[fitcopforlife]

Stout w/o man, your squats #'s are real good even though they don't seem it. I feel like Squats were always a buzzkill in my training regimen. No matter how much everything else went up I could never get my squats up to par.

[AZMIDLYF]

Big R, you should throw a widowmaker in the mix for your squats. Try cranking 280x20 for sh!ts and giggles. It's a lighter weight so the form should be tits and the reps will kick your quads into high gear.

[thundergod]

So I realized that I'm strong with a false (thumbless grip) than I am with conventional grip. This has me confused as hell - I have weak THUMBS? WTF? How the heck do I rectify this?

Probably weak grip in general. And you probably haven't even noticed it until you tried the false grip.
Try plate squeezes: Pinch-holding some standard plates with your 4 fingers on one side and your thumb on the opposite side, squeezing and holding it until your hand fatigues and weakens. Start with lighter plates and keep working up until you can pinch-hold a 50 lb. plate for a few minutes hold.

Also, the farmer-walks that Kleen mentioned are a fantastic grip builder.

[Resolve]

Stout w/o man, your squats #'s are real good even though they don't seem it. I feel like Squats were always a buzzkill in my training regimen. No matter how much everything else went up I could never get my squats up to par.

Long legs + Long torso do not make advantageous squat leverage!

Big R, you should throw a widowmaker in the mix for your squats. Try cranking 280x20 for sh!ts and giggles. It's a lighter weight so the form should be tits and the reps will kick your quads into high gear.

Next time I'm feeling adventurous I will definitely incorporate a widowmaker!

Probably weak grip in general. And you probably haven't even noticed it until you tried the false grip.
Try plate squeezes: Pinch-holding some standard plates with your 4 fingers on one side and your thumb on the opposite side, squeezing and holding it until your hand fatigues and weakens. Start with lighter plates and keep working up until you can pinch-hold a 50 lb. plate for a few minutes hold.

Also, the farmer-walks that Kleen mentioned are a fantastic grip builder.

It really seems to be my thumbs/wrist extensors. I can farmer's walk 125 to a hand for 150yds. I can also pinch hold two 45s together for 20secs (but they are rubber coated which I'm sure makes it easier).

But grip is definitely something I'm trying to work on - hence all the thick/fat grip stuff. But it seems I'm honing in on what specific part of my grip is the shortcoming. I'm thinking ill add in some wrist extensions to failure and find some other stuff to strengthen that portion of my hand.

[SwolenONE]

Big R, you should throw a widowmaker in the mix for your squats. Try cranking 280x20 for sh!ts and giggles. It's a lighter weight so the form should be tits and the reps will kick your quads into high gear.

those are nuts, im horrible at high rep squats, after me and my workout partner work up to 365 for 5, he always does a 5 repper with 405 then a 20 repper with 275... hes got me beat in the quads and hams department!

[AZMIDLYF]

those are nuts, im horrible at high rep squats, after me and my workout partner work up to 365 for 5, he always does a 5 repper with 405 then a 20 repper with 275... hes got me beat in the quads and hams department!

They are killer. They can really give a nice growth spurt and help to break thru plateaus.

[MrKleen73]

I don't get much in the quads from squatting, but I get awesome stimulation from leg press so I am doing the best of both worlds 4 sets on leg press followed by a widowmaker for squats. My quads are nice and sore then I do my Dead lifts later in the week for the back, hams, glutes and adductors to have heavier stimulation.

[thundergod]

But grip is definitely something I'm trying to work on - hence all the thick/fat grip stuff. But it seems I'm honing in on what specific part of my grip is the shortcoming. I'm thinking ill add in some wrist extensions to failure and find some other stuff to strengthen that portion of my hand.

You could get yourself a hand-gripper. You know....the spring between the handles thingy. Make sure to buy a decent one though, I've broke 3 of those cheap ones in the past. I broke the plastic handles on them, squeezing them TOO hard. ARGH!!!

I've got a grip like Magnus Samuelsson.
Grip of steel.......Gorilla Grip!!!

[SwolenONE]

You could get yourself a hand-gripper. You know....the spring between the handles thingy. Make sure to buy a decent one though, I've broke 3 of those cheap ones in the past. I broke the plastic handles on them, squeezing them TOO hard. ARGH!!!

I've got a grip like Magnus Samuelsson.
Grip of steel.......Gorilla Grip!!!

grip strength has always been a problem of mine, those hand gripper work pretty well though to build up tendon strength.

[Resolve]

You could get yourself a hand-gripper. You know....the spring between the handles thingy. Make sure to buy a decent one though, I've broke 3 of those cheap ones in the past. I broke the plastic handles on them, squeezing them TOO hard. ARGH!!!

