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  1. #61
    fake it till i make it johnblythe's Avatar
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    Originally Posted by MatTheCur View Post



    Squat deload
    Friday, January 4th

    Barbell Squat:
    --------------------
    45 lb x 5 reps (+36 pts)
    135 lb x 5 reps (+66 pts)
    190 lb x 3 reps (+76 pts)
    225 lb x 3 reps (+97 pts)
    250 lb x 3 reps (+115 pts)


    Squat assistance:
    --------------------
    165 lb x 5 reps (+80 pts)
    165 lb x 5 reps (+80 pts)
    165 lb x 5 reps (+80 pts)
    165 lb x 5 reps (+80 pts)
    165 lb x 5 reps (+80 pts)


    GHR:
    -------
    5 reps (+11 pts)
    5 reps (+11 pts)
    4 reps (+9 pts)

    ---------------------------------------


    Deload, with awesome news from the gym. I get to use chalk! It's made my day, my week... My year, I think. No more liquid chalk.
    looking forward to the next cycle. what weight will you be using on squats?

    Originally Posted by MatTheCur View Post



    Macenko's 4B
    Saturday, January 5th

    Barbell Bench Press:
    -------------

    45 lb x 15 reps (+45 pts)

    120 lb x 8 reps (+67 pts)
    150 lb x 6 reps (+77 pts)
    160 lb x 5 reps (+78 pts)
    170 lb x 4 reps (+76 pts)

    180 lb x 7 reps (+98 pts) [AMRAP set]
    160 lb x 11 reps (+93 pts) [AMRAP set]
    150 lb x 12 reps (+88 pts) [AMRAP set]

    That's a rep PR on the 180. +1 from 4A.

    I was going for a 12th rep on the 160, but I hit the pins on the way up on 11, and was feeling a bit shaky. I racked it at that point.

    -----------------------------------------------------------


    Not a bad session all around, to be honest. I'm happy with adding a rep to my 90% after 2 days. I was also exhausted after hitting 12 reps on 150; I'm sure I could have gone for more, but that felt good enough.

    I've been looking for squat shorts. EliteFTS has a bunch that I wouldn't mind buying, but the only size the have is small (I'm a large). I'm peeved. So I'm looking at alternatives, and have found these:

    http://www.championusa.com/workout-c...thletic-shorts

    and these from Underarmour:

    http://www.underarmour.com/shop/ca/e...pid1236177-001

    Anyone used either of those? Or have any suggestions? inb4 ngolsen and Eleiko shorts
    180x7 on week 4?? that's hot stuff, son. great work
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  2. #62
    fake it till i make it johnblythe's Avatar
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    Unhappy

    Originally Posted by MatTheCur View Post
    Nah. I've been posting, and nobody's in my thread any more. It's kinda sad


    not sure if srs..
    A better read than 50 Shades of Gray and Twilight combined, srsbrah: http://tinyurl.com/jblylifts

    CURRENT GOAL: 1100+ (reached 04/11); 1150+, < 14%
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  3. #63
    Registered User jshaw5's Avatar
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    Originally Posted by MatTheCur View Post
    Maintenance IS RMR, right? Basically input on a completely "sedentary" setting? Mind is so hazy.
    No, RMR is maintenance if you were completely at rest all day. You have to multiply RMR by the activity factor. I would at least use the lightly active one. I think sedentary is basically someone does no physical activity; work, gym, or otherwise.

    Originally Posted by MatTheCur View Post
    I've been looking for squat shorts. EliteFTS has a bunch that I wouldn't mind buying, but the only size the have is small (I'm a large). I'm peeved. So I'm looking at alternatives, and have found these:

    http://www.championusa.com/workout-c...thletic-shorts

    and these from Underarmour:

    http://www.underarmour.com/shop/ca/e...pid1236177-001

    Anyone used either of those? Or have any suggestions? inb4 ngolsen and Eleiko shorts
    I had been eyeballing some of the strong(er) shorts, but I don't see them anymore. I have a pair of Nike DriFit shorts that I absolutely love for working out.

