No. That’s what my body naturally wants to do tho ! Zero matabolism.
[quote]barbedwired wrote:
No. That’s what my body naturally wants to do tho ! Zero matabolism.[/quote]
Silly body, fat is for the average.
Sunday night
Put the xmas tree up. Kids loved it.
Incline bench - tng
barx8
135x8
205x8
225x8
245x8 did 6 good reps.rest10sec then2 slow ones.
Incline closegrip-
245x3 tng
225x7 tng
205x7 full 1 sec pause
135x16 bring grip in one finger width to on the smooth. 2sec pause 2" off chest
Curls for fun- full 2 sec pause at bottom. Every rep.
e.z bar x16
85.5 x8
85.5 x8
85.5 x8
Monday 12-8-14
B.w 225. Bulk continues!
2 min rests. Belted.
REPS DEADLIFT
warmup- doh. DEADSTOP. 3" def. Thicker bar
135x10
205x8
225x6
245x4
265x2 flew up
Work- belt up. From floor. Mixed grip .Deadstop
285x9 flew up. Did one extra for fun.
285x8 bit rounding on last rep…
4" blocks- deadstop
305x3 moved well. Smooth even…
325x3 def. More of a grind…
2" deficit- bring stance in inch each side. Tng.
275x6 last slow
275x6 same
Highbar paused squats- full 1 sec atg pause
135x8 2sec last two
185x8 same
205x8 2 sec last rep
215x8 same
Rows- 2" def. Deadlift stance. Bench grip thumbless.deadstop
135x8
155x8
185x8
205x8 last two sucked. Drop set…
Rest20sec
185x8
Rest20sec
135x10 1sec Deadhang 1" off floor.
Nice session…
That is a ton of deficit work! Good Job man!
Thank you sir! Def. A must for me. Long torso/short arms. Aka if I can get it off the floor I can pull it.
Wednesday 12-10-14
B.w- 221 lightest I been in…10 days?
1 min rests
EXPLOSIVE BENCH
warmup- tng. Explosive
Barx8
135x8
205x8
225x8
Work - tng. Explosive
245x2
245x2
245x2
245x2
245x2
245x2
Comp. Paused bench
265x5
265x5 full 2sec pause last two reps each set. Fairly easy
Closegrip-
245x6 full 2sec pause each rep
245x6 full 1sec pause each rep
245x6 1 sec pause 1" off the chest
Chins- b.w 221- explosive outta the bottom. Full 1sec hold at top
X3
X3
X3
X3
X3
X3
X3
X3
X3
X3
X3 full 2 sec hold each rep
X3 full 5 sec hold each rep. nice 12x3 here
Neutral grip pullups- never do these… explosive as possible
X7 failed on 8
X5 failed on 6
Considering what I’d already done. I felt quite strong on these. Maybe that’s why guys choose these for their weighted pullups…
Abwheels- b.w 221 .Tng
X6
X8
X10
Work- tng. Pause last two reps
X12
X12
X12
Nother good day!
Haha remember this guy?
He’s visited my home recently ( my daughter is full swing potty training and doing very well!)
Friday 12-13-14
B.w 219
1-2 min rests .belted.
HEAVY SQUAT
warmup- beltless. Atg. Tng. 2 sec pause last rep only.
Barx10
135x8
185x6
205x4 finally feeling decent here
225x2 got better here on out
Work- atg. Tng. Belted
245x2 fast
265x2 fast
275x2 fast
295x2 P.R ! slower. Not bad. 2nd rep slower…called it. (No safeties)
To parellel- tng.
315x2 akward finding the groove
315x2 better
315x2 best
Pause at parellel- full 2 sec hold.explode up
265x6 each got harder after 3…
Paused deads- 1sec pause 1" off the floor. Explode up
135x6
205x3
225x3
245x3
265x3
275x3 chalk
295x3 mixed grip
315x5 p.r! Last rep felt some rounding and was slow…
225x10- deadstop. Stiff legged deads.
Shrugs- none. Skipped them. My job is shoulder dominate, neck area tiring. Decided to give it a rest. Nothings wrong and would like to keep it that way. Once neck is tweaked or just fatigued it becomes reoccurring. Seemed right.
Sunday night. Final 3 week block of this 9 week run.
Incline bench- pause every rep
barx12
135x12
185x12 wonky
205x12 rest pause. Did 10/2
Incline closegrip- tng
225x3 felt heavy as shit after that paused work.
225x3 better
225x3 best
205x6
205x6
135x16 spoto
Curls for fun
e.z bar x24
85.5x12
85.5x12
85.5x12
85.5x12 tng every rep
230 pounds. Heaviest I been in over a year. I started this log getting the lightest in years…lol…
Monday 12-15-14
B.w 227- lost 3 pounds just by drinking water n sleeping…
2 min rests. Belted.
This weight I put on has my lever belt feelin real tight. Uncomfortable really. First time ive undone it between sets. Really messed with my squat form the most…
HEAVY DEADLIFT
warmup - doh. No belt. 3" deficit. Deadstop
135x8
205x6
225x4
245x2
265x2
275x2
295x2 mixed grip here. Moved well.
Work- mixed grip. Belted. From floor.
315x2 owned.
335x2 again.
365x1 smooth. A little struggle at sticking point…
385x1 p.r !!! Very happy. 405 on the horizon !
315x8 tng. Last rep slow n some rounding… coulda ground 10 of needed.
Highbar pause squats- full 2 sec pause atg.
135x5
205x5
225x3
245x1 beltup. Akward. Belt to tight. Almost wanted to pitch me forward a bit
265x1 same.
