working on a new routine

[JDid23]

for deads please stop with all that grip switching lol whats the point just do your heaviest with your strongest grip then a back off with double overhand or hook grip

for bench try deloading then starting back with 85% of your 1rm for 5 reps. Or swap to flat db presses and incline BB presses, not changing every week just swap to that for a while...

if your alt db curls still arnt progressing swap to one of these:
straight bar curls
EZ curls
close grip EZ curls
preacher curl
incline curl
reverse curl
hammer curl
rope curl

my right under/left over eats shit... like huge shit. This doesn't matter though i guess? I was thinking of either dropping my bench to 135, or progressing with DBs. With incline though i wasn't even contemplating switching from DB to BB. For curls i am just going to do BB Curls for now.

With bench i think i'll just drop to 135 and see how i do.... once i stall again i will switch to DBs.

 

[ExtraMile]

my right under/left over eats shit... like huge shit. This doesn't matter though i guess? I was thinking of either dropping my bench to 135, or progressing with DBs. With incline though i wasn't even contemplating switching from DB to BB. For curls i am just going to do BB Curls for now.

With bench i think i'll just drop to 135 and see how i do.... once i stall again i will switch to DBs.

IMO I would have one barbell exercise in there and one DB

both my alternating grips are the same in strength I think, I never have trouble gripping anything but since I pulled my 319 I havnt done any alt grip, I only grip double over. Just alternate each week or if do the weaker grip for all your warmups then the strongest one for your heaviest set.

 

[Andalite]

I think one of your problems is that you're thinking very uni-dimensionally. For you to be satisfied you only think of adding weight to the bar or getting x number of reps. I think you should try to progress using sets as well. For example, lets say on Deadlifts you hit 245x6, right? Now, you should build on that:

Week 1 = 245 x 6 (this is what you just did)
Week 2 = 245 x 6 x 2
Week 3 = 245 x 6 x 3
Week 4 = 255 x 6 x 3
Week 5 = 265 x 6 x 3
now at some point adding weight will not be possible using the same volume of 3 sets and 6 reps. So, you try to set a new base:
Week 6 = 275 x 4 (this becomes your new base)
Week 7 = 275 x 4 x 2
Week 8 = 275 x 5 x 3
Week 9 = 275 x 6 x 3
There...you're made your old 275x4 max into a 3x6 working weight.

These numbers are relatively arbitrary...you just have to follow a pattern. Doing just one top set isn't enough IMO. You should work within a range. Take your workout last night:

245x6 (left under, right over)- PR
250x3 (left under, right over- not that hard)- PR
225x0 tried right under/left over and double over..... didn't get

how is possible for 225 to have failed you but 255 to have succeeded? Either you didn't rest well or..you're body hasn't adapted to the weight to begin with. Thats is why if I were you, I would've done your 185x4 set like you did and then worked back up to 225x1 or 225x2.

I'm just saying: you need to progress in different ways and you need to build on what you are doing. In order to build on what you are currently doing you must break down your accomplishments so far into what they are in essence. So your 245x6 lead to 255x3 last workout. Good. Next time, I'd try to hit 245x6x2-3 and THEN try 255x3 or whatever reps. You're building on your base if you get what I mean..

 

[ExtraMile]

I think one of your problems is that you're thinking very uni-dimensionally. For you to be satisfied you only think of adding weight to the bar or getting x number of reps. I think you should try to progress using sets as well. For example, lets say on Deadlifts you hit 245x6, right? Now, you should build on that:

Week 1 = 245 x 6 (this is what you just did)
Week 2 = 245 x 6 x 2
Week 3 = 245 x 6 x 3
Week 4 = 255 x 6 x 3
Week 5 = 265 x 6 x 3
now at some point adding weight will not be possible using the same volume of 3 sets and 6 reps. So, you try to set a new base:
Week 6 = 275 x 4 (this becomes your new base)
Week 7 = 275 x 4 x 2
Week 8 = 275 x 5 x 3
Week 9 = 275 x 6 x 3
There...you're made your old 275x4 max into a 3x6 working weight.

These numbers are relatively arbitrary...you just have to follow a pattern. Doing just one top set isn't enough IMO. You should work within a range. Take your workout last night:


how is possible for 225 to have failed you but 255 to have succeeded? Either you didn't rest well or..you're body hasn't adapted to the weight to begin with. Thats is why if I were you, I would've done your 185x4 set like you did and then worked back up to 225x1 or 225x2.

I'm just saying: you need to progress in different ways and you need to build on what you are doing. In order to build on what you are currently doing you must break down your accomplishments so far into what they are in essence. So your 245x6 lead to 255x3 last workout. Good. Next time, I'd try to hit 245x6x2-3 and THEN try 255x3 or whatever reps. You're building on your base if you get what I mean..

could you explain why I have only ever done 1 work set of deadlifts and I have been able to add 5lbs every week for most of my lifting life? I went through a period of a few months where I was stuck at 242x6 and whatever I did I couldnt budge it, but I switched to deficit deadlifts (this was about april time 2008) and since then I have added 5lbs every workout to my deadlift and gone from 242x6 to 292x4 or 319x1 until november time when I suffered a twisted lumbar injury. I also took about a month off in the summer due to holidays (vacations)

This means I put around 50lbs on my deadlift in aprox 5 months only doing 1 maximal set, and sometimes a lighter set of deficit deadlifts in the 6-10 rep range to work on my hook grip but nothing near failure. Yes this is all aproximated and obviously there where several workouts dotted around when I missed it for some reason but you get the idea.

Do you think my using your methods I would be able to make better progress? Or do you think Im about at my max for how fast I could get my deadlift up? If so then I might give it a try, after all whats the downside of deadlifting more weight lol

 

[JDid23]

I think one of your problems is that you're thinking very uni-dimensionally. For you to be satisfied you only think of adding weight to the bar or getting x number of reps. I think you should try to progress using sets as well. For example, lets say on Deadlifts you hit 245x6, right? Now, you should build on that:

Week 1 = 245 x 6 (this is what you just did)
Week 2 = 245 x 6 x 2
Week 3 = 245 x 6 x 3
Week 4 = 255 x 6 x 3
Week 5 = 265 x 6 x 3
now at some point adding weight will not be possible using the same volume of 3 sets and 6 reps. So, you try to set a new base:
Week 6 = 275 x 4 (this becomes your new base)
Week 7 = 275 x 4 x 2
Week 8 = 275 x 5 x 3
Week 9 = 275 x 6 x 3
There...you're made your old 275x4 max into a 3x6 working weight.

These numbers are relatively arbitrary...you just have to follow a pattern. Doing just one top set isn't enough IMO. You should work within a range. Take your workout last night:


how is possible for 225 to have failed you but 255 to have succeeded? Either you didn't rest well or..you're body hasn't adapted to the weight to begin with. Thats is why if I were you, I would've done your 185x4 set like you did and then worked back up to 225x1 or 225x2.

I'm just saying: you need to progress in different ways and you need to build on what you are doing. In order to build on what you are currently doing you must break down your accomplishments so far into what they are in essence. So your 245x6 lead to 255x3 last workout. Good. Next time, I'd try to hit 245x6x2-3 and THEN try 255x3 or whatever reps. You're building on your base if you get what I mean..

that looks like a pretty cool deadlift pattern..... i like the look of it and also the fact that i'll be doing more than 1 real working set.. I'll give 245x6x2 a shot next time! i also got 250x3 afterwards last time and i felt like i could do more.

Btw, i failed on the 225 because i tried it with right under, left over which is for some reason quite challenging for me.... I actually rested a few minutes as well.

Do you have any advice for my squats? I did 195x3x3 last time, but after the first set my form began to give out on me a bit... I know good form is imperative for squats which is why i was thinking of doing sets with 175, 180, and 185 for tomorrow's workout.

 

[Andalite]

For ExtraMile:

Last time we danced like this it resulted in you just negating everything I said because you're SaiBot's apprentice and if he hasn't suggested something it mustn't be worth it to you....so I dunno if I should take this seriously or not but I'll go ahead and reply honestly:

I am not sure I see the argument here but from my understanding you are asking me why multiple sets are better for deadlifts versus one single set.

1.) Multiple sets = more weight lifted in total = neurological adaptation occurs faster = physiological benefits + lesser chance of injury because your body is used to moving that weight

2.) A lot of people end up doing just one top set on Deadlifts and they progress for a long time. You unfortunately progressed only till 319 before you got injured, I progressed till 315 before 1 set didn't do the trick to spark progress, someone else may be able to go on till 400 lbs and perhaps there are some gifted folk who can go even more. However, take a look at the older folk - the guys who have been slinging heavier weight than 400 lbs for many many years. These guys don't do just one top set. Right now in this day and age the fad is either Rippetoe or 5x5 or 5/3/1 or WSBB, etc..But if you look at the guys who have been training successfully before the internet exploded, these guys have done multiple heavy sets which may or may not be waved. There have not been any Deadlifters out there like Bolton, Konstantinovs, Magnusson, etc who do just one top set. Sure one set will be the heaviest of the entire lot but they will have first acclimated to that top set and then done many sets within a work range before hitting that big set.

