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My Once and Future Strength Part II: LG Sciences' Updated T-911

Dips is something I can never take part it :(. It sucks. My scap is just tooo screwy. One side becomes MUCH more dominant than the other giving me mad asymmetry. Yeah Im not to sure on the behind head rack chins. I've played with behind head pullups and pulldowns and my back just does not respond well them. Def worth a try tho.
 
Parallel rack chins...body parallel to the floor with feet on a bench. Pull up to your chest. I put my ring fingers on the bands of the Olympic bar. Good for back thickness.
 
Interesting...what bars are you using that are parallel?
 
I just set up my Olympic bar in my Power rack.
 
ohhhh cool
 
[ame="http://www.youtube.com/watch?v=dvkIaarnf0g"]YouTube - DeFrancosTraining.com - Inverted rows (feet elevated)[/ame]
 
I used to do those all the time...gave me some nice rear delts.
 
Good for upper back thickness.
 
Thank you!

Today's thoughts: I'm realizing T-911's peripheral benefits (hunger, libido, etc.) are dependent upon my sleep. The hours I have available to sleep are relatively normal, but how I actually sleep changs based on the intensity of school. So, over the last couple of weeks, as stress rises and falls and my sleep quality does too, I've noticed that my libido and appetite and recovery capacity will wax and wane. This is really to be expected, I mean my supplements are only going to be as effective as the rest of my circumstances.

As I adjust to grad school, I'm sure that my stress levels will normalize.

So, today was Dead day. And I made progress. Woot.

Deadlifts: 365 x10 +3 +2 Same total reps as last time, but I got 10 before resting. My grip is getting stronger, and my form is feeling more secure - my mantra today was "BELLY BREATHE!" in an effort to get myself to focus on ab incorporation. It worked. :)

Unilateral Pull-Downs: 130 x10 +6 +3 The gym's dipping belt was missing (AGAIN!), so the weighted chins I had planned were out of the question. I'm just gonna bring my own dipping belt from now on. This substitution wasn't nearly as good.

Seated DB Shoulder Press: 85s x10 +5 +2 Nothing much to report here. Felt strong in 'em though.

Seated Incline Curls: 55s x10 +4 +2 I actually got 10+5+3, but the last reps of the latter two parts were both forced (i.e. BW had to help the db up) so I didn't count those. They were a bonus. :) 55 is a 5lb increase.

That was pretty much it. With no belt, I opted not to do dips this time, which disappointed me greatly. There's just no point to dipping if you can't do it weighted. IMO, that is. :D
 
Those are some nice shoulder presses. I can't wait to be pushing those weights.
 
Ok, sorry I wasn't around yesterday - I was crazily busy. Didn't get to eat until 3pm - thank God I'm IF'ing, otherwise I would've been in big trouble. Still got a ton to do today (I have two presentations to give tomorrow and a test on Monday), but I will get an update from today's lifting in later this evening.

Also - Good to see you in here again, Ny.
 
Damn I doubt I could ever do fasting!
 
metroba said:
Damn I doubt I could ever do fasting!
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It's really much easier than it sounds, at least with how I work it. I never go longer than 16-17hrs without food, and meals are concentrated around workouts. I am now thoroughly convinced that the whole "eating 6-8 times a day" isn't nearly as crucial as many "experts" would have you think. I actually have a much easier time altering my weight (both up and down) now than when I worried about eating every 2-3hrs. Not that that doesn't work - it laid the foundation for me, but IF is just easier and more convenient for my current circumstances.

T-911: Guess what? Stepped on the scale this morning - 245 to my surprise! 3lb increase out of nowhere! I'm eating at approximately maintenance level, so this came as quite a shock - a pleasant one too, as I don't seem to have gained any bf%. Nifty.

Front Squats: Hit 225 for 6 today - at the end of 4x6. Loads are beginning to feel a bit heavier, and my legs are loving it. Widowmaker with 165. Meh, not too shabby; plan on better next time though.

DB Press: 110x10 +5 +1 Well, I finally hit 10reps with 110. Been seeing steady increases in this movement everytime I do - at least one additional rep before rest, if not more reps total. At maintenance cals? On ketosis? Yeah, this is T-911 in action right here.