    Nice work on the Macenko session, way to bang out those reps.
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  4. #64
    Deus Ex Machina MatTheCur's Avatar
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    Originally Posted by johnblythe View Post
    looking forward to the next cycle. what weight will you be using on squats?

    180x7 on week 4?? that's hot stuff, son. great work
    I'm bumping it up 20lbs, because I'm mean that way. So my training max would be 287.1lbs, as per BlackIronBeast.

    Deads will be 327.6lbs, as per the site (which means a 1+ day of 3 plates)... Thing is, Nick's got something for me, so I'll probably be changing over to that soon

    Yep! 180x7 (1 extra rep from 4B)! Stoked!!

    Originally Posted by johnblythe View Post
    not sure if srs..
    Had nobody for 2 days ... Was quite srs. :P

    Originally Posted by jshaw5 View Post
    No, RMR is maintenance if you were completely at rest all day. You have to multiply RMR by the activity factor. I would at least use the lightly active one. I think sedentary is basically someone does no physical activity; work, gym, or otherwise.


    I had been eyeballing some of the strong(er) shorts, but I don't see them anymore. I have a pair of Nike DriFit shorts that I absolutely love for working out.

    Nice work on the Macenko session, way to bang out those reps.
    I gotcha. I'll get that all in line, then.

    The shorts are all there. They're just ONLY available in small. I've written an email to them asking about that. I have a pair of strong(er) shorts, and love them. I just had to sew up a hole that had appeared in the crotch.

    Not sure what I'll do for shorts, but I might get a few pairs of those Champion ones, plus a pair of Underarmour, IF EliteFTS is seriously out of everything but small.

    Thanks for the Macenko... Just sucks that I couldn't hit 12 on 80%. That frustrated the FUARK outta me.
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  5. #65
    The All-American American Woody-5's Avatar
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    I'm in the market for a new pair of shorts but every pair I see is long as hell, past the knees even.
    Maybe it's time to get a singlet. No more belt bunching up the t shirt then
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

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  6. #66
    Deus Ex Machina MatTheCur's Avatar
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    Originally Posted by Woody-5 View Post
    I'm in the market for a new pair of shorts but every pair I see is long as hell, past the knees even.
    Maybe it's time to get a singlet. No more belt bunching up the t shirt then
    I'm looking for 7"-7.5" inseam. Seems to be the sweet spot for me.
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  7. #67
    Outstanding Bumpus's Avatar
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    A bit tardy to the party, but I'm in.
    A well regulated militia being necessary to the security of a free state, the right of the people to keep and bear arms shall not be infringed

    We don't rise to the occasion, we fall to our level of training.

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  8. #68
    fake it till i make it johnblythe's Avatar
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    Originally Posted by MatTheCur View Post
    I'm bumping it up 20lbs, because I'm mean that way. So my training max would be 287.1lbs, as per BlackIronBeast.

    Deads will be 327.6lbs, as per the site (which means a 1+ day of 3 plates)... Thing is, Nick's got something for me, so I'll probably be changing over to that soon

    Yep! 180x7 (1 extra rep from 4B)! Stoked!!
    nice, man. that'll be great. 315x1+ ftw!

    and it'll be cool to see what nick comes up with, he was really helpful for me this past week

    Originally Posted by Bumpus View Post
    A bit tardy to the party, but I'm in.
    ha. welcome.
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  9. #69
    Deus Ex Machina MatTheCur's Avatar
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    Originally Posted by Bumpus View Post
    A bit tardy to the party, but I'm in.
    I'm honoured. Welcome in Bumpus!

    Originally Posted by johnblythe View Post
    nice, man. that'll be great. 315x1+ ftw!

    and it'll be cool to see what nick comes up with, he was really helpful for me this past week


    ha. welcome.
    Well ... changing the program ENTIRELY.

    I'm dumping out Macenko's AND 5/3/1 ... Dis ... Dis gun b gud.

    I'm not even sure how to paste it here, so I'll end up taking a screen shot and editing it in. Gimme a minute for that.

    edit:

    New program, hoooooooooooooooooooooooooooooooooooooooooooooo!

