For the wide grip bench I am huge fan but i highly recommend reverse banding it. You seem to have a similar power rack to the one I have at home and think you could be able to do that. Its a great exercise and a great stretch but the reverse band i think is needed to fully benefit and be safe
[quote]ryanbCXG wrote:
For the wide grip bench I am huge fan but i highly recommend reverse banding it. You seem to have a similar power rack to the one I have at home and think you could be able to do that. Its a great exercise and a great stretch but the reverse band i think is needed to fully benefit and be safe[/quote]
What does the reverse band do? Just take tension off the bottom so I’m a bit ‘safer’?
[quote]Spidey22 wrote:
[quote]ryanbCXG wrote:
For the wide grip bench I am huge fan but i highly recommend reverse banding it. You seem to have a similar power rack to the one I have at home and think you could be able to do that. Its a great exercise and a great stretch but the reverse band i think is needed to fully benefit and be safe[/quote]
What does the reverse band do? Just take tension off the bottom so I’m a bit ‘safer’?[/quote]
Yes sir. So you can get a safer stretch. The contraction at the top as the weight comes back on is quite intense. It also allows you to shift the strength curve to keep a much better amount of tension on the pecs. Also helps teach to explode through since weight is piled on as you get stronger through the rep
Today was my off day from lifting. I did 10 mins of cardio, 20 seconds of pushups, high knees, something like that, followed by 40s or crunches or leg raises as ‘rest’. It’s by no means super hard, but it’s nice to have myself getting leaner with only one session of this a week, meaning if I actually just add in ‘real’ cardio when I stall I think it’ll be another plateau buster.
So this morning I’ve just been reading comic books the whole time and feel like writing some random updates and things I think about in here, so just skip over this if you don’t really care haha.
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I got an offer for pretty much a full-ride at a small law school. While that’s awesome, it’s not well-ranked at all, and as a result, it would be hard to get a job I think graduating from there, even if I’m in the top of my class. While I doubt it’s a ‘worse’ law school than others, reputation has a lot to do with getting internships and jobs probably. So now it’s kind of a toss up, of basically spending money on a better school vs going to a worse one for little money. So while ‘you get what you pay for’ is probably true, there’s also the aspect of debt being a real bitch, so now it almost sucks to get the offer, because a school I wasn’t really considering all too much has now at least thrown their hat into the ring.
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I really wish I’d trusted myself with training more often. The split I’m on now just feels ‘right’, and while it’s something I really always thought of and liked, I never saw many people doing the BBB style upper/lower 6x a week style split and figured it much not be good. It wasn’t until I saw HeavyTriple doing something similar, and all this DUP stuff becoming popular did I actually think my idea was worth while. I don’t regret going from multiple programs over the last year or so, or with different coaches, because I picked up a LOT of knowledge, but at the same time I feel I’ve know what to do for awhile now and just not trusted myself, which is a shame because I feel I would be further along if I’d just done what I thought works for me, and not worried about what worked for others.
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I kind of don’t like the advice that skinny newbs should lift less frequently and give more time to rest/recovering. I feel if you’re kind of crappy at picking up heavy things, you should pick up heavy things often. Just doing a heavy single at about 85-90% every day in my warm-ups on big movements has left me feeling strong and ‘ready’ all the time. I feel if you naturally have a shitty start to building muscle, you should being sending your body little signals to grow frequently, not just 3x a week. Plus I really enjoy lifting, so I don’t think I could consistently lift less than 4-5x a week and feel good. Lifting frequently makes me feel more mobile, I need less time to warm-up, etc.
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I need ya’ll to keep me from going over 90-100g daily fats consistently when I go back to a surplus. I always convince myself it doesn’t matter, but I feel/look way better with having fats on the lower/moderate side consistently. I just need to stop acting like a fat child.
