Making the Superman

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  1. Got my new maxes in place.

    YESTERDAY
    Standing Overhead Press - 215x1
    Bench Press - 385x1

    TODAY
    Squats - 495x1
    Deadlift - 545x1

    Next week the program continues.


  2. Strong ass lifts
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  3. Quote Originally Posted by Sean1332 View Post
    Strong ass lifts
    Thanks bud! It's been a good week. Goals (just a little outside of realistic, but aim high!!!) 435 bench, 600 squat, and 650 dead by Christmas.
    •   
       


  4. Quote Originally Posted by Sean1332 View Post
    Strong ass lifts
    Exactly! Those numbers are very impressive.

  5. Quote Originally Posted by Nooshefx View Post
    Exactly! Those numbers are very impressive.
    Thanks man!!!

  6. Never fails that I get towards the end of a cycle and things get crazy at home or work. I'll post a more complete update tomorrow. Here's the cliff notes rundown:

    Diet - bulking week 2
    Training - 531 W2 D1 - Overhead Press 175x9, Bench Press 310x8
    Supps - killer even at a low dose!!!

  7. Squats - 400x9
    Felt a little shaky at first, but things smoothed out as the set progressed. I could definitely tell it had been over a week since my last leg workout.
    http://youtu.be/ih99moe_ey4

    Deads - 440x8
    I could have pulled 9, but my back was feeling pretty tight from the squats. I forgot my chalk at home so I opted for straps instead. I'm going to be doing these strapless from here on out.
    http://youtu.be/v6iPznxvOTE

  8. You are looking a lot different now compared to those pics you posted 2 months ago after you went carb crazy. Fun to follow along

  9. Quote Originally Posted by Nooshefx View Post
    You are looking a lot different now compared to those pics you posted 2 months ago after you went carb crazy. Fun to follow along
    Filling in and filling out in a good way. I'm not too terribly concerned about bodyfat right now though. I'm gonna just get as huge as possible. As long as the too abs are still visible, I'll be happy.

  10. Nice liftin bud
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  11. Quote Originally Posted by Sean1332 View Post
    Nice liftin bud
    Thanks man. Got some work to do. It will be nice having 4 gym days again next week.

  12. I'm mixing up my split a bit after talking with a few guys about it (mainly Randoja). Here's what it looks like:

    Bench, Rows, Bis
    Squats, Hams
    Cardio
    Overhead Press, Dips, Calves
    Deads, Pullups, Lunges

  13. From this morning:

    531 Week 3 Day 2 SQUATS 425x6
    http://youtu.be/3MVoRQb1SJw

  14. Quote Originally Posted by supermanjow View Post
    From this morning:

    531 Week 3 Day 2 SQUATS 425x6
    http://youtu.be/3MVoRQb1SJw
    Nice set, makes my 325 x 6 look like peanuts. I'll be back up there hopefully by next summer.
    Bigcountry's Getting a little smaller: Epi/Stano Log

    http://anabolicminds.com/forum/cycle-info/231194-bigcountrys-getting-little.html

  15. Stick with it!

  16. Quote Originally Posted by supermanjow View Post
    Stick with it!
    I was sitting on my couch this morning eating breakfast and planning my routine out for today when I realized something. I did body building style training from the age 15 to 22. Then started up again at 24 and I'm 26 now. Even my most intense bodybuilding routine don't even come close to power lifting. I mean I used to get sore and DOMS back then, but this is a whole new sore like on a cellular level. After last weeks dead lifting routine I literally went home and had to lay on the couch the rest of the day cause my legs were numb.
    Bigcountry's Getting a little smaller: Epi/Stano Log

    http://anabolicminds.com/forum/cycle-info/231194-bigcountrys-getting-little.html

  17. Quote Originally Posted by Bigcountry08 View Post
    I was sitting on my couch this morning eating breakfast and planning my routine out for today when I realized something. I did body building style training from the age 15 to 22. Then started up again at 24 and I'm 26 now. Even my most intense bodybuilding routine don't even come close to power lifting. I mean I used to get sore and DOMS back then, but this is a whole new sore like on a cellular level. After last weeks dead lifting routine I literally went home and had to lay on the couch the rest of the day cause my legs were numb.
    Powerlifting is much harder on the nervous system. That's why I like 531. I can keep myself in the Hypertrophy rep range while still gaining strength and shocking the nervous system with weight progression.

  18. Much better dude. You sat back nicely and looks like your upper back remained strong the whole time. Minor butt dip but no biggie
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  19. Quote Originally Posted by Sean1332 View Post
    Much better dude. You sat back nicely and looks like your upper back remained strong the whole time. Minor butt dip but no biggie
    What's funny is that I've used this foot spacing in the past and for some reason I'd started bringing my feet in without even thinking about it. It was crazy how much deeper and stable I was just by widening.

  20. Progress Pic


    Overhead Press
    185x6
    Deads
    465x6
    http://youtu.be/-ie1bz_i6QE

  21. Oh man! You're molesting a frog on this thread too!

  22. Deads won't open!!!
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  23. Quote Originally Posted by Sean1332 View Post
    Deads won't open!!!
    I don't know why either. It does work on a computer though.

  24. Damn that progress is looking good sir. Very well done!!!!!

  25. Originally Posted by supermanjow View Post
    Beautiful deads man! Just watching this would have saved me some time researching technique again today.

