Basically what DF said. Telling myself, “knees out” and “spread the floor” really helps me with wider stance squatting.
Off day, Pulse-Fast Day
Day 2 of PLP 60 Day Challenge
Pullups
BW X 3, 4, 4 (split these apart because I did them on a wooden deck and they were killing my hands lol)
Pushups
11
Bulgarian Split Squats
11 per leg
I can see this becoming difficult when the reps get near 60 lol
[quote]Blaze_108 wrote:
Damn Ashy, you’ve been killing it in here.
Those 430x5 deads were beast mode.
[/quote]
Thanks, man. My lifting buddy was in the gym that day so it kind of got me more in the zone
[quote]phlegms wrote:
Just want to say man, I’ve been lurking this log for a while and it’s been seriously motivating for me as a complete beginner. The numbers you are hitting are very impressive! [/quote]
Thanks bud, I really appreciate it. I have a long long way to go (where to? lol) so drop in from time to time. The numbers I’m hitting right now are nothing near what I want
[quote]DixiesFinest wrote:
The wide stance dont look bad, one mental cue to always have blazing through your head is “HEAD UP HIPS BACK KNEES OUT (repeat, repeat…hit depth…) HIPS FORWARD BACK UP THIGHS TIGHTEN”
This is what I go through in my head every rep with wide stance, whether geared or raw, the only difference is how far back my hips/how wide my knees go (more with gear).
just my .02[/quote]
Thanks Dixie. I kind of know the basics on how to squat, it’s just a matter of can I get my body to do what my mind tells it to lol.
[quote]AquaCruzer wrote:
Basically what DF said. Telling myself, “knees out” and “spread the floor” really helps me with wider stance squatting.[/quote]
Thanks, Aqua.
I see you’re doing Waterbury’s challenge 
I’ve been contemplating giving it a go.
PLP 60 Challenge Day 3
Pullups
BW X 6, 6
Pushups
12
Bulgarian Split Squats
12 reps per leg
Did all of this while waiting on my morning oatmeal to cook. Started with the 6 reps on pullups, then pushups, then BSS, then finished the pullups without rest between anything.
[quote]AquaCruzer wrote:
I see you’re doing Waterbury’s challenge I’ve been contemplating giving it a go.[/quote]
Go for it man! Just a little something extra to ensure I’m not always laying around on my off days lol
I think I may be changing my diet around these last 3 weeks (<3 weeks left!). I just feel horrible today, my hands were/are actually shaking. It’s not like I feel sick, I just feel like I haven’t eaten in days (pulse fasted yesterday). Had 2 bowls of oatmeal this morning with some whey and a banana, now I’m about to jump down a huge bowl of broccoli and chicken and have several pieces of wheat bread with it. I even gave in and had a big bowl of broccoli last night with hot sauce lol.
I think I may just pulse fast once a week from now on, and lower cals a bit on other days (maybe pulse FEAST as an easy way of eating less cals).
5/3/1 Bench
“Deload”
Bench
Bar x some
95 X 5
115 X 5
135 X 5
165 X 5
185 X 5
205 X 9 PR lol, left some in the tank though
225 X 5
225 X 4
Dips
BW X 10
+20 X 8
+35 X 8
+55 X 8
+80 X 9 PR
HS Incline
1pps X 8
1 pps 25s X 8
2 pps X 8 PR
2 pps 15 X 5 PR
1pps 25 X 8 (dropset from last set)
DB Flyes
3 sets
Face Pulls
3 sets
Seated DB Cleans
3 sets
NOTES: Lifted with my buddy and probably went to heavy for a deload lol. Wasn’t too bad though
I’ve already made it a point to do something on off days
I know that hand shaking, holy shit I’m hungry feeling. Oddly enough, the few times that’s happened to me I ate a crap load of food a few hours prior.
I thought deloads were for well…deloading, not PRs haha. Regardless awesome job and lol at the random guy who asks about the camera and knocks it over.
5/3/1 Deadlift Deload
Deadlift
185 X 5
225 X 5
275 X 5
Squat (working on form)
225 X 3 X 3
Plate Loaded Squat Press
6 pps X 14 PR
NOTES: Will probably do my sled/prowler work in a few hours. Will get squat vids up soon for help with form if anyone would like to give some advice, I would appreciate it.
[quote]AquaCruzer wrote:
I’ve already made it a point to do something on off days
I know that hand shaking, holy shit I’m hungry feeling. Oddly enough, the few times that’s happened to me I ate a crap load of food a few hours prior.
I thought deloads were for well…deloading, not PRs haha. Regardless awesome job and lol at the random guy who asks about the camera and knocks it over.[/quote]
Haha, well good for you because I usually bum all day. Well, I do walk quite a bit on campus (very hilly).
Yeah I don’t like being that hungry lol, there’s no way I could have lifted without another meal.
I actually heard that guy asking about my camera right before the set started, but I had the music going and didn’t care haha
[quote]ashylarryku wrote:
Haha, well good for you because I usually bum all day. Well, I do walk quite a bit on campus (very hilly).
Yeah I don’t like being that hungry lol, there’s no way I could have lifted without another meal.
I actually heard that guy asking about my camera right before the set started, but I had the music going and didn’t care haha
[/quote]
Haha, well I only recently starting do stuff on my off days. Before I pretty much was a bum. I hear you on walking hills. Whenever I get in a session on campus I always end up walking up a hill after, which sucks.
That hand shaking thing sounds intense…
I’m really happy that you were able to recovery from it so quickly.
