[quote]ballin28 wrote:
great thread your are really coming along. Those are some good numbers bro keep up the good work.
Don’t know if this has been asked before but was your training like before you started this journey? you were pretty lean.[/quote]
That would be due to my running my ass off on the treadmill everyday. My training so was catabolic it’s not even worth mentioning.
I was lean because of how I ate.
December 11th, 2006
Training: 5 Day Split - Upper
Resistance Training:
-A Standing Military Presses @ 120lbs 1 x 5, @ 140lbs 1 x 3, @ 155lbs 1 x 1, @ 130lbs 1 x 5, @ 145lbs 1 x 3, @ 160lbs 1 x 1. Instinctive rest. Last Time: @ 120lbs 1 x 5, @ 135lbs 1 x 3, @ 150lbs 1 x 1, @ 130lbs 1 x 5, @ 140lbs 1 x 3, @ 155lbs 1 x 1
-B1 Incline Bench Presses @ 165lbs 1 x 5, 3 x 4, 1 x 3. 45 seconds rest before B2. Last Time: 2 x 5, 2 x 4, 1 x 3
-B2 DB Rows @ 80lbs DBs 5 x 5. 45 seconds rest before B1. Last Time: @ 75lbs DBs
-C1 Chins @ Bodyweight + 25lbs 3 x 5, 1 x 4, 1 x 3. 45 seconds rest before C2. Last Time: same
-C2 Dips @ Bodyweight + 50lbs 4 x 5, 1 x 4. 45 seconds rest before C1. Last Time: @ Bodyweight + 45lbs 5 x 5
-D1 Cheat Curls @ 90lbs 5 x 5. 45 seconds rest before D2. Last Time: @ 85lbs
-D2 DB Overhead Triceps Extensions @ 70lbs 5 x 5. 45 seconds rest before D1. Last Time: 4 x 5, 1 x 4
Grip Work: Crushing Grip
-Static Barbell Holds @ 305lbs 3 x 5 seconds. Instinctive rest. Last Time: @ 300lbs
-Captains of Crush Trainer @ 100lbs 3 x 12 seconds. Last Time: same
Duration: 2 hours 25 minutes
Comments:
This session started out awesome. I hit 160lbs on the military but the concentric took about 5 seconds and I was beat red LOL. I progressed on everything except chins, which I stayed the same on and incline bench press which I acutally regressed on. It’s hard to tell if I made progress on chins due to fluctuating bodyweight but the incline bench puzzles me. I also did some cardio today for 30 minuts thus the long duration.
if your incline wasnt as strong as usual its because of the shoulder press
[quote]Brendan Ryan wrote:
Well, a not-so-good weigh-in today has got me thinking. I only gained a pound which puts me at 184lbs with less than 3 weeks before it’s time to diet. I’ve been thinking about my enxt program. I nEED to get stronger.
I KNOW THAT:
Best of luck with the contest prep, ive thought of maybe doing a contest one day, a bit further down the road, but you doing one right now is really a kick in the ass for me, it pretty much made me sign up for my first powerlifting contest, its in march, same month as your contest i believe, maybe we’ll both be out there kicking ass for the first time on the same day man.
Iron Forever - WS4
[quote]n3wb wrote:
if your incline wasnt as strong as usual its because of the shoulder press [/quote]
Good point.
[quote]WS4adumbastard wrote:
Brendan Ryan wrote:
Well, a not-so-good weigh-in today has got me thinking. I only gained a pound which puts me at 184lbs with less than 3 weeks before it’s time to diet. I’ve been thinking about my enxt program. I nEED to get stronger.
I KNOW THAT:
Best of luck with the contest prep, ive thought of maybe doing a contest one day, a bit further down the road, but you doing one right now is really a kick in the ass for me, it pretty much made me sign up for my first powerlifting contest, its in march, same month as your contest i believe, maybe we’ll both be out there kicking ass for the first time on the same day man.
Iron Forever - WS4
[/quote]
Trust me I’ve thought about it. But, if I don’t go now, I won’t be able to have the money to pay for a prep guy (it’s my Christmas gift) and it’s a goal of mine to compete before college. I just need to stratch the itch, compete as a teen and I think after a contest I’ll be anxious to come back and hit it hard in the offseason.
Thanks for the good luck. Not many people on this site are supportive of teens competing. Other sites are a little more for some reason.
