Atanocc 531 SVR log

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Ssb 260 x 10 knees track forward abit as I watch it, any thing to fix that? It's maybe due to sitting back and then as I break parallel my hips get pushed forward caused the knees to also go
 
Yeah, I have to break out of my norm and treat her ever so often. Let her know I don't take her for granted. Good women are hard to find lol
 
atanocc said:
Invalid Link Removed Ssb 260 x 10 knees track forward abit as I watch it, any thing to fix that? It's maybe due to sitting back and then as I break parallel my hips get pushed forward caused the knees to also go
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Funny you say that. I just saw a great vid on this exact thing. Watch this one and part 2. They aren't very long and teach exactly what you're looking for.

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RegisterJr said:
Funny you say that. I just saw a great vid on this exact thing. Watch this one and part 2. They aren't very long and teach exactly what you're looking for. Invalid Link Removed
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H/t Duramax, I believe.
 
Your shins aren't gonna stay vertical unless you grt very wide. I don't think your knees track all that bad myself.
 
Damn had the runs today at the gym. Something that I ate yesterday.

Bench
-paused till 250
Work up
195 x 3
225 x 3
250 x 4,3,3
Feeling heavy today. Almost shat myself a few times smh

Chins
5 x 10

Dips
Bw x 2 x 15
45 lb x 20

Hs bench
3 x 8
Hs rows
4 x 10

Smith press
3 x 15

Lateral raises
Front raises

-damn I'm mad that I had the runs today. Messed me up. Had to go to the bathroom to check a few times if I shat myself lol. But w.e. I still put on good work

I'll post up vids of my bench. Technique is getting better but I could stay abit tighter. I'll let you guys critique

I also had a good pump, I was looking a lot leaner then before for some reason. But then again i did lose weight. I'm about 193?? Give it take a few
 
Personally I think that's a good weight. I hang around 193-197 and maintain a decent Bf. Usually around 11-12%.
I hate that feeling. I'll usually stay home and drink enough water or PWO to flush me out before I go to the gym. Last thing you want is an "accident"!
 
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turff49 said:
Personally I think that's a good weight. I hang around 193-197 and maintain a decent Bf. Usually around 11-12%. I hate that feeling. I'll usually stay home and drink enough water or PWO to flush me out before I go to the gym. Last thing you want is an "accident"!
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Yea the heaviest I weighed in was at 215. But I was pretty fat. But today I was already there at the gym and I said fck it. Let me poops some of this out and go kill it. Lol I was squeezing my ass tho to keep it from squirting out haha
 
atanocc said:
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Nicely done!
 
So gross. Lol. I had a similar feeling last squat day though.

Looking good man. Form looked good to me too.
 
Looooookkkkkkiiiiiinnnnnn Goooood! Said with Al Pacino's voice! Be proud AT!!!
 
atanocc said:
Lol bet u guys had some good glute activation that day. Squeezing hard AF
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Happened today. You cursed me. Had to go check things out after my first single.

kenpoengineer said:
Looooookkkkkkiiiiiinnnnnn Goooood! Said with Al Pacino's voice! Be proud AT!!!
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You sure that was Pacino? Sounded like James Earl Jones to me.
 
kenpoengineer said:
Looooookkkkkkiiiiiinnnnnn Goooood! Said with Al Pacino's voice! Be proud AT!!!
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lol thanks kenpo!
RegisterJr said:
Happened today. You cursed me. Had to go check things out after my first single. You sure that was Pacino? Sounded like James Earl Jones to me.
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Hahaha u kidding right?? Lol it's all mental man. U were thinking about it too much and caused some of ur bowels to start moving down there lol
 
atanocc said:
lol thanks kenpo! Hahaha u kidding right?? Lol it's all mental man. U were thinking about it too much and caused some of ur bowels to start moving down there lol
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No, not kidding. I ate more than I should've pre though. Wife's roast just finished cooking after I ate 1/2 pint of egg whites. There may have been a few Reece's hearts eaten too. Lol
Edit: My stomach is more used to working out fasted.
 
Yep, same here. Gotta be fasted..
 