I prefer looking at the PROs of weightlifting versus the PROs of bb'ing because weightlifters tactics can be adapted for people like me who aren't that awesome which is why I refer to them.

Do you think my using your methods I would be able to make better progress? Or do you think Im about at my max for how fast I could get my deadlift up? If so then I might give it a try, after all whats the downside of deadlifting more weight lol

These aren't my methods because we're not discussing methods here. There is no program or golden set-rep scheme which I am prescribing.

Now, if you're asking me if my ideas will help you progress, then fuck yeah. These ideas could help anyone.

 

[JDid23]

I wouldn't call myself "Saibot's apprentice". However, at the time i was following a routine that he gave me so i wanted to stick to what he told me and see how it went. With that being said, i am always open to advice and am definitely going to give your deadlift rep scheme a try... If you wouldn't mind chiming in about squats, that would be greatly appreciated as well.

 

[Andalite]

that looks like a pretty cool deadlift pattern..... i like the look of it and also the fact that i'll be doing more than 1 real working set.. I'll give 245x6x2 a shot next time! i also got 250x3 afterwards last time and i felt like i could do more.

That is good. I did read the 250x3 and I also commented on it in my post, Josh. Like I said: we must take one workout at a time therefore, we will go over your next workout and think of a plan from thereon. 245x6x2 sounds good and I think you should go for it. Also, you may not need to take 245x6x2. Given that 250 felt good, I'd prefer you try 250. I dunno how you warm-up for that but here's what I'd do:

135x7
185x5
225x5

Then I would take 250 and try doing 3 reps. If the 3rd rep feels good and your form isn't all over the place, I think you should try another. Ideally, you should try to hit 5 reps. Once you hit this first set of 3-5 reps, take a good long rest. That means 3-5 minutes. I prefer 5 minutes and more but thats me. Do not rush through this. You must be calm and relaxed and focused when you do this so don't rush it. You'll just mess up on the last set if you do. So make it count. Take your rest, and do the same number of reps again. If you feel good, reduce the weight to 185 lbs, take another 3-5 minute break, and perform a back-off set. What is a back-off set? It is a lighted set done for 7+ reps normally. You are doing this to hone in your technique. You aren't supposed to go to failure and I'd prefer if you use 170 lbs for this but it's up to you. You are doing this with a conscious mind and all your trying for it making each rep look like textbook form. This isn't a top weight and there is no ego involved in this. There shouldn't be ego involved in anything.

Btw, i failed on the 225 because i tried it with right under, left over which is for some reason quite challenging for me.... I actually rested a few minutes as well.

You must try to switch the grip around. I know it's difficult but perhaps we should add some grip training into your routine. I think that will be good. Would you like to add grip training?

Do you have any advice for my squats? I did 195x3x3 last time, but after the first set my form began to give out on me a bit... I know good form is imperative for squats which is why i was thinking of doing sets with 175, 180, and 185 for tomorrow's workout.

I don't know how your form is which is why it is hard for me to say anything. Hell, I don't know how you look deadlifting and thats pushing it, you know? Without a camera the only person you have to judge you is yourself. A camera is the most unbiased source of judgement on this stuff so I'd prefer if you could record your lifts but if not..then I think you should try for 195x3x3 again except try to do more reps if you can. I don't know how you warm-up for this but I'd do:
Mobility Drills
bar x 5
95 x 10
135 x 5
170 x 4
and then the work sets...

It's hard to give any advice or guidance without videos though...because all I have to refer to are your impressions and the numbers - which together may or may not be a reflection of the quality of your workout. So I apologize if my answer is vague but I hope you understand why.

 

[Andalite]

I wouldn't call myself "Saibot's apprentice". However, at the time i was following a routine that he gave me so i wanted to stick to what he told me and see how it went. With that being said, i am always open to advice and am definitely going to give your deadlift rep scheme a try... If you wouldn't mind chiming in about squats, that would be greatly appreciated as well.

I was referring to EM not you..LOL...we posted at the same time which is why...I should EDIT my comment..

 

[JDid23]

That is good. I did read the 250x3 and I also commented on it in my post, Josh. Like I said: we must take one workout at a time therefore, we will go over your next workout and think of a plan from thereon. 245x6x2 sounds good and I think you should go for it. Also, you may not need to take 245x6x2. Given that 250 felt good, I'd prefer you try 250. I dunno how you warm-up for that but here's what I'd do:

135x7
185x5
225x5

Then I would take 250 and try doing 3 reps. If the 3rd rep feels good and your form isn't all over the place, I think you should try another. Ideally, you should try to hit 5 reps. Once you hit this first set of 3-5 reps, take a good long rest. That means 3-5 minutes. I prefer 5 minutes and more but thats me. Do not rush through this. You must be calm and relaxed and focused when you do this so don't rush it. You'll just mess up on the last set if you do. So make it count. Take your rest, and do the same number of reps again. If you feel good, reduce the weight to 185 lbs, take another 3-5 minute break, and perform a back-off set. What is a back-off set? It is a lighted set done for 7+ reps normally. You are doing this to hone in your technique. You aren't supposed to go to failure and I'd prefer if you use 170 lbs for this but it's up to you. You are doing this with a conscious mind and all your trying for it making each rep look like textbook form. This isn't a top weight and there is no ego involved in this. There shouldn't be ego involved in anything.



You must try to switch the grip around. I know it's difficult but perhaps we should add some grip training into your routine. I think that will be good. Would you like to add grip training?



I don't know how your form is which is why it is hard for me to say anything. Hell, I don't know how you look deadlifting and thats pushing it, you know? Without a camera the only person you have to judge you is yourself. A camera is the most unbiased source of judgement on this stuff so I'd prefer if you could record your lifts but if not..then I think you should try for 195x3x3 again except try to do more reps if you can. I don't know how you warm-up for this but I'd do:
Mobility Drills
bar x 5
95 x 10
135 x 5
170 x 4
and then the work sets...

It's hard to give any advice or guidance without videos though...because all I have to refer to are your impressions and the numbers - which together may or may not be a reflection of the quality of your workout. So I apologize if my answer is vague but I hope you understand why.

lol yeah.. The reason my last warmup set has been 185 is because in other lifts, when i go too heavy on warmups (take bench for example) i find it harder to hit my set reps... For deadlifts i actually thought about doing 225 as a warmup last time but since even 135 double over works my grip, i figured that 225 would work it as well. Maybe i'll do that x2 or 3 before i try 250 next time.

Grip Training would definitely be a good idea. I was thinking of doing some static holds with the BB and maybe some farmers walks if there is any room to do them.

As far as form goes, I think i have the form down pretty damn good for my lifts. There are some guys who are really experienced whom i have befriended over the past few months, and they tell me that my form looks real good. The only comment i've ever recieved with a negative connotation was that i was going too far on squats, which i take in a good way. Maybe one time when I have a friend go with me, I will ask him to video my lifts; gym has still been packed with new years fags though so once they clear out it should be easier.

My warmup for squat is usually 95x5, 115x5, 135x5, 155x3, 175x1... working sets.

 

[Andalite]

lol yeah.. The reason my last warmup set has been 185 is because in other lifts, when i go too heavy on warmups (take bench for example) i find it harder to hit my set reps... For deadlifts i actually thought about doing 225 as a warmup last time but since even 135 double over works my grip, i figured that 225 would work it as well. Maybe i'll do that x2 or 3 before i try 250 next time.

sounds great!

Grip Training would definitely be a good idea. I was thinking of doing some static holds with the BB and maybe some farmers walks if there is any room to do them.

farmers walks are awesome. you should definitely do them.

As far as form goes, I think i have the form down pretty damn good for my lifts. There are some guys who are really experienced whom i have befriended over the past few months, and they tell me that my form looks real good. The only comment i've ever recieved with a negative connotation was that i was going too far on squats, which i take in a good way. Maybe one time when I have a friend go with me, I will ask him to video my lifts; gym has still been packed with new years fags though so once they clear out it should be easier.

Yeah record your lifts man...don't feel shy or weird or anything. I've been recording my training since I was lifting 135 lbs...I've never cared what people think. In this digital day and age I think reviewing our lifts via digital camera is one of the best things to do.

My warmup for squat is usually 95x5, 115x5, 135x5, 155x3, 175x1... working sets.

