Dips - Worked up to 3 plates for an easy 8. Definitely have 10+ with 3 plates now.
[/quote]
What the fuck Quincy. Suddenly gainz.[/quote]
Always gainz. I’m mostly regaining strength, my man. All I need is a little time. Squat especially is going to be rising really fast, which will up the acceleration on my deadlift as well since getting hurt and loafing around on my squat has been the main thing holding it back all this time.
What happened.[/quote]
It was at my powerlifting meet in March 2012. I injured my groin area primarily on my second squat (540) and a little hamstrings too as well my knee a little on my third (551). I also tore a lat about three weeks prior during rack pulls. I actually injured my knee/quad a few months before that as well after tripping during a sprint. After the meet, I started working back in slowly, but starting running into other problems. The following summer I was going for a 515 beltless but it was overzealous. Hurt my back a little. I had issues with my back and hips for the longest. I was also using shoes that were too flat soled for my squat (not enough ankle mobility) although I didn’t realize that was holding me back at the time. Then from there, the issue was an inability to hit depth with anything heavy (poor hip mobility/strength). There were periods in there where I just wouldn’t squat at all. I finally at a place where I know I’m doing things right again and with no pain or complications. Very pleased and ready to squat 600+.
[quote]LoRez wrote:
Retrospectively then, how would you have avoided those? Better warmups? Better mobility?[/quote]
More overall strength. I gained that level of strength really fast and spontaneously. It got to me, and I abandoned how thorough I once was with my lifting. More back work primarily rows. More reps on my overhead work. More thorough approach to leg development. Taking my mobility more seriously as well of course and just being more active (should’ve played HvZ).
Might as well add in better nutrition and sleep because fuck it why not (would’ve been even better for school). I hardly warm up at all now and it feels amazing. If I’m squatting, I start with at least 315. Deadlift at least 500. Presses look more like they have warm ups but it still starts pretty heavy. I really like the direction my training is going. It’ll be interesting to see how it evolves as my strength, conditioning, and MMC/tissue health go up. I’m mainly modelling my training in a similar fashion to Chris Duffin’s.
Oh yeah. Forgot to mention I dropped my physics minor. Not worth really worth it anymore and my interest is dissipated. I’d rather just focus on EE but I think I’ll add in some languages, extra math, and some other cool stuff like film or mythology instead since I’ll have the room for that.
Also cleaning up my nutrition, I’ve been eating very dirty for the past few months. I haven’t cooked in the longest. Spending more than my rent a month on food and it’s not the best thing for my health. Yesterday went grocery shopping to add to what I already had. I’m going to be eating very clean for the most part including fruits and veggies.
Already I can tell that my mood, brain function, and memory have improved. Feel better and perform better. Brain fog and disorientation are mostly gone. Also it’s cheaper :). Weight dropped a little while strength is seeing a net gain which is nice. I want to do a slowish recomp/weight gain. Also being more active outside of the gym. Just feel awesome.
Life itself is awesome as well. Working on getting a solid internship for the summer. Pays well, starts my career, and a reasonable commute (also in a good location for acquiring bitches). Applied for six so far. Waiting a bit far more options to open.
[quote]spar4tee wrote:
Oh yeah. Forgot to mention I dropped my physics minor. Not worth really worth it anymore and my interest is dissipated. I’d rather just focus on EE but I think I’ll add in some languages, extra math, and some other cool stuff like film or mythology instead since I’ll have the room for that.[/quote]
brb med school
brb law school
brb english major
At least you have a solid focus with the EE. And it is cool you’re interested in all this other stuff. I pretty much only focused on the classes in my major; there wasn’t much for other cool classes to take. I went to an engineering school that taught pretty much nothing else.
Actually, there was a grad level psych class that was completely worth it. It was on Group Dynamics, kind of a subspecialty of Social Psych. It took me a few years to figure out how to apply what I learned in that class. If you get a chance, you should take a look at the book “Influence” by Robert Cialdini. That’s kind of a scary book.
[quote]spar4tee wrote:
Oh yeah. Forgot to mention I dropped my physics minor. Not worth really worth it anymore and my interest is dissipated. I’d rather just focus on EE but I think I’ll add in some languages, extra math, and some other cool stuff like film or mythology instead since I’ll have the room for that.[/quote]
brb med school
brb law school
brb english major
At least you have a solid focus with the EE. And it is cool you’re interested in all this other stuff. I pretty much only focused on the classes in my major; there wasn’t much for other cool classes to take. I went to an engineering school that taught pretty much nothing else.
Actually, there was a grad level psych class that was completely worth it. It was on Group Dynamics, kind of a subspecialty of Social Psych. It took me a few years to figure out how to apply what I learned in that class. If you get a chance, you should take a look at the book “Influence” by Robert Cialdini. That’s kind of a scary book.[/quote]
Cool. It’ll just be a few classes. I’ve actually been learning a lot about social dynamics lately.
