Spidey: Eudaimonia

Training Training Logs
601

[quote]IronOne wrote:
Squat/Bench is an awesome combo. You’ve got a winner there…you can change up the variations too. I’ve been thinking about doing close variations during my hypertrophy phase, then comp style for strength phase. I’m 3x per week right now, and plan to continue to push frequency further.

So I noticed on your last bench day, you followed bench with WGBP.

Then I noticed after OHP, you did seated DB Press.

I’m sure you can achieve better training economy with dips, chins, rows…etc.

All this body part split stuff people do kinda baffles me. Why do splits, when you can effectively do full body, high intensity + assistance to hit the nuances without overtraining? Of course, + Plazma.

[/quote]

Well I did chins yesterday and often, I don’t do dips, and I do rows usually after Deadlifting.

I like the variations with WG Benching and DB Pressing just to get some extra volume with variations that I’ve seen translate well to my main lift. I’ll probably never be a person who is happy with pure minimalist routine, so some ‘hypertrophy’ oriented variations will always be incorporated for me.

I personally like splits, though TBT or upper/lower is fun too. Once my schedule whines down I’ll likely end up settling on a training week with two of these ‘TBT’ days (A Press variation and a Squat/DL variation) along with 3 ‘hypertrophy’ sessions. I think that’s a blend of both worlds, and as long as I eat and progress on the big the lifts I think the extra volume will do me good.

602

[quote]MarkKO wrote:
Those high bars are looking nice, good work! I reckon you’ll have some good results with total body/multiple main lift sessions. It does wreck you a bit, but pretty quickly your body adapts as long as you recover. [/quote]

Yeah it reminds me a lot of a PLing oriented version of Big Beyond Belief, which is my favorite program. They have a 4x a week variation that is pretty much 2 fully body sessions and then 2 days split into Chest/Back/Arms and Delts/Legs. So something like this is back to my roots haha!

603

Coan DL day and Jeezuskrist a lot of volume

Sumo DL: Tried to ‘leverage’ it off the ground, hope these look a bit better
410x3x3

335x3x3 (120s rest)

4" Block Pulls: These were tough not being the first lift of the day lol
425x3x5

Shrugs:
285x3x5

A1: SLDL:
275x3x5

A2: Fat Grip Chins:
+20x5
+15x5
+10x5

BB Rows:
205x3x5

This was a tiring workout. This was the first week shrugs were added into the program, and when you no longer have to do circuits, though I kept the chin/SLDL one just for sake of time. Also replaced the GM’s with the block pulls, which I already feel was more productive.

604

I reckon the block pulls look the most like you’re startin to lever the weight. Everything looked very tight and very steady. THe 410 lb pulls looked better too, but IMO not as much as the block pulls.

605

Hai guis

I’m not dead lol. Just been really busy. Moving for law school in a few days, been working a lot, a wedding for 2 friends, etc.

Anyways, no huge PR’s to report, and not a lot of footage. Form is improving a ton though. Here are some sets of 10 with 2 mins rest of Squats, after heavier sets of 5 on Fronts. Happy with knee caving not being bad even after fatiguing my quads.

Split is a lot like what haljc suggested:

Bench/Squat +random assistance
OHP/DL + random assistance
Off
Chest/Arms
Legs
Delts/Back
Off

Looks kind of like a BB’ing split, the 3 body-part days are higher reps of the big lifts, along with assistance stuff. Treating assistance stuff a bit differently, using the methods from Big Beyond Belief. Pretty much adding sets and a decreasing rest for 3 weeks in the higher rep ranges (10-15), then 3 weeks of longer rest periods, less sets and lower reps (6-10). I sometimes get caught up in aggressively adding weight to assistance work, but instead I’m really going to just try and do more work with them, while using linear progression on my heavier days (right now using Coan style stuff, will move to another one in about a month once I finish this up).

Been a bit lax with dieting but still right around 190. Overall I’m feeling alright. Squat seems to be going in the right direction. Bench is a struggle as usual but I don’t think form’s the issue. Next step is to keep pushing OHP and going to adjust for with DL’ing, using Sumo mostly as assistance, focusing on Conventional for a while, but with both variations trying to stop being so rounded over. Leverages have allowed me to get to decent weights even with sub-optimal form, but I need to go ahead and fix my form.

I’m implementing almost everyone’s ideas from here, so thanks a ton. I’ll be posting more frequently again once I’m settled in my new place and stuff. Keep killing it, fellas.

606

Hey Spidey! Squats look great. Good to see you doing high rep sets and doing them with great form. It also looks like you have a solid plan. Hope all goes well with moving in and with law school overall.

607

[quote]Spidey22 wrote:
Hai guis

I’m not dead lol. Just been really busy. Moving for law school in a few days, been working a lot, a wedding for 2 friends, etc.

Anyways, no huge PR’s to report, and not a lot of footage. Form is improving a ton though. Here are some sets of 10 with 2 mins rest of Squats, after heavier sets of 5 on Fronts. Happy with knee caving not being bad even after fatiguing my quads.

Split is a lot like what haljc suggested:

Bench/Squat +random assistance
OHP/DL + random assistance
Off
Chest/Arms
Legs
Delts/Back
Off

Looks kind of like a BB’ing split, the 3 body-part days are higher reps of the big lifts, along with assistance stuff. Treating assistance stuff a bit differently, using the methods from Big Beyond Belief. Pretty much adding sets and a decreasing rest for 3 weeks in the higher rep ranges (10-15), then 3 weeks of longer rest periods, less sets and lower reps (6-10). I sometimes get caught up in aggressively adding weight to assistance work, but instead I’m really going to just try and do more work with them, while using linear progression on my heavier days (right now using Coan style stuff, will move to another one in about a month once I finish this up).

