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Body By Tweakle - a cutting journal.

If I said my power came from my ass that wouldn't help, would it?


man.. bad workout today, training 2 days in a row is never a good idea but I have stuff to do this weekend so meh. Someone took my chalk and they filled the gym with selectorized MTS machines over the weekend so there's barely room to move. With the new machines & their summer 'get ripped in 4 weeks' promotion come new douches, and there were hundreds of them packed into the gym.. it was almost like being in an A&F photoshoot, only more annoying.

Incline bench, 225 x 5, 275 x 5, 315 x 3, 315 x 2, 225 x 13

I don't know what to think about this. On the one hand, its good that I'm finally putting up 3 plates on the incline but it still seems the power groove is just not there - off the chest I'm strong but half way up I lose power and stall out. I'm not made for this lift

T-Bar row - This was terrible, I couldn't move my planned 10 rep weight off the floor as my lower back is still fried from yesterday. So I did power shrugs instead

585 x 5, 635 x 5, 675 x 5, 725 x 5, 765 x 3

form was a little sloppy on the last set and my ROM wasnt great but I needed to yank something heavy

Shoulder press, the new Dumbbells were slick and greasy with oil (I shit you not) and with no chalk to make my grip stick I had to use the smith. That sucked

rack pullups 2 sets, again very hard.. my CNS is burned out and my work capacity has taken a hit from my month of DCing.. not the best way for me to train

seated db curls, one light 15 rep set

From now on every set will be done working up to a 4-6 followed by a backdown of 8-12, no post failure training

now I'm going home to sleep :)
 
:FRlol: At first glance, I thought you were doing 750+ lb. rows for reps. Jesus H. Christ, you gave me a heart attack. That doesn't go along well with my diabetes shake.
 
tweakle said:
it was almost like being in an A&F photoshoot, only more annoying.
Click to expand...

That, and you don't get paid.

It's helpful to hear your comments about CNS, DC, etc. and about how diff't types of training affect you for better or for worse. Maybe you can use some of those new machines to help bring out your gunzz and rear deltzz!
 
xblitz44x said:
That is friggin hilarious. I love how he's snapping his fingers out of nervousness. What made you ask him of all people?
Click to expand...
haha i think tweakle did it on purpose so we could have a good laugh here on EF ;)
 
he's actually a guy I work with who wants to get all swole & stuff :)

poor fella has the worst genetics you could wish on a person but he won't do 5x5 or anything basic and appropriate for him because after training for 2 years he knows that he ''needs'' more volume, must do isolation cable work to bring out those upper pecs and that 12 sets a bodypart is a minimum.

So I pretty much gave up and left him to his own devices.
 
How in the hell is he going to have access to your knowledge, and look at himself compared to you in the mirror, and say, “You know, I think I’ll follow my own advice.” LoL Whatever he’s doing apparently isn’t working all that well. What’s he got to lose?

Whatever.
 
As well as the new equipment to lure in newbs, my gym has a summer promotion on which apparently lets high school kids workout at a reduced rate. I'm all for kids getting off their fat asses and doing some exercise but filling an already packed weight room with chubby HS football players and little douches in do-rags & beaters is just annoying for anyone trying to get a workout in.

workout blah blah, my ipod needs replacing and I couldn't focus what with the fat teenagers waddling around yelling at each other :o

cybex squat press, worked up to 11 plates/side + a 90lb curl bar on top for 8 (last 2 I am ashamed to admit I put my hands on my knees. I hate doing that, the leg press is gay enough as it is without using your hands)

10 plates/side for 15 (last 4 R-P'd)

ham curls, calf raises with 495 (8,8 + 2 'drive' reps - where I use my legs to drive up and lower slowly & hold in a stretch for 5 seconds after failure's hit)

hammers 90's x 8, 100's x 5

decline situps 45 behind my head 2 x 8

Diet is back to a TCD with carbs only after training as I am feeling bloaty and fat after a weekend of pizza and ice cream :)
 
cybex squat press, worked up to 11 plates/side + a 90lb curl bar on top for 8 (last 2 I am ashamed to admit I put my hands on my knees. I hate doing that, the leg press is gay enough as it is without using your hands)
Click to expand...

Well, you gotta' do what you gotta' do to stay a 140 Hunk o' the month. It's rough but you can do it.

To make this really ghey, what do you listen to while lifting? It's ghey but I'm curious. Wait, um, that didn't sound good. LoL
 
Protobuilder said:
Well, you gotta' do what you gotta' do to stay a 140 Hunk o' the month. It's rough but you can do it.

