Big Boy Basics

[Andalite]

Hi everyone!!

I'd like to wish everyone a Happy New Year and the best of luck for all your goals.

A new year means a new journal so welcome to Big Boy Basics!!!

Goals are as they have always been: to stay injury free and get stronger and hopefully lose some of the chub

For all newcomers, 4 weeks of training = 1 Mesocycle.

Today marks the start of Mesocycle 17. I don't do routines - I train. I follow templates. Here's the template for now:


THURSDAY: DEADLIFT TRAINING

1. Deadlifts
2. Front Squats
3. Core Training

FRIDAY: BACK TRAINING

1. Heavy Rows - either dumbbell, barbell, chest supported or machine done 3-5 sets of 1-5 reps depending on the exercise
2. Pull-ups - all weighted for as many sets and reps as I like. mostly I aim for 25-50 total reps all done with some added weight.
3. Medium Rows - either high or low cable rows or unilateral cable rows for 3-4 sets of 8-12 reps
4. Facepulls or Shrugs
5. Core Training

SUNDAY: SQUAT TRAINING

1. Overhead Squats
2. Front Squats
3. Back Squats
4. Grip Training
5. Core Training

MONDAY: PRESS TRAINING

1. Pistol Squats
2. Press Variant - either military or bench variants within for heavy work
3. Pull-ups - light for example; 3x8 or so
4. Supplementary Press
5. Core Training

I suffer from a slew of shoulder and lower back injures so staying injury free is my #1 goal.

For those interested, my "stats" at the moment are:

I weigh 195 lbs @ 5'7
Pistol Squats: 13 reps per leg
Back Squats: 365 lbs
Front Squats: 295 lbs
Overhead Squats: 185 lbs
Military Press: 185 lbs
Deadlifts: 475 lbs
Bench Press: 225 lbs

A very Happy New Year to everyone once again and I will check in later with a journal update hopefully.

Oh, and for those concerned, here's my youtube channel: YouTube - anuj247's Channel

Cheers!

 

[JDid23]

yes man!! good shit- looks like a nice plan

any ideas for losing some of the chub as far as cardio goes?

 

[Andalite]

yes man!! good shit- looks like a nice plan

Thanks, buddy.

any ideas for losing some of the chub as far as cardio goes?

No cardio...other than sex. All chub will be lost through dieting and I'd prefer a slow recomp. I aint in any hurry

 

[Andalite]

Deadlift Training
Mesocycle 17 - Week 1​

Beginning Thoughts:

Once again: A very Happy New Year to one and all!! ​

Workout:

Deadlifts:
(415 lbs x 1 rep x 5 minisets) x 2 cluster sets
435 lbs x 2 reps
The goal was to do 2 cluster sets of 5 minisets - each one being a single rep. Last week I had messed up on this but I finally got the hang of it. I thoroughly detest cluster sets. They totally put me off my groove. I did the final set with 435 lbs for sheer giggles.

Front Squats:
185 lbs x 3 reps x 3 sets
205 lbs x 3 reps
I have been struggling with Front Squats for quite a while now. I have zero technique with these. Just 3 weeks ago I hit 295 lbs for the 4th or 5th time over the span of two months and it was through sheer brute strength. Thats a no-no for me. I would like to perfect and hone in my technique. So, I have gone back to the drawing board and the first change I have made is switching my grip from a rather unstable cross grip to a clean/weightlifters/olympic grip. I am sure with this more stable grip and working on my form from the ground up I will be surpass 295 lbs over the next few months.

Hanging Air Kicks:
BW x 10 reps x 3 sets

Cable Wood Chops:
15 kgs x 12 reps
20 kgs x 12 reps
20 kgs x 12 reps​

Videos:

Deadlifts & Front Squats:
IronScene | Powerlifting Videos​

Overall Impression:

This was a better workout than last week. It takes some getting used to these weird octagonal shaped plates...I need to work on my grip more. I am going to be trying a new fun exercise for grip training this coming Monday..

Have a great day today everyone and thank you for reading! ​

 

[Tblock1]

One suggestion: I really think you should do at least some cardio. Not for losing fat, or anything like that but just for overall heart health. The cardiovascular system is really more important for health than the muscular system, and should work it at least twice a week. You don't have to listen, but for overall health some sort of cardio is really important for a strong heart.

 

[Andalite]

One suggestion: I really think you should do at least some cardio. Not for losing fat, or anything like that but just for overall heart health. The cardiovascular system is really more important for health than the muscular system, and should work it at least twice a week. You don't have to listen, but for overall health some sort of cardio is really important for a strong heart.

Hmm...I agree with you. Cardio is good. I just don't schedule it into my training. I like to run like once a week but I don't structure it into my workout. I just do it when I can and when I do run I jog or sprint (depending on how I feel)...I don't do Cardio on any cardio machine if thats what you mean.

 

[oso0960]

You're the first person I've actually seen use cluster sets. Also the clean grip will come to you if it's not already lol. I know that if you are still a tad bit unflexible, you can hold the bar with 2 or 3 fingers rather than all 4 on your shoulders until you get used to it. Great workout!

 

[bblazer]

This is exactly the stuff I love to see!

I feel tingly all over.

For god's sake, there is even grip training in there! I love it!

B-

 

[Tblock1]

Hmm...I agree with you. Cardio is good. I just don't schedule it into my training. I like to run like once a week but I don't structure it into my workout. I just do it when I can and when I do run I jog or sprint (depending on how I feel)...I don't do Cardio on any cardio machine if thats what you mean.

No reason to touch a machine. Real running is where it's at

 

[Andalite]

You're the first person I've actually seen use cluster sets. Also the clean grip will come to you if it's not already lol. I know that if you are still a tad bit unflexible, you can hold the bar with 2 or 3 fingers rather than all 4 on your shoulders until you get used to it. Great workout!

I hate cluster sets on Deadlifts and Front Squats but they're awesome for upper body work

The clean grip is something I will get used to and doing Front Squats 2x a work right now (since I am working my form from the ground up) will help me ease into it. I am more than just a "tad" bit inflexible though I will get better over the next couple of weeks. Right now I am able to only use 2 fingers but I want to be able to use 4 with time...I dunno it it even makes any difference, but I think 4 would be awesome!

This is exactly the stuff I love to see!

I feel tingly all over.

For god's sake, there is even grip training in there! I love it!

B-

Hahahha. I am flattered Thank you for dropping by and I hope to see you post here often

No reason to touch a machine. Real running is where it's at

Well, in that case, we're in agreement

 

[Andalite]

Back Training
Mesocycle 17 - Week 1​

Beginning Thoughts:

Was so bloated...and still am.​

Workout:

Chest Supported Rows:
160 lbs x 5 reps x 3 sets
180 lbs x 3 reps
190 lbs x 2 reps
I used a lighter weight than last week for my work sets but my overall volume was through the roof. I will increase the weight after I have spent some more time getting used to this exercise and getting my form down..

Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 2 reps x 2 sets
BW + 30 lbs x 3 reps
BW + 20 lbs x 4 reps
BW + 20 lbs x 3 reps
Total Reps = 20
This just wasn't happening today...I wasn't feeling it at all. It's been a few weeks since I've done proper weighted Pull-ups so this is to be expected. I'll be fine next week - especially since I am not hitting Pull-ups 2x a week with this new template.

High Cable Rows:
75 kgs x 8 reps x 3 sets

Facepulls:
40 kgs x 12 reps x 2 sets
I actually felt these in my traps...awesome!

Front Planks:
BW x 60 seconds x 3 sets

Hammer Curls:
22 kgs x 5 reps x 3 sets
I hate arm work...But I desperately want huge forearms ​

Videos:

Chest Supported Rows & Pull-ups:
IronScene | Powerlifting Videos​

Overall Impression:

I hope everyone's had a great weekend full of fun, excitement and promise!

Good luck for the next week and thanks for reading as always!​

 

[JDid23]

nice workout man... i liked watching the pullups.

quick question if you don't mind; what is your opinion on the different variations of DB rows? I saw that you do them witd 1 hand and no legs on the bench in your video, and i also know you can do them with no hands on a bench at all.. toady i did them with my knee on the bench and i don't think i am getting as much out of it as i could doing them the way you do. Thanks

 

[Andalite]

nice workout man... i liked watching the pullups.

quick question if you don't mind; what is your opinion on the different variations of DB rows? I saw that you do them witd 1 hand and no legs on the bench in your video, and i also know you can do them with no hands on a bench at all.. toady i did them with my knee on the bench and i don't think i am getting as much out of it as i could doing them the way you do. Thanks

I like doing the rows with my feet spread on the floor and my hand resting on the bench for support. I am able to use my upper back muscles a lot more this way. I don't like the one leg on the bench technique because it limits my overall stability which results in me not being able to row much OR properly. So I'd rather use a heavier weight and do them with my feet firmly planted on the floor and my hand on the bench for support.

 

[the_alcatraz]

Looks great...keep this log updated. It's great to keep a log, track your progress, and get the help needed from everyone on here.

