[quote]Spidey22 wrote:
Was pretty sleepy from staying up late writing a paper, so performance wasn’t as great as I’d hoped. Regardless, did better then last week, and that’s all that matters.
[/quote]
Get your priorities in line!
[quote]chobbs wrote:
[quote]Spidey22 wrote:
Was pretty sleepy from staying up late writing a paper, so performance wasn’t as great as I’d hoped. Regardless, did better then last week, and that’s all that matters.
[/quote]
Get your priorities in line!
Bill Cosby should be #1
Pulling
Pendlay Row:
225x5x5
Chins: Meh, little too heavy
+45x5
+30x6
+15x2x6
Cable Rows:
210x3x8
Lat Pulldowns:
165x3x8-10
Pinwheels: Flexed triceps at the end of each rep, get dat dere full ROM
30’sx3x12
BB Curls:
80x12
70x2x15
Great workout. Used my Adipowers aka my Sonic shoes. Feel awesome, feel so stable in them.
Legs
Conventional DL: So… the bar was bent. So straps could never be as tight as I would have liked. However, I started with my hips higher then usual, felt good. Would have went heavier, but bent slippery bar wasn’t ideal lol
285x5
315x4
345x3
295x5
325x4
355x3
Front Squats: New shoes worked great. But had a bit a of knee pain, I think my calves/tibia are tight.
195x6
185x6
175x2x6
Goodmornings: Doing these in Oly shoes was a lot better in a weird way
155x4x6
Lunges:
40’sx3x10
Abs
Quick workout, felt good. DL form is coming together, may get moderately solid numbers over the next few months.
Arms/Lats
A1: CGBP: I tried using my Oly shoes, flat footed.
175x3x6
A2: Chins:
BWx3x10
B1: Bench Dips:
+75x3x10
B2: Straight-Arm Pulldowns:
3x12
C1: Rope Pushdowns: Strict, squeeze at bottom pulling rope apart
3x12
C2: Hammer Curls: Flexed triceps at bottom of each reps
25’sx3x15
D1: French Press:
45x3x15
D2: Preacher Curl:
45x3x10
6 sprints. Did 6 because performance was great for sprints 3-5, 6 kind of lagged so cut it.
Benching in the Adipowers wasn’t as great as I’d hoped. Even with the heel, I still couldn’t get my feet far enough under to have my knees lower then hips to get solid leg drive. I’m just tall, lanky, and most commercial benches are for manlets, so it looks like feet tucked under me will work better. So DL and Bench will be Nike Frees, and Squat and Pressing will be in Adipowers.
Went in, did light form work with my Sonic shoes, lol. Really light stuff, 135x3 on Bench, 225 for Squats, etc. Trying to just find my groove.
Tried to use this form on Bench:
Anddddd, it wasn’t great. lol I benches were maybe, idk 2-3" inches higher, it would be perfect. But eff, just flattens my arch a bit, without giving better leg drive. Whatever. Just been to keep tweaking some shit and find what works with me.
Legs
Back Squat: Everything was stupid easy. Adipowers + Omar’s programming = profit
215x7
245x5
275x3
235x7
265x5
295x3 ← Could have gotten 5-6 likely
SLDL’s:
225x2x8
245x2x6
Goblet Squats:
85x3x10
Skater Squats:
45x3x12
Abs + Bike Sprints
The programming has really helped a lot so far for Squats. Issues I use to have just aren’t an issue anymore, I can feel my glutes way more, hip drive is great. On the path to gainzzzz
Here’s what an ‘on’ day of eating looks like for me, btw
7am: 3 whole eggs + 1 cup fat free Cottage Cheese, 1 can of Vegetables
9-10am: Pre-WO Scoop of Whey, Coffee, 1 tbsp VCO
PWO Scoop of Whey, 1 Banana
4pm: Scoop of Whey, 1 cup skim Milk, Banana, 2 tbsp PB
8pm: 6oz Chicken/Steak/Pork, 1.5 cups Jasmine Rice, 1 can of Vegetables
11pm: 3 cups cereal, 2 cups skim milk
Comes out to ~250/210/60 lol. Probably more dairy then most prefer, but yolo. If it gives me issues , I’ll change it up or add a lactase enzyme lol
yeah I still haven’t settled on a foot position. I think the adipowers would be ok if you went really wide with your feet and pressed flat footed, but the arch would suffer a lot. I might do that just to preserve my lower back as I get stronger
[quote]browndisaster wrote:
yeah I still haven’t settled on a foot position. I think the adipowers would be ok if you went really wide with your feet and pressed flat footed, but the arch would suffer a lot. I might do that just to preserve my lower back as I get stronger [/quote]
Yeah I tried to get out wide, but it seems to take my arch away AND take away what little leg drive I have haha.
