Throneof Log

[throneof]

Ah I got ya. I would imagine using the GHR instead of the lat pulldown pads would feel better. You can always sink your knees down a little more to make it easier. Do you have bands? When I first started them, I looped a band around my chest and attatched it behind me so as I extended, it became easier.

We have bands. I will just youtube it. Hopefully they have an instructional video

 

[Duramaxhd]

Sounds like a bit of tightness to me u could try rolling or smash the areas around the shoulder see if it helps

 

[Sean1332]

I haven't done BB shrugs in forever. I noticed while doing them, my left shoulder was lower than my right shoulder. It was also further in front of my body than the right... I wonder what the issue is. Anybody?

Anterior shoulder tilt maybe?

Google:
Eric Cressey shoulders
Tony Gentilecore shoulders
Kelly Starrett douchebag shoulder syndrome

 

[throneof]

Anterior shoulder tilt maybe?

Google:
Eric Cressey shoulders
Tony Gentilecore shoulders
Kelly Starrett douchebag shoulder syndrome

I will research these ASAP. Thanks for the guidance bro. I will let you know how it goes

 

[throneof]

JAN 15

OHP: 60x5, 75x5, 90x5, 105x5, 115x3, 130x5 (AMRAP), 105x3 sets x 5reps
http://youtu.be/MTc-_glml9U

does the right side look like it's not locking out? in the mirror from the front it appeared linear... though the rear footage looks like it lacks a straight line on lockout... but the camera looks like it is on a slight tilt. what do you guys think?

Incline DB press: 55x5x10
Seated Row: 80x5x12
Pullapart series x 3
Tri Pressdown x 3

Stair climber: 20 min, aerobic mode, 52 floors, level 2

 

[throneof]

Deload

Squat: 45x2x10, 85x5, 115x5, 135x5
Bulgarian split squat: 3x10x BW
Reverse Hyper: 3x10x20 lbs
DB shrug: 3x20x45 lbs
Ab wheel: 3x10

stairclimber: 20 min, level 2 fat burn

Adjusted squat form as Napalm and Sean suggested

http://youtu.be/dnPHcXkLu34

 

[Duramaxhd]

How did u like the split squat

 

[jimbuick]

How did u like the split squat

BSS are the tools of Satan.

 

[Duramaxhd]

Lol u speak the truth

 

[throneof]

How did u like the split squat

I don't like them. First time doing them, too. The leg placed on the bench burns along with the leg squatting. Trying to do exercises out of my comfort zone. But I like walking lunges much better. Prob just go back to them

 

[throneof]

Just finished deload week. Have to find a way to keep these interesting. I also ceased all preworkout supps this week; could be why I dragged all week. Whatever... Sat or sun I will begin MC 5 with squat

 

[throneof]

MC 5/WK 1

Squat:45x10, 100x5, 125x5, 145x5, 170x5, 190x7 (AMRAP), 145x3x8
http://youtu.be/TbFPGkDnhEA
http://youtu.be/TS_iC58pgTQ

Thoughts on form...?

Walking lunge: 3x20x20 lbs
Stiff leg deadlift: 95x10, 105x10, 115x10
Walking Plank: 3x10
Unilateral band facepull w/ rotation x 3 x 10

 

[Sean1332]

Lookin solid

 

[throneof]

Lookin solid

Thanks man. Knees are good enough behind toes? I'm really trying to sit back now.

 

[Sean1332]

Thanks man. Knees are good enough behind toes? I'm really trying to sit back now.

Definetly, dude. Those honestly look like warmup sets.

 

[throneof]

Definetly, dude. Those honestly look like warmup sets.

Oh wow. That makes me feel good. They did feel tough though.

