The Long Road to the Stage

[xKyle10]

Had a good night at jays and got a little buzz. Jay, joe (training partner/jays older bro), me and my gf and some random group from a town over. I think they had 5 guys and 3 chicks, jay was trying to spit at 2 lulz. Two of the kids went full dbag and were way too sloppy. We told them to calm the phuck down but one (kid had a cutoff and trained tapout) yelled 'fuk you' to everyone and jay told him to apologize to which he didn't (jays house/rules plus common courtesy to not be a douche to the host). I think they all went in the other room and jay head butted him in the chest (for the lulz, he's alpha, in a playful but srs manner). Anyways eventually they left and one of the kids slammed the door. Lucky I wasn't yucky enough/had gf there because I can get pretty roudy when I'm gone and give no single fuks.
I had a very slight buzz going and wasn't remotely yucky but we split some calzones between us 4, our buddy top30 showed up (nickname = from hs, he tried to say he was top30 in the world on 2k9 on Xbox and it has stuck ever since)..and his new bish. They left quick and we just played old school duck hunt and pong then left. Solid night overall and never go out to parties with gf which was cool.

Anywho, coolstorybro. Woke up dehydrated, took a **** that was as black as night (Wat) and looked pretty joocy. Went to gym and had a sick ohp day. Got a bunch of accessory PRs but the latter half of the workout I was dropping dat dere tear gas (adds 25 to belt for dips....sh!ts) and skipped planned cardio so I wouldn't be late for work. Currently on security shift, get to watch tv and read/browse on phone all night, easy stuff but boring lulz.

Will throw up workout later, no partner = no vids tho...also HD cam might not come in til the 25th fuuuuu oh well joes cam til then. Squat Day + possibly HIIT/sprint work tomorrow provided me and joes schedule intertwines.

[xKyle10]

5/3/1 - Cycle 6, Week 1, Day 3

7/15/12

Duration: 74 Minutes
Sleep: 8.5ish Hours


5/3/1 OHP (90% 1RM = 148.5)
Warmup = 60x5, 75x5, 90x3
95 lbs x 5
110 lbs x 5
125 lbs x 5+ (7 reps)
Okay set, previous bests were 130x6, 120x10 and 135x5 but I'll take this. Belt now fits easily on 6th loop, I said I wanted to get to around the 8th or 9th and by then waist should be easily sub 30", low 29" for the cut would be ideal.

Flat DB Press (Neutral Grip)
45sx5
60sx3
75sx8 PR
75sx5 PR
Second time trying this, really liking it also. Think I stole it from a vid where Lavado trained with Erik Holm. 75s are a PR for it.




~30 Degree Incline DB Press
40sx5
50sx3
65sx8 (2 Sets) - TUT
Did a lower angle, havent done that one in a while, keeping it in.

Pec Deck (Arms on Pads)
130x10
120x10

Weighted Dips
+35x6
+60x6 Semi PR, haven't gone this heavy in almost a year.
Almost sharted loading the 25 on the belt when the chain dropped. Let out a ridiciulous protein fart out of nowhere instead. Foul.

UH Row
135x6
185x6
205x15 (berto) PR
Versas

Wide Grip Pullups (Deadhang)
BWx8

Chinups
BWx8

Standing Alternating DB Curls (Supination)
30sx8

DB Hammers
50sx12
55sx8
Need to get a vid of these, one of my best lifts for arms.

Lying Rolling DB Tri Ext
40sx12 PR
45sx8 PR

Breathing DB Pullover
40x12 (2 Sets) PR

Needed to **** HARD by this point and was running out of time.

UH Pulldown
60x12

EZ-Bar Rib Curls
65x8

Was supposed to do 2-3 sets each of skulls and rib curls. Also supposed to do abs, face pulls and cardio but stomach ache + had to go to work. Will make up for lack of that tomorrow with Joe. Squats + core + sprint work and drills tomorrow. Peppering angus.

Song - Haven't heard this one in a while, popped up. Give it a go.




