[quote]fr0IVIan wrote:
thanks for stopping in my man. I will probably eventually look into getting both knee and elbow sleeves. I’ve been lucky so far that I stopped getting elbow tendinitis, but my tricep work isn’t really slowing down yet so it’s probably just a matter of time before my elbows start feeling it again.
as for the front squat issue… I gave it some thought over the past few weeks, and realized that though I want to be big AND strong, I’d rather be big if I had to choose between the two. that means moving and feeling heavy weight over many reps safely. I could never really feel my quads working all that much with front squats, so I know I must be doing them wrong (the bar rolling forward is probably a good sign of that). I figure I need to keep my elbows up and just squat up and down, but I just don’t get it.
on the other hand… working sets on the leg press are blowing my quads UP. I can definitely feel the teardrop getting worked hard. I’m still trying to figure out how to hit my sweep. I tried setting my feet high and wide, halfway up and wide, feels pretty eh so far.[/quote]
No problem man. I’m always watching! lol creeper
I’d definitely recommend the knee sleeves … they feel a bit weird but they have kept knee pain at bay for me for a few weeks now. Sizing is probably a bit smaller than you’d expect as well… you might need like an XL or XXL depending on the brand!
Front squats are a tricky lift to get down for sure… for me the only way I can do them is that cross-armed variety … it just feels a lot better to me than using straps or the clean grip. Timed ‘front squat holds’ really helped me build up the core strength required for heavy front squats … there’s a lot of ways to go about it but like you said: you’ve decided on your goals and found a way to move towards them. Kudos to that!
Dude, you’ve got to be stoked about the OHP progress and how that’s coming along. I mean really, it’s getting there quickly. Jellyous of the rate of progress at this point.
krazyk - yea man the wraps are sounding more and more like a good idea every day. elbows were a little funny today and I wasn’t even moving weights explosively.
also, I started leg pressing heels elevated narrow stance and le kwads are feelin it.
Shelby so cool - dude srs? thanks man. ohp is my upper body nemesis same way that squats piss me off for legs. lol I just realized today that I could probably 1RM that 1.5pps goal I had. I might try it when I get some more confidence in my shoulder.
so, scary thing happened last night. I was sitting in my room watching The Prestige for like the fourth time when my heart went BOOMBOOBOOBOOMBUBUBUBOOM, I couldn’t breathe and the edges of my vision blurred a bit. it only lasted a few seconds and I popped out of it, but I’m sure I had a run of extra/irregular heartbeats. I think I should lay off the stims a bit. I took my usual dose of 3 scoops Neurocore today and I felt a slight tightening in my chest. it didn’t affect my back session, but better to be safe than sorry tomorrow.
breakfast: 10 eggs (5 whole) omeletted with about a half cup of leftover quinoa, and 1 cup oats blended with 50g carnivor.
LATS N STUFF
CGLP
165x8x3^
150x10x2
135x12x2
good enough control with all reps. moving down the stack next week.
VBAR ROWS
3 plates x8x3^
2.5 plates x10x2
2 plates x12x2
slapping another 1/2 plate on next week. anticipating major lulz.
CG SEATED CABLE ROW/25 REP BAND PULL APARTS SUPERSET
150x15, gtg over the hump at rep 12. fml it’s conditioning related.
135x10
120x12
SUPINATING ROPE CURLS
super strict squeezy like
50x12x3
60x10
70x8
80x8
90x6x2 feelin gewd.