I'm going with 5 lb jumps each MC on all lifts

 

[throneof]

MC 5 WK 1

PWO: BCAA, creatine mono, beta alanine, agmatine, ALCAR, caffeine

Bench: 45x2x10, 105x5, 130x5, 150x5, 175x5, 200x5, 150x3x8
Lat PD: 100x3x15
Dips: 3x10
Band Pullaparts: 3x15-20

 

[throneof]

MC 5 WK 1

Deadlift: 140x5, 170x5, 200x5, 230x5, 265x9, 200x3x5
Leg curl: 40x3x15
Ab wheel: 3x12
Calves: 3x20

Stair Climber: 20 min., 52 floors

 

[throneof]

MC 5 WK 1

OHP: 45x10, 65x5, 80x5, 95x5, 105x5, 120x7, 95x3x8
DB Row: 65x3x10
Incline DB Press: 55x3x10
Pullaparts X 4
Skull Crusher: 35x3x15

 

[throneof]

MC 5 WK 1

OHP: 45x10, 65x5, 80x5, 95x5, 105x5, 120x7, 95x3x8
DB Row: 65x3x10
Incline DB Press: 55x3x10
Pullaparts X 4
Skull Crusher: 35x3x15

 

[throneof]

MC 5/WK 2

Squat: 90x5, 110x5, 135, 155x3, 175x3, 200x3, 155x3x6
Stiff leg DL: 95x10, 115x10, 115x10
Leg ext: 40x3x15
Calves X 3

Stair climber 20 min level 2

Watched "so you think you can squat." Excellent tutorial. I have made several adjustments to my squat, thus I am now weaker. Squatting a certain way my whole life has made me heavily reliant on a certain technique. However, this adjustment in form is necessary and I am confident I will end up stronger in the long run. I feel like I am relearning the squat

 

[throneof]

MC 5/ WK 2
Bench: 95x5, 115x5, 140x5, 165x3, 185x3, 210x3, 165x3x6
Lat Pulldown: 110x3x12
Dips: 3x10
Machine preacher: x 3

 

[throneof]

Deadlift: 125x5, 155x5, 185x5, 215x3, 245x4, 280x3, 215x3x4
Good morning: 45x10, 65x10, 85x10, 95x10
Leg curl: 40x3x15
Leg ext: 40x3x20
Calf raise: x3
crunches: 3x15

 

[throneof]

PWO: 5 G BCAA, 5 G creatine mono, 3.2 g beta alanine, 1 G agmatine, 200 mg caffeine caplet

OHP: 45x10, 55x5, 70x5, 85x5, 100x3, 115x3, 130x4, 100x5x6
Lat pulldown: 110x5x10

Lackluster eating last couple days. Hit all my numbers, but did not feel the zeal. Also ditched the Uncut. It delivered great workouts, but I did not like the lingering amped feeling that lasted all friggin day.

 

[Duramaxhd]

U got that feeling from uncut? never really had that feeling myself of course I take in a lot of caffeine throughout the day so probably it doesn't bother me or just don't notice a difference from a normal day... It did seem when I took a stim break that my motivation went out the window without it thou

 

[throneof]

U got that feeling from uncut? never really had that feeling myself of course I take in a lot of caffeine throughout the day so probably it doesn't bother me or just don't notice a difference from a normal day... It did seem when I took a stim break that my motivation went out the window without it thou

Everybody responds differently to everything. I don't drink coffee, tea or soda. I remember taking NOxplode years ago and felt like absolute dog shyt. I had to go home that day and ditch my training session! There were also a number of ingredients in Uncut that I honestly didn't even know what they were, though I suppose I could have researched them. Going to stick with bulk ingredients so I know what I'm taking in and at what doses. It's also cheaper

 

[throneof]

MC 6 WK 3

Squat: 45x2x10, 90x5, 110x5, 135x5, 145x5, 170x5, 190x3, 215x2
Pause squat: 170x3x3
Walking lunge: 20x3x24
Reverse hyper: 20x3x15
Calfs x 3 x 20
Ab wheel x 3x 10

Stairclimber x 20 min level 2

http://youtu.be/MvjhJogEuho

squat form check anybody? 215x2

 

[throneof]

MC 6 WK 3

Bench: 175x5, 200x3, 225x1, 175 x5
Pause bench: 175x2x3
Lat pulldown: 120x3x10
T Bar row: 50x3x10
Pullaparts x a ton

 

[Duramaxhd]

Doing good in here man

 

[throneof]

MC 6 WK 3

Deadlift: 230x5, 265x3, 295x1
Speed Deads: 215x5x2
Good Morning: 45x10, 65x2x10
Led Curl: 40x3x12
Leg Raise w thrust: 3x10

Went a little wider with stance/grip and felt stronger on deads. No longer doing AMRAP set either. Just getting designated reps. Also thinking about deloading every fourth week instead of seventh.