DB Row: 110x12 +7 +3 One rep over last time - still trying to maintain this more than anything until my press catches up. My back has always been so much stronger than any of my other muscle groups.

Volcom Curls: 80 x10 +9 +8 Volcom Curls are fat-bar reverse curls, so-named because our own Volc gave me the idea for them. Since my grip has always been an issue, reverse curls have become a regular constituent in my routines - and the fat bar just makes them all the better. I was surprised by how light 80lbs felt.

Leg Press Calves: 360 x12 Yup, with 5sec ecc and 10sec pause at stretch-point. Nothing like it.

Machine Flies: 235 x10 +10 +10 I wanted to do DB flies, but literally every incline and flat bench was taken. Surprisingly, this machine was open, and since it's easier on the CNS than free-weight, and I was tired, so I figured why not?

Yup:cheers:
 
I IF every night while I sleep and that's enough for me. I just love eating too much. Resolve, do you rest the bar on your shoulders for front squats. How can you stand that for 20 rep widows. It destroys my front delts. I guess if I could do DB presses with 110 I would not have that problem....sick stuff there bubba!!! One last thing. How is the comparison between old/new T-911 at this point?
 
Wow 3lb increase while IFing?! You may be onto something here!
 
AZMIDLYF said:
I IF every night while I sleep and that's enough for me. I just love eating too much. Resolve, do you rest the bar on your shoulders for front squats. How can you stand that for 20 rep widows. It destroys my front delts. I guess if I could do DB presses with 110 I would not have that problem....sick stuff there bubba!!! One last thing. How is the comparison between old/new T-911 at this point?
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The bar ends up being cradled between the rise of my anterior delt and my clavicles. In other words, if I raise my arm forward, the delt makes a bump and I rack the bar just behind that, so that it is held in place just below my throat. Now that I'm perfecting the form, there really isn't much pressure at all on my delts or arms - only when I tire and begin to rock forward do I have any trouble. This makes the latter reps of a widowmaker tough indeed; form has to be near perfect or the rep is failed simply cuz I can't hold the weight.

As for T-911, I'd say this one is pretty comparable to the original. I wish I could say it was better, but I honestly cannot tell any difference. However, having it be the same is more than ok by me - as long as it doesn't get worse, I'm happy.

metroba said:
Wow 3lb increase while IFing?! You may be onto something here!
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Yeah, I attribute the weight gain to T-911. But, like I said before, I really have found it easier to both gain and lose weight with IF. And I had no loss of LBM while recomping, even though I dropped about 3% BF in a month.
 
nice results bro
 
Resolve said:
Yeah, I attribute the weight gain to T-911. But, like I said before, I really have found it easier to both gain and lose weight with IF. And I had no loss of LBM while recomping, even though I dropped about 3% BF in a month.
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Yep. IF works great for me in both facets. It's a good diet program. I really enjoy it. Makes life a little easier, too! :D
 
Irish Cannon said:
Yep. IF works great for me in both facets. It's a good diet program. I really enjoy it. Makes life a little easier, too! :D
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You're still using it too? Cool, man. I keep meaning to get over to your new log. Life is just crazy right now - but I'll get there I promise!


On a totally different subject, have any of you ever noticed a severe difference in strength between movements for the same muscle group? For example, I am currently shoulder pressing 85 dbs for 10reps. That's a total of 190lb, but I have no doubt that I would be unable to shoulder press that much on a bb for 10reps and even less if performed standing. Now, a reduction in strength due to standing makes sense to me as I'd be less stable, but the increase from bb to db I find puzzling.

Also, again on a totally different subject, my middle chest really needs some work. I've never really paid attention to the specific parts of a muscle, but my ratio of upper/outer to middle chest is getting ridiculous.

Anybody have any good movements for increasing that area?
 
Db flys, machine flys the ones with your hands perpendicular and db pullovers
 
Resolve said:
You're still using it too? Cool, man. I keep meaning to get over to your new log. Life is just crazy right now - but I'll get there I promise!


