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  1. #91
    Oz brah wick's Avatar
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    Originally Posted by ngolsen View Post
    thats cause you're going atg and high bar :P

    learn to squat like a powerlifter :P
    I've tried before. atg and high bar feels far more powerful for me. low bar and a wide stance feels like ****. I don't even think it stops me from going so deep. Need to figure out a way to stop me from going so low though.

    Originally Posted by Tom Bro View Post
    Squats looking real good man. Good power. I think if you really squeezed your arch and kept it through the whole squat, your flexibility would allow you to hit the perfect depth instead of going so deep and getting butt wink.

    also, brb unracking the weight then running a marathon... lol strong walkout.
    Yeah, I'm inflexible as fuk. Can't even touch my toes. Looks like theres a tiny bit of butt wink though.. Full size vid looks alright. I'll try and keep a tighter arch on Monday.. See how I go



    Originally Posted by ngolsen View Post
    lol, yeah. forgot to make mention of the walkout... reminds me of me when I started (except atg vs 1/4 squats)

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    lol at walkout
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  2. #92
    Fuuuuu ngolsen's Avatar
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    Originally Posted by wick View Post
    I've tried before. atg and high bar feels far more powerful for me. low bar and a wide stance feels like ****. I don't even think it stops me from going so deep. Need to figure out a way to stop me from going so low though.

    Yeah, I'm inflexible as fuk. Can't even touch my toes. Looks like theres a tiny bit of butt wink though.. Full size vid looks alright. I'll try and keep a tighter arch on Monday.. See how I go

    lol at walkout
    flexibility is a wierd thing. you cant touch your toes, yet you can go atg It took me 6 months of squatting 3x per week to break parallel. My quads/hamstrings are that tight when I kneel that my calves are about 4" from touching my hamstrings
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  3. #93
    Oz brah wick's Avatar
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    Week 9

    Day 1 - Monday

    Squats
    70x5
    85x5
    105x5
    120x5
    140x5 (308lbs)

    Bench
    55x5
    65x5
    80x5
    95x5
    110x5 (243lbs)

    Row
    50x5
    60x5
    75x5
    85x5
    100x5 (220lbs)

    Assistance

    Hypers
    35x8
    35x8

    Ab Roller
    15
    11

    Ab Machine
    59x12
    59x12

    Notes

    Squats were pretty comfortable. I tried to keep my arch really tight for the entire rep. Felt good and strong. I'll film myself this Fri to see how it looks.

    Bench was harder than I was expecting. Probably had 1 or two more reps left in the tank.

    Decided to stop doing skulls or any tricep exercise on Monday. Want to see how not fatiguing them on Monday's workout feels on Wednesday for OHP. Def enough tricep stimulation in this program anyway.

    Weight: 102kg! How's it possible to put on 1.3kg since Friday? I mean, I ate a bit more than I usually do but 1.3kg? da fuk? No drinking or anything involved so can't blame that. Oh well.



    Originally Posted by ngolsen View Post
    flexibility is a wierd thing. you cant touch your toes, yet you can go atg It took me 6 months of squatting 3x per week to break parallel. My quads/hamstrings are that tight when I kneel that my calves are about 4" from touching my hamstrings
    Hmm strange. My hammies are extremely tight.. Dunno how I can go atg with relatively ok form
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  4. #94
    Fuuuuu ngolsen's Avatar
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    atg tends to be more groin/quad flexibility i suppose. hammies come more into the equation with a straight leg
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  5. #95
    Registered User Tom Bro's Avatar
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    Originally Posted by wick View Post
    Hmm strange. My hammies are extremely tight.. Dunno how I can go atg with relatively ok form
    That's why your lower back rounds under.
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  6. #96
    Oz brah wick's Avatar
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    Originally Posted by ngolsen View Post
    atg tends to be more groin/quad flexibility i suppose. hammies come more into the equation with a straight leg
    Originally Posted by Tom Bro View Post
    That's why your lower back rounds under.
    Makes sense. cbf stretching though.
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  7. #97
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    Stretching is lame, just throw more weight on bar and let that stretch you out. lol
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  8. #98
    Oz brah wick's Avatar
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    My thoughts exactly
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  9. #99
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    Day 2 - Wednesday

    Squats
    70x5
    90x5
    105x5
    105x5

    Overhead kunt of a lift, Press
    45x5
    50x5
    60x5
    72x4 (160lbs) wtf!

    Deads
    130x5
    155x5
    180x5
    210x5 (463lbs)

    Assistance

    BW Decline Situps
    22
    14

    Notes

    Was 100% confident on smashing 72kg this week on OHP after my set with 60kg felt light as fark. A decently hot chick walked into the room as I was preparing myself and I sort of rush it and as a result I was wobbling all over the shop. I didn't stay tight at all. /yes trying to show off lol. So yeah, it backfired. I was so pissed off afterwards though. Should be easy! Still 10kg/22lbs off my best for 5 ffs. It looks like my theory on eliminating any tricep work on Monday didn't turn out so well. When I was progressing well on OHP I was doing a couple of sets of close grip on Monday. May bring that back if I fail hard again next week.

