Perkisizing for Perfection

[dtaps24]

Yesterday I did some cardio, like 3 miles LISS in 35 mins on eliptical. Started as HIIT then I remembered I needed to squat today so I switched it.

Pause Squats because my form has felt horribru and my lower back tweaked the last day or so
warms ups
225
275
325
365
405, pause was not long enough here but it felt long. Same diff bro brahs

Box Squat to work some form and get some volume and keep the weight light and stuff
135x5, probably the worst box squats ever
185x3, probably the 2nd worst box squats ever
235x3, "best" set, not a very high hurdle to clear
285x3, my body basically did not want weight on my back any more, it's been awhile since this has happened, it's not very fun

Thankfully my wife wrapped up her cardio at this point because I was going to try to front squat and that would have been disastorous.

[ChecksandGiggles]

Are you able to drive your elbows under the bar more? I think that would help you a lot. And on your Pause Squats you should think about being really, really tight in the hole and just exploding out of there. I try to think about just barely containing that spring out of there. Consider practicing it with lighter weight because that made me a lot faster out of the hole. Keep being strong big man.

[dtaps24]

Are you able to drive your elbows under the bar more? I think that would help you a lot. And on your Pause Squats you should think about being really, really tight in the hole and just exploding out of there. I try to think about just barely containing that spring out of there. Consider practicing it with lighter weight because that made me a lot faster out of the hole. Keep being strong big man.

I'll give it a shot for sure, thanks Brodeo Drive

[dtaps24]

Triples Day

Bench Press moved grip out to @ Index or Middle on ring
45x5
135x3
185x3
225x3
265x3
295x3
315x3
335x3, paused the last one because I got so loose at the bottom on second rep and ended up bouncing. Here's video, left a little more on than usual for my coach to see me trying to set up properly:



Incline first and last reps paused
225x5 close
265x5 POR

Floor Press closegrip because I can't unrack and there's nobody who would know how to spot me
135x5
185x5
225x5

Palms facing free motion machine press
100x10
150x15

Notes
Form felt better especially pre 335. Still better there but not acceptable. Progress not perfection right now. Did all my pressing today because next Sunday is ME day and I am going compound free during the week for recovery purposes.

[IAmBatman]

Form is looking better, that 315 set was very clean.

And I would have kicked that spotter right in the dick..

[dtaps24]

ME Day on the cube

warmed up with 45 degree hypers and whatnot

Deads
405
495
545
585 soft lockout, probably technically a miss, need some Romanians and upper back and I think I'll hit 600 in a month, but I need to fix my form because that is holding back my awesome and we can't have that, the world CANNOT HAVE THAT

Romanians without a belt I did these beltless too
135x5
185x5
235x5

Wide Stance Squats with a wide stance
135x5
225x3
315x3 last rep paused

Notes
If anybody has a burning desire to see crappy form deads lemme know otherwise I think I'm dumping the video, switched out Back and legs (was going to do legs tomorrow and back today) because I am squatting Friday AM instead of PM so we can go to a Wild Animal safari where you can feed wild animamals from your car in Pine Mountain, GA. My kids are gonna be so excited they may poop theyselves, but I hope not. We'll bring a change of clothes just in case. I've certainly had worse ideas than squatting after a bunch of low back work but I can't think of one right now. Soon I will be awesome again and then we'll see who's laughing. It will be me. I will be the one who is laughing.

Form is looking better, that 315 set was very clean.

And I would have kicked that spotter right in the dick..

Meh, he's not so bad. Watching the video it was just weird when he would spaz out and jerk his hands toward the bar like on the way down on the third rep, I didn't much get that, but beggars and choosers and all that.

[ByronOrpheus]

Late, but in. I see you're still strong as ****.

[dtaps24]

Just kidding, I went in and wanted to do Shoulders and Tris so that my ah sh pu**** muscles have 4 and a half days to recoupemerate. Well that was the justification I settled on. Truth be told, I am like a wild stallion and I doubt any of you have enough life experience to know this so grab a pen, here's what happens when you try to pen a wild stallion: it ****s you in the ass with its giant stallion penis. Stallions have small calves. Coincedence? There's no such thing as coincidences. Write that **** down too. Anyways I followed my studly instincts. Needless to say awesomeness ensued.

Incline first and last reps paused
45x5
135x5
185x5
225x5
265x5
295x4, prolly had 5 but I wanted to leave a rep in the tank and another would not have done that regardless of if I hit or missed

Hammer seated dips
140x15
190x12
240x10

SMPOCISMs just straight weight lifted first and last rep paused
90x5
140x5
180x10 (rep PR)

Tates
25sx10
35sx10
45sx10

Rope Pushdown ss Extension
one set of some reps.