Another week of hitting solid PR’s - awesome.
Broccoli rules!
@Aqua: Yeah classes are a good way of increasing NEPA without trying lol.
@undecimber: Thanks, man! I have the worst broccoli farts haha, my roommates can attest for that.
Back/Bis
Chins
BW X 5
25 X 3
40 X 3
60 X 3
75 X 3
90 X 2.99 not sure if I can count the third
V-Bar Pulldowns
“10” X 10
“12” X 8
“14” X 8
“16” X 5 PR?
HS Low Row (form was much more strict)
3 pps X 12
3 pps 25s X 8 X 2
3 pps X 10
Straight Arm Pulldown
4 sets
EZ Bar Preacher Curls
25s each side X 9
3 more sets
DB Hammer Preacher Curls
3 sets
DB Curls
2 sets
Cable Curls
3 or 4 sets
NOTES: Great session, back and biceps were pretty pumped/fatigued.
Lol, brocolli farts - don’t even want to imagine the aura of that.
Back and bicep days are so much fun
5/3/1 OH Press
3 Day
OH Press
115 X 3
130 X 3
150 X 5 PR
155 X 1 X 2
Incline BB
135 X 3
(6 ramping sets of 3, increasing ten pounds, then . . .)
215 X 3
205 X 3
205 X 3
215 X 2
225 X 1
CGBP
185 X 3
195 X 3
205 X 3
215 X 3
225 X 3
235 X 2 PR
205 X 3
215 X 3 X 2
Circuit (done twice)
CGBP: 185 X 8, 8
Cable Extensions: 2 sets of 10-12
Seated Lateral Raises: 2 sets of max reps
Standing Laterals: 2 sets of max reps
Dips: Bw X 15, BW +25 X 10
NOTES: Good session. I’m glad I decided to join the new gym because it is a much better environment to be in.
[quote]undecimber wrote:
Lol, brocolli farts - don’t even want to imagine the aura of that.
Back and bicep days are so much fun
[/quote]
They are always warm. Sorry, TMI lol.
I love that pump on back/bis day
Looks like a pretty kick ass gym man! Look forward to seeing you hit some PRs there.
Ashy - just wanted to pop in and say that was a HELL of a leg press set you did bud. That was a MAN set…
JM
5/3/1 Squat (3 day)
Squat
bar X some, 95 X 5, 115 X 3, 135 X 3, 165 X 3, 185 X 3
(working sets)
215 X 3
250 X 3
280 X 5
285 X 1
225 X 3 X 2
235 X 3
255 X 4
265 X 3
RDLs
135 X 10
185 X 10
225 X 8
275 X 5
295 X 4
315 X 5
295 X 5 X 2
Lying Leg Curls
4 sets
Pull-Throughs
4 sets
NOTES: It doesn’t look like much but I was drained after RDLs. I realize my hamstrings are holding me back in my squat, I just have a terribly hard time using them. Next time I’m going to do a little pre-fatigue set, just a little pump, so I can feel them better during the movement.
Also, didn’t really get much sleep last night. Went to bed at 11, but was constantly woken up by my wasted roommates. KU lost yesterday, and saying they “drowned their sorrows” would be an understatement lol.
[quote]AquaCruzer wrote:
Looks like a pretty kick ass gym man! Look forward to seeing you hit some PRs there.[/quote]
Hell yeah, it’s awesome. As I was leaving a group of guys came in and started training. I peeked at one of their log books and saw one of them had squatted something like 380 for 4 sets of 8. It’s nice to be around bigger/stronger guys that push you. I had some guys yelling at me during my top-set today (you can hear them in the vid) but I couldn’t hear them through my headphones lol.
[quote]John Meadows, CSCS wrote:
Ashy - just wanted to pop in and say that was a HELL of a leg press set you did bud. That was a MAN set…
JM[/quote]
Haha, thanks John! I was hoping you would find that eventually. Honestly, the videos never do justice, because that set was TERRIBLE and I don’t look forward to doing it ever again, but I know I probably will haha. Thanks for the article!
Well even more evidence that you’ve chosen a great gym haha. Those RDLs were looking pretty good
[quote]AquaCruzer wrote:
Well even more evidence that you’ve chosen a great gym haha. Those RDLs were looking pretty good[/quote]
Haha, thanks bud.
On a side note, I think it’s safe to say my squat might technically be getting better. At the beginning of my pulse fasting, I was only able to go to the 5th notch on my EliteFTS belt. Yesterday, and the past couple of squat sessions, I have gone down to the 7th notch. I know for a fact a bigger gut serves as a better “foundation” for the squat. I’m not trying to get my belly bigger when my contest is over, lol, but this kind of helps keep me sane that I’m not losing a whole deal of strength. Deadlift and leg press numbers have gone up, so I’ll take that as something.
PLP Challenge Day 9
Reps Today: 18
Pullups (slightly wider than shoulder width)
BW X 6, 6, 6 all from a dead hang
Feet Elevated Pushups
BW X 6, 6, 6
Bulgarian Split Squats
6, 6, 6 (each leg)
I haven’t been posting these, but I’ve still been doing them. It sucks because I would like to just do them in the morning when I wake up, but I don’t have access to a pullup bar. So, I’ve usually just been doing the pullups as a warm-up before real lifting sessions.
Nice ashy! Im on the PLP challenge day 9 as well! I started with 1 rep of each though. Keep up the good work in here buddy.
Whatever helps keep you going Bigger weights are bigger weights. Speaking of EFS belts, I’m still waiting to get mine broken in (enough ?) lol.