Francis333's Beginning Log!

[Teenwolf2]

I think you are right. A bit of an ego creeping in there with the 180.



Naw you guys aren't being hard on me I really appreciate that you even take the time to keep up with my progress. Thanks bros!

Our pleasure! When is the next workout coming? I'll be at 225 squat, 240 dead, 165 bench and row and 120 press, as well as +50 dips at the end of next week. Gotta stay ahead of me man!

[Francis333]

Our pleasure! When is the next workout coming? I'll be at 225 squat, 240 dead, 165 bench and row and 120 press, as well as +50 dips at the end of next week. Gotta stay ahead of me man!

Ill update in a minute!
... wow you are already benching more than i am

[Francis333]

Workout A:SS

Squat

220x5/5/5 +5

bench Press

160x5/5/4 +5

Deadlift

255x5 +5

Overall pretty good workout. Didnt feel like doing dips.

[Teenwolf2]

Nice deads man, what happened with the bench?

And how do the squats feel for the reset?

[Francis333]

Nice deads man, what happened with the bench?

And how do the squats feel for the reset?

Thanks brah. Bench just wasn't there. Those aren't even accurate reps because the spotter kept touching the bar. But I did get all reps today!

Squats are feelin alright. Pretty hard for a reset. feelshardman

[Francis333]

Workout B:SS

Squat

225x5/5/5 +5

Military Press

125x2/2/2/2/2/2 +5

I like low reps. These were a bit low but still pretty good. Should I be resting less on these than 3x5?

Pendlay Rows

200x5/5/5 +5

lulz form. Going to reset to 155

Chin ups

+15x5/5/5

Not sure if 15lbs or 20lbs I forget.

Overall great workout. I'm really liking MP. 8x1 next time?

[Francis333]

Here is some lulz followed by my bench form:



The deadlift was a PR. Would that form even count in a contest/ should I still count that as my PR?
Need to fix the stupid head coming off the bench. Other than that how is it?

[Teenwolf2]

You're on the right path man, keep at it.

Yeah next press workout should be 8x130x1, with maybe 30s to a minute rest between sets. and yeah low reps is the way to go, allows the explosiveness you need for ohp

Good squats man, you'll soon be at 250!

[Francis333]

You're on the right path man, keep at it.

Yeah next press workout should be 8x130x1, with maybe 30s to a minute rest between sets. and yeah low reps is the way to go, allows the explosiveness you need for ohp

Good squats man, you'll soon be at 250!

Alright will do. Usually I rest more than that. Squats are getting hard. Pretty sure I failed to get all reps last workout And my form is breaking down (weight is shifting to toes)...we will see.

[Teenwolf2]

Alright will do. Usually I rest more than that. Squats are getting hard. Pretty sure I failed to get all reps last workout And my form is breaking down (weight is shifting to toes)...we will see.

Maybe when you flat out fail squats, you could peg it back to 180 or so and do pause squats, or other than that start dropping the sets across and go madcows style 5x5. Or you could just do 3x3 and progress that way for a while. Either way, the fact is that you have reset and it still is hitting a wall, so it's time for either a major reset or mix it up. Maybe find your max even?

[Francis333]

Maybe when you flat out fail squats, you could peg it back to 180 or so and do pause squats, or other than that start dropping the sets across and go madcows style 5x5. Or you could just do 3x3 and progress that way for a while. Either way, the fact is that you have reset and it still is hitting a wall, so it's time for either a major reset or mix it up. Maybe find your max even?

I like the idea of major reset to 180. What would finding my max do?

[Teenwolf2]

I like the idea of major reset to 180. What would finding my max do?

Creates a CNS adaptation, any low rep work is mainly increasing the ability of your nerves to communicate with your muscles = greater force production.

Reset to 180 and pauses would be great, helps give you confidence in and out of the hole

[Francis333]

Creates a CNS adaptation, any low rep work is mainly increasing the ability of your nerves to communicate with your muscles = greater force production.

Reset to 180 and pauses would be great, helps give you confidence in and out of the hole

Finding my max or working at lower rep ranges would do that?

Will do brah thanks!

[Teenwolf2]

Finding my max or working at lower rep ranges would do that?

