[quote]browndisaster wrote:
deadlifts tomorrow! hoping to hit 295 for over 20 reps[/quote]
R.I.P.
7/7/13
deadlift
135 5
225 5
275 1
295 20 PR rest paused these, but still got it
365 1, 0, 1 lol, pretty shot from 295 I guess. I’d really like to hit 365 for 5 soon
SSB box squat
155 3
175 3
195 3, 3, 3
215 2
195 5
Even with the muscle clamps, the plates slip on this bar a lot and throw me off balance, especially on the right side. I found a better set of J-hooks and used them on the last set, so hopefully that will happen less.
lying leg curl on setting 11 supersetted with ab wheel
10, 10, 10
Oh, you did some leg curls too? I did my first leg curls with a legitimate load/purpose today as an extra workout, and I feel dirty. 
I blame not having a real GHR for causing me to touch any type of leg curl.
[quote]browndisaster wrote:
7/7/13
deadlift
135 5
225 5
275 1
295 20 PR rest paused these, but still got it
365 1, 0, 1 lol, pretty shot from 295 I guess. I’d really like to hit 365 for 5 soon
SSB box squat
155 3
175 3
195 3, 3, 3
215 2
195 5
Even with the muscle clamps, the plates slip on this bar a lot and throw me off balance, especially on the right side. I found a better set of J-hooks and used them on the last set, so hopefully that will happen less.
lying leg curl on setting 11 supersetted with ab wheel
10, 10, 10[/quote]
Congrats on the PR. That’s a good lift.
[quote]DSSG wrote:
Oh, you did some leg curls too? I did my first leg curls with a legitimate load/purpose today as an extra workout, and I feel dirty. I blame not having a real GHR for causing me to touch any type of leg curl. [/quote]
uhh if there are no chain/bands/chalk/specialty apparatuses then it’s not gonna help your deadlift…keep in mind I can deadlift over 135 lb so I know what I’m talking about
[quote]trivium wrote:
Congrats on the PR. That’s a good lift.[/quote]
thanks man, the week after I spend in a sitting position and did zero conditioning or recovery work, then paid for it by having to hitch the shit out of 335 for a triple. I think I’ll alternate the 5/3/1 high rep sets with something like pull a bunch of singles for a set time. A deload always sounds stupid to me.
7/10/13
seated military
135 3, 3, 4, 2, 5
hs dips
230 12, 12, 12
did these with kali muscle’s twin - I love this new gym
machine flies*
setting 10 10, 10, 10, 10
2 sets of decline skullcrushers ss with curls
used this bar with rotating handles which is cool
7/11/13
deadlift
135 5
225 5
275 3
335 3 lol
SSB box squats
155 + 50 lbs chain 3, 3
155 + 100 3
155 5 stopped b/c left knee was hurting on the negatives. I’ll try just bar weight next time
standing leg curl
pyramid up in weight - 20, 15, 12, 9, 6 + partials
reverse hypers
230 10, 10, 10
did these the Louie Simmons-recommended way and honestly my back did feel tons better. I use an inversion table at home, but this is different, it’s more of a quick decompression and gets that lower back/glute area feeling loose after.
didn’t sleep or get out of a sitting position all week and it caught up to me. I was popping ephedra and drinking some crappy preworkouts at work just to stay alert.
7/13/13
nautilus pullover
4 working sets 190-210
db rows
110 3x8
pulldown machine
4x10
wg pullups
3x5
steep standing preachers
35 5x10
donkey calf raises
3x20
ss
front calf raises
3x20
Alright, I’m good then. They are band leg curls.
Pfft, stronger glutes/hamstrings/abs/back=stronger wide stance squat squat we all know 'dem 'dar quads are just for ‘decoration’.
Oh, to be honest I’m always WEAKER after a deload/week of rest(even if it is just 4-5 days off from training). Taking it easy, and just doing the supplemental work/accessory work is the closest thing I shall ever willingly do that is close to a deload.
Alright, I’m good then. They are band leg curls.
Pfft, stronger glutes/hamstrings/abs/back=stronger wide stance squat we all know 'dem 'dar quads are just for ‘decoration’.
Oh, to be honest I’m always WEAKER after a deload/week of rest(even if it is just 4-5 days off from training). Taking it easy, and just doing the supplemental work/accessory work is the closest thing I shall ever willingly do that is close to a deload.
I think I’m going to try this high frequency program come November after my competition. I need to get stronger, and since we have a similar body type I’ll cheat and avoid the mistakes you’ve made.
Solid progress, btw.
