TerribleTowel's Quest For More Mass

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  1. Quote Originally Posted by TerribleTowel View Post
    Thanks for the kind words Volcom! 495 x 2 is an awesome deadlift all in itself. Let that back fully heal and you'll be back moving huge poundages of the floor in no time.

    I'll definitely have to say that I love deadlifts. I've really only been doing them hard for a couple months now and it's quickly become my favorite exercise. Who doesn't love moving a lot of weight around? Me and the deadlift get along very well as ever since I added them my numbers have just continued to climb. I've always had extremely strong ham's and glutes so I'm sure that's a big part of it. Deadlifts are the only lift where I can actually outlift my workout partner. Like you said in your case, the guy I workout with is stronger on all other back exercises, but for some reason I have him beat on deads.

    I've never really thought of myself being that good at them though because the only people I've ever had to compare myself to were the powerlifters at my gym back home. You have to realize we have a very serious powerlifting group there, so there is several guys pulling in the 700 and 800 range. There was a cool video I found online one time of one of the guys at my gym doing 600 x 8 like it was a warmup set. It was cool because you could see me off in the background with my jaw hanging.

    Anyways, I hope to see 5 plates myself before too long
    Give yourself some credit bro. Do you know what kind of specialized training power lifters undergo? All those neuromuscular adaption(s) they sharpen day in, day out. I can talk about increased neuron firing, increased muscle fiber recruitment per motor unit, coordinated motor unit firing, decreased antagonist contraction, all these neuro mechanisms bodybuilders are severely inferior in, when compared to a trained power lifter. On top of that, you (and I) were throwing around 405lbs, weighing at 195-197lbs. I've seen guys pull 5 plates before, but they're 260lbs guys. It was only cool because I was 215lbs at the time when I was pulling 5 wheels. Relative strength is hella significant. Bodybuilders that can pull heavy deads are generally, initially derived from good old muscle strength, and less neuromechanics based, like power lifters. So take the props like a man

    I start respecting your Deads when you've reached the 405 club and I don't mean 1RM, so, props to ya. My rep range, weight range and bodyweight range was exactly where you're at right now, last summer. 405 for 5-8 reps, then add the quarters for 3-5 reps. I would argue on a good day, you might have a chance at 5 wheels for a single, but no need to push it there yet (but theoretically). When I could pull 4 and a quarter 3-5 times, I could hit 5 wheels for a single, and you look very similar to myself.

    Keep it up.

    P.S. You know what makes a GREAT fricken warm up for Deads... light weight Off The Ground Cleans. It warms up the entire body very quickly, gears your muscles to coordinate and fire in succession in an explosive manner, and greases up the lumbar, hams and glutes nicely. But keep it light and not too extensive or you'll wear yourself out. Power is draining.
    NSCA - CSCS


  2. Quote Originally Posted by VolcomX311 View Post
    Give yourself some credit bro. Do you know what kind of specialized training power lifters undergo? All those neuromuscular adaption(s) they sharpen day in, day out. I can talk about increased neuron firing, increased muscle fiber recruitment per motor unit, coordinated motor unit firing, decreased antagonist contraction, all these neuro mechanisms bodybuilders are severely inferior in, when compared to a trained power lifter. On top of that, you (and I) were throwing around 405lbs, weighing at 195-197lbs. I've seen guys pull 5 plates before, but they're 260lbs guys. It was only cool because I was 215lbs at the time when I was pulling 5 wheels. Relative strength is hella significant. Bodybuilders that can pull heavy deads are generally, initially derived from good old muscle strength, and less neuromechanics based, like power lifters. So take the props like a man

    I start respecting your Deads when you've reached the 405 club and I don't mean 1RM, so, props to ya. My rep range, weight range and bodyweight range was exactly where you're at right now, last summer. 405 for 5-8 reps, then add the quarters for 3-5 reps. I would argue on a good day, you might have a chance at 5 wheels for a single, but no need to push it there yet (but theoretically). When I could pull 4 and a quarter 3-5 times, I could hit 5 wheels for a single, and you look very similar to myself.
    Well thanks for the kind words man! I really appreciate the support and the encouragement. I agree, powerlifters are a completely different breed of lifter. In there defense, we had a couple guys who powerlifted who I feel like easily could have walked have walked on stage and been successful. There was a guy there who was in the top benchers in the world in his weigh class. He did 550 or so raw, and with a shirt I know he had put up 800 before, all at a bodyweight in the 250's, but he was just insane. I use to love watching those guys train. Nothing motivates you to lift more than seeing guys move monsterous amounts of weight like it's nothing.

