[quote]csulli wrote:
Your deadlift volume is glorious.[/quote]
I do have to admit that it is csulli inspired.
I just need a good name for my template now. Any thoughts?
5/5/14
I did super sets because I only had an hour of gym time after I got done with my work. I should have done mobility. Maybe tomorrow along with my assistance day?
YTWL/Band Dislocates/Pull Aparts (Light warm up.)
Pull Up
9/9/8*/9/9/7/3/7/5 (* is grip failure from helping clean the weight room up.)
Dip
5/5/5/5/10/7/5/5/5
I will write up the rest of why I didn’t get much done tomorrow if I get time. It has to do with me helping to clean the entire gym. The place was a damn wreck. Looked nothing like I left it 6 months ago.
Today was real rough.
I forgot to include that my lats were already pretty sore from the day before.
I am not sure if it was the press, or the dips that did it.
This gym’s dip station is awesome. I will get a picture of it tomorrow if I remember.
Thanks for reading everyone.
The Greyskull LP ebook is on Scribd, if you want to read it. The program is exactly as what’s written in the “powerlifters routines” thread, but actually reading his philosophy for why and how he created it was pretty interesting.
[quote]LoRez wrote:
The Greyskull LP ebook is on Scribd, if you want to read it. The program is exactly as what’s written in the “powerlifters routines” thread, but actually reading his philosophy for why and how he created it was pretty interesting.[/quote]
I am not sure what scribid is, but I’ll look into it this weekend.
5/6/14
Standing Straight Bar Curl
70 lbs for sets of 10/10/10/10/7
Face Pull
10x52
10x62
10x72
10x82
10x82
10x82
10x82
4x82 (Not sure what happened here.)
10x82
10x82
10x82
10x82
10x82
4x82
5x82
8x82
Dumbbell Rear Lateral Raise
20 lb dumbbells for sets of 10/10/10/10/10/10/5
Pressed for time again. I had to reorder the workout because people were using the only cable stack in the gym. This cable stack felt odd as well.
5/7/14
Squat
5xBW
5xBW
5x45
5x135
5x185
5x225
3x230
3x265
10x300 (Paused first 6. All deep. No failing. Belted.)
3x265 (Paused and beltless.)
3x265 (Same as above.)
3x265 (Same as above.)
Front Squat
0x185 (Failed. What the heck?)
5x185 (Right hand on top.)
5x185 (Left hand on top.)
(I was running out of time in the gym, so I just skipped the sets at 135. I figure they are useless, I just got done squatting. I should be warmed up. Next week I will do 3 sets, and the following 4. From then on I will do 4x5’s and add weight just like I do with incline bench.
Leg Press
20x380
5x470
5x560
(Leg press was an odd machine. I couldn’t go down all the way, and I ran out of time so I just scrambled to get some sets of 5 in before they closed.)
I have been so busy. Haven’t even been sleeping well. Eating is a bit of a struggle as well.
The AdiPowers were great. I was pressed for time and didn’t have anyone to video my form. The video will have to wait a bit guys.
My belt bruised my right side, and my right erectors were a bit more sore than the left ones for the first part of the day.
My legs got hit very nicely though.
I am going to try to phase out leg pressing heavy weights. I am going to do sets of 20.
I really need to stretch. I wish I had time. Maybe school will slow down a bit, and I can prioritize that again.
Thanks for reading everyone. I will have to catch up with your logs sometime this weekend when I get a moment to breathe.
Goodnight.
Yesterday’s lift (5/10/14).
YTWL/apley/band dislocates/pull aparts
Bench Press
10x45
5x45
5x135
3x175
3x195
3x225
7x250 (Paused. Almost had 8. Spot assisted on way up. I wasn’t going to get it on my own though.)
4x225 (Paused.)
4x225 (Paused.)
5x225 (Paused.)
(Spotter said that he only had to take 5 lbs off the bar for rep number 8. I believe him. He is a pretty experienced powerlifter, but still I only got 7 under my own power.)
Kroc Row
120 lb dumbbell for sets of 10/10/10/10/5
My gym closed and I had to go to a going away party for one of my friends who is getting deployed in the Middle East. After the going away party, I went to another gym to finish up. I couldn’t remember what weight I used last week for incline bench, so I just picked one based on how I felt and did sets of 5.
