Arian's Rise to Power

[Liftamulti]

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.

I'm with you bros on that.

Also, I don't think 8-10 minutes is too long. I get winded pretty easily, so I take long rests too.

[arian11]

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?

Yea, probably just water weight. I wasn't tracking anything before CBL so I have no idea.

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

I don't think my caliper skills are accurate, but hopefully they are precise. It is kind of hard doing skinfold on yourself. Chest isn't that hard but abs and quad seem much hard to get a good skin pulled out and measured.

[arian11]

12/15/12 - OPERATION SHAZAM WEEK 5 DAY 3
WEIGHT 220.3 LBS

BENCH PRESS
125x5
160x5
190x5
220x5
255x3 (PR)
280x1 (PR)
290x0

CLOSE GRIP BENCH PRESS
135x10
165x10
185x6



Every once in awhile you run into one of those days where you are feeling great. Today felt like one of those days so I pushed it more past what I was supposed to do. 255x3 was supposed to be my stopping point since it is what Madcows prescribed this week for my heavy triple. Got 280 for 1 which is a 5 lbs PR which is awesome since I'm not even peaked or deloaded. Got alittle cocky though and went for 290. Didn't feel heavy unracking it since I've held more in my hands doing boards and bands. You can see my wrists buckle and elbows flare though and put me in a bad position.

Got 72 hours till my last bench session on Tuesday though. 290 will go down or your money back, guaranteed. I even cut out the majority of my accessory work so I have no excuses for my max effort bench on Tuesday. 15 lbs PR in 6 weeks is going down!

[izzygrant]

12/15/12 - OPERATION SHAZAM WEEK 5 DAY 3
WEIGHT 220.3 LBS

BENCH PRESS
125x5
160x5
190x5
220x5
255x3 (PR)
280x1 (PR)
290x0

CLOSE GRIP BENCH PRESS
135x10
165x10
185x6

Every once in awhile you run into one of those days where you are feeling great. Today felt like one of those days so I pushed it more past what I was supposed to do. 255x3 was supposed to be my stopping point since it is what Madcows prescribed this week for my heavy triple. Got 280 for 1 which is a 5 lbs PR which is awesome since I'm not even peaked or deloaded. Got alittle cocky though and went for 290. Didn't feel heavy unracking it since I've held more in my hands doing boards and bands. You can see my wrists buckle and elbows flare though and put me in a bad position.

Got 72 hours till my last bench session on Tuesday though. 290 will go down or your money back, guaranteed. I even cut out the majority of my accessory work so I have no excuses for my max effort bench on Tuesday. 15 lbs PR in 6 weeks is going down!

Nice PR's. I've identified your problem with 290. The music got progressively more hardcore up to 280 but then dropped back down to some lower-intensity rock for the 290. Fix and you'll surely be fine

[arian11]

Nice PR's. I've identified your problem with 290. The music got progressively more hardcore up to 280 but then dropped back down to some lower-intensity rock for the 290. Fix and you'll surely be fine

Well there were people there tonight so I didn't want to blast metal and scare the clients that the trainers were working with. But once I got to the heavier sets I changed it from the radio to their set of CDs and put it on random. If you notice, my earlier sets are more controlled on the descent but on the last 2 sets I got too jacked up and brought it down too fast.

[TheStigIsBig]

Nice PR's. I've identified your problem with 290. The music got progressively more hardcore up to 280 but then dropped back down to some lower-intensity rock for the 290. Fix and you'll surely be fine

His problem is he isn't as swole and good looking as me. Would you agree?

Live.Laugh.Love

[TheStigIsBig]

Elbows definitely flared way too early. Keep hammering CGBP and Floor presses.

[izzygrant]

Well there were people there tonight so I didn't want to blast metal and scare the clients that the trainers were working with. But once I got to the heavier sets I changed it from the radio to their set of CDs and put it on random. If you notice, my earlier sets are more controlled on the descent but on the last 2 sets I got too jacked up and brought it down too fast.

I find it hard to tell if the descent speed is different really... but there is definitely instability on the way back up at 280 and 290. A tightness issue maybe? Focusing on getting it up and leg drive and losing tightness on the bar?

