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Atanocc 531 SVR log

Nice paused sqauting man
I'm still try to sort out the glute thing myself with some input from lou I think I got it in my head
 
atanocc said:
Yea I press so hard I pop myself off the bench. Lol naw I'm not sure why I do that. My positioning needs some work so that I'm glued to the bench
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I honestly don't even kno what I said in place of the stars AM decided to put in. I'm confused lol

Either way. Solid amount of weight to be pausing
 
Duramaxhd said:
Nice paused sqauting man I'm still try to sort out the glute thing myself with some input from lou I think I got it in my head
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Yea saw that on ur log. I think duffin had some vid on that but for deads but I think it's applicable for squats as well. It's where he was talkin about glute training. And the end position on rdls can determine wether or not ur activating ur glutes fully
tyga tyga said:
I honestly don't even kno what I said in place of the stars AM decided to put in. I'm confused lol Either way. Solid amount of weight to be pausing
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Lolol I was like what but all good. Thanks tho man I'm making it my goal to bring my squat up this year. Hopefully this is a big step forward to a bigger squat
 
tyga tyga said:
I honestly don't even kno what I said in place of the stars AM decided to put in. I'm confused lol

Either way. Solid amount of weight to be pausing
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L-ockout

liftandswim said:
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Here's a vid that might help you stay glued to the bench. A trick I'm definitely going to try
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Nice.... I don't know if my gyms bench will hold the band that way, but imma try.

atanocc said:
sucks I don't have bands at my gym. Well I can't find em. I'll ask the front desk or something
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If not it's well worth picking some up, IMO, just for the banded work.
 
Duramaxhd said:
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Good starting set
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This is what I got. Worth every penny. Sign up for the newsletter, he sends out discounts all the time.

Sean1332 said:
Not where your body makes contact on it. Doesn't move a bit. $3 in the kitchen section.
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I'll try this. I need to give everyone something else to stare at. lol
 
Go get the bands at Walmart!
 
atanocc said:
Now that's what im talkin bout. Anything wrong w/ getting bands from there??
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I like mine so far. They have 3 different sizes and they're made by Gold's Gym. They range from $15-$21 depending on the size.
 
atanocc said:
Now that's what im talkin bout. Anything wrong w/ getting bands from there??
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Nope. That's where I started. Granted, I couldn't find flat bands there.

puccah8808 said:
I like mine so far. They have 3 different sizes and they're made by Gold's Gym. They range from $15-$21 depending on the size.
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EliteFTS sells them individually starting at like $5 up to 30-ish (maybe). That pack is expensive because it comes with 8-9 bands.

If you want just 1-2 I'd still go the EliteFTS route.
 
OHP (paused reps)
125 x 5
145 x 5
160 x 9 Invalid Link Removed

145 x 5 wide grip
125 x 12 bodybuilder style wide grip tempo

Inbetween sets
Pull ups
12,12,10,10
Face pulls
6 x 10

Wide grip bench
185 x 3
205 x 3
215 x 3 x 4 Invalid Link Removed
185 x 2 x 10 Invalid Link Removed
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Any critiques?? I left the the dish mat at home cuz it was dirty but I compensated by wearing a dego and had my shoulder blades stick to the pad

Db bench
75 x 10
85 x 10
100 x 10
incline
55 x 12
High inline
45 x 15 neutral grip
35 x 15 neutral grip

Single arm cable rows
3 x 10

I'm weak on the wide grip bench so decided to hit that since I've done cg already this week on bench day. Felt good today. My shoulders were pretty decent. Pump was not as great as previous sessions but I'm in need of dinner at a buffet. Ehh all good Im working at the restaurant this weekend so I'll fill up then.
 
Allen coming through with the OHP of the week. Nice.

I by no means am a pro-bencher, but I've been taught to shorten my ROM by hitting just below the chest instead of going straight down. This also helps to activate the lats. DMax posted a video on it recently.
 
Went to the gym this morning. Did some active recovery. Stretching rolling and what not

Calves presses
Plate SLDL
Pull ups
Chins (hit 20 reps straight, haven't done that in awhile)
Squats
Bench
Curls

Just kept it moving. Nothing heavy. Nothing to fatigue. Just did nothing more than a plate on bench n squat. Just form work and bar path. Moved grip on bench to pinky on ring (my normal grip) and it was loading up nicely on the bottom position. I worked the squat as I practiced before with sitting back harder and it felt great on the lower back since I'm keeping a tighter lower back compared to previous sessions. So overall a great recovery/ form work sesh.
 
So I got bytched at for dropping the bar too hard. I apologized for ruining his morning but he kept going on about gym etiquette and how I'm bending the bars. I need to change gyms


Sumos
345 x 5
385 x 3 got bytche at here
435 x 1
455 x 1
495 x 1
515 F

Ssb
- work up
300 x 1
330 x 1
High bar squats
315 x 3
335 x 2

Bb rows
185 x 10,10,12

Rack pulls
-knee level
405 x 3 x 5

Blahh. Guy ruined my mood today. That's why I don't want to deadlift in the AM. Did high bar cuz I felt like it. Did a few sets of 10 then decided to just work up.
 
Missed yesterday's update. Glad you're getting that lower back in groove.

Wtf was that guys deal? I woulda walked away....
 
