stronger & leaner

[samsont]

deadlift training
Regardless of how excited and pumped up I was to lift today, everything felt VERY heavy. Been really stressed and throwing up last night. (i feel fine but just weak).

Coach wanted us to work up to 4 sets of 3 @ 83% of our theorhetical 3RM (91%) which was 350, and then a heavier set for a double.

Deadlift
135 x 5
225 x 5
315 x 3
350 x 3 x 4
405 x 2 Rep PR

felt really heavy and like I used only my back. whatever. PR is a PR even if it was a double @ 87% and felt like 97%

rest of the group went on to do heavy snatch grip deads off 3" mats, No ****ing thanks jeff.

like usual I broke off and went my own way after the main movement

Good mornings light, slow eccentric, explosive concentric
45 x 15
95 x 10 x 3

Barbell rows
45 x 15
135 x 12 x 6 sets

Inverted rows
3 sets of 5

Seated leg curls
orange band x 10 x 3 sets each leg

Single leg DB SLDL
30s x 8 x 2


done!

note: my speed on deadlift is terrible. conventional is still very awkward to me regardless of putting 90 lbs on it in the past few months. every rep from about 335 to 465 feels the exact same off the floor to lockout. Really. There is not much difference. I strained just as much on 350 x 3 as I did on 405 x 2.

anyone got any idea? I guess I'm just using my big back and not much leg off the ground at all

[ampUP11]

From watching your mock meet for your pulls I have a comment for both stances:

Sumo: you don't seem to be driving your hips through the lift, it's more of a sumo straight leg which is why you failed right below your knees. Think about sitting your ass a bit farther back and thrusting your hips through the pull.

Conventional: sat back really nice and had good leverage which is why it came off the ground so quick, but your ass came up way too fast and it became an all back lock-out. I'd suggest throwing in some deficit work and maybe some block pulls trying to use leg drive as much as possible through the lift. You have strong legs which enable you to get the bar off the floor quickly, but you could get a lot more out of them if you didn't shoot up so early. I have the same problem as well, going to do deficit work this monday to try and force my shoulders and ass back behind the bar more.

[samsont]

From watching your mock meet for your pulls I have a comment for both stances:

Sumo: you don't seem to be driving your hips through the lift, it's more of a sumo straight leg which is why you failed right below your knees. Think about sitting your ass a bit farther back and thrusting your hips through the pull.

Conventional: sat back really nice and had good leverage which is why it came off the ground so quick, but your ass came up way too fast and it became an all back lock-out. I'd suggest throwing in some deficit work and maybe some block pulls trying to use leg drive as much as possible through the lift. You have strong legs which enable you to get the bar off the floor quickly, but you could get a lot more out of them if you didn't shoot up so early. I have the same problem as well, going to do deficit work this monday to try and force my shoulders and ass back behind the bar more.

stop it

I dont want to hear that

everyone is saying deficit pulls

Honestly I know they seem like a good thing to do, but i Cant barely get my self in position without rounding my lowerback on regular pulls , deficit pulls is a terrible terrible position. I think really I just gotta keep getting leaner and get my big gut out of the way and get better leverage.

I really want to go back to sumo but I'm stronger conventional. and I want to pull 5 hundo at my meet in may.

[samsont]

heres all my recent deadlift videos from past couple months, if anyone has ANY suggestions, It would be greatly appreciated. Got to get this right. got to get stronger.

[ampUP11]

Your deadlifts from 2/17 are damn near perfect, conventional seems to work for you man...

[samsont]

Your deadlifts from 2/17 are damn near perfect, conventional seems to work for you man...

Thanks. yes I thought that was good form too. dunno what i'm doing lately feels like ****.

lately I'm trying to grip n rip, everyone was saying few weeks back I spend way too much time at the bar before I pull but maybe I actually need to.

We'll see what Thomdaddy says, everything he says to do has always worked when I actually follow it

where you at big guy

[showmestate08]

form looks good to me

[samsont]

Upper

another high rep foundation building day lets get it woot woot. Looking forward to volume dropping and intensity increasing as I get closer to the meet, this bodybuilderish stuff gives me retarded pumps and its painful. It was fun in dec/january now that im back in full PL mode it feels like a chore!

anyways, beat up my body some today. force my hot bod to adapt, build more hairy muscles

Chins
x 5 (not the best range of motion)
x 4

Strict press
45 x 10 x 2
95 x 15
115 x 15
135 x 10
135 x 10
115 x 15

insane pump had to sit out for 20 minutes let my delts rest a bit

Bench
135 x 10
add 4 board
225 x 20
275 x 12

coulda got 15 didnt want to grind. Elbow feeling little funky so I just decided to stop while I was ahead

Band face pulls
5 sets of 12

single arm band chest flies
3 sets of 10

experimented and really liked this.. had to contract abs hard to do it and the band made it extremely hard at peak contraction

barbell front raises
45 x 10
55 x 10
55 x 10

Barbell Curls
45 x 15 x 2
95 x 5
45 x 15

lying DB Leg raises
10lb x 8 x 3

Ab wheel
x 8

surprised I could do the ab wheel, never tried it. did it from knees and it was insane ab exercise. however because of my fatass weight it really aggrevated my wrist and I didnt do any more sets.

