Atanocc 531 log

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    Bench day (3s)
    (Working sets- 70, 80, 90 %)
    -weak asss arch but better. Use a wider grip as well.
    185 x 3
    225 x 3
    250 x 8 + 1.5 (fckn guy started to spot me. I told him specifically to not touch it but he kept on trying to touch the bar smh)
    -hate working out with this asssholee lol dnt know **** n all he wants to do is goof off. I had 9 forsure on my own if he didnt mess me up

    Chins
    Bw x 10 x 6

    Db press
    90 x 10 x 4
    -super dizzy so I ended it

    -long hot asss day today. Felt drained dehydrated n really effected my gym session so time for some food n rest!! Worked out pretty much fasted.. Only had cupcakes this grl brought to school for her bday

    Vids later tonight.. Ull see the asssholee who likes to Dickaround in the gym. But he's my boy from way back fckn idiot lol

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    Here's the vid of 250 x 8+ (@90%) I know I had at least 9!! But in the 8th rep I was telling don't touch don't touch n really messed me up

    http://m.youtube.com/watch?v=bnKC9qR...e_gdata_player

    Like I said, my guys an idiot cuz I told him not to touch the bar n just watch me incase. But he's so use to spotting people that train for hypertrophy instead of strength
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    haha i hate when people feel the need to go and grab the bar. unless the weight is falling towards my face or isnt coming off my chest dont touch it lol.
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    PR squat at 90%
    315 x 10
    YouTube

    warmed up
    -agile 8 and some stretching

    working sets
    (70,80, 90%)
    245 x 3
    280 x 3
    315 x 10 new PR for reps
    -took me awhile warm up, hips and quads were feeling tense n tight even after the agile 8 hmmm.. but once got the blood in there weights were flying

    leg press(close narrow)
    2 plates +50lbs x 15
    4 +50 x 15
    6 +50 x 15
    8 +50 x 15
    10 +50 x 10
    12 + 50 x 6

    RDL
    135 x 12
    185 x 10
    -back was too tight so i just did leg curls

    single leg curls
    3 sets of 10

    leg raises
    4 sets of 10

    seated calves
    4 sets of 15

    -fcking gym was at least 85 degrees today.. my shirt was drenched n i was drained! my sweat was all over the machines.. fck it not my fault they too cheap to raise the temp
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    Quote Originally Posted by atanocc View Post
    PR squat at 90%
    315 x 10
    YouTube

    warmed up
    -agile 8 and some stretching

    working sets
    (70,80, 90%)
    245 x 3
    280 x 3
    315 x 10 new PR for reps
    -took me awhile warm up, hips and quads were feeling tense n tight even after the agile 8 hmmm.. but once got the blood in there weights were flying

    leg press
    2 plates +50lbs x 15
    4 +50 x 15
    6 +50 x 15
    8 +50 x 15
    10 +50 x 10
    12 + 50 x 6

    RDL
    135 x 12
    185 x 10
    -back was too tight so i just did leg curls

    single leg curls
    3 sets of 10

    leg raises
    4 sets of 10

    seated calves
    4 sets of 15

    -fcking gym was at least 85 degrees today.. my shirt was drenched n i was drained! my sweat was all over the machines.. fck it not my fault they too cheap to raise the temp
    Nice freakin job on them squats! Yo, if they can't cut the air on, then don't wipe the machines down lol
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    Quote Originally Posted by tyga tyga View Post

    Nice freakin job on them squats! Yo, if they can't cut the air on, then don't wipe the machines down lol
    Haha that's what I said. Dnt provide towels n keep the temp high.. Sheeit I'm not wiping my sweat off the machines hahah jk I still did just cuz im a nice guy
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    Quote of the day: another one from the GOAT

    "If you think a thing is impossible..you'll make it impossible.." -Bruce lee

    Well woke up at 200.4 lbs this morning.. Surprised I'm stil gaining weight n since I wasn't eating all that much lately due to busy schedule, but ill take it sheeeiiit

