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

[JohnSmeton]

very nice, strong squat

do you find regular squats work better than hack squats and smith squats for you being that you are taller?

[dopamine72]

My benched finally moved after not benching heavy or frequent for the past 3 weeks, 530/293/600 this meet brah.
I'ma bench 300 and be stronger than you bro.

Nice man. That's weird, you must have been benching way too heavy. Some 400+ bencher told me to pretty much never max and that's the key lol. I believe that's a big role no doubt.

I bet throwing 405 up like that felt good

It felt decent. Done it before so no biggie. The speed was great that felt good.

Nice strong workout, so well structured and designed bro. You have learnt a lot in training and understanding what it takes to stimulate progress. Very admirable srs
Q; What are ur 3 top stretches for low body mobility prior to squatting?

Thanks Chris.

There is no top 3 exercises imo. Its a top handful you must do imo.

- Pigeon
- Couch Stretch/super couch stretch
- Klokov stretch (quads)
- Hammie stretch/standing and seated
- Seated adductor stretch (long adductor stretch)
- Standing Adductor stretch
- Calve stretch
- Lots of foam rolling
- The voodoo band

very nice, strong squat
do you find regular squats work better than hack squats and smith squats for you being that you are taller?

Work better for what exactly? I assume you mean growth? If so I'm not sure. I don't have access to leg machines unless I roll to the gym. I would use the hack squat machine if I could and maybe some leg press occasionally. If you're looking for growth get your back squat as strong as possible and do machines also + never forget front squats. IMO.

Two Days ago:

Lighter Back squats
(long warmup)
315x1
345x1
365x1
395x1
405x1 @ 6

- Last set flew, no wraps either

Deadlifts. No belt. No Straps
135x3
225x3
275x3
315x2
365x1
405x1
455x1
495x1 @ 6

Reverse bands
495 @ Top x 1
545 @ Top x 1
585 @ Top x 1
645 @ Top x 1 @ 10

- Weight basically came to a complete stop at knees, could have given up but I grinded. And I rarely grind. Vid should be up later

Backoff
545 @ Top x 5 (more)

RDL's
315x10

- **** that, cardio

BBing/Stretching/Jumprope

Pretty tired and its been two days so might take today off as well then hit some upper tomorrow. I could use an extra day of rest. Been stressed out a lot lately too. Was a killer session though. I could be in a wheelchair right now

[Blizzard589]

Damn you really beat the crap outta yourself there. Stay safe.

[dopamine72]

Damn you really beat the crap outta yourself there. Stay safe.

Find out info regarding your ex gf that makes you feel terrible

Expect a gym session that will leave you feeling crippled...

I did really enjoy myself that session. Was hella fun. Then back to reality. Makes me wanna start "partying" again.

[Woody-5]

Nothing like a light 405 squat sesh
Killer stuff dopey. That's some badass pulling, holy hell at that 645 lockout

[dopamine72]

Nothing like a light 405 squat sesh
Killer stuff dopey. That's some badass pulling, holy hell at that 645 lockout

Thanks Woody. It was heavy lol

[Lachdanan]

Reverse bands
495 @ Top x 1
545 @ Top x 1
585 @ Top x 1
645 @ Top x 1 @ 10

How do you calculate the resistance of the band brah?

Do you yoke one weight, record the band length, then change the weight yolked and record the band length again, from that calculate the change in band displacement, and you can get the Young's modulus of the band normalized by the cross-sectional area of the band, and using that value you can assume locally linear elasticity of the band and compute the band tension for an arbitrary displacement of the band?

Because I just write band #4 I record the lift separately like you though.

[Ironlife]

Damn rev band deads are fun sh,it.

Try not to let the info about the ex get to u too much mate, stay off the hard stuff if your going out to clubs

[dopamine72]

How do you calculate the resistance of the band brah?
Do you yoke one weight, record the band length, then change the weight yolked and record the band length again, from that calculate the change in band displacement, and you can get the Young's modulus of the band normalized by the cross-sectional area of the band, and using that value you can assume locally linear elasticity of the band and compute the band tension for an arbitrary displacement of the band?
Because I just write band #4 I record the lift separately like you though.

LMFAO

Dunno why but I found this post hilarious. Well the bands are pretty damn loose at the top of the lift, therefore I simply put the weight that's on the bar and counted it at the top. Because its pretty close to that being the bands are not creating much, if any resistance.

Damn rev band deads are fun sh,it.
Try not to let the info about the ex get to u too much mate, stay off the hard stuff if your going out to clubs

Hell yeah bro, thanks

And yeah. Its tough. Its why im lifting so damn heavy because its more fun and takes my mind off of her a little more.

Here's the vid brahs:

[jshaw5]

Absolutely sick pulls man, way to give a big middle finger to that sticking point. I love that you kept the camera on for the post-lift celebrations haha.

[dopamine72]

Absolutely sick pulls man, way to give a big middle finger to that sticking point. I love that you kept the camera on for the post-lift celebrations haha.

lol thanks man. I'm still recovering from that session if you can believe it, srs. Its mainly my back, knees, and hips that need a little more rest. And yeah I was debating it or not, but I left it in for fun haha.

