I keep forgetting to list my extra workouts. I missed yesterday’s, but other than that it is going in a normal order.
extra workout: single leg weighted hip thrusts 25X11, 11 per side hanging leg raise to chin up bar bwX9
I half assed retested my deadlift for you lol looks horride
[quote]Reed wrote:
I half assed retested my deadlift for you lol looks horride[/quote]
How much are you weighing now? I want to beat your current deadlift before I am 19. 
[quote]browndisaster wrote:
[quote]DSSG wrote:
[quote]browndisaster wrote:
I’m the underdog on every lift at the moment
-_______________________________________________________________-[/quote]
I bet someone wished they had my testosterone levels. ;)[/quote]
placebro please[/quote]
Or I have a higher quantity of receptors for Testosterone. And there’s always my favorite: I am just a bad ass.
AM: extra workout: single leg hip thrust 25X13, 13 per side hanging leg raise to chin up bar bwX10
PM: Max effort squat day
Moderate stance squat
45X5
95X5
135X5
185X5
225X5
255X3
275X3
295X1
310X1 EASY
330X1 10 pound PR, I absolutely fucked up the walkout, and I think I lost energy for my squat from that
300X0 unracked the weight, and instantly thought “fuck that”
conventional stance arched back good morning
175X10 1 minute rest
175X10
175X6
175X3
weighted behind head set up
35X4 1 minute rest
35X3
35X2
35X1
round back extensions
25X20, 30 second rest
25X12
25X5
My form was much better on the squat than my 320 squat. I probably had 335 if I did not fuck up my walkout, and my abs/back did not seem like a limiting factor at all.
[quote]DSSG wrote:
[quote]Reed wrote:
I half assed retested my deadlift for you lol looks horride[/quote]
How much are you weighing now? I want to beat your current deadlift before I am 19. :)[/quote]
about the same as I have been 218ish in the morning. Planning cutting weight to 198 weight class so I have a shot at totaling 1500 as a junior at Record Breakers and hopefully qualing for Raw Unity with a 550 Squat, 350 Bench (my elbow problem is going to make this very hard to do) and 600 Deadlift (Sumo and with a good Deadlift Bar especially a Okie this is pretty possible I believe). Hahaha you shouldn’t have a problem doing that buddy I am a horrid puller in my opinion unless I can get in to Sumo Position and then I am average and your a freak so you will make it.
[quote]DSSG wrote:
AM: extra workout: single leg hip thrust 25X13, 13 per side hanging leg raise to chin up bar bwX10
PM: Max effort squat day
Moderate stance squat
45X5
95X5
135X5
185X5
225X5
255X3
275X3
295X1
310X1 EASY
330X1 10 pound PR, I absolutely fucked up the walkout, and I think I lost energy for my squat from that
300X0 unracked the weight, and instantly thought “fuck that”
conventional stance arched back good morning
175X10 1 minute rest
175X10
175X6
175X3
weighted behind head set up
35X4 1 minute rest
35X3
35X2
35X1
round back extensions
25X20, 30 second rest
25X12
25X5
My form was much better on the squat than my 320 squat. I probably had 335 if I did not fuck up my walkout, and my abs/back did not seem like a limiting factor at all.
[/quote]
Finally got the video to load site said it was under maintenance every time I tried. Only weakness I see in the current video is your hips shooting up and turning it into a very subtle Good Morning. This is most likely do to weak glutes and or hams. I would attack this by keeping your pretty much the same main ME moves but, add in LOW LOW LOW Pause Squats to the mix and correcting your problem with your assistance work. Start adding in Hip Thrusts, Lunges, Stiff Leg Deadlifts ( slow decent not allowing weight to touch the floor short pause at the bottom and return ), and HEAVY Core Stability work such as Weighted Planks heavy as possible for sets of 15-20 seconds to teach you to really lock in position.
