Ace's training log
- 03-20-2014, 11:14 AM
BTW, nice training, and looking real jacked.
Lol'd at jim's comment. And damn dude, you shave once a week? I have to shave every other day to look civil, and it's only EOD because e/d shaving causes too much razorburn.Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
- 03-20-2014, 03:06 PM
Welcome toro, thanks for joining.
As for the snatch grip, I had pointer finger on the ring of the barbell.. Probably not a true snatch grip but it was most comfortable for me.
for the bands, it was just a rough estimate. Our benches sit on platforms, and the pins for the bands are on the platform, I just estimated they were stretched about three feet at the top.
Unfortunately, I do not grow a beard like you do. It does make it easier for work, but if I had a choice I'd side with Jim, and grow a thick manly beard.
03-20-2014, 04:01 PM
03-20-2014, 10:01 PM
That's a massive snatch grip pull! Anything outside of the rings is enough to call it good. I like going pointer on the rings like you, so I can lock it out without having to maneuver around my ballz.
03-22-2014, 02:19 AM
Yeah, but I did use straps.. And a belt. So the SG aren't that impressive =/
Trained arms Thursday
Db kick backs
Ez bar curl
Ez bar reverse preacher
Rested thirty seconds between all bicep exercises. Holy pump
Training light back tomorrow with the girl.
03-22-2014, 10:32 AM
For a hypothetical, if Sean squatted 650 to IPF depth and I put on two ply poly briefs, a three ply canvas suit, and four meter knee wraps and squatted 655 to exactly parallel and not a hair below, I would totally throw it in his face for a long time. But that's just me.
03-22-2014, 10:41 AM
That's ****ing awesome lol
03-22-2014, 08:56 PM
Thanks dude, that's awesome.
Didn't end up training light back with the girl today.. Too busy doing... Cardio.
Still low calorie low carb. Tomorrow I'll introduce a bit more carbs so I'm not depleted for legs on Monday.
03-24-2014, 09:25 PM
Just trained legs. Will update in a bit. For now, here's m#3
3 cups couscous, probably 6-8oz English arm roast
Edit: also going to probably throw in a banana, and some girl scout cookies.
03-24-2014, 09:34 PM
03-24-2014, 09:55 PM
Hard flex slow negatives
Bar x 8
Did these bodybuilding style
Come to parallel maybe a hair below, not super deep. Come up 3/4 of the way. constant tension.
Unilateral Leg press
Quadruple drop set
we got a new hack squat today
Triple drop set
15#kb x 15,10
Bw x 8
03-24-2014, 10:00 PM
03-24-2014, 10:12 PM
Yeah i've had awesome gains from program three.
My calf work was inspired by Ben pakulaski, actually.
I did a standing calf raise machine for eight reps, then I'd immediately do body weight standing calf raises off the floor (no stretch, just contracting as hard as possible for ten reps)
I did these back to back, with little to no rests..
about six to eight sets
tomorrow I'll just do one set. Also inspired by bpak.
10 reps ten second rest, twenty reps twenty second rest, all the way up to 40 reps..
Then Wednesday or Thursday I'll do a mountain dog inspired, super setting a flexion exercise with dorsiflexion
I love the SSB. I've been abusing it.
It is really hard on my upper back and core, without jacking up my shoulders.
03-24-2014, 11:00 PM
I'm going to do a lot of the same stuff you're doing.
The reason I ask about the SSB is ref back squats kill my shoulder (I'm a low bar squatter) to tye point I hate squatting on heavy days. I have to do a ton or rear delt work and stretching before I squat lol. I think a SSB would be ideal for me but maybe not.
03-24-2014, 11:16 PM
Man, you may not have the chest hair to show for it, but that leg workout looks like it took a lot of chest hair to complete. Nicely done
Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
03-24-2014, 11:19 PM
03-25-2014, 12:23 AM
Thanks Toro- I'm just not a hairy guy.
Bean maybe try moving the bar up your back a bit.
When I try to set the bar in a more low bar position, it wrecks my shoulders to the point that I can't press the next day.
When I set the bar in the thick of my traps, it feels best. Its closer to a high bar, but it's not quite high bar.
I just say forget low bar, forget high bar, and put the damn thing where you can move the most weight without compromising your shoulders or technique.
03-25-2014, 12:29 AM
If you low bar as a physique dude, you gotta realize two things:
1.) You're gonna have to be a hard mother to sack up and hit a big quad movement right after some big low bar squats, because they are NOT the best for quads. Low bar is for max weight (potentially more mass if you buy weight = mass), hips and hams, yadda yadda.
2.) You're gonna need to free up your schedule to the tune of 15-20 min a day to get an excellent shoulder prehab/rehab routine in place, and you're going to have to experiment with different movements and find what keeps you able to move your arms above your head.
High bar and SSB are simply better options for physique athletes. Look at weightlifter quads versus powerlifter quads. It's no comparison, weightlifters win.
03-25-2014, 07:07 AM
03-25-2014, 10:14 AM
I agree with what they've said but I am slightly outside shoulder width. It's just most comfortable for me. I think you should just find what's most comfortable for you and stick with it. We tend to over complicate things.
I can't remember who said it but this great quote comes to mind:
"just f¨cking squat"
03-25-2014, 11:04 AM
03-25-2014, 07:18 PM
Trained chest and Delts today
Machine unilateral free motion flys
Hard flex at peak contraction, slow negative
15░ barbell incline
Brother helped on the sixth rep of 235, doesn't count. So i decided to bump it up.
Stopped an inch above my chest and explode to 3/4 lockout
Reverse band flat press
These felt great, used full ROM here.
I moved my feet out a bit wider, had them flat on the floor. My base was incredibly stable, but i wasn't getting that dan green leg drive either.
Used elite fts black monster minis.
They didn't help much but the orange thick bands would have been too much. Oh well.
free motion rear delt fly
superset with rear delt band pullaparts
Three rounds here blew my Delts up
Did band over and backs inbetween all shoulder work
03-25-2014, 07:40 PM
03-26-2014, 05:40 AM
03-26-2014, 09:19 AM
03-26-2014, 01:45 PM
trained back today, more just volume style
Seated cable rows
Wide grip pulldowns
These were done by pulling down to the forehead, and letting scapulae relax at the top
orange efs x2x15
Good mornings with bands
two orange efs light bands x2x18
03-31-2014, 05:05 AM
Headed to FL this morning. Taking the week off training to spend with my family and 89yr old grandmother.
Training will resume next week.
03-31-2014, 08:33 AM
Sounds awesome! And get a tan while you're down there, Ace.
04-01-2014, 06:19 PM
04-01-2014, 07:12 PM
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