Squats Doubles today
BWx5 super fast
135x5
225x3
315x2
365x2, video:
405x2, video, not happy with depth but felt like I had another rep or two and the second rep the depth was better:
Backdown sets I didn't keep going on the main sets because I want to commit to really hitting some back down sets going forward I am going as low as I can
315x5 last rep paused stance (too) close
335x8, sucked probably could've kept going to 10 or 12 but this was tough enough that I felt like I was going to puke. I think that means I should do higher rep squats more often.
Done. 45 mins. I am hoping the back down sets get me stronger out of the hole which will create more confidence on the main sets and also force me to grind and stop bitching out/getting scared if the weight feels heavy. I am probably only squatting once a week for awhile as well. If I do Squat it will be straight DE. Squatting Monday above 80% this week was stupid. Probably not squatting next week at all to save strength for birfday deadlift bonanza.
Bench last rep paused, close grip to start
45x5
135x5
225x3
275x2, video:
315x2, regular grip, video:
350x2, got loose, kinda sucky, still better than I've been, video:
Floor Press because I am getting slow and grindy at the top and I suck at this, all sets except the last one were closegrip, last was POR
135x5
185x5
225x5
255x5, really slowed down, was scurred about the next one
275x5@7, coulda done this 10 times I think, I dunno even 5 may be a (PR), I pause my floor presses for an extended time to work on my top end
Yesterday
Crunch Machinex25,20,15,12,10,10,8
Eliptical- 25 minutes, heartrate between 120 & 130 the whole time
Rotary Calf Raise- 30,25,20,15,10
Deadlifts have video, camera's in the car and it's not particularly exciting, but I'll download it at some point.
135x5
135+add short minisx3, I just stand on them
225
315, bad form
315, better
365
365
405, not very fast at the top, too heavy
315
Good AMs deadlift stance
135x5
185x5
235x5
285x5
About 50 mins. The bands are a good addition for me, can definitely tell when I'm out of position. Was surprised at the difference between 365 and 405. One week.
Incline Hammer Strength wanted to do DBs but all the adjustable benches were taking by homosessuals feeling the burn with 40-60 lbs. DBs, nothing wrong with that at all but was annoying on a ****ty day
180x10
270x10
sucked
Seated Rows
3x10 was fine
Rope Pushdown ss Extension leaning forward
2x10 fine
Set the row at chest level and rowed it and held the squeeze
3x10, this isn't even a real exercise LOL!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Band pull apart
3x10xmini band these are easier and less painful when you don't pull both sides of the band apart
Mini Band Curls
x25 per arm, lulzy watching my son play with the monster mini imitating me.
Done. This was sucky and everything felt heavy and slow so I made it a silly de/un/reload type a thingy. I'll probably do a half assed leg and core workout tomorrow. I think I'm going to Floor Press first on Sunday my next workout since there's no legs involved and then seated shoulder press and then pushdowns. Simple and easy and leave me fresh and clean for Birfday Deadlift bonanza.
Squats
warm up
285x3
325x3
365x3, had to video on my phone and depth looks pretty good although the first rep was maybe just at parallel, but the last two were noticeably deeper than I've been getting. Had a couple/few more but this was meant to be easy so I just did the prescribed reps on 5/3/1 as a deload without deloading type of deal-yo
Press
115x5
135x5
155x10, lockout on the last couple was soft or possibry non-exisent but I don't really care.
Fin. 35-40 mins. Good workout. Wasn't quite recovered from Monday. Assuming due to GMs since the Pulls weren't hard with the exception of the 405+contrast which kinda snuck up on me at the top, but live and learn. Squatted a day early and nowhere near failure to get mah recovery on. Probably gonna Press every so often because I need to get my shoulders stronger. Not sure if it will be an every week thing, may even give it it's own day for the next month or two, or I might just do it in waves. I dunno. Realize I may not be fully recovered on Sunday AM but that's okay because it's just floor press and I got my eyes on the next time I bench for real which will be in 2 or 3 weeks most likely.
