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  1. #3001
    Meat Cube 2.0 lllDBOlll's Avatar
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    Cycle 7 - Week 3 - Deadlift

    The Walking Dead... Lift


    Video





    Supplementation

    PWO - No thanks Jeff!

    Warm Up: 10 Mins Bike, Ham Stretches, Dorsal Raises, Ankle Shizzle

    Core Lift
    Conventional Deadlift

    60kg x 8
    100kg x 5
    140kg (308lb) x 1

    150kg (330lb) x 5
    170kg (375lb) x 3
    190kg (419lb) x 1

    195kg (430lb) x 1 - PR BABY


    Assistance Lift 1
    Snatch Grip Deadlift

    100kg (220lb) x 5
    110kg (242lb) x 5
    120kg (265lb) x 5
    130kg (287lb) x 5
    140kg (308lb) x 5

    Assistance Lift 2
    Box Squat

    60kg x 8
    80kg (176lb) x 5 x 4


    Thoughts

    Me Gusta getting PR's on a Cut

    "Ain't nothing to it but to do it"

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  2. #3002
    Registered User fittofattofit's Avatar
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    Really, really nice deadlifting now Danny! Great form on that 195kg and it looked pretty easy ..... no bum lifting at all now and you're really making that bar travel directly up your knees (and mirin' the Pole Dancing lighting scheme at 1:18)
    Great job on the snatch grip deads --- my trainer likes me to do those to improve my lifting posture and strength pulling from the floor, only I think he had me doing them with 80kg . 140kg is a really big lift for those! Killing it!

    On another note, it's interesting as well that all of that heavy lifting condenses down to just over 5 minutes of bar time in probably an hour long workout .... just goes to show how much the intensity of what we do matters in growing muscle. Who wants to waste hours running marathons?
    Last edited by fittofattofit; 01-28-2013 at 03:07 AM.
    "Better to wear out than rust out!"

    Jane Fonda helped me to rediscover my core. ..... thanks for that Ken :rolleyes:

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  3. #3003
    Meat Cube 2.0 lllDBOlll's Avatar
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    Originally Posted by fittofattofit View Post
    Really, really nice deadlifting now Danny! Great form on that 195kg and it looked pretty easy ..... no bum lifting at all now and you're really making that bar travel directly up your knees (and mirin' the Pole Dancing lighting scheme at 1:18)
    Great job on the snatch grip deads. 140kg is a really big lift for those! Killing it!
    Cheers mate. I actually have DOMS for the first time in a LONG time in my lower back, I believe those SGDL's are to thank!
    "Ain't nothing to it but to do it"

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  4. #3004
    The All-American American Woody-5's Avatar
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    Sick work on the PR! Damn fine pull
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

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  5. #3005
    Cyber Bully MakeGoBoom's Avatar
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    really f*cking strong danny boy
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

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  6. #3006
    Meat Cube 2.0 lllDBOlll's Avatar
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    Originally Posted by Woody-5 View Post
    Sick work on the PR! Damn fine pull
    Cheers mate, facing away from the mirror has taken me to another level!

    Originally Posted by MakeGoBoom View Post
    really f*cking strong danny boy
    Thanks pal, feels good to be allowed to write "PR"
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  7. #3007
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Fuarkkk yeah! Gotta have that aggression and focus to push that heavy ass weight. Great job Dan!
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  8. #3008
    Crazy Kraut ktj4l's Avatar
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    Awesome PR pull. Fu#k yeah! Are you training fasted on IF? If so, BCAA pre-workout?
    Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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  9. #3009
    Meat Cube 2.0 lllDBOlll's Avatar
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    Originally Posted by audieswu View Post
    Fuarkkk yeah! Gotta have that aggression and focus to push that heavy ass weight. Great job Dan!
    Damn right big man, that's my trouble I often go into it way to relaxed!

    Originally Posted by ktj4l View Post
    Awesome PR pull. Fu#k yeah! Are you training fasted on IF? If so, BCAA pre-workout?
    Thanks mate. It depends how early I get up mate. Today for example, knew I wouldn't be able to train tonight so forced myself out of bed! Did some Squats fasted. I have some Xtend but generally I just drink it because I like the taste, I don't believe all that mumbo jumbo about needing BCAA when training fasted!
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  10. #3010
    Meat Cube 2.0 lllDBOlll's Avatar
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    Fixing My Squat - Week 2

    Day 1


    Video





    Supplementation

    PWO - Negative

    Warm Up: 10 Mins Bike, All Kinds of rolling around and shiz, Body Weight Squats with Resistance Bands round knees

    Core Lift
    Box Squat

    60kg x 5
    80kg (176lb) x 5
    82.5kg (182lb) x 5
    85kg (187lb) x 5 x 3

    Assistance Lift 1
    Back Squat

    60kg x 5
    80kg (176lb) x 5 x 4
    80kg x 7

    Thoughts

    These are long and boring vids but just putting them up for my own benefit really, I want to see how I progress and once I upload to YouTube I just delete them from my lappy.