I just hate manlet benches. lol
Pressing
Flat BB: Meh, was ok
150x7
170x5
190x3
160x6
180x4
200x2
155x10
Low Incline BB: I just don’t care for this
145x4x6
DB Seated Press:
55’sx8
45’sx2x10
Cuban Press:
20’sx3x12
DB Extensions: Used 2 DB’s, eccentric was neutral grip, and then pronated my hands on the way up. Felt good
20’sx3x12
Cable Flies: Liked the pec-deck better
3x12
Good solid, quick workout. Tweaked my diet a bit, little easier for my schedule. And changed one of the servings of milk to cottage cheese, just because milk bloats me a bit, while cottage cheese doesn’t. Like I don’t ever have an issue with dairy, just milk in vast amounts.
Pressing
Flat BB: Meh, was ok
150x7
170x5
190x3
160x6
180x4
200x2
155x10
Low Incline BB: I just don’t care for this
145x4x6
DB Seated Press:
55’sx8
45’sx2x10
Cuban Press:
20’sx3x12
DB Extensions: Used 2 DB’s, eccentric was neutral grip, and then pronated my hands on the way up. Felt good
20’sx3x12
Cable Flies: Liked the pec-deck better
3x12
Good solid, quick workout. Tweaked my diet a bit, little easier for my schedule. And changed one of the servings of milk to cottage cheese, just because milk bloats me a bit, while cottage cheese doesn’t. Like I don’t ever have an issue with dairy, just milk in vast amounts.
3 eggs?
Are you a girly man??? Did you know on Sundays I go to a all you can eat breakfast and eat a total of about 20 eggs??
How do you feel the adipowers effect the lower back input with squats?? Im really thinking about getting a pair as I have a long legs and poor ankle dorsiflexion(and yes I do mobility drills every day). Sounds like they are working well for you, although I think or squatting style is different as I prefer a wider stance.
Bird
tweet
[quote]theBird wrote:
3 eggs?
Are you a girly man??? Did you know on Sundays I go to a all you can eat breakfast and eat a total of about 20 eggs??
How do you feel the adipowers effect the lower back input with squats?? Im really thinking about getting a pair as I have a long legs and poor ankle dorsiflexion(and yes I do mobility drills every day). Sounds like they are working well for you, although I think or squatting style is different as I prefer a wider stance.
Bird
tweet[/quote]
LOL I’m reverse dieting buddy. Fat is only about 60-70g a day right now, building back up slowly. The first 6 months of lifting I ever did, I ate 12 eggs every day. Srs. So I’m no stranger to putting down the eggs, just have to keep within my constrained macros right now 
The Adipowers, seriously made a HUGE difference. I’ve used Oly shoes before, but I have long, narrow feet, so I never felt ‘stable’ in them. These made me feel stapled to the ground, I could ‘spread the floor’ and could really engage my quads but also my glutes, which made a huge difference. My stance is pretty narrow, and kind of a hybrid of a oly style and PL style. Chris Hickson squats in a similar fashion, though I lean to more Oly style then he does, if that helps give a visual.
[quote]Spidey22 wrote:
[quote]theBird wrote:
3 eggs?
Are you a girly man??? Did you know on Sundays I go to a all you can eat breakfast and eat a total of about 20 eggs??
How do you feel the adipowers effect the lower back input with squats?? Im really thinking about getting a pair as I have a long legs and poor ankle dorsiflexion(and yes I do mobility drills every day). Sounds like they are working well for you, although I think or squatting style is different as I prefer a wider stance.
Bird
tweet[/quote]
LOL I’m reverse dieting buddy. Fat is only about 60-70g a day right now, building back up slowly. The first 6 months of lifting I ever did, I ate 12 eggs every day. Srs. So I’m no stranger to putting down the eggs, just have to keep within my constrained macros right now
The Adipowers, seriously made a HUGE difference. I’ve used Oly shoes before, but I have long, narrow feet, so I never felt ‘stable’ in them. These made me feel stapled to the ground, I could ‘spread the floor’ and could really engage my quads but also my glutes, which made a huge difference. My stance is pretty narrow, and kind of a hybrid of a oly style and PL style. Chris Hickson squats in a similar fashion, though I lean to more Oly style then he does, if that helps give a visual.
[/quote]
Aren’t you bulking? Whats the advantage of reverse dieting. Not liking you’re planning to compete in the near future?
[quote]DazeDolo wrote:
[quote]Spidey22 wrote:
[quote]theBird wrote:
3 eggs?
