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  1. #901
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    Originally Posted by vitornoob View Post
    btw, Dead Bench is the Bench starting from the botton, right? but what about Anderson Squats ? could not find
    Anderson squats are basically a dead squat. You set the pins where you're below parallel and squat it out. I did the front squat version of this on Cressey's program. Pretty sure on EliteFTS they call it a dead squat but apparently Paul Anderson invented them hence Anderson Squats.

    Originally Posted by brendbro View Post
    by 'neural training' are you referring to volume adaptation?
    I'm referring to working with weights higher > or = 90% of my 1RM. I was just calling it that since weights above 85% tend to be more rate coding thus more neuromuscular in nature.

    Originally Posted by psychodiver9 View Post
    Congrats on the bench progress. Jelly you have a meet scheduled. Still trying to figure mine out.

    What is dead bench?
    Put the pins where your chest is just touching the bar when you set up for your bench then you bench it off the pins. It's basically a pin press but they call it a Dead Bench on EliteFTS.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  2. #902
    Kfme psychodiver9's Avatar
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    What would be the benefit of doing that over a paused bench? I've never benched in the power rack? Is it purely a spotter issue?
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  3. #903
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by psychodiver9 View Post
    What would be the benefit of doing that over a paused bench? I've never benched in the power rack? Is it purely a spotter issue?
    A dead bench ensures that there is absolutely no stretch reflex at all. When you pause bench (depending on the length of the pause), there's still a stretch reflex. That's sometimes why a competition bench (assuming the ref doesn't give you a long pause) is sometimes really close to someone's regular 1RM. That aside, apparently a 3-count pause (Mike Tuchscherer uses this) eliminates the stretch reflex but doing a dead bench means I don't have to count at all.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  4. #904
    1100 total wuwu joelash302's Avatar
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    Simmons says reflex is gone with a 1 second pause. Just testing this seems to validate the time span as you can easily feel the relax soon after you intiate the pause. 3 seconds may have a mental aspect to it but I'd have trouble believe that staying in a pause that long would have benefit otherwise. If anything I'd be worried about gassing out and having a form fault.
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  5. #905
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by joelash302 View Post
    Simmons says reflex is gone with a 1 second pause. Just testing this seems to validate the time span as you can easily feel the relax soon after you intiate the pause. 3 seconds may have a mental aspect to it but I'd have trouble believe that staying in a pause that long would have benefit otherwise. If anything I'd be worried about gassing out and having a form fault.
    This is what Todd Bumgardner says:
    "Remember that the stretch reflex can linger in the myofascia for close to a second, so when you prepare to do the following jumps make sure you're holding in the bottom position for 2-3 seconds."

    From the Dead Bench article on EliteFTS:
    "If your goal is to develop overwhelming starting strength in the bench press, can you simply pause the bar for one second on your chest and circumvent the whole stretch shortening cycle? The answer to this question is both yes and no. A recent study by the Physical Education Department at the Josef Pilduski University in Warsaw, Poland, in conjunction with the Biomechanics Department at Somelweis University in Budapest, Hungary, found that a one second pause at the bottom of the bench press movement causes a 55 percent disruption of the benefits derived from stretch-shortening during the bench press. That means that 45 percent of the stored elastic energy is still present after a one second pause. Pausing will help develop starting strength, but it still does not completely bypass the benefits of the stretch reflex."

    So, there's some merit to waiting 3 seconds because it'll ensure that there is no stretch reflex at all. Tuchscherer usually does a single or a double with a 2-3ct (I've seen him use both in his logs). I know Nick Tumminello rated 3ct pause bench as one of the best bench assistance exercises. I suspect that this teaches you to stay really tight despite losing the stretch reflex.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  6. #906
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    Interesante. I like that you research this stuff, frees me up to look into all my other interests and still be up to date.
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  7. #907
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    No lifting today, so I pretty much want to end my life. Real talk, it's Thanksgivings in Canada, so the owner isn't opening the gym. Times like these that I wish I had my own gym. Anyways, here's my plan for the next three weeks. There's not as much specificity but that will happen during the 3 weeks before my meet. I won't be going for more reps this time around, so once I hit either 5, 3 or 1 then that's it. The commas separate the week. So, 2x3 = week 1, low volume.