Thats fine. As you get stronger your warm-up sets will evolve. To put that into numbers, when I was Deadlifting in the 300s, here's my warm up:
135 x 5
185 x 5
225 x 5
255 x 3
315 x 3
345 << -- work sets

Last workout,
135 x 7
245 x 7
295 x 7
345 x 5
385 x 3
425 x 5 << -- work set

Also, you're just starting out (relatively) so you might need more or less warm-ups depending the workout, etc...so be open to that. In the sense: sometimes you may need an extra warm-up set and sometimes you might not. So be conscious of that.

 

[ExtraMile]

These aren't my methods because we're not discussing methods here. There is no program or golden set-rep scheme which I am prescribing.

Now, if you're asking me if my ideas will help you progress, then fuck yeah. These ideas could help anyone.

I said your methods because they are the methods or ideas that you use yourself

No, I was asking if for someone like me who is still progressing using the single set they would work any better? You said some people can progress up to x amount of weight with one set, so are you saying until that point you should do so, and get as high as you can with one set? Or are you saying from step 1 the mutliple set approach is better? Basically, would I benefit form doing it? Or would the progress be the same as I am experiencing now and I should wait until I stall to swap to multiple sets?

yes you could say I am SaiBoTs apprentice

 

[Andalite]

No, I was asking if for someone like me who is still progressing using the single set they would work any better? You said some people can progress up to x amount of weight with one set, so are you saying until that point you should do so, and get as high as you can with one set? Or are you saying from step 1 the mutliple set approach is better? Basically, would I benefit form doing it? Or would the progress be the same as I am experiencing now and I should wait until I stall to swap to multiple sets?

Multiple sets will be better than single sets for anyone especially someone like you coming back from any injury. Single sets are useless unless you are simply counting your heaviest set as a single set and discarding all sets lighter than that.

 

[oso0960]

I agree. You just gotta remember that more sets = more chance to overtrain especially with deadlifts.

 

[Andalite]

I agree. You just gotta remember that more sets = more chance to overtrain especially with deadlifts.

Exactly. Which is why each workout has to be analyzed and looked at individually.

 

[SaiBoT]

The method I told Extramile to do got me to a 475lbs deadlift and squat, it worked so far for me but it's not working anymore for my deadlift though. On EM's case and his injury it was a matter of bad form, I'm his mentor but i can't be there for him at the gym, as he is in the UK and me in the USA. For his recovery I suggested multiple sets with the same weight because it's what works best. What Andalite said is right, multiple sets is a great method for strength training as it obey to the Repeated Effort law, but has Charles Poliquin said "a method is only as good as the time it takes your body to get used to it" which is why i understand Andalite analyzes his workouts individually.

Now the only reason i don't fill ExtraMile's mind with info, info and more info is because that's a double edge knife, i'd rather teach him commitment, focus and consistency, there's alot a things he and most noobs (not saying that EM is a noob) around here don't need to know, because that would lead to confusion and aimlessness, basically what i'm trying to say is that I want him to spend his energy at the gym getting results than spending his time gathering a whole bunch of stuff and being worried all the time, K.I.S.S. sounds a bit harsh but it explains it all.

 

[Andalite]

Dude, thats fine. I wasn't making any suggestions to EM..I was making them to Josh as this is his journal and EM asked me his question out here. I know you've taken him under your wing which is why I don't make any suggestions.

Also, KISS isn't the best way according to me....Like I said: you must analyze workouts individually in perspective of the overall picture. Which is why saying "multiple sets" means absolutely nothing. All it means is that you have more than 1 work set. Thats as ambiguous as it saying "eat more; you'll grow". There are countless other factors such as sets, reps, load, intensity, density, rest intervals, etc which all factor in which I have not commented on.

I understand what you mean about being able to mentor someone from 1000 miles away...I suffer from the same problem with people whom I guide. That is why I always insist that if they want my true suggestions, they should record all their lifts and any others I specify because without these recordings, all we're doing is going by their words and we all know how difficult it is for us to perfectly critique ourselves.

 

[SaiBoT]

Dude, thats fine. I wasn't making any suggestions to EM..I was making them to Josh as this is his journal and EM asked me his question out here. I know you've taken him under your wing which is why I don't make any suggestions.

Also, KISS isn't the best way according to me....Like I said: you must analyze workouts individually in perspective of the overall picture. Which is why saying "multiple sets" means absolutely nothing. All it means is that you have more than 1 work set. Thats as ambiguous as it saying "eat more; you'll grow". There are countless other factors such as sets, reps, load, intensity, density, rest intervals, etc which all factor in which I have not commented on.

I understand what you mean about being able to mentor someone from 1000 miles away...I suffer from the same problem with people whom I guide. That is why I always insist that if they want my true suggestions, they should record all their lifts and any others I specify because without these recordings, all we're doing is going by their words and we all know how difficult it is for us to perfectly critique ourselves.

I meant KISS regarding giving away info that's why i separated my post in 2.

I assumed that when i associated the multiples sets with the repeated effort law you would understand my point... after all your workouts are based upon it.

 

[Andalite]

I meant KISS regarding giving away info that's why i separated my post in 2.

Oh my bad. I agree with you. Sometimes knowing less is better than getting caught up in the details...like Chad Waterbury. He always has great ideas but he gets so caught up in the nitty gritty details he loses track of the big picture.

 

[SaiBoT]

Oh my bad. I agree with you. Sometimes knowing less is better than getting caught up in the details...like Chad Waterbury. He always has great ideas but he gets so caught up in the nitty gritty details he loses track of the big picture.

Exactly, I'm guilty of that sometimes (many times), but as i grow older things are getting better . I like Waterbury articles, once i tried a wave loading protocol for increasing bench pressing strength, too bad i didn't have the tools for microloading @ the time. But i'll give it a go once i stall on Kelly Bagget's protocl.

 

[Andalite]

Exactly, I'm guilty of that sometimes (many times), but as i grow older things are getting better . I like Waterbury articles, once i tried a wave loading protocol for increasing bench pressing strength, too bad i didn't have the tools for microloading @ the time. But i'll give it a go once i stall on Kelly Bagget's protocl.

I love Kelly Bagget's work.

Waterbury is an idiot..new routines every month lol...like I said: he has some solid concepts but gets too wound up in the tiny picture.

 

[JDid23]

today was pretty long.

Squat
95x5
115x5
135x3
155x3
175x5
185x4
190x2 (lost balance a little on 2nd rep, coulda done 3rd, didn't want to risk)
135x12- PR
115x10

DB Row
35x8
45x7
55x5- PR
30x15- PR

Incline DB
40s x8
50s x7 (left got 8, right got 7)- PR
30s x 12

Standing Calves
90x10
110x10
120x10
130x10- PR?

Rope Pushdowns
30x12
35x8
42.5x8 (didn't pull the rope apart on last few cuz it was too hard. is this ok?)

Abs- no motivation... superset highest decline + 10 pound weight on stomach... leg raises
15... 10- PR

Grip work- static BB Hold
135 x 45ish seconds- PR


Comments: idc how much i squat; i never want to have to compromise my form. I am going to drop to working sets of 5 with 155, 165, and 175 next workout- i think it's worth it regardless of how much i am squatting. My form even gave out on the last rep with 185. DB Row was good today, and i surprised myself on incline DB... going to go for 55s x 5 next workout. Standing Calves were ok, pushdowns i am not sure if it's ok to not pull the rope apart on last few reps if i am not able to? Abs were ok, and the static BB Hold was hard for my grip; was good though.

 

[Andalite]

Great work, dude.

 

[JDid23]

Thanks anda.. my diet has been pretty legit so far today;

cheeriors/milk, protein bar/water/vitamins.... pwo shake, protein bar (small one), peanut butter, chicken/broccolli/brown rice, and my moms making chicken now. also been drinking a lot of water.

 

[ExtraMile]

damn lol how can u lift when you have only eaten cheerios, milk and a protien bar beforehand

 

[JDid23]

damn lol how can u lift when you have only eaten cheerios, milk and a protien bar beforehand

the same way i normally lift ?? my pre workout diet has been shitty because i play intramural basketball on those days for now, and i just go after the game. Will have to start going home before i lift and getting some food.

 

[ExtraMile]

oh yeah and what happened to the thing you said about if I come back and squat more than you then thats the day u stop lifting?

lol j/k

 

[Andalite]

You should carry a shake with you to the gym. I do. I mix Dextrose and Whey. Cheapest and best pre/during workout nutrition ever. I have a little bit just before I lift and then I sip it during my workout...

 

[Tblock1]

On the more sets or less sets thing: I made the fastest progress on bench with lots of heavy hard sets, not one top set. However with deadlifts I have been adding 5-10 lbs a week with one heavy set, so that is what worked for me. EM, I think when you come back you should do one heavy set until you stall, then try more sets.

 

[JDid23]

today was eh.. my friend was there cuz i told him i'd swim after, but he wouldn't stfu even during my lifts.

