[quote]xdsho wrote:
Who is staive?[/quote]
It’s you when I yell as loud as I can…lrn 2 logic Stev. 
Besides, did you not hear me go “ho, ho, ho, HO, HO, HO, HO!!!”
I wish that was your singing voice 
[quote]AquaCruzer wrote:
I wish that was your singing voice :([/quote]
Well at least I’m fairly good at lip-syncing.
HAHAHAHAHAHAHAHAHAHAHAHHAHAHAHAHAHAHA
[quote]pbclax1 wrote:
HAHAHAHAHAHAHAHAHAHAHAHHAHAHAHAHAHAHA[/quote]
fuckyea.jpg (too lazy to get an actual pic lulz)
September 8, 2011 (Cycle 1, Week 2)
Warmup
Shoulder Dislocations - 2 x some
10 chinups
Close Grip Bench Press (paused)
(45 x some)x3
135x5
150x3
175x3
195x4 (Video)
Bar speed felt pretty good; not sure why the spotter yanked it out, but didn’t lose tightness so no worries.
Reverse Grip Bench Press
175x5
200x3
210x3 (PR and Video)
Niiice.
Barbell Row
135x8
185x5
215x5
235x5 (cheap PR, form sucked ass, Video)
(185x10)x2
Usually it’s cleaner but wanted a PR. Oh well…
Triceps Pressdown - 3 sets
some abs while waiting
Solid day. Better than last week.
“Bar speed felt pretty good; not sure why the spotter yanked it out, but didn’t lose tightness so no worries.”
The spotter deffinitly looked pissed off and a bit annoyed with you for some reason. Nice lifts though, very impressive at your age. Keep it up!
Harro just eyes noober
THANKX 4 FINALLY GETTIN VIDS. Plz get some sumo pulls too
You have a very strong position on the bench which is good, but look at how far behind the bar is in your hands - it needs to be over your palms. Your legs are in a good place but you aren’t driving down your heels at the bottom of each rep and you have virtually no leg drive. Work on dis!!!
You lose a lot of tightness after each rep and your arch starts to diminish, driving your heels should help you keep the pressure on your traps and keep you from losing your arch on the bench. Chalk the upper back if you have to.
Also make sure to touch the same spot consistently. I can’t really tell but it looks like your elbows are wider and more flared on rep 4 - try to find a consistent bar path.
[quote]Alex27 wrote:
“Bar speed felt pretty good; not sure why the spotter yanked it out, but didn’t lose tightness so no worries.”
The spotter deffinitly looked pissed off and a bit annoyed with you for some reason. Nice lifts though, very impressive at your age. Keep it up![/quote]
I noticed that too lol. Thanks.
[quote]xdsho wrote:
Harro just eyes noober
THANKX 4 FINALLY GETTIN VIDS. Plz get some sumo pulls too
You have a very strong position on the bench which is good, but look at how far behind the bar is in your hands - it needs to be over your palms. Your legs are in a good place but you aren’t driving down your heels at the bottom of each rep and you have virtually no leg drive. Work on dis!!!
You lose a lot of tightness after each rep and your arch starts to diminish, driving your heels should help you keep the pressure on your traps and keep you from losing your arch on the bench. Chalk the upper back if you have to.
Also make sure to touch the same spot consistently. I can’t really tell but it looks like your elbows are wider and more flared on rep 4 - try to find a consistent bar path.[/quote]
OMG, it’s the Ho!
What exactly do you mean by the bar being far behind? Do you mean how I actually grip it or how I set up pretty far in front of the rack? If it’s the latter, I would be closer but the bench j-cups are too long to get under without hitting into them. But I’ll try to get a good grip going on.
So basically you’re saying that I need to drive my heels more to get more leg drive and maintain my arch/tightness? I do notice that sometimes I kinda forget to drive them really hard, so I’ll work on that.
I’ve actually been practicing making the bar path very consistent. Might have been a little off on rep 4, but practice makes perfect.
I’ll try to get sumo pulls up, but IDK if my dad knows that I brought the camera LOL.
September 11, 2011 (Cycle 1, Week 2)
Deadlift
(135x5)x2
225x5
275x3
295x3
335x3
375x3 (Video)
First rep was a little slow; need to work on perfecting the first rep’s positioning. Still easy as shizz. Skip to 0:57.
Stiff-Legged Deadlift
225x8 (conventional)
(235x8)x2 (1st sumo, 2nd conv)
245x8 (sumo)
These actually felt harder than I thought they would lol. Kind of tried to be a little more “gentle,” so to speak, since I tweaked my back last time I did these haha.
I did a little bit of benching with a thumbless grip and tried to get more leg drive. Only worked up to 135. No video, but I’ll get one next time.
Standing Cable Abs - 3 sets
Hanging Leg Raises (which I suck at) - 2 sets
some pullups
Done. Deads felt pretty good.
September 13, 2011 (Cycle 1, Week 3)
Warmup
Hip Mobility Work
Zercher Squat
135 x some
235x5
275x3
305x1
Okay, these are officially discontinued…for the time being anyway. My inner thighs were screaming at the top of their lungs at me during this whole thing. I’m going to cycle in BB hacks to replace these.