    Deadlift Day
    (A) Deadlift - 5/3/1
    Back-off sets: Sumo Deadlift versus Chains (Singles)
    (B) Front Squats - 2x5, 4x5, 5x5
    (C) KB Swings - I haven't decided if I want to go heavy (10 reps or below) or stick with time (30seconds, where I complete around 15-18 reps each time)
    (D) Suitcase DL - 1x5, 3x5, 3x5

    OHP Day
    (A1) OHP - 5/3/1
    (A2) Grenade Inverted Rows - BW+External Weight x 7-8
    (B) Close-Grip Floor Press - 2x8, 3x8, 4x8
    (C1) DB Curls - 2x10, 3x10, 4x10
    (C2) DB Lying Tricep Extensions - 2x10, 3x10, 4x10
    (D) Fat-Bar Wrist Roller - 2 sets, 3 sets, 3 sets

    Squat Day
    (A1) Paused Box Jumps - 2x3, 4x3, 5x3
    (A2) Squat - 5/3/1
    Back-off sets: Paul Carter's Pause Squat Cycle
    Anderson Squats (Singles)
    (B) Banded Hyperextensions - 2x8-10, 3x8-10, 5x8-10
    (C) Walking Lunges - 2x6/side, 3x6/side, 3x6/side
    (D1) Landmines - 2x8, 3x8, 3x8
    (D2) Deadlift Hold - 3xMax Time

    Bench Day
    (A1) Plyo Push Up w/ Weighted Vest (10% BW) - 2x3, 4x3, 5x3
    (A2) Bench - 5/3/1 -> Dead Bench (1 singles, 2 singles, 3 singles)
    (A3) Grenade Chins - BWxAMRAP [not done on singles]
    (B1) Dips - 2x5, 4x5, 5x5
    (B2) Bat Wings - 2x5, 3x5, 3x5
    (C1) Weighted Plank - 2xMax Time, 3xMax Time, 3xMax Time
    (C2) Thor's Hammer - 3x10

    Looks like a lot but it really isn't that much if you look at Wendler's SS template or other templates. Also, the waving volume has a porpoise.

    Originally Posted by joelash302 View Post
    Interesante. I like that you research this stuff, frees me up to look into all my other interests and still be up to date.
    What other interests do you have?
    Last edited by PerpetualMotion; 10-08-2012 at 07:44 PM.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  8. #908
    rainy day in pizzaville snrygo's Avatar
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    So... Much... Detail.
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  9. #909
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by snrygo View Post
    So... Much... Detail.
    Go extreme analysis and over-complication or go home.

    I blame Jason.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  10. #910
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    Deadlift Day - Working 1RM = 390

    "It has never been my object to record my dreams, just the determination to realize them." - Man Ray


    (A) Deadlifts
    155x5 *35lb plate deficit
    195x5
    235x3
    255x5
    295x5 *Removed deficit
    330x5 *Added belt
    Back-off sets: Sumo Deadlift vs. Chains - 330+12.5c x 1, 355x25c x 2 x 1
    *After doing sumo deads, I think I want to move to sumos. Next week I'll try the 3s week doing all sumos and see how that turns out. 25c = 25lbs in chains. Felt good man.

    (B) Front Squats
    205x2x5
    *These were pretty easy. Easy enough that I did a 4-count (as in 1001, 2001, etc.) pause at the bottom to make it harder.

    (C) KB Swings
    48kg x 2 x reps
    *These were throwing me around because the KB is 105.6lbs and I'm a measly 154lbs. Need some practice on these but glutes got a good work out.

    (D) KB Suitcase Deadlift
    48kg x 2 x 5
    *Each rep held for 5 seconds at the top. Good night sweet grip and obliques.

    Thoughts
    Good workout. The Sumos, I think, were a bit light, so I left some room to add some weight next week. Sumos aren't my strong point (since I'm a conventional DLer) since I'm terrible off the floor but the chains still help the lockout. Felt nice doing some singles finally. DLs for reps = balls.

    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  11. #911
    1100 total wuwu joelash302's Avatar
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    Not a bad day. I bombed yesterday's squats, still sick but going to do 2 5's weeks in a row.

