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  1. #331
    Has a serious side dtaps24's Avatar
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    Squats

    Yesterday I did some cardio, like 3 miles LISS in 35 mins on eliptical. Started as HIIT then I remembered I needed to squat today so I switched it.

    Pause Squats because my form has felt horribru and my lower back tweaked the last day or so
    warms ups
    225
    275
    325
    365
    405, pause was not long enough here but it felt long. Same diff bro brahs

    Box Squat to work some form and get some volume and keep the weight light and stuff
    135x5, probably the worst box squats ever
    185x3, probably the 2nd worst box squats ever
    235x3, "best" set, not a very high hurdle to clear
    285x3, my body basically did not want weight on my back any more, it's been awhile since this has happened, it's not very fun

    Thankfully my wife wrapped up her cardio at this point because I was going to try to front squat and that would have been disastorous.

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  2. #332
    Walrus Crew ChecksandGiggles's Avatar
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    Are you able to drive your elbows under the bar more? I think that would help you a lot. And on your Pause Squats you should think about being really, really tight in the hole and just exploding out of there. I try to think about just barely containing that spring out of there. Consider practicing it with lighter weight because that made me a lot faster out of the hole. Keep being strong big man.
    Log: http://forum.bodybuilding.com/showthread.php?t=143777961

    Best gym lifts: 525/365/585 435 FS 260 OHP
    Best meet lifts: 474/308/490 in November 2012 (not currently competing in Powerlifting)
    I just like lifting weights

    Get huge or die Squatting
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  3. #333
    Has a serious side dtaps24's Avatar
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    Originally Posted by ChecksandGiggles View Post
    Are you able to drive your elbows under the bar more? I think that would help you a lot. And on your Pause Squats you should think about being really, really tight in the hole and just exploding out of there. I try to think about just barely containing that spring out of there. Consider practicing it with lighter weight because that made me a lot faster out of the hole. Keep being strong big man.
    I'll give it a shot for sure, thanks Brodeo Drive
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  4. #334
    Has a serious side dtaps24's Avatar
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    RE Bench

    Triples Day

    Bench Press moved grip out to @ Index or Middle on ring
    45x5
    135x3
    185x3
    225x3
    265x3
    295x3
    315x3
    335x3, paused the last one because I got so loose at the bottom on second rep and ended up bouncing. Here's video, left a little more on than usual for my coach to see me trying to set up properly:



    Incline first and last reps paused
    225x5 close
    265x5 POR

    Floor Press closegrip because I can't unrack and there's nobody who would know how to spot me
    135x5
    185x5
    225x5

    Palms facing free motion machine press
    100x10
    150x15

    Notes
    Form felt better especially pre 335. Still better there but not acceptable. Progress not perfection right now. Did all my pressing today because next Sunday is ME day and I am going compound free during the week for recovery purposes.
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  5. #335
    All I Need Is My Belt.. IAmBatman's Avatar
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    Form is looking better, that 315 set was very clean.

    And I would have kicked that spotter right in the dick..
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  6. #336
    Has a serious side dtaps24's Avatar
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    Deads

    ME Day on the cube

    warmed up with 45 degree hypers and whatnot

    Deads
    405
    495
    545
    585 soft lockout, probably technically a miss, need some Romanians and upper back and I think I'll hit 600 in a month, but I need to fix my form because that is holding back my awesome and we can't have that, the world CANNOT HAVE THAT

    Romanians without a belt I did these beltless too
    135x5
    185x5
    235x5

    Wide Stance Squats with a wide stance
    135x5
    225x3
    315x3 last rep paused

    Notes
    If anybody has a burning desire to see crappy form deads lemme know otherwise I think I'm dumping the video, switched out Back and legs (was going to do legs tomorrow and back today) because I am squatting Friday AM instead of PM so we can go to a Wild Animal safari where you can feed wild animamals from your car in Pine Mountain, GA. My kids are gonna be so excited they may poop theyselves, but I hope not. We'll bring a change of clothes just in case. I've certainly had worse ideas than squatting after a bunch of low back work but I can't think of one right now. Soon I will be awesome again and then we'll see who's laughing. It will be me. I will be the one who is laughing.

    Originally Posted by IAmBatman View Post
    Form is looking better, that 315 set was very clean.