WHERES THE FOOD AT?

[izzygrant]

so not the person to give you DL advice but i got my huge pr yesterday (conventional) by 1) pulling back not up, 2) making sure my arms were parallel to the ground to try to maximize leverage (yes got that from dtaps' advice to arian) and 3) DOH hook grip.

[Filmbuff81]

Hook grip FTW. It helps immensely for me as well. My mixed grip is always more difficult to get into proper position, but DOH is always much more efficient form wise.

[samsont]

Hook grip is not physically possible. I just need to practice more maybe. Possibly bunch of singles around 70-80% after main movement to work on technique and speed .

[Filmbuff81]

Little Chinese girls can do hook grip!

But if you keep saying it's impossible you will just need to pay attention to setup for closely.

[Ironlife]

Fine OHP with 135 for reps mate, also love seein so much deadlifts in your journal always exciting!

[samsont]

Fine OHP with 135 for reps mate, also love seein so much deadlifts in your journal always exciting!

Thanks dude. I'm thinking of doing a ****load of light singles (that shouldnt effect me recovery wise) to work on my technique and get comfortable after squats on mondays, for a few weeks. we'll see how it goes.


Got to pull 5 hundo soon, boss.

[Ironlife]

Thanks dude. I'm thinking of doing a ****load of light singles (that shouldnt effect me recovery wise) to work on my technique and get comfortable.


Got to pull 5 hundo soon, boss.

Youll smash that bro, with regards to form and what suits you, i have done many tests saying im more suited to conventional but semi sumo feels much more natural and easier so i stick with that and progress has never really been better. So what ever YOU feel that YOU can develop the most force in, then thats what you stick with., Dont give a fuk about what some article or others tell you to do

[samsont]

Youll smash that bro, with regards to form and what suits you, i have done many tests saying im more suited to conventional but semi sumo feels much more natural and easier so i stick with that and progress has never really been better. So what ever YOU feel that YOU can develop the most force in, then thats what you stick with., Dont give a fuk about what some article or others tell you to do

true thanks. definately. I think my porportions and whatnot are better fitted for sumo, but my back is my strongest body part. I think my back is more developed than my pressing muscles. Working construction since I was 16 will do that.. So I'm gonna play to my strong suit for now and keep conventional, I think if I get comfortable with it and practice my form it will really take off.


Hopefully my depth keeps getting better. I'd really like to go 365 / 335 / 500 for a 1200 total and i think that is attainable but my squat looks really funky and feels funky would not be surprised if I went 255-275/335/500 lol.

I'm going to have to open with something insanely light to ensure I don't bomb out.


I'll be going heavy and testing squat soon, so i can get a better gauge of where my squat strength and depth is at.

[Ironlife]

true thanks. definately. I think my porportions and whatnot are better fitted for sumo, but my back is my strongest body part. I think my back is more developed than my pressing muscles. Working construction since I was 16 will do that.. So I'm gonna play to my strong suit for now and keep conventional, I think if I get comfortable with it and practice my form it will really take off.

Good stuff! Sounds a good plan.

Working construction is tough work, i did it a while back and worked for a mates dad who had me working 9-10 hr days lifting wheel barrows full of bricks,etc lifting 55lb buckets of cement, up 3 flights of stairs all out doors! Was horrible

[samsont]

Extra workout


Bball shoot around
mid range jumper practice for 20~ minutes followed by stretching


Lat pulldown wide grip
100 x 25
125 x 10
100 x 12

Stationary bike moderate tempo
20 min

bodyweight: 249

[samsont]

Squats

Felt pretty good but I was running short on time. Wanted to work up to a heavy single see where ym confidence and depth is.



Went with my OLY shoes today, had been goign chucks last couple weeks. I'm gonna stick with the shoes.

45 x 5 x 3
95 x 5
135 x 5
185 x 1
205 x 1
225 x 1
245 x 1
275 x 1
225 x 8

had a judge giving me the Up command. Depth is on point. Felt REALLY good.

275 was easy as **** EXCEPT for at the very bottom in the hole I felt weak but once I got out it was a speed squat. next week I'll try to dunk 295.

Speed pulls straight weight Over/under grip work
135 x 5
225 x 3
275 x 1 x 6

Single leg SLDL DB's
25s x 8 x 2 sets

Chins
x4

bodyweight: 250

thats all folks

[Filmbuff81]

Only weak due to being out of practice on heavy weights for your squat.

I think squat shoes and going heavy again is going to see your squat skyrocket as you keep going along.

You're too damn strong not to succeed and get that squat back up to your old numbers.