I've got a grip like Magnus Samuelsson.
Grip of steel.......Gorilla Grip!!!

grip strength has always been a problem of mine, those hand gripper work pretty well though to build up tendon strength.

I've considered picking up some of the "Captains of Crush" Grippers, but don't have the funds currently.

The last couple of days have been nuts - I'm lecturing on Monday and in the middle of writing a new proposal. But I'll put an update on the last couple of workouts this afternoon/evening. I've been pleased with my performance!

[SwolenONE]

I've considered picking up some of the "Captains of Crush" Grippers, but don't have the funds currently.

The last couple of days have been nuts - I'm lecturing on Monday and in the middle of writing a new proposal. But I'll put an update on the last couple of workouts this afternoon/evening. I've been pleased with my performance!

CoC grippers are nice, I have a pair of the 150s that I use from time to time.

congrats on your professional endeavors going well!

[Resolve]

CoC grippers are nice, I have a pair of the 150s that I use from time to time.

congrats on your professional endeavors going well!

Thanks man! I'm a molecular biologist working on my PhD, so work's hectic right now.

Anyways, this update is overdue, so let's get it underway.

XFA Notes: I don't know if the headaches I was experiencing were due to the XFA or just stress, but in either case, they've dissipated now and are a thing of the past. Further, as I'm sure you'll see - my strength on several lifts has taken a large and unexpected jump. I'm really quite surprised at the size of the increase that I've seen in my OHP and floor press, as well as my reverse band deads.


Highlights from Wednesday's Training:

Overhead Press: 200x3 solid reps, with no leg drive AND no elbow pain. This is a PR for strict press.

Floor Press: 315x3 This is the first time I've pressed more than 300 since before Christmas! My tendonitis had been the limiting factor until now. I'm still a bit neurally weak, as made clear from the 3rd rep which was a real "grinder", but nonetheless pain was minimal and form was perfect and controlled.

Today's AM Session

Reverse Band Deads: About 100lbs of assistance at the floor, no assistance at about 8" up.
225x3 - Thick, Overhand False Grip
315x3 - Thick, overhand false grip
405x3 - Thick, Overhand grip
455x3 - Thick, Alternate grip
475x3 - Alternate Grip
500x3 - Alternate grip
545x1 - Alternate grip, held at lockout to failure
545x1 - alternate grip, held at lockout to failure

My grip is the weak point as had been made clear and I thought this would be a good way to overload it. Boy was I right - if you've never tried RB Deads, they get the job done lemme tell ya.

100lb Plate Pushes: 3x25yd down and back

Standing Calf Raises

PM Session

Lying Leg Curls:
200 for 5x5 with 2sec squeeze at the top of each rep

HS Iso-lateral Row w/2sec squeeze at top of each rep:
2 plates per side x5
3 plates per side x5
4 plates per side x5
5 plates per side x5
6 plates per side x5

Barbell Static Shrugs: Held to grip failure
135 - overhand false grip
225 - overhand false grip
225 - underhand grip
315 - overhand false grip
315 - underhand grip
315 - hook grip
315 - alternate grip

100lb Plate Pushes: 3x 25yd down and back.

Meant to do some wrist extensions but I forgot. My back and posterior chain is DECIMATED. Good thing I've gotta rack of ribs with my name on it.

IT IS VIKING FEAST TIME! WASSAIL!

[SwolenONE]

well done with the weight increases, it may have taken seven years, but I think arachidonic acid has finally caught on with the majority of members on many of the larger forums.

[VolcomX311]

well done with the weight increases, it may have taken seven years, but I think arachidonic acid has finally caught on with the majority of members on many of the larger forums.

I've liked AA since the get go

[Resolve]

Went camping this weekend and gave a lecture this morning - busy as hell. I will be posting an update tomorrow. Grad school is kicking my ass; I had a border line panic attack on Friday evening. :/

[fitcopforlife]

Went camping this weekend and gave a lecture this morning - busy as hell. I will be posting an update tomorrow. Grad school is kicking my ass; I had a border line panic attack on Friday evening. :/

Take your time man, life gets busy. The stresses of life always seem to get in the way but in the long run will be very well worth it. Keep up the good work.

[SwolenONE]

Take your time man, life gets busy. The stresses of life always seem to get in the way but in the long run will be very well worth it. Keep up the good work.

absolutely Resolve, the log can always wait a few days to be updated, we realize how busy you are juggling a social life with grad school and everything else, no worries on our end. Hope you get everything figured out and manageable!

[Resolve]

Thanks y'all.

So here's the run-down from Monday's training:

XFA Notes: Water retention appears to be subsiding, but I've been feeling "tighter" than normal, particularly in the back and arms. Mood elevation has subsided, but I attribute this to outside stress.

