Stronger Than the Day Before

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    Nice squatting. You went heavier with less volume this time. Good work.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

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    Quote Originally Posted by jinxie View Post
    Nice squatting. You went heavier with less volume this time. Good work.
    Thanks! Be prepared for a complete turn around starting Monday. My workouts are going to look a lot different... I'll probably catch some **** from the pure powerlifters, but it's all good. There's a method to my madness.
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    SUNDAY SURPRISE

    To kick off my new regimen, I did some full deadlifting and posterior chain work, plus curls for the girls.

    DL (beltless until 475... at which point I failed all three times... what the ****?)

    Pullups
    BW X 5
    BW X 5
    BW X 5

    135 X 5
    225 X 5
    315 X 5
    Pullups X 5
    365 X 3
    405 X 3
    Pullups X 5
    455 X 1
    475 X FAIL
    475 X FAIL
    475 X FAIL
    Pullups X 5

    Standing T-Bar Row
    90 X 8
    135 X 5
    135 X 5
    135 X 5

    DB Hammer Curls
    35 X 7
    35 X 7
    35 X 7

    DB Curls with a twist
    20 X 6
    20 X 6
    20 X 6

    I have ham, turkey, mashed potatoes, rolls, and greens to eat, so I skidaddled back home. I also have Jameson's and Coke Zero to wash it down with. A little of the ol' Irish painkiller to ease the aches.
    任重道远
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    You may want to reconsider heavy DLing the day after squats. Indeed, it may have only been around 18 hours. That may explain the failures (without the belt), in part. I don't recall, how old are you? For me, that's too much for my CNS. Then again, I am a delicate flower, lol.

    I will take bourbon with my diet coke, thanks. That's what I was drinking last night, at a holiday formal.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
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    I'm 25, and my CNS still seems to be able to handle quite a bit. I'm probably 10 years or so away from any major issues (I hope). But yeah, back to back may not have been the best idea... but sometimes you just gotta lift some heavy ****, you know?
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    Quote Originally Posted by Dimitrius View Post
    SKWATZ (and rack pulls because eff it)

    135 X 5
    225 X 4
    275 X 3
    315 X 3
    365 X 2
    385 X 1
    405 X 1
    405 X 1
    405 X 1
    365 X 2
    365 X 2
    365 X 1
    315 X 1 - paused
    315 X 1 - paused
    315 X 1 - paused

    Rack Pulls

    135 X 5
    225 X 3
    315 X 5
    405 X 1
    455 X 1
    495 X 1
    405 X 1
    405 X 1
    405 X 1
    WOOOO!! Deeeemmmm SKWAAATTZZ. Nice
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    Quote Originally Posted by Dimitrius View Post
    I'm 25, and my CNS still seems to be able to handle quite a bit. I'm probably 10 years or so away from any major issues (I hope). But yeah, back to back may not have been the best idea... but sometimes you just gotta lift some heavy ****, you know?
    I was just reminded you did heavy rack pulls last evening too. That combined with squats definitely explains matters, irrespective of age (unless you are on gangloads of AAS, lol). You had to have been impaired materially from those two movements. But whatever, as long as you don't injure yourself. Still a productive sesh.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
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    I agree with Jinxie, but then again, do what works for you dude. I know a couple guys that will do squat AND deadlift both Monday and Tuesday. One is quite successful. It may not be ideal for everyone though.
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    Quote Originally Posted by jinxie View Post
    I was just reminded you did heavy rack pulls last evening too. That combined with squats definitely explains matters, irrespective of age (unless you are on gangloads of AAS, lol). You had to have been impaired materially from those two movements. But whatever, as long as you don't injure yourself. Still a productive sesh.
    Oh, I didn't do those yesterday ;P that was a couple days ago. Still, the squats did take something from me. I felt really good today though. Big three-egg and toast breakfast helped.
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    Quote Originally Posted by Sean1332 View Post
    I agree with Jinxie, but then again, do what works for you dude. I know a couple guys that will do squat AND deadlift both Monday and Tuesday. One is quite successful. It may not be ideal for everyone though.
    Yeah, not a normal session. But I'm not a normal person. Sometimes I'm a little sick and dumb. It works okay, though.

    Next few weeks I will be splitting the days up, though. Programming to follow later, would appreciate tips from everyone. Also:


    A quick Sunday survey:

    List your strength idols, in order.

    Mine -

    Bill Kazmaier
    Jon Paul Sigmarsson
    Zydrunas Savickas
    Chuck Vogepohl
    Mariusz Pudzianowski
    Ab Wolders
    Brian Shaw
    任重道远
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    Quote Originally Posted by Dimitrius View Post
    Oh, I didn't do those yesterday ;P that was a couple days ago. Still, the squats did take something from me. I felt really good today though. Big three-egg and toast breakfast helped.
    Ah, my bad re the pulls. I see that lift was on the second, along with your prior squat sesh. Anyhow, just shedding light on the failures, not prescribing.

