fat bar floor press- bar(70lbs?)x 6?, 160x12, 210x12, 230x12
conor press- 2 plates per side x12x3
reverse grip curls on curl bar- 5lb per side x20x2
that’s all, went with a normal bench grip today, used a 1 board cuz if you look back at my log when i made some really good progress i used a 1 board and said i didn’t think i got anything out of it, and when i took the 1 board away my numbers stayed the same. it looks skewed today because i actually got some really good leg drive and i switched up my grip and technique today. not gonna do a meet in march, but gonna do one in april, have to look up when it is in april so i can decide what i wanna do for training.
between the fat bar floor press and conor press, i’ve been getting the most pec work i’ve ever gotten. hopefully between everything my bench will finally get to be decent.
safety bar, same box-warmup- bar, 170
260x3
350x1
440x1 added belt
500x5 added old inzer knee wraps
535x5
580x5
safety bar gm’s- 170x15
ghr- bw x20
knee outs with mini band- 15x2
that’s all, i’m actually still sick from sunday. my main lifts went ok, but i didn’t have enough energy for reverse band and more acc work. i felt a little better today so of course i try to go 100 percent but fortunately it worked out. everything felt really good, finally in a nice squat groove, just used my old wraps just to keep my knees tight. got vid of the 580x5, pretty happy with that, not much more there but i should be good to go for a nice squat in april. i’ll get that vid up a little later.
fat bar floor press- bar(72 lbs, counting it as 70), 170x10, 220x10, 240x10
conor press- 2 plates and 5 per side x10x3
reverse grip curls on curl bar- 5 lb per side x30x2
so that’s all, benching didn’t go as good, but still went ok, finally got things squared away on that 2 board, all reps were real easy and could have done quite a few more but i just wanted 5. just more stuff to work on. get to lift tomorrow, so i’m gonna do some type of pulling work, not sure what yet. but should be fun.
and props to couple of my lifting buddy’s, one hit a nice 455 squat tonight and the other hit 405x3 on monday
so i haven’t written anything to hateful in a while so i’d like to change that. i know i mentioned about writing something, but i wasn’t sure what all to write. well i can sum things up pretty crudely.
so i’ve noticed that 90% of people i see in the gym aren’t doing anything useful and i bet 95% of them can’t explain why they are doing what they are doing. do something with a purpose, and make sure that what you are doing can be done with some kind of simple progression so that you can measure your progress from week to week, month to month and year to year.
when you do some kind of knee bend don’t think you are squatting. if you are doing a half bench you aren’t benching. honestly most people should not be straight bar back squatting, either use the safety bar or front squat. for benching, please just watch some elitefts vids and correct your shit. deadlifting…most people should not be deadlifting, if you don’t compete…don’t deadlift, ya’ll should just rack pull. if your form looks like most on here and like what i see in the gym, just rack pull, your lower back will thank you. and if you safety bar, you’ll get in some deadlift work anyway, works for me lol.
if at any point in your lifting that you don’t feel like you could die or that maybe this isn’t a good idea…you aren’t pushing yourself hard enough. if you feel good after a workout, you are not working hard enough. if you cop out by saying you have adrenal fatigue, you are being a bitch and not working hard enough. i don’t think most people realize how hard we work in the gym. you don’t get results by half assing, not trying and not working hard.
eat food, gaining weight= eat more, losing weight= eat less. simple thermodynamics. other factors? a few but this basically sums it up. if you think you eat a lot…you prolly don’t, this is how i tricked myself and i think others do the same.
watch how people adept at things do them, don’t look at the mediocre, then you’ll just be mediocre. also, take almost all advice with a grain of salt, listen to the advice then do your own research to see if there is truth in it and how much truth there may be.
only you know what you should be doing. listen to your body, feel how you respond to different exercises and training templates. i do a lot of what i do just by feel, a program made for everyone is made for no one, you have to adapt it to fit you. also if an exercise makes your shit hurt, don’t do it, do something else that doens’t make it hurt. this one is hard to word, but everybody responds to things a little differently, you just have to pay attention to how you respond to things. i can normally tell what i’ve been neglecting, what needs rest, and what exercise best hits the muscle group i want it to. it comes with time under the bar and in the gym. don’t do an exercise just to do it, pay attention while you are doing it, just be aware of what you are working when you are doing it.
