BPA’s 5x30 between PC and DL sets
Squats 3x5 @ 60%, 70%, 80%
HLR, Hypers, and shrugs in a circuit 4x10
Felt good. Slept late, ate three bowls of cereal, an open faced PB, banana and honey sandwich, and a chicken thigh before working out and was able to go hard with the day of recovery in between. Again, the extra day of recovery is feeling good.
I needed nine on my plus set for a calculated 315 max (three plates), and thought I hit nine - probably had another two in the tank. Then, I watched the video and only counted eight - what a tard.
I am trying to lower my hips and sit back more to prevent my back from rounding. I think it’s a little better.
So, still debating whether to deload since I’m taking days off between, but I don’t have to decide yet. I’m also probably not going to increase my TM on squats since I’m trying to make changes and the shit feels heavy right now.
Side Note - my boss cornered me yesterday to pimp me about protein supplementation. He’s down to 245 from 276 and wants some advice on getting in still better shape. It’s nice to be recognized as being the fitness guy. I have a colleague that is a high level cyclo cross (bike) racer and in the past, he had been the go to guy in our department. Guess I’m now looking more jacked than he, lol.
@robstein, not sure if you remember, but it was back in February that you recommended Mass Made Simple to me and that started me on a different direction. Prior to that, I had just been winging it in the gym, not real sure about what to do, avoiding legs, all of that type of stuff.
I assume you read through some of the thread, so you see the journey and the changes, so thanks!
Gotta learn to eat more calories - stuck at 190, lol. Suspect if I wanted to compete, it would be around 175, and at 6’, that ain’t winning anything, Masters or not.
If I get in on the @yogi competition, you need you to help me out with diet, lol. I really struggle with it. I mean, at 14%, I do okay, but I have a hard time adding mass and getting below 14%.
Anyway, thanks for weighing in, following my thread, I really appreciate it!
If you compete in the NYC/LI area, I’ll definitely be there. This time, I’ll stick around for the refeed post competition!
I do remember! You were one of the first posters on my thread I was super excited lol. Very glad to hear it’s been helping!
Yes, the eating more thing can be tricky, I was actually struggling with how to pack more food in without eating all day. But, once I really sat down and got my plan together it was pretty easy and the weight started adding on. It might not have to be much more you need to eat. Similar to cutting fat, adding mass is a game of small changes and consistency. Also guessing a stage weight can be tough, ya never know until you get there. That’s why I’m a fan of long, slow and steady preps.
Man I would absolutely love to help, I’m honored you’d ask! It can sound overwhelming to get a plan together, but I like the approach of keeping the plan as consistent with what you’re already doing and making small changes from there. If you wanna ever talk about it feel free to send me an email bud. It’s my username at verizon.net.
Yes, awesome! Still not sure of the exact comp schedule for next year, but right now I know I’m gonna do the Hercules again and it’ll probably be my first show, gonna go for broke with that one, and if it doesn’t work out, I’ll do whatever show is coming closest in time frame and location.
Keep killing it man, you’re making some serious mythical gains!
BP
PD 4x12
BP 5x10
Decline DB Bench 4x12 (in lieu of dips)
Tri PD’s 5x20 (Ow!)
Push Ups 4xFailure
Tried the pre-exhaust thin with the PD before bench. Got a good pump, 45 minutes, short rests. The Tri PD’s were brutal, had to keep reducing the weight to get the reps.
BPA’S 5X30, DBOHP 4X12, LATERALS, 4X12, BBCURLS 4X12, Preachers 4x10
Left at least one in the tank on the OHP, which would have tied a PR at that weight. Working hard on form rather than reps, I think it will benefit me in the long run.
I have been pretty sore after the BB style workouts, focusing on MMC and TUT, trying to add some LBM. Trying to eat more too - nothing noticeable yet.
Yeah, still looking for three, so there’s that. Never realized how shitty the Valeo was, so looking forward to using the Inzer tomorrow, seeing if I can do a better job staying tight. It’s 5’s week, top set tomorrow is 220. I need 11 reps for PR -usually limited by grip, debating trying jokers and trying to hit three plates. I usually save Jokers for 5/3/1 week.
New belt is not broken in and was digging in on my plus set, and that limited me to five. Did a single at 275 and then got the three plate DL out of the way, finally. I have video to prove it, but my back is so rounded I’m embarrassed to post it. Now that I got it, I’ll keep working on form and take a while before shooting for a 1RM again - actually feel lucky I didn’t hurt myself.
Ok, remember that silly thread in the beginner section? See what happens when the bar isn’t under your shoulder blades at the start? It has to roll backwards till it’s in the right position before it can break the ground at maximal weights.
Are you talking about the thread where the guy was arguing with you about bar position? That was funny.
Either way, are you saying the bar isn’t over mid-foot? I went to a pull camp with some of those SS fags you like and that was a recurring mistake I made, not having the bar close enough.
I really struggle with getting set up properly, really have no clue about bar position, hips, knee bend. The SS method has you get the bar over mid foot, bend your knees until your shins touch the bar, and then bend from the hips to grab it. I feel like my shoulders are too far in front of the bar at that point and typically feel like I sit back to break the floor.
Yeah. The OP was pulling half his 1RM. If he was pulling a max weight, the same thing would have happened in your video.
Mid-foot doesn’t work for everyone. That’s the main problem here. Some with smaller bone structures will have to have it closer to the shins(standing up) so the shin angle will be more vertical at the starting position. Look at the change in your shin angle before the bar actually breaks the ground. Try having the bar over the top of your shoelaces and work from there.
When your shins are more vertical, your hips will be higher and your shoulder blades will be over the bar. That should be your starting position. This was what we were telling the OP in that thread. Pause the video at the moment the bar actually breaks the ground and see for yourself.
Now, you CAN bring your shoulders behind the bar and drop your hips to create more tension as long as the bar is at the correct distance from your body(which means your shin angle still has to be closer to vertical). This is very effective when using heavier weights with a bar with a lot of slack. However, it will still only break the ground once your shoulder blades are over it.
You can go borrow one of those wooden artist models from the art department in your school and play around with it to see how all these tie in lol.
