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Training Training Logs
501

4/14/12

AM: HFS

Back Squat: Superb
195x3x6

Flat Bench: Trap getting better
150x3x6

Conventional Deadlift: So explosive
255x3x6

PM: Legs

Back Squats: Well fuck. Be honest, first top set, I just over psyched myself out. Kind of paused at the bottom just from retardation, effed me over. Punished myself with a widowmaker. lol
210x3
240x3
270x1 <— fuck, stupid move. Tried it again
270x2 <— better, could have gotten 3 had I not tried that first time incorrectly
185x20 <— Holy shit balls this KILLED me. Guess that means I should do them more often. Will add these in

Front Squat Holds: So tough
225x20s
275x15s
315x10s, 8s

Leg Press: Will have to lower weight next week. Widowmaker really killed me
4pps+50x6
5pps+50x6
6pps+50x7 <— got this for 11 last time. LOL at no work capacity.

Incline GHRs: Posterior killer
BWx10
+45x10
+95x14

Single Leg Press: Fur ze glootz!
130x10
150x15

Well, kind of upset. 270 didn’t feel all too heavy, I just kind of got to psyched out. I do better when I ‘zone’ out, but sometimes it happens. Form wasn’t all to pretty anyways, so will take it back down to 255 for hopefully 5 or 6, and work my way back up. Can’t progress EVERY week, I suppose.

Trap tingling is weird. Shoulder dislocates are helping definitely. It kind of feels, how your forearm does after straight bar curls? Like you have to let go slowly, but I don’t see how JUST my left trap is getting hit to hard from Benching. Well, hopefully it gets better. I’m feeling a deload is needed, but I can’t seem to make myself do it. I’m making so much progress, I feel like I’m losing time. lol. Need to just be smarter.

502

Hopefully once I’ve finished cutting we can have a race to some numbers for the big lifts?!

503

[quote]NewAdventure wrote:
Hopefully once I’ve finished cutting we can have a race to some numbers for the big lifts?![/quote]

I’d be down for that bro. Nothing wrong for some friendly competition!

504

[quote]Spidey22 wrote:

[quote]NewAdventure wrote:
Hopefully once I’ve finished cutting we can have a race to some numbers for the big lifts?![/quote]

I’d be down for that bro. Nothing wrong for some friendly competition! [/quote]

What numbers you thinking?

3pps Bench, 5pps Deadlift, 4pps Squat. (figured plates per side would be easiest as we work in KGs and you lbs)

I have no idea where my strength will be when I finish cutting what will be over 30lbs bodyweight so could take some getting after !!

505

[quote]NewAdventure wrote:

[quote]Spidey22 wrote:

[quote]NewAdventure wrote:
Hopefully once I’ve finished cutting we can have a race to some numbers for the big lifts?![/quote]

I’d be down for that bro. Nothing wrong for some friendly competition! [/quote]

What numbers you thinking?

3pps Bench, 5pps Deadlift, 4pps Squat. (figured plates per side would be easiest as we work in KGs and you lbs)

Yeah that seems fair, seeing as my projected 1RM’s seem to be all around one plate below those goals now. Hopefully both of us will hit 3pps Bench, 4pps Squat, and 5pps DL by then end of the year

I have no idea where my strength will be when I finish cutting what will be over 30lbs bodyweight so could take some getting after !![/quote]

506

4/16/12

AM: HFS

Back Squat: Legs were sore, still went up fast, just not as smooth
205x3x5

Flat Bench: Ok, trap thingy I think is just a pull. Icing it tonight. Chiro tomorrow hopefully
160x3x5

Conventional Deadlifts: Stupid fast. Probably need to up the weight
265x3x5

PM: Upper Back, Shoulders, Arms

Conventional Deadlifts: Stupid bar rotating made my straps eff up last 2 sets. DEFINITELY had more in me. All reps were REALLY fast, for me at least
295x3
335x3
375x3 <---- FFFUUUUUUU Straps
315x7 <---- Dumb spinning bar