Here's the thing boys and girls. I am not upping my awesomeness for me, it has come to my attention that a certain Flag pant wearing, bad rap blaring, weight clangin, finger bangin, long limbed, beard trimmed, no appetite havin, small calvin, gay dog lickin, gay ex-roomate ass kickin, tire flingin, no game bringin, roody poo, candy assed bench monkey from outside the 8 mile has the most jacked upper body in Chatzy. Normally, I wouldn't hate, just congratulate, but when he isn't even the most jacked person in his gym, and his gym is in his ****ing basement, this is unacceptable and will not stand. You've been warned. I don't like to air out dirty laundry in public so I won't identify the bitch slapee by name, but just make sure Rocky is the **** out of the way if this hurricane of jackedness ever makes it up to FE because I love that little gay bastard and don't wanna see him caught up in the wash.

Late, but in. I see you're still strong as ****.

Welcome back MM man. It's about to get real. Or maybe it just ****ing did. When you are a typhoon of awesomeness it's hard to keep track.



Anyways, hope everybody had a lovely day and is enjoying their day and night. Yours in Fitness,

Dustin

[dtaps24]

Facepulls ss Standing Ab Pulldowns
20,40,60,80x10

Chest Supportd Row in Smith just straight weight
90x10
140x10

Inverted Row
x10

Hammer Low Row
ppsx10
3ppsx5
5ppsx5, unilateral
6ppsx4, unilateral bad bad idea after this my right forearm felt like it was going to snap the rest of the workout

Hammer Pulldown
90x10
180x10
230x10

Spider Curls straight weight
20,30,40,50x10

Preacher Hammer Curls
30x5 per arm, arm really started hurting here

Scarecrows
20,30,40x10

Curl Machine
3x10-15

That was it. Hope my forearm feels better for Bench day, got some downtime. Happy Thanksgiving All buddies.

[dtaps24]

Squats working on speed
45x5,5,5,5,5
135x2
225x2
275x2
315x2
335x2
355x2

Pause Squats working on form
225
275, on vid
315
350, on vid, this is the first time I've ever focused on holding my air, felt pretty good will start doing it from now on

Good AMs
135, 225, 275x5



Notes
This was a really really good workout and I think will end up being muy importante. "Found" my stance, a bit outside shoulder width. More importantly it reminded me that I don't always have to go heavy to have a good workout. I need to switch things a bit next week in order to get on the proper Cube rotation but it should be easy enough to get back on the right rotation. We'll see how I feel on Sunday, it's sposed to be ME Bench, my shoulder felt a little odd doing HS pulldowns Wednesday (no more of that machine) but held up pretty well today, so I hope I'll be good to go. We'll see.

[dan_g_28]

Gjdm

[dtaps24]

Kinda ME day kinda not, my shoulder felt like **** so I couldn't really push it, really really really need to start being smarter during the week, this week I am going to be doing either a more traditional Cube extra workout or possibly some DE work, gotta check with my coach.

Bench Press
275, 315, 345

http://www.youtube.com/watch?v=OfCNcz1VHg0

Closegrip
225x5, shoulder felt weird

Wide grip
265x8 last 3 reps paused

Closegrip Incline first and last reps paused
225x5
245x5
265x5@8

Hammer low row
pps-3ppsx10

JM
135,185x5

225 POR burnout
lost count somewhere in high teens/low 20s, last 5 paused

Pushdowns
stackx20 with V bar

Done.

Gjdm

Thanks, need your thoughts for this week at some point.

[dtaps24]

DE Day. I am fat. Need to get back on cardio

Deads against doubled MM
225
275
325 (2x)
375

Squats
135x2
185x2
235x2
285x2
335x2

That was it. I need to do cardio and stop eating like a moron. I think the less time I spend over the bar the better, I just need to get my head and chest up a little more to flatten out my back. Don't feel too bad about this workout. Something to build on.

[Torrtrefireto]

You going to go to the American open and hang out at all?

[dtaps24]

You going to go to the American open and hang out at all?

I'll try, I gotta meet with a guy for a couple hours at some point Saturday. When are you lifting do you know? We're going to a minor league hockey game Friday night in Gwinnett if you have any interest in that but it may screw up your pre-meet routine. Let me know or hit me up or whatever.