Other than that you looked golden. Great Depth, Knees stayed out from start to finish, chest stayed high for the majority of the lift minus the good morning variation which pulling your elbows under the bar will help as well. This is what Steve Goggins is trying to get me to fix now. I have terrible external rotation and have a very hard time pulling my elbows forward under the bar but when I actively try my hardest I have much better form and much better power out of the hole. Just keep everything going the way your going and you will be good to go.
[quote]Reed wrote:
[quote]DSSG wrote:
[quote]Reed wrote:
I half assed retested my deadlift for you lol looks horride[/quote]
How much are you weighing now? I want to beat your current deadlift before I am 19. :)[/quote]
about the same as I have been 218ish in the morning. Planning cutting weight to 198 weight class so I have a shot at totaling 1500 as a junior at Record Breakers and hopefully qualing for Raw Unity with a 550 Squat, 350 Bench (my elbow problem is going to make this very hard to do) and 600 Deadlift (Sumo and with a good Deadlift Bar especially a Okie this is pretty possible I believe). Hahaha you shouldn’t have a problem doing that buddy I am a horrid puller in my opinion unless I can get in to Sumo Position and then I am average and your a freak so you will make it.[/quote]
It seems like the squat is your lift, and the deadlift is mine.
[quote]Reed wrote:
[quote]DSSG wrote:
AM: extra workout: single leg hip thrust 25X13, 13 per side hanging leg raise to chin up bar bwX10
PM: Max effort squat day
Moderate stance squat
45X5
95X5
135X5
185X5
225X5
255X3
275X3
295X1
310X1 EASY
330X1 10 pound PR, I absolutely fucked up the walkout, and I think I lost energy for my squat from that
300X0 unracked the weight, and instantly thought “fuck that”
conventional stance arched back good morning
175X10 1 minute rest
175X10
175X6
175X3
weighted behind head set up
35X4 1 minute rest
35X3
35X2
35X1
round back extensions
25X20, 30 second rest
25X12
25X5
My form was much better on the squat than my 320 squat. I probably had 335 if I did not fuck up my walkout, and my abs/back did not seem like a limiting factor at all.
[/quote]
Finally got the video to load site said it was under maintenance every time I tried. Only weakness I see in the current video is your hips shooting up and turning it into a very subtle Good Morning. This is most likely do to weak glutes and or hams. I would attack this by keeping your pretty much the same main ME moves but, add in LOW LOW LOW Pause Squats to the mix and correcting your problem with your assistance work. Start adding in Hip Thrusts, Lunges, Stiff Leg Deadlifts ( slow decent not allowing weight to touch the floor short pause at the bottom and return ), and HEAVY Core Stability work such as Weighted Planks heavy as possible for sets of 15-20 seconds to teach you to really lock in position.
Other than that you looked golden. Great Depth, Knees stayed out from start to finish, chest stayed high for the majority of the lift minus the good morning variation which pulling your elbows under the bar will help as well. This is what Steve Goggins is trying to get me to fix now. I have terrible external rotation and have a very hard time pulling my elbows forward under the bar but when I actively try my hardest I have much better form and much better power out of the hole. Just keep everything going the way your going and you will be good to go.[/quote]
Thanks, and turning my squat into a slight good morning has been my oldest form problem. I believe it is the glutes instead of the hamstrings that are the issue for turning my squat into a good morning. Here is my plan
ME work
Week 1:front squat
week 2:wide stance pause squat
week 3:good morning
week 4:pause front squat against light bands
week 5:Deficit sumo deadlifts
week 6:wide stance free squat
week 7:moderate stance squat with rev light bands
week 8:retest squat if feeling good this week, if not then turn this into an assistance day then move things on the normal schedule
weel 9:retest conventional deadlift
week 1-3 assistance/accessory work after ME work
hip thrusts 5X10
weighted planks alternated with suitcase deadlifts
five sets of upper back work upper back work
week 4-6
barbell lunges 4X8
weighted planks alternated with suitcase deadlifts
NGHR variation
week 7-9
sumo SLDL going from top to bottom 5X8
weighted planks alternated with one arm farmer walks
five sets of upper back work
DE day
alternating between two cycles 47/51/53 of 330 with light+mini bands then 50/55/60 with light bands with a moderate stance instead of wide to try to save my hips some 8X2/8X2/8X2 for the 47/51/53 cycle 10X2/8X2/6X2 for the 50/55/60 cycle
conventional deadlift against doubled light bands 55/60/65
always some conventional stance good morning variation
weighted abs with front squat holds, one arm deadlifts, side bends, ect
hamstring/glute/lower back exercise pullthroughs, DB swings, ect
This is pretty lame, but today’s another conditioning workout skipped. I’ve had a good old nose bleed today, and my throat has been hellish today. I am not quite sure how conditioning would effect my already angry throat (yep, I’m definitely sounding like a pussy at the moment). I will make sure to get some conditioning in next Tuesday, and Saturday.
