stronger & leaner

[samsont]

Thinking hard while benching=bigger benches!

yes! I think a lot about form and whatnot. the "bending the bar in half" is a new cue i've added and I think helps a lot


feel primed to hit a big bench.. but ill wait until done with this cycle. 220x 8x 2 next week and then starts getting heavier.

[samsont]

Week 4 deadlifts

felt like crap today, probably shoulda taken another rest day. Might be getting sick or something. really dehydrated.. either way i was able to get in and knockout my work sets including a Rep PR.

as usual i think it looks a million times better on film than it feels in real life. felt slow and nasty.

If i feel better later today i'll go in and do some hamstring and ab stuff.

Deadlift
135 x 5 x 2
225 x 1
315 x 1
365 x 2 rep pr

300 x 3
300 x 3
300 x 3



I really wanted to get a side view shot today but there were too many gym idiots surrounding me so i put my iphone safely in front of me

[Filmbuff81]

Just goes to show why you can't always trust feeling and need that video feedback.

Even though it felt ****ty it looked pretty solid. Not as powerful as your pulls usually look, but still didn't look taxing.

Pound some emergen-c! I devour that stuff when I start feeling meh.

And actually I need to buy more for just in general. Super cheap on vitacost.

[samsont]

Just goes to show why you can't always trust feeling and need that video feedback.

Even though it felt ****ty it looked pretty solid. Not as powerful as your pulls usually look, but still didn't look taxing.

Pound some emergen-c! I devour that stuff when I start feeling meh.

And actually I need to buy more for just in general. Super cheap on vitacost.

thanks dude. Yeah I take vitamin C everyday anyways. I'm not sure I think everything just caught up to me and been tired as **** lately. We'll see how benching goes tommorow. 225 x 8 x 2 sets. 2 4 hour courses and then my lady friend wants to play tennis after her work and when i get out of class... I better find some energy tommorow

[Filmbuff81]

That is a busy day. How are things going with your lady friend?

I always think of The Big Lebowski when I hear lady friend.

[izzygrant]

didnotlookslowandnasty/10

lol'ing at barbell curls with hip thrust in the background there.

[Filmbuff81]

didnotlookslowandnasty/10

lol'ing at barbell curls with hip thrust in the background there.

Makes it a compound movement duh.

[izzygrant]

Makes it a compound movement duh.

*facepalm*

[samsont]

That is a busy day. How are things going with your lady friend?

I always think of The Big Lebowski when I hear lady friend.

well, thats just like your opinion, mannn. lol. <3 big lebowski

Its alright. we took a break in january. i love her but she wants to be basically 'single professional woman' it seems, traveling and wants to move away to a big city for a career. basically woman logic. (i notice in some parts of country women just want to settle down and get preggo early.. in south florida they basically want to make money and live it up while theyre young). Naturally I want to settle down a bit, so there in lies the problem.. which isnt much a true problem.. we get together once/twice a week and it seems less is more.

also, her sister just had a baby and got all preggo again right away.. I think thats got her a bit scared of commitment now to be honest. funny how that works..coulda gone the other way and perhaps she'd been baby crazy LOL

didnotlookslowandnasty/10

lol'ing at barbell curls with hip thrust in the background there.

hah thanks. and lol. the things that are seen at these fitness gyms... Thats not that bad to be honest. lol.


brb benching time!

[samsont]

Week 4 coan bench

good session before class today, heres what I did:

Bench
45 x 50
95 x 5
135 x 3
155 x 3
195 x 1
225 x 8
225 x 8 (video)



program called for 220 but I just slapped 2 plates on there because I can

honestly, best bench session of 2013... it felt really light. paused last rep on each set for helll of it. felt like I could have knocked out 15

Close grip
195 x 8
195 x 8

incline
95 x 3
135 x 3
155 x 3
180 x 8
180 x 8

Pushdowns
72.5 x 15 x 2

Facepulls
42.5 x 10 x 2


done!

[samsont]

I should change the title of this log to "stronger and fatter" . sigh

sitting at around 258. diet's been terrible lately. Just eating a lot. body fat doesn't seem to be rising, if anything technically i'm leaner (.5" loss in measurement on my navel and waist) .. but i've put on a solid 10 pounds in last 4 weeks. :/

gotta start upping the cardio and get my macros and discipline in check.

