[quote]spar4tee wrote:
300 should be cake. You’re trying not used to trying harder on heavier weights.[/quote]
Yeah it’s definitely something I just need to get use to. It doesn’t feel heavy or anything, and I felt like I could have gotten 285 for 3 or 4, so I need to just learn how to work with at higher intensities I think.
I think I may switch to pulling sumo. That’s how I ‘naturally’ pulled when I first started DL’ing, and I liked it. I just thought conventional was better for some reason. But I think I may just be more inclined to pull sumo with my lankiness, and I’m pretty sure I’m stronger sumo. Plus, my biggest issues now are back rounding and lack of leg drive with DL’s, which are no problem with Sumo, and I squat pretty narrow, so DL’ing wide would probably balance me out a bit.
Idk, not sold yet, but think it could be a beneficial change. I doubt pulling Sumo will really hinder my back hypertrophy all too much either.
The way you are with your heavy squats is how i am with most lifts. Just not used to hitting heavy singles. I can do triples pretty close to my training 1 rep max but then strength drops a ton when i go for heavier singles. I dont really care that much because thats not what i train for. I would rather hit 3 rep PRs or higher. But you need to get used to moving heavy weight to hit heavy singles. It starts to come down to a lot more technical work when going close to max effort. This happened with me benching a while back. Hit and easy triple at 260 and couldnt do a single at 280. I would lose my tightness and bar path would get fucked. So keep working at it man you will get it.
[quote]Spidey22 wrote:
I think I may switch to pulling sumo. That’s how I ‘naturally’ pulled when I first started DL’ing, and I liked it. I just thought conventional was better for some reason. But I think I may just be more inclined to pull sumo with my lankiness, and I’m pretty sure I’m stronger sumo. Plus, my biggest issues now are back rounding and lack of leg drive with DL’s, which are no problem with Sumo, and I squat pretty narrow, so DL’ing wide would probably balance me out a bit.
Idk, not sold yet, but think it could be a beneficial change. I doubt pulling Sumo will really hinder my back hypertrophy all too much either. [/quote]
Nice, I always pull sumo now too. Much easier to keep the back from rounding.
[quote]ryanbCXG wrote:
The way you are with your heavy squats is how i am with most lifts. Just not used to hitting heavy singles. I can do triples pretty close to my training 1 rep max but then strength drops a ton when i go for heavier singles. I dont really care that much because thats not what i train for. I would rather hit 3 rep PRs or higher. But you need to get used to moving heavy weight to hit heavy singles. It starts to come down to a lot more technical work when going close to max effort. This happened with me benching a while back. Hit and easy triple at 260 and couldnt do a single at 280. I would lose my tightness and bar path would get fucked. So keep working at it man you will get it.[/quote]
Yeah I figured it’s like most things, where it’s just a skill I need to work on and get use too, Glad to know I’m not the only one though. lol
[quote]Gmoore17 wrote:
[quote]Spidey22 wrote:
I think I may switch to pulling sumo. That’s how I ‘naturally’ pulled when I first started DL’ing, and I liked it. I just thought conventional was better for some reason. But I think I may just be more inclined to pull sumo with my lankiness, and I’m pretty sure I’m stronger sumo. Plus, my biggest issues now are back rounding and lack of leg drive with DL’s, which are no problem with Sumo, and I squat pretty narrow, so DL’ing wide would probably balance me out a bit.
Idk, not sold yet, but think it could be a beneficial change. I doubt pulling Sumo will really hinder my back hypertrophy all too much either. [/quote]
Nice, I always pull sumo now too. Much easier to keep the back from rounding.[/quote]
Yeah I gave conventional a honest shot, but it’s not for me, at least not right now. Been watching a lot of Ben Rice’s videos. trying to get form back down. Think I’ll be able to move a lot more weight.
5/27/12
Back Volume/Biceps/Calves
Meadows Rows: These are great
1psx8
+25x8
2psx8
+25x12
Pulldowns: Lowered the weight, trying to use ALL lat. Pause at bottom, pause at the stretch
100x10
120x10
140x11
Cable Rows: Pause at top, really tears up everything. lol
85x10
100x10
120x15
Stretchers: Went a tad too heavy, but good stretch
120x12
140x10
Nautilus Pullover: Like these, just got to be careful when going heavy, about pulls my arm out the socket. lol
110x8
125x12
Hammer Curls: Need to tighten up form
35’sx8
40’sx8
45’sx9
Pulldown Curls: Solid stretch
70x12
85x12
100x14
Machine Curl: Little cheating, but all the tension on the 'ceps bruh!