[quote]spar4tee wrote:
I’m finally at a place where I know I’m doing things right again and with no pain or complications. Very pleased and ready to squat 600+.[/quote]
[quote]spar4tee wrote:
I can tell that my mood, brain function, and memory have improved. Feel better and perform better. Brain fog and disorientation are mostly gone.[/quote]
[quote]spar4tee wrote:
Life itself is awesome as well. Working on getting a solid internship for the summer. Pays well, starts my career, and a reasonable commute (also in a good location for acquiring bitches).[/quote]
Such ready.
[quote]spar4tee wrote:
I’m finally at a place where I know I’m doing things right again and with no pain or complications. Very pleased and ready to squat 600+.[/quote]
[quote]spar4tee wrote:
I can tell that my mood, brain function, and memory have improved. Feel better and perform better. Brain fog and disorientation are mostly gone.[/quote]
[quote]spar4tee wrote:
Life itself is awesome as well. Working on getting a solid internship for the summer. Pays well, starts my career, and a reasonable commute (also in a good location for acquiring bitches).[/quote]
Such ready.[/quote]
Very wow. Much boss.
[quote]HeavyTriple wrote:
Holy shit, you start warmups that heavy? Is that what Chris Duffin does, or did you mean something else?[/quote]
I don’t know how Chris Duffin warms up lol. I was just referring to the way he structures his training, how he incorporates some lifts, and just the general beast that he is.
Today’s training session didn’t go the way I wanted it to.
Strict Press - 135x3, 185x1, 220x1,3,2,2,1. I planned on doing four triples and last week went exceptionally well. I know strict press is a sticky lift but 5lbs shouldn’t make that much of a difference on its own. I could’ve finished out the 13 reps at top weight, but I needed to go. I was having a harder time with technique and wasn’t getting as much support from my right lat. The weight didn’t even feel that heavy. Just odd. I’ll chalk it up primarily to just not having enough calories in me for the past few days to be as strong as possible and being slightly underrecovered. I’ve dropped some weight, which was intentional. I suppose that since I’m in a deficit currently, I’ll simply avoid lifting without minimum calories prior.
Next week, I’m doing 225x4x3 (3x3 if necessary at that point) with plenty of food in me i.e. Thanksgiving surplus. Then the Friday after that, 250. 250! 250 strict press before December is over as well as 505x3 on squats.
[quote]spar4tee wrote:
Today’s training session didn’t go the way I wanted it to.
Strict Press - 135x3, 185x1, 220x1,3,2,2,1. I planned on doing four triples and last week went exceptionally well. I know strict press is a sticky lift but 5lbs shouldn’t make that much of a difference on its own. I could’ve finished out the 13 reps at top weight, but I needed to go. I was having a harder time with technique and wasn’t getting as much support from my right lat. The weight didn’t even feel that heavy. Just odd. I’ll chalk it up primarily to just not having enough calories in me for the past few days to be as strong as possible and being slightly underrecovered. I’ve dropped some weight, which was intentional. I suppose that since I’m in a deficit currently, I’ll simply avoid lifting without minimum calories prior.
Next week, I’m doing 225x4x3 (3x3 if necessary at that point) with plenty of food in me i.e. Thanksgiving surplus. Then the Friday after that, 250. 250! 250 strict press before December is over as well as 505x3 on squats.[/quote]
[quote]spar4tee wrote:
Today’s training session didn’t go the way I wanted it to.
Strict Press - 135x3, 185x1, 220x1,3,2,2,1. I planned on doing four triples and last week went exceptionally well. I know strict press is a sticky lift but 5lbs shouldn’t make that much of a difference on its own. I could’ve finished out the 13 reps at top weight, but I needed to go. I was having a harder time with technique and wasn’t getting as much support from my right lat. The weight didn’t even feel that heavy. Just odd. I’ll chalk it up primarily to just not having enough calories in me for the past few days to be as strong as possible and being slightly underrecovered. I’ve dropped some weight, which was intentional. I suppose that since I’m in a deficit currently, I’ll simply avoid lifting without minimum calories prior.
Next week, I’m doing 225x4x3 (3x3 if necessary at that point) with plenty of food in me i.e. Thanksgiving surplus. Then the Friday after that, 250. 250! 250 strict press before December is over as well as 505x3 on squats.[/quote]
Word to the plans, my friend. LIGHT EM UPPPPP.[/quote]
I know I can do it. The challenge is simply making it occur when I want it to. It will occur when I want it to.
Strict Press - Up to 225. Three singles. Wanted to do a set of five, but something was off with my lockout primarily. Not used to the equipment at this gym, but no sweat.
Incline Bench - Close grip with a pause. Worked up to 315 but bar path was a little off. Again not use to the bars or benches.
Pullups
Bench - Close grip with a pause and feet up. Just did 225 for a quick set of 10.
Pullups
Barbell Row - Just one set with 155 for about 15.
Seated Row - 165x12, 228x9, 252x7, 264x7. Probably still my favorite back builder. Always feels better than everything else.
Unilateral Pushdowns - 60x8 per arm then 84x8 per arm. Felt a little rough mostly due to steel attachments.