— drop sets —
looser form
90x6x2
80x8
70x8
60x10
50x12
feels good to throw more volume at my biceps, and not have any pain in the right one. putting these bicep sets after lat stuff is helping me stay injury-free methinks. I’ll probably have to get back to dedicated arm days to get these suckers that last 1/8" to 17" and then over, but for now being able to do a bicep flexion without pain is a big deal.
post-meal: 1.5 cups or so white rice, and some helpings of this stuff: Dinuguan - Wikipedia, aka PORK BLOOD STEWWWW. lol I doubt I even got 2 oz of meat on my plate, so I’m sipping on 75g carnivor right meow.
bfast: sausage bacon Taylor ham egg whites on a whole wheat bagel and a bottle of Body Armor. then I decided to lay off my stims in light of the other day’s ectopy, and took a 20 minute nap.
ugghhhh
SQUAT
225x8
205x10
185x12
lighter sets are… light. even the top set wasn’t heavy per se, just my conditioning sucks nuts and I had to take mini-set breaks 2 reps from completing each set. I guess it’s time to throw more weight on the bar.
GM
145x8^
135x8
125x8
these are pretty light too. might as well add weight.
LEG PRESS. feet straight, low on the platform, heels elevated, no lockout, 5 sec descent, pause then push up.
4pps x10
3.5pps x12
3pps x15
god Jesus Mary Joseph feels like I’m doing DB shrugs with 5 sec holds, except I’m using my legs.
abz: did elbow-supported knee raises, working up to 40x10 x8 x8.
all in all a good sesh. felt comfier going to depth on the squat, and I think I’ve settled on my leg press technique. went up on reps on the isolation stuff and GM’s were almost dumb easy.
post-meal was just a quick 25g Carnivor in Gatorade. I’m meeting up with some girls from work at a rodizio in Hackensack where I will crush mass quantities of various meats. ALL YOU CAN EAT BRAZILIAN BBQ BETCHEZZZ
[quote]scj119 wrote:
So do you only follow 5/3/1 for deads? If so why?[/quote]
I wasn’t sure if I could apply the same rep progression to it that I did to all my other lifts (get to 8-10 reps then add 10 lb, repeat). plus 531 is easy to understand. also I don’t follow the program per se, I just apply the percentages. though I’d like to think my routines make some sense…
if/when my other lifts start to stall, I’ll probably apply the template to that lift. I’ve been really close to doing it for ohp several times but I seem to progress just when I’m about ready to make the switch.
[quote]scj119 wrote:
So do you only follow 5/3/1 for deads? If so why?[/quote]
I wasn’t sure if I could apply the same rep progression to it that I did to all my other lifts (get to 8-10 reps then add 10 lb, repeat). plus 531 is easy to understand. also I don’t follow the program per se, I just apply the percentages. though I’d like to think my routines make some sense…
if/when my other lifts start to stall, I’ll probably apply the template to that lift. I’ve been really close to doing it for ohp several times but I seem to progress just when I’m about ready to make the switch.[/quote]
Do you add 10lbs a month to your deadlift? 10lbs a month seems like painfully slow progress
[quote]scj119 wrote:
So do you only follow 5/3/1 for deads? If so why?[/quote]
I wasn’t sure if I could apply the same rep progression to it that I did to all my other lifts (get to 8-10 reps then add 10 lb, repeat). plus 531 is easy to understand. also I don’t follow the program per se, I just apply the percentages. though I’d like to think my routines make some sense…
if/when my other lifts start to stall, I’ll probably apply the template to that lift. I’ve been really close to doing it for ohp several times but I seem to progress just when I’m about ready to make the switch.[/quote]
Do you add 10lbs a month to your deadlift? 10lbs a month seems like painfully slow progress[/quote]
yup as per the template
lol that should seem slow for you, you kids should still be throwing more weight on the bar every month. my gains have slowed down since I started holding this bw in December, though I wasn’t expecting to see much progress at all.
would like 17" arms but haven’t figured out yet where I can put an arms day without messing up my other lifts. also the right bicep is just recently on its way back.