To make this really ghey, what do you listen to while lifting? It's ghey but I'm curious. Wait, um, that didn't sound good. LoL
Click to expand...
Drum and base mixs as a recall :D

Tweakle you got to see Aries boy is fucking shreaded again. I will see if I can snap a shot of him this week to show you this weekend. He flashed me his abs today I swear he has a 16 pack.
 
At least you only used your hands. I once saw some dude load up the leg press with however many plates out to the end and a bar with 45's on top. Then he starts his set and of course it's 2" range of motion with his buddy pushing mightily with both hands on the platform.
 
The Pat Robertson leg press is a classic that never goes out of style

Hammer pulldown, 4.5 plates/side x 10, 5 plates/side x 4

Decline bench 365 x 9 (touch on the last, crappy handoff cost me a rep), 405 x 4

Cable rows, 295 x 6, 320 x 5, 250 x 6 (backdown)

incline smith 315 x 10

hammer shoulder 3 plates/side x 4, 2 plates (pause reps, backdown) x 11
 
beast in training.. lol. It's like squatting in a stabilized mono-lift, I'm sure you'd be in the high 600's at least after a couple of sessions :)

Fronts, new lift, clean grip - 365 x 3, 405 x 2, 315 x 8 - none to failure.

I'd like to get to 405 for 5 before I think of cycling this lift out again. I can do ATF without any glute problems (no forward lean) and I think its a nice compliment to the heavier supported work in the other 2 workouts (leg press and safety yoke squat). Wrist flexiblity is a bitch for me and I currently can't keep my elbows up high enough

Sumo deads 545 x 3, 585 x 1 - Bringing these back, again there was no pain which is a good thing! Was not pushing it at all, I'm going to ramp up the intensity ove the next 3 sessions

I guess right now I'd be good for 545 x 5 (reset on each rep) and maybe 600 for a max which isnt great but I can build on it.

BB curls 135 - 5,5

hanging knee raises 25, 15
 
Very nice. 405 is a nice number of fronts, IMO, especially if your elbows are low nd you're not staying perfectly straight. . . that takes a lot of back strength, I'd guess.

Good to see you lifting w/out pain.
 
Those are some very stout front squat poundages.....I think you'll do well with them post-injury, they aren't as taxing to the posterior chain as back squats.
 
I should have put up my curling vids!

You know, sometimes you can learn a lot from the most unexpected sources - yesterday I was taking a breather between sets when I noticed a little guy, middle aged and kinda weird-al looking in a mullet and stache way doing his workout. He does a sequence of the basic lifts, a couple of sets of each and didn't do any iso work.
The way it should be.

however he was about a buck 20 and looked like he'd never lifted in his life. Why? His enormous ego was keeping his body tiny. Every exercise he loaded on the macho minimum (a big plate a side) and struggled to perform a couple of awful partial reps

this got me thinking about the way I lift - I have no desire to impress the other gym users, hell I warm up with their maxes so it's not like it matter how many plates are on the bar after a certain point. Something to think on when I'm tempted to slap on a pair of 25's on an already heavy bar :coffee:

Close grip 315 x 5, 335 x 3, 365 x 2 (touch on last, pisspoor spotting on all)

Chin + 70 2 x 5

Seated rack shoulder press, starting from below the chin, deadstop on all reps 185 x 8, 205 x 5, 225 x 3 (needs work)

Prone row (face down on a flat bench, elevated on reebok steps) 225 x 8, 10 (brutal, no hip drive is possible)

Flat db press 100's x 15

I really liked this routine, basic, hard and hit everything nicely. In terms of goals, I'd like to close grip 315 for 10, get my chins to over 100lbs, prone row 315 (which is going to be VERY hard) and press 275 for 5 from the chin.
 
Nice close-gripping, 315x10 would be stout, but you're probably good for at least 8 right now, if not more if you doubled 365....and yeah, piss poor spotting can piss you off the rest of the day, and the day after too. Dumbell benching is strong, and impressive chins.
 
Tweakle said:
Prone row (face down on a flat bench, elevated on reebok steps) 225 x 8, 10 (brutal, no hip drive is possible)
Click to expand...

I did this exact thing on Friday albeit with only 135, just messing around. I was inspired by some of the pics in the Chinese Weightlifters Pics thread.

I liked it but the bar kept banging on the bottom of the bench so the range of motion was a bit shorter than I preferred. But pretty hard nonetheless, like you say there's no dip and dive on these.

Tweakle said:
I have no desire to impress the other gym users, hell I warm up with their maxes so it's not like it matter how many plates are on the bar after a certain point
Click to expand...

lol
 
Hah, thats the same picture that inspired me to try it.

