Arian's Rise to Power

[arian11]

What's your actual DL PR (GYM)?

I can hit like 515 with just chalk and no belt, and have absolutely no chance at hitting "445x4 bounced, 460x3 bounced, and 470x2 bounced" Do you think the bouncing DL's help at all?

Most I've hit in the gym is 495. And I've pulled 470 for a few singles in the gym before. Most I've hit in comp is 501. And yes I think bouncing deadlifts make it easier. Don't know yet if it transfer though. I'd assume it lets me overload the top with more reps and weight so it will make it stronger. We shall see.

Stig was saying my deadlift bar path is still straight up and down. So I wanted to prove him wrong.



To me it looks like 350 and 410, the bar goes back. But on 470, I started with my shoulders too far forward then my butt goes up too fast and I round and the bar drifts forward.

[izzygrant]

I felt my form break down on the 420 so I stopped at 1. It was supposed to be a top set of 3. But my focus is on bench and deadlift so I didn't want my squat to tire me out for deadlifts at any time. Madcows definitely starts heavy, I couldn't even get 5 reps on the top set of deadlifts for week 1. I only got 415x4. But atleast I hit 410x5 last night as my 2nd to last set so I've made dem gainz.

Yea still waiting to see exactly when the meet is in Oklahoma or if I'm going to try and do the March meet with Stig and Erick in Florida. If I don't get 1300 in the next 4 months and my back isn't broken, I will be quite disappointed. If I held my squat at 463 and upped my bench to 275 and dead to 505 then I'm at 1245. Need to find 55 lbs somewhere, wanna lend it to me?

I've had to kind of hold back on pulling fast off the ground cuz that is what causes me to pull with my low back and fawk sh!t up. So I think about using all legs to break off the ground which has made my speed off the ground alittle slower. My bar path actually goes back now rather than straight up, it was quite surprising.

You don't know me very well. I hate putting on or using more things than necessary. They just get in the way and are annoying. That is why you will never see me wearing knee sleeves, wrist wraps, or headphones. I use my iPod to video my lifts anyways.

As for the COLOR matching, no garnet & gold no care.

And yes the 3 plate front squat would have been epic. Looks like my upper back was just shot and couldn't keep my elbows up.

Settle down, we just met. I'll figure out how you like it sooner rather than later. I'm sorry about your spelling difficulties.

Most I've hit in the gym is 495. And I've pulled 470 for a few singles in the gym before. Most I've hit in comp is 501. And yes I think bouncing deadlifts make it easier. Don't know yet if it transfer though. I'd assume it lets me overload the top with more reps and weight so it will make it stronger. We shall see.

Stig was saying my deadlift bar path is still straight up and down. So I wanted to prove him wrong.

To me it looks like 350 and 410, the bar goes back. But on 470, I started with my shoulders too far forward then my butt goes up too fast and I round and the bar drifts forward.

No arguing with crosshairs. Stop rounding your back

[arian11]

Stop rounding your back

Been trying for the past year.

[martin_mathers]

Been trying for the past year.

i been trying that since day one then i thought fuuck it and kept on rounding lol. just get your lower back strong as fuuck then you'll have more shpeed off the ground and you'll still be able to lock it out.

[arian11]

12/28/12

Squat
315x1x3

Bench
225x1x3

Lat Pulldowns
5x10-12

Triceps Pushdowns
4x10-12

Rear Delts
3x10-12


1/1/13

Squat
365x1
405x1
435x1

Deadlift
440x1
475x1
505x1 (5 lbs PR)
515x1 (15 lbs PR)

Bench w/ Various Chains & Various Setups
135x5



10 lbs on bench and 15 lbs on deadlift in 6 weeks of modified Madcows. Going to run same routine with a couple modifications:

-Madcows Light Bench will be after ME Upper rather than before. Might do some of that added volume as close grip bench.
-Flipping my days so there is 96 hours of rest between heavy squat and heavy deadlift rather than 96 hours of rest between heavy deadlift and heavy squat. This is because my focus is on deadlifts.
-Same thing on bench. 96 hours of rest between heavy bench and ME Upper since my focus is on ME Upper PRs. This also makes ME Upper on Saturday and heavy deadlifts on Sunday when I don't work so I can put more focus on lifting and preparation for lifting (i.e. food, rest, hydration, warmup, recovery).
-More focus on lower back. Need more lower back strength and conditioning for deadlift.
-More focus on abs. Need more core strength for squats and deadlifts.
-More focus on mobility. Need better mobility for squats and deadlifts.

