Arian's Rise to Power

[xRequiem]

its great to see how well reps are treating you on dls. waht do you plan on maxing after this cycle?

[arian11]

its great to see how well reps are treating you on dls. waht do you plan on maxing after this cycle?

Fawk u and fawk deadlift reps. It's supposed to be Madcows template, i.e. 4 sets of 5 ramping weight. For 501 deadlift I think it said to use 470 or 475 to run the numbers. Couldn't even hit 5 reps on the top set week 1. Basically hit 3 weeks of 4 reps for the top set with no bounce. 1 week of 4 reps for the top set with a bounce. And 1 week of 3 reps for the top set with a bounce. Next week is my last week then finally deload. Will probably do regular bench for ME Bench on Tuesday just to get an idea where I'm at. But I think dtaps wants me to wait till after I come back from my 10 day holiday vacation to see where my squat and deadlift are at.

[Jason2459]

How long are you resting between sets?

[arian11]

How long are you resting between sets?

It increases each set, especially tonight with my lower back feel pumped/sore from the very beginning. Final 2 sets of deadlift were about 8-10 mins of resting. After I finish the previous set I basically have to lay down and take the stress off my back for a couple mins. Then attempt to load the next weight and get ready to lift again.

[psychodiver9]

Damn that's a ton of rest. How long does a session take you? Wish I could dedicate that kind of time

[arian11]

Damn that's a ton of rest. How long does a session take you? Wish I could dedicate that kind of time

That's why I don't do that much accessory work on squat/deadlift days. Bench rest is much faster so I can throw in upper back, shoulders, triceps and whatnot. But last night was about a 90 min session including the ab and pvc rolling work.

[L The Pirate]

I hear you on that. Squat/Dead day i do nothing else. I throw in some bro BB stuff on my bench days too. But your prob already familiar with that setup....

[thom2355]

C'mon man....you don't need 8-10 minutes of rest here. This isn't maximal effort training.

[dan_g_28]

C'mon man....you don't need 8-10 minutes of rest here. This isn't maximal effort training.

^this

[arian11]

C'mon man....you don't need 8-10 minutes of rest here. This isn't maximal effort training.

^this

I thought you said to stop over thinking things. I don't time my rest or go at a specific set rest time. I just lay down and recover however long it takes for me to feel good and then go again. So between 1st and 2nd work set it might only be 2-3 mins but between 3rd and 4th I did need quite a bit. And even then I could only bang out 3. And it definitely feels like max effort training for me. But I guess I can never do anything right in the eyes of Thom and Dan.

[thom2355]

I thought you said to stop over thinking things. I don't time my rest or go at a specific set rest time. I just lay down and recover however long it takes for me to feel good and then go again. So between 1st and 2nd work set it might only be 2-3 mins but between 3rd and 4th I did need quite a bit. And even then I could only bang out 3. And it definitely feels like max effort training for me. But I guess I can never do anything right in the eyes of Thom and Dan.

Maybe it isn't rest related. Maybe it is just overall strength related.

You say you suck at reps. I'll give you my opinion why. Your 501 pull was ugly as f*ck and used none of the musculature that is required for developing a deadlift. Yes max attempts are not pristine and yes I know you know that, but point is that basing a program of repetition to develop strength on a lift that was way off form wise is not smart. That pull used a lot of erector and hardly any glute/hamstring at all. When you attempt to run reps with the same form, the smaller erector muscles have nothing to give and exhaust after a small workload relative to your max.

You got back to the cat deadlifts again and that is due to a lack of core and upper back strength. Sure accessories can address this weakness, but so can your main lift if you do them right. I would drop your deadlift max to somewhere in the neighborhood of 430 lbs and train based on that. Hit your reps and make sure you can pull the weight without significant rounding of the back. Do that for 6-12 months and only hit the heavy crap during your meets.

Also....quite resting 8-10 minutes. The back pump could be a mobility issue. If not, supplement around it. Or just deal with it. Again, point of this program is to strengthen through repetition. Resting that long is not necessary. One set every 3-4 minutes is fine, but more than that is not as productive.

[300kg]

Some good work going on here and some great replies.

My opinion, for what it's worth, is you should rest as long as it takes to recover enough to get the planned sets and reps in. Hitting your required numbers is what is important, not how long you rest.

If that's 2 minutes, great. If thats 15 minutes so be it.

[Jason2459]

Some good work going on here and some great replies.

My opinion, for what it's worth, is you should rest as long as it takes to recover enough to get the planned sets and reps in. Hitting your required numbers is what is important, not how long you rest.

If that's 2 minutes, great. If thats 15 minutes so be it.

