Nice rack pulls duder!
Out of curiosity, would you recommend rack pulls as a way to strengthen the deadlift in general? How are you finding they are working for you?
[quote]jskrabac wrote:
[quote]Oregand wrote:
[quote]jskrabac wrote:
[quote]Oregand wrote:
Weight: 180Lbs
Waist: 35.5 inchs
Now:
Weight: 185Lbs
Waist: 34.5 inchs
Me: Very f**king confused but like hell if im going to comaplin :)[/quote]
Why? You are getting leaner while adding a bit of lean mass. Didn’t CT say that’s exactly what this program is designed for? =/[/quote]
Well its been hammered into me that you cant add mass while getting leaner(gaining mmuscle and losing fat together) so im a tad confused by the results.
I was almost positive from what Ive read it had to be one or the other.[/quote]
From who? That’s silly. Perhaps what you heard was that you’ll drive yourself nuts trying to do both, but you’re not. You’re focusing on one, and the other is a bonus, since you chose a program that keeps you training at a high intensity with higher weights. [/quote]
I suppose it kinda threw my off kilter a tad since its what everyone is after and its just kinda happening with me lol.
[quote]phlegms wrote:
Nice rack pulls duder!
Out of curiosity, would you recommend rack pulls as a way to strengthen the deadlift in general? How are you finding they are working for you?[/quote]
Thanks man,
I would definatly recommend rack pulls IF your having trouble at the lockout in your dead lift. They will not make your DL stronger overall though.
If you are having trouble locking out then yep start doing them and you will improvment.
If the issue though is either off the floor or during the grind rack oulls will be pretty usless for you.
I know you said you were stuck with the DL bt which part per say are you having the most trouble with? Like for me, I have no problem once im pulling but acctually getting the bar off the floor is the major sticking point for me. Solution? DL’s from a deficate a couple of times a week, that and major form work.
Thursday: Squat/OHP
Warm up
Squat: Done 5 times
1)Top S
190KG X 4
2)Front S
75KG X 3
3)P/C
40KG X 3
4)Pull ups
0KG X 5
5)Sled drag
50KG X 1
Rest: 10 Mins
OHP: Done 4 times(I was so beefed by the 4th round I had to call it quits)
1)Top OHP
50KG X 3 -4
2)OHP
32.5KG X 3
3)Jerk
32.5KG X 2
4)Chins
0KG X 5
5)Plyo(feet up)
0KG X 8
Cardio?
Nope.
First, let me say that I have lost faith in people in general when it comes to making yourself better and devloping some fking disipline. When someone turns around to you and says “So how can I lose a lot of weight quick without cutting crap and doing more?” and is being fking serious you tend to lose a little faith.
Second, complexes are the holy grail of weight lifting. You can argue this staement all you want but until you try them and see the results you dont know what your missing. Now in saying this complexes have 2 MAJOR drawbacks that makes them only a little bit better then the basics like 5/3/1.
-
Complexes are very hard to preform unless you basically have the gym too yourself. I know CT says you only need 2 bars and a power rack but thats still a big ask in most crowded gyms these days. It is far better to be able to go and just squat then move onto dumbells when your finished with the squat rack, not constantly moving between the two. This however isnt a very big problem as you can get away it if you train at a decent hour.
-
Now the real drawback of complexes, they Hammer and I mean hammer you mentally. Until this program I never found myself scared of a workout(I mean thiinking about it a lot the day before scared). Heavy rack pulls, heavy DL’s and then P/c’s all done within 3 minutes of each other have a certian affect on your mental state.
Thats why this is a 6 week program and not say a 12 week one. Its 6 weeks because at week 5 you start to run out of steam. Workouts are far from fun anymore because your scared shitlles of them. Workouts become something to survive not preform.
Now if you own a pair of balls you can do it and do it f**king well. Look at me, Im weak as shit, prone to quitting and have program ADD too boot but I can force myself through it. If I can do it, anyone can.
The biggest benift Ive taken from this program is upping my ability to suffer. The mental toughness to drag my ass into the gym to do another day of complexes when I can barely stand.
