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PES/USP Testifying for my Muscles, Celorza to the Stand!!

I'll be the guy who shows up to the party after everybody's passed out lol laaaate sub
 
Celorza said:
Just a preview of today, I decided to up my December goal to 335. As of now, I am 5 lbs away from deadlifting 300lbs :D got a vid for you guys today too!
Click to expand...

Heck yeah man 300lbs ain't no joke. I am fixing to start adding back in deads. Good job brother.
 
JoeySon said:
I'll be the guy who shows up to the party after everybody's passed out lol laaaate sub
Click to expand...

Welcome bro!

Day 26, 10/16​

Supps used Pre-workout:
-2 caps AB
-2 scoops TP (last dose :( , it was more like 1.75 scoops since I messed up with previous dosages though xD)
-2g COP
-9g Citrulline Malate

Sumo Dead-lift day: (yes I went ahead and tried it to learn the form...I liked it)

Warm up:
-135x5
-135x5
-185x3

Working sets: With 15lb total Chains and shoulder with stance. Double OH grip.
-185x5
-225x3
-225x[/B]3

-275x1
-285x1
-290x1 (Video)

[video=youtube;_GpxkBSDsnE]https://www.youtube.com/watch?v=_GpxkBSDsnE[/video]

-290x1 (Way better form, this video is on coach's phone though :/)

-295x1 (Didn't tape came out of nowhere haha, coach said I could get it since I was doing them properly...and it came off the ground so freaking easy and I locked it good) [/B]PR[/B]

Could have gone higher but I felt like puking and passing out, I guess I built up lactic acid? Idk but it was awesome!


Instead of going all the way to failure with 245 went ahead and dared higher into the weight almost scraping my max with the weight of the chains. Felt good, and it is definitely teaching me to keep driving.
.
Ham Assistance: SLDL , close stance, weights touching the ground on all reps and straight as hell hammies

-135x10
-135x10
-135x10
-135x10
-135x10

Posterior Chain Assistance work 1: Good Mornings, safety pins at 13 lowering the bar there and stopping for 2-3 seconds exploding up with hammies fully extended and ass back.

120x5
120x5
120x5
120x5
120x5

Posterior Chain Assistance 2: Single legged Stiff Legged Deadlift

-BWx5
-BWx5
-BWx5
-BWx5
-BWx5

Core Assistance work: Standing cable crunches.

-60x25
-60x25
-60x25
-60x25
-60x25


Workout Notes:
-I am pleased with today, I still feel like I totally nailed the CNS flaring , feeling good but with need of rest and still feeling strong since the AM!

Stack Notes:

-This stack can be remembered as the: Goodnight-PR-SMASHER-Awesome-Mood Stack.
 
packers6211 said:
Heck yeah man 300lbs ain't no joke. I am fixing to start adding back in deads. Good job brother.
Click to expand...

0_o .. You took them out?
Granted I don't do deads every week but I always do at least a variation, ie rack pulls, rack rows, box deads etc etc
 
Celorza said:
Welcome bro!

Day 26, 10/16

Supps used Pre-workout:
-2 caps AB
-2 scoops TP (last dose :( , it was more like 1.75 scoops since I messed up with previous dosages though xD)
-2g COP
-9g Citrulline Malate

Sumo Dead-lift day: (yes I went ahead and tried it to learn the form...I liked it)

Warm up:
-135x5
-135x5
-185x3

Working sets: With 15lb total Chains and shoulder with stance. Double OH grip.
-185x5
-225x3
-225x3

-275x1
-285x1
-290x1 (Video)

Invalid Link Removed

-290x1 (Way better form, this video is on coach's phone though :/)

-295x1 (Didn't tape came out of nowhere haha, coach said I could get it since I was doing them properly...and it came off the ground so freaking easy and I locked it good) PR

Could have gone higher but I felt like puking and passing out, I guess I built up lactic acid? Idk but it was awesome!

Instead of going all the way to failure with 245 went ahead and dared higher into the weight almost scraping my max with the weight of the chains. Felt good, and it is definitely teaching me to keep driving.
.
Ham Assistance: SLDL , close stance, weights touching the ground on all reps and straight as hell hammies

-135x10
-135x10
-135x10
-135x10
-135x10

Posterior Chain Assistance work 1: Good Mornings, safety pins at 13 lowering the bar there and stopping for 2-3 seconds exploding up with hammies fully extended and ass back.

120x5
120x5
120x5
120x5
120x5

Posterior Chain Assistance 2: Single legged Stiff Legged Deadlift

-BWx5
-BWx5
-BWx5
-BWx5
-BWx5

Core Assistance work: Standing cable crunches.

