My Training Journal

[Tblock1]

Im going crazy here taking all this time off from the gym my lower back is feeling a little better today been on a big long bike ride for most of the day with a friend today, was out for about 4 hours. Bike riding actually seems to be quite thereputic for it and its been feeling fine this evening. Not sure whether to risk squatting tomorrow, or to wait till monday, maybe Ill do my military on sunday then squat monday, then deadlift wednesday...

Damn bro hope you are feeling better You really might want to consider wearing a belt on your heaviest set of deads, I always see bblazer recommend it, and I used to get pains occasionally after deadlifting. I started wearing a belt, no more pain. The best part is that at least for me it really teaches your back where it should be, so even without the belt my back stays perfectly arched.

 

[ExtraMile]

maybe, my back is feeling better today I think Ill be good to go tomorrow.

Iv only worked out 4 times in the last 3 weeks

 

[Tblock1]

maybe, my back is feeling better today I think Ill be good to go tomorrow.

Iv only worked out 4 times in the last 3 weeks

 

[ExtraMile]

Today - Good Military, dissapointed with dips... This will be a long post lol

Standing BB Miltary
bar x 8
66 x 5
88 x 5
118 x 5 Big PR
127 x 3 Big PR

Weighted Dips
30lbs of assistance x 8
bodyweight x 5
bodyweight + 45lb Plate x 4 PR been managing 5 rep sets for a while, had been hoping to hit 45x5 for ages
bodyweight x 8
(bodyweight = 205lbs)

Standing Rear Delt Flies
2 plates per side x 18 (PR),16,15,15

Seated Calf Machine - holy calf burn!
50lbs x 10
80lbs x 8

110lbs x 10 maybe a PR not sure...
-restpause-
110lbs x 10
-rest pause-
110lbs x 7
-rest pause-
110lbs x 5
-dropset-
75lbs x 12
-dropset-
60lbs x 15

was pissed I didnt hit my target rest pause reps so added a couple dropsets to the end...

Seated Overhead Tricep Extension
50lb DB x 8
66lb DB x 9 PR

EZ Bar Scott Curl - not done a curl in months...
55lbs x 12* (I think)
-dropset-
44lbs x 16*
-dropset-
33lbs x 30*
forearms were so pumped I couldnt fully bend my wrist or shake my pwo shake lol

*Guess I could call all of these PR's cause Iv never done them before...

Have been looking forward to hitting a 45lb plate for 5 reps on dips for ages and it was typical the one day I get the camera out I miss the last rep

So here is the dip video for those wanting to see what form I use, now I have stalled Im thinking of using bands with them, and I know I need to make my negatives more controlled which is what Ill do. As you can see its very hard to stay stable on the dipping bars cause it wobbles so easily...

YouTube - Weighted Dips bw+45lb Plate x 4 @15y/o


Diet Today
Meal 1: 2oz whey, 500ml whole milk, few tsp milkshake powder - woke up late and was in a rush to go out, besides I knew I was gonna eat soon.
Meal 2: (burger king) 2 double cheese burgers both with bacon, 2 medium fries, 2 medium diet coke's
Meal 3 (pre workout): aprox 200g boneless skinless chicken breast, 2 tortilla wraps, aprox 50g chedder cheese, peppers.
Meal 4 (post workout): 500ml 1% milk, 2oz whey, 7g creatine, few tsp milkshake powder, small fat free sugary candy bar
Meal 5: half a dozen whole large eggs, 2 slices wholemeal bread, a banana and 250g cottage cheese

As I said I was in a rush to go out in the morning, ended up being nearly an hour late to meet my friends in town lol but anyway its gonna be my last day at school in the next few months so I need a suit and so do alot of my friends, so we were all meeting in town to look at suits and stuff. Anyway in the morning I went to put my jeans on and my quads and hams must have grown cause I could barely get them on, was real tight on my ass too. When I finally squeezed into it and got the fly buttened up I looked in the mirror and they were skin tight, I looked rediculous and I could barely walk, its fashionable for thin guys to wear skinny jeans at the moment, but these were even tighter and my legs are too big to look good in tight jeans. I just decided to take them off and wear jogging trousers instead even though that looks kinda cheap. In town I had to walk pretty fast to meet my friends cause I was late and when I got there I was bright red and already boiling hot, the shopping centre must have had the heating turned on. Spent the day walking round shops and going up and down stairs and stuff and I was sweating like a pig by the end, my hoodie was actually damp on the outside because the sweat had soaked through my shirt and through my hoodie! Luckily it didnt smell and you couldnt see it but holy crap! I drank 3 cans of coke zero and the 2 medium sized drinks from burger kind throughout the time we were in town which was only like 4 hours! It was boiling in the shops and shopping centre like I said but some of my friends at were complaining they were cold at in some shops! I swear the more weight I gain the higher my body temperature gets

When shopping for suits, I went into one shop and the biggest jacket they had didnt fit me! Was real tight across my back, chest and arms Gotta admit that made me feel awesome lol. Looked around for ages and the one jacket I found that fitted was £250, which is like $500 lol so I wasnt going to get that and the trousers would have had to have been altered to make them fit cause they were a little big so that would make it cost even more. Everywere else to get trousers that fitted the jacket was too small, and these were the biggest size jackets. I guess I will have to go somewere that caters for fat people lol Still, even though this shop was more a shop for 13-25 age ranges and is very popular with students and teenagers, I tryed on a suit jacket that was a little bigger than what my friends were trying on an I couldnt even get my bi's/tri's in the sleeves! It was mad lol made me feel good because I must be getting bigger! It was a slim fit jacket though I think thats why lol

 

[JDid23]

dude. Military = fucking sick. and great job on the dips- don't be discouraged man.

 

[Tblock1]

Today - Good Military, dissapointed with dips... This will be a long post lol

Standing BB Miltary
bar x 8
66 x 5
88 x 5
118 x 5 Big PR
127 x 3 Big PR

Weighted Dips
30lbs of assistance x 8
bodyweight x 5
bodyweight + 45lb Plate x 4 PR been managing 5 rep sets for a while, had been hoping to hit 45x5 for ages
bodyweight x 8
(bodyweight = 205lbs)

Standing Rear Delt Flies
2 plates per side x 18 (PR),16,15,15

Seated Calf Machine - holy calf burn!
50lbs x 10
80lbs x 8

110lbs x 10 maybe a PR not sure...
-restpause-
110lbs x 10
-rest pause-
110lbs x 7
-rest pause-
110lbs x 5
-dropset-
75lbs x 12
-dropset-
60lbs x 15

was pissed I didnt hit my target rest pause reps so added a couple dropsets to the end...

Seated Overhead Tricep Extension
50lb DB x 8
66lb DB x 9 PR

EZ Bar Scott Curl - not done a curl in months...
55lbs x 12* (I think)
-dropset-
44lbs x 16*
-dropset-
33lbs x 30*
forearms were so pumped I couldnt fully bend my wrist or shake my pwo shake lol

*Guess I could call all of these PR's cause Iv never done them before...

