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  1. Thanks man, if you check out my vids of my deload lift after that. I took my feet out a bit more, felt a lot better.


  2. I usually hold my breath, especially with heavier weights.
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  3. Quote Originally Posted by capo180 View Post
    I usually hold my breath, especially with heavier weights.
    You should always hold air in your stomach during the lift. That's going to help keep your core engaged to maintain a braced, neutral spine. Unrack, suck in air, complete squat, exhale.
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  4. Yeah I mean I always do with weights above like 185 or so. Usually on lighter weights I pause in the hole and let my air out and take a second breath then come back up.

  5. Hell, on big weights, I get my air before I get under the bar. It's much easier than getting it with a few hundred pounds resting on your back, you know? Like Sean said, you're going to want to keep your air the whole time. Sometimes I keep my air for two or three reps. If you wanted to do breathing pauses, I'd do them as a second exercise or back-off set. Learn to hit the bottom and pop up, rather than be slow in the hole.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  6. Cycle 3 week 4 OH press deload

    Warm-up
    Cleans/snatches with bar
    Broomsticks
    Band pull-a-parts

    OH press
    Barx8 95x5x3

    Floor press
    95x8 135x8 185x5 135x10

    DB row
    75x3x10

    Incline bench press
    50x20

    Band pull-a-parts
    90 reps

    Notes
    Good workout today. Did a little bit of weight on floor press, been a while since I've done those, did em with a little pause on the floor. Speed work on OH press used a false grip for a couple of sets, felt like I got more acceleration with it.

  7. Cycle 4 week 1 day A

    Warm-up
    Stretching
    Foam rolling

    Squats
    Warm-up - barx8 135x5 185x3
    Work sets - 210x5 225x5 240x8 (pr)
    http://youtu.be/wcJHYAsyfU4

    Front squats
    135x2x8 155x2x6 175x4

    Sldl
    135x2x10 155x3x8

    Notes
    First day on x-gels 1g pre workout. Almost couldn't walk after this workout, front squats where ATG. Questionable depth on my video, think I might be a bit too wide. Rep pr on 240 from 7 to 8 reps.

  8. Quote Originally Posted by capo180 View Post
    Cycle 4 week 1 day A Warm-up Stretching Foam rolling Squats Warm-up - barx8 135x5 185x3 Work sets - 210x5 225x5 240x8 (pr) http://youtu.be/wcJHYAsyfU4 Front squats 135x2x8 155x2x6 175x4 Sldl 135x2x10 155x3x8 Notes First day on x-gels 1g pre workout. Almost couldn't walk after this workout, front squats where ATG. Questionable depth on my video, think I might be a bit too wide. Rep pr on 240 from 7 to 8 reps.
    Nice pr dude. The vid was in a bad angle to judge but from what I saw it looked like the hips were just above parallel on a few reps. But other then that it went up pretty good.. U prob had a few left . good job brother

  9. Yup just open your knees a but more and sit back a bit and you'll hit depth easily. Lookin good
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  10. thanks guys. the squats were pretty easy, i just gotta get those knees out a little more.

    cycle 4 week 1 day B

    warm-up
    stretching
    band pull-a-parts
    rotator cuff warm up

    bench press
    warm-ups - barx8 95x5 135x3
    work sets - 160x5 175x5 185x10 (rep pr)
    http://www.youtube.com/watch?v=YmDJLUP7PMM

    DB bench
    65x10 75x8 85x4,4 45x15

    DB row
    70x3x10 50x2x15

    face pulls
    100x15,12

    band pull-a-parts
    50 reps

    EZ bar curls
    50x8 40x2x10

    notes
    First day on the full stack of ArA (1g) ALCAR (1g) and GMS (3.3 g). I also took some c4 (3/4 scoop). good work out, 185 felt real light. probably had 2-3 more reps in me. old rep max was 8.. back pumps were outrageous after rows, had to cut back a bit on face pulls and pull-a-parts. starting night turn tonight, so tomorrow will be an off day. ill be back in the gym saturday for deads though. todays weight was 189.6.
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  11. Definitely had 2-3 more reps.. Good job homie. But are u getting any leg drive on ur bench?? I know u bench with not a lot of arch (I'm the same way) but you Should def try to get that working for u