    Quote Originally Posted by VolcomX311 View Post
    P.S. You know what makes a GREAT fricken warm up for Deads... light weight Off The Ground Cleans. It warms up the entire body very quickly, gears your muscles to coordinate and fire in succession in an explosive manner, and greases up the lumbar, hams and glutes nicely. But keep it light and not too extensive or you'll wear yourself out. Power is draining.
    It's funny you mention that, because we actually did cleans either last week or the week before prior to deads. I hadn't done them in so long that I just stayed light with 135. After that we did deads and I definitely had a good day so maybe your on to something. I'll definitely throw in a few light sets next week prior to my deads just to see what happens. Thanks for the advice bro
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  3. I always started my deadlift routine with some hyper-extensions done real slow. Then I used to like to perform some light sets of Good-Mornings before my Deadlifts. They really loosened up my lower back and got it ready for the heavy sh*t. Well.... at least it was heavy for me. I worked up to a 610 Deadlift. But I weighed 275, so.....
    THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!

    "Ye are gods, and all of you are children of the most High."

  4. Quote Originally Posted by thundergod View Post
    I always started my deadlift routine with some hyper-extensions done real slow. Then I used to like to perform some light sets of Good-Mornings before my Deadlifts. They really loosened up my lower back and got it ready for the heavy sh*t. Well.... at least it was heavy for me. I worked up to a 610 Deadlift. But I weighed 275, so.....
    showoff!!

  5. Quote Originally Posted by thundergod View Post
    I always started my deadlift routine with some hyper-extensions done real slow. Then I used to like to perform some light sets of Good-Mornings before my Deadlifts. They really loosened up my lower back and got it ready for the heavy sh*t. Well.... at least it was heavy for me. I worked up to a 610 Deadlift. But I weighed 275, so.....
    610 at 275 is a very good pull in my book. Great job TG. What are you pulling nowadays?
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  6. Day 3 - Wednesday, July 30, 2008

    Off day yesterday incase anyone was wondering. Had some thing I had to take care of plus my lower back needed some time to recover from my deadlifts from the day before.

    This afternoon will be a full out shoulder assault! Stay tuned for details.

  7. Just an update on my nips. The right one continues to be sensitive, but hasn't gotten any worse. So in other words, it's still a little sensitive and I can feel something, but I believe it's just my gland or some adipose tissue. Sensitivity like bass mentioned isn't really a concern, just something to note. There is no pain and to be honest I think I'm over-analyzing. So I will continue as planned and continue to take P-5-P for the duration of my cycle and PCT, and if the situation changes for any reason I will reevaluate the situation and make changes as needed.

  8. Quote Originally Posted by TerribleTowel View Post
    Just an update on my nips. The right one continues to be sensitive, but hasn't gotten any worse. So in other words, it's still a little sensitive and I can feel something, but I believe it's just my gland or some adipose tissue. Sensitivity like bass mentioned isn't really a concern, just something to note. There is no pain and to be honest I think I'm over-analyzing. So I will continue as planned and continue to take P-5-P for the duration of my cycle and PCT, and if the situation changes for any reason I will reevaluate the situation and make changes as needed.
    STOP PLAYING WITH YOUR NIPPLESSSSSS! Seriously though, the more you think/mess with them, the worse they will get from just all the groping alone. I know you admire your chest and all but C'MON.

  9. Quote Originally Posted by TerribleTowel View Post
    610 at 275 is a very good pull in my book. Great job TG. What are you pulling nowadays?
    I've only been doing the stiff-legged variety for my lower back and mainly hamstrings lately. I use 315 for 12 reps with the stiff-legged's. I can still hoist 505 off the floor pretty easily for my Barbell shrugs. So I think I could still pull a 550 deadlift. It was always my specialty. I called myself, "Dr. Deadlift"!! ha ha
    THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!

    "Ye are gods, and all of you are children of the most High."

  10. Quote Originally Posted by bassgod272 View Post
    STOP PLAYING WITH YOUR NIPPLESSSSSS! Seriously though, the more you think/mess with them, the worse they will get from just all the groping alone. I know you admire your chest and all but C'MON.
    But it's such a nice chest...

    JK...I know your right man. I've been through this once before so I know that constantly thinking about it only makes it worse. Which is why I'm not worrying about it anymore unless it gets noticably worse.