I got a session in yesterday. Just an easier one since I'm so beat still.

Bench
(long warmup)
225x5
275x3
315x1
345x1
365x1 (smooth)

Backoff Sets
225x10
225x10 (way more)

WG DH Pullups
BW x 6
BW x 7
BW x 8
BW x 8
BW x 8 (more)

Dips
BW x 20
BW x 20

Stretching/Jumprope/Rehab/BBing

[dopamine72]

Still sore from that deadlift session nearly a week ago now srs. Wow.

Yesterdays sesh:

Volume Back Squats
350x5
350x5
355x5
355x5
355x5 (more)

-Hitting my 5x5 PR right here pretty much and it was the strongest I have ever felt on 5x5. Could have used more weight but it was not necessary.

Front Squats
225x3
275x1 Puased
315x1 Paused
345x1 @ 6

225x10 (way more, just cardio)

- Upper back shot at this point, the deadlifts the other day still got me

Ab Wheel/Stretching/Foam Roll

500 Back sqaut is in the bag. I am so bad at repping and know myself so well that I can safely say 500 is here. Not sure when I will go for it. I also know a 405 front squat is here. I think my next heavy back squat day I'll go for 485ish depending on how I feel.

[Woody-5]

juicy work my man!
Love those heavy fronts after that beast back squat 5x5.

and mirin that easy 365 bench on a light day


Stay strong and keep clean, you've come so far already

[Farley1324]

You have surpassed my 5x5 back squat PR now. (by the extra 5 lbs on sets 3-5)

[dopamine72]

juicy work my man!
Love those heavy fronts after that beast back squat 5x5.
and mirin that easy 365 bench on a light day
Stay strong and keep clean, you've come so far already

Hell yeah thanks Woodman. Appreciate it a lot!

You have surpassed my 5x5 back squat PR now. (by the extra 5 lbs on sets 3-5)

You are still one of the most inspiring posters on here for me (nh). You are one of the people that made me wanna squat correctly. And I remember when you were exponentially stronger than me on the back squat. You gave me a lot of motivation so thanks for that bro. One of my biggest goals right now is to 5x5 squat 405. I know I have 365 in me. But its gonna be a long road.

[Farley1324]

You are still one of the most inspiring posters on here for me (nh). You are one of the people that made me wanna squat correctly. And I remember when you were exponentially stronger than me on the back squat. You gave me a lot of motivation so thanks for that bro. One of my biggest goals right now is to 5x5 squat 405. I know I have 365 in me. But its gonna be a long road.

Thanks man.

With enough time you'll get to that. You pretty well have a handle on it, just a matter of time to get there.

[Farley1324]

Well, this is bb.com, remember...

there are rules.

[dopamine72]

Thanks man.
With enough time you'll get to that. You pretty well have a handle on it, just a matter of time to get there.

Appreciate it bro.

did you come out as not natural yet?

Dude are you serious right now? Really? I mean you are either trolling or serious. Either way you have now lost all my respect (if you even care, I'm guessing not).

What is this the 3rd or 4th time I have asked you not to talk about that in my journal or in the open? You have blatantly disrespected me multiple times now. Its against the rules to discuss on this forum and also illegal. I have no choice, I cannot discuss stuff like that even if I wanted to. If all you are going to do is continue to be disrespectful then you can stay out of my journal. Srs.

I thought we were cool but I guess not. Or maybe you just don't know where to draw the line? Do you not socialize much in real life?

And for what its worth I have never lied to anyone yet regarding this subject. Plenty of people ask me and I always tell them the truth strait up no BS. I am very big on honesty here and will not lie to anyone. Especially if its a beginner. Never in my life would I wanna give a new lifter false hope. Its too bad things are the way they are. Otherwise I don't think this would even be an issue like it is now.

Nonetheless check yourself Kyle. What you keep doing isn't cool with me. You can either stop now or just leave. Either way it doesn't make much of a difference to me because all I ever remember is mostly negative/mean posts from you. And if I were to give you advice it would simply be to feel better. Because anyone that's as negative as you cannot be feeling too great about themselves. You must be hurting inside. So if these are my last words to you. Feel better and be more positive. Life is too short to be so negative.

[dopamine72]

Oh and what Kyle (The Shoeless wonder) is doing could actually get my journal closed/locked. I use this journal for myself as a motivational tool to keep my lifting in check. I know a few of you on here follow it and enjoy my journal as well. If I could talk about this crap I would, but I can't. I have no choice. If the discussion does pop up, threads get closed/locked and people get banned.

So for you to risk my own journal Kyle.... One of my own personal motivational outlets that helps keep me sober and keeps my lifting in check is a very selfish thing for you to do. Shows a lot about your character in general. If you don't have some sort of apology to post in here Kyle, then just stay out.

Yesterday I hit my biceps and stretched. Did some cardio too. Tonight is gonna be some SOHP/Bench work with weighted pullups maybe. We'll see. I got a late start today and I have been very busy still.