    And I would have kicked that spotter right in the dick..
    Meh, he's not so bad. Watching the video it was just weird when he would spaz out and jerk his hands toward the bar like on the way down on the third rep, I didn't much get that, but beggars and choosers and all that.
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  7. #337
    Registered User ByronOrpheus's Avatar
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    Late, but in. I see you're still strong as ****.
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  8. #338
    Has a serious side dtaps24's Avatar
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    Back

    Just kidding, I went in and wanted to do Shoulders and Tris so that my ah sh pu**** muscles have 4 and a half days to recoupemerate. Well that was the justification I settled on. Truth be told, I am like a wild stallion and I doubt any of you have enough life experience to know this so grab a pen, here's what happens when you try to pen a wild stallion: it ****s you in the ass with its giant stallion penis. Stallions have small calves. Coincedence? There's no such thing as coincidences. Write that **** down too. Anyways I followed my studly instincts. Needless to say awesomeness ensued.

    Incline first and last reps paused
    45x5
    135x5
    185x5
    225x5
    265x5
    295x4, prolly had 5 but I wanted to leave a rep in the tank and another would not have done that regardless of if I hit or missed

    Hammer seated dips
    140x15
    190x12
    240x10

    SMPOCISMs just straight weight lifted first and last rep paused
    90x5
    140x5
    180x10 (rep PR)

    Tates
    25sx10
    35sx10
    45sx10

    Rope Pushdown ss Extension
    one set of some reps.

    Here's the thing boys and girls. I am not upping my awesomeness for me, it has come to my attention that a certain Flag pant wearing, bad rap blaring, weight clangin, finger bangin, long limbed, beard trimmed, no appetite havin, small calvin, gay dog lickin, gay ex-roomate ass kickin, tire flingin, no game bringin, roody poo, candy assed bench monkey from outside the 8 mile has the most jacked upper body in Chatzy. Normally, I wouldn't hate, just congratulate, but when he isn't even the most jacked person in his gym, and his gym is in his ****ing basement, this is unacceptable and will not stand. You've been warned. I don't like to air out dirty laundry in public so I won't identify the bitch slapee by name, but just make sure Rocky is the **** out of the way if this hurricane of jackedness ever makes it up to FE because I love that little gay bastard and don't wanna see him caught up in the wash.

    Originally Posted by ByronOrpheus View Post
    Late, but in. I see you're still strong as ****.
    Welcome back MM man. It's about to get real. Or maybe it just ****ing did. When you are a typhoon of awesomeness it's hard to keep track.



    Anyways, hope everybody had a lovely day and is enjoying their day and night. Yours in Fitness,

    Dustin
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  9. #339
    Has a serious side dtaps24's Avatar
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    Back and Bis

    Facepulls ss Standing Ab Pulldowns
    20,40,60,80x10

    Chest Supportd Row in Smith just straight weight
    90x10
    140x10

    Inverted Row
    x10

    Hammer Low Row
    ppsx10
    3ppsx5
    5ppsx5, unilateral
    6ppsx4, unilateral bad bad idea after this my right forearm felt like it was going to snap the rest of the workout

    Hammer Pulldown
    90x10
    180x10
    230x10

    Spider Curls straight weight
    20,30,40,50x10

    Preacher Hammer Curls
    30x5 per arm, arm really started hurting here

    Scarecrows
    20,30,40x10

    Curl Machine
    3x10-15

    That was it. Hope my forearm feels better for Bench day, got some downtime. Happy Thanksgiving All buddies.
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  10. #340
    Has a serious side dtaps24's Avatar
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    Squats

    Squats working on speed
    45x5,5,5,5,5
    135x2
    225x2
    275x2
    315x2
    335x2
    355x2

    Pause Squats working on form
    225
    275, on vid
    315
    350, on vid, this is the first time I've ever focused on holding my air, felt pretty good will start doing it from now on

    Good AMs
    135, 225, 275x5



    Notes
    This was a really really good workout and I think will end up being muy importante. "Found" my stance, a bit outside shoulder width. More importantly it reminded me that I don't always have to go heavy to have a good workout. I need to switch things a bit next week in order to get on the proper Cube rotation but it should be easy enough to get back on the right rotation. We'll see how I feel on Sunday, it's sposed to be ME Bench, my shoulder felt a little odd doing HS pulldowns Wednesday (no more of that machine) but held up pretty well today, so I hope I'll be good to go. We'll see.
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  11. #341
    w3ak dan_g_28's Avatar
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    Gjdm
    570/500/715 - Best Gym Lifts @ 225 raw

    My training log:
    http://forum.bodybuilding.com/showthread.php?t=154521413&p=1087393603#post1087393603

    Youtube channel:
    http://www.youtube.com/user/dan200428?feature=mhee
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  12. #342
    Has a serious side dtaps24's Avatar
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    Bench

    Kinda ME day kinda not, my shoulder felt like **** so I couldn't really push it, really really really need to start being smarter during the week, this week I am going to be doing either a more traditional Cube extra workout or possibly some DE work, gotta check with my coach.