Live.Laugh.Love

Wrong. Lift, eat, misc, sleep, repeat.

[dtaps24]

Good job on the PR. Don't flip out if you don't do great on Tuesday. You will know why. I think you'll do fine but don't sweat it if you are underrecovered.

[arian11]

I find it hard to tell if the descent speed is different really... but there is definitely instability on the way back up at 280 and 290. A tightness issue maybe? Focusing on getting it up and leg drive and losing tightness on the bar?



Wrong. Lift, eat, misc, sleep, repeat.

You mean Watch Stig Lift, Make Food For Stig, Sleep With Stig, Let Stig Sleep, Repeat.

Good job on the PR. Don't flip out if you don't do great on Tuesday. You will know why. I think you'll do fine but don't sweat it if you are underrecovered.

That's why I pushed it that workout, because I was feeling good and wanted to take my PR. Who knows, Tuesday I might feel like crap even if I hadn't done the maxes. So I'll take my 5 lbs PR mid training which means I could be at 285 or 290 fully recovered.

[arian11]

12/16/12 - OPERATION SHAZAM WEEK 5 DAY 4
WEIGHT - 219.8 lbs

SQUAT
210x5
265x5
315x5
365x2 (Almost blacked out)

PAUSED RDLS
135x8
225x5
225x3

AB ROLLER
5 (Felt like my lower abs were gonna rip out)

PVC ROLLED EVERYTHING TILL I CRIED



Body definitely needs a deload. Tried going alittle wider on squats and going slower on the descent to keep everything tight and in place. Felt like I finished a Smolov session after just 265x5. Stopped squatting once form started breaking down considerably and I was starting to black out at the bottom of 365. Did some pauses at the bottom of RDLs just to get a stretch in the hamstrings. Everything basically felt like crap today so I just called it a day. Saving my energy for last bench day on Tuesday and last deadlift day on Wednesday.

Caffeine still not working either. 200 mg on Tuesday and Wednesday didn't do anything. 400 mg last night didn't do anything. 600 mg today didn't do anything.

[ChecksandGiggles]

I dunno if you want or need my advice, but I will tell you a couple things that will help you. First, if you're going to be making major changes to a lift, stick with one change at a time. You changed two major variables in your Squat (stance width and descent speed). That is a lot to adjust to and it's probably why you had a bad session. You would be much better served by making one change per day and getting used to it. Second, there's no point in taking a slow descent if you're only doing it to be slower. Generally when people slow down their descent they do it to build tension at the bottom and it didn't look like you were able to do so. In fact, your low back rounded and your torso caved. If you're going to work with a slow descent, then working some Pause Squats would be good for you, because those teach you to build the tension and unleash it with a greater degree of coordination.

[arian11]

I dunno if you want or need my advice, but I will tell you a couple things that will help you. First, if you're going to be making major changes to a lift, stick with one change at a time. You changed two major variables in your Squat (stance width and descent speed). That is a lot to adjust to and it's probably why you had a bad session. You would be much better served by making one change per day and getting used to it. Second, there's no point in taking a slow descent if you're only doing it to be slower. Generally when people slow down their descent they do it to build tension at the bottom and it didn't look like you were able to do so. In fact, your low back rounded and your torso caved. If you're going to work with a slow descent, then working some Pause Squats would be good for you, because those teach you to build the tension and unleash it with a greater degree of coordination.

I'll listen to advice from anyone.

Sometimes I feel like I descend too fast and don't give myself time to sit back properly and lose tightness in the hole. So I thought I would try going slower and focus on sitting back and holding everything in place in the hole. Clearly it didn't work so I guess its not really a speed issues. It's a mobility/flexibility issue especially since you can see it with 265 lbs which is only like 55%. Gonna use the 10 days I'm back home for x-mas to really hammer mobility every day so I can keep tightness in the bottom of the squat. Thanks.

[ChecksandGiggles]

That's a good idea. You might just have tight hip flexors today.

[arian11]

That's a good idea. You might just have tight hip flexors today.

More like the past few months. My angus was not peppered, literally, for starting a desk job where I sit for 10 hours a day. Entire posterior chain has gone to sh!t. Need to up my emphasis on stretching and foam rolling. Luckily my joints don't hurt at all. Just alot of tightness in quads and hams causing rounding and low back soreness.