When it's max effort maybe and I still think waiting longer then 5 minutes is a long time. Or when the programming dictates it. When trying to build up the muscles and working with repetitive effort waiting to long starts creating diminishing returns. I agree with Thom and lower the weight a bit. Build up work capacity at the same time. This will help out long term and not just for the next meet.

[arian11]

Maybe it isn't rest related. Maybe it is just overall strength related.

You say you suck at reps. I'll give you my opinion why. Your 501 pull was ugly as f*ck and used none of the musculature that is required for developing a deadlift. Yes max attempts are not pristine and yes I know you know that, but point is that basing a program of repetition to develop strength on a lift that was way off form wise is not smart. That pull used a lot of erector and hardly any glute/hamstring at all. When you attempt to run reps with the same form, the smaller erector muscles have nothing to give and exhaust after a small workload relative to your max.

You got back to the cat deadlifts again and that is due to a lack of core and upper back strength. Sure accessories can address this weakness, but so can your main lift if you do them right. I would drop your deadlift max to somewhere in the neighborhood of 430 lbs and train based on that. Hit your reps and make sure you can pull the weight without significant rounding of the back. Do that for 6-12 months and only hit the heavy crap during your meets.

Also....quite resting 8-10 minutes. The back pump could be a mobility issue. If not, supplement around it. Or just deal with it. Again, point of this program is to strengthen through repetition. Resting that long is not necessary. One set every 3-4 minutes is fine, but more than that is not as productive.

When it's max effort maybe and I still think waiting longer then 5 minutes is a long time. Or when the programming dictates it. When trying to build up the muscles and working with repetitive effort waiting to long starts creating diminishing returns. I agree with Thom and lower the weight a bit. Build up work capacity at the same time. This will help out long term and not just for the next meet.

The numbers were actually run off 470 or 475 I believe but I guess the past 5 weeks has shown that is too high as well. But that is why this was kind of an experiment phase. I think part of the lower back pump was from going too hard on RDLs on Sunday and mobility issues. I can't solely say its the RDLs because my mobility has been sucking for the bottom of the squat and deadlift for some time now. So these are all things to adjust for when I start a new phase in January. The 345x5 without bouncing felt pretty good and back rounding wasn't as bad, so that would probably be a good area to start and just focus on upping 5 lbs a week if form stays intact. And 345x5 is a projected 1RM of 405 which is around where you are suggesting to use as a max so it makes sense what you are saying.

I'll have to talk with dtaps and see if he agrees because I want to just follow what 1 person says rather trying to do everything everyone says. Like dtaps suggested doing reps on deadlifts but then Dan says fawk deadlift reps, singles are the way to go. Can't follow/listen to everyone. So I'm just going with what dtaps says for now, though I don't see why he would disagree with you on this.

Thanks.

EDIT:

Oh and I know a 30 lbs increase in my crappy deadlift in a year isn't very good but I think we can all agree my deadlifts from the past 2 weeks look better than before.

[Jason2459]

30lb increase in a year in any lift is good.

[arian11]

30lb increase in a year in any lift is good.

Doesn't my technique and bench max portray me as a newbie lifter

[dtaps24]

I don't much care how long you rest, but stop laying on the ground, that is seen as submission in primates. You are not attacking the enemy without fear. Now, if you really want to sneak up on the enemy I would recommend sucking your thumb in the fetal position for the 30 seconds prior to the lift, then jumping up, possibly saluting, then gripping and lifting. Then stomp over and get some water and come back. You gotta plan this **** man. Also, the ladies (or gentlemen I don't judge) prefer you to be alpha. Take a longer video so I can critique next time you're in the gym.

[TheStigIsBig]

30lb increase in a year in any lift is good.

This....my squat only went up 30 lbs this year. .

[arian11]

I don't much care how long you rest, but stop laying on the ground, that is seen as submission in primates. You are not attacking the enemy without fear. Now, if you really want to sneak up on the enemy I would recommend sucking your thumb in the fetal position for the 30 seconds prior to the lift, then jumping up, possibly saluting, then gripping and lifting. Then stomp over and get some water and come back. You gotta plan this **** man. Also, the ladies (or gentlemen I don't judge) prefer you to be alpha. Take a longer video so I can critique next time you're in the gym.

Lol. I wonder how long you had to think before you came up with the idea for this post.

[dtaps24]

Lol. I wonder how long you had to think before you came up with the idea for this post.

15-30 seconds, I just type weird things that pop into my head that came as soon as I saw that you were laying on the ground. My synapses are weirdly connected but they fire quick.

[arian11]

15-30 seconds, I just type weird things that pop into my head that came as soon as I saw that you were laying on the ground. My synapses are weirdly connected but they fire quick.