    Keep on keepin' on. I am going to drag my old tattered body back to the gym again today. But my left shoulder is now screaming 24/7. I may need to take a pain pill -- a real pain pill -- to get through this.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
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    Let's see, started watching WSM when I was little, so it would have to be guys like Janne Virtanen, Magnus Samuelsson, Jouko Ahola (them traps!), and then learning about how awesome Kaz was, obviously. Pudzian was next, he took the eff over. Then Ed Coan, Brandon Lilly, Dan Green, Dave Hoff, and Casey Williams. And of course Malanichev, that bad mothafücka.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    I FORGOT COAN! Dammit
    任重道远
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    Quote Originally Posted by Dimitrius View Post
    I FORGOT COAN! Dammit
    http://www.youtube.com/watch?v=9Fgpg...%3D9Fgpg7dB7aw
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Name:  DINNER.jpg
Views: 28
Size:  156.9 KB

    Dinner. Be jealous, it's delicious despite my poor photography skills.
    任重道远
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    And klokov, that well rounded fück
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    Are you eating on a rug, lol? Looks like American food, but Japanese style on that plate on what looks like the floor/carpet, lol.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
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    Quote Originally Posted by Sean1332 View Post
    And klokov, that well rounded fück
    Beastulicious. No homo.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
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    Quote Originally Posted by jinxie View Post
    Are you eating on a rug, lol? Looks like American food, but Japanese style on that plate on what looks like the floor, lol.
    Yeah, hahaha. I am. My girlfriend and I haven't bought a dining table yet (I was the sole breadwinner for a while, she just started work), so we eat on the floor in our living room. It's definitely American; delicious ham with mashed potatoes, a roll, and some greens. I'm stuffed, a fitting end to my last day of eating whatever I want for a month.

    I also forgot Hideaki Inaba - Dude could squat and deadlift 4 or 5 times his weight - absolutely insane @ 114 lbs.
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    Ronnie Coleman-Proof that moving big weight just makes you a badass
    Doug Hepburn-Bad wheel and keep the weight moving
    CT Fletcher!- Just because I keep high volume a staple and love heavy weight....and talking SHI*T

    Randoms atm that help keep my motivation pressing onward
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    So, speaking of famous old lifters... Ricky Dale Crane's wife was a pederast... what's up with that?
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    Quote Originally Posted by Dimitrius View Post
    So, speaking of famous old lifters... Ricky Dale Crane's wife was a pederast... what's up with that?
    When you get older, you will better understand.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
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    Skwatz

    First day of the new routine... don't have the whole thing written down yet, but skwat days will look like what I did today (generally I will perform one or two more accessory movements though)

    12 minute cardio warmup

    Squat:
    135 x 5
    185 x 5
    225 x 5
    315 x 4
    350 x 3

    GMs:
    135 x 8
    185 x 6
    225 x 6

    Deep ROM Leg Press (in total plates, cause who knows how much the sled weighs?):
    6 x 8
    8 x 6
    10 x 6
    12 x 6
    14 x 6

    Fin.
    任重道远
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    Nice work. Short and simple. I like it. Are you using some algorithm to generate your numbers?
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
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    Quote Originally Posted by jinxie View Post
    Nice work. Short and simple. I like it. Are you using some algorithm to generate your numbers?
    No, once again kinda going by feel and using linear periodization. I figured based on what I have done in weeks before, how I have been lifting, and how I felt today, 350 for 3 would be a good triple to hit. I was right about at my threshhold there - my conditioning is back to garbage, although I will intensify my cardio and rep ranges in the coming weeks. I'm going to stick to triples for my peak sets, and try to bump the weight 5 to ten pounds workout to workout or week to week, depending on how the days fall.
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    BENCH PRESS!

    Warmup:
    10 minutes cardio
    Wide Neutral Grip Pulldowns
    110 X 10
    140 X 8
    160 X 8

    Workout:
    Bench Press
    135 X 10
    5 Neutral Grip Chinups
    185 X 8
    5 Neutral Grip Chinups
    200 X 6
    5 Neutral Grip Chinups
    220 X 4

    Close Grip Bench Press, Elbows In
    135 X 15

    Neutral DB Tricep Press (weight per dumbbell)
    60 X 12
    70 X 12
    80 X 8

    Compound Shoulder DB Warmup (Front Raise, Lateral Raise, Press)
    10 X 10

    Single Arm DB Lateral Raise
    35 X 6
    35 X 6
    30 X 6

    Weighted High Decline Situps
    25 X 10
    25 X 10
    BW X 10

    My abs were so weak today... well, they're always kinda weak. Anyone got a set I can borrow?
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    Yesterday's deadlift session:

    Warmup:
    10 Min cardio
    Stretching, various

    Deathlifts:
    135 X 5 (Romanian)
    225 X 5 (Romanian)
    315 X 8 (Conventional)
    375 X 5
    405 X 4
    445 X 1

    8 Chinups

    Barbell Rows
    135 X 10

    Pendlay Rows
    185 X 8
    225 X 3

    Various Curls for the girls, minimal rest between sets, superset with some chinups