December 12th, 2006
Training: 5 Day Split - Lower
Resistance Training:
-A Deadlifts @ 275lbs 1 x 5, @ 300lbs 1 x 3, @ 345lbs 1 x 1, @ 280lbs 1 x 5, @ 315lbs 1 x 3, @ 350lbs 1 x 1. Instinctive rest. Last Time: @ 320lbs 1 x 5, @ 350lbs 1 x 3, @ 380lbs 1 x 1, @ 325lbs 1 x 5, @ 355lbs 1 x 3, @ 385lbs 1 x 1
-B1 Bulgarian Squats @ 55lbs DBs 5 x 8. 45 seconds rest before B2. Last Time: 4 x 8
-B2 Good Mornings @ 150lbs 5 x 8. 45 seconds rest before B1. Last Time: 4 x 8
-C1 Leg Press Calf Raises @ 460lbs 5 x 8. 45 seconds rest before C2. Last Time: 4 x 8
-C2 Assisted GHR’s @ Bodyweight 5 x 8. 45 seconds rest before C1. Last Time: 4 x 8
-D1 Leg Extensions @ 155lbs 5 x 8. 45 seconds rest before D2. Last Time: 4 x 8
-D2 Standing Leg Curls @ 30lbs 5 x 8. 45 seconds rest before D1. Last Time: 4 x 8
Grip Work: Wrist Extensors
-Reverse Barbell Curls @ 95lbs 3 x 3. Instinctive rest. Last Time: same
-Plate-Pinch Extensions @ 12.5lbs 3 x 3. Instinctive rest. Last Time: same
Duration: 2 hours 14 minutes
Comments:
Ugh, this session is so brutal. It started off fine because I was mostly working on form for the deadlifts. I took a video of almost every set trying to find what I’m doing wrong. It seems that no matter what I do or however I set up, I can’t get that prominent arch in my back that some people have. I really think it has to do with a weak upper back. I will have a video or two in a bit. The B superset had me almost dying and I got a nice LONG negative on eerything - especially the assisted GHR’s which were almost all negative. My hammies are fried.
350 x 1
315 x 3
Feedback appreciated. I need help.
Yeah, i dont know why anybody wouldnt be supportive of you, i cant imagine myself competing 2 years ago when i was your age. And its not like just because you are competing that you are saying that you reached your lifelong goals and that you are gonna coast from here on out, you can compete now and still continue to make progress. All the best man, and nice deadlifts today.
WS4
[quote]Brendan Ryan wrote:
December 12th, 2006
I was mostly working on form for the deadlifts. I took a video of almost every set trying to find what I’m doing wrong. It seems that no matter what I do or however I set up, I can’t get that prominent arch in my back that some people have. I really think it has to do with a weak upper back.
350 x 1
315 x 3
Feedback appreciated. I need help.[/quote]
Hmmm I can def see your problem, you clearly bring your mid back up at the onset of the lift. It looks like you do that even before the bar leaves the floor, almost like it is taking the strain before the pull. I’m sure there are more qualified deadlifters on ths site than me. However I would suggest that as you go to start your ascent you think about keeping your lower and mid back tight and visualise standing up tall so that your head/shoulders etc move up before your mid back arches up. Also maybe your hips need to be a little lower down at the start of the lift? which would give you more power through the hips/legs and less strain through the mid back.
I don’t know if you’ve tried this already but maybe it would be useful to do some sessions where you break the lift down into separate sections i.e floor to knee etc and if poss get an experienced deadlifter to work through these sections with you.
I would def try to sort this out as I think long term it could cause probs with your back. Anyways just my 2 cents worth, like I said hopefully someone with alot more experience of deads will help you out.
All the best and good luck for the comp.
Oh and are you gonna post any pre diet and post comp comparison pics? Would be nice to see your progress.
[quote]Lift & Eat wrote:
Brendan Ryan wrote:
December 12th, 2006
I was mostly working on form for the deadlifts. I took a video of almost every set trying to find what I’m doing wrong. It seems that no matter what I do or however I set up, I can’t get that prominent arch in my back that some people have. I really think it has to do with a weak upper back.
350 x 1
315 x 3
Feedback appreciated. I need help.
Hmmm I can def see your problem, you clearly bring your mid back up at the onset of the lift. It looks like you do that even before the bar leaves the floor, almost like it is taking the strain before the pull. I’m sure there are more qualified deadlifters on ths site than me. However I would suggest that as you go to start your ascent you think about keeping your lower and mid back tight and visualise standing up tall so that your head/shoulders etc move up before your mid back arches up. Also maybe your hips need to be a little lower down at the start of the lift? which would give you more power through the hips/legs and less strain through the mid back.