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So every year or lifting, after my initial big weight gain, I kind of bulk and cut and end up being about the same leanness 4-7 lbs heavier every year. While that’s super stereotypical natty, I think I’m going to not gain 30 lbs every year, and instead just keep it at a moderate 15-20 and try to not get fat. Like I’ll probably be in the 180s after this cut, and started at 213, and I just think that’s a lot of weight I was carrying for no reason. I also feel shittier fatter. Not like self-conscious, but like pushups, chins, jumping, running, all feels horrible, and I don’t like it. Just knocking off 10 lbs has felt great.
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I really liked the Spider-Verse arc. It was cool. I really am so happy Spidey is in the MCU now. I don’t mind if they change his race/ethnicity or whatever. Personally I just want him to be Peter Parker, not another variation. Yeah I’d personally feel like 'dang, Spidey doesn’t look like me anymore!", but honestly as a tall dark haired white guy I look like every superhero anyways, and I know most other races only get a hand-full of characters they can relate to, so I’m cool with it.
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Idk when I’ll actually be cosplaying. Some things came up, so I don’t think my friends and I will be going to the April one. That’s okay though, if it’s later, maybe by then I’ll have leaned out, and started back into a surplus, and look a bit better. After Deadpool I’d like to do something basic with myself and my little eleven year old brother, like Shazam/Cap Marvel and Shazam Jr. Then after that something a bit more original, like a male version of Wonder Woman or something. I also like Scarlet Spider a ton, so that’d be cool.
Ok that’s it, just drank a lot of coffee and been up all morning reading so sorry for the rant lol
[quote]ryanbCXG wrote:
[quote]Spidey22 wrote:
[quote]ryanbCXG wrote:
For the wide grip bench I am huge fan but i highly recommend reverse banding it. You seem to have a similar power rack to the one I have at home and think you could be able to do that. Its a great exercise and a great stretch but the reverse band i think is needed to fully benefit and be safe[/quote]
What does the reverse band do? Just take tension off the bottom so I’m a bit ‘safer’?[/quote]
Yes sir. So you can get a safer stretch. The contraction at the top as the weight comes back on is quite intense. It also allows you to shift the strength curve to keep a much better amount of tension on the pecs. Also helps teach to explode through since weight is piled on as you get stronger through the rep
[/quote]
Ok cool, last time I tried reverse bands in my rack I never got the hang of of it, like I felt set-up was weird, but I’ll play around with it on my heavy days what Wide Grip falls on. Thanks man
Lifting three days a week would suck !!! Fat vs carbs that’s the question ha ha
[quote]Spidey22 wrote:
So this morning I’ve just been reading comic books the whole time and feel like writing some random updates and things I think about in here, so just skip over this if you don’t really care haha.
[/quote]
I’m in the same boat as you on 2-5 completely! Law school sucks now and lower end law schools suck even more man. Avoiding debt is a huge plus though. I’d just be wary because I see even law school grads from really good schools struggle.
[quote]browndisaster wrote:
[quote]Spidey22 wrote:
So this morning I’ve just been reading comic books the whole time and feel like writing some random updates and things I think about in here, so just skip over this if you don’t really care haha.
[/quote]
I’m in the same boat as you on 2-5 completely! Law school sucks now and lower end law schools suck even more man. Avoiding debt is a huge plus though. I’d just be wary because I see even law school grads from really good schools struggle.[/quote]
It’s funny you and I have the same kind of build and kind of ended up settling on a similar style of lifting.
yeah it’s in general kind of a risk, but honestly it’s what I’ve wanted to do for some time and I don’t want to be 35 with a lame ass job wondering what would have happened had I tried law school, as opposed to I guess going through law school and still having a shitty as job. Gotta risk it to get the biscuit, ya feelz
Solid session today, but not really what I wanted
Squats: these were good in the fact this is the best my form has looked with heavish weights probably. 2:30 rest.
355x1 (over-warmup)
335x2
315x4
295x5
HB Paused Squat:
245x4 (beltless)
SLDL: off a small deficit, concentrate on keeping shoulders back. 90s rest
225x3x8
Snatch Grip High Pulls: loving these
185x3
155x3x5
Then 5 sets of both Calf Raises and Band Pull-Aparts for 12-20 reps
Workout was mehhh. Like I wanted 335x3, but for some reason the 2nd rep felt really off. I’m trying not to be scared of grinding as long as my form feels on point, because realistically if I’m using good form I’m going to inevitably slow down at the sticking point, so I need tor just trust that staying tight and being fast will get me through it. Form is vastly improved though IMO, and I’m getting a lot of work in the 300~ range in a little amount of time by timing the rest periods, because I used to just wait around for much longer. Going to hope for 335x3, 315x6, and then 295x7 here in the next few weeks.