Motivation: Ryan Doris

Extra rest days helped for sure. Very solid sesh. Woke up dehydrated, looked leaner. Very gassy, and at one point in the workout almost got a stomache ache. Fasted but it only lasted 10-11 hours before my window, ate a bunch of baked lays when I got home from Jay's (phuckin hnng)
Looked a lot leaner in the gym, particularly new striations visible in my chest and delt separation when carrying dbs. Cool stuff. Similar to the conditioning I had in 2010 if you wanna call it that...can't wait for the HD cam so you guys can see what I'm talking about
Anywho, glad it went well. Ate very bro today, had 3 BLTs, a tuna sandwich, some chicken parm and fruit today. Also a snickers ice cream bar. Did the 4-12 shift @ security place, pretty much watched tv and youtube vids all shift, really don't like working there because it doesnt feel like a job.
Have a bunch of plans for the future coming up once I get my HD cam and gonna work on getting my name out there. Possibly getting another gym membership to a 24/7 gym I used to go to summer '10 that has a bunch of cool stuff, but not sure how it works with memberships and if Joe would be able to go. They do have a free fridays thing where you can bring a guest and if you sign people up with a referral it lowers your membership. Don't know how it's gonna work but it's like 30-35 min in the complete opposite direction of my current gym/near where I work and is a pain in the ass, but like I said 24/7 sooooooo.
Also my gf got a new puppy, I was working but I guess her and her mom went to an animal shelter and then a puppy place near where I got my dog 10 years ago (place shut down apparently fuuu). She said she didn't want a puppy but when the pit thing fell through I guess they were gonna considered it, can't wait to meet her looks very cute in pics. I am VERY MUCH SO a dog person if you couldn't tell by my reading and love animals in general.

[nads786]

LOL at protein fart... we all been there brah. I haven't seen that video of Chris, what happen to him? He was such a regular poster on the journal scene.

[xKyle10]

LOL at protein fart... we all been there brah. I haven't seen that video of Chris, what happen to him? He was such a regular poster on the journal scene.

He was doing vids for a while I think he's just really busy. Hangs out with the 3DMJ guys a lot and is good friends with Matt Ogus now. I think they are starting a business or site together.

[xKyle10]

Cam tripod came in out of nowhere today...then after I lifted/did sprints and swimming with Joe and got my GF my HD Cam came in!!! Tomorrow's workout will be all on cam and look epic. BIG plans coming. 1st vlog tomorrow or tonight depending on what happens.

Recorded almost every exercise today, all sets of squats, multiple angle...but with Joe's cam. Using a diff editor program and comp is low on memory so it's gonna take a while. Gonna add music in and not try and monetize my vids until I have a few thousand subscribers...pepper your angus for the following weeks, will be promoting vids and networking heavily to get my name out there...sho am good.

GREAT session, multiple PRs, front squatted for the first time in like 10 months or so, PR'd on DB RDL's, did sprint work and swam after. Spent day with gf + fam/nieces/sisters and their fiances. Really getting better at balance and being more out there and comfortable with my family which has been lacking in recent years. GF is currently passed out next to me and tring to figure out the editing **** and whatnot. pepper your angi' to all

[sliwoskij]

Angus peppered to try out that camera tomorrow brah. Get bert stared from the other guys there not that i give a phuck.

[Anthonyxavcx]

That's dope that the cam came in. Inb4nudes

[xKyle10]

Angus peppered to try out that camera tomorrow brah. Get bert stared from the other guys there not that i give a phuck.

yut, good stuff will happen, easy as fukk too operate almost a bit too juvenile

That's dope that the cam came in. Inb4nudes

only takes vids though, can take stills and snapshot though i think, need to fuk with the software.






not posting normal workouts, prob for a while, just vids. enjoy. windows movie maker still since adobe was crashing my computer. soon.jpg



recording a vlog on the new cam in a bit + tomorrow with joe we'll do a sitdown intro type thing

[nads786]

Vids are better anways, I ain't reading all that chit nomsayin?

That but wink bro.... Try box squatting?

[DerekJeter]

Time for hip and hammy mobility exercises!!

[xKyle10]

Vids are better anways, I ain't reading all that chit nomsayin?

That but wink bro.... Try box squatting?

Haha well sticking to the vids for a few weeks hopefully with the odd workout thrown in.