[metalmullisha]

did you come out as not natural yet?

What a douchey move. not cool brah.

[Ironlife]

Nice volume squats mate, followed by front squats is the way to do it.

Lots of stretching after that workout i take it?

[nwskier]

Some nice progress here. Always motivating to see you pushing hard, Colin.

And props on you for staying motivated and sober. That's more respectable than a 405 bench! Though I'm sure you'll be blowing by 405 sometime this year.

Been lurking but haven't had time to post. Just wanted to drop my support in here for ya. Keep going strong bro

[dopamine72]

What a douchey move. not cool brah.

Seriously. But whatever not trippin over it. Haters gon hate.

Nice volume squats mate, followed by front squats is the way to do it.
Lots of stretching after that workout i take it?

Thanks. Yeah lots of stretching. I'm not even sore today besides my upper back still from the 645 @ top deadlift.

Some nice progress here. Always motivating to see you pushing hard, Colin.
And props on you for staying motivated and sober. That's more respectable than a 405 bench! Though I'm sure you'll be blowing by 405 sometime this year.
Been lurking but haven't had time to post. Just wanted to drop my support in here for ya. Keep going strong bro

Thanks Tim. I agree. 405 bench should happen within the next few weeks hopefully.

[dopamine72]

Yesterday: Light Day

SOHP
185x3
185x5
185x8 (more, easy)

Klokov Press
95x15 (easy but pumped)

- Gonna work on these again because they develop my entire delt area all around amazingly well

Incline Close Grip Bench Press w/ Chains
195 @ Top x 10
195 @ Top x 12
195 @ Top x 15 (more but challenging)

WG DH Pullups
BW x 7
BW x 7
BW x 8
BW x 11 (more but challenging)

Jumprope/Stretching/Cardio

Kept it really light and easy today because my upper back is still killing me from deadlifts. The 5x5 squats the other day didn't help either. Upper back pumps of peace all day every day. They are finally feeling better today though. Big back session up next scheduled. Light squats/medium deads and BBing back work. Also hit my biceps the day between 5x5 squats and this workout so they are sore right now and growing.

[metalmullisha]

what bands do you use for reverse band deads?

[dopamine72]

what bands do you use for reverse band deads?

These: http://www.flexcart.com/members/elit...id=495&pid=248

They were pretty much hanging loose at the top of the deadlift lockout so I counted the full weight on the bar at the top. Def felt like it was over 600 fosho so the weight posted was accurate.

[dopamine72]

I'm overtrained. Not a lot, but starting to become. It was really fun though. Had a good run. Gonna take a couple days off if I can. Hit up cardio and stretching. Then start off with a light or volume day. I'm due for upper and this sucks. Because I was wanting to set myself up for a heavy bench PR. But its so difficult to keep every single lift moving up at once. Anyways. I need to rest up seriously.

If I were to do proper programming, today would have been a heavyish squat day and dynamic effort deadlift day. I know this because I was not recovered fully from my last sessions. My upper back is still killing me as well. Its not a strain, its just a combo of pumps and DOMS.

Medium Squats
(30 min Warmup)
Bar x 20
135x5
185x2
225x2
275x2
315x1
365x1
405x2 (harder than it should have been but I had 3+ in the tank)

- Oh yeah and this was 100% raw no wraps even. Yeah I know I went against my previous rule of wrapping up after 405. But my knees are feeling strong even though one is still sore. They can handle it.

Medium/Heavyish Deadlifts
135x3
225x3
315x1
365x1
405x1
455x1 (like butter)
500x3 @9

- Matched PR. Dissapounted in these. Like I said I should have done a DE day because I was not fully recovered from my 645 reverse band deadlift. It took so much out of me I'm not gonna lie and try to act all hard. I have come to the conclusion that my next programming plans will only have me deadlifting heavy every 1.5-2 weeks. The rest will be DE or possibly very moderate rep work. I'm going to be focusing a lot on squats and building the hammies up with light/medium weight RDL's. And if my knees can hand it I'll give GHR's a try again as well. All in an effort to raise my deadlift in the most efficient way possible.

Strict BB Rows
225x10
275x10
315x10

-No belt, but I did use straps because that allows me to really feel my back doing the work.

WG DH Pullups
BW x 12

- One set with a few left in the tank. Very strict no momentum. No ******* kipping pullups

Rehab/Stetching/Jumprope/light curls

[metalmullisha]

These: http://www.flexcart.com/members/elit...id=495&pid=248

They were pretty much hanging loose at the top of the deadlift lockout so I counted the full weight on the bar at the top. Def felt like it was over 600 fosho so the weight posted was accurate.

i have those bands as well. Monday I will be doing reverse band deads, so i will see how our deads match up.

[dopamine72]

i have those bands as well. Monday I will be doing reverse band deads, so i will see how our deads match up.

Haha nice! What weight did you use last time on reverse band deads? Gonna be interesting for sure I'm stoked!

[Ironlife]

Huge deads mate, nice work for the triple.

Id probably keep using wraps, just think long term mate.