    Edit:: put a wrong pic up but can't delete it lol w.e.
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    Military press
    http://youtu.be/M_Mc49lsCBs
    -(175 x 7) @90%
    Week 2 cycle 1

    -warm up with pull-ups wide grip
    10reps x 3 sets

    Working (70,80,90%)
    135x 3
    155 x 3
    175 x 7 went for 8 but couldn't lock it out pass head

    More pull ups medium grip
    Bw x 10 x 5

    Closegrip bench
    Working sets
    225 x 8 paused on chest
    275 x 3 (hit the rack n messed me up)
    285 x 4

    Seated db press
    3 sets of 15-20

    Lying chest support rows
    -pronated grip, high pull
    135 x 5
    225 x 5
    135 x 5, 5

    Seated Db laterals, n raises

    Curls and extensions
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    Quick question fellas.. For deadlifts, touch n go or deadstops for my final working sets?? I watched a few vids on wendler dead lifting n he did touch n go.
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    Quote Originally Posted by atanocc View Post
    Quick question fellas.. For deadlifts, do I do touch n go or deadstops for my final working sets?? I watched a few vids on wendler dead lifting n he did touch n go.
    Depends. If your form breaks down with stop n go's, then reset each attempt. Often times people begin to round their backs and shoot their hips up too soon if they don't reset.
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    i hate touch and go's.. i see a great deal of people bouncing weight around doing it too. ive always done deadstops.
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    Quote Originally Posted by Sean1332 View Post

    Depends. If your form breaks down with stop n go's, then reset each attempt. Often times people begin to round their backs and shoot their hips up too soon if they don't reset.
    Ok so ill attempt touch n go next dead sesh n if form starts to break just reset. But most likely my form breaks early. Even on dead stops.. Not sure if u seen the last dead session vid I posted..form wasnt top notch but then again my back was feeling like shyt too. So I might have to lower 1rm next cycle depending how this next one goes.
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    Quote Originally Posted by capo180 View Post
    i hate touch and go's.. i see a great deal of people bouncing weight around doing it too. ive always done deadstops.
    That's true.. Some people bounce it hard core. But I've seen some kid that like to bounce the weight but his 1rm is stupid heavy.. He likes to bounce 495 for a few reps but next thing u know he stacked another 2 plates and some on there n hit it for 1 rep. Strong mother fcker man lol stupid form but still impressive
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    Always reset. It's called the deadlift for a reason.
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    Quote Originally Posted by aceroni View Post
    Always reset. It's called the deadlift for a reason.
    Very good point ace. I just saw a vid of wendler doing them touch n go n I just wondered if that's how he wanted people to do this routine. I know I could get a few more reps in with touch n go with the stored elastic energy and maybe the slight bounce hah.. But yea the main point of the lift is the initial pull from a dead stop
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    Quote Originally Posted by atanocc View Post

    Very good point ace. I just saw a vid of wendler doing them touch n go n I just wondered if that's how he wanted people to do this routine. I know I could get a few more reps in with touch n go with the stored elastic energy and maybe the slight bounce hah.. But yea the main point of the lift is the initial pull from a dead stop
    I'm actually stronger with a dead stop. You'll be able to reload your hamstrings and the bar, and re-acquire overall tightness, thus having a better executed lift.
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    Quote Originally Posted by Sean1332 View Post

    I'm actually stronger with a dead stop. You'll be able to reload your hamstrings and the bar, and re-acquire overall tightness, thus having a better executed lift.
    Yea I see where ur getting at... Plus you can reinforce form.. I think my problem is as I do my initial pull, I lose tightness on next pulls.. I probably don't reload the Hams as u mentioned. Do you suggest just standing upright to reset if I have too??
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    Quote Originally Posted by atanocc View Post