[quote]mattd534 wrote:
Lifting three days a week would suck !!! Fat vs carbs that’s the question ha ha [/quote]
Exactly! I just wish the goods foods like donuts and pizza didn’t have both! haha
Yeah I just looked at my first squat video in this log, 315x6, and my knees (while they still cave a bit) look a TON better, and I feel much more control of the weight. So yeah, definite PR in the sense I don’t look like a newborn gazelle trying to walk for the first time at these weights lol
Hottttt glazed donuts OMFG <3
Upper Reps day
Flat Bench: So I think I could have gotten 7 on my top set, but I shifted my feet like a newb. Maybe could have kept fighting, but when a rep takes more than like 3 seconds it usually makes subsequent sets suck, so I ‘gave up’ so to speak. 3 min rest
235x1
205x6
185x8
175x9
CG Bench Press: 2 min rest
155x3x7
BB Rows: 60 sec rest. Always using a slow eccentric and pausing on pins at the bottom
155x3x8-12
Then Band Triceps Extensions and Reverse Curls, for 4 sets of obnoxiously high reps.
Today was alright, the 235 over-warm honestly was the best rep of the day, felt fast and controlled. Disappointed with 205x6, really wanted 7-8, but I mean it’s whatever.
I do like the extra back work I’m doing on Lower days, allows me to get a lot of volume to the area without needing marathon sessions. Doing a few sets of rows or chins on upper day, and then high pulls, DL’s, rear delt flies/face pulls/band pull-aparts on lower really allows a lot of reps for the area. And to me, from a performance stand-point, it makes sense. The rows and chins really are hitting the lats and mid back musculature that’ important for pressing ,and then the rear delts and traps are kind of the ‘shelf’ you rest the bar on for Squats. Idk makes sense to me but does seem a bit unorthodox I guess.
Light Lower
Front Squats: Did a over-warm up to 225, then did these CAT style, focusing on speed. 90s rest
185x5x4
Paused/Halting Sumo: Not sure if halting and paused are the same thing. Regardless, these were brutal! Sorry for the shit camera angle. 2:30 min rest
355x3x5
Then just 3 sets of 20 for both Lateral Raises and Rear Delt Rows.
Solid workout. I think Paused DL’s will stay in the rotation, and this will be my consistent ‘Light’ Day for my Fronts/Sumo day.I noticed I bend my elbows a bit on the Paused DL’s. Not sure why, I think I’m not tightening my lats as well as I should, I’ll work on that.
Today was meh, just wasn’t feeling great. Really tough last two days of work, so I’ll chalk it up to that I suppose
Incline Bench: Just felt rough, no idea why. 2 mins rest
195x1
175x3x4 (paused)
Fat Grip Chins: These felt solid. 60s rest
BWx5x5-7 (paused)
Wide Grip Bench: I’ll explain why I did these down below. 30s rest
205x6x1 (paused)
Then 2 sets of Pullovers, and 4 sets of Incline Curls and Incline CG Push-ups, all for 8-15 reps
Workout was mediocre, but I mean nothing was ‘bad’, so that’s ‘good’? haha
The Paused Wide Grip singles seem a bit weird I suppose. I mean this is a 6 rep max with my standard grip, so it’s a ‘light’ weight, but it’s still heavy enough that I have to concentrate on staying tight and all that. these were long pauses, and I Wide grip makes it (at least for me) a bit harder to stay tight along with emphasizing my chest. So just having something around my bodyweight rest on my chest in a less than optimal position really allowed me to find a ‘groove’, and the 30 seconds rest just improved the density. I’m still weak enough that a lot of my rep work is still in the 185 range, but I think I need to make sure I have good solid form dialed in for stuff a bit heavier.