I think getting up to 275-315 for reps on this would be an impressive feat given how damn hard it is to get the bar to hit the bottom of the bench (the benches in my gym are very thin so I can almost get a full contraction at the top, but I'm so used to hip driving for momentum that I could only pull 275 about half way up)

I liked the way it totally spared my lower back.
 
tonight I witnessed three grown men taking turns on the butt blaster, which was a surreal moment. And a hockey boy giving birth painfully on every rep of his ez curls, which was annoying. I need a new MP3 player.

Safety squat 815 x 3 (up a rep), 855 x 1 (same as last time but more explosive on the drive up), 905 x bombed

635 x 10 (my ass was screaming on every rep.. if I were pain free I think I'd have been good for another couple but what can ya do)

Ghetto GHR 12, 10

seated calf raise (cybex) 4 plates 5,5

seated db curls 50's 9,7

cable crunch, 100 x 17

home to sleep :)
 
LoL What exactly is a butt blaster? At least they were blasting each other's asses at home. :rainbow:

Good to see the safety squat is up a rep, and more "pop" always feels good. Was your boy there to spot you on the 905 miss? LoL
 
Protobuilder said:
LoL What exactly is a butt blaster?
Click to expand...

pr-Exercise_Equipment-Butt_Blaster_LT_4000-resized200.jpg
 
Feelin sore and tired tonight, my body is telling me it's time for a couple of extra rest days and I need to listen before I hurt something else

Incline bench 295 x 5, 315 x 3+1 assisted, 225 x 15

the groove is still not there.. looking at vid taken from the side the bar does not move straight up and down, but rather arcs a little and my left hand leads slightly when I get fatigued. Maybe I should switch to DBs for a while as I think I'm overdoing the barbell pressing anyway? (but the DBs only go to 120 in my gym so it might not be much of a switch)

Was supposed to do Tbars but just felt too dead.

Prone rows, 315 x 5 (not full ROM.. I suck), 275 x 2 x 5 (not full ROM)

fustrating. I have a serious weakpoint fully contracting my back at the top of this move and working on that is going to mean under-loading my arms for a while, until the midback catches up.

Dips, bw x 20, +135 x 6, bw x 20

getting back into these, should be back to full strength in a couple of sessions.

Parallel grip pullups, wide grip. bw x 10, 7 (not full ROM, again weak at the top)

laterals 30's x 12 (was supposed to do seated DB press but too tired)

gonna take a long weekend and see if I'm ready to hit it again come Tuesday. :coffee:
 
Sumo deads, dead stop on each rep.

545 x 5, 585 x 2 (tried a 3rd but didn't have the balls to lock it out)

sumo pulling is especially hard when it's done from a dead stop, that's my excuse and I'm sticking to it. I think I'm good for 565 x 5 for a max effort ... we shall see next time.

Cybex Squat Press,

11 plates/side x 10 reps (hands on knees to lock out the last one)

9 plates/side x 16 (BAD pain kicked in around the 13th rep so I had to cut the set short :()

calf raises 595 2 x 6

decline situps, 120lb db on chest x 8

There were 3 soft looking fratboy types buzzing around me the whole time I was deadlifting, my own fault for comandeering the ab lounge area to pull in .. one of them kept playing jumpshots with an imaginary ball behind me and fuck me was it annoying
 
Amazing deadlift, especially since you're cutting. I always try to avoid the ab convention as much as possible; although sometimes the anger and irritation that it brings just adds to the force needed to lift the bar.
 
I'm not cutting anymore, 4 months was more than enough (perhaps this journal needs a new title) .. I'm sticking around 10-12% which is absolutely as fat as I ever intend to get again.

yeah pulling in the douche-corner was a bad idea, they have the crossover AND a cable curl machine there & it's prime mirror real-estate (the mirrors are nicely distorted to make the little guys look bigger than they really are).. but no way I was going to prevent someone using the power rack or squat rack.

my gym is almost completely packed in with useless shite now, 3 more preacher curl benches, another rack for dbs up to 45lbs, a couple more terrible hammer MTS bicep/tricep machines and of course there's something new for the abs - a machine the size of a king-sized bed that supposedly is great for targetting the core. Cant manouver around without banging into something which for someone as uncordinated as me isnt good
 
I have no idea, hopefully under 12%.. I look leaner than I really am as my ab muscles are huge and protude out visably even at higher bodyfat levels (those 3 sets of crunches I did last year really paid off :))

Had to work out 2 days in a row due to work and the gf, I really hate doing that as it short circuits progress slightly & my CNS wasn't fully recharged. Still a good, but very long session

