Spidey: Back in Black

Training Training Logs
141

[quote]Spidey22 wrote:

[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 :wink:

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. [/quote]

Bingo. It’s well worth it man, trust me. I didn’t have the self control or discipline to reverse after my physique comp and ended up gaining 25 lbs in about 3 weeks. I finally had to basically start all over with another 8 week cut to get back to a spot to do a proper reverse diet from. I could’ve saved myself a lotttt of time and effort by just limiting myself to one or 2 free meals a week rather than one or two a day lol

142

[quote]Spidey22 wrote:

[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[/quote]

Yea I know exactly what you mean. I always thought it was easier to get leg drive with heels up, but for some reason leg drive helps me more in the middle of the bench than the bottom. Idk, I’m weird.

Anytime, brother. I bench on Fri or Sat, and when my shoulder is better I’ll be benching on Tues as well. We’ll have to get a bench in and hit that elite Chinese buffet again.

143

Legs

Conventional DL: LOL. just got a bit ambitious today, made too big of jumps in weight, was stupid. Whoops
275x5
315x4
355x3
295x5
335x4
375x1 ← lol definitely burned myself by the time I got to this set

Front Squats:
205x6
185x2x6
175x7

GM’s:
155x4x8

Had to leave early, no lunges or abs

Workout was dumb. Should have made smaller jumps in weight. I think I may need a deload, not from like neural fatigue though. More so that I went from lifting nearly always in the 8+ range, or doing compound stuff AFTER isolation movements, basically all BB’ing pump work, to heavy lifting. And so in the last 6 weeks or so, I’ve started using a lot heavier of weights, for lower reps, FIRST in my workout, and I’m starting to get some aches and pains in elbows, knees, etc. I’m on top of my mobility and stuff, just think my tendons and joints need a bit of time to kind of catch up to the style of lifting.

144

Saw the new Avi in another thread, wanted to pop in a say progress looks good Spidy!

145

[quote]usmccds423 wrote:
Saw the new Avi in another thread, wanted to pop in a say progress looks good Spidy![/quote]

Appreciate man. I think it’s always good to update the avi now and again, keep myself accountable. lol

Lats/Arms:

A1:CGBP: Every warm-up set and working set, used different foot positions/set-ups
175x2x6-8
165x7
135x12 (paused first 6 reps)

A2:Pull-ups: Switched to these because of elbow issues. Very strict reps
BWx4x6-8

B1: Dips: Looked up leaned back, super strict form, trying to not allow it to hurt my collar bones
BWx3x10

B2: Straight Arm Pulldowns
3x12

C1: Rope Pushdowns:
3x12

C2:Hammer Curls:
30’sx3x15

D1: French Press:
50x3x12

D2: Preacher Curl:
50x3x8

Few notes from this session:

*Using it to really work on Bench form, see what’s strongest, as it’s not my ‘heavy’ day.
*BW stuff like OH Pullups and Dips have consistently given me shoulder problems/collar bone issues. So I’m going to go slow with weight progression, as I think it’s because without weigh added, I kind of get ‘loose’ with my form. I don’t want to avoid exercises due to pain JUST because my form is sub-par
*Basically this is the one day I’m using to work on form on all lifts, so for awhile I was wanting to increase my CGBP just as much as my Flat BB. In reality I need to focus more on making the CGBP hit my triceps, the Pull-ups hit my back, etc, and let the Heavy Flat BB and Weighted Chins be the ‘strength’ progression for me.

146

Legs:

Back Squat: All pretty easy, guy commented that I was going to hurt myself going so low below parallel (I don’t go ATG but get pretty deep I suppose). LOL’d
225x7
255x5
285x3
245x7
275x5
315x2 (was suppose to do 305, but obviously couldn’t resist the 3pps)

SLDL’s:
235x4x6-8

Goblet Squats: Omg these literally rape my abs wtf
95x3x10

Skater Squats:
50x3x12 LR

Abs

Good workout, felt like puking afterwards, though that’s basically anytime I ever do any single leg movement. lol

Think I’m going to start using the hook grip, btw.

147

[quote]Spidey22 wrote:
Legs:

Back Squat: All pretty easy, guy commented that I was going to hurt myself going so low below parallel (I don’t go ATG but get pretty deep I suppose). LOL’d
225x7
255x5
285x3
245x7
275x5
315x2 (was suppose to do 305, but obviously couldn’t resist the 3pps)

SLDL’s:
235x4x6-8

Goblet Squats: Omg these literally rape my abs wtf
95x3x10

Skater Squats:
50x3x12 LR

Abs

Good workout, felt like puking afterwards, though that’s basically anytime I ever do any single leg movement. lol

Think I’m going to start using the hook grip, btw.
[/quote]

not gonna lie. 3 plates looks pretty cool . would had done the same lol

148

Prussin’

Flat Bench: So watched basically every video Clint Darden has on benching, seeing as he’s tall and long limbed as well. Tried the flat-foot, wide foot placement again.
140x7
160x5
180x3
145x7
165x5
185x3
135x15

Floor Press: Yay I love this lift. Pause at the bottom, obviously.
145x4x6

DB Seated Press:
60’sx7
50’sx2x8
40’sx12

Cuban Press:
25’sx10
20’sx10
15’sx12

Decline DB Extensions: Pause a bottom, twist at the top
20’sx3x15

Cable Flies:
3x12

Good workout. So today on Bench, I tweaked the flat-footed form a bit more. Weight I used was less, but I feel I can build on this more, so going to stick with it. Was actually getting a great deal of leg drive. Like, my ass and quads were cramping up, which NEVER happens on Bench, so probably doing something right lol. Much less pressure on the lower back as well. Got Omar to sub out ghey Incline BB for Floor Press, which is great. I love the Floor Press, always helps with explosiveness, and probably rivals the Decline BB as the press that kills my chest the most. Hopefully with new bench form + floor press assistance + hard work = bench gains finally.

