Perkisizing for Perfection

[dtaps24]

This is my new journal it is going to be a rockin cockin good time. I can't wait to see what happens!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[lts1ow]

In for rockin cockin

[dan_g_28]

Oh yeahhhhhhh. First page. (thats cool to say, right?)

[JacobRothenberg]

in for 535 squat that's happening on 4/20............wat

[dtaps24]

in for 535 squat that's happening on 4/20............wat

Psshhh I think I wasn't fat enough to use knee wraps. Next time I will gain 50 lbs. of pure fat and squat high don't worry. Wait wat?

[Torrtrefireto]

So whats the plan Ruxin?

[dtaps24]

So whats the plan Ruxin?

Couple few things I think I learned last cycle that I probably should've learned awhile ago:

1) My form and shoulder health are my main limiting factors right now
2) Those come up on higher end work

So, I am doing a closegrip for benching for the next bit, I think I have a higher ceiling there and I'm just better. I will also have an Incline day though that isn't usually recommended because that seems to be the best way to build up my shoulder strength without hurting it. I'm going to do something similar to what I did leading up to last week's testing days in doing a Triples Week, Doubles Week, Singles week, deload as necessary. I am going to squat once a week, I feel like it's easier for me to feel the difference between bad form and fatigue that way. So I'll try that and if it feels like not enough maybe add in some low intensity volume type work. For Deads I think I'm going to rotate Romanians/no deads, Speed Deads, Heavy pulls from the floor. Assistance will be weakpoint focused and I think a decent amount of DB work in higher rep ranges. I'm feeling pretty good about things overall oddly because I usually have a let down after a miss and/or the end of a cycle, but this time I feel like my strength is solid as it has ever been and I weigh less. Plus I think I can actually put some of the things I learned to use. Time will tell, but I think that in the Fall I can break 1500 at 220 in my first Meet realistically, we'll see where my weight settles, I've been force feeding myself lately trying to get ready for these test days and I am glad they're done so I can eat a bit better.

[Bum-Life]

Subbed only for a cockin time.

clean up form and sticking to a plan = yay !

[dtaps24]

7x10 Crunch Machine
25 minutes of cardio on eliptical
4x10 Seated Calf Raises


Sweet tits.

[dtaps24]

a day late because my son has been sick, also a little short on sleep because he's been sleeping or not really sleeping as much as laying and either crying or playing depending on if the Tylenol has set in or not from 5AM on. Anyways short on time and energy and couldn't get enough caffeine preworkout but I soldiered on

Bench everything was closegrip except the last set which probably was @ POR on a normal bar or maybe a bit inside
135x2x5
225x3
275x3
315x3, on video, not too bad
340x2 and a bro spot he said it was all me, but I don't care either way, the bar was drifting on the right, I am embarassed by my form but I will post it anyway, gonna tweak my foot position, point my toes forward, closer together, not tucked and remember my Romaleos next week. I apologize for this nonsense.

Incline first and last rep paused POR grip
225, 245, 265x8

Then I had to and/or wanted to go home to help with the kids and hopefully get them healthy for their birthday party on Saturday. This took about 45 mins. and was a lot harder than it had to be due to bad form.

Hey I made movies!!!!!!!!!!!!!!!!!!!!!!!!!

Bench today:



Deadlift from Monday:

[LessThanLuke]

Beautiful form <4

[dtaps24]

Beautiful form <4

But but but wait it gets worse. Thanks, I'm gonna get a Xfit certification and start teaching people as soon as I beat you to 600.

Squats
warm ups
315x3, last rep paused, felt slow and heavy knew it was going to be a bad day, think I'm not fully recovered from the 600 miss and deficit and Romanians on Monday, video



365x3, confirmed what I already knew, just felt off, breaking at knees not hips, no arch, etc., considered shutting it down and calling this a deload, but I'm dumb so I didn't, video:



405xjust high, good, real high, next time I'm setting the camera up not on the floor but at knee level, it shows me what I'm doing wrong and depth better, anywhoot jump on the fast train to suckyville:



Okay if you've cleared the puke from your mouth I will carry on with the rest of my workout

Box Squats I dunno how high the box is it's at depth, not crazy deep though
225x2x2
275x2x2 slowed down enough that I figured no more

Good AMs
135x5
185x5
225x10

Done. About an hour pillar to post, looking forward to squatting doubles less fatigued next week, no heavy pulls until my birthday. Give me some time to figure **** out on my squat hopefully.

