thundergod
Well-known member
All-Father decrees that henceforth and forevermore, this thread shall be called,
THE BASTION OF BLESSED BATTLE-BORN BERZERKERS
Invalid Link Removed
A Squatter's Rites
- Thread starter Resolve
- Start date
All-Father decrees that henceforth and forevermore, this thread shall be called,
THE BASTION OF BLESSED BATTLE-BORN BERZERKERS
Invalid Link Removed
Resolve
The BPS Rep
Guess I should update on the last couple days of lifting.
Friday was legs:
Front Squats: worked up to a triple with 295, attempted 315 and called it after one rep, as my form was crap. Not bad, though, but not great. Followed this up with...
Good Mornings: Triples here too, off the pins with a wide stance. Worked up to 315 and killed it. These are an unwieldy movement for a guy as tall as I, each rep is very slow and deliberate, to keep weight where it needs to be distributed.
Finished off the AM workout with calf raises. In the afternoon, I went back for some circuit training, consisting of:
I did 5 circuits
Snatch-Grip DLs: worked up to a triple with 445, paying real close attention to all the tips Sam gave me. So far, it's helping a lot - wider grip, lower hips, pull back like crazy.
Leg exts: 20 reps with 300
Split Squats: 20 reps with bw
Walking Lunge: 20 reps with bw
finished again with smith calf raises working up to 585 for 8 and dropping set that all the way down to 135 and failure.
Saturday was upper body.
AM;
Overhead Pin Press: Top set was 195 for 3. Only thing holding me back was pain in the elbow. OHP are pretty much the only movement that still elicit a lot of pain. I've been warming up for them like crazy - I did about 10 sets of this movement, but it's still tender. I'll get there, and I'm gonna take it slow and heal things up good.
Incline Press: Worked up to 205 with 8sec eccentrics for triples. BORING and easy.
Weighted Dips: That's right, who did dips with +60lbs? It's nothing compared to weight I was moving last year, but it's way better than a month ago!
Finished off with super slow tricep extensions done by feel.
PM.
Weighted Pull-ups: Worked up to +90 for 5reps. I was trying to emphasize the "peak contraction" and hold each rep at the top for a sec or two. That was tough on that last set! Followed this immediately with
Dropset of Cable Pullovers: 140 down to 100 taken to failure
Parallel grip Pull-downs to face: I don't even remember the weight I used here. It's a rear-delt/shoulder health movement and squeezing the involved muscles is the important part, not the load, but it was around 100lbs. I did sets 0f 15-20.
Super Slow Cable-Curls: 4x6 with 140, 5sec concentric, 1sec squeeze, 5sec eccentric. Great for warming up the bis.
Preacher Bench Tri-set: 80lb for 5tri-sets. First I did 10reps of spider curls, walked around to the other side of the bench, did 10 regular preachers then just bb curls to failure. OMG, talk about a test of will. Thank God for my wife, she's sadistic, but forced me to complete each rep.
Finished off with some light machine preachers for sets of 12, just to fill in that pump.
Friday was legs:
Front Squats: worked up to a triple with 295, attempted 315 and called it after one rep, as my form was crap. Not bad, though, but not great. Followed this up with...
Good Mornings: Triples here too, off the pins with a wide stance. Worked up to 315 and killed it. These are an unwieldy movement for a guy as tall as I, each rep is very slow and deliberate, to keep weight where it needs to be distributed.
Finished off the AM workout with calf raises. In the afternoon, I went back for some circuit training, consisting of:
I did 5 circuits
Snatch-Grip DLs: worked up to a triple with 445, paying real close attention to all the tips Sam gave me. So far, it's helping a lot - wider grip, lower hips, pull back like crazy.
Leg exts: 20 reps with 300
Split Squats: 20 reps with bw
Walking Lunge: 20 reps with bw
finished again with smith calf raises working up to 585 for 8 and dropping set that all the way down to 135 and failure.
Saturday was upper body.
AM;
Overhead Pin Press: Top set was 195 for 3. Only thing holding me back was pain in the elbow. OHP are pretty much the only movement that still elicit a lot of pain. I've been warming up for them like crazy - I did about 10 sets of this movement, but it's still tender. I'll get there, and I'm gonna take it slow and heal things up good.