    Bench Press
    275, 315, 345

    http://www.youtube.com/watch?v=OfCNcz1VHg0

    Closegrip
    225x5, shoulder felt weird

    Wide grip
    265x8 last 3 reps paused

    Closegrip Incline first and last reps paused
    225x5
    245x5
    265x5@8

    Hammer low row
    pps-3ppsx10

    JM
    135,185x5

    225 POR burnout
    lost count somewhere in high teens/low 20s, last 5 paused

    Pushdowns
    stackx20 with V bar

    Done.

    Originally Posted by dan_g_28 View Post
    Gjdm
    Thanks, need your thoughts for this week at some point.
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  13. #343
    Has a serious side dtaps24's Avatar
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    Deads

    DE Day. I am fat. Need to get back on cardio

    Deads against doubled MM
    225
    275
    325 (2x)
    375

    Squats
    135x2
    185x2
    235x2
    285x2
    335x2

    That was it. I need to do cardio and stop eating like a moron. I think the less time I spend over the bar the better, I just need to get my head and chest up a little more to flatten out my back. Don't feel too bad about this workout. Something to build on.

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  14. #344
    Is a Turtle Torrtrefireto's Avatar
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    You going to go to the American open and hang out at all?
    2013 Goals
    Gym or meet, don't care
    Raw- 550 (done)/405/550
    Single Ply- 705/475/575
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  15. #345
    Has a serious side dtaps24's Avatar
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    Originally Posted by Torrtrefireto View Post
    You going to go to the American open and hang out at all?
    I'll try, I gotta meet with a guy for a couple hours at some point Saturday. When are you lifting do you know? We're going to a minor league hockey game Friday night in Gwinnett if you have any interest in that but it may screw up your pre-meet routine. Let me know or hit me up or whatever.
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  16. #346
    Has a serious side dtaps24's Avatar
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    Body Sculpting Day

    Bench
    135x5, so lightning quick that I basically put a dent in the roof
    225x5, fellate me gravity, you like that don't you you saucy hooker?
    275x5, and this point I heard the weights talking to me due to short rest, weights have a mouth like a sailor. Who knew?
    315x3, on the third rep I saw Rudolf the Red Nosed Reindeer, he had a VERY shiny nose

    Incline
    225x8
    245x8
    265x5, average rest time was however long Drive, the song from RAW, and one other song I don't remember last

    JM Press this was a horrendous programming choice, I have no idea why I'm so stupid, I should probably take up backgammon
    135x10
    185x10
    225x5

    Hammer Row
    pps-3ppsx12

    So, I promised myself that I would stop when it got hard or my shoulder felt off and leave at least a rep in the tank, I think I did but 315x3 is pretty sissified. Should've done another upper back/rear side delt thing and just done both parts of my gigantic upper arms tomorrow. Because that's more fun. The funnest part of this workout was logging it. And I love you guys and all but this wasn't all that fun.
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  17. #347
    Walrus Crew ChecksandGiggles's Avatar
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    Pause Squats looked better, bro-ntosaurus
    Log: http://forum.bodybuilding.com/showthread.php?t=143777961

    Best gym lifts: 525/365/585 435 FS 260 OHP
    Best meet lifts: 474/308/490 in November 2012 (not currently competing in Powerlifting)
    I just like lifting weights

    Get huge or die Squatting
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  18. #348
    Is a Turtle Torrtrefireto's Avatar
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    Originally Posted by dtaps24 View Post
    I'll try, I gotta meet with a guy for a couple hours at some point Saturday. When are you lifting do you know? We're going to a minor league hockey game Friday night in Gwinnett if you have any interest in that but it may screw up your pre-meet routine. Let me know or hit me up or whatever.
    I don't think I'll be there in time man. Meet though for me is Sunday morning
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  19. #349
    Has a serious side dtaps24's Avatar
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    Gun show

    Short rest today, got in at 5:55 had to be done by 6:40 with much more jacked arms

    DB rollbacks
    35sx15(x3)

    Hammer curls
    35s, 45s, 55sx10

    Tates
    45sx12(x3)

    Spider Curls straight weight
    20x12
    30x12

    Bench don't ask
    225x20 nice and easy

    Spider Curls straight weight
    40x12

    Hammer Seated Dip
    90, 180, 270x10

    Reverse Cable Curls wide grip with the easy curl bar attachment
    60x15(x3)

    ss with Reverse Grip Single Arm Pushdown
    20x20
    30x15
    40x12

    Rope Hammer Curls
    60x20
    70x15

    Done. 45 mins. My wife asked why my arms looked so big. I said because they are.


