[quote]theBird wrote:
Awesome videos of your squatting.
Thats motivating.
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Appreciate it man. Just trying to catch up to you.
4/30/12
Well Sunday was he worst of the weekend, working constantly, whether it was job shit, or writing papers. Needless to say, I ate little to nothing, and not much sleep. Slept straight through my alarm today for lifting, which was probably best, considering I needed to catch up on sleep.
Was late for class and had to run errands, so ended up forgetting to drink a lot of water, so I came into the gym pretty lethargic, so was definitely lackluster.
PM: Upper Back, Shoulders, Arms
Flat Bench: HFS Style, smooth and fast. Trying the on toes style benching. A lot more tightness, but having to get use to the leg drive. May initially take some pounds off the bar, but will likely be better in the long run.
165x3x3
Conventional Deadlifts: Ugh… Everything felt heavy
305x3
345x3
385x2 <— just didn’t have it in me. Will get 4+ next week with it next week when I don’t feel so lethargic. lol
315x8
Kroc Rows: These get me sweating more then anything minus hi-rep deads/squats
95’sx30 LR
DB Shoulder Press: got the 60’s up and felt like death, just scrapped it at this point.
Did some laterals, rear raises, and arm shit. Just for the pump
Went home tired as shit. Just going to Backload, rest, and finish up another paper. Should be fine by Wednesdays session.
5/2/12
AM: HFS
Back Squat: Went up easy and bar kept flying off my back
215x3x3
Flat Bench: Smooth reps, could maybe a little faster, but still getting use to the one the toes leg drive
165x3x3
Conventional Deadlift: Explosive, strong
295x3x3
PM: Chest/Biceps/Calves
Flat Bench: So on the toes felt really solid. Staples my ass to the Bench, which is good, but leg drive is kind of lessened. So weights took a hit. Not worried about it, will probably work better in the long run
145x3
165x3
185x3.5 ← spotter touched last rep a bit
Incline DB Press: I don’t know why, but these gave me a CRAZY chest pump today. Just felt perfect
40’sx6
50’sx6
60’sx9
Chest Fly Machine: Solid pump
100x10
115x10
130x10
Hammer Curls: Ohh baby
30’sx8
35’sx8
40’sx10
Pulldown Curls: Solid stretch and pump
60x10
75x10
90x12
Straight Bar Curls: Killed the bi’s
60’sx6
70’sx6
80’sx6
Seated Calves: Just because I neglect them
1ppsx15
+50x12
2ppsx8,6
Weighed myself, and I’m like 188 lbs. WTF… I look good though. lol. On the toes feet placement for bench makes rising my ass off the bench impossible, but it takes some leg drive away. It feels ‘better’ benching this way though, so happy to see how it works.
[quote]Spidey22 wrote:
Weighed myself, and I’m like 188 lbs. WTF… I look good though. lol.[/quote]
I feel ya. I am lighter than I’ve been in a while, lighter than I planned to get, and still have some to lose. Not loving what the scale’s saying, but how you’re looking, and how your lifts are doing, are much more important.
Yer, dont worry about your weight… concentrate on the weight of the weight that you move.
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Thank guys. I know the scale is a mind fuck sometimes. So I probably need to just stay away from it. lol
AM: HFS
Back Squat: Purrdy fast
215x3x3
Flat Bench: Nice smooth reps
165x3x3
Conventional Deadlift: Tried to keep the bar closer to my body, and my weight on my heels more
295x3x3
PM: Legs
Back Squats: These went well, though the lighter back-off set, I just couldn’t keep tight enough to justify doing 20 reps.
210x3
240x3
270x5
205x12
Front Squat Holds; So stressful
245x20s
295x15s
335x15s,12s
Leg Press: Felt strong
5pps+50x6
6pps+50x6
7pps+50x12
Incline GHR: Solid stretch
BWx10
+45x10
+90x20
Single Leg Press: Good finisher
150x10
170x10
Good leg workout. Squat is slowly creeping up. Glad I’m getting a little stronger every day.
squatting like a boss up in here. Yeah buddy!
I’m smellin’ gainz
Dude, for real. Ditch the scale for like, a month. Monitor slowly.
Maintain mirror/clothes leanness at all costs. Everything else falls into place bruuu.
Man, your program is so confusing to me. I know so little about it, haha. Any links to philosophy about it or anything? Just out of curiosity.
[quote]gregron wrote:
squatting like a boss up in here. Yeah buddy![/quote]
Thanks man. Glad the Nation has you back. With you help even out the recent tremendous escalation of tard levels on here.
[quote]spar4tee wrote:
I’m smellin’ gainz[/quote]
All kindz of 'em? Lol thanks man, I’m creeping up there!
[quote]SSC wrote:
Dude, for real. Ditch the scale for like, a month. Monitor slowly.
Maintain mirror/clothes leanness at all costs. Everything else falls into place bruuu.
Man, your program is so confusing to me. I know so little about it, haha. Any links to philosophy about it or anything? Just out of curiosity.[/quote]
Yeah I think that’s best. The scale really is just a tool, one that I probably overvalue. I’ll just try not to weight myself for one month. lol
Well, my split is a pretty regular Upper Back/Shoulder, Chest/Biceps, Legs, Lats/Triceps split, with extra arms or calves thrown in for good measure. First of 3 of those 4 days, I concentrate 90% of my efforts to increasing the weight of my DL, Flat Bench, or Squat, usually in the 3-6 rep range. Then, for supplementary exercises, I’m just trying to improve weak-points (aka everything),myself balanced, and mostly just pump the shit outta the muscle in 6-20 rep range.