Have been looking forward to hitting a 45lb plate for 5 reps on dips for ages and it was typical the one day I get the camera out I miss the last rep

So here is the dip video for those wanting to see what form I use, now I have stalled Im thinking of using bands with them, and I know I need to make my negatives more controlled which is what Ill do. As you can see its very hard to stay stable on the dipping bars cause it wobbles so easily...

YouTube - Weighted Dips bw+45lb Plate x 4 @15y/o


Diet Today
Meal 1: 2oz whey, 500ml whole milk, few tsp milkshake powder - woke up late and was in a rush to go out, besides I knew I was gonna eat soon.
Meal 2: (burger king) 2 double cheese burgers both with bacon, 2 medium fries, 2 medium diet coke's
Meal 3 (pre workout): aprox 200g boneless skinless chicken breast, 2 tortilla wraps, aprox 50g chedder cheese, peppers.
Meal 4 (post workout): 500ml 1% milk, 2oz whey, 7g creatine, few tsp milkshake powder, small fat free sugary candy bar
Meal 5: half a dozen whole large eggs, 2 slices wholemeal bread, a banana and 250g cottage cheese

As I said I was in a rush to go out in the morning, ended up being nearly an hour late to meet my friends in town lol but anyway its gonna be my last day at school in the next few months so I need a suit and so do alot of my friends, so we were all meeting in town to look at suits and stuff. Anyway in the morning I went to put my jeans on and my quads and hams must have grown cause I could barely get them on, was real tight on my ass too. When I finally squeezed into it and got the fly buttened up I looked in the mirror and they were skin tight, I looked rediculous and I could barely walk, its fashionable for thin guys to wear skinny jeans at the moment, but these were even tighter and my legs are too big to look good in tight jeans. I just decided to take them off and wear jogging trousers instead even though that looks kinda cheap. In town I had to walk pretty fast to meet my friends cause I was late and when I got there I was bright red and already boiling hot, the shopping centre must have had the heating turned on. Spent the day walking round shops and going up and down stairs and stuff and I was sweating like a pig by the end, my hoodie was actually damp on the outside because the sweat had soaked through my shirt and through my hoodie! Luckily it didnt smell and you couldnt see it but holy crap! I drank 3 cans of coke zero and the 2 medium sized drinks from burger kind throughout the time we were in town which was only like 4 hours! It was boiling in the shops and shopping centre like I said but some of my friends at were complaining they were cold at in some shops! I swear the more weight I gain the higher my body temperature gets

When shopping for suits, I went into one shop and the biggest jacket they had didnt fit me! Was real tight across my back, chest and arms Gotta admit that made me feel awesome lol. Looked around for ages and the one jacket I found that fitted was £250, which is like $500 lol so I wasnt going to get that and the trousers would have had to have been altered to make them fit cause they were a little big so that would make it cost even more. Everywere else to get trousers that fitted the jacket was too small, and these were the biggest size jackets. I guess I will have to go somewere that caters for fat people lol Still, even though this shop was more a shop for 13-25 age ranges and is very popular with students and teenagers, I tryed on a suit jacket that was a little bigger than what my friends were trying on an I couldnt even get my bi's/tri's in the sleeves! It was mad lol made me feel good because I must be getting bigger! It was a slim fit jacket though I think thats why lol

Bro I love your little story lol! That's the price of getting hyoooge!

 

[ExtraMile]

lol you better be happy with that dip video it was you who asked for it!

 

[z66x]

i love the song playing in your dip video.

and i can only do bodyweight + a 20lber so far at 5 reps

 

[ExtraMile]

i love the song playing in your dip video.

and i can only do bodyweight + a 20lber so far at 5 reps

lol its just the music my gym plays.

you will get there man just keep making small jumps. I add 3lbs each workout to my dips, over a longer period of time that adds up to alot though!

 

[ExtraMile]

Today - squat day

Parallel Squats (just broke parallel)
110 x 5
132 x 5
165 x 3
198 x 1
226 x 1
248 x 3 PR

ATG Squats
182 x 15 PR

Lying Leg Curl
65 x 6
80 x 6
80 x 6
80 x 6
80 x 6 PR

Hanging Leg Raise (supersetted with the leg curls)
4 sets of 8 reps PR

Leg Press
280 x 12 slow negatives PR

workout took 40mins, and the parallel squats took 20 of those!

 

[JDid23]

Today - squat day

Parallel Squats (just broke parallel)
110 x 5
132 x 5
165 x 3
198 x 1
226 x 1
248 x 3 PR

ATG Squats
182 x 15 PR

Lying Leg Curl
65 x 6
80 x 6
80 x 6
80 x 6
80 x 6 PR

Hanging Leg Raise (supersetted with the leg curls)
4 sets of 8 reps PR

Leg Press
280 x 12 slow negatives PR

workout took 40mins, and the parallel squats took 20 of those!

good shit. Why did you only do 1 set of assistance for ATG squats?

 

[ExtraMile]

good shit. Why did you only do 1 set of assistance for ATG squats?

like I said workout took 40mins, meaning I got there 40mins before closing time lol. Was tight for time.

I found the parallel squats to be uncomfortable, awkward and hard. I love squatting atg so much better. I gotta investigate with stances though for my parallel squat and find the strongest position.

Gonna deload either next week or the week after...

 

[JDid23]

ah ok. i thought u meant u just went for 40 minutes without time restrictions.

 

[Tblock1]

Nice work on atg squats! So parallel squats actually felt harder? If it is not too much trouble could you video your form next week, it would help you too to see your own form and make sure it is good.

 

[JDid23]

Nice work on atg squats! So parallel squats actually felt harder? If it is not too much trouble could you video your form next week, it would help you too to see your own form and make sure it is good.

I think it's the weight he's using as opposed to the squat depth itself. Correct me if i am wrong but i don't think you've ever used 248 lbs EM? You also haven't been squatting a lot lately because of your back, so all things considered I think it's fine that felt challenging for you.

 

[ExtraMile]

well yeah the weight was heavy but I could cope with that, it was just the depth that felt awkward, reversing the motion half way down, and its like getting out of the whole is the only hard part, once I get a few inches back up then it gets easy and the bar shoots up. I guess its just getting used to the new style...

Considering benching today not sure, depends how my diet goes...

 

[ExtraMile]

Today - Bench Day

Benchpress
110 x 5
132 x 5
154 x 5
176 x 3
204 x 5 was gonna go for an 8 rep set but spotter sucked and started helping from rep 3 so ended the set here
220 x 3 PR this is actually 2 plates a side over here cause 220lbs = 100kg

Flat DB Press
50's x 8
77's x 6 PR
55's x 10
55's x 10
55's x 10 PR 3x10

Neutral Grip Chins - a little outside shoulder width grip
6
5
5
4
= 20 reps, guess I could call this a PR...
bodyweight = 204lbs

Wide Grip Pulldowns
7 plates x 10
10 plates x 12 PR
13 plates x 8 PR

CGBP
110 x 5
165 x 7 PR
187 x 3 PR
132 x 13 PR

cool workout, was a little dissapointed with 220x3 bench was expecting it to be not too hard since I did 198x8 the workout before, but that was my 3rm I think... still I did shoulders 3 days ago and had the trouble with the 204 warmup which would have only been 1 rep if I had planned on doing 220. Although Iv been taking my 3rm's this week I was planning on doing my bench 3rm next week but oh well...