 

[JDid23]

I like doing the rows with my feet spread on the floor and my hand resting on the bench for support. I am able to use my upper back muscles a lot more this way. I don't like the one leg on the bench technique because it limits my overall stability which results in me not being able to row much OR properly. So I'd rather use a heavier weight and do them with my feet firmly planted on the floor and my hand on the bench for support.

thanks.... this is basically exactly the way i feel during my rows!! Keep up the good work bro- look forward to following

 

[Andalite]

Looks great...keep this log updated. It's great to keep a log, track your progress, and get the help needed from everyone on here.

thanks.... this is basically exactly the way i feel during my rows!! Keep up the good work bro- look forward to following

Thanks guys and ofcourse I will keep this log updated!!

EliteFitness is a great site and I am glad to be here

 

[Andalite]

Squat Training
Mesocycle 17 - Week 1​

Beginning Thoughts:

Went in very late and had almost no energy..​

Workout:

Overhead Squats:
135 lbs x 3 reps
155 lbs x 3 reps
175 lbs x 2 reps
Decent...I paused at the bottom of 175 for the longest time to make sure I had my form down..

Front Squats:
185 lbs x 3 reps x 6 sets
205 lbs x 1 rep
225 lbs x 2 reps
Still working on grip here...It's getting better but I need to stretch my forearm muscles more. I need to squat "down" more and keep my elbows higher.

Back Squats:
295 lbs x 5 reps x 3 sets
Form was very meh...I'm GM'ing the weight a bit and I dont feel comfortable....

Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets​

Videos:

Overhead Squats, Front Squats and Back Squats:
IronScene | Powerlifting Videos​

Overall Impression:

Gonna spend tomorrow resting and eating....I hope everyone's had a wonderful Monday!!! ​

 

[Tblock1]

Squat Training
Mesocycle 17 - Week 1​

Beginning Thoughts:

Went in very late and had almost no energy..​

Workout:

Overhead Squats:
135 lbs x 3 reps
155 lbs x 3 reps
175 lbs x 2 reps
Decent...I paused at the bottom of 175 for the longest time to make sure I had my form down..

Front Squats:
185 lbs x 3 reps x 6 sets
205 lbs x 1 rep
225 lbs x 2 reps
Still working on grip here...It's getting better but I need to stretch my forearm muscles more. I need to squat "down" more and keep my elbows higher.

Back Squats:
295 lbs x 5 reps x 3 sets
Form was very meh...I'm GM'ing the weight a bit and I dont feel comfortable....

Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets​

Videos:

Overhead Squats, Front Squats and Back Squats:
IronScene | Powerlifting Videos​

Overall Impression:

Gonna spend tomorrow resting and eating....I hope everyone's had a wonderful Monday!!! ​

Great work on those overhead squats

 

[JDid23]

love watching the OH Squats- barely ever see anyone else do them!!!

don't get me wrong i think your back squats are good and your form is also better on them than your last video, but it's very possible probably likely that your back squats could be weaker than you hope for because you do prioritize OH Squats and Front Squats

 

[SaiBoT]

In!!!

 

[the.gladiator1987]

Are front squats supposed to be like that? Ive never seen them but i just got ripped for doing back squats and my knees came a little over my toes, but it seems like the start of your movement is like that as well. They look good tho

 

[Andalite]

Great work on those overhead squats

Thanks

love watching the OH Squats- barely ever see anyone else do them!!!

don't get me wrong i think your back squats are good and your form is also better on them than your last video, but it's very possible probably likely that your back squats could be weaker than you hope for because you do prioritize OH Squats and Front Squats

I know my back squats take a back seat when I prioritize OH Squats and Front Squats....and thats totally fine with me. My issue isn't the weight I'm heaving...I just hit 365 a week ago after all. My issue is with my comfort level with this exercise. I am returning to back squats after almost a whole year of never doing them...so it will take some time before I get my groove back. Till then I have to be a bit conservative with the weight.

In!!!

Great to have you!

Are front squats supposed to be like that? Ive never seen them but i just got ripped for doing back squats and my knees came a little over my toes, but it seems like the start of your movement is like that as well. They look good tho

Yeah Front Squats are supposed to be like that...How else would they be? And why do knees over toes even matter lol...Thats the last of my problems...And its a myth to care. It's all about the hips. If I get my hip motion right, everything will be synchronized. And right now my hips aren't quite adjusted to this movement. With a couple more sessions I should be better of. I have increased my frequency with this movement just to account for that.

 

[the.gladiator1987]

Oh got it, I was told that back squats you should never have your knees over your toes or else the pressure is going off your heels and onto the balls of your feet.

Would front squats be better exercise for football?

 

[Andalite]

Oh got it, I was told that back squats you should never have your knees over your toes or else the pressure is going off your heels and onto the balls of your feet.

Would front squats be better exercise for football?

I have never heard such a thing about back squats and I think it would largely depend on your form. If you have a medium stance and you spread your knees out, then it you would most definitely have your toes being crossed by your knees. If you use a wide stance then that would be very hard to do. If you mimic a powerlifting squat where you try to "sit back" with a medium stance your knees will not cross your toes by much - if they do which I think they probably won't. If you try to squat "down" like an olympic lifter or a regular weightlifter (no need to label anything here because that causes a huge commotion) you will not be able to use a very wide stand and it will be hard for your knees not to cross your toes. If you squat to a box then again it would depend on the width of your stance. Confusing, right? Thats why I said the knees over toes thing is BS and it really depends on the lifter and his preference.

Front Squats are better than back squats because they:
(a) Hit your core a lot harder
(b) Require technique
(c) Have a better carry over onto your other lifts
(d) Are better for athletes

 

[the.gladiator1987]

I have never heard such a thing about back squats and I think it would largely depend on your form. If you have a medium stance and you spread your knees out, then it you would most definitely have your toes being crossed by your knees. If you use a wide stance then that would be very hard to do. If you mimic a powerlifting squat where you try to "sit back" with a medium stance your knees will not cross your toes by much - if they do which I think they probably won't. If you try to squat "down" like an olympic lifter or a regular weightlifter (no need to label anything here because that causes a huge commotion) you will not be able to use a very wide stand and it will be hard for your knees not to cross your toes. If you squat to a box then again it would depend on the width of your stance. Confusing, right? Thats why I said the knees over toes thing is BS and it really depends on the lifter and his preference.

Front Squats are better than back squats because they:
(a) Hit your core a lot harder
(b) Require technique
(c) Have a better carry over onto your other lifts
(d) Are better for athletes

Did you ever see my video? check it out. Not meaning to hijack the thread, im subscribed for sure

Also I think I will do front squats if they are better for athletes, thats what Im all about this year. So back squats basically put on more mass and makes you able to move more weight thats about it? I already back squat 2x my bw for my 1rm...

heres that video

http://www.elitefitness.com/forum/w...365x3-squats-please-critique-form-681747.html

 

[Andalite]

Did you ever see my video? check it out. Not meaning to hijack the thread, im subscribed for sure

Also I think I will do front squats if they are better for athletes, thats what Im all about this year. So back squats basically put on more mass and makes you able to move more weight thats about it? I already back squat 2x my bw for my 1rm...

heres that video

http://www.elitefitness.com/forum/w...365x3-squats-please-critique-form-681747.html

I'll check out the video ASAP.

There is no such thing as a mass building exercise lol...Nothing exists in a vacuum. It's just that according to popular theory back squats are king. But coaches like Eric Cressey, Mike Robertson and even the guys over on EliteFTS are changing their views. Back Squats are a competition exercise. If you aren't competing and just training for all round strength, why ignore front squats? You don't have to do one or the other....Everything has a positive and I think all of us would want the good from each and every exercise we can get our hands and feet on. So I'd suggest you do both.

 

[Andalite]

I saw the video...I dunno why people are making such a big deal about your form. It looked fine to me. You were focusing on sitting back which I wouldn't do because I'm not training to compete in a suit. If I were you the only change I'd make is trying to squat "down" and not "sit back". Other than that you looked good. 365 is a heavy weight...what the fuck do people think your form is going to look like? As easy as 135? LOL...You were fine. I'd work on hip mobility drills and the like because I think everyone should work on that but otherwise you're doing fine. You went very deep so kudos on that - hardly anybody goes deep but more importantly: you were able to do it with somewhat decent hip mobility (you have to still work on it a bit) and you maintained your form on that last rep which was brutal. So definitely thumbs up on that video.

 

[Tblock1]

I saw the video...I dunno why people are making such a big deal about your form. It looked fine to me. You were focusing on sitting back which I wouldn't do because I'm not training to compete in a suit. If I were you the only change I'd make is trying to squat "down" and not "sit back". Other than that you looked good. 365 is a heavy weight...what the fuck do people think your form is going to look like? As easy as 135? LOL...You were fine. I'd work on hip mobility drills and the like because I think everyone should work on that but otherwise you're doing fine. You went very deep so kudos on that - hardly anybody goes deep but more importantly: you were able to do it with somewhat decent hip mobility (you have to still work on it a bit) and you maintained your form on that last rep which was brutal. So definitely thumbs up on that video.

I agree his form was fine but he didn't go that deep. He went deep enough but nowhere near atg.

 

[the.gladiator1987]

I'll check out the video ASAP.