[dtaps24]

Bench
135x5, so lightning quick that I basically put a dent in the roof
225x5, fellate me gravity, you like that don't you you saucy hooker?
275x5, and this point I heard the weights talking to me due to short rest, weights have a mouth like a sailor. Who knew?
315x3, on the third rep I saw Rudolf the Red Nosed Reindeer, he had a VERY shiny nose

Incline
225x8
245x8
265x5, average rest time was however long Drive, the song from RAW, and one other song I don't remember last

JM Press this was a horrendous programming choice, I have no idea why I'm so stupid, I should probably take up backgammon
135x10
185x10
225x5

Hammer Row
pps-3ppsx12

So, I promised myself that I would stop when it got hard or my shoulder felt off and leave at least a rep in the tank, I think I did but 315x3 is pretty sissified. Should've done another upper back/rear side delt thing and just done both parts of my gigantic upper arms tomorrow. Because that's more fun. The funnest part of this workout was logging it. And I love you guys and all but this wasn't all that fun.

[ChecksandGiggles]

Pause Squats looked better, bro-ntosaurus

[Torrtrefireto]

I'll try, I gotta meet with a guy for a couple hours at some point Saturday. When are you lifting do you know? We're going to a minor league hockey game Friday night in Gwinnett if you have any interest in that but it may screw up your pre-meet routine. Let me know or hit me up or whatever.

I don't think I'll be there in time man. Meet though for me is Sunday morning

[dtaps24]

Short rest today, got in at 5:55 had to be done by 6:40 with much more jacked arms

DB rollbacks
35sx15(x3)

Hammer curls
35s, 45s, 55sx10

Tates
45sx12(x3)

Spider Curls straight weight
20x12
30x12

Bench don't ask
225x20 nice and easy

Spider Curls straight weight
40x12

Hammer Seated Dip
90, 180, 270x10

Reverse Cable Curls wide grip with the easy curl bar attachment
60x15(x3)

ss with Reverse Grip Single Arm Pushdown
20x20
30x15
40x12

Rope Hammer Curls
60x20
70x15

Done. 45 mins. My wife asked why my arms looked so big. I said because they are.

I don't think I'll be there in time man. Meet though for me is Sunday morning

Yeah I'll be around Saturday night too if you have any interest in grabbing dinner or something. Sunday morning is tough especially when I'm going to be away for a couple hours on Saturday. I dunno what you guys have planned but let me know when you're getting in. I'll see if maybe I can shake free early afternoon to check out the Meet.

[dtaps24]

low back was feeling off and I really didn't feel like squatting today. But I am trying to stick to this plan so I went ahead nonetheless

Wide Squats
135x5
225x5
275
315
365
405, redonkulously hard so I knew that a real ME day was not in the cards

Narrow stance squats really tried to focus on pushing knees out despite the narrow stance
225, 275, 315x5
365
385, short rest to get in another around 90% to make 3ish total for the day, went better than I expected



Done. I am not sure if it was the low back pain/discomfort or not, but I felt MUCH better with the narrow stance, just more solid and faster and more comfortable, which allowed me to be more aggressive, I think I was good for more close even after a good bit of work than I was wide and fresh today. Also, I think I was doing a better job of controlling my knees than I often do when wide because they do not hurt. If narrow will allow me to do more work and feels better I may just stick with it for this wave of the Cube. I am not really going to start pushing the weights for about a month anyways so I can play with it a bit.

[dtaps24]

Bench Against Doubled mini
135x3x3, rotated close, POR, IOR, IOR felt weird so dropped it from rotation
185x3x2
225x3x2

Bench without Bands last reps paused
135x5 close
225x5 POR
275x5 close
315x4 POR, felt fine in my hands and moved decent but I couldn't maintain bar path and shoulder felt weird so I stopped rather than risk getting pinned

Incline
225x5 close
255x5 POR

JMs
135x5
185x5, ss with mini band triset of bent lateral raises, pull aparts, flies
225x5, ditto

Rope Pushdown Superset
90x10, 80x10, 70x10, 60x10, 50x10, 40x10, 30x10, 20x20, 10x25



ME Buying a new dishwasher ss DE watching my fantasy football team **** the bed and cost me $$$$$

[dtaps24]

RE. Point was to deadlift with better form. I failed miseral

Deadlifts
135x5
225x3
315x3, add belt mixed grip
405x3, added chalk
495x3,
545x2



Haney Shrug ss Inverted Row in Smith Machine reasoning below just straight weight
90x10 ss BWx10
140x10 ditto
190x10 samesies

Leg Press
180x20
270x20
360x20 these are hard

Cable Curls
60, 80, 100x10

Rope Curl Dropset
70x10
60x10
50x10
40x10
30x10
20x15
10x25

That was it. So, I did not do very well at fixing my form. I dids the superset because I've noticed that to be a good deadlifter you need to be a bit goofy and do borderline gay stuff, now there's some that cross that line, so you have to be careful, unless you're into that thing which is cool by me or need the money, but I need to get closer to that line. And, ya know, that won't work for me even though I tried to kill all my brain cells in a former life.