@DSSG lol your wide stance squats sound painful to me. Actually any type of squat at this point feels painful. I’m thinking about ordering a sled to get some cardio & supposedly painless quad work in
@spidey22 good to have to here - I need to get caught up on your log. My mistakes definitely were:
-getting hit by a car 1.5 years ago and not going to a doctor (still haven’t)
-Smolov + knee cave on every set
-not counting my macros. I think my carb and protein intake was fine but my fats must’ve been near 3x what the needed to be. I think you have this set with your Phelps diet though lol
7/15/13
incline
135 5
155 3
175 2 lol
155 5, 5, 5
hs decline
90 15
115 15, 15
oh cable ext
4x15
lateral raise machine
3-4 sets
7/16/13
Deadlift
315 3, 3, 3, 3
Front squat
135 3, 3
Just to try out the knees
Standing leg curl
90 6, 6, 6
Ab wheel
10, 10, 10
Hanging leg raises
15, 15
thinking about going back to conventional for a bit. Sumo is maybe 20 lbs better, but I wonder if I’m hitting a wall with getting the heavier weights off the ground well, as my quads haven’t been trained much at all in the last few months. Also, got some wrestling shoes today. I had a pair a few years ago but they were stolen from the frat house lol. fockers
[quote]browndisaster wrote:
-getting hit by a car 1.5 years ago and not going to a doctor (still haven’t)
[/quote]
Ah, so that’s why you train and favor the deadlift. To defeat the car.
How does one fuck up their knees to your extent, Brown? Can you take a video of your squatting when you get the chance?
[quote]browndisaster wrote:
@spidey22 good to have to here - I need to get caught up on your log. My mistakes definitely were:
-getting hit by a car 1.5 years ago and not going to a doctor (still haven’t)
-Smolov + knee cave on every set
-not counting my macros. I think my carb and protein intake was fine but my fats must’ve been near 3x what the needed to be. I think you have this set with your Phelps diet though lol
thinking about going back to conventional for a bit. Sumo is maybe 20 lbs better, but I wonder if I’m hitting a wall with getting the heavier weights off the ground well, as my quads haven’t been trained much at all in the last few months. Also, got some wrestling shoes today. I had a pair a few years ago but they were stolen from the frat house lol. fockers[/quote]
Damn dude, I think I can avoid the car thing lol.
I did the same thing with knee cave thing + Squatting 3-4x a week, but finally got my form down pretty solid now.
And funny enough that was the same issue for me before being specific with macros. Fats can sneak up on ya. But now that I’m cutting, my diet is much less ‘fun’.
I personally am better at Sumo naturally too, but once you work on Conventional, you’ll probably find we are ‘built’ more for it. Most lift in flat soled shoes, but if you have an issue keeping your lower back from rounding on a conventional DL’s, try them in Oly Shoes. It helps
my time management is finally on point lol so I shall be caught up on logs again. Decided to keep cutting for a little less than 3 weeks. Also ordered a knockoff Prowler last night so that should be fun once it comes it.
7/17/13
chillin
7/18/13
40 mins ish of light biking
7/19/13
20 mins jump roping. This is one of the few forms of cardio I enjoy
[quote]Spidey22 wrote:
[quote]browndisaster wrote:
fockers[/quote]
Damn dude, I think I can avoid the car thing lol.
I did the same thing with knee cave thing + Squatting 3-4x a week, but finally got my form down pretty solid now.
And funny enough that was the same issue for me before being specific with macros. Fats can sneak up on ya. But now that I’m cutting, my diet is much less ‘fun’.
I personally am better at Sumo naturally too, but once you work on Conventional, you’ll probably find we are ‘built’ more for it. Most lift in flat soled shoes, but if you have an issue keeping your lower back from rounding on a conventional DL’s, try them in Oly Shoes. It helps[/quote]
lol what are your poops like on 450 g carbs a day. I can’t break heavy shit off the ground now with my quads. Do oly shoes keep you more upright on deads? I’ve liked using them on deficit deads but otherwise don’t notice too big a difference. I’ll probably just do deficits + oly shoes for assistance work
[quote]DSSG wrote:
How does one fuck up their knees to your extent, Brown? Can you take a video of your squatting when you get the chance? [/quote]
yeah I think I posted one here earlier but I’ll get some again. The PL coach at my gym had me squat and said everything looked good. I don’t want a cortisone shot at all, and I don’t want surgery yet, so I’m not going to the doctor now. I’ll go after I hit my deadlift goals. I’m just going to experiment for now and find things that’ll give me quad stimulation without knee pain. Deep squats have done more far more harm than good for me
[quote]spar4tee wrote:
[quote]browndisaster wrote:
-getting hit by a car 1.5 years ago and not going to a doctor (still haven’t)
[/quote]
Ah, so that’s why you train and favor the deadlift. To defeat the car.[/quote]
nah, this is the only thing I’ve tried in life so far that I naturally truly suck at, so it’s been a great learning experience. I guess the car added to that. Will retest with an SUV
Deficit sumo deads dropping hips as low as possible/opening your hips up as much as possible, and trying your damnedest not to stiff leg it. Same with ultra wide sumo deadlifts. You’ll get plenty of glute/abductor/adductor work (all important for sumo strength off the floor), but if done right your quads will also be working like a mofo to break the weight off the floor.
I didn’t know you had a coach who was saying that. 
I hope your knees will someday recover (if not wrap those fuckers and widen your stance out with me! :D). Are lunges okay with your knees? They work pretty nicely for the quads/vmo/hip stabilizers (adductor/abductor).
