Im glad I dont have any direct physique goals. I have zero metabolism. Naturally carry weight. If you ever see me count macros… I give you permission to contacts admins n have my log deleted.
Ok. Did some body measurements. 1st time besides measuring arms before. Looked up online to make sure I measured correctly. Measured a couple times to be sure. Still rough estimates done by myself at home. Done cold. Non lifting day.
- height bout 5’10"
-head 24"
-neck 18.5"
-torso= hip to base of neck 21"
-arms/bicep 17.25"
-forearm 13"
-wrist 7. 25"
-waist at navel 39"
-waist at waistline 38"
-thighs at top 27"
-thighs 3/4 up 26"
Everyone notices my arms. But in reality my head, neck and thigh numbers are just as bigger than avge but get no love.
Forgot one–chest 44"
Woke up feeling like crap. And I know why. Tho I dont count macros…I eat fairly clean.n at least consistent on eating bannana s yogurt whey shakes meat milk n eggs. I dont eat any snacks or drink any pop during the week. Id says theres for sure a zone from Sat evening thru sunday evening where I do or can eat n drink some. Sat I had pop n pizza as we went to a kids bday party then cookies at the dad n daughter dance and finished off the night by eating what was left in the tub of ice cream -while taking those body measurements lol
Woke up dehydrated cranky and worse than if id drank. Junk food hits me like this. A couple coffees and some fasting for cple hours has me better
This week I go for a short goal of mine. 10 sets of 3 @300 on my bench. Imm gonna keep clean of the food this even get a good hot shower stretch and a back rub in. Get hydrated and get some good sleep. So since f it happens it happens…if not I came prepared at least. Dont wanna jinx it. But yett want to be mentally n physically prepared.
Feeling shitty Sunday morning from too much junk food, after staying up to 11 watching movies with the kids, haha, ya I slept on the couch, so I felt even worse after having same kind a night your talking about. Wild life we live eh !
Monday 2-10-14
Heavy week 2 min rests no accessories
Bench 10x3 @300
*closegrip 275 x6
Beltless pause squat 5x3 @225
B.w 219
Eating clean staying hydrated and extra stretching n sleep last night - paid off
I was ready for every item today- bench went excellent 1st three sets I barely grazed my shirt n exploded up, not quite a spoto press, 2nd rep light touch n go and 3rd rep let it sink in like normal rep. Felt light. Remaining 7 sets just hit each rep as fast as possible sinking in abit more on 3rd rep. Got all sets . Awesome.
- supposed to be no accesories but bench went so well I wanted to hit my old frien 275 for closegrip amrap. Top of 6 was slow, 7 or a grinder 8 was in the mix w. A spotter or on a diff day when I didnt have squats to battle next. Ive hit 275 for 8 fairly clean reps before w. No benching before hand. 30 reps at 300 before hand did show some fatigue on the closegrip. Acceptable!
Pause squats no belt. I filmed every set n rep today for the 1st form check since going olympic style. Only the 3rd rep was a challenge on most sets. At my breaking point I have to fight forward lean on this rep…which I do and the rep is slow at that point but after I have anice pop at the top. All pretty common. Im happy thus far
- form check showed my forward lean at this point is not nearly as bad as it feel. Slight in fact. Id argue im just more slow at the point more than I lean. So thats good. Way less than lean probs I had at lowbar
- when I struggle I feel some knee cave. But again it is slight on film and feels worse than it is. Footplacement and movement as a whole seemed consistent.
- my feet stay planted no matter what. So no lift either way. In fact I seen a hair weight shift to my heels.which again by feel id say no way in hell. Feel more on the front- tho these were paused id like to now compare non pause reps to see if its the same…
After 3 weeks of lifting on the minute…2 minutes feels like forever and def. Lengthens the workout even skippin accessories.
300x10x3 nice work bro, I think were pretty close on pressing strength, I might have a 365 in me on a good day, with the wind at my back, but I know 350’s my any day max, I’d have to try 300x10x3 to know for sure, but I think were swimming in the same water.
I saw that you posted you were going to try a cooler for your box squats, eh, it’s funny I had one kicking around my garage, and I just started using it because it was there, and exactly the right height for a white light squat for me, then I saw the exact same cooler at a yard sale last summer, so i bought it for 5$, and they work awesome for all sorts of things. I set them up like high blocks today, when I was doing shrugs, I’ve used them for step-ups, you don’t think about it, but they’re real rugged, and take a beating well. Mine are 14 inches, which is about 2 inches below parelle for me, so I work between there and 18 inches, for a ROM progression, but I have real long legs, and a short torso,. so this might be high for you. Anyway goodluck with it ! Once more—Nice work on the bench !
You take 2 minute rest periods…I’m planning on 4-5 tonight between my singles lol I gotta get in shape
I take sets on one minute rest for 3 weeks. On 4 th week I take 2 min rests. Restart cycle same way ect…
Jake 365x1 is my max. Vid in the race to 365 thread. On that vid. Check out peofile/downloads I have some other bench prs. 335x3 325x5 225x20 good form reps. Ect… besides the 365… the 335 x3 w. 265 for closegrip paused reps afterwards…is my fave.
Wednesday 2-12-14
Heavyweek 2 min rests no accessories*
B.w 216
Deadlift 10x3 @290
Stifflegged *
Incline 5x3 @260 no pause
*Incline drop set @225 paused
Ok. I say no planned accesories this week. But if theres a goal on acessories ill go for itnif I feel good. Monday was closegrip at 275. Today I wanted to test my stiffnlegged w. Some weight as ive never been above 230. And wanted to test my 225 paused reps for max on incline. Done and done.
