PES/USP Testifying for my Muscles, Celorza to the Stand!!

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    Just a preview of today, I decided to up my December goal to 335. As of now, I am 5 lbs away from deadlifting 300lbs got a vid for you guys today too!
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    Quote Originally Posted by Celorza
    Just a preview of today, I decided to up my December goal to 335. As of now, I am 5 lbs away from deadlifting 300lbs got a vid for you guys today too!
    Hell yea brother proud of you!
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    Quote Originally Posted by Celorza View Post
    Just a preview of today, I decided to up my December goal to 335. As of now, I am 5 lbs away from deadlifting 300lbs got a vid for you guys today too!
    Thatta boy!!!
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    Quote Originally Posted by Celorza
    Just a preview of today, I decided to up my December goal to 335. As of now, I am 5 lbs away from deadlifting 300lbs got a vid for you guys today too!
    I know you'll get it man.
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    That's sick weight for your size bro!
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    Quote Originally Posted by Airborne42

    Hell yea brother proud of you!
    Quote Originally Posted by DJBeanPole

    Thatta boy!!!
    Quote Originally Posted by AaronJP1

    I know you'll get it man.
    Quote Originally Posted by LiveToLift
    That's sick weight for your size bro!
    Thanks guys! It really means a lot!!
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    I'll be the guy who shows up to the party after everybody's passed out lol laaaate sub
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    Quote Originally Posted by Celorza View Post
    Just a preview of today, I decided to up my December goal to 335. As of now, I am 5 lbs away from deadlifting 300lbs got a vid for you guys today too!
    Heck yeah man 300lbs ain't no joke. I am fixing to start adding back in deads. Good job brother.
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    Quote Originally Posted by JoeySon View Post
    I'll be the guy who shows up to the party after everybody's passed out lol laaaate sub
    Welcome bro!

    Day 26, 10/16


    Supps used Pre-workout:
    -2 caps AB
    -2 scoops TP (last dose , it was more like 1.75 scoops since I messed up with previous dosages though xD)
    -2g COP
    -9g Citrulline Malate

    Sumo Dead-lift day: (yes I went ahead and tried it to learn the form...I liked it)

    Warm up:
    -135x5
    -135x5
    -185x3

    Working sets: With 15lb total Chains and shoulder with stance. Double OH grip.
    -185x5
    -225x3
    -225x[/B]3

    -275x1
    -285x1
    -290x1 (Video)



    -290x1 (Way better form, this video is on coach's phone though :/)

    -295x1 (Didn't tape came out of nowhere haha, coach said I could get it since I was doing them properly...and it came off the ground so freaking easy and I locked it good) [/B]PR[/B]

    Could have gone higher but I felt like puking and passing out, I guess I built up lactic acid? Idk but it was awesome!


    Instead of going all the way to failure with 245 went ahead and dared higher into the weight almost scraping my max with the weight of the chains. Felt good, and it is definitely teaching me to keep driving.
    .
    Ham Assistance: SLDL , close stance, weights touching the ground on all reps and straight as hell hammies

    -135x10
    -135x10
    -135x10
    -135x10
    -135x10

    Posterior Chain Assistance work 1: Good Mornings, safety pins at 13 lowering the bar there and stopping for 2-3 seconds exploding up with hammies fully extended and ass back.

    120x5
    120x5
    120x5
    120x5
    120x5

    Posterior Chain Assistance 2: Single legged Stiff Legged Deadlift

    -BWx5
    -BWx5
    -BWx5
    -BWx5
    -BWx5

    Core Assistance work: Standing cable crunches.

    -60x25
    -60x25
    -60x25
    -60x25
    -60x25


    Workout Notes:
    -I am pleased with today, I still feel like I totally nailed the CNS flaring , feeling good but with need of rest and still feeling strong since the AM!

    Stack Notes:

    -This stack can be remembered as the: Goodnight-PR-SMASHER-Awesome-Mood Stack.
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    Quote Originally Posted by packers6211

    Heck yeah man 300lbs ain't no joke. I am fixing to start adding back in deads. Good job brother.
    0_o .. You took them out?
    Granted I don't do deads every week but I always do at least a variation, ie rack pulls, rack rows, box deads etc etc
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    Quote Originally Posted by Celorza

    Welcome bro!