There is no such thing as a mass building exercise lol...Nothing exists in a vacuum. It's just that according to popular theory back squats are king. But coaches like Eric Cressey, Mike Robertson and even the guys over on EliteFTS are changing their views. Back Squats are a competition exercise. If you aren't competing and just training for all round strength, why ignore front squats? You don't have to do one or the other....Everything has a positive and I think all of us would want the good from each and every exercise we can get our hands and feet on. So I'd suggest you do both.

Yea true, im an athlete not a bodybuilder. Thanks for the insight

 

[the.gladiator1987]

I saw the video...I dunno why people are making such a big deal about your form. It looked fine to me. You were focusing on sitting back which I wouldn't do because I'm not training to compete in a suit. If I were you the only change I'd make is trying to squat "down" and not "sit back". Other than that you looked good. 365 is a heavy weight...what the fuck do people think your form is going to look like? As easy as 135? LOL...You were fine. I'd work on hip mobility drills and the like because I think everyone should work on that but otherwise you're doing fine. You went very deep so kudos on that - hardly anybody goes deep but more importantly: you were able to do it with somewhat decent hip mobility (you have to still work on it a bit) and you maintained your form on that last rep which was brutal. So definitely thumbs up on that video.

Thanks man! Ive always been taught to sit back but then again it was a PL who told me that. lol. Ya some people also said it wasnt deep enough but when theres that much weight theres not much you can do..I do all my other sets ATG. I dont wanna hijack your thread so thx for looking at it and the advice. Ill be checkin ur log out

 

[Andalite]

You aren't highjacking my thread at all. We can continue discussing this for as long as you like but I really believe in the fact that you did hit decent depth. Let me watch the video again..

 

[Andalite]

ok I saw the video and here's the screenshot of you at you the end of the rep #1 I think:

You weren't A2G by any means, but it still passes in my books:

Like I said: work on hip mobility. I wouldn't be all bent up because I personally don't favor the back squat that much and to me you did hit decent depth. Now, if you were to hit the same depth with Front Squats it would be no good because it would put you at a mechanically disadvantageous position. Front Squats and OH Squats require you to have very mobile hips - which is why I've been repeating hip mobility drills again and again and again and again...So my opinion: back squats were decent. You hit depth and you hit 365x3 which is awesome. You should perhaps consolidate your strength around the 335-345 mark (if you don't know what strength consolidation is, let me know) before you progress onwards. But, in any case, you should do hip mobility drills and work on front squats. If you're able to Front Squats 365 lbs then you're a true stud

 

[Andalite]

This is the other file...Dunno why it didn't attach before...

 

[Andalite]

Press Training
Mesocycle 17 - Week 1​

Beginning Thoughts:

Was in a bit of a hurry today but the overall volume would have been low to begin with because I need to set a base mark from which to progress.​

Workout:

Pistol Squats:
BW x 4 reps x 2 sets
Felt pretty comfortable.

Overhead Press:
155 lbs x 3 reps
175 lbs x 1 rep x 2 sets
I will build on this come next week. I am not sure where I am going to keep rotating a variant of the press on a week to week basis but I might do some crazy bell incline close grip bench presses (wow..what a mouthful!) next week.

Pull-ups:
BW x 10 reps
BW x 8 reps
BW x 8+1 reps
Total = 27 reps
The goal here is to increase overall volume on this exercise as the weeks progress. On this day no weighted pull-ups are done because I need to keep my form in check, etc...

Unilateral Lat Pulldowns:
35 kgs x 6 reps x 2 sets
40 kgs x 5 reps

Decline Dumbbell Punches:
14 kgs x 8 reps x 3 sets​

Videos:

Pistol Squats, Overhead Press, Pull-ups, Unilateral Lat Pulldowns & Decline Dumbbell Punches:
IronScene | Powerlifting Videos​

Overall Impression:

The next 2 days are rest days...I plan on losing the bloat and relaxing! I hope everyone's having a swell week! ​

 

[the.gladiator1987]

Sweet! Im doing front squats instead now. i can tell I have horrible hip mobility and felxibility. I am going to be working on a lot of that this year.

Now should I do strength consolidation (dont know what that is) with back squats, or just go right into front squats?

 

[Andalite]

Sweet! Im doing front squats instead now. i can tell I have horrible hip mobility and felxibility. I am going to be working on a lot of that this year.

Now should I do strength consolidation (dont know what that is) with back squats, or just go right into front squats?

I just made this post and was about to hit post when my computer crashed!!! Gay...

Ok, so here's the gist of what I said:

1.) Read this for Strength Consolidation: Strength Consolidation: An Example

2.) Next, read this on how to do singles: The Singles Scene

A special note for the first article: don't be confused by Day One, Day Two, Day Three, etc. It means that if you squats once a week, then Day One would imply Week 1 Squat Day, Day Two would imply Week 2 Squat Day, Day Three would imply Week 3 Squat Day, etc....

3.) I think you should not remove back squats by any means. However I urge you to ADD Front Squats to your training.

4.) Work on hip mobility. You're gonna need it.

5.) What does your training look like right now?

Cheers!

 

[the.gladiator1987]

I just made this post and was about to hit post when my computer crashed!!! Gay...

Ok, so here's the gist of what I said:

1.) Read this for Strength Consolidation: Strength Consolidation: An Example

2.) Next, read this on how to do singles: The Singles Scene

A special note for the first article: don't be confused by Day One, Day Two, Day Three, etc. It means that if you squats once a week, then Day One would imply Week 1 Squat Day, Day Two would imply Week 2 Squat Day, Day Three would imply Week 3 Squat Day, etc....

3.) I think you should not remove back squats by any means. However I urge you to ADD Front Squats to your training.

4.) Work on hip mobility. You're gonna need it.

5.) What does your training look like right now?

Cheers!

Cool articles. Thanks for those

I wont get rid of back squats Ill add front squats to my routine. Ive already found about 8 hip mobility dynamic exercises haha, and my training routine is pretty simple. chest/back/shoulders/legs/arms. Ill throw in calves 2-3x a week, not a lot of abs i already have a strong core.

 

[JDid23]

dude i am fucking loving the front squats... i get insanely deep with a weight that feels heavy, and my back doesn't even get close to rounding- feel it a lot more than back squats. thanks for turning me onto them bro and good work as always!!

how do you think front squat compares to back squat? I've heard it hits your quads harder and i know that it's harder to have bad form, but what about for putting on mass? Typically, one can use so much more weight on back squat. Last thing- for clean grip, is it normal for your wrists to hurt after and will they get used to it?

 

[the.gladiator1987]

dude i am fucking loving the front squats... i get insanely deep with a weight that feels heavy, and my back doesn't even get close to rounding- feel it a lot more than back squats. thanks for turning me onto them bro and good work as always!!

how do you think front squat compares to back squat? I've heard it hits your quads harder and i know that it's harder to have bad form, but what about for putting on mass? Typically, one can use so much more weight on back squat. Last thing- for clean grip, is it normal for your wrists to hurt after and will they get used to it?

I cant wait to try front squats in 2 days. i think overall back squats allow you to use more weight so its better that way, but front squats have their place too. Mass comes from food not training, basically. For the most part.

And the wrists hurting is OK. You need to start stretching them (like I do), they will hurt at first. Also your triceps might be tight so stretch those too

 

[JDid23]

sorry... i have almost made it a habit to jack andalite's threads at this point but what are some good wrist stretches?

 

[Tblock1]

sorry... i have almost made it a habit to jack andalite's threads at this point but what are some good wrist stretches?

Take the hand your are stretching by the opposite hand and simply pull the fingers back towards your body, hold for 15 seconds.

 

[the.gladiator1987]

YUp what tblock said, do the other way as well.

 

[Andalite]

Firstly, before I even begin to respond: y'all need to stop apologizing for posting in my journal...Nobody's highjacking anything and I welcome your input and discussions. So post away on anything and everything!

dude i am fucking loving the front squats... i get insanely deep with a weight that feels heavy, and my back doesn't even get close to rounding- feel it a lot more than back squats. thanks for turning me onto them bro and good work as always!!

how do you think front squat compares to back squat? I've heard it hits your quads harder and i know that it's harder to have bad form, but what about for putting on mass? Typically, one can use so much more weight on back squat. Last thing- for clean grip, is it normal for your wrists to hurt after and will they get used to it?

I'm glad to hear you like them. I hope your form is good and you're using good technique. Work on the stretching for the grip. TBlock mentioned the stretches in his post:

Take the hand your are stretching by the opposite hand and simply pull the fingers back towards your body, hold for 15 seconds.

I cant wait to try front squats in 2 days. i think overall back squats allow you to use more weight so its better that way, but front squats have their place too. Mass comes from food not training, basically. For the most part.

And the wrists hurting is OK. You need to start stretching them (like I do), they will hurt at first. Also your triceps might be tight so stretch those too

I dunno how to word the pros and cons of back squats and front squats because they both have those...

All these conversations about Front Squats and Back Squats can be found here...It's an article which basically deconstructs boht the lifts:

Front Squats versus Back Squats

Have fun reading the article and the thread linked within it.

 

[the.gladiator1987]

Sweet thanks for the articles. I like them both, I dont agree with them about mark rippetoe tho, hes pretty well knowledged

 

[Andalite]

Sweet thanks for the articles. I like them both, I dont agree with them about mark rippetoe tho, hes pretty well knowledged

I think Rippetoe is a hack but thats me and a select few who think that way.

