Nov 14th
Bench 225x5 , 245x5 , 265x5+4 (9)
Floor presses - 2x10 with 225 and 1x7 with 225 , grip moved in closer for last set.
Dips with 35lb chains 3x10. Finally added weight.
Tricep pushdowns and Hammer curls to finish off.
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Nov 14th
Bench 225x5 , 245x5 , 265x5+4 (9)
Floor presses - 2x10 with 225 and 1x7 with 225 , grip moved in closer for last set.
Dips with 35lb chains 3x10. Finally added weight.
Tricep pushdowns and Hammer curls to finish off.
Nove 16th ( 5am)
Deadlift -
320x5 , 370 x 5 , 420 x 5+2 ( grip was giving out , should have re-set and did a few more )
http://www.youtube.com/watch?v=QE9YOFdtscY
Pull Through 3x15 @ 130
http://www.youtube.com/watch?v=RoNVkmMpRz8
Lat Pull Down 3x12@130 - Light
Abs.
Early morning workout again , so trained on empty stomach. 3 scoops of Vascocharge pre workout , 2L with 5 scoops xtend durning and 2.5 scoops of Dark Matter post workout .
Hey man!
Because you asked me to:
#1. Military press: Closer grip. Keep doing them standing. It's a good thing that there is a soft "landing" as this will SAVE your lower back.
#2. Dips, raises, rear delt work: Looks good. I especially like that the dips are NOT as deep as you can go.
#3. Chins: If you like doing 'em like this, continue, but I would be hesitant to call them chins. If you want real chins, do them dead-hang style and pull all the way to the top (till your chin gets over the bar, hence "chin-ups").
#4. Deadlift: First - closer stance and closer grip. Get your heels close together and your toes pointing outwards @ "11 and 1 o'clock"ish. Secondly - lock your knees. If you were to pull like that in competition you'd get red-lighted for resting the weight on your thighs at the top.
#5. Pullthroughs: I'd change your grip on the rope so that the white knobs on the rope are against your pinkies, not your index and thumbs (essentially reverse your grip). And again, lock out the knees on the way to the top as this will translate to more glute drive.
Hope that works for you, mang!
First thanks.
I'M doing these tomorrow morning , I will move my grip in closer and keep everything else the same. I didn't think I was bouncing I was just using my legs . I was watching Jim do them this way .Quote:
Originally Posted by AlladdinSane
I learned that the hard way , it hurts to much to go all the way down.Quote:
Originally Posted by AlladdinSane
I'll work on this.Quote:
Originally Posted by AlladdinSane
It sure felt like I was locking out all the way , but after looking again I see what your talking about. I will get my next session on tape and make sure the camera angle is good enough to see my feet. The stance I use is a comfortable one ( doesn't mean I wont change it ) , it's set up like if I was going to do a natural jump. I will move my grip in closer also . How close ? Only a few inches apart ?Quote:
Originally Posted by AlladdinSane
Again it sure felt like I was locking out .... **** , I see ! I need to focus more while doing these and stop leaning forward.Quote:
Originally Posted by AlladdinSane
Thanks for the help.
Deadlift: Try anywhere from 4-8 inches apart (heels).
Pullthroughs: If you're using enough weight you'll HAVE to lean forward to counter-balance. That is okay (and necessary).
My pleasure, man!
Nov 18th - 5am
Military Press 135x5 , 150x5, 170 x5 +1 ( Moved my hands in closer , index finger was on the edge of the smooth part of the bar. With my hand this close the weight was heavier and I couldn't get the bar to touch my chest on the way down , but I'm not worried about that).
http://www.youtube.com/user/Talo2000#p/u/0/gomejOAw6fI
Cable Rear Delts - 3x15 @ 40
Lying DB Extensions 2x15 @ 25's : This was done by bringing the DB's to my forhead then rolling my elbows back for a good stretch and pushing them up quick. Didn't tape , but if I find that video of Louie showing it this way I will post it.
Did you like/dislike the closer grip?
Most people initially dislike it because, as you said, the weight feels heavier. The nice thing is that now the delts are working much harder and the shoulder joint is getting relief. This will lead to greater progress over time.
I didn't like it very much for that reason alon , however I didn't like box squatting when I first started either :) . I will continue to do it to see if I get some good carry over.
Talo like the vids they are sweet, good on you for providing solid examples for others
Thanks.
Nov 20th
Squat : 370x3 , 425x3 , 480x3+5 (8) - THe last set I brought in a 17" bench and used that to help me sit back more. I'm calling it a high box . Higher than I would normally go for sure.I was going for 10 , but I started to lean forward a bit on the last one so I didn't want to take any chances in dumping the bar.
http://www.youtube.com/watch?v=RX-1uZPzoZ4
Front Squats : 3x6 @ 225lbs
http://www.youtube.com/watch?v=fkZ8zVef3j8
Back Extensioins : 35lbs plate 3x12
Abs: Planks and hanging leg raises.