I don’t know if you’ve tried this already but maybe it would be useful to do some sessions where you break the lift down into separate sections i.e floor to knee etc and if poss get an experienced deadlifter to work through these sections with you.
I would def try to sort this out as I think long term it could cause probs with your back. Anyways just my 2 cents worth, like I said hopefully someone with alot more experience of deads will help you out.
All the best and good luck for the comp.
Oh and are you gonna post any pre diet and post comp comparison pics? Would be nice to see your progress.
[/quote]
I agree with this response. It seems you’re not bracing your abdominal muscles in the beginning of the lift. Imagine your torso as a lever whose force, combined with that of hip and glute drive, locks out the lift. The drive off the floor should be almost completely legs. From what I can see, you’re inadvertantly cheating now and using your back to get a little extra force off of the floor. As someone who has had thoracic problems because of deadlifting with shitty form, I’d recommend you scale the weight back until you can maintain a fairly neutral spine throughout the lift.
I’m not a pro, but that’s my 2c.
[quote]Lift & Eat wrote:
Brendan Ryan wrote:
December 12th, 2006
I was mostly working on form for the deadlifts. I took a video of almost every set trying to find what I’m doing wrong. It seems that no matter what I do or however I set up, I can’t get that prominent arch in my back that some people have. I really think it has to do with a weak upper back.
350 x 1
315 x 3
Feedback appreciated. I need help.
Hmmm I can def see your problem, you clearly bring your mid back up at the onset of the lift. It looks like you do that even before the bar leaves the floor, almost like it is taking the strain before the pull. I’m sure there are more qualified deadlifters on ths site than me. However I would suggest that as you go to start your ascent you think about keeping your lower and mid back tight and visualise standing up tall so that your head/shoulders etc move up before your mid back arches up. Also maybe your hips need to be a little lower down at the start of the lift? which would give you more power through the hips/legs and less strain through the mid back.
I don’t know if you’ve tried this already but maybe it would be useful to do some sessions where you break the lift down into separate sections i.e floor to knee etc and if poss get an experienced deadlifter to work through these sections with you.
I would def try to sort this out as I think long term it could cause probs with your back. Anyways just my 2 cents worth, like I said hopefully someone with alot more experience of deads will help you out.
All the best and good luck for the comp.
Oh and are you gonna post any pre diet and post comp comparison pics? Would be nice to see your progress.
[/quote]
Thanks for the response. I see what you mean and will try your tips.
I don’t think my ass needs to be lower though. I’ve tgried that and it just comes flying up. My body not built for that starting postition.
And hell yes I will be posting before and after.
[quote]WS4adumbastard wrote:
And its not like just because you are competing that you are saying that you reached your lifelong goals and that you are gonna coast from here on out, you can compete now and still continue to make progress…
WS4[/quote]
AMEN
[quote]DemiAjax wrote:
Lift & Eat wrote:
Brendan Ryan wrote:
December 12th, 2006
I was mostly working on form for the deadlifts. I took a video of almost every set trying to find what I’m doing wrong. It seems that no matter what I do or however I set up, I can’t get that prominent arch in my back that some people have. I really think it has to do with a weak upper back.
350 x 1
315 x 3
Feedback appreciated. I need help.
Hmmm I can def see your problem, you clearly bring your mid back up at the onset of the lift. It looks like you do that even before the bar leaves the floor, almost like it is taking the strain before the pull. I’m sure there are more qualified deadlifters on ths site than me. However I would suggest that as you go to start your ascent you think about keeping your lower and mid back tight and visualise standing up tall so that your head/shoulders etc move up before your mid back arches up. Also maybe your hips need to be a little lower down at the start of the lift? which would give you more power through the hips/legs and less strain through the mid back.
I don’t know if you’ve tried this already but maybe it would be useful to do some sessions where you break the lift down into separate sections i.e floor to knee etc and if poss get an experienced deadlifter to work through these sections with you.
I would def try to sort this out as I think long term it could cause probs with your back. Anyways just my 2 cents worth, like I said hopefully someone with alot more experience of deads will help you out.
All the best and good luck for the comp.
Oh and are you gonna post any pre diet and post comp comparison pics? Would be nice to see your progress.
