Squat: Playing around with foot positioning and bar position to keep my knees tracking over my feet.
235x3
255x3
275x3
295x3
275x3
[/quote]
I didn’t buy into the supple leopard shit at all until I actually tried it, but now I’m a legit zealot convert. For me pointing the toes almost completely forward and mobilizing my hips before any leg workout has really helped.
[/quote]
agreed with this. I got a butt pump today squatting and my knees didn’t hurt much.
floor presses sound good. I’ll give them a try once I’m bored of benching all the time
Conventional DL: Did all these with hook grip and beltless. I think I need to reanalyze my hook grip, because form wasn’t as perfect as I would have liked concentrating on grip so much
295x3
315x3
335x3
355x3
315x2x3
Front Squats:
185x6
205x6
190x2x6
SLDL’s:
245x4x8-10
Hip Thrusts: These were a bitch to set-up at my home gym
185x3x8-10
Been lazy since being home, will hit cardio, abs, and calves again from now on.
OHP: Lol last set, midway up the rep just completely stopped, and then just moved again with decent speed. Like my sticking point is literally one, small area of zero movement lol
95x3
105x3
115x3
125x2
105x3
Chins: Cold as ice non-knurling bar :/. 30-45s rest between sets
BWx4x8
CGBP:
165x6
175x6
160x2x6-8
DB Rows: Really trying to not just add a shit load of weight and Kroc row these, but use strict form
90’sx3x8-10
Cuban Press:
25’sx3x10-12
Laterals:
25’sx10
15’sx2x12
Good workout. Back from traps to hammies were a little sore, I think just from DL’ing without a belt and my upper back rounding a bit more with the hook grip. Also didn’t get much sleep last night, but feel good overall.
Also, switched to Vegan Protein powder. Not for ghey reasons, just because I seem to have never dealt with whey very well, and this is equivalent if not cheaper in price. I just do about 70/30 Pea Protein and Rice Protein, and it’s been solid. Taste isn’t amazing by any stretch, but far from unbearable. Since switching, it’s been about a week now, I can say digestion has been a TON better (TMI disclaimer: So have bowel movements) and acne has surprisingly cleared up really well. Obviously my whey wasn’t ‘high quality’ so that could be the issue, but regardless I found an alternative that wasn’t more costly. Just thought I’d let ya’ll know.
[quote]Spidey22 wrote:
Also, switched to Vegan Protein powder. Not for ghey reasons, just because I seem to have never dealt with whey very well, and this is equivalent if not cheaper in price. I just do about 70/30 Pea Protein and Rice Protein, and it’s been solid. Taste isn’t amazing by any stretch, but far from unbearable. Since switching, it’s been about a week now, I can say digestion has been a TON better (TMI disclaimer: So have bowel movements) and acne has surprisingly cleared up really well. Obviously my whey wasn’t ‘high quality’ so that could be the issue, but regardless I found an alternative that wasn’t more costly. Just thought I’d let ya’ll know. [/quote]
That’s interesting. Does it provide a complete protein source or are you still missing a few aminos?
I’ve been noticing better digestion with a greens supplement in my diet. Just something else worth maybe trialing down the road.
you’re one of my favorite posters ever since I started visiting the forums regularly back during the summer. I kept a keen eye on your progress through that cut in the Bigger Stronger Leaner forum. Really respect your posts and workout ethic, something I’m trying to emulate because being consistent is definitely the biggest key in my opinion.
I don’t think changing your grip is goign to improve any form issues you have. I think you posted a video a couple pages back and it didn’t look like anything out of the ordinary. The only thing I remember thinking is that my own coach would tell you to try and get your shoulders behind the bar at the set-up, but otherwise you pulled great mannnnn
[quote]Spidey22 wrote:
Also, switched to Vegan Protein powder. Not for ghey reasons, just because I seem to have never dealt with whey very well, and this is equivalent if not cheaper in price. I just do about 70/30 Pea Protein and Rice Protein, and it’s been solid. Taste isn’t amazing by any stretch, but far from unbearable. Since switching, it’s been about a week now, I can say digestion has been a TON better (TMI disclaimer: So have bowel movements) and acne has surprisingly cleared up really well. Obviously my whey wasn’t ‘high quality’ so that could be the issue, but regardless I found an alternative that wasn’t more costly. Just thought I’d let ya’ll know. [/quote]
That’s interesting. Does it provide a complete protein source or are you still missing a few aminos?
I’ve been noticing better digestion with a greens supplement in my diet. Just something else worth maybe trialing down the road.[/quote]
Well I did a good deal of research on it, and it seems the best combinations are 70& Pea/ 30% Rice, which has a amino acid value/profile (or whatever it’s called, can’t remember) comparative to whey. Another solid one is the combination of I think it was 40/30/30 pea, rice, and hemp? But I’ve heard that hemp is just atrocious.
Plus I only get about 50g of Protein from powder a day, so it’s not like I’m living off the stuff. Just a cheap alternative for right now, but could easily become a consistent staple in my diet.
you’re one of my favorite posters ever since I started visiting the forums regularly back during the summer. I kept a keen eye on your progress through that cut in the Bigger Stronger Leaner forum. Really respect your posts and workout ethic, something I’m trying to emulate because being consistent is definitely the biggest key in my opinion.