Decline, warmed up then hit 405 x 5 (tried 6 but failed), 455 x 1 (decline PR), 315 x 15

http://media.putfile.com/405x5decline

talked about gear for about 20 mins with the guy spotting me then moved onto

hammer pulldowns, 4 plates a side + a 35,

Right arm 8-4-3 reps (rest pause DC style)
Left arm 8-3-3

Smith low incline, 335 x 9

Cable row 340 x 5 (not great form), 250 x 8

hammer shoulder press 3 plates/side 5-3-0 (DC style rest pause)

Workout took waaaaay too long but I was pleased to get those reps with the decline.. hopefully I'll hit 425 x 3 and 385 x 8 next time.
 
You look way under 12% in your av. I'm no expert, but your so ripped you look hungry. I'm very close to 12% and my abs are nothing like yours. Maybe I should start doing crunches...but seriously though, the abs get big and protrude because of the heavy decline sit ups? And of course all the core work you get? Congrats on the PR. Maybe one day before I die, I'll be able to deadlift what you hit on the decline bench. Excellent job.
 
Tweakle said:
Decline, warmed up then hit 405 x 5 (tried 6 but failed), 455 x 1 (decline PR), 315 x 15

http://media.putfile.com/405x5decline
Click to expand...

Son of a bitch. Great set. It's ashame that you couldn't get the other guy to spot you (the one from the safety squat machine). He should be your featured spotter in every video. Sure, you might have gotten crushed on that 6th rep but hey, that's what it's all about :)
 
xblitz44x said:
Son of a bitch. Great set. It's ashame that you couldn't get the other guy to spot you (the one from the safety squat machine). He should be your featured spotter in every video. Sure, you might have gotten crushed on that 6th rep but hey, that's what it's all about :)
Click to expand...

yea tweakle i agree with blitz, he must be designated as your spotter from now on. (ok ok, not on you new PR's, but an old PR you know u can blast) just because we all want to see his face shit a brick again lol.

Nice lift bro, 405x5 on the fuckin decline. sick.

Do you do decline work much? i havnt decline in such a long time, it would be nice to throw that in my next 5x5, if theres a point.

I incline with dumbels and flat bench barbell on the 5x5 im running, maybe i could throw in decline instead of incline. Have you seen results from the decline? i always here mixed reviews.
 
Tweakle, can you post a picture of that reebok-bench row u were talking about? I would also love to try it.

Cheers
 
Did that kid in the white shirt offer to hold your nuts for you? The way he was staring, I think he has a man crush. LoL

Nice work, as always.

How close are you to getting back under the BB squat?
 
I didn't notice my fan until I saw the vid.. he was wearing a t-shirt that said 'security' on the back and did some shadow boxing between sets. Badass.

Everyone's favorite spotter will be back for the next vid, I promise - he was safely behind the camera for the heavy pressing but he'll be making an appearance again

http://putfile.com/pic.php?pic=6/17912135923.jpg&s=f5

erik thats the row setup, you'll notice you pull higher than when doing bent rows (the bar doesnt hit the lower abs, more like the midline of the torso)
 
What's the reason for rowing higher up? Don't you want to row lower down so you can tuck your elbows in rather than having to flare them out?
 
higher pull hits higher muscles

Generally thats true.


I higher pull shifts alot of focus on rhomboids,lower traps and rear delts
 
The spotter really needs his own segment here on EF. His jittery, caffeine-soaked hands, darting eyes looking carefully back and forth at each plate stack, timid hesitant mini-steps toward Tweakle as Tweakle hits rock bottom . . . and the forehead wipe after Tweakle finishes his set. LoL I think that kid's nerves alone are shot after "spotting" Tweakle. LoL
 
Thanx for the pic tweakle man, that was really helpful =D
Btw, does anyone here use a supinated grip when rowing?
Or only pronated?
 
Supinated wont work very well with this setup, maybe if you use an Ez curl bar.. I never liked it for anykind of rowing to be honest, it doesnt feel as secure as overhanded pulling and there's the danger of a bicep blowout.

So tired, so very tired.. got about 4 hours sleep last night and the ECA wasnt keeping me focused enough to do much today

Front squat,

385 x 4
435 x 1 (I lost my balance on this and stumbled it into the rack.. see the evidence below :p serves me right for not wearing my chuck Ts)
335 x 8

http://media.putfile.com/435frontstumble

One leg leg press, cybex squat press 3 plates/side 15 each leg

seated hams, leg raises and curls for girls.
 