[Filmbuff81]

well some of that will be muscle so don't stress too much!

If you are up to it do some stair intervals or even intervals on a stairmaster. That **** will help you drop some lbs.

And after seeing how easy the bench press was for you I am tempted to give you some of my squatting weight in exchange haha.

[HoneyBadger300]

Some great work being done in here. Subbed.

[samsont]

Some great work being done in here. Subbed.

thanks dude! ill check your log out when i get a chance

[Ironlife]

Read a few pages back, like the way you train big man. Subbed

[samsont]

Back & Biceps

quick little session before the day gets busy as ****

Hammer strength ISO low row
50 x 10
90 x 10
100 x 10
110 x 10
120 x 10

really let my lats stretch on these. light weight but focused hard on stretch and contraction

Straight arm pulldowns
20 x 10
25 x 10
30 x 10
35 x 10
40 x 10

great movement becuase you have to use your abs a lot to have good form. I'm trying to train the lower back less. If possible and safe i will be trying to keep my lowerback in flexion as much as possible and keep the abs activated. So Instead of barbell rows, meadows rows, dumbbell rows -- which i love doing, i hyperextend my back way too much on them. I'll be doing more straight arm pulldowns, db and machine pullovers, foward leaning low rows.

Cable curls
27.5 x 10 x 2
32.5 x 10 x 2
37.5 x 10

thats it folks

[samsont]

well some of that will be muscle so don't stress too much!

If you are up to it do some stair intervals or even intervals on a stairmaster. That **** will help you drop some lbs.

And after seeing how easy the bench press was for you I am tempted to give you some of my squatting weight in exchange haha.

yeah man, def making muscle gains but for general health I need to get the scale to move down. Yeah i actually do a lot more cardio (mostly incline walking/elliptical/bike) than I log on here, just been slacking for last few weeks. and yeah stairmaster is awesome... It's usually my warmup 5 minutes before every workout (..which i've been slacking on too)

Read a few pages back, like the way you train big man. Subbed

thanks boss!

if I can get my hips tilted back a bit and my lower back out of constant hyperextension hopefully soon there will be some squats being logged!!!

[Filmbuff81]

How old are you? And yeah she could have been super baby crazy. Which wouldn't be horrible, you'd just need to keep your sperm on lockdown hahaha

[samsont]

haha. 24, turning 25 in may.

[Filmbuff81]

Young pup! Yes enjoy life and no settling down for a few more years!

[samsont]

Week 1 front squats

During my boring 4 hour economics course last night I wrote up a 12 week progressive overload program to rebuild my squat. I'll be starting off real light/easy on front squats and bulgarian split squats and seated leg curls.

3 movements, real simple - get stronger. Ideally after 12 or however many weeks i decide to follow this i'll do a skills evaluation and transition into high bar squatting. if you've read much materiel or interviews with Dan John, I think he'd be proud. (if you haven't, hes one of the best fitness/lifting guru's out there find his articles)

Bulgarian split squats
BW x 5 reps x 3 sets each leg

Front squats
45 x 5
95 x 3 x 3

Seated leg curls
55 x 12
60 x 12
65 x 12
70 x 12

[thom2355]

I think you are complicating things a bit too much. If you want to rebuild your squat....then squat. The other stuff is fine, but I am not sure why you are focusing on stuff other than the squat.

[samsont]

I think you are complicating things a bit too much. If you want to rebuild your squat....then squat. The other stuff is fine, but I am not sure why you are focusing on stuff other than the squat.

I'm not complicating things. I dont need to squat cause I dont plan on competeing in the next few months (i'm so broke). It's a marathon and I've realized that.

i've tried just squatting... I've got some serious mobility problems and I can't hit depth on back squat properly without my lowerback and hips giving me tons of problems. I'm tired of doing the same thing over and over. It's either this or just not squat.