Don't have my program with me at work but its basically the same thing, just that my week starts on Saturdays now:

SATURDAY:
ME Upper
Madcows Light Bench/CGBP
Shoulders
Triceps
Abs/PVC Rolling

SUNDAY:
Madcows Light Squat
Madcows Deadlift
GHRs/Lower Back
Abs/PVC Rolling

TUESDAY:
Madcows Heavy Bench
Upper Back
Shoulders
Triceps
Abs/PVC Rolling

WEDNESDAY:
Madcows Heavy Squat
RDLs/Lower Back
Front Squats
Abs/PVC Rolling

[thom2355]

Nice work on the PRs.

Keeping this program, while allowing it to remain simple and consistent will be a nice fit me thinks.

[Jason2459]

Welcome back and great PRs. You better hit 1300 in this next meet. BTW, WTF with the chain setup?

[arian11]

Nice work on the PRs.

Keeping this program, while allowing it to remain simple and consistent will be a nice fit me thinks.

Hopefully it was just an off day on squat since I didn't lift much during the break. The 1 light day I did, I didn't have my belt or shoes either so it wasn't a very good workout.

Welcome back and great PRs. You better hit 1300 in this next meet. BTW, WTF with the chain setup?

Well if I can still hit the same squat, I'm around 465/275/515 for a 1255 total. The earliest I would compete would be March I think, which could make 1300 doable. And if I wait till Raw Nationals in July, then 1300 will definitely happen and possibly a 1350 total.

And those are the chains my gym had. They got them off Craigslist and I guess the guy didn't use connector chains. So those are the only 2 setups I could think of and videoed them to see what they looked like from 3rd person. I've never used chains before but I mean they are deloading at the bottom and heavier at the top. Coach Deez suggested I go to Home Depot and buy some cheap connector chain, so I may do that this weekend and see if I can get the setup Louie Simmons describes as the correct way in his videos.

[thom2355]

Hopefully it was just an off day on squat since I didn't lift much during the break. The 1 light day I did, I didn't have my belt or shoes either so it wasn't a very good workout.



Well if I can still hit the same squat, I'm around 465/275/515 for a 1255 total. The earliest I would compete would be March I think, which could make 1300 doable. And if I wait till Raw Nationals in July, then 1300 will definitely happen and possibly a 1350 total.

And those are the chains my gym had. They got them off Craigslist and I guess the guy didn't use connector chains. So those are the only 2 setups I could think of and videoed them to see what they looked like from 3rd person. I've never used chains before but I mean they are deloading at the bottom and heavier at the top. Coach Deez suggested I go to Home Depot and buy some cheap connector chain, so I may do that this weekend and see if I can get the setup Louie Simmons describes as the correct way in his videos.

When you buy chain, get clips as well just so you can make sure they fit in the links. Your leader chain should probably be ~6 ft long.

[L The Pirate]

nice work on the PR's Arian and welcome back!

[HoneyBadger300]

Welcome back, I'll have to keep not working out with you. Subbed, by the way.

[xRequiem]

welcome back arian. good job on the prs but why do you do so many singles before your max? if i was going for 515 the highest rep before than would be 405, maybe 455? probably could have got more on your dl if you went 455 > 525/535

[arian11]

Welcome back, I'll have to keep not working out with you. Subbed, by the way.

Enjoy lifting with the weaklings at TU school gym. I think you'll make it thru 2 weeks before you'll hate it there.

welcome back arian. good job on the prs but why do you do so many singles before your max? if i was going for 515 the highest rep before than would be 405, maybe 455? probably could have got more on your dl if you went 455 > 525/535

And I could have possibly been left with nothing, just like Stig did with his deadlift last week when he jumped to like 530 and missed. My goal was to hit a 5 lbs PR, which I did with 505.