Clean and Push Press
45x3
95x1
105x3
110x3
115x3- tied PR
120x3- PR

Front Squat (not as much warmup. 2 people working in)
95x3
115x4
120x5- PR
125x4- PR
130x3- PR

Chinups- bad
12 total
5
4
3

Skull Crushers
EZ Bar + 10 x 8
EZ Bar + 20 x 8
EZ Bar + 30 x 7- PR

SLDL
45x6
95x5
115x8- PR
135x6- PR

skipped abs and swam- 7 laps

Comments: wasn't that bad actually now that i look at it. My friend was just so damn annoying i couldn't focus. He didn't talk during my sets, but it was harder to focus overall. 120 on clean and push press was hard, but 125 should be doable next workout. On front squats, my whole body was like shaking to stabilize the weight- Was still solid though. I can't wait to try them with 45s on each side. Chinups went to shit today. I think my back was more sore than usual from doing clean and push presses. Skull crushers i'll do 20,25, and 30 for my working sets next time, and for SLDL i feel like my grip is the weak link, so i'll have to add in some more grip training at the end of each workout. Farmers walks are going to be too hard as there is no space in my gym, but some static holds with the BB should be good

 

[oso0960]

Good shit man. Reading this just reminded me that I need to grip today still...

 

[ExtraMile]

today was eh.. my friend was there cuz i told him i'd swim after, but he wouldn't stfu even during my lifts.

Clean and Push Press
45x3
95x1
105x3
110x3
115x3- tied PR
120x3- PR

Front Squat (not as much warmup. 2 people working in)
95x3
115x4
120x5- PR
125x4- PR
130x3- PR

Chinups- bad
12 total
5
4
3

Skull Crushers
EZ Bar + 10 x 8
EZ Bar + 20 x 8
EZ Bar + 30 x 7- PR

SLDL
45x6
95x5
115x8- PR
135x6- PR

skipped abs and swam- 7 laps

Comments: wasn't that bad actually now that i look at it. My friend was just so damn annoying i couldn't focus. He didn't talk during my sets, but it was harder to focus overall. 120 on clean and push press was hard, but 125 should be doable next workout. On front squats, my whole body was like shaking to stabilize the weight- Was still solid though. I can't wait to try them with 45s on each side. Chinups went to shit today. I think my back was more sore than usual from doing clean and push presses. Skull crushers i'll do 20,25, and 30 for my working sets next time, and for SLDL i feel like my grip is the weak link, so i'll have to add in some more grip training at the end of each workout. Farmers walks are going to be too hard as there is no space in my gym, but some static holds with the BB should be good

that it why i never train with people i know from outside of the gym...

 

[JDid23]

oso- thx.... do you do anything for grip besides the thing you squeeze?

EM- yeah i know exactly what you mean.. Whenever i workout with him he's usually lifting, but he lifted yesterday so he just followed me around

 

[Tblock1]

oso- thx.... do you do anything for grip besides the thing you squeeze?

EM- yeah i know exactly what you mean.. Whenever i workout with him he's usually lifting, but he lifted yesterday so he just followed me around

Lol. Yeah the guy I work out with talks to me in the middle of sets sometimes, lol it sucks

 

[Andalite]

Sometimes things happen but you had a good workout so kudos to you

 

[ExtraMile]

i suppose for the RDL you could use straps if:
-you arnt bothered about grip strength and/or forearm size
-your more bothered about ham/glute/back size and strength than forearms
-you dont want to ever compete in a strength sport where grip is required
-your grip is weak and u hate training it lol

 

[Tblock1]

i suppose for the RDL you could use straps if:
-you arnt bothered about grip strength and/or forearm size
-your more bothered about ham/glute/back size and strength than forearms
-you dont want to ever compete in a strength sport where grip is required
-your grip is weak and u hate training it lol

So.....don't use straps

 

[JDid23]

i suppose for the RDL you could use straps if:
-you arnt bothered about grip strength and/or forearm size
-your more bothered about ham/glute/back size and strength than forearms
-you dont want to ever compete in a strength sport where grip is required
-your grip is weak and u hate training it lol

i am going to stick with it for now... thanks!

Today i want;

Deadlift- 250x6x2... 250x6x1 is a PR on its own, so i won't be upset if i don't get 6 reps the 2nd set.
Bench- 135x something.. 145 was way too hard for some reason, and the last 2 weeks i've fucked on it.
BB Curl- will see.. haven't done these in a while
Seated DB Press- much harder than i anticipated. will go for 15, 20, and 25 pound DBs today.
Seated Calves- last set more than 70 pounds.
CGBP- 105 on last set for hopefully 8-12

 

[Andalite]

You better not be upset if you nail a PR twice on one exercise in one workout!!!

Good luck!!!

 

[oso0960]

oso- thx.... do you do anything for grip besides the thing you squeeze?

The thing I squeeze huh? lol I do a lot of grip work, usually every day, but I don't post it in my log. specifically for my grip I close grippers, pinch plates and play with thick bars.

 

[ExtraMile]

i agree, having a strong grip is badass, I never have any trouble with my grip except for one exercise, kroc rows, when I go superheavy and dumbell rolls around in my hands and gripping it for high reps gets hard...

 

[JDid23]

I consider today to be one of my best workouts ever!! deads/bench took almost an hour!

Deadlift
135x3
155x3
185x3
225x1 (switched to left under/right over here)
250x6- PR
250x6- tied PR
185x6 (double over- grip hard)

Bench
45x8
65x5
95x5
115x3 (harder than it should be)
135x6 (medium spot on 7th)
135x5 (no spot)
135x3 (small-medium spot on 4th)
95x8

BB Curl
45x8
50x8- PR
55x8- PR

Seated DB Press- could have done more on all, want to progress like this
15s x 12- PR (reps)
20s x 12- PR (reps)
25s x 8

Seated Calves
45x11
50x9
55x2 (i felt something in my left leg above my calf.. i stretched my quads before this, maybe hammies?)

CGBP
45x8
65x8
95x10
105x6 ( medium spot on 7th)- maybe PR?

Static BB Hold- 135 x 25ish seconds (grip already dead)


Comments: Today's workout was sick!! Deads weren't even that hard, and before my first set some kid (pretty big) came up to me and asked his friend if he was going to deadlift that much weight, and when he said i was deadlifting it with good form, his friend was surprised as hell. Ego for me Bench was decent.. No PRs, but i'll take the 3 sets with the weight. Curls were solid- had to cheat a bit on the last few reps with 55, but the rest were good. Seated DB Press i am going to up the weight 5 pounds per set x 12, x12, x8 until i stop progressing. Not sure what was wrong with calves today, but if it keeps hurting next workout i'll look deeper into it. CGBP was ok, not great though- going to drop to 90,95,100 for next workouts sets. On static BB Hold, my grip was shot as fuck.

Side question; I was talking to my dad the other day about calouses, and he said they can turn into warts if they're not taken care of. Today, i have some pretty nasty ones- anyone have any remedies they use for calouses? He wants me to use gloves, but i already told him i am not a pussy and i don't want to have to buy a purse to match my lifting gloves.

 

[ExtraMile]

iv had caloused for the best part of 18months and never turned to warts, i love my rough hands and they help with gripping

 

[Tblock1]

Only way they can turn into warts is if they are open wounds and you catch it from someone else. They don't magically turn into warts though lol.

 

[Andalite]

I am not getting into this wart discussion...It doesn't make sense how calluses can turn into warts lol...

So, back to the grip issue: what grip exercises are you doing? I think you should most definitely incorporate some into your routine. You don't want your grip to such when your body can deadlift more weight. Also, the logic for gloves makes no sense: if you wear gloves your holding a larger diameter and we all know that holding a thicker bar is MUCH more difficult than holding a thin(er) bar so using gloves would limit you.

Ok, regarding Deadlifts, I think you did a good job. I am not much to compliment things unless they're worth it so don't be offended if I don't cheer for you workout by workout. I am a critique so it is my responsibility to bring out your faults. Right now it looks like you did fine.

So, this week you did 2 sets of 6 reps with 250 lbs. That pretty good. Especially when you compare it to your workout last week.

Next week, I'd like you to do 3 sets of 6 reps with 250 lbs. The same rules apply: 3-5 minutes rest minimum. Some tips for Deadlifts:

1.) Do not squat the bar up. This is a PULL. Stance should be shoulder width or less. You don't need to spread your legs on the floor.

2.) Your ass should move at the same time as the bar. Everything moves together.

3.) Your ass is above the level of your knees and below the level of your head.

4.) Shoulder blades retracted.

5.) Shoulders ahead of the bar.

6.) Face forward - not up, not down. Just forward.

7.) PULL!!!