 

[JDid23]

Today - Bench Day

Benchpress
110 x 5
132 x 5
154 x 5
176 x 3
204 x 5 was gonna go for an 8 rep set but spotter sucked and started helping from rep 3 so ended the set here
220 x 3 PR this is actually 2 plates a side over here cause 220lbs = 100kg

Flat DB Press
50's x 8
77's x 6 PR
55's x 10
55's x 10
55's x 10 PR 3x10

Neutral Grip Chins - a little outside shoulder width grip
6
5
5
4
= 20 reps, guess I could call this a PR...
bodyweight = 204lbs

Wide Grip Pulldowns
7 plates x 10
10 plates x 12 PR
13 plates x 8 PR

CGBP
110 x 5
165 x 7 PR
187 x 3 PR
132 x 13 PR

cool workout, was a little dissapointed with 220x3 bench was expecting it to be not too hard since I did 198x8 the workout before, but that was my 3rm I think... still I did shoulders 3 days ago and had the trouble with the 204 warmup which would have only been 1 rep if I had planned on doing 220. Although Iv been taking my 3rm's this week I was planning on doing my bench 3rm next week but oh well...

First of all- fucking hate a bad spotter lol
- Are those 55s x 10 DB Overhead??? That's fucking insane
- Aren't you better at wide grip chins? Why not stick with those if you can do the most reps with them?
- Do you think it's worth doing CGBP after conventional benching since you used to have a very similar grip to what CGBP is? Maybe something to hit your tris more directly would be good if you're looking for that? Just an idea.

 

[the.gladiator1987]

Jdid the 55's are flat db press, not overhead. And neutral chins should be good for him since it is a weakness. Why would you want to keep doing what ur good at and not what ur lacking?

 

[JDid23]

Jdid the 55's are flat db press, not overhead. And neutral chins should be good for him since it is a weakness. Why would you want to keep doing what ur good at and not what ur lacking?

Ah ok- i originally though that and then saw just "Press" but thought i was outa my mind. Was running out the door then haha.

Also, if it's something as minor as neutral grip chins to wide grip chins and he can do more wide grip chins, why stray away from what is working? It's not like he can bench 220 and only deadlift 220- in that case, i would agree that he would need to work on his deadlift because it would be lacking a lot, but when it's chins, i think doing 6+ more wide grip chins is better than 6 neutral grip chins and taking the time to work your way up on those.

 

[the.gladiator1987]

Ah ok- i originally though that and then saw just "Press" but thought i was outa my mind. Was running out the door then haha.

Also, if it's something as minor as neutral grip chins to wide grip chins and he can do more wide grip chins, why stray away from what is working? It's not like he can bench 220 and only deadlift 220- in that case, i would agree that he would need to work on his deadlift because it would be lacking a lot, but when it's chins, i think doing 6+ more wide grip chins is better than 6 neutral grip chins and taking the time to work your way up on those.

IDK depends on his goals then i guess

 

[Tblock1]

Ah ok- i originally though that and then saw just "Press" but thought i was outa my mind. Was running out the door then haha.

Also, if it's something as minor as neutral grip chins to wide grip chins and he can do more wide grip chins, why stray away from what is working? It's not like he can bench 220 and only deadlift 220- in that case, i would agree that he would need to work on his deadlift because it would be lacking a lot, but when it's chins, i think doing 6+ more wide grip chins is better than 6 neutral grip chins and taking the time to work your way up on those.

EM: Nice work on bench bro!!!!

Lol at you thinking 55x10 db press is insane..... I could do that easy...for glad it would be a toy

 

[the.gladiator1987]

i dont even use 55 to warm up with I also take lots of steroids

 

[ExtraMile]

First of all- fucking hate a bad spotter lol
- Are those 55s x 10 DB Overhead??? That's fucking insane
- Aren't you better at wide grip chins? Why not stick with those if you can do the most reps with them?
- Do you think it's worth doing CGBP after conventional benching since you used to have a very similar grip to what CGBP is? Maybe something to hit your tris more directly would be good if you're looking for that? Just an idea.

yeah that was 55's on flat, I did them just to get some more volume in, the first 6 reps were very easy but as Iv said before my tri's and maybe my chest too are fast twitch and just tire straight out, but the sets of 10 were all controlled with slow negatives

No I think Im better with the slightly closer neutral, those were all dead hang where as with wide grip I get a little kick at the start and the reps are quite explosive. Normall my wide grips I do slow negatives though and I did for the neutral ones.

Lol if I thought there was no point in doing CGBP then I wouldnt do it. Although I am thinking of doing dips on benchpress day and moving CGBP to military day but Im not sure. How can you say I should change to something that hits tri's directly - what do you think CGBP works? Im not sure how long I will stick with the close grips though...

 

[JDid23]

yeah that was 55's on flat, I did them just to get some more volume in, the first 6 reps were very easy but as Iv said before my tri's and maybe my chest too are fast twitch and just tire straight out, but the sets of 10 were all controlled with slow negatives

No I think Im better with the slightly closer neutral, those were all dead hang where as with wide grip I get a little kick at the start and the reps are quite explosive. Normall my wide grips I do slow negatives though and I did for the neutral ones.

Lol if I thought there was no point in doing CGBP then I wouldnt do it. Although I am thinking of doing dips on benchpress day and moving CGBP to military day but Im not sure. How can you say I should change to something that hits tri's directly - what do you think CGBP works? Im not sure how long I will stick with the close grips though...

understood on the chins.

Also, I am talking about directly hitting tris. I think bfold or joed mentioned that cgbp is more of a "shoulder rotation exercise" or something along those lines. I was just giving you some things to consider since you used to bench with a grip like that, you already seem somewhat used to it.

 

[Tblock1]

yeah that was 55's on flat, I did them just to get some more volume in, the first 6 reps were very easy but as Iv said before my tri's and maybe my chest too are fast twitch and just tire straight out, but the sets of 10 were all controlled with slow negatives

No I think Im better with the slightly closer neutral, those were all dead hang where as with wide grip I get a little kick at the start and the reps are quite explosive. Normall my wide grips I do slow negatives though and I did for the neutral ones.

Lol if I thought there was no point in doing CGBP then I wouldnt do it. Although I am thinking of doing dips on benchpress day and moving CGBP to military day but Im not sure. How can you say I should change to something that hits tri's directly - what do you think CGBP works? Im not sure how long I will stick with the close grips though...

I would definitely move the close grips to military day, I am doing that and loving it. Was 187x3 your max close grip?

 

[ExtraMile]

I would definitely move the close grips to military day, I am doing that and loving it. Was 187x3 your max close grip?

nope they were pretty easy but yes I have never done that much before, probably because iv not done close grips in a while. Iv said it loads of times my tri's seem to be very fast twitch dominant, ie they tire quickly but do well with low reps.