I don’t think changing your grip is goign to improve any form issues you have. I think you posted a video a couple pages back and it didn’t look like anything out of the ordinary. The only thing I remember thinking is that my own coach would tell you to try and get your shoulders behind the bar at the set-up, but otherwise you pulled great mannnnn[/quote]
Well thanks dude, I really appreciate that. I’m always surprised when someone on here tells me they read and care about my posts, so it means a ton. And thanks for the compliment on my pulling. I’m definitely always striving to get better with form, but I’ve put in a lot of work even making it look have decent, so I appreciate the compliment.
Glad to have you following along, and any questions or advice you have to throw my way, feel free!
Used home gym, so no boxes or anything to jump on. Honestly was going to skip today, but I’ve been so lazy an inactive in comparison to how I am at school, figured I could maybe out the extra ‘rest’ to good use.
Speed Squat ~SS~ Single Leg Plyo Push-ups
5x3
Speed Bench ~SS ~ Vertical Jumps
5x3
Wasn’t trying to move fast from lift to lift, just supersetted them because i felt like it. Between sets foam rolled, static stretch, shit like that.
Then did some arms, same as last week mostly.
Then ended with a circuit. Wanted to do some cardio, originally was going to do tabata, but those leave my quads sore as shit for days, and i Squat soon. So I decided to just dispense the abuse evenly across my body lol
Push Press
Pull-Up
BO Row
RDL
Front Squat
That was the circuit. Went through 7 times. First round 7 reps, second round 6, then 5, ect. Each Round added 5 lbs to the bar. Started with 85lbs, ended with 115. Felt good, got me sweating without leaving me sore as shit. After that, stretched some more, and was done.
Had shit to do today, and apparently my phone died so alarm didn’t wake me up in time. So woke up, slammed coffee, and lifted. So no mobility work before, and session was less then ideal
Squats: Didn’t push too hard
225x3
275x1
300x1
325x1
335x1
Deficit DL’s:
275x5
285x5
295x5
305x5
And that was all I had time for. Decent workout for being so rushed, but would have like to have been fresh, maybe tried 350 or something. Whatever.
So after yesterday’s disappointing session, had a decent one today
Bench Upper
Flat BB: Idk what made me do this, but I went back to suicide grip today. Wow, made form come together. Ever rep was easy
135x3
165x3
185x1
205x1
225x1
185x8
Pendlay Rows: 60s rest on these. Trying to kill back with volume and density, not really weight
185x4x8
Floor Press: Once again, suicide grip pulled it all together
145x8
165x6
185x4
155x7
175x5
195x3
One-Arm BB Row:
65x3x10
Face Pulls:
3x10
Decline Tricep Extensions:
3x10-12
Really solid workout. Was glad I had this, because yesterday I was pretty disappointed with my lousy Squat, but realize had I actually had time to wake-up and shit I would have done better, because I’m a much better Squatter then I am a Bencher.
I think I could have gotten 235-240 pretty easy today on Bench, but first time using suicide grip in forever without a spotter, wasn’t feeling it. Could just be my leverages, but doing suicide grip makes me able to consistently always touch the right ‘spot’ on my chest, as opposed to a full grip where it’s hit and miss. Regardless, last time I hit 225 I was 205ish lbs, and now I did it easier then before at sub-190. So sweet.
Hey man, followed your log for awhile, nice lifts! I’m a recent Supple Leopard convert myself and I have to say that it has done wonders for mobilizing my hips/shoulders. Glad to hear it’s working for you, are you using the band much for mobility stuff?
[quote]The Flying Fist wrote:
Hey man, followed your log for awhile, nice lifts! I’m a recent Supple Leopard convert myself and I have to say that it has done wonders for mobilizing my hips/shoulders. Glad to hear it’s working for you, are you using the band much for mobility stuff?
Keep up the hard work![/quote]
Thanks for following along man! I’ve actually been using the band stuff to warm-up my elbows and shoulders quickly, which is has been nice in my cold garage gym lol.
Only thing I’m kind of having issues with the becoming Supple, is really my Squat. Have feet turned out more allows me to engage my Quads really well, but K-Star is big on keeping the feet straighter, which has my glutes firing but less Quad. Both are kind of equal in strength, just not sold on what’s ‘better’. lol
Merry Christmas brother! Get a log up in here already man, wanna follow you New Year gains! haha[/quote]
Lol I actually have had a pretty recent change of plans and am going to be starting prep in a few weeks! Shooting for a couple shows in May, so I’ll definitely be starting a thread in the Bodybuilding forum. My coach is on vacation with his family right now so I’m waiting until he’s back to get our plan finalized but I’m thinking January 15ish for starting prep
Merry Christmas brother! Get a log up in here already man, wanna follow you New Year gains! haha[/quote]
Lol I actually have had a pretty recent change of plans and am going to be starting prep in a few weeks! Shooting for a couple shows in May, so I’ll definitely be starting a thread in the Bodybuilding forum. My coach is on vacation with his family right now so I’m waiting until he’s back to get our plan finalized but I’m thinking January 15ish for starting prep [/quote]