-60x25
-60x25
-60x25
-60x25
-60x25

Workout Notes:
-I am pleased with today, I still feel like I totally nailed the CNS flaring , feeling good but with need of rest and still feeling strong since the AM!

Stack Notes:

-This stack can be remembered as the: Goodnight-PR-SMASHER-Awesome-Mood Stack.
Click to expand...

Good work celly. I think I missed this but what is the cop and tp you're taking pre workout?
 
aceroni said:
Good work celly. I think I missed this but what is the cop and tp you're taking pre workout?
Click to expand...

Creatinol-O-Phosphate (SNS)

and

Test Powder (USP Labs)


Thanks brother!
 
Celorza said:
Creatinol-O-Phosphate (SNS)

and

Test Powder (USP Labs)

Thanks brother!
Click to expand...

Oh ok should have known.. Why the cop and not standard monohydrate? All the studies are done on mono.. Anyone else in here have experience with the o phosphate
 
aceroni said:
Oh ok should have known.. Why the cop and not standard monohydrate? All the studies are done on mono.. Anyone else in here have experience with the o phosphate
Click to expand...

Creatinol O Phosphate is not creatine. It's common that people think so because of the similarity if the names. You would normally still take your 3-5 grams of creatine too.
 
Dewey99 said:
Creatinol O Phosphate is not creatine. It's common that people think so because of the similarity if the names. You would normally still take your 3-5 grams of creatine too.
Click to expand...

^ this , busy atm but yes COP is not creatine at all. I still take creatine mono 3g ED, and Beta alanine at 3.2g too.
 
Celorza said:
^ this , busy atm but yes COP is not creatine at all. I still take creatine mono 3g ED, and Beta alanine at 3.2g too.
Click to expand...

Oh ok, my bad. I do like taking beta alanine, and citrulline maleate each day with my pre workout (if I take one) what benefits do you see from the cop?
 
Sumo Deads?

1 bad motha *****
 
aceroni said:
Oh ok, my bad. I do like taking beta alanine, and citrulline maleate each day with my pre workout (if I take one) what benefits do you see from the cop?
Click to expand...

COP is essentially a creatine precursor...

Creatinol

Creatinol in the form of creatinol-O-phosphate (COP) has been described and used in subjects with deficient myocardial circulation (Guglielmi and Mammarella*1979). Based on the findings that intravenous administration of COP in healthy human subjects led to increased values of creatinine in urine, it is speculated that creatinol acts as a precursor of creatine and is metabolized into creatine within the body (Melloni et al.*1979). The increased urinary values are derived from the degradation of creatine into creatinine through the typical biochemical pathways. Only one study investigated the ability of COP to improve muscular performance (Nicaise*1975). Fifty female patients were treated intramuscularly and intravenously with COP and performance tested utilizing a Martin Vigorimeter to measure muscle strength in both hands. The administration of COP resulted in a statistically significant improvement in hand strength.

- Valdez
 
aceroni said:
^ So if it is a precursor of creatine why take both?
Click to expand...

COP is N-methyl-N-(beta-hydroxyethyl) guanidine O-phosphate. COP pre-treatment has been studied on the recovery of contractility of rat isolated heart after hypoxia or ischemia (i.e. lack of oxygen). Thus, it is suggested that Creatinol-O-Phosphate exerts its cardioprotective effect by an action on anaerobic glycolysis. Pharmacokinetic studies have shown that absorption of COP administered intramuscularly! is complete. COP is distributed in all organs, and in particular, in the kidney, liver and myocardium or heart tissue. After being dephosphorylated, this COP is eliminated with urine. Dephosphorylation of COP occurs in the kidney and liver. COP crosses the membrane of the myocardial cell, concentrating in the cytosoluble fraction. The results of the toxicological studies confirm that COP has no side effects, is excellently tolerated and has a favorable therapeutic index.
Click to expand...

Different MOAs and relevance.
 
You need some technique work on the sumo. It's hard to tell from the video, but it looked like your knees went in, which made your ass come up before the bar started moving. Also, you need to have a big, tight arch in your lumbar and your scapula should be retracted and not rounded. You kinda turned it into a sumo stance SLDL and used all erector strength to complete the lift. Were you using a DL bar or just a regular bar?
 
When I tried my DL, I was low ass an inch from the ground...
Couldn't pull shyt w/proper technique haha...
 
AaronJP1 said:
When I tried my DL, I was low ass an inch from the ground...
Couldn't pull shyt w/proper technique haha...
Click to expand...

That's too low. There aren't too many technical carryovers from conventional to sumo, but one of them is making sure that the should joint is in line with the bar. If you're that low, chances are you shoulders were behind the bar.
 
