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  1. Advanced Member
    atanocc's Avatar
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    thanks guys. been watching alot of strong mofos do deficit SLDLs and got me hyped to get stronger at em.

    body day
    -pump/weak points
    ohp
    135 x 2 x 6
    165 x 5
    185 x 5

    135 x 12
    95 x 20

    GM (beltless wide)
    135 x 3x 12
    185 x 10
    205 x 2 x 6

    bb rows /ss with face pulls
    -upperback focus. slow negatives
    185 x 3 x 10/ 3 x 12

    leg press
    -narrow stance
    4 x 12

    calves
    -seated calf raises and standing calf raises

    cable chest flys
    curls

    blah, stupid late today. ohp felt heavier than i remembered lol. got the 5th rep with a grinder.

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    Awards Strongman - Award nomination from TheMovement accepted.

    How do ya like the wide stance GMs?
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    Nice workout man, forever envious of your beastly over head press.
    •   
       

  4. Advanced Member
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    Quote Originally Posted by Sean1332 View Post
    How do ya like the wide stance GMs?
    hard man. something i need to work on.
    Quote Originally Posted by capo180 View Post
    Nice workout man, forever envious of your beastly over head press.
    haha ur right there man. a few more cycles and ull be repping the same weight !!
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    Last nights session:

    Sumo Deads
    -(2nd wave @85%) mid stance.
    420 x 3 sets x 2
    445 x 3 x 2 (block pulls off plate)
    395 x 2 x 4 (deficit)

    Front squats
    135 x 5
    185 x 5
    225 x 5
    255 x 5

    GMs wide stance
    135 x 10
    185 x 5
    225 x 5
    135 x 10

    Light work:
    Bb rows
    Seated rows
    Abs
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    Wow great work
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    Still STRONG! Nice job!
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    Nice deadlift session, i like.
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    Thanks guys

    Here was tonight's bench

    Rep bench
    255 x 6,8,8
    285 x 4,3 (cg) -spotter touched bar on 4rth rep
    235 x 5,5 (lilly pause)

    Incline Db flys
    55 x 4 x 12

    Chins
    4 x 15

    Face pulls
    Heavy Lateral and front raises

    Called it a day. Too much coffee in the am got me feeling shaky.
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    Awards 1 Rep Max - Award nomination from Driven2lift accepted.

    I wish I was still sensitive to stims. I went a few months on hemavol alone, and came back to stims and withing the week built a tolerance again :/

    Strong pressing.. Still lol as always my g
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  11. Advanced Member
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    Explosive squats
    265 x 3 sets x 2
    275 x 4 x 2
    275 x 8 (oly)
    295 x 5 (oly)
    245 x 2 x 6 (paused)

    Sldl deficit off plate (beltless)
    -work up
    315 x 5
    365 x 5

    315 x 3 x 3 paused DLs


    Bw lunges
    Hip thrusts
    Abs
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    Soon your SLDL's will be the weight everyone is dead lifting...

    Nice leg sesh AT.
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    Freakin heavy lifts! Be proud brother!
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    ^^^^agree with these guys
  15. Advanced Member
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    Thanks fellas. Trying to stay consistent with everything. Seems to be paying off
    Been watching a bunch of Chris duffin YouTube vids lately. Been helping a lot with my issues with squats

    Anyways here's tonight's session

    Body day
    OHP
    135 x 5
    165 x 3
    195 x 2 (wanted a triple. probably could of warmed up a bit more. Arms were cold and weights grinded it's way up)

    Pull ups
    8,8,8,8

    Ssb squats
    -worked up some singles
    WU in 8s
    275 x 3 x 1
    315 x 1 -PR never reallywent this heavy ssb squats.
    135 x 10

    Db bench
    85 x 10
    95 x 10
    110 x 8

    Hs rows high pull
    -chest support wide grip
    4 x 10

    Skull crusher
    90 x 10
    100 x 10
    110 x 10

    EZ Curls
    70 x 10
    90 x 10
    100 x 10

    Calve raises (standing and seated)
    Cable chest flys



    -ssb was great. Ripped my stupid boxers on the last set . Never went too heavy on ssb because my body would want to collapse forward but been practicing my breathing and it has improved a ton. Anyways, OHP will plan on going light next week and re work my way up to 200!
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    Good work lately bud! Getting that press back up quickly.
  17. Advanced Member
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    Quote Originally Posted by capo180 View Post
    Good work lately bud! Getting that press back up quickly.
    Thanks man. I've been keeping up with urs too just been busy to comment anyone's logs. Very nice PRs brother. Squats are on point!
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    Subd!!