 

[Est1969]

Looks good. How did the 295 DL feel?

 

[throneof]

Looks good. How did the 295 DL feel?

http://youtu.be/V5ur2gQJe4c

I went a little wider due to a tender hamstring. Felt good. What do you think?

 

[throneof]

MC 6 WK 3

OHP: 105x5, 120x3, 135x3, 105x3x5
Seated Row: 100x3x15
Incline DB Press: 50x3x12
Skull Crusher, Preacher Curls, Pullaparts

After talking to an older powerlifter at my gym, I have decided to deload every fourth week instead of every seventh like I've been doing. I have done more microcycles than I thought. Initially, I thought a microcycle was six weeks, but it's actually three. Wendler gives the option of deloading every fourth or seventh (in his new book). When I told the powerlifter I was deloading every seventh while doing 5/3/1 he looked at me like I was nuts hahah. He said the deload every fourth week was absolutely mandatory if one was a natural lifter as well. Makes sense. Lately I've been feeling fried and my hamstring has been iffy. So I shall deload every fourth.

 

[Sean1332]

The guys that have been running 5/3/1 before Beyond was released will say stick with that. Wendler released an article saying that anyone can do something for 6 weeks. I'd rather play it safe and stick with 4 like you decided! It'll do ya good. Good sessions man

 

[CountryLiftin]

No offense, but this is how I see it. Until you are at an upper intermediate level at Least, 2 cycles back to back are fine. You don't need a Deload every 4 weeks. It does get to the point though where you need one every 4 weeks. I still don't take them all but I'm taking them more often. It's really up to you and how your body is handling the workouts though. I think you could easily handle 2 cycles and too much time off isn't going to help or hurt, just slow you down if anything. 4 days a week gives you plenty of rest per week too.

 

[throneof]

No offense, but this is how I see it. Until you are at an upper intermediate level at Least, 2 cycles back to back are fine. You don't need a Deload every 4 weeks. It does get to the point though where you need one every 4 weeks. I still don't take them all but I'm taking them more often. It's really up to you and how your body is handling the workouts though. I think you could easily handle 2 cycles and too much time off isn't going to help or hurt, just slow you down if anything. 4 days a week gives you plenty of rest per week too.

I think age plays a factor. When I was in my teens and 20's I could blast away for months at a time no sweat. I'm 33 now, and I have had to become cerebral with my training. For example, my PWO rituals include light cardio and mobility that takes a good 30 min. When I was younger, I wouldn't even stretch PWO haha. Also whether or not one is enhanced with AAS or DS plays a huge role. I am not

 

[CountryLiftin]

Perhaps. I thought you were younger but I don't consider 33 old either. I get ya though. Do what works for you.

 

[throneof]

Perhaps. I thought you were younger but I don't consider 33 old either. I get ya though. Do what works for you.

Indeed, my friend. 33 is not old. In fact, I really dislike it when people use age as an excuse for being out of shape or not being able to perform an activity. My father is in his late 50's and he recently climbed Mt. St. Helen's to the top all by himself!

 

[throneof]

MC 7 WK 1

I was going to deload, but the mind and body wanted to go hard. So...