  12. Yeah I keep my feet really stapled to the floor. My legs were quite dead this morning, luckly it was a light day, my leg drive during this set was pretty bad. I kept tightness throughout my whole body, but I didn't really give any big pop from my legs. I gave it a little rock to get it going from the chest. Kinda hard to explain.. On heavier sets ill drive a lot harder with the legs, my weight shifts up the bench a good amount then.

  13. Off day today.

    Chest is a little sore, quads are still pretty pissy. going to foam roll and stretch real good before work tonight.

    starting to track my food intake a bit more. want to stick my calories in the 2900-3100 range, with 190 P, 100 F, remaining carbs (350 or so). Hopefully this will allow me to gain some lean mass while on ArA.

  14. Quote Originally Posted by capo180 View Post
    Off day today.

    Chest is a little sore, quads are still pretty pissy. going to foam roll and stretch real good before work tonight.

    starting to track my food intake a bit more. want to stick my calories in the 2900-3100 range, with 190 P, 100 F, remaining carbs (350 or so). Hopefully this will allow me to gain some lean mass while on ArA.
    Sounds good on the food intake. I like the breakdown.
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  15. Cycle 4 week 1 day C

    warm-up
    stretching
    foam rolling

    deads
    warm-up - 135x8 225x3
    work sets - 265x5 285x5 305x10 (rep pr)
    http://www.youtube.com/watch?v=5B5EDqXkYM8

    good mornings
    135x2x10 155x2x8 175x5

    decline sit ups
    15,15,20

    notes
    good quick work out today. deads felt light. 175 is probably as heavy as I've ever went on good mornings. everything is starting to come together nicely. gotta keep the momentum up though. I want to hit some heavier singles/doubles at some point maybe around 355-365, nothing crazy.. I think i can pull over 400 at this point.

  16. Getting up there, you should take a day and see if u can get 400+ never know unless u try at least try to work up to a heavier single I do it so I can know where I stand and gives me a confidence boost maybe someone else can chime in as to whether this is sound advice or not

    Ive been keeping a close eye on your log seeing how our weights are pretty close

  17. yeah I'll see how things feel this week. don't know if I'll go all the way up to 400, but I'll hit something for a single or double if things feel good.

    cycle 4 week 1 day D

    Warm-up
    pull ups
    band pull-a-parts
    5 lb laterals
    cleans with bar weight.

    OH press
    warm-ups - barx8 95x5
    work sets - 120x5 130x5 135x9 (rep pr)

    CGBP
    115x2x10 135x2x8 155x5

    chins
    4x8 4x6

    rope pushdown
    110x20

    cable curl
    100x20

    face pulls
    100x3x15

    band pull-a-parts
    60 reps

    notes
    good workout today. couldnt get in the power rack to do OH press so I had to clean the bar into position.. that kinda sucked haha. got 135x9 today, rep pr. previous two attempts on 135 were both for 8 reps. kept things a little heavier on close grips, nice slow negatives.. great pump throughout the upper body after this workout. fasted body weight at 12:30 was 190.2.

  18. I actually clean from the floor all my overhead presses just to get it in position. That is because I am pretty weak so it isn't hard (lol) and I like to pretend it makes me cool.
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  19. haha jeez, i i just like being able to start from the top. get a big breath of air and get everything tighter. cleaning it up just makes it a bit more difficult.. I'm the weak guy around here man.. don't try to take my crown lol.

  20. Starting from the top lets me get my back and glutes tight and core braced which is important for a proper OHP IMO.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  21. Agreed Country!

