Thinking of doing full on keto, going to have to research a bit tonight
Nice form on the deadlift! 
[quote]trav123456 wrote:
[/quote]
Awesomeness! Keep it up! you’re looking good since just one month ago.
[quote]VikingStrong wrote:
Nice form on the deadlift! [/quote]
Thanks dude, yeah I worry about it breaking down on high reppers but that didn’t look too bad
[quote]BreStruction wrote:
Awesomeness! Keep it up! you’re looking good since just one month ago. [/quote]
Thank you mam, stop by anytime!
Well judging from my DOMS and the general feeling from my bench deload I think I’m going to keep things the same there rather than turn that into a lockout day, I’m just too chest dominant a bencher to pull that off. So that leave the problem of my elbows, I think what I’ll do is just use pushdowns and CGBP on OHP day for triceps in that order and see how that feels. I’m also thinking that I’ll put lats on bench day since that day is short anyways and it’s the day after DL so it won’t be affected and will still have the benefit of a long recovery period regardless of the overlapping.
So basically the only real thing I’m changing is to more elbow friendly triceps exercises and putting lats on bench day.
I’ve also reduced my macros slightly driving into full on targeted (targeted meaning carbs of workouts only) keto:
70c/330p/65f training days
30c/280/50f off days
BW squats for warmup
Front squat
45x15
95x5
135x5
155x5
Sumo DL, slow negs
45x10 (I just mimic the motion as if there’s a plate on)
135x8
185x5
225x5, 5, 5
These felt good, i think they will have a good training effect
Machine Hack
1ppsx12, 12, 12
just wanted some blood in my knees here
forgot to do biceps 
Nice front squats and OH pressing!
Pics were not ugly…your carrying a lot of muscle…(which is kind of the point of all this,eh?)
[quote]mom-in-MD wrote:
Nice front squats and OH pressing!
Pics were not ugly…your carrying a lot of muscle…(which is kind of the point of all this,eh?)
:)[/quote]
Thanks MIM, I feel prettier already!
lol
[quote]trav123456 wrote:
DL
45x10
135x5
185x5
225x3
265x1
285x16 PR (never done high rep deads before)
[/quote]
Thoughts on high reps? That’s all I really do anymore. I can feel them in my back much more.
Trav you’ve been watching anger management haven’t you. J/k
Nice work bud. Maybe for triceps try apex presses or whatever they’re called. Basically it’s a shoulder press to the top of the head with a shoulder width grip. Overhead rope extensions is another one that is pretty good on the elbows.
[quote]TheDudeAbides wrote:
[quote]trav123456 wrote:
DL
45x10
135x5
185x5
225x3
265x1
285x16 PR (never done high rep deads before)
[/quote]
Thoughts on high reps? That’s all I really do anymore. I can feel them in my back much more.
[/quote]
I’m actually feeling it more in my legs/hips than with heavy weight, it could be because I haven’t DL’d for a while and they are weak though. Do you go touch and go or like me?
[quote]Heracles_rocks wrote:
Trav you’ve been watching anger management haven’t you. J/k
Nice work bud. Maybe for triceps try apex presses or whatever they’re called. Basically it’s a shoulder press to the top of the head with a shoulder width grip. Overhead rope extensions is another one that is pretty good on the elbows. [/quote]
Never tried the apex press, may give it a shot!
Right now skulls and behind the neck db extensions are the ones that are hurting and they are also the ones I’ve been focusing on for a while now so anything else is fair game.
[quote]trav123456 wrote:
[quote]TheDudeAbides wrote:
[quote]trav123456 wrote:
DL
45x10
135x5
185x5
225x3
265x1
285x16 PR (never done high rep deads before)
[/quote]
Thoughts on high reps? That’s all I really do anymore. I can feel them in my back much more.
[/quote]
I’m actually feeling it more in my legs/hips than with heavy weight, it could be because I haven’t DL’d for a while and they are weak though. Do you go touch and go or like me?
[/quote]
Lately (last year) it’s been touch and go. I should also clarify that I do low rack pulls. Takes the first 4-6 inches out. Thus a lot more back work. I love it. I do plan on going a pin lower, so it should be around 4 inches from the ground.
Sweet log. I’ll definitely be following since this program gave me a terrible mind fuck after I got done reading it.
[quote]TheDudeAbides wrote:
[quote]trav123456 wrote:
[quote]TheDudeAbides wrote:
[quote]trav123456 wrote:
DL
45x10
135x5
185x5
225x3
265x1
285x16 PR (never done high rep deads before)
[/quote]
Thoughts on high reps? That’s all I really do anymore. I can feel them in my back much more.
[/quote]
I’m actually feeling it more in my legs/hips than with heavy weight, it could be because I haven’t DL’d for a while and they are weak though. Do you go touch and go or like me?