    Yea I see where ur getting at... Plus you can reinforce form.. I think my problem is as I do my initial pull, I lose tightness on next pulls.. I probably don't reload the Hams as u mentioned. Do you suggest just standing upright to reset if I have too??
    Whatever you gotta do. I'll set the weight down, retorque grip, raise my hips and load them back down while simultaneously driving my hips into the bar, spreading my knees, pulling slack out, and pull
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    Deads
    Week 2 cycle 1

    Sumos
    70, 80, 90%
    315 x 3
    355 x 3
    395 x 7

    OLY squats
    135 x 8
    225 x 5
    275 x 5
    295 x 5

    Leg curls
    4 x 10

    Back ext
    4 x 10

    -definitely going to lower 1rm for deads .. Weights are super slow going up.form is shyt..I'm leaning too foward where my shoulders/head is not aligned with bar. And I don't remove slack .. Need to practice that one.

    -Vids later tonight after work.. Need some critiquing and advise on how to fix my probs with form

    http://m.youtube.com/watch?feature=c...&v=BkXV7ba8n8M
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    Meal 2

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    7 oz beef chuck, mixed in a peanut butter stew, and bakchoy, green beans, tripe.. 1 cup rice and a side of shrimp paste as a dipping for the meat.

    Actual name for this is (karekare)
    Gotta eat up to make up for the lack of food for the week!!
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    Bench 531 week
    Vids up later tonight

    Week 3 cycle 1
    Working sets (75, 85, 95%)
    205 x 5
    235 x 3
    265 x 7 ( rep PR)

    Single
    315 x 1
    -not a pr but it was a way better rep then last time I hit the 315 (bounce and asss off bench).. It was more controlled negative and slow easy grind to the top

    Chins
    4 sets of 10

    Pendlay
    135 x 5
    185 x 5
    225 x 5
    275 x 2
    225 x 5
    -didnt have the stability to hit 275 .. Back was tight and I was using alot of body to get it up.

    Db incline bench
    70 x 12
    90 x 10
    105 x 7
    115 x6

    Close neutral grip pull-ups
    -dead stops
    3 sets of 6
    -pause on top
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    How were the Pendlay's?
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    Quote Originally Posted by Sean1332 View Post
    How were the Pendlay's?
    Lol hard..
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    Quote Originally Posted by atanocc View Post
    Lol hard..
    Yup lol
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    Didnt have the stability and back wasnt feeling it.. I was basically using all momentum for the 275.. And I wasn't sure what was the best foot placement
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    Congrats on the rep PR and the controlled 315 press. Nice job brother!
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    Quote Originally Posted by kenpoengineer View Post
    Congrats on the rep PR and the controlled 315 press. Nice job brother!
    Thanks brother. Too bad Deload next week! I just want to keep progressing u kno haha
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    Bench vids 95% and single of 315

    http://m.youtube.com/watch?v=hd9ru_E...ture=c4-feed-u
    265 x 7 rep pr

    http://m.youtube.com/watch?v=5Az36mY...ture=c4-feed-u
    315 x 1

    Any critiques ??? Or tips for a Better bench
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    Quote Originally Posted by atanocc View Post
    Bench vids 95% and single of 315

    http://m.youtube.com/watch?v=hd9ru_E...ture=c4-feed-u
    265 x 7 rep pr

    http://m.youtube.com/watch?v=5Az36mY...ture=c4-feed-u
    315 x 1

    Any critiques ??? Or tips for a Better bench
    Nice work on bench.. i dunno maybe you could try to get your elbows in a bit closer to your body. so the bar hits a tad bit lower.
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    Quote Originally Posted by capo180 View Post

    Nice work on bench.. i dunno maybe you could try to get your elbows in a bit closer to your body. so the bar hits a tad bit lower.
    Funny u say that.. I use to bench super low/tucked in elbows.. To avoid some shoulder pains And my numbers just went down .. I could post a vid of how I use to bench to show u .. But ever since I flared them out again my numbers went back up. I know once I start benching heavier weights the flaring would prob cause some shoulder issues. So ill experiment on tucking on the negative and flaring on its way up
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    Fckin pulled back out today.. Pissed. I went for some singles after my 531 sets for squats and when I was in the hole.. I just felt this sharp pinching pain on my lumbar n had to ditch the bar. . Gonna post workout in a bit
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    Squats