Yeah I never realized it was that bad. Related to my elongated hammies from horrible posture/APT and going "ATG" whilst not arching my back. Also need to sit back more like an RDL. Think I'm gonna add in good morning and have the PL dudes at the gym re-teach my squat form from the ground up. Will record if they are cool with it. A lot of them have low 6 - 7 hundo squats (in suits) but many can squat 5 plates without it there, some straight up beasts I have just always tried to emphasize going lower to compensate.

Time for hip and hammy mobility exercises!!

Yeah I have been foam rolling for at least the past year 3-4x/week minimum, pre workout every squat and DL day and on off days when I feel tight. Need to be more consistent with hip flexor, quad and back stretches and get x-rays done. I honestly think I have been lifting with a fukked up disc in my back from years ago during soccer as it flares up when I run a lot in-season. In b4 I'm mike tyson with a broken back





GMs, those RDLs, GHRs, hip thrusts, leg curls and box squats will be my bread and butter lifts to fix it. I've never done GMs before so it will be interdasting. Squatting true low bar should help as well.



I took some clips with the new cam but I looked very flat and "spilled" from sodium, carbs and a terrible diet today. Under 2k cals or so, but just ate 2 slices of pizza like an hour ago, dun goof'd. Felt very flat and didn't like the stills youtube chose + just looked ****ty so I made the vid private. My laptop kept crashing trying to edit my first actual talking vlog that I just winged which is like 15 min log and on my other laptop I never use that is bigger/more BA but the file is like a gig since its all high def and ****. Gonna do like 640x480 or w.e. quality on that and throw it up and then go to bed, tired as fuk. Had an amazing day again with my family, gf, nieces, etc. Awesome stuff. REALLY need to order a whey as I haven't had any whey in weeks and I have a tub of myofusion with a few scoops left from 2 years ago but I hate the taste/that study came out that shows it only has like 20% protein/scoop (not really srs, but still Gaspari has a bad rep now)

Didn't edit this and is 16 min straight of me talking, feel free to not watch. Just talks mainly about jaw surgery. Doing an intro with Joe tomorrow and will shoot some mandatories and **** with Joe helping record because I couldn't get the lighting and tripod right. Gonna record all my sets tomorrow pretty much, will be like a 30+ min vid at least, possible multiple vids. Pepper angi. I just remembered I'm working at 6 am....and didn't sleep. Completely forgot. Looks like I'm champing it and doing this workout on god mode.

Fuk sleep. 200mg caffeine and mio water, propel zero and sandwiches for work, and wont pass out til like 7 pm tonight. Let's go.


I think I look like **** in this and very flat but whatever, shows I'm not really pale at least lol




Took these on my phone a few hours later after I ate a few slices of pizza, I think the close up shot looks better than my current avi







Video is processing and by the time I upload it I'll have to leave for work. If someone could post it ITT when it's done uploading/processing I'd appreciate it. If not I'll try on my break or something, not sure how to do it on phone.








edit: ^^should be link for it, good to go in a half hour or so.

[ErickStevens]

Your descent is still very fast, you could go a lot slower. Next time you squat you need to focus on pushing your ass back and breaking at your hips first. Keep your hamstrings tight and imagine that you're "pulling yourself down" with your hip flexors. Box squats aren't going to do anything to help your form issues IMO. You just need to squat more often to drill in that proper motor pattern. If you really want an accessory exercise that will improve your form, I'd recommend Pause Squats. Stopping in the hole will negate the stretch reflex that you seem to be so dependent on.

[xKyle10]

Your descent is still very fast, you could go a lot slower. Next time you squat you need to focus on pushing your ass back and breaking at your hips first. Keep your hamstrings tight and imagine that you're "pulling yourself down" with your hip flexors. Box squats aren't going to do anything to help your form issues IMO. You just need to squat more often to drill in that proper motor pattern. If you really want an accessory exercise that will improve your form, I'd recommend Pause Squats. Stopping in the hole will negate the stretch reflex that you seem to be so dependent on.

Thanks will do. I'm gonna back squat heavy on Sumo days as well now and keep it slightly lower weight. When I was on FBR and HST squatting and DLing heavy 2 or even 3x per week I made my best strength gains, kept my strength and my form was better than it is now. Definitely gonna slowly work my way back up to that frequency. For now I'll do back squats after sumos and push my ass back. Do you mean like how I do on RDLs? Would GMs be good to add in?