[/quote]
Lately (last year) it’s been touch and go. I should also clarify that I do low rack pulls. Takes the first 4-6 inches out. Thus a lot more back work. I love it. I do plan on going a pin lower, so it should be around 4 inches from the ground.[/quote]
Ah yeah that sounds like it would hit the back more. For me it feels like I’m squatting the weight up when I do things properly and I get alot of lactic acid buildup in my hamstrings glutes and lb, but I still like to treat it like a “back thickness” exercise and do assistance accordingly. Still hits my back well enough to do that I think and I’d rather do that then have a hamstring day like what is usually prescribed in PL programs like this and 531.
[quote]BlackLabel wrote:
Sweet log. I’ll definitely be following since this program gave me a terrible mind fuck after I got done reading it. [/quote]
Let me know if you have a question you think I can answer
[quote]trav123456 wrote:
[quote]TheDudeAbides wrote:
Lately (last year) it’s been touch and go. I should also clarify that I do low rack pulls. Takes the first 4-6 inches out. Thus a lot more back work. I love it. I do plan on going a pin lower, so it should be around 4 inches from the ground.[/quote]
Ah yeah that sounds like it would hit the back more. For me it feels like I’m squatting the weight up when I do things properly and I get alot of lactic acid buildup in my hamstrings glutes and lb, but I still like to treat it like a “back thickness” exercise and do assistance accordingly. Still hits my back well enough to do that I think and I’d rather do that then have a hamstring day like what is usually prescribed in PL programs like this and 531.
[/quote]
Deadlifts could def be considered for thickness. Don’t neglect doing several rowing movements as well.
Squatting hammers my hamstrings and glutes, so I never considered doing extra work. Every couple of leg workouts, I do db sldl for the stretch. Problem is that my lower back always takes a beating and usually leaves me limping for a couple days.
221.2 this morning
[quote]TheDudeAbides wrote:
[quote]trav123456 wrote:
[quote]TheDudeAbides wrote:
Lately (last year) it’s been touch and go. I should also clarify that I do low rack pulls. Takes the first 4-6 inches out. Thus a lot more back work. I love it. I do plan on going a pin lower, so it should be around 4 inches from the ground.[/quote]
Ah yeah that sounds like it would hit the back more. For me it feels like I’m squatting the weight up when I do things properly and I get alot of lactic acid buildup in my hamstrings glutes and lb, but I still like to treat it like a “back thickness” exercise and do assistance accordingly. Still hits my back well enough to do that I think and I’d rather do that then have a hamstring day like what is usually prescribed in PL programs like this and 531.
[/quote]
Deadlifts could def be considered for thickness. Don’t neglect doing several rowing movements as well.
Squatting hammers my hamstrings and glutes, so I never considered doing extra work. Every couple of leg workouts, I do db sldl for the stretch. Problem is that my lower back always takes a beating and usually leaves me limping for a couple days.
[/quote]
Yeah I feel the same way, even with front squats my hamstrings get hit pretty hard and SLDL’s usually end up taxing my lb enough that I think they’d mess with recovery. Plus with Deads ultimately being a hip movement they get hit there also so I don’t think they’re getting neglected really.
Decided to combine OHP and DL deload days. Not because I want to rush the deload but actually because I want an extra full day off.
OHP
20x20
45x10
65x5
85x5
105x5
BW squats for warmup
DL
45x10
135x5
185x5
225x5
Leg raises/Face Pulls
3x15/3x15
plank hold to failure
Life Note: looks like I might move to my uncles in Calgary, he can get me work doing reno’s (painting it sounds like). Pretty relieved to have a place to go this summer.
Face pulls are the shit. You do them standing or seated?
Calgary eh? I keep forgetting you’re Canadian. Guess you’re not ALL bad, haha
[quote]inkaddict wrote:
Face pulls are the shit. You do them standing or seated?
Calgary eh? I keep forgetting you’re Canadian. Guess you’re not ALL bad, haha[/quote]
I do them seated, but mostly because it’s faster to setup, I don’t think it makes a difference. Feels good on my RC/scapular area.
I have relatives all over this continent so I <3 all of you.
8’s Accumulation
Damn it was cold in this gym,I’m in my hometown for the weekend and the gym there might as well been outside.
Bench
45x40
95x10
135x8
185x4
205x8, 8, 8, 8, 10
Incline db
40x8
60x5
75x12
Dips
BWx14
Everything was fast, I was pretty grouchy today going in but I feel better now that I’ve worked hard and had some carbs.
Edit: decided to throw lats and biceps on a separate day entirely, after squat day I’m thinking. This will be light pump work just to keep them from being neglected basically, nothing aggressive.
I’ll be interested to see how you like having lats/biceps on their own day. I’ve been pondering doing the same just so I can spread the work out when school starts getting ridiculous again soon.