Xuaxace getting fat/strong on summer log.

[Xuaxace]

So I failed miserably at my last log, but I am on summer holidays so I can be more accountable and update daily.
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Feel free to subscribe and I will subscribe to your log (so I can be more motivated to update daily).

[Xuaxace]

My squat has been stalling a bit after I pulled my lower back a bit. Time for something new. I will do do a small program, variant of smolov but less volume 3x week squating.

Day 1 265x4x9 (Day 2 will be 292x6x6 ) and (day 3 will be 309x10x3)

I will probably add 10lb a week to each. I just want to adapt to higher volume.


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Today I did squats 265x4x9, felt very easy, although I just not very used to higher reps. But getting there.

Then I did good mornings
165x5
175x5
165x5

I have just introduced good mornings, so not going crazy on weight yet, planning on hitting 220 in a few weeks.

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I was running out of time, did"

3 sets of 22lb for rear delts
2x20 44lb ab crunches
3x8 77lb romanian deadlift with dumbell, crazy stretch.




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Motivation photo

[rasse226]

In, subbed to your log. Have you set any goals for your squat? Matt Kroczaleski Hes a great powerlifter!

[Xuaxace]

I have been doing quite a lot of triples and doubles lately, haven't made much progress due my exams throwing my training and diet off, so back to basics.

P/L wide grip bench.

220x5
220x5
220x5
210x5
210x5

I should have stayed 220 for all, but I wanted to get throw my training a bit quicker.

Wide grip incline bench

175x5
180x5
185x5
155x10

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Pull ups

1x44lb 1 rep, that was a struggle
10xbw
7xbw 15 secs rest + 7xbw
10xbw

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Bent over rows 45 degress hook grip. touch belly/belt

175x8
220x7 + 7 yates super set
200 x 10 + 8 yates super set

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Then I did some shrugs 88db x10 for a few sets ( I really ignore my traps, so I'm going to try to throw some sets here and there)
Dips 10xbw x2 (just started doing this today after almost a year. I used to get big pain in my shoulder, but that seems to have gone away. I will try to increase 5lb a week and keep reps 8-10.

Then I did some row machine, randow weight to finish up.


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Inspiration of the day

[Xuaxace]

In, subbed to your log. Have you set any goals for your squat? Matt Kroczaleski Hes a great powerlifter!

Cheers mate, had a look at your log, will sub now, very impressive bench, not too far of mine :/.

I want to hit 4 plates squat in 1 month, but if not within the end of the year, maybe then I will get some knee wraps and try 200kg. I will also try to deadlift again, my left side spinal erector is all kinds of ****ed, always super tight, I'm glad I can still squat, but deadlifts I struggle past 3 plates .

[rasse226]

Do you do anything that could cause only the left sides spinal erectors to work? Nice squat! I could possibly be at a 3 plate squat if it wasnt for my tight hams =(

Edit: How wide is your wide grip for bench and why do you use it?

[Xuaxace]

+Fairly bad session, i had a bit of a stomach ache, then I hurt my hip flexor a bit warming up with the bloody bar. I pushed on but I put 12inch box ( a bit below parallel) at the bottom of the squat so I wouldn't bounce to much of my hips, very slow and control reps.

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Start: overhead press

154lb x 5 (70kg)
154lb x 4
154lb x 3 (I usually get the same reps or more, but I was working with my brother doing squats, so my rythem was completely off)
165lb x 2 (75kg) (Felt like going up)
154lb x 3
132lb x 8 + 5 push presses


---'
Squats (as I said before, pulled my hip a bit on warm up feels bad man), but shouldn't be much of an issue and hopefully is gone by friday session.

292x6 (132.5kg)
292x6
292x6
292x6
292x6
292x6 (I said said before, I was using a 12 inch box (slightly below parallel., I had to go slower so I wouldn't bounce of it, it help because I could look up, keep tight and still hit parallel. Also helped me being controlled. Will try to get a video of next session.

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While I was doing squats, I was kind of supersetting with 1 arm standing db presses (a bit of a strongman exersises)

66x3
77x 1
55x 5
55x 5

(Squats were killing me, very low mumbers, I plan on hitting 99 (45kg) in the next few weeks. I have hit 37.5kg x 2 before.

, also did some rear delt flies 10x22lb for 3 sets.

Ran out of time for some lateral raisers, will do some on arm day.


..........
Motivation of the day, rather fitting after my hip fiasco

[Xuaxace]

Do you do anything that could cause only the left sides spinal erectors to work? Nice squat! I could possibly be at a 3 plate squat if it wasnt for my tight hams =(

Edit: How wide is your wide grip for bench and why do you use it?