    Originally Posted by PerpetualMotion View Post
    What other interests do you have?
    Well, I have ADHD with impulse control problems, so "a lot" is pretty accurate. On top of lifting, in the last 3-4 years it's been rock climbing, fishing, camping/hiking/backpacking, snowboarding, bowhunting, shotgun hunting, straight razors, small scale farming (homestead properties), getting more work certifications, looking into my masters/mba, jeep / offroading, day trading, cigars, prosumer level espresso, prosumer level cooking (including cold and hot smoking and various grill types), and now rental property investment for earlier retirement. Getting engaged to a woman with 2 kids has thankfully cut a lot of the parallel researching down, so I only scan forums mostly now and learned to wave the interests back and forth based on the season.

    Those are all new interests/ hobbies that I've been interested in and done at least a lot of research on, i didn't do any of those prior to the last 4 years. When I quit my video game addiction (I think I can call it that, 8-9 hours / day) I had some extra free time . Really hoping my new ADHD meds helps lulz.
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  12. #912
    Fatty at heart! foodpr0n's Avatar
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    Originally Posted by joelash302 View Post
    Not a bad day. I bombed yesterday's squats, still sick but going to do 2 5's weeks in a row.



    Well, I have ADHD with impulse control problems, so "a lot" is pretty accurate. On top of lifting, in the last 3-4 years it's been rock climbing, fishing, camping/hiking/backpacking, snowboarding, bowhunting, shotgun hunting, straight razors, small scale farming (homestead properties), getting more work certifications, looking into my masters/mba, jeep / offroading, day trading, cigars, prosumer level espresso, prosumer level cooking (including cold and hot smoking and various grill types), and now rental property investment for earlier retirement. Getting engaged to a woman with 2 kids has thankfully cut a lot of the parallel researching down, so I only scan forums mostly now and learned to wave the interests back and forth based on the season.

    Those are all new interests/ hobbies that I've been interested in and done at least a lot of research on, i didn't do any of those prior to the last 4 years. When I quit my video game addiction (I think I can call it that, 8-9 hours / day) I had some extra free time . Really hoping my new ADHD meds helps lulz.
    Straight edge razors hey? Nice. Wouldn't mind venturing into some of that myself sometime.
    I just recently (early this year) got into DE shaving and won't look back.

    I also think I have a variation of this lol. Always looking for new things and if something sparks my interests, I look into it more than the average person (whom I observe around me anyway).


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    Perp, @ 154 - those KB swings are impressive mate!! lol
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    Originally Posted by joelash302 View Post
    Not a bad day. I bombed yesterday's squats, still sick but going to do 2 5's weeks in a row.
    Get shorter legs?

    Well, I have ADHD with impulse control problems, so "a lot" is pretty accurate. On top of lifting, in the last 3-4 years it's been rock climbing, fishing, camping/hiking/backpacking, snowboarding, bowhunting, shotgun hunting, straight razors, small scale farming (homestead properties), getting more work certifications, looking into my masters/mba, jeep / offroading, day trading, cigars, prosumer level espresso, prosumer level cooking (including cold and hot smoking and various grill types), and now rental property investment for earlier retirement. Getting engaged to a woman with 2 kids has thankfully cut a lot of the parallel researching down, so I only scan forums mostly now and learned to wave the interests back and forth based on the season.

    Those are all new interests/ hobbies that I've been interested in and done at least a lot of research on, i didn't do any of those prior to the last 4 years. When I quit my video game addiction (I think I can call it that, 8-9 hours / day) I had some extra free time . Really hoping my new ADHD meds helps lulz.
    That is a lot of interests! Man, I need some physical hobbies but everyone I know is lazy as ****.

    Originally Posted by foodpr0n View Post
    Perp, @ 154 - those KB swings are impressive mate!! lol
    The technique is pretty ****ty on them haha but I love them because it's one of the few exercises that really hammers my glutes. I still have a hard time getting them going on glute bridges and the like.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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    Originally Posted by foodpr0n View Post
    Straight edge razors hey? Nice. Wouldn't mind venturing into some of that myself sometime.
    I just recently (early this year) got into DE shaving and won't look back.

    I also think I have a variation of this lol. Always looking for new things and if something sparks my interests, I look into it more than the average person (whom I observe around me anyway).
    Perp, @ 154 - those KB swings are impressive mate!! lol
    Straights are awesome but take some maintenance. I'd say a ~$250 investment up front for the blade, brush, strop, good cream, bowl, and a barber's hone or some pasted strops (for upkeep). Since that purchase, I've put $40 into shaving in 2 years of "necessary" gear (I got some free stuff and a 12k hone, and then I bought a DE and some blades for travel and time saver). Good investment value if you can burn 20 minutes for shaving every other day.