    How's cubed treating you?
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
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    Quote Originally Posted by atanocc View Post
    Thanks fellas. Trying to stay consistent with everything. Seems to be paying off
    Been watching a bunch of Chris duffin YouTube vids lately. Been helping a lot with my issues with squats

    Anyways here's tonight's session

    Body day
    OHP
    135 x 5
    165 x 3
    195 x 2 (wanted a triple. probably could of warmed up a bit more. Arms were cold and weights grinded it's way up)

    Pull ups
    8,8,8,8

    Ssb squats
    -worked up some singles
    WU in 8s
    275 x 3 x 1
    315 x 1 -PR never reallywent this heavy ssb squats.
    135 x 10

    Db bench
    85 x 10
    95 x 10
    110 x 8

    Hs rows high pull
    -chest support wide grip
    4 x 10

    Skull crusher
    90 x 10
    100 x 10
    110 x 10

    EZ Curls
    70 x 10
    90 x 10
    100 x 10

    Calve raises (standing and seated)
    Cable chest flys

    -ssb was great. Ripped my stupid boxers on the last set . Never went too heavy on ssb because my body would want to collapse forward but been practicing my breathing and it has improved a ton. Anyways, OHP will plan on going light next week and re work my way up to 200!
    Chris duffin-
    I think I have his entire set (almost) of instructional vids. Recommended by Sean.

    Great stuff! And the way he demonstrates the movements plus all the small details he adds makes em really informative/helpful IMO
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
  20. Advanced Member
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    Here was this weeks work:

    Explosive sumo Deads
    345 x 6sets x 2
    375 x 2 x 5 (block pulls)
    320 x 2 x 5 (deficit)

    Front squats
    255 x 3 x 5

    Bb rows
    Abs

    -------

    ME Bench day
    265 x 3 x 2
    245 x 5 x 3 (lilly pause)

    -shoulder pain and felt heavy.

    Chin ups
    Hs rows
    Abs

    ------
    Reps Squats
    275 x 10
    285 x 9
    295 x 2(oly squats)
    305 x 2
    255 x 2 x 5 (paused)

    Cg bench
    -work up
    275 x 2 x 3

    RDLs
    4 x 12

    Abs

    -Explosive deads was ok. Didn't feel explosive really. Form has been off lately. ME bench was a struggle. Weights were heavy and pain was killing me. So I held off the cg bench for squat day. Got my work in for squats day but I forgot my belt lol. Back was tight and was feeling like it was going to pull. So as u can see, a pretty ****tty week overall in training. Will try to recover this weekend and take it easy on Sunday body day.
  21. Advanced Member
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    Quote Originally Posted by iddc View Post
    Chris duffin- I think I have his entire set (almost) of instructional vids. Recommended by Sean. Great stuff! And the way he demonstrates the movements plus all the small details he adds makes em really informative/helpful IMO
    Yea he makes awesome instructional vids. definitely someone to pay attention too when learning the movement. But the cube is decent. Volume is a lot for working sets and will be humbling for some. We will see how the results are in the end when I do my mock meet.
  22. Advanced Member
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    Deload body day
    High bar squats
    - I don't remember the last time squats felt ever so light on my back (finally)
    135 x 3 x 15
    185 x 2 x 15
    225 x 2 x 12

    GMs wide stance
    135 x 10
    185 x 10
    225 x 10

    OHP
    135 x 3 x 10

    Hs rows
    Cable lat pd
    calves
    Curls
    Chest flys
  23. Diamond Member
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    Awards Strongman - Award nomination from TheMovement accepted.

    Solid workout.
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    Almost did GMs today myself. It wouldn't have been that heavy on a deload though. Lol
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    Strong deload day! Lol. Heavy arse weights!
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    Strong workout man, how you like the wide stance good mornings?
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    Awards 1 Rep Max - Award nomination from Driven2lift accepted.

    I hit good mornings pretty regularly. Tried the wide stance a few weeks back, hard to get em right when I've been doing my regular squat (oly) width lol
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    Thanks fellas. Liking the wide stance Sumos because that's where I'm weakest. Figure if I get that stronger. It would carry over to squats since I squat wide anyways.

