Very nice on the bench dude. Making some solid progress hitting 5 on cycle 3. I'll just reply to your last post from my log in here since i've been too busy to. I'm in kinesiology too, but there's not separate major's at my uni in the program just specializations for your practicums. You planning to move on to PT grad school or anything when you're done?
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Thread: NorthStrong's Training Log
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09-10-2013, 02:54 PM #91
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09-10-2013, 03:54 PM #92YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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09-10-2013, 04:06 PM #93
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09-10-2013, 04:10 PM #94
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09-10-2013, 05:19 PM #95
Yeah it's something I've considered, just really early to make a decision on it. My life goal is to have my own gym opened up where I can give meatheads a paradise and train young athletes to be badasses.
Thanks Izzy! I will work out a solid plan for them for sure. I like the idea I currently have of one being for more reps / hypertrophy, and the one before it being heavier, then switch the two for the next cycle to have the one that was before be after, or something like that, then after those two cycles, perhaps rotate new exercises in.YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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09-10-2013, 05:29 PM #96
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09-10-2013, 05:52 PM #97
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09-10-2013, 06:38 PM #98
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09-10-2013, 09:33 PM #99
Thanks man, can't wait either!
Every week's PR week! Will do man, thanks for following.
I looked up "daps" on the internet to figure out what it meant and "dry anal powerslamming" came up so I'm going to assume that's what you mean. Thanks man.
Really pleased to have so many of you following along, means a lot!YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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09-11-2013, 05:01 AM #100
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09-12-2013, 12:00 PM #101
Absolute piece of **** ****ing **** bitch slut session today.
531 C3W3 Deadlift
Agile 8
Knee - Broad Jump 4x1
Deadlift 255x5, 270x4, 290x3, 305x2, 325x1
Front Squat 3x5 - 176
GHR 3x7
s/s
GHR Sit ups 3x10
**** today was stupid. I have a laundry list of excuses too. It was so humid today that the world was sweating, and running on not much food / sleep. The bars at this new gym are also horrible for deadlifting. The knurling starts out so wide, and it's all smooth in the center. I have to have 2 fingers on the smooth which isn't fun to grip with.
I've pretty much decided that I have been overtraining my deadlift, by doing too much volume. Form was breaking down today, and I feel like it's moving backwards almost. The volume's been great for the squat bench and press, but not the pull. Going to the regular 3 set version from now on.
Oh yeah this is also one of those rare sessions where I didn't hit a PR. I could have if I just gutted it out, but along with that comes an almost 100% chance of me getting injured based on how **** went today.
Whatever, pressing tomorrow. Gonna get back on track.YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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09-12-2013, 01:19 PM #102
you aren't gonna PR every training session, and deadlift is a fickle animal. my hands always end up on smooth too - chalk chalk chalk. and if it becomes a limiting factor in your dl training you can always strap up for volume and do additional grip work, annoying as that is.
there definitely comes a point when forcing through deadlifts with poor form becomes not worth it, especially in training. but i know it's frustrating.
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09-12-2013, 03:34 PM #103
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09-12-2013, 03:46 PM #104
I guess things have been going so well that I wasn't ready mentally for a bad session. I use chalk for my top set always. Double over until top set, then I chalk up and alternate. No need for straps, I also don't have money to spend on them lol.
I have long stopped thinking. I'm gonna have a stellar day tomorrow, will be my first time putting up a plate overhead for reps (on a planned day, did it for 2 just for ****s one time) and I am looking forward to it.
The adjustments in my training moving forward will be good and help me become a much better lifter. However, if the deadlift continues to be a pain in the ass I'll just re-set it a few cycles back and start doing the form better and working on speed etc. However, I think this was much more of a "today" thing, but I also believe that 4 work sets of deadlifting before the top set is too much, even at my low level.YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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09-12-2013, 05:11 PM #105
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09-12-2013, 06:16 PM #106YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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09-12-2013, 08:36 PM #107
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09-13-2013, 02:17 PM #108
Sure will. I think I'm going to go to 3 sets on all lifts to allow for better overall recovery.
531 C3W3 Press
Press 105x5, 110x4, 120x3, 125x2, 135x2 (PR tie)
Pause Bench 3x5 @ 135(close, medium, wide)
DB Bench 3x10 - 50s
DB Row 2x20 - 50s
DB Curls 2x12 - 20s
s/s
Triceps Pushdown 2x12 - 40lbs
Another pretty ****ty workout today honestly. I think it's because I was somewhat wiped out from yesterday, and had only eaten like 400 cals before the workout. I need to get at least 1000 before my workouts to function half decently. Also didn't drink enough water and was getting headaches. Pressing went ok.
