Big Boy Basics

[Andalite]

wow bet it feels great to be back to deadlifting! I'm really surprised you didnt lose much strength man that is very impressive!

Thanks. I was very worried about this. But even though I haven't lost as much strength as I thought I would, it will still be an uphill task to take my 455x2x2 to 500x1 again!

I had a horrible deadlift workout yesterday I was at my cousins gym in souther cal and I had to deadlift in the power rack, which was slanted downwards so the bar kept rolling towards the wall. Then when I went to do 410 for res I found out the bar's knurling was polished.....I gt 410 halfway then it felt like it was going to drop out of my hands! Even with straps I only got 1 rep because the straps even slipped off the bar especially on my left hand so it got all out of balance making the rep 3x harder. grgrgrgrgrgrggr I'm so pissed! Plus everyone in the gmy was staring at me like wtf is e doing deadlifting lol! But since it was such a light workout (warmups and 410x1) I'm going to deadlift again Tomorrow or tuesday. Seriously though those were like the shitiest barbells ever!

Firstly: that sucks almost as bad as my old gym. However: you want to Deadlift 2x a week? That is retarded!!!! Don't do that. It's not a good idea.

Actually though one question I dont know if you know this but after a cardio workout what sort of recovery meal would you suggest? Check my fitness log if you want to see the cardio

I did have a peek. For all the endurance stuff you need to eat a lot of calories. Or you can eat at a deficit. It's a delicate balance between losing strength and staying lean while doing this endurance stuff.

I am not sure how to proceed. Eat a lot of protein though. A few years ago I ran an experiment on me with the guidance of a doctor. I took a blood test. Test levels were at the upper end of the normal range. After 2 months of severe conditioning work without eating properly those test levels dropped to the bottom range of the normal range. So, I stopped the endurance and cleared up my diet. Boom. I'm back. I check my levels every 6 months or so and they've been above normal which is what they should be given my age (21-22). So whatever you do, proceed carefully with this. Do some research.

I still do conditioning work though....you've seen my hip mobility / ab drills....I still do that stuff but whenever I do that, I make sure my diet is up to par. No getting lazy to consume more protein and fats. I also up my carbs by a lot. But I make sure all those carbs happen right after my workout.

I know I may sound vague. I've tried to make it as specific as possible though. Whenever I do conditioning drills I make sure to eat a lot of carbs post workout and I increase my overall protein and fat intake for that day as well. The rest of the days are usually low-carb so it's a non-issue.

 

[Tblock1]

Thanks. I was very worried about this. But even though I haven't lost as much strength as I thought I would, it will still be an uphill task to take my 455x2x2 to 500x1 again!



Firstly: that sucks almost as bad as my old gym. However: you want to Deadlift 2x a week? That is retarded!!!! Don't do that. It's not a good idea.



I did have a peek. For all the endurance stuff you need to eat a lot of calories. Or you can eat at a deficit. It's a delicate balance between losing strength and staying lean while doing this endurance stuff.

I am not sure how to proceed. Eat a lot of protein though. A few years ago I ran an experiment on me with the guidance of a doctor. I took a blood test. Test levels were at the upper end of the normal range. After 2 months of severe conditioning work without eating properly those test levels dropped to the bottom range of the normal range. So, I stopped the endurance and cleared up my diet. Boom. I'm back. I check my levels every 6 months or so and they've been above normal which is what they should be given my age (21-22). So whatever you do, proceed carefully with this. Do some research.

I still do conditioning work though....you've seen my hip mobility / ab drills....I still do that stuff but whenever I do that, I make sure my diet is up to par. No getting lazy to consume more protein and fats. I also up my carbs by a lot. But I make sure all those carbs happen right after my workout.

I know I may sound vague. I've tried to make it as specific as possible though. Whenever I do conditioning drills I make sure to eat a lot of carbs post workout and I increase my overall protein and fat intake for that day as well. The rest of the days are usually low-carb so it's a non-issue.

Thanks that helps! As for the 2x deadlifting a week I am only going to do it once. I deadlifted yesterda 7/3/10, next I am going 7/5 or 7/6, then 7/9. After that I am back to every Friday.

 

[Andalite]

Thanks that helps! As for the 2x deadlifting a week I am only going to do it once. I deadlifted yesterda 7/3/10, next I am going 7/5 or 7/6, then 7/9. After that I am back to every Friday.

