[quote]theBird wrote:
Nice deadlifting there buddy.
tweet[/quote]
Thanks man!
OHP Upper
OHP:
95x5
105x4
115x3
100x5
110x4
120x3
Chins: 30-60s rest, just try to get 30 in a few sets, with strict form. Going slow as I don’t want to re-injure my elbow. Will add 2 reps each week.
5 sets
CGBP: Idk I was just dying like randomly for some reason
165x4x5-7
Incline DB Rows:
50’sx3x10
Dips:
BWx3x10
Swings/Laterals: Just something different
40’s/20’sx3x20/12
Good workout, nothing crazy.
[quote]Spidey22 wrote:
just shot some hoops[/quote]
If only you had the genetics for it you’d be a 275lb monster already.
[quote]csulli wrote:
[quote]Spidey22 wrote:
just shot some hoops[/quote]
If only you had the genetics for it you’d be a 275lb monster already.[/quote]
this made me snort haha.
what does bending the bar do vs. just squeezing the crap out of the bar?
I could see it helping with lat involvement I guess
[quote]browndisaster wrote:
[quote]csulli wrote:
[quote]Spidey22 wrote:
just shot some hoops[/quote]
If only you had the genetics for it you’d be a 275lb monster already.[/quote]
this made me snort haha.
what does bending the bar do vs. just squeezing the crap out of the bar?
I could see it helping with lat involvement I guess[/quote]
I LOL’d at Csulli
BD bending the bar usually helps tuck my elbows and bring the bar down controlled. Kind of a cue for not only keeping my wrists straight, but also my elbows in line and all that jazz.
Just hit arms today. Gym was so ridiculously packed. Met a guy a few days ago who is doing the Cube method, lifts decent weights, so that’s cool. But mostly just bro-tards, and OMG I got approached probably 4 times at by ppl I don’t know really or have only spoken to in any really fashion. My favorites were asking how I got my shoulders so big, and if the leg press works legs, calves or low back lolololololololol
[quote]Spidey22 wrote:
[quote]browndisaster wrote:
[quote]csulli wrote:
[quote]Spidey22 wrote:
just shot some hoops[/quote]
If only you had the genetics for it you’d be a 275lb monster already.[/quote]
this made me snort haha.
what does bending the bar do vs. just squeezing the crap out of the bar?
I could see it helping with lat involvement I guess[/quote]
I LOL’d at Csulli
BD bending the bar usually helps tuck my elbows and bring the bar down controlled. Kind of a cue for not only keeping my wrists straight, but also my elbows in line and all that jazz.
Just hit arms today. Gym was so ridiculously packed. Met a guy a few days ago who is doing the Cube method, lifts decent weights, so that’s cool. But mostly just bro-tards, and OMG I got approached probably 4 times at by ppl I don’t know really or have only spoken to in any really fashion. My favorites were asking how I got my shoulders so big, and if the leg press works legs, calves or low back lolololololololol[/quote]
It obviously works shoulders and thats how you get your shoulders so big
leg pruss
Squat Lower
Back Squat: Everything felt very strong.
250x3
270x3
290x3
300x3
275x3
Deficit DL’s:
320x4
330x4
340x4
Front Squats: Fresh these are easy, but after 2 bigger lifts they are sooooo hard
195x6
205x2x5
215x3
GM’s: Trying to keep form tight with these
135x8
145x8
155x8
Incline GHR:
BWx3x8-10
Workout was really good. I had some Ezekiel toast with natty PB on it pre-WO, may be placebo but definitely didn’t ‘crash’ mid-WO, which had been happening even with my Gatorade. So that’s good.
Yesterday’s lifting
Bench Upper
Flat BB: Reps were all solid, but I’m getting some gnarly wrist pain
180x3
190x3
200x3
180x3
190x3
Pendlay Row:
190x2x8
200x2x6
Floor Press:
140x8
150x6
160x4
150x8
160x6
170x4
Seated Row:
3x10
Face Pulls:
4x12
OH Rope Extensions:
4x12
Good workout, felt good. Something is weird with my wrists, and I feel it has something to do with the way I’m unracking the bar. The wrist pain isn’t crazy, just distracting I guess is the word.
