Huntermc6 Bulking in 2012 and Beyond

[HunterMC6]

Thats awesome to hear man.

And yeah; slowly work up and crush the weights when you can.

Good to see you paying so much attention to form in your notes. I always feel like longer rest periods do me better too so maybe that will fix your form issues.

Thanks man! It's amazing I have such a hard time remember things except when I work out I never have to write things down any more I can always just come home and type it all up typically without screwing things up.

Awesome news on the ankle
Nice work with the weights today- keep on pounding away!

Thanks Woody! I will be looking to make some good gains. So I hear we are getting some ****ty weather next week?

[johnblythe]

you're back! that's awesome. looking forward to you getting things moving forward again breh

[HunterMC6]

Well here it is a day late and a dollar short, Wednesdays video. I noticed on squats my back angle sucks. I have got to work on my chest back and core tightness it's killing me in the hole, way to much rounding. OHP looks good and I am really pleased with my back on on rows.

you're back! that's awesome. looking forward to you getting things moving forward again breh

Thanks John! going to keep up with this the best I can next few weeks are going to be interesting, lots of traveling for the holidays.

[johnblythe]

yup on the tightness/core/rounding issue. good thing you recognize it and are working towards fixing it already though.

[Sen8or]

Good on ya getting back to squats, form will come. Depth looked good.

[Woody-5]

Squats looked good fella! Really buried those deep!

Thanks Woody! I will be looking to make some good gains. So I hear we are getting some ****ty weather next week?

That's the rumor. Sounds like I'd better get the plow put on the truck before the weekend is over :-/

[PeterGibbons316]

Well here it is a day late and a dollar short, Wednesdays video. I noticed on squats my back angle sucks. I have got to work on my chest back and core tightness it's killing me in the hole, way to much rounding. OHP looks good and I am really pleased with my back on on rows.

Stop going so deep. As you go through your warmups pull your back tight like you would at the start of a deadlift, and drop slowly until you can no longer keep your lower back tight - that's the absolute bottom of your ROM.

Glad to see the ankle is feeling better.

[Sinaku5]

Stop going so deep. As you go through your warmups pull your back tight like you would at the start of a deadlift, and drop slowly until you can no longer keep your lower back tight - that's the absolute bottom of your ROM.

Glad to see the ankle is feeling better.

Good tip Peter.

Yeah great depth Hunter and glad you noticed that back rounding issue before it becomes too serious. Lets you fix it early on.

Nice OHPs too.

[HunterMC6]

yup on the tightness/core/rounding issue. good thing you recognize it and are working towards fixing it already though.

Certainly been a problem for me in the past. Got to stay focused and get it fixed asap!

Good on ya getting back to squats, form will come. Depth looked good.

Thanks Sen I kind of thought I was going to deep which might have been aided my back rounding a bit

Squats looked good fella! Really buried those deep!



That's the rumor. Sounds like I'd better get the plow put on the truck before the weekend is over :-/

Just changed the oil in the snowblower, GF is excited for snow I think I am going to buy her a shovel for Christmas we will see how much she likes it then!

Stop going so deep. As you go through your warmups pull your back tight like you would at the start of a deadlift, and drop slowly until you can no longer keep your lower back tight - that's the absolute bottom of your ROM.

Glad to see the ankle is feeling better.

Boom you took the words out of my mouth that was something I wanted to look at doing today and I completely forgot! However I didn't focus a lot more on keeping my chest up in general and not letting my back and core lose there tightness.

Good tip Peter.

Yeah great depth Hunter and glad you noticed that back rounding issue before it becomes too serious. Lets you fix it early on.

Nice OHPs too.

Thanks Sin! I am going after that 1 plate OHP! Hopefully I can will myself there soon. Always with the damn squat form haha someday I might get it right...

[HunterMC6]

Starting Strength Week 13 Day 3


Date: 11-14-2012

Weight 160.0

No filming today the batteries are dead in my replacement camera and I forgot to charge it last time.

Squats:
1x5 45
1x5 95
1x3 135
1x2 175
3x5 Worksets 200

Notes: So I switched my grip to the thumb under the bar and squeeze the life out of it. I didn’t like it at first it felt strange to have my wrist in that position but after 4 warmup sets it was getting better. The grip really helped me drive the bar into my back and that seemed to help me keep my chest up more than I was the last couple sessions. I tried focusing on setup a lot more since I have to start somewhere to correct this good morning issue that felt like the right place to start.