    Glad your in here to keep my head on straight. Thanks bro

  11. Quote Originally Posted by thundergod View Post
    I've only been doing the stiff-legged variety for my lower back and mainly hamstrings lately. I use 315 for 12 reps with the stiff-legged's. I can still hoist 505 off the floor pretty easily for my Barbell shrugs. So I think I could still pull a 550 deadlift. It was always my specialty. I called myself, "Dr. Deadlift"!! ha ha
    315 x 12 is very impressive on straight leg deads. I love straight leg deads as there is no other exercise where I can get the same great contraction in my ham's and glutes as I do with SLDL's. I have done them in over a month as I've been doing regular deads lately.

  12. Quote Originally Posted by thundergod View Post
    I've only been doing the stiff-legged variety for my lower back and mainly hamstrings lately. I use 315 for 12 reps with the stiff-legged's. I can still hoist 505 off the floor pretty easily for my Barbell shrugs. So I think I could still pull a 550 deadlift. It was always my specialty. I called myself, "Dr. Deadlift"!! ha ha
    You do shrugs off the floor? That's fricken hardcore!
    NSCA - CSCS

  13. Quote Originally Posted by VolcomX311 View Post
    You do shrugs off the floor? That's fricken hardcore!
    I usually stand on a large wooden block in the squat rack. But it's occupied sometimes with the rare squatters!! lol When that happens I load up the bar on the floor and continue business as usual!!
    THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!

    "Ye are gods, and all of you are children of the most High."

  14. Quote Originally Posted by thundergod View Post
    I usually stand on a large wooden block in the squat rack. But it's occupied sometimes with the rare squatters!! lol When that happens I load up the bar on the floor and continue business as usual!!
    I might have to try that on principle (when my lumbar heals).
    NSCA - CSCS

  15. Day 4 - Thursday, July 31, 2008

    Shoulders

    Seated Barbell Military Press

    175 x 10
    185 x 10
    195 x 8
    205 x 5

    Standing Lateral Raises

    30 x 15
    35 x 12
    35 x 10
    35 x 8 + 25 x 8

    Upright Barbell Rows

    115 x 10
    125 x 10
    125 x 8
    115 x 9

    Bent-over Reverse Flies

    25 x 12
    25 x 12
    25 x 12 (rest paused to get 12)
    25 x 12 (rest paused to get 12)

    Dumbbell Shrugs

    90 x 20
    90 x 18
    90 x 15
    90 x 12

    One Arm Shrugs In Smith Machine

    135 x 10
    135 x 10
    135 x 10

    Post Workout Thoughts

    Very good workout today. I think the SD is finally starting to kick in. My military press jumped from 195 x 5 last week to 195 x 8 and 205 x 5 this week. I also moved up to the 35's on the lateral raises. I was going to do front raises, but I felt a pain in my left shoulder when I attempted them so I quickly quit and moved on to upright rows. No need to risk hurting anything. I was going to do some heavy barbell shrugs today, but the dreaded back pumps made their first appearance halfway through the workout and after a warmup set of 135 I realized that wasn't going to work, so I decided to work my traps in a manner which placed less stress on my lower back. The one arm shrugs you see mentioned were an idea I stole from Volcom a while back. In case anyone isn't aware of what I talking about, I simply stand with my side to the bar of the smith machine and do shrugs using one arm and then switch to the other. By doing one arm at a time you can get a really deep strong contraction in your traps, you just have to be careful that it's a weight you can handle as you can't be jerking the weight around or your simply asking for injury.


    Weight upon waking: 196 lbs (down ... I'm ready for the weight gains to start showing up, even though I do appear larger in the mirror)

  16. Quote Originally Posted by thundergod View Post
    I usually stand on a large wooden block in the squat rack. But it's occupied sometimes with the rare squatters!! lol When that happens I load up the bar on the floor and continue business as usual!!
    Whats the advantage of doing shrugs standing on a box?

  17. Quote Originally Posted by TerribleTowel View Post
    Whats the advantage of doing shrugs standing on a box?
    It's inside a power-squat rack. The bar rests on the safety bars at waist-level. By standing on the wooden box, I can lift the bar up easier and I don't have to walk it backwards out of the power rack to keep it from hitting the safety bars on the negative portion of the rep. Understand?
    THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!

    "Ye are gods, and all of you are children of the most High."