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  10. #70
    Registered User jshaw5's Avatar
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    Originally Posted by Woody-5 View Post
    I'm in the market for a new pair of shorts but every pair I see is long as hell, past the knees even.
    Maybe it's time to get a singlet. No more belt bunching up the t shirt then
    Yeah I hate that. I have one pair of Nike shorts that I wear 95% of the time. All of my other shorts come down past my knees You need an American flag singlet lol

    That sucks about the EliteFTS shorts, that's gotta be some kind of malfunction on the website, how is that possible?
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  11. #71
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    New program, where did you get it from? Interested to see where it takes you.
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  12. #72
    Deus Ex Machina MatTheCur's Avatar
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    Originally Posted by jshaw5 View Post
    Yeah I hate that. I have one pair of Nike shorts that I wear 95% of the time. All of my other shorts come down past my knees You need an American flag singlet lol

    That sucks about the EliteFTS shorts, that's gotta be some kind of malfunction on the website, how is that possible?
    Same with my Strong(er) shorts.

    I'm not sure. And they haven't replied to me yet, either.

    Originally Posted by ddog171 View Post
    New program, where did you get it from? Interested to see where it takes you.
    From someone who cares <3
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  13. #73
    The All-American American Woody-5's Avatar
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    In for new program gains!
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  14. #74
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    Originally Posted by MatTheCur View Post
    I'm looking for 7"-7.5" inseam. Seems to be the sweet spot for me.
    http://www.underarmour.com/shop/us/e...pid1234404-001


    They've worked well for me.
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  15. #75
    Deus Ex Machina MatTheCur's Avatar
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    Originally Posted by Woody-5 View Post
    In for new program gains!
    I'm so afraid.

    Nick's not answering me now. Someone hold me...

    Originally Posted by Bumpus View Post
    I've been thinking about compression shorts, but I think I'll wait a bit on 'em. Not 100% comfortable, and they wouldn't go well with my hoodies.
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  16. #76
    Outstanding Bumpus's Avatar
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    Originally Posted by MatTheCur View Post



    I've been thinking about compression shorts, but I think I'll wait a bit on 'em. Not 100% comfortable, and they wouldn't go well with my hoodies.

    Haha, I thought that's what you were looking for. I wear them under warmup pants or some mesh shorts.

    Probably would look a bit funny wearing just them with a hoodie.
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  17. #77
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    Originally Posted by Bumpus View Post
    Haha, I thought that's what you were looking for. I wear them under warmup pants or some mesh shorts.

    Probably would look a bit funny wearing just them with a hoodie.
    Lookin' at regular shorts, with a 7-7.5" inseam, really. I wear boxer briefs, so I'm not scared of 'em ripping or people seeing my junk
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  18. #78
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    Got drunk last night.

    Woke up subbed into this journal.

    Never again.


    Also: holy hell you got a lot stronger since I was in your last journal. GJDM.
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  19. #79
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    Originally Posted by -=FLEX=- View Post
    Got drunk last night.

    Woke up subbed into this journal.

    Never again.


    Also: holy hell you got a lot stronger since I was in your last journal. GJDM.
    Spank you very naughty!

    Tonight's session was a bit rushed, but I got through it. I even filmed my deads and front squats. Holy cow.

    But, that'll have to wait until tomorrow.


    The Voluminous Program from Down Undah
    Heavy deads - Week 1: 2013-01-07

    Barbell Deadlift:
    110 lb x 10 reps (+65 pts)
    135 lb x 10 reps (+77 pts)
    175 lb x 10 reps (+101 pts)
    175 lb x 10 reps (+101 pts)
    175 lb x 10 reps (+101 pts)

    Nothing too special here. Just a bit fatigued as I was running late to the gym. I thought they closed at midnight, but they close at 11pm. I'll be there a tad earlier next session.

    Front Barbell Squat:
    95 lb x 8 reps (+57 pts)
    95 lb x 10 reps (+59 pts)
    95 lb x 10 reps (+59 pts)

    Getting used to these, so used something lighter. I'll probably use this as a warm up weight next session, and head up to 135 as a working weight... But we'll see.