Will do brah thanks!

Well finding your max is low rep, but yeah triples, doubles and singles are generally seen as more CNS recruitment work than strength training

[UngeneticAzn]

Well finding your max is low rep, but yeah triples, doubles and singles are generally seen as more CNS recruitment work than strength training

Isn't strength training mainly improving the neuromuscular interaction?

[Teenwolf2]

Isn't strength training mainly improving the neuromuscular interaction?

To a degree, but that's like saying that high reps is purely sarcoplasmic hypertrophy as opposed to myofibril, the two go hand in hand, it just depends to what extent. Low reps has the greatest degree of CNS recruitment to initiate the highest force production needed to move the heaviest weight. Does that kinda clear it up?

[rasse226]

Were you trying to use PL form in that last video?

Are you squatting low bar or high bar?

[Francis333]

Were you trying to use PL form in that last video?

Are you squatting low bar or high bar?

No I just use my own form. Don't really use PL or whatever that even is defined as.

I just:
-feet on floor
-elbows at 45 degrees to torso
-arch
-bench to nipples
-general medium grip
Thats all bro.

As for squatting I am squatting kind of in the middle. I would say mostly high bar as its on my traps mostly. Low bar feels hella akward so low on my back.

[rasse226]

The main thing you want to create when benching is tightness, if your tight as **** on the bench your going to get good results and if your loose you will end up weak and hurt.

If you have trouble keeping the weight on your heels when you squat try to push your knees out as hard as you can and sit back a little more

[Francis333]

Workout A:SS

Squat

230x5/4/5 +5

Phuck man. Failed 2nd set. Couldn't even make it to my previous plateau before stalling feelsbadman

Bench Press

160x5/5/5 +5

Yes! BW bench for reps finally. Might have bounced the bar off my chest a bit on last set but I will move to 165 next week if I dont do a deload.

Deadlift

260x5 +5

Pretty good. You can see my 325 max above.

Dip

+40x8/8/ +5

Damn this hurt my chest the first set but it was fine on the second. Even the dips are getting to be grinders, lovin it.

Overall good workout. Really disappointed about the squats but I will do a reset to 180 like you said Twolf.

Just want to take some time to give a big thanks to teenwolf, rasse, comps and AZN for following along. Thanks alot guys, you are actually motivating me in the gym and your help on my form checks are greatly appreciated. More gains to come, thanks brahs!

[Francis333]

The main thing you want to create when benching is tightness, if your tight as **** on the bench your going to get good results and if your loose you will end up weak and hurt.

If you have trouble keeping the weight on your heels when you squat try to push your knees out as hard as you can and sit back a little more

Yes I am pretty tight on BP. So much so that my hip flexors sometimes cramp up/ I pull them because they are so tight .Lower back feels tight when I pull out from under the bar. Thing I need to work on is shoulder blade tightness and I am going to start medicine ball rolling and foam rolling the blades to try to fix that.

Thanks for the squat advice I always try to push knees out, but sitting back feels really akward. I will try to get a form check up.

[rasse226]

Yes I am pretty tight on BP. So much so that my hip flexors sometimes cramp up/ I pull them because they are so tight .Lower back feels tight when I pull out from under the bar. Thing I need to work on is shoulder blade tightness and I am going to start medicine ball rolling and foam rolling the blades to try to fix that.

Thanks for the squat advice I always try to push knees out, but sitting back feels really akward. I will try to get a form check up.

You really need a small ball to be able to loosen up those traps. A foam roller is not even going to get that deep in the tissues.

I think i already linked a video on how to do the ball rolling.

[Francis333]

You really need a small ball to be able to loosen up those traps. A foam roller is not even going to get that deep in the tissues.

I think i already linked a video on how to do the ball rolling.

Yea I watched it. I am subbed to him on youtube. I don't have a lacrosse or tennis ball atm. I will try to find one thanks brah.

[UngeneticAzn]

To a degree, but that's like saying that high reps is purely sarcoplasmic hypertrophy as opposed to myofibril, the two go hand in hand, it just depends to what extent. Low reps has the greatest degree of CNS recruitment to initiate the highest force production needed to move the heaviest weight. Does that kinda clear it up?