Set 1 was awesome the bar felt light good bar path and speed really felt like I was driving from my heels and getting the weight back instead of out over my toes. Set 2 sucked a big one lost some focus so everything went to hell. First couple reps were fine but 3 4 and 5 were all over the place. Then set 3 was fantastic! I don’t know what happened but I had one of the best sets I have ever had squatting, it felt like I had just the bar on my back hammered out all reps no problem with what felt like amazing form.

Bench
1x5 45
1x5 95
1x3 135
1x2 155
3x5 Worksets 180

Notes: I love benching, I crushed this today and it felt amazing. Bar speed got a little slow on set 2 on the final rep but set 3 was awesome and I even focused on controlling the weight on the down path because Monday I noticed I was dropping and catching it to often. On to 185 next week!

I have been practicing my roll of shame here and there too because I want to be prepared for it when it happens.

Deadlift
1x5 135
1x3 185
1x5 Workset 235

Notes: These felt real good, I wish I got a chance to film them because I really need to look at my back angle just like squats but no dice on that today obviously. I had to stop between reps 4 and 5 because the plates were moving out to the ends of the bar. I think I am going to clip them next time because it’s kind of annoying when that happens. Hate having to fix the weight and then completely reset myself.

Pull Ups
2x5 BW

I need to do a little research but I think a narrow grip pull up hits the back? I wanted to incorporate something in there that might target my back a bit because I think due to my reoccurring back injury I have developed a real weak upper back so I am thinking of doing something that might help that out. Anything I might try besides pull ups and chin ups?

Summary

Real happy with today over all I’ll keep the summary short there is plenty to read under the worksets if you want to take the time.

Curious if anyone objects to adding in a few sets of pull ups to this day? It an exhausting day because it’s all the biggest movements in 1 day but I really want to get a back specific exercise that might help my squat good morning problem.



I would like to say I am real sad to hear about the tragedy in Connecticut today. It breaks my heart to see things like happen especially to children who will never get to see the real beauty that this world can deliver. May all those who died today RIP (with the exception of the murderer, may he rot in Hell).

[Woody-5]

Sounds like you really killed the 3rd sets! Awesome numbers- apparently the layoff didn't set you back much.


Disgusting what happened in Connecticut today. Made me sick to my stomach when I heard about it. Couldn't wait to get out of work and home to see my kids.

[Sinaku5]

Man its a damn shame your camera was out for that third set of squats - would have been nice to see em!

Do you think you might just need more warm-ups on your squats and thats why your third set was so much better than the rest? Food for thought.

Yeah those tips in that vid you posted in Peter's log seem pretty solid. I'm going to try that on my power day too.

For back I highly recommend Rows (which you currently do), Chins, DB rows, and for aesthetics - pull-ups.

And yeah that shooting was ridiculous. A grown man shooting children? Its sick. If it were up to me those type of people would be continuously tortured for the rest of their lives; like something from SAW.

[PeterGibbons316]

Nice work man. Honestly I think you are going to be fine adding in pullups, dips, curls, ab work, etc. on either day whenever you have time, just try not to get caught up in killing yourself to progress on the accessories.

I recently picked up some of these to help keep lots of weight on the bar:

http://www.amazon.com/Bulldog-8258-C...ulldog+collars

[Sen8or]

Not sure if you've noticed I've changed logs, new addy in my sig.

Have reset squats right back to the start, depth is getting there now which m pleased with, easily my worst exercise.

[HunterMC6]

Starting Strength Week 13 Day 3


Date: 11-14-2012

Weight 160.0

No filming today the batteries are dead in my replacement camera and I forgot to charge it last time.

Squats:
1x5 45
1x5 95
1x3 135
1x2 175
3x5 Worksets 200

Notes: So I switched my grip to the thumb under the bar and squeeze the life out of it. I didn’t like it at first it felt strange to have my wrist in that position but after 4 warmup sets it was getting better. The grip really helped me drive the bar into my back and that seemed to help me keep my chest up more than I was the last couple sessions. I tried focusing on setup a lot more since I have to start somewhere to correct this good morning issue that felt like the right place to start.