Now a lot of you will read this and be like “what a faggot man”, well I say f**k you. Yeah to you I may be a faggot, to you this may be a walk in the park and you guys may never even break a sweat doing this program. For me though everyday is like the grind on a 1 RM deadlift, its a serious struggle and I love it.
Life in general is a lot about mental disipline, being able to grind out horrible situations that would break most people. As suger coated as like to make it thats life a lot of the time, a grind. Something long and hard that will either make you stronger or weaker. Developing your mental tougness is just important as your physical side, you need to be able to hash out those tough times in life or youll never make it.
I dont know, its probably random as hell but I figured id share. If you dont like it then f**k off as its my log.
Complexes seem awesome, I will definitely think about doing a run through of this when I have more time on my hands come october.
[quote]phlegms wrote:
Complexes seem awesome, I will definitely think about doing a run through of this when I have more time on my hands come october. [/quote]
All ill say too you is be prepared to suffer lol.
Friday: DL/Bench
Warm up
DL:Done 5 times
1)Rack pull *(Back could take it but my hands couldnt)
190/170KG X 3
2)DL
132.5KG X 3 (Did two sets at 135 but my lower back started rounding)
3)P/C
40KG X 3
DB Rows
35KG X 9
5)Braod jumps
0KG X 8
Rest: 10 Mins
Bench: Done 4 times(elbow pain called it at 4)
1)Top B
70KG X 3 - 4
2)Bench
50KG X 3
3)Speed B
35KG X 5 - 6
4)Med ball
4KG X 8
5)Plyo
0KG X 5
No cardio today.
Today wasnt a good session. Period.
I was weak, sore and couldnt get any focus. A hard weak of dieting and hard training has taken its tole.
Ona a side note my left elbow really hurt today, im thinking tendonitis. Also, my hands are destroyed, blisters on almost ever finger.
Just not a good day to be honest, im not sure what else to say.
Monday: Squat/OHP
Warm up
Squat: Done 5 times
1)TOP Squat
200KG X 4
2)Front S
80KG X 3
3)P/C
40KG X 3
4)Jump S
35KG X 7 - 8
5)Pull up
0KG X 4 - 5
6)Sled drag
50KG X 1
Rest: 12 Mins(I was acctually lying on the ground thinking “so this is what it feels like to die huh?”)
OHP: Done 4 times (Im dropping the volume on pressing until my joints start to come around)
1)Top OHP
55KG X 2 - 4
2)OHP
30KG X 3
3)Jerk
30KG X 2 - 3
4)Chins
0KG X 5
5)Plyo
0KG X 8
Cardio?
“Please mommy No!, ill be a good boy. I promise mmommy, just please dont make me do cardio!”
Yeah that pretty much sums it up, in a very weird way.
Thoughts over the weekend?
I have had two thoughts:
1)Cheat meals work, simple as. This was the first time Ive ever used the cheat meal appraoch and it really keeps you on the wagon during the other days. Since I knew I had a pizza too look forward too at the weekend it made dieting through the week MUCH MUCH MUCH more bare-able.
What I was doing was eating no junk food what so ever BUT then I would eat clean carbs like potato, oatmeal and rice until I felt sick. This was a mental thing since I was getting no break from clean food I made up for it with volume.
However, Im now using da cheat meals and they are awesome, besides I fully believe prof X when he says “If your a serious weight trainer then pizza should be a staple”.
2)Thoughts on bulking/getting jacked or what ever.
Ive done a lot of reading this weekend and taked to the biggest guys I could find over the last few weeks. Through this ive come to a conculsion about getting really big, like 210 at 8% BF big and thats this at some point in your life if you want to carry that much muscle naturally your going to need to gain a lot of weight at some stage .
MODOK told me that he firmly belives he could never be as big as he is now without his two year bulk and that you often find BIG guys who say “oh I stay lean in the off season now, I did the get big thing before but never again”. And thats cool but the only reason they can say that is because they f**king did it, they got BIG, they put on 30 lbs of muscle and now there happy just to do it lbs by lbs slowly.