    Originally Posted by PerpetualMotion View Post
    That is a lot of interests! Man, I need some physical hobbies but everyone I know is lazy as ****.
    Yea it's a little overwhelming, wife isn't a huge fan but she understands that it's just how I roll. You need to find some more friends! Or just get the GF involved in all that stuff, then it really helps the relationship and gives you more excuses to get out and do stuff.
    *Unaesthetic Crew* Disregard V-Taper, Acquire PRs.

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    Wednesday - OHP Day

    "Excuses are merely nails used to build a house of failure." - Habeeb Akande


    (A1) OHP
    55x5
    70x5
    85x3
    90x5
    105x5
    120x5
    *Just got 5. I think I smell the end for my OHP.

    (A2) Fat-Bar, Supinated-Grip Inverted Row
    BWx10
    12.5c x 10, 8, 7, 8, 10

    (B1) Close-Grip Floor Press
    145x2x8
    *Good night, sweet pecs. These were a lot harder than I expected. It's been a long time since I've done floor presses and taking out my legs made it a lot harder. My pecs were working overtime on these. I had 1-2 reps left in the tank, though, so I could add more weight next week with the extra sets.

    (B2) Prone Trap Raise with Scapular Retraction
    8x2x10

    (C1) DB Curls
    22.5x12
    27.5x10

    (C2) DB Lying Tricep Extensions
    22.5x2x10

    (D1) Wrist Roller
    12.5x2x3
    *Moved down to a regular roller instead of a fat one to mix it up. Forearms felt like they were going to explode out of my skin. Forearm training = the bomb diggity.

    (D2) Landmines
    10x2x10

    Thoughts
    Timed workout to see how long a "low volume" day took me and it only took 40 minutes. Almost half of that was on the OHP alone since there are so many sets and I take my longest break before my last set. Great workout, though. For a second, I feared I was doing too much but after the bench it's all really low impact fluff work. Pretty stoked for squats tomorrow. Finally get to do some singles and Anderson Squats are pretty awesome. I did one with my brother on DL day but I can't remember how much it was. I'll have to ask him so I don't waste any singles trying to find the sweet spot.

    Some recent eats.

    Thomas Keller's Roast Chicken with Roasted Root Vegetables:


    Thanksgivings plate:


    Nutella-stuffed, brown butter, salted cookies:


    Originally Posted by joelash302 View Post
    Yea it's a little overwhelming, wife isn't a huge fan but she understands that it's just how I roll. You need to find some more friends! Or just get the GF involved in all that stuff, then it really helps the relationship and gives you more excuses to get out and do stuff.
    I've tried but she's lazy haha. Our biggest hobby is Scrabble.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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    Fuk those cookies look good
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    Squat day

    (A1) Pause Box Jumps
    BWx3x3

    (A2) Squats
    140x5
    175x5
    210x3
    225x5
    260x5
    295x5
    Backoff sets: Pause Squats - 225x2x5; Anderson Squats - 295x3x1

    (B) Banded Hyperextensions
    EFS Pro Light x 2 x 10

    (C) Walking Lunges
    35x2x6/side

    (D) Reverse Wrist Curls
    12.5x2x15

    Thoughts
    So, my brother said he did 335 on Anderson Squats and that blows my mind. 295 was the right spot for me. I just set the pins at #12 but I didn't see how deep I was. I might have been too deep but I'll probably leave it there since 295 is a pain in the ass, which means it's working! Squats have been feeling terrible the last two weeks, though. The 295x5 felt pretty damn heavy, which means I'm probably ready for a deload but I can wait two more weeks. Walking lunges, as always, are terrible. That exercise was created by a demon.

    Yesterday's eats. It's spaghetti all'aglio e olio with spinach, chicken, and parmesan. Awesome dish. Basically olive oil with fried garlic and crushed red chilli flakes.