Appreciate true help and critiquing man I need it. I'm good at critiquing others and telling them what's wrong but don't always know how to fix it. It's hard to look at yourself subjectively sometimes especially when my negative used to be normal/heavier when I was squatting multiple times a week.



On break now. Didn't IF but didn't sleep. 400mg caffeine, fish oil and a pop tart on my way to work. Haven't had pop tarts in forever, always go strawberry. Had strawberry freely yogurt for the first time and around a quarter of a pint of b&j's strawberry shortcake as well. Also been going to cold stone about once every other week with my gf, only had it twice so far, first time I went was a few weeks ago. One right at the plaza corner I work at. Do they do a little cheer for you guys when you tip them or w.e? **** is lulzy

Unloaded a truck and put up strollers and gates and **** for 3+ hours so far, dat cardio. Was chucking apparel boxes off the roller since its not fragile and got some real solid expenditure burning. Doing 250-300 cal bike or elliptical afte I lift around 1230-1

Going to a doc to pop the cyst on my left inner thigh, needs to get drained. I guess my sister just had one on her back she had to get drained, weird.

[ErickStevens]

Yeah, you want to hinge at the hips just like a RDL before beginning your descent. To get that extra work in, I would do light squats on your DL days and RDLs on your squat days.

[xKyle10]

Yeah, you want to hinge at the hips just like a RDL before beginning your descent. To get that extra work in, I would do light squats on your DL days and RDLs on your squat days.

Thanks a ton for the help bro, will do. Do you think I should switch to conventional or does that not matter? I'm built leverage-wise for sumos but if it helps squats I'm down. I pull 20-30 lbs less that way though.



Got out of work @ 11:30, solid shift. I took a 5 hour energy for the first time, and taking a pre workout for the first time since like March or April....o lawd dat caffeine. Been nice knowing you brahs

Gonna be a sick workout, gonna PR hard hopefully and get tons of footage HD style.

[ErickStevens]

I'd switch stances every week for the sake of variety.

[xKyle10]

I'd switch stances every week for the sake of variety.

Sounds good


editing, talk vlog 2 and lifting vlog coming up once i get them all recorded/edited, brb

[B-Neva]

you're a ****in potty mouth in that video!!!!!!!!!!!!!!!!!!!!!!

[xKyle10]

you're a ****in potty mouth in that video!!!!!!!!!!!!!!!!!!!!!!

i know

I get it from my dad lol, whole family = swears 24/7, pretty much cuss. next vlog I did and am in the process of editing I didnt swear much, also gave you and some other old school tmiscers some shoutouts.


HNNNNG @ vid quality, I recorded basically the whole 5/3/1 bench workout minus a few sets, came out very well. Gonna be like a 2 gig file and its 25ish min raw footage of me and joe but it came out well, be sure to hit the highest quality when watching. gonna take a while to upload almost done processing on editing program.

[xKyle10]

Was only supposed to work til 1 but asked to stay later. Got here like 20 min late at 8:20, on 4 hours of sleep or so. Still here til 4:30 I'm on break right now. Recorded like 40 min of me talking last night and did a proper intro, gotta edit it and it's more punctual with less profanity so actually not NSFW lol...

Was up late after my gf left editing the workout footage on the flips hate software, didn't take long at all but to process/save the movie it takes around an hour since it was about 24 min. It didn't work on that program, opened it in windows movie maker, took like a half hour to process the clips. Did the movie theme thing and added an intro, music & credits and tried to publish it to YouTube on the highest quality and it was like 2 gigs and it stopped at 99%. Was like 2 am and said fuk it, would just save to external hd while I slept and then upload in the am. I guess laptop shut off before it could finish....fuuuuu

So yeah anyone have solid editing program recommendations that don't take forever to process/save? Gonna look into the adobe one on my other laptop but it's very slow, maybe Sony Vegas or something?


Doing cardio with joe when I'm out @430. I'll have him watch the thing since it works in windows movie maker and maybe he can work some magic since he's Mr. BA engineering grad

[sliwoskij]

Doing cardio with joe when I'm out @430. I'll have him watch the thing since it works in windows movie maker and maybe he can work some magic since he's Mr. BA engineering grad

Well I can try and work some magic but my engineering degree didn't cover this...

