Ashy, may be a real stupid question, but I notice that when you lift in your ‘regular’ school gym, you deadlift with hex plates. How do you DL without them rolling around every where??
[quote]jake_j_m wrote:
wheres that trololol gif spar4tee always posts when you need it.
[/quote]
Lol you guys.
[quote]Spidey22 wrote:
Ashy, may be a real stupid question, but I notice that when you lift in your ‘regular’ school gym, you deadlift with hex plates. How do you DL without them rolling around every where?? [/quote]
I take two yoga mats and fold them up, putting one on either side of the bar underneath the plates. It only raises the bar probably a centimeter, but it is enough to provide a little support to keep the plates from rolling and creating TOO much noise.
Upper Body 2
A) OH Press
145 x 3, 155 x 3
165 x 2, 175 x 2
185 x 1 x 2
switched to seated
185 x 1 x 2
Staggered sets: band pull-aparts
B) Bench
235 x 3, 255 x 3
275 x 3, 295 x 3
305 x 1, 315 x 1 x 3
Staggered sets: bands work
C) Bench w/ SlingShot
225 x 3, 255 x 3
285 x 2, 315 x 2
325 x 1, 335 x 1, 345 x 1 x 2
Staggered sets: band work
D) Squat
275 x 3 x 2
305 x 2, 325 x 2
345 x 1, 355 x 1 was running late for class so I stopped here
NOTES: Still fighting a small bug, but I feel better today.
Putting that slingshot to use! nice
@jake: Yes, sir!
I got to try out Brain Candy for the first time yesterday. Here’s my review on it:
Lower Body 1
A) Squat
265 x 3, 275 x 3, 295 x 3 x 2
315 x 2, 325 x 2
365 x 1
B) Deadlift
365 x 3, 385 x 3, 405 x 3 x 2
435 x 2, 465 x 2 x 2
495 x 1
C) Bench w/ Sling Shot
225 x 3, 245 x 3, 265 x 3 x 2
280 x 2, 305 x 2, 315 x 2
330 x 1, 355 x 1
Been absent for a few days. I have been sticking with training but have been having knee/shin pains and haven’t done anything really worth logging. I have taken a few days off from squatting and it has definitely helped. I think I’m going to keep them out all of this week to be safe, and really start hitting the foam roller and hip mobility work like I SHOULD be consistently doing.
Training Max Day
A) Bench w/ Sling Shot
365 x 1 PR
B) Deadlift
525 x 1
This had some decent speed for a heavy single, but I just wasn’t feeling like going heavy today. My deadlift is always off when I pull at this gym with the rocky plates.
Perhaps you should start using knee sleeves?
Check this video from STB out now you’re starting to bench with feet flat:
Common Bench Press Mistake- Load Error pt.2 - YouTube!
I started keeping my feet straight ahead and my setup is definitely better. Might be worth fooling around with a bit.
Great benching there, making those weights look super explosive. ^ above poster thanks for that video too
@samoth: Thanks for the tips! I will watch that video in a bit, heading for the gym now 
@jake: Just doing my best!
Upper 1
A) OH Press
145 x 3, 155 x 3, 145 x 3, 155 x 3
165 x 2, 175 x 2 x 2
185 x 1
B) Bench (my flat heeled bench is nor near as strong as my toed bench. I’ll be working on this until my meet in July)
225 x 3, 245 x 3, 255 x 3, 260 x 3
275 x 2, 290 x 2, 295 x 2
310 x 1
C) Bench with Sling Shot
245 x 3, 265 x 3, 275 x 3, 280 x 3
295 x 2, 305 x 2, 315 x 2
335 x 1
D) Deadlift
365 x 3, 385 x 3, 405 x 3 x 2
435 x 2, 465 x 2, 500 x 2 PR
515 x 1
NOTES: I just can’t get the same arch on flat heeled benching that I do on toed benching. I just need to play around with it more until I find a more comfortable set up. I’m glad I found this out sooner rather than later, because I still have 4 months until my USAPL meet. Time to get to work!
Holy shit, your bench went through the roof since I was on here regularly 9 months ago. Looking bigger too. Great job!