    Deads today. Need to wrk on mobility. Couldn't get into position which caused the lift to feel heavier than it should have

    Sumos
    395 x 3 x 4
    425 x 2 x 4 block pulls off plate
    370 x 6 deficit

    315 form work. 3 x 3

    Ssb squats
    Paused reps wide stance
    135 x 2 x 10
    185 x 3 x 8

    Pull ups
    3 x 15

    Cable rows
    140 x 3 x 12

    Leg raises
    Back raises
  29. Advanced Member
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    Bench speed day
    -less arch
    225 x 6 x 2reps paused reps (20 sec rest)
    245 x 2 x 5 (cg)
    205 x 2 x 6 (lilly pause)

    Chins
    15,15,15,10 (with some forces reps)

    Weighted Dips
    55 x 3 x 10

    Bb front raises
    60 x 3 x 10
    Side laterals
    30 x 3 x 10

    Db rows
    120 x 2 x 10

    Standing skull crusher
    90 x 3 x 15

    Db hammer curls
    50 x 3 x 8

    Cable Face pulls
    3 x 10

    -had a good session today. What I mean by that is I felt good today. No pain, no fatigue, no yawning. Had some aggression coming in. Bench I switched back to less of an arch.these commercial Bench is too damn low to be setting up with my feet behind me. But felt stronger with today's form then ever. until I work with a better bench I'll stay with this Brandon lilly style benching.
  30. Elite Member
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    Agree you had a "good" session. Strong lifts all around. Dips with 55 lbs of plates is legit!
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    What's causing the aggression?

    Either way, seems to be working.
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    Nice benching man awsome dips I just started doing them again but mine are assisted :-( but getting better

    What's you body weight?
  33. Advanced Member
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    Quote Originally Posted by kenpoengineer View Post
    Agree you had a "good" session. Strong lifts all around. Dips with 55 lbs of plates is legit!
    Thanks kenpo. U inspired me to put em back in my training
    Quote Originally Posted by RegisterJr View Post
    What's causing the aggression? Either way, seems to be working.
    Not sure exactly. What I've done differently for this week was kept my insulin low by avoiding sugars. Especially white rice, and that in turn, made my preworkout drink more effective? Maybe due to having higher insulin sensitivity from carb(simple sugars) restricting?? i felt a big difference with the pump due to this and weights felt lighter then usual. I've done this because I've noticed that after eating a high carb meal( say 2 hours prior). The effects of stims and the "pump" has not been like it has befor (maybe due to my insulin sensitivity decreasing over time with the bad diet I've been having lately). So been trying out putting off carbs till After my workout and it's been on point. Just need to test out if I eat a whole bunch of complex carbs befor workout, would it have same effect??

    Quote Originally Posted by Duramaxhd View Post
    Nice benching man awsome dips I just started doing them again but mine are assisted :-( but getting better What's you body weight?
    I'm sitting around 208-210. A lot of bf tho lol. Bad diet :/ but yea dips use to be my staple but shoulder problem kept me away from it for awhile. Need to get back to doing 3 plate dips tho haha. I'll attempt it in a few weeks
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    That's interesting, the carb difference with your PWO. I'm trying to play around with my carb placement too, but can't really notice much ATM.
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    Strong lifting man! 3 plate dips? Lol. That's insane, I'm just starting to work on dips again. Might try to strap a plate on..
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    Quote Originally Posted by capo180 View Post
    Strong lifting man! 3 plate dips? Lol. That's insane, I'm just starting to work on dips again. Might try to strap a plate on..
    Dips are very versatile in that leaning forward hits the chest and keeping vertical hits the triceps. Add them into your routine you'll love them.
  37. Advanced Member
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    Squats
    305 x 2
    315 x 3 x 3

    Oly squats
    315 x 2
    335 x 1
    345 x 1

    Paused squats
    275 x 2 x 5

    SLDL
    225 x 2 x 10
    275 x 3
    315 x 3
    365 x 6

    Form work Sumos
    185 x 6 x 3

    Core
    Back ext

    -a lot of mobility work these few days and really improved my deadlift. Got a vid but I don't really need to post it since it's just form work. My positioning for deads is where It should be. But all that mobility got my squats pretty loose. Prob shouldn't of stretched too much before squats. Anyways lesson learned. oly squats felt more tighter then comp squats :/ . Sdls might of been a rep pr not sure tho.

    Name:  image-72499691.jpg
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    Here's a screen shot of DL positioning right before I pulled
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    Nice setup.

    The mobility wok you speak of is the GMs and SLDLs, right?
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    Quote Originally Posted by RegisterJr View Post
    Nice setup. The mobility wok you speak of is the GMs and SLDLs, right?
    No,mainly foam rolling, mashing and stretching at home. Stretching only spots that needs more mobility. Like Sumos, I haven't stretched for awhile and my legs couldn't open enough where I could get behind the bar on Sumos (knees would tract too forward and shoulders would be far forward from the bar) Ill show u a snapshot of how bad it was.

    Here was a few weeks ago Name:  image-1469183330.jpg
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Size:  41.0 KB See the difference?
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    Huge difference. I've yet to do any of those things myself...
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