Spidey: Eudaimonia

Training Training Logs
481

Thanks for all the advice bros!

Heavy Squats

Squats: Felt pretty decent IMO
330x5x1

Did a few reps with 255 planning on speed work, but it felt slow as shit so skipped it

Paused Oly Squats: Beltless
205x4x6

Deficit Conventional DL: RIP Thumbs
365x6

Then some Hanging Leg Raises and Banded Rounded GM’s. Good workout. Next week will likely lighten the load again, and build up trying to beat the last PR’s with the main movement. Feeling a but run down, so I think 4-6 weeks is what I can do in regards to aggressively adding weight, but after that I need to restart

482

Did a nice little pump Back + Bis with my brother today. Was good. That’s all.

I’m 188-190 most days now. Looking really lean though, feel good. Macros are 350C/250P/75F right now, so not bad at all. Thinking of just eating around this for 5-6 days out of the week, then doing a cheat day or two to put me in a small surplus. Idk though yet.

483

Volume Push workout

Paused Flat Bench: Happy with this
225x1
200x5x5

CG Bench: LOL I died by the 2nd set. Wanted to do these for 6-8, but I missed both ways
175x10
185x4 LULZ

DB Seated Presses: Non-lockout reps, 60-90s rest
40’sx3x8-10

Tris + Delts Pump stuff

Pretty happy with 200x5x5 paused, considering I hit 205x3x5 TnG like 3 weeks ago or something. I think I’ll just keep doing these paused sets of five, until I can’t get 5 sets, just keep going with 4 sets of 5, then 3 sets after that, and once I stall that way, then I’ll reset.

Also, I need to stay out of the GAL and PWI forums. I rarely comment there, but I’ll lurk, and jeez it’s almost like reverse Tumblr here, just so much racism, sexism, bigotry, circlejerking, etc. And most the time it’s people on here who I’m pretty sure never partake in lifting, whether it be discussion on here, or even IRL. Regardless, I need to stay in the training forums to prevent rage quitting lol

484

[quote]Spidey22 wrote:
Volume Push workout

Paused Flat Bench: Happy with this
225x1
200x5x5

CG Bench: LOL I died by the 2nd set. Wanted to do these for 6-8, but I missed both ways
175x10
185x4 LULZ

DB Seated Presses: Non-lockout reps, 60-90s rest
40’sx3x8-10

Tris + Delts Pump stuff

Pretty happy with 200x5x5 paused, considering I hit 205x3x5 TnG like 3 weeks ago or something. I think I’ll just keep doing these paused sets of five, until I can’t get 5 sets, just keep going with 4 sets of 5, then 3 sets after that, and once I stall that way, then I’ll reset.

Also, I need to stay out of the GAL and PWI forums. I rarely comment there, but I’ll lurk, and jeez it’s almost like reverse Tumblr here, just so much racism, sexism, bigotry, circlejerking, etc. And most the time it’s people on here who I’m pretty sure never partake in lifting, whether it be discussion on here, or even IRL. Regardless, I need to stay in the training forums to prevent rage quitting lol[/quote]

Agreed on GAL and PWI. Seems odd to me for some of these guys to be on a strength-sport related forum all day long and not contribute much (if at all) to the strength-sport aspect of it lol. To each their own, it’s just weird. Bench is progressing well too man, nice.

485

I’ve lost a lot of respect for a lot of posters based on things said in GAL. The solace is, as was mentioned, many of them never post in the training forums, so all is not lost.

486

Yeah as much as I hate the illogical Social Justice Warriors places like Tumblr produce, the other end of the spectrum are posters in GAL/PWI, and honestly both are just bad. Other lifting sites at least are OPEN about their ridiculous opinions and almost parody themselves. I think the idea that T-Nation is for ‘elite’ and ‘intelligent’ lifters (though few seem to actually lift) makes the entire Off-Topic sections even more unbearable. I wish I wouldn’t let curiosity get the better of me and lurk when I do lol

487

[quote]Spidey22 wrote:
Volume Push workout

Paused Flat Bench: Happy with this
225x1
200x5x5

CG Bench: LOL I died by the 2nd set. Wanted to do these for 6-8, but I missed both ways
175x10
185x4 LULZ

DB Seated Presses: Non-lockout reps, 60-90s rest
40’sx3x8-10

Tris + Delts Pump stuff

Pretty happy with 200x5x5 paused, considering I hit 205x3x5 TnG like 3 weeks ago or something. I think I’ll just keep doing these paused sets of five, until I can’t get 5 sets, just keep going with 4 sets of 5, then 3 sets after that, and once I stall that way, then I’ll reset.