Knew I was probably going to be underrecovered from Pressin 2.5 days ago, plus I didn't want to get very close to failure since I wanna be fresh(er) tomorrow. Did some volume without much intensity
Floor Press extended pause close(r) grip
135x5
185x3
225
265
295, shoulder felt weird
315, shoulder felt bad (PR is 335 so 1 rep over 90%)
Incline looking to get the right number of reps over 90% and not hurt my shoulder
225x5
275x3
315x2, had at least one more rep maybe 2, hard to tell because the first rep was a lot worse than the second where I maintained a decent bar path (PR is tree fiddy so that's 3 reps total over 90 without getting too close to failure, I'll take it)
JM Presses last rep floated
135, 185, 225x5
Cable Cross ss Reverse Flies
3x10
Single Arm Pushdowns
3x10
Done. About an hour and a bit of change. Pretty good workout.
I've got a new birfday Tshirt locked and loaded, I think that the moon is in the proper juxtaposition of Jupiter, I slep almost 7 hours last night, and I'm gonna leave early and as necessary stare my way into the only decent bar in the gym. Let's do dis.
Deads
warm up
495, video, felt really off and heavy
550, felt like 585, so painfully slow and my legs started shaking, I almost called off the top set, but decided to cowboy up and hope for a birthday gift from the deadlift Gods and a second wind from ammonia, video:
600x0, couldn't be any closer, literally I could not have been any closer, was surprised it broke my mid shin to be honest, I wasn't aggressive at the top but that's okay last time I was stuck there and hitched I tore a bicep with 455 so I would rather miss than tear it with 150 lbs. more, anyways here's the video, I suck:
225 Sumo, 315 Beltless, 405, 495 trying to get set up right and my chest up.
Hammer Rows
90x10
180x10
270x10, switch to unilateral
180 per armx10
225 per armx10
Notes
Oh well. I was so pissed after this that I considered say puck it I'm doing Smolov. When I tore my bicep missing 455 around the same spot a few years ago I did Smolov and pulled 500 afterwards. I was thinking drastically to say the least. After eating a bunch of food and taking my antidepressants I decided that was a bit rash especially given I'm taking HCG to lose weight. I may revisit it though after I stop being a skinny winner. Two things I noticed as soon as I went above 405 were that the weight felt really heavy off the ground because I hadn't touched real weight in 3 weeks and I have forgotten how to grind a deadlift. Need more reps so I am going back to Trips, Dubs, Singles rotation, I will just wave my assistance work as I did the last 3 weeks (pulls, Romanians, speed pulls) and if I'm feeling burnt do a reload or take a week off.
I also believe that because I've been slacking on upper back my ability to overcome bad position(s) was negated somewhat. I keep saying I'll do back with Deads and then I'll do Back with my in week benching and then it just wasn't getting done. Basically I took a strength and made it a weakness. I am going to try the opposite. Obviously my biggest problem remains my form. Oh swell. I'm gonna try to eat more and get stronger and better and stuff.
.... that 600 was stupid close, internet high five for sticking with that lift for as long as you did, looked to me like you wanted that pretty bad even when it slowed near the knees.
you will get that soon, don't panic and go crazy Dtaps style switching everything up again. 600 will happen, work your way back up to it, and I bet you will get your delicious revenge.
My Powerlifting Journal =
http://forum.bodybuilding.com/showthread.php?t=124851791
Now that was very close! We have the exact same deadlift form and I missed 535 at that exact same spot as well, maybe it could be the setup were using is making our deadlift lockout very hard.
Best of luck with that 600, you'll get it very soon! I'm chasing after that 600 also, but I have to hit 545 first haha.
.... that 600 was stupid close, internet high five for sticking with that lift for as long as you did, looked to me like you wanted that pretty bad even when it slowed near the knees.
you will get that soon, don't panic and go crazy Dtaps style switching everything up again. 600 will happen, work your way back up to it, and I bet you will get your delicious revenge.
QFT. And Grassy Ass I am now 40 according to my wife. She is very proud of her 2.5 year youngerness to the point of not being very good at math. Yeah I fought my ADD pretty hard after the miss which is stupid(er) given that after 550 I knew it wasn't going to be a great day and I made a lot better run at it than I anticipated. Need to just regroup and try to pull (somewhat) properly. While I'm being a skinny gay (not there's anything wrong with that) I should take the time to overhaul my form on the Big 3 (already started working on bench and squat) because I think I could pull in the mid 6s at 220 if I did it right.