    Cycle 4 week 2 day A

    warm-up
    stretching hips
    various plyometrics

    squats
    warm-ups - barx8 135x5 185x3
    work sets - 225x3 240x3 255x6 185x3 (pause set)
    http://www.youtube.com/watch?v=WIvtjwRdrE4

    front squats
    135x2x10 115x2x12 95x10 (pause set)

    SLDL
    135x2x12 155x2x10 175x8

    leg ext
    80x25

    leg curl
    60x25

    notes
    pretty good workout today. barely got 6 reps out on squats. depth looked better.. a little out of position on the last 2 reps, came forward a bit. gotta push the head back when the reps get hard. a little blood flow work on exts and curls.

  22. Cycle 4 week 2 day B

    warm-ups
    foam rolling upper back
    band pull-a-parts
    shoulder rotations
    lateral raises

    bench press
    warm-ups - barx8, 95x5, 135x3
    work sets - 175x3 185x3 195x9 (PR) 175x3 (paused)

    http://www.youtube.com/watch?v=bwU0ujlHah4

    DB bench press
    60x2x10 50x2x12 35x12 (slow negative, 3 sec pause)

    DB row
    75x2x10 60x2x12 50x15

    band pull-a-parts 120-140 reps

    band tricep push downs 50 reps (guessing its an average band)

    EZ bar curl 40x25


    notes
    Good workout today. Bench felt pretty damn light. previous rep max was 8 today i hit 9. next week I am prescribed to do 205, might go to 225 after that. hit a single or double there. got my legs popping a lot more today then last week. So far the ArA/ALCAR/GMS stack is treating me well, nothing crazy strength wise yet, but muscles feel a lot more full throughout the day and always have a good focus in the gym.

  23. Cycle 4 week 2 day C

    warm-up
    stretching
    cleans with bar
    air squats

    deadlifts
    warm-ups - 135x5 225x3
    work sets - 285x3 300x3 320x8
    http://www.youtube.com/watch?v=W0rjaiNYRWg
    joker - 365x1
    http://www.youtube.com/watch?v=IKD4228Fhog
    joker - 375x1 !
    http://www.youtube.com/watch?v=RRX7IIb1FbA

    good mornings
    115x2x12 135x2x10 95x10 (pause)

    ab work with band (standing crunches, oblique work)
    100 reps or so

    notes
    Good workout today. Didn't know if I wanted to keep going after that 320 set, but just told myself to stop being a damn sissy and pick some f@cking weight up! Very happy with getting 375, its a PR for me since my back injury. I don't think weights like this will become a weekly occurrence, but every few weeks I might do this type of thing. Deff a happy camper after this workout.

  24. Congrats on the PR. Solid workout brother. Nice pulling!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  25. Nice work made it look easy

  26. good job man
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  27. Congrats on the PR brochacho
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  28. Thanks guys! That was a great lift yesterday.. It was pretty easy. Upper back is a little sore today, gonna do my OH press workout tonight after work. Feels good to get stronger lol.

  29. Cycle 4 week 2 day D

    warm-up
    stretching
    rotator warm-up
    band pull-a-parts

    OH press
    warm-ups - 65x8 95x5
    work sets - 130x3 135x3 145x6

    Close grip bench press
    115x2x12 135x2x10 95x10 (pause reps)

    pull ups
    10,10,8

    chins
    8

    cable curls 70x3x12
    L lateral raises 5x3x12
    V bar push downs 110x3x12
    (all done as a circuit with no rest)

    band pull-a-parts
    60 reps

    face pulls
    80x25

    notes
    decent workout today. dry weight at 3:50 am was 192.4. didn't set a rep record on OH press.. back was pretty fried after a couple sets of pull ups so called it quits on chins. did a little circuit work for the hell of it, just had a lot of extra time.. now just hope this storm doesn't put a tree on top of my car or something haha.

  30. Doing good
    Did u get bored with big and boring routine i dont think ive read anything on it in a while could be wrong following too many logs I loses track lol

    Where u at we just had the storms roll over us
  

  
 

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