Ark94's Workout Log

[ark94]

Ark...rule #1: PLEASE don't write your workout like this...

That whole

1/5 - 135

Is miserably confusing.

Could you please write: sets x reps x weight

or

weight x reps x sets?

I write weight x reps x sets and it makes more sense. This whole 1/5 or whatever thingy is very confusing.....

Ok so onto your question:



Ok so here is what you did for your warm-up:



Here's what you should do:

Mobility Drills
135 lbs x 7 reps
175 lbs x 3 reps x 2 sets
205 lbs x 5 reps

Then your work sets are 225 lbs for now. So you take 225 and do your work sets.

Between warm-ups, rest for 2.5-3 minutes.

For the work sets, rest as needed. Usually it is 3-5 minutes or more. I just need you to be efficient. Go to the gym early now. Don't go in so late if you cannot workout properly.

Ok directions for next week:

DEADLIFTS: Do 4 sets of 3 reps with 225. I want to see how that goes. Record all your sets here please.

FRONT SQUATS: Do as many sets as you can for 2 reps with 135 lbs. By as many sets as you can I mean after you do 4 sets, and if you CAN do 4 sets, call it quits. But take 135 lbs and do 2 reps at a time. No more than 4 sets.



It's not a dumbass question at all. I am glad you felt that way for your 1RM attempts. I think this warm-up should work as well. Let me know what you think...

Cheers and I want to hear about those other questions from you as well!

Hey thanks for the info.
One of my questions was going to be how you wanted me to write in my logs instead of that 1/5 thing. But you anwsered that. Right now i have to eat breakfast but i will have other questions after.

Think you are able to help me with todays workout too?
Bench Emphasis

Bench Press
Dumbell Press
Dumbell Rows
Dynamic Rows
Facepulls

And you said lots of singles doubles and triples on Bench. I think i need EM for that or can you help me there? What does that mean, instead of doing a working set of say 3 sets of 5 i do different weights at singles, double or triple rep schemes?

Thanks

 

[ark94]

Here is my deadlift video from yesterday. Like i said i was pressed on time so i couldn't record my front squats.

YouTube - Deadlift Emphasis - Day 1.wmv




So a few things with my deadlift. I was trying to fix my form on my deadlift, so you might see the variance between the reps.

My main problem, if you watch the video closely is that my ass raises even before the bar is off the ground. I haven't even pulled and my ass is raising. Second is my legs lock is so quickly its unbelievable. I was trying to do some leg drive in one of the reps, and you will be able to tell which rep that was because you will be pissing your pants laughing if you have your sound up loud

I was also trying to work on my speed of the pull. I am not sure how it looks, but how can i fix this ass raising first and my legs locking out too quick? I know i ask this many times, but its my one problem.

As you can see, i was sitting back a lot lower this time around, just to see if i can get everything going together. Since my ass raised first, is that a sign that i should start out not so low? Maybe be a bit higher in my hips because i have such longer arms i wouldn't have to go so low?


Yeah sorry the questions are all over the place in this response, try as best as possible to help out. Thanks.

 

[Andalite]

What does that mean, instead of doing a working set of say 3 sets of 5 i do different weights at singles, double or triple rep schemes?

Pretty much. What you do is take 90% of your max and you do work sets with that in 3,2,1 rep ranges.

So, say you bench 100x1, ok?

Take 90% of that (which is 90 lbs)

So:

90 x 2 <<had some left in the tank
90 x 2 << felt good
95 x 1 << difficult but can plow ahead
95 x 2 << almost killed me
90 x 3 << easier

Done

I'll get to your other questions now too...

 

[Andalite]

Your form was ok. Here are the mistakes you are making:

You aren't going about setting up correctly.

First, approach the bar and put your feet where you want them to be. Get your groove right. This is the most important part.

Now, bend down with a rounded back and grip the bar. Then take a DEEEEEEEP belly breath.

After that, arch your back, retract your shoulders and lower your hips.

The BOOM!!!

Watch me when I do my Deadlifts.... YouTube - M21 W4 Deadlift Training.wmv

Also, here's the thing:

In your mind, when you start pulling I want you to STOP thinking of the Deadlift as a Squat. It isn't. It's a fucking pull. So lean BACK and use the balls of your feet to support all your weight. Think of getting the bar to your hips AS FAST AS POSSIBLE. And here's the most important thing: once you set up, if you move the bar moves. If you don't move the bar doesn't move. BUT THE BAR DOES NOT MOVE AFTER YOU HAVE MOVED. Everything happens in synchrony. Just use visualizations. Don't keep looking into the camera. Just sit and think.

I sent you all those In The Zone series articles. Why haven't you read any of that stuff? It addresses all these issues.

 

[ark94]

Your form was ok. Here are the mistakes you are making:

You aren't going about setting up correctly.

First, approach the bar and put your feet where you want them to be. Get your groove right. This is the most important part.

Now, bend down with a rounded back and grip the bar. Then take a DEEEEEEEP belly breath.

After that, arch your back, retract your shoulders and lower your hips.

The BOOM!!!

Watch me when I do my Deadlifts.... YouTube - M21 W4 Deadlift Training.wmv

Also, here's the thing:

In your mind, when you start pulling I want you to STOP thinking of the Deadlift as a Squat. It isn't. It's a fucking pull. So lean BACK and use the balls of your feet to support all your weight. Think of getting the bar to your hips AS FAST AS POSSIBLE. And here's the most important thing: once you set up, if you move the bar moves. If you don't move the bar doesn't move. BUT THE BAR DOES NOT MOVE AFTER YOU HAVE MOVED. Everything happens in synchrony. Just use visualizations. Don't keep looking into the camera. Just sit and think.