Incline Press: Worked up to 205 with 8sec eccentrics for triples. BORING and easy.
Weighted Dips: That's right, who did dips with +60lbs? It's nothing compared to weight I was moving last year, but it's way better than a month ago!
Finished off with super slow tricep extensions done by feel.
PM.
Weighted Pull-ups: Worked up to +90 for 5reps. I was trying to emphasize the "peak contraction" and hold each rep at the top for a sec or two. That was tough on that last set! Followed this immediately with
Dropset of Cable Pullovers: 140 down to 100 taken to failure
Parallel grip Pull-downs to face: I don't even remember the weight I used here. It's a rear-delt/shoulder health movement and squeezing the involved muscles is the important part, not the load, but it was around 100lbs. I did sets 0f 15-20.
Super Slow Cable-Curls: 4x6 with 140, 5sec concentric, 1sec squeeze, 5sec eccentric. Great for warming up the bis.
Preacher Bench Tri-set: 80lb for 5tri-sets. First I did 10reps of spider curls, walked around to the other side of the bench, did 10 regular preachers then just bb curls to failure. OMG, talk about a test of will. Thank God for my wife, she's sadistic, but forced me to complete each rep.
Finished off with some light machine preachers for sets of 12, just to fill in that pump.
Resolve
The BPS Rep
Only had time to lift once yesterday, since I was lecturing in the morning.
I did box squats, rack pulls and hack squats.
For squats, I couldn't find the box I regularly use, so I used one about 4-6" higher. Worked up to 405 for 4 solid reps.
Rack Pulls, I worked up to an explosive 505 and moved on.
Hack Squats went up to 335 for 5, coming to a dead stop at the bottom of each rep and exploding up. Drop-setted back down to 135 to finish.
Supersetted everything with various calf raises.
I did box squats, rack pulls and hack squats.
For squats, I couldn't find the box I regularly use, so I used one about 4-6" higher. Worked up to 405 for 4 solid reps.
Rack Pulls, I worked up to an explosive 505 and moved on.
Hack Squats went up to 335 for 5, coming to a dead stop at the bottom of each rep and exploding up. Drop-setted back down to 135 to finish.
Supersetted everything with various calf raises.
VolcomX311
Legend
How low are you pulling the racks from? Do you stop and go? Or do you stay in a hang until you're done?
and you give lectures? Damn!
Resolve
The BPS Rep
Rack pulls are touch'n'go until I hit 500. Then, I reset between each rep. I'm pulling from just below the knee, with a wide grip - index fingers outside the "power ring"
Yeah, it was just on my current project. Nothing special. I'm working on my qualifying exam right now and have to have the abstract ready by Monday, so I'm stressing about that big time right now.
Tomahawk88
Well-known member
And here I am stressing about giving a 5 minute speech lol.
VolcomX311
Legend
I don't even like walking in front of the class to get to my seat, lol.
VolcomX311
Legend
Brain and brawn, you'd be a the model Renaissance mayne back in the day. I just don't know about you in calf high tights and a pirate shirt.
Tomahawk88
Well-known member
Haha it is only a class of 10 others if everyone shows up. Not much to look at either :happysad: So it kind of helps but still nervous gradewise no matter what.
Haha I wouldnt challenge this big guy. Makes me look like a damn dwarf lol.
VolcomX311
Legend
Compared to Resolve we're like Frodo and Samwise from Lord of the Rings. Where's the tator stew?
Resolve
The BPS Rep
It's a life goal of mine to someday be worthy of the term renaissance man. I have to improve my art and music first though.
Public speaking is always a bit hard. Just know your material and relax. I actually never practiced yesterday's lecture. Made the slides and did it because I spend all day every day neck-deep in the info I was presenting.
POH-TAY-TOES!
Tomahawk88
Well-known member
Im doing a speech about "belly full" lol.
Resolve
The BPS Rep
Alright, it's been a few days. I'm not gonna update on everything that I've done, but I wanted to mention this morning's workout because it ROCKED.