I hurt my back last year at work by lifting a 20 kg overhead. Since then it has been hurting, then I pulled my QL muscle and I have a permanent bruise in my left lower back (the physio didn't think much of it, go figure). I have found that strenching my glutes and general glute exersises, makes the pain go away, so I'm inclined to believe the tightness in my erector comes from somewhere else.


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Why do I bench wide grip? Well, I only started benching 4-5 months ago after not benching. It used to hurt my shoulder. I spent a lot of hours researching P/L form and since then my shoulder has been wonderful, I believe it will also help push bigger numbers in the future. My narrower grip is still stronger, which leads me to believe my delts are my weakness link, introducing incline bench has help me gain strength at the bottom of the bench, or so I believe.

I still bench semi narrow ( between close grip and wide) every two weeks, good to put more emphasis on triceps).

[rasse226]

I would use a narrower grip to push more weight. With a narrower grip you get more tricep and less chest, and thats what you want. I have also had some slight shoulder problems they went completely away when i started to do Shoulder disslocate and Rear delt flyes. My grip is such that my elbows are pointing straight down when in the bottom position.

i like that picture above i have that as my backgorund on my computer, but without that PAIN... text

[Xuaxace]

Pretty miserable session, I ate 20 mins before going to the gym, felt like throwing up for the first hour.

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Speed Bench, focusing on getting the bar moving as fast as possible. Maybe I should decrease the weight a bit, wasn't as fast as I wanted. Next session probably 85kgx10

198lb x8 (90kg)
198lb x8
198lb x8
198lb x7

Supersetting with pullups

11lb+bwx 10 (combined weight 100kg, 220lb)
11lb+bwx 10
11lb+bwx 10
11lb+bwx 10
11lb+bwx 5+ 5

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Incline bench press

182lb x 5 (82.5kg)
187lb x 4
192lb x 4 (my feet were slipping of the ground, I couldn't get much leg drive, need to fix this next time)


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Deadlifts... the worst part of the day by far, I pull semi sumo because of my lower back problems.

309 x 0, couldn't even make it move. I had no strength of the floor, probably due my excess amount of squatting 4 sessions in 7 days.
265 x 12.

My deadlifts are shocking, truth be told I haven't done them for a long time so my form is a bit iffy, but I still suck at getting the weights off the floor. Once my squat cycle is over, I will focus on deadlift, specially on deficit and on form. It is just plain embarrassing that I can not get 3 plates off the floor, but tomorrow I'm going to be doing 320x3x10 squats.

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After this I did some bent over, wide grip, same as bench. (hook grip)

165x5 (75kg)
198x 8
198x 8
198x 8
198x 8

Nice and slow, with a few of them with pause at the top, good contraction.

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The I did some high pin rack pulls, slightly above the knee

355x 5
355x 5
355x 5
396x 5

The 355 were done with a hook grip (I want to get used to them more) 396, mixed grip. Not much point of these, but I wanted a bit of overload of my back after my miserable deadlifts, good thing I have no trouble locking and no trouble gripping the bar.


Motivation of the day (konstantinovs again, with a killer deadlift (I wish...)

[Xuaxace]

I would use a narrower grip to push more weight. With a narrower grip you get more tricep and less chest, and thats what you want. I have also had some slight shoulder problems they went completely away when i started to do Shoulder disslocate and Rear delt flyes. My grip is such that my elbows are pointing straight down when in the bottom position.

i like that picture above i have that as my backgorund on my computer, but without that PAIN... text

I see what you mean, truth be told I want to hit my chest and delts as much as possible on my bench days. I have 2 bench days, strength and speed, 1 day for overhead presses and 1 day for arms, where I do closegrip bench press, spoon presses and other accesory work. That is 4 days that triceps are being worked, I don't think putting more emphasis on triceps on bench days will be optimal.

I have done lockouts with 125kg before, so my problem is obviously chest and delt strength at the bottom, so I'm trying to fix those with the wide grip, while my lockout keeps getting stronger with additional accessory work. I understand that on SS things might be a bit different.

[rasse226]

Have you noticed any benefits from doing speed bench? With those 4 days of tricep work you probably dont need to put any more emphasis on triceps. Now when i am on SS i try to put as much emphasis on triceps when benching, beacuse its the primary muscle. But i have noticed that when the weights get really heavy its my chest that gives out. So i was thinking about doing some DB presses or incline when my bench starts to stall. So my bench should shoot up because ive got it to 95kg x5 only buy doing bench press and a little CGBP.