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  11. #3011
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by lllDBOlll View Post
    Thanks mate. It depends how early I get up mate. Today for example, knew I wouldn't be able to train tonight so forced myself out of bed! Did some Squats fasted. I have some Xtend but generally I just drink it because I like the taste, I don't believe all that mumbo jumbo about needing BCAA when training fasted!
    Sounds about how I do it, so that's good news. Where'd you get the Xtend? I used to buy it in the US, haven't found it here though.
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  12. #3012
    Meat Cube 2.0 lllDBOlll's Avatar
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    Originally Posted by ktj4l View Post
    Sounds about how I do it, so that's good news. Where'd you get the Xtend? I used to buy it in the US, haven't found it here though.
    From a UK seller on eBay buddy. It's £19.99 delivered. Or at least the ones I got where. Ranges from that price to maybe £23. I probably won't buy any more after this second tub, just a refreshing drink different to fizzy pop or cordial!
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  13. #3013
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by lllDBOlll View Post
    From a UK seller on eBay buddy. It's £19.99 delivered. Or at least the ones I got where. Ranges from that price to maybe £23. I probably won't buy any more after this second tub, just a refreshing drink different to fizzy pop or cordial!
    True. I've just been throwing whey in my coffee before I lift, mainly for the flavor. The BCAA on MyProtein is cheaper than that I think and has good reviews, so might give that a shot with my next order. I like their whey too.
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  14. #3014
    Meat Cube 2.0 lllDBOlll's Avatar
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    Originally Posted by ktj4l View Post
    True. I've just been throwing whey in my coffee before I lift, mainly for the flavor. The BCAA on MyProtein is cheaper than that I think and has good reviews, so might give that a shot with my next order. I like their whey too.
    I lost all faith in MP a lonnnnng time ago! Have you ever tried Bulk Powders? I have been using them for a long time and had no problems, always deliver on time and no mess ups (why I fell out with MP). Seb Lassen who posts on here using them too I know so shouldn't be a problem shipping to Germany.

    As for whey in the coffee... no thanks Jeff!

    I like it black...


    Like my men.

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  15. #3015
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by lllDBOlll View Post
    Damn right big man, that's my trouble I often go into it way to relaxed!
    I agree, I have to "go there" and turn on that switch when I attempt heavy lifts like literally get pissed off or else shyt won't happen.
    It's really more mental that anything else.
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  16. #3016
    Meat Cube 2.0 lllDBOlll's Avatar
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    Originally Posted by audieswu View Post
    I agree, I have to "go there" and turn on that switch when I attempt heavy lifts like literally get pissed off or else shyt won't happen.
    It's really more mental that anything else.
    Heh well the secret to Saturdays lift... the other half came home and moaned at me because I didn't spin the towels that had been left in the washer overnight, I just took them out and hung them up, so... just as I'm trying for a new PR I'm getting whined at over f'ucking wet towers... RAGGGGGGGGGGGGEEE!!!
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  17. #3017
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by lllDBOlll View Post
    Heh well the secret to Saturdays lift... the other half came home and moaned at me because I didn't spin the towels that had been left in the washer overnight, I just took them out and hung them up, so... just as I'm trying for a new PR I'm getting whined at over f'ucking wet towers... RAGGGGGGGGGGGGEEE!!!
    LOL I thought I heard someone on the background
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  18. #3018
    Registered User Raigs's Avatar
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    Nice work on the PR! and on a cut you are doing it right.
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  19. #3019
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by lllDBOlll View Post
    I lost all faith in MP a lonnnnng time ago! Have you ever tried Bulk Powders? I have been using them for a long time and had no problems, always deliver on time and no mess ups (why I fell out with MP). Seb Lassen who posts on here using them too I know so shouldn't be a problem shipping to Germany.
    Never heard of Bulk Powders. Checked out their site. Minimum order amount for free delivery to Germany is higher, but if the prices are lower than MP I can see it being a feasible option. No problem with MP yet, what did they mess up for you?