Originally Posted by leche1dura
Now that was very close! We have the exact same deadlift form and I missed 535 at that exact same spot as well, maybe it could be the setup were using is making our deadlift lockout very hard.
Best of luck with that 600, you'll get it very soon! I'm chasing after that 600 also, but I have to hit 545 first haha.
Yeah, I had similar struggles at 545, I dunno that what I do could be considered a "set-up" I air hump a couple few times and then try to pick the weight up. It is really not good so I would encourage you to make your form particularly early in the pull as far from mine as possibru because I'm basically all leverages and back. I think if I did some serious upper back focus I could overcome this up to maaaybe 615-25, but I would need to be strong enough to pull like 50 lbs. more than that with decent technique and a 7 plate deadlift would be more better than 625, so that's sorta where my focus will be with some rep work. I may not move impressive weight for awhile, but once I do hopefully it will be good instead of a little better than average. Thanks for checking in, good luck with the 545.
Originally Posted by arian11
Tiny calves are tiny, how can they hold up so much weight lol. And nice try on the deadlift, I got stuck in the same spot...but with 500.
I have no calves, alien abduction don't wanna talk about it. Thanks man. Unsolicited advices: when I ran Smolov with a torn bicep I couldn't do any kind of upper back stuff thru the Base, but once I got to the Intense I started doing a Upper Back day with lots of supported rows. I was squatting high but that's neither here nor there for Deads. If you do the Intense I would highly recommend giving this a try. I pulled 500 3 months after technically missing 455 which was a 20 lbs. PR attempt. So, basically I put 65 lbs. on my deadlift through Smolov and a month of Supported Rows. This was also the best my deadlift form has ever been because I actually arched my back and got my chest up possibly from all the squatting. Then I overtrained and got into my bad habits and the rest is history.
I have no calves, alien abduction don't wanna talk about it. Thanks man. Unsolicited advices: when I ran Smolov with a torn bicep I couldn't do any kind of upper back stuff thru the Base, but once I got to the Intense I started doing a Upper Back day with lots of supported rows. I was squatting high but that's neither here nor there for Deads. If you do the Intense I would highly recommend giving this a try. I pulled 500 3 months after technically missing 455 which was a 20 lbs. PR attempt. So, basically I put 65 lbs. on my deadlift through Smolov and a month of Supported Rows. This was also the best my deadlift form has ever been because I actually arched my back and got my chest up possibly from all the squatting. Then I overtrained and got into my bad habits and the rest is history.
Lol. Yea first time I ran smolov I didn't do anything else and still got 30 lbs on my deadlift off the base and then like 5 off the intense. This time I've incorporated some pullups on off days and speed deadlifts with chains after heavy squat workout during the intense. We'll see if that pays off.
Lol. Yea first time I ran smolov I didn't do anything else and still got 30 lbs on my deadlift off the base and then like 5 off the intense. This time I've incorporated some pullups on off days and speed deadlifts with chains after heavy squat workout during the intense. We'll see if that pays off.
Sounds good, but I would replace the deads with rows because it's going to be easy to get into bad habits pulling at that level of fatigue. Good luck with it.
Sounds good, but I would replace the deads with rows because it's going to be easy to get into bad habits pulling at that level of fatigue. Good luck with it.
I've just been wanting to practice my start position for deadlift since I never feel like my back is straight. At first it was a flexibility issue, but now its more of a cue I have to remember to do before I pull. Plus I don't go to a gym, so can't do supported rows or db rows. Can only do barbell rows which puts me in a similar position as a deadlift and puts almost as much stress on the lower back.
Thanks man. I didn't leave anything in the tank, just didn't have enough to finish.
Originally Posted by arian11
I've just been wanting to practice my start position for deadlift since I never feel like my back is straight. At first it was a flexibility issue, but now its more of a cue I have to remember to do before I pull. Plus I don't go to a gym, so can't do supported rows or db rows. Can only do barbell rows which puts me in a similar position as a deadlift and puts almost as much stress on the lower back.
