squat is at least 455. Front squat is a safe 395.

Yup, exactly. You can still test your progress with a submaximal single and judge based on how fast it goes up. 100% is reserved for life or death situations lol

Nice numbers there, man. Those are pretty close; what do you attribute that to? Just a strong core? That's an 87% ratio. Mines at like 78%.... I just read according to Charles Poliquin that if the ratio is less than 85% you have a structural imbalance lol wtf

[dopamine72]

Yup, exactly. You can still test your progress with a submaximal single and judge based on how fast it goes up. 100% is reserved for life or death situations lol
Nice numbers there, man. Those are pretty close; what do you attribute that to? Just a strong core? That's an 87% ratio. Mines at like 78%.... I just read according to Charles Poliquin that if the ratio is less than 85% you have a structural imbalance lol wtf

Indeed and thanks. I was talking about this with Nomz the other day. He says its because I'm a quad dominant squatter with a strong core. I pretty much agree. I also think a good back and upper back play a role as well. I also prefer to say midsection instead of core. Nonetheless Nomz is a very knowledgeable guy and he has been helping me a bit with my programming on squats/deads. He deserves credit fosho.

As far as exercises that helped get my front squat up are concerned. Standing ab wheel hands down. I can do that combined with light front squats and as long as my back squat goes up my front squat goes up. I don't really have to front squat super heavy much. And of course building my back up as much as I can.

That's very interesting about what Charles said. I mostly agree. I believe having that type of a ratio will keep lifters more safe from injury. Having a strong midsection is so important. It can prevent many terrible things from happening.

[Blizzard589]

Indeed and thanks. I was talking about this with Nomz the other day. He says its because I'm a quad dominant squatter with a strong core. I pretty much agree. I also think a good back and upper back play a role as well. I also prefer to say midsection instead of core. Nonetheless Nomz is a very knowledgeable guy and he has been helping me a bit with my programming on squats/deads. He deserves credit fosho.

As far as exercises that helped get my front squat up are concerned. Standing ab wheel hands down. I can do that combined with light front squats and as long as my back squat goes up my front squat goes up. I don't really have to front squat super heavy much. And of course building my back up as much as I can.

That's very interesting about what Charles said. I mostly agree. I believe having that type of a ratio will keep lifters more safe from injury. Having a strong midsection is so important. It can prevent many terrible things from happening.

I thought I was quad dominant with a strong core lol damn. I got a buddy who has a ~72% ratio... Gotta break the bad news to him lmao. I started saying midsection after I read Jamie Lewis use it but it never caught on so I guess I just kinda dropped it. It sounds much manlier than "core" haha.

Since I've been doing full body workouts, my core has been pretty hammered indirectly from squatting so often. I know you love those rollouts though... I'm pretty sure my weakness is my rhomboids. Gotta bring my strict pendlay row up and see if that helps.

[im2manly]

mirin' dat dere SOHP. Front squat/core strength is unreal. How much do you think you could DL at this point?

[-Lucifer]

Hay, Dope. I'll just echo what everyone else has said - that's some amazing front squatting.

[dopamine72]

I thought I was quad dominant with a strong core lol damn. I got a buddy who has a ~72% ratio... Gotta break the bad news to him lmao. I started saying midsection after I read Jamie Lewis use it but it never caught on so I guess I just kinda dropped it. It sounds much manlier than "core" haha.

Since I've been doing full body workouts, my core has been pretty hammered indirectly from squatting so often. I know you love those rollouts though... I'm pretty sure my weakness is my rhomboids. Gotta bring my strict pendlay row up and see if that helps.

See if bringing up your back helps and let me know. I bet it will. You can do standing rollouts with the wheel right?

mirin' dat dere SOHP. Front squat/core strength is unreal. How much do you think you could DL at this point?

Thanks bro. Well I failed 540 a month ago but that was a fluke. The ground was not level thus making it similar to a deficit dead. And I wasn't 100%. Gonna go for 540 again soon. Realistically 100% fresh I should have more than that.

Hay, Dope. I'll just echo what everyone else has said - that's some amazing front squatting.

Thanks Lu

[Blizzard589]

See if bringing up your back helps and let me know. I bet it will. You can do standing rollouts with the wheel right?

I'm like 95% sure it will help. Full ROM standing? No lol. I was really close when I weighed 210 but not at 220+ like I am now. Haven't really tried though. If I hit midsection lately it's just been standing cable crunches. Really gets the fibraz poppin with dat dere MMC.

[BabyOilBrah]

--These were easy but they felt terrible/sucked. Anyone know that feel?

Volume Bench
295x5
295x5
295x5
295x5
295x5(more but challenging)

--5x5 PR. Feeling a little weaker tho. Finished in about 25 min.

WG DH Pullups
BW x 5
BW + 25 x 2
BW + 45 x 2
BW + 45 x 2
BW + 45 x 2
BW + 45 x 2
BW x 10 (not the strictest)

I know that feel 225 felt heavy when I was warming up yesterday.

SICKKKKKKKKKKKKKKKKKKKK bench man, that's pretty crazy. Your pressing strength had gone through the roof.

LOL pullups become much much harder when you're heavier, I'm up to 218 as of this morning and I have to do some today, I noticed last time I did the they felt a lot harder haha. When I was 205 or less they were easy.

[quadsimodo]

skimming all these knowledgeable posts people are posting. I haven't done core work in over a year so I'm going to start to do so again. A strong core is what builds stability for the big lifts. That's why on my lower body days, I'm gonna adding windsheild wipers, hanging leg raises, maybe L-sits to V-sits, and dragon flags. That's also why my front squat hasn't gone up due to lack of core strength. Summer of 2011 I had a pretty strong core at 210 pounds and my best front squat was 350 and not training core since april. When I went up to 240, I was only doing 315x2 do to weak core strength. Now I'm gonna add core into my routine. Plus that will make me look better lol

[quadsimodo]

I know that feel 225 felt heavy when I was warming up yesterday.

SICKKKKKKKKKKKKKKKKKKKK bench man, that's pretty crazy. Your pressing strength had gone through the roof.

LOL pullups become much much harder when you're heavier, I'm up to 218 as of this morning and I have to do some today, I noticed last time I did the they felt a lot harder haha. When I was 205 or less they were easy.

lmao everything has gone up a lot. yeah pullups heavier are a lot harder. When I was 210, I was able to do 20 pullups. Now at 230, I can only do 15 not locking out my arms. But I'd rather be 230 anyway lol