[samsont]

Only weak due to being out of practice on heavy weights for your squat.

I think squat shoes and going heavy again is going to see your squat skyrocket as you keep going along.

You're too damn strong not to succeed and get that squat back up to your old numbers.

thanks..


Honestly. It's my tight calves and ultimately lack of confidence holding me back. Flexibility is better, hips are better, depth is good... I gotta build my confidence back up, Feel a bit lost on a my squat. I'm gonna disregard programming and just hit singles and a backdown set each week until i feel comfortable again. low volume.

[Filmbuff81]

Smart plan. You will find the groove. And stretch those bad boys out everyday! An awesome one that always helps me is in my socks I will squat down and place the bar over my quads and push the bar and track my knee out over my toes. Definitely feel it in the calf and Achilles.

If that doesn't make sense I can find you a picture.

[samsont]

Smart plan. You will find the groove. And stretch those bad boys out everyday! An awesome one that always helps me is in my socks I will squat down and place the bar over my quads and push the bar and track my knee out over my toes. Definitely feel it in the calf and Achilles.

If that doesn't make sense I can find you a picture.

yeah I stretch the **** out of them

somehow I forget to do it as much as I should however, but today I really really went at them hard and my squat felt good.. coincidence I think not

[samsont]

Extra workout

decided I didnt do enough yesterday and had to just go lift some weight, one of those days

wanted to dominate my hamstrings a bit. ive been building them and my abs up and it's what I think has been the key component to fixing my anterior pelvic tilt.. you can do all the mobility and flexibility stuff but if you have muscle imbalances, it'll go nowhere..

RDL's wide grip
45 x 10
95 x 10
115 x 10
135 x 10
225 x 5 deep

Wide grip pullups
x 4

Seated leg curls
75 x 8 x 3

Seated leg extensions
90 x 10 x 3


bodyweight: 249

[samsont]

Bodyweight: 251

not bad, completely binged out on some bad candy and food last night. probably 1500cals of terrible sugars. Woke up and the scale didnt move from yesterday afternoon. surprised.jpg

Gonna go in and do some cardio this morning before starting my day..

Tonight's bench, Extremely excited and pumped up to bench tonight.. need to pound the water so I dont keep cramping up on my setup though.


/end dear diary


had to post / share this somewhere. so amped up to lift tonight for some reason.

[arian11]

No pics of candy? What kind of fat man log is this?

[samsont]

No pics of candy? What kind of fat man log is this?

please dont encourage the fatness!

I did good past few weeks, just good solid whole food meals for most part. chicken, rice and beans. south florida poverty menu down 15 lbs since early march when I got a bit yucky.

must make the 242 class in may.. no excuses. But if you must know I got weak last night and destroyed a bag of flaming hot munchies (chip mix), sour patch kidz extreme , and then I found a box of gummy fruit snacks in the pantry, and destroyed quite a few of those.

luckily I had only had probably 1500~ cals all day prior to that..



Arian, you ever been to La Granja? Theres a few in miami. South florida peruvian place, I basically live there. $4.99 1/4 chicken, rice, beans, plantains, soda and the hotsauce is HNNNNNNNNNNNNNNNNNG

[HoneyBadger300]

please dont encourage the fatness!

I did good past few weeks, just good solid whole food meals for most part. chicken, rice and beans. south florida poverty menu down 15 lbs since early march when I got a bit yucky.

must make the 242 class in may.. no excuses. But if you must know I got weak last night and destroyed a bag of flaming hot munchies (chip mix), sour patch kidz extreme , and then I found a box of gummy fruit snacks in the pantry, and destroyed quite a few of those.

luckily I had only had probably 1500~ cals all day prior to that..



Arian, you ever been to La Granja? Theres a few in miami. South florida peruvian place, I basically live there. $4.99 1/4 chicken, rice, beans, plantains, soda and the hotsauce is HNNNNNNNNNNNNNNNNNG

brb, moving to Florida so I can get fat like you guys.

[samsont]

brb, moving to Florida so I can get fat like you guys.

if you're not afraid of minorities/different cultures you can eat really really well going to small ethnic joints.

brb jerk chicken, rice & peas , plantains for 5 dollars. jamaician and hispanic food is so ****ing good.



had this lask week, snapped an instagram pic lol. Gonna go get some for lunch now. Those things in top right are fried dumplings.


I get them to cover all the rice and chicken in Oxtail stew gravy, its so incredibly HHHHNNNNNNGGGG

[HoneyBadger300]

if you're not afraid of minorities/different cultures you can eat really really well going to small ethnic joints.

brb jerk chicken, rice & peas , plantains for 5 dollars. jamaician and hispanic food is so ****ing good.



had this lask week, snapped an instagram pic lol. Gonna go get some for lunch now. Those things in top right are fried dumplings.


I get them to cover all the rice and chicken in Oxtail stew gravy, its so incredibly HHHHNNNNNNGGGG

Now I see what I've been doing wrong.