Set 1 was awesome the bar felt light good bar path and speed really felt like I was driving from my heels and getting the weight back instead of out over my toes. Set 2 sucked a big one lost some focus so everything went to hell. First couple reps were fine but 3 4 and 5 were all over the place. Then set 3 was fantastic! I don’t know what happened but I had one of the best sets I have ever had squatting, it felt like I had just the bar on my back hammered out all reps no problem with what felt like amazing form.

Bench
1x5 45
1x5 95
1x3 135
1x2 155
3x5 Worksets 180

Notes: I love benching, I crushed this today and it felt amazing. Bar speed got a little slow on set 2 on the final rep but set 3 was awesome and I even focused on controlling the weight on the down path because Monday I noticed I was dropping and catching it to often. On to 185 next week!

I have been practicing my roll of shame here and there too because I want to be prepared for it when it happens.

Deadlift
1x5 135
1x3 185
1x5 Workset 235

Notes: These felt real good, I wish I got a chance to film them because I really need to look at my back angle just like squats but no dice on that today obviously. I had to stop between reps 4 and 5 because the plates were moving out to the ends of the bar. I think I am going to clip them next time because it’s kind of annoying when that happens. Hate having to fix the weight and then completely reset myself.

Pull Ups
2x5 BW

I need to do a little research but I think a narrow grip pull up hits the back? I wanted to incorporate something in there that might target my back a bit because I think due to my reoccurring back injury I have developed a real weak upper back so I am thinking of doing something that might help that out. Anything I might try besides pull ups and chin ups?

Summary

Real happy with today over all I’ll keep the summary short there is plenty to read under the worksets if you want to take the time.

Curious if anyone objects to adding in a few sets of pull ups to this day? It an exhausting day because it’s all the biggest movements in 1 day but I really want to get a back specific exercise that might help my squat good morning problem.



I would like to say I am real sad to hear about the tragedy in Connecticut today. It breaks my heart to see things like happen especially to children who will never get to see the real beauty that this world can deliver. May all those who died today RIP (with the exception of the murderer, may he rot in Hell).

page bump

Sounds like you really killed the 3rd sets! Awesome numbers- apparently the layoff didn't set you back much.


Disgusting what happened in Connecticut today. Made me sick to my stomach when I heard about it. Couldn't wait to get out of work and home to see my kids.

Thanks Woody! I don't think it hurt me to badly but it doesn't take long to recover usually.
I'm a little scared to bring kids into this world some days. Luckily I have a ways to go before that happens.

Man its a damn shame your camera was out for that third set of squats - would have been nice to see em!

Do you think you might just need more warm-ups on your squats and thats why your third set was so much better than the rest? Food for thought.

Yeah those tips in that vid you posted in Peter's log seem pretty solid. I'm going to try that on my power day too.

For back I highly recommend Rows (which you currently do), Chins, DB rows, and for aesthetics - pull-ups.

And yeah that shooting was ridiculous. A grown man shooting children? Its sick. If it were up to me those type of people would be continuously tortured for the rest of their lives; like something from SAW.

I'm sure they felt better than they looked. Video probably would have made a liar out of me. Wish I had dumbbells that would open me up to a few good exercises to get at my back.

Nice work man. Honestly I think you are going to be fine adding in pullups, dips, curls, ab work, etc. on either day whenever you have time, just try not to get caught up in killing yourself to progress on the accessories.

I recently picked up some of these to help keep lots of weight on the bar:

http://www.amazon.com/Bulldog-8258-C...ulldog+collars

Nice thanks for the link. I have some cheap collars for the time being since the weight isn't real high yet they should work alright. I don't want to get to carried away with accessories right now just want to make sure I get my back worked on real well every session.

Not sure if you've noticed I've changed logs, new addy in my sig.

Have reset squats right back to the start, depth is getting there now which m pleased with, easily my worst exercise.

Thanks for the heads up, I wondered why your journal fell near the bottom of my subs. Will sub to the new one!

[HunterMC6]

Starting Strength Week 14 Day 1

So before I even got going I forgot my camera and my water today so I was off to a great start.


