Manlet in a Singlet pt2

[Muzzlrpress]

I am just hoping my chest shows up this go around physique wise, chit was all sorts of unproportionate last cut.

toss in some db presses. Chit sets my titties on fire.

[NeverEnough89]

toss in some db presses. Chit sets my titties on fire.

that's exactly what I did when I started the bulk. Now with incline bench and wide grip in the program it gets a pump.

[NeverEnough89]

Work sucks 18 hr day Sat/Sun morning day off but work at 6am Monday morning, so I slept 4 hours and took a 1 hour nap Sunday. Slept 5 hours Sunday night, worked 13 hours today. BUtttttt, workout went awesomely lol.

Squats:I had little confidence in todays workout cause of work/sleep so I wanted to hit a big number with some singles for a confidence booster.

Warm ups
barx10
135x8
185x3
225x3
275x3
305x1
315x2 Went up faster than I have felt, ever.

Working sets
B250 for 5 sets of 8... All went well, form felt good, got another side view and only a couple reps looked ugly. Bar definitely starts and ends up way behind me but in the hole it is mid foot, kinda weird bar path but I have seen many have that.

Comp Bench:
barx20
95x10
135x8
155x5
185x3

Working sets
205 5 sets of 6 all went well, pauses felt good. Elbows were a little pissy but got through it alright.

Gets interesting.
3 ct pause bench x4 @9:
205 @7 felt awesome, got that one recorded. Did not record the rest cause I asked for a spotter, and the guy made a weird face at the phone and I got a vibe he didn't wanna be on camera.

225 attempt.... after telling him not to touch the bar unless I tell him to, and that I am doing a 3ct pause, so don't worry about me... he grabs the bar off me after 1.5 second pause, I tell him not to touch it. Get the 2nd rep fast, get the 3rd rep fast, he bro spots the 4th, would have been a PR with repping 225 let alone 3 ct pausing it lol. Called it there and went home, oh well. I'll get to rep out 225 soon I am sure.

I am super happy with progress in weights moving and diet as of now. Again sorry Arian for going off program with the warm up squats.
Video will be posted sometime tomorrow, I am going to sleep now, got another 12 hour day tomorrow starting in 7 hours.

EDIT Just saw my program and it called for 2 ct pause on bench not 3, stoooopid me.

http://youtu.be/KZ0N6nL5xME

[NeverEnough89]

Good day today.
Comp Deadlift:
330 for 5 sets of 6 reps. All went up super fast. Never felt 315 go that fast. Did not film any cause it was super packed in the area. All felt really good tho.

Touch N Go Bench: x6 @9 Surprisingly even after yesterdays benching I was fine with todays volume and weight... Very nice!!
185 @4
205 @5
225 @8.5 Large PR, last time I got 3 and @10, these felt awesome. Oh and I was 6 lbs heavier lol.
235 got 4 @9.5 or so, just didn't have it in me.
205 @8
205@9

Front Squat: x3 @9
185 @5
205 @7
225 only got 2, shirtless and sweat is not a good mix.
Shirt on, 225 @9
205 @7
205@8
205@9

Legs are really sore, happy to have an off day tomorrow and hopefully an easy day at work.


http://youtu.be/Jkpx7Tt6DYc

[Hunttarded]

It's good you managed to tune-in your deadlift. Still struggling with mine. Interesting how well you recovered between two bench sessions. And holy hell, iktf about the sweaty bench, becomes a slip n slide.

[NeverEnough89]

It's good you managed to tune-in your deadlift. Still struggling with mine. Interesting how well you recovered between two bench sessions. And holy hell, iktf about the sweaty bench, becomes a slip n slide.

slip n slide was barbell and front squats. The competition bench is nice with gripping my back. Sumo is feeling like butter smooth. And bench 3 to 4 times a week has definitely helped with recovery, I feel like benching every day lol.

[Hunttarded]

slip n slide was barbell and front squats. The competition bench is nice with gripping my back. Sumo is feeling like butter smooth. And bench 3 to 4 times a week has definitely helped with recovery, I feel like benching every day lol.

O I misread lol. Good stuff about the pulls, dialing form in is such a pain in the ass.

Never benched on a comp bench, how much easier is it to keep tight and dig in than with typical pleather stuff?

[NeverEnough89]

O I misread lol. Good stuff about the pulls, dialing form in is such a pain in the ass.

Never benched on a comp bench, how much easier is it to keep tight and dig in than with typical pleather stuff?

it's amazing, more cushion so you sink in. And more width do you feel the full support on your whole back. I would miss my bench very much if I had to use a standard gym bench.

[NeverEnough89]

Comp Squats: tried to feel out thumbless and it was nice with 225 and below, anything over that I felt unstable... Felt great on shoulders/elbows but not stable sucked. So I will just do more mobility, feel this is best for getting rid of elbow pain, might try widening out my grip a little slowly.

Working set 270lbs for 5 sets of 6 reps. Tied PR from my last training cycle 2 months ago. Anything volume wise for squats is a PR. ..

Comp bench:
210 lbs 6 sets of 2 reps. Elbows were not happy but pushed through and went well.