Also the 165x7 I didnt get a lift off from anyone and I really find a lift off to help, I was originally just gonna do 187x1 but the first rep shot up like it was nothin so did 3 instead.

Im closer than I thought to my target of 198 CGBP for a few reps

 

[ExtraMile]

Today - Deadlift day, badass workout!

10mins cycling - bombed it to the gym as fast as I cuold and my legs were killin me when I got there!

Deadlifts
132 x 5
198 x 5
242 x 3
264 x 1
314 x 3 PR
253 x 13 PR

Smith Machine Standing Calves
bw x 10 warmup

116 x 15
-rest pause-
116 x 10
-rest pause-
116 x 10 PR

Seated Cable Row (strict)
12 plates x 10
stack + 22lb plate x 14 PR
-dropset-
stack x 12 PR

15-20mins cycling

fuck yeah! I swear everytime I have macdonalds earlier in the day my workouts are better! I did that today and last military day and both times set some big PR's! I think Im gonna clean up my diet from now though and do a little more cardio.

I need a deload now though... I did a squat workout this wednesday, bench workout the day after and deadlift workout the day after that (today) and set new 3rm's in all of them lol

So I took my 3rm's this week and got:
220 x 3 bench
248 x 3 squat
314 x 3 deadlift
127 x 3 military*

*although I did this after a new 5 rep PR so maybe I could hit 130x3 but I cant make 130 with my KG plates so I guess Ill just count my 3rm as 127...

 

[JDid23]

badass deadlifts dude

 

[ExtraMile]

Thanks man

 

[lweaver]

Nice benches and deads...

As for the pullups I'd just keep mixing it up, no real need to stick with one or the other...

 

[ExtraMile]

thanks bro, yeah I might go to reverse grip chins for a while, not sure, or maybe close neutral grip, or weighted chins and build my strength on those. Not sure...

 

[SouthernLord]

Today - Deadlift day, badass workout!

10mins cycling - bombed it to the gym as fast as I cuold and my legs were killin me when I got there!

Deadlifts
132 x 5
198 x 5
242 x 3
264 x 1
314 x 3 PR
253 x 13 PR

Smith Machine Standing Calves
bw x 10 warmup

116 x 15
-rest pause-
116 x 10
-rest pause-
116 x 10 PR

Seated Cable Row (strict)
12 plates x 10
stack + 22lb plate x 14 PR
-dropset-
stack x 12 PR

15-20mins cycling

fuck yeah! I swear everytime I have macdonalds earlier in the day my workouts are better! I did that today and last military day and both times set some big PR's! I think Im gonna clean up my diet from now though and do a little more cardio.

I need a deload now though... I did a squat workout this wednesday, bench workout the day after and deadlift workout the day after that (today) and set new 3rm's in all of them lol

So I took my 3rm's this week and got:
220 x 3 bench
248 x 3 squat
314 x 3 deadlift
127 x 3 military*

*although I did this after a new 5 rep PR so maybe I could hit 130x3 but I cant make 130 with my KG plates so I guess Ill just count my 3rm as 127...

The bolded sounds good

I think if you increase your conditioning the crazy notion that all your muscle are fast twitch because you tire out fast will go out the window.

Better conditioning = More reps with more weight.

I think you would be surprised by this.

Nice PRs btw

 

[ExtraMile]

The bolded sounds good

I think if you increase your conditioning the crazy notion that all your muscle are fast twitch because you tire out fast will go out the window.

Better conditioning = More reps with more weight.

I think you would be surprised by this.

Nice PRs btw

I just thought that about my tri's, after about 6-8 reps of pressing they tire so quickly, the second half of any press is where the reps become difficult once the reps get above about 8 and on tricep exercises especially I can really load up the weight when I drop the reps down down. Like on CGBP the other day I hit 165x7 and that hard especially the reps 5, 6 and 7. Then I planned on going up to 187x1 and it felt the same as 165, I nailed 3 reps and they were all pretty easy

but yes I need more conditioning And that could well be my problem. Lol I ate pizza today and macondalds the day before I go back to school in 2 days though and my diet always improves on school days cause I have set meal times and I cant buy any fast food...

 

[Tblock1]

I just thought that about my tri's, after about 6-8 reps of pressing they tire so quickly, the second half of any press is where the reps become difficult once the reps get above about 8 and on tricep exercises especially I can really load up the weight when I drop the reps down down. Like on CGBP the other day I hit 165x7 and that hard especially the reps 5, 6 and 7. Then I planned on going up to 187x1 and it felt the same as 165, I nailed 3 reps and they were all pretty easy

but yes I need more conditioning And that could well be my problem. Lol I ate pizza today and macondalds the day before I go back to school in 2 days though and my diet always improves on school days cause I have set times and I cant buy any fast food...

Lol for me I eat way more at school because I up at 6 am eating and going solid eating all day, but the quality of food is better when I am not at school. Great work on deads, was 314 your absolute max 3 repper? If so you should definitely deload or do something different. Also you should definitely do more hard biking like that, cardio is so important for health in life. How ws 253x13

 

[ExtraMile]

Lol for me I eat way more at school because I up at 6 am eating and going solid eating all day, but the quality of food is better when I am not at school. Great work on deads, was 314 your absolute max 3 repper? If so you should definitely deload or do something different. Also you should definitely do more hard biking like that, cardio is so important for health in life. How ws 253x13

Just thought of jdid pulling 255x11 and nothing could stop me lol (nothing personal) first 6 reps were very explosive and shot up.Wasnt my max thoguh think I could have managed 15 but I was tired from the 314...

Yeah getting up early and eating before school helps me too, and I have set meal times like I said so I know when Im gonna eat which helps to keep my appetite going. 314 was pretty close to my max yeah, the last lockout was a bitch but I guess I could probably pull 3 plates in american which would be 314. 3 plates over here is only 308... Maybe I would manage a little more if I used a belt too.

And yeah next week I am gonna deload. Its annoying cause I just had an awesome week of military presses and would like to try and hit another PR with them. But bblazer is gonna help me with my training for the next 6 weeks so Ill have to see what he has in stock. Like I said Im gonna work on conditioning too a little more from now. Some extra cardio post workout and no more junk food.

 

[JDid23]

glad i am motivating you

 

[ExtraMile]

Don't take it personally man just I know we are so close on deads andl I'm too competetive lol

 

[ExtraMile]

Today - military press day, running on 4 hours of sleep kinda a deload

20mins cycling

Weighted Dips
30lbs of assistance x 8
bodyweight x 5
bodyweight + band x 5 real easy band was too long to stretch enough to create much tension
bodyweight + 44lb plate x 3 plateau...
-dropset bodyweight x 5

bodyweight x 5
-rest pause-
bodyweight x 3
-rest pause-
bodyweight x 2
(slow and controlled)

none to failure or anything didnt want to push it too hard...

Standing Cable Rear Delt Flies
2 plates per side x 20 PR
3 plates per side x 5 PR
-dropset
2 plates per side x 6

Seated Calf Raise Machine
110lbs x 12
-rest pause-
110lbs x 10
-rest pause-
110lbs x 7
-rest pause-
110lbs x 5 PR

Overhead DB Tri Ext
66lb DB x 6

20mins cycling

like I said barely got any sleep last night, diet has been good today though but this week is a deload just some work to get blood into the muscles and get my heart up a bit...