Kroc Rows: Form is strict with these, so maybe they aren’t really Kroc Rows, but whatever
90’sx20

Seated DB Press: Doing these before other shoulder shit. Really need to progress on these
35’sx6
45’sx6
55’sx10.5

Rear Delt Flies: Feel the burn
20’sx20,20
25’sx13
Swingsx40’sx17

Lateral Side Raises: Back against Incline, hard.
25’sx12
20’sx10
15’sx15
Swingsx50’sx16

Arms Superset: Just used EZ bars of varying weights for curls and extensions for 3 sets of 10-20 reps

Good lifting today. Everything felt solid. Definitely taking a toll on me though, definitely will need a deload soon.

So with the Deadlifts this evening, the whopping 375lbs (lulz) brought the gym to a stand still. A few friends of mine were in there, and they said the whole gym stopped to watch me. They said they heard a group of guys talking, saying they couldn’t believe I was doing that (lulz), and some Asian who knew nearly no English came up to say I was "very strong man’. Lol. I wasn’t banging the weights or anything, so I guess it was more weight then people had seen. One of the bigger guys in the gym came up and said “This will just keep happening, get use to it”. lol. So I guess I’m happy I’m distancing myself from the pack, but at the same time, it’s sad such little weight is considered an accomplishment. lol

507

[quote]Spidey22 wrote:

[quote]NewAdventure wrote:

[quote]Spidey22 wrote:

[quote]NewAdventure wrote:
Hopefully once I’ve finished cutting we can have a race to some numbers for the big lifts?![/quote]

I’d be down for that bro. Nothing wrong for some friendly competition! [/quote]

What numbers you thinking?

3pps Bench, 5pps Deadlift, 4pps Squat. (figured plates per side would be easiest as we work in KGs and you lbs)

I have no idea where my strength will be when I finish cutting what will be over 30lbs bodyweight so could take some getting after !![/quote]
[/quote]

Yeah that seems fair, seeing as my projected 1RM’s seem to be all around one plate below those goals now. Hopefully both of us will hit 3pps Bench, 4pps Squat, and 5pps DL by then end of the year

508

Ohh, and PS, physique wise, noticing a lot of veins popping up in my arms and shoulders. Upper back is looking pretty muscular even when relaxed. And waist is really coming in. Now if only I was like 220+. lol

509

“now if only like that at 220+”

YOU AND ME BOTH BRO.

510

[quote]bugeishaAD wrote:
“now if only like that at 220+”

YOU AND ME BOTH BRO.
[/quote]

#NattyBBingProblems

511

Basketball courts were being used today for Blood Drive, so didn’t get to play. Decided I mine as well not be lazy, went outside and did 15 rounds of sprints. No idea of the distance, but each sprint had to be less then 10 seconds, maybe less then 7.

Regardless, was surprised by how much faster I’ve gotten since I last sprinted. Form is terrible and all, but I for the first time in, well maybe forever, felt I could run a not-completely-laughable 40 time or something. I didn’t run myself into the ground or anything, just basically got the heart beating. Kind of psyched me up a little. Once I get home for summer, I’ll definitely add in more sprints, jumps, explosive sled pulling, stuff like that on off days. Never to ‘kill myself’ levels though, just ‘maximal performance’ type. Seems to work for big guys like Synergy and STB. Plus, it’ll probably help me with the little summer re-comp I’m attempting.

512

1224×1632 1.2 MB

Took more pics for shits and giggles. Hopefully ya’ll can see I’m getting leaner.

513

1224×1632 1.23 MB

Waist is really making improvements. It’s more apparent IRL

514

1224×1632 1.21 MB

Small Arms Are Small

515

1224×1632 1.21 MB

And an attempt at a semi-MM pose. Show’s a bit of my traps and shoulders, which IRL seem to be my strongest bodyparts, but never really translate well to pictures.