The Paused Benching was cool, first time ever doing it. Did one set with my index finger on the edge of the smooth (close), one set one thumb width away from smooth (medium / my bench grip), and one with the pinkies on the rings (wide).
DB Benching was meh. Was so tired and crappy feeling I cut the rest of the workout short, even though it was supposed to be a high volume bodybuilding day. I'm at home for the weekend, so I'll weigh myself tomorrow and see if I lost weight or whatever, as that could also be hurting things, but I'm guessing / hoping I gained a few.
Anyway, that was today. Looking forward to a new cycle, and getting some momentum going again in my training after this speed bump.YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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09-16-2013, 11:42 AM #109
531 C4W1 Squat
Weighed myself this weekend because I went home, and don't have a scale here at university, weighed in at 189. Thought it'd be a bit more than that, but oh well. Just gonna keep eating about 3000-3300 kcals a day and just slooowly gain weight.
Cycle 4 already, holy crap. Training has been going very well since the start of this program, and I want to keep my momentum going, so I am going to be doing 3 sets for the main lifts rather than 5, just to be able to recover better, and be more mentally ready for the top sets. As you will see I'm doing the Dan Green inspire assistance for the next several cycles. After 2 bad workouts in a row (Thursday and Friday) a weekend of rest was exactly what I needed. Here's what I did today
Agile 8
Squat 205x5, 235x5, 270x7 PR
Pause Squat 3x5 @ 205 (3 sec pauses)
Stiff Leg Deadlift 3x5 @ 185
GHR 3x7
s/s
GHR Sit Ups 3x10 @ 10lbs behind head
Holy shiiieeettt. First day of the "boss" assistance template, and I really like it. It's damn hard work but it will pay off in the long run, that's for sure. Only having 3 sets on the 531 exercise is nice too, much fresher for the last one. I think I made the right moves in my training by doing these adjustments, to keep up my positive momentum and move forward towards my goal of building a good base (my main goal for my first 2 years).
The squats were a bit slower on the top set than I was expecting, but it's all good. I'd never done 270 before, so even a set of 5 would have been a PR, but I felt like putting in some extra work, although I could probably have hit 9-10 I stopped it at 7. Then the pause squats were death. If you add up the pause squats and regular squats that's 6 sets instead of 5 as I was doing the last few cycles, so the volume is actually increased slightly but in a tactical and sneaky way. Lol.
Then it was my first time doing Stiff Leg pulls ever. They hit my low back a ton, moreso than my hammies. It was light weight, but I need to keep it light to just get used to the movement first. I think these will help my deadlift a lot. After that, I moved on to the GHR / Hamstring+calf cramp device. That was good as always. Benching tomorrow, looking forward to breaking some more PRs there and hitting up some challenging assistance work.Last edited by NorthStrong; 09-16-2013 at 01:43 PM.
YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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09-16-2013, 11:45 AM #110
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09-16-2013, 11:56 AM #111
Check back in tomorrow for another exciting episode to answer these burning questions....
Haha. It looks like this for now
Bench Press 531.............Press 531
Incline 3x5......................Pause Bench 3x3-5 @ 65-75%
DB Floor 3x10.................DB Bench 3x10
I have pulling movements in there obviously too, but that's what the actual bench builders are. After a few cycles of those, I'll rotate in floor pressing, and close grips, with the DB lifts being DB Press and DB Incline. Same with the squat, I'll rotate in high bars instead of pauses (maybe) and deficits instead of rack pulls after deadlifts. I'm going to use Front Squats and Stiff Legs as staple exercises though.Last edited by NorthStrong; 09-16-2013 at 01:40 PM.
YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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09-16-2013, 02:37 PM #112
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09-16-2013, 02:59 PM #113
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09-16-2013, 03:16 PM #114
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09-16-2013, 03:28 PM #115YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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09-16-2013, 04:35 PM #116
i've noticed that with my "stiff-legged" pulls, it hits my hamstrings better if i have a slight knee bend and have to really focus on pulling up with my hamstrings. and being quick with them and shoving my glutes forward also helps hit high hamstring. hump the crap out of the bar at lockout and i hold my lockout for a second as hard as i can. i get a huge pump with those.
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09-16-2013, 04:55 PM #117YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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09-16-2013, 05:09 PM #118
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09-16-2013, 11:48 PM #119
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09-17-2013, 12:32 AM #120
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