What’s up, ladies? I was gone for the last week on business with little to no time to get on the internet. Had to make due with a few crappy light DB workouts at the hotel gym last week that I won’t bother posting up here. Looks like you all have been kicking ass in my absence. Good job all!
I got back in my real gym today and was able to somewhat pick up where I left off with Nate’s program.
This was originally supposed to be 3x3 @215, but I thought I could hit 3x3 @ 225. Not so much. The 3rd rep stopped and went right back down, so I backed off to 205, got my form in check, then went for 215, with the intention of adding 5# per set and doing 3 @225 for the final set. after the first 220# set, I knew 225 wasn’t happening this week, so I finished out at 220. I’ll hit 2x2 @230 next week. I think the week off threw me out of sync.
Its a soft cheese, most similar to cottage cheese. If you imagine the solid bits in cottage cheese its just like that.
“Quark (or qvark) is a type of fresh cheese of Central European origin. Dictionaries usually translate it as curd cheese. It is soft, white and un-aged, similar to Fromage frais. It is not the same thing as cream cheese or cottage cheese. It is distinctly different from ricotta because ricotta (Italian: recooked) is made from scalded whey.”
What i actually do is mix it with a little coco powder and sweetner and munch with peanut butter. AMAZING!!!
So, does anyone in the brotherhood utilize a big arch while benching? I’m trying to get the biggest arch I can and improve my leg drive. I think I’ve almost got it but lately my left leg has started to spasm during my leg drive. It sucks.
Just wondering if anyone else has experienced this.
[quote]dre wrote:
So, does anyone in the brotherhood utilize a big arch while benching? I’m trying to get the biggest arch I can and improve my leg drive. I think I’ve almost got it but lately my left leg has started to spasm during my leg drive. It sucks.
Just wondering if anyone else has experienced this.[/quote]
I no longer BB bench because I have found it to do close to nothing for my chest size but when I did bench I used to use a big arch. I never experienced leg spasm like you are saying but sometimes my lower back would feel overly pinched and I would have to let go of my arch and reset it.
One way I found to work well for setting up the arch was to get under the bar where I wanted to be and dig my shoulders in the bench while picking my feet up and putting them on the bench. I would then push with my feet and really drive the shoulders/traps into the bench then step one foot down and then the next creating the arch at this time. Then I would inch my ass back as much as possible if there was any inching left to do at this point.
Not sure if that really explains it very clearly, just ask if any of it doesn’t make sense to you.
[quote]josh86 wrote:
dre wrote:
So, does anyone in the brotherhood utilize a big arch while benching? I’m trying to get the biggest arch I can and improve my leg drive. I think I’ve almost got it but lately my left leg has started to spasm during my leg drive. It sucks.
Just wondering if anyone else has experienced this.
I no longer BB bench because I have found it to do close to nothing for my chest size but when I did bench I used to use a big arch. I never experienced leg spasm like you are saying but sometimes my lower back would feel overly pinched and I would have to let go of my arch and reset it.
One way I found to work well for setting up the arch was to get under the bar where I wanted to be and dig my shoulders in the bench while picking my feet up and putting them on the bench. I would then push with my feet and really drive the shoulders/traps into the bench then step one foot down and then the next creating the arch at this time. Then I would inch my ass back as much as possible if there was any inching left to do at this point.
Not sure if that really explains it very clearly, just ask if any of it doesn’t make sense to you.[/quote]
Yeah that makes sense. I think part of the issue is I’m up on my toes instead of pushing through my heels. I’ll mess around with my foot position tonight and report back.
Ok yeah you are definitely supposed to be pushing through your heels/center of the foot, NOT on your toes. The way my PL friend sets up he is on the ball of his feet/toes before the liftoff and when he lifts off he plants his heels hard and says he feels like it increases his “tightness” even more.
DONE WITH LEGS YES. This is always the best way to start my week.
Monday - Legs
Squat
135lbs x 10
185lbs x 8
225lbs x 8
275lbs x 5
315lbs x 4
385lbs x 3 (YEAH BUDDY)
315lbs x 11 (YEAH BUDDY)
Hack squats
1plate/side x 12
2plates/side x 10
Started to aggravate my knee which was feeling weird today, so I stopped.
Romanian deadlifts
135lbs x 10
225lbs x 10
315lbs x 10
365lbs x 8
These make me nauseous for some reason. I think it’s cuz I’m always gassy during this workout so I’m holding in farts and not breathing. Need to work on that.
Leg curls
90lbs x 10
110lbs x 10
135lbs x 6
150lbs x 6
170lbs x 5
140lbs x 12 + 6 + 4
Leg extensions
150lbs x 10
230lbs x 40 (GET PSYCHOO)
2 sets of calves.
Feels nice to be home. Lots of studying to do! But I’m glad I put up good numbers on squat and more. And I’m taking it down a notch this week on the food which is kind of difficult to do psychologically.
Notes: Shoulders felt pretty good on bench, so that was fun. Squat was another story, but I think it’s just a flexibility issue and not a big deal. Squats were fucking hard. I don’t know if it was the week and a half off, or I’m not used to that much volume, but I had to really get in the zone for them. Substituted DB bench for flies as I’ve seen done before. And had to substitute RDL’s for good mornings because of my shoulder.
Anyway, today was fun. Can’t wait to adjust to this volume. Cardio and shoulder dislocations will take up the majority of my day tomorrow, Wednesday is for dead lift!
Wow… I’m feeling terrible right now. I think I’ve developed melancholic depression, and it’s horrible. I’m struggling to get my food down, and I still can’t get my normal amount of cals. I can’t even concentrate in school.
Next time I deadlift I’m getting a triple with 475. Granted, a double was a PR, but only by 5 lbs…if I’d wanted a double I would’ve used 485. Kroc rows went well though. Took a few pics for my own analysis, I think my arms are adding a bit of size now with a bit more direct arm work again…nice to see.
-fucking great squat workout, was happy too get a couple of doubles with 135 which was a PR, then I was aiming for 80kgx20 but got too 20 and was like fuck this and repped out another 10 for a massive pr, next session ill bump the 20 up too 90kg and 135 too 137.5kg
seated shoulder press
barx8
40kgx8
50kgx5x3
shoulder strength is pretty average, going too have too work on it for awhile
dips
bwx8x4
haven’t done dips in awhile first 2 sets were kinda dodgy but i got the swing of things by the 3rd set
lateral raises
12.5kgx8x3
overall pretty good session, tomorrow I’m going too be getting animal cuts and animal pump and stack them together, I hope that it’ll help with losing more flab as I still have too much around the love handle area. Has anyone tried either products? what are people stacking at the moment?
my stack is
fish oil - 30 grams a day
optimum nutrition gold ON whey
animal pak - 1 pack a day
Monday Legs…great way to start the week
I was feeling a little bogged down with school today but after a great workout I’m ready for some brain bustin.
squat
135x2
225x3
245x3
275x5
295x5
295x5
225x22
front squat quick reps
135x10
135x10
straight leg deadlift
295x10
295x10
wide grip deadlift
225x10
225x10
3 sets glut ham raise
Nothing quite like a having a little more to gut out some extra reps after a 20 rep squat…make it heavier next week