Nov 23rd
bench 215x3, 245x3, 275x3+5(8) felt good but I kind of wish I had a spotter to take away the fear of getting caught ( should have done 10) and so I could have taken the bar out a bit farther
Incline barbell press: 3x8,6,5 @ 225
rear delts with cable pully : 3x20@40
s.s w/
tri pushdowns 3x40@50
Nov 24th
Deadlifts: 345x3, 395x3, 445x3+1(4)
these just didn't feel right today ( here come the excusses) first the bar I was using was bent so that ****ed with my grip. Then my stands- this is something I'm trying to nail down as best as I can. First set I started off sumo , second set I moved in closer feet prob 6" apart with an angle at 11&1 o'clock and my hands abou 4" apart ( trying to do what Al said) I didn't like that to much so I went back to my comfortable stand - I have a feeling that if I'm going to switch up stands I will need to lower the weight , but if I don't I won't be lifting to much over 500 and I want to be pulling 600 by summer.
GM's 3x8@225 - knees bent , not to the point where it was a squat gm but just for some good suport.
Close grip lat pulldown 3x20@120
abs: side chops and front cable crunches.
Total time in was 65 minutes.
AHHHH! Hands on the outside of your legs!!!!
Shit!!! No wonder that second set felt ****ed !! I was trying to go off memory from what I said , but I got lost :D
Nov 25th
Military Press
145x3 , 165x3 , 185x3 ( missed 4th rep )
Upright rows
3x12 @ 95
Tricep pushdowns
3x20 @ 130
Cardio : skated laps for about 45 minutes
Here are some video's from this weeks workout.
Flat Bench 275 x 8
http://www.youtube.com/watch?v=gMKMeagbNXA
Military Press ( not using legs as much )
185x3
http://www.youtube.com/watch?v=BrfwE3YQ4pU
Good Mornings 225x8 - bent knees and don't go to par .
http://www.youtube.com/watch?v=edKR3hCcyLA
Nov 26th
Cardio - 20 mins on the bike
Foam Rolled hamstrings , glutes , and back.
My inner hams have been feeling tight for a few days now . I don't want to squat until they are nice and loose. My plan is to hit the gym on Saturday to start my squat in my last week of phase three with this program.
Nov 28th
Treadmil 5 min walking @ 2.5 RPM
Dynamic stretches ( hips , knees , ankles )
Squat : 135x8 , 225x5 , 315 x 5
405x5 , 450x3 , 505x1+2 ( 3 total . Did 4 but as you can tell by the video I didn't even come close to par ). I should have been able to get well over 5 reps on this , but being on night shift is taking a toll on my eating and sleeping , it always does.
http://www.youtube.com/watch?v=dZpQYmNRIO0
I think my dept was good , but I need to work on tucking my elbows , their still flaring out a bit.
Leg Curls : 3x12 @ 130
Step Ups with 35lbs db's - did about 30 step ups , basically until my grip gave out.
I was running out of time so I didn't do to much assessory work as you can tell.
I debated even going to the gym today. Pre workout meal was only a shake. Post workout was 3 scoops of Dark Matter . 1hr after 1 cup pasta , 6oz lean ground beef with some spinach and cheese.
weight = 238lbs.
Great vid! Impressive
Thanks.
Nov 30th
bench: 230x5, 260x3, 290x1+4
incline db presses: 3x11@90
close grip bb press 2x15@135
tricep cross body ext: 3x12@25
db curls 2x12@30
wide grip lat pulldown 2x10@140
tricep pushdowns 2x15@120
I did a bit more assessory work today because the atmosphere was better than normal ;)
Also going to start doing curls a bit more ( not overly ) because after reading a few peoples journals and thoughs who have not incorperated these started having issues , which were then corrected by just adding in bicep curls. The last thing I want is an injury right now or ever.
whats 290x1+4 its that 4 assisted reps on top or 4 sets of 1
i informally do curls too even though they aren't on my routine just a set to keep em fresh
also watching ur squat vid i cant help but notice that ur calves look a little small and i dont see them in your routines. Do u do calf exercises? Care? lol
1+4 means that I did 5 reps. Being my last set I only had to do 1 rep plus do as many as I can ( see 5/3/1) so that just the way I write it out. It will be written like that on all my last sets for my main exercise , 5+,3+,1+ ..