[Bum-Life]

I think everyone squats too high... but, high or not, those squats all looked really strong to me. GJDTM

[lts1ow]

I think everyone squats too high... but, high or not, those squats all looked really strong to me. GJDTM

Ya maybe that last rep was maybe a lil high, but the first two were good speed, just try to get that speed and keep em a lil lower.

[dtaps24]

Did some bench because I wanted to try out a recommendation as far as foot position, knew my strength would be down due to benching and inclining to failure 65 hours prior but I feel fairly healthy right now and I only did like 9 sets or something Thursday, so I did what I did:

Bench last rep paused, moved my grip around, don't remember which set was where, I think the last three were POR, ROR, MOR
warm up
275x8
315x5, tried to tape, fail boated
335x3, not too bad for me, video:



JMs
135x10
185x5
225x8, form was falling apart due to fatigue

Hammer Seated dip
15,12,10

Hammer Preacher ss with the first two sets of the seated dips
2x10

Rope Facepulls
3x10

Done. About an hour. Good workout. Limited my foot movement with my new position, I think I'll leave them there and work on all the other crap I need to work on. I need to engage my leg drive to preset my hips and arch, but I need to get my feet still to get there as I'm looking at this as a step by step process and trying to work the biggest flaws first. Onward and upward. Trying to get my tripeps cock diesel so I can maintain my bar path and my shoulders healthy so if I get drift they don't flip out.

I think everyone squats too high... but, high or not, those squats all looked really strong to me. GJDTM

Ya maybe that last rep was maybe a lil high, but the first two were good speed, just try to get that speed and keep em a lil lower.

Thanks guys. I think once I am better recovered and do some higher rep work on backdown sets I should be better.

[lts1ow]

Your bench vids make my chest hurt mann.

Have you tried setting your feet and then leaning back to set your shoulders? You seem to loose tightness after you sit down.

[davehaggett]

Who the heck is this guy and what did you do with the real dtaps?? Lol

[Torrtrefireto]

What was this foot position recomendation? I don't see any difference

[dan_g_28]

What was this foot position recomendation? I don't see any difference

Toes forward. Dustins bench is a work in progress. Lulz.

[BombDonald]

Ah, was wondering where you went. Guess I didn't pay close enough attention.

[dtaps24]

What was this foot position recomendation? I don't see any difference

that vvvvvvvvvvvvvvvvvvvvvvvvvvvvv and also my feet aren't tucked at all and a bit closer together, although after watching that I think I may go closer and farther in front. They stayed still for the most part especially on the last rep. It felt odd at first and they wanted to go out but I think it will make it easier to stay still and get some leg drive eventually.

Toes forward. Dustins bench is a work in progress. Lulz.

That it is Dan, that it is

[dtaps24]

I lifted weights today

Front Squats
45x5
135x5, left bicep felt very weird

Speed Squats done high bar narrow stance working on depth
225x2
275x2
315x2
345x2
365x2 not very fast and made my knees ouchie because I didn't have my Rehbands

Romanians
135x5
225x5
315x5
365x5 coulda done more, coulda gone up to 405 had I felt like chalking the bar or keeping going, but this was a light workout and I didn't feel like overtaxing myself

Today was just to work on a couple things, strength out of the hole on squats and lockout on deads. I think I got that done. I've definitely felt stronger on these exercises before but I think there's a bit of fatigue that set in from a decent amount of volume on Friday. Decent workout, did what I wanted.