 

[Tblock1]

Today - military press day, running on 4 hours of sleep kinda a deload

20mins cycling

Weighted Dips
30lbs of assistance x 8
bodyweight x 5
bodyweight + band x 5 real easy band was too long to stretch enough to create much tension
bodyweight + 44lb plate x 3 plateau...
-dropset bodyweight x 5

bodyweight x 5
-rest pause-
bodyweight x 3
-rest pause-
bodyweight x 2
(slow and controlled)

none to failure or anything didnt want to push it too hard...

Standing Cable Rear Delt Flies
2 plates per side x 20 PR
3 plates per side x 5 PR
-dropset
2 plates per side x 6

Seated Calf Raise Machine
110lbs x 12
-rest pause-
110lbs x 10
-rest pause-
110lbs x 7
-rest pause-
110lbs x 5 PR

Overhead DB Tri Ext
66lb DB x 6

20mins cycling

like I said barely got any sleep last night, diet has been good today though but this week is a deload just some work to get blood into the muscles and get my heart up a bit...

Cool stuff man. I feel you on the sleep thing though

 

[ExtraMile]

Yeah, lol that was such a shitty workout...

 

[ExtraMile]

Today - Deload bench and deadlift

20mins cycling

Deadlift
132 x 5
198 x 3
226 x 3
226 x 3
226 x 3
very easy...

Benchpress managed to get some decent explosive power on these...
bar x 8
88 x 8
132 x 3
132 x 3
132 x 3
132 x 3
132 x 3
132 x 3
my form is deff getting better these weights were super easy I felt pretty strong on bench too today

Reverse Grip Bench
110 x 16 kinda uncomfortable on wrists... PR

Cable Crossover all PR's
(short rest between sets)
3 plates per side x 25
4 plates per side x 20
5 plates per side x 12
6 plates per side x 7
holy chest pump batman!

Curl Grip Chins (strict reps)
7
5
3
2
2
1
= 20 total reps PR
bodyweight = 207lbs

Seated Cable Row
13 plates x 8
stack + 22lb plate x 13 kinda a PR...
stack + 33lb plate x 8 PR

Wide Grip Pulldown - I need bigger lats!
11 plates x 13 PR
13 plates x 9 PR
loose style of reps...

CGBP
110 x 6
187 x 6 PR

20mins cycling

awesome workout!

 

[Tblock1]

Today - Deload bench and deadlift

20mins cycling

Deadlift
132 x 5
198 x 3
226 x 3
226 x 3
226 x 3
very easy...

Benchpress managed to get some decent explosive power on these...
bar x 8
88 x 8
132 x 3
132 x 3
132 x 3
132 x 3
132 x 3
132 x 3
my form is deff getting better these weights were super easy I felt pretty strong on bench too today

Reverse Grip Bench
110 x 16 kinda uncomfortable on wrists... PR

Cable Crossover all PR's
(short rest between sets)
3 plates per side x 25
4 plates per side x 20
5 plates per side x 12
6 plates per side x 7
holy chest pump batman!

Curl Grip Chins (strict reps)
7
5
3
2
2
1
= 20 total reps PR
bodyweight = 207lbs

Seated Cable Row
13 plates x 8
stack + 22lb plate x 13 kinda a PR...
stack + 33lb plate x 8 PR

Wide Grip Pulldown - I need bigger lats!
11 plates x 13 PR
13 plates x 9 PR
loose style of reps...

CGBP
110 x 6
187 x 6 PR

20mins cycling

awesome workout!

Nice work especially on close grip bench! Video it up sometime along with regular bench, I want to see how your grip is. Lol at you saying 226 and 132 was light on deadlift and bench, it better be So you did some reps explosive on bench? I have been doing explosive bench once a week and haven't seen a real benefit from it, what did you think?

 

[ExtraMile]

Nice work especially on close grip bench! Video it up sometime along with regular bench, I want to see how your grip is. Lol at you saying 226 and 132 was light on deadlift and bench, it better be So you did some reps explosive on bench? I have been doing explosive bench once a week and haven't seen a real benefit from it, what did you think?

just did it today really exploded the bar up, explosive strength is my weakness in all of the big 3 lifts right now especially squats.

Cant wait for 198 CGBP then 226 is the next goal after that might have to start wearing wrist wraps for them though, touching high on my chest with a close grip is a little uncomfortable on my wrists...

 

[JDid23]

nice job dude!!

 

[ExtraMile]

Im starting the 5/3/1 on monday. I will be using the "Boring But Big" template so basically after my squat/dead/bench/military I will just do more sets of that lift, then finish with one assistance exercise.

I will be doing competition squats ie just breaking parallel.

I will be lifting 3x per week.

Starts on monday with a squat day and 5+ reps. Mondays top squat weight is 226.

 

[SouthernLord]

Im starting the 5/3/1 on monday. I will be using the "Boring But Big" template so basically after my squat/dead/bench/military I will just do more sets of that lift, then finish with one assistance exercise.

I will be doing competition squats ie just breaking parallel.

I will be lifting 3x per week.

Starts on monday with a squat day and 5+ reps. Mondays top squat weight is 226.

I've done this program.

With your ADD you won't make a whole meso-cycle without changing shit up lol

 

[ExtraMile]

I've done this program.

With your ADD you won't make a whole meso-cycle without changing shit up lol

lol well Ill try. Deadlift day looks boring as fuck and I would rather do seated cable row instead of one arm row on benchpress day. Im also pissed there is no weighted dips or leg presses in the program. It also sucks how you keep the weight the same for the 5x10 sets until you reset your maxes after 6 weeks. But if it works then whatever lol, other than that it looks good and the 5x10 will help me with form and explosive power.

Im gonna add in some calf work on deadlift and squat day. But also the short workouts will give me time for the cardio we were talking about. Might do some basic conditioning work too like complexes every so often.

 

[bblazer]

If you don't fuck with the program, eat everything that is not nailed down and take in 1.5-2 grams of protein per lb of body weight I would expect that in 12 weeks (2 cycles) you will be able to:

Pull 405
Squat 325
Bench 245

B-

 

[ExtraMile]

If you don't fuck with the program, eat everything that is not nailed down and take in 1.5-2 grams of protein per lb of body weight I would expect that in 12 weeks (2 cycles) you will be able to:

Pull 405
Squat 325
Bench 245

B-

wow that looks awesome, like I said even though there is some stuff not included that I would have liked to do, Im gonna give it a try and if its working then Ill keep it. If my numbers get up that high I might compete sooner than October...

 

[bblazer]

wow that looks awesome, like I said even though there is some stuff not included that I would have liked to do, Im gonna give it a try and if its working then Ill keep it. If my numbers get up that high I might compete sooner than October...

The funny thing is, that it is going to work.

If you want to be strong, do what the strong guys who came before you did.