RegisterJr said:
Missed yesterday's update. Glad you're getting that lower back in groove. Wtf was that guys deal? I woulda walked away....
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I was DLing next to him while he was doing crunches on the floor. So that's the main reason I apologized since I wasn't paying attention that he was right there. I had my music on loud too so not sure how hard I was dropping it. But other then that I mean I don't slam on purpose, i just drop the weight so I don't waste energy on the negative. I'm just annoyed how he had to go on and say things like I don't know how to deadlift. I wasn't in the mood to argue so after I said sorry I just walked away and continued my work. Now I'm going to have bad energy everytime I come in the gym since I see this guy everyday.
 
atanocc said:
So I got bytched at for dropping the bar too hard. I apologized for ruining his morning but he kept going on about gym etiquette and how I'm bending the bars. I need to change gyms Sumos 345 x 5 385 x 3 got bytche at here 435 x 1 455 x 1 495 x 1 515 F Ssb - work up 300 x 1 330 x 1 High bar squats 315 x 3 335 x 2 Bb rows 185 x 10,10,12 Rack pulls -knee level 405 x 3 x 5 Blahh. Guy ruined my mood today. That's why I don't want to deadlift in the AM. Did high bar cuz I felt like it. Did a few sets of 10 then decided to just work up.
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I probably would've said something to the effect of "show me how you would do it with this weight".
 
I do a relatively slow negative and it's still loud. It's a heavy a** DL.

Gah... It irritates me that he said anything.
 
turff49 said:
I probably would've said something to the effect of "show me how you would do it with this weight".
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Yea I mean he's the type to do touch n go deads, and squat a few inches high and bench with his asss completely off the bench. But I didn't even go there
 
The guy is a gym jerk! Probably jealous of your numbers. If you have a Tractor Supply Company near you the pick up a horse stall mat. It's about 3/8 inch thick rubber. Cut it into 2x2 squares and used these under the plates of the DL bar. When you drop the bar the rubber will cushion the blow.
 
kenpoengineer said:
The guy is a gym jerk! Probably jealous of your numbers. If you have a Tractor Supply Company near you the pick up a horse stall mat. It's about 3/8 inch thick rubber. Cut it into 2x2 squares and used these under the plates of the DL bar. When you drop the bar the rubber will cushion the blow.
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Well they do have rubber yoga mats that I can use. But the main thing he was saying was when I drop the weights it bends the bar?? I mean in dropping the bar straight down flat am I right? So I'm not sure how would it bend the bar
 
atanocc said:
Well they do have rubber yoga mats that I can use. But the main thing he was saying was when I drop the weights it bends the bar?? I mean in dropping the bar straight down flat am I right? So I'm not sure how would it bend the bar
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Agree with you:
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He'd hate my gym and you would love it. People drop DB's all the time. They get bent, and sometimes even snap.easy repair though. If a guy wants to keep his equipment prestige then he shouldn't use it! And this guy doesn't own the gym so just tell him to shut the F up. Barbells do bend over time from wear and tear. Bars are relatively cheap considering how much they get used day in day out.
 
turff49 said:
He'd hate my gym and you would love it. People drop DB's all the time. They get bent, and sometimes even snap.easy repair though. If a guy wants to keep his equipment prestige then he shouldn't use it! And this guy doesn't own the gym so just tell him to shut the F up. Barbells do bend over time from wear and tear. Bars are relatively cheap considering how much they get used day in day out.
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Lol my gym is the complete opposite from morning and night gym goers. It's like night and day. I used to go late nights and never had an issue since everyone dropped weights, throw DBs and never rerack their weights. It's the morning crowd that ain't use to people like that. If he ever went at night, he'll have a heart attack on how much people abuse the equipment. He don't even know
 
Next just walk over to him with 500 on the bar and staple him to the floor and walk away

Good job regardless
 
Duramaxhd said:
Next just walk over to him with 500 on the bar and staple him to the floor and walk away Good job regardless
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Thanks man. That would be awesome.
liftandswim said:
If he doesn't work there, you don't have to please him. It's not his gym.
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Yea true but I do get where he comes from when destroying the equipment. But his logic of me bending bars by dropping it Just doesn't make sense. If only he got a chance to see how much worse it gets at night and how they treat "his" fragile equipment
 
If Castleberry's bar doesn't bends when he's repping out 900+ on his bench and squats, then I think you're fine.

:dance:
 
Just noticed your AVI. Nice ripped back! Looking beastly!
 
Bench
Warm up work up
210 x 5
240 x 3
265 x 1 felt dumb heavy, delts still had some DOMs
-I almost shut it down here but I said **** it let me work back up with a closer grip to take the stress off my delts
Closer grip ( pointer next to smooth) paused
225 x 1
245 x 1
265 x 1
275 x 1
280 x 1
300 x 1 tng

Chins
10,10,10,8,8,8

Dips
Bw x 3 x 10
45 x 10
90 x 8
135 x 4,4 I had to regroup because The plates were swinging too much

Hs rows
4 x 10
 
liftandswim said:
Strong ass dips!
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Duramaxhd said:
Strong benching Holy crap and those dip Damn!!!!
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Thanks fellas. I'm happy that I saved this session. It was all going pretty crappy up until I used a closer grip. Everything was heavy and I just didn't have the drive to push heavy singles today. But worked back up and got my second wind. I'll post up the dips in a sec. Didn't record the bench because it was going so damn crappy and had to use my phone for music.
 
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Here is the first 4 reps of dips. U can see how I was swinging to much so had to reset.
 
Another thing u can try if u get some bands is band resisted dip Jayson has been doing them this training cycle leading into the arnold and it's improved his bench

With the recent dip talk in other logs I feel like I need to implement them
 
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