Monday AM session:
Box Squats:
135x8 - just to loosen up
225x5
275x5
315x3
365x3
405x1 - chest fell on second rep, I just can't win with these.
275x20 - Widowmaker, and I rocked it! I was pissed from failing with 405, and this was my redemption. Next week, I'm doing 285!

SLDLs:
135x5 - snatch, fat grip
225x5 - snatch, fat grip
275x5 - snatch, fat grip, held to failure at last rep
295x3 - snatch, fat grip
315x5 - snatch, overhand grip, held to failure

All movements supersetted with seated calf raises

PM Session:
Superset: Parallel Grip Chins/Cable Pull-Overs
BWx7/70x10
+45x7/80x10
+70x5/90x10
+80x5/100x10
+90x5/100x10
- Held each rep at top for a good squeeze before lowering; this really increases the difficulty of both movements.

Superset: Lying Leg Curls/Fat Bar Wrist Extensions
140x10/40x15
180x8/40x15
200x5x5/40x5x10-15

Superset: 100lb Plate Pushes/Fat Bar Wrist Extensions
3x 25yrd down and back/40x3x10

Calves.

[Resolve]

A friend of mine had dinner last night with Benedikt Magnusson. Needless to say, I am more than green with envy. And she doesn't even lift!

[SwolenONE]

A friend of mine had dinner last night with Benedikt Magnusson. Needless to say, I am more than green with envy. And she doesn't even lift!

I heard about his recent feat of strength, insane!

[Resolve]

I heard about his recent feat of strength, insane!

And he did it right here in TX!

[SwolenONE]

And he did it right here in TX!

I heard on rxmuscle the RC Classic was pretty epic, cant believe Coleman, Branch and Jackson didnt show up though to guest pose as they were supposed to... seems odd

[Resolve]

Update for yesterday: Bench Day

XFA Notes: Think I'm reaching a steady state with AA - I'm not noticing major mood improvements anymore and haven't seen any huge strength increases this week, so far.

Wednesdays AM session:

Superset: OHP/Mini-band Facepulls
135x5/ x15
155x3/ x17
185x3/ x20
195x3/ x20
205x3/ x20
225x1 - this was really a push press. Had to use some leg drive and decided I'd had enough.

Superset: Floor Press/ HS Shrugs
225x5/ 3plates per side x12
245x5/ 4 " x10
275x3/ 4 " x10
295x3/ 5 " x8
315x3/ 5 " x8
335x1/ 5 " x8

HS Press:
70 per side x15
70 " x12
80 " x10
80 " x10
70 " x10
70 " x10

Finished up with triceps rehab.

PM Session:

Superset: Incline Cable Flies/ Incline DB Curls with double contraction
35x20/ 40x12
45x15/ 40x12
55x12/ 40x10
55x9/ 40x10
65x8/ 40x10
55x10/ 40x8
45x10/ 40x10
55x10/ 40x10
45x10/ 40x8
45x10/ 40x8

Finished off with some reverse fat bar preachers, hammer curls and a few giant sets of various db curls together.

[thundergod]

Finished up with triceps rehab.

What exercises are you doing for the triceps rehab?

[Resolve]

What exercises are you doing for the triceps rehab?

It varies. This time I did super slow bodyweight triceps extensions with my hands on a bench, followed by light rope extensions.

I focus on taking each rep slowly, and contracting the muscle hard through the range of motion. It's really helped a lot.

[thebigt]

subbed, sorry i was so late.

[Resolve]

subbed, sorry i was so late.

How dare you?!

Nah, man, no worries. Glad to have ya.

[thebigt]

How dare you?!

Nah, man, no worries. Glad to have ya.

work nick, gotta grab all the ot the old body can take.


btw-aa is great stuff. i see you are enjoying it.

[SwolenONE]

It varies. This time I did super slow bodyweight triceps extensions with my hands on a bench, followed by light rope extensions.

I focus on taking each rep slowly, and contracting the muscle hard through the range of motion. It's really helped a lot.

lifting has been a whole new ball game for me now that I carefully avoid injuries and try and eliminate nagging aches and pains, looks like your triceps are quite strong from those pressing numbers!

[Resolve]

work nick, gotta grab all the ot the old body can take.


btw-aa is great stuff. i see you are enjoying it.

An admirable work ethic, especially in this economy. Yup, I'm liking XFA - the more I think about it, the more I think it would an awesome ancillary to an anabolic cycle.

lifting has been a whole new ball game for me now that I carefully avoid injuries and try and eliminate nagging aches and pains, looks like your triceps are quite strong from those pressing numbers!

My tris are REALLY weak in comparison to what they once were, but I'm working my way back. And, I have no intention of hurting myself again - triceps isolation from here on will be primarily for the purpose of strengthening the joints and tendons.