You don't need 177 different exercises done in exotic training splits to be able to push around heavy shit. Ed Coan doesn't target his hamstrings from 33 different angles and then gauge his hypertrophy in the mirror.

You just need to do things like pick up a heavy barbell, set it down and repeat until you can't do it.

Then do it again.

Easy peasy.

B-

 

[ExtraMile]

The funny thing is, that it is going to work.

If you want to be strong, do what the strong guys who came before you did.

You don't need 177 different exercises done in exotic training splits to be able to push around heavy shit. Ed Coan doesn't target his hamstrings from 33 different angles and then gauge his hypertrophy in the mirror.

You just need to do things like pick up a heavy barbell, set it down and repeat until you can't do it.

Then do it again.

Easy peasy.

B-

cant wait!

Today-

15mins cycling

15mins brisk walking at incline (13.5%)

-couple sets wrist curls for forearms-

6mins faster walking at incline (13.5%)

15mins cycling

wasnt in the mood to do HIIT and didnt want my knees hurting for squat day tomorrow...

 

[JDid23]

good idea. good luck on the 5/3/1 bro. i am sure you'll kill it

 

[ExtraMile]

Today - Squat Day

20mins cycling

(3x5 day)

Parallel Squats less rest between reps than usual, max 3 breaths but only on the last reps
99 x 5
121 x 5
143 x 5
165 x 5
193 x 5
209 x 5
226 x 7 PR
132 x 10
132 x 10
132 x 10
132 x 10
132 x 10 guess this 5x10 could be called a PR...

legs felt like jelly dont think Iv ever done that many sets of squats in one workout before...

Lying Leg Curl strict reps with a squeeze for a count
65 x 10
67.5 x 10
67.5 x 10
67.5 x 10
67.5 x 10 PR

20mins cycling

fun workout, didnt last too long and was awesome doing so many squats, still trying to get used to parallel squats though...

 

[JDid23]

great squats dude- hell yeah that's a PR!

 

[ExtraMile]

great squats dude- hell yeah that's a PR!

I hit 226x8 ATG before but they were done like breathing style with lots of rest between reps, hell I even hit 231x7 like that but as I said I kept the rest to just a couple of breaths between the last reps this time.

It was wierd my squatting out of the hole was real hard, then when I got half way up the top half was so easy the bar often jumped up off my back as I locked my legs out cause I came up from the top qaurter of the ROM so fast...

 

[bblazer]

Really think of driving up with your hips & ass. Then just before your knees lock out thrust your hips forward.

B-

 

[iggy]

Really think of driving up with your hips & ass. Then just before your knees lock out thrust your hips forward.

B-

exactly. sit back on your heels and explode the hell up!

 

[bblazer]

So how did bench day go?

B-

 

[ExtraMile]

been real busy with school work and stuff and havnt been to the gym since Monday, I will be going tomorrow, Ill do bench day then instead of skipping to deadlift, Im actually still sore from squats so maybe the extra rest will help because deadlifting with sore hams glutes and quads could effect the weight/reps...

real excited to bench!

 

[bblazer]

been real busy with school work and stuff and havnt been to the gym since Monday, I will be going tomorrow, Ill do bench day then instead of skipping to deadlift, Im actually still sore from squats so maybe the extra rest will help because deadlifting with sore hams glutes and quads could effect the weight/reps...

real excited to bench!

You'll be sore for the fors 3 weeks. Maybe more.

Think of each workout as active recovery from the last, even though its really not.

And don't worry the soreness will go away around the 5th set. Its good for you, like milk and American dentistry.

B-

 

[ExtraMile]

You'll be sore for the fors 3 weeks. Maybe more.

Think of each workout as active recovery from the last, even though its really not.

And don't worry the soreness will go away around the 5th set. Its good for you, like milk and American dentistry.

B-

Yeah, Im really pissed I didnt get to workout because I was looking forward to both deadlift and squat day. I could bench on friday and deadlift sometime in the weekend but then I would also be doing military on monday, so I could squash all 3 workouts in but would it just be better to bench on friday, deadlift on monday and carry on like normal?

theres nothin wrong with my pearly whites either jus sayin...

and how strict should I go on my one arm rows? I can haul the 88lb dumbells for 20+ reps on each arm without straps if I let my form go kinda sloppy or I could drop right down to 50-60's and do them real strict...

 

[bblazer]

Yeah, Im really pissed I didnt get to workout because I was looking forward to both deadlift and squat day. I could bench on friday and deadlift sometime in the weekend but then I would also be doing military on monday, so I could squash all 3 workouts in but would it just be better to bench on friday, deadlift on monday and carry on like normal?

theres nothin wrong with my pearly whites either jus sayin...

and how strict should I go on my one arm rows? I can haul the 88lb dumbells for 20+ reps on each arm without straps if I let my form go kinda sloppy or I could drop right down to 50-60's and do them real strict...

Put all three workouts in. They are separate enough body parts that you should be OK this time.

Try an be a strict as possible on the rows. And if you use straps, and are not in a strongman competition I will call you a pussy forever.

B-

 

[Tblock1]

You'll be sore for the fors 3 weeks. Maybe more.

Think of each workout as active recovery from the last, even though its really not.

And don't worry the soreness will go away around the 5th set. Its good for you, like milk and American dentistry.

B-

Yeah em I was worried about some bad soreness in my glutes lask week after lunges, I thought it would affect my deadlifts. After the warmup sets I was fine and go a new pr. BTW, please use straps on db rows so I can see bblazer call you a pussy every post But yeah I would jsut stick the 3 workouts in there, it'll be fun

 

[ExtraMile]

Ok. Lol I never use straps

 

[ExtraMile]

Today - Bench Day 5+ reps

20mins cycling

Benchpress
bar x 8
99 x 8
121 x 5
154 x 5
176 x 5
187 x 5
198 x 9 PR 9th rep very hard
116 x 10
116 x 10
116 x 10
116 x 10
116 x 10

One Arm DB Row(strict)
66 x 10/10
72 x 10/10
77 x 10/10
77 x 10/10
77 x 10/10 PR

20mins cycling

did the rows inbetween the sets of 116 benchpress with very little rest between sets just enough to have a few gulps of water. Was awesome. The 116 sets were very easy I was slammin the lockouts trying to be as explosive as possible. I will probably add wrist wraps on my 1 rep week. Deadlift day will be saturday or sunday then military on monday. Its an hour after the workout and my chest and front delts are sore as fuck already making it hard to even lift my arms

bench and rows - suck it jdid!

 

[Tblock1]

Today - Bench Day 5+ reps

20mins cycling

Benchpress
bar x 8
99 x 8
121 x 5
154 x 5
176 x 5
187 x 5
198 x 9 PR 9th rep very hard
116 x 10
116 x 10
116 x 10
116 x 10
116 x 10

One Arm DB Row(strict)
66 x 10/10
72 x 10/10
77 x 10/10
77 x 10/10
77 x 10/10 PR

20mins cycling

did the rows inbetween the sets of 116 benchpress with very little rest between sets just enough to have a few gulps of water. Was awesome. The 116 sets were very easy I was slammin the lockouts trying to be as explosive as possible. I will probably add wrist wraps on my 1 rep week. Deadlift day will be saturday or sunday then military on monday. Its an hour after the workout and my chest and front delts are sore as fuck already making it hard to even lift my arms

bench and rows - suck it jdid!

