Fluid's happy-sunshine-bright-feeling-for-you Fierce 5 log -- now with REAL cheese!

[daawhitty]

Good work man. Keep healthy..!

[fluidZ]

Program and goal updates!!

Weight = 191.2lb ... down 22lb in 6 weeks!!

Hey everyone, last week was kind of a wipe for me. Tuesday rolled around (having already taken an extra rest day) and I was like "Yeah, I'm not going to the gym... IMPROMPTU DELOAD + MAINTENANCE WEIGHT WEEK!!"

The deload (as usual) turned out to be mostly just a week off. I only lifted one day, and only about 8,000lb. I did have a couple really kick ass cardio sessions though... 185bpm for 30 minutes... w00t for life extension gains. Somehow I lost 5lb last week, which was the most I've lost in 1 week thus far... even though I sat on my ass most of the week... go figure.




Anyway, being the brilliant guy that I am, realized that my snowflake program may have run its course... Even though I have traditionally had a deload after 5 weeks in the past... But, this was like a "I REALLY don't want to go the gym" kind of feeling, even after 4 consecutive days of rest, lol.

So, I spent some time thinking and planning out the next 6 months or so... decided that snowflakes are over!!. Realized that I had accomplished most of my snowflake goals over that 5 weeks... get form to a decent level, burn off a ton of stress and energy with super-good volume and frequency, and make some PRs on a few things. Great success!




Now, I wanted to spend less time in gym, and pick a program that would still be good for cutting... I picked AllPro because that's a whole new type of training for me, and I also wanted to be able to help out with questions about it around here... or be able to give an honest recommendation for (or against) it.

So, the cool thing about AP is that adding some snowflakes is ENCOURAGED! Woohoo! Adding some deadlifts was a built in option, and I contacted nightanole about my calf + ab routine, and adding some more leg work since I just reset my squat massively to keep working on form. I also wanted to keep progressing on chins, so we got a bunch of stuff worked out and approved without it becoming another snowflake program.

He helped me out a bunch and we came up with the following tweaks:




All days:

- Chinup (curl sub)
- Squat @135 (no med/light days)
- OHP
- SLDL
- BoR
- Bench

Day 1: Deadlift @100%
Day 2: Hack Squat (or leg press) @TBD%
Day 3: Hack Squat (or leg press) @100%


And then 2-3x a week my calf + ab routine as normal, but not the other accessory stuff. Adding stuff as needed is encouraged, but I want to keep things pretty close.. or at least reasonably close.. I should probably search for what people do with face pulls...


Also going to still be doing cardio every gym day... actually probably more cardio than before, since this routine takes no energy or time to do. But we'll see.




So how long??

Well, minimally will do two 5 week cycles.. that should put me around 160lb... I honestly don't know how low my weight will go to get to around 10%... I know some guys my height are as low as 135lb, but I seriously doubt with my frame / bone structure I will ever see 135lb... I'm guessing that I will be around 10% at 145-155lb.

So what then?? Bulk ofc!!

Once I get to 10% I'm gonna bulk... My original plan was to immediately hop back on F5 novice to get back all of the strength that I will have lost doing all of this high rep stuff... but I also want to keep an open mind about AP and may want to try bulking on that for a couple cycles..





Regardless, I'm going to be on a novice program again until I start having upper-body recovery issues. Obviously my legs and lower back are freaking abnormal, or my proportions or whatever give me a significant advantage compared to my size and training length... I will certainly stall again on F5 or whatever on lower lifts around the 275-300lb working weight for squats and deads...

So ultimately on my next novice program, I will skip legs on Day 2, and probably add another leg lift to Day 1 and 3... and keep running 3 day a week for my upper lifts until they go to the toilet as well.

After that, then it will probably be back to F5 U/L VANILLA(ish), unless I've become a slave to hypertrophy training... which I'm doubting, but hey, keeping an open mind I guess.




Anyway here is my log for today. Not going to blab anymore about initial impressions and all cuz I've rambled enough. Not technically starting until next week anyway, since this week is going to be me learning new exercises, getting over DOMS, and feeling out a challenging but manageable starting weight.




Also, all PRs are for this training cycle... so please don't grats me lol. Had to get a new app because old one didn't work for sh!t on android.

AllPro's Day 1, Cycle 0 Week 0 (Feeling out week)
FitNotes Workout - Tuesday 13th March 2018
Total Volume: 17,102 lbs (HOLY CRAP ONLY 17K!!!)