516

[quote]Spidey22 wrote:
And an attempt at a semi-MM pose. Show’s a bit of my traps and shoulders, which IRL seem to be my strongest bodyparts, but never really translate well to pictures. [/quote]
Pics are usually the worst at showcasing a physique. Keeping building that muscle.

517

[quote]spar4tee wrote:

[quote]Spidey22 wrote:
And an attempt at a semi-MM pose. Show’s a bit of my traps and shoulders, which IRL seem to be my strongest bodyparts, but never really translate well to pictures. [/quote]
Pics are usually the worst at showcasing a physique. Keeping building that muscle.[/quote]

Yeah I’ve noticed. Or at least I need to have someone else take the pictures. lol.

518

4/18/12

AM: HFS

Back Squats: Well, hip flexors were a bit sore from sprints, but nothing all too bad
205x3x5

Flat Bench: Little to no trap pain. It’s getting better
160x3x5

Conventional Deadlifts: These felt awkward this moning, dunno why
265x3x5

PM: Chest and Biceps

Flat Bench: Top set, spotter said he didn’t touch the last rep, but I’m not so sure. Ass keeps popping up a bit. FMLAL (Fuck My Long Ass Legs)
160x3
180x3
200x3.5 ← like I said, maybe 4, who know’s
135x some, forgot to write it. lol

DB Incline: Constant Tension, just all upper chest
40’sx6
50’sx6
60’sx9

Cable Flyes: Pump city, pump pump city bitch
12x10
14x12
10x16

Hammer Curls: Felt great
30’sx8
40’sx8
45’sx8

Pulldown Curls: Ohh Lord these are painful
60x10
75x10
90x13

Straight Bar Curls: Ok, these killed
55x6
65x6
75x9

Good workout. Trap pain was minimal, icing it tonight anyways. I need to see a doc or chiro, but my schedule has just been jam packed this week. Regardless, looking leaner while maintaining weight.

I seriously don’t know how to deal with this ass off the bench BS. I just can’t find the foot positioning without giving up leg drive all together nearly. Just got to keep working I suppose.

519

[quote]Spidey22 wrote:
Cable Flyes: Pump city, pump pump city bitch[/quote]

I lol’d

[quote]Spidey22 wrote:
I seriously don’t know how to deal with this ass off the bench BS. I just can’t find the foot positioning without giving up leg drive all together nearly. Just got to keep working I suppose.
[/quote]

Check out Bug’s post on this page:
http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/project_jack3d?id=5133451&pageNo=1

I know NOTHING about having long legs lol, but it sounds like it might be helpful with keeping the ass down.

Also, this might be worth checking out if you haven’t already seen it:

Those two things pretty much define my bench form these days, hope they are at least somewhat helpful for you too. Keep up the good work man.

520

[quote]bigmac73nh wrote:

[quote]Spidey22 wrote:
Cable Flyes: Pump city, pump pump city bitch[/quote]

I lol’d

[quote]Spidey22 wrote:
I seriously don’t know how to deal with this ass off the bench BS. I just can’t find the foot positioning without giving up leg drive all together nearly. Just got to keep working I suppose.
[/quote]

Check out Bug’s post on this page:
http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/project_jack3d?id=5133451&pageNo=1

I know NOTHING about having long legs lol, but it sounds like it might be helpful with keeping the ass down.

Also, this might be worth checking out if you haven’t already seen it:

Those two things pretty much define my bench form these days, hope they are at least somewhat helpful for you too. Keep up the good work man.[/quote]

Thanks man. The post by Bug makes a lot of sense, and I’ll try that Friday with my HFSW. It’ll probably take a bit to get the hang of it, but it’ll probably help me in the long run. I’m guessing by feet rotated, he means they should be pointing out?? I’ve been trying hard to keep my feet straight, like STB advocates, but maybe I need to let them out a bit.

I’ve seen the Dave Tate video and article, and it’s helped a good deal, but it won’t hurt to look at it again. lol. Thanks, I appreciate the help.