Weight 159.8


Squats:
1x5 45
1x5 105
1x3 135
1x2 175
3x5 Worksets 205

Notes: I think my warmup schemed needs some retooling any suggestions would be fantastic. Overall just not enthused to squat today for some reason.

Set 1 was okay bar feels fine just slow reps for some reason

Set 2 was trash, I think my form was decent not to much rounding but my hip and shoulder drive were lacking bad and I was so slow on every rep.

Set 3 was decent though still slow but I am trying to stay a little shallower over all with my depth which helps with that rounding problem for sure (thanks Pete!) but it is hard to adjust coming out of the hole from that position I need to work on it a little.

OHP
1x5 45
1x5 65
1x3 95
3x5 Worksets 110

Notes: Accidently put 125 on the bar for a rep which was retarded (1 rep max! haha) Over all though this wasn’t bad had a few reps that were slow but I got them all 115 on my third day this week if it happens.

Rows
1x5 65
1x3 95
3x5 Workset 120

Notes: This was real easy and I started pulling the par more towards my mid section which seems to hit my back more directly, before it was higher up on my mid section towards my chest and I felt some shoulders so I played with my bar path a little which seemed to help.

Chins
2x8 BW
Not to bad left some in the tank

leg Raises
3x10 BW


Side crunches
3x10 BW per side

Not sure if the name is right on these

Summary

I wasn’t real happy with this session overall my focus was way off today, which was weird I was so pumped earlier to do this then once I got started I just felt like I was dragging though the reps especially on squats. By the end of it I was starting to get my drive back but by then it was over.

Might have to do with the GF coming back to town tonight, she’s flying in from Florida and the weather sucks up here right now so I am a little worried. The good news is I might have found a gym in her parents town to go to with a free voucher so if it sucks I am out no money. Hopefully can squeeze in an hour or so to go try it out. If not it wont be a big loss this week I will just chalk it up to a mini vacation.

On the road tomorrow so hopefully I get the rest of my days in this week. Happy holidays all!

[Woody-5]

Enjoy the break with the lady!
Nice working hitting all your reps today even though you weren't feeling it

[Sen8or]

what is it you don't like about your warmup sets?

I use the starting strength calculater so fairly systematic in my warmup sets, usually 20% x 5 x 2sets, 40% x 5 5 1 set, 60% x 3 x 1 set, 80% x 2 x 1 set, all %s are of working weight

[HunterMC6]

Enjoy the break with the lady!
Nice working hitting all your reps today even though you weren't feeling it

I sure will! My legs feel like rubber right now

what is it you don't like about your warmup sets?

I use the starting strength calculater so fairly systematic in my warmup sets, usually 20% x 5 x 2sets, 40% x 5 5 1 set, 60% x 3 x 1 set, 80% x 2 x 1 set, all %s are of working weight

I'm not really sure, maybe I am half assing the warm ups? I try to be really strict with my form on warmups to help mimic the actual path of work sets. I am probably going to film some warm ups next time maybe there some small adjustments I can make to help with my work sets.

I was also considering doing some light front squats to counteract the good morning issue I have. Since with a front squat you lose the bar if you lean forward to far it should help you keep your chest up. Not sure if this is a good idea though since obviously I have to teach myself to front squat with good form for this to be productive.

[johnblythe]

I sure will! My legs feel like rubber right now



I'm not really sure, maybe I am half assing the warm ups? I try to be really strict with my form on warmups to help mimic the actual path of work sets. I am probably going to film some warm ups next time maybe there some small adjustments I can make to help with my work sets.

I was also considering doing some light front squats to counteract the good morning issue I have. Since with a front squat you lose the bar if you lean forward to far it should help you keep your chest up. Not sure if this is a good idea though since obviously I have to teach myself to front squat with good form for this to be productive.

front squats won't help you directly w/ forward lean. it can help by just general core strengthening, sure, but the form doesn't carry over 1:1 by any means.

i'm still fighting forward lean like crazy. the thing that helped me most thus far is lifting shoes. i have terrible ankle mobility. that on top of my long femurs and short torso = disaster. i used to fail quite often in the early days, but it was always because of balance issues. either i literally fell forward or i knew i was compromising my lower back by having my hips shoot up way too fast and leaning too much to begin with, so i'd bail.

get some shoes man, it'll be worth it.

constantly fight it by thinking through setup and form things. let the warm ups be building blocks for the correct neural pathways. come up with cues. when they don't work come up with others. don't be a hero and compromise your health, but don't let it be an excuse to be a vag, either.

rinse. repeat.