 

[bblazer]

i think rippetoe is a hack but thats me and a select few who think that way.

blasphemer!

b-

 

[Andalite]

blasphemer!

b-

Hhahhaa....whatever floats your boat, mate.

 

[Andalite]

Deadlift Training
Mesocycle 17 - Week 2​

Beginning Thoughts:

This is last night's workout...I pretty much sat on my ass all day so I was very lethargic when I hit the gym lol...​

Workout:

Deadlifts:
(415 lbs x 2 reps x 3 minisets) x 2 cluster sets
455 lbs x 1 rep
I really wanted to hit 4 doubles but all I could muster up was 3. Next week I am going to increase rest period from 25 seconds to 30-45 seconds and really try for get 4 doubles with 415 per cluster set.

Front Squats:
185 lbs x 5 reps x 3 sets
205 lbs x 3 reps
I used three fingers this time and I added 2 reps to each of the 185 sets...

Lat Pulldown Crunches:
40 kgs x 10 reps x 3 sets

Overhead Plate Sidebends:
25 lbs x 8 reps x 3 sets

Dumbbell Windmills:
12 kgs x 8 reps x 3 sets​

Videos:

Deadlifts & Front Squats:
IronScene | Powerlifting Videos​

Overall Impression:

Tiring workout. I am getting better at cluster sets. I am not used to rep work but I think I'll improve over the next few weeks. I aim to get 4 doubles next week and then I'm gonna increase the weight and go back to singles hopefully with 435. My overall aim is to hit 435 for doubles in a cluster set but it may be a while before I can manage that.

I hope everyone's having a good weekend! Thanks for reading, as always! ​

 

[Tblock1]

Deadlift Training
Mesocycle 17 - Week 2​

Beginning Thoughts:

This is last night's workout...I pretty much sat on my ass all day so I was very lethargic when I hit the gym lol...​

Workout:

Deadlifts:
(415 lbs x 2 reps x 3 minisets) x 2 cluster sets
455 lbs x 1 rep
I really wanted to hit 4 doubles but all I could muster up was 3. Next week I am going to increase rest period from 25 seconds to 30-45 seconds and really try for get 4 doubles with 415 per cluster set.

Front Squats:
185 lbs x 5 reps x 3 sets
205 lbs x 3 reps
I used three fingers this time and I added 2 reps to each of the 185 sets...

Lat Pulldown Crunches:
40 kgs x 10 reps x 3 sets

Overhead Plate Sidebends:
25 lbs x 8 reps x 3 sets

Dumbbell Windmills:
12 kgs x 8 reps x 3 sets​

Videos:

Deadlifts & Front Squats:
IronScene | Powerlifting Videos​

Overall Impression:

Tiring workout. I am getting better at cluster sets. I am not used to rep work but I think I'll improve over the next few weeks. I aim to get 4 doubles next week and then I'm gonna increase the weight and go back to singles hopefully with 435. My overall aim is to hit 435 for doubles in a cluster set but it may be a while before I can manage that.

I hope everyone's having a good weekend! Thanks for reading, as always! ​

Hey andalite don't know if you have said this before but what are your current goals? I know you are always trying to get stronger but do you have any goals ie fat loss or more muscle gain, or gaining a .5 inch on your arms? BTW, your form was looking solid on those front squats!!!!

 

[Andalite]

Hey andalite don't know if you have said this before but what are your current goals? I know you are always trying to get stronger but do you have any goals ie fat loss or more muscle gain, or gaining a .5 inch on your arms? BTW, your form was looking solid on those front squats!!!!

Hmm...my current goals apart from strength? Aesthetically, I am in the process of a very slow body recomposition. Other than that, I would like to have bigger calves and forearms. I have 15" arms and 13" forearms. I want 15+" forearms As for calves....I have a 34" waist with almost 27" thighs but only 15" calves... I think thats all I'd like

 

[Andalite]

Back Training
Mesocycle 17 - Week 2​

Beginning Thoughts:

This is yesterday's workout..​

Workout:

Chest Supported Rows:
160 lbs x 6 reps x 4 sets
195 lbs x 2 reps
Double progression right here, guys...If y'all want to read up on Single, Double and Triple Progression, check out this article: Strength Training with Single, Double and Triple Progression.

Pull-ups:
BW + 20 lbs x 2 reps
BW + 20 lbs x 3 + 3 reps
BW + 40 lbs x 1 + 1 + 1 reps
BW + 50 lbs x 2 reps
BW + 40 lbs x 2 reps
Total Reps = 15
Decent work...

High Cable Rows:
75 kgs x 10 reps x 3 sets

Facepulls:
40 kgs x 12 reps x 2 sets

Suitcase Deadlifts:
115 lbs x 6 reps x 2 sets

Hanging Air Kicks:
BW x 20 reps x 2 sets​

Videos:

Chest Supported Rows & Pull-ups:
YouTube - M17 W2 Back Training.wmv​

Overall Impression:

I hope y'all have had a good weekend thus far...I went and saw Sherlock Holmes and thought it was pretty entertaining. I'm looking forward to seeing the Book of Eli.

Tonight is Squat Training. I leave for the US on Monday night and I arrive on Tuesday (US Time). So, I won't be training for the next 3 days at the least. I've shifted my Deadlift Training from my usual Thursdays to Fridays over the last 2 weeks but I will resume Deadlifting on Thursdays once again as soon as I get back. So after tonight's squat training update, the next journal update will be on Thursday of the following week. I know I'll be having only 6 days between Deadlift sessions but I should be fine because I will have rested for 4 nights and 3 days straight before my workout. I'm gonna keep my fingers crossed!! ​

 

[JDid23]

nice workout.... have a safe trip man

 

[SaiBoT]

Cool workout alot of unusual stuff there.

I liked Sherlock, but Avatar was the best movie i've ever seen.

Have a safe trip bro!

 

[mazevedo_013]

Great post man, really helpful with all the updated posts and videos!

 

[Andalite]

nice workout.... have a safe trip man

Thanks, dude.

Cool workout alot of unusual stuff there.

I liked Sherlock, but Avatar was the best movie i've ever seen.

Have a safe trip bro!

Avatar is definitely the best movie I've ever seen too...and this is coming from someone who's made The Godfather trilogy his Bible lol...

Great post man, really helpful with all the updated posts and videos!

Thanks, dude!

 

[Andalite]

Full Body Training
Mesocycle 17 - Week 2​

Beginning Thoughts:

This is Sunday's workout. Like I mentioned before, I won't be hitting the gym till Thursday so I had to modify my press and squat training days and basically combine them. The exercise order is a bit unorthodox (for me) because I was making the workout on the spot. I was very sore from Back Training the day before. This was my 3rd workout in a row - something I rarely ever do so I didn't make it too crazy!​

Workout:

Flat Dumbbell Press:
75 lbs x 6 reps x 3 sets
I have been suffering from some shoulder pain recently. I may have not mentioned this before but I suffer from genetically loose shoulder joints which are very prone to dislocations (which are very painful - not the fun kind). So, I have to maintain a very delicate balance between pushing and pulling exercises and over the last month my pulling has overly exceeded by pressing - which is also bad for me. So, I am going to start pressing a bit more. It's weird because too much and too little pressing both mess up my posture and my shoulder girdle's happiness.

Pull-ups:
BW x 8 reps
BW x 10 reps
BW x 8 + 3 reps
Total = 28 reps
I know I did Pull-ups like 2 days back to back but this felt really good on my shoulders.

Front Squats:
185 lbs x 3 reps
195 lbs x 3 reps
205 lbs x 3 reps
215 lbs x 3 reps
225 lbs x 3 reps
235 lbs x 3 reps
185 lbs x 7 reps
Still working on technique. Gonna do some lower weight and much much more volume next week. The best way to get my body to adapt to this new grip is to practice, practice and practice some more. So volume is where this is at. Though, I need to make sure quality remains awesome.

Dumbbell Windmills:
14 kgs x 6 reps x 3 sets

Push-ups:
BW x 10 reps x 3 sets
My shoulder hurt a LOT initially with this but I finished each set off with some scapular push-ups which REALLY helped me. I could hear the clicking as my shoulder slid into place. Good times...

Hammer Curls:
22 kgs x 5 reps

Unilateral Shoulder Press:
66 lbs x 3 reps
66 lbs x 5 reps
This felt really good on my shoulder. ​

Videos:

Flat Dumbbell Presses, Pull-ups, Front Squats and Unilateral Shoulder Presses:
IronScene | Powerlifting Videos​

Overall Impression:

I leave tonight....Damn, my body is so painfully sore its unbelievable. Muscles which I didn't know I even had are screaming in pain lol..!! I'm looking forward to the 16 hour flight tonight because I'll be fast asleep even before the plane takes off.

I hope everyone's having a good weekend and good luck to y'all for next week! I'll see y'all on the other side! ​

 

[JDid23]

great workout bro!

 

[Andalite]

Deadlift Training
Mesocycle 17 - Week 3​

Beginning Thoughts:

I am feeling very weak and tired...I've been under the weather recently and I shouldn't have gone to the gym but I am too stubborn and hard headed to quit.​

Workout:

Deadlifts:
(415 lbs x 2 reps x 3 minisets) x 2 cluster sets
I felt very weak and really just sick and ill today...and it took a huge toll on me. You guys can see my form absolutely deteriorate in the video...

