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05-08-2014, 07:10 AM #2881
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05-08-2014, 07:34 AM #2882
^My summer is going to be quite relaxed in regards to eating and training. Not much going on besides an internship and perhaps a part time job. I think the recomping idea is too slow in naturals imo unless you goal is just to maintain the muscle mass you have at the moment. Not to mention, it's tough to keep up with the cals and keep them dialed in. I think you need to choose on direction or the other and not get crazy with it. Slow and steady always wins the race.
I enjoy high rep rear delts quite a bit. There a small muscle group but I find that they respond better to higher rep sets - 4x30 in this case.
^Agreed on all accounts. 225 with abs. Soon.
Brbinmydreams. haha
^Torn, so torn...Last edited by MikeWines; 05-08-2014 at 07:39 AM.
B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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05-08-2014, 01:29 PM #2883
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
Trust me, in the long term it will be better. If looking good is a goal for you, or strength.
"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
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05-08-2014, 01:35 PM #2884
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05-08-2014, 02:00 PM #2885
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05-08-2014, 02:01 PM #2886
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 32
- Posts: 7,278
- Rep Power: 14275
Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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05-08-2014, 02:10 PM #2887
Daily Read/Watch/Listen:
Cue/Tip of the Day
Rule #3: You should be able to achieve EVERY position that you train in the gym in an unloaded fashion. If it takes 2 plates on the bar to "push" you down into the hole, then you've got a neuromuscular issue and you need to spend more time working on your mobility. Same with the deadlift, if you can't hip hinge to the point where your torso is parallel with the floor, then you need to fix that issue first before you try and continue to increase weight. Lifting with bad mechanics will only last so long until your ligaments and tendons can't keep up with the demands of your muscles.
Warm Up:- KB Adductor Mob
- IR Mob
- Back to Wall Shoulder Flexion
- Forearm Wall Slide w/Shrug
- Supine Glute Bridge w/Tennis Ball
Conventional DL
135x5
185x5
225x5 (3x)
^Stupid camera said it ran out of memory after the 4th rep...
Pullups
BWx7,6,6
Wide Grip Seated Row
4setsx15
1 Arm Pulldown
3setsx12,10,10
A1. Incline DB Curl
2setsx12,10
A2. Side Plank w/Row
2setsx10/side
Thoughts
-Blah, slept crappy, glad it's a deload week. Worked on my hips and pulling my chest up on DLs, felt better I guess. In kind a funk lately, trying to make the best of things...
Yeah, I dunno right now, just in a funk like I said above. I have alot of things to think over and I'm not really sure what's going to happen for the time being...Last edited by MikeWines; 05-08-2014 at 02:25 PM.
B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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05-08-2014, 02:15 PM #2888
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05-08-2014, 02:20 PM #2889
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05-08-2014, 05:10 PM #2890
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05-08-2014, 05:17 PM #2891
Thank you sir, doing my best to help share the knowledge I've learned as best I can.
^Thanks guys.
No, not at all. If anything, one of my main cues is to "pull the bar into myself" by externally rotating @ my shoulders and firing my lats hard to get my shoulders packed and right over the bar.B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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05-09-2014, 03:38 AM #2892
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05-13-2014, 03:13 PM #2893
Cue/Tip of the Day
If you feel your low back get "pumped" doing squats or deadlifts, you likely have a core stability issue because your erectors are doing the job for your glutes. Get the glutes active first, then work on phasing them into compound movements. Don't try to run before you can even crawl.
Warm Up:- Rumble Roller - 5 Minutes
- Couch Mob
- Ankle Mob
- Right Adductor Hip Pullback with Exhale
- HK Adductor Mob
- Glute Bridge w/Tennis Ball in Hip Crease
- SL Glute Bridge w/Straight leg flex/ext
High Bar Squat
Barx10
135x5
155x5
185x10 PR
185x8 PR
175x8
Heels Elevated ATG 2-Count Pause Squat +reps
145x6
145x6
145x6
A1. Paused BB Glute Bridge +5lbs
155x8
155x8
155x8
A2. Hyperextensions
BWx35 (3 sets)
B1. Front Foot Elevated DB Split Squat
25sx10/leg (3 sets)
B2. Wide Stance Cable Anti-Rotation
3setsx8/side
Thoughts
-Been pretty busy with graduation, training, writing, studying, and going out with friends until all hours of the morning. haha Haven't been around much but life is going great and training picked back up right where I left off. ^That was yesterday's lift but CNS and legs are destroyed today, rolling and resting all day long. haha
-Couple of side notes:
1. Got an iPhone for graduation so I'll throw up some more videos from now on along with some mobility stuff since that's what a few people have asked for.
2. Was messing around on sunday just doing some jump rope and bodyweight stuff while talking to my dad about graduation and jobs and decided to try out some pistol squats to see how they were progressing (they're one of my goals for 2014). To my complete surprise, I hit full reps on both legs without an issue, I was totally shocked but really happy since I couldn't do them a month ago. I think the ATG pause squats have made a huge difference to my strength in deep hip flexion. I'll take a video of them once my legs become functional again after that^ session. hahaLast edited by MikeWines; 05-13-2014 at 03:21 PM.