    Body Weight Glute Hamstring Raise:
    4 reps (+9 pts)
    5 reps (+11 pts)
    7 reps (+16 pts)

    Trying for a total of 30 reps. Slowly but surely, and again I'm sure I could have had more, but time/rest was lacking. Superset with curls.

    Yes. Curls.


    Barbell Curl:
    40 lb x 8 reps (+14 pts)
    50 lb x 8 reps (+15 pts)
    50 lb x 8 reps (+15 pts)

    An optional exercise, but still... I'm a bit lacking in the density of my biceps, so this will be good to do. Superset with the GHR, actually.

    -------------------------------------------




    I really wish that I'd gotten to the gym sooner. That would have made my time there a bit more enjoyable. As it was, front squats didn't destroy me, but I can't use a clean grip yet. I think I'll use them on warm up sets, then go to normal grip for work sets. Just gotta get that shoulder flexibility in there.

    Tomorrow be light bench/squat day.
    Last edited by MatTheCur; 01-08-2013 at 08:07 AM.
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  20. #80
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    Nice work fitting everything in when you were pressed for time.
    What's the time frame on a home gym setup?
    Good start to the program! Fronts will come up fast once you get comfortable with the movement. Definitely keep working on that clean grip!
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

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  21. #81
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    good intro sesh matt
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  22. #82
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    Originally Posted by Woody-5 View Post
    Nice work fitting everything in when you were pressed for time.
    What's the time frame on a home gym setup?
    Good start to the program! Fronts will come up fast once you get comfortable with the movement. Definitely keep working on that clean grip!
    Originally Posted by johnblythe View Post
    good intro sesh matt
    Thanks you guys I'm going to get to the gym earlier from now on. I was just a bit nervous about filming in the new place, but it seems to have gone well. I'll update the workout with a vid in a few minutes. It's completely raw to check form.

    For front squats: I saw two vids. Regular grip went just below parallel, but clean grip went ATG. What's the correct level? I did both.

    re: Home gym setup... One needs money for that, haha As soon as I can, but it'll probably take a while. I'd love to have the line of credit that's opened up through our mortgage go towards that, but there are other things that have to be taken care of first. One step at a time!
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  23. #83
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    Edited video into original workout.
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  24. #84
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    Bumpity-bump!

    Originally Posted by MatTheCur View Post
    Tonight's session was a bit rushed, but I got through it. I even filmed my deads and front squats. Holy cow.


    The Voluminous Program from Down Undah
    Heavy deads - Week 1: 2013-01-07

    Barbell Deadlift:
    110 lb x 10 reps (+65 pts)
    135 lb x 10 reps (+77 pts)
    175 lb x 10 reps (+101 pts)
    175 lb x 10 reps (+101 pts)
    175 lb x 10 reps (+101 pts)

    Nothing too special here. Just a bit fatigued as I was running late to the gym. I thought they closed at midnight, but they close at 11pm. I'll be there a tad earlier next session.

    Front Barbell Squat:
    95 lb x 8 reps (+57 pts)
    95 lb x 10 reps (+59 pts)
    95 lb x 10 reps (+59 pts)

    Getting used to these, so used something lighter. I'll probably use this as a warm up weight next session, and head up to 135 as a working weight... But we'll see.


    Body Weight Glute Hamstring Raise:
    4 reps (+9 pts)
    5 reps (+11 pts)
    7 reps (+16 pts)

    Trying for a total of 30 reps. Slowly but surely, and again I'm sure I could have had more, but time/rest was lacking. Superset with curls.

    Yes. Curls.


    Barbell Curl:
    40 lb x 8 reps (+14 pts)
    50 lb x 8 reps (+15 pts)
    50 lb x 8 reps (+15 pts)

    An optional exercise, but still... I'm a bit lacking in the density of my biceps, so this will be good to do. Superset with the GHR, actually.