On a totally different subject, have any of you ever noticed a severe difference in strength between movements for the same muscle group? For example, I am currently shoulder pressing 85 dbs for 10reps. That's a total of 190lb, but I have no doubt that I would be unable to shoulder press that much on a bb for 10reps and even less if performed standing. Now, a reduction in strength due to standing makes sense to me as I'd be less stable, but the increase from bb to db I find puzzling.

Also, again on a totally different subject, my middle chest really needs some work. I've never really paid attention to the specific parts of a muscle, but my ratio of upper/outer to middle chest is getting ridiculous.

Anybody have any good movements for increasing that area?
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Yep. Still using IF. - Ya, you need to stop by the log. I just put up a video of my Front Squat from today. I need a critique on it!

I have a severe strength difference in my lifts like that at times as well. It can be quite odd. I think it mainly has to do with my stabilizers.

For mid chest, cable flies are what really seemed to help me out. Don't bend at the elbows; get a long stretch at the end and really focus on squeezing your chest together. Mines pretty ripply right now from that stuff. I'm not big on the DB Flies though. Those suckers seem dangerous.
 
The machine flys let you focus more on the contraction and less on stabilizing the weights.
 
Well, been studying all weekend for an exam tomorrow - the amount of info I'm expected to know is just staggering. I'll be quite thankful when it's over.

I think the anxiety over studying may have influence my lifting yesterday - either that or it's about time to "cruise." Had some real trouble on my deads, as you'll see.

Also, I wanted to mention a couple of things:
1. Apparently, I can't do simple arithmetic - since when is 85x2 = 190? Freudian slip displaying some wishful thinking perhaps?

2. Concerning T-911: I had said that I could tell no difference between the old and the new version and that was disappointing to me. Well, it has since occurred to me, that, on the first formula I always took 3/lifting day, 2/recovery day. Now, with the update, I'm taking 2/ed regardless of activity. The fact that I cannot tell a difference despite a lower dose is indication of improvement. Something to think about. :)

Deadlifts: While warming up, I pulled 315 and went "ugh, that's heavy." When that happens with only 315, I know I'm in trouble. I managed 365 x7+5+4, which is an increase in total reps, but decrease before rest. I don't know why they felt so heavy - all I know is that it sucked.

Weighted Dips: BW+65 x10+5+3 Yeah, I got mad. Sucky DLs do that to me, and I took it out on the dipping bars, and subsequently the whole rest of my workout. From here on in, it's pretty much PR city.

Weighted Chins: BW+45 x10+5+1 I recently hit bw+50x10 for pull-ups, and was able to almost match that with chins - something I'm pretty proud of. Weighted vertical pulls are something my body just takes to. Before hurting myself, I'd frequently did chins w/ +100 for 4-5reps. I look forward to doing that again.

Seated Shoulder Press: 90s x10+5+2 Boom! A 3rd PR! And a step closer to pressing that 190 that I erroneously mentioned above. :p These felt very strong and fluid.

BB Curls: 110x10 +5+5 I have not bb curled this much in a LONG time, because before the injury on my hip, I had hurt my hand and couldn't do bb curls without severe pain. Yeah, I get hurt too much. I've managed to preacher curl more, but I'm happy to now be able to handle a relatively decent load without pain and with solid form.
 
That is how you finish strong R. I notice that you rest pause DLs. You don't really do that with DC training. It is just a risky idea for the back. Usually, you warm up and then do the heaviest pull. If you pull more than 8 reps with that you increase amount next time. Rest 2-3 minutes and do a back off pull of a weight that 12 reps is brutal for you. When the twelve gets to be say 15...the weight increases. It's just safer for the lower back. All the best big man...AZ
 
AZMIDLYF said:
That is how you finish strong R. I notice that you rest pause DLs. You don't really do that with DC training. It is just a risky idea for the back. Usually, you warm up and then do the heaviest pull. If you pull more than 8 reps with that you increase amount next time. Rest 2-3 minutes and do a back off pull of a weight that 12 reps is brutal for you. When the twelve gets to be say 15...the weight increases. It's just safer for the lower back. All the best big man...AZ
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Thanks man, yeah. I know that DLs for DC follow along the same rules as squats therein, I just wanted to use rest-pause DLs, as I'm not strictly following DC guidelines. I've found that as long as I pay attention to what the body is telling me, I can rest-pause no problem.