Tweakle,
I managed to get supinated grip today and it worked out fien for me, especially cause I rarely do isolated biceps (so not sure of bicep blowout is a issue). Btw, I used standard 20kg bar as opposed to EZ bar.
Btw, its a great alternative to the 90 degree rowing, since this day I do deads prior to the rowing and to tell u the truth, it really taxed my lower back to do 5 sets of 4 reps with 110kg of deadlifts (all the way down, weigt resting on floor each rep) and then rowing.
Thanx man, you are a great asset to this board and I am happy to be able to experience some of your training knowledge.
 
Awesome to see a front squat vid from one of our own. Even cooler though is that you're not afraid to post the good, the bad, and occasionally, the ugly. Most guys would've scrubbed a vid where they stumble into the rack. LoL Nice to see your ego isn't as big as your lifts. You're an asset here, no question.
 
Save for the stumble obviously, that was a nice lift, very explosive with plenty left in the tank, thanks for posting. 435 is a big lift in the front squat, I'd say 500lbs is a pretty world-class front squat for anybody weighing under 300.
 
Kick ass front squat, stumblin aside. Hell just racking that is impressive :chomp:

I can't front in flat soled shoes - I couldn't tell what you had on in the vid (blut wump wants his shoes back?) but in chucks I'd definitely fall forward. Or backward.
 
Another short session yesterday, I was supposed to do closegrips but I figured I'd see what my flat was up to after not doing it for so long. Actually no, that's a lie.. the reason I did flat was because of the pair of very vocal cockrings on the bench next to me playing drop'n'hump and swaggering around all puffed up after their horrible tagteam singles.

365 x 5 (touch on last), 335 x 8 (touch on last)

parallel wide grip pullups + 45 x 8,8

seated press from the pins, slightly below chin level 225 x 5,5, 245 x 2

prone row 225 x 12, rev grip prone row 1 x 6 .. need another supported rowing move to rotate in as this isnt letting me go heavy.
 
Legs today, a lovely day to try to set some new PRs it was too.

I have a lump the size of a golfball in my right thigh which may or may not be due to my dubious homebrew tren, fingers crossed it goes away soon because it affected my pushing a fair bit tonight.

Safety squats, 835 x 3 (PR), 875 x 1 (PR), 725 x 2 (supposed to be 8, but my right glute went after the second rep and I wasnt going to chance it)

http://media.putfile.com/875safetysquat

some 3/4 bottom position squats off the pins to see how my ass held up. It didnt. 405 x 3 was the highest I got before backing off

leg extensions for rep work (yes I suck)

Ghetto GHR x 13,

calfs, abs, db curls to finish
 
Your form looked very solid on that single. Nicely done. Where was your quivering spotter? I'm still waiting for his next appearance. I'd LOVE to see him spot you or BiggT doing some big Overhead work. LoL He'd crap himself seeing 305 go up in the air. LoL
 
Sadly he was otherwise engaged tonight

there's a huge young guy who trains in my gym sometimes who pressed 315 for 8, seated(!) without any arching the other night, I spotted him and really really wanted to get a vid of my spotter doing it on his second set.. but he wasn't having any of it :(
 
sick and my shoulder hurts.. gonna spend this weekend in bed feeling sorry for myself.

incline smith 365 x 5,4, 405 x 2 (assist on last one)

I'm replacing the free incline with this to give my stablisers a break.. went too heavy and my elbows locked up on the last rep - 2 sets of 4-6 followed by a 10-12'er next time.

hammer row 6 plates/side x 12, 7 plates/side x 6, 8 plates/side x 6 (very sketchy reps)

I stuck a balance bar through the middle of the weight horns to add more plates onto the machine, a health & safety nightmare no doubt as a 4' long metal rod was whipping around the machine.

My shoulder started to really hurt about here

hammer incline 2 plates/side 3 x 10 backdown
pullups 1 x 8, pulldowns 130 x 12 backdown

just some gentle work to finish off.. I just couldnt focus on bringing it for the last 2 exercises so I figured instead of risking an injury I'd treat it as a deload day
 
Do you plan on working out this weekend or are you really going to lay low? Good luck with the shoulder. Oh and maybe get a pint of Ben and Jerry's and rent Steel Magnolias. :)
 
ujust to let you know you were syaing that you couldnt add any more weight to the dips so it has hindred you have yo uever thought of doing ring dips. much harder!!!
 