    Originally Posted by Torrtrefireto View Post
    I don't think I'll be there in time man. Meet though for me is Sunday morning
    Yeah I'll be around Saturday night too if you have any interest in grabbing dinner or something. Sunday morning is tough especially when I'm going to be away for a couple hours on Saturday. I dunno what you guys have planned but let me know when you're getting in. I'll see if maybe I can shake free early afternoon to check out the Meet.
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  20. #350
    Has a serious side dtaps24's Avatar
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    Squats

    low back was feeling off and I really didn't feel like squatting today. But I am trying to stick to this plan so I went ahead nonetheless

    Wide Squats
    135x5
    225x5
    275
    315
    365
    405, redonkulously hard so I knew that a real ME day was not in the cards

    Narrow stance squats really tried to focus on pushing knees out despite the narrow stance
    225, 275, 315x5
    365
    385, short rest to get in another around 90% to make 3ish total for the day, went better than I expected



    Done. I am not sure if it was the low back pain/discomfort or not, but I felt MUCH better with the narrow stance, just more solid and faster and more comfortable, which allowed me to be more aggressive, I think I was good for more close even after a good bit of work than I was wide and fresh today. Also, I think I was doing a better job of controlling my knees than I often do when wide because they do not hurt. If narrow will allow me to do more work and feels better I may just stick with it for this wave of the Cube. I am not really going to start pushing the weights for about a month anyways so I can play with it a bit.
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  21. #351
    Has a serious side dtaps24's Avatar
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    Bench Day

    Bench Against Doubled mini
    135x3x3, rotated close, POR, IOR, IOR felt weird so dropped it from rotation
    185x3x2
    225x3x2

    Bench without Bands last reps paused
    135x5 close
    225x5 POR
    275x5 close
    315x4 POR, felt fine in my hands and moved decent but I couldn't maintain bar path and shoulder felt weird so I stopped rather than risk getting pinned

    Incline
    225x5 close
    255x5 POR

    JMs
    135x5
    185x5, ss with mini band triset of bent lateral raises, pull aparts, flies
    225x5, ditto

    Rope Pushdown Superset
    90x10, 80x10, 70x10, 60x10, 50x10, 40x10, 30x10, 20x20, 10x25



    ME Buying a new dishwasher ss DE watching my fantasy football team **** the bed and cost me $$$$$
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  22. #352
    Has a serious side dtaps24's Avatar
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    Deads

    RE. Point was to deadlift with better form. I failed miseral

    Deadlifts
    135x5
    225x3
    315x3, add belt mixed grip
    405x3, added chalk
    495x3,
    545x2



    Haney Shrug ss Inverted Row in Smith Machine reasoning below just straight weight
    90x10 ss BWx10
    140x10 ditto
    190x10 samesies

    Leg Press
    180x20
    270x20
    360x20 these are hard

    Cable Curls
    60, 80, 100x10

    Rope Curl Dropset
    70x10
    60x10
    50x10
    40x10
    30x10
    20x15
    10x25

    That was it. So, I did not do very well at fixing my form. I dids the superset because I've noticed that to be a good deadlifter you need to be a bit goofy and do borderline gay stuff, now there's some that cross that line, so you have to be careful, unless you're into that thing which is cool by me or need the money, but I need to get closer to that line. And, ya know, that won't work for me even though I tried to kill all my brain cells in a former life.
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  23. #353
    Not big. Not sexy. Big Sexy J's Avatar
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    Originally Posted by dtaps24 View Post
    So, I did not do very well at fixing my form.
    smh
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  24. #354
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    My thoughts:

    Use the RE day to really hammer on form. The first rep of 405 looked pretty good, the second two had no hint of dropping your hips, which is common to do on tng reps. The set of 495 was where things started to go funky. That is a pretty damn big jump if you want to hammer your form. 30-40 lb jumps from 365-405 may be more appropriate. Do them for doubles or triples. You will not go as heavy because of fatigue, but the big weights will come after the form has been hammered. Try to only focus on one cue until that becomes second nature, then work on something else.
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  25. #355
    Is a Turtle Torrtrefireto's Avatar
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    Taps if you are going to stay 220 and wanna do this USPA meet, we should really go at it head to head.