149

Today is an off day and seriously my leg hurt so bad from just staying tighter on Bench yesterday with the wide, flat foot placement.

I’ve definitely been doing it wrong before now lol

150

Check out EiteFTS, Clint Darden just put an article up on bench press tips today

151

Thanks for the heads up, Chobbs

Poolin’

Pendlay Row:
225x2x5
235x3x5

Pull-ups:
BWx3x6
+15x6
+20x5

Cable Rows:
3x10

Wide-Grip Pulldowns:
3x10-12

Pinwheels:
40’sx3x10-12

BB Curl:
80x3x12

Did some light high rep face pulls in between sets, just because.

152

I know you’ve had it for a while now, but the avatar pic is badass.

153

Why don’t you do us a favor and keep building muscle? Oh boy, I was smh haha

154

[quote]csulli wrote:
I know you’ve had it for a while now, but the avatar pic is badass.[/quote]

Appreciate that man!

155

[quote]pwolves17 wrote:
Why don’t you do us a favor and keep building muscle? Oh boy, I was smh haha[/quote]

Seriously…

I tried to be so polite, and not be legit with the guy… dude is just a douche lol

156

Legs:

Conventional DL: Everything was alright. Guy commented on how tight my form was. That was nice lol
265x5
305x4
345x3
285x5
325x4
365x3

Front Squats: FML forgot to wear sleeves, so sweaty shoulders makes the bar roll back into my throat after a few reps and I about choke myself out. I’ve done it before and blacked out, so sadly didn’t hit my reps today lol
215x5
205x5
185x2x6

GM’s:
155x2x8
175x2x6

Lunges: Seriously, lunges are my least favorite exercise ever. I’d rather do a Widowmaker set of Squats then lunges. I guess Prof X and I can at least relate on that note. lol
35’sx10
45’sx2x8

Abs

Weights slowly working their way up. DL felt a tad better, I tried to turn my elbows in, helped in keeping tight.

157

[quote]Spidey22 wrote:

[quote]pwolves17 wrote:
Why don’t you do us a favor and keep building muscle? Oh boy, I was smh haha[/quote]

Seriously…

I tried to be so polite, and not be legit with the guy… dude is just a douche lol [/quote]

Calling that jackass a douche is an insult to all the douches out there. You ever thought about doing an upper/lower split focusing on strength? Think you’d get a lot out of it.

Also, how’s the handle coming?

158

[quote]WhiteFlash wrote:

[quote]Spidey22 wrote:

[quote]pwolves17 wrote:
Why don’t you do us a favor and keep building muscle? Oh boy, I was smh haha[/quote]

Seriously…

I tried to be so polite, and not be legit with the guy… dude is just a douche lol [/quote]

Calling that jackass a douche is an insult to all the douches out there. You ever thought about doing an upper/lower split focusing on strength? Think you’d get a lot out of it.

Also, how’s the handle coming?[/quote]

Sup man.

My split is kind of Upper-Lower right now, with one ‘bonus’ day. Split is

Lower/Squat Day
Upper/Pressing Day
Off
Upper/Pulling
Lower/DL Day
Lats + Arms
Off

Every day has the first 1-3 movements all strength, and the Lat/Arm Day is just kind of extra for weak points. I have a coach doing my workouts and diet for me, and he’s all about athletic performance being a cornerstone of his philosophy.

Handles are getting a bit better, but I know it’s going to be a slow process just as it’s definitely a skill you have to practice often. Your drills are great for just being ‘comfortable’ with the ball. I have a solid crossover and pretty sick stutter-step-to-Euro move that I do, but something like breaking a press or leading a fast break is what i want to feel confident in executing.

159

Arms/Lats

A1:CGBP: Realized how I’ve been fucking these up
165x3x6-8

A2: Pull-ups
BWx3x8

B1: Dips: Super strict
BWx3x10

B2: Straight Arm Pulldowns:
3x12

C1: Rope Pushdowns:
3x10-12

C2: Rope Curls:
3x12-15

D1: French Press:
50x3x15

D2: Incline Curls:
25’sx3x8

Sprints

So today, and the previous CGBP session, I Benched on the regular Benches, not setting up in the Power Rack. In the Power Rack, I adjust the hooks to be about 1-2" below my lockout on CG, but on the regular ones, highest hooks is about 4-5" below my lockout. So I kind of end up mini-tricep extension-ing the bar out of the hooks initially, and it just throws me off. So I’ll be setting up in the Power Rack from now on likely.

160

Legs

Back Squat: Fml I psyched myself up with 3pps. Got jello legs after one rep. I have to stay calm for anything over 1 rep efff
225x7
260x5
295x3
245x7
280x5
315x2 ← Dammit dammit dammit

RDL’s: So worked up with the hook grip, and it magically alleviated any elbow pain I’d been having. Weird
245x4x6

Goblet Squats: Omg the pause at the bottom rapes
100x3x10

Split Squat: Used a lower box, so REAL deep ROM. RIP glutes and quads
30x3x10 LR

Hanging Leg Raises:
3x12

I eff up with milestones. lol. Like repping 225, 315, 365, etc. Always end up getting psyched up, and while that always helps with 1RM, literally just kills anything more then that.

In a life update, almost have my Bam Bam costume ready for Halloween. Yay.