    Originally Posted by psychodiver9 View Post
    Fuk those cookies look good
    They're pretty good. I think the cookie base is alright. I prefer the NY Times cookies way better but those would be hard to stuff.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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    Pasta looks legit and those Anderson squats are impressive. Want to try these soon
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  19. #919
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by psychodiver9 View Post
    Anderson squats are impressive. Want to try these soon
    Thanks. Definitely give them a go on your next ME day. Some people like to unrack it, drop down onto the pins, wait a few seconds then go back up but I noticed it was a bit easier that way. If you do it straight off the bottom (what EliteFTS calls a "dead squat") then it's a lot harder. Here's the article on the dead squat:
    http://articles.elitefts.com/trainin...and-deadlifts/
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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    Friday - Bench Day - Working 1RM = 215

    (A1) Plyo Push Up
    20 x 3 x 3

    (A2) Bench
    85x5
    110x5
    135x3
    140x5
    160x5
    185x5
    Backoff: Dead Bench - 205x3x1
    *Dead bench is definitely rough. 205 wasn't too bad, so I left a bit of room to add weight. Working with heavier weights is definitely new, though, and that's one thing I really dislike about 5/3/1. It's been a while since I've touched something heavy, so it all feels really ****ing heavy despite the reps being fine in the concentric portion.

    (B) Dips
    55x2x5
    *Another 10lb increase and it was pretty good. I'll leave it at 55 since I'll be doing 4 sets next week.

    (C) Bat Wings
    25x5
    20x5
    *Each rep was held for 5 seconds.

    (D1) Weighted Plank
    40xmax time
    60xmax time

    (D2) Thor's Hammer
    6lb hammer x 2 x 10

    (E) Run the Rack
    35, 30, 25, 20, 15 - 6 reps each
    *Biceps ... no ... longer ... exist.

    Chins
    Done randomly throughout the workout

    Thoughts
    I feel fine but the weights feel heavier than normal. Not too fussed, though. It's only my first week with singles, so hopefully things pan out as time goes on.

    In terms of science-y stuff, I'm reading Zourdous' dissertation at the moment. His results were pretty impressive. His HPS (Hypertrophy, Power, Strength) group made some massive strides (8.66% increase on their total in 6 weeks). They went from an average of 342 wilks to 372, which is nuts in 6 weeks. The HSP (Hypertrophy, Strength, Power) group didn't do as well, which is also interesting. They were all done on competitive powerlifters. It's a really cool paper and I'll be reading it a bunch of times. His results are intriguing as ****, though. My biggest beef is that he didn't keep track of muscle cross-sectional area and have a group that did linear periodization, so we can see how good DUP is for hypertrophy vs. LP.
    Last edited by PerpetualMotion; 10-12-2012 at 10:11 AM.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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    have you got a link to that paper by any chance?
    squats are going well. 295x5 is your max, correct? and how long until the meet now, 4 weeks?

    i love spaghetti all'aglio, combined with chicken schnitzel one of my favourite child hood dinners.
    PhD year 4
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    Originally Posted by brendbro View Post
    have you got a link to that paper by any chance?
    squats are going well. 295x5 is your max, correct? and how long until the meet now, 4 weeks?

    i love spaghetti all'aglio, combined with chicken schnitzel one of my favourite child hood dinners.
    295x5 isn't my max. I did 320x4 and 300x7 just a few weeks ago. I have 7 weeks until my competition. Since I'm incorporating singles, I'm not going for more reps on my last set.

    There's no link to the paper (only the abstract) because it's not published yet, so you have to get it through ProQuest Dissertations and Theses database. I did download the PDF. Can you send stuff through Facebook? If so, I can send you the paper through there.
    Last edited by PerpetualMotion; 10-12-2012 at 07:20 PM.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  23. #923
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    Monday - Deadlift Day

    (A) Sumo Deadlift
    155x5
    195x5
    225x3
    275x3
    310x3
    350x3 *Added belt
    Backoff sets: Sumo DL vs. Chains - 365 + 32.5c x 1, 385 + 32.5c x 2 x 1
    *Speed on all sets were insane. I'm surprised how much faster I am sumo DLing. I definitely noticed, while doing 310 and 350, that a slight difference in technique is a huge difference between a hard rep or a fast rep. Lockout is a breeze on sumos, which you can see by me having 32.5lbs worth of chains on there, so that's 417.5lbs at lockout. I'll be fiddling around more with technique on these. It's nice that my erectors are getting a break from conventional DLing.

    (B) Front Squats
    205x3x5 *Last rep is a 4-5 count pause.
    *Was laughing at these. I might add weight next week but I'll be doing 5x5, so I might just stick it out with 205.