I can however front squat a lot better, and it'll help teach me to stay upright.


honestly the best thing I could do is spend 1-2 months NOT squatting or deadlifting or doing anything that puts my back into hyperextension and further exaggerates my anterior pelvic tilt... but I'm a bit stubborn so i'm trying to work through it without destroying myself.

edit*

i'm talking about trying to reverse 20+ years of improper hip mobility and walking patterns. my right leg is longer than my left leg(because of how my hips are positioned not limb length). I really shouldnt be even deadlifting.. but things are slowly getting better. any squats is better than no squats. I've talked to people who are specialists in this field and I can't afford any proper rehab/chiro but im doing what I can at home.. I need to really strengthen my hamstrings(without working my lowerback) which is why i'll be doing lots of leg curls and my core/abs(without strenghening my hip flexor like say, leg raises do).

I could start squatting. I could probably hit 315 to borderline depth, and it would feel like death.... and I'd risk another hip injury..

[arian11]

I benched 280x3 last night brah. We're gonna have to have a bench battle and 1on1 bball battle when I'm back in Florida. Loser has to pay for the buffet.

[samsont]

I benched 280x3 last night brah. We're gonna have to have a bench battle and 1on1 bball battle when I'm back in Florida. Loser has to pay for the buffet.

sick bench work man.. yeah I'm down. you said you might stay at stigs? wheres that at? I just lift at LA fitness so i could go anywhere... taking classes @ FAU now so i'm in boca all the time hit me up when you in town man.


if you guys find a gym..or open one..or garage gym LMK!! i'd even go back to just lift if I had crew to train with lol.. I found one in coconut creek called 'limitless' or something haven't called them yet but it *seems* like that haliwell guy you found. errrybody doing the group fitness thing down here. I wont officially be @ FAU until the fall, im hoping then I could lift at fau with your guy zourdos maybe. couldnt find much about fau PLing though -- it was all some old webpage from 2009

[arian11]

sick bench work man.. yeah I'm down. you said you might stay at stigs? wheres that at? I just lift at LA fitness so i could go anywhere... taking classes @ FAU now so i'm in boca all the time hit me up when you in town man

Stig is looking for a roommate but I think his place right now doesn't allow pets. But he may move. But I'm still trying to figure things out. Haven't heard anything back from the jobs I applied to but my dad might be working a job in Boca for a couple months. So I might be able to help him with that during the day and then help Stig setup his storage gym in the afternoons and weekends. Not sure what Dr. Z's schedule is like at FAU as far as getting equipment and a room setup but maybe I'll help him with that as well. Hopefully it turns out good like that. I hate just sitting at home at my parents all day doing nothing lol.

[samsont]

nice, well if you guys dont already got a full crew for the storage gym, hit me up i'm down to lift... especially bench - I really hate going heavy without a good liftoff//spotter and my 'training partner' is a consistent flakeout... the bench I use to setup in the rack makes me wanna kill babies too it's so bad

[arian11]

nice, well if you guys dont already got a full crew for the storage gym, hit me up i'm down to lift... especially bench - I really hate going heavy without a good liftoff//spotter and my 'training partner' is a consistent flakeout... the bench I use to setup in the rack makes me wanna kill babies too it's so bad

You got a FB? He made a FB group with a few of his friends who are interested to get started. It's only 10'x22' so it ain't gonna be anything too crazy with a ton of equipment. I was drawing out some spacing at work and looks like 2 squat racks and a 8'x8' platform can fit in there and then some space for weights/benches. I think one of his friends is interested in strongman stuff so maybe we'll have some strongman equipment that we can use just outside of the storage space.

[samsont]

You got a FB? He made a FB group with a few of his friends who are interested to get started. It's only 10'x22' so it ain't gonna be anything too crazy with a ton of equipment. I was drawing out some spacing at work and looks like 2 squat racks and a 8'x8' platform can fit in there and then some space for weights/benches. I think one of his friends is interested in strongman stuff so maybe we'll have some strongman equipment that we can use just outside of the storage space.

yeah i'll PM you.. if it works out I also have a OLY bar and 250lbs of wieder plates.

[arian11]

yeah i'll PM you.. if it works out I also have a OLY bar and 250lbs of wieder plates.

Oh snap. Stig just bought a texas power bar and I was prolly going to buy one too.