    I got you comfortably on squat, bench is even, you poop on my dead... should really be a good fight. I can't hide behind my juniorhood anymore either.

    It'd be like
    upper 4's/upper 3's/lower 6's
    V
    mid 5's/upper 3's/mid 5's
    Last edited by Torrtrefireto; 12-04-2012 at 06:09 AM.
    2013 Goals
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    Raw- 550 (done)/405/550
    Single Ply- 705/475/575
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  26. #356
    Has a serious side dtaps24's Avatar
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    Originally Posted by thom2355 View Post
    My thoughts:

    Use the RE day to really hammer on form. The first rep of 405 looked pretty good, the second two had no hint of dropping your hips, which is common to do on tng reps. The set of 495 was where things started to go funky. That is a pretty damn big jump if you want to hammer your form. 30-40 lb jumps from 365-405 may be more appropriate. Do them for doubles or triples. You will not go as heavy because of fatigue, but the big weights will come after the form has been hammered. Try to only focus on one cue until that becomes second nature, then work on something else.
    Agree, to an extent, but I'm probably not going to do that exactly. I will however really focus on it on my DE day, but I have to get in work closer to the top end on RE day because that's where my form really breaks down. Yesterday volume was kinda out because my lower back felt raped through Sunday by my DE day last week. In the past when I do volume for any lift (because my form is bad on all of em) too far submax I can do lots of real real pretty reps at 80-85% and my max goes down 5-10%. Nothing under 600 should turn into a ****show with my leverages much less 495. So I need to put on my big boy pants and get my beefy chest and beautiful bald head up. I'm making it too complicated. Yesterday was better. Not close to where it needs to be but a little better.

    Originally Posted by Torrtrefireto View Post
    Taps if you are going to stay 220 and wanna do this USPA meet, we should really go at it head to head.

    I got you comfortably on squat, bench is even, you poop on my dead... should really be a good fight. I can't hide behind my juniorhood anymore either.

    It'd be like
    upper 4's/upper 3's/lower 6's
    V
    mid 5's/upper 3's/mid 5's
    We should do it for sure. There's no way I'm going to be anywhere other than 220. I am hoping to be a full 220 instead of a 198 who didn't bother cutting weight.

    Originally Posted by Big Sexy J View Post
    smh
    lol xoxo
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  27. #357
    Has a serious side dtaps24's Avatar
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    Sessy Day Part Uno

    Incline Bench
    225x3
    275x3
    315x2 and a bar touch at the top, oh swell, more stabilization issue because I haven't trained it heavy in a bit not worried at all

    Floor Press close grip so I can rack
    135x5
    185x5
    225x14, pain free, PR, had a couple in the rack, last three paused probably some other good isht too but I am just so excite that my shoulder didn't hurt, this Dan G protocol on my shoulders may just be the ticket

    Free Motion Rows
    4x10 with very short rests, lots of TUT

    Done. 40 mins. Very happy with today not because of the work I did which was great, but because I think my body is ready and it's almost go time.
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  28. #358
    Has a serious side dtaps24's Avatar
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    Sessy day

    Badybalding day part deaux

    Tates
    30sx10
    40sx10
    50sx10

    Hammer Curls
    45x10
    55x8
    65x8

    Rolling Extensions
    35sx10 (x3)

    HS Preacher Curl
    45x10 one arm at a time

    Lateral raises
    25sx15

    Single Arm Pushdowns no rest from here out
    20, 30, 40x10 underhand
    50x10 overhand

    Cable Reverse Curl
    50x10
    60x10
    70x10

    Cable Curl
    80x10

    Pushdowns
    80x10
    100x10
    120x10
    150x10

    Scarecrows
    20, 30, 40x10

    Bench
    225x20, had more left than last time and my shoulder felt okay, so gay, hip hip hooray

    That was it. 50 mins. Didn't get as sick a pump as last week. But I guess that's okay. Chin up big sexy. Chin up.
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  29. #359
    Has a serious side dtaps24's Avatar
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    Squats

    Squats
    225, 275, 315, 345x2

    Pause Squats
    225
    275
    315

    Squats
    365x2

    Front Squats with a pause
    135x5

    That was it. My squatting is making me very sad. I need to figure it out.
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  30. #360
    Registered User ByronOrpheus's Avatar
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    What's wrong with your squat? In the vid a bunch of posts back it didn't look too bad, you have a bit of trouble keeping your chest up but nothing terrible. I like the look of this cube stuff btw.
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