    Originally Posted by lllDBOlll View Post
    As for whey in the coffee... no thanks Jeff!

    I like it black...


    Like my men.

    Wait wut?
    Great laughs were had. I guess you love the *** in more than one way.
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  20. #3020
    STFU and train Jasonk282's Avatar
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    Originally Posted by llldbolll View Post
    heh well the secret to saturdays lift... The other half came home and moaned at me because i didn't spin the towels that had been left in the washer overnight, i just took them out and hung them up, so... Just as i'm trying for a new pr i'm getting whined at over f'ucking wet towers... Raggggggggggggeee!!!
    lol
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  21. #3021
    worker ulsak's Avatar
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    good to see you working those ...yawn...squats. the more intresting your point of view on BCAA and IF. I do take it because mr Berkhan recommends it and I buy what ever contains those acids. At first I didn't care , almost reluctant to take it , just pouring it in and went for the action. But now these last weeks I really notice a difference.
    Isn't the BCAA to maintain the muscle retention?
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  22. #3022
    (っ◕‿◕)っ rallyum's Avatar
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    ^^^ Have always wondered the point when lifting, it causes mechanical damage so muscle will get 'lost' regardless of BCAAs or not. If it's for energy, 5g really isn't that much + damaged muscle releases energy anyways :/

    Just thinking aloud, has always confused me
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  23. #3023
    Registered User fittofattofit's Avatar
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    Nice work on the squatting Danny. How hard are you finding the box squats? I found that I've been getting much more DOMS since I 'deconstructed' my squat and worked on going deep to the box. The only downside is that I've got used to going slower and deep so that I find it hard to bump the weight and move a bit quicker when I try to do a normal BB back squat

    Originally Posted by lllDBOlll View Post
    Today for example, knew I wouldn't be able to train tonight so forced myself out of bed! Did some Squats fasted. I have some Xtend but generally I just drink it because I like the taste, I don't believe all that mumbo jumbo about needing BCAA when training fasted!
    Originally Posted by rallyum View Post
    ^^^ Have always wondered the point when lifting, it causes mechanical damage so muscle will get 'lost' regardless of BCAAs or not. If it's for energy, 5g really isn't that much + damaged muscle releases energy anyways :/

    Just thinking aloud, has always confused me
    I'm the same --- I like the taste of Xtend. The theory is that the BCAAs avoid digestion and so are ready to be absorbed quickly, but protein synthesis continues throughout the day, albeit it may be more rapid uptake of aminos initially, protein synthesis itself tends to get saturated pretty quickly. Amino acid uptake does not equal protein synthesis. It's probably more important to have a couple of good slow digesting protein meals plus a slow digesting supply of carbs to maintain maximum intracellular protein synthesis for as long as possible

    Just my 2c
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  24. #3024
    Cyber Bully MakeGoBoom's Avatar
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    Originally Posted by lllDBOlll View Post
    Thanks pal, feels good to be allowed to write "PR"
    lol damn right.

    squats looked like they were to a box in a squatting motion. not a huge box squat fan unless you lift power as a form but whatever you need to do to fix your problem boyo. weight looked like weight.... i guess. god luck w/ the fix up man, i know it's tedious but sometimes it's needed. bout to do close to the same w/ my deads
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  25. #3025
    Registered User moshvr's Avatar
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    Great job with the deadlift PR man
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  26. #3026
    Je pense donc je suis 12ccopeland's Avatar
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    Fixing stuff is long and boring, but in the long run all will be swell. Good job Dan
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  27. #3027
    Meat Cube 2.0 lllDBOlll's Avatar
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    Originally Posted by audieswu View Post
    LOL I thought I heard someone on the background
    Listen carefully and you will hear her yell "did you spin those towels again" in her delightful strong Hull accent

    Originally Posted by Raigs View Post
    Nice work on the PR! and on a cut you are doing it right.
    Yeah buddy! But for how long is the question!

    Originally Posted by ktj4l View Post
    Never heard of Bulk Powders. Checked out their site. Minimum order amount for free delivery to Germany is higher, but if the prices are lower than MP I can see it being a feasible option. No problem with MP yet, what did they mess up for you?

    Great laughs were had. I guess you love the *** in more than one way.
    MP took forever to deliver, a week later than scheduled (no reason, weather was fine, no road issuse) and when it arrived the bag had split.

    As long as y'all smiling, then i'm smiling too

    Originally Posted by Jasonk282 View Post
    lol
    - women eh?