I hear ya sqwaking big chicken, but I think it's going to be hard to really work on your set up while overreaching 3x per week on Squats, although there are more moderate days you still run the risk of being over-fatigued for the next Squat workout which kinda defeats the purpose of overreaching and could F you in the A IMHO. I would look at really upper back focus. Pullups work. So do supported rows, think like DB rows leaning on a bench or facing backwards on an Incline. This is based on seeing people who have had real big success with Smolov in the past. I've never seen an experienced guy who was natty (or really unnatty) Pull during the intense. Take it fwiw, I just know if I tried it would puck me up pretty good.
Bench with doubled mini every set alternated between Close and POR
135x3,3
185x3,3
225x3,3
275
315, got a little loose here will do better next time
Incline last rep paused
225x8
275x5
315x3, first time I've been able to pause the third rep on 315
Done. 45 minutes. Kicked ass today, don't know if it was the Taco Bell or the Wendler-esque workout outfit but I did work, best bench workout since I did 385. Upper back tomorrow. Need to get that strong to work on bar bath and bottom stability. Here's badness:
Good try. My mentor once told me that a lot of times people can't lock out their Deads because their hips are tight from Squatting. Maybe increase your stretching and mobility work a little and see if it helps?
Trying to be all sessy like my shaved head compadre Joe. Also wanted to focus on squeezing my shoulder blades together
Face/Neck Pulls moved lower because it makes me retract harder, tried to hold a bit
3x15,10,10
Neutral Grip Pullups my recent loosening of the dieting made these a bit harder
BWx10
+25x8
+45x6
Straight Arm Pull Downs with the rope again taking it further down to retract and isht
3x10
Hammer Curls these were all super duper strict and awesome mainly cuz my wife's spin class got done before I could do anything heavy or challenging
30sx10
40sx10
50sx5
60sx5
I hear ya sqwaking big chicken, but I think it's going to be hard to really work on your set up while overreaching 3x per week on Squats, although there are more moderate days you still run the risk of being over-fatigued for the next Squat workout which kinda defeats the purpose of overreaching and could F you in the A IMHO. I would look at really upper back focus. Pullups work. So do supported rows, think like DB rows leaning on a bench or facing backwards on an Incline. This is based on seeing people who have had real big success with Smolov in the past. I've never seen an experienced guy who was natty (or really unnatty) Pull during the intense. Take it fwiw, I just know if I tried it would puck me up pretty good.
Thanks for the advice dude. I should probably implement more pullups into my routine. My pullup strength has really gone down, especially since I've been gaining so much weight.
Good try. My mentor once told me that a lot of times people can't lock out their Deads because their hips are tight from Squatting. Maybe increase your stretching and mobility work a little and see if it helps?
Fo' shizzle. I don't do enough mobility stuff anyways I think it Jakes my squat depth too. I will start working it in.
Originally Posted by arian11
Thanks for the advice dude. I should probably implement more pullups into my routine. My pullup strength has really gone down, especially since I've been gaining so much weight.
No problem. Upper back strength is probably too important to my pull because it allows me to minimize the work my ass and hams do. I've always been good at pullups and rows, if I'm not morbidly obese I can usually make a solid run at 20 straight pullups with decent form. I've been neglecting upper back so I'm going to start doing it twice a week and hope that helps with the bottom of my bench and my pull. I'm also gonna try to fix my form so hopefully it all pays off.
No problem. Upper back strength is probably too important to my pull because it allows me to minimize the work my ass and hams do. I've always been good at pullups and rows, if I'm not morbidly obese I can usually make a solid run at 20 straight pullups with decent form. I've been neglecting upper back so I'm going to start doing it twice a week and hope that helps with the bottom of my bench and my pull. I'm also gonna try to fix my form so hopefully it all pays off.
Heh, when I was 50-60 lbs lighter I could hit like 17 straight pullups. Now its hard to get 5x5. I don't know if I could crack 10 straight pullups right now.
Heh, when I was 50-60 lbs lighter I could hit like 17 straight pullups. Now its hard to get 5x5. I don't know if I could crack 10 straight pullups right now.