    Deads felt easier than last week even though I added 5kg. I was tossing up between chucking on 2.5kg and 5kg all day but obviously decided on 5kg for one last week. Ended up being a good decision. I think I'll be good to add another 5kg next week (215kg/475lbs). If I get the 5 with that weight next week I'll be 5kg/10lbs off my PB! Bring it on bitches.

    Weight: 101.6kg
    Last edited by wick; 09-14-2011 at 03:57 AM.
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  10. #100
    Registered User Tom Bro's Avatar
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    Strong deads.

    Ima still beat you though.
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  11. #101
    Oz brah wick's Avatar
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    Thanks man. Def had more left in the tank too. Probably could've gotten another 1 or 2 but definitely had at least 1 more in me. Pretty happy with my deads at the moment. I want that 600 dead by the end of the year so bad that you've got no chance mate
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  12. #102
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    Day 3 - Friday

    Squats
    70x5
    90x5
    105x5
    125x5
    145x3 (320lbs)
    110x8

    Bench
    60x5
    70x5
    80x5
    95x5
    112.5x3 (248lbs)
    85x8

    Rows
    50x5
    60x5
    75x5
    90x5
    102.5x5 (225lbs)
    77x8

    Assistance

    Weighted Dips
    40x6 - stopped due to sore shoulder

    Pullups
    +12.5x6
    +12.5x5

    Curlz
    57x8
    57x6

    Notes

    Squats felt alright today. Didn't record them but they probably looked the same as 140kg did last week. I few young guys were 'miring my squats too lol. They were like 'wow man, that's a lot of weight, how much is it?' when I was just about to attempt my triple. Told them it was a terrible squat and they could be repping this weight rather quickly if they got on a program called starting strength. Will see if they follow my advice haha...

    Bench was easy as piss. My shoulder finally didn't hurt at all while benching but then came dips.. Got 6 out and my shoulder started to hurt so I stopped right there. It's feeling fine now, just didn't want to push it any further. Hopefully this means it's finally healing. It's been fkd for a month now..

    Weight: 101kg.
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  13. #103
    Has a serious side dtaps24's Avatar
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    Originally Posted by wick View Post
    Day 3 - Friday

    Squats
    70x5
    90x5
    105x5
    125x5
    145x3 (320lbs)
    110x8

    Bench
    60x5
    70x5
    80x5
    95x5
    112.5x3 (248lbs)
    85x8

    Rows
    50x5
    60x5
    75x5
    90x5
    102.5x5 (225lbs)
    77x8

    Assistance

    Weighted Dips
    40x6 - stopped due to sore shoulder

    Pullups
    +12.5x6
    +12.5x5

    Curlz
    57x8
    57x6

    Notes

    Squats felt alright today. Didn't record them but they probably looked the same as 140kg did last week. I few young guys were 'miring my squats too lol. They were like 'wow man, that's a lot of weight, how much is it?' when I was just about to attempt my triple. Told them it was a terrible squat and they could be repping this weight rather quickly if they got on a program called starting strength. Will see if they follow my advice haha...

    Bench was easy as piss. My shoulder finally didn't hurt at all while benching but then came dips.. Got 6 out and my shoulder started to hurt so I stopped right there. It's feeling fine now, just didn't want to push it any further. Hopefully this means it's finally healing. It's been fkd for a month now..

    Weight: 101kg.
    Nice work Wick. Dips FUBAR my shoulder pretty good. I used to love them but can't do them anymore. Doesn't make sense risk/reward.
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  14. #104
    Oz brah wick's Avatar
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    Originally Posted by dtaps24 View Post
    Nice work Wick. Dips FUBAR my shoulder pretty good. I used to love them but can't do them anymore. Doesn't make sense risk/reward.
    Thanks mate. Getting up to ok numbers (for me) again now.

    I had a big night on the booze about a month back and ever since then my shoulder has been fuked. No idea wtf I did to it. But yeah, ever since then it's hurt on bench, dips and especially OHP. Felt a bit of pain coming back in that dip set and stopped straight away since it's finally getting better.
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  15. #105
    Shenanigans! lts1ow's Avatar
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    I always hurt myself and have no idea what the hell I did on heavy drinking extravaganzas, its no fun lol

    You still bulking ish?
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  16. #106
    Oz brah wick's Avatar
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    Yeah man, slowly putting on the weight. Start of this log I was 215, now I'm 222 at about the same BF%. Basically all muscle memory at this point though. Want to slowly bulk to 230-240 in the next 6 months
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  17. #107
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    Week 10

    Day 1 - Monday

    Squats
    70x5
    90x5
    105x5
    125x5
    145x5 (320lbs) vid

    Bench
    60x5
    70x5
    80x5
    95x5
    112.5x5 (248lbs)

    Rows
    50x5
    60x5
    75x5
    85x5
    102.5x5 (225lbs)

    Assistance

    Hypers
    37.5x6
    37.5x6

    Ab Roller
    15
    5 - From standing

    Ab Machine
    ??x??
    ??x??