DL Lower
Conventional DL: Easy
335x3
355x3
375x3
395x3
375x3
Paused Squats: Do a 1-2 count to make sure it’s a legit pause
185x6
205x6
225x6
205x8
SLDL’s:
225x8
245x2x8
265x8
Pull-Throughs:
3x10
Abs
Good workout, lower body is always feeling really strong as of late.
Also, going to talk to Omar. While it’s been convenient having higher fats, I feel better and leaner with more carbs and lower fats. So may cut 20-30g of fats and replace them with carbs
Posting this because I posted it in the check-in thread. Feel bloofy, at 198. Lighting isn’t ideal obviously.
Lookin’ swole, Spidey!
[quote]J. Prufrock wrote:
Lookin’ swole, Spidey![/quote]
Thanks broseph
OHP Upper
OHP: Form is getting better
95x3
105x3
115x3
125x3
105x3
Chins:
30 in 4 sets
CGBP: longer pause and closer grip than usual
175x2x6
155x2x6
Incline Row:
60’sx3x10
Dips:
30 in 4 sets
Swings/Laterals: OMG the pump
3x20-30/10-15
Workout was really good. Ya’ll will notice the BW movements I am doing a set number of reps. Every week i will add 2 reps or try and cut a set. I feel like being good at BW stuff teaches one to be more aware of their body, like staying tight and breathing and all that. So trying to get good at them
Improving in dips/chins performance AND gaining weight? wowsers
[quote]chobbs wrote:
Improving in dips/chins performance AND gaining weight? wowsers[/quote]
Yeah that’s another reason I’m not worried about adding weight to them. I’ll slowly but surely get heavier, so there’s still some progressive overload going on.
Did Arms and Cardio today. Twas easy. Also switched macros to more carbs, less fat. Been doing that for 3 days, digestion and body composition seem to already be improving from it. Macros are:
Training: 475/200/100
Off: 375/210/130
Much more ‘carb cycling’ type diet now, as the ratios of carbs to fats on both comparatively is much different. See how that goes.
Nice job on staying lean while making gains Kev! Your quads are looking good, sweep has definitely improved
[quote]pwolves17 wrote:
Nice job on staying lean while making gains Kev! Your quads are looking good, sweep has definitely improved[/quote]
Thanks man. Quads kind of took a hit during the Physique prep, just weren’t a priority, but they grow easy so now that I’m back to hitting legs and Squatting 2x a week they have probably grown more than anything else haha
So this week I’m going to be going for:
Squat: 335, then try mayyyyybe for something like 365.
Bench: 235, then 250 if I’m feeling really good.
Deadlift: 435, then maybe up 455+. Would like to use hook grip, but may go over under because of the shittiness of these bars
OHP: I only hit 135x1 like 4-5 weeks ago, so may just try to triple that.
I feel like all the first numbers are feasible, and honestly feel confident in the Squat/DL/OHP. Bench always kind of scares the shit out of me. Not like fear as in “ohh no it’ll crush me” more like “omg I suck at this”. Rattlehead is right when he said I over-complicate it. Me mental cues go like:
Squat: Stay tight, Knees out, LIFTTTTT
Deadlift: Stay tight, hip through, LIFTTTTT
OHP: Stay tight, head through, LIFFFTTTTTT
Bench: OMG squeeze the bar tuck my elbows stay tight push through my heels omg don’t touch to low don’t touch to high shoulder blades down glutes firing meh meh omg this is heavy ohh yeah Lift.
lol
Just need to honestly take it out the rack, and push the weight up. I also got some new wrist wraps, which will help a ton. lol
Fuck 250 up on the bench
You’re getting 250lbs on the bench or I’m disowning you 
LOL I was apparently worried about the wrong lift. lol
Squat Lower:
Back Squat: Honestly, I think I just haven’t had that much weight on my back and got rattled. Would have tried again, but I try to have self-discipline and if I fail a lift, just move on.
225x3
275x1
300x1
315x1
335x1
345x1
355xF <---- EFFFFFFFF
290x7
Deficit DL: With a hook grip, used a belt last set just as a precaution. All very fast, never a struggle, minus the fact my thumbs are now destroyed lol
315x3
345x3
365x1
385x1
Front Squat: Once again, pretty easy. Discrepancy in reps vs 1RM is lol worthy.
205x3
225x1
245x1
265x1
Pull-throughs and Abs
Kind of bitter-sweet. Wanted my Squat higher, but the Deficit DL’s and Front Squats were big PR’s. So yay? But booooooo.