[DerekJeter]

Try out Camtasia homie.

[My_Legacy]

New quality looks good in the vids.

I'd check this vid series out to see if it helps your squat form: http://www.youtube.com/watch?v=2ME8gEN54Ao

I'd just exaggerate your negatives on the squats to make sure they slow down. May have to drop the weight a bit, but you'll also be hitting your legs much better and getting more out of the exercise. Solid trade off.

[xKyle10]

Try out Camtasia homie.

will do, is it free?

New quality looks good in the vids.

I'd check this vid series out to see if it helps your squat form: http://www.youtube.com/watch?v=2ME8gEN54Ao

I'd just exaggerate your negatives on the squats to make sure they slow down. May have to drop the weight a bit, but you'll also be hitting your legs much better and getting more out of the exercise. Solid trade off.

newest file = 3.5 gigs/20 min it better look good. its almost done uploading then will have to process im sure


thanks for the links




I got taught to box squat by one of the PLers today. Was heading to the gym with Joe to do cardio and talked to this kid with a beard I see around with the swole PL crew. BTW right when i walk in to the PL room this one dude is just pulling 655 for 1 as a near max with about 30" quads...typical day @ bay state...must have been peaking. need to get in with this crew lol trying to slowly work my way in and talk to them and have them help me out. another swole mofo was doing working sets with like 585 for reps easily, straight up champs at this place hnnng. wish i had my cam

anyways, turns out this kid with the beard is only 18, thought he was at least mid 20s. about 5'8" and he said 215-220 or something, does meets at 220 IIRC. He's pretty swole and has some fluff but tons of strength. I think he said he squats 480 raw, pulled 550 sumo and had 3 plates for bench or around there. Cool kid. He has impeccable squat form and is one of the main dudes I see in the PL crew that really knows their **** so I just had him teach me how to low bar it, and he had me do box squats with the bar, 65, 95, 135, and some with 185. I'm doing sumos and didn't wanna take too long but joe was watching and saw how I should be doing it. VERY different and feels like a ocmpletely different lift. Starting from scratch guys, gonna do a cycle of box squats with like a 250 max or something and just work on it hard. Really helped with learning to sit back, do a negative, hit my hip flexors HARD and sure as hell will be sore. Felt good though. Hopefully this will take me to 3 plates by the end of the year and maybe even then some. Exciting stuff.

Good day, editing vlogs 2 + 3 from last night and earlier today. Will upload and throw them in here with the chest/arms vid when its done processing


@Josh I'm on skype and gonna PM/email you so we can talk on there but I should be on tomorrow afternoon or so and almost all day minus like 6-9

[nads786]

Awesome man, that sort of one on one help will really advance your form. I personally love box squats because it gives me a point to really sit back on. Do you plan on pausing or just touch and go?

[xKyle10]

Awesome man, that sort of one on one help will really advance your form. I personally love box squats because it gives me a point to really sit back on. Do you plan on pausing or just touch and go?

I sit back, and its at PL parallel/meet level. I'll record them possibly tomorrow might do them again or next squat day for sure.




full quality isnt even showing up. It should be 1080p and only going to 480 right now wtf. It looks good though, definitely not choosing that quality again if it doesnt even show since that was a 3.5 gig file and took about an hour to save and 3 to upload completely. fuu


edit nvm it shows, click 1080p, dont watch on smart phones unless you have unlimited data or are on wifi, I warned ya lol


DL'd a free trial of camtasia and sony vegas, gonna mess around with em for the non lifting vlog series, have 2 I need to edit

[xKyle10]

Recorded this earlier and threw it up, need to sleep gotta work 8-12 tomorrow, really need to sleep like 18 hours straight one of these days.




vlog 2 needs to be edited and is a bunch of files ill do it tomorrow

[xKyle10]

174.8 this morning, new low aww yee

[ErickStevens]

Box squats don't do shiit for raw lifters IMO. Just my two pennies

[My_Legacy]

Box squats don't do shiit for raw lifters IMO. Just my two pennies

Kinda what I was saying last night I'm sure they still wouldn't be a bad accessory exercise, but I'd def keep with the squats as your primary leg movement homie

Watching vlog now!