    Day 26, 10/16

    Supps used Pre-workout:
    -2 caps AB
    -2 scoops TP (last dose , it was more like 1.75 scoops since I messed up with previous dosages though xD)
    -2g COP
    -9g Citrulline Malate

    Sumo Dead-lift day: (yes I went ahead and tried it to learn the form...I liked it)

    Warm up:
    -135x5
    -135x5
    -185x3

    Working sets: With 15lb total Chains and shoulder with stance. Double OH grip.
    -185x5
    -225x3
    -225x3

    -275x1
    -285x1
    -290x1 (Video)

    YouTube Link: https://www.youtube.com/watch?v=_GpxkBSDsnE

    -290x1 (Way better form, this video is on coach's phone though :/)

    -295x1 (Didn't tape came out of nowhere haha, coach said I could get it since I was doing them properly...and it came off the ground so freaking easy and I locked it good) PR

    Could have gone higher but I felt like puking and passing out, I guess I built up lactic acid? Idk but it was awesome!

    Instead of going all the way to failure with 245 went ahead and dared higher into the weight almost scraping my max with the weight of the chains. Felt good, and it is definitely teaching me to keep driving.
    .
    Ham Assistance: SLDL , close stance, weights touching the ground on all reps and straight as hell hammies

    -135x10
    -135x10
    -135x10
    -135x10
    -135x10

    Posterior Chain Assistance work 1: Good Mornings, safety pins at 13 lowering the bar there and stopping for 2-3 seconds exploding up with hammies fully extended and ass back.

    120x5
    120x5
    120x5
    120x5
    120x5

    Posterior Chain Assistance 2: Single legged Stiff Legged Deadlift

    -BWx5
    -BWx5
    -BWx5
    -BWx5
    -BWx5

    Core Assistance work: Standing cable crunches.

    -60x25
    -60x25
    -60x25
    -60x25
    -60x25

    Workout Notes:
    -I am pleased with today, I still feel like I totally nailed the CNS flaring , feeling good but with need of rest and still feeling strong since the AM!

    Stack Notes:

    -This stack can be remembered as the: Goodnight-PR-SMASHER-Awesome-Mood Stack.
    Good work celly. I think I missed this but what is the cop and tp you're taking pre workout?
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    Quote Originally Posted by aceroni View Post
    Good work celly. I think I missed this but what is the cop and tp you're taking pre workout?
    Creatinol-O-Phosphate (SNS)

    and

    Test Powder (USP Labs)


    Thanks brother!
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    Quote Originally Posted by Celorza

    Creatinol-O-Phosphate (SNS)

    and

    Test Powder (USP Labs)

    Thanks brother!
    Oh ok should have known.. Why the cop and not standard monohydrate? All the studies are done on mono.. Anyone else in here have experience with the o phosphate
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    Quote Originally Posted by aceroni

    Oh ok should have known.. Why the cop and not standard monohydrate? All the studies are done on mono.. Anyone else in here have experience with the o phosphate
    Creatinol O Phosphate is not creatine. It's common that people think so because of the similarity if the names. You would normally still take your 3-5 grams of creatine too.
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    Quote Originally Posted by Dewey99 View Post
    Creatinol O Phosphate is not creatine. It's common that people think so because of the similarity if the names. You would normally still take your 3-5 grams of creatine too.
    ^ this , busy atm but yes COP is not creatine at all. I still take creatine mono 3g ED, and Beta alanine at 3.2g too.
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    Quote Originally Posted by Celorza

    ^ this , busy atm but yes COP is not creatine at all. I still take creatine mono 3g ED, and Beta alanine at 3.2g too.
    Oh ok, my bad. I do like taking beta alanine, and citrulline maleate each day with my pre workout (if I take one) what benefits do you see from the cop?
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    Sumo Deads?

    1 bad motha *****
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    Quote Originally Posted by aceroni

    Oh ok, my bad. I do like taking beta alanine, and citrulline maleate each day with my pre workout (if I take one) what benefits do you see from the cop?
    COP is essentially a creatine precursor...