[quote]scj119 wrote:
So do you only follow 5/3/1 for deads? If so why?[/quote]
I wasn’t sure if I could apply the same rep progression to it that I did to all my other lifts (get to 8-10 reps then add 10 lb, repeat). plus 531 is easy to understand. also I don’t follow the program per se, I just apply the percentages. though I’d like to think my routines make some sense…
if/when my other lifts start to stall, I’ll probably apply the template to that lift. I’ve been really close to doing it for ohp several times but I seem to progress just when I’m about ready to make the switch.[/quote]
Do you add 10lbs a month to your deadlift? 10lbs a month seems like painfully slow progress[/quote]
How much do you deadlift? I would love to add 10lbs/month… I would be pulling 600 by the end of this year…
[quote]scj119 wrote:
So do you only follow 5/3/1 for deads? If so why?[/quote]
I wasn’t sure if I could apply the same rep progression to it that I did to all my other lifts (get to 8-10 reps then add 10 lb, repeat). plus 531 is easy to understand. also I don’t follow the program per se, I just apply the percentages. though I’d like to think my routines make some sense…
if/when my other lifts start to stall, I’ll probably apply the template to that lift. I’ve been really close to doing it for ohp several times but I seem to progress just when I’m about ready to make the switch.[/quote]
Do you add 10lbs a month to your deadlift? 10lbs a month seems like painfully slow progress[/quote]
How much do you deadlift? I would love to add 10lbs/month… I would be pulling 600 by the end of this year…[/quote]
Umm I’m not sure what my deadlift is :S but I squatted 280 below parallel like two weeks ago, I have a vid in my log. I deficited deadlifted like a month and a half ago and I failed 295 above the knee cause I couldn’t hold it (I was using double overhand grip though)
[quote]scj119 wrote:
So do you only follow 5/3/1 for deads? If so why?[/quote]
I wasn’t sure if I could apply the same rep progression to it that I did to all my other lifts (get to 8-10 reps then add 10 lb, repeat). plus 531 is easy to understand. also I don’t follow the program per se, I just apply the percentages. though I’d like to think my routines make some sense…
if/when my other lifts start to stall, I’ll probably apply the template to that lift. I’ve been really close to doing it for ohp several times but I seem to progress just when I’m about ready to make the switch.[/quote]
Do you add 10lbs a month to your deadlift? 10lbs a month seems like painfully slow progress[/quote]
yup as per the template
lol that should seem slow for you, you kids should still be throwing more weight on the bar every month. my gains have slowed down since I started holding this bw in December, though I wasn’t expecting to see much progress at all.
would like 17" arms but haven’t figured out yet where I can put an arms day without messing up my other lifts. also the right bicep is just recently on its way back.
[/quote]
It does seem slow… I’d kill myself if that’s all I was adding every month lol.
Umm, you could just do a split like :
Quads & Calves
off
back
chest
off
hammies & glutes
arms
and you could split it into 2 a day sessions by doing like compounds in the AM and isolation stuff in the PM . I don’t really know, that split doesn’t seem so bad to me, then again, It’s not like I’m anyone who should be giving advice on lifting haha
^ so you’re telling him he’s progressing too slowly on deadlits despite the fact you aren’t even doing it and therefore aren’t progressing at all whatsoever?
You realize gains slow down the stronger you get, I hope. If it was as simple as putting 5lbs on the bar every week or every other week, dudes would be deadlifting 3000lbs by now. This is why intermediate/advanced programs focus on slow, nonlinear progression. It’s the only way to do it once you build up a strength base.
I’d rather add 10lbs/month for a year than add 20lbs/month for 3 months then hit a plateau. Make sense?
–also, I dunno what your split is, but it’s always safe to add some triceps isolation work to chest/shoulder days and biceps to lats/back days.
[quote]scj119 wrote:
^ so you’re telling him he’s progressing too slowly on deadlits despite the fact you aren’t even doing it and therefore aren’t progressing at all whatsoever?
You realize gains slow down the stronger you get, I hope. If it was as simple as putting 5lbs on the bar every week or every other week, dudes would be deadlifting 3000lbs by now. This is why intermediate/advanced programs focus on slow, nonlinear progression. It’s the only way to do it once you build up a strength base.
I’d rather add 10lbs/month for a year than add 20lbs/month for 3 months then hit a plateau. Make sense?