275x1 not right.had the power but form due to belt sucked… Called it. Was hopin For 295-305. It’s comin. …
275x8 atg P.r ! Tng here
Barbell rows- from floor. Deadstop. Deadlift stance. Bench grip. Thumbless
135x6
155x6
185x6 owned
205x6 owned
225x6 body.english here on out
205x8
205x8
Awesome p.r for me on deads. Belt issue sucked but will go away as it fits perfect at 215 ish. Which I aim to get back to… I’ve got 305 paused squat in me and minus belt issue would a went for it today. With no safeties belt.n form are all.i have. Callin it was right.
Hey buddy, just finaly found a couple minutes to snoop around, and see how you were making out since my vay-cay, good stuff. Hope all’s well with the family, as well as the lifting !
Just some notes-
B.w 222- down another 5 pounds just since yesterday
Some of the belt discomfort was from some weight gain, but the bigger problem was that for w.e reason I was extremely bloated. Allot of tension in my whole gut area and I was extremely gassy. After the deadlift session I ate my 330 meal and headed off to work. I decided to fast to completely clear my digestive system. I fasted until 1230 the.next day. So 20 hours. All bloat and gas is gone and hence the easy 5 Pound loss of weight. I feel normal again.
I definitely strained my left bicep during deads. A first for me. My left hand that was supinated during the all out 315x8 set. It seems slight and I’m stretching it often, heat treating and taking NSAIDS . As precaution I’m calling off Chins tomorrow and any bicep activity for the week.
Taped Last Fridays SQUAT session. Footage turned out horrible really. Poor quality. Was readable to me and got some good information before deleting. One thing I noticed that stood out was a huge lean to left of my bar while squatting. I’d say it was couple or few inches lower on the left side than the right. Last few eek I’ve noticed my left shoulder feeling real tight n uncomfortable during and after squats and now I see why! Not sure 9 n any common fixes for this? Looking for all feedback on this. I’ll certainly be looking I to it…
Monday I shifted the bar slightly to the right on my setup and focused on keeping it level (by feel) …
[quote]AnytimeJake wrote:
Hey buddy, just finaly found a couple minutes to snoop around, and see how you were making out since my vay-cay, good stuff. Hope all’s well with the family, as well as the lifting ![/quote]
Just celebrated 12 years together with my wife. All is well. My youngest (training partner) is full swing potty training. Fun stuff.
My commitment to lower body training is paying off my man. I pulled 385 on deads and have hit 315 x 6 and 335 x 3 on highbar squats to parellel. While Just maintaining my 365 bench.
Wednesday 12-17-14
B.w 221
Left bicep feels much better. Still stretching it n taking NSAIDS.
REPS BENCH
warmup- tng pause last rep only.
Barx12
135x10
205x8
225x6
245x4
Work- tng. Explosive as possible.
265x5 fast
295x5 good
305x5 last two slower…
Comp. Paused bench - 2 sec pause.
315x2 2nd rep real slow. Back slipped on bench making it shitty…
315x1 changed shirts . Leg dryyyyyve!
315x1
325x1 each of these got faster…including this final 325!
Closegrip bench- pointers touching the smooth. No fake Closegrip here!
275x6 paused each rep. Last slow
275x5 tng. Barely squeezed last rep. Goal met.
Chins- skipped.to rest bicep. Will re evaluate next week. Rest until.
AB wheels- tng .Pause last rep only.
X8
X8
X8
X8 felt real strong on these…fast…
X8 pause 1 sec 1" off the floor. These got tough…
Thursday 12-18-14
Moved Fridays squat session up a day so I can attend my kids Xmas at school.
B.w 222.
Belted working sets. 1-2 min rests
EXPLOSIVE SQUAT- video all warm ups. Then all working sets. Better quality.
Warmup- atg. Beltless. Tng. Pause last rep only
Barx10
135x8
185x6
205x4
225x2
250x2 belted up here
To parellel- belted.
250x2
250x2
250x2
250x2
250x2
250x2 all moved well. Fast.
265x3
265x3
265x3 good form. Smooth
Pause at parellel- 1 sec full pause
265x8 p.r last two struggled, first 6 real good
Paused deadlift- 1 sec pause 1" off floor. Exploded up.
135x6
205x6
225x6
245x6 mixed grip here. Kept left bicep pronated both sets…
245x6 last 2 sucked
Shrugs- used straps. 1 sec hang .Explode up
295x12
245x12 both deadlift grip
225x12 bench grip
205x12 snatched in
Excellent day.
Really just videoing to look for proper form technique or fixes. Really focused on keeping bar level. Shoulder didn’t bitch so… assuming it’s working. Need a Cple better angles of my parellel squat it’s right at parellel and would be questioned. Very close for sure. Atg looks awesome super deep. Def. Mobile in that way…
Nice #'s on ur squats and deads lately, Im having similar issues with my squat, been reading a lot on setup and walking out, and the cues from alphas log, ur shoulder issue might have to do with grip width. I always used to keep my grip as close as I could to my shoulders and my elbows tight and as vertical as possible with a death grip and it helped me lock my upper back in real good, only problem is my flexibility in my wrists are shit from an injury a long time ago, anyway Id be fine as long as I wrapped my wrists, but in attempt to get rid of that crutch I spread my grip further and when I did that I started having all kinds of problems with my upper back rounding out or the bar moving on me. When I switched back I was better off. Play around with that, I’m not saying it’s the answer but it could be. Either way keep killing it
Ya. That’s def. A good cue. On my heavier sets I use a slightly closer grip and it’s def tighter. I squatted a fair amount today and only one set did it seem off.
A couple gifts from my wife. 3/4 inch horse stall mat. 4 foot by 6 foot And a couple blocks of chalk. That 405 deadlift is a must!