Front Squats:
205 lbs x 3 reps
I wasn't feeling good and I had nothing in the gas after this. Actually, thats not true: I could've done another 2 sets but I wanted to keep something in the tank. I will do better on my Squat Day later this weekend.

Weird Ab Exercise:
BW x static holds x 3 sets​

Videos:

Deadlifts & Front Squats:
IronScene | Powerlifting Videos​

Overall Impression:

I hope everyone's had a great week. I am looking forward to this weekend!!! ​

 

[JDid23]

it's cool man we all have "one of those days" sometimes- i had one yesterday as well

 

[Andalite]

it's cool man we all have "one of those days" sometimes- i had one yesterday as well

Aye. Sorry to hear that about you but I'm sure you and I will have a much better session next time!!

 

[Andalite]

Squat Training
Mesocycle 17 - Week 3​

Beginning Thoughts:

I am in Dallas right now for the MLK weekend and I went to LA Fitness to workout like normal. I've been eating like a 150 lb'er so I did not have as much energy as normal. On another note: I weighed myself this morning at 195.5 lbs which is about 5 lbs less than last month. So I am pretty pleased with myself. I want to drop to 180-185 though.​

Workout:

Overhead Squats:
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 2 reps
I need to practice more with this. Next week I am going to do more work in this same weight range.

Front Squats:
205 lbs x 3 reps x 3 sets
225 lbs x 3 reps x 3 sets
Damn my wrists hurt like a bitch after these!!!

Back Squats:
315 lbs x 1 rep x 3 sets
I wasn't going to do these but I figured I'd try. My form on the first rep sucked but I was able to keep my chest up for sets 2 and 3.

Farmers Walks:
125 lbs x 1 trip x 3 sets
This was super difficult. My grip has been lagging pretty bad. It's been 4 weeks since I've done any grip training but I am gonna work on this from now on out.

Plate Pinches:
25 lbs x 30 seconds x 2 sets

Pallof Press:
42.5 lbs x 12 reps
47.5 lbs x 12 reps
50.0 lbs x 12 reps​

Videos:

Overhead Squats, Front Squats and Back Squats:
IronScene | Powerlifting Videos​

Overall Impression:

This workout was better than the last disaster of a Deadlift workout mainly because I felt better. I think my diet has to be improved greatly if I want to continue progressing and that is what I am going to do.​

 

[future]

Well organized journal as always.

What are you studying anyway?

 

[Andalite]

Well organized journal as always.

What are you studying anyway?

Thanks, dude.

I'm a Finance major at Trinity University. I graduate this May Terrible time to be job-hunting lol..

How are things going for you?

 

[JDid23]

back squat form looked good to me bro! Btw mad props on the OH Squats- those are hard as fuck

out of curiosity, do you know your current PRs for your lifts?

 

[Andalite]

back squat form looked good to me bro! Btw mad props on the OH Squats- those are hard as fuck

out of curiosity, do you know your current PRs for your lifts?

Thanks, dude. Which lifts would you like to know of? And for your information, a PR to me is:
1.) Weight used
2.) volume
3.) Density (as in how much rest I've taken between sets and reps)
4.) Quality of reps

So, if any one of these parameters changes for the better, I count it as a PR. Therefore, what is a PR for you and which lift would you like to know of?

 

[the.gladiator1987]

quality of reps should always be foo, so if its not then you should drop the weight. Unless you are talking very minor changes in quality. Fuck i cant eve OH squat a broomstick

 

[Andalite]

quality of reps should always be foo, so if its not then you should drop the weight. Unless you are talking very minor changes in quality. Fuck i cant eve OH squat a broomstick

Yeah for me progress is not just through lifting heavier weights - which is why I never really list "PRs" in my journal. I believe in a variety of factors which lead to progress and I count them all into my training.

Btw...I thought you OH Squatted 115 just a few days ago?

 

[the.gladiator1987]

Yeah for me progress is not just through lifting heavier weights - which is why I never really list "PRs" in my journal. I believe in a variety of factors which lead to progress and I count them all into my training.

Btw...I thought you OH Squatted 115 just a few days ago?

Well all those reasons are actually good because it is a PR, not just the weight moved. Props

I did 95lbs but my friend was putting his hand on my back so I could go on my heels and not fall down lol. They are brutal

 

[future]

Thanks, dude.

I'm a Finance major at Trinity University. I graduate this May Terrible time to be job-hunting lol..

How are things going for you?

Wow. Well who knows this could be a total blessing for you as well. One of the visionaries to help the community?

You might find this interesting


I am great. Going back to grad school for my masters in ministry. Lots of life changes the last couple of years.

 

[Andalite]

Wow. Well who knows this could be a total blessing for you as well. One of the visionaries to help the community?

You might find this interesting


I am great. Going back to grad school for my masters in ministry. Lots of life changes the last couple of years.

Hey..I had no idea someone right wing like you could like Bill Maher!!!! hahaha...I love his show and I've seen the video just recently (what a coincidence!).

I definitely think the financial system globally has to evolve but I am sure you don't want me to dwell on my political and ethical beliefs....I could go on blabbering for a long time and just like everyone who's older than me, I'm at the age when I think I know best however, I am aware that opinions change over time due to life experiences and I am awaiting those experiences.

With specifics to finance, I am not really looking towards corporate finance - my interest lies in banking finance. I love investing and I keep these virtual portfolios (since I am not a US citizen it's not possible for me to invest in actual companies on a student visa and even if I were legally allowed to I don't have that kind of worthy capital to dump on the stock market) which have been doing very well over the last year. I think if I had ANY money I would have invested a LOT of it in March 09. I've had to study Warren Buffet's investment behavior in one of my classes last semester and I think his system on intrinsic value of a company is crucial. I've had to do all these fancy stock reports and the like but I personally like to think of investing as a very logical process. To me it:
1.) What does the company produce? If it's tangible and can be measured, then good. If it's all technology and software shit and is basically intangible, then I'm averse to it because companies right now in that sector - Google especially, are VERY inflated in terms of stock price. So investing there at this point in time is not worth it however, if Google's price falls to the 300s or low low 400s I would definitely invest in that and Microsoft - not Apple because Google's new phone is going to destroy the iPhone over the next 2 years.
2.) Is it a company which can survive through time? If it produces basic materials for example then we know it is linked to other crucial infrastructure businesses which should evolve. In that case, can this business also survive?
3.) Has been a historically good company for it's existing investors and what is it's relation to the rest of the industry.

Thats it. These are my criteria for investing and I believe in investing for the long haul. I look 10-20 even 50 years down the line. I am 21 right now and if I could invest in ANY company which had the promise of evolving and growing over time, then I know it will reward me in MASSIVE amounts when I turn 60+ and want to retire or if I am in need of money. So, longevity plays a big role as well.

In short:
1.) Company product
2.) Ability to adapt
3.) Market dominance
4.) Impact of management's decisions in the past
are my major factors.

Each investor has his own set of parameters and no one is perfectly right now so far over the last 2 years, these have paid off for me.

On another note: congrats on going back to grad school, dude. I didn't figure you to be religious but I hope you have a very successful time there. How are you and Tammy doing? I haven't seen you post much about her. Any more competitions coming along?

 

[Andalite]

Well all those reasons are actually good because it is a PR, not just the weight moved. Props

I did 95lbs but my friend was putting his hand on my back so I could go on my heels and not fall down lol. They are brutal

Good to see you thinking out of the box regarding progression, mate. You should read this article: Strength Training with Single Double Triple Progression

You should start doing OH Squats with a broomstick. You need to work on mobility so I'd suggest you look at those links I posted for you in that strength standards thread (I think).

It will take you roughly a couple of months to get that down. After that, you should graduate onto using the regular barbell.

Some tips on OH Squats:
1.) Pull the bar apart. I suffer from massive shoulder issues and I can attest to the fact that OH Squats do NOT hurt my shoulders whenever I try to pull the bar apart.
2.) Take a narrower stance with your feet and push your knees out.
3.) When you're at the bottom of the squat, try to "stretch" like you do when you wake up in the morning (if you don't do that full body stretch towards the ceiling in the mornings thats fine - I just hope you know what I'm talking about )
4.) Elbows must be locked out completely.
5.) Do them right at the beginning of your workout. Expect to spend 15-20 minutes twice a week doing these. It doesn't take much time but the practice will add up to a lot over time and that will make you good at them.
6.) Don't think in terms of legs or hands or feet or things. Think solely in terms of hips to floor.
7.) You mentioned having someone support you from behind. You need to work on Ankle Mobility as well. All this has been included in that post I made for you. As you do the mobility drills for a whole month - like 3-4 times a week, you will get much better at them. It just takes time and once you get the hang of it progression is pretty quick.

Good luck!!!

 

[JDid23]

nice business plans bro if you ever need a wallstreet connection let me know...

for PRs, i mean weight for lifts like deads, front squats, back squats, OH squats, rows- the lifts you normally try to progress on

 

[Andalite]

nice business plans bro if you ever need a wallstreet connection let me know...

for PRs, i mean weight for lifts like deads, front squats, back squats, OH squats, rows- the lifts you normally try to progress on

Are you serious about a Wall Street connection?

