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A Squatter's Rites

Resolve said:
If warming up for deads, DB swings would be superior to the elliptical, IMO. They'll wake up your posterior chain and abs much better and help you explode the bar up.

That loading looks fine, though personally I always hit an even hundred pound increment before moving higher. I.e. I would do 405x1 before 455x1, but that's just personal preference. I find that ~50lb at a time is biggest jump I can handle once the weight gets close to 1RM.
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Okay I can dig it and I think you are right about those DB Swings. I have been meaning to give them a shot anyway since you brought it up before. I can see how they would get everything you need for a deadlift firing. What weight would be good for this if just doing for a warm up?

Resolve said:
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And Resolve wins the WTF post of the day. LOL
 
MrKleen73 said:
Okay I can dig it and I think you are right about those DB Swings. I have been meaning to give them a shot anyway since you brought it up before. I can see how they would get everything you need for a deadlift firing. What weight would be good for this if just doing for a warm up?

And Resolve wins the WTF post of the day. LOL
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Well, try 50-60 lbs for 10reps to start off.

VolcomX311 said:
LOL!! Kleen's post made me lawler.

It's the, one Asian in the thread appreciation day.
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I couldn't believe that video, and I'm still not sure whether the guy intended to do that or not.
 
He's an idiot is what he is, but damn, I didn't know those little carts had enough HP to run through something like that.
 
Sam, TG, lemme ask a question about Versa Gripps. From what I can see, they don't function as a strap would, by basically taking your hand out of the equation. It seems more like they improve the friction of your hand on the bar, but you're still required to grip it. Is this correct?
 
Resolve said:
Sam, TG, lemme ask a question about Versa Gripps. From what I can see, they don't function as a strap would, by basically taking your hand out of the equation. It seems more like they improve the friction of your hand on the bar, but you're still required to grip it. Is this correct?
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They actually do work as a traditional strap, the pictures are misleading. From th pictures, they show the bar in front that rubbery friction strap, as to make you presume that you grab the bar, with the strap surface laying directly over your hand. In actuality, the bar goes in between the strap and your hand, your hand will have direct contact with the bar, the strap will be in front of the bar, then you use your fingers to pull that strap back toward your palms and start to motorcycle that strap back until it tightens. At this point, the greater the resistance, the tighter the grip locks down like a noose and the rubbery friction surface augments this process because it keeps it from sliding loose.

You could use it with the strap right over your hand and take advantage of the friction surface.

Your forearm extensors are still engaged from these straps to an extent.
 
VolcomX311 said:
They actually do work as a traditional strap, the pictures are misleading. From th pictures, they show the bar in front that rubbery friction strap, as to make you presume that you grab the bar, with the strap surface laying directly over your hand. In actuality, the bar goes in between the strap and your hand, your hand will have direct contact with the bar, the strap will be in front of the bar, then you use your fingers to pull that strap back toward your palms and start to motorcycle that strap back until it tightens. At this point, the greater the resistance, the tighter the grip locks down like a noose and the rubbery friction surface augments this process because it keeps it from sliding loose.

You could use it with the strap right over your hand and take advantage of the friction surface.

Your forearm extensors are still engaged from these straps to an extent.
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Thanks for the info. I was considering grabbing a pair, but think I may hold off for a while.

Alright, update for the week so far.

It's Triple Week.

Squats: I hit 355x5 and managed to follow this with 4x3 Box Squats at 315

Bench: 335x3. Awful. I hit 350x3 in PCT. My pressing power seems to be dropping as my calories and cardio increase.

I've got deads today. I'd like to pull 500 for 3+, we'll see.
 
I hit 500x3 raw. This matches a PR from a while back. I followed this up with a back-off set of 315x20 raw. That really devastated my grip and hamstrings!

Weighted chins hit 135x4, a PR and the first sign of progress on these that I've seen in a while.

Leg Press made it to 700x15

Did some wrist exts and lateral raises for accessory work. Heavy laterals - 50s for 6-8.
 
Resolve said:
Sam, TG, lemme ask a question about Versa Gripps. From what I can see, they don't function as a strap would, by basically taking your hand out of the equation. It seems more like they improve the friction of your hand on the bar, but you're still required to grip it. Is this correct?
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They function like a strap, wrap, support, and glove. lol

Here's something that Sam didn't mention. I know with my large hands and long fingers, that I get a little over 3/4 strap coverage of the bar. Most users report getting 1 full wrap. You don't want it to overlap though. They're too thick for that.