I did DE deads supersetted with BB hacks, and I finally feel like I finding my old groove for pulling. Great hip drive, pulled back and through my heels, with a lot of explosive force.
Started off using a snatch grip, and as the weight increased I gradually narrowed to an alternate grip with ring-fingers on the power ring, so still pretty wide. The pulls just felt... fluid.
I did 7 work sets, waving up and down from 315 to 405 twice all for triples. Then, I'd step in front of the bar and do hack triples to help my quad strength from the floor.
I followed up with deficit pulls on a 5" box. Only used 245 on these, as they're really for technique more than anything else, and that's a long way to pull for my lanky frame.
Finished with seated calves and db dorsiflexion.
Going back this afternoon for core strength, good mornings and grip work.
I did DE deads supersetted with BB hacks, and I finally feel like I finding my old groove for pulling. Great hip drive, pulled back and through my heels, with a lot of explosive force.
Started off using a snatch grip, and as the weight increased I gradually narrowed to an alternate grip with ring-fingers on the power ring, so still pretty wide. The pulls just felt... fluid.
I did 7 work sets, waving up and down from 315 to 405 twice all for triples. Then, I'd step in front of the bar and do hack triples to help my quad strength from the floor.
I followed up with deficit pulls on a 5" box. Only used 245 on these, as they're really for technique more than anything else, and that's a long way to pull for my lanky frame.
Finished with seated calves and db dorsiflexion.
Going back this afternoon for core strength, good mornings and grip work.
VolcomX311
Legend
Goddang, Deads superset to Hacksquats, my gawd, that's burn city USA right there.
Glad to hear you feel your form has fallen back into place :afro:
Glad to hear you feel your form has fallen back into place :afro:
Resolve
The BPS Rep
Thanks man, it really lifted my spirits. It's been a LONG week and it was fantastic to really smash that workout, even if it was only dynamic effort work.
Today was the 14th day in a row without a break that I spent in the lab. I am stressed, overworked and dead on my feet. I spent the day taking 256 pictures of fluorescent cells through a microscope - it's supposed to be automated but the focus is messed up, so I had to do it manually. I am taking a 3-day weekend and I will disembowel anyone who tries to stop me.
And I'm taking the lady out to Texas de Brazil tomorrow.
Oh and I went back to the gym this afternoon for narrow stance GMs, gripwork and abs.
Today was the 14th day in a row without a break that I spent in the lab. I am stressed, overworked and dead on my feet. I spent the day taking 256 pictures of fluorescent cells through a microscope - it's supposed to be automated but the focus is messed up, so I had to do it manually. I am taking a 3-day weekend and I will disembowel anyone who tries to stop me.
And I'm taking the lady out to Texas de Brazil tomorrow.
Oh and I went back to the gym this afternoon for narrow stance GMs, gripwork and abs.
VolcomX311
Legend
What's Texas de Brazil? It sounds like a combination of two great culinary hot spots for MEATS.
thundergod
Well-known member
Alright, it's been a few days. I'm not gonna update on everything that I've done, but I wanted to mention this morning's workout because it ROCKED.
I did DE deads supersetted with BB hacks, and I finally feel like I finding my old groove for pulling. Great hip drive, pulled back and through my heels, with a lot of explosive force.
Started off using a snatch grip, and as the weight increased I gradually narrowed to an alternate grip with ring-fingers on the power ring, so still pretty wide. The pulls just felt... fluid.
I did 7 work sets, waving up and down from 315 to 405 twice all for triples. Then, I'd step in front of the bar and do hack triples to help my quad strength from the floor.
I followed up with deficit pulls on a 5" box. Only used 245 on these, as they're really for technique more than anything else, and that's a long way to pull for my lanky frame.
Finished with seated calves and db dorsiflexion.
Going back this afternoon for core strength, good mornings and grip work.
Good stuff bruder. Glad to see you finding your "groove" on the Deads.
I have just a few deadlifting tips that will help the taller athlete:
Keep hips low.
Pull the bar hard into your shins.
Shift weight onto your heels, not the balls of your feet.