Regarding PRs:
Deadlifts: 475 (a month ago)
Front Squats: 300 (two months ago)
Back Squats: 365 (a couple of weeks ago)
Overhead Squats: 185 (a few months ago)
Dumbbell Rows: 120x7 (a month ago)
Bench Press: 245 (many months ago)
Strict Standing Overhead Press: 185 (a month ago)
Pull-ups: BW of 195 lbs + 55 lbs for 3 reps (a few weeks ago)

I can't think of any other lift but if you can, let me know and I'll look up what my big numbers on those lifts are.

 

[JDid23]

Are you serious about a Wall Street connection?

Regarding PRs:
Deadlifts: 475 (a month ago)
Front Squats: 300 (two months ago)
Back Squats: 365 (a couple of weeks ago)
Overhead Squats: 185 (a few months ago)
Dumbbell Rows: 120x7 (a month ago)
Bench Press: 245 (many months ago)
Strict Standing Overhead Press: 185 (a month ago)
Pull-ups: BW of 195 lbs + 55 lbs for 3 reps (a few weeks ago)

I can't think of any other lift but if you can, let me know and I'll look up what my big numbers on those lifts are.

yeah man... not going to give too much specifics on here but my dad is a well respected guy on wall street and has a lot of connections. He goes on CNBC every 2-3 weeks... PM me if you want more information.

Nice PRs btw.. any specific ones you want to break?

 

[future]

Hey..I had no idea someone right wing like you could like Bill Maher!!!! hahaha...I love his show and I've seen the video just recently (what a coincidence!).

I definitely think the financial system globally has to evolve but I am sure you don't want me to dwell on my political and ethical beliefs....I could go on blabbering for a long time and just like everyone who's older than me, I'm at the age when I think I know best however, I am aware that opinions change over time due to life experiences and I am awaiting those experiences.

With specifics to finance, I am not really looking towards corporate finance - my interest lies in banking finance. I love investing and I keep these virtual portfolios (since I am not a US citizen it's not possible for me to invest in actual companies on a student visa and even if I were legally allowed to I don't have that kind of worthy capital to dump on the stock market) which have been doing very well over the last year. I think if I had ANY money I would have invested a LOT of it in March 09. I've had to study Warren Buffet's investment behavior in one of my classes last semester and I think his system on intrinsic value of a company is crucial. I've had to do all these fancy stock reports and the like but I personally like to think of investing as a very logical process. To me it:
1.) What does the company produce? If it's tangible and can be measured, then good. If it's all technology and software shit and is basically intangible, then I'm averse to it because companies right now in that sector - Google especially, are VERY inflated in terms of stock price. So investing there at this point in time is not worth it however, if Google's price falls to the 300s or low low 400s I would definitely invest in that and Microsoft - not Apple because Google's new phone is going to destroy the iPhone over the next 2 years.
2.) Is it a company which can survive through time? If it produces basic materials for example then we know it is linked to other crucial infrastructure businesses which should evolve. In that case, can this business also survive?
3.) Has been a historically good company for it's existing investors and what is it's relation to the rest of the industry.

Thats it. These are my criteria for investing and I believe in investing for the long haul. I look 10-20 even 50 years down the line. I am 21 right now and if I could invest in ANY company which had the promise of evolving and growing over time, then I know it will reward me in MASSIVE amounts when I turn 60+ and want to retire or if I am in need of money. So, longevity plays a big role as well.

In short:
1.) Company product
2.) Ability to adapt
3.) Market dominance
4.) Impact of management's decisions in the past
are my major factors.

Each investor has his own set of parameters and no one is perfectly right now so far over the last 2 years, these have paid off for me.

On another note: congrats on going back to grad school, dude. I didn't figure you to be religious but I hope you have a very successful time there. How are you and Tammy doing? I haven't seen you post much about her. Any more competitions coming along?

No actually I have both wings. LOL

It depends on the topic. Sadly I have occilated in life but yes I have some deep spiritual convictions but I have excelled at ignoring them.

We are great. Hoping to have a baby at some point. She is actually getting her BA in business management.

 

[Tblock1]

Are you serious about a Wall Street connection?

Regarding PRs:
Deadlifts: 475 (a month ago)
Front Squats: 300 (two months ago)
Back Squats: 365 (a couple of weeks ago)
Overhead Squats: 185 (a few months ago)
Dumbbell Rows: 120x7 (a month ago)
Bench Press: 245 (many months ago)
Strict Standing Overhead Press: 185 (a month ago)
Pull-ups: BW of 195 lbs + 55 lbs for 3 reps (a few weeks ago)

I can't think of any other lift but if you can, let me know and I'll look up what my big numbers on those lifts are.

Cool I thought your best bench was 225? Or is that just your current best?

-Haha I'm catching up to your ohp!!! The calculators say I should be at 170!!! (145x5) What is your best 5 rep ohp?

 

[Andalite]

Nice PRs btw.. any specific ones you want to break?

I want to destroy them all

No actually I have both wings. LOL

It depends on the topic. Sadly I have occilated in life but yes I have some deep spiritual convictions but I have excelled at ignoring them.

We are great. Hoping to have a baby at some point. She is actually getting her BA in business management.

Hahaha...I'm also kinda in the middle. I'm an Atheist so a lot of religion related issues aren't ones I side with religion on but I am at the same time very fiscally conservative and free-market oriented. Like I said: it just depends on the issue.

I am also very spiritual (as in I believe in energy and a pattern of the way life works) just not religious and since I come from parents who have different backgrounds (my father is Greek Orthodox and I have been baptized and my mother is Hindu) and they themselves aren't religious, it's hard for me to grasp moral values through religion. I just look at some things being right and some things being wrong. God doesn't factor into these things for me. Nor does the afterlife. I only care about this life which I can control and make the best of.

I'm very happy to hear of you doing well with Tammy, Future. It sounds great and I think having a baby would be awesome Wish her luck on the BA in Business. I'm getting a BSc in Business Administration with a Concentration in Finance. Which school is she attending?

Cool I thought your best bench was 225? Or is that just your current best?

-Haha I'm catching up to your ohp!!! The calculators say I should be at 170!!! (145x5) What is your best 5 rep ohp?

I don't do these 5RM calculators. All that I care about is what happens at the time. In the sense, take my Deadlift for example. My 5RM is probably 425 or so but my 1RM is 475 when it should technically be much more. Same goes with Bench Press: I can do 3x5 with 205 but I can BARELY hit 245 for a single. At the same time, I can squat 315 for 2 or 3 reps at the most but I can squat 365 for a single any damn day of the week lol...So I don't rely on these calculators.

You're right: my current max on bench is 225 (as in it's something I can hit any day of the week) but I hit 245 like a year ago lol...and I haven't benched for 9 months of the last year haha...

Congrats on having such good OHSquats, dude. I am really glad you find the exercise rewarding. I hope you go deep and have great mobility in your hips and ankles. If you play this right you will have a strong ass core my friend!

145x5 is really good actually. Try doing 3x3 with 145. That would be a good progression. You took your 5RM and did 3x3=9 reps with that. I am sure once you hit 145x3x3 you can hit in the 160-170 range much more easily. One of the biggest problems with Oh Squats is getting the bar up and then being stable when you squat. I know when I hit the 170+ mark I probably swing around a bit because the bar is so high up lol...

Congrats once again on that OH squat. Really solid, dude.

 

[the.gladiator1987]

I want to destroy them all



Hahaha...I'm also kinda in the middle. I'm an Atheist so a lot of religion related issues aren't ones I side with religion on but I am at the same time very fiscally conservative and free-market oriented. Like I said: it just depends on the issue.

I am also very spiritual (as in I believe in energy and a pattern of the way life works) just not religious and since I come from parents who have different backgrounds (my father is Greek Orthodox and I have been baptized and my mother is Hindu) and they themselves aren't religious, it's hard for me to grasp moral values through religion. I just look at some things being right and some things being wrong. God doesn't factor into these things for me. Nor does the afterlife. I only care about this life which I can control and make the best of.

I'm very happy to hear of you doing well with Tammy, Future. It sounds great and I think having a baby would be awesome Wish her luck on the BA in Business. I'm getting a BSc in Business Administration with a Concentration in Finance. Which school is she attending?



I don't do these 5RM calculators. All that I care about is what happens at the time. In the sense, take my Deadlift for example. My 5RM is probably 425 or so but my 1RM is 475 when it should technically be much more. Same goes with Bench Press: I can do 3x5 with 205 but I can BARELY hit 245 for a single. At the same time, I can squat 315 for 2 or 3 reps at the most but I can squat 365 for a single any damn day of the week lol...So I don't rely on these calculators.

You're right: my current max on bench is 225 (as in it's something I can hit any day of the week) but I hit 245 like a year ago lol...and I haven't benched for 9 months of the last year haha...

Congrats on having such good OHSquats, dude. I am really glad you find the exercise rewarding. I hope you go deep and have great mobility in your hips and ankles. If you play this right you will have a strong ass core my friend!