Lol fuck yeah bro fuck jdid on bench!!!!!!!!!!!!!!!!!!!!

 

[JDid23]

Today - Bench Day 5+ reps

20mins cycling

Benchpress
bar x 8
99 x 8
121 x 5
154 x 5
176 x 5
187 x 5
198 x 9 PR 9th rep very hard
116 x 10
116 x 10
116 x 10
116 x 10
116 x 10

One Arm DB Row(strict)
66 x 10/10
72 x 10/10
77 x 10/10
77 x 10/10
77 x 10/10 PR

20mins cycling

did the rows inbetween the sets of 116 benchpress with very little rest between sets just enough to have a few gulps of water. Was awesome. The 116 sets were very easy I was slammin the lockouts trying to be as explosive as possible. I will probably add wrist wraps on my 1 rep week. Deadlift day will be saturday or sunday then military on monday. Its an hour after the workout and my chest and front delts are sore as fuck already making it hard to even lift my arms

bench and rows - suck it jdid!

nice benching.

Also, real original babe

 

[ExtraMile]

nice benching.

Also, real original babe

your just jelous

 

[SouthernLord]

whole bunch of gay teenagers up in this thread

Em, don't forget to change that bench PR in you signature

 

[ExtraMile]

whole bunch of gay teenagers up in this thread

Em, don't forget to change that bench PR in you signature

suprised dabuffguy hasnt been in here...

done

 

[ExtraMile]

my chest and shoulders are sore as fuck today, my triceps are a little too. The wierd thing is my traps or lats arnt at all, the only part of my back that is really sore is my middle erectors. I swear I find it so hard to make my lats and traps do the work with one arm rows. I get more soreness out of going heavy and sloppy just because my arms and forearms take more of a beating. Im pretty sure the soreness in chest and shoulders and the soreness I had in my legs after squat day is because Im not used to this volume, and Iv never done so many sets of the big lifts before... I love it

 

[bblazer]

Updates?

You had some work to do this weekend to catch up....

I'm not letting you skate on this. I may be across the pond, but the BBMF is going to be on your back like a prison rapist.

B-

 

[ExtraMile]

lol I meant to post in here and say. Gym has been closed today because its bank holiday and Iv just been real tired this weekend, diet hasnt been great and on weekends I always loose my appetite but it has been OK. I can only workout in the morning on weekends because the gym is only open in the mornings and like I said I was really tired.

Dont get me wrong Im not missing workouts on purpose, theres nothing I hate more than taking a week off or missing workouts. But at least the extra rest may mean that my front delts and chest arnt so bad for military day, on saturday they hurt so bad I could barely lift my arms haha

Tomorrow is deadlifts and I will just see how I feel to see if I need another rest day before I do military. I could lift 3 days in a row this week and catch back up to were I want to be but Ill have to see how I feel.

Does it matter if I do my assistance exercises inbetween the light sets of 5x10 on some of my workouts?

 

[bblazer]

Do your assistance work as prescribed.

B-

 

[ExtraMile]

do your assistance work as prescribed.

B-

ok

 

[Tblock1]

Do your assistance work as prescribed.

B-

I think the whole point of this routine em is to do everything as prescribed, otherwise you will not make the gains you want.

 

[ExtraMile]

Today - Deadlift day 5+ reps

20mins cycling

Deadlifts
132 x 5
198 x 5
248 x 5
264 x 5
286 x 8 PR wasnt feeling great today so didnt push it, dont think my form was perfect either
154 x 8
154 x 8
154 x 8
154 x 8
154 x 8
realised just now that I was actually meant to do 165 not 154 for these sets, but I guess it was better since like I said I wasnt feeling great

Hanging Leg Raise
15
15
12
12
12

guess I could call those hanging leg raises a PR...

Standing Calf Raise
119 x 15
-rest pause-
119 x 10
-rest pause-
119 x 10 PR

20mins cycling

kinda boring! and wasnt overly pleased with deads but set a rep PR to beat in the future...

 

[JDid23]

that looks like a hell of a good job on deadlifts to me. Have you switched to an over/under grip yet or are you still pulling with double over?

 

[grubd]

EM, do you follow any football clubs? It's nice with champions league on fsn and epl on espn I can follow Manchester United and Celtic. Leeds United not so much yet till they move up to the championship.

 

[ExtraMile]

that looks like a hell of a good job on deadlifts to me. Have you switched to an over/under grip yet or are you still pulling with double over?

yeah man got pissed with the hook grip. I was gonna double over my 286 but in the end just did mixed grip. I used double over for the 264 and I used double over with a thumbless grip for the sets before and regular double over for the 154's. I think I could probably double over the 286 for 5 reps though...

EM, do you follow any football clubs? It's nice with champions league on fsn and epl on espn I can follow Manchester United and Celtic. Leeds United not so much yet till they move up to the championship.

used to but not so much lately, gotta admit English football is some of the best in the world lol. Used to follow Chelsea but dont really follow football or play anymore...

 

[ExtraMile]

Today - Military 5+ reps

back, traps and abs were very sore from yesterday...

Standing BB Military
bar x 8
66 x 5
88 x 5
105 x 5
110 x 5
116 x 5 PR
72 x 10
72 x 10
72 x 10
72 x 10
72 x 10 PR

Although Iv managed more than 116 for a 5 rep set before, the way that I had 105 then 110 before hand really tired me out so I consider it a new PR...

Curl Grip Chins
7
6
5
5
4
-27 reps in 5 sets big PR!

actually felt a decent bi pump after so I went to the toilets and pulled up my sleeves and my bi's def looked bigger. Gotta say Iv always though curl grip chins and weighted dips are the best exercises for arms!

good workout

 

[JDid23]

good job. Btw why did you do 105 -> 110 -> 116? Don't you take %s like for 5+ day to 65%x5, 75%x5, 85%x5??

 

[ExtraMile]

good job. Btw why did you do 105 -> 110 -> 116? Don't you take %s like for 5+ day to 65%x5, 75%x5, 85%x5??

they were the percentages...

wasnt good for my ego military pressing 72 for sets lol

 

[ExtraMile]

Today - Squat day 3+ reps

20mins cycling

Squats
88 x 5
121 x 5
149 x 5
176 x 3
209 x 3
220 x 3
237 x 4 PR
132 x 10
132 x 10
132 x 10
132 x 10
132 x 10

Leg Curls - strict with a squeeze for a count
67.75 x 10
67.75 x 10
67.75 x 10
67.75 x 10
67.75 x 10 PR

20mins cycling

good workout

 

[the.gladiator1987]

good job on the squats

 

[ExtraMile]

good job on the squats

thanks, Im getting better at the parallel, they still feel awkward and Im not even sure if they have made me much stronger than ATG but I think Im getting better with them. My next squat day is 248, which is my 3rm so hopefully Ill hit it for 3 reps. Its very hard though because the 2 heaviest warmups are set by percentages of my lifts, its part of the program, and they are very heavy, normally I would make bigger jumps between warmup sets, same with all my lifts.