–also, I dunno what your split is, but it’s always safe to add some triceps isolation work to chest/shoulder days and biceps to lats/back days.[/quote]
I never said I wasn’t progressing, Just because I’m not doing deadlifts does not mean my deadlift is not increasing. and I know gains slow down the stronger you get, and I know it’s not that simple, I never said it was that simple.
I’d love to add tricep and bicep isolation work but I work out at my highschool gym usually, and I only have a bit less than 45 minutes in there, so I try to just do exercises that work a lot of muscles
I last 1RM’d 385 maybe a month or two ago. that makes me more than strong enough to lift patients at work, which is my most significant reason for deadlifting in the first place. I’m hoping to break well into the 400’s this year.
I do tricep pushdowns at the end of upper body pressing days and recently added rope curls back in to the end of upper body pulling days because of a right bicep strain. thing is, I don’t think it’s enough arm-focused poundage and volume to stimulate real growth… my arms have been stuck for months now and I saw the most growth when I had a regular arms day.
X - I wouldn’t do it that way. my arms progressed fine even at the end of the week. what’s more, that split with quads and back first just kills leg drive and lat/back stability for upper body pressing.
I can possibly do arms last in the week, as a PM session, after legs in the AM.
however, it could just be the lack of direct bicep stimulation. I’ll see how things go as I add more weight and volume to rope curls. I mean, my tricep work seems to be progressing fine which maybe helped keep my arm size static, but a flexed bicep is integral to a big arm measurement.
Just FYI, your arms aren’t going to grow much if you aren’t eating above maintenance calories, no matter what you do. It’s easier to increase strength at maintenance calories than it is to increase size.
wasn’t sure what to do today. was thinking maybe go ahead and incline bench/CGBP as usual, but it’s a good thing I used machines as I would’ve failed horribly.
bfast: 10 eggs (5 whole) omelette with a big bell pepper, 1 cup oats blended with a banana and 50g Carnivor.
MACHINE UPPER BODY PRESSING DAY???
HS ISOLATERAL INCLINE PRESS (no lockout)
2.25pps x8
2pps x10
1.75pps x12
drop sets, stretch at bottom, squeezed pecs at top
1.5pps xsum
1pps xsum
140x15 x10 x10, not bad, I thought my tris were toast after the dips. only took mini-mini-set breaks at the top of the ninth rep in the last two sets.
120x10
100x10
drop sets with overhead rope
and then… absolutely fucktastic attempts at machine pulldowns and rows. so embarrassing poundage and intensity-wise that it’s only worth mentioning here so I remember my limitations.
the upper body stuff was ON POINT though. great mmc and feel, and poundages fairly comparable to my usual BB lifts.
post-meal was a big pasta bowl full of this stuff, but with maybe 6 oz of chicken: Congee - Wikipedia
I added a cup of oats blended with some Gatorade and 25g Carnivor after the meal.
[quote]scj119 wrote:
Just FYI, your arms aren’t going to grow much if you aren’t eating above maintenance calories, no matter what you do. It’s easier to increase strength at maintenance calories than it is to increase size.[/quote]
I know… but if you look at my lifts, I’m adding weight AND reps… =/= size??
well fackit anyway, the goal was to hold this bw until March… can’t wait to get lean again.
SSC maynnn I will ohp 1.5pps before I start dieting just for shits and giggles.
Tell that guy to fuck off, Jesus Christ. Did the manager have a problem with the weights slamming or something?
Not to be a dick, but one time when I got approached about the same thing I told (the 110 pound 40 year old female personal trainer, lol,) to show me the correct and safe way to quietly lower 405 pounds. She actually apologized after that, lol. Worth a shot.
Will watch video later bruh, on work PC.
By the way, in response to my dieting woes… I’m seriously fairly certainly that the meal you posted is more calories than I’m going to eat this entire day… lol. I’m lighter than you. You’re heavier than me. FMbothofourL’s?