Hope you feel better soon dude
1 Like
Thanks dude, I really hate being sick. Every time I get sick it throws off my motivation for almost anything.
Update: I am feeling better and I chowed down 6 meals and drunk half a gallon of milk today. I should be alright to lift on Monday.
@boilerman reminded me that I always wanted to a big music dump. I posted a lot but thatās okay 
When people ask me what kinda music I listen to, I say anything most of the time.
Alright, alright thatās enough, Iām enjoying this a lot.
Edit: I lied Iām posting more
4 Likes
I listen to a lot of a day to remember and a decent amount of juice wrld!
2 Likes
Fun fact: Iāve been a sonic fan since I was very young so I really appreciate the title of this song, also itās a good song.
2 Likes
Feel so out of breathe in the gym today
John McCallum The Complete Keys to Progress
Leg and Back Specialization Bulk Program
Week Two Day One
Parallel Breathing Squat
140 lbs x 5
230 lbs x 3
320 lbs x 3
370 lbs x 5
390 lbs x 5
410 lbs x 5
410 lbs x 5
410 lbs x 5
Hack Squat Machine
4 plates and 5 lb plate x 12
4 plates and 5 lb plate x 12
4 plates and 5 lb plate x 12
4 plates and 5 lb plate x 12
Lying Leg Curl Machine
120 lbs x 10
120 lbs x 10
120 lbs x 10
120 lbs x 10
120 lbs x 10
Donkey Calf raises (plate on back)
10 lbs x 20
10 lbs x 20
10 lbs x 20
10 lbs x 20
10 lbs x 20
Calf raises (Barbell)
190 lbs x 20
190 lbs x 20
190 lbs x 20
190 lbs x 20
190 lbs x 20
Front Squats (SSB Bar)
227 lbs x 8
Overall a great session. Got discouraged with front squats. 1. The ssbās shape makes it a pain to rerack 2. Canāt even get deep enough without folding over like a chair putting the strain on my biceps.
Idk what to do about this movement tbh. I even tried front squatting with the barbell afterwards but I canāt even get into position.
No prowler, will probably add in on week 4 or so. Trying to ease back into this, felt pretty sluggish and out of breathe in the beginning of todayās session.
On the other note, it was really nice not caring about eating or training for the past 5 days. My sleep improved a lot and my mind finally felt at ease. Since I train hardā¦ that combined with other responsibilities makes me feel like Iām running on a hamster wheel. It sucks and feels empty. Butā¦ I like being kinda strong soā¦. yeah.
Perhaps I should train myself to take a week off.
9 Likes
I am the same way. I think it has a lot to do with my terrible flexibility. Doing cross armed heels elevated is the only way I can do them right now, I just use a 25lb bumper to raise my heels
1 Like
Iām jealous of anyone that can perform a proper front squat and any of the olympic movements.
Olympic weightlifters are so strongā¦ seeing them perform a clean and jerk is so satisfying.
Limb construction is a big part of this. Those dudes killing it in weightlifting are all torso with stubby limbs. Theyāre recruited from a young age for just that because of those qualities. Youāre built like a conventional deadlifter: weāre an awkward breed.
All that said, for the front squat, make it a front squat. Youāre most likely trying to back squat with a bar in front of you. Try to sit more DOWN than back with it. Squat BETWEEN your knees. Check out what I shared with @boilerman
Regarding those 5 days off: itās what I was talking about post Super Squats with the 5x5 program for 6 weeks. A diet break can go a long way. The sad thing is that the body LIKES homeostasis so much that it will adapt to CRAZY stuff, to include insanity. So you keep ramping up the food and the body eventually goes āI guess this is what we doā and adapts to THAT. So if you take a break, it resets itself, and then you donāt need to keep such a high dose of training and nutrition intensity.
All that to say: breaks can be good too. But like youāve witnessned first hand: life will provide them.
1 Like
What exactly was the problem? You canāt get into rack position or the squat itself is uncomfortable? If itās the squatting then you need to squat down between your legs like T3hPwnisher says. The easiest way to try this out is to do a goblet squat with a DB. Itās the exact same movement and itās a lot easier because holding the DB should feel more natural and requires less mobility. Folding over like a chair sounds like weakness in the upper back and core. You need to be standing straight up to do the front squat, so it is much more demanding on the upper body than a regular low-bar back squat
If itās the rack position is a problem then I suggest front squat with straps. I spent years doing the front squat with straps before I eventually developed enough mobility to do a front rack without feeling like things are going to get destroyed.
The rack position, if I try to go any lower, I naturally start to lean forward.
Hey Tim, I mentioned that I used a thin chain as a dip belt that worked but led to some discomfort. Wound up with a quick solution over the weekend. Iām into this ābeltā for about $7:
1 Like
John McCallum The Complete Keys to Progress
Leg and Back Specialization Bulk Program
Week Two Day Two
Hyper extensions
25 lb plate x 10
25 lb plate x 10
25 lb plate x 10
25 lb plate x 10
Power Clean (Muscle Clean)
170 lbs x 5
170 lbs x 5
170 lbs x 5
170 lbs x 5
170 lbs x 5
Deadlift
250 lbs x 3
270 lbs x 3
290 lbs x 3
310 lbs x 3
320 lbs x 3
330 lbs x 3
350 lbs x 3
370 lbs x 3
410 lbs x 3
Bent Over Rows
180 lbs x 12
180 lbs x 12
180 lbs x 12
180 lbs x 12
180 lbs x 12
Chins behind the neck
Bodyweight x 0
Bodyweight x 0
Bodyweight x 0
Bodyweight x 0
Bodyweight x 0
Dead Hang Chin Ups
Bodyweight x 5
Bodyweight x 4
Bodyweight x 4
Bodyweight x 4
Bodyweight x 3
Bench Press
195 lbs x 10
195 lbs x 10
195 lbs x 10
195 lbs x 10
195 lbs x 10
Good session,
Still getting the hang of ramping up for deadlifts, definitely need to add another set before the top set.
Not sure what happened with chins behind the neck, probably not doing them right lol.
Iām not sure how long Iāll be on this program, maybe for 2-3 months. After that Iāll probably use the definition diet (in my case Iāll just be cutting out milk completely since itās no different from what I eat lol) then go on a program outlined in P.H.A for Definition. (This is all in keys to progress btw). Iāll work on shaving off fat during this period and then Iāll get back to bulking afterwards. I gotta read more into that though. Not sure if Iām supposed to be running on that program or not. Edit: Yup Iāll be running.
8 Likes
Whicht McCallum character/story is associated with this routine?
1 Like
Louis Abele and Reg Park
1 Like
Hey Flats, have you ever ran the Grip and Forearm Development program in Keys to Progress?
1 Like
Sure man! I used to be really into that stuff. That routine, then swapping stuff like hammer curls in for reverse curls, or using the wrist roller instead of the wrist/reverse wrist curls.
1 Like
Itās probably mobility problems. Dunno if you can fit them into your program, but I suggest you try some goblet squats to get used to squatting with a straighter upper body. Theyāre pretty different from low bar back squats.