Now if your goal isnt muscle this wont concern you at all but its just a thought from my various randomized brain.
Now mother fuckers, now the good shit youve all been waiting for.
DAVIDS WEEKLY MENU MADDNESS!
This week: The ultimate AD omelte, if you dont like eggs you need to fking leave right now brah. If you do like eggs, break yourself out a mother fking pen and get learning.
What you need brah?
5 large eggs. “Oh you mean egg whites right?” “Mother fucker, are you shitting me?”
50 - 75 grams of cream cheese. “But… but all that fat!” “Thats it boy, you gots to go”
100 grams of mother fucking, finger licking CHORIZO! or if your a faggot I suppose bacon will do.
100 - 200 grams of china lettuce. “Can I use ice berg?” “I swaer to god im going to f**king murder you.”
And! Mother fucking secret ingrediant boy!
100 ml of FULL cream.
What do?
Beat eggs
Mix cream, eggs, chesse and stir till batter like.
Pour that liquid crack into pan OR if your really hardcore just eat that shit raw
Next? Chop your chorizo and add that shit in
Chop you lettuce and? You guessed it bitch add that in.
Now mother fucker, here comes the part that will blow your tits.
Once the bottom is nice and solid DO NOT attempt to flip that bad boy, if you do your a fucking idiot. Instead flip that sthi into the oven for 10 Mins until its cooked right through.
Sprinkle some grated cheese if your a posh mofo and get your eats on son.
1 entire thing has
Kcal:1100 Kcals
Fats: 60 - 70 grams
Carbs? About 11 grams
Protein: About 80 - 90 grams son
Nom nom nom boy, you getting hungry yet?
Next week?
AD homemade protein bars.
Cheat meals are awesome! I had a cheat weekend this weekend, I completely fell of the wagon and didn’t do IF and ate what ever the fuccck I wanted to. It was fun for a while but I’m glad monday came and I’m back to normal feeling pudgey and sorry for myself. One of my “snacks” after work on saturday consisted of 3 big ass peanut butter and jam bagels and 2 large bowls of cheerios. That shit will straight up satisfy the fuck out of you!
Also, give me a shout the next time you are doing and cheat meal and we can cheat together. We will destroy a couple of pizzas and then can share the guilt afterwards. I should be free next saturday/sunday if its any use to you?
So I’ll go and ask the most important question here, are you enjoying this type of training?
[quote]jskrabac wrote:
So I’ll go and ask the most important question here, are you enjoying this type of training?[/quote]
Erm if I’m to be 100% honest I amint enjoying this training style.
It works wonders there is no doubt but A)It’s a pain in the ass to train this way and B) I’ve never not looked forward to a workout before this.
This style works great alright and it’s only for 12 weeks so it’s not a big deal if I’m not enjoying it, I will say that it seems like a ridiculous amount of lifting.
I read CT’s own complexes and he only does 1 daily, not two back to back. I have a feeling that’s what killing me, maximal DL’s and maximal squats twice a week.
It works though so I can’t complain.
On my iPod here so just a small piece:
What’s the fastest way to make your form on the bench press, power clean, OHP and DB rows perfect?
Get a nipple piercing!
I’m not even joking, oh and you’ll never drop your elbows on front squats again haha.
[quote]jskrabac wrote:
So I’ll go and ask the most important question here, are you enjoying this type of training?[/quote]
Sounds great man, ill send you a text and we can arrange it.
Tuesday: DL/B
Warm up
DL: Done 5 times
1)Rack pull
170kg X 4
2)DL
140KG X 3
3)P/C
40KG X 3
DB Rows
35KG X 9
5)Braod jumps
0KG X 8
Rest: 10 Mins
Bench: Done 4 times(elbow pain called it at 4)
1)Top B
70KG X 3 - 4
2)Bench
50KG X 4
3)Speed B
35KG X 5 - 6
4)Med ball
4KG X 8
5)Plyo
0KG X 5
No cardio today.
I asked a guy to watch my form on my last set of DL’s and if he could watch my lower back.