    Palloff Presses - As hevay as I could go, both sides, 4 sets.
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    I like that you recognize that barbell rows and Pendlay rows are a completely different movement. Good liftin bud
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    Quote Originally Posted by Sean1332 View Post
    I like that you recognize that barbell rows and Pendlay rows are a completely different movement. Good liftin bud
    Thanks, I usually do barbell rows unless I decide to go above 200 or so, then I'll do Pendlays but use light barbell rows as a warmup because I feel that Pendlays are closer to a deadlift for your lats/thoracic region (explosive strength) while barbell rows can be used for time under tension, and force more blood into the area.
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    Also, as a side note/gripe, this cold dry weather is killing my hands. I was in some pain deadlifting yesterday, my hands felt raw. I need to lotion them bitches up more often.
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    Good couple sessions here, dude. Those DLs are getting up there. Well done.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
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    Quote Originally Posted by jinxie View Post
    When you get older, you will better understand.
    Lolollolol wha? At what age am I supposed to start understanding pederasty?
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    Quote Originally Posted by ShutUpNdSkwat View Post
    Lolollolol wha? At what age am I supposed to start understanding pederasty?
    At the age you try it, lol.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
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    Today: OHP

    Warmup:

    12 min cardio
    Stretch!
    Bar Weight X 10

    Workout:

    Standing OHP
    95 X 8
    115 X 8
    125 X 5
    135 X 3
    135 X 2

    Inverted BW Row Ladder in the Smith Machine (starting 4 up from the bottom)

    8
    8
    8
    8

    BB Shrugs (had to deadlift these up, lol)

    135 X 10
    225 X 10
    315 X 10
    365 X 8
    405 X 6

    Dumbbell Lateral Raise & Front Raise Complex

    20lb. X 8

    Single Arm Dumbbell Lateral Raise

    30 X 6
    35 X 8

    Rear Delt Chest Supported Flyes

    20 X 8 X 4
    任重道远
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    Nice work. You don't have any trouble going right from the bar to 95 lbs on OHP? When I am doing those, I like to ramp up slowly, usually up to 155 lbs for reps. I find it helps me find my grove, including mind body connection for a complex movement, and strength, fwiw. However, I won't be doing these anytime soon given my shoulder issues.

    Anyhow, just food for thought. Good work, you pederast wannabe.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
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    Quote Originally Posted by jinxie View Post
    Nice work. You don't have any trouble going right from the bar to 95 lbs on OHP? When I am doing those, I like to ramp up slowly, usually up to 155 lbs for reps. I find it helps me find my grove, including mind body connection for a complex movement, and strength, fwiw. However, I won't be doing these anytime soon given my shoulder issues.

    Anyhow, just food for thought. Good work, you pederast wannabe.
    Pain wise or whatever, no trouble. I never go for a "pump" or for muscular failure on these; if I did, I would probably do several sets at lower weights and stay under 125 lbs. I probably should do some of that, considering it's my weakest lift. However, another issue I have with OHP is that when I get over 125 I feel like I am going to pass out when I strain. The only lift that does this to me. I actually did grey out once with 135 overhead, and it was almost a very bad day. Cut my hand pretty good on the rack fighting unconsciousness/having the weight come down on me.
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    Quote Originally Posted by Dimitrius View Post
    Pain wise or whatever, no trouble. I never go for a "pump" or for muscular failure on these; if I did, I would probably do several sets at lower weights and stay under 125 lbs. I probably should do some of that, considering it's my weakest lift. However, another issue I have with OHP is that when I get over 125 I feel like I am going to pass out when I strain. The only lift that does this to me. I actually did grey out once with 135 overhead, and it was almost a very bad day. Cut my hand pretty good on the rack fighting unconsciousness/having the weight come down on me.
    Yeah, that's orthostasis. Vasalva can also provoke. Simulants can sometimes make this worse, ironically -- the heart rate increases, and the BP can drop when standing, to balance the increased rate.

    I think this is even more reason to increase the volume on this movement, to condition your cardiovascular system against the orthostatic response. Hit some volume, and then go for a few heavier singles to triples, and then come back down and hit some more volume at moderate weight. That's my suggestion for consideration. I know you know what you are doing and have your programming though. Just looking out for the orthostasis, which is something I have suffered from.
    "The Iron never lies to you."~Henry Rollins
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    Quote Originally Posted by jinxie View Post
    Yeah, that's orthostasis. Vasalva can also provoke. Simulants can sometimes make this worth, ironically -- the heart rate increases, and the BP can drop when standing, to balance the increased rate.

    I think this is even more reason to increase the volume on this movement, to condition your cardiovascular system against the orthostatic response. Hit some volume, and then go for a few heavier singles to triples, and then come back down and hit some more volume at moderate weight. That's my suggestion for consideration. I know you know what you are doing and have your programming though. Just looking out for the orthostasis, which is something I have suffered from.
    wow, I had this too. Thanks, Jinxie!
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