    (C) KB Swings
    48kg x 4 x 10
    *I was surprised at how much easier these were. Where did this magic come from?

    (D) KB Suitcase DL
    48kg x 5
    *I only did one set. I was starting to feel pooched, so I wanted to leave on a high note.

    Thoughts
    Awesome workout today. I wish my squat workouts were as good but maybe they will be? Who knows. I might have had a good day because it's been the first time in forever that I actually slept 9 hours (I don't think I've ever slept that long). Could also be that my erectors are constantly pumped. They need a break, so I'm looking forward to a deload just so my erectors aren't perma-pumped. I rolled them for a good while today and they felt awesome afterward.

    Also saw something cool. These are the current standards for elite, raw, drug-free US lifters (that is, the top 1%):


    http://www.rawpowerlifting.com/classifications.htm

    On a food note, it was my sister's birthday this weekend, so I definitely wanted to make her "cake." Since pastry is what I really enjoy, I wanted to try out Swiss Meringue Buttercream (SMBC), which is what most of the top pastry chefs and bakers use. God damn it's amazing. Texture and flavour are awesome. The left is a vanilla cupcake with a pink, vanilla SMBC and the right is a chocolate cupcake with a nutella SMBC.


    Twice-baked loaded potato:
    Last edited by PerpetualMotion; 10-15-2012 at 10:54 AM.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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    Sick session. Food pron looks professionally done.
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    Tuesday - OHP

    Weight: 155

    Weight gain has been going great. I've been shooting for around 2lbs gain a month, which is what Ian McCarthy recommends. Hopefully I'm around 165 by March, which is my goal. From there, I'll work my way back down to 148 again. Rinse and repeat ad nauseum until I'm 165 at a decent BF %. I've definitely underestimated my caloric expenditure. I think one of the reasons I wasn't seeing the weight move on my cut is that I was simply too low on cals.

    (A1) OHP
    55x5
    70x5
    85x3
    100x3
    115x3
    130x3

    (A2) Inverted Row
    12.5c x 3 x 10
    12.5c x 2 x 8

    (B1) Close-Grip Floor Press
    155x2x8
    155x6
    *Last set I didn't get a hand off, so I lost my back and everything. Hard as **** when you don't have a decent set up.

    (B2) Prone Trap Raise
    8x3x12

    (C1) DB Curls
    27.5x3x10

    (C2) DB Lying Tricep Extensions
    22.5x3x10
    *Triceps completely fried after CGFP and these.

    (D1) Wrist Roller
    12.5x3x3
    *Holy **** ... pure torture. This felt like an exercise in pain tolerance. Took pretty much every ounce of will to get the last "rep" done. Using a thinner roller sucks and my arms felt like they were going to fall off.

    (D2) Landmines
    10x3x10

    Thoughts
    Awesome workout today. Was walking around the gym and saying "****" under my breath constantly. Arms were completely obliterated. The more I do floor presses, the more I like them. They really slam my chest and arms since it's harder to get into an ideal set up or use leg drive to get the weight moving. I'll have to try out regular floor presses instead of close grip sometime.

    Originally Posted by psychodiver9 View Post
    Sick session. Food pron looks professionally done.
    Thanks, man. Presentation has been constantly improving but it still needs a lot of work.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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    i checked out those same numbers for aus a little while back. class 3 lol. one day...

    what type of grip width you using on ohp?
    i gotta give those wrist rollers a try, really want to work on my forearm/grip strength
    PhD year 4
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    Originally Posted by brendbro View Post
    i checked out those same numbers for aus a little while back. class 3 lol. one day...

    what type of grip width you using on ohp?
    i gotta give those wrist rollers a try, really want to work on my forearm/grip strength
    Russian classifications are the roughest. On OHP, I set up with a bit wider than shoulder width.

    And wrist rollers rock. You can make one for dirt cheap. Just grab a PVC pipe, put a hole in it then a piece of string. Taa daa! Wrist roller.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  28. #928
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Thursday - Squat Day

    I don't typically talk about my feelings or my life a lot but I'll share something today.

    So, as you all know, I planned on going to a meet on Dec. 1st, which I was insanely stoked about. I typically don't get stressed, feel down, or anything like that but I'm a little pissed at the moment. I might not be able to attend the meet because of financial reasons. I've been applying non-stop to jobs since May and I haven't had a single interview. I've had my cover letter and resume checked over and they're apparently spot on. I'm over-qualified for ****ty McDonald-type jobs, so those places won't even give me a chance. I had a bunch of money saved up for emergencies such as this and I've finally burned through it all, so that means the money I had saved for a belt is gone.