And you are right about the improved friction of your hand to the bar, They stick like glue bro. Nicely padded too.

 
Resolve said:
I hit 500x3 raw. This matches a PR from a while back. I followed this up with a back-off set of 315x20 raw. That really devastated my grip and hamstrings!

Weighted chins hit 135x4, a PR and the first sign of progress on these that I've seen in a while.

Leg Press made it to 700x15

Did some wrist exts and lateral raises for accessory work. Heavy laterals - 50s for 6-8.
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Sounds like one of those workouts where everything just clicked. Ya know?

I like it when that happens.
 
Man I want some of these!!!! Waiting for money to roll in. LOL

Awesome news for me. My wife just called and told me sho bought us tickets to go see Aaron Lewis do an accoustic concert here on Nov 1st. That is going to be an awesome show. If you don't know by name that is the lead singer for Stain'd.
 
Well, what a hellish week. It's just been a period of time that I am very relieved is over. I'm sick, BW's sick, I'm writing my first grant proposal and supposedly still doing research, and she's worked 48hrs in the past 6days. Blech, grad school/adulthood. Had a couple of beers last night and it was the first time in who knows how long that I was tempted to get totally smashed and forget about everything. I didn't though, my self-discipline often gets the best of me even when I dont want it to. :-/

On the plus side, I'm catching IC in the squat cage - I squatted 455 this week. A very solid rep, though I missed the first attempt. Thank God for safety bars.

I also maintained my 405 bench, which I was surprised with, as my previous week's bench numbers were piss poor. The rep was still rough and gritty though.

Yesterday I did a DC style upper body day for the hell of it and loved it. Loaded up the machines and went to town:
12+2+2 Lat-pulls with 300
17+5+2 Cable Rows with 300
10+4+4 Decline HS Press with 360
20 Machine Shoulder Press with 140 per side
12+6+5 HS Rows with 450

Man, machines are a freaking piece o cake on the CNS, but do a surprisingly good job on specific muscle activation. Not going to be something I do all the time, but it's definitely fun to mix it up.
 
Irish Cannon said:
320.

Not much for you guys, but that's more than this weakling has ever done. :burger:
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Hey, you had to dump 310 not long ago; you're making progress and that what's important.

3clipseGT said:
Im here!!! Dont ask where ive been cuz im not sure myself!! :lol:
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Welcomes to my corner of the intertubes sir.

VolcomX311 said:
320 is solid. My bench isn't all that spectacular, good stuff.
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My dead has been sucking lately. Gonna do platform pulls for a while, as my legs seem to be the limiting factor.
 
I've had to shy away from deads. I only do them every couple of weeks now. My sore lower back gets in the way of everything else. I'd rather get my Squat up more and then work on my Deads after that. I can probably pull about 500 right now, and my Squat is just about right there. I want to get my Squat at about 550, and then slowly add in more Deadlifting.
 
Irish Cannon said:
I've had to shy away from deads. I only do them every couple of weeks now. My sore lower back gets in the way of everything else. I'd rather get my Squat up more and then work on my Deads after that. I can probably pull about 500 right now, and my Squat is just about right there. I want to get my Squat at about 550, and then slowly add in more Deadlifting.
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The superiorioty of your squat strength to me, is greater then my superiority of bench strength to you :cheers:
 
Resolve said:
Good grief protein has gotten expensive! It's time to stock up again and finding anything for a reasonable price seems practically impossible unless I want to buy garbage. :(
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Have you put together WHY it has become so expensive?...

Gatorade bought MILLIONS of pounds of whey for their mainstream protein drink. This has caused the whey-market to skyrocket in cost. The unfortunate side of this is what may happen in the next year when their poorly marketed drink inevitably fails. Projected costs are supposed to be about $70-80 per 5lbs of whey.

I still purchase Lipotropic from LG due to it partially being from genus. $30/5lbs is dang good these days.
 
Irish Cannon said:
Have you put together WHY it has become so expensive?...