Rodja said:
That's too low. There aren't too many technical carryovers from conventional to sumo, but one of them is making sure that the should joint is in line with the bar. If you're that low, chances are you shoulders were behind the bar.
Click to expand...

Gotcha... I was following another big guys advise... It felt weird to me too...
 
Rodja said:
He meant well with saying to keep your ass down as that's how you're supposed to do it, but you should not be that low to ground.
Click to expand...

Gotcha... I will watch some videos and practice. Thx for your advice chief.
 
AaronJP1 said:
Gotcha... I will watch some videos and practice. Thx for your advice chief.
Click to expand...
No problem.

C, not sure if you've seen it, but here's a vid of me from several months ago pulling sumo.



Notice the hip and head position does not move throughout the pull as you should envision the movement of a leg press.
 
Rodja said:
You need some technique work on the sumo. It's hard to tell from the video, but it looked like your knees went in, which made your ass come up before the bar started moving. Also, you need to have a big, tight arch in your lumbar and your scapula should be retracted and not rounded. You kinda turned it into a sumo stance SLDL and used all erector strength to complete the lift. Were you using a DL bar or just a regular bar?
Click to expand...

Olympic bar , and yeah that form sucked! Knees didn't go in, but stance wasn't wide enough and back wasn't properly arched :(. I'll work on it and put up another bid from the front or a higher side angle. Thanks for the input bro!
 
Celorza said:
Olympic bar , and yeah that form sucked! Knees didn't go in, but stance wasn't wide enough and back wasn't properly arched :(. I'll work on it and put up another bid from the front or a higher side angle. Thanks for the input bro!
Click to expand...
I kinda thought it was an Oly bar based on the amount of flex (or lack thereof). Really work on that positioning as it is the most critical element of sumo and the hardest to really master. A 1RM will always be a little dirty, but it should still be ~90% technically correct.
 
Strong work in here man. Your log is full of great info with all the discussions. This stuff has me tempted to really devote myself to more of a powerlifting approach. Hmmmm.... ;)
 
Rodja said:
No problem.

C, not sure if you've seen it, but here's a vid of me from several months ago pulling sumo.

<a href="http://www.youtube.com/watch?v=oKYmg7gI6nQ">YouTube Link</a>

Notice the hip and head position does not move throughout the pull as you should envision the movement of a leg press.
Click to expand...
Hadn't seen it bro! Damn can't wait to get home today and study it haha you are the best bro thanks!
Rodja said:
I kinda thought it was an Oly bar based on the amount of flex (or lack thereof). Really work on that positioning as it is the most critical element of sumo and the hardest to really master. A 1RM will always be a little dirty, but it should still be ~90% technically correct.
Click to expand...
Definitely will work on the position and form bro.
bolt10 said:
Strong work in here man. Your log is full of great info with all the discussions. This stuff has me tempted to really devote myself to more of a powerlifting approach. Hmmmm.... ;)
Click to expand...
Thanks bro, but it is all thanks to the great bros that I have helping me out here , I'm real thankful for that indeed. And yeah I would say powerlifting approaches are the most fun for me xD I enjoy this a lot, but BBing EW...too complicated! Power is where the good times are (though it is frustrating when your lifts don't go up too haha)
 
Forgot this word of warning:Consistently doing both sumo and wide-stance squats in the same week is not a good idea. It will slowly break down your hips and leave you with some gnarly impingements if done for a long period of time.
 
Rodja said:
Forgot this word of warning:Consistently doing both sumo and wide-stance squats in the same week is not a good idea. It will slowly break down your hips and leave you with some gnarly impingements if done for a long period of time.
Click to expand...

Thanks for that! I have been doing shoulderwidth ATG and was thinking of going back wide stance for some weeks, I'll stick to ATG then.
 
Can't he get a pair of briefs to protect his hips? Or is that not enough and he should still lay off heavy amounts of wide stance
 
aceroni said:
Can't he get a pair of briefs to protect his hips? Or is that not enough and he should still lay off heavy amounts of wide stance
Click to expand...

I think what Rodja refers to is the fact that if I am using that stance for 2 movements in 1 week it can and will lead to overuse injury. I take it it is the same way as using the Rotator cuff for like 4-5 days a week, more exposure and stress on a joint (in this case the hip joints) can lead to unnecessary strain and wear of the cartilage maybe?
 
Rodja said:
Yes, he could, but I try not to recommend gear.
Click to expand...

Yeah I ditched my belt and straps due to hearing this many times from my coach and from Rodja. Funny I lift better and stronger without it (Prolly because it was a wide belt).