Tweakle said:
sick and my shoulder hurts.. gonna spend this weekend in bed feeling sorry for myself.

incline smith 365 x 5,4, 405 x 2 (assist on last one)

I'm replacing the free incline with this to give my stablisers a break.. went too heavy and my elbows locked up on the last rep - 2 sets of 4-6 followed by a 10-12'er next time.

hammer row 6 plates/side x 12, 7 plates/side x 6, 8 plates/side x 6 (very sketchy reps)

I stuck a balance bar through the middle of the weight horns to add more plates onto the machine, a health & safety nightmare no doubt as a 4' long metal rod was whipping around the machine.

My shoulder started to really hurt about here

hammer incline 2 plates/side 3 x 10 backdown
pullups 1 x 8, pulldowns 130 x 12 backdown

just some gentle work to finish off.. I just couldnt focus on bringing it for the last 2 exercises so I figured instead of risking an injury I'd treat it as a deload day
Click to expand...
Hey you big baby quit your winning and suck it up :chomp:


Also very light DB cleans seem to be helping my shoulder just a thought :)
 
I'm doing some rotator work but the problem is apparently my AC joint is a little deformed, so it catches sometimes ... add shitty shoulders to the shopping list of inadequacy :D

Decline, wanted 425 for a triple so badly but my usual spotter wasn't in the gym. After wasting 30 mins looking for a suitable candiate I gave up and took the biggest guy there (which wasnt saying much)

425 x 2 + 1 'grab and pull' assist rep

next time

decided to take it to the smith for this week only

455 x 2, 405 x 6

Hammer incline 3 plates/side x 10, 4 pps x 2 (too much after the other work)

seated shoulder press - not good.

all in all a pretty bad workout, next week needs to be better
 
Dan John had a recent article on t-fag where he said for every one good workout, you can expect 4 mediocre/bad ones. It's the nature of the beast, I s'pose. Next week will be better.
 
Exactly, I always say you need the bad workouts in order to appreciate the doog ones.....BUT, if you were using Amplify02, then you would never have bad workouts, lol.
 
It was 40+ outside today and the humidity was just killing me.. I hate summer in Ontario with a passion

Bench, 385 x 2 (couldn't dial it in), pause bench 315 x 5, 365 x 2 - working on explosion off the chest with a pause to deload.

Bent rows - reseting on each rep and trying to keep my torso parallel

225 x 10, 275 x 4,4, 225 x 6

my left glute was in exquisite agony on the last rep of each set.. the problem is I have literally no elastic in my glutes now so it's almost impossible to maintain a tight arch when bent at the waist - my body does whatever it can to take the tension off the glute which is a real pisser. Gotta suck up the pain and start stretching again I guess

Seated rack press, pause on pins, chin level 225 x 6, 275 x 1 (no pause, from top), 225 x 5

parallel grip pullups 17 r-p

so so workout, took waaay too long and was brutally hot. On the plus side there were lots of little shorts & skimpy tops in the gym which is always nice.
 
Having a bum bum is bad news. I take my healthy bum for granted I guess. LoL But I could see how that would interfere w/ damn near everything unless you go to a ton of isolation exercises.

What's the long-term prognosis? Is it going to get better?
 
Tweakle said:
It was 40+ outside today and the humidity was just killing me.. I hate summer in Ontario with a passion

Bench, 385 x 2 (couldn't dial it in), pause bench 315 x 5, 365 x 2 - working on explosion off the chest with a pause to deload.

Bent rows - reseting on each rep and trying to keep my torso parallel

225 x 10, 275 x 4,4, 225 x 6

my left glute was in exquisite agony on the last rep of each set.. the problem is I have literally no elastic in my glutes now so it's almost impossible to maintain a tight arch when bent at the waist - my body does whatever it can to take the tension off the glute which is a real pisser. Gotta suck up the pain and start stretching again I guess

Seated rack press, pause on pins, chin level 225 x 6, 275 x 1 (no pause, from top), 225 x 5

parallel grip pullups 17 r-p

so so workout, took waaay too long and was brutally hot. On the plus side there were lots of little shorts & skimpy tops in the gym which is always nice.
Click to expand...


i have the same problem as you do when benching. I sometimes get these aweful cramps in both my glutes and quads when I am benching heavy. It really sucks, and makes it hard to keep my arch.
 
lol not benching, it's rowing that's the bitch

actually anything that involves bending more than 20 degrees at the waist causes crazy pain, which I could deal with but I lose nerve ennervation and the leg goes numb.. it's a fuckin pain in the ass (literally) and hard to diagnose.

I have a herniated disc which hasnt given me problems for almosy 3 years now , heavy deads and squats fixed it .. who'd have thought? Although mention the problem to a 'regular' doc and he obviously pounces on the disc. Dumbasses.

