Nice squats man, one thing I noticed is on the ascent, your knees cave…try to keep them pushed out. This will give you more power!
[quote]pbclax1 wrote:
Nice squats man, one thing I noticed is on the ascent, your knees cave…try to keep them pushed out. This will give you more power![/quote]
x2. You could try looping a band just below your knees while squatting. That may help with cueing to push your knees out.
I love how long your vids on, you were just texting away lol
I have to rush through because my cam isn’t cool enough to hold long vids pout
Awesome PR.
@pbclax & aqua: Yeah, I actually actively think about forcing my knees out during my squats. It’s just a matter of practice, practice, and more practice. I need to give the bands idea a go though.
[quote]Nikki9591 wrote:
I love how long your vids on, you were just texting away lol
I have to rush through because my cam isn’t cool enough to hold long vids pout
Awesome PR.[/quote]
I would NEVER! Haha, I was changing the song on my iPod because the current one was too slow. Hence me bobbing my head as I put it back in my pocket lol. Thanks, Nikki!
Great session man!
Did you mix up your grips with the pull-ups? Or just kept it the same.
Do you find there to be much of a carry-over with the top 1/2 squats for activation?
5/3/1 OH Press “deload”
Seated MP
75 X 3, 85 X 3, . . . 135 X 3
145 X 3
155 X 3
165 X 3 PR
175 X 2 PR
155 X 3
145 X 3
150 X 3
155 X 4
145 X 3
Incline BB
165 X 3, 175 X 3, . . .
225 X 3
215 X 3
220 X 3
225 X 3
215 X 3
220 X 3
CGBP
185 X 3 X 2
185 X 5 X 2
205 X 5
215 X 4
225 X 3
Seated Laterals
20s X 12, 25s X 12
30s X 12 X 3
lateral raise mechanical dropset:
Seated Side: 25s X 12
Seated Front Raises: 25s X 12
Standing Side Laterals: 25s X 12
Standing Front Raises: 25s X 15
Pullups
BW X 10, 10, 10, 8, 8, 8, 8 = 62 reps for PLP Challenge Day 53
Cable Triceps Stuff
maybe 8 sets
165 X 3
NOTES: At the library on campus . . . . should be studying for finals 
[quote]undecimber wrote:
Great session man!
Did you mix up your grips with the pull-ups? Or just kept it the same.
Do you find there to be much of a carry-over with the top 1/2 squats for activation? [/quote]
I vary the grips somewhat, but mostly stick with neutral or underhand. I just honestly don’t like pronated (overhand) pullups. The always give me shoulder/elbow pains.
Yeah, the top-half squats always wake me up and get me ready for full squats. Not sure if it has an actual carryover to the full squat, but if it gets me in the right mindset to get another few reps, then I guess it does has a carryover lol.
I bob my head even when I don’t listen to music, I just thought you did too. Seems like I’m alone lol
Damn your PRs man!.. I mean, awesome work. You kick ass.
pout I want a MP PR.
Seated MP? Do you sit while you piss??? Lol I kid. I’m kinda not surprised by you hitting a PR during a ‘deload’
Hey man, real consistent gains. Whats ya plans?
Killing it as usual bro…
[quote]ashylarryku wrote:
I vary the grips somewhat, but mostly stick with neutral or underhand. I just honestly don’t like pronated (overhand) pullups. The always give me shoulder/elbow pains.
Yeah, the top-half squats always wake me up and get me ready for full squats. Not sure if it has an actual carryover to the full squat, but if it gets me in the right mindset to get another few reps, then I guess it does has a carryover lol.[/quote]
Nice man - did you mix up the surfaces with the pull-ups as well i.e. off a bar, tree branch etc. or do you like to?
Thanks Adam (if you don’t mind me calling you by your name?)
My name is Caleb.
whats up Mr Indigo-3G???
I bet your log will be getting a lot more attention now. Congrats on the box squat and MP PR’s.
You know you’re kicking ass when you hit PRs on a “deload.” Keep killing it brother, nice work.
Sorry, everyone. I just now got access to a laptop (mine is currently down) and I’ve been busy with finals and will be until Thursday so updates may be slow.
@Nikki: Lol, yes I tend to look like a crazy idiot when I’m in the gym.
@Aqua: Haha, you know I usually do standing. It’s a deload, so I figured I’d do something a bit easier.
@Robd: Thanks! Plans? Get BIG! REAL big
@Matty: Thanks, bud. As are you
@undecimber: I prefer people call me Adam, Caleb lol. No, I just do them on a regular pullup bar. I honestly don’t know where else I would do them around here. There’s a park nearby I’m sure I could do some there, but I haven’t yet.
