Videos:
Squat: 275x3
[video]2348[/video]
CGBP: 160x3
[video]2349[/video]
CGBP: 140x7
[video]2350[/video]
Deadlift: 290x5
[video]2339[/video]
damn, youre pretty fast. Try to keep the bar closer in on DL. Drag it up your shins.
… I’m so tempted to run Smolov or something just so I can catch up to yours and XArena’s squats
[quote]fr0IVIan wrote:
… I’m so tempted to run Smolov or something just so I can catch up to yours and XArena’s squats[/quote]
do it!! even if you lose like 20lbs on yer bench over that time, youll still have a beast bench and a much better squat !
[quote]fr0IVIan wrote:
… I’m so tempted to run Smolov or something just so I can catch up to yours and XArena’s squats[/quote]
why don’t you just frankenstein Texas Method squat into your routine?
[quote]Macmade wrote:
[quote]fr0IVIan wrote:
… I’m so tempted to run Smolov or something just so I can catch up to yours and XArena’s squats[/quote]
why don’t you just frankenstein Texas Method squat into your routine? [/quote]
I loathe doing stuff like that. if I’m gonna do Smolov, for instance, then I’ll do Smolov. if you jack up the frequencies that you do the programs with, you aren’t really doing that program.
I know I 531 my deadlift, but that’s just because I didn’t know how to program it.
Easy day.
Volume Squat Day:
Squat: 135x5, 185x5, 205x1, 235x5x5
Easier than last week.
Pullups: BW 45x4, x3, x2, x3 BWx30
the 30 bodyweight pullups were done seperately of course. My weighted pullup is still fluctuating between 4-5 reps. Gotta get them up man.
Bench Press: 115x3x5
Easy. Recovery shit.
All in all, efficient day, been eating mostly meat and weight in still at 154lbs.
Shitty Bench, Awsome Pull
Recovery Squat:
Squat: 175x3x5
Easy.
Bench Press: 75x5, 95x5, 115x5, 135x1, 155x1, 175x1.5, 155x5, 155x4
Stalled. Dead.Halt I guess it has been a good run. Going to do Incline bench now till I stall like this on that. Form was outrageously disgusting too lol, just generally not feeling it.
Deadlift: 225x3, 295x1, 315x1.5, 325x0
Hugge milestone. To think only around a month after XArena’s 315 deadlift too. Almost had the second rep, above knees and all. Next week doing 305x3
Yesterday did 42 pullups with XArena at school. Wrist feeling better everyday, hopefully I can go back to OHP in 2 weeks. Meanwhile, will be doing CGBP for reps.
Congratulations!
I bet your bench would progress more if you cleaned up your form. Maybe you should change assistance exercises, but I wouldn’t throw bench totally aside if I were you.
Oh, and eat more 
Im not throwing it aside, im just changing it to incline bench, then change back in like a month. My assistance works are basically lats and triceps, I have a set of exercise that I do base on my preference that day. Thing is, i seem to have stalled on all the assistances-JM Press, Tricep Pulldown, Chest-Supported Row, Weighted Pullups, Lats pulldown etc. and since I can’t do OHP now, I don’t blame anything for my bench press lol.
I’ve been eating enuf im pretty sure, especially since im still PRing on other lifts but i will keep remind myself to stuff down more lol.
following this. we have same lifts (your bench is higher tho)
[quote]georgeh707 wrote:
following this. we have same lifts (your bench is higher tho) [/quote]
Let’s race to 315x5 squat.
[quote]Macmade wrote:
[quote]georgeh707 wrote:
following this. we have same lifts (your bench is higher tho) [/quote]
Let’s race to 315x5 squat.[/quote]
its on
The instance I woke up today at 11am I knew Im going to be weak. Felt sick and dizzy but it’s not recovery problem, I can guarantee it. Went to a birday party yesterday and I tried so damn hard to conserve my energy but damn it, I hate loud and crazy people at parties. For some reason it’s like they drain the energy out of you to compensate for themselves while you think you can hit that PR tomorrow at the gym by stuffing down ALLLL the party foods. Ugh, also experiencing anxiety over the piano competition and audition in the next couple of weeks and two consequctive math tests.
Intensity Squat Days:
Squat: 135x5, 185x5, 205x3, 225x3, 255x1, 275x3
Warm up sets were riduculously easy, its like I’m sitting on a spring and everytime I squat down I bounce right bck up. 4th rep for 275 wasn’t a complete failure though, I put up a good fight, tried to get out of the hole couple of times and I can feel my glutes squeezing up but just dont have it.
CGBP: 135x8, x7, x4
Didn’t bother warming up, feeling sick, disgusting bench lol, last set struggled so hard to get the 4th rep.
Standing Cable Pullover: 110x2x8, 120x7
Found this exercise yesterday, Feeling pump in my chest more than anything, not much in terms of back though.
Low Bar Cable Row: 120x2x10, x12
Good pump
Bleehhhhh, deload like XArena, I thought I was going to catch up to him while he’s suffering from a loss of strength, but no, it has to happen to me too.
LOL, must be the torontonian poluted air, robbing our strength
if you are stalling on that many exercises, IMO you aren’t eating enough.
also if you can’t feel cable pullovers, lighten the load, make sure you push your hips back/lean forward and down at the top of the movement to get a good stretch at the lats, then pull down and back with your lats and squeeze your armpits down at the bottom.
without the squeeze you aren’t getting the full benefit from that movement IMO. also just to put things in perspective, 120 lb is my working weight for that movement up to 15 reps, I can imagine that you would benefit far more from taking maybe 40 lb off the stack.
[quote]fr0IVIan wrote:
if you are stalling on that many exercises, IMO you aren’t eating enough.
also if you can’t feel cable pullovers, lighten the load, make sure you push your hips back/lean forward and down at the top of the movement to get a good stretch at the lats, then pull down and back with your lats and squeeze your armpits down at the bottom.
without the squeeze you aren’t getting the full benefit from that movement IMO. also just to put things in perspective, 120 lb is my working weight for that movement up to 15 reps, I can imagine that you would benefit far more from taking maybe 40 lb off the stack.[/quote]
Sunday was just one of those days for me, but nevertheless I will constantly remind myself of eating more at the slightest sign of hunger.
Do I move my upper body at all during the cable pullover? Should my upper body be close to parallel to the floor? In your opinion which one is better, standing cable pullover or decline/flat cable pullover?
[quote]Macmade wrote:
[quote]fr0IVIan wrote:
if you are stalling on that many exercises, IMO you aren’t eating enough.
also if you can’t feel cable pullovers, lighten the load, make sure you push your hips back/lean forward and down at the top of the movement to get a good stretch at the lats, then pull down and back with your lats and squeeze your armpits down at the bottom.
without the squeeze you aren’t getting the full benefit from that movement IMO. also just to put things in perspective, 120 lb is my working weight for that movement up to 15 reps, I can imagine that you would benefit far more from taking maybe 40 lb off the stack.[/quote]
Sunday was just one of those days for me, but nevertheless I will constantly remind myself of eating more at the slightest sign of hunger.
Do I move my upper body at all during the cable pullover? Should my upper body be close to parallel to the floor? In your opinion which one is better, standing cable pullover or decline/flat cable pullover?[/quote]
http://www.T-Nation.com/strength-training-topics/straight-arm-pulldown
sometimes i move my upper body closer to parallel to the floor to get a better stretch at the top. but usually i move like in the video.
IMO standing is better because you can load more weight and it’s more stable than laying on a bench or the floor.