Deads- warmed up from 3" def. Did some xtra sets at lower weights. Removed my def and hit 290 for 10x3. 1st set no belt double overhand. Remaining 9 sets mixed grip alternating each set. 1st time using chalk. Used my kids board chalk.nsince she has every color I chose what matched my shirt. Yellow it was. Def. Seemed like it helped… Id give It an 8 …w. no comparison. These felt heavy but not as beavy as the 285 last cycle. Just focused on form… every rep moved.
Stiff legged
-275x3 tng
-245x6 tng
-225x8 tng
- finaly hit some weight on these. I feel i want to build these amap. Much like closegrip for my bench.
Incline bench- some extra warmup sets here. These felt great my 1st 3 sets felt light and explosive. Right before my 4th set I reminded my self… dont get complacent…its heavy weight its gonna become a grind. I was right last rep of last two sets was a grind. But I got em. I have to remind myself sometimed cus when there ngs feel light ill sometimes pause last sets or just move hands In one finger width. On incline your loss of power comes quicker and harder and you could get stapled. Not me.
Drop setted incline to 225. Paused rep. Full pause -all out to lock out. A bit sloppy id argue. But as stated. I got 8. 8 was a grinder for sure.
One note- after mondays workout I went for a goal of mine I been trainin for
-10 b.w chins. Good form. Full rom. Got em. !!! Last few inches on lockout of 10th rep was a buzzsaw…but id be damned to be that close (finally) and not get it. At 220 pounds I know this is decent…but not great.
Nice work bro, I’ve let my pull-up strength slide, and I’m trying to build it back as well, it’s more dificult when your a heavier guy ( over 200) but it’s one of those things when you put the work in, they respond, and when you don’t they seem to regress really fast. For me, This has probably been the longest stretch in my life, where I’ve remained out of jail, and I generaly don’t bother with chins out side of jail, since I do boatloads daily when I’m in.
So just over the last month or so I decided I better start doing them again, feels weird. ( July will be a full year out ) Anyway, with the side walk chaulk, it works pretty well, you can even chaulk up the bar, where your hands go, as well as your hands, your about right, if lifting chaulk is a 10, then side walk chaulk would be a 7-8. Lookin good later
Ya. And for the record these were neutral grip. At or just inside shoulder width supinated chins. Id bet I couldnt get 10 pullups due to the reasons you stated. Over 200/ dont train them. Went n just tried. Barely got 6 . Not near as good form nor rom as my chins. O well.
[quote]barbedwired wrote:
- when I struggle I feel some knee cave. But again it is slight on film and feels worse than it is. Footplacement and movement as a whole seemed consistent.
[/quote]
When you say knee cave, how much do you mean? I was looking at some olympic squat videos this past weekend, and noticed that for several lifters, their knees come in a bit on the way up, and they finish out with a hip drive.
Something like this?
It happens on max effort atempts, and actually helps giving you drive out of the hole, but throughout the year in evry day training, you don’t wnat it happening to often. It puts strain on your inner knee, it might be one of those things you have a certain number of times you can get away with kind of thing, so kinda save it for max atempts, and avoid it the rest of the time. Thats how I look at it anyway, sort of like excessive rounding while deadlifting, save it for PR’s. You play with fire too often, sooner or later 
Jake. Your description sounds right. The last rep of a set as I fatigue or a heavy weight attempt. All other reps I dont feel it. And as stated… same w. The lean feel its slighter on vid. Than it * feels*. Like when youhave a pimple it feels like a mountain. .but others dont even notice. Ill watch that vid now n comment …
O wow. Impressive form and weight. Next heavy day ill vid. From this view. My vid was from right side. Couldnt see my head or shoulders…but perfect sideview. I need front view to determine any knee cave accurately. … so to answer I dont know. But from side it was slight. More like this than not. Id say his stance is lightly wider than mine…but id also like to note nmy stance feels like its inchin out a bit. Vs. When I first started into its own comfort zone. …
Well. Heavy week also means last week of the 4 week cycle and ill be writing the next cycle this weekend. Any changes im gonna make will need to be contemplated now.
Tho I keep it simple. My 1 hour per workout 3 days a week is challened w. 10x3as the core. Excersize selection is fairly spot on for my goals. Placement is sometimes questioned. Which is what im focusing on.
- if I believe stiff legs will support my deads. I think it should have its own day away from reg deads so it can blossom. Much like how I built my closegrip…it had its own 5x5 day.thats right…you read it. now its just maintenance to my flat bench. Cus the base I built.
-incline fits anywhere cept bench day. But is the first thing I question timewise. Im on a nice run w. It and its my only other pressday.
-rows need their own time as my main pull
-chins are decent enough as my 2nd pull to superset . So that helps
-4 days a week would not only solve this time crunch but allow me to add a bodybuilding tyle day around my incline. Maybe reverse curls n planks…oh my. But its the last option I wanna do. Ill frankenstien a 3day and test again like I did this cycle.
Monday
bench10x3
closegrip
pause squats setted w.chins
Wednesday
deads 10x3
stifegged
shrugs
incline bench
Friday
squat to box
squat 10x3
Rows
So id def. Like to move stiff legged to friday. And thats as far as ive gotten… lol…
I’m in the same boat as you…not enough days to train!
I break my training week over 8 days, it suddenly opems up all kinds of possibility’s, I’ve been doing it for years, ( as long as days of the week don’t matter to you) There was an article on Elite FTS awhile ago ( couple weeks) on setting your training up for an 8 day week. 2cents