[quote]Gmoore17 wrote:
Do you really feel those movements well? Because honestly that looks like very poor form to me… and I don’t poor in that you’re cheating the weight up, I mean it doesn’t look like you’re really targeting what you want to there.[/quote]
Well, the rows I’ve kind of worked hard on, pulling from a deadstop, then using a little jerk to get the last 1/3rd of the movement. And honestly I can say those, and Kroc Rows are about the only thing that makes my upper back sore.
The Pull-ups, I do them on 2 different days. this day I try to go from point A to B, and then on my other day, I do reps from a deastop, slow and controlled.
Honestly today wasn’t a ‘good’ day though. I hit reps on pull-ups with 35 lbs last week I think for better reps. So today wasn’t probably the best day to showcase myself dominating the weights lol
Welp, after a late workout yesterday, the long drive, sleeping on a couch, and the cold weather in my garage, my lower back was just staying stupid tight. As a result, did not push it too much.
Conventional DL’s: Went for an extra rep with 350, and 385 after one rep felt slow so I just called it there. Not pushing my luck with the lower back
285x5
330x4
365x3
305x5
350x5 (video)
385x1
Front Squats: 45-60 seconds rest
185x4x6-8
Deadstop GM’s:
155x4x6-8
Lunges: 30ish seconds rest
40’sx3x10
Cut rest time down a bit on the assistance stuff. One because I was running late for Thanksgiving, but also in my mind it makes me sweat a bit more, resembles cardio a bit, so helps me justify the shit fest that will indulge today.
No offense bud, but every rep in those last few vids were awful. Think you need to drop weight on everything and work on form, and resetting every rep on the deads. Also, I’d ditch the belt and the wraps. You’re trying to get stronger, not seeing how much stronger you can become under ideal conditions with support.
Again, I really think you’d benefit from a traditional upper/lower with focus on the basics. I know you really want this, but de-cluttering your training and focusing on the big shit while discarding all that pointless shit would really be in your best interest.
Damn, my form is bad on DL’s too? I really thought i had gotten nailed to a pretty decent level.
I’m starting a new program Monday, so maybe it’ll sort things out. For reference, these last few weeks, the goal has been to move as much weight as possible, get back to using ‘heavier’ stuff from where before I was doing mostly pump stuff. So a lot of this has been, I guess weight heavier then I should be handling?
Also, the straps are because I’m trying to work on the hook grip, and my usual gym doesn’t allow chalk. And I just don’t like the risks associated with over/under grip, no matter how minimal. So right now on DL’s, anything lover 330ish requires straps, at least until my thumbs get use to the hook grip.
I don’t see a problem with using a belt and straps… I think dead-stop reps are better for keeping good form, but the angle of that video makes it very hard to critique form on those deadlifts. Maybe make a video from the side.
Didn’t mean to come off as a dick. You seem to be a good dude with his head screwed on straight, and you’ve clearly got a lot of passion for all things training, I personally just think you’d progress WAY faster if you scaled back a bit. You don’t need to pay some YouTube hero for a program, you don’t need a 5 day split, you don’t need one full day dedicated to arms, and you definitely don’t need to be on some new fad diet.
Pick a simple, 3-4 day ( you grow out of the gym) a week program off of here, focus on progressive overload with appropriate volume through the range of motion that allows you to feel the target muscle(s) working, and EAT your calories (this was the biggest thing for me. Whole food beats shakes every time). You’ve got a ton of potential, brother. But you’re trying to fly before you can walk. I’d bet the keys to my truck that if you cut out all of the unnecessary shit your progress will skyrocket.
Thanks everyone. And the reason I hate the deadstop DL’s is because of the hex plates I usually use. Deastopping each reps makes me have rearrange the bar every time, and it becomes basically a cluster set of singles. Then again, that may not be a bad thing.
WF: Dude don’t feel like a dick, I totally understand where you’re coming from. I do like my coach, more so because all this time doing on my own, I’ve not progressed as far as I like. I’ve done WS4SB, Big Beyond Belief, typical BB’ing splits, etc, and let to my own devices, I run myself into the ground usually. I do understand what your saying though regarding the program, and I’ve been thinking that lately as well. The best progress I made was on Big Beyond Belief, and I basically only used 6-9 lifts for the whole week.
Diet is whole foods except for a scoop of whey before and scoop after lifting. My coach is a big proponent of that. Can I ask why you think a 3/4 days a week of lifting is better then say 5/6? Once again, be honest with me. I’m not taking anything personally and really don’t want you to worry about hurting my feelings or anything. I appreciate the fact all ya’ll care enough to even worry about my form, progress, etc. Means a lot.
Honestly, I’ve been where you are. Don’t remember exactly how many days a week I trained, but can guarantee it was never less than 5, and my progress was slow at best. Once I cut back to 4 day upper/lower and even 3 day total body is when I started really progressing. I also found that when I left a little in the tank is when I’d progress the fastest. I’ve run ws4sb several times and the story’s always the same: get stronger for 2-3 weeks then burnout and spin my wheels for the rest of it’s duration.