  18. Quote Originally Posted by thundergod View Post
    It's inside a power-squat rack. The bar rests on the safety bars at waist-level. By standing on the wooden box, I can lift the bar up easier and I don't have to walk it backwards out of the power rack to keep it from hitting the safety bars on the negative portion of the rep. Understand?
    Gotcha. The bars on the squat racks at my gym are adjustable so I can lower them far enough that I don't run into your problem. It never crossed my mind that you might not be able to lower the bars. I thought you just wanted to be different so you could get attention

  19. Friday, August 1, 2008

    Legs (Quads only)

    Front Squats (Ass to Grass)


    195 x 10
    205 x 10
    215 x 10
    225 x 8

    Leg Press

    (4 Plates) x 20
    (5 Plates) x 20
    (5 Plates + 25) x 15
    (4 Plates) x 22

    Leg Extensions

    150 x 20
    150 x 16
    150 x 13

    Post Workout Thoughts

    Holy ****in back pumps!!! Wow...I've had some back pumps before but nothing like this. Two sets into my front squats and it was killing me. I had to leave my belt on the entire workout just to be able to move.

    With that said though, by the time I finished I couldn't walk. Partially due to teh back pumps, but also the fact that my quads had a sick pump. I did some higher reps on the leg press and this absolutely destroyed my quads.

    I would have done some ham's, but there was no way my back was going to be able to support any sort of hamstring movement so I had to take a loss there. They get a lot of work from my deads so they haven't been completely neglected this week.


    Weight upon waking: 199.5 lbs (HERE WE GO!!)

  20. Ass to Grass sounds way cooler then Hams to Calves. I think I'll use that one now.
    NSCA - CSCS

  21. Any acne yet from the TST bro? Also, you should become a cool kid like the rest of us and post a pic of yourself as yor avi

  22. TT---sounds like you really need to up the Taurine in your supplementation. Up to 5 or 6 grams per day!! And eat a couple of bananas every day!! And drink water until you think you're gonna fukkin' puke!! These 3 steps should help alleviate those dreadful back-pumps!! Peace!!
    THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!

    "Ye are gods, and all of you are children of the most High."

  23. Quote Originally Posted by bassgod272 View Post
    Any acne yet from the TST bro? Also, you should become a cool kid like the rest of us and post a pic of yourself as yor avi
    No acne so far. To be honest I haven't really felt much from the M-TST thus far.

    Maybe at the end of this cycle I'll join the cool kids club and put a picture of myself for my avi. I'm too scrawny right now.

  24. Quote Originally Posted by thundergod View Post
    TT---sounds like you really need to up the Taurine in your supplementation. Up to 5 or 6 grams per day!! And eat a couple of bananas every day!! And drink water until you think you're gonna fukkin' puke!! These 3 steps should help alleviate those dreadful back-pumps!! Peace!!
    Took 8 grams of taurine Friday along with having two bananas and a couple gallons of water. I think part of the pumps could have simply been related to my body continuing to recover from deadlifts on Tuesday. No problems with back pumps today though. Maybe taurine needs a day or two to build up in the system.

  25. Day 6 - Saturday, August 2, 2008

    Bi's, Calves, & Forearms

    Barbell Curls (Wide Grip)


    85 x 10
    85 x 10
    85 x 10
    85 x 8

    Seated Incline Curls

    25 x 10
    30 x 8
    30 x 9
    30 x 10

    Cable Curls

    Didn't have weights indicated. 4 sets of 10 to 12 reps a piece.

    Calf Raises (Leg Press) Supersetted With Barbell Wrist Curls

    (3 Plates x 25) + 45 til failure
    (3 Plates x 22) + 45 til failure
    (3 Plates x 20) + 45 til failure
    (3 Plates x 18) + 45 til failure
    (3 Plates x 16 + 2 drop sets til failure) + 45 til failure

    Post Workout Thoughts

    Very nice workout. For biceps today I was playing around with some ideas I read about on another board from some very knowledgeable guys about bicep training. The discussion was about how to really focus on working the biceps instead of the brachialis. I have always been a guy who didn't care to train biceps because the pump constantly avoided me. I would complete a bicep workout and leave with pumped forearms and hardly any work done to my biceps. I must say that just using these different techniques definitely left me with a great bicep pump that I haven't felt in quite a while. The cable curls exercise was a new one to me. Put the cables as low as they can go and attach to handles. Grab the weights and step forward as if your going to do a fly. Now keeping your elbows pinned to your sides and keeping your hands working straight up and down perform a set of curls. Definitely gave me a different kind of feeling in my bicep and I liked it. I'll continue to work my biceps in a similar manner to see if I can't get any new growth.

    I usually don't do any direct forearm work, but after watching Volcom's thread and another thread on another board I decided to incorporate a little forearm work once or twice a week to see if I can tell a difference. Once again Volcom you've inspired me.


    Weight upon waking: 200.5 lbs (finally broke 200!!)
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