Easy peasy. Just remember these things and here's the hard part: these things must be ingrained into your technique. So, you cannot go to the gym and THEN think about them. No no. Write them down and visualize the lift on your off days. Do it like 100 times before your workout - initially this important because if you do this right then later down the road it will become second nature to you. So, visualize the lift and go over these tips in your head.

I am not someone to give advice on bench press (though the guys who train with me have benched 315+ because of my advice) so I suggest you ask SaiBoT for some tips. I don't think you should use a spot. Take a lighter weight and work on it. Ask SaiBoT...he knows better.

Good job today but don't get caught up in these small victories. Get hungry for a 300+ lbs Deadlift....

 

[JDid23]

Thanks andalite! Do you think doing 3 sets with 250 is better for next workout, or should i try to hit 2-3 sets with 255? I am confident i could have done a 3rd set of 6 with 250 today on deadlifts. I am very big on keeping good form, and have no problem cutting my ego in order to attain it. For deadlifts, i actually already focus on everything you said, although one thing i should focus on more is locking out with my hips. I usually do it, i just don't think about it as much.

about benching, i will definitely give saibot a PM. I think that's a good idea as my bench and some squat could use some improving and i would love some tips on how to go about doing so.

 

[Tblock1]

Thanks andalite! Do you think doing 3 sets with 250 is better for next workout, or should i try to hit 2-3 sets with 255? I am confident i could have done a 3rd set of 6 with 250 today on deadlifts. I am very big on keeping good form, and have no problem cutting my ego in order to attain it. For deadlifts, i actually already focus on everything you said, although one thing i should focus on more is locking out with my hips. I usually do it, i just don't think about it as much.

about benching, i will definitely give saibot a PM. I think that's a good idea as my bench and some squat could use some improving and i would love some tips on how to go about doing so.

Just my opinion, but I think you should got for 3 sets of 255. No reason you can't make the jump, and if you only get 2 sets you got stronger so it's cool.

 

[JDid23]

Just my opinion, but I think you should got for 3 sets of 255. No reason you can't make the jump, and if you only get 2 sets you got stronger so it's cool.

yeah that's what i was thinking as well. Surprisingly enough, the 250 wasn't too challenging and i was able to keep good form on every rep (2 people watched me thoroughly). My deadlift has been fucking soaring lately, and it feels great.

Towards the end of Feb/beginning of March, i want to try to go for my 1 RMs. I know i have a while to go until this happens, just wanted to see what you guys think my 1 RM might be a month down the road. My current PRs are;

Bench- 140x5
Dead- 250x6x2
Squat- 195x3x3 (deloading though)


Oh, and also andalite i am aware this was a small battle in the scheme of things- 300 can go fuck itself- i want 315

I am also going to be taking progress pics (3 months in now) hopefully on Sunday.

 

[Andalite]

Dom't sweat the current prs man....Forget about them. Think bigger: you want to get to 300. Thats a milestone. Going from 250 to 255, etc is just mental when you compare 250 to 300.

So, having said that, firstly: if you try for 255x6x3 next workout and you get it, then thats just AWESOME. If you don't, then there's no harm done but you're not stronger either. If you (for example) get only 255x5x2, then thats nothing special whatsoever because you could've gotten that today. So in context of TODAYS workout, thats not too hot.

Therefore, let me take you back to what I said about being able to think on the spot: it takes time to develop and sometimes you will get it wrong but in time you'll be able to become an expert at judging yourself. THEREFORE, I think you should go into your workout with an open mind. Do your warm-ups and see how they feel. Set up the bar for 250. Do 6 reps. If you get them, add 5 lbs and do another 6 (after sufficient rest naturally). If you get THAT, then do a third set with either 255 (depending on how set #2 felt) or add another 5 lbs and nail 260 for 6. But, for the first 2 sets I want you to get 6 reps. The third set you can get 5 but don't get anything less than 5. Not for now.

 

[ExtraMile]

4.) Shoulder blades retracted.

wait, what? retracted means they are pulled back together right? Why would you tell him to do this? it will increase the distance he has to pull my bar and make him have to bend down even further, making it a harder lift, that is why some PLers and advanced lifted roll their shoulders forward as far as they can - so it decreases the ROM and allows more weight to be lifted, I know konstantinovs is a big fan of this style too...

 

[Andalite]

wait, what? retracted means they are pulled back together right? Why would you tell him to do this? it will increase the distance he has to pull my bar and make him have to bend down even further, making it a harder lift, that is why some PLers and advanced lifted roll their shoulders forward as far as they can - so it decreases the ROM and allows more weight to be lifted, I know konstantinovs is a big fan of this style too...

Look, he's a beginner...he's lifting 250 lbs at the moment. I know that there is no way he's gonna be able to keep them "retracted" forever. At some point (whether it be 350 or 400 or 450 lbs he will start rounding his upper back. I know that. BUT, if he thinks about retracting them he will be forced to focus on his form and that way - the exact thing as you said will happen: his upper back will round not his lower back. And why will only the upper back round? Because he is still trying (mentally) to keep his shoulders retracted except the weight is too heavy. So? So he is less prone to an injury plus he can use his rounded upper back to lift more. All this because when he was lifting light weights (light is a relative term here, I know), he forced his body to remain rigid.

Also there is a big difference when Konstantinovs rounds his back deadlifting 950 lbs versus you and me rounding it at 300. He doesn't force his upper back to round (neither do any of the other big conventional pullers - Bolton and Bennedict Magnusson)..it just happens because he's lifting such massive weights.

 

[ExtraMile]

ok i didnt reccomend he rolled his shoulders all the way forward and rounded his upper back, i just read through the post and saw that it wasnt so clear, my mistake

 

[Andalite]

ok i didnt reccomend he rolled his shoulders all the way forward and rounded his upper back, i just read through the post and saw that it wasnt so clear, my mistake

No worries, dude.

 

[ExtraMile]

retracting his shoulder blades will help with trapezius stength which can help your overall deadlift numbers, I just realised that...

 

[SaiBoT]

Also there is a big difference when Konstantinovs rounds his back deadlifting 950 lbs versus you and me rounding it at 300. He doesn't force his upper back to round (neither do any of the other big conventional pullers - Bolton and Bennedict Magnusson)..it just happens because he's lifting such massive weights.

Actually bro Konstantinov rounds his upper self consciousnly, he works it. I'll show you an article about Konstantinov saying it. There you go. Scroll until the technique part.

Train 4 days in a 8-10 day period
Squat every time: light, medium, heavy, ME. He squats OLY-style, because it help deadlift more, than regular squats.
Bench and Deadlift twice.
Accessory work for deadlift - deficit pulls, hypers, reverse hypers, leg kurls.
Abs is very important for big pull. 6-8 heavy sets with bands (2 green or 1 blue).
Pull-ups. He can do 15 reps with 30kg, or 50 with his BW. Lats is also important
He doesn't use straps and wear belt only on max weights.
On every deadlift day he change main exercise (deadlift from blocks, deadlift from hang, deficit deadlift, deadlift from the floor for reps)

Here's a rough translation of an interview I found in Russian with Konstantinovs. There's some great information in it and his training is very specific. (Credit: Jurijs Gucans)

Background

He was born in 1978 in the small town of Liepaya in Latvia. Parents were normal people with no background in sports.

Started in sports at the age of six with gymnastics, and later spent a few years doing wrestling and judo. By 11 he was already quite strong and could do 42 chin-ups.

At 15 he began lifting weights at the gym, initially doing bodybuilding training, but always lifted with the intention of getting stronger. Was already 6ft tall, 160lbs, and deadlifting 475.

At 17 he started training as a powerlifter, getting most of his training and nutrition information from magazines.

Started competing in 1997 and went on to set over 100 Latvian records. He is the national champion in all 3 power lifts and has the biggest total.

In 2002 as a junior he lifted a total of 2210lbs, a world and European record at the time, and he also set a junior WR with a 860lb (360kg) deadlift.

Later that year he recorded 2295lb total in Helsinki (WPC) setting a world and European record in the bench press with 596lbs.

In 2003 in the world championships (GPC) in Austria he was the overall champion setting two world records in the deadlift: 884 followed by 897lbs.

In 2004 won the GPC "World cup" in Slovakia in the 275 class.

In 2005 he totaled 2317 in the IPF and went on to set a WR deadlifting 906 (411kg, no suit) in the 275 class, beating a record held since 1982 by 1kg.

In 2006 he focused exclusively on the deadlift and at the Latvian nationals (WPC-IPF) pulled 948 @ 275 to break his 2005 WR by 19kg (this time in a ****l DL suit) after tokens in the squat and bench press.

His main goal is to beat Andy Bolton's world record (which at the time of the interview was 971).

Training

He has recently given a lot more attention to rest and recovery which he believes is extremely important at his level so he trains more intuitively. He trains the deadlift 2x every 9-12 days, but it all depends on how he's feeling, so if he's feeling slightly fatigued he prefers to rest another day or two before deadlifting again.

