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Mountainman and Follidrone: Oh-Myostatin!

This morning I changed things up a bit because it's looking like I may be able to go to practice for the first time in 3 weeks. It was chest and delts today, with plans of a serious back day tomorrow.

DB Flat Bench Press / DB Slightly Bent Over Lateral Raises
55s x 8 / 15s x 15
100s x 5 PR / 20s x 8
100s x 5 / 20s x 8
85s x 6

I managed to finagle a few more pounds onto my dumbbells so I was able to press 100s. Never used that weight on DBs before so that felt pretty good. The last rep of both sets with 100s was a struggle, but both sets felt exactly the same, and as we all know, sets that force failure shouldn't feel the same. Chalk one up for Follidrone.

20 Degree Incline BB / DB Slightly Bent Over Lateral Raises
155 x 6 / 20s x 8
165 x 5 / 20s x 8
165 x 5 / 20s x 7

Again, my heavy sets felt exactly the same. I feel like the intra set recovery is far faster due to Folli.

Pec Deck / DB OHP
*70* x 6 / 55s x 5
*70* x 6 / 55s x 5
*70* x 6 / 55s x 5

Dips to Smith Incline Bench / BB Upright Rows to BB OHP
BW x 8 - 115 x 8 / 95 x 6 - 95 x 6
BW x 8 - 115 x 8 / 95 x 6 - 95 x 6
BW x 8 - 115 x 8 / 95 x 6 - 95 x 6

I'm trying to get more work in during my morning sessions so I've shortened up my rest periods a bit, but since I'm not really chasing the pump this month I'm going to short. I find that short rest periods for me during strength cycles don't really help.
 
mountainman33 said:
I find that short rest periods for me during strength cycles don't really help.
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I find them to be detrimental. I do like them from time to time if I am not working volume for the increased fitness and recovery aspect, but if it is a straight strength period, then I do not feel bad waiting 2-3 min between sets. I can take a 20% loss if I use a 30sec rest.
 
Huge PR, congrats buddy! It makes we want to flat DB press right now!!!!! Nice session though, I like the presses ss with lat raises.
 
pete8407 said:
Huge PR, congrats buddy! It makes we want to flat DB press right now!!!!! Nice session though, I like the presses ss with lat raises.
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Thanks Pete! The raises with presses gets a little daunting the further into the workout, especially with the incline stuff, but I've found it actually helps make me focus more on using my chest to move the weight to compensate for my fatigued delts.
 
WTF? After going #3 right before my workout this morning I jumped on the scale:

Invalid Link Removed

A bit of a jump. That would mean 9lbs. overall so far with a week left in a 4 week run of Follidrone.
 
Caught up in here. Congrats on the PR and the 9 lbs. Your pic looks leaner as well. You and Kisaj's squat numbers are "strong"!
 
kenpoengineer said:
Caught up in here. Congrats on the PR and the 9 lbs. Your pic looks leaner as well. You and Kisaj's squat numbers are "strong"!
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Thanks KP! kisaj still makes me feel like a chump on the weight though. 315 for 18 reps?! Crazy!
 
Back Day

Wide grip pull downs to warm, and I did some kind of oblique exercise after every working set to help with increased bodily circulation, and see if I can't lean up the midsection a little more.

Bent over BB Rows, Overhand / Side Bridges
135 x 8 / BW x 8 each side (ES)
185 x 6 / BW x 8 ES
225 x 5 (PR) / BW x 8 ES
225 x 4 (2 cheat reps after) / BW x 8 ES

It has been a while since I've tried more than 195 on overhand rows, but I went for 225 just to see what I could knock out. I was floored when I was able to get a full 5 reps. The second set felt pretty good, and I decided to add to cheat reps just to add a touch of heavy volume.

BB Rows, Underhand / V Twists
225 x 5 / 8 ES
185 x 6 / 8 ES

Wide V Handle Pull Ups to Suitcase Rows / Bicycle Crunches
BW x 5 - 65s x 6 / 20
BW x 5 - 65s x 6 / 20
BW x 5 - 65s x 6 / 20

I added the suitcase rows as a superset to get more trap activation after all the lat intensive work I had done to this point.

Wide Grip Pull Downs / Side Bridges
*190* x 6 / 6 ES
*190* x 6 / 6 ES
*190* x 6 / 6 ES

Burn outs:
Seated V Handle Cable Rows / BB Curls / Chin Ups / Incline DB Curls, 30 seconds rest between sets
*100* x 6 / 95 x 4 / BW x 5 / 20s x 6
*100* x 6 / 95 x 4 / BW x 5 / 20s x 6
*100* x 6 / 95 x 4 / BW x 5 / 20s x 6

Lats were feeling very worked at the end. Felt very pumped for a good 3 hours afterwards. We'll see how todays workout affects tomorrow's hamstring day. My schedule is back to a full workout week, no practice, since wife had to have surgery to fix her abs where my son busted through when she was pregnant with him. I have to be around the house as much as possible when the kids are home.
 