Gave up hack squats after I fell literally to the floor fave forward for the second time at two plates. Lol.

** Stiff-Legged Deadlift **
- 135.0 lbs x 8 reps [PR]
- 135.0 lbs x 8 reps
- 135.0 lbs x 8 reps

** Deadlift **
- 225.0 lbs x 8 reps [PR]
- 225.0 lbs x 8 reps

** Barbell Squat **
- 135.0 lbs x 8 reps [PR]
- 135.0 lbs x 8 reps

** Chin Up **
- 118.0 lbs x 6 reps
- 138.0 lbs x 8 reps [PR]
- 135.0 lbs x 8 reps

** Bent-over Row **
- 95.0 lbs x 8 reps [PR]
- 95.0 lbs x 8 reps

** Overhead Press **
- 45.0 lbs x 8 reps [PR]
- 65.0 lbs x 4 reps
- 80.0 lbs x 7 reps [PR]
- 75.0 lbs x 6 reps

** Flat Barbell Bench Press **
- 45.0 lbs x 12 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps

[OmarCominYo]

Looks good, AllPro is a nice routine and nightanole is an amazing supporter.

[daawhitty]

Glad you jumped onto this program- I think it’s very good and is perfect for.
A) building work capacity, high reps short recovery
B) managing fatigue heavy, medium, light
C) quick on time - you work hard for 45 and then get on with other things
D) focus short sets makes you focus hard on every rep

Best of luck with the cut and the allpro journey pal.

[ItsTiME35]

looking good Darren mate

[sooby]

we got wolfrose 2.0 over here

but good luck on the new program and the cut!

how long you plan on cutting for? like 10 more weeks?

[fluidZ]

we got wolfrose 2.0 over here

Whaaaa?? I never planned on staying any of my snowflakes long term... There are too many actual programs out there for me to spend much time on my own.

I knew I was going to burn out, and honestly surprised I made it that long... 6 days a week on 1500kcal with cardio everyday... squats deads and more twice a week.. yahh...

how long you plan on cutting for? like 10 more weeks?

Well it depends... I've been averaging 3-4lb a week thus far, and I'm not sure where my 10% marker is going to be, so in the range of 10-15 weeks sounds about right.

[daawhitty]

I gave up at 12-15% because I looked far too skinny. In my opinion 10% isn’t a good look unless you’re jacked up big time. Having abs isn’t all that great.

[fluidZ]

I gave up at 12-15% because I looked far too skinny. In my opinion 10% isn’t a good look unless you’re jacked up big time. Having abs isn’t all that great.

just gonna feel it out I guess. I know I'm gonna put back on 5lb my first week bulking so... trying to give myself some headroom as well.

[fluidZ]

Holy crap, 30lb lost!!!

Haven't gotten to update as much as I wanted to... Keep going like "Hey I should post that log" but then I would be like "Nahh I'll wait until after this next workout..."

So, I'm 183.5lb... down from around 213lb around start of Feb... w00t!! Each week has had it's own challenges, but this is definitely the most (and the most consistent) weight loss I've had in one go.

Had been trying to stick to around 1500kcal, but have been having issues doing that, so would be glued to the elliptical for 2-4 hours A LOT... Have been getting better at tracking again, but then I got sick this week so fml


Have been more consistent in workouts as well, but still working back up. My main goal right now is just to drop this next 20-40lb so I can get back on F5 novice -> intermediate and smash some PRs, which hasn't happened since last October. Being so much lighter, I'm curious to see how my strength holds up though once i'm back to bulking.



I have mostly cardio logs, lol, and some calf + ab logs... but I did get a few more AllPro workouts in as well.. Obviously not this week since sick.

Basically my cardio logs are "153 bpm for 98 minutes" then after refilling water bottle: '156 bpm for 77 minutes' or some variation of that... basically my slaving away on the elliptical for ridiculous amounts of time, because I have no life, and have difficulty last couple weeks staying on diet kek



Not going to post the accessory day stuff now because lazy? I'm going to do them 3x a week up from 2x a week, but only doing 2 sets instead of 3 (same volume), but doing it AllPro style.

Basically my calves and abs haven't lost any strength from the cut, but I did notice some weakness in obliques, had to drop weight



Anyway, here are my last 3 actual workouts, and will be the last update until next week when I'm better hopefully.