AT lookin swole bruh! You're bench looks good, looks like you may be loosing your arch after the second rep tho.
 
tyga tyga said:
AT lookin swole bruh! You're bench looks good, looks like you may be loosing your arch after the second rep tho.
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Thanks man haha I'm trying to look like I actually lift weights lol. But yes That's what I was noticing too. This was a new gym by my work I went to this morning and their equipment were all brand new so the benches were mad slippery. Might have to put some chalk on my back or something. Other then that, that's all my body could really arch today. so maybe I need to spend more time stretching before getting in the gym. Hips didn't even want to open up
 
atanocc said:
Thanks man haha I'm trying to look like I actually lift weights lol. But yes That's what I was noticing too. This was a new gym by my work I went to this morning and their equipment were all brand new so the benches were mad slippery. Might have to put some chalk on my back or something. Other then that, that's all my body could really arch today. so maybe I need to spend more time stretching before getting in the gym. Hips didn't even want to open up
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Duffin uses a mace to work on his arch/flexibility, I believe. I want one bad. My gym would let me use it there tho.
 
RegisterJr said:
Duffin uses a mace to work on his arch/flexibility, I believe. I want one bad. My gym would let me use it there tho.
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Yea saw that. I wonder if there is anything else we could use besides that. But seriously though, my lower back has no curvature at all. I suffer from a posterior pelvic tilt and I have no asss to prove it lol. So arching was never my forte. I wonder does anyone know how to fix a posterior pelvic tilt? No one really talks about that but I was born this way so I think it's not something due to years of bad posture, and I think my son has it as well since my wife tells me how flat his back is just like daddy I've been stretching my hips out to see if that helps
 
Is it giving you any problems not being able to arch? Sure didn't look like it. I have no arch either any more. That's why I work inclines(low and high) more so now.
 
turff49 said:
Is it giving you any problems not being able to arch? Sure didn't look like it. I have no arch either any more. That's why I work inclines(low and high) more so now.
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Not really. I guess trying to get into the best position really. If it could decrease the range of motion, allow more leg drive and get me more tighter / glued to the bench then yes I would love to get that better arch. I know there's a lot of good benchers tho without one
 
The mace is for shoulder strengthening and stability/mobility. He preaches maintaining a tight torso and to refrain from flaring the ribcage. In place of a mace, I've just been using a sledge hammer in the gym.

As for arching, Duffin has 2 different bench press setup videos. One will lock in your arch. Dig something into your scaps, foam roll lats and ribcage, then a couple other odds and ends.
 
Squats
-warmed up
Work up
245 x 3
280 x 3
315 x 5,5,4,3,3
-lower back was asss today. Thought it was good to go this morning but I guess I wasn't fully recovered. Felt dumb heavy so stuck with multiple sets

Leg press
3 pps x 15
4pps x 10
5 x 10
6 x 10
Super set with leg ext
4 x 15

Lunges
Light RDLs (stretch out back)


Took it easy on my back so just hit my legs with some rep work
 
Nice squats despite the back. Just lay off those rice bag carries.
 
OHP
125 x 3
145 x 3
165 x 10
135 x 10 wide grip( stopped at chin level to avoid pain. Seemed to be better.)

Pull ups
15 12 12 10 10

Cg bench
Work up
225 x 9
Wide grip double pauses
135 x 10
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One arm cable rows
-shoulder rehab. Felt it real good on the shoulders. We will see if this helps with stability with the effected arm( left)
4 x 10
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Db Flys
55 x 15
65 x 12
75 x 10

Paused FS
-decided to hit squats with the extra energy. And was kinda pissed at my squat session two days ago

Bar x 10
95 x 10
135 x 5
185 x 3
225 x 1-start paused here
255 x 1
275 x 1
135 x 10 no pauses


OHP felt good today. Normal grip at 165(hand next to smooth)
CG bench went good to, had a few reps left in the tank RPE of 8.5
I've addressed my shoulder pain by adding some bilateral work with rowing. Felt a good pump and figures by strengthening that area my help my presses

Got vids in minute
 
Strong OHP. Those numbers don't suggest any pain is going on here.
 
RegisterJr said:
Strong OHP. Those numbers don't suggest any pain is going on here.
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Thanks bud. Yea ill feel it once in a while during a set or if I grind out a rep with bad form. But today was a good press day tbh. Bench could of been better if I had time to do some mobility work but I just went in right after OHP. But Today was by far the best day from this 3s week

So wife told me that she ordered me a forever lever inzer 10 mm belt for my bday comin up. She wanted to keep it a surprise but I was telling her that I was thinking of ordering a belt this other site. So that's some good news.

The Bad news is that my back was being cranky today. The morning was fine but as the day went on at work, it just was getting tight