Leg Press - worked up to 7 PPS x 10
Then I did three rounds of the bear complex with the bar, some work on the adductor machine and back raise, and a little stretching.
September 15, 2011 (Cycle 1, Week 3)
Warmup
Shoulder Dislocations - 2 x some
Close Grip Bench Press (paused)
(45 x some)x3
(135x3)x2
160x5
185x3
205x4 (missed 5th rep)
I almost got the 5th, but not quite. Old 4RM was 210x4 TnG about four months back, so I’m pretty disappointed with this. Not sure if a thumbless grip is for me, but it’s too earlier to tell and this was probably just an off day anyway.
I did a few wider grip presses for the lulz…
Chinup
BWx8
BW+55x3
(BWx10)x2 (alternating chinup and pullup each rep)
The weighted set was harder than it should have been. Didn’t go for a PR.
One-Armed DB Floor Press - worked up to 65x8 (first time trying this)
EZ-bar Curl - 3 sets
So pretty shitty session, but what are ya gonna do (besides try to get better :P)? No videos unfortunately because my dad lost the fucking camera.
Dude, looked like you had 8 in you on that DL set. Did you see Wendler’s last spill? I immediately thought of you (a little homo).
[quote]HeavyTriple wrote:
Dude, looked like you had 8 in you on that DL set. Did you see Wendler’s last spill? I immediately thought of you (a little homo).[/quote]
Haha…yeah I saw it. Funny, I shot him a question on the EFS Q&A related to that. He didn’t respond and I thought that that kind of a dick move, but then he writes a whole spill on the subject, and I felt flattered! 
Yeah, felt very easy. I never really go over 6 reps though. I’m trying to get stronger at 1RMs, but I’m just better at reps (you can tell by the difference between the 1st and last rep).
September 18, 2011 (Cycle 1, Week 3)
Deadlift
135x5
225x5
275x3
315x3+2 (forgot to do 5 lol)
355x3
395x2
Pulls felt pretty off today; the 395 was felt quite tougher than it looked.
Deficit Deadlift (Conventional)
275x3
(325x3)x3
Devil Row
225x10
275x8 (PR)
285x8 (PR)
1st time really giving these a fair go. T’was fun.
Standing Cable Abs - 3 sets
Some pullups…
Pretty meh day, but you win some, you lose some. Can’t expect to be at my best 100% of the time.
September 20, 2011 (Cycle 1, Week 4)
So since zerchers are out, I decided to take BB hacks for a test drive, so…
Barbell Hack Squat
135x5
225x5
275x5
315x5
340x5
You could count most of these as PR’s. I might be able to do these to replace zerchers, but IDK.
Power Clean
(135x2)x2 (hang)
(165x1)x3 (pressed)
(185x1)x2 (two front squats on 2nd…was going to do 8, but the bar was too far forward…FML, baby weight DX)
Dip
BWx10
BW 50x5
BWx10
These were weeeeeeeeeeak, so I backed down and called it.
Neutral-Grip Pullup - (BWx10)x3 (yay, did multiple sets of ten without rest-pausing every two fuckin’ seconds…)
Not a bad for a “deload,” I suppose haha.
September 22, 2011 (Cycle 1, Week 4)
Warmup
Shoulder Dislocations - blah blah blah
Close Grip Bench Press (Paused)
(45 x some)x3
(135x5)x3
175x1
195x1
215x1
235x1 (Tied PR, easier than before)
245 x miss (technically)
So I was going to deload today, but I was feeling good so I just went for a PR. The 235 was easier than before when I did it on the old bench, so it’s cool that I made progress and gotten used to this new bench. I grunted “I got it.” on the 245 and the spotter grabbed it (misinterpretation), but then he let go before lockout. I definitely think that I could have pressed it without help, even if just barely haha.
Still, I was irritated by this and said “fuck it.”
Kroc Rows
125’s
50 reps a hand by any means necessary
Challenge Accepted.
Kroc Row
100x20/20
125x50/50
I rest-paused like hell and took minutes to finish this.
Incline Tricep Extension (deadstop) - 3 sets working up to 100 lbs
some chinups
Done. Benching could have gone better, but not all was lost. So much for a deload…lulz…
September 25, 2011
Deadlift
135x5
185x5
225x5
255x5
Getting in my Week 4 sets…didn’t do them last week.
Leg Press
3 PPS x 25
4 PPS x 25
6 PPS x 40
Chinup - (BW 40x5)x3, BWx10 (pullup)
Pallof Press - 3 sets
Deadlift (Conventional)
135x5
185x5
225x5
255x5
Went back and did the sets over with a conventional stance for the lulz; sometimes I troll my training, too.
Five rounds of suicides
September 27, 2011 (Cycle 2, Week 1)
Warmup
Shoulder Dislocation bullshytzzzzzz
Close Grip Bench Press (Paused)
(45 x some)x3
135x3
145x5
175x5 (setup was awful here; shoulders actually came off bench during liftoff and lost all tightness)
190x6
Felt weak as hell. Technique was also off too probably…didn’t feel I got a lot of leg drive.
Reverse Grip Bench Press
(165x8)x2
155x8
Face Pulls - 3 sets (ramped)
------superset------
Hammer Curl - 3 sets (cut the last set of curls short because my bicep tendon seemed to be aching…weird…)
Landmine - 2 sets