[HoneyBadger300]

Enjoy lifting with the weaklings at TU school gym. I think you'll make it thru 2 weeks before you'll hate it there.

Yeah you're probably right. I'm a lone wolf anyway, I'll just come to you for form checks and plateau advice.

And I could have possibly been left with nothing, just like Stig did with his deadlift last week when he jumped to like 530 and missed. My goal was to hit a 5 lbs PR, which I did with 505.

Or you'd round that taco even more and break yourself. Then you'd really be screwed.

[snrygo]

saw you posting in L the pirate's log. this one looks cool as well

subbed.

[arian11]

saw you posting in L the pirate's log. this one looks cool as well

subbed.

We have a pirate in the powerlifting section?!



So here is the spreadsheet I got made so far. I changed up then speed at which I hit PRs on each of the lifts since I stalled on squat and deadlift but never stalled on bench. Best I hit last cycle on squat was 410x3 so I put 415x3 at week 6. Best I hit last cycle on bench was 255x3 before I had to stop so I put 260x3 at week 4 since I think I can hit a couple weeks of PRs. And best deadlift I hit resetting each rep was 410x5/435x4 and best bouncing was 445x4/460x3/470x2. So what I did was drop what the starting weight was, keep the same ending weight, but the jumps will be bigger. This way I believe I can progress longer with 5s before I gotta drop reps.

If I feel good on Saturday, I will start this weekend. If not, then I'll wait a week. Bench will be fine, I just have to see if 5 days of recovery is enough before heavy deadlift on Sunday.

[HoneyBadger300]

We have a pirate in the powerlifting section?!

http://img.photobucket.com/albums/v6...psc9f98dae.png

So here is the spreadsheet I got made so far. I changed up then speed at which I hit PRs on each of the lifts since I stalled on squat and deadlift but never stalled on bench. Best I hit last cycle on squat was 410x3 so I put 415x3 at week 6. Best I hit last cycle on bench was 255x3 before I had to stop so I put 260x3 at week 4 since I think I can hit a couple weeks of PRs. And best deadlift I hit resetting each rep was 410x5/435x4 and best bouncing was 445x4/460x3/470x2. So what I did was drop what the starting weight was, keep the same ending weight, but the jumps will be bigger. This way I believe I can progress longer with 5s before I gotta drop reps.

If I feel good on Saturday, I will start this weekend. If not, then I'll wait a week. Bench will be fine, I just have to see if 5 days of recovery is enough before heavy deadlift on Sunday.

Full 10% deload on Squats? How much on Deadlift? Glad you're deloading... gives me time to catch up.

[arian11]

Full 10% deload on Squats? How much on Deadlift? Glad you're deloading... gives me time to catch up.

Huh?

I put in 465 squat, 285 bench, and 515 deadlift into the Madcows spreadsheet. The only thing I did was change the "# of weeks till PR" for each specific lift. So Madcows naturally changes the starting weight and progression needed to reach that PR. Also, I wouldn't call it a deload because I stalled on squat and deadlift fairly quick last time. So just by redoing the same numbers but stalling a week later would be progression. Plus I can always add in volume and intensity with my assistance exercises.

[InspecktaDeck]

You squat 465? Fuk. Im still comin for you. Im gunnin for 1300 later this year watch out....I hope haha

[arian11]

You squat 465? Fuk. Im still comin for you. Im gunnin for 1300 later this year watch out....I hope haha

Well I hit 463 in competition in November but I haven't hit it again since. I'm still racing Jason to 1300 and now battling Amp for who has the best Wilks in 2013. I can add you to the list too if you dare to challenge me.

[thom2355]

Well I hit 463 in competition in November but I haven't hit it again since. I'm still racing Jason to 1300 and now battling Amp for who has the best Wilks in 2013. I can add you to the list too if you dare to challenge me.