His main assistance exercise is pulling off 3-4" blocks (8-10cm).

The overall volume of his deadlift training is very high, going up to 20 sets.

He splits his deadlift workouts in half with 20-30 minutes rest between them. Rest times on work sets are typically 3-5 minutes.

He trains without straps or a belt.

From a recent training session:

Deadlifts from the floor

260 x 5
350 x 5
440 x 3
530 x 1
620 x 1
705 x 1
795 x 1
860 x 4

Rest 30 minutes

Pulling off blocks

375 x 5
485 x 5
660 x 1
750 x 5
815 x 5

Hyperextensions on a 45° bench with 60kg (132lbs) for 2 sets of 20 reps

Reverse hyperextensions with 50-70kg (110-155lbs) for 2 sets of 15-20 reps

Biceps: 2 x 20

Presses: 6 x 15-25

Speed work:

5 x 5 Oly squats with knee wraps

8-10 single speed pulls from the floor with bands that add 130kg of tension to the lockout. He increments his speed work by 5kg (11lbs) each workout. His last speed pull session involved 240kg for 10 singles with 130kg of band tension.

Technique

He explains that while he pulls with a rounded back, it is only his upper back (from the chest up) that is rounded and it stays this way throughout the entire lift. It allows him to lift the maximum amount of weight for his proportions. He said he deadlifted with a straight back and more leg drive years ago but it would not allow him to lift more than 340kg (750).

The biggest influence on his deadlift training has been Ano Turtiainen of Finland, who has given him a lot of advice on his form.

Early on he took his deadlift from 340kg (750) to 390kg (860) in 7 months without increasing his body weight with his technique and training based on US methods, and reached 407kg (895) at a body weight of 118kg. This is where progress stalled and he had to look at other methods.

He now uses a combination of speed work and higher volume training with 75-90% of his max, assistance exercises, and "Westside" training methods. His current training methods have allowed him to take his deadlift to 430kg (948).

At his last competition he did not know how much he could lift but having since analyzed his performance he believes it is not his limit. He wants to go to the United States in 2007 to break the world record.

Training secrets

He explains that intra-abdominal pressure is very important and a belt should be used sparingly. He only uses it lifting maximum weights. He doesn't feel a belt adds anything to his deadlift. He feels sumo lifters benefit more from a belt and that for conventional deadlifters it's only necessary for stability and a little assistance at the start of the lift.

He doesn't use straps in training and doesn't have any problems pulling weight off the floor. In the rack he's pulled 500kg (1100lbs) and held onto it for 8 seconds.

The psychological side of lifting is of great importance to him. Before record attempts, he gets into a state of extreme mental excitation. To lift maximal weights he lifts quickly and aggressively. He puts fear out of his mind. There is no thinking of limits or barriers.

Recently he has excluded powerlifting squats from his training and only squats Olympic style which he feels is better for developing the legs and hip muscles. He also trains the posterior chain with other exercises.

Plans for the future

To break the world record in the deadlift he knows he must specialize in it but he would like to eventually return to being competitive in all three lifts and put up a big total.

He loves the sport of powerlifting and is not in it for money or glory. It is a "way of life." It gives him strength, confidence, develops character, willpower, all qualities that are necessary in everyday life.

 

[Andalite]

Actually bro Konstantinov rounds his upper self consciousnly, he works it. I'll show you an article about Konstantinov saying it. There you go. Scroll until the technique part.

I've read the article (thanks for posting it - I wanna save it) and you're right: he does round his back on purpose. BUT:

He explains that while he pulls with a rounded back, it is only his upper back (from the chest up) that is rounded and it stays this way throughout the entire lift. It allows him to lift the maximum amount of weight for his proportions. He said he deadlifted with a straight back and more leg drive years ago but it would not allow him to lift more than 340kg (750).

Which is why I said that it's fine if rounding of the back happens at heavier weights but Josh shouldn't be focusing on round his back at all at the stage he is at right now.

And I think KK has to round his back - the guy's as tall as a freaking tree lol...

 

[Andalite]

He loves the sport of powerlifting and is not in it for money or glory. It is a "way of life." It gives him strength, confidence, develops character, willpower, all qualities that are necessary in everyday life.

Thats just awesome to read, man

 

[SaiBoT]

I've read the article (thanks for posting it - I wanna save it) and you're right: he does round his back on purpose. BUT:



Which is why I said that it's fine if rounding of the back happens at heavier weights but Josh shouldn't be focusing on round his back at all at the stage he is at right now.

And I think KK has to round his back - the guy's as tall as a freaking tree lol...

Yeah i was kinda reluctant to discuss it because none of us here should workout with rounded upper back, heck going over 600lbs it just isn't for everybody. TMI can hinder progress.

Everytime i see his videos i'm totally blown away. He is just sick and never loses the grip on the bar wtf!!!

 

[Andalite]

Yeah i was kinda reluctant to discuss it because none of us here should workout with rounded upper back, heck going over 600lbs it just isn't for everybody. TMI can hinder progress.

Everytime i see his videos i'm totally blown away. He is just sick and never loses the grip on the bar wtf!!!

I am glad we're on the same page, bro.

KK is just plain awesome. He never seizes to amaze me and he's the only guy who can Deadlift 950 lbs in training, hold it at the top, roll his eyes, whistle and give a wink before putting it down. Thats just incredible!

 

[SaiBoT]

I am glad we're on the same page, bro.

KK is just plain awesome. He never seizes to amaze me and he's the only guy who can Deadlift 950 lbs in training, hold it at the top, roll his eyes, whistle and give a wink before putting it down. Thats just incredible!

Woohah!!!

 

[Tblock1]

Wow awesome post Saibot! Did you see the part where it says he was 6 foot 160 pounds pulling 475?

 

[SaiBoT]

Wow awesome post Saibot! Did you see the part where it says he was 6 foot 160 pounds pulling 475?

Of course it means he was born a freak but also he works very hard!!!

 

[JDid23]

today was ok.. didn't feel terrible, but definitely didn't feel great.

Squat
95x3
115x3
135x3
155x3
175x1
185x2- PR 5x2
185x2
185x2
185x2
185x2
155x6
135x8
95x10

DB Row
45x7
50x6
60x5- PR
40x10

Incline DB
45s x8
55s x3 (left got 4)-PR
40s x 10

Standing Calves
90x10
110x10
120x10
140x12- PR

Rope Pushdown (want to swap these... hate them)
30x12
35x8

BB Complex- 6 reps squat, hang clean, OHP, front squat, row
45 pounds
65 pounds- only 3 front squats


Comments: Considering i didn't feel great today, wasn't bad at all. I am following something Saibot gave me for squats (will post at end), and i also think i activated my hips and glutes more. I made sure to push them the fuck back before each rep more than i have before and it helped. I am expecting my squat to go up 5 pounds per week now that i think i have corrected what could have been wrong w/ my form. DB Row was good too- is it ok to cheat on them a bit? My left arm is still ahead of my right so definitely have to cheat a bit more with right, but not that much. Incline DB was hard- i didn't expect many, and i am going to drop to 50 next workout. Calves were solid, and pushdowns suck!! Maybe going to swap overhead extensions or something else for them. Instead of abs i did complexes cuz i was in the mood for them- the 65 pound one got me hella out of breath


Here is what i am following for my squats (thanks saibot)

Sunday
Heavy Squat
5x2 all sets with 90-95%RM

Tuesday
Light Squat
5x2 all sets with 80%RM

Thursday
Medium Squat
4x3 all sets with 85%RM.

 

[JDid23]

progress pics- 3 months into training- my left arm is still WAY WAY ahead of my right arm.... i am liking my back, pecs are ok for the most part i guess, and my quads are growing consistently.

Back- http://i822.photobucket.com/albums/...hirty first two thousand ten/Back-1-31-10.jpg

Front- http://i822.photobucket.com/albums/...irty first two thousand ten/front-1-31-10.jpg

Quads- http://i822.photobucket.com/albums/...irty first two thousand ten/Quads-1-31-10.jpg

Left Arm/Shoulder- http://i822.photobucket.com/albums/...two thousand ten/Left-shoulderarm-1-31-10.jpg

Right Arm/Shoulder- http://i822.photobucket.com/albums/...two thousand ten/Rightshoulderarm-1-31-10.jpg

Left Bicep- http://i822.photobucket.com/albums/...first two thousand ten/Left-Bicep-1-31-10.jpg

Right Bicep- http://i822.photobucket.com/albums/...first two thousand ten/RightBicep-1-31-10.jpg

 

[Andalite]

Next week, on Front Squats, try to hit 185 for 5 sets x 3 reps.

Also, your volume for rows is WAY too little.

Next week, do: 55x6x3 and then 65x2x2

Note: all this is weight x reps x sets. So 55x6x3 means 3 sets of 6 reps each with 55 lbs each.