My ART chica and a couple other chiros agree its a evil case of piriformis syndrome, but I can't find anyone who's strong enough to break down the scar tissue while giving me ART. The only doc in this city is a woman and she doesn't put any effort at all into the sessions, my gf does a better job of tearing it up.

I dunno.. hopefully by next year it'll be gone, it's gradually clearing up but when it bites I can't do anything

Safety squat 855 x 3, 675 x 7 (I could have done 12-15 if it wasnt for the flare up.. my legs and hams didn't even feel the least bit worked.. but what can ya do)

rest of the workout was a fuck around

http://media.putfile.com/855x3
 
Thanks for the inspiration in my journal. You're a good bro. LoL

Ever tried a foam roller? It allows you to put a lot of pressure on deep, specific tissue. It sounds gay but it seems to work pretty well. I just use a piece of 3" PVC. No foam. LoL Just lay on the pipe and roll back and forth, laying your ass I guess on the pipe. It works.
 
Yea, a foamroller, as gay as it sounds actually work.

Nice lifts Tweakle, amazing actually. Wish there was some bro's around here who train like you.

Most big guys on on some sort of gear at my gym so i dont give them respect because they are doing fluff work like tricep pushdowns still.

Even if u ever went on/were on, you still train like an animal and thats what i love about this thread.

Its crazy how many injuries you have and are still able to sqaut/dead/bench insane numbers.

Keep it up bro.

Thanks for the inspiration.
 
Tweakle get the little lady to use the elbow when massaging it is very effective will press much harder and break things up even more.
 
I have a medicine ball I roll around on, its like a roller but a lot more painful. found another doc so hopefully he can do something for me next week :)

deads, sumo, touch n go 525 x 11 .. not even close to the 19 in the vid MM posted but it was fun making the floor shake in the ab-lounge

leg press, 13 pps x 3.

here's where the workout went bad, I was supposed to do 10 pps for 15-20 as my rep work but being a giant douche I decided to try smith machine squats to see if they'd let me 'squat' pain free. Worked up to 495 and then bang my glute went and I lost any desire to go back to the leg press

bb curls 90 x 10, 135 x 5,5 (for biggT)

that was it. I can't use the same leg press 2 x a week for rep work so I'll try the hack squat next time after deads.. hopefully it won't cause glute flareup :(
 
lol, nice curlin'.

11 reps at 525 is ridiculously impressive regardless, especially since you weren't really training for a high-rep deadlift fest.
 
Tweakle said:
I have a medicine ball I roll around on, its like a roller but a lot more painful. found another doc so hopefully he can do something for me next week :)

deads, sumo, touch n go 525 x 11 .. not even close to the 19 in the vid MM posted but it was fun making the floor shake in the ab-lounge

leg press, 13 pps x 3.

here's where the workout went bad, I was supposed to do 10 pps for 15-20 as my rep work but being a giant douche I decided to try smith machine squats to see if they'd let me 'squat' pain free. Worked up to 495 and then bang my glute went and I lost any desire to go back to the leg press

bb curls 90 x 10, 135 x 5,5 (for biggT)

that was it. I can't use the same leg press 2 x a week for rep work so I'll try the hack squat next time after deads.. hopefully it won't cause glute flareup :(
Click to expand...


you sumo'd 525 for 11? mad props. how much you pulling these days?
 
no idea bro, I've not really pulled anything for almost a month.. I think I'd be good for 600 sumo but I'm not going under 5's anytime soon :)

I'm finding that explosive tbar rows are a good deadlift subsitiute, they work pretty much the same muscles as sumo speed pulls, other than that I'm suprised that I can pull as much as I am.. no bent rows, no box squats, no pullthrus.
 
Tweakle said:
no idea bro, I've not really pulled anything for almost a month.. I think I'd be good for 600 sumo but I'm not going under 5's anytime soon :)

I'm finding that explosive tbar rows are a good deadlift subsitiute, they work pretty much the same muscles as sumo speed pulls, other than that I'm suprised that I can pull as much as I am.. no bent rows, no box squats, no pullthrus.
Click to expand...


i dont do any of that shit either, just the box squats. i just started using 80lbs of chain on my speed deads. i think this will help me a lot with my lockout problems.
 
Damn, when you said you'd see what you could do with 525 in mm107's thread I wasn't expecting double digit reps. Not that it means much from me after being congratulated by T and Illuminati, but really awesome work. Now you just need to record it and set it to a bad Ted Nugent cover. :p
 
ir teh rule.

I think I pulled 500 x 10 two years back at a lighter bodyweight, so really I should be good for 15 at least with that weight. Next time :)

Friday night and I'm posting my workout on EF, home alone for the weekend sucks. Still, could be worse - I could be swapping wity repartee with the good bros on C&C.