Nice PR! 225 for 5 on them BB rows is awesome as well. That burnout set at the end is intriguing me:) might have to give that a try!
 
pete8407 said:
Nice PR! 225 for 5 on them BB rows is awesome as well. That burnout set at the end is intriguing me:) might have to give that a try!
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I don't usually go for pumps during strength phases, but even with those low reps (and short rest periods) my back was very well pumped.
 
Nice PR brother.
225 is heavy for a strict BB row.

I try not to worry about if someone else is stronger than I am...Its a losing deal.
There is always someone stronger.
For example....Ronnie Coleman deadlifting 760 for reps then 800 for 2. at like 5% bodyfat just before the Olympia.

[video=youtube;TXjmLukuhiw]https://www.youtube.com/watch?v=TXjmLukuhiw[/video]
 
Just wish I could get my strength to translate to my squat. In college I could leg press 1,000 lbs. but maxed out on squats at 255 for 6 reps. Used to drive me nuts. 32" vertical, but weak a$$ squats.
 
Squats are not something that comes naturally to most people. That is why people gravitate towards the leg and hack press, IMO. I was never a natural squatter and had work on it for years to really understand how the slightest changes in breathing, core tightness, foot direction, etc can alter the whole lift. Everybody thinks that squats are a leg lift and they are right, but it is almost equally a core lift. That is why your situation is very common. Your legs are strong, but you may be lacking in your breathing and core strength.

It is also why I hated that smith machine article saying that 405 in a smith is the same as a rack. BS. Take someone that squats 405 in a smith and then move them to a free BB and see what happens.

Just my .02.
 
kisaj said:
It is also why I hated that smith machine article saying that 405 in a smith is the same as a rack. BS. Take someone that squats 405 in a smith and then move them to a free BB and see what happens.

Just my .02.
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Absolutely, they'd fold like a deck of cards.

I do have to admit, my technique on squats it's evolving, I've been tinkering with foot placement, stance width, hip hinge variations, etc. A lot of it was out of necessity due to my patellar tendonitis. Squats hurt my knees REAL bad at one point. But when I started to tinker I noticed my squat strength went up slightly just by making adjustments. I'll continue to work on those types off things though since you point them out.
 
My feet are generally about 6 to 8" outside my hips. My toes point out but not in an exaggerated manner, my feet always point parallel with my thighs. Sometimes I have to start pretty wide though until my knees are really warm.
 
Yep, makes sense. Try moving your feet closer to shoulder width. It may feel weird at first, but you'll be able to have a more up and down motion. With a wide stance, you naturally have somewhat of an in and then up motion, putting strain on your knees. 6-8" outside if your hips is pretty wide.
 
My knees hurt when I squat with the weight on my back. So I front squat alot more.
A good friend suggested its because my quads are alot bigger than my hams so Ive been bringing the hams up. It seems to be helping but...still hurts.
Ive tried everything you can imagine.
 
brundel said:
My knees hurt when I squat with the weight on my back. So I front squat alot more.
A good friend suggested its because my quads are alot bigger than my hams so Ive been bringing the hams up. It seems to be helping but...still hurts.
Ive tried everything you can imagine.
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That's where my tendonitis comes from, a serious leg strength imbalance. All I did in college was pressing, squatting, and plyometrics. Lead to weak hammies and really creepy knee cap alignment. When I gave hams their own day it really helped. My knees well never be normal, ever, but at least now I don't pass out from the pain when I bump my knees on something.
 
Yeah, if you are quad dominate, I could see how fr squats would be more comfortable. I added them years ago for the sole reason to build my quads because I am ham/glute strong.
 
kisaj said:
Yep, makes sense. Try moving your feet closer to shoulder width. It may feel weird at first, but you'll be able to have a more up and down motion. With a wide stance, you naturally have somewhat of an in and then up motion, putting strain on your knees. 6-8" outside if your hips is pretty wide.
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I wish I could get my knees closer, but when I do my knees pain shoots through the roof. It's only with a "wider" stance I can squat comfortably.
 
mountainman33 said:
That's where my tendonitis comes from, a serious leg strength imbalance. All I did in college was pressing, squatting, and plyometrics. Lead to weak hammies and really creepy knee cap alignment. When I gave hams their own day it really helped. My knees well never be normal, ever, but at least now I don't pass out from the pain when I bump my knees on something.
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Ever wake up and feel like there is water under your knees? I get that from so many years of skating and snowboarding and I used to live on gluclosamine so they wouldn't feel like 90 yo joints.
 
kisaj said:
Ever wake up and feel like there is water under your knees? I get that from so many years of skating and snowboarding and I used to live on gluclosamine so they wouldn't feel like 90 yo joints.
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Never had that. That sounds really uncomfortable.
 
kisaj said:
Ever wake up and feel like there is water under your knees? I get that from so many years of skating and snowboarding and I used to live on gluclosamine so they wouldn't feel like 90 yo joints.
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Damn that's crazy! That has to be uncomfortable
 
kisaj said:
Ever wake up and feel like there is water under your knees? I get that from so many years of skating and snowboarding and I used to live on gluclosamine so they wouldn't feel like 90 yo joints.
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I have the same issue. decades of snowboarding, surfing, skateboarding......owns the knees.