[quote]DSSG wrote:
Deficit sumo deads dropping hips as low as possible/opening your hips up as much as possible, and trying your damnedest not to stiff leg it. Same with ultra wide sumo deadlifts. You’ll get plenty of glute/abductor/adductor work (all important for sumo strength off the floor), but if done right your quads will also be working like a mofo to break the weight off the floor.
I didn’t know you had a coach who was saying that. I hope your knees will someday recover (if not wrap those fuckers and widen your stance out with me! :D). Are lunges okay with your knees? They work pretty nicely for the quads/vmo/hip stabilizers (adductor/abductor). [/quote]
hmm that sounds like hip murda
I’m just going to do a push/pull meet. For now I need to just stop reading Rippetoe’s advice about deep squats and just find anything that’ll make my quads strong without my knees exploding. I tried knee wraps a few times but they didn’t help - maybe just deficits like you said will be enough to help me break heavy weights off the ground like a beast. Thanks for the well wishes as always brother
[quote]browndisaster wrote:
lol what are your poops like on 450 g carbs a day. I can’t break heavy shit off the ground now with my quads. Do oly shoes keep you more upright on deads? I’ve liked using them on deficit deads but otherwise don’t notice too big a difference. I’ll probably just do deficits + oly shoes for assistance work
[/quote]
Pretty good honestly, though now if I eat too many ‘dirty’ fats from like Donuts and such, the effect is less then stellar lol.
Yeah, breaking off the floor is hard with Sumos IMO. Oly shoes didn’t help me stay ‘upright’, I guess more flat backed? Because while I still pushed through my heels, I was able to really fire with my quads. I could be explosive, almost like a vertical jump. I don’t think they would help with Sumo though.
Seriously I think that you’ll find once you get use to it, us lankier folk are better at Conventional, even though initially long arms + Sumo gives us such a short ROM that it’s initially easier.
[quote]browndisaster wrote:
my time management is finally on point lol so I shall be caught up on logs again. Decided to keep cutting for a little less than 3 weeks. Also ordered a knockoff Prowler last night so that should be fun once it comes it.
7/17/13
chillin
7/18/13
40 mins ish of light biking
7/19/13
20 mins jump roping. This is one of the few forms of cardio I enjoy[/quote]
I love jumping rope, but whenever I go for more than 15 minutes my calves hurt like hell the next day.
7/20/13
30 mins jumprope
7/21/13
with some patience and luck I was able to make two craigslist runs and picked up for $110:
-510 lbs in plates
-2 bars
-2 adjustable bench press benches
-and a db handle/ez curl set with 70 lbs of standard plates
this will definitely help me train more often. The 20 minute drive to the PL gym isn’t always viable with work and school. Missing out on training isn’t acceptable either though.
bench
wide 185 6, 6
medium 6, 6
close 5, 5
db skullcrushers
25 15, 15
some db lateral raises
7/22/13
conventional dl
135 3
225 3
275 3
315 3, 1, 0, 1, 0, 1
horrible day lol. I got upset but then realized I was being an entitled brat: my diet has been good but has been a deficit, so that doesn’t count. My training has sucked, conditioning sucked until this week, warmups sucked, sleep sucked, programming sucked, and recovery methods sucked. So yes, I deserved to lose strength recently.
block pull
225 3
275 + 120some lbs chains 1, 1, 1, 1, 1
the chains unloaded almost immediately lol, so I’ll just use straight weight for these next time
at first it was under my kneecap which felt like an ego lift, so I stacked plywood sheets until the bar was at upper/mid shin. On all deadlift variations I need stronger legs + abs/erectors at this point. The rest of my back is good for 400+ lbs.
1 set of reverse hypers then gym closed
15 mins jumprope
15 mins stretch/foam roll
7/23/13
15 mins stretch/foam roll/voodoo flossing
did some clean pulls (I think tha’ts the term) for a warmup at 135. I watched Thibs go over some neural charge workouts, so I might incorporate those now that I have a bar at home.
front squat
135 3, 6, 6, 6, 6, 6
no knee pain, not hard at all even with cleaning it and going stupid deep, and no knee pain. as it should be with only 135 on the bar…
20 mins jumprope
ab wheel 3x10
crunches on that inflatable ball thing 4x15
7/25/13
Pinwheel curls 4 or 5 sets
Preacher curls 5 sets
reverse sled drags 5xlawn
I need cleats if I want to push the sled on the lawn. Thinking football high tops so i can use them during the winter
7/26/13
military press
45 15
95 5
115 5, 9
dips
+50 5x10
lateral raise machine
3x20ish + partials
tricep extensions 1x15
gym closed early
on dat 5/3/1 BBB
7/27/13
AM
deadlift
135 5
225 5
275 3 hip was bothering me so I switched to sumo
275 1
275 + chains 6 singles
325 + chains 4 singles
RDL
135 10
185 4x10
supersetted with
wide grip pullups
BW 5x10
PM
reverse sled drags
90 lbs 8 trips
prowler push
90 lbs 2 trips
jumprope 10 mins
7/28/13
shrugs
bb rows
pinwheel curls
high preacher curls
prowler 8 trips
jumprope 20 mins
7/29/13
bench
200 3x3
ss with pinwheel curls
135 5x10
ss with db curls and db laterals