Been a bit lax with dieting but still right around 190. Overall I’m feeling alright. Squat seems to be going in the right direction. Bench is a struggle as usual but I don’t think form’s the issue. Next step is to keep pushing OHP and going to adjust for with DL’ing, using Sumo mostly as assistance, focusing on Conventional for a while, but with both variations trying to stop being so rounded over. Leverages have allowed me to get to decent weights even with sub-optimal form, but I need to go ahead and fix my form.

I’m implementing almost everyone’s ideas from here, so thanks a ton. I’ll be posting more frequently again once I’m settled in my new place and stuff. Keep killing it, fellas. [/quote]
Welcome back, Spidey, good to know you are still alive. I am jelly of that deadlifting stronkness, I only hit 465 last week (previous best was a shitty soft locked out 445 that wanted to slip out of my hands). Can I trade some of my bench and squat for some of your deadlift? haha

608

[quote]Samplaysbaseball wrote:
Hey Spidey! Squats look great. Good to see you doing high rep sets and doing them with great form. It also looks like you have a solid plan. Hope all goes well with moving in and with law school overall.[/quote]

Thanks dude. The higher rep sets with short rest are killer, and will likely have me Squatting 185 for sets of 15 and stuff, which is kind of embarrassing lol. But I’m trying to look at it from a big picture perspective, as I think that conditioning will get some solid muscle growth.

609

[quote]Destrength wrote:
Welcome back, Spidey, good to know you are still alive. I am jelly of that deadlifting stronkness, I only hit 465 last week (previous best was a shitty soft locked out 445 that wanted to slip out of my hands). Can I trade some of my bench and squat for some of your deadlift? haha [/quote]

Haha well it’s not really that strong, I DL’ed 465x2 Conventional a few weeks back after having not tried it for awhile. So you’re not too far behind on that. But I’d definitely trade you some of that for some Bench/Squat, as people care about those more! haha

610

Welcome back Spidey! Looking good.

611

[quote]MarkKO wrote:
Welcome back Spidey! Looking good. [/quote]

Thanks!

Be honest, workout sucked. Yesterday was a horrible day, so stressful. If I ate 2400 calories I’d be lucky. But overall workout was alright

Flat Bench:
210x2x5
175x2x5 (Wide Grip, Paused)

HB Squats: Ugh knee travel wasn’t great. But glutes and quads were really really sore so I’ll take it. Shooting for slow improvements with form, not immediate mastery
280x2x5

Chin, Curls, Lateral: 3x10-15 each

Workout was alright. Wearing a belt on Squats, but not super tight. It’s loose enough I don’t have to loosen between sets and can sit/wear it comfortably.

Kind of disappointed in the knee travel. I was fighting it hard, but I was just too fatigued by yesterday. The first set was probably a bit better.

612

Nothing wrong with your knees in the video. A slight drive inwards as you drive out of the hole followed by a push back out isn’t a bad thing at all. Now time to start adding some weight! xD

613

[quote]halcj wrote:
Nothing wrong with your knees in the video. A slight drive inwards as you drive out of the hole followed by a push back out isn’t a bad thing at all. Now time to start adding some weight! xD [/quote]

I agree. To add, you’re probably shoving your knees out a bit excessively, and they’re just returning to a more natural advantageous position, which is not dangerously inward at any moment. I used to have inward knee travel, and you know what fixed it? Reps. And not reps where I was trying to shove my knees out. Just good quality reps. Lots of time slowing the decent and transition can help as well. As paused squats.

Still, I don’t think it’s an issue.

614

Thanks for the encouragement guys. Never really know what is ‘too much’ with the knees. IronOne, I don’t think I even Squat 135 without thinking about pushing my knees out. It’s just not natural for me, so it’s all I’m pretty much ever thinking about when Squatting lol

Today was OHP/DL

OHP:
110x3x5

Klolov Press: Really just do these because I feel they help with my shoulder flexibility
75x3x5

Conventional DL: I’m starting light with these, trying to become a flat-backed puller and not rounded, but it’s very difficult
315x3x5

RDL’s: 2 mins rest. Thinking these will help with the keeping upper back in a strong position under load?
225x3x8-10

Split Squats: 2 mins rest
3x8-10

Tris/Face Pulls: 90s rest
3x20-30

Decent workout. Just kind of frustrating to work with lighter weights on DL’s. But overall it’s ok. Shoulders are holding up even with the OHP’ing, which is a rarity so happy about that too.

615

Squats look fine - I agree with the other guys that you might be exaggerating how far you push you knees out.

With the DL, try dropping your hips a bit more and pulling the bar into you instead of up. You’ll need long socks to minimise the bleeding, but it works. It’s what I’ve had to do recently to improve my DL and it really works. Think of it a bit like sumo.

616

high rep squat sets with great form eh. things I should be doing lol

617

Your deadlifts are fine. You just need to keep your lower back flat. Upper back rounding is fine if you keep that area stiff until lockout.

I agree with the others about pushing the knees out. Don’t worry too much about where they exactly end up. Keep tension in your hip flexors and glutes throughout the lift. If using a weight of around 225-255, would you be able to stop and control your hips at any point in time? If not then try to focus on generating tension there. Sometimes I’ll warmup and do a triple pause squat at random points just to make sure I’m firing everything and keeping tight - this ensures I’m in complete control of the weight and my body throughout the range of motion. That might help as a training tool.