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  1. #271
    USAPL Nut Hugger ErickStevens's Avatar
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    Training - Volume Front Squats / Volume Bench

    Front Squat (No Belt)
    225 x 5 (5x)

    Comp Bench
    225 x 5 (5x)

    Dips
    +25 x 6 (3x)

    Rolling DB Extensions
    40 x 10 (3x)

    Band GMs SS w/ Reverse Hyper
    3 x 10
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=163165741
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  2. #272
    Bitch I might be getout87's Avatar
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    Originally Posted by ErickStevens View Post
    Training - Volume Front Squats / Volume Bench

    Front Squat (No Belt)
    225 x 5 (5x)

    Comp Bench
    225 x 5 (5x)

    Dips
    +25 x 6 (3x)

    Rolling DB Extensions
    40 x 10 (3x)

    Band GMs SS w/ Reverse Hyper
    3 x 10
    nice freaking work man
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  3. #273
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by getout87 View Post
    nice freaking work man
    Thanks dude. I suck at front squats though, it's kind of pathetic actually. Perhaps this back injury is a wake up call? My quads and abs are a lot weaker than I thought.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=163165741
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  4. #274
    Bitch I might be getout87's Avatar
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    Originally Posted by ErickStevens View Post
    Thanks dude. I suck at front squats though, it's kind of pathetic actually. Perhaps this back injury is a wake up call? My quads and abs are a lot weaker than I thought.
    I know the feeling. Everything is weak on me, and I actually enjoy doing fronts. I'm gonna start hitting them hard after deadlifts I believe
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  5. #275
    Kfme psychodiver9's Avatar
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    I've been thinking alot lately about wanting to incorporate front squats more.
    PL Log
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  6. #276
    Banned rawer's Avatar
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    Don't you use a cheater harness for your fs
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  7. #277
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by rawer View Post
    Don't you use a cheater harness for your fs
    Not anymore. I've gone legit.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=163165741
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  8. #278
    w3ak dan_g_28's Avatar
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    in on page 10.. Hi
    570/500/715 - Best Gym Lifts @ 225 raw

    My training log:
    http://forum.bodybuilding.com/showthread.php?t=154521413&p=1087393603#post1087393603

    Youtube channel:
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  9. #279
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by dan_g_28 View Post
    in on page 10.. Hi
    Sup. You haven't missed much. I'm basically crippled.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=163165741
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  10. #280
    Banned rawer's Avatar
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    Originally Posted by erickstevens View Post
    not anymore. I've gone legit.
    nice whats your best?
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  11. #281
    Rediscovering the Russian L The Pirate's Avatar
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    welcome to the front squat family #teamoldman I been doing them alot lately too

    lurk the log, ive purposely worked em into this 4 week block instead of direct deadlift work basically.
    P.T.S. Getting stronger by the day
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  12. #282
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by rawer View Post
    nice whats your best?
    365 cross armed.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=163165741
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  13. #283
    USAPL Nut Hugger ErickStevens's Avatar
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    Training - Back/Accessories

    WG Pull ups
    +50 x 3
    +45 x 4
    BW x 10

    Incline DB Row
    3 x 8

    Seated Cable Row
    3 x 10

    Band I-Y-T
    Micro Mini x 10 (3x)

    Curls

    Notes

    Fuk lifting. This is the least motivated I've been in a long time. I keep waking up hoping this will be the day that I feel better but my body has decided to become a complete piece of shiit.
    Last edited by ErickStevens; 09-26-2013 at 09:46 AM.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  14. #284
    Registered User Jason2459's Avatar
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    Originally Posted by ErickStevens View Post
    Training - Back/Accessories

    Notes

    Fuk lifting. This is the least motivated I've been in a long time. I keep waking up hoping this will be the day that I feel better but my body has decided to become a complete piece of shiit.
    Just do what you can and don't let it mind fuk you man. My best two lifts that have been helping my total the most are lame ducks right now. Meet in 3 weeks and nothing I can do but keep pushing and rehabbing what needs to be. It's going to take time.
    My Training Journal: http://tinyurl.com/jasons-journal
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    08/17:245,185,275 02/18:345,275,380
    06/18:405;315,455
    goal: hit previous SBD #s again 524,364,562
    current meet PRs: ---/---/--- ---

    What NorthStrong's sig. says
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  15. #285
    Raw Nats 2014 comeatmebro DDon1996's Avatar
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    Originally Posted by ErickStevens View Post
    Training - Back/Accessories

    WG Pull ups
    +50 x 3
    +45 x 4
    BW x 10

    Incline DB Row
    3 x 8

    Seated Cable Row
    3 x 10

    Band I-Y-T
    Micro Mini x 10 (3x)

    Curls

    Notes

    Fuk lifting. This is the least motivated I've been in a long time. I keep waking up hoping this will be the day that I feel better but my body has decided to become a complete piece of shiit.
    Can't get that mentality now bro, 10 months out from Nats. Strong pullups doe.
    Log: http://forum.bodybuilding.com/showthread.php?t=159714881&p=1213186101

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  16. #286
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by Jason2459 View Post
    Just do what you can and don't let it mind fuk you man. My best two lifts that have been helping my total the most are lame ducks right now. Meet in 3 weeks and nothing I can do but keep pushing and rehabbing what needs to be. It's going to take time.
    Originally Posted by DDon1996 View Post
    Can't get that mentality now bro, 10 months out from Nats. Strong pullups doe.
    Thanks dudes. Patience isn't one of my strong suits, especially when it comes to injuries. I had a couple meets on the horizon but it looks like they're not going to happen. On the bright side, I think my bench is continuing to improve. inb4 405/405/405
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  17. #287
    Registered User mattdajani's Avatar
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    I keep waking up hoping this will be the day that I feel better but my body has decided to become a complete piece of shiit.
    I've injured and reinjured my left rotator cuff two times, right knee once, left knee twice, lower back twice, some nerves in my neck, and ****ed up one of my wrists before. What I've learned from all of it is that you can't just do the passive recovery and expect to recover quickly, especially from a lower back injury where the normal blood flow to the area is very low. Do some SMR, active stretching, and do some kind of progressive resistance on the area, bands are jesus for the last one. I obviously don't know your exact injury and I'm not a physical therapist (yet), but I guarantee you could find some **** you could do to help yourself come back faster. I'm sure as **** you could find some exercises that you could lift heavy and still work some of the muscles involved in the squat/deadlift and get them stronger, there's always something you can do to improve your total, you just have to figure out what it is.