B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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05-13-2014, 03:24 PM #2894
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05-13-2014, 04:25 PM #2895
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05-15-2014, 07:58 AM #2896
Daily Read/Watch/Listen:
^I know there's quite a few people on here that utilize swings and this video is an excellent resource if you want to learn how to refine your technique and ensure you're not compensating and activating the correct muscles.
Cue/Tip of the Day
Never underestimate the power of self-efficacy. Convincing yourself in your mind that you can do something is step #1 before you even pick up the bar or the dumbbell. Strong mind = strong body.
Warm Up:- HK Adductor Mob
- Back To Wall Shoulder Flexion
- Forearm Wall Slides w/Shrug
- Band Pull-apart Series
- Toes Raised Calf Mob
Decline DB Bench
45x10
55x8
70x6
80x6
85x5 PR
85x5 PR
Paused Incline DB Bench (3:2:1:x)
50sx8,7,6
Paused Cable Flies
3setsx15,12,10
Facepull (To Chest)
70x25 (4 sets)
A1. French Press
3setsx12
A2. Superman Plank
3setx30sec
Thoughts
-Good pressing day yesterday, leaning out and getting stronger = win/win. Hoping to do some hill sprints or HIIT today since I'll likely only get in 1 more session this week. Going to a statewide S&C conference on saturday that goes from 7 until 5 and then going out to celebrate my dad's bday afterwards so that day is pretty full. Overall feeling pretty good after my deload but need to start making sleep a bit more of a priority. I ended staying out with friends until 3am the night I graduated and since then my sleep has been off.
My squats really felt in the groove, very happy with the way they felt. My estimate 1-RM is ~240 from that set but I doubt I'd get that given the fact I haven't even had 225 on my back...yet.
Haha they weren't directed at you, just things that came to mind when I was writing my lift for the day. What are you doing to improve your glute activation PREwo and what sort of squat-focused mobility work are doing for the other issue?B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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05-15-2014, 08:06 AM #2897
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05-15-2014, 08:19 AM #2898
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05-15-2014, 09:49 AM #2899
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
Have you posted any current (or relatively current) physique/progress photos?
Not sure if I've missed them, and would be interested to see where you're at.�USMC (2009-2013) �
▬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) ▬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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05-15-2014, 12:07 PM #2900
Post #2685 on Page 90
I know they weren't directed at me, was just stating that they pertained perfectly to me haha. Glute activation PREwo, nothing, what do you recommend? For my mobility work im doing basically everything i see bryce lewis and matt ogus do.Log
http://forum.bodybuilding.com/showthread.php?t=155910073
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05-15-2014, 12:11 PM #2901
You cutting now? Das it! Great to see pressing PR's during cut! That's like absolutely straight up pissening mate! Curious to hear tho, how did you transitioned into your cut and what were your bulk calories and did you dropped them slowly and what are your calories now? And for long have you been cutting and what's the weight loss / current weight like? Getting shredded for summer sounds terribly appealing haha
My BULK: http://forum.bodybuilding.com/showthread.php?t=156540373
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05-15-2014, 12:12 PM #2902
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05-15-2014, 12:15 PM #2903
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05-15-2014, 01:32 PM #2904
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05-15-2014, 01:40 PM #2905
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05-15-2014, 01:54 PM #2906
Bouncing around 2-3lbs from 185.
Bryce Lewis has some excellent stuff on mobility, I would definitely seek out his work. For preWO, I would include glute bridge variations:
Just dropped calories a bit by about 300-400, still remaining flexible. Just a short one until I go to the beach and then things will ramp back up again if I feel comfortable with my physique at that point. I'm done logging to please others or be influenced by everyone else's opinions. I've got healthy and have a much better head on my shoulders so now I'm going to do what makes me feel comfortable in my own skin. Granted my overarching goal is to continue to get larger and stronger but within that goal there are as mini "check points" like the one I'm experiencing now. I'm going by the mirror, not by the scale so in the end as long as my energy and lifts keep up, that's what matters, not the # on the scale.B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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05-15-2014, 02:07 PM #2907
Good to hear! I was also considering mini-cut for this oncoming beach season. I was thinking maybe do aggressive extreme deficit 2 week minicut and my plan was to just go and lift fullbody and maintain my lifts but I'll see if it's worth it and needed. I agree that you can't just bulk slowly to your max. These check points are much needed and if you'll able to bust PR's during cut it's even better! All good to you man! Hoping to see post cut photos as well
My BULK: http://forum.bodybuilding.com/showthread.php?t=156540373
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05-15-2014, 02:08 PM #2908
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05-15-2014, 02:11 PM #2909
That sounds like an awful idea...You're not in anywhere near the same position as me so I would not recommend that at all. Not to mention taking things to the extreme is the absolute worst way to do things^...
I just did like 2 weeks ago, there isn't going to be much difference at all.B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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05-15-2014, 02:14 PM #2910
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