    I may be pulling more, but I'm technically challenged and need to work on my form again. Old habits die hard.

    531 - Week 3 - Day 3 - Deads - 465x6 - YouTube
    2 cents...
    Pretty strong pulls there IMO, form does not look bad to me really. As you hit near the knees, you just seem to smooth into the ******* by straightening up, (which may not be a bad thing) but maybe, you could try driving the hips forward more before the knees, or for lack of a better word (a bit more aggressive!?) May help with heavier loads and a bit more pop at top.

  26. Quote Originally Posted by PaulBlack View Post
    2 cents...
    Pretty strong pulls there IMO, form does not look bad to me really. As you hit near the knees, you just seem to smooth into the ******* by straightening up, (which may not be a bad thing) but maybe, you could try driving the hips forward more before the knees, or for lack of a better word (a bit more aggressive!?) May help with heavier loads and a bit more pop at top.
    Thanks for the suggestions. I'm going to be working on my hip positioning and my explosiveness. I researched technique again yesterday and remembered that when I start with slightly higher hip placement I get better leg drive and explosiveness.

  27. You're going to absolutely explode those weights once you get your groove again dude. Lookin huge yourself as well man
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  28. Quote Originally Posted by Sean1332 View Post
    You're going to absolutely explode those weights once you get your groove again dude. Lookin huge yourself as well man
    Thanks bud. Gonna need to take this week as a down week. My back needs healing.

  29. Ok, last Friday I tweaked my back on the last rep. I was pretty hurt up all weekend long but I still did my tree chopping on Saturday. On Sunday, my father-in-law was kind enough to get me a 45 minute massage while our girls shopped at the mall. It really seemed to help, because Monday morning I woke up with it feeling pretty good. Still had to support myself getting out of bed Monday and Tuesday, but yesterday I was able to do my usual get out of bed sit-up. So, this morning I decided to hit my lifts at my deload percentages (40%, 50%, 60%). I also practiced my new form on dead. Boy did it make a WORLD of difference. Not only was I able to do deads without any pain, but I was able to do them with ease and speed while my lower back still isn't 100%. I'd say my backs around 80-90%. So just a few more days of healing. Hopefully I'll be back at it on Monday.

  30. Good call on backing off the percentages man. Why did you change with your form?
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  31. Slightly higher hip position, beginning the movement with a knee thrust, and RDL'ing them dropping the weight on the way down. Crazy thing is my leg and back are straightening at the same pace now. I've got to remember to arch my back right before initiating the rep as well. I caught myself not doing that a couple times.

  32. That's exactly what Tony G told me yesterday. Even about the RDL. RDL it back down to your knees, THEN let your knees break over the bar to drop it.

    Lookin forward to seein your improvements
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  33. Quote Originally Posted by Sean1332 View Post
    That's exactly what Tony G told me yesterday. Even about the RDL. RDL it back down to your knees, THEN let your knees break over the bar to drop it.

    Lookin forward to seein your improvements
    Me too!!! Thanks bud!

  34. Finally back at it full bore again today. I'm glad I took a deload/rest week last week though. Not only is my back at 100% again, but my chest strain is gone too.

    I've been researching mobility and form a lot over the last week. I started doing some band work between sets today in the form of two types of band pull aparts. The first one mimics my bench form and involves scapular contractions. The second one is the classic pull apart with arms fully extended.

    If you couldn't tell today was bench and row day. Max weights went up 5 (upper body) & 10 lbs (lower body) starting this week. This was week 1 so rep range is at 5. Another thing I've started doing is Jim Wendler's 10% warm-ups. Basically, start at a lesser weight and work up to your heavy sets by 10% increments. It creates a few more warm-up sets than I usually do, but my joints and ligaments are MUCH happier when I start getting into the thick of it. Here's what I did today:

    BENCH
    135x10, 165x3, 195x3, 225x5, 265x5, 300x10 (almost got 11), 155x18
    BARBELL ROWS
    135x10, 165x3, 195x3, 225x5, 265x5, 300x11

    As I mentioned above, I've been researching form and mobility videos on YouTube. Well, one I've been watching over this weekend was Dave Tate's series "So You Think You Can Squat." I've noticed a few things that I've been doing wrong that will certainly help tomorrow when I hit squats. Like the guy in the vid, I'm pretty quad dominant. I'll really be practicing on my lighter sets and hopefully I'll have some good motor memory built in when I go for the big one. Here's the link to the video series: http://youtu.be/Wu5jL-6Z_Js

    I'll be taking video tomorrow to see how things go.

  35. Bigass lifting as usual man. I'll send ya some PDFs later of some mobility stuff. Also check out Donnie Thompson on YouTube. He's a big SHW, but mobile as hell and has some good tips. As well as Eric Cressy
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  36. Quote Originally Posted by Sean1332 View Post
    Bigass lifting as usual man. I'll send ya some PDFs later of some mobility stuff. Also check out Donnie Thompson on YouTube. He's a big SHW, but mobile as hell and has some good tips. As well as Eric Cressy
    Thanks mang!!! I've neglected it for too long.

  37. Lol! Donnie is funny ****!

  38. lol he's pretty good huh
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  39. Quote Originally Posted by Sean1332 View Post
    lol he's pretty good huh
    I need some heavier bands to do some of the stuff he talked about in that vid though.
  

  
 

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