I know training in the lower rep ranges is a mix of strengthening the CNS efficiency and myofibrillar hypertrophy, but I was confused when you said "CNS recruitment work than strength training", unless you meant "more CNS recruitment work than myofibrillar hypertrophy".

On a side note, at what rep range do you believe induces primarily sarcoplasmic hypertrophy? I've heard anything more than 12 reps is worthless. I've also heard 15 and 20. Or does it really just depend on the total TUT? I tend to never venture above 12 rep sets. Just want to get your opinion because I've been wondering about this for a while.

[Francis333]

I know training in the lower rep ranges is a mix of strengthening the CNS efficiency and myofibrillar hypertrophy, but I was confused when you said "CNS recruitment work than strength training", unless you meant "more CNS recruitment work than myofibrillar hypertrophy".

On a side note, at what rep range do you believe induces primarily sarcoplasmic hypertrophy? I've heard anything more than 12 reps is worthless. I've also heard 15 and 20. Or does it really just depend on the total TUT? I tend to never venture above 12 rep sets. Just want to get your opinion because I've been wondering about this for a while.

wtf are you guys talking about....aware me

[Francis333]

Workout B:SS

Squat

185x5/5/5 -45

Reset my squat. Not sure if my CNS is fried or wtf is happening because I actually struggled doing this. I did pause at the bottom so that could be why and my back hurt a bit from DLing on wednesday.

Military Press

130x1/1/1/1/1/1/1/2 +5

Great! Still progressing on these. 8 sets was a grind man. I even got 2 reps on the last set.

Pendlay Rows

155x5/5/5 -45

Wow felt these more. Touched my chest each time. Felt more explosive.

Chin-ups

+20x5/5/5 +5

Relatively easy. Trying to focus on pulling elbows down instead of just pulling body up. Hopefully I will see some lat size with the reset and more mind muscle connection in the chins.

Overall pretty good workout. I may do a deload week next week as I havent had one in a while. What do you guys think? Maybe go heavy on monday and friday and deload wednesday? Or just deload the whole week?

[Teenwolf2]

wtf are you guys talking about....aware me

we are just saying that max effort work is better at training your muscle recruitment paths than higher reps.

AZN I would say sets of 8 at a lower weight, with greater TUT and hence better MMC with lower rest times is the best way to get microtrauma IMO. Most people just go too far with the high rep thing, but the intensity and TUT is a big part too.

Get a vid of these squats! Nice mp and chins mang!

[Francis333]

we are just saying that max effort work is better at training your muscle recruitment paths than higher reps.

AZN I would say sets of 8 at a lower weight, with greater TUT and hence better MMC with lower rest times is the best way to get microtrauma IMO. Most people just go too far with the high rep thing, but the intensity and TUT is a big part too.

Get a vid of these squats! Nice mp and chins mang!

microtrauma=hypertrophy???

Not sure what you exactly mean by muscle recruitment (strength or hypertrophy) either.

Will get a vid for squats on monday! Will be deloading most likely. Havent done one in so long. Yes I think my MP will be progressing fine now that I started 6x2 and 8x1. Going for 125x5 soon enough after deload week, going to really focus on form this upcoming week! Chins will be shooting up in weight now that I went to 3x5, they were pretty easy!

[UngeneticAzn]

we are just saying that max effort work is better at training your muscle recruitment paths than higher reps.

AZN I would say sets of 8 at a lower weight, with greater TUT and hence better MMC with lower rest times is the best way to get microtrauma IMO. Most people just go too far with the high rep thing, but the intensity and TUT is a big part too.

Get a vid of these squats! Nice mp and chins mang!

So you say anything above 8 reps is unwise? I like to progress up to 3x8 then add weight as well, but with machine and cable isos, I've heard 10-12 reps are better.

[comps]

So you say anything above 8 reps is unwise? I like to progress up to 3x8 then add weight as well, but with machine and cable isos, I've heard 10-12 reps are better.

How could someone even say "above 8 reps is unwise".
Focusing on TUT is just as important as MMC.
Do both, and 30 reps can give the same results as 8 reps.