If anything, I'm considering switching them for something else because I walk away feeling neurally drained, but my legs and back feel underworked. :cheers:
 
I feel the same R. I am starting a new blast sequence right now and I will be focusing a lot more on exercises that work the target muscles directly.
 
So you are going on a cruise? Somewhere tropical I hope!

:lol:
 
lol couldnt resist
 
Well, lifted again today. Not gonna give any major update as I didn't make any major progress. All lifts today were pretty much identical to the last time I performed this workout (Front Squats, Db bench, Db rows, calves, flies and hammer curls), except for the front squats. Therein, I hit 235 for a solid set of 6 and did my widowmaker with 185, managing to maintain olympic stance through rep 16, whereupon I choked myself with the bar and had to cross my arms just so I could breath again. :p I was pleased to make that increase, but somewhat frustrated that I struggled to simply maintain all my other movements. It's about time to bump cals and change up the workout.
 
So, I'm considering picking up some Lean Xtreme and mega-dosing it. I'm pretty sure stress is negatively impacting my progress and performance right now, and I'd like to counteract it.

Since X-Lean still isn't available (my wife's an IBE rep and I still can't get a hold of X-Lean! <Grumble...>) I thought Lean Xtreme would be comparable. I looked at AX's Lean FX too, but frankly I'm reticent concerning their integrity and quality. A decent run of 6 weeks would be about $100.

On a different note, I have to say I'm really disappointed by AN's HGHup Ingredient Profile. I thought it would be something along the lines of GHenerate, but it's just another dopaminergic herbal blend. I'm not saying it's a bad product, but to call it an "anabolic" is misleading. Now I like 1-Carboxy a lot, but I wouldn't call it an anabolic compound by any means - it's a recovery aid. Same with HGHup - even if I did end up liking the product, which is very possible as AN makes other fine products, I still would debate calling it anabolic. It's not hormonal, it has negligible calories and only indirectly increases test - hardly looks anabolic to me.


anabolic anabolic anabolic
 
Irish Cannon said:
What about 1500mg/day of Relora? Far more inexpensive than LX.
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I was leaning towards LX for the androstenetriol and 7OH - searching around, there's a good precedent for those working well for cortisol and VAT. I'll look intro relora though right now - if it can offer comparable results, that would be a much better idea.

I seem to remember Met mentioning that once you stop relora, though, you go through a bout of depression. I wonder if a gentle taper would minimize or eliminate that. I hate being depressed.
 
Resolve said:
I was leaning towards LX for the androstenetriol and 7OH - searching around, there's a good precedent for those working well for cortisol and VAT. I'll look intro relora though right now - if it can offer comparable results, that would be a much better idea.

I seem to remember Met mentioning that once you stop relora, though, you go through a bout of depression. I wonder if a gentle taper would minimize or eliminate that. I hate being depressed.
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Yes, if you taper it, the "depression" is nothing to cry about.
 
Btw tried out front squats today and that exercise def takes a lot of practice to get down. Tore my shoulders up!
 
I couldnt figure out how to properly cradle it without it sitting right on my front delts and choking me.
 
metroba said:
I couldnt figure out how to properly cradle it without it sitting right on my front delts and choking me.
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When first learning it, I watched a ton of youtube videos on it, over and over again. I also used the smith machine for a bit (this was way back when I first learned the cross-armed version; now that I'm using the olympic stance the smith won't really work). I'm not normally a big advocate of the smith machine, but it's good for figuring out just where to place the bar, and getting an idea of how you should be moving.

Keep your torso as vertical as possible, belly full of air and sit back. These points are even more important with a front squat, IMO, than with the back squat.

Finally, crossing my arms more easily leads to choking myself. While that still has happened to me with the Oly stance, it has been far less frequent. So, if you can handle the forearm discomfort for the first few workouts, Oly is easier in the long run I think.
 
Thanks for the advice man. I'll watch me some vids.
 
It is a strict form movement and R was smart in doing with the smith machine until he found the grove. The only true way to get the most out of it though is free weight!
 
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