Are you a girly man??? Did you know on Sundays I go to a all you can eat breakfast and eat a total of about 20 eggs??
How do you feel the adipowers effect the lower back input with squats?? Im really thinking about getting a pair as I have a long legs and poor ankle dorsiflexion(and yes I do mobility drills every day). Sounds like they are working well for you, although I think or squatting style is different as I prefer a wider stance.
Bird
tweet[/quote]
LOL I’m reverse dieting buddy. Fat is only about 60-70g a day right now, building back up slowly. The first 6 months of lifting I ever did, I ate 12 eggs every day. Srs. So I’m no stranger to putting down the eggs, just have to keep within my constrained macros right now
The Adipowers, seriously made a HUGE difference. I’ve used Oly shoes before, but I have long, narrow feet, so I never felt ‘stable’ in them. These made me feel stapled to the ground, I could ‘spread the floor’ and could really engage my quads but also my glutes, which made a huge difference. My stance is pretty narrow, and kind of a hybrid of a oly style and PL style. Chris Hickson squats in a similar fashion, though I lean to more Oly style then he does, if that helps give a visual.
[/quote]
Aren’t you bulking? Whats the advantage of reverse dieting. Not liking you’re planning to compete in the near future?[/quote]
Because I had been cutting, and jumping from low calorie diets right to high calorie diets when my metabolism probably wasn’t in it’s ideal condition, would have been a recipe for unwanted fat gain.
Basically I’m just slowly building up my calories so that my metabolism (in theory) gets adjusted to them, and will hopefully allow me to have a lot of ‘wiggle room’ to eat a lot while remaining lean.
Id say just stick with a feet tucked set up. I can’t get good leg drive on shitty commercial benches and I’m 5’6
[quote]budreiser wrote:
Id say just stick with a feet tucked set up. I can’t get good leg drive on shitty commercial benches and I’m 5’6[/quote]
Yeah that seems to be the lesser of two evils, so I’m going with that.
Pulling
Pendlay Rows:
225x2x5
245x3x5
Chins: A bit of elbow pain, so didn’t push it
+35x2x6
+20x2x8
Cable Rows:
3x8-10
Pulldowns: Super strict
3x10
Pinwheel Curls:
35’sx3x12
BB Curls:
75x3x15
Good workout. However, I’ve started to develop what’s called ‘golfer’s elbow’ I suppose. Hurts mostly with pulling exercises. May have to work around it a bit.
[quote]Spidey22 wrote:
Went in, did light form work with my Sonic shoes, lol. Really light stuff, 135x3 on Bench, 225 for Squats, etc. Trying to just find my groove.
Tried to use this form on Bench:
Anddddd, it wasn’t great. lol I benches were maybe, idk 2-3" inches higher, it would be perfect. But eff, just flattens my arch a bit, without giving better leg drive. Whatever. Just been to keep tweaking some shit and find what works with me. [/quote]
Yea, low benches suck. I know how you giants feel after lifting in my GF’s shitty gym and its midget benches.
My .02: Unless there’s a big difference in arch, I gain more from the stability of wider foot placement. I’ve switched back and forth countless times, but wide and flat seems to be the most consistently good foot placement for me.
[quote]HeavyTriple wrote:
[quote]Spidey22 wrote:
Went in, did light form work with my Sonic shoes, lol. Really light stuff, 135x3 on Bench, 225 for Squats, etc. Trying to just find my groove.
Tried to use this form on Bench:
Anddddd, it wasn’t great. lol I benches were maybe, idk 2-3" inches higher, it would be perfect. But eff, just flattens my arch a bit, without giving better leg drive. Whatever. Just been to keep tweaking some shit and find what works with me. [/quote]
Yea, low benches suck. I know how you giants feel after lifting in my GF’s shitty gym and it’s midget benches.
My .02: Unless there’s a big difference in arch, I gain more from the stability of wider foot placement. I’ve switched back and forth countless times, but wide and flat seems to be the most consistently good foot placement for me.
[/quote]
Well there is definitely a decrease in arch with flat foot. I can’t really pin point how push through my feet, flat-footed at least. With feet tucked, obviously I just ‘try’ to press through my heels.
With flat feet, pressing through my feel causes my ass to pop up, because my knees are higher then my hips. If push through the outside of my feet (like a Squat), seems that yes I’m stable, but get not a hint of leg drive. Then pressing my feet forward (as in trying to run my toes through the front of my shoes) just isn’t really plausible, because instead of applying pressure on my traps, legitimately makes me slide off the Bench.
I may have to come back up to your neck of the woods and get you to help me out. lol