Pull hard while thrusting hips forward and driving your head and shoulders backwards.
Instead of concentrating on pulling weight from floor, imagine you are trying to thrust your feet through the floor.
These tips helped me when I was headstrong into deadlifting.
Hope they help you too, big man. :thumbsup:
Resolve
The BPS Rep
Your tips are exactly what I've started striving for when I pull, it's like a checklist.
Man, it feels SO GOOD to have a day off from work/school! :dance2:
And, I incline pressed 225 for an easy triple this morning without pain. It's silly, the weight isn't even hard for my chest, it's only my weak elbow that's the problem. Nonetheless, it felt good to be pressing over 200 again, even if I'm still in the dinky weight range.
Man, it feels SO GOOD to have a day off from work/school! :dance2:
And, I incline pressed 225 for an easy triple this morning without pain. It's silly, the weight isn't even hard for my chest, it's only my weak elbow that's the problem. Nonetheless, it felt good to be pressing over 200 again, even if I'm still in the dinky weight range.
VolcomX311
Legend
Progress is progress. Whenever I have to re-start dead lifting again, I'm usually just happy to be doing it. Racks are the best I can do right now, but if I were to go off the floor, I'd probably have to stop myself at 315 to prevent a serious re-aggravation of my low back.
Resolve
The BPS Rep
Your back is giving you trouble again? Dang it, man I'm sorry.
I need to pay better attention in your log.
VolcomX311
Legend
Your back is giving you trouble again? Dang it, man I'm sorry.
It's cool. I can do almost everything else and granted Dead lifts are my favorite lift, the culmination of "everything else" makes not being able to dead lift bearable.
thundergod
Well-known member
Your back is giving you trouble again? Dang it, man I'm sorry.
Yeah, but big ol' Sam has been rack-deading small cars as of late.
Volcom, just keep dropping that stop pin lower and lower each week and see how the added range of motion effects that lower lumbar area. You may not be able to go all the way to the floor, but any extra ROM will be an improvement.
Have you considered light-weight Good Mornings to strengthen that weakened area? They really help. Probably the single best assistance exercise for deadlifting......period.
Irish Cannon
Legend
All this talk of pulling is making me feel bad about myself. - I can't remember the last time I DL'ed. Ever since I left Mich my lifts have been sucking. Squat is pretty stable, but Bench is awful...DL may actually be okay.
- I can't remember the last time I DL'ed. Ever since I left Mich my lifts have been sucking. Squat is pretty stable, but Bench is awful...DL may actually be okay.
Resolve
The BPS Rep
If the erectors are weak, GMs are definitely the medicine. Front squats, of all things also really helped my DL last year; the core strength and quad strength both really carried over well, but that's another issue.
Irish Cannon said:
Lol, join the club. My bench is around 55% of what it was when you visited. We'll get back up to the height of previous glory, it'll just take some time.
Go hit the gym and pull with those thick thighs of yours!:drillsergeant:
oufinny
Well-known member
I come in here and you all talk about weak numbers, they are my HIGH numbers... sheesh, you people! I need to start doing good mornings, my lower back is a major limiting factor for me and my form on squats sucks too so it needs a lot of work as well.
Resolve
The BPS Rep
Box Squats were what finally solidified proper squatting form for me. Give 'em a go sometime.
oufinny
Well-known member
Will do and my gym has many different boxes for that very purpose.
Resolve
The BPS Rep
Nice. Just remember to squat back onto the box, not down, and to treat the box as if it were made of glass - don't slam down onto it, descend gingerly. Then begin your ascent by pulling your shoulders and erectors back as you push up through your hips off the box, basically doing a back extension at the same time the you press up with your legs.
Tomahawk88
Well-known member
Damn homie if that doesnt get u pumped Idk what will. Just hearing that stuff makes me want to hit something :aargh: lol.
Resolve
The BPS Rep
The mediocrity in the world, as well as the need for novelty, saddens me.
Anyways, I feel like doing a detailed update today, so here's how things stand:
This morning's workout:
Clean and Presses: (strict presses, no leg drive)
Empty bar x a bajillion to loosen up my elbows
135 x3 w/8sec Ecc
155 x3 w/8sec Ecc
175 x3
185 x3 (tiniest bit of leg drive on the third rep, darn it!)