[Torrtrefireto]

Toes forward. Dustins bench is a work in progress. Lulz.

that vvvvvvvvvvvvvvvvvvvvvvvvvvvvv and also my feet aren't tucked at all and a bit closer together, although after watching that I think I may go closer and farther in front. They stayed still for the most part especially on the last rep. It felt odd at first and they wanted to go out but I think it will make it easier to stay still and get some leg drive eventually.



That it is Dan, that it is

I'm all for experimenting with foot position, as long as priority #1 is to stop the dancer's feet.

I lifted weights today

[dtaps24]

I'm all for experimenting with foot position, as long as priority #1 is to stop the dancer's feet.

That be the goal. As I've had no success overhauling my form all at once, I am working from the ground up.

This week is strength week. I am going to try to get stronger.

[dtaps24]

Trying to really maximize my carryover between strength and lifting weights. Today I did:

Cardio- 25 mins
Standing Rope Ab Pulls- 25,20,15,12,10,10,8
Rotary Calf thingy- 20,20,20,10,15,15

Done. I'm pretty awesome. Pretty sure that all this work will give me razor sharp abs, ginormous calves, and bring my squat up by 50 or 70 lbs.

[dtaps24]

Today I tried to work on being fast, and also getting stronger. Needless to say I accomplished both. Because I am Dtaps, and I am AWESOME

Speed Bench for speed. Me versus the weight and the miniband I doubled around it. I used a closegrip, a POR grip, and a IOR grip and attacked without fear
45x5
135x5, add mini, worksets
135x3x3, taped these but the bar was moving so fast that it exceeded the speed of light so you can't really tell much just looks like I'm laying on a bench
185x3x3, also taped these but I actually broke the space/time continuim so somehow it looks like the weight is benching me, was weird, you'll have to talk to NASA

I rested 30-45 seconds so this whole workout warm ups included took about as long as it's gonna take Jake to have to go back to the hotel and change his boxers in Vegas if he mans up and gets a lapdance at the Rhino. For those of you who don't know, that's roughly 1.5 songs.

Incline for strength and to make my trophy hyper
135x5
225x3, shoulder felt tweaked
275x3, better, kinda heavy though
315x3, almost had a major problem as I regurgitated a bit of the Double Baconator and Chicken Guacomle Club I had for lunch at the top of rep 2, beginning of rep three, but I did it cuz I ain't no punk bitch.

Hammer Seated Row this was to punish my lats for being bitches and cramping up and spasming and stuff after doing 5 moderate sets of Romanians, if I don't feel they've learned their lesson I will do more work on them tomorrow. Hardcorezers for life.
90x10
270x10
450x5 one arm at a time.

One Arm Reverse Grip Pushdowns only rest was moving the pin and switching arms
20x10
30x10
40x10
50x10, overhand

Done. Took 43:47. Was a helluva lot harder than it looked. Bench was actually done to try to keep working form. I feel like I have almost figured out how to engage leg drive throughout the reps. I still don't quite have pushing myself back into my traps but I will be practicing 2x per week for the foreseeable future.

[lts1ow]

How was the chicken guac??

And lots of pressing is a lot, nice work

[FrostHammer]

[dtaps24]

Hammer Curls
35x10
45x10
55x8
65x8
75x5, form was not very good on this set it was really good for the first four though

Facepulls
40,60,80x10

Rope Curls
80, 100, 120x10, I had a vein popping out of my right bicep like an older better looking Tim Tebow. That's obviously a joke nobody is better looking than Tim Tebow. Except women. Women are better looking.

How was the chicken guac??

And lots of pressing is a lot, nice work

I louvre the Chicken Guac, next time I'm not going to get fries and get a triple Baconator, a little birdie had to remind me of the baconator and I'm glad he did.

There are so many myths about the abdominals I'm just here to put a couple to rest.

[dtaps24]

Squats Doubles today
BWx5 super fast
135x5
225x3
315x2
365x2, video:

http://www.youtube.com/watch?v=LYS8n9QycH8

405x2, video, not happy with depth but felt like I had another rep or two and the second rep the depth was better:

http://www.youtube.com/watch?v=TakGjRS6xjQ

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.