145x5 is really good actually. Try doing 3x3 with 145. That would be a good progression. You took your 5RM and did 3x3=9 reps with that. I am sure once you hit 145x3x3 you can hit in the 160-170 range much more easily. One of the biggest problems with Oh Squats is getting the bar up and then being stable when you squat. I know when I hit the 170+ mark I probably swing around a bit because the bar is so high up lol...

Congrats once again on that OH squat. Really solid, dude.

Hey I think he meant OH press not OH squat....

btw im the same way about calcs, i can always do more weight for less reps but not less weight for more reps according to the calcs

 

[Andalite]

Hey I think he meant OH press not OH squat....

btw im the same way about calcs, i can always do more weight for less reps but not less weight for more reps according to the calcs

Aaah...OHP. My bad. I totally forgot I even did that exercise!!!! hahaha... OHP's are really hard for me to progress on. I progress in short spurts. Let's see if this pays off in a bit.

 

[Andalite]

Press Training
Mesocycle 17 - Week 3​

Beginning Thoughts:

This is last night's workout. I was in half a mind to not go train but decided to stop being lazy. After every few months of dedicated training I fall into this lull where I become lethargic with no motivation to train. Thats how it has been for the last 1-2 weeks. But not things are different. I am easing back into training and hopefully I'll be fine for the next few months ​

Workout:

Pistol Squats:
BW x 5 reps x 2 sets
Good stuff

Incline Close Grip Crazy Bell Bench Press:
165 lbs x 3 reps
185 lbs x 4 reps x 2 sets
165 lbs x 5 reps
Man...this exercise is so difficult! Paul, who I have shown training with me a number of times, can bench in the low 300s and he has a hard time putting up 230-250 for reps on this exercise. As for a weakling like me, this exercise hits my shoulders and triceps the most. Very cool!

Pull-ups:
BW x 9 reps
BW x 8 reps
BW x 10 + 2 reps
Total = 29 reps
Decent..

Arm Work:
Did some hammer curls and lying tricep extensions. I didn't write the weights or the sets and reps because I was just fooling around. I think I took 50 lbs for Hammer Curls and 25 or something for the dumbbell tricep extensions..

Side Plank Rows:
27.5 lbs x 30 seconds
32.5 lbs x 30 seconds
42.5 lbs x 30 seconds
I love core training!!!​

Videos:

Pistol Squats, Incline Close Grip Crazy Bell Bench Press and Pull-ups:
IronScene | Powerlifting Videos​

Overall Impression:

Gonna focus on my diet. I have dropped from 200 to 195. I now plan on migrating to 190 and below. Slow and steady though...slow body recomp all the way!​

 

[Tblock1]

I want to destroy them all



Hahaha...I'm also kinda in the middle. I'm an Atheist so a lot of religion related issues aren't ones I side with religion on but I am at the same time very fiscally conservative and free-market oriented. Like I said: it just depends on the issue.

I am also very spiritual (as in I believe in energy and a pattern of the way life works) just not religious and since I come from parents who have different backgrounds (my father is Greek Orthodox and I have been baptized and my mother is Hindu) and they themselves aren't religious, it's hard for me to grasp moral values through religion. I just look at some things being right and some things being wrong. God doesn't factor into these things for me. Nor does the afterlife. I only care about this life which I can control and make the best of.

I'm very happy to hear of you doing well with Tammy, Future. It sounds great and I think having a baby would be awesome Wish her luck on the BA in Business. I'm getting a BSc in Business Administration with a Concentration in Finance. Which school is she attending?



I don't do these 5RM calculators. All that I care about is what happens at the time. In the sense, take my Deadlift for example. My 5RM is probably 425 or so but my 1RM is 475 when it should technically be much more. Same goes with Bench Press: I can do 3x5 with 205 but I can BARELY hit 245 for a single. At the same time, I can squat 315 for 2 or 3 reps at the most but I can squat 365 for a single any damn day of the week lol...So I don't rely on these calculators.

You're right: my current max on bench is 225 (as in it's something I can hit any day of the week) but I hit 245 like a year ago lol...and I haven't benched for 9 months of the last year haha...

Congrats on having such good OHSquats, dude. I am really glad you find the exercise rewarding. I hope you go deep and have great mobility in your hips and ankles. If you play this right you will have a strong ass core my friend!

145x5 is really good actually. Try doing 3x3 with 145. That would be a good progression. You took your 5RM and did 3x3=9 reps with that. I am sure once you hit 145x3x3 you can hit in the 160-170 range much more easily. One of the biggest problems with Oh Squats is getting the bar up and then being stable when you squat. I know when I hit the 170+ mark I probably swing around a bit because the bar is so high up lol...

Congrats once again on that OH squat. Really solid, dude.

Thanks for the compliments, but I was talking about OH press, not overhead squats I do like overhead squats I just haven't had a ton of time to fit them in my routine, cause I'm already squatting and running 3 days a week. You have motivated me to do 1x5x145 on overhead squats now though

 

[Andalite]

Thanks for the compliments, but I was talking about OH press, not overhead squats I do like overhead squats I just haven't had a ton of time to fit them in my routine, cause I'm already squatting and running 3 days a week. You have motivated me to do 1x5x145 on overhead squats now though

Hahaha...sorry for the misunderstanding.

My 5RM on OHP's is 165. I can 155x8 and I believe the last time I tried to set a 5RM on this I used 165. One of my favorite ways of ramping up for Military Presses is like this using the age old linear periodization model. 6 sets x 3 reps. I start with 145 lbs and add 5 lbs per week. I believe I managed to nail 175x3x6 in this manner just before I hit some solid PRs of 185x1x3 or something of the sort....

 

[Tblock1]

Hahaha...sorry for the misunderstanding.

My 5RM on OHP's is 165. I can 155x8 and I believe the last time I tried to set a 5RM on this I used 165. One of my favorite ways of ramping up for Military Presses is like this using the age old linear periodization model. 6 sets x 3 reps. I start with 145 lbs and add 5 lbs per week. I believe I managed to nail 175x3x6 in this manner just before I hit some solid PRs of 185x1x3 or something of the sort....

Just curious, but I thought your pr was 185x1 for military press? Yet you say here you got 185x3? Damn that means I got a ways to catch up to you

 

[Andalite]

Just curious, but I thought your pr was 185x1 for military press? Yet you say here you got 185x3? Damn that means I got a ways to catch up to you

No, I said I did 185x1x3 which is 3 sets of 1 rep each. It's still 1 rep as my max because I haven't attempted more than 185 and that 185 was a major bitch to put up in the first place.

 

[the.gladiator1987]

Ive been doing push press and my shoulders are getting stronger now. Im able to push press 245 for reps but only do military BTN 185 for reps

 

[Andalite]

Ive been doing push press and my shoulders are getting stronger now. Im able to push press 245 for reps but only do military BTN 185 for reps

Thats cool. I don't like anything BTN....I am also pretty uncomfortable with Push Presses for some reason. I like simple overhead press much better

 

[Andalite]

Deadlift Training
Mesocycle 17 - Week 4​

Beginning Thoughts:

This is last night's workout..My diet has been pretty decent: mainly protein and veggies and other carbs but I think I'm not getting enough fat. I also feel a bit tired throughout the day which is weird for me...Maybe I need to up my calories a bit for a couple of days to get back on track.​

Workout:

Deadlifts:
425 lbs x 5 reps
This was a backoff session so I kept the intensity just didn't make it too hard on myself. In this cold weather my hands develop quite a bit of dry skin and my damn calluses get ripped off which ends up making my hands hurt whenever I grip the bar. 135 lbs is just as painful for my hands as 425 and I hate having a compromised grip!

Front Squats:
225 lbs x 3 reps
245 lbs x 2 reps
275 lbs x 1 rep
I just wanted to work towards a relative max. I'm glad I got 275. 275 using the clean grip feels a LOT more comfortable than 275 using that silly cross grip.

Weird Ab Exercise:
BW x 7 reps x 3 sets​

Videos:

Deadlifts, Front Squats & Core Training:
YouTube - M17 W4 Deadlift Training.wmv​

Overall Impression:

I hope everyone has had a great week. I'm looking forward to the weekend! Cheers and thanks for reading as always! ​

 

[Andalite]

Back Training
Mesocycle 17 - Week 4​

Beginning Thoughts:

This is yesterday's workout...​

Workout:

Dumbbell Rows:
110 lbs x 6 reps x 3 sets
120 lbs x 4 reps x 2 sets
I love this exercise!

Pull-ups:
BW + 20 lbs x 2 + 2 reps
BW + 20 lbs x 3 + 3 reps
BW + 30 lbs x 2 + 2 reps
BW + 40 lbs x 2 reps
Total = 16 reps

Cable Rows:
160 lbs x 12 reps x 3 sets

Facepulls:
80 lbs x 12 reps x 2 sets

Inverted Rows:
BW x 8 reps x 2 sets

Swiss Ball Jackknife Pikes:
BW x 8 reps x 3 sets

Forearm / Bicep Exercises:
Did some random 3-4 sets of arm work here...Reverse curls, hammer curls, wrist curls, etc...Nothing solid just picked a weight, did it to failure and jumped to the next exercise..​

Videos:

Dumbbell Rows, Pull-ups, Cable Rows & Swiss Ball Jackknife Pikes:
YouTube - M17 W4 Back Training.wmv​

Overall Impression:

I'm gonna rest tonight and just heal up. Tomorrow is Squat Day.