[Sinaku5]

Great last session Hunter.

I'm not too sure bout warm-ups. I do about as much as you relative to strength I'd say. Not sure if its really beneficial or not lol.

About front squats - they are a PHENOMENAL core exercise...I'm still not sure how I like em tho. Try em out if you feel like they would be beneficial; they are a great assistance exercise to squats.

Enjoy the road - where you going?

Happy Holidays brother. Stay safe.

[HunterMC6]

front squats won't help you directly w/ forward lean. it can help by just general core strengthening, sure, but the form doesn't carry over 1:1 by any means.

i'm still fighting forward lean like crazy. the thing that helped me most thus far is lifting shoes. i have terrible ankle mobility. that on top of my long femurs and short torso = disaster. i used to fail quite often in the early days, but it was always because of balance issues. either i literally fell forward or i knew i was compromising my lower back by having my hips shoot up way too fast and leaning too much to begin with, so i'd bail.

get some shoes man, it'll be worth it.

constantly fight it by thinking through setup and form things. let the warm ups be building blocks for the correct neural pathways. come up with cues. when they don't work come up with others. don't be a hero and compromise your health, but don't let it be an excuse to be a vag, either.

rinse. repeat.

Good **** my man thanks for this, I do need shoes probably after Christmas season I will get me some Chucks or something. I do need to figure out some cues for warmups that should help but the rhythm for work sets.

Great last session Hunter.

I'm not too sure bout warm-ups. I do about as much as you relative to strength I'd say. Not sure if its really beneficial or not lol.

About front squats - they are a PHENOMENAL core exercise...I'm still not sure how I like em tho. Try em out if you feel like they would be beneficial; they are a great assistance exercise to squats.

Enjoy the road - where you going?

Happy Holidays brother. Stay safe.

Thanks Sin! I am headed to New Hampshire so I'm not going real far 3 hour drive or so. Almost into Vermont, I think the first night we are staying somewhere in Vermont but I'm not entirely sure. Happy holidays to you as well.

[HunterMC6]

Only got in 1 workout last week decided to get in as much time with the GF and her parents as possible while I was there. Will hopefully be hitting the weights tomorrow if it doesn't interfere with my buddies Christmas party or anything.

Merry Christmas and Happy Holidays everyone!

[Sinaku5]

Only got in 1 workout last week decided to get in as much time with the GF and her parents as possible while I was there. Will hopefully be hitting the weights tomorrow if it doesn't interfere with my buddies Christmas party or anything.

Merry Christmas and Happy Holidays everyone!

1 workout is better than no workouts man.

Bring on the gains for the new year!

[HunterMC6]

Starting Strength

Summary

This might be a little strange seeing the summary first but it is kind of vital to this journal entry so bear with me.

On to today’s session. I have not lifted since Monday the 17th, yes I have been on the road and real busy but lets face it I could have made my way to a gym at some point and I didn’t. The GF is home and I have been spending time with her which has been going great so the time off hasn’t been all bad. It did hurt my lifts though so here is what I did

I failed on 205 squats which is what I left off with last time so I cut it back to 185 and finished my sets everything went fine, really kept my attention to not dropping my chest and keeping a tight back. I decided from here I was going to drop back on every lift really trying to focus on bar speed and form. If I am going to get my ass in gear and do this I am going to do it right. No video footage today but it will be coming I want to get some more help on my form because I know I need it.

My consistency has been crap for the last month or so. Lifts haven’t really progressed diets been crap but I am going to turn this around I am sick of treading water here. Also I am getting a little shall we say “fluffy” since I have been eating like I am lifting and doing cardio 3 days a week and it is not so flattering. As of NOW I am getting my **** together and committing myself to this. I am not sure what to put for a week/day in my heading either so I left it out. I am thinking on Monday I will put week 15 day 1.