Gatorade bought MILLIONS of pounds of whey for their mainstream protein drink. This has caused the whey-market to skyrocket in cost. The unfortunate side of this is what may happen in the next year when their poorly marketed drink inevitably fails. Projected costs are supposed to be about $70-80 per 5lbs of whey.

I still purchase Lipotropic from LG due to it partially being from genus. $30/5lbs is dang good these days.
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Rage

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Irish Cannon said:
320.

Not much for you guys, but that's more than this weakling has ever done. :burger:
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That's a damn fine bench sir. What's your current bodyweight?
 
Irish Cannon said:
Have you put together WHY it has become so expensive?...

Gatorade bought MILLIONS of pounds of whey for their mainstream protein drink. This has caused the whey-market to skyrocket in cost. The unfortunate side of this is what may happen in the next year when their poorly marketed drink inevitably fails. Projected costs are supposed to be about $70-80 per 5lbs of whey.

I still purchase Lipotropic from LG due to it partially being from genus. $30/5lbs is dang good these days.
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Yes, I know :rage: The Gatorade drink has a crappy profile too, which doesn't help their situation.

This week has been deloading, so nothing much exciting and hence no updates. I've been busy as hell so my time online has been limited.
 
thundergod said:
That's a damn fine bench sir. What's your current bodyweight?
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I'm right at about 190-192 right now last time I checked. I haven't really changed my diet at all, but I think the Wendler routine plus the accessory work is putting some size on me. This is the first time I can say that a routine, rather than a diet change is making me grow. :)
 
I like to think I could throw a baby elephant that easily...

Anyhoo, squatted 345 for 6 today. I'm getting more explosive in my lower body, which is really helping my squat. Not bad considering I have now dropped a weight class. I'm down to about 240 now. Thinking I'll kick over to Keto come November and up the cals a bit, in a last ditch effort to drop 3-4% more BF before Christmas vacation.

My routine continues to evolve: my shoulder has been agitated by all the heavy pressing and lack of calories, so I'm taking a week off from bench. Only vertical presses this week, with some flies and a whole lot of pulling. I've also moved direct arm work on my squat and dl days - it just fits that way.

So, I'm sort of doing an Appendage/Trunk Split.

Halloween on Sunday; uh-HUH!
 
Resolve said:
10+4+4 Decline HS Press with 360
20 Machine Shoulder Press with 140 per side

Man, machines are a freaking piece o cake on the CNS, but do a surprisingly good job on specific muscle activation. Not going to be something I do all the time, but it's definitely fun to mix it up.
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Resolve said:
My routine continues to evolve: my shoulder has been agitated by all the heavy pressing and lack of calories, so I'm taking a week off from bench.
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You already have your alternative to free-weight presses and benching. Keep on slamming those machines dude. I love machine work. And my physique has improved since utilizing them. Free weights alone don't always do the trick for everyone.

Just ask Paul Dillet. :thumbsup:

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thundergod said:
You already have your alternative to free-weight presses and benching. Keep on slamming those machines dude. I love machine work. And my physique has improved since utilizing them. Free weights alone don't always do the trick for everyone.

Just ask Paul Dillet. :thumbsup:

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Good grief man! I've got my work cut out for me now - no way do I compare Mr. Dillet there. Gonna have run a cycle or three...

I did realize, however, that if I can stabilize my bench soon and get it to competition standards, that I'd be less than 100lb away from a Masters total for a raw lifter. Kind of exciting, though pretty meaningless considering I won't be competing any time soon.

As I continue to lose weight, machines will become more and more a part of my routine I'm thinking. It just seems wise from an injury-prevention standpoint.
 
Resolve said:
As I continue to lose weight, machines will become more and more a part of my routine I'm thinking. It just seems wise from an injury-prevention standpoint.
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Now you've got me thinking about machine work.

I've been laying off of any lower back work for the last few weeks. I've only been training 3x/wk; Sun (Bench), Wed (OH Press), and Fri (Squat), plus the accessory work on those same days. I haven't done DLs in a few weeks due to it holding me back on my Squat and Log Presses.

I think now I may start doing Rack Deads in the Smith or something.

3x/wk is doing a surprisingly good job, and I think all of the rest is good for my growth/strength, but I just really feel like I'm not doing enough. But then again, maybe that's just the mindset that has held me back and has caused me to overtrain.
 
Lots of rest is always good for strength and 5/3/1 exploits that well.