When I was done I asked him if I had kept it straight during the set and here was his reply:
“You didnt keep the arch you had at the beginning but your back never rounded”
I was chuffed as this is exactly what im going for aon a maximal DL, I know my back wont hold a perfect arch but as long as its straight then were good.
Thursday: Squat/OHP
Warm up
Squat: Done 5 times
1)Top Squat
200KG X 5
2)Front S
80KG X 3
3)P/C
40KG X 3
4)Pull ups
0KG X 5
5)Jump Squats
35KG X 6 - 8
6)Sled drag
50KG X 1
Rest: 10 Mins
OHP:Done 4 times
1)Top OHP
55KG X 3 - 5
2)OHP
30KG X 3 - 4
3)Jerk
30KG X 3
4)Chins
0KG X 5
5)Plyo
0KG X 8
Cardio?
Nope
So, one of the calluses ive been dealing with has become infected on my left hand.
What does this mean? Im dropping the DL complex in favor of a back squat one for the next few workouts until its healed up for pulling.
Am I pissed off I cant DL? Yes but id rather let it heal then f**k it up any more than it is. Now ill admiot I do have a niggling little voice saying “BUT David, no back work? youll create an imbalance!”
Too that I say A)Fk you, I want my hands fixed and B)Its only for a week and theres fk all I can do about it.
My original plan was too sit at home, cry and cut myself 
but I thought more squats would be a better bet.
Next, Nipple peircings are great and it hasnt had any effect on my training save forcing me to bench properly i.e no bounch at the end no matter how f**ked I am and P/C properly, you do not want that shit catching your chest on the way up.
Weighed myself yesterday morning just cause I was up that early to let the dog out, No food, no water, no cloths etc I weighed 187.5 Lbs. This weight thing is messing with my head but im loving it.
Finally looked in the mirror yesterday aswell and thought “Ok, seeing some progress. I like this :)”.
Makes all the agony worth it.
What about gloves on that hand until it heals up? If you’re worried about back, you could always do good mornings.
[quote]jskrabac wrote:
What about gloves on that hand until it heals up? If you’re worried about back, you could always do good mornings. [/quote]
I hadnt thought about gloves but I cant see it making a difference tbh. I taped up my hand today with lots of padding and I could still feel it on the pull ups.
Good mornings sound like a good choice, I hadnt even thought of them.
I dont expect this callus to last more than a few days so if I have too miss 1 or 2 DL sessions then so be it. Just means more squats 
and now good mornings.
[quote]Oregand wrote:
[quote]jskrabac wrote:
What about gloves on that hand until it heals up? If you’re worried about back, you could always do good mornings. [/quote]
I hadnt thought about gloves but I cant see it making a difference tbh. I taped up my hand today with lots of padding and I could still feel it on the pull ups.
Good mornings sound like a good choice, I hadnt even thought of them.
I dont expect this callus to last more than a few days so if I have too miss 1 or 2 DL sessions then so be it. Just means more squats and now good mornings.[/quote]
Squats are better for fat loss IMHO. You recover much faster than deadlifts. If you want to keep a hip dominant movement in there you can also consider these:
[quote]jskrabac wrote:
[quote]Oregand wrote:
[quote]jskrabac wrote:
What about gloves on that hand until it heals up? If you’re worried about back, you could always do good mornings. [/quote]
I hadnt thought about gloves but I cant see it making a difference tbh. I taped up my hand today with lots of padding and I could still feel it on the pull ups.
Good mornings sound like a good choice, I hadnt even thought of them.
I dont expect this callus to last more than a few days so if I have too miss 1 or 2 DL sessions then so be it. Just means more squats and now good mornings.[/quote]
Squats are better for fat loss IMHO. You recover much faster than deadlifts. If you want to keep a hip dominant movement in there you can also consider these:
Looks intresting, and im personnally a bigger fan of squats as there harder all round and as you said better recovery.
Im quite tempted now to do squats everyday next week and see what happens, ill alternate from front to back.
And this barbell hip thrust looks like something I could use in place of rack pulls of an overload pattern