I was actually laying inside the vertical leg press machine behind where I deadlift. It is more comfy in there though I'm always thinking of some Final Destination sh!t where the safeties fail and the thing comes crashing on my face.

[Smolovicus]

I was actually laying inside the vertical leg press machine behind where I deadlift. It is more comfy in there though I'm always thinking of some Final Destination sh!t where the safeties fail and the thing comes crashing on my face.

lmao, literally think the exact same thing any time I'm resting in the leg press or sitting under the bar in the squat rack.

[dtaps24]

I sit on the plates when I deadlift or on the safety rails when I squat because it keeps me in the corner and people are less inclined to talk to me, the leg press at LAF is always occupied and is right in the middle of everything. Of course, because how else are you going to get the proper recognition for breaking your knees and dropping them 3 inches and then pushing them back to lockout with an absurd amount of weight otherwise?

[wakechica]

30lbs is better than no increase, in fact it's a good increase. I'd be happy with that. My deadlift went up loads (15kg+ plus), my squat went up not much (10kg) and my bench I think went up 5kg!

[arian11]

I sit on the plates when I deadlift or on the safety rails when I squat because it keeps me in the corner and people are less inclined to talk to me, the leg press at LAF is always occupied and is right in the middle of everything. Of course, because how else are you going to get the proper recognition for breaking your knees and dropping them 3 inches and then pushing them back to lockout with an absurd amount of weight otherwise?

I don't like sitting cuz it doesn't take the stress off my lower back unless I like hunch over. I have to lay down flat or kind of stand up and lean back with my upper body. Fortunately it doesn't bother me at all while I actually lift. And usually doesn't show up at all when I squat. It usually starts up when I have to bend over and load 45s for deadlift. Don't know what was up with last session when it started up when I was just squatting the bar. Probably just sitting bad at work all day, heavy RDLs a few days prior, and floor press the day prior.

[dtaps24]

I don't like sitting cuz it doesn't take the stress off my lower back unless I like hunch over. I have to lay down flat or kind of stand up and lean back with my upper body. Fortunately it doesn't bother me at all while I actually lift. And usually doesn't show up at all when I squat. It usually starts up when I have to bend over and load 45s for deadlift. Don't know what was up with last session when it started up when I was just squatting the bar. Probably just sitting bad at work all day, heavy RDLs a few days prior, and floor press the day prior.

Yeah be careful with the RDLs. They are gonna take awhile to recover from especially if you do them that heavy.

[izzygrant]

Stig only accepts blondes with a squat booty. Do you qualify? We will need pics of course.

This. Spoon pics pwease. It will make my bench go up

Troublemakers. Stig's journal -------------------------->

[arian11]

Lol, I thought I'd see what kind of CBL progress I'm making so I went to the gym just to weigh myself to get a morning weight.

11/3/12 - 217.5 lbs (Morning weight at competition)
11/10/12 - 37.5" around belly button

12/15/12 - 219.7 lbs, 38.5" around belly button

Lol, fatties gonna fat.

EDIT:

Just did 3 site skinfold measurements.
Estimated BF - 24%
LBM - 166.6 lbs
BF - 53 lbs

Apparently I gained 7 lbs of LBM and lost 5 lbs of BF...yea....no.

[ampUP11]

Lol, I thought I'd see what kind of CBL progress I'm making so I went to the gym just to weigh myself to get a morning weight.

11/3/12 - 217.5 lbs (Morning weight at competition)
11/10/12 - 37.5" around belly button

12/15/12 - 219.7 lbs, 38.5" around belly button

Lol, fatties gonna fat.

EDIT:

Just did 3 site skinfold measurements.
Estimated BF - 24%
LBM - 166.6 lbs
BF - 53 lbs

Apparently I gained 7 lbs of LBM and lost 5 lbs of BF...yea....no.

Could just be subcutaneous water or from any adjustment in sodium intake. How are your carbs per week on CBL compared to a normal week of eating?

[Jason2459]

Lol, I thought I'd see what kind of CBL progress I'm making so I went to the gym just to weigh myself to get a morning weight.

11/3/12 - 217.5 lbs (Morning weight at competition)
11/10/12 - 37.5" around belly button

12/15/12 - 219.7 lbs, 38.5" around belly button

Lol, fatties gonna fat.

EDIT:

Just did 3 site skinfold measurements.
Estimated BF - 24%
LBM - 166.6 lbs
BF - 53 lbs

Apparently I gained 7 lbs of LBM and lost 5 lbs of BF...yea....no.

You're doing something wrong but who cares if your caliper tracking is right that's pretty good.