I was searching for a pic of Nike’s Just Do It slogan but I found this one and I like it a lot better:




Date: 12-28-2012

Weight 158.8 (12-27-2012)

New PR
Failed Set

Squats:
1x5 45
1x5 95
1x3 135
1x2 175
3x5 Worksets 205
2x5 185

Notes: been too inconsistent with working out, 205 didn’t feel heavy just had a hard time getting out of the hole. Dropped the last 2 sets back to 185 and plowed through them. Legs were tired and not ready for this. Blah blah blah you know the excuses.

Bench
1x5 45
1x5 85
1x3 135
3x5 Worksets 165

Notes: Tried flat benching (no arch) on warmups just to get a larger range of motion. Hated it I felt like I wasn’t ready even for 165. Once I got going with them it was easy.

Deadlift
1x5 135
1x5 Workset 225

Notes: Felt like I hit a lot of quads and traps and less lower back with this. Really focused on keeping my back tight chest up and squeezing out the reps. Also tried to finish strong by pulling all the way through the rep, I stop short on occasion.


In Before Dear Diary

[Sen8or]

I'm on a bit of a break myself, xmas time is always busy for us at the shop, combine that with my dodgy forearm at the moment and motivation is very low. Plan on getting back into it next week, allowing plenty of recovery time.

Have started tracking my calories, McDonalds seems to be a great way to get over cals for the day, not so much for the macros though.

Good on you for starting back. I want an extra 5+kgs in BW, all of it on my chest, shoulders, back, arms & legs, not on my waistline in 2013

[Sinaku5]

I wouldn't worry bout the weights feeling heavier too much. That will happen after a bit of time off and inconsistent time. Once you get back into the groove of things it should feel better. And nice pic. I like it.

Good to hear that you found a solid setup for DL

[HunterMC6]

I'm on a bit of a break myself, xmas time is always busy for us at the shop, combine that with my dodgy forearm at the moment and motivation is very low. Plan on getting back into it next week, allowing plenty of recovery time.

Have started tracking my calories, McDonalds seems to be a great way to get over cals for the day, not so much for the macros though.

Good on you for starting back. I want an extra 5+kgs in BW, all of it on my chest, shoulders, back, arms & legs, not on my waistline in 2013

Sorry to hear about your forearm that really bites. It is annoying as hell to take time off but it would be worse to injure it beyond where you are at right now. McDonalds is definitely good for bulking up but it adds up quickly. No reason not to indulge once and a while I am always concerned about micro nutrients though and I think McDonalds really lacks in that department. When are you going to get back into the gym?

I wouldn't worry bout the weights feeling heavier too much. That will happen after a bit of time off and inconsistent time. Once you get back into the groove of things it should feel better. And nice pic. I like it.

Good to hear that you found a solid setup for DL

Yeah I know it is just frustrating but it is certainly my own fault. The injury I can not do anything about but post injury I just got lazy and really good at making excuses why not to go work out. I need to film my DL but it felt really solid over all. First rep kinda sucked I should have done another set of warmups I think with 185.

[HunterMC6]

Starting Strength Week 15 Day 1



Weight 159.2


Squats:
1x5 45
1x5 95
1x3 135
1x2 165
3x5 Worksets 190

Notes: Squats went great today back shoulders and head stayed locked in almost every single rep chest was up pushed well from my heals weight felt fairly light. Legs got pretty tired towards the end so I had some pausing between reps and then had to mentally prepare my legs to do some work. Really happy with how these went today.

OHP
1x5 45
1x5 55
1x3 95
3x5 Worksets 105

Notes: Dropped these back a few pounds like I planned which was good. 2nd set was a little slow but 3rd set was fantastic shouldn’t have any problems moving up to 110.

Rows
1x5 45
1x5 65
3x5 Worksets 115

Notes: Dropped these back as well and they were really really easy no struggle what so ever. I want to jump these 10 lbs next time but I don’t think I will, going for slow steady progress from here on out with SS because this is always the point in which bad form causes me injuries.

Chins
2x6 BW

Pull Ups
1x6 BW

Did a set of these on accident, didn’t realize my hand position til after I got though 6

Leg Raises
3x10 BW
Side Crunches
3x10 per side BW



Summary

Pretty solid session over all so happy with my squats and looking forward to next session. Little more volume then normal today as well but this is the easier of the two days so it seems like a good place to put a few extra lifts.

[johnblythe]

good work man. smart move dropping back some and fixing that form, taking your time, etc.