Hey Ashy, I’ve been following your log for a little bit now. I’m wondering how much do you weigh? You mentioned you were 6’1 if I recall correctly right?
@sam_sneed: Thanks! Much credit goes out to CT and Indigo for all of the help.
@Dlouda: I weighed in at 207 after my session today (after 2 FINiBARS and 2 liters of Anaconda, Peptopro, and dextrose).
Today was just a fun day. I’m getting back into squatting with no knee/shin pain so that’s great! I played it safe today and just worked up to a decent single. I’m back home with the family and just found out today that my gym membership has expired so I may be forced to take a few days off. We’ll see. Todays session went like this:
A) Bench
315 x 1 x 10
AR: DB curls and band work
B) Squat
worked up to 365 x 1
Stretched my lower body for at least 15 minutes after and it felt great. I need to stick to this and do it more often.
What the fuck? Srs dude, how do you stay so light? 
[quote]xjusticex2013x wrote:
What the fuck? Srs dude, how do you stay so light? :P[/quote]
By eating Burger King every day. Trololololol
I have gone back to the Indigo-3G strength program that I finished around 7 or 8 weeks ago, but have made a few changes here and there to better suit it toward my liking. Today was a great day and I felt good all around. I took it easy on squats, and they felt really good. I actually finally got my elbows under the bar on my last set, but didn’t get a video of it. I’ll make sure to focus on it more tomorrow and be sure to film.
Phase 1 Week 1 Chest
HFS
A) Squat 225 x 6 x 3
B) Bench 225 x 4, 235 x 3, 255 x 2
C) Deadlift 315 x 4 x 3
D) Bench w/ Double Red Minis
185 x 5 x 4
205 x 5 cluster reps
This was easier, but leads much room for improvement.
E) Incline DB
90 x 6, 90 x 4 x 2
F) Incline BB (felt like trying this out because it has been a while)
185 x 4
205 x 4 x 2 lol weak
G) DB Flyes
50 x 4 x 3
What is the “HFS” workout? Any chance you could describe it and elaborate on how you set yours up? Thanks!
[quote]Dlouda wrote:
What is the “HFS” workout? Any chance you could describe it and elaborate on how you set yours up? Thanks![/quote]
It is CT’s method called High Frequency Strength which basically allows you to practice a lift more often with a moderate load you can lift without problem on a daily basis. It’s not a workout, but a training method you can really utilize and apply to your training as long as you understand the concept behind it. Here is the video he did which explains it:
Phase 1 Week 1
HFS
A) Squat 225 x 6 x 2, 245 x 4
B) Bench 225 x 4, 245 x 3, 255 x 2
C) Deadlift 315 x 4, 335 x 4, 365 x 3
D) Sumo Deadlift against double red minis
385 x 5 x 2
405 x 5 x 2
425 x 5 cluster reps
E) RDLs
335 x 4 x 3
Active rest: lateral raises
NOTES: I don’t think I got enough sleep because I was dragging during deadlifts. I kind of got in my groove during RDLs but I had to leave early to meet with the family. Still got in the important stuff so I’m pleased.
Liking the muzak. How comes you switched to sumo? Sorry if you answered this already. The bands looks gnarly on the bar.
[quote]Jab1 wrote:
Liking the muzak. How comes you switched to sumo? Sorry if you answered this already. The bands looks gnarly on the bar. [/quote]
Tbh I actually did that on a whim mid exercise. I didn’t note, but the sets at 385 were done conventional. OH, now I remember. When I was doing conventional, the bands weren’t being stretched out as much. But using a wider stance, the bands had to stretch a bit more to connect from one foot, over the bar, to the other foot. So it made it a little harder
Thanks for the video! So from what I’m seeing in your log do you do Squat/Bench/Deadlift daily prior to your actual workout such as chest, back, arms, etc?
[quote]Dlouda wrote:
Thanks for the video! So from what I’m seeing in your log do you do Squat/Bench/Deadlift daily prior to your actual workout such as chest, back, arms, etc? [/quote]
Exactly! The sets/reps/weight changes from week to week (and I actually change it each workout depending on how I’m feeling lol) but that’s it.
If you have any questions don’t hesitate to ask them in here.