extra workout: single leg weighted hip thrust 25X15, 15 per side hanging leg raise to chin up bar bwX12
sprints 4X1200 feet
I realized I was being a pussy, and overreacting. My throat ended up just being a major annoyance instead of a problem.
[quote]DSSG wrote:
[quote]Reed wrote:
[quote]DSSG wrote:
AM: extra workout: single leg hip thrust 25X13, 13 per side hanging leg raise to chin up bar bwX10
PM: Max effort squat day
Moderate stance squat
45X5
95X5
135X5
185X5
225X5
255X3
275X3
295X1
310X1 EASY
330X1 10 pound PR, I absolutely fucked up the walkout, and I think I lost energy for my squat from that
300X0 unracked the weight, and instantly thought “fuck that”
conventional stance arched back good morning
175X10 1 minute rest
175X10
175X6
175X3
weighted behind head set up
35X4 1 minute rest
35X3
35X2
35X1
round back extensions
25X20, 30 second rest
25X12
25X5
My form was much better on the squat than my 320 squat. I probably had 335 if I did not fuck up my walkout, and my abs/back did not seem like a limiting factor at all.
[/quote]
Finally got the video to load site said it was under maintenance every time I tried. Only weakness I see in the current video is your hips shooting up and turning it into a very subtle Good Morning. This is most likely do to weak glutes and or hams. I would attack this by keeping your pretty much the same main ME moves but, add in LOW LOW LOW Pause Squats to the mix and correcting your problem with your assistance work. Start adding in Hip Thrusts, Lunges, Stiff Leg Deadlifts ( slow decent not allowing weight to touch the floor short pause at the bottom and return ), and HEAVY Core Stability work such as Weighted Planks heavy as possible for sets of 15-20 seconds to teach you to really lock in position.
Other than that you looked golden. Great Depth, Knees stayed out from start to finish, chest stayed high for the majority of the lift minus the good morning variation which pulling your elbows under the bar will help as well. This is what Steve Goggins is trying to get me to fix now. I have terrible external rotation and have a very hard time pulling my elbows forward under the bar but when I actively try my hardest I have much better form and much better power out of the hole. Just keep everything going the way your going and you will be good to go.[/quote]
Thanks, and turning my squat into a slight good morning has been my oldest form problem. I believe it is the glutes instead of the hamstrings that are the issue for turning my squat into a good morning. Here is my plan
ME work
Week 1:front squat
week 2:wide stance pause squat
week 3:good morning
week 4:pause front squat against light bands
week 5:Deficit sumo deadlifts
week 6:wide stance free squat
week 7:moderate stance squat with rev light bands
week 8:retest squat if feeling good this week, if not then turn this into an assistance day then move things on the normal schedule
weel 9:retest conventional deadlift
week 1-3 assistance/accessory work after ME work
hip thrusts 5X10
weighted planks alternated with suitcase deadlifts
five sets of upper back work upper back work
week 4-6
barbell lunges 4X8
weighted planks alternated with suitcase deadlifts
NGHR variation
week 7-9
sumo SLDL going from top to bottom 5X8
weighted planks alternated with one arm farmer walks
five sets of upper back work
DE day
alternating between two cycles 47/51/53 of 330 with light+mini bands then 50/55/60 with light bands with a moderate stance instead of wide to try to save my hips some 8X2/8X2/8X2 for the 47/51/53 cycle 10X2/8X2/6X2 for the 50/55/60 cycle
conventional deadlift against doubled light bands 55/60/65
always some conventional stance good morning variation
weighted abs with front squat holds, one arm deadlifts, side bends, ect
hamstring/glute/lower back exercise pullthroughs, DB swings, ect
