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11-20-2012, 03:54 PM #4051
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11-20-2012, 09:04 PM #4052
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11-21-2012, 03:00 PM #4053
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
Training Log: http://forum.bodybuilding.com/showthread.php?t=149560173&p=977407473#post977407473
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11-21-2012, 05:27 PM #4054
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,981
- Rep Power: 218997
Didn't even know wtf I was gonna do today but it was awesome. Feel like I just did a pile of *******.
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
Last edited by dopamine72; 11-21-2012 at 05:37 PM.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-21-2012, 05:31 PM #4055
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,981
- Rep Power: 218997
lol thanks brahs.
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.Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-21-2012, 07:18 PM #4056
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 studTraining Log: http://forum.bodybuilding.com/showthread.php?t=149560173&p=977407473#post977407473
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11-21-2012, 07:23 PM #4057
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.
My Journal (RIP 05/11 - 09/13):
http://forum.bodybuilding.com/showthread.php?t=134256491
DIY Plyo Boxes:
http://forum.bodybuilding.com/showthread.php?t=151765733
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11-21-2012, 07:40 PM #4058
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11-21-2012, 08:44 PM #4059
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11-22-2012, 12:58 AM #4060
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11-22-2012, 08:46 AM #4061
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11-23-2012, 07:06 AM #4062
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11-23-2012, 07:34 AM #4063
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11-23-2012, 02:00 PM #4064
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,981
- Rep Power: 218997
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11-23-2012, 06:01 PM #4065
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11-23-2012, 07:05 PM #4066
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11-23-2012, 07:38 PM #4067
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,981
- Rep Power: 218997
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.Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-23-2012, 07:44 PM #4068
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,981
- Rep Power: 218997
lol thanks man, come over whenever, srs
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.Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-23-2012, 08:22 PM #4069
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?Planted like a tree beside the river of truth.
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11-23-2012, 08:30 PM #4070
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,981
- Rep Power: 218997
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11-23-2012, 08:44 PM #4071
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 wtfPlanted like a tree beside the river of truth.
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11-23-2012, 08:55 PM #4072
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,981
- Rep Power: 218997
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.Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-23-2012, 09:12 PM #4073
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.Planted like a tree beside the river of truth.
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11-23-2012, 09:55 PM #4074
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11-23-2012, 10:47 PM #4075
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11-24-2012, 01:36 AM #4076
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,981
- Rep Power: 218997
See if bringing up your back helps and let me know. I bet it will. You can do standing rollouts with the wheel right?
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.
Thanks LuJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-24-2012, 02:14 AM #4077
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.
Planted like a tree beside the river of truth.
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11-24-2012, 05:08 AM #4078
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.
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11-24-2012, 06:44 AM #4079
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
Training Log: http://forum.bodybuilding.com/showthread.php?t=149560173&p=977407473#post977407473
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11-24-2012, 06:46 AM #4080
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