I agree with this response. It seems you’re not bracing your abdominal muscles in the beginning of the lift. Imagine your torso as a lever whose force, combined with that of hip and glute drive, locks out the lift. The drive off the floor should be almost completely legs. From what I can see, you’re inadvertantly cheating now and using your back to get a little extra force off of the floor. As someone who has had thoracic problems because of deadlifting with shitty form, I’d recommend you scale the weight back until you can maintain a fairly neutral spine throughout the lift.
I’m not a pro, but that’s my 2c. [/quote]
Brace the abs. Got it. But I was told not to squat the weight up?
[quote]Brendan Ryan wrote:
DemiAjax wrote:
Lift & Eat wrote:
Brendan Ryan wrote:
December 12th, 2006
I was mostly working on form for the deadlifts. I took a video of almost every set trying to find what I’m doing wrong. It seems that no matter what I do or however I set up, I can’t get that prominent arch in my back that some people have. I really think it has to do with a weak upper back.
350 x 1
315 x 3
Feedback appreciated. I need help.
Hmmm I can def see your problem, you clearly bring your mid back up at the onset of the lift. It looks like you do that even before the bar leaves the floor, almost like it is taking the strain before the pull. I’m sure there are more qualified deadlifters on ths site than me. However I would suggest that as you go to start your ascent you think about keeping your lower and mid back tight and visualise standing up tall so that your head/shoulders etc move up before your mid back arches up. Also maybe your hips need to be a little lower down at the start of the lift? which would give you more power through the hips/legs and less strain through the mid back.
I don’t know if you’ve tried this already but maybe it would be useful to do some sessions where you break the lift down into separate sections i.e floor to knee etc and if poss get an experienced deadlifter to work through these sections with you.
I would def try to sort this out as I think long term it could cause probs with your back. Anyways just my 2 cents worth, like I said hopefully someone with alot more experience of deads will help you out.
All the best and good luck for the comp.
Oh and are you gonna post any pre diet and post comp comparison pics? Would be nice to see your progress.
I agree with this response. It seems you’re not bracing your abdominal muscles in the beginning of the lift. Imagine your torso as a lever whose force, combined with that of hip and glute drive, locks out the lift. The drive off the floor should be almost completely legs. From what I can see, you’re inadvertantly cheating now and using your back to get a little extra force off of the floor. As someone who has had thoracic problems because of deadlifting with shitty form, I’d recommend you scale the weight back until you can maintain a fairly neutral spine throughout the lift.
I’m not a pro, but that’s my 2c.
Brace the abs. Got it. But I was told not to squat the weight up?
[/quote]
You don’t have to have hips low, you just have to have back straight and abs braced. You shouldn’t be squatting it, but you should have your hips low enough that you can maintain a neutral spine. The key is to start with a push from the legs, and not a pull with the back.
Thanks for answering my last set of questions, now I have another, lol. 
How do you feel about the training 2x/day as you did a few weeks back? How well do you feel it worked for you?
Thanks again
I just got the book Starting Strength and it has really helped improve my deadlift form.
You can think of it in 2 phases:
and
In the first phase, the only thing that should move is your knees, which push the floor away like a leg press. The angle between your torso and your thighs should not change at all.
Your knees will be almost completely straightened just as the bar reaches them. Having straight knees at this point is important, because if they were still bent, you would have to swing the bar away from your body to get around them.
Once you are around knee level you can begin the hip extension phase. Now the angle between your torso and hips increases as you straighten your hips.
I deadlifted incorrectly for a long time before I got the book and learned how it can be thought of as two phases.
[quote]DemiAjax wrote:
Brendan Ryan wrote:
DemiAjax wrote:
Lift & Eat wrote:
Brendan Ryan wrote:
December 12th, 2006
I was mostly working on form for the deadlifts. I took a video of almost every set trying to find what I’m doing wrong. It seems that no matter what I do or however I set up, I can’t get that prominent arch in my back that some people have. I really think it has to do with a weak upper back.
350 x 1
315 x 3
Feedback appreciated. I need help.
Hmmm I can def see your problem, you clearly bring your mid back up at the onset of the lift. It looks like you do that even before the bar leaves the floor, almost like it is taking the strain before the pull. I’m sure there are more qualified deadlifters on ths site than me. However I would suggest that as you go to start your ascent you think about keeping your lower and mid back tight and visualise standing up tall so that your head/shoulders etc move up before your mid back arches up. Also maybe your hips need to be a little lower down at the start of the lift? which would give you more power through the hips/legs and less strain through the mid back.