I would drop the squat max down to ~430 personally.

[arian11]

I would drop the squat max down to ~430 personally.

I actually originally put 435 into Madcows to calculate the numbers but they looked way too low. I was able to hit 410x3 last cycle on about week 3 or 4 before I stalled. So I'm alittle weary of doing a cycle where I never get to that 410x3 because I feel like I'll get weaker. That's why I changed it and put 415x3 at week 6 so I can atleast hit a 3 rep PR during this cycle on squat and give me some confidence when I go to max.

[thom2355]

I actually originally put 435 into Madcows to calculate the numbers but they looked way too low. I was able to hit 410x3 last cycle on about week 3 or 4 before I stalled. So I'm alittle weary of doing a cycle where I never get to that 410x3 because I feel like I'll get weaker. That's why I changed it and put 415x3 at week 6 so I can atleast hit a 3 rep PR during this cycle on squat and give me some confidence when I go to max.

My thought process is driven by the fact that the squat you hit was rather ugly from a perfect form standpoint. Does that matter? Not really, but if you drop the weight, focus on attacking the weakness of the core and upper back and try to squat more from the hips than from the back....I think you will be better off in the long run. I think that the squat form you have now is extremely limiting and repeating it through the program will hinder your low back recovery for deadlifts.

Your post toward the top of the page has three main focuses:

1) core
2) low back strength
3) hip mobility

I would change #2 to upper back/lats and keep the other two. I think that improving the squat form, strengthening your core, upper back and improving hip mobility will take care of the lower back problems without taxing it and taking away from deadlifts.

I am thinking more long term (next 8-12 months) for strength....not in the next 6 week block.

[arian11]

My thought process is driven by the fact that the squat you hit was rather ugly from a perfect form standpoint. Does that matter? Not really, but if you drop the weight, focus on attacking the weakness of the core and upper back and try to squat more from the hips than from the back....I think you will be better off in the long run. I think that the squat form you have now is extremely limiting and repeating it through the program will hinder your low back recovery for deadlifts.

Your post toward the top of the page has three main focuses:

1) core
2) low back strength
3) hip mobility

I would change #2 to upper back/lats and keep the other two. I think that improving the squat form, strengthening your core, upper back and improving hip mobility will take care of the lower back problems without taxing it and taking away from deadlifts.

I am thinking more long term (next 8-12 months) for strength....not in the next 6 week block.

I see guys like Jordan who have great form and are strong as fawk and think I should drop the weight and fix my squat. But then I also see guys who are also strong but their squat form isn't perfect (like Ben Rice or Layne Norton) and I think my squat still has alot of potential even if my form breaks down. But you do make sense...

inb4 i get hated on for saying Ben Rice and Layne Norton don't have perfect form

As for the focuses, those were new focuses that I was neglecting last cycle. I already started doing upper back work last cycle with various row variations and front squats. I was only doing about 3 sets of rows and 3 sets of front squats a week though. Are you suggesting I up my upper back/lat volume more? zmcdole also suggested I do some safety bar squats to work back and learn to stay upright. Thoughts on that? I'm not sure if it'd be too many main lifts and cause me to burn out too quick.

[thom2355]

I see guys like Jordan who have great form and are strong as fawk and think I should drop the weight and fix my squat. But then I also see guys who are also strong but their squat form isn't perfect (like Ben Rice or Layne Norton) and I think my squat still has alot of potential even if my form breaks down. But you do make sense...

inb4 i get hated on for saying Ben Rice and Layne Norton don't have perfect form

As for the focuses, those were new focuses that I was neglecting last cycle. I already started doing upper back work last cycle with various row variations and front squats. I was only doing about 3 sets of rows and 3 sets of front squats a week though. Are you suggesting I up my upper back/lat volume more? zmcdole also suggested I do some safety bar squats to work back and learn to stay upright. Thoughts on that? I'm not sure if it'd be too many main lifts and cause me to burn out too quick.