Close Grip Incline Bench Press
5x195
5x195
5x195
5x195
5x195
5x195
5x195
(My left shoulder felt odd during a few reps. In some positions I had a popping/sliding sensation if I flared my elbows, so I did my best to keep them tucked in at my sides. When I kept them tucked, there were no issues at all.)
5/11/14
I am taking today off for a few reasons. The gym closes early. It is mother’s day. I have to shop and prep for the week. The gym I am currently at in Pennsylvania has a chest supported row, and the one here doesn’t.
[quote]trivium wrote:
Squat
10x300 (Paused first 6. All deep. No failing. Belted.)
[/quote]
[quote]trivium wrote:
Bench Press
7x250 (Paused. Almost had 8. Spot assisted on way up. I wasn’t going to get it on my own though.)
Close Grip Incline Bench Press
5x195
5x195
5x195
5x195
5x195
5x195
5x195
[/quote]
Nice
5/12/14
Chest Supported Row
15x45
10x90
10x135
8x180
0x225 (Just wasn’t there today.)
7x180
6x180
10x135
10x135
10x135
10x135
10x135
15x90
Cable Rope Pushdown
10x42
10x47
10x52
10x57
10x62
10x57
7x57
5x47
5x47
7x47
5x47
10x42
5x42
10x42
10x42
No warming up. I just dont have time these days.
[quote]csulli wrote:
[quote]trivium wrote:
Squat
10x300 (Paused first 6. All deep. No failing. Belted.)
[/quote]
[quote]trivium wrote:
Bench Press
7x250 (Paused. Almost had 8. Spot assisted on way up. I wasn’t going to get it on my own though.)
Close Grip Incline Bench Press
5x195
5x195
5x195
5x195
5x195
5x195
5x195
[/quote]
Nice[/quote]
Thanks man. I wish I had more time to catch up on all of you guy’s logs again.
I am feeling better and trying to make progress more slowly now. Patience has taken a long time to learn (which is crazy as 5/3/1 forces you to be patient haha).
I may have to take an off day tomorrow for school. I really don’t want to have to do that, but I have to do a presentation on wednesday, and I haven’t slept more than 5 hours in a shot in days. I need to back log my patients tonight, get some rest, do the project tomorrow, and then get back to lifting.
I am sure that after this presentation, there is going to be a marathon deadlift session in my near future.
Knee is well, back is feeling good too. I wish I had time to go back to stretching and all of that. That was such a good time in my life haha.
Also, I want to note that I offered to train BangkokHustle via the web. He stated that in 4 weeks he will toss up a form video for me to review, and it will begin. Here is the link to my conditions and offer…
http://tnation.T-Nation.com/hub/trivium#myForums/thread/6014868/
So . . . I hate to be the douche to say this but am I the only one that doesn’t see a hip hinge in that deadlift video? or am I missing something? I know the OP was very fatigued in that video.
Stay strong
[quote]young n wrote:
So . . . I hate to be the douche to say this but am I the only one that doesn’t see a hip hinge in that deadlift video? or am I missing something? I know the OP was very fatigued in that video.
Stay strong[/quote]
You don’t see it because it is almost non existent haha.
I mean it is bad man. I am working on that every workout haha. I will get a fresh rep for you guys tomorrow or the next day if I can. I will also throw up a video of some stiff legs if I get the opportunity.
My typical spotter is 100 miles away, so I would have to ask a random dude to film a less than impressive lift at my new gym haha.
Yeap, I went back and viewed it several times, OP you initiate your pull at the 20-ish second mark.
- Is that as flat a back as you can make?
You should be able to get a flat(er) back, Unless its the belt that is preventing you from doing it. - Your chest is caved in a bit.
Try to stick your chest out/chest proud, if I were standing in front of you I should be able to see the logo on your shirt. - Your hips rise a little early.
Sit back more (I know this is going to hurt the numbers) but don’t let the knees be the first to straighten out.
Stay strong
[quote]young n wrote:
Yeap, I went back and viewed it several times, OP you initiate your pull at the 20-ish second mark.
- Is that as flat a back as you can make?
You should be able to get a flat(er) back, Unless its the belt that is preventing you from doing it. - Your chest is caved in a bit.
Try to stick your chest out/chest proud, if I were standing in front of you I should be able to see the logo on your shirt. - Your hips rise a little early.
Sit back more (I know this is going to hurt the numbers) but don’t let the knees be the first to straighten out.
Stay strong[/quote]
Oh shit lol. I should film a deadlift for you to look at. Trivium’s form is way better than mine.