    Creatinol

    Creatinol in the form of creatinol-O-phosphate (COP) has been described and used in subjects with deficient myocardial circulation (Guglielmi and Mammarella*1979). Based on the findings that intravenous administration of COP in healthy human subjects led to increased values of creatinine in urine, it is speculated that creatinol acts as a precursor of creatine and is metabolized into creatine within the body (Melloni et al.*1979). The increased urinary values are derived from the degradation of creatine into creatinine through the typical biochemical pathways. Only one study investigated the ability of COP to improve muscular performance (Nicaise*1975). Fifty female patients were treated intramuscularly and intravenously with COP and performance tested utilizing a Martin Vigorimeter to measure muscle strength in both hands. The administration of COP resulted in a statistically significant improvement in hand strength.

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    ^ So if it is a precursor of creatine why take both?
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    Quote Originally Posted by aceroni View Post
    ^ So if it is a precursor of creatine why take both?

    COP is N-methyl-N-(beta-hydroxyethyl) guanidine O-phosphate. COP pre-treatment has been studied on the recovery of contractility of rat isolated heart after hypoxia or ischemia (i.e. lack of oxygen). Thus, it is suggested that Creatinol-O-Phosphate exerts its cardioprotective effect by an action on anaerobic glycolysis. Pharmacokinetic studies have shown that absorption of COP administered intramuscularly! is complete. COP is distributed in all organs, and in particular, in the kidney, liver and myocardium or heart tissue. After being dephosphorylated, this COP is eliminated with urine. Dephosphorylation of COP occurs in the kidney and liver. COP crosses the membrane of the myocardial cell, concentrating in the cytosoluble fraction. The results of the toxicological studies confirm that COP has no side effects, is excellently tolerated and has a favorable therapeutic index.
    Different MOAs and relevance.
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    You need some technique work on the sumo. It's hard to tell from the video, but it looked like your knees went in, which made your ass come up before the bar started moving. Also, you need to have a big, tight arch in your lumbar and your scapula should be retracted and not rounded. You kinda turned it into a sumo stance SLDL and used all erector strength to complete the lift. Were you using a DL bar or just a regular bar?
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    When I tried my DL, I was low ass an inch from the ground...
    Couldn't pull shyt w/proper technique haha...
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    Quote Originally Posted by AaronJP1 View Post
    When I tried my DL, I was low ass an inch from the ground...
    Couldn't pull shyt w/proper technique haha...
    That's too low. There aren't too many technical carryovers from conventional to sumo, but one of them is making sure that the should joint is in line with the bar. If you're that low, chances are you shoulders were behind the bar.
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    Quote Originally Posted by Rodja

    That's too low. There aren't too many technical carryovers from conventional to sumo, but one of them is making sure that the should joint is in line with the bar. If you're that low, chances are you shoulders were behind the bar.
    Gotcha... I was following another big guys advise... It felt weird to me too...
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    Quote Originally Posted by AaronJP1 View Post
    Gotcha... I was following another big guys advise... It felt weird to me too...
    He meant well with saying to keep your ass down as that's how you're supposed to do it, but you should not be that low to ground.
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    Quote Originally Posted by Rodja

    He meant well with saying to keep your ass down as that's how you're supposed to do it, but you should not be that low to ground.
    Gotcha... I will watch some videos and practice. Thx for your advice chief.
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    Quote Originally Posted by AaronJP1 View Post
    Gotcha... I will watch some videos and practice. Thx for your advice chief.
    No problem.

    C, not sure if you've seen it, but here's a vid of me from several months ago pulling sumo.



    Notice the hip and head position does not move throughout the pull as you should envision the movement of a leg press.
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    Quote Originally Posted by Rodja
    You need some technique work on the sumo. It's hard to tell from the video, but it looked like your knees went in, which made your ass come up before the bar started moving. Also, you need to have a big, tight arch in your lumbar and your scapula should be retracted and not rounded. You kinda turned it into a sumo stance SLDL and used all erector strength to complete the lift. Were you using a DL bar or just a regular bar?
    Olympic bar , and yeah that form sucked! Knees didn't go in, but stance wasn't wide enough and back wasn't properly arched . I'll work on it and put up another bid from the front or a higher side angle. Thanks for the input bro!
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    Quote Originally Posted by Celorza View Post
    Olympic bar , and yeah that form sucked! Knees didn't go in, but stance wasn't wide enough and back wasn't properly arched . I'll work on it and put up another bid from the front or a higher side angle. Thanks for the input bro!
    I kinda thought it was an Oly bar based on the amount of flex (or lack thereof). Really work on that positioning as it is the most critical element of sumo and the hardest to really master. A 1RM will always be a little dirty, but it should still be ~90% technically correct.
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    Strong work in here man. Your log is full of great info with all the discussions. This stuff has me tempted to really devote myself to more of a powerlifting approach. Hmmmm....
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    Quote Originally Posted by Rodja
    No problem.