Cycle 0, Week 0, Day 2 (preliminary week)
FitNotes Workout - Saturday 17th March 2018
Total Volume: 23,194 lbs

** Stiff-Legged Deadlift **
- 45.0 lbs x 8 reps
- 95.0 lbs x 4 reps
- 135.0 lbs x 8 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 4 reps
- 225.0 lbs x 4 reps [Guess I will start somewhere around 175]

** Overhead Press **
- 45.0 lbs x 12 reps
- 65.0 lbs x 4 reps
- 75.0 lbs x 8 reps
- 75.0 lbs x 6 reps

** Barbell Squat **
- 45.0 lbs x 6 reps
- 95.0 lbs x 7 reps
- 135.0 lbs x 4 reps
- 135.0 lbs x 4 reps
- 135.0 lbs x 7 reps [Wrist wraps not here and these sets just painful and exhausting for some reason. Need to get regrooved with my bracing I guess.]

** Bent-over Row **
- 45.0 lbs x 15 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps [Think this is a good starting weight. Could probably do 2 10 but not 2 x 12]

** Flat Barbell Bench Press **
- 45.0 lbs x 15 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps [Think I'm getting the hang of leg drive plus closer bar path. Worried I may be pulling the bar to my face some with elbows]

** Chin Up **
- 108.0 lbs x 8 reps
- 135.0 lbs x 8 reps
- 135.0 lbs x 8 reps [This was a whole RPE easier than Tuesday. Good starting weight probably]

** Leg Press **
- 390.0 lbs x 8 reps
- 390.0 lbs x 8 reps [Ok so apparently my legs are jelly from the 4 hour elliptical I did yesterday, lol. This will probably be too light.. will up 10% to start.]


Fun facts, I decided to change things up a bit since I realized that all the cardio was affecting my leg recovery.

So I took out the leg press / hack squat, and will just do Deadlift on day 1, and Squat on day 2 and 3. This is LESS exercises and volume than what Nightanole approved, and so I'm running pretty close to just straigt Vanilla AP now.


Day 1:

Deadlift (heavy)
SLDL (light)
(no squat)

Day 2:
SLDL (heavy)
Squat @135

Day 3:
SLDL (medium)
Squat @135


Cycle 1, Week 1, Day 1
FitNotes Workout - Tuesday 20th March 2018
Total Volume: 20,430 lbs

** Deadlift **
- 135.0 lbs x 16 reps
- 185.0 lbs x 8 reps
- 225.0 lbs x 4 reps
- 245.0 lbs x 4 reps [Strength sapped today]
- 225.0 lbs x 8 reps
- 225.0 lbs x 5 reps

** Overhead Press **
- 45.0 lbs x 8 reps
- 60.0 lbs x 4 reps
- 70.0 lbs x 8 reps
- 70.0 lbs x 7 reps

** Stiff-Legged Deadlift **
- 135.0 lbs x 8 reps
- 135.0 lbs x 9 reps

** Bent-over Row **
- 45.0 lbs x 12 reps
- 65.0 lbs x 10 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps

** Flat Barbell Bench Press **
- 45.0 lbs x 12 reps
- 65.0 lbs x 10 reps
- 95.0 lbs x 8 reps [Feeling easier.]
- 95.0 lbs x 8 reps [Feel like I may be getting to point of needing another video!]

** Chin Up **
- 115.0 lbs x 4 reps
- 135.0 lbs x 8 reps
- 135.0 lbs x 8 reps [Rpe 8.5-9.. Start of last week was RPE 10.. woot for gains? Lol. Body adapting to rep and rest scheme]



Cycle 1 Week 1 Day 2
FitNotes Workout - Thursday 22nd March 2018
Total Volume: 16,310 lbs

** Barbell Squat **
- 45.0 lbs x 12 reps
- 95.0 lbs x 8 reps
- 135.0 lbs x 8 reps
- 135.0 lbs x 8 reps

** Stiff-Legged Deadlift **
- 95.0 lbs x 12 reps
- 135.0 lbs x 6 reps
- 165.0 lbs x 8 reps
- 165.0 lbs x 8 reps

** Overhead Press **
- 45.0 lbs x 12 reps
- 65.0 lbs x 8 reps
- 65.0 lbs x 8 reps

** Bent-over Row **
- 45.0 lbs x 16 reps
- 65.0 lbs x 8 reps
- 85.0 lbs x 8 reps
- 85.0 lbs x 8 reps

** Flat Barbell Bench Press **
- 90.0 lbs x 4 reps [Bench was upsetting my shoulder today so did some variant of chest press machine]
- 90.0 lbs x 4 reps
- 50.0 lbs x 12 reps

** Chin Up **
- 95.0 lbs x 8 reps
- 125.0 lbs x 8 reps
- 125.0 lbs x 8 reps


See ya next week for Week 2!!!


