Origin of All Gains - UncleWade Logs Genomyx Origin

[jhouser]

This is no doubt helped by the very strict form that jhouser and I maintain on our exercises. We really hit the muscle as it's intended with these exercises, and that mind-muscle connection gets the job done - and even better with the help of all that L-Cit.

Tuck your elbows or GTFO

[UncleWade]

Tuck your elbows or GTFO

That's right mother****er, and don't you ever forget it.

[UncleWade]

21 January 2013 - Lower Body Power Day

Barbell Back Squat
45 = > 12
135 = > 10
225 = > 8
315 = > 6
365 = > 4
405 = > 2
450 = > 3
450 = > 3
450 = > 3
Moved some nice weight here, this is a PR.

Hammer Strength Horizontal Leg Press
6 plts/sd = > 8
6 plts/sd = > 6
Absolutely hate these leg press machines, but it's the only equipment we have available for such a lift and I'm tired of barbell hacks.


Good Mornings
45 = > 10
95 = > 10
135 = > 8
185 = > 8
185 = > 8
185 = > 8
Made a nice return to good mornings and finally got feeling in the zone as far as form was concerned. Will definitely be going big places next week.

Hammer Strength Glute Ham Raise
BW = > 10
BW = > 10

Hammer Strength Leg Press Calf Raises
2 plts/sd = > 10
Done in the DC style - explosive positive, 5 second negative, 15 second stretch.

This was, mentally, one of the better sessions that I've had in quite some time.

I was in the zone from start to finish and absolutely kicked the weight's ass, especially on squats. It's a long way to the top if you want to rock and roll, and we were definitely rocking today. I was ready to drop-kick a plate through the weightroom window.

It was nice to wake up and feel so damn motivated - strong energy today, and surprisingly a significant pump as well. My calves, a perennially weak body part, felt like they were going to explode - after squats.

[neddo]

Solid good mornings and squats. Haven't messed with GMs at all, but 185# sounds crooshal on the back.

[UncleWade]

Solid good mornings and squats. Haven't messed with GMs at all, but 185# sounds crooshal on the back.

It was pretty dynamite, several years ago I was up around 225 for 4x4, think I could easily surpass that with tight form.

[BenW22]

Jeez, nice job on the 450 squats. That's intense. How's your back feeling after the GMs?

[aaronuconn]

Solid leg session. I can't imagine putting those numbers up for squats! That's my biggest weak point right now.

[12ccopeland]

Cotdamn 450x3x3 for squats is unreal; how deep do you go on those?

[ajerone]

Cotdamn 450x3x3 for squats is unreal; how deep do you go on those?

Agreed! This is some seriously nice weight, and 3x3 sets is very consistent!

[UncleWade]

Jeez, nice job on the 450 squats. That's intense. How's your back feeling after the GMs?

Back feels solid, absolutely no issues. I keep a nice arch and use a lower bar position to emphasis the movement as it's supposed to, really saves the back as a whole and helps with power.

Solid leg session. I can't imagine putting those numbers up for squats! That's my biggest weak point right now.

It's taken a long time and a lot of form work, especially playing around with stance width and bar position to finally get some decent tightness.

Cotdamn 450x3x3 for squats is unreal; how deep do you go on those?

jhouser and I call each other's depth powerlifting meet style. Parallel or below, maybe we can get you a video next week.

Agreed! This is some seriously nice weight, and 3x3 sets is very consistent!

It keeps getting heavier - we'll keep pushing some mad weight. I may max out next week to see what kind of numbers we're talking about. I'd be happy with anything 500+.

[jhouser]

jhouser and I call each other's depth powerlifting meet style. Parallel or below, maybe we can get you a video next week.

I can vouch for this -- I called all his reps this morning and for the ones that weren't right at parallel, he was even about 1/2" below.

Video next week for sure.

[The Solution]

450 on video?
In for this!

[UncleWade]

Off to do some steady state cardio to get some of the soreness out of my legs - just a couple miles, I'm not going to be setting any records when it's -6 outside with the wind chill.

Here's a killer jam for you to listen to while you wait for me to drop my next workout on you:

[Sawa3]

Off to do some steady state cardio to get some of the soreness out of my legs - just a couple miles, I'm not going to be setting any records when it's -6 outside with the wind chill.

Here's a killer jam for you to listen to while you wait for me to drop my next workout on you:

Good times with cold weather! Stay warm!

[UncleWade]

23 January 2013 - Back + Shoulders Hypertrophy

Seated Dumbbell Overhead Press
25 = > 10
40 = > 10
60 = > 10
80 = > 7 - (rest-pause) - 2 - (rest-pause) - 1
Done in the DC style: as many reps as possible, with one forced rep and a negative. Fifteen deep breaths, repeat two more times.

High Pulls
135 = > 8
135 = > 8
135 = > 8

Bent Over Cable Rear Lateral Raises
35 = > 12
35 = > 12

Dumbbell Lateral Raises
20 = > 20
20 = > 15
Shoulders definitely starting to feel burnt out by this point.

Wide-Grip Pullup
BW = > 8
BW = > 8
BW = > 8

Low Cable Row
150 = > 8
150 = > 8
150 = > 8

Dumbbell Row
90 = > 15
90 = > 15

Neutral Grip Pulldown
120 = > 15
120 = > 15

Not much to say about this morning's workout - added a scoop (five tabs) of Hemavol to the Origin as well as a serving of Bodybuilding.com's Amino Recovery since I was training fasted. Pumps were absolutely out of this world, actually became detrimental for the higher volume movements (lateral raises and pulldowns) but were absolutely wonderful.

Energy was definitely there, hopefully it will continue to carry over (just finished hitting the gym) as I've got some studying to do for an exam at 3:00 PM over Homer's Iliad. Wish me luck, going to down some ALCAR here soon as well.

[_Smitty_]

As an undergrad who focused on ancient Greek literature/drama/mythology, I wish you luck.

[BenW22]

Back feels solid, absolutely no issues. I keep a nice arch and use a lower bar position to emphasis the movement as it's supposed to, really saves the back as a whole and helps with power.

While I agree that low bar feels more comfortable for me and the weight feels easier, I tend to be able to deeper if I use a high(er) bar and a pretty wide stance. My squat form is an ongoing work in progress and has been for years.

[ajerone]

Shoulder day always gets the pump going, and the burn...ohhh the delt burn! Some nice DB weight on those overhead presses too bro

[bobbydigitaloa]

I'm in on this...sorry I entered a bit late.

[BenW22]

I'm in on this...sorry I entered a bit late.

Jeez, where is Dbone when you need him? He'd have a field day with that one

[UncleWade]

Going to get my final review up at some point this weekend, stay tuned.

[ajerone]

Going to get my final review up at some point this weekend, stay tuned.

i iz excite !

[Daycrawler]

Going to get my final review up at some point this weekend, stay tuned.

I excite.

[BenW22]

i iz excite !

I excite.

I am exciteder.

[UncleWade]

i iz excite !

I excite.

I am exciteder.

The suspense will soon be over.

[aaronuconn]

The suspense will soon be over.

Will Wade deliver.. we'll see.

[BenW22]

Hey, what's going on in here...

[tmd17]

Hey, what's going on in here...

[aaronuconn]

Hey, what's going on in here...

[Sawa3]

I'm sure he will finish this log soon
And Ben that was just gross.