Hmm after a recent swolegasmic arm pump yesterday, I may have to consider giving those standing BB calf raises a shot.
I still see you’re putting in good work man.
As for your grip giving during the RDLs, I would personally try to stick with them strapless. But that’s just because I feel I could use the extra grip work, plus I don’t have any straps lol :P. But since you’re mainly doing RDLs to work your hammies and not to help your DL (if that even makes sense???) then I don’t see why not use straps.
[quote]AquaCruzer wrote:
Hmm after a recent swolegasmic arm pump yesterday, I may have to consider giving those standing BB calf raises a shot.
I still see you’re putting in good work man.
As for your grip giving during the RDLs, I would personally try to stick with them strapless. But that’s just because I feel I could use the extra grip work, plus I don’t have any straps lol :P. But since you’re mainly doing RDLs to work your hammies and not to help your DL (if that even makes sense???) then I don’t see why not use straps.[/quote]
Yeah it definitely wouldnt hurt me at all. My grip needs work. But I am doing a good bit of grip work on DL days.
Got my TrueProtein order where I decided to pick up some MG’s Powdered Muscle (which I get to use tomorrow, really excited) as well as Beta-Alanine. Just took about 2 grams of the Beta-Alanine and a few minutes after taking it I got this weird tingling sensation which went away after 10 minutes or so. I know this is normal, just thought it was pretty cool lol. Going to be using the MG to replace my gatorade powder mix, as that was a massive carb overload. The MG is much better macro wise with 44g carbs and 20g protein in two scoops.
Leg DOMS + lacrosse practice in 30 degree weather + sprints = SUCKS balls
Just from past experience, I would change up your bench day. My bench lost strength on 5/3/1, and I’ve gained a LOT of strength on GVT (and some so far on HP Mass from what I can tell). I’ve concluded I just need more volume with decent weight on bench to progress. One all-out top set just doesn’t work for bench (for me) like it does for deadlift, and somewhat squat.
I would maybe do 5 X 5 after your heavy bench set (instead of 5 X 10 BBB if you want to get strong). Just my 2 cents, buddy
[quote]ashylarryku wrote:
Just from past experience, I would change up your bench day. My bench lost strength on 5/3/1, and I’ve gained a LOT of strength on GVT (and some so far on HP Mass from what I can tell). I’ve concluded I just need more volume with decent weight on bench to progress. One all-out top set just doesn’t work for bench (for me) like it does for deadlift, and somewhat squat.
I would maybe do 5 X 5 after your heavy bench set (instead of 5 X 10 BBB if you want to get strong). Just my 2 cents, buddy[/quote]
Starting a new wave tomorrow, going to definitely try this out on what is my BBB assistance right now. 5x5 inc DB press on OHP day and 5x5 db mp on bench day. Thanks brotha!
NOTES: MP felt great. Supposed to hit BWx10x4 pullups. Only got the 6x4 and 4x3. Inc DB Press felt good. Couldnt get the 75s up the first time with my left hand so that wasted alot of energy. Got them up and managed to hit 2 reps. Can definitely get more. Need to switch out kroc rows, they bother my hip. Dips still feel like crap. BB curls got a decent pump from. Good session overall.
Awesome stuff man! Glad you were able to get a video of the sick PR. Man that last rep sure looked like a grinder.
That’s weird that Kroc rows bother your hips. I haven’t done DB rows since last summer, and they never bothered my hips. If anything it would hurt my abs if I had worked them earlier in the week.
Thanks man. Yeah I was determined for that last rep. I think its when I start getting to the grinder kroc row reps where it bothers my hips because of hip rotation. I really want to keep kroc rows so what I might do is go lighter for even higher reps and really focus on pulling with my back and negating any outside involvement (such as hips).
On a side note, I’m really considering snagging a pair of vibram five fingers, the kso style. It seems they would be pretty awesome for squats and deadlifts. Plus, I can find some pretty good deals on them, so that doesnt hurt. Lol.
Yeah, If I had DBs I definitely be doing some kroc/DB rows. I might just get those olympic DB handles that can use regular plates.
Those vibrams do look rather comfy. I don’t if I could go back to squatting and DLing in shoes now that I’ve been doing them barefoot for a few months.