I guess the ‘confusing’ part is my mini-morning session done on lifting days, where I do my High-Frequency Work. This is one of CT’s methods, and a lot of people like AshyLarryKu of BigMac use it. You can look through the livespills for info on it, but basically, it’s just the choosing of a few bug movements you want to become proficient at, and you kind of doing what many call DE or Speed work with them. So every training day, in the morning before my main session, I Squat, Bench and Deadlift. I use weights that I can explode with, and not go anywhere close to failure with. Usually I’ll be repping around a 6 rep max weight for 3 sets of 3 reps, all reps being as fast and as perfect as I can try to make them. If done right, the HFSW doesn’t effect my 2nd main session, and honestly usually improves performance for that main session. It basically allows someone like me, a newb, to get in A LOT o practice with the money lifts, adds extra volume to my workouts with killing my recovery (not going near failure), and really teaches me how to be explosive, something I lacked for a long time.
are bug movements the new ELITE movements?
only time will tell!
I too am a fan of HFS. Good lifting bro.
[quote]Jab1 wrote:
are bug movements the new ELITE movements?
only time will tell!
I too am a fan of HFS. Good lifting bro. [/quote]
Was that a Freudian slip? Saying Bug instead of ‘big’ when referring to ELITE movements? Because we both know Bug is the ELITIST of ELITES.
Haha thanks man. I love HFS, but sometimes I feel like I’m doing ‘too much’ with it, seeing as you, Ashy, and Maiden all seem to do a LOT less volume then I do when utilizing the method. I may need to turn it down a notch.
5/5/12
AM: HFS
Back Squat: Easy easy
215x3x3
Flat Bench: Very solid
165x3x3
Conventional Deadlifts: These were great
295x3x3
PM: Lats/Triceps
Straight Arm Pulldowns: May need to lighten the load
90x12
110x12
130x12
Yates Rows: Hmm… I feel rows shouldn’t be close to my Squat… lol. Ohh well, form was more strict then last week
185x6
215x6
245x8
Pullups: These drop off quickly.
BWx 11,7,5
Stretchers: Hello lats
115x10
130x10
Rope Pushdowns: So sexy feelin’
70x8
80x8
90x15
Reverse-Grip Pin Press: Basically, just making it all tricep. Felt good bruh
115x6
135x6
155x4 ← Nobody’s dead-stop strength. lol
OH DB Extension: Good finisher
15’sx10
20’sx10
25’sx14
Done. Good workout. Feel a bit tired, but overall good. Lats feel pumped, decent triceps’ stimulation.
I hope I add around 100 lbs to all my major lifts by then end of the year.
Pretty brah
[quote]Spidey22 wrote:
[quote]Jab1 wrote:
are bug movements the new ELITE movements?
only time will tell!
I too am a fan of HFS. Good lifting bro. [/quote]
Was that a Freudian slip? Saying Bug instead of ‘big’ when referring to ELITE movements? Because we both know Bug is the ELITIST of ELITES.
Haha thanks man. I love HFS, but sometimes I feel like I’m doing ‘too much’ with it, seeing as you, Ashy, and Maiden all seem to do a LOT less volume then I do when utilizing the method. I may need to turn it down a notch.[/quote]
lol, if it was a Freudian slip, it was yours - check your post again. 
I found it very easy to go too heavy with HFS. I plan on doing it again but with much lighter relative weights and more esplosivoness.
5/7/12
This is finals week. I’ve gotten little sleep, and spend all my time writing papers, so felt a bit groggy
AM: HFS
Back Squat: Took awhile to loosen up, but was good once I did
225x3x2
Flat Bench: Reps were strong, as in bar constantly accelerated throughout the rep, but wasn’t as fast as I’d liked
175x3x2
Conventional Deadlift: Felt good, still trying to tweak my form
315x3x2
PM: Upper Back, Shoulders, and Arms
Conventional Deadlift: Eefffffff, just screwing up form. I’m definitely not getting low enough when setting up, and I’m losing a lot of leg drive and basically stiff-legging it. Will lower the weight next week, and try and sort that out
305x3
345x3
385x2
315x9
DB Rows: Pretty tight form, hit my upper back nicely
100’sx20 LR
Tried DB Shoulder Press, but they have been irritating my collar bone area, where I’ve already got issues with. So just did the smart thing and didn’t push it
Rear Delt Flyes: Solid pump
25’sx20,15,11
45’sx(swings)x15
Lateral Raises: Lied, THIS was a solid pump
15’sx20,17,12
50’sx(Swings)x13
Delt Triad: Well this was some painful fuckery I wasn’t expecting. Don’t think I’ve had my delts this pumped with blood before trying this
3 rounds of 8 reps each exercise
Arms Superset:
3 sets of curls/extensions between 15-20 reps
Well, today I was pretty busy and tired, but wished I would have gotten a better DL number. Last week I got stuck on two reps as well. The weight doesn’t feel heavy, I just need to fix my form.
Going to probably stay away from OHP once again. It just seems every time I incorporate any form of it, pain follows. WIll just continue to utilize Mountain Dog techniques so I can still make progress on them, though.
Hey buddy,
Good luck with your exams.
Uncle Bird
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[quote]theBird wrote:
Hey buddy,
Good luck with your exams.
Uncle Bird
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Thanks man. I’ve been crazy busy all week, but I think it’ll pay off, with maybe a 4.0 GPA for the semester.