USE A SAFETY BAR WHENEVER POSSIBLE. one of the best things you can ever do bar none.
more upper back, more hamstring.
don’t ask 5 million questions, you just need experience. instead of coming on here and asking some random question…just go in the gym and try it, did it work? did it not work? did it hurt? did you like it? you’ll find all your answers just by doing shit. but also keep in mind to see benefit on something means you may have to do that exercise for more than just one day, it may take time to see the benefit of it.
don’t try to make the exercise you are doing harder, it’s hard enough, if you think it’s easy then you’re prolly doing it wrong. i’ve seen people try to do weighted ghr’s…i don’t really even do that, what they don’t know is that they prolly can’t even do one good one even without the weight.
more upper back
use safety bar
stop reading off the shelf fitness mags, they are dumb and horrible…brah! my buddy conorh has made the most progress he’s made by stop reading bullshit and just doing the most basic exercises again, but just working harder on shit. he pretty much just modified 5/3/1 and didn’t do anything real fancy…except on down weeks, then that’s where some of these different exercises came about lol.
don’t think you are strong, don’t cop out and set some kind of low standard for yourself because you think some number is to high for you. to many people set their sights on some extremely mediocre number for their lifts, do they not want to try hard? or maybe they just don’t want to be that strong…also big cop out. keep setting some reachable goals and making that goal and just keep upping it. if you bench 250 now, maybe set 315 as your goal, then 365, then 405. don’t just shoot straight for 405 cuz then it’s really hard to see the light at the end of the tunnel so to speak.
don’t pretend you lift what you really can’t lift. rep calcs are pretty much shit. we used them in college track, not real useful, do you know what a 205x5 bench converts to? it’s 205x5, nothing more, nothing less. if you half bench 315, you do not bench 315. if you quarter squat 400 you do not squat 400. if the bar does not touch your chest then it’s not a full bench, if your hip crease is not close to the height of your knee then it’s not a squat. side note, if you don’t compete i feel there is no reason to go to parallel(unless you are an oly lifter or bodybuilder trying to build quads), my reason? if you go to jump do you go down to parallel? if you want to do an explosive movement do you go to parallel? i think it’s easier to add poundage with a partial range of motion, so what’s better, adding 20lbs to an “atg” squat or 60lbs to a 1" above parallel squat? up to you but i think you would get more benefit from the 60lb increase.
i think that about sums everything up. these are pretty much all the realizations i had to go through to make the progress i’ve made. i hope someone reading this may take a few into consideration. it may not be what you want to hear but sometimes “tough love” is what people need. to end this i would like to say “shut the fuck up and lift.” i think that is an adequate and fitting ending.
full range, warmup- 135, 225
315x1
405x1
495x1 reverse bands(less tension than last time) added belt
585x1
675x3
725x1
725x1 added king suit
585x5x2
ytwl’s- 8lb x10 cycles, x7 cycles
that’s all, kinda like how this was done, even though it wasn’t what i had planned. i rearranged my band setup and it turned out to be about -80lbs at top. my back is def pretty sore now, hopefully i’ll get some more dead work in before the meet, i’m thinking about using this same template but just increasing the weight 10-20lbs on everything.
[quote]grettiron wrote:
Dude I went to my school gym today and saw all the stupid shit you get pissed about. Sorry you have to go thru that!