I’ll be going out of town for 2-3 days, will still try to lift and maybe get some videos. Trent was cool and gives me ‘temporary’ macros on my many roadtrips, makes life much easier.
Monsieur spidey, You have recently got alot less lanky. Can you direct me to a crash course, straightforward, nutrition guide. I find that the nutritional side of lifting is often full of it and I was wondering which guidelines worked for you?
[quote]Jlabs wrote:
Monsieur spidey, You have recently got alot less lanky. Can you direct me to a crash course, straightforward, nutrition guide. I find that the nutritional side of lifting is often full of it and I was wondering which guidelines worked for you?[/quote]
Hey man, I appreciate that. Honestly I only have a few rules I obey nutritionally. First and foremost, I hit my macros. Secondly, I try to keep carbs out of the first meal, and preferably half, of my day. Beyond that, getting more of my calories from carbs and protein > fats seems to help.
These last few months working with Trent, I’ve also changed my position on protein intake. I used to think .8-1g per lb of BW was sufficient, but honestly 1-1.25g seems have had a nice recomp effect for me.
But yeah man, somedays I eat a few balanced meals of pork and rice, other times I basically only eat lean protein for the day then smash a pizza at the end of the night. I’d honestly say just find macros, so I guess your BW in lbs x 15 to find your calories. Put protein at 1-1.2g per lb of BW, and fats at like .3-.5g per lb of BW, and then fill in the rest with carbs, and just adjust from there.
If you need me to be more specific, feel free to ask, I’m always down to elaborate.
so I went out of town for a few days. Hit ‘temporary’ macros for the weekend with really shitty food, and I feel gross for it now, as in just bloofy lol, plus I drank too little water and felt dehydrated allll weekend.
Only got about 3 hrs of sleep each night from just going out and making poor decisions, and had to lift at 7am both days. Highlights were a 315x6 Squat, which felt harder honestly because with little sleep my endurance on Squats goes to hell. I did however do a single with 345 that went so fast the bar flew off my back, so that was good.
I also hit 185x9 on Flat Bench after 3 sets of 3-5 on 200-220, so that was almost a PR while being very fatigued and sleep deprived, so that was cool.
Back to the grind tomorrow.
It’s funny how eating shitty quality food with the same macros as whole grain ‘cleaner’ foods makes you feel lethargic and tired. Just get back on it man and keep up the awesome work
[quote]Spidey22 wrote:
So this morning I’ve just been reading comic books the whole time and feel like writing some random updates and things I think about in here, so just skip over this if you don’t really care haha.
-
I got an offer for pretty much a full-ride at a small law school. While that’s awesome, it’s not well-ranked at all, and as a result, it would be hard to get a job I think graduating from there, even if I’m in the top of my class. While I doubt it’s a ‘worse’ law school than others, reputation has a lot to do with getting internships and jobs probably. So now it’s kind of a toss up, of basically spending money on a better school vs going to a worse one for little money. So while ‘you get what you pay for’ is probably true, there’s also the aspect of debt being a real bitch, so now it almost sucks to get the offer, because a school I wasn’t really considering all too much has now at least thrown their hat into the ring.
-
I really liked the Spider-Verse arc. It was cool. I really am so happy Spidey is in the MCU now. I don’t mind if they change his race/ethnicity or whatever. Personally I just want him to be Peter Parker, not another variation. Yeah I’d personally feel like 'dang, Spidey doesn’t look like me anymore!", but honestly as a tall dark haired white guy I look like every superhero anyways, and I know most other races only get a hand-full of characters they can relate to, so I’m cool with it.
[/quote]
I love the ranting Spidey.
Congrats on your acceptance into law school. Im not familiar with how law schools work in the US, but your success will depend on what you make of things. Keep positive, keep learning and go get em tiger!
Im enjoying the new Spiderman comics as well. Currently I just read paperbacks as they are released, as it is too hard for me to collect individual comics every week. Im currently reading “The Superior Spiderman” story. Did you enjoy that storyline?
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