    Right now, my girlfriend (who I live with) is going to pay the bills and for my gym membership. A friend has said he'll hook me up with an interview at this one place (pays well but I'd work with criminals), so I'm hoping it'll pan out. If it does before Nov. 15th (deadline for the meet) then I can do the meet. ****ing feel hopeless at the moment.

    To help improve my writing portfolio, I've applied to be a volunteer grant writer so that way I'm not wasting away at home. I have to send in samples of my work and I'll hear back in November whether I got it. I hope it does work out since I miss writing. I realized academic writing was something I really enjoyed, so I'm applying for my Master's in English (thesis will be Renaissance related).

    Anyways, just something on my mind that I needed to get out.

    (A) Squat
    140x5
    175x5
    210x3
    240x3
    275x3
    315x3 *This was supposed to be 310 but I couldn't be arsed to put on smaller plates, so I just threw on the 45s.
    Backoff sets: Pause Squats - 240x2x3; Anderson Squats - 295x1, 305x1, 315x0, 305x1
    *Erectors felt great today, so I knew today was going to be great. Speed on the squats were insane. I think backing off conventional DLs for a while really helped because they were just smoking my erectors. 315x3 felt a bit hard but there was zero GMing and knee collapse. I think I had a good 6 in me but I knew I had backoffs coming. 295x1 on Anderson's flew up and so did 305, so I went for 315. Got it 1" off the pins and I got smoked. Waited a minute, did 305 and it was a massive grinder. Felt real good.

    (B) Banded Hyperextensions
    EFS Pro Light x 4 x 10

    (C) DB Walking Lunges
    40x2x6/side

    (D) Reverse Wrist Curls
    15x3x15

    Thoughts
    I usually pin The Stick against the power rack to roll out my forearms but Steve (gym owner) showed me a way with the barbell, which was a lot more stable. BRB tears coming down my face. Man, I had some disgusting knots in my forearms. He told me to try out my triceps (which I never, ever roll) and it was bad. Pretty darn tender, so I'll be rolling both my forearms and triceps out more. I figured since it's been a while since I've done triceps and forearms that I would try out my palms with a lacrosse ball. My left hand had one brutal knot. Moral of the story: Don't neglect arm and hand soft tissue work.

    As for the workout, it was better than expected. 10lb increase on Anderson Squats is pretty damn good. Crossing my fingers for 315 next week. Next cycle will be my peak. To avoid letting myself get in the way, I'll be following SPFjudge's (a guy in the PL forum) plan for a meet. If I don't do the meet, my brother and I will just do a mock meet at the gym where we call out the commands. After that, I'll be doing Perryman's Daily Undulating Periodization workout (which will be my hypertrophy emphasis) then Sheiko #29, #37 then #32. Will probably spend 2-3 months cutting after that and hopefully get to test run Korte's 3x3.

    Also tried out a new brownie recipe, which is great. You know those two-bite brownies they sell? Like those but 100x better.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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    Registered User Andrew_S's Avatar
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    Really sucks about the finances, but it sounds like you have a great woman there and that is a huge positive to the situation. As to the meet, even if it doesn't work out, that only means you'll be stronger for the next one you finally do.
    Squats are solid, and Perryman's stuff looks great. I've put a few weeks on his fat loss workout and when it's bulk time I'll probably incorporate the undulating accumulation and intensification structure into my plan when things slow down after gaining back all I've lost.
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    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by Andrew_S View Post
    Really sucks about the finances, but it sounds like you have a great woman there and that is a huge positive to the situation. As to the meet, even if it doesn't work out, that only means you'll be stronger for the next one you finally do.
    Squats are solid, and Perryman's stuff looks great. I've put a few weeks on his fat loss workout and when it's bulk time I'll probably incorporate the undulating accumulation and intensification structure into my plan when things slow down after gaining back all I've lost.
    Thanks for the words. I'm pretty lucky to have Amanda. Hopefully I can pay her back in a big way in the future.

    I've thought about using his fat loss layout. How do you like it so far? How do you find strength retention? His is probably the first fat loss workout I've seen that incorporates doubles or triples.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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