Also have to print out #4 and stick it to my monitor or something. What are you weighing? 190s?[/quote]
haha awesome, yea it’s everywhere. and i’m weighing in the high 190’s, still haven’t hit the 200 mark yet, don’t really want to either, i want to stay around where i am so i really don’t have to cut to make 198. maybe get up to 205 in the next 6 months.
yea it’s easy to make yourself think you are eating a lot, i learned to force feed myself lol, then gaining weight didn’t seem as hard.
ghr- bw x25x2
reverse grip curls on curl bar- 10lb per side x25x2
band knee outs- x15, x20
ytwl’s- 8lb db x7 cycles x2
that’s it, intended to do 3 reps on my reverse band but did one and called it good after that. i have vid of the 630, def pretty hard. not going up in weights next few weeks for my rep work, just decrease box height then switch to straight bar for 1-3 weeks, just gonna depend how my elbows and shoulders feel. squatting didn’t feel as good tonight as it did last week, it always seems like when i get to do dead work on sat my squat day the next week takes a little toll.
i’m sick of dealing with where i’m lifting, and everyone just seems to irritate me(and all the other people i lift with) because of the shit they are doing. i’m real real close to buyin some equip and having people just split the cost of a lease on a building. then eventually if we get enough people maybe turn it into a little business. i just want my own place to lift with equip that i want and that is useful.
we had a little visitor in the gym tonight for a little bit, i’ll put up a photo hahaha
fat bar floor press- 170x12, 220x12, 240x12
reverse grip curls with curl bar- bar x40
that’s it, we cut things short to go to a chinese buffet lol. i was real happy with my 335x3, but on the 365 i just waited to long to do it and i think i was kinda spent from the 335. my gf came up again and lifted with us, so between her and watchin people it was a little hectic for my benching. one of my training partners just hit 405 for 1.6 lol, i hardly helped on the second rep, so it’ll be there next time.
i’m getting real tired of seeing dumb shit in the gym. when we got there last night there were 2 people wrist curling and one guy curling in a squat rack. then later some kid was attempting to squat and was also using the manta gay. if you feel for some reason you need more forearm work, just do more pullups…if you can’t do any more pullups then you should prolly work on other shit instead of wrist curls. i highly doubt that their forearms are what’s holding them back, in fact i think the cause of what’s holding them back is wrist curling.
Shits weak. . .why dont u post some serious BB curls, KAI! I thoroughly enjoyed ur rant as I think I heard the same thing when u came to visit. . .but I think this rant is spilling over into a month long rant as u just bitched in ur last post again lol. But seriously looks like things are going well for ya keep it up.
ssb very low box- 260x10x2
strong band ab work- x15x3
reverse grip curls on curl bar- 5lb per side x25x2
that’s all, i did everything i wanted to do except get that 700, it was close, i switched wraps cuz after using the apt ones the metal ones didn’t even seem tight at all so i opted for my apt ones on my last set but maybe i shouldn’t have. i think my position was ok, my back just caved so i’m not sure if i changed a couple things if that woulda made a difference but i feel like my body just needs some time off, i think i’ll take next week off and actually take it off, then i think that will work even better for meet timing. i have vid of the 665 and 700. the 665 looks a little slow but i knew i was gonna get it so i’m not sure i tried all that hard. i’m really looking forward to straight bar and i think 700 is gonna fall, hopefully ssb before straight bar but i’ll take it any way it comes lol.
[quote]odiE321 wrote:
Shits weak. . .why dont u post some serious BB curls, KAI! I thoroughly enjoyed ur rant as I think I heard the same thing when u came to visit. . .but I think this rant is spilling over into a month long rant as u just bitched in ur last post again lol. But seriously looks like things are going well for ya keep it up. [/quote]
yea what can i say, i love to hate, and people do dumb shit. well i should if i want ginger size arms but mine are actually getting bigger lol.
so after watching vid frame by frame, i found that when i’m touching the box or just about to touch it my shins straighten out and my thighs get pushed back, possibly getting me out of position, i think my apt wraps are just to stiff for raw work, you can see it in the other vids and it doesn’t happen when i’m wearing my other wraps. this may also explain why things don’t always go the best or feel right when i’ve been wearing my apt wraps. just goes to show you that you can have to stiff of knee wraps.