    Notes

    Summer is here, almost. Today was 29 in Melbourne (85f). Pretty good considering winter just ended for us. This means 40+ degree days (110f+) are just around the corner lol. It also means that the room with the power rack is a fuken sauna. When it's hot it's horrible in there.

    Anyway, squats were alright. Lost my form a bit on the last rep. Felt a lot uglier than it does on the vid.. Funny that. DEFINITELY only adding 2.5kg per week from now on.. 5kg is too much

    Bench was pretty good. Def got some room to improve on this. I'll be happy if I can reach 120x5 (265x5) before I have to reset. Shouldn't be a problem!


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  18. #108
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    freak. unracking 112.5 and repping it........

    you're still a long way from squats being hard yet too

    strong wick is strong.
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  19. #109
    Oz brah wick's Avatar
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    Unracking is the easy part

    Cheers man. Squats go from easy to hard in a blink of an eye for me so I have to take it slow
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  20. #110
    Fuuuuu ngolsen's Avatar
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    Originally Posted by wick View Post
    Unracking is the easy part

    Cheers man. Squats go from easy to hard in a blink of an eye for me so I have to take it slow
    oh definitely..... but squats are hard from 2 plates to 4 (in my experience). the difference being how much your eye balls want to pop out of their sockets :P and im sure it just gets more intense

    disappointed not to have a deadlift vid.... 1 vote here for you doing 5RM deadlifts every workout just for the vids :P
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    For sure. Getting from where I am to 4 plate x5 is gonna be brutal no matter what..

    Wednesday mate! Attempting 215x5
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    Originally Posted by wick View Post
    For sure. Getting from where I am to 4 plate x5 is gonna be brutal no matter what..

    Wednesday mate! Attempting 215x5
    question. which is your dominant hand (ie, stronger hand) and which hand is supinated in your mixed grip for deadlifts?

    I have my weaker hand (left) in supinated position for MG Deads, and I'm thinking I should have my stronger hand in the weaker position....?
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    Hmm, my grip is fairly similar on both hands to be honest. There's no massive weakness on one hand but I'd say my right is a tiny bit stronger if I had to guess.

    I've tried to mix up my grip on deads recently and I've found no difference in strength. Only difference is the comfort. All I can say is just give it a shot and see if you notice a difference !
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    Squats are looking way better. Keep that back tight.
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    Day 2 - Wednesday

    Squats
    70x5
    90x5
    105x5
    105x5

    OH Press
    40x1 - Shoulder was caining so I stopped.

    Incline
    50x5
    60x5
    70x5
    80x5 (176lbs)

    Deads
    135x5
    160x5
    185x5
    215x4 (475lbs)

    Assistance

    BW Decline Situps
    20
    16

    Notes

    As I wrote above, I only did one rep on OHP tonight. My shoulder hurt like fark with just 40kg. Decided to see if inclines hurt it. Tiny bit of pain there but it was ok. I'll sub out OHP for inclines until my shoulder is better.

    215 felt heavy as fuk on deads tonight. Only managed to get the 4. Even 185kg felt heavier than it should've.. Wasn't too confident after that set. Oh well, I'll try again next week. If no improvement at all, I may just jump straight on to the coan/phillipi dead routine and still do madcows for the rest. I know I could get more out of Madcow's on deads but I've been running it for so long now that I want to try something new and exciting. I can't be fuked resetting. Anyway, watch the vid.

    Weight: 100.9kg




    Originally Posted by Tom Bro View Post
    Keep that back tight.
    That's what she said?
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    So I've decided to jump onto the Coan-Phillipi dead routine starting next week.

    Plugged in my current max of 245kg (540lbs) which should be fairly spot on and a desired max of 270kg (595lbs). I've read that a conservative increase is 40-50lbs. I've gone for a 55lb increase since I've still got a lot of noob gains in me, I hope. I'll be eating a truckload as well; I won't be scared of putting on a few kg over the 10 weeks.

    Looking at the program, week 4 (2 reps with 242.5kg/535lbs) scares me a bit but if I make it it should be fairly smooth. I've also never done a good morning in my life so that'll be something totally new. Be prepared for some fugly GM's in the coming weeks fellas

    Looking forward to starting it. First two weeks should be a nice little deload, kinda, which will be good for me, then it'll get nice and intense. Bring on 595lbs bitches
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    inb4 i beat you anyway
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    Originally Posted by wick View Post
    So I've decided to jump onto the Coan-Phillipi dead routine starting next week.
    Sick ! excited to see how that goes

    Originally Posted by Tom Bro View Post
    inb4 i beat you anyway
    inb4 I beat both of you
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    Originally Posted by Bum-Life View Post
    Sick ! excited to see how that goes
    Me too mate. It's gonna be weird doing another program to be honest. Been doing 4x5 on deads for a year and 9 months now. Looking forward to some low rep stuff.

    Originally Posted by Bum-Life View Post
    inb4 I beat both of you
    600 will go up by the end of the year. Better get your arse into gear then buddy !!
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    Interested to see how the Coan Phillipi works for you, how are you gonna fit it in though? You could probably replace Mon/Fri rows with chins or something, and just have C/P fill Wed completely, maybe with OH press before it.
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