If you wanted to add more volume, a couple days of general conditioning and a bit of isolation on lagging parts would help.

Irish Cannon said:
Now you've got me thinking about machine work.

I've been laying off of any lower back work for the last few weeks. I've only been training 3x/wk; Sun (Bench), Wed (OH Press), and Fri (Squat), plus the accessory work on those same days. I haven't done DLs in a few weeks due to it holding me back on my Squat and Log Presses.

I think now I may start doing Rack Deads in the Smith or something.

3x/wk is doing a surprisingly good job, and I think all of the rest is good for my growth/strength, but I just really feel like I'm not doing enough. But then again, maybe that's just the mindset that has held me back and has caused me to overtrain.
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I utilize machines often, and yes, easy on the CNS. It's not uncommon to find your performance severely decreasing on a free-weight, whilst your performance on machines increases (in the same workout).
 
VolcomX311 said:
I utilize machines often, and yes, easy on the CNS. It's not uncommon to find your performance severely decreasing on a free-weight, whilst your performance on machines increases (in the same workout).
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It's just always a battle between the powerlifter and the bodybuilder in me - PL say focus on the strength and free weights, bb says focus on muscle activation. So, in the end, I get some of both.

Yesterdays workout was a desperate effort against exhaustion. I was dead tired going into the gym and it showed. My DLs were crappy, as was my stamina.

Resting today, and guess who's at my house?

Everyone's favorite Irishman!
 
hey i thought of something when i came to your log... cuz you're the squatter and all.. lol


if you dont squat you might as well do kegels! lol

you like? :lol:
 
Resolve said:
It's just always a battle between the powerlifter and the bodybuilder in me - PL say focus on the strength and free weights, bb says focus on muscle activation. So, in the end, I get some of both.

Yesterdays workout was a desperate effort against exhaustion. I was dead tired going into the gym and it showed. My DLs were crappy, as was my stamina.

Resting today, and guess who's at my house?

Everyone's favorite Irishman!
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I had the exact kind of day yesterday as well and it was legs day. I actually got depressed mid-way through the workout.

and SWEET!! Now Irish can report to us how massive you look in 3D. Tell Irish I said what's up (in real life) and why didn't I get an e-vite to the slumbar party :cussing: j.k. It's particularly cool to me when people from forums meet in for real life. Time to slaughter the fatten calf and feed the Irishmen.
 
VolcomX311 said:
I had the exact kind of day yesterday as well and it was legs day. I actually got depressed mid-way through the workout.

and SWEET!! Now Irish can report to us how massive you look in 3D. Tell Irish I said what's up (in real life) and why didn't I get an e-vite to the slumbar party :cussing: j.k. It's particularly cool to me when people from forums meet in for real life. Time to slaughter the fatten calf and feed the Irishmen.
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Heh, I actually feel really small right now, I always do when dieting down. Scott's a little meat ball though.

He's staying with us through Tuesday, so he'll be lifting with us quite a bit. And of course we're gonna live it up with some big cheat meals!
 
Resolve said:
Heh, I actually feel really small right now, I always do when dieting down. Scott's a little meat ball though.

He's staying with us through Tuesday, so he'll be lifting with us quite a bit. And of course we're gonna live it up with some big cheat meals!
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Sounds like an effing blast. What better way to have fun with a broski then hitting the gym. One of the greater joys in life, imo.

Little meat ball, lol. Enjoy those cheat meals :wink1:
 
Resolve said:
Heh, I actually feel really small right now, I always do when dieting down. Scott's a little meat ball though.

He's staying with us through Tuesday, so he'll be lifting with us quite a bit. And of course we're gonna live it up with some big cheat meals!
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VolcomX311 said:
Sounds like an effing blast. What better way to have fun with a broski then hitting the gym. One of the greater joys in life, imo.

Little meat ball, lol. Enjoy those cheat meals :wink1:
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Just don't let IC feed you any of that Haggis crap!!! YUCK!!

The Irish will eat anything. :icon_lol:

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I used to love Paul Dillett such a beast! I loved that he did stuff his way. Built those huge legs with not squat, nope... Leg press! I used him as an example of this the other day in a Squat Vs Leg Press thread.
 
Have fun with Irish sounds like it should be a blast!
 
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