BLR is moving into a new larger warehouse.
1. so I can build a halfpipe in the back end
and
2. so I can full auto airsoft my employees in the balls when they stop working ;)
 
Oh god the things I would do to get shot in the balls with an air soft gun right now. Maybe I'll just buy an air soft gun, leave it on the table and watch porn really loudly while my gf is home. That might work
 
brundel said:
2. so I can full auto airsoft my employees in the balls when they stop working ;)
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That's funny sh!t right there. One of my delivery drivers could use some "motivation" like that.
 
This morning I did calves and hamstrings this morning, and it was a crazy good workout, but it's super busy here at work today so I'll give a quick bit info.

SLDLs
315 x 5 (PR, only able to get 3 before with strict form)
335 x 3 (PR. Never been able to SLDL 335 with strict form, EVER)

I have 3 days left of Follidrone now, and will be testing my 1RM on bench, DL, and OHP before the middle of next week. So far I've seen PH like results, and will be ordering a bottle for another 30 day run at the beginning of June. Pretty excited about that!
 
Very impressive! Congrats on the PRs. That is serious weight!
 
It was DAMN heavy! Felt really friggin' good though. My hammies hate me right now.
 
Man you've been making some solid gains in here. Strength, size and it looks like you've leaned up a little. I'm excited to see these 1RM's
 
hurdlemaker said:
Man you've been making some solid gains in here. Strength, size and it looks like you've leaned up a little. I'm excited to see these 1RM's
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Thanks HM. Curious about those 1RM weights as well. Should be interesting.
 
OMG do my hamstrings suck today!
 
brundel said:
My knees hurt when I squat with the weight on my back. So I front squat alot more.
A good friend suggested its because my quads are alot bigger than my hams so Ive been bringing the hams up. It seems to be helping but...still hurts.
Ive tried everything you can imagine.
Click to expand...

You've tried burning out your hamstrings with prone leg curls first? Meadows suggested it somewhere and since doing that before squats, it's made my squats better and more fluid.

... and IN on this thread ;)
 
kissdadookie said:
You've tried burning out your hamstrings with prone leg curls first? Meadows suggested it somewhere and since doing that before squats, it's made my squats better and more fluid.

... and IN on this thread ;)
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I read that too and completely forgot about that. I'll have to get into the habit of doing that on quad days.
 
kissdadookie said:
You've tried burning out your hamstrings with prone leg curls first? Meadows suggested it somewhere and since doing that before squats, it's made my squats better and more fluid.

... and IN on this thread ;)
Click to expand...

The issue is my hams are weaker so I dont know how taxing them first will help. Doesnt make sense.
Might help if I was Ham dominant but its the opposite. Unless Im missing something.

Can you link the thread?
 
brundel said:
The issue is my hams are weaker so I dont know how taxing them first will help. Doesnt make sense.Might help if I was Ham dominant but its the opposite. Unless Im missing something.Can you link the thread?
Click to expand...
It was on a podcast. It's not about hams being dominant or not, it's to get blood flow through your hips and hammies which helps make squats smoother surprisingly. Less chance for stiffness and cramps IMO.
 
Certainly cant hurt to try.
I have a buddy, IFBB pro. Pretty good leg structure. His recommendation was to train Hams with a priority and take days off quads.
...my quads are ok but Im top heavy as it is....I dont want to take OFF quads.
Its gotten better since my hams have come up a bit. They are decent now but I still am weak in the knees.

Ill try training Hams first and see if it feels better.
 
brundel said:
Certainly cant hurt to try.
I have a buddy, IFBB pro. Pretty good leg structure. His recommendation was to train Hams with a priority and take days off quads.
...my quads are ok but Im top heavy as it is....I dont want to take OFF quads.
Its gotten better since my hams have come up a bit. They are decent now but I still am weak in the knees.

Ill try training Hams first and see if it feels better.
Click to expand...

I've been doing 10, 10, 10 then 16 followed by 16 bottom partials, then finishing with a drop set. You get off the machine and you're all shaky. Rest a little bit, do some warm up squats then you're working sets. Don't even think about my hamstrings anymore whilst doing squats. Lol. It's like they aren't there.
 
kissdadookie said:
It was on a podcast. It's not about hams being dominant or not, it's to get blood flow through your hips and hammies which helps make squats smoother surprisingly. Less chance for stiffness and cramps IMO.
Click to expand...

It's also about antagonistic muscle fatigue. Your muscles on opposite sides work to release, not just contract, during a set. If you do leg curls first to fatigue your hams then your quads have less "resistance" during their work sets. Kind of an over simplification but you get the idea.
 
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