    -------------------------------------------




    I really wish that I'd gotten to the gym sooner. That would have made my time there a bit more enjoyable. As it was, front squats didn't destroy me, but I can't use a clean grip yet. I think I'll use them on warm up sets, then go to normal grip for work sets. Just gotta get that shoulder flexibility in there.

    Tomorrow be light bench/squat day.
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  25. #85
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    Been discussing form with Nick, and here are a few things I have to work on for the deadlift:
    • Take the slack out of the bar so get down into your starting position, grab the bar and pre tense
    • Don't bounce at the start of the lift
    • Change my back angle a bit (this will change as I set up differently)
    • Sit back more
    • Chest up
    • Push through the heels, stay straight
    • Don't lean back at lockout
    • Butt clench at knees

    Not as terrible as I thought!
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  26. #86
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    Originally Posted by MatTheCur View Post
    Been discussing form with Nick, and here are a few things I have to work on for the deadlift:
    • Take the slack out of the bar so get down into your starting position, grab the bar and pre tense
    • Don't bounce at the start of the lift
    • Change my back angle a bit (this will change as I set up differently)
    • Sit back more
    • Chest up
    • Push through the heels, stay straight
    • Don't lean back at lockout
    • Butt clench at knees

    Not as terrible as I thought!
    Nice session here. I agree with those pointers. Although I don't think your lean back is that excessive. Get those glutes into it.
    A well regulated militia being necessary to the security of a free state, the right of the people to keep and bear arms shall not be infringed

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  27. #87
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    Originally Posted by Bumpus View Post
    Nice session here. I agree with those pointers. Although I don't think your lean back is that excessive. Get those glutes into it.
    That's something I've never cued for, so it'll be interesting to see what it does for the lift.
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    The Voluminous Program from Down Undah
    Light Bench/Squats - Week 1: 2013-01-08

    Barbell Bench Press:
    45 lb x 10 reps (+42 pts)
    95 lb x 10 reps (+59 pts)
    110 lb x 10 reps (+65 pts)
    110 lb x 10 reps (+65 pts)
    110 lb x 10 reps (+65 pts)

    Light bench/squat day, narrow grip

    Standing Military Press:
    65 lb x 8 reps (+70 pts)
    75 lb x 8 reps (+75 pts)
    80 lb x 8 reps (+77 pts)

    Will be starting with 70x8

    Barbell Squat:
    95 lb x 10 reps (+59 pts)
    110 lb x 10 reps (+65 pts)
    135 lb x 10 reps (+77 pts)
    135 lb x 10 reps (+77 pts)
    135 lb x 10 reps (+77 pts)

    Light squat day

    Dumbbell 2-Arm Triceps Extension:
    20 lb x 8 reps (+8 pts)
    25 lb x 8 reps (+8 pts)
    25 lb x 8 reps (+8 pts)

    25s will be my go-to next time. Need to also work on the Tricepticons.

    -------------------------------------------




    So, I'm a dolt and forgot my SD card at work. So I missed out on filming bench, grabbed my phone for squats.

    Everything was nice and light. I don't know if I'll bench in that area again, because it's a weird setup to get under the bar. We'll see, though. I'm a little apprehensive to pull out the camera on the main floor. Anyways.

    Knee's feeling all right today.
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    Squats looked nice and controlled.

    Is it weird squatting with out safeties?
    A well regulated militia being necessary to the security of a free state, the right of the people to keep and bear arms shall not be infringed

    We don't rise to the occasion, we fall to our level of training.

    I was born a shotgun in my hands. Behind the gun I'll make my final stand and that's why they call me Bad Company

    USAF

    MFC
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  30. #90
    The All-American American Woody-5's Avatar
    Join Date: Apr 2010
    Location: Maine, United States
    Age: 35
    Stats: 5'11", 180 lbs
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    nice volume for that light session- that'll get the blood moving for sure!
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

    Controlled Labs Log- StimIno, Purple Wraath & White Pump:
    http://forum.bodybuilding.com/showthread.php?t=164822551

    Journal- Got Wood 2:
    http://forum.bodybuilding.com/showthread.php?t=156436443
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