And don't forget, my dear BB forum friends, you are

[fluidZ]

Argh.... finally back at gym... 5 days after I was supposed to start!

So motivation was pretty low this week. After coming off being sick and stuffing my face and laying around all day, just kind of was like "meh, what's even the point?" because I'm really just biding time until I can start up F5 again...

But I finally pulled myself together and managed to lift some... going back again today to finish out some of the muscle groups and hopefully get regrooved for getting back on AP next week... will be tough though because my strength is SERIOUSLY sapped... could barely pull 225 for 5 yesterday, and deadlift has ALWAYS been good to me...

I may just do Light -> Medium -> Heavy next week to build back up, reverse order, and hopefully can do 9 reps where I left off, if not I will just drop back down to 8 or even 7... it doesn't even matter because I still have another 30-40lb to go on weight loss probably.



OH YEAH WEIGHT UPDATE.

So, weigh in is in a couple days, and I'm not on track this week... Before getting sick I was I think 188, then got sick -> 185, after being sick -> 182... start of this week I was 181 or so, and figured I would still be on track for 3lb a week and should be 179 on monday/tuesday... but weighed in today at 183.5, so probably not going to happen... but then again I have been known to do some crazy elliptical stuff so it's certainly possible I will be 180 or so...


Anyway, here is my log from yesterday... and I will toss in some of the cardio stuff I did before getting sick as well just for giggles in the spoiler...



Evening Workout
Friday, April 6, 2018 at 11:52 PM, ~10,000lb

Deadlift
Set 1: 135 lb × 5
Set 2: 135 lb × 5
Set 3: 135 lb × 5
Set 4: 135 lb × 10
Set 5: 185 lb × 3
Set 6: 225 lb × 5 @F_CKING HEAVY ;[

OHP
Set 1: 45 lb × 12
Set 2: 45 lb × 12
Set 3: 65 lb × 5
Set 4: 65 lb × 5
Set 5: 65 lb × 8

Chin Up Assist
Set 1: 105 lb × 8
Set 2: 145 lb × 5
Set 3: 145 lb × 5 @10

Cable Fly
Set 1: 20 lb × 12
Set 2: 20 lb × 12



CARDIO **** IN SPOILER... MILES = AVERAGE HEART RATE:

Spoiler!

Didn't log everything.... Did get some of the crazy 3-4 hour sessions in though...



Evening Workout
Thursday, March 15, 2018 at 8:40 PM

Walking
Set 1: 165 mi | 14 min, 33 sec
Set 2: 132 mi | 1 hr

Elliptical
Set 1: 150 mi | 11 min
Set 2: 153 mi | 1 hr

Elliptical
Set 1: 157 mi | 1 hr


Midnight Workout
Sunday, March 18, 2018 at 12:13 AM

Elliptical
Set 1: 157 mi | 1 hr
Set 2: 161 mi | 51 min, 15 sec
Set 3: 131 mi | 15 min


Early Morning Workout
Monday, March 19, 2018 at 5:35 AM

Elliptical
Set 1: 149 mi | 24 min, 25 sec
Set 2: 153 mi | 16 min, 50 sec
Set 3: 143 mi | 15 min
Set 4: 150 mi | 40 min


Morning Workout
Thursday, March 22, 2018 at 9:42 AM

Elliptical
Set 1: 157 mi | 1 hr
Set 2: 151 mi | 41 min, 15 sec
Set 3: 151 mi | 18 min, 32 sec
Set 4: 142 mi | 1 hr

[fluidZ]

Saturday workout: didn't actually log

Squats.... 95lb
Bench.... 95lb
Tried some floor DB bench for giggles...

Calf raise Smith... 100lb
Calf raise seated... 95lb

cable crunchies... 120lb
tried some oblique work on cables .... lol



ALSO 5 MIN ON ELLIPTICAL!!!



Was 180 this morning, but I slept in late ... guessing If I hammer the elliptical tonigt I will be on track (179) for this week by tomorrow. Only 5 hours at 150bpm... you can do this Fluid! (LOL no I wont)



PEACE

[fluidZ]

Still have been having motivation issues!! Decided I needed to go ahead and push up my plans to hop on F5 novice...