[Big Sexy J]

So, I did not do very well at fixing my form.

smh

[thom2355]

My thoughts:

Use the RE day to really hammer on form. The first rep of 405 looked pretty good, the second two had no hint of dropping your hips, which is common to do on tng reps. The set of 495 was where things started to go funky. That is a pretty damn big jump if you want to hammer your form. 30-40 lb jumps from 365-405 may be more appropriate. Do them for doubles or triples. You will not go as heavy because of fatigue, but the big weights will come after the form has been hammered. Try to only focus on one cue until that becomes second nature, then work on something else.

[Torrtrefireto]

Taps if you are going to stay 220 and wanna do this USPA meet, we should really go at it head to head.

I got you comfortably on squat, bench is even, you poop on my dead... should really be a good fight. I can't hide behind my juniorhood anymore either.

It'd be like
upper 4's/upper 3's/lower 6's
V
mid 5's/upper 3's/mid 5's

[dtaps24]

My thoughts:

Use the RE day to really hammer on form. The first rep of 405 looked pretty good, the second two had no hint of dropping your hips, which is common to do on tng reps. The set of 495 was where things started to go funky. That is a pretty damn big jump if you want to hammer your form. 30-40 lb jumps from 365-405 may be more appropriate. Do them for doubles or triples. You will not go as heavy because of fatigue, but the big weights will come after the form has been hammered. Try to only focus on one cue until that becomes second nature, then work on something else.

Agree, to an extent, but I'm probably not going to do that exactly. I will however really focus on it on my DE day, but I have to get in work closer to the top end on RE day because that's where my form really breaks down. Yesterday volume was kinda out because my lower back felt raped through Sunday by my DE day last week. In the past when I do volume for any lift (because my form is bad on all of em) too far submax I can do lots of real real pretty reps at 80-85% and my max goes down 5-10%. Nothing under 600 should turn into a ****show with my leverages much less 495. So I need to put on my big boy pants and get my beefy chest and beautiful bald head up. I'm making it too complicated. Yesterday was better. Not close to where it needs to be but a little better.

Taps if you are going to stay 220 and wanna do this USPA meet, we should really go at it head to head.

I got you comfortably on squat, bench is even, you poop on my dead... should really be a good fight. I can't hide behind my juniorhood anymore either.

It'd be like
upper 4's/upper 3's/lower 6's
V
mid 5's/upper 3's/mid 5's

We should do it for sure. There's no way I'm going to be anywhere other than 220. I am hoping to be a full 220 instead of a 198 who didn't bother cutting weight.

smh

lol xoxo

[dtaps24]

Incline Bench
225x3
275x3
315x2 and a bar touch at the top, oh swell, more stabilization issue because I haven't trained it heavy in a bit not worried at all

Floor Press close grip so I can rack
135x5
185x5
225x14, pain free, PR, had a couple in the rack, last three paused probably some other good isht too but I am just so excite that my shoulder didn't hurt, this Dan G protocol on my shoulders may just be the ticket

Free Motion Rows
4x10 with very short rests, lots of TUT

Done. 40 mins. Very happy with today not because of the work I did which was great, but because I think my body is ready and it's almost go time.

[dtaps24]

Badybalding day part deaux

Tates
30sx10
40sx10
50sx10

Hammer Curls
45x10
55x8
65x8

Rolling Extensions
35sx10 (x3)

HS Preacher Curl
45x10 one arm at a time

Lateral raises
25sx15

Single Arm Pushdowns no rest from here out
20, 30, 40x10 underhand
50x10 overhand

Cable Reverse Curl
50x10
60x10
70x10

Cable Curl
80x10

Pushdowns
80x10
100x10
120x10
150x10

Scarecrows
20, 30, 40x10

Bench
225x20, had more left than last time and my shoulder felt okay, so gay, hip hip hooray

That was it. 50 mins. Didn't get as sick a pump as last week. But I guess that's okay. Chin up big sexy. Chin up.

[dtaps24]

Squats
225, 275, 315, 345x2

Pause Squats
225
275
315

Squats
365x2

Front Squats with a pause
135x5

That was it. My squatting is making me very sad. I need to figure it out.

[ByronOrpheus]

What's wrong with your squat? In the vid a bunch of posts back it didn't look too bad, you have a bit of trouble keeping your chest up but nothing terrible. I like the look of this cube stuff btw.