Yeah Aqua. Theoretically you only need one of the DB handles right now if youre only going to use them for DB rows. As for the vibrams, they are supposed to simulate being barefoot and I’ve heard they are very nice and do a great job at that. I think you’d love them.
Plate Pinches
3-5’sx30sec
2-10’sx30sec
3-10’sx20sec PR
3-10’sx15sec
2-35’sx10sec PR both hand grip
NOTES: DL felt good. Really trying to dial in form. Deficit DL’s suck but are definitely a keeper! GHR was brutal again, felt great though. HIp work is coming along. Plate pinches are great for grip. Another definite keeper. Pretty good session overall! Enjoy all the vids!
Good job on the PRs! Definitely keep on working on your DL form. I’m sure you can see this from your vids, but I’d keep on trying to maintain a neutral lower back. Otherwise keep up the good work man!
Btw it’s nice to see a chick attempting to squat, she may not be hitting decent depth but at least she’s trying (the one in your deficit DL 205x5)
[quote]AquaCruzer wrote:
Good job on the PRs! Definitely keep on working on your DL form. I’m sure you can see this from your vids, but I’d keep on trying to maintain a neutral lower back. Otherwise keep up the good work man!
Btw it’s nice to see a chick attempting to squat, she may not be hitting decent depth but at least she’s trying (the one in your deficit DL 205x5) :)[/quote]
Yeah the first couple are good, but as the set progresses it goes to shit. I have alot to work on on form.
For sure on the chick. Her depth is alot better than 3/4 of the people i see squatting. She hit 145 at that depth for around 8 relatively easily.
NOTES: Bench felt good. Had to bench in a powerrack and the hooks are a bitch to unrack the weight. Took a shitload of effort getting the weight out and staying tight. Solid PR though! DB MP felt good. Nice PR. BB rows felt good, forgot chalk and had super sweaty hands, so a pretty good PR in my book. Dropset was brutal. Nice PR’s on curls. Tricep hell at the end was sick. As DOW would say, swolegasm!!
No vids, gym was packed. Rush week for the frats so all the fags are trying to get ‘huge’ to get a bid into their frats. Had to wait 5 minutes atleast to get into the gym. Sucked.
Squat
45x10
95x5
125x5
145x3
170x3
195x3
215x6 or 7 Not sure, lost count, set sucked. Fuck me.
BBB Leg Press (slow descent; pause at bottom)
7platesx10 PR
6platesx10
5platesx10
4platesx10
4platesx10
DB RDL
30x5
45x5
60x5 (s) PR
70x5 (s) PR
Finisher - 50 reps with 135
135x25, 15, 10 PR
NOTES: Squat warmups felt great and then 215 felt like shit. Paused leg press was good as was RDL’s. Decided to do a 50 rep squat finisher to end since squats sucked today. Goal is to hit 135x50 in one set eventually. Gym packed as hell again. No freaking vids, this is really pissing me off. Snapped some pics after though:
Don’t worry about your last set feeling awful. That’s happened to me a few times. You still had a pretty good session, hitting all those PRs and what not
[quote]AquaCruzer wrote:
Don’t worry about your last set feeling awful. That’s happened to me a few times. You still had a pretty good session, hitting all those PRs and what not :)[/quote]
Thanks man =) Yeah it wasn’t too bad of a session.
[quote]AquaCruzer wrote:
Don’t worry about your last set feeling awful. That’s happened to me a few times. You still had a pretty good session, hitting all those PRs and what not :)[/quote]
Thanks man =) Yeah it wasn’t too bad of a session.[/quote]
I’d be hard pressed to find someone who thinks hitting 4 PRs isn’t a good session haha
I have decided that I am going to change up my training a bit. Practicing lacrosse 3x a week and massive DOMS after leg days dont go together very well. Talking with H4M he has pointed me in what I feel will be a great direction for me.
The basis of the training will be that each session begins with 1-2 leg movements (squats, front squats, deadlifts, RDLs, leg press) for one working set. For example, I’d begin working up to a heavy set of 2-3 reps of deadlifts and then move on to the rest of my session such as shoulders and triceps.
For the muscle groups other than legs, I would try to hit them 2x a week with different movements as well as rep ranges. I would hit these with 2-3 working sets.
A little example I put together looks like so:
Tuesday: Front Squat (4-7 reps), Chest, Back, Biceps