So, as mentioned last page, I had wanted to get through at least two cycles on AP just for the experience, and so I could maybe help NA out in the thread... but alas, getting sick kind of killed my momentum and motivation... If ya'll hadn't noticed, I even took my log out of sig over a week ago or so, because I was that apathetic...

All I've been thinking about the last month anyway has been getting back on F5 novice and running back to my old numbers... I guess like Wolfie, I couldn't really stay into the pump and fluff for very long...




Ok, so just going to run mostly vanilla-chai F5 novice... ofc will be doing deadlift variant.. I also chose to go with OHP this go around... Not sure what OHP progression is gonna look like on a cut... After first stall, I will go to micro plates, and probably Intermediate porgression + 2.5lb plate on second stall...


Still going to be doing my abs + calf routine twice a week, which is the only deviation from the program I'm planning, aside from maybe doing 3 sets for curls and crushers (just for OCD sake, everything else is fkking 3 sets)


Starting weights is just going to be whatever I was doing on AP, so, obviously will be starting LIGHT. Planning to do Superish sets for most things until no longer feasible.



Anyway, first workout is done, and I'm EXTREMELY happy to be back on this magical routine! Let's see what I can do on here, despite cut aggro! Already looking forward to next workout, so hopefully this motivation issue I've been having is done with!


---

Program update!!!

...in case anyone DOESNT already have F5 memorized, or my calfi-ab routine..

Order is messed around with some since everything is going to be pretty light for the next 10 weeks, and will be going for Superish sets on most things. Will update again once start bulk.

A workout:
Paws Squat 3x5 / Pendlay 3x8
Paws Bench 3x5
Facepull 3x8 / Tri Extension (Machine) 2-3x8-12

B workout:
Deadlift 3x5
Chinup 3x8 / Lying Leg Curl 3x8
OHP 3x4-6 / Ez Curl 2-3x8-12
BB Hold 2x10-20 second

Accessory workout: Everything is 6 weekly sets, not sure if will do 2-3x a week yet.
Smith Calf Raise 12-15 / Roman Chair Oblique Crunch 12-15
Seated Calf Raise 10-12 / Windshield Wipers (floor) 12-15
Cable Crunchies 12-15 / Captain Chair 12-15

Progression:
Standard F5 progression, except on some isos, accessory workout, and OHP. Running ohp normal until stall, then going to micro plates, then going to rep range + micro plate. All other lifts will go half weight after first stall.


---


Week 1, Day 1, F5 B
Thursday 12th April 2018
Total Volume: 16,965 lbs

** Deadlift **
- 135.0 lbs x 10 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps

** Chin Up ** (Suparish)
- 105.0 lbs x 10 reps
- 145.0 lbs x 5 reps
- 145.0 lbs x 5 reps
- 145.0 lbs x 5 reps

** Lying Leg Curl Machine ** (Suparish)
- 40.0 lbs x 10 reps
- 80.0 lbs x 8 reps
- 80.0 lbs x 8 reps
- 80.0 lbs x 8 reps

** Overhead Press ** (Suparish)
- 20.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 65.0 lbs x 5 reps
- 65.0 lbs x 5 reps
- 65.0 lbs x 10 reps

** Cable Face Pull ** (Suparish)
- 50.0 lbs x 10 reps
- 100.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 100.0 lbs x 10 reps

** EZ-Bar Curl **
- 30.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** BB Holds (Grip) **
- 225.0 lbs x 1 reps
- 225.0 lbs x 1 reps

** Elliptical Trainer **
- 167.0 m - 52:00





PS, welp, it's been 8 months since I first started on F5 novice.... Still have a couple months of cutting to go, then final stretch of bulk until my 1 year mark.

It's been a wild ride... but I'm definitely not going to have gotten the typical 'noob gainz' that many get their first year... too many inconsistencies, not listening to advice quickly enough, and me in general just sucking at form.

Going to do the last four months right though, and hopefully I can eke out most of what I should have gotten. No time like the present!


PS, how did I *not* get a hernia? From first log:

Today's Workout, Week 1 - Day 1, Routine B:

This is my first day on F5! To my future self looking back, "Hiya!!'. This is only my third time deadlifting ever, really only my second week ever with barbells... my first time I pulled 245, second I pulled 300, and today I figured I would stop going for 1rm and actually try to find my 5RM. Really excited about how much heavier I can pull in 5 weeks from now.. hopefully I will be repping three plates!!