Calves are not going to make or break my squat or deadlift. I'm not stepping on stage to show them off . With that said my calves are bigger now than they have ever been. They measure 16" and for me being 6'2 ( and natural) I think that's alright. I do train them every week but not much a few sets if 15-20 on the donkey calf machine. You would be surprised that squatting 450+ your calves get a good workout. ( and no I didn't take offence to your question. My forarms look small also but measure out almost 15"... lol. being tall sucks for bb and pl , but I fyckin live it and I don't worry )
maybe I'm off and those measurements arnt good , thanks for making me self-conscious , lol...j/k
while I'm at it my quads are 25 3/4"
damn ego lol super impressive weight btw thanks for clarifying the 1+3 issue. even more impressive
Dec 3rd
started off with a 10 min walk and some hip flexors.
deadlift: 370x5, 420x3, 470x1+3(4)
dead felt great today , hell of alot better than last week. I can feel my grip is getting stronger because that's not what gave out first , it was my lower back.
Moved on to Good Mornings
3x12@225
back extensions
3x12 with a 35lb plate
by this time my back was killing me so I move on to abs.
Standing cable crunches
2x20@120
leg raises
**** i wish i had monster forearms, grip cant hold 410 for 2 yet
I found static holds ( usually at the end of my dead ) has been working well for me.
Dec 5th ( 4:30am )
Military Press : 150x5 , 170x3, 190x1+2 (3 total)
Surprisingly these felt good for going on barely any sleep. My warm up was with the pink bands doing front raises and band pulls. Also warm-up up by pressing 45x10 , 95x2x5.
Side Raises : 3x15 @ 25
Cross Body Extensions : 3x15 @ 35 - This is starting to become a favorite tricep exercise for me. I can really feel it working .
Left for work !
DEADLOAD WEEK
Going to spend this week doing a bit of cardio , as my weight goes up my breathing is becoming harder and chest is a bit heavier .
Lots of band work and foam rolling.
If I do go into the gym to lift it may only be once this week and most likely a full body bb style workout.
NEW STARTING NUMBERS
Squat : 540 lbs
Dead : 505 lbs
Bench : 315 lbs
M.P : 205 lbs
I plugged this into the 5/3/1 spreadsheet that was posted by Diesel , so I've got all my percents for the next 3-4 weeks.
Just read the whole journal, I can't believe i missed this. Very impressive lifts!! The vids are a real nice touch talo! It appears i'm doing my military too wide also, might explain why i screwed up my shoulder trying to lock out at the top a while back.
Thanks , Faller.
The closer grip feels a bit different as I can't touch the bar to my chest anymore , but the numbers are still climbing so I'm think Al knows his shit ! :)
Lots of Band work this week.
Stretches and hip flexors. Didn't get a chance to do any yoga , but I am waking up in the morning pain free :) .
Today's workout
worked up to 225x20 squats , 135x35 bench . Some tricep work also.
35 minutes of cardio too.
Feeling good and I'm ready for some more heavy weight !
Lucky. Bastard.Quote:
Originally Posted by Talo
I'm envious.
If it wasn't for guys like you ( and Ive gotten to know a few over the years ) I wouldn't even take the time to do recovery work.
Glad I can be an example of what not to do! LOL!!!
Seriously, though, good job taking the down time that you need and doing the recovery work necessary to keep you at your best.
Dec 12th
Just coming off my deload so I want to test out my max squat and possibly my bench on Monday. Then I will take a few days off and get back on the 5/3/1 program.
Squat ME
Briefs only
135x8
225x6
315x4
405x2
single suit on straps down
495x1
545x1
wrapped knees and put suit up.
545x2 ( first one was high so I did another)
565x1 - had Mike call depth, looked good , video to come later.
Thought about going to 585 , but I went against it.
Finish off with some leg curls , leg presses and abs.
coooool!! send me a pm discussing ur basic deload i want to compare with my current understanding bud
Will do . Basically I just go with how I feel and take some me time for recovery :)
Dec 14th ( -37c )
my plain was to suit up and go heavy with my bench , but my partner didn't show up or respond to my messages . I just went on with the 5/3/1 because I don't feel like ****in around anymore.
Instead of starting with the squat I started with the bench and I'll push the squat to the end of the week ( program week ) which will give me a good 5-7 days after going heavy on Saturday.
Bench
240x5 , 255x5, 275 x 5+3(8 total) didn't wantto chance another with nobody in the gym.
Front delt plate raises with 45lb plate.
3x12
lying body cross over triceep extensions
3x15 @ 35lb db
finished with dips and pushups 3x12 s.s
weigh in at a FAT 241 :)
Here is the video of my 565lb squat.
http://www.youtube.com/watch?v=nJUhLKn7L0A
Depth looked good.
I think I could have gotten 575 , but my head was ready to explode ! Hopefully I will hit 600 by the end of January.
Nice job!! Ya depth looked really good. Good tight form from what i could see.