    I'm not as strong and I haven't competed as much as almost everyone here but if I'm good at one thing it's coming back from injuries quickly.
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  18. #288
    Kfme psychodiver9's Avatar
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    Why not take a week off?
    PL Log
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  19. #289
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by psychodiver9 View Post
    Why not take a week off?
    Impossibru!
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  20. #290
    Rediscovering the Russian L The Pirate's Avatar
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    Head down low
    P.T.S. Getting stronger by the day
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  21. #291
    Not big. Not sexy. Big Sexy J's Avatar
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    Originally Posted by ErickStevens View Post
    Impossibru!
    lmao. When I was at SBB Kelsea was talking about you being hurt all the time and stuff and I was like "he should just take a week off or so" and she basically said "yeah...he is too stubborn".
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  22. #292
    USAPL Nut Hugger ErickStevens's Avatar
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    Heavy Front Squats + Joocy Time

    Front Squat (w/ belt)
    295 x 2
    315 x 1
    335 x 1
    355 x 1 @ 8
    315 x 3

    Military Press
    135 x 5 (5x)

    CGBP
    185 x 10 (3x)

    One Arm OH DB Extension
    3 x 6

    DB Side Laterals SS w/ Plate Raise
    3 x 10

    Notes

    Aside from my clavicle being ground into a fine powder by the bar, front squats felt awesome today. Everything moved quickly so I think it's safe to assume my max is well above my previous best of 365. I have a feeling I will hit a 4 plate front squat within the next couple months.
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  23. #293
    w3ak dan_g_28's Avatar
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    Hang in there with the motivation bro bro. I "took a week off" that lasted like 4 months. So dont do that.
    570/500/715 - Best Gym Lifts @ 225 raw

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  24. #294
    Registered User Kent.White's Avatar
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    Have you tried front squatting with a safety squat bar? I tried that and it made holding the bar a lot easier and didn't grind the shoulders down.
    Best meet lifts

    446.2 / 380 / 551 = 1366

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  25. #295
    USAPL Nut Hugger ErickStevens's Avatar
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    Posterior Chain + Speed Bench

    Sumo Deadlift
    225 x 5
    315 x 5
    365 x 5

    RDL
    225 x 10 (2x)

    KB Reverse Lunge
    15 x 10 (3x)

    Comp Bench
    185 + 40lb chains x 2 (8x)

    DB Incline Bench
    75 x 10 (3x)

    Reverse Grip Pressdowns
    5 x 10

    GHR
    3 x 10

    Notes

    Back felt pretty good till I tried to do a 2nd set of 365 and it tweaked a little. Oddly enough the RDLs didn't bother it at all. I think going forward I'm going to keep the sumos light and just do a lot more volume while keeping the RDLs heavy-ish and high rep.
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  26. #296
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by dan_g_28 View Post
    Hang in there with the motivation bro bro. I "took a week off" that lasted like 4 months. So dont do that.
    I think I'd go insane. srs

    Originally Posted by Kent.White View Post
    Have you tried front squatting with a safety squat bar? I tried that and it made holding the bar a lot easier and didn't grind the shoulders down.
    Yeah, I don't like it.
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  27. #297
    Registered User dchan8's Avatar
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    Originally Posted by ErickStevens View Post
    I think I'd go insane. srs
    I had to take a month off from lifting (doctor's orders) and I almost went insane. Front squatting after that left many bruises.

    Doesn't using a safety bar chance the movement a bit from front rack position?
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  28. #298
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Basing my two week out training off of what you gave me when you coached me brah. I still love the way you set it up and think it helped me drastically.

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  29. #299
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    Originally Posted by dan_g_28 View Post
    Hang in there with the motivation bro bro. I "took a week off" that lasted like 4 months. So dont do that.
    lol Dan... u fawker.


    I think I'm gonna finally bite the bullet and just not do any lower-body work for the next couple months and see if it helps. After injuring myself in March I was so obssessed with trying to "work around it" but I think I really ended up screwing myself over and exacerbating the problem further. ZMC took a few months off lower body it looks like it gave him some time to heal up nicely and is looking strong as hell already coming back.

    Might wanna try something similar and let the lower body rest up a bit more. Either way, good luck brah.
    Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
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  30. #300
    USAPL Nut Hugger ErickStevens's Avatar
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    Volume Front Squat / Heavy Bench

    Front Squat (w/ belt)
    225 x 5
    235 x 5
    245 x 5
    255 x 5
    265 x 5 PR

    Comp Bench
    285 x 3 Possibly a PR? I'm going to have to dig into the archives.
    300 x 1 (2x)
    + Slingshot
    315 x 1
    325 x 1
    335 x 1

    DB Arnold Press
    3 x 10

    Band Skullcrushers
    5 x 15

    DB Side Raises SS w/ DB Front Raise
    3 x 15

    Abs
    Last edited by ErickStevens; 09-30-2013 at 10:14 AM.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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