Haha, I guess my first 8 months could have been worse! I did pull off some good numbers... in my first 12 weeks >.> and then basically nothing after (except rows, chins, calves...)

[sooby]

nice to see you back on fierce 5

[fluidZ]

Hey crackers, I've got two threads up right now if any aren't busy:

Cable Crunchies, now in breakfast aisles everywhere! (Form review + injury)

Injured tailbone pain reactivated this year + bench press sub


Week 1, Day 2, Accessory Workout - Friday 13th April 2018
Total Volume: 11,470 lbs

** Smith Calf Raise **
- 50.0 lbs x 15 reps
- 100.0 lbs x 15 reps
- 140.0 lbs x 15 reps
- 140.0 lbs x 15 reps

This may have been a PR... but I only did 2 sets.

** Roman Chair Oblique Crunch **
- 15.0 lbs x 15 reps
- 15.0 lbs x 15 reps

Not sure what's up but these were grunt worthy / heavy today...

** Seated Calf Raise Machine **
- 90.0 lbs x 3 reps
- 70.0 lbs x 10 reps

Yeah these not happening today...

** Cable Crunchies **
- 1 rep
- 60.0 lbs x 12 reps
- 120.0 lbs x 12 reps
- 120.0 lbs x 12 reps

** Windshield Wipers (Floor) **
- 6 reps
- 12 reps

Didn't feel like I accomplished anything here... will need to experiment more or watch some more vids.

** Some Cardio **
- 40 minutes @ not even 125 probably

Was pretty pooped today after yesterday.. Hopefully the influx of protein in my diet will help with energy..



---

nice to see you back on fierce 5

Good to be back

[fluidZ]

I still have a couple threads up at the top of last post that I could still use some help on if anyone sees


W2D1, F5 A - Monday 16th April 2018
Total Volume: 8,990 lbs (Wow that's low!!)

** Random Squats (pause + fast + slow) ** (wasn't supposed to be 5x3 but my wrists were giving me pain without my good wraps)
- 45.0 lbs x 3 reps
- 95.0 lbs x 2 reps
- 135.0 lbs x 3 reps
- 135.0 lbs x 3 reps
- 135.0 lbs x 3 reps
- 135.0 lbs x 3 reps
- 135.0 lbs x 3 reps

First day back... haven't squatted in a while so, regrooving cues and junk... Got some tailbone aggro, but dissipated I guess once I got warmed up... Think I need to use the half-plates because can't really see my back... almost looks like i'm going flexion at bottom, but that can't be right, lol.. Also belt is officially too big nnow since I last squatted... can't get tat tight push out...

Went better and looked better than I thought it would, so progress?

** Pendlay Row **
- 45.0 lbs x 12 reps
- 95.0 lbs x 5 reps
- 115.0 lbs x 8 reps
- 115.0 lbs x 8 reps
- 115.0 lbs x 8 reps

** Floor Barbell Bench Press ** (Just experimenting... see link in last post)
- 115.0 lbs x 3 reps

** Cable Crossover ** (Bench sub)
- 20.0 lbs x 8 reps
- 20.0 lbs x 8 reps
- 20.0 lbs x 8 reps

** Tricep Preacher Machine ** (3 for bench + 2 regular)
- 30.0 lbs x 12 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps

Did facepull on B day by accident so skip today...



again not supposed to be triples, but having wrist pain / numbness without my good wraps on

Paws squat:




Random squats...




Have another vid in thread I linked to in last post...

[Ben0090]

Eccentric is way way too fast IMO, youre divebombing and losing tightness at the bottom, and 100% in spinal flexion in the hole, Id really work on that controlled descent and staying over midfoot with everything as tight and under tension as possible. Maybe even tempo warmups I sometimes do 3-1-0 tempo with the bar as part of my general warmup

[Ben0090]

That first rep of the first video, even tho its fast on the way down you hit a decent position BUT then lose tightness and have spinal flexion and the bar moved forward.. fight to stay in that first bit of positioning you got the first quarter of a second of being at depth, and come up from there. Youre doing kind of what I was doing... hips are going uder to get a bit more depth... not staying under tension of your posterior chain and quads FULLY in order to just get a bit more depth, its range of motion for the sake of range of motion, not active range of motion where youre still under the right tension

[fluidZ]

Eccentric is way way too fast IMO, youre divebombing and losing tightness at the bottom, and 100% in spinal flexion in the hole, Id really work on that controlled descent and staying over midfoot with everything as tight and under tension as possible. Maybe even tempo warmups I sometimes do 3-1-0 tempo with the bar as part of my general warmup

Yep last set I just tried to do a couple fast reps, then one super slow.. the rest were paws reps.