Basically what I’m saying is you need volume on the big lifts, stay away from failure (maybe last rep of last set and smaller assistance stuff every now and then), focus on form and progression, make sure at least 80% of your program is based around compounds, eat a lot of quality food, and if you’re doing it right, you won’t need more than 3-4 days. I personally think a 4 day a week upper/lower is ideal, but 3 day tbt has given me great results (and a bit of a break) in the past. I know it’s cliche, but you really do grow out of the gym. Know it seems counter intuitive, but sometimes less is more.
Ok thanks WF, that makes a TON of sense. I appreciate the input. The 2-3 weeks of progress then stalling is basically my training history, so I totally get it.
Did my Lat/Arms workout today, hopefully ya’ll are pleased with the form as opposed to the other videos. lol
A1: CGBP:
175x6
185x2x6
A2: Pull-ups
BWx3x8-10
Will write some notes about today:
This is my home gym with a higher Bench then commercial gyms. My foot placement is better, I get better leg drive, and can stay tighter.
My usual CG is a bit closer, but my bar here is has a longer area of ‘smooth’, so I went as close as being on knurling as possible.
There is literally no knurling on my cold as ice pull-up bar, usually don’t use straps for these sets of pull-ups.
I’m done writing down the weights for ‘pump’ exercises. Because every time I change venues, I have to use weights by feel (different pulley systems, DB’s, handles. ect). and ALWAYS get a better pump. So no more of that.
Had chains lying around. Used them for my curls, and holy shit that’s a crazy contraction.
2nd birthday celebration for me today. Ribs for dinner.
No worries bud. Hope it helps. Also, you have some ridiculously long arms. Your close grip in that vid looks like my regular grip. Not the best leverages for pressing, but awesome for athletics.
[quote]WhiteFlash wrote:
No worries bud. Hope it helps. Also, you have some ridiculously long arms. Your close grip in that vid looks like my regular grip. Not the best leverages for pressing, but awesome for athletics. [/quote]
Believe me dude, I know it. I’m all arms and legs, like a human spider lol. It does allow me to ‘cheat’ during basketball on D, though. I don’t look all that tall, so I often get a lot of weak side blocks and steals in the passing lanes because of my lankiness.
Usually today is an off-day, but I’ve eaten a lot these last few days, got 10 hours of sleep last night, and tomorrow I’ll have to make that shitty drive back to school, so figured today I’d go ahead. Good thing, because I got my new workout plan today.
Basically I’ll be doing a upper/lower split, with an extra day of athletic performance (jumps and shit) for IM basketball coming up. Lots of volume with weights I can handle. Coach gave me just want WhiteFlash ordered! haha
Back Squats: Form broke down as I got into heavier weights, but honestly I gave no fucks. 315 had been making me it’s bitch so I had to nut up.
240x7
275x5
310x3
255x7
290x4
325x3
SLDL’s: Well I’m retarded, and didn’t take off my Sonic Oly Shoes. So form was just really weird. Hamstring pump was legit though, which biomechanically may make no sense
225x6
245x6
275x6
265x6
Close Stance Front Squats: Didn’t want to fuck with adjustable DB’s. Did these REALLY close, heels literally touching, A2G.
95x3x10
Skater Squats:
40x3x10
Hanging Leg Raises
3x15
So that was my workout. Felt really good, was happy with it. Just got my new routine for next 6 weeks, like I said above, it’s what WF recommended almost to the letter. 80% the big movements, 4 heavy days and a little extra to keep athletic.
Whew, okay, the top set (for me) was a little tough to watch but fuck it man, sometimes YOU have to make the weights YOUR bitch, which you did. Good shit. Keep grinding.
nice squatting man. Your “broken down form” looks like mine haha. I’m trying to keep my knees from caving at all but idk if it’ll ever happen. For now just avoiding taking the caving to the extreme and breaking my knees
I don’t see anything wrong with a rep slowing down halfway up so that you can push your knees out and get your hips through while keeping your torso pretty upright - that looks to me like the best way to grind out a squat, there are much worse ways a hard squat can go. Then again, it’s pretty much exactly what I do, so I’m biased
Thanks guys, appreciate it. Yeah not the most ideal form, but I needed to get the weight up. next few weeks will be using submaximal weights though.
Bench Upper
Flat BB:
155x5
165x5
175x5
185x5
175x5
165x7
Pendlay Rows: Little rest with these, and no belt, so lightened the weight.
185x4x6
Floor Press:
135x8
145x6
155x4
145x8
155x6
165x4
Cable Rows:
3x10
Face Pulls:
3x12
DB Extensions:
3x10
Good workout, liked the volume. Didn’t rest as much as I should have on sets of Bench, and by the time I got to 185 it was heavier then it should have been. No biggie though.
This is last week of classes, along with my LSAT Saturday, so sleep and eating will be less then ideal. Will post up what I ate today, though, to show ya’ll a day in the life lol