Besides I wanna compete in the Raw class at some point...so I better not get used to gear :D!
 
^^ Uh yeah celly i understood what rodja meant. I was just asking if briefs would help.
Idk about you but i WILL NOT squat without a belt. I LOVE my lever belt.. You cannot get as tight without one. That's a fact.

Why don't you reccomend gear rodja?
also
how do you feel about the no belt squatting?
(im sure for lighter weights it would be fine) but i'm thinking when you get into even something that is a hard set of 10 you should probably wear it...
**** man i wear my lever while squatting 135. I just like how i can get tight with it on and i feel much more sturdy..
 
Lots of good training discussion in here. The log is great, but I love the back and forth discussion and idea exchange. I'm soaking it all in even if I don't post in here every day.
 
aceroni said:
^^ Uh yeah celly i understood what rodja meant. I was just asking if briefs would help.
Idk about you but i WILL NOT squat without a belt. I LOVE my lever belt.. You cannot get as tight without one. That's a fact.

Why don't you reccomend gear rodja?
also
how do you feel about the no belt squatting?
(im sure for lighter weights it would be fine) but i'm thinking when you get into even something that is a hard set of 10 you should probably wear it...
**** man i wear my lever while squatting 135. I just like how i can get tight with it on and i feel much more sturdy..
Click to expand...
I always wear a belt on heavier sets. For squats, I start at 405-455 (depending on the day).

I don't recommend gear because it's a kick in the balls. It's a pain in the ass to size and to get a lot out of them, you need help on how to work it. A good pair of briefs should take at least 5 minutes to get into place and most are not ready for the discomfort that comes with gear.
 
Brother this post is on a whole new level your are truly upping the game man. I'm very pleased to see how stronger your getting. Love the vid and heck yeah on the PR WOO WOO!

Celorza said:
Welcome bro!

Day 26, 10/16​


Supps used Pre-workout:
-2 caps AB
-2 scoops TP (last dose :( , it was more like 1.75 scoops since I messed up with previous dosages though xD)
-2g COP
-9g Citrulline Malate

Sumo Dead-lift day: (yes I went ahead and tried it to learn the form...I liked it)

Warm up:
-135x5
-135x5
-185x3

Working sets: With 15lb total Chains and shoulder with stance. Double OH grip.
-185x5
-225x3
-225x[/B]3

-275x1
-285x1
-290x1 (Video)

[video=youtube;_GpxkBSDsnE]https://www.youtube.com/watch?v=_GpxkBSDsnE[/video]

-290x1 (Way better form, this video is on coach's phone though :/)

-295x1 (Didn't tape came out of nowhere haha, coach said I could get it since I was doing them properly...and it came off the ground so freaking easy and I locked it good) [/B]PR[/B]

Could have gone higher but I felt like puking and passing out, I guess I built up lactic acid? Idk but it was awesome!


Instead of going all the way to failure with 245 went ahead and dared higher into the weight almost scraping my max with the weight of the chains. Felt good, and it is definitely teaching me to keep driving.
.
Ham Assistance: SLDL , close stance, weights touching the ground on all reps and straight as hell hammies

-135x10
-135x10
-135x10
-135x10
-135x10

Posterior Chain Assistance work 1: Good Mornings, safety pins at 13 lowering the bar there and stopping for 2-3 seconds exploding up with hammies fully extended and ass back.

120x5
120x5
120x5
120x5
120x5

Posterior Chain Assistance 2: Single legged Stiff Legged Deadlift

-BWx5
-BWx5
-BWx5
-BWx5
-BWx5

Core Assistance work: Standing cable crunches.

-60x25
-60x25
-60x25
-60x25
-60x25


Workout Notes:
-I am pleased with today, I still feel like I totally nailed the CNS flaring , feeling good but with need of rest and still feeling strong since the AM!

Stack Notes:

-This stack can be remembered as the: Goodnight-PR-SMASHER-Awesome-Mood Stack.
Click to expand...
 
Day 27, 10/17​

Supps used Pre-workout:
-None
-Had 2 caps AB with the First Meal , and 2 caps with Dinner.

Cardio day:

-10 minute Jog
-4 sets of
-1 minute Sprint , 2 minute Cooldown (felt like puking lol)
-5 minute cooldown jog.

Workout Notes:
Not much to report, just some cardio.