Never had flexion issues... not sure wtf happened with that... pretty sure next week will look a lot better after I get grooving here..

I honestly felt more exhaustion in upper body after this than lower... That last rep I did super slow and is pretty good, yes?

[Ben0090]

If youre able to move camera angles, get one next time of dead on front to see knee tracking (make sure feet visible), and one from 45 degrees to the rear, so we can see how youre pulling i back tightness and any flexion present in the hole

[fluidZ]

That first rep of the first video, even tho its fast on the way down you hit a decent position BUT then lose tightness and have spinal flexion and the bar moved forward.. fight to stay in that first bit of positioning you got the first quarter of a second of being at depth, and come up from there. Youre doing kind of what I was doing... hips are going uder to get a bit more depth... not staying under tension of your posterior chain and quads FULLY in order to just get a bit more depth, its range of motion for the sake of range of motion, not active range of motion where youre still under the right tension

I'm doing 0 cues for chest up or back into bar, never had that flexion issue... usually I just end up leaning forward, which is mysteriously absent from these... I would probably just immediately go hyperextension at this weight if I put in a cue for that...

Will focus a bit harder next time on the brace at bottom.... Don't usually do paws reps so maybe I was just chillin' at the bottom there.



I honestly think I just need some time to practice again... I get rusty FAST.


Will see though. This needs to be a good run-back or I may end up abandoning squat until I can get an in-person coach.


Figured may as well post my regroove seshion for video purposes.. .jsut a bit sad to see all my form progress mostly go out the window within a month or two time... but it will come back again I'm sure.

[fluidZ]

If youre able to move camera angles, get one next time of dead on front to see knee tracking (make sure feet visible), and one from 45 degrees to the rear, so we can see how youre pulling i back tightness and any flexion present in the hole

yeah I usually use half-plates for better visibility.. not sure wtf I was doing ...

I was thinking I should do some other angles today, but I think I will be much better on next session... will try some others on friday thoug


need to drill a hole and get my good wraps too.. that **** was fkkin distracting


tyyyy

[MyEgoProblem]

still got that 'snaking' thing going on. Rounding at the bottom then arching like hell on the way up.. yes you had that flexion issue 😎

You need to get that Torso rigidity sorted asap. NO movement (flexion or extention) of the spine.
looks like ur pushing into your belt but you REALLY gotta get them lats on tight & down n ur traps/rhomboids really squeezed together. AND NOT LET OFF EVEN 1%

what work and cues do you use for this?
currently you have chest cave then u try to push ur tits yo the sky to come up.. not working.

And a lesser issue but one that needs adressing is knee travel/position.. you look really loose at the ankles, hitting the bottom then rocking around.. need to find your position and ****ing stick that landing..

fix these and your squat will fly, u HAVE the strength to move a good amount of weight but you have severe power leaks with your spine moving like a slinky toy.

[Ben0090]

I would probably just immediately go hyperextension at this weight if I put in a cue for that...

Only if you dont apply it properly

That cue has to be used at the right time and without losing bracing.... you will only go into hyperextension if you lose your bracing and you cue to drive into the bar with your upper back while NOT keeping that rigid midline... you cant hyperextend your back while bracing down hard on your abs.

The cue is to drive your upper back into the bar, while keeping a completely rigid torso this works, it wont work if you lose that tightness in the abs and drive the upper back without moving the back as one, putting you into a curve.

EDIT: telepathic torso rigidity comments from me and Broda at the same time... I must be learning

[fluidZ]

still got that 'snaking' thing going on. Rounding at the bottom then arching like hell on the way up..

You need to get that Torso rigidity sorted asap. NO movement (flexion or extention) of the spine.
looks like ur pushing into your belt but you REALLY gotta get them lats on tight & down n ur traps/rhomboids really squeezed together. AND NOT LET OFF EVEN 1%

what work and cues do you use for this?
currently you have chest cave then u try to push ur tits yo the sky to come up.. not working.