Declines 425 x 3+1 assist. Woo fuckin hoo

http://media.putfile.com/decline425

got a little too cocky

475 x bombed on my chest

365 x 10

Hammer low row

7 plates/side x 10, 9 plates side x 5 very sloppy reps, 4 plates side 2 x 10 backdown

hammer incline press 365 x 10

hammer shoulder 225 x 12 alternating arms, dead stop reps

pulldowns, high reps light weight, the ghey was strong in this one.

Walked 4 miles home

steak

watch nudie movie
 
Steak + pr0n = good times.

If you're home alone, chat it up in C&C. Lots of good bros down there.

I like t3h high rep lat pulldowns. What's your favorite pulley attachment? :rainbow:
 
lots of good bros coming to the training forum now, I'm sure cock pics will follow

Front squat 385 x 5 , 405 x 1.. glute went end of that game

Leg press 12 pps x 5, glute hurting more

one leg leg press 4 pps x 5, 5 pps x 5

calfs, pullthrus, bis

the heat made for an especially shitty workout.. I hate summer in Ontario. Good for useless fucks to sit around drinking beer all day, bad for me to try to lift heavy things in.
 
New Balance, if you please.. they actually work pretty well cause there's no squish in the sole & there's a little bit of a heel.

I think that was a rep PR, I'll be sucking it up and adding a humble 5lbs a time from now on with fronts... it's not a lift that lends itself to sudden big weight jumps (probably because I can't cheat on them :))
 
thanks, I got a vid uploaded if anyone gives a shit :p , you can see my left leg torquing around the 3rd rep when the glute gets paralyzed & I lose power

http://media.putfile.com/front385x5

if I stick to triples it's not so bad, that 4th rep is always a kick in the ass tho

Tonight's WO was a Big T inspired chest-fest, Cable crossovers superset with bench dips, kickbacks and a good hard session on the pec deck to finish off

actually no

Bench, 315 x 1, 365 x 1, 405 x 1 (all flew up), 425 x 1 (not as pretty as the others)

tied my previous unassisted PR, although I was weak off the chest.. need to do a lot more flat benching before I try to max out again or someone's getting hurt.

pause bench 335 x 3, 355 x 3

rack shoulder presses, paused 230 3 x 4, 135 x 18 Rest-paused for da pump

db swiss ball press, 2 x 15 with the 65's .. my stabilizers need a lot more work

2 sets of DB lying extensions, even the 35's kicked my ass so I went home
 
Great benching, man....I am always amazed at your ability to not train a lift for a while and still come back to it strong as hell. Nice vid too on the fronts.

PS,

Do you squeeze for a 3 sec hold on the xovers? I heard from a really big dude at the gym that the squeeze is the secret to ripped inner pecs.
 
no, but next time I'll try that, love that idea tho! Was the guy wearing UnderArmour? I twisted my pinky back and to the left on each rep of kickbacks to really bring out the striations on my medial-scolastic head

thanks man.. I really grunted the 425 up with no finesse at all but after seeing you make it I just had to try :)
 
u fukin monsta!

i always tend to lean forward while finishing my last few reps.. and the bar is actually choking me too.. can't breathe..
 
Tweakle said:
I twisted my pinky back and to the left on each rep of kickbacks to really bring out the striations on my medial-scolastic head
Click to expand...

LOL. One time at Bally's I actually overheard a couple guys discussing the cable rope bicep curl to that level of detail.

Anyway, monstrous fronts. But you knew that :)
 
Tweakle way to go on the benching for sure it has gone way up since we first meet. :)

FYI I cancelled my Bally's membership joined this gym a few blocks from my house. Dude you would love it big weight room tons of free weights lots of hammers. I am totaly impressed with it wish I would have tried it months ago.

Are you heading up here for caribana?
 
to be fair I did have a busted shoulder on and off for most of the last 2 years, but yeah its good to be getting back to some reasonable numbers on the #1 ego lift in the gym :)

Caribana, aye.. wouldn't miss out on seeing yonge swarming with fatties from detriot in denim hotpants :D not sure if we're doing anything other than people watching tho (and trying not to get stabbed) but I'll call ya this weekend
 
yea, amazing lifts, everytime I check in here I see a myriad of annoying nagging injuries and then I look at these #s and they're ridiculous...keep it up baby
 
ChinkNasty said:
yea, amazing lifts, everytime I check in here I see a myriad of annoying nagging injuries and then I look at these #s and they're ridiculous...keep it up baby
Click to expand...
He is like the little engine that could but not so little :D
 
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