Also, I need to stay out of the GAL and PWI forums. I rarely comment there, but I’ll lurk, and jeez it’s almost like reverse Tumblr here, just so much racism, sexism, bigotry, circlejerking, etc. And most the time it’s people on here who I’m pretty sure never partake in lifting, whether it be discussion on here, or even IRL. Regardless, I need to stay in the training forums to prevent rage quitting lol[/quote]

Nice benching. I think you’re at around where I am with bench, if not a bit better. That’s a good arch you get with flat feet too. I’m up on my toes close in and my arch isn’t as good.

488

[quote]MarkKO wrote:

Nice benching. I think you’re at around where I am with bench, if not a bit better. That’s a good arch you get with flat feet too. I’m up on my toes close in and my arch isn’t as good.[/quote]

Thanks man, I actually set up, exactly how you describe, one my toes close in, and just slowllyyyy moved me feet out to get them flat. Feels a ton better, much more stable and a ton more leg drive. Though I can’t do it well in Oly shoes, which seems to be the way everyone prefers.

489

Volume Legs

Right hip always starts off really tight, and then just magically opens up and feels great like during a random set lol

Squats: Wore my belt really loose for the over-warm up. Honestly surprised these went as well as they did
295x1
255x5x5 (beltless)

FrankFronts: It’s nuts how much just removing your hands makes this feel like an intense core exercise lol. All beltless
165x2x6 (paused)
185x2x4
195x2x2

Splits Squats + Abs

Solid workout, I really was dreading the 5x5 but it ended up going well and I felt form was solid. Trying to see how long I can take it without needing a belt. I figured even then I’ll try to do as many sets as I can beltless without form break down. And once I stall on it after after using a belt for all 5 sets, I’ll go back down and do 5x3 paused Squats

The Franken Fronts are going well, though they do feel a tad dangerous lol. Trying to be able to get a a few solid reps with 225 first before just going back to regular Front Squats. Hopefully by then I’ll have a solid grasp on executing them with chest up and hips under me.

490

[quote]Spidey22 wrote:

[quote]MarkKO wrote:

Nice benching. I think you’re at around where I am with bench, if not a bit better. That’s a good arch you get with flat feet too. I’m up on my toes close in and my arch isn’t as good.[/quote]

Thanks man, I actually set up, exactly how you describe, one my toes close in, and just slowllyyyy moved me feet out to get them flat. Feels a ton better, much more stable and a ton more leg drive. Though I can’t do it well in Oly shoes, which seems to be the way everyone prefers. [/quote]

Ah, right. Looking at it flat foot with wider stance should give me better leg drive, but it really doesn’t. I get better drive with raised heels, I can really feel the bar get kicked off my chest when I drive my heels down.

491

[quote]MarkKO wrote:

[quote]Spidey22 wrote:

[quote]MarkKO wrote:

Nice benching. I think you’re at around where I am with bench, if not a bit better. That’s a good arch you get with flat feet too. I’m up on my toes close in and my arch isn’t as good.[/quote]

Thanks man, I actually set up, exactly how you describe, one my toes close in, and just slowllyyyy moved me feet out to get them flat. Feels a ton better, much more stable and a ton more leg drive. Though I can’t do it well in Oly shoes, which seems to be the way everyone prefers. [/quote]

Ah, right. Looking at it flat foot with wider stance should give me better leg drive, but it really doesn’t. I get better drive with raised heels, I can really feel the bar get kicked off my chest when I drive my heels down.[/quote]

Yeah it took me awhile to have the same feel of leg drive flat footed. I know a lot of people say push you toes through the front of your shoes, but I just treat it like a squat, pressing through my feels and trying to spread the floor. It wasn’t until I used the old basketball sneakers you see me wearing in all my bench videos that I really got it, the grip on them is amazing so I can literally apply as much force as I want and feet won’t slide haha

492

So I decided to do the Coan-Phillipi DL Routine. I basically have 11 weeks until I start school, so figured I wanted to definitely have a plan up until then, because right now my DL is getting stronger, but form is getting sloppy. So this routine gives me some solid volume, while using some sub-maximal weights to get my form down, and a lot of work for my upper back, which is obviously my weakness. So today was day 1 lol

Sumo DL: Really concentrated on ‘wedging’ myself and spreading the floor a bit better
395x2
315x8x3 (90s rest)

So the assistance work is supposed to be one large circuit, but I don’t have enough space nor equipment to do that, so I just did two supersets.

A1: SLDL: 225x3x8
A2: Chins: BWx3x8 (band assisted)

B1: BB Rows: 165x3x8
B2: Seated GM: 95x3x8

And that was all. It doesn’t look like lot written, but this was horribly difficult. Just the amount of work and density of said work. GM’s I tried to just do more of a curling and uncurling motion, to hit my mid-back, honestly I’d just do hyperextensions if I had an apparatus.

So at this point I’m pretty much training Bench like BBer, Squat like a PLer, and DL’ing like a Strongman. AKA clusterfucking.

493

Holy spinal erectors that’ looks rough!