[bmontgomery87]

I think you've got it figured out bro, definitely looks like more of a mobility issue to you. Your ass did a pretty good dip under when you were in the hole. work on dem hip flexors and see how it goes.

I've always been really good at sitting back but lately I've noticed if I try too hard to sit back I end up with more forward lean, and no one likes squat mornings. I've been wanting to work on tightness as well, and plan on doing some pause squats in the coming weeks.

[bmontgomery87]

More like the past few months. My angus was not peppered, literally, for starting a desk job where I sit for 10 hours a day. Entire posterior chain has gone to sh!t. Need to up my emphasis on stretching and foam rolling. Luckily my joints don't hurt at all. Just alot of tightness in quads and hams causing rounding and low back soreness.

i know that feel. I feel much better after a weekend of yard work than I do during the week with a desk job. My back always hurts and my hammies and hips stay super tight, even leads to knee pain at times.
desk jobs blow

[arian11]

I think you've got it figured out bro, definitely looks like more of a mobility issue to you. Your ass did a pretty good dip under when you were in the hole. work on dem hip flexors and see how it goes.

I've always been really good at sitting back but lately I've noticed if I try too hard to sit back I end up with more forward lean, and no one likes squat mornings. I've been wanting to work on tightness as well, and plan on doing some pause squats in the coming weeks.

Yeap, same reason I've kind of usually limited how much I sit back. I already good morning my squats, sitting back more just makes it worse.

[ChecksandGiggles]

GHRs erry day. Seriously

[arian11]

GHRs erry day. Seriously

I've been doing them normally on this squat day for the past 5 weeks. Today was the first time I didn't do them because I felt like crap and figured I should save all my energy for heavy deadlifts on Wednesday. I definitely feel them a ton in the hamstrings, makes them feel like jello. We'll see how well they transfer once I deload and test out some heavy squats/deadlifts.

[izzygrant]

You mean Watch Stig Lift, Make Food For Stig, Sleep With Stig, Let Stig Sleep, Repeat.

Sounds like you're a good husband A but don't forget to take some time for yourself too. It will make your relationship better.

[TheStigIsBig]

Sounds like you're a good husband A but don't forget to take some time for yourself too. It will make your relationship better.

I'm single darlin

[arian11]

Sounds like you're a good husband A but don't forget to take some time for yourself too. It will make your relationship better.

When Stig and I open Boyton Barbell Club down in Florida, will you come visit?

[bmontgomery87]

When Stig and I open Boyton Barbell Club down in Florida, will you come visit?

Will buy a *** shirt and rep it all the time.

As long as the back of the shirt has a saying similar to "you know what they say...." on it.


lol. just realized that British Broadcast Corporation is blocked. wth

[izzygrant]

When Stig and I open Boyton Barbell Club down in Florida, will you come visit?

This is a dangerous discussion. Inb4 gorilla and isaku. I think you both gonna have to tan a lot more before you can name your club that.

[arian11]

Will buy a *** shirt and rep it all the time.

As long as the back of the shirt has a saying similar to "you know what they say...." on it.


lol. just realized that British Broadcast Corporation is blocked. wth

I'll hold you to it. For FSU Weightlifting Club we got t-shirts and sweater combo for only $20 a pair. So if we start up a gym, we will be making lulzy shirts fo sho.

This is a dangerous discussion. Inb4 gorilla and isaku. I think you both gonna have to tan a lot more before you can name your club that.

Those two guys would never come into my crappy log. And clearly you have not seen how jackt and tan I am unlike your pale, Canadian booty.

[TheStigIsBig]

This is a dangerous discussion. Inb4 gorilla and isaku. I think you both gonna have to tan a lot more before you can name your club that.

I am half black though.

[izzygrant]

I am half black though.

Well if you miss that total next week I guess we will all be able to judge whether the stereotypes are true then.

[TheStigIsBig]

Well if you miss that total next week I guess we will all be able to judge whether the stereotypes are true then.

And if I win the bet?

[izzygrant]

And if I win the bet?

You already got your pics. If you actually beat ErickStevens then we will talk about rewards.