I hope everyone had a fun Friday night! ​

 

[Andalite]

Squat Training
Mesocycle 17 - Week 4​

Beginning Thoughts:

Just got back from the gym...​

Workout:

Overhead Squats:
135 lbs x 3 reps x 2 sets
155 lbs x 2 reps
Next Mesocycle I am gonna spend more time working on technique. I am gonna try to hit 185 soon.

Front Squats:
225 lbs x 3 reps x 6 sets
Ok so here is the plan with these for now. I have never tried much volume on front squats and I am still working on technique. Today's workout went to shit because my shoulders and biceps were hurting for some reason. So It was hard to concentrate on my form. But, I got all 6 sets. Next week I will add 5 lbs to the bar and week after another 5 lbs and so on and so forth. I figure that around the 250-260 lbs mark this linear progression will fail. When that happens I will do something similar to what I did for Deadlifts with the modified Poliquin 1-6 Principle. It will help consolidate my strength gains before I aim to nail 315.

Back Squats:
Skipped. This is a sort of low volume deload type workout so I didn't want to push it.

Farmers Walks:
105 lbs x 2 trips x 3 sets
Decent...

Pallof Press:
47.5 lbs x 12 reps x 2 sets
52.5 lbs x 12 reps​

Videos:

Overhead Squats, Front Squats and Farmer Walks:
YouTube - M17 W4 Squat Training.wmv​

Overall Impression:

Decent workout. I have my Press workout tomorrow...​

 

[JDid23]

nice workout man!

 

[Andalite]

Thanks, Josh

 

[Andalite]

Press Training
Mesocycle 17 - Week 4​

Beginning Thoughts:

Last night's workout right here...Went in feeling pretty good and was determined to spend a good deal of time doing press work because lately my shoulders have been feeling very unstable and I don't like that.​

Workout:

Pistol Squats:
BW x 6 reps x 2 sets
Next Mesocycle I am gonna spend more time on quality.

Overhead Press:
155 lbs x 3 reps
160 lbs x 3 reps
165 lbs x 3 reps
170 lbs x 3 reps
175 lbs x 2 reps
185 lbs x FAIL
155 lbs x 4 reps
Since I'm doing this exercise for the first time in like ages..I decided to go Quality Volume on this. I'm writing up a plan for progression on this exercise soon. I plan on breaking through the 185 lbs mark.

Pull-ups:
BW x 10 reps
BW x 9 + 1 reps
BW x 8 + 2 reps
Total = 30 reps
Decent..

Push-ups:
BW x 20 reps x 2 sets
Destroyed me...​

Videos:

Pistol Squats,Overhead Press and Pull-ups:
YouTube - M17 W4 Press Training.wmv​

Overall Impression:

Eating has been relatively good so I am going to work on that and do some R&R over the next 2 days which I have off from training.​

 

[Tblock1]

You've inspired me to give overhead squats another try, and I finally found a place to put them in my routine! I'll be doing them tomorrow, but a couple questions:

1) Should I do them before or after military presses?
2) What stretches should I do before I attempt the overhead squats?

Thanks! I'll probably be videoing them tomorrow, maybe videoing my military press too. I'll post it up in my log so if you could tell me how I'm screwing up that would be great

Here's what I'm thinking of using for weights:

1x10x45
1x5x65
1x5x95
Then I'll keep progressing till I can't do it for 3 reps with solid form. Thanks for inspiring me to do these, I just realized that they are one of themost functional type of squats.

 

[Andalite]

I'm glad you like the thought of doing OH Squats.

Firstly: do them first before anything else and right after mobility drills (we've gone over this before)

Secondly: use a broomstick. It will take you roughly 1-2 months to get your form down. Bar is too heavy. Take a broomstick and do sets of 1 rep. Take a lot of rest - adequate rest so that each rep is perfect. IF you fuck around and just rush through because you're bored/discouraged with the load, then it will take you longer to get the form down. So, if you want to shorten the regular 1-2 months it takes most people to get their form down, spend about 20 minutes doing this AFTER all the mobility drills and do sets of 1-2 reps at first and build on that. You will need to take 2-3 minute rest intervals to make sure you're focused and alert.

Good luck and I hope you stay determined enough to keep trying even if it takes you many months to do them.

 

[bblazer]

If you don't mind a little help I can offer something that may help your OHP.

Admittedly, it was tough to tell because of the camera angle, but it seems that your form lacks some constancy. Your head need to come much further through your arms, while at the same time almost touching your shoulder blades together. This should happen the last few inches before elbow lockout. When you do get your head through, it is as if it is an afterthought, and done after a lockout. Also, (again not sure because of the video angle) when you set up for the press, you should be taking in such a big breath that it feels as though you are trying to break your ribs from internal pressure. Finally, really try and work on getting your elbows out so far that your upper arm is nearly parallel to the floor with at least 60% of the weight resting on your chest/collar bone area.

I think making these changes will make that 185 just fly up!

B-

 

[ExtraMile]

i bet you would hit the 185 if you hadnt gone up in 5lbs sets, if you were fresh you would have smashed it!

 

[Andalite]

If you don't mind a little help I can offer something that may help your OHP.

Admittedly, it was tough to tell because of the camera angle, but it seems that your form lacks some constancy. Your head need to come much further through your arms, while at the same time almost touching your shoulder blades together. This should happen the last few inches before elbow lockout. When you do get your head through, it is as if it is an afterthought, and done after a lockout. Also, (again not sure because of the video angle) when you set up for the press, you should be taking in such a big breath that it feels as though you are trying to break your ribs from internal pressure. Finally, really try and work on getting your elbows out so far that your upper arm is nearly parallel to the floor with at least 60% of the weight resting on your chest/collar bone area.

I think making these changes will make that 185 just fly up!

B-

Thanks for the tips. I was doing most of what you said. The only thing I missed out on (and this was only the 185 set) was the head thingy you mentioned first. Otherwise, everything you've said is rules I adhere to. Except when I mess up like I did on 185 lol...

i bet you would hit the 185 if you hadnt gone up in 5lbs sets, if you were fresh you would have smashed it!

Thanks, EM. I sure could've nailed 185 however, I was doing Quality Volume. Basically, when you get back to an exercise you haven't done in a while, you choose a number which is gonna be kinda difficult for you and you do 3 rep sets acclimating the weight by 5 lbs or less (except in the case of Deadlifts and Squats in which case you'd use 10 lbs) for sets of no more than 3 reps. So, I had to do those previous sets to ensure I still had my form down, etc. Naturally I am a bit rusty (who wouldn't be if they haven't done an exercise in a while) so I think I'll get it in the next 2-3 weeks hopefully.

Thanks for dropping by, mate!

 

[Tblock1]

I'm glad you like the thought of doing OH Squats.

Firstly: do them first before anything else and right after mobility drills (we've gone over this before)

Secondly: use a broomstick. It will take you roughly 1-2 months to get your form down. Bar is too heavy. Take a broomstick and do sets of 1 rep. Take a lot of rest - adequate rest so that each rep is perfect. IF you fuck around and just rush through because you're bored/discouraged with the load, then it will take you longer to get the form down. So, if you want to shorten the regular 1-2 months it takes most people to get their form down, spend about 20 minutes doing this AFTER all the mobility drills and do sets of 1-2 reps at first and build on that. You will need to take 2-3 minute rest intervals to make sure you're focused and alert.

Good luck and I hope you stay determined enough to keep trying even if it takes you many months to do them.

Thanks! I did some broomstick overhead squats last night and will be trying full ones today. I tried them once before and was able to do 95 lbs for a couple solid deep reps but my form was not the best. Today I'm going to do some light weights and work on form, then maybe move the weight up a little to see how I do

 

[Andalite]

Thanks! I did some broomstick overhead squats last night and will be trying full ones today. I tried them once before and was able to do 95 lbs for a couple solid deep reps but my form was not the best. Today I'm going to do some light weights and work on form, then maybe move the weight up a little to see how I do

Sounds good, dude. Good luck!!!

 

[ExtraMile]

Thanks, EM. I sure could've nailed 185 however, I was doing Quality Volume. Basically, when you get back to an exercise you haven't done in a while, you choose a number which is gonna be kinda difficult for you and you do 3 rep sets acclimating the weight by 5 lbs or less (except in the case of Deadlifts and Squats in which case you'd use 10 lbs) for sets of no more than 3 reps. So, I had to do those previous sets to ensure I still had my form down, etc. Naturally I am a bit rusty (who wouldn't be if they haven't done an exercise in a while) so I think I'll get it in the next 2-3 weeks hopefully.

Thanks for dropping by, mate!

ah that would probably be a good thing for me to do, as I got back into deadlifts today after getting close for 5 months and my technique was a little off.

I am also going to try the type of thing you do for my military press, it has got the point where I cant progress even 5lbs every 9 days with ramping up to a single set. So Im doing some pre exhaust style trisets for the next 4-6 weeks then Im going to do straight sets and 6 sets of 4 kinda like the thing you were talking about Ill let u know how it goes