    Week 3 cycle 1 (531 week)
    Working sets
    75 85 95%
    260 x 5
    295 x 3
    330 x 6
    -body was not cooperating today. Everything was stupid tight n mobility was shiit. Depth suffered for it. Felt like some reps were high on the 330 .. Actually all of em felt high
    http://m.youtube.com/watch?v=IYdGY0m...ture=c4-feed-u

    Single
    355 x 1
    375 failed..
    -felt a pinch on my spine and had to ditch the weight.. Shouldn't of went for these knowing mobility wasn't up to par today

    Tried some leg presses but wasn't happening
    3 sets of 6

    Leg curls
    3 sets of 10

    Called it.. Felt disappointed that I threw out back
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    Interesting that your shoulders don't bother you even at lower weight with the elbows that way. Congratz on the PR though.
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    Watcha doing? Copying PalmFist? Hope you heal fast. Back issues! Hate them!
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    Quote Originally Posted by Nooshefx View Post
    Interesting that your shoulders don't bother you even at lower weight with the elbows that way. Congratz on the PR though.
    Yea I'm going to experiment with tucking and flaring during Deload week..
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    Quote Originally Posted by kenpoengineer View Post
    Watcha doing? Copying PalmFist? Hope you heal fast. Back issues! Hate them!
    Haha I kno right.. Thanks man.
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    Quote Originally Posted by atanocc View Post
    Quick question fellas.. For deadlifts, touch n go or deadstops for my final working sets?? I watched a few vids on wendler dead lifting n he did touch n go.
    I would do dead stops on all sets
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    yeah thats how i hurt my back in may.. it was a little pinch, but i couldn't lift a damn thing without pain for about a month. best of luck man.
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    So, you mentioned lower back, tightness, and mobility....all of which gets trashed from sumo pulls. So I checked out your deadlift video again.

    With sumo, you need to try and keep your back as upright as possible. The lift should be executed with your legs/hips. The issue is, you really have to screw your feet in, shoot your knees out and externally rotate your hips in order to open them up so you can get your hips as close to the bar as possible. Hips Into the bar is what allows you to pull with somewhat of an upright torso. What I saw you do, is shoot your hips up to quickly, leaving you to pull the majority of the movement with your back. Kind of a pseudo sumo stance stiff legged deadlift.

    Your tight lumbar is coming from your gluteus Maximus and medius. Overly tight glutes will cause lower back pain. Hip flexors can play a roll in that as well.

    I literally just got done with a target point massage for those issues and all my problems have been resolved.

    http://youtu.be/FSSDLDhbacc
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    Quote Originally Posted by Sean1332 View Post
    So, you mentioned lower back, tightness, and mobility....all of which gets trashed from sumo pulls. So I checked out your deadlift video again.

    With sumo, you need to try and keep your back as upright as possible. The lift should be executed with your legs/hips. The issue is, you really have to screw your feet in, shoot your knees out and externally rotate your hips in order to open them up so you can get your hips as close to the bar as possible. Hips Into the bar is what allows you to pull with somewhat of an upright torso. What I saw you do, is shoot your hips up to quickly, leaving you to pull the majority of the movement with your back. Kind of a pseudo sumo stance stiff legged deadlift.

    Your tight lumbar is coming from your gluteus Maximus and medius. Overly tight glutes will cause lower back pain. Hip flexors can play a roll in that as well.

    I literally just got done with a target point massage for those issues and all my problems have been resolved.

    http://youtu.be/FSSDLDhbacc
    Definitely need some work on the sumos.. I was going extra wide that day thinking it would help with a more upright torso but obviously didn't. I'm going to mess around with some foot placements once back feels better. And I'll try some lacrosse ball stuff on the glutes even tho i don't feel much tightness at all on my butt but its worth a shot since nothing can go wrong either way
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