165 x3 w/8sec ecc
175 x3
180 x3
Pin Press:
225 x3 8s E
205 x3 8s E
215 x3 8s E
225 x3 8s E
245 x3
215 x3 8s E
225 x3 8s E
245 x3 with slowed eccentric but I didn't count
Giant Set:
Flat DB with 70s for 10, Flat flies with 40s for 10, Overhead Exts 8s E for 8, YTWs with 15s for 8.
Ran through this bad boy 3 times and I was done.
This evening's workout:
Parallel-Grip Pull-down to face: 100 for 3x10. Worked the rhomboids, rear delts and lower traps well.
Tri-set:
High Pulley Flies to face with 50-70 for 8-12, same flies to navel 8-12, hammer curls with 50s to 60s for 6 with 2sec hold at 90degrees.
5x through.
Reverse BB curls: 5x8 with 95, 2sec squeeze at top
Cable Overhead Exts: 50-70 for 5x8 w/8s E
ss'd w/Cable Curls: 140, 150, 160 for 5x8
Seated Incline curls: 30s for 5 "21s"
Incline Skulls: 45 for 5x8 w/8s E
Finisher:
Empty Bar Overhead Exts to failure, Pec Deck at eye level to failure with 100
What I lack in strength right now, I make for in effort.
VolcomX311
Legend
The mediocrity in the world, as well as the need for novelty, saddens me.
Anyways, I feel like doing a detailed update today, so here's how things stand:
This morning's workout:
Clean and Presses: (strict presses, no leg drive)
Empty bar x a bajillion to loosen up my elbows
135 x3 w/8sec Ecc
155 x3 w/8sec Ecc
175 x3
185 x3 (tiniest bit of leg drive on the third rep, darn it!)
165 x3 w/8sec ecc
175 x3
180 x3
Pin Press:
225 x3 8s E
205 x3 8s E
215 x3 8s E
225 x3 8s E
245 x3
215 x3 8s E
225 x3 8s E
245 x3 with slowed eccentric but I didn't count
Giant Set:
Flat DB with 70s for 10, Flat flies with 40s for 10, Overhead Exts 8s E for 8, YTWs with 15s for 8.
Ran through this bad boy 3 times and I was done.
This evening's workout:
Parallel-Grip Pull-down to face: 100 for 3x10. Worked the rhomboids, rear delts and lower traps well.
Tri-set:
High Pulley Flies to face with 50-70 for 8-12, same flies to navel 8-12, hammer curls with 50s to 60s for 6 with 2sec hold at 90degrees.
5x through.
Reverse BB curls: 5x8 with 95, 2sec squeeze at top
Cable Overhead Exts: 50-70 for 5x8 w/8s E
ss'd w/Cable Curls: 140, 150, 160 for 5x8
Seated Incline curls: 30s for 5 "21s"
Incline Skulls: 45 for 5x8 w/8s E
Finisher:
Empty Bar Overhead Exts to failure, Pec Deck at eye level to failure with 100
What I lack in strength right now, I make for in effort.
lol, you and me both! Clean and Press without the leg drive makes for a good shoulder workout and tiring as all hell too!
Resolve
The BPS Rep
I just keep in mind that no one is always on the top of their game, and even though I'm far from my peak condition, I'm still one of the biggest, strongest guys in my gym. Tells you how lame my gym is.
VolcomX311
Legend
I just keep in mind that no one is always on the top of their game, and even though I'm far from my peak condition, I'm still one of the biggest, strongest guys in my gym. Tells you how lame my gym is.
Yeah right, you're a pretty burley dude, not to mention you're tall. I could say I'm in the upper echelon at my gym, but my gym is also heavily populated by kids from the nearby high schools, so whatev.
oufinny
Well-known member
I just keep in mind that no one is always on the top of their game, and even though I'm far from my peak condition, I'm still one of the biggest, strongest guys in my gym. Tells you how lame my gym is.