And a lesser issue but one that needs adressing is knee travel/position.. you look really loose at the ankles, hitting the bottom then rocking around.. need to find your position and ****ing stick that landing..

fix these and your squat will fly, u HAVE the strength to move a good amount of weight but you have severe power leaks with your spine moving like a slinky toy.

yeah... like I said, this was my regroove session, so it was honestly better than I thought it would be!! I have to get refocused and let the cues come back in. I have obviously squatted way better than this, just gonna have to get back to where I was.... Belt being loose and poor wraps are not helping though.


I am curiou sthough, that last rep on second video, I did SUPPPERRRR slow... is that one any good?


edit:

I'm basically working with the duffin squat + bracing video now... plus whatever leftovers from rippetoe I have. Then trying to go for the pooping but not pooping from either tnt or pez, and the ribs down emphasis from you, and I think it was just too much for my first day back..


I probabl yneed to wtch those ****ing videos again for the un****ing believableth time haha.

I have a list of all the advices in a google, but will go through and re-read this forum again too before next...


EDIT2: I need to get a mod to just rename this ****ing thead "Fluiding trying to not suck at squats (but mostly failing!)"


EDIT3: Just going to do another squat day (meaning 1-2 hours of just squatting) I guess... I can make a lot of progress reviewing in between sets... May just do deadlifts + squat day tomorrow instead of my calf and ab jank... it's not like my legs are going to be tired after today >.<.....

**** it I may just go do it tonight...

[TnTNZ]

Curious. Do you watch your videos back mid set? Or watch them after the session is finished?

[fluidZ]

Curious. Do you watch your videos back mid set? Or watch them after the session is finished?

usually in between sets... which was a big reason I didn't want to give up triples... more feedback + correction per rep... (today was triples though simply due to wrist pain)

today i didnt though because was just trying to get feet wet and see where i was after such long time off not training squat seriously...

pretty sure i need another day devoted to just squatting for a couple hours to get caught up some... hopefully back to where i was in a couple weeks (form not weight).



going to rewatch all vids ago, go over my notes, recompile list of issues + cues, and probably try just some empty bar videos, or even just me bracing or something with a tight shirt so I can see WTF is going on...

[MyEgoProblem]

soo the super slow (aka tempo) rep...

was actually really quite good! a little groove issue with knees getting pushed out fully a bit early but.. was pretty clean and deep.

may well be a good idea to do some work with a slower negative (2 or 3 counts) then come up normally. (3/0/0 tempo)

if you can get timing down from knee & hip break to knees forward and hips breaking paralell. basically ur breaking too early at knees by a tiny amount and want hips lower at the point ur knees are fully firward.





in my 240kg pr i did this too.. knees got to their end position too soon and it was a little harder from this

https://www.instagram.com/p/BKuBhErjFJs/

.

[ItsTiME35]

in my 240kg pr i did this too.. knees got to their end position too soon and it was a little harder from this

https://www.instagram.com/p/BKuBhErjFJs/

.

God that squat moved well brother I know it was a while back. Also see what you mean - your knees are set long before you hit depth

[fluidZ]

soo the super slow (aka tempo) rep...

was actually really quite good! a little groove issue with knees getting pushed out fully a bit early but.. was pretty clean and deep.

may well be a good idea to do some work with a slower negative (2 or 3 counts) then come up normally. (3/0/0 tempo)

if you can get timing down from knee & hip break to knees forward and hips breaking paralell. basically ur breaking too early at knees by a tiny amount and want hips lower at the point ur knees are fully firward.





in my 240kg pr i did this too.. knees got to their end position too soon and it was a little harder from this

https://www.instagram.com/p/BKuBhErjFJs/

.

It's settled then.

I'm going to just do the super-slow reps (ok, called Tempo Rep? Learning) until I don't suck anymore. That was the first time I've ever done one before as well... apparently I just need to focus harder...


I noticed that I looked pretty weird going down in that rep... I told myself I need to cue "sit back"... which is a new cue for me honestly... And it's in the duffin video... Usually I just "drop down", but I became WAYYY more aware of a lot of the patterns when I did that rep.


****ING THANK GOD /SIGHOFRELIEF


I knew my issue was with rust / focus ...


Think I may skip deads today and just squat .. or something.. too excited... ****....




PS.

Holy ****, I see what you mean by the "dimly lit videos" now...

You went pretty slow as well...

And **** that came up fast for a 1rm




PPS why can I see the picture in my quote of you, but not in your actual post?