    Originally Posted by ulsak View Post
    good to see you working those ...yawn...squats. the more intresting your point of view on BCAA and IF. I do take it because mr Berkhan recommends it and I buy what ever contains those acids. At first I didn't care , almost reluctant to take it , just pouring it in and went for the action. But now these last weeks I really notice a difference.
    Isn't the BCAA to maintain the muscle retention?
    Originally Posted by rallyum View Post
    ^^^ Have always wondered the point when lifting, it causes mechanical damage so muscle will get 'lost' regardless of BCAAs or not. If it's for energy, 5g really isn't that much + damaged muscle releases energy anyways :/

    Just thinking aloud, has always confused me

    I agree with Andrew so read his comment :P

    Originally Posted by fittofattofit View Post
    Nice work on the squatting Danny. How hard are you finding the box squats? I found that I've been getting much more DOMS since I 'deconstructed' my squat and worked on going deep to the box. The only downside is that I've got used to going slower and deep so that I find it hard to bump the weight and move a bit quicker when I try to do a normal BB back squat

    I'm the same --- I like the taste of Xtend. The theory is that the BCAAs avoid digestion and so are ready to be absorbed quickly, but protein synthesis continues throughout the day, albeit it may be more rapid uptake of aminos initially, protein synthesis itself tends to get saturated pretty quickly. Amino acid uptake does not equal protein synthesis. It's probably more important to have a couple of good slow digesting protein meals plus a slow digesting supply of carbs to maintain maximum intracellular protein synthesis for as long as possible

    Just my 2c
    I'm cynical about supps
    I am doing a mixture of both to try and counter this potential problem you speak of. It entered my head that if I was to do nothing but box squats, I would lose the "stretch reflex" and when coming to squat normally would be like WTF?

    So the plan is:

    Box squats first, really fatigue the glutes and hams. A really knowledgeable squatter I've met on YT has told me to try and slow my descent speed on the box squats as the speed I come to contact with the box could cause problems as I increase the weight. So I will be doing, slow descent - box pause - explode up as fast as I can whilst concentrating on knees out.

    The onto narrower stance squats - I have some Romaleos coming this week I think but until then just been using the plates under heels. Will drop ATG as much as I can - PAUSE - Explode up. Then on last few reps or maybe last set leave out the pause.

    Been doing the ankle stuff posted on here, it is helping a lot. Even when I am at work and waiting for stuff to start working I do the ankle stretches. Getting easier every day.



    Originally Posted by MakeGoBoom View Post
    lol damn right.

    squats looked like they were to a box in a squatting motion. not a huge box squat fan unless you lift power as a form but whatever you need to do to fix your problem boyo. weight looked like weight.... i guess. god luck w/ the fix up man, i know it's tedious but sometimes it's needed. bout to do close to the same w/ my deads
    I was trying to do the wider stance "powerlifting" parallel for the box squat, put it more in my glutes and hams then out else. It's definitely working, got DOMS in bits I never knew existed. I'm not finding it tedious, I think the second you start making it feel tedious for yourself is when you start to try and rush ahead.

    Originally Posted by moshvr View Post
    Great job with the deadlift PR man
    Cheers fella. Might try that 200 next time, see how I am doing. May need a couple slices of pizza and leave a full wash load in the washer to get it up

    Originally Posted by 12ccopeland View Post
    Fixing stuff is long and boring, but in the long run all will be swell. Good job Dan
    Cheers Cam!
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  28. #3028
    worker ulsak's Avatar
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    Gotta just inform that I'm an early bird so the training takes place at end of fasting window. That's why I take it (BCAA)- to be sure. Bro science or placebo , I feel safer
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
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  29. #3029
    Meat Cube 2.0 lllDBOlll's Avatar
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    Originally Posted by ulsak View Post
    Gotta just inform that I'm an early bird so the training takes place at end of fasting window. That's why I take it (BCAA)- to be sure. Bro science or placebo , I feel safer
    This is really all that matters buddy. I've been looking into it all lately in respect to the power of the mind - if one little thing is off or not right it has a massive effect to your performance. If you feel your BCAA is giving you some form of protection in your workout and that empowers you then this can only be a good thing.
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  30. #3030
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Dan all the BCAA talk as intra-workout drink. I have been using it for the last 3 years now and made good gains, reason I can train harder and longer is because I replenish quickly with BCAA's also I prefer drinking it with plain water.
    FORGED IRON TRAINING OWNER/JANITOR
    www.forgedirontraining.com

    Reactive Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623

    ***Powerlifting Asian and not joocin' Crew***

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