80x6
90x6
100x7
Real good workout. Quick, maybe 45 minutes. Good pump, real good pump. Like this as my post-Church workout. lol
Good work little buddy.
Looking swole, looks liek your making heaps of progress. Do you have a video camera?
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[quote]theBird wrote:
Good work little buddy.
Looking swole, looks liek your making heaps of progress. Do you have a video camera?
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Thanks bud. Yeah I got one, why?
[quote]Spidey22 wrote:
Thanks bud. Yeah I got one, why? [/quote]
Cause… we want more videos!!!
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[quote]theBird wrote:
[quote]Spidey22 wrote:
Thanks bud. Yeah I got one, why? [/quote]
Cause… we want more videos!!!
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Haha I video a lot of my lifts. I just rarely post because none of the weights are impressive. lol
Tried the Sprinting program today. I tried doing it with the sled, with my little bro watching the stop watch, and it was intense. I figured the sled naturally lessens the impact on my shins, and will prevent me from getting those splints I inevitably get when I run. Plus, sprints usually leave my legs sore, while sled doesn’t seem to for whatever reason, so less interference with lifting.
After doing it, this sprint program may be too intense for my goals right now. I mean, I’d like to lean out a bit, but the intensity of this is definitely for those seeking some major fat strippage I believe. lol. I mean, I suppose I can just add in calories but I’m afraid it could hinder my strength gains. I’ll see how I feel. I may just do something like run for 2-3 miles, then do 6-10 40yd dashes every couple days a week. We will see.
EDIT: Looking around on some other forums, I’ve found a lot of sled work can make on hit a wall pretty quick. So there’s a good chance I’ll go to a lower intensity style of cardio.
How’s the training going bud?
Gotta say I hear you, want to do enough intense cardio to keep lean/healthy/ and those abdominals gleaming, but can’t do too much or it can hinder strength gains.
The more you sprint/run the more you get used to it.
My legs, between squats and sprints have been sore for 5 days straight. I would just do a few sprints to start out. For me distance doesn’t leave me as sore as the sprints. Might give some plyometrics a shot for cardio too.
[quote]austin_bicep wrote:
How’s the training going bud?
Gotta say I hear you, want to do enough intense cardio to keep lean/healthy/ and those abdominals gleaming, but can’t do too much or it can hinder strength gains.
The more you sprint/run the more you get used to it.
My legs, between squats and sprints have been sore for 5 days straight. I would just do a few sprints to start out. For me distance doesn’t leave me as sore as the sprints. Might give some plyometrics a shot for cardio too.[/quote]
Training is going awesome. Going back to basic, low-volume lifting has me irking every day to kill the weights again. Thanks for all your help, I see big gains coming from this program for the summer.
Yeah I love intense cardio and sled pulling is fun. I just have a tendency to do too much too fast. I’ll probably just stick with a 2 mile run, with a few sprints at the end 3x a week, and go from there.
Personally since i am in the gym so much i dont think i could add many if any true sprint sessions in. I add some in after quads, hams, and arms day. But i add in a session of fasted “cario” aka walking. Love it. Great for health benefits and fat loss/fat maintence. 30-40min. It wont hurt recovery and will actually help it. Legs are by far my 2 most intense of the 6 and they reover faster than any other body part i think because of all the walking i do. Its relaxing. I watch some TV or read/surf the net. But its personal prefeance. I hate jogging. I only sprint or walk lol
[quote]ryanbCXG wrote:
Personally since i am in the gym so much i dont think i could add many if any true sprint sessions in. I add some in after quads, hams, and arms day. But i add in a session of fasted “cario” aka walking. Love it. Great for health benefits and fat loss/fat maintence. 30-40min. It wont hurt recovery and will actually help it. Legs are by far my 2 most intense of the 6 and they reover faster than any other body part i think because of all the walking i do. Its relaxing. I watch some TV or read/surf the net. But its personal prefeance. I hate jogging. I only sprint or walk lol[/quote]
See, I hate walking. lol. And I feel like I’m running, not jogging. The runs are take are only 15-20 mins tops. And i do it outside to try and get some sun. I think I may just do intense cardio on off days, otherwise it’s just too much.