Squat: 105x5, 125x5, 150x5, 170x5, 195x5
Pause squat: 150x3x5
Lunges: 20x3x24
Leg ext: 40x3x20
calves x 3 x10-15

stairclimber x 20 min

 

[throneof]

MC 1 WK 1 Conjugate Method

PWO: 5 G BCAA, 3.2 G beta alanine, 5 G Creatine mono, 100 mg caffeine, 1 G agmatine, sublingual B12

ME upper

Incline press: 45x2x10, 95x5, 115x5, 135x5, 155x3, 165x1, 175x3 PR, 130x3x8
DB bench press: 60x2x12
T bar row chest supported: 5x15x35, 45, 50, 55
Pullaparts x 5x 20
Front raises, hammer curls, rope pressdown x 3 x 20

stairclimber 20min, 52 floors

Been doing 5/3/1 since September, so going to try something different now. Took six days off from the gym and thought it would be an opportune time to implement something different. I'm following a template for raw lifters I found from the Juggernaut dudes. I'm hesitant to follow a training template designed by juiced up powerlifters, but in all honesty, it was not overwhelming. The lifting took ~ 1 hr. The catalyst for my deciding to try this was after I watched a Louie Simmons video seminar and he stated if you operate at ~ 90% for more than three weeks on a given lift you will start to go backwards.

 

[Sean1332]

Looks good man. I'm interested in how it treats you. CinyKiller followed that same template I believe. Good luck!

 

[napalm]

Looks good man. I'm interested in how it treats you. CinyKiller followed that same template I believe. Good luck!

this, good work. and yeah, that template was real good to cincy...

 

[throneof]

Thanks, fellas. I was pleasantly surprised w my incline today, especially since I only did light DB inclines while on 5/3/1. Guess all that benching had some good carryover to the incline

 

[Duramaxhd]

Nice work today

 

[throneof]

MC 1 WK 1

ME lower

SSB squat: 65x2x10, 115x5, 135x3, 155x3, 175x1, 185x3 PR (never utilized SSB, so automatic PR)
Rack pulls: 175x5, 205x5, 240x5
Leg curl: 40x5x15
Ab wheel: 3x10
calves x 3 x15-20

Did not push ME to the max, but rather focused on clean form and bar speed. Letting some old nagging lower body injuries mend as well.

http://youtu.be/47rfenjQmDg

 

[throneof]

Decided to stay with 5/3/1. I enjoy doing the big four on a weekly basis, so...
I'm retesting maxes this week since the previous two weeks have been inconsistent in the gym.
I may do Wendler's strength challenge or his template based on Prilepin's theory (He actually dubbed this one "advanced 5/3/1." I do not think my numbers are even remotely advanced, but I have always liked doing sets for reps across the board...Or may just stick with the the first set last template. I don't know...

OHP: 45x10, 60x5, 75x5, 90x5, 105x5, 120x3, 135x3... (147 max, 132 TM)
BBB: 65x5x10
Lat pulldown: 110x5x12
Pullaparts, Pressdown, BB curl

http://youtu.be/e7nB7d0ZaCE

 

[Est1969]

Good work on the OHP. From the vid it looked like you were good for 9 reps.

 

[Sean1332]

I'm a big fan of his Advanced Template. I ran it going into my last meet. I don't believe your numbers have to be "advanced" to do it. I recovered easily and got stronger. I never felt run down.

If you start getting bored, you can always add in stuff like block pulls or pause presses and stuff. You could even back down to say, 65-75%, and do AMRAP or explosive sets, similar to first set last.

 

[throneof]

Good work on the OHP. From the vid it looked like you were good for 9 reps.

I wanted to keep the movement strict. I could have probably cranked out two more, but it may have gotten sloppy.

 

[throneof]

I'm a big fan of his Advanced Template. I ran it going into my last meet. I don't believe your numbers have to be "advanced" to do it. I recovered easily and got stronger. I never felt run down.

If you start getting bored, you can always add in stuff like block pulls or pause presses and stuff. You could even back down to say, 65-75%, and do AMRAP or explosive sets, similar to first set last.

Maybe I will implement his advanced template for lower body and keep the first set last template for upper body. I did not like doing AMRAP for lower body. I always felt beat up after emptying my clip on DL's and squats. I would also get little twinges, aches, and tweaks etc in my lower body every so often. Sets for reps across the board I think will keep me healthy and I can slowly get stronger. I may go with 85% of my 1RM for my TM, as I think this could allow me to stay fresher and stronger for longer. Do you think Wendler would approve of me doing advanced for lower and AMRAP for upper, or would he scold me? hahaha