 

[JDid23]

Next week, on Front Squats, try to hit 185 for 5 sets x 3 reps.

Also, your volume for rows is WAY too little.

Next week, do: 55x6x3 and then 65x2x2

Note: all this is weight x reps x sets. So 55x6x3 means 3 sets of 6 reps each with 55 lbs each.

i assume you mean back squat as my front squat is only around 130-135?? Also, i am following that program specifically from Saibot, so I am going to stick with it. Also, i think my form has been inconsistent and today i showed myself that i have to think about form before every rep and if i do that i can definitely lift more weight cuz the 185x5x2 wasn't too hard.

I agree with you on DB Rows btw. Today i felt like i wasn't doing nearly enough.. will give that a shot next workout. Btw what do you think on a little cheating during rows with the upper back?

 

[Andalite]

I think cheating on the DB rows is kinda stupid because for me DB Rows are crucial as they build my upper back and therefore translate to raw pulling power on the Deadlift. Therefore, I wouldn't cheat but I dunno how you do them so it's hard to tell. General rule of thumb: don't use torso rotation. Hit your upper back. Everybody is raving about Kroc rows but the guy rows like 170-250 lbs dumbbells...you and me aren't even close. His form on 170+ is very different from his form on say...40, you know? So don't just mimic him for the sake of it. Aim to work up to where he is at but don't ape him. Keep it strict and powerful.

Also, I am glad you're on SaiBoT's progression scheme. Definitely stick with that. I hope you are doing your mobility drills though...I know SaiBoT and I are huge proponents of them

 

[Tblock1]

Okay I am sorry, but am I missing something? He did 4 sets of rows.... seems like enough to me????

 

[JDid23]

Okay I am sorry, but am I missing something? He did 4 sets of rows.... seems like enough to me????

not all real working sets.. 45x7 and 50x6 weren't that hard.

 

[Tblock1]

not all real working sets.. 45x7 and 50x6 weren't that hard.

Oh okay have you thought of doing barbell rows? I never did them tell I started the 5x5 but I am loving them now...I had a lrage strength imbalance between bench and rows, and the rows shot my deadlift up(just got 350x5 yesterday) BTW, your deadlift and squats is catching up to EM!!!!! HAHA

 

[Andalite]

Stick to dumbbell rows. Dont do barbell rows....not as awesome as dumbbell rows.

 

[JDid23]

Oh okay have you thought of doing barbell rows? I never did them tell I started the 5x5 but I am loving them now...I had a lrage strength imbalance between bench and rows, and the rows shot my deadlift up(just got 350x5 yesterday) BTW, your deadlift and squats is catching up to EM!!!!! HAHA

Yeah... I used to do BB Rows and loved them as well, but my left arm is so ahead of my right arm (see pics if you want to know just how much) and it would always do more of the work so i switched to DB.

I know about the dead/squat too I think that since i've become more consistent on my form on squat (only 1 workout lol, but felt great) i am going to be progressing 5 pounds per workout. For deads, i'll hopefully be able to keep progressing as well!

 

[ExtraMile]

Oh okay have you thought of doing barbell rows? I never did them tell I started the 5x5 but I am loving them now...

I prefer barbell rows too. I only do dumbell rows for core, grip and because they make me feel badass using the heaviest dumbells, they also finish of my bi's after chins.

BTW, your deadlift and squats is catching up to EM!!!!! HAHA

bullshit, my back is 100% now and no way am I lettin this newbie beat me

lol

 

[the.gladiator1987]

Stick to db's until the imbalance gets better. I honestly think deadlifts pullups and bb rows are all you need for back seems to work for me. My logic is at the end of the day how much weight did you move, and the exercises with the most weight would be deads, bb rows, pullups. But like EM said db rows have their place, i actually need to work on them for my grip.

 

[JDid23]

yo glad haven't seen u in a while I agree with you, but since my left arm is doing most of the work i switched.

tomorrow- going for 125x3 clean and push press (using 45s hopefully in 2 more weeks from 2morrow!!)... Front squat going for 135x3, maybe 22 chinups, skull crushers more reps same weight, and SLDL i am going to completely lower the weight and do more sets.

also for light squat i am going to do 155x5x2... medium set will be 170x4x3 on thursday and i do these first thing before the rest of my workout.

 

[JDid23]

today's workout litteraly took about an hour and 45 minutes and it shouldn't have. I've never seen the shit this crowded.. everyone using the dam rack.

Squat- (light day)
95x5
115x3
135x2
155x5x2

Clean and Push Press
45x5
95x3
105x3
115x3
120x1
125x2
130x1 1/2- PR

Front Squat
45x5
95x3
115x3
125x5- PR
130x4- PR
135x3- PR

Chinups
17 total
6
4
4
3

Skull Crushers
EZ Bar + 20x8
EZ Bar +25x10- PR
EZ Bar +30x8- PR

SLDL
45x10
65x8
95x8
115x8- PR

Comments: no time for abs or finishing chinups.. The gym was packed as helll! Squats were easy as expected, clean and push press some guy who played football at PIT helped me with my form on the clean (was doing more of a hang clean) and wow it was crazy how much easier the clean was. Push press was harder though. Front Squats were great, chinups were eh, skull's were solid and SLDLs i want to focus more on the stretch than the weight.

2 questions;

since i learned to clean properly (as opposed to hang clean) i just fucking loved cleaning today. Would it matter if i took away the press and just did power cleans? Also, SLDLs are getting so annoying- would doing bulgarian split squats be okay instead?

 

[ExtraMile]

Wow you are only 109lbs off my squat!!! Lol

our front squat is kinda close though last time I did them I did 110 for 3 sets of 5...

 

[the.gladiator1987]

hey bro just do power cleans fuck clean and press lol

 

[JDid23]

Wow you are only 109lbs off my squat!!! Lol

our front squat is kinda close though last time I did them I did 110 for 3 sets of 5...

lol

1. i don't do box squats, i go ATG
2. today was light day.
3. your front squat is 25 pounds away regardless of reps, and i could also have done more reps
4.
5. please don't respond to the first 4 comments (or this) because i don't want to have pointless posts about "competition"


Gladiator- yeah i am definitely loving the clean part of it!! Since this guy helped me with my form, the 130 felt like the bar! Not going to get overconfident though. I'll see where next workout takes me.

 

[Tblock1]

today's workout litteraly took about an hour and 45 minutes and it shouldn't have. I've never seen the shit this crowded.. everyone using the dam rack.

Squat- (light day)
95x5
115x3
135x2
155x5x2

Clean and Push Press
45x5
95x3
105x3
115x3
120x1
125x2
130x1 1/2- PR

Front Squat
45x5
95x3
115x3
125x5- PR
130x4- PR
135x3- PR

Chinups
17 total
6
4
4
3

Skull Crushers
EZ Bar + 20x8
EZ Bar +25x10- PR
EZ Bar +30x8- PR

SLDL
45x10
65x8
95x8
115x8- PR

Comments: no time for abs or finishing chinups.. The gym was packed as helll! Squats were easy as expected, clean and push press some guy who played football at PIT helped me with my form on the clean (was doing more of a hang clean) and wow it was crazy how much easier the clean was. Push press was harder though. Front Squats were great, chinups were eh, skull's were solid and SLDLs i want to focus more on the stretch than the weight.

2 questions;

since i learned to clean properly (as opposed to hang clean) i just fucking loved cleaning today. Would it matter if i took away the press and just did power cleans? Also, SLDLs are getting so annoying- would doing bulgarian split squats be okay instead?

You could take away the press and do some seperate military pressing, that would be cool

 

[oso0960]

You could take away the press and do some seperate military pressing, that would be cool

I like this idea

 

[Andalite]

I like this idea

Me too

 

[the.gladiator1987]

me three! always worked for me. What exactly are your goals? clean and press is more if youre trying to be a OLY lifter.

And ur doing skulls thats awesome you like them or what?

 

[JDid23]

me three! always worked for me. What exactly are your goals? clean and press is more if youre trying to be a OLY lifter.

And ur doing skulls thats awesome you like them or what?

yeah i do like the skulls don't want to start dips anytime soon as i still feel it in my shoulder a bit.

One of the reasons i thought about only cleans was because i already have seated DB Press on Thursday, so i figured tilitary.aking the press out of it would be ok. Once i stall on seated DB, i will switch to OHP

 

[ExtraMile]

lol

1. i don't do box squats, i go ATG
2. today was light day.
3. your front squat is 25 pounds away regardless of reps, and i could also have done more reps
4.
5. please don't respond to the first 4 comments (or this) because i don't want to have pointless posts about "competition"


Gladiator- yeah i am definitely loving the clean part of it!! Since this guy helped me with my form, the 130 felt like the bar! Not going to get overconfident though. I'll see where next workout takes me.

lol i only said it because a few days ago u told me how close you are to my squat and so did tblock

 

[Tblock1]

Wow you are only 109lbs off my squat!!! Lol

our front squat is kinda close though last time I did them I did 110 for 3 sets of 5...