When I was about 10lbs lighter I could do 3x10
Now 2 is exhausting. But my deads are going up and my back is getting sexier so I danno
Squats
315
365, got there but too close, only single I got on video because somehow the camera kept shutting off
405, same too hard, too much work over the last 2 days? I dunno but recovery wasn't there at all
425, same depth maybe a smidge deeper but the camera didn't get it so I don't know for sure slow and good morningy felt Batman
Backdowns extra deep was the intention
315x5, last rep paused, again camera pucked up
345x3, good depth, got video, was grindy though and I just cut it here because I wanted to
Not the best workout, I think I'm too old and sissified to lift 3 straight days even if one of them is half assed. Live and learn. Gonna start getting some wide stance/flat shoes/more powerlifting style squats in on Mondays and stuff since that helped with breaking at the hips at least a bittle tit. I may or may not download the useless videos since I didn't get anything important on film.
Originally Posted by arian11
Heh, when I was 50-60 lbs lighter I could hit like 17 straight pullups. Now its hard to get 5x5. I don't know if I could crack 10 straight pullups right now.
Yeah get stronger do em, do em a lot, maybe on one of your Squat days during Intense.
Originally Posted by Torrtrefireto
When I was about 10lbs lighter I could do 3x10
Now 2 is exhausting. But my deads are going up and my back is getting sexier so I danno
If your Deads are going up and you're sessified that's pretty much all there is isn't it?
Originally Posted by Black_Spit
Never knew you tore your biceps.
Looks like you're sitting right on top of 600. You'll get it soon now.
Yeah it was Christmas of 2009 I think? I don't remember. Been awhile and I had even less idea what I was doing, I didn't even know it could happen with light weight and slight flexion.
I like the idea of the back off sets. I'm getting tired of assistance work and I've been thinking of just replacing most of it with rep work with the main lift.
"So many people push their kids too soon. And they push themselves too late." -Dan John
Bench Last Rep Paused
warmups
275x5
315x5, on video, was decent though slower than I had hoped, if 275 had felt lighter I was going to try to rep this out, but I could tell I hadn't full recovered from Wednesday and Thursday, particularly on the bottom
345x3, fell to pieces here, I didn't get my feet in the right place, the first rep was alright though you can't see it, after that and it getting difficult I had not put my feet solidly and got happy footed, in reviewing the video I just didn't set up at all, this was a really stupid set and counterproductive, decided I wanted to work on my set up and just get some work in to try to get something out of today
225 cg
275 cg on video
315x5??, was going to just do a cg pause but I could tell this spotter who I've never used before was on of those guys who can't or won't comprehend that people are stronger than him without looking like freaks, so I played a hunch and told him not to touch the bar, he didn't listen but that's okay, I knew he wouldn't and I didn't really need to grind anymore than I already had anyways.
Assistance was basically nil because I got short on time, I did a shoulder press set on Hammer Strength that felt bad because I didn't realize how badly I had overtaxed my shoulder between the workups and 315 triple on Incline, then I did a set of reverse flies on pec deck.
Videos, should come with a warning because the 345 is such ass, but I think I know how to fix it:
So, basically I am looking at competing in September or October. I have been trying to do too much too fast during this cruising period I have before I really blast it into overdrive in 6-8 weeks. Last week I ate like crap and didn't do enough cardio so I am not where I want to be composition wise, I don't need to be in a hurry to take off my shirt, but I also don't wanna wonder if I look poofy, especially if I wanna increase my weight when I turn in on when I am prepping to compete, so I need to work on that. For the next 6-8 weeks I am going to have a day for each lift and then probably one "other" day. Sometimes that 4th will be lower, sometimes it will be upper, sometimes it won't exist or be vanity work. I am going to try to build up a strength and form base so that I can dial it in and just focus on really getting after it once I stomp the gas. Probably switch the focus to power, weight acclimation, pushing maxes when I start my next cycle end of June/beginning of July depending on when the competition is going to be.
Originally Posted by Black_Spit
I like the idea of the back off sets. I'm getting tired of assistance work and I've been thinking of just replacing most of it with rep work with the main lift.
You seen that BBB 5/3/1 challenge? I think Boring But Big is a great way to go if you don't wanna do the assistance. I have so many weak points that I probably won't do it but I've considered it.
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