5/29/12
Bench/Triceps/Delts
First day of Coan Bench. Haven’t had so many top sets, nor such high reps on ‘power’ movements in some time. I felt really weak. lol
Flat Bench: Felt good, was a little too lose though. Last rep of second set was tough, but went up fast
95x5
135x5
150x2x10
CGPB: First set sucked, but I tucked my feet WAYYY back on the 2nd set, was MUCH tighter, a lot stronger
130x2x10
Incline Press: Well, idk if I was tired or what, but this felt like death. Haven’t done this in a long time, maybe just rusty
125x10, 8 ← missed some reps, so will lower weight for this one. lol
Pushdowns: Strong contraction
35x6
45x6
55x12
OH DB Extension: Felt good. Need dumbbell handles so I’m not limited by the random DB’s I have. lol
10’sx10
15’sx10
25’sx8
Rear Delt Flies: Good pump
25’sx20,17,12
40’sx(swings)x13
Lateral Flies: Light DB’s I did them Bug ‘victory pose’ style
25’sx8
15’sx12
10’sx13
40’sx(swings)x18
Good workout. May need to take my training max for the Coan routine down a bit. Didn’t always have one left in the tank. We will see. Overall great workout though. Was hard, fun, and feel I deserve the Carbs I’m about to kill. lol
5/30/12
Deadlift/Back/Hamstrings
Sumo Deadlift: Switched to Sumo today, my ‘natural’ pull. Nothing stupid wide. A lot more leg drive, better form, and upper back was killed. Forgot my belt, so didn’t push it stupid heavy, just got my work sets in
285x2
305x2
325x2
345x2
365x2 ← less explosive off the floor with Sumo, but still felt strong
Pullups: Try to pause at the bottom. Hit my back hard
BWx5
+15x5
+25x5
BWx9
Kroc Rows: Grip was pretty fatigued at this point, but no biggie. Finished off my lats and upper back
100’sx 19 LR
Leg Curls: This gym has a great leg curl machine, that gives a HUGE stretch. Pumped the hams up good
80x5
95x5
110x5
125x10
DB RDL’s: Ehh, a little stretch in my hams, but mostly lower back. Either need to find a substitute, or adjust form
80’sx5
90’sx5
100’sx8 ← not heavy, just wasn’t feeling it
Speed Squats: Forgot my Oly Shoes as well, lol, and was pretty fatigued, so went really light with these REALLY emphasizing the speed and form
185x5x2
Great workout. Was very performance based I feel like. DL is going to go up pretty fast I feel now that I’m back to Sumo. Feel a lot more comfortable with it. Tried doing the pullups the ‘bring your chest to the bar’ way, but it felt like all biceps, not back, so instead I stop at chin level. Also, a little Body English with the Pullups and Kroc Rows, but I don’t really care. Today is my Branch Warren Back day. Sundays are my Kai Green back days. lol
So today, I made an intelligent decision. I’m going to ACTUALLY adhere to the CBL concept of ‘off days’ and try to keep carbs to 30g or under on these days. Had been getting closer to 100g and then just doing cardio, but everyone knows DIET is the biggest factor for leanness. So today I feel like ass. lol. No lifting or running. Just mowed the lawn. lol
Seriously not eating carbs makes me feel suicidal. Tmrw will be AMAZING. Hopefully, this will lean out that stubborn area I have pretty well, and I’ll just do cardio for fun randomly and only add it in heavily if I feel I need too.
Also, I’ve decided I’m going to try my hand at learning to play guitar. So far all I’ve done this summer is watch TV, read a lot of books on faith, and lift. So I figured I have a ton of time to dedicate to trying it out. I’m someone who has few hobbies or interests (Lifting, Christianity, Basketball, and Philosophy basically. lol), but when I find one, I dedicate myself to it and I’ve always said I want to learn, but never take the plunge. So what better time then now?
Sounds like a fanatic summer. Enjoy the ones where that is all you have to do. They will dissappear all too soon.