I sent you all those In The Zone series articles. Why haven't you read any of that stuff? It addresses all these issues.

Shit i knew i was forgetting something. I was going to do that after my exams, and it totally slipped my mind. I'll have to read that now.


I just got back from work. Just exhausted, i won't be able to hit the gym today at all. I'll go tomorrow morning.


Thanks for the tips on deadlifts. My feet are always the first thing that i set up, but right after that my approach is off. I'll give it a try next time and i'll have the videos up.

Thanks

 

[Andalite]

Thanks for the tips on deadlifts. My feet are always the first thing that i set up, but right after that my approach is off. I'll give it a try next time and i'll have the videos up.

Exactly. You'll get your form down soon, don't worry. Just focus and remember these little things. You can write them down on a piece of paper if you want. I still do that sometimes when I notice some bad habits creeping up on me.

 

[ExtraMile]

all 3 of the powerlifts take years to learn and perfect, you getting them wrong at this point is nothing unusual most people have a hard time learning them so dont worry

 

[Andalite]

all 3 of the powerlifts take years to learn and perfect, you getting them wrong at this point is nothing unusual most people have a hard time learning them so dont worry

Yup.

I totally agree EM and that is why I didn't bust your balls (and I am still not doing that) because of your current/recent slack in motivation.

Most of the top guys in this sport are guys who have been doing this for YEARS and years. Forget the newcomers like Littlebridge and Kroc who are so young...there are PLENTY of old time lifters like Chuck V and Fought and shit who've been doing this for 20-25 years and look at their numbers! Sometimes people forget that getting this takes TIME and effort and a part of the idea is to actually learn to lift heavy - which is why I don't like these 5x5 programs.

As ironic as this may seem (and it is ironic on two levels which I will discuss shortly) Dave Tate recently commented on his T-Muscle article (this is ironic part #1 because I am referring to that awful rag of a magazine) how most young people who are interested in getting big and strong are very scared to actually LIFT heavy weights. I think he's very very right on this and that is why I love this board: all us guys are so eager to get big and strong!!!

Now here's the ironic part #2: Tate is commenting on lifting heavy weights when he keeps tom-tomming about his bb split and what not. hahaha

 

[ark94]

Pretty damn good workout today. Love this routine so far, lots of lifts to do =D

One thing, i went at 8:30 in the morning, i said i wanted to try morning workouts again and there just not for me. But i really want them to be for me lol, i would love to have the energy to lift in the morning as i would later in the day. My bench did suffer a little, but overall everything went great. Played around with weights on db rows & press, and facepulls and dynamic row.

I did get a chance to video my bench too!!! I will have it up asap, giving my internet lets me upload considering it's unbelievably slow lol. Few things to discuss about my bench in my next post.

Bench Empashis: Day 1​

Bench Press
(weights x reps x sets)
45 x 5 x 2
95 x 7 x 1
135 x 3 x 1
145 x 1 x 1
155 x 3 x 1
155 x 1 x 1
160 x 1 x 1 (2nd rep fail)
155 x 1 x 1 (disappointed, expected more reps than just 1)

DB Press (slight incline)
(played around with weights)
35 x 2 x 1
40 x 5 x 5 (could really feel it in shoulders)
(arms went way lower than 90)
(weight was fairly light still though, was just testing it out)

DB Rows
50 x 5 x 2 (feels really light)
70 x 5 x 2 (way to heavy, shit form)
60 x 5 x 1 (perfect weight)

Dynamic Rows (warmup? :S)
95 x 5 x 1
115 x 8 x 3

Facepulls (felt it a lot in my traps)
60 x 20 x 2


Videos
Coming Soon.

Notes
Notes about bench posted when video is uploaded.

DB Rows. I cannot video these at all. I hate my gym, shitty ass setup, no place to setup the camera, too many people around where i would like to set it up.

 

[ExtraMile]

Yup.

I totally agree EM and that is why I didn't bust your balls (and I am still not doing that) because of your current/recent slack in motivation.

Most of the top guys in this sport are guys who have been doing this for YEARS and years. Forget the newcomers like Littlebridge and Kroc who are so young...there are PLENTY of old time lifters like Chuck V and Fought and shit who've been doing this for 20-25 years and look at their numbers! Sometimes people forget that getting this takes TIME and effort and a part of the idea is to actually learn to lift heavy - which is why I don't like these 5x5 programs.

As ironic as this may seem (and it is ironic on two levels which I will discuss shortly) Dave Tate recently commented on his T-Muscle article (this is ironic part #1 because I am referring to that awful rag of a magazine) how most young people who are interested in getting big and strong are very scared to actually LIFT heavy weights. I think he's very very right on this and that is why I love this board: all us guys are so eager to get big and strong!!!

Now here's the ironic part #2: Tate is commenting on lifting heavy weights when he keeps tom-tomming about his bb split and what not. hahaha

Lol Kroc ain't that young he is in his late 30's, and lilliebridge is strong, but hasn't made much progress lately he pulled 800 as a max lift when he was 18 and then got injured and is back down to high 700s now he is 20. He has alot of potential if he doesn't get injured but he is quite obviously on massive amounts of drugs since he is so much stronger than his bro's and puts up no vids for months while he is off cycle.

Besides his bench isn't that good for saying he has probably the biggest bench arch iv ever seen, his ROM is like a normal persons 3 or 4 board press. Have u seen vids of his benchpress? Still 800 dead, high 700 squat and bench in the low 500's with just wrist and knee wraps is strong as hell lol.