Thats too much Deadlifting for me. But if all your other days are complete rest days then it could work for the short term. But that means no upper body or any other form of training including cardio.

 

[Tblock1]

Thats too much Deadlifting for me. But if all your other days are complete rest days then it could work for the short term. But that means no upper body or any other form of training including cardio.

Well I originally deadlifted 3 days a week when I first started, and I was doing in the 300's. But obviously that is not a good strategy....still I think one week will be fine....i'm just going to follow the routine you gave me earlier but do squats after deadlifts on monday. I want to gain back the strength quick

 

[Andalite]

Well I originally deadlifted 3 days a week when I first started, and I was doing in the 300's. But obviously that is not a good strategy....still I think one week will be fine....i'm just going to follow the routine you gave me earlier but do squats after deadlifts on monday. I want to gain back the strength quick

It's risky. Listen to your body. I hope this experiment works!

 

[Andalite]

PISTOL SQUAT TRAINING - Mesocycle 23 Week 1

A long long day...

Pistol Squats Density Training @ 13 minutes:
7 + 7 + 5 + 6 + 6 + 4 = 35 reps TOTAL
Destroyed me. This is one damn difficult exercise! I did 5 more reps than last time...so awesome!!

Bodyweight Pull-up Cluster Sets:
(BW x 3 reps x 4 mini-sets) x 5 cluster sets

Cable Wood Chops: 4 sets of 10 reps

I took the video of the entire 13 minutes of Density Training. It's up on MegaUpload.

Here's the link if anyone is interested: MEGAUPLOAD - The leading online storage and file delivery service

 

[the.gladiator1987]

Hey bro nice pistol squats. Had a question

Onsquats i do the bar to warm up, then 95lbs for 15-20 reps, then 135 but 35 hurts. So do i keep doing 95lbs and keep tryin 15 until it doesnt hurt? Also with deadlifts 135 was easy so now what

 

[ExtraMile]

I used to deadlift twice a week successively...

well actually not quite twice a week, but twice every 9 days. I would do romanian deadlifts one day and conventional deadlifts the other day.

 

[Andalite]

SQUAT TRAINING - Mesocycle 23 Week 1

I was supposed to train last night at 9 pm but I decided to take a nap at 7:30 and woke up at 10. Such a silly mistake haha...

Front Squats:
275 lbs x 3 reps x 3 sets
I am pretty angry about this. I don't know about you guys but I HATE using the safety racks for Front Squats. For some reason my mind is messed up and every time I use the safety racks my form goes to shit because I invariably "cave in" and get the bar to touch the damn racks!!! So annoying. I avoided this on the first and third sets but the second set was disgusting. 275x3x3 is still big for me. Next week I'm gonna add reps. And I'm not going to use the safety racks.

Back Squats:
315 lbs x 2 reps
315 lbs x 2 reps
275 lbs x 7 reps
Wow....this was difficult!!

Dumbbell Windmills: 30 lbs x 12 reps x 4 sets

Plate Pinches: 2 plates of 10 lbs each x 30 seconds x 3 sets, 45 seconds to failure on the 4th set

Dumbbell Static Holds: 100 lbs x 30 seconds x 3 sets

Overall it was a good training session. I'm pleased and I had a very interesting discussion with the trainers at K11. Very cool guys!

Here's the video:

 

[Andalite]

Hey bro nice pistol squats. Had a question

Onsquats i do the bar to warm up, then 95lbs for 15-20 reps, then 135 but 35 hurts. So do i keep doing 95lbs and keep tryin 15 until it doesnt hurt? Also with deadlifts 135 was easy so now what

No. No doing 15 reps. Are you crazy hahaha?

Dude...here's what you should do. Start doing this now:

(note: everything is weight x reps x sets)

Week 1: 135 x 5 x 3
Week 2: 135 x 6 x 3
Week 3: 135 x 7 x 3
Week 4: 135 x 8 x 3
Week 5: 155 x 8 x 3
Week 6: 155 x 9 x 3
Week 7; 155 x 10 x 3
Week 8: 185 x 6 x 3
Week 9: 185 x 7 x 3
Week 10: 185 x 8 x 3

Try this. Let me know how it goes. I hope you're doing your Hip Mobility Drills though...