Dude I'm sorry but you can't count your box squat as a regular squat at all, your box squats were barely to parallel and box squats done like you did them are WAY easier than regular squats, The first time I box squatted I could do 285 for reps on parallel box squats, and that was when I just started squatting.

 

[JDid23]

come on guys...... i don't mind when you make general comments about lifting and stuff and am always open to advice/criticism, but please don't make stupid pointless comments about how you can lift more than i can or general topics. It's honestly just sad and if it helps your ego, then ok. I was kidding about what i said before EM- not mad right now, just sayin i already made a post asking not to say anything.. w/e though it's all good

please move posts like this to here in the future;

http://www.elitefitness.com/forum/w...nversation-weightlifting-forum-683381-18.html


Thanks.

 

[ExtraMile]

tell me about it bro iv had just 1 workout on each page because of the amount of BS talk on my log lol

 

[Andalite]

I don't care about BS talk in my log..or in any thread necessarily. However, all this internal competition is silly. Who gives a fuck what somebody else lifts? You think I go into the gym worrying how much some guy I know online is going to oust me in his workout? No man...I'm gonna be focusing on my own lifts. Thats how it should be atleast. I lift for myself so all that matters to me in the weightroom is being the best that I can be - for me.

 

[Tblock1]

I don't care about BS talk in my log..or in any thread necessarily. However, all this internal competition is silly. Who gives a fuck what somebody else lifts? You think I go into the gym worrying how much some guy I know online is going to oust me in his workout? No man...I'm gonna be focusing on my own lifts. Thats how it should be atleast. I lift for myself so all that matters to me in the weightroom is being the best that I can be - for me.

True that but competition is one of the best things to make people perform better...shit people wouldn't be nearly as strong and good as they are in life without competition.

 

[Andalite]

True that but competition is one of the best things to make people perform better...shit people wouldn't be nearly as strong and good as they are in life without competition.

True. But is this something you are competing in? If you're doing PL'ing at a professional level, then competing is crucial but do you think teams compete WITHIN each other? No way man.

Which of the two scenarios is better? You hit a 500 lbs Deadlift for 20 reps.
(a) I say "Awesome, dude. What now?"
(b) I say "Awesome. Now sit back and watch while I destroy 500 lbs and make you look like a little girl."

Which is gonna be more productive? Hell...I'd like someone to guide me to better myself. I am in this for myself. I could care less (and I don't mean anything bad by this) whether you hit 500 lbs or 600 or 200 or even 100 lbs. I'd love to cheer you on and guide you and help you and do everything possible to get you strong but no way are your achievements going to spur my progress.

Having said that, I agree with you: a little competition is fine because it brings out the best in us but when it becomes into the sole discussion in a thread where every workout is followed by "you're not catching up to X person fast enough" or "fuck you bitch I am 1000000x stronger than you" then we're losing focus of the goal here: to better ourselves.

I am not bashing you. This was just a general observation. I have nothing against YOU and this is not directed towards anything particular which you have said.

 

[Tblock1]

True. But is this something you are competing in? If you're doing PL'ing at a professional level, then competing is crucial but do you think teams compete WITHIN each other? No way man.

Which of the two scenarios is better? You hit a 500 lbs Deadlift for 20 reps.
(a) I say "Awesome, dude. What now?"
(b) I say "Awesome. Now sit back and watch while I destroy 500 lbs and make you look like a little girl."

Which is gonna be more productive? Hell...I'd like someone to guide me to better myself. I am in this for myself. I could care less (and I don't mean anything bad by this) whether you hit 500 lbs or 600 or 200 or even 100 lbs. I'd love to cheer you on and guide you and help you and do everything possible to get you strong but no way are your achievements going to spur my progress.

Having said that, I agree with you: a little competition is fine because it brings out the best in us but when it becomes into the sole discussion in a thread where every workout is followed by "you're not catching up to X person fast enough" or "fuck you bitch I am 1000000x stronger than you" then we're losing focus of the goal here: to better ourselves.

I am not bashing you. This was just a general observation. I have nothing against YOU and this is not directed towards anything particular which you have said.

I just don't know though. Many of the type of friends I have would say exactly that... "Dude 500 pounds for 20 reps are you fucking kidding me that is the weakest pussay shit I've ever heard! Watch as I destroy you with 600 POUNDS for 20 reps biatch!!!!" And I tell you, if someone said that to me I gauarantee I would be working out twice as hard to get to 700 for 20 reps. I do agree though that this competition online is stupid when we are saying "I'm 1000x stronger than you bitch from 1000 miles away lol. It's just that no many people are strong at my gym so I have to have somewhere to look for competition.

I'll try to be done f'ing with your log though jdid

 

[ExtraMile]

Who gives a fuck what somebody else lifts?

me

 

[JDid23]

come on guys... i don't mind friendly conversation/debate on topic, but i hate going back to try to find what i did last workout and not being able to as easily because people are talking about random stuff. Anyways,

Today i jammed the fuck out of my pinky. Intramurals basketball playoffs we were 7th seed, they were 2nd with 3 former school varsity players, and i dropped 8 points and 2 assists and we lost 11-10 in OT. Fucking miss basketball.. but i jammed the shit out of my pinky and it was pretty swolen, which felt weird during deadlifts. I am also just getting over being sick, and even though i felt somewhat better today i was still coughing during my workout.

Deadlift
135x3
155x3
185x3
225x3 (left under/right over from here on)
255x6- PR
255x3
245x5

Bench
45x8
65x8
95x3
115x3
135x8- PR (small spot on 8th)
135x6 (small spot on 6th)
135x4 (big spot on 5th, only count 4)
85x17- PR

BB Curl (forgot about squat after bench until 2nd set!)
45x8
45x8

Squat (medium day, fuckin tired from sick/deads/bench)
95x3
135x3
155x2
175x3
175x3
155x3 (this was medium with how tired i was.. hell, it was almost hard lol)
155x3

Seated DB Press (when i put the DBs down.. well my iphone has a crack now)
20s x 12
25s x 12- PR
30s x 8

Seated Calves
45x10
55x10
65x10
70x4 (kinda hurt but not good pain.. will keep light and higher reps)

CGBP (cut short had to go)
45x8
65x8
90x10
95x8


Comments: was an eh workout besides the fact during seated DB Press i had the DBs on my knees and kicked them up into the press... lets just say i rested the DB on my right leg on my iphone (had no headphones either today). Deads weren't that hard, but i didn't feel great overall during them. Bench was very solid, and i'll move to 140 next workout. I'll do BB Curls again this weekend because i really just kinda neglected them today cuz of squats.and time. squats were fucking hard today because i've never done them after deads and bench before. Seated DB Press was ok numbers wise lol. Seated Calves goign to stick to light weight high reps (even though i could have probably gotten 10 reps with 70 had my calf not hurt). CGBP had to go or i woulda hit 100x8 hopefully. I would have done more with 95 but no spotter.

 

[the.gladiator1987]

i think u can go way heavier with cgbp!

 

[ExtraMile]

i think u can go way heavier with cgbp!

yeah i bet you could press 135x1 if you really went for it!

about the seated calves, you keep having trouble with them so just do standing...

 

[JDid23]

yeah glad i can... i didn't have a spotter though

EM- i bet i might be able to hit that for a 1RM.... but at the moment i am focusing more on increasing weight/reps.

 

[JDid23]

today was sub-par

Squat
95x3
135x3
155x3
175x1
190x2- PR- 5x2
190x2
190x2
190x2
190x2
160x6
135x7

DB Row
40x6
55x5
55x5 (left shoulder hurt a bit so i toned it down from here on out)
45x8

Incline DB
35s x 12
40s x 10
45s x 6

Standing Calves
90x8
110x8
130x8
150x8- PR

DB Skull Crushers- First Time
15s x 10
20s x 6 (right failed on 7th)
15s x 8

Abs.. superset 10 pound plate holding in front of body...... leg raises
20....10


Comments: Squats were good and more importantly, so was my form..... i got really pumped even without my ipod by grunting whenever i took the bar off and taking it off with force. DB Rows were good, but i felt a strain in my left shoulder so i lowered it. Also didn't do as much during incline DB, and for rows i am dropping working sets to 45 and keeping STRICT form. Seated Calves were good, and skull crushers were ok but i prefer them with the EZ Bar. Abs were eh. Working out M/W this week cuz im going away tuesday, which is also why i lifted today instead of sunday

 

[oso0960]

Today was sub par? You got a PR! Nothing sub par about that

 

[Andalite]

Good stuff, Josh!!!