We should all get together and see how burly we are at Metroflex where I am... when there are guys training for power lifting and strongman around, you can't help but feel pretty insignificant. That said, unlike 24 hour and some of the other gay gyms out there populated by miscreants and the general low end of society (fratastic d bags and HS football players, lol!), people give respect for trying where I am. That in and of itself is a massive motivator and there is not one ounce of negativity I have ran across. People are singing and dancing together to "We Are The World" but if someone needs advice, help, coaching, spotting it is a no questions asked YES every time. Makes you want to go lift even on the days where your motivation is complete crap.
Irish Cannon
Legend
Pretty sick looking sessions you're putting in, Resolve. I dig it. I'd love to plan a week of balls-to-the-wall training out there in Dallas with you. I'm in serious need of some shock-therapy when it comes to lifting.
Totally out of the loop on this log (life tends to put a damper on forum reading), but you're still at 24hr Fitness, rt?
Totally out of the loop on this log (life tends to put a damper on forum reading), but you're still at 24hr Fitness, rt?
Resolve
The BPS Rep
Man, that is EXACTLY what I want in a gym! I know that I nothing special, but I have nothing to learn from the guys around me at my current gym, and I WANT TO LEARN! I'd love to have at least a few guys who could coach me a bit.
Thanks, man. And you know you're always welcome in our little house. I'm gonna start bulking in 3-weeks or so, which should lead to some all out training goodness.
Yes, Im still at 24hr. Been looking for another gym, but haven't found anything better, sadly.
Resolve
The BPS Rep
If I ever have the time to get away and we make it down to Houston, that would be one kick ass time! :afro:
Resolve
The BPS Rep
There are mighty things planned for this coming summer, good sir. Mighty things indeed. :biglaugh:
oufinny
Well-known member
Absofrigginglutely big guy! That is what I like to hear. Better get these now as they won't be around for long sadly.
AZMIDLYF
Legend
Very nice! I was going to jump on the PP AndroMass wagon but decided to watch and wait after the mass bailout.
Resolve
The BPS Rep
Won't matter for what I have in mind.
The price is the limiting factor there, IMO. While I do think the compound has potential, it's cost greatly reduces its feasibility.
However, I will say that Andromass had little to do with my departure from PP, or of any rep as far as I'm aware.
Irish Cannon
Legend
Can't wait to hear about this one.
Resolve
The BPS Rep
All in good time, my friend. Things still need to be finalized.
And it's good to see you in here, man!
I've got a 3day update to make, so I'll abbreviate:
Friday:
AM DLs and Hacks: Top set was 425 for a triple, attempted 455 and made a nice single, but I was gassed from 10 total supersets and called it.
PM GMs, Rows, Cable Pullovers and Leg Exts: PR on GMs 3x365 and a single with 405. DB rows used fat grips on the 125s and held each rep at the top for 2-count, Pullovers were just for a pump and they did their job. Leg Exts were 4x15-20 w/300.
Saturday:
AM OH Pin Press: Top set was 225 for 3. Gettin' back up there. Still some pain in the elbow.
Inc Press: Worked up to 225 for 3 with 8sec eccentric. OUCH. 225 has never felt so heavy.
Dips: Forgot my dipping belt. Just did BW for 6x10
PM Incline Press: 5x15 with 135-185, wide grip, no lockout
Inc DB Flies, Preacher Curls, Spider Curls, Machine Preachers, Triceps Extensions.
This morning:
Box Squats: BAM! Awesome triple with 405. Best form and most control in a long time. Could've forced another two but didn't want to compromise technique.
Rack Pulls: Several sets with fat grips and pronated grip (i.e. grip work), then bumped weight and switched to alternate grip on the bar. Worked up to an easy single with 515.
Really feel like my strength is returning now. WOOT
thundergod
Well-known member
Great workouts Resolve. Solid work done there. And I'm glad to hear that the strength is returning to your pressing movements.
Do you wear a wrap or sleeve on that elbow when lifting? I wear slip-on neoprene sleeves that support the elbows and keep the area warm.
Do you wear a wrap or sleeve on that elbow when lifting? I wear slip-on neoprene sleeves that support the elbows and keep the area warm.