494

[quote]Spidey22 wrote:
So I decided to do the Coan-Phillipi DL Routine. I basically have 11 weeks until I start school, so figured I wanted to definitely have a plan up until then, because right now my DL is getting stronger, but form is getting sloppy. So this routine gives me some solid volume, while using some sub-maximal weights to get my form down, and a lot of work for my upper back, which is obviously my weakness. So today was day 1 lol

Sumo DL: Really concentrated on ‘wedging’ myself and spreading the floor a bit better
395x2
315x8x3 (90s rest)

So the assistance work is supposed to be one large circuit, but I don’t have enough space nor equipment to do that, so I just did two supersets.

A1: SLDL: 225x3x8
A2: Chins: BWx3x8 (band assisted)

B1: BB Rows: 165x3x8
B2: Seated GM: 95x3x8

And that was all. It doesn’t look like lot written, but this was horribly difficult. Just the amount of work and density of said work. GM’s I tried to just do more of a curling and uncurling motion, to hit my mid-back, honestly I’d just do hyperextensions if I had an apparatus.

So at this point I’m pretty much training Bench like BBer, Squat like a PLer, and DL’ing like a Strongman. AKA clusterfucking. [/quote]

That actually looks kind of fun, but something I really shouldn’t even think about because I really need to focus on my pushing and pressing. I looked back on my trainnig from the year’s start the other day and it was so skewed toward posterior chain/pulling/rowing it isn’t funny. It didn’t do me any harm, but boy oh boy am I lagging in the other areas…

Since you’re training each lift separately, I can’t see how thats a problem. If it gets you where you want, cool. If not, you’ll have learned something.

495

[quote]Samplaysbaseball wrote:
Holy spinal erectors that’ looks rough![/quote]

Right now they don’t feel too wrecked, mostly traps, hams, and glutes feel bad. I have a full day of rest tomorrow though. I think if I make it through this I’ll see some PR’s

496

[quote]MarkKO wrote:

That actually looks kind of fun, but something I really shouldn’t even think about because I really need to focus on my pushing and pressing. I looked back on my trainnig from the year’s start the other day and it was so skewed toward posterior chain/pulling/rowing it isn’t funny. It didn’t do me any harm, but boy oh boy am I lagging in the other areas…

Since you’re training each lift separately, I can’t see how thats a problem. If it gets you where you want, cool. If not, you’ll have learned something.[/quote]

Yeah I love your style of training, and I like to cycle through mutli-lifts per session style splits. But I made a deliberate decision to do this Push/Legs/Pull split to allow some more volume, so I’m going to do it. lol.

Plus I’ve been neglecting back volume a lot, so I think this program will hopefully help all my lifts a good deal, where as maybe honestly just pulling a lot of singles-5s would be better for my DL. But in all honesty (this is blasphemous) I don’t really like DL’ing. My leverages are good at it, I don’t feel like I have to ‘work’ for it as hard as I do Squats and Bench, and I don’t like putting all the plates on and off lolololol. I want a big DL, but it’s not all that fun for me, so choosing a program that had a decent amount of quick, dense DL’ing in, but also got volume via accessory work, was appealing to me lol

497

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Results of my cut + reverse diet

498

Crappy workout today. Really wanted 215x2x5 but just couldn’t get it.

Flat Bench:
235x1
215x5
215x2x4
190x2x4 (speed)

Paused Wide Grip:
155x2x8

Quick Tris and Delts

Cut the volume a bit, just wasn’t feeling great today. Disappointed with the Benching.

499

Felt wrecked today too, so just went in did, the main work and left

Squats:
305x2x4
255x2x3 (speed)

That’s it. Not great, but was harder than I wanted it to be. Figured I’d only do my main work up until Saturday, and that’d be a kind of deload. I guess I just need to cycle volume and intensity up for 3-4 weeks, and then drop it and rebuild immediately after, or else I seem to always crash. Idk if needing frequent deloads is an issue or not, but it seems to be the only solution because I’m not good at programming lol

500

[quote]Spidey22 wrote:
Felt wrecked today too, so just went in did, the main work and left

Squats:
305x2x4
255x2x3 (speed)

That’s it. Not great, but was harder than I wanted it to be. Figured I’d only do my main work up until Saturday, and that’d be a kind of deload. I guess I just need to cycle volume and intensity up for 3-4 weeks, and then drop it and rebuild immediately after, or else I seem to always crash. Idk if needing frequent deloads is an issue or not, but it seems to be the only solution because I’m not good at programming lol[/quote]

I’ve recently found a similar issue, hence the period where I’ve been tweaking my programming.

If its a help, I’ve found heavy (from 85% to over 95%) squats and deadlifts every fortnight works well. In between, work on speed and reasonably heavy (80 to 85%) triples. That way you should get enough recovery and deloads may not be necessary as often.