[Xuaxace]

Yup, definitely have got benefits from it, bar speed is very important and learning to get the bar moving quickly on the bench definitely has helped. I'm using to much weight at the moment, speed work is usually done at 50%, so around 60kg x9 for a few sets would be ideal for me. But I wanted some hyperthrophy/ speed on a higher weight today. I will do 80kg next time I think and a few more sets with 60kg.

I think even on SS you can maybe throw a few sets, 40-50kg, shouldn't tire you at all.

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Regarding chest on bench press. That is the exact reason I switched to Wide grip, obviously my tricep were strong, so that left chest and delts that needed to improve, hence the use of wide grip, which gives more focus to this muscles.

I think if you want to strengthen your chest for bench, the best thing to do is to keep benching with chest/delt on mind. You can always throw a bit of isolation with db, but barbell wide will give more carry over IMO.

[rasse226]

Is it beacause you want some hypertophy that you are going over 5reps when doing speed work? Usualy powerlifters only do mostly doubles, and tripples for speed and alot of sets.

Ive also heard that incline bench helps alot at the bottom, so that could be a thing also. Im also pretty sure Mark Bell have said in one of his videos that DB also helps strengthening that bottom possition.

[Xuaxace]

Is it beacause you want some hypertophy that you are going over 5reps when doing speed work? Usualy powerlifters only do mostly doubles, and tripples for speed and alot of sets.

Ive also heard that incline bench helps alot at the bottom, so that could be a thing also. Im also pretty sure Mark Bell have said in one of his videos that DB also helps strengthening that bottom possition.

Interesting, well to be honest I have done much research into speed, I remember looking an article with Jim wendler and his bench speed recomendation was = 405 max = 225 x8 x 3. So I kinda took the high rep approach to it. I will definitely look more onto it to see what other powerlifters do in terms of speed. But yeah, I defintiely wanted some hyperthrophy out of it, so my approach is a bit tinted, definitely the weights are a tad too heavy for speed work, so I will reset and maybe go to higher reps. Bar speed was still quite fast though.

Incline and Db are definitely great for bottom work accessory work, Those are my main accessories. If I was doing SS I would assume that there are no accessories to be implemented? thus a wide grip bench would be the best type of bench to increase the weakness at the bottom.

As I remember reading, if you are raw and are able to clear the bar half way of the ROM, you should have no problem locking it out, which shows how much more emphasis the bottom bit requires IMO.

[Bruno93]

In.

[Xuaxace]

One of the hardest sessions I have had thus far.

Thought I would start with close grip, but I decided to squat half way because the squat rack emptied

165x3
175x5 then when to squat


---Squat

320x3 10 sets.

after the first set, my left lower back was super tight, the unracking of the weight was ****ing painful, the lift itself wasn't bad, but I ended up using the 12'' box to gauge depth so I could focus on keeping my back tight and looking at the ceiling, making sure I didn't tear my erector. If I continue to use this box for touch and go, I might make myself a 11'' so there there will be absolute no bounce effect or brake effect.

Regardless, I went to parallel and I got up in a controlled fashion, so that was ok. It took 1.25hours btw.

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Then I did some power cage close grip rack presses. I put the pin 3-4 inches above my chest. Did 220x1x1x1x1x1 (5 sets, with 10 sec rests), I had to go home so did 175x 12 quickly.

55lb (25kg) hammer curls 3x8
and 55(25) spoon presses 2x 15

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I didn't get much done, but glad I pushed through the pain on the squats.

[Xuaxace]

In.

Cheers mate, I usually have a look at you log every once in a while, metric tons of volume you do!

[jbball92]

In.

strong squats, and damn 55lb hammer curls.good sh*t

[Xuaxace]

haha 55 is actually quite light for hammers I would say, I usually do 60-65 x 6-8, with no swing.

It is the only direct bicep exercise I do anyhow. Still growing decently thanks to pullups and rows.

[rasse226]

Good stuff man. Whose that guy in the pic, and i have never heard of spoon presses before so what are the benefits from them?

[Xuaxace]

Squat, I used a 10.5" box to gauge depth, unfortunetly this was way below parallel, so that was tough, my knees were caving in a bit as I was having a bit of a hard time contracting my glutes and the hips were taking the majority of the pound. Regardless, good stuff, good to do below parallel for so many reps.

275x9
275x9
275x9
275x9

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Good mornings - ligh

132x 5
132x 8
132x 8

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Pullups, to losen my back a bit.

Wide 12x bw
Close 10x bw
Hammer 8x bw suppersetted, wanted to do another round but no time.

---

I don't know why but I felt like doing some machines, I haven't done this in a very long time (this are done with the strictest range of motion.