@gregron: Haha, yes I’m really excited for the Indigo. I’m doing full squats, not box, but thanks anyway
@Dove: Thanks! Drop in more often
5/3/1 Squat (deload)
Squat
after a good warm-up/stretching
(40%) 135 X 5
(50%) 160 X 5
(60%) 190 X 5 wow I feel so pathetic during deloads
Front Squat
135 X 5
165 X 5
185 X 3
205 X 3
225 X 3 tie PR
205 X 3
Deadlift
185 X 3, 225 X 3, 275 X 3, 295 X 3
325 X 3, 345 X 3, 365 X 3
325 X 3, 345 X 3, 365 X 3
325 X 3, 345 X 3, 365 X 3
325 X 5
Sled Pulls
5 trips
Prowler Pushes
5 trips
Curls
some stuff
PLP Challenge Day 54 (63 reps)
NOTES: Was planning on going for a front squat PR but my legs were still sore from my 5/3/1 squats “1 Day” two days before this so it wasn’t happening.
[quote]ashylarryku wrote:
Sorry, everyone. I just now got access to a laptop (mine is currently down) and I’ve been busy with finals and will be until Thursday so updates may be slow.
@Nikki: Lol, yes I tend to look like a crazy idiot when I’m in the gym.
@Aqua: Haha, you know I usually do standing. It’s a deload, so I figured I’d do something a bit easier.
@Robd: Thanks! Plans? Get BIG! REAL big
@Matty: Thanks, bud. As are you
@undecimber: I prefer people call me Adam, Caleb lol. No, I just do them on a regular pullup bar. I honestly don’t know where else I would do them around here. There’s a park nearby I’m sure I could do some there, but I haven’t yet.
@gregron: Haha, yes I’m really excited for the Indigo. I’m doing full squats, not box, but thanks anyway
@Dove: Thanks! Drop in more often
5/3/1 Squat (deload)
Squat
after a good warm-up/stretching
(40%) 135 X 5
(50%) 160 X 5
(60%) 190 X 5 wow I feel so pathetic during deloads
Front Squat
135 X 5
165 X 5
185 X 3
205 X 3
225 X 3 tie PR
205 X 3
Deadlift
185 X 3, 225 X 3, 275 X 3, 295 X 3
325 X 3, 345 X 3, 365 X 3
325 X 3, 345 X 3, 365 X 3
325 X 3, 345 X 3, 365 X 3
325 X 5
Sled Pulls
5 trips
Prowler Pushes
5 trips
Curls
some stuff
PLP Challenge Day 54 (63 reps)
NOTES: Was planning on going for a front squat PR but my legs were still sore from my 5/3/1 squats “1 Day” two days before this so it wasn’t happening.[/quote]
I hate deloads too man, havent taken one in a while and hope to keep it that way for a little bit! Haha. They are a GREAT time to work on form though!
Lol @ aqua “do u sit when u piss?”
heehee… I do. Is thay bad?
OK so u and matty get PRs when deloading. Making everyone look bad.
@pb: True my friend.
@Nikki: Haha, maybe I SHOULD be doing a true deload but I feel good
5/3/1 Bench “deload”
Bench
225 X 5
230 X 3, 235 X 3, 240 X 3, 245 X 3
235 X 3, 240 X 3, 245 X 3
235 X 3 (paused last rep)
Flat DB
80s X 5, 90s X 5
100s X 5, 5, 5, 5, 5 PR only got 5, 5, 4 last time so 11 extra reps
Incline BB
185 X 3, 195 X 3
205 X 3, 3, 3
215 X 3
175 X 9
Face Pulls
5 sets
Shrugs
4 sets
Pullups
65 reps throughout the workout
NOTES: FINALLY done with finals! I’m completely drained right now, mentally. I’m looking forward to the summer where I’ll be focusing entire on training and enjoying my last free break before I graduate.
Finishing finals gives off such a great feeling of relief.
There you go again with deload PRs 
Congrats on the accomplishments both in the gym and in school. Enjoy the new freedom!
Thanks, guys! Feels good to be done with finals. I’ll be getting around to logs once I get my laptop fixed.
Deadlift
Deadlift
275 X 5
315 X 3
345 X 3
375 X 3
395 x 3 (add belt)
405 X 3
425 X 2
455 X 2 PR
Reverse-Band Deads
405 X 3
425 X 3 X 4 (did these sumo style for the hell of it)
445 X 3 X 2
465 X 3 X 2
485 X 3 X 2
GHRs
4 sets
“Prowler” Pushes
4 sets
PLP Challenge Day 57 (66 reps)
Pullups
Bulgarian Split Squats
Feet Elevated Pushups
455 X 2
NOTES: Another day at the gym, walked out drenched in sweat. A good day, indeed.