Floor press x5 @9
185@5
205 @7
225 x1 @10 lol, I dunno what happened.
205 @9
195 @9

All went well overall.
http://youtu.be/pwr3P7aja20

[Hunttarded]

Had to deal with elbow pain from squats a while back. The solution for me was to widen my grip like you suggested, I found that a thumbless grip was just too shifty. It did take a while to get used to though.

Looks like you got this down pretty much, hitting everything it seems - good stuff. What makes you think something went wrong with your 225 single? Too high RPE?

[NeverEnough89]

Had to deal with elbow pain from squats a while back. The solution for me was to widen my grip like you suggested, I found that a thumbless grip was just too shifty. It did take a while to get used to though.

Looks like you got this down pretty much, hitting everything it seems - good stuff. What makes you think something went wrong with your 225 single? Too high RPE?

Exactly, in the video it is a real grinder lol.

[NeverEnough89]

Comp Deadlift:
360 6x4 and it wasn't the pretties for a couple sets, but finished off proper. Plates have a flat spot and didn't have access to rubber plates til my 3rd or 4th set.

Incline Bench Press, RPE x6 @9:
135 @7
145 @8
155 @9
145 @7
145 @9
(tiny bit of shoulder pain again, right side front delt) (possibly no more of these on the next 4 weeks Arian, dumbbell I can do if need be for upper chest)

Block Pull x3 @9:
315 @4 or so
365 @6
405 @8.5 grip was the main issue, hands are stinging and burning up. Hips were 2nd issue, burnt getting into position.
415 might have had a 2nd or even a 3rd, but bar got away and rolled off and that was that.
365x2 @7.5/8 rolled away on me, and getting it back and set up all over again I would not have mentally been able to pull the sumbish
365 @8.5
365 @8 just fell off and called it there.
Definitely going to lowes or something I think I have sunday off.
Pull ups:
5x6 last set had to break them up in half. Grip was not having it, feel I could have done them otherwise.

light facepulls as well, 50lbs or so.

http://youtu.be/D_D8gqyhd9M

[NeverEnough89]

Sitting at 183, 1lb heavier than last week. I did eat out a ton last week and guestimated on macros on most of it. Tons of sodium I will blame it on that haha. Will take calories down by 100/day this week, back to Coke Zero.

[NeverEnough89]

Weighed in this morning at 182 just out of curiosity.

Work sucked these past 3 days 12 hour days, up before sun leave with the moon out. Still got to the gym but I was feeling wrecked within 10 minutes. Hips and lower back were tired already.

Comp Squat:
255 4x8 got all but last set, only got 6. Strength was there but hips and lower back were not having it.
Comp Bench
210 4x6 All went well. Last rep was a little slow on last two sets.

3ct pause bench: x3 @9
185 @7
195 @9 misgrooved 2nd rep and made it an @9.
185 @7
185 @8
185 @8
185 @9

Had someone come to help cause of the pause and me holding my breath got super red faced lol, told them no and went on and they bert stared me on the fact that I am pausing reps on my chest. "That is hard on your shoulders brah."

[Muzzlrpress]

Weighed in this morning at 182 just out of curiosity.

Work sucked these past 3 days 12 hour days, up before sun leave with the moon out. Still got to the gym but I was feeling wrecked within 10 minutes. Hips and lower back were tired already.

Comp Squat:
255 4x8 got all but last set, only got 6. Strength was there but hips and lower back were not having it.
Comp Bench
210 4x6 All went well. Last rep was a little slow on last two sets.

3ct pause bench: x3 @9
185 @7
195 @9 misgrooved 2nd rep and made it an @9.
185 @7
185 @8
185 @8
185 @9

Had someone come to help cause of the pause and me holding my breath got super red faced lol, told them no and went on and they bert stared me on the fact that I am pausing reps on my chest. "That is hard on your shoulders brah."

Nothing increases anxiety like someone's hands getting to close to your bar. Luckily I look like an azzhole so nobody randomly tries to help.

[NeverEnough89]

Nothing increases anxiety like someone's hands getting to close to your bar. Luckily I look like an azzhole so nobody randomly tries to help.

I'm sure he won't ever try to spot again lol.

[GZeolla]

Had someone come to help cause of the pause and me holding my breath got super red faced lol, told them no and went on and they bert stared me on the fact that I am pausing reps on my chest. "That is hard on your shoulders brah."

People find all sorts of excuses to not do the lifts correctly. "Squatting below parallel hurts the knees" and now benching with a pause hurts the shoulders?

[NeverEnough89]

People find all sorts of excuses to not do the lifts correctly. "Squatting below parallel hurts the knees" and now benching with a pause hurts the shoulders?

the extra counts I can feel it more in my shoulders, but not painful.

[NeverEnough89]

back still tight, hips feeling a lot better but still tight.

Comp Deadlift:
335 4x6 went well, reps were clean and moving well.