    C, not sure if you've seen it, but here's a vid of me from several months ago pulling sumo.

    <a href="http://www.youtube.com/watch?v=oKYmg7gI6nQ">YouTube Link</a>

    Notice the hip and head position does not move throughout the pull as you should envision the movement of a leg press.
    Hadn't seen it bro! Damn can't wait to get home today and study it haha you are the best bro thanks!
    Quote Originally Posted by Rodja
    I kinda thought it was an Oly bar based on the amount of flex (or lack thereof). Really work on that positioning as it is the most critical element of sumo and the hardest to really master. A 1RM will always be a little dirty, but it should still be ~90% technically correct.
    Definitely will work on the position and form bro.
    Quote Originally Posted by bolt10
    Strong work in here man. Your log is full of great info with all the discussions. This stuff has me tempted to really devote myself to more of a powerlifting approach. Hmmmm....
    Thanks bro, but it is all thanks to the great bros that I have helping me out here , I'm real thankful for that indeed. And yeah I would say powerlifting approaches are the most fun for me xD I enjoy this a lot, but BBing EW...too complicated! Power is where the good times are (though it is frustrating when your lifts don't go up too haha)
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    Forgot this word of warning:Consistently doing both sumo and wide-stance squats in the same week is not a good idea. It will slowly break down your hips and leave you with some gnarly impingements if done for a long period of time.
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    Quote Originally Posted by Rodja
    Forgot this word of warning:Consistently doing both sumo and wide-stance squats in the same week is not a good idea. It will slowly break down your hips and leave you with some gnarly impingements if done for a long period of time.
    Thanks for that! I have been doing shoulderwidth ATG and was thinking of going back wide stance for some weeks, I'll stick to ATG then.
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    Quote Originally Posted by Celorza View Post
    Thanks for that! I have been doing shoulderwidth ATG and was thinking of going back wide stance for some weeks, I'll stick to ATG then.
    Honestly, you're getting close to being ready for Westside.
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    Quote Originally Posted by Rodja View Post
    Honestly, you're getting close to being ready for Westside.
    I think that's the nicest thing I have been told here on AM !
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    Can't he get a pair of briefs to protect his hips? Or is that not enough and he should still lay off heavy amounts of wide stance
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    Quote Originally Posted by aceroni View Post
    Can't he get a pair of briefs to protect his hips? Or is that not enough and he should still lay off heavy amounts of wide stance
    I think what Rodja refers to is the fact that if I am using that stance for 2 movements in 1 week it can and will lead to overuse injury. I take it it is the same way as using the Rotator cuff for like 4-5 days a week, more exposure and stress on a joint (in this case the hip joints) can lead to unnecessary strain and wear of the cartilage maybe?
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    Quote Originally Posted by aceroni View Post
    Can't he get a pair of briefs to protect his hips? Or is that not enough and he should still lay off heavy amounts of wide stance
    Yes, he could, but I try not to recommend gear.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja

    Yes, he could, but I try not to recommend gear.
    Yeah I ditched my belt and straps due to hearing this many times from my coach and from Rodja. Funny I lift better and stronger without it (Prolly because it was a wide belt).

    Besides I wanna compete in the Raw class at some point...so I better not get used to gear !
    >SNS-Glycophase<
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    ^^ Uh yeah celly i understood what rodja meant. I was just asking if briefs would help.
    Idk about you but i WILL NOT squat without a belt. I LOVE my lever belt.. You cannot get as tight without one. That's a fact.

    Why don't you reccomend gear rodja?
    also
    how do you feel about the no belt squatting?
    (im sure for lighter weights it would be fine) but i'm thinking when you get into even something that is a hard set of 10 you should probably wear it...
    **** man i wear my lever while squatting 135. I just like how i can get tight with it on and i feel much more sturdy..
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