Jordan's form is perfect and not many people can do that. You can get away with sub par form, but a lot of your squat is all lower back after your hips shoot up. You are asking some very small muscles to do what very large muscles are suppose to do. There is going to be diminishing returns after a while. Ben and Layne have some low back dependency, but not to the same degree I see in your squat. Not to mention, getting more leg involvement will help with the deadlift as well.

Well, SSB squats are great. I wouldn't mind seeing you incorporate them in another cycle or two after working on the form a bit. The lighter squat day may be a good place for them....or rotate them with front squats. As for the direct back work, if you can find something to do that doesn't strain your low back too much (I like chest supported rows, cable rows and pullups) do more than 3 sets of those. I am thinking more in the 12-15 sets per week. I would think that 6-8 sets on each squat day would be fine.

[arian11]

Jordan's form is perfect and not many people can do that. You can get away with sub par form, but a lot of your squat is all lower back after your hips shoot up. You are asking some very small muscles to do what very large muscles are suppose to do. There is going to be diminishing returns after a while. Ben and Layne have some low back dependency, but not to the same degree I see in your squat. Not to mention, getting more leg involvement will help with the deadlift as well.

Well, SSB squats are great. I wouldn't mind seeing you incorporate them in another cycle or two after working on the form a bit. The lighter squat day may be a good place for them....or rotate them with front squats. As for the direct back work, if you can find something to do that doesn't strain your low back too much (I like chest supported rows, cable rows and pullups) do more than 3 sets of those. I am thinking more in the 12-15 sets per week. I would think that 6-8 sets on each squat day would be fine.

That's exactly why I hated doing back work when I lifted in our room at FSU. We only had barbells so it was bb rows, RDLs, and GMs which all put stress on low back or pullups. So I tried doing pullups but I got worse and worse at them the fatter I got lol. That's why I've been trying to do chest supported rows, lat pulldowns, and the like now that I have access to them. I'll be sure to up my back volume this cycle. Rotating in SSB when I don't feel like front squatting sounds like a good idea as well.

[thom2355]

That's exactly why I hated doing back work when I lifted in our room at FSU. We only had barbells so it was bb rows, RDLs, and GMs which all put stress on low back or pullups. So I tried doing pullups but I got worse and worse at them the fatter I got lol. That's why I've been trying to do chest supported rows, lat pulldowns, and the like now that I have access to them. I'll be sure to up my back volume this cycle. Rotating in SSB when I don't feel like front squatting sounds like a good idea as well.

I am not skinny....I hate pullups....but they are very effective. I use a average or light band to assist the movement. Pulldowns are fine, but pullups are much better. RDLs and GMs are not what you need for assistance as far as back is concerned.

[samsont]

That's exactly why I hated doing back work when I lifted in our room at FSU. We only had barbells so it was bb rows, RDLs, and GMs which all put stress on low back or pullups. So I tried doing pullups but I got worse and worse at them the fatter I got lol. That's why I've been trying to do chest supported rows, lat pulldowns, and the like now that I have access to them. I'll be sure to up my back volume this cycle. Rotating in SSB when I don't feel like front squatting sounds like a good idea as well.

yeah man SSB is great assistance overall. im mad jelly you got access to one and ain't been using it. you can even front squat with the ssb backwards it's a great bar

[arian11]

I am not skinny....I hate pullups....but they are very effective. I use a average or light band to assist the movement. Pulldowns are fine, but pullups are much better. RDLs and GMs are not what you need for assistance as far as back is concerned.

True that. Now that I got my set of bands might as well use it to get my fat ass doing pullups again.

yeah man SSB is great assistance overall. im mad jelly you got access to one and ain't been using it. you can even front squat with the ssb backwards it's a great bar

Heh yea, I've only used it once for ME lower. And I've seen like one guy use it for front squats supersetted with leg press. Usually it sits there unused. The monolift at the gym doesn't seem to get used much either.

[bmontgomery87]

the SSB is awesome. especially if you're bad about falling forward in the squat, and doing squatmornings instead.


I also like it for front squats, it sits on your shoulders better. I don't have the wrist mobility to keep a bar in the racked position for front squats.