Wide Grip bench press x6 @9
155 @6
175 @7
195 @9
185 @8
185 @8
185 @9

Front Squats no go, got down in the hole with 135 and left and right hip were feeling gross, so played it safe and went on home

[NeverEnough89]

Finally a real day off today. Slept til 9 and it was glorious out to eat with the grandparents at an Italian spot eating bread for days lol. 275 squats and 215 bench later today. Next week I start to work with intensity and lower volume, very excite.

[Hunttarded]

Looking forward to what's to come. Sounds like a good day - Italian food's always good. Have a good time tonight.

[NeverEnough89]

Thinking of buying a good (not crazy expensive) barbell, under 500 good for all lifts, any recommendations. Guys store their barbells at the gym so I figure I could too.

Comp Squats:
275 4x6 went well, no issues really. Wish I had better barbell at the gym...

Comp Bench:
215 2x6, felt great as well.

OHP: x5 @9
95 @5
115 @7
135 @9
125 @7
125 @8
125 @8
125 @9

Videos are also in 60fps now, looks awesomely weird.
http://youtu.be/Hc_nsMReYAk

[Hunttarded]

Rogue OPB is supposedly a good bar for your purpose and it's half your budget. I got no experience with one because Rogue's shipping up here is brutal but I've heard good things.

http://www.roguefitness.com/rogue-ohio-power-bar

Go ahead and ask in Workout Equipment though, those guys helped me tons.

[NeverEnough89]

Rogue OPB is supposedly a good bar for your purpose and it's half your budget. I got no experience with one because Rogue's shipping up here is brutal but I've heard good things.

http://www.roguefitness.com/rogue-ohio-power-bar

Go ahead and ask in Workout Equipment though, those guys helped me tons.

good idea, I'll ask there after some more searching later. I was looking at Ohio power bars too.

[NeverEnough89]

Last of the volume block. Super excited about that.
Today was rough at work once again a 13 hr day of just moving stuff, and picking up a basketball court (last game of the conference that we hosted, so no more of that )

Comp Deadlifts:
365 5x4 All went well. My 1st rep is always moving at half the pace the rest of my reps move, annoying as it is the important rep in a meet.

Incline Bench: felt terrible, so went with incline dumbbell x4 @9

55lbs @6
65lbs @8
75lbs @9
60lbs @8
60lbs @8
60lbs @9

2" Block Pulls: x3 @9
315 @5
365@7
405 @9.5
tried 365 and it was actually super chitty on my hands.

Pull ups 4x4 all okay there after 10 minutes of babying my hands

http://youtu.be/xoXseCTgR1U

[Hunttarded]

You notice that you recover a lot better pulling sumo than conventional? I've heard a lot of people agree say the same - just asking because pulls for that volume conventional would burn me out. DOH grip, nope nope nope

Really nice pulls, both weight and form-wise.

[NeverEnough89]

You notice that you recover a lot better pulling sumo than conventional? I've heard a lot of people agree say the same - just asking because pulls for that volume conventional would burn me out. DOH grip, nope nope nope

Really nice pulls, both weight and form-wise.

Definitely, hips take a beating but that is also from work I assume. Quads feel sore, traps and erectors get sore from time to time but nothing like conventional soreness/exhaustion.

[GZeolla]

Thinking of buying a good (not crazy expensive) barbell, under 500 good for all lifts, any recommendations. Guys store their barbells at the gym so I figure I could too.

I really like my Texas Power Bar. I've had it for a decade, and it is still like new. I got it at Elite Fitness.

[NeverEnough89]

I really like my Texas Power Bar. I've had it for a decade, and it is still like new. I got it at Elite Fitness.

ya it'll be between the Ohio Power Bar, or Texas Power Bar. I'll save for a couple pay checks and make my choice in a month or so. I think a guy at my gym has a TPB I'll ask him if I can see it and play around with it maybe.

[NeverEnough89]

First of the new block... phasing out volume
BW 181.5 on Sunday Looking leaner already, I can see some abs and a separation in my legs.

Notes:
Got my SBD Knee Sleeves Mediums, I have a 14.75" knee relaxed. 15" baby calf... It is cardio to put these on over a dry sock!!!!! HOW IN THE EFF YOU GUYS DO THIS EVERY WORKOUT!!!??? Wearing them right now to hopefully stretch them out or something lol. Did the roll them up and pull and wiggle them to your knee and separate them then thing, my calves are getting numb as I type. Might be too tight lol.


I got 31 hours overtime on this pay period, I'm very surprised that even with a physical job and having the volume phase I only missed one set target day BP, proud of myself on that... While on a deficit nonetheless. With that overtime I will be getting the Ohio PB as soon as it is available via Rogue "coming soon".

On to the workouts

Comp Squats:
270lbs 4x6 All went well, little harder than I anticipated but my mind was focused on bench for some reason.

Comp Bench:
210 4x4 all went well, no issues felt quick and powerful.

10 minute rest between bench sets, did some facepulls

2ct Pause Bench: x3 @9
185 @5
205 @6
225 @8.5
230 @9
220 @7
220 @9.5 (slight misgroove)

Very happy with the results. PR easily on Paused Bench.

http://youtu.be/-76Zz-Jv6vI