 

[the.gladiator1987]

thanks, Im getting better at the parallel, they still feel awkward and Im not even sure if they have made me much stronger than ATG but I think Im getting better with them. My next squat day is 248, which is my 3rm so hopefully Ill hit it for 3 reps. Its very hard though because the 2 heaviest warmups are set by percentages of my lifts, its part of the program, and they are very heavy, normally I would make bigger jumps between warmup sets, same with all my lifts.

fuck it, this way your body is doing something it is not used to and that may actually be better to work on things youre not the best at, ie make smaller jumps

 

[ExtraMile]

fuck it, this way your body is doing something it is not used to and that may actually be better to work on things youre not the best at, ie make smaller jumps

yeah thats why Im keeping it, it will also hopefully help me work on my form under heavy weights

 

[JDid23]

Nice. Keep killing it!

 

[bblazer]

If you can get a good spotter, doing an "overload" can be a good thing.

After you are done with your next squat workout, load the bar to roughly 455. Unrack it and just stand there with it for 1 minute. Then put it back in the rack. Then do it again.

Make sure you keep your body as tight as possible, good arch to your back, and your abs tight like you are expecting a 3 way punch to the gut from me, B Fold and Scotsman. Make sure you keep breathing too.

As a warning, you may start to feel like you are going to pass out. That's fine as long as you don't. But that's why you have spotters.

The whole idea here is to shock your CNS and start getting your body used to feeling what heavy weight feels like. One of the biggest problems people have in progression is when they do something heavy, their brain kicks in and say "holy shit this is fucking heavy, I'm scared and need to protect myself!" When that happens, your form immediately goes to shit, and you can end up getting hurt. By doing overloads it sort of gets your body ready to accept that and be OK with it. Think of it like decoditioning therapy for someone with a fear of heights. You slowly put them in higher and higher positions until it becomes normal and not something to fear.

B-

 

[SouthernLord]

Awesome bro!

You are gonna continue getting stronger in all percentages. The 5x10 volume should blow you up too. All those extra squats and deads are good for you. Don't worry with ego

 

[ExtraMile]

If you can get a good spotter, doing an "overload" can be a good thing.

After you are done with your next squat workout, load the bar to roughly 455. Unrack it and just stand there with it for 1 minute. Then put it back in the rack. Then do it again.

Make sure you keep your body as tight as possible, good arch to your back, and your abs tight like you are expecting a 3 way punch to the gut from me, B Fold and Scotsman. Make sure you keep breathing too.

As a warning, you may start to feel like you are going to pass out. That's fine as long as you don't. But that's why you have spotters.

The whole idea here is to shock your CNS and start getting your body used to feeling what heavy weight feels like. One of the biggest problems people have in progression is when they do something heavy, their brain kicks in and say "holy shit this is fucking heavy, I'm scared and need to protect myself!" When that happens, your form immediately goes to shit, and you can end up getting hurt. By doing overloads it sort of gets your body ready to accept that and be OK with it. Think of it like decoditioning therapy for someone with a fear of heights. You slowly put them in higher and higher positions until it becomes normal and not something to fear.

B-

Yeah Iv heard of this stuff before from saibot. I could try but I dont have any spotters, and I doubt anyone in my gym has even seen 455 on the bar in real life, I know I havnt...

Awesome bro!

You are gonna continue getting stronger in all percentages. The 5x10 volume should blow you up too. All those extra squats and deads are good for you. Don't worry with ego

thanks bro! And yeah Im hoping the boost in volume and the extra sets of the big lifts will help me put on some size

 

[Tblock1]

Yeah Iv heard of this stuff before from saibot. I could try but I dont have any spotters, and I doubt anyone in my gym has even seen 455 on the bar in real life, I know I havnt...


thanks bro! And yeah Im hoping the boost in volume and the extra sets of the big lifts will help me put on some size

Lol I hadn't seen 455 on the bar till I tried it for deadlifts Nice job on squats em! 248x3 will be awesome work, jdid is getting destroyed lol! Bblazer would you suggest that overload thing for anyone cause my squat pr is 300x5 and it feel fucking heavy to me when I take it off the rack how heavy of a weight would you suggest for me?

 

[JDid23]

Lol I hadn't seen 455 on the bar till I tried it for deadlifts Nice job on squats em! 248x3 will be awesome work, jdid is getting destroyed lol! Bblazer would you suggest that overload thing for anyone cause my squat pr is 300x5 and it feel fucking heavy to me when I take it off the rack how heavy of a weight would you suggest for me?

parallel squat vs ATG squat = different. Also, my last 195x11 was left with some reps in the tank.

 

[bblazer]

Lol I hadn't seen 455 on the bar till I tried it for deadlifts Nice job on squats em! 248x3 will be awesome work, jdid is getting destroyed lol! Bblazer would you suggest that overload thing for anyone cause my squat pr is 300x5 and it feel fucking heavy to me when I take it off the rack how heavy of a weight would you suggest for me?

Yes. If 300x5 is your PR I would put about 525 on the bar.

B-

 

[ExtraMile]

Lol I hadn't seen 455 on the bar till I tried it for deadlifts Nice job on squats em! 248x3 will be awesome work, jdid is getting destroyed lol! Bblazer would you suggest that overload thing for anyone cause my squat pr is 300x5 and it feel fucking heavy to me when I take it off the rack how heavy of a weight would you suggest for me?

I didnt take it as deep as he takes his though. Will be interesting to see if my ATG squat has improves much from this parallel squatting, I hope so as the parallel point is my sticking point of the lift.

Lookin forward to my 3+ bench day!

Bodyweight is up to 204 when I wake up (after I take a piss)

 

[bblazer]

I didnt take it as deep as he takes his though. Will be interesting to see if my ATG squat has improves much from this parallel squatting, I hope so as the parallel point is my sticking point of the lift.

Lookin forward to my 3+ bench day!

Bodyweight is up to 204 when I wake up (after I take a piss)

If coming up from parallel in your squat is a sticking point, but ATG is not, I would tend to think that you are a more quad dominant squatter, and that you are not activating your glutes enough to pop you out of the hole. Try thinking of pinching you but together as hard as you can, then hip thrusting your way up and through the top of the lift.

B-

 

[ExtraMile]

If coming up from parallel in your squat is a sticking point, but ATG is not, I would tend to think that you are a more quad dominant squatter, and that you are not activating your glutes enough to pop you out of the hole. Try thinking of pinching you but together as hard as you can, then hip thrusting your way up and through the top of the lift.

B-

I do, this is what happens just after Iv gotten out the hole and when Im a few inches higher than the bottom part of the parallel squat I explode straight up so hard sometimes the bar jumps up off my back which is kinda risky incase it lands on my neck, I just cant seem to squeeze my glutes and thrust my hips forward to get the power like that when Im deeper...

Should I try to get a video next time?

 

[bblazer]

No - no video needed.

Just lift.

B-