Leg curl
220x10
220x 10
220x 10

Hammie curl

191x8
191x8
178x8

+Romanian with db 66x5, run out of time.
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Some calf work that I haven't done in more than 6 months, slowly going to add more volume

Leg press calve raisers, full ROM.

4 plates on each side
x 15
x 12
x 12

Standing raisers 2 plates on each side
x 10
x 10
x 10

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1 set of ab crunches with 50lb x 25 reps, suppersetted with some leg raisers with 10lb x 10 reps.

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Motivation, back when clean and press were part of the olympics

[Xuaxace]

Good stuff man. Whose that guy in the pic, and i have never heard of spoon presses before so what are the benefits from them?

Roger Ester, I'm pretty sure he made a transformation from powerlifter to Bodybuilding, he had a great physique. Do want.

Spoon presses", great alternative to close grip, or just to add more tricep accessory work. I do CGBP in the 3-5 rep, while I do this on the 8-10 rep, more for sizing building I would say. Very fun.





On another note, I figured out that my lower back pain comes from a tight glutes. I'm starting to add flexibility drills to work this, hopefully I can put this behind me once and for all.

[rasse226]

Strong pullups, i can only do 12 chins =(. But i'll ger there. Do you do box squats or do you just touch the box? I havent done calf raises in probably 2 years, it must be my most neglected muscle, haha.

And regarding that speed bench thing. Once my bench start to stall, which is very soon i will try doing some wide grip bench press as you said. And if your intrested in powerlifting you should watch "supertraining" on youtube. They have some very strong guys and i love to watch them move those big weights

[Xuaxace]

Went to the gym nice and early today, so I had extra time.

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Started with bench, first 3 sets went flying, awesome speed and power. I started losing concentration on the last two, slower speed and form, so I got 4. did another rep after a 10 second rest. THis is a PR actually, I have done 220x5 a few times in the past, but never more than 226x3.

226x5
226x5
226x5
226x4+1
226x4+1


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Pullups

12xbw
10xbw
10xbw

10xbw
10xbw
10bw (this second bank I did them 1 hour later on the workout.)

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Incline bench

176x8
176x8
176x6 (30 secs min rest as the power rack opened up and wanted to move there asap.

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Bent over rows (hook grip, medium stance

176x5
220x5
242x3
264x4 Lose form
264x5 yates
220x8 very strick, even pause for the 5 first reps
220x8 very strict
220x8 strict

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Some shrugs, also hook. I need to get my traps a bit more developed... very light weight due the hook grip, and because barbell shrugs kinda hurt my back, lots of tension going through my left erector when I do them.

220x10
242x 8
242x 8
220 x10

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Dips
bw x 15
bw x 12

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Close grip horizontal row machine, Never used this one... the hammer strength was being used.
Can't remember the weights exacly, Ithink it was 132x8x3 sets, felt much heavier than any other row machine thats for sure.


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Motivation, chains

[Xuaxace]

Strong pullups, i can only do 12 chins =(. But i'll ger there. Do you do box squats or do you just touch the box? I havent done calf raises in probably 2 years, it must be my most neglected muscle, haha.

And regarding that speed bench thing. Once my bench start to stall, which is very soon i will try doing some wide grip bench press as you said. And if your intrested in powerlifting you should watch "supertraining" on youtube. They have some very strong guys and i love to watch them move those big weights

I only touch, basically I squat better when I'm looking way up to the ceiling, thus I need something that tells me when I get to depth, every time. Piece of mind.

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just remember, the point of speed work is to make your working sets speed quicker. Always be as explosive as you can. Good luck with it!

[jbball92]

damn strong ass rows there bro.

also out of curiosity, on the shrugs do you go in front, or behind??

[rasse226]

Mirin rows! "220x8 very stric" damn! And i read a month a ago about speed, that you should always put 100% of the force to the bar like you said. And thats what ive been doing now.

[Xuaxace]

damn strong ass rows there bro.

also out of curiosity, on the shrugs do you go in front, or behind??

I do them front, barely do them, so no expert. I have problem with the bar hitting/ dragging my nuts as well :/... Never tried back method, seems a bit awkward , but might give it a go, might feel better on my back.

Mirin rows! "220x8 very stric" damn! And i read a month a ago about speed, that you should always put 100% of the force to the bar like you said. And thats what ive been doing now.

I was quite happy, I usually do them strict, but this was with a pause at the top, never done that before with more than 80kg. I'm going to start to add more loose rows to my routine. I think rowing is one of those exercises that you can make great progress from losing the form a notch. I will see how it goes and report back.

[rasse226]

Cheating will most likely give good progress in those kind of exercises, as long as you can keep your back arched and dont risk injury you should be good