I don’t know if you’ve tried this already but maybe it would be useful to do some sessions where you break the lift down into separate sections i.e floor to knee etc and if poss get an experienced deadlifter to work through these sections with you.
I would def try to sort this out as I think long term it could cause probs with your back. Anyways just my 2 cents worth, like I said hopefully someone with alot more experience of deads will help you out.
All the best and good luck for the comp.
Oh and are you gonna post any pre diet and post comp comparison pics? Would be nice to see your progress.
I agree with this response. It seems you’re not bracing your abdominal muscles in the beginning of the lift. Imagine your torso as a lever whose force, combined with that of hip and glute drive, locks out the lift. The drive off the floor should be almost completely legs. From what I can see, you’re inadvertantly cheating now and using your back to get a little extra force off of the floor. As someone who has had thoracic problems because of deadlifting with shitty form, I’d recommend you scale the weight back until you can maintain a fairly neutral spine throughout the lift.
I’m not a pro, but that’s my 2c.
Brace the abs. Got it. But I was told not to squat the weight up?
You don’t have to have hips low, you just have to have back straight and abs braced. You shouldn’t be squatting it, but you should have your hips low enough that you can maintain a neutral spine. The key is to start with a push from the legs, and not a pull with the back. [/quote]
Gotcha.
[quote]cobain67 wrote:
Thanks for answering my last set of questions, now I have another, lol.
How do you feel about the training 2x/day as you did a few weeks back? How well do you feel it worked for you?
Thanks again[/quote]
Honestly, I wouldn’t reccomend it for the majority of people for an extended period of time - unless you’re talking about something like high intesity in the morning and technique work/cardio etc. at night. It will definitely put you in a state of overreaching for MOST people (including myself). So if you do decide to do it, keep it at max of 4 weeks.
I definitely did NOT receive my best gains in that time period.
[quote]smallmike wrote:
I just got the book Starting Strength and it has really helped improve my deadlift form.
You can think of it in 2 phases:
and
In the first phase, the only thing that should move is your knees, which push the floor away like a leg press. The angle between your torso and your thighs should not change at all.
Your knees will be almost completely straightened just as the bar reaches them. Having straight knees at this point is important, because if they were still bent, you would have to swing the bar away from your body to get around them.
Once you are around knee level you can begin the hip extension phase. Now the angle between your torso and hips increases as you straighten your hips.
I deadlifted incorrectly for a long time before I got the book and learned how it can be thought of as two phases.[/quote]
Yeah, it’s been on my list of books to read. But with authors like CW coming out with books I don’t think I’ll ever get to some of them LOL.
December 14th, 2006
Training: 5 Day Split - Chest, Delts and Tris
Resistance Training:
-A DB Bench Presses @ 80lbs DBs with rest-pause method 1x10x2x2 drop set to @ 70lbs DBs 1 x 2x1x1. Last Time: 1x9x2x1 drop set to @ 70lbs DBs 1 x 2 (no rest pause on the drop set)
-B Low Pulley Cable Cross-Overs @ 35lbs 1 x 21. Last Time: @ 32.5lbs 1 x 20
-C1 Standing Arnold Presses @ 50lbs DBs 1 x 10. No rest before C2. Last Time: only C1 and C2
-C2 Standing DB Military Presses @ 40lbs DBs 1 x 3. No rest before C3. Last Time: only C1 and C2, 1 x 2
-C3 Hammer Strength Military Presses @ 70lbs 1 x 3. Last Time: only C1 and C2, NA
-D Seated Lateral Raises @ 25lbs DBs 1 x 16. Last Time: 1 x 14
-E Reverse Flies @ 100lbs 1 x 23. Last Time: @ 80lbs 1 x 27
-F Skullcrushers @ 80lbs 1 x 12, 1 x 9. 60 seconds rest between sets. Last Time: @ 80lbs 1 x 12, 1 x 8
Pump Sets:
-Pec Dec @ 70lbs 1 x 100. Last Time: @ 50lbs
-Machine Shoulder Presses @ 20lbs 1 x 100. Last Time: same
-Machine Push-Downs @ 15lbs 1 x 100. Last Time: same
Duration: 1 hour 51 mintues
Comments:
This was a pretty damn good workout. I managed to progress at least a little bit everywhere. I like these types of workouts. I may come back to them in my next offseason. I did some cardio again today on the bike with 2 Tabata sessions (on at the beginning and one at the end). It wasn’t as hard as I thought it would be though. Don’t get me wrong, it’s still an ass kicker. I jsut think I’ve done harder things.
DB Bench