I used DAA for a while and loved it. It’s one supplement that definitely works and you can actually feel it working. Haven’t used it in a while but I’ll probably pick some more up soon.
[quote]austin_bicep wrote:
I used DAA for a while and loved it. It’s one supplement that definitely works and you can actually feel it working. Haven’t used it in a while but I’ll probably pick some more up soon. [/quote]
I guess I’ll probably try it in the future then, although I’ll never see it as cheap again. Oh well.
I’ve never seen expensive. 24 bucks for 3 months worth.
[quote]austin_bicep wrote:
I’ve never seen expensive. 24 bucks for 3 months worth on BB.com. [/quote]
No loss then, maybe I’ll try it in the future. I do try and keep my supplements minimal though so I guess it’s best to subjectively add one by one and see if I can actually see pronounced effects.
[quote]jake_j_m wrote:
@jab1: Thanks man! Means a lot honestly. I’ve always felt I had the “genetics” for a decent squat (based purely on having average legs and calves untrained vs. zero upper body muscle and also on being able to jump pretty high/far naturally) so it’s nice to gradually be working up to more respectable poundages, feels good. You have a log up here? I’ll definitely check it out if so! Always cool to see guys from the UK on here.
[/quote]
I was similar actually - always been pretty springy. I post my stuff up in the Brotherhood of Iron sub-forum, but I think I will probably start a log all for myself in here soon too.
A good pre-workout without 1, 3 in it is Scivation Novem. I really like that stuff and it gets me goin better than most preworkouts with 1, 3 in them.
@jab: I’ll check out the BOI, I have checked a lot of the best threads in there and the alpha but since I’ve not “been invited” to either of them I can’t post in there (they don’t seem to get too much action these days anyway). Logging here is pretty cool imo.
@pb: Thanls for that. Just checked it out and it does seem like solid mix. I already use ALA, caffiene and creatine mono because I find them to all offer good effects! I’ll see how this this pretty basic blend I ordered treats me (it was only pretty cheap) then possibly check that out afterwards as it’s pretty expensive here from a quick search.
5/3/1 Bench & Chest Day
Bench (PL setup)
67.5/149 x 3 - 75/165 x 3 - wraps - 85/187 x 6 (top set) - 85/187 x 3 & called it.
^ goddamn! first two sets ROM really small (which is the goal) and it felt like nothing (as it should). But low and behold 85kg was a little harder to unrack once unracked I realised the ROM had somehow doubled back to roughly where it is with my standard setup, meaning I was in some sort of shit PL/BB hybrid which offers the benefits of neither setup, lol. This always happens, but I know if I can nail setup on heavier sets, I will be able to do this weight for literally like 15+… I’ll keep working on setup hard. PL bench frustrates the hell out of me but benching this way feels way better on my shoulders when I do it right, so I’d be dumb not to learn it.
Incline Bench
60/132 x 8 - 70/154 x 6 - 75/165 x 2 & call it
Dips
BW x 8 - +15/33 x 8 - +25/55 x 1 & call it
DB DS Floor Flyes
8/18s x 10 - 10/22s x 10
DB Strict Fly
16/35s x 8 - 16/35s x 7
HS Inc. 1-arm
1pps x 10 +2 forced at 1.5pps on left - 1.5pps x 6 + 3 forced on left - LR - Both arm - 1.5pps x 6
DB DS Floor Flyes
6/13s x 12
Today was a experimental again. I find most chest movements dont pump my chest unless I really focus, definitely think I may be shoulder dominant. In general I need to pick what movements I’m happy with for after my main lift rather then just experimenting constantly as I am now.
In 4 nudiez?
[quote]SamMcLoughin wrote:
In 4 nudiez?[/quote]
Had a look through some, not ripped enough sry
Squatting is definitely improving by leaps and bounds.
And I’ll echo what Austin said; very jelly about your upcoming Ibiza trip. As a fellow house lover, that is a dream vacay for me as well.
Ibiza? i hope u die
@bug: appreciated, definitely a lot of effort going into having a decent squat. need to apply same effort to my bench shortly and all will be good.
I’ll hit Ibiza extra hard for mayn.
@aqua: you mad bro? dnt h8 me cuz you aint me
More squatting and shoulders shortly…
Smolov, week 3, day 1. 5/3/1 Shoulders: 1 week
Squat
92.5/204 x 3 - 110/243 x 3 - 125/276 x 3 - add belt - 140/309 x 5 - 140/309 x 5 - 140/309 x 5 - 140/309 x 5 - 140/309 x 5 Volume PR
^ Only hitting these because I’m willing to work harder every session even when my bodies screaming “no you idiot”. Still not sure where’s the most effective bar positioning for me, super low bar feels too uncomfortable, but super high bar might not be optimum for moving max weights… messed around with it a bit today, still no conclusions. Sticking to my olympic shoes and olympic width (well, nowhere near sumo anyway). HOPE I’m hitting depth… can’t really tell when my blood pressure is through the roof, it’s funny how red I go/how close to passing out on these.