Stack Notes:
-Still solid and feeling nice muscle fullness, and actually had a nice pump post cardio in my hammies and calves. Had sick veins running from my calves to my ankles for a good while. Forgot to take pic haha sorry guys, but yeah sorta like my bicep veins.
-Not noticing any decline since TP ran out yesterday.
-AB makes food taste better, the hunger is hard to combat but it is well worth it for when you eat with AB pre-dosed you get nice food pumps and no gut-bloat :).
 
packers6211 said:
Brother this post is on a whole new level your are truly upping the game man. I'm very pleased to see how stronger your getting. Love the vid and heck yeah on the PR WOO WOO!
Click to expand...

Thanks Tommy!
 
It does taste better huh!!! Haha your Killin it bro! Your gonna be like our 145 pounder on our team. Deadlifting 500. I got a pic haha
 
Airborne42 said:
It does taste better huh!!! Haha your Killin it bro! Your gonna be like our 145 pounder on our team. Deadlifting 500. I got a pic haha
Click to expand...
500!!! Wtf damn! We have a 138 pounder that pulls 450~ but never 500 DAMN!
aceroni said:
Hey bro watch that cardio if you're trying to get stronger ;)
Click to expand...

I don't wanna get all fat lol

I already woke up at 148lbs from my parents visit binge... :( :sadpanda:
 
Lol yea... Comes to find out I went to middle school with him and he was 2 grades below. Dude is a beast. Also squatting 455 lol
 
Got some video of me doing speed pulls yesterday (3rd set goes to hell, though).



Notice the head and leg positioning throughout the lift.
 
Day 28, 10/11​

Supps used Pre-workout:
-2 Caps AB
-2g COP
-9g Citrulline Malate
-1g Agmatine Sulfate

Bench Press day:

Warm Up:
-85x5
-105x5
-125x3

Working Sets:
-135x5
-155x5
-175x5+
-180x2
-185x1
-190x1
-190x1
-195x1 PR 10 lbs up in bench in 1 month. That speaks a lot of this stack indeed.


Shoulder assistance: Dumbbell Side Raises. Fast up, contract at top of the motion for 1 sec or so, and come down real slow. (Can you spell PITA?)

-20x15
-20x10
-25x10
-25x10
-25x10

Back Assistance: Neutral Overhand grip Barbell Rows.

-135x10
-135x10
-135x10
-135x10
-135x10

I can go up to 185x5 on these, but I keep the form nice and clean at 135x10 and I can contract the shoulder blades for a 1-2 second interval better this way.

Triceps assistance: Dynamic Movement BW Dips

5 sets of BWxF with 30 second rest between sets. Reps landed between 24-30 always.

Face Pulls:

-20x15
-30x10
-30x10

These felt good now that I got the form right and I control the whole motion properly.

Workout Notes:
What can I say, PES and USP have my love forever haha, finally beat that damn bench press that was stuck at a theoretical paused 185 (had only landed a 185 TnG) (with a landed 180 with a pause) and upped it to a 195 with pause and not TnG.

Stack Notes:
-Well it doesn't do miracles if you binge that's for certain, but as far as strength and muscle mass gains it is superb.

Week 4 progress summary, stats and pictures.

Weight as of this morning in the nude, and post bowel movements: 148.1 (+4.2 lb of Glycogen+Water+fat and some Muscle mass I guess) (I am not happy with this at all...)

So far on week three I have experienced:
-Noticing Hunger pangs are harder and I literally need carbs
-Muscle fullness is off the rails honestly.
-My numbers speak for themselves ladies and gents, this stack helps with strength gains given the proper periodization and kCaloric allotment.

Progress Pics (Relaxed , no flex):
Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed

Random Ego Pics taken:
Invalid Link RemovedInvalid Link Removed


Note: Log ends upon AnaBeta being gone so it will still run 2 more days :). I will post the final review then :D
 
Rodja said:
Got some video of me doing speed pulls yesterday (3rd set goes to hell, though).



Notice the head and leg positioning throughout the lift.
Click to expand...
Just analized it, amazing! I need to go buy some chains at some random junkyard...we only have 1 pair at our gym and I definitely wanna play with more weight towards the locking! It is what has done it for my Bench and Deadlift completely!
packers6211 said:
Brother this post is on a whole new level your are truly upping the game man. I'm very pleased to see how stronger your getting. Love the vid and heck yeah on the PR WOO WOO!
Click to expand...
Thanks bro! I'm trying haha, I wanna be able to compete in at least 2 years from now!
wasme said:
Took me a while to get caught up Cel... but great log. Couldn't agree with Dewey more...
Click to expand...
Thanks bro! Welcome aboard :p! And yeah Dewey gets it right once in a while! (JK dewey you know i luv yah haha)
 
I think you will be there sooner and my goodness your tri's are starting to look good. You are putting in a ton more volume then before and it's paying off. beast mode.
 
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