[/quote]
Looks Perfect wouldn’t change a thing
[quote]Reed wrote:
[quote]DSSG wrote:
[quote]Reed wrote:
[quote]DSSG wrote:
AM: extra workout: single leg hip thrust 25X13, 13 per side hanging leg raise to chin up bar bwX10
PM: Max effort squat day
Moderate stance squat
45X5
95X5
135X5
185X5
225X5
255X3
275X3
295X1
310X1 EASY
330X1 10 pound PR, I absolutely fucked up the walkout, and I think I lost energy for my squat from that
300X0 unracked the weight, and instantly thought “fuck that”
conventional stance arched back good morning
175X10 1 minute rest
175X10
175X6
175X3
weighted behind head set up
35X4 1 minute rest
35X3
35X2
35X1
round back extensions
25X20, 30 second rest
25X12
25X5
My form was much better on the squat than my 320 squat. I probably had 335 if I did not fuck up my walkout, and my abs/back did not seem like a limiting factor at all.
[/quote]
Finally got the video to load site said it was under maintenance every time I tried. Only weakness I see in the current video is your hips shooting up and turning it into a very subtle Good Morning. This is most likely do to weak glutes and or hams. I would attack this by keeping your pretty much the same main ME moves but, add in LOW LOW LOW Pause Squats to the mix and correcting your problem with your assistance work. Start adding in Hip Thrusts, Lunges, Stiff Leg Deadlifts ( slow decent not allowing weight to touch the floor short pause at the bottom and return ), and HEAVY Core Stability work such as Weighted Planks heavy as possible for sets of 15-20 seconds to teach you to really lock in position.
Other than that you looked golden. Great Depth, Knees stayed out from start to finish, chest stayed high for the majority of the lift minus the good morning variation which pulling your elbows under the bar will help as well. This is what Steve Goggins is trying to get me to fix now. I have terrible external rotation and have a very hard time pulling my elbows forward under the bar but when I actively try my hardest I have much better form and much better power out of the hole. Just keep everything going the way your going and you will be good to go.[/quote]
Thanks, and turning my squat into a slight good morning has been my oldest form problem. I believe it is the glutes instead of the hamstrings that are the issue for turning my squat into a good morning. Here is my plan
ME work
Week 1:front squat
week 2:wide stance pause squat
week 3:good morning
week 4:pause front squat against light bands
week 5:Deficit sumo deadlifts
week 6:wide stance free squat
week 7:moderate stance squat with rev light bands
week 8:retest squat if feeling good this week, if not then turn this into an assistance day then move things on the normal schedule
weel 9:retest conventional deadlift
week 1-3 assistance/accessory work after ME work
hip thrusts 5X10
weighted planks alternated with suitcase deadlifts
five sets of upper back work upper back work
week 4-6
barbell lunges 4X8
weighted planks alternated with suitcase deadlifts
NGHR variation
week 7-9
sumo SLDL going from top to bottom 5X8
weighted planks alternated with one arm farmer walks
five sets of upper back work
DE day
alternating between two cycles 47/51/53 of 330 with light+mini bands then 50/55/60 with light bands with a moderate stance instead of wide to try to save my hips some 8X2/8X2/8X2 for the 47/51/53 cycle 10X2/8X2/6X2 for the 50/55/60 cycle
conventional deadlift against doubled light bands 55/60/65
always some conventional stance good morning variation
weighted abs with front squat holds, one arm deadlifts, side bends, ect
hamstring/glute/lower back exercise pullthroughs, DB swings, ect
[/quote]
Looks Perfect wouldn’t change a thing[/quote]
Thanks. I would hope that by now I know somewhat how my body works, and how to train weaknesses. 
The help is always appreciated.
[quote]DSSG wrote:
[quote]trivium wrote:
You’re gonna catch me soon on DL.[/quote]
And I weigh a good 35 pounds less than you. 
I believe I read somewhere that you weigh 200?[/quote]
202.2 as of this morning.
extra workout: single leg hip thrust bwX17, 17 hanging leg raise bwX12
PM:
Narrow grip floor pres
45X5
95X5
135X5
165X5
190X3
210X1
225X1
235X1
240X1
245X1
close grip rev light band Jm press from floor
140X6 1 minute rest
140X6
140X6
140X6
140X4
140X1
upper back hell (weighted dad hang pull/chin up and cuban press super set)
wide grip pull up 10X10 60X19
pull up 10X10 60X8
wide/neutral grip 10X4 60X5
neutral grip 10X5 60X4
chin up 10X7 60X3
wide grip pull up 10X4 60X6
pull up 10X5 60X4
wide/neutral grip pull up 10X2 60X3
Yesterday: Was sick, and only had 5 hours of sleep, extra workout stuff was even harder for the same amount of repss
extra workout: single leg hip thrust bwX19, 19 hanging leg raise to chin up bar bwX13
Today:
DE squat/deadlift
DE moderate stance squat against light+mini bands
155X2 for 8 sets, 45 second rest for first three sets, 1 minute rest for everything else
doubled light band Conv DE pulls
215X1 for 8 sets, 20 second rest
conventional stance good morning from #12 pins
200X3 1 and a half minutes rest
200X3
200X3
side bends
90X8 per side, 45 second rest
90X7 per side
90X7 per side
90X7 per side
NGHR with hands on head
bwX4 1 minute rest
bwX2
bwX2
You have your own home gym dont you?
Im asking as I am thinking about setting one up myself. Do you have a GHR machine?
tweet
[quote]theBird wrote:
You have your own home gym dont you?
Im asking as I am thinking about setting one up myself. Do you have a GHR machine?
tweet[/quote]
Yes, I own a home gym. Unfortunately I do not have a GHR bench, it is far too expensive for me at the moment. My list of priorities for equipment goes: 1: A good barbell 2: an adjustable box squat box 3: safety squat bar 4: More accommodating resistance (stronger bands/chain set up) 5: GHR bench
However, if you want to bring up weak hamstrings, and you don’t want to tear a hamstring trying a NGHR (these are really damn hard), or you want to be able to keep in GHR variations longer then a bench is fantastic. The natural version also beats your ankles to hell.
AM: single leg hip thrust 25X20, 20 per side hanging leg to chin up bar bwX14
DE bench against doubled micros 135X3 for 8 sets, 45 second rest
wide grip Z press from #8 pin
100X8
100X4
100X4
wide grip bent over row with 2 second hold
215X6 1 and a half minutes rest
215X4
215X4
dead hang chin up
bwX17 1 minute rest
bwX9
bwX1 everything was dead
bent over rear delt partials
40X25 30 second rest
40X11
40X18
deadstop tricep extension, and curl super set
105X4, 4
105X2, 1 drop set 95X2, 4
Good training session. DE work was great, supplemental work strong, back work/rear delt work great, and accidentally went a little too heavy on arm work.
Extra workout: single leg calf raise 45X16 per side, 16 per side weighted hanging leg raise 10X6
Tomorrow I am going to front squat at least 270. I shall even tackle 275 if it seems like it is in the cards. Brown disaster, that will be one lift I beat you to, you should step the fuck up.