Military Press
45/99 x 5 - 50/110 x 3 - 57.5/127 x 4 < pretty poor, worked out I’m being majorly held back by rotator cuff/other shoulder pain from benching two days prior.
Upright Rows
40/88 x 10 - 45/99 x 6 < first time I’ve ever tried these, did not like.
Full/max ROM Seated Laterals
10/22s x 10 - 10/22s x 9
Partial/loose Seated Laterals
22/49s x 8 - drop to max rom/strict - 6/13s x 8
Inc. Bench R. Delt Swings
14/31s x 10 - drop to strict - 6/13s x some
DB Front Raise (strict)
10/22s x 10 - 10/22s x 10 - 8/18s x 12
Seated DB Rotator cuff
x some
Cable Rotator cuff
x some
Rotator cuff work felt a little soothing on what was obviously DEAD rotator cuffs today… literally all shoulder work took a major hit because of it. I need to train them properly AND avoid movements that strain them on bench day (besides bench press since I have to do that…) any advices is greatly appreciated here guys.
Great squatting again dude, pushing through the pain! Get some vids up if you’re worried about depth.
I played around a lot with bar position and find mid-to-high height to work well for me… I can kind of sit the bar on my rear delts and mid traps quite nicely. Not sure if that makes sense?
EDIT: oh yeah my log is up now, plz join me so I don’t feel like a lona! lol
Great progress on the squat.
+1 on vids
@jab: Thanks, that’s what it seems to be all about on the squats! I remember reading Evan’s thread and him saying with legs in particular when you feel like your “done” your usually only about half way there compared to what you can put yourself through, I tend to agree more and more. I feel a mediumish position worked best for myself too, but will carry on experimenting. Joined your log.
@samoth: Much appreciated. I will look into getting a video relatively soon but im not sure how comfortable I am taking my brand new super sessi phone into the constantly-super-crowded uni gym with no where good to prop it up. The main reason I’ve not bothered recently is I can’t see there being much chance of getting a good angle for checking depth anyway. If not before I’ll be training at home again in about 2 months time though where filming would be easier.
Couldn’t you just get someone to hold it? Although I understand you’d want to be careful with you super sessi phone it would also suck if all your squats were high.
[quote]samoth2 wrote:
Couldn’t you just get someone to hold it? Although I understand you’d want to be careful with you super sessi phone it would also suck if all your squats were high.
[/quote]
Don’t have training partners and there is no one who powerlifts really. I’ve been put off asking people ever since I got rejected on my 485lb deadlift PR. CONFIDENCE = SHATTERED BRO
[quote]jake_j_m wrote:
[quote]samoth2 wrote:
Couldn’t you just get someone to hold it? Although I understand you’d want to be careful with you super sessi phone it would also suck if all your squats were high.
[/quote]
Don’t have training partners and there is no one who powerlifts really. I’ve been put off asking people ever since I got rejected on my 485lb deadlift PR. CONFIDENCE = SHATTERED BRO[/quote]
Haha. If it’s that kind of gym I understand. Thanfully I’ve never had to deal with that.
Back
So one of the PTs had brought/set-up some rings in there today… I was VERY dissapointed that this wasn’t a permanent fixture, but it would have been a little too good to be true. I warmed up doing lots of singles of pullups on them and doing the dragon flag style straight up thing (help me out, guys that know the names of ring work). Then I started:
Pull-ups (not on rings)
BW x 8 - +15/33 x 7 - +30/66 x 2 < weak today. - Ring Pull-ups - BW X 8 All kinds of default PRs up in hur
Barbell Row (belted)
100/220 x 10 - 110/243 x 7 - 115/254 x 3 < it’s been so long since I did these, didn’t quite get the form down but felt decent overall
One-arm Barbell Row (1p = 10kg plate)
3p x 8 - 4p x 8 - 5p x 8 (did these between legs rather then to the side, oops)
Stretchers
50/110 x 12 - 60/132 x 9 PR
DB Pullovers (to forehead)
36/79 x 12 - 38/84 x 7 - drop - 22 x lots - drop - 14 x lots
Hanging Lat Stretch
BW x some
DB Shrug w/ 3+ second hold
32/71s x 10 - 30/66s x 6 - 24/53s x 5
HS Shoulder Press Shrugs w/squeeze (standing on seat)
2pps x 10 - 1.5pps x 12 - drop - 1pps not held x lots
Pretty good session today, read mountain dog back and used lots of JMs stuff. Stretchers, one arm barbell rows and pullovers to forehead are definitely some of my favourite exercises. Still haven’t tried meadows rows properly though.
Side-note: Chafing between the top of my legs when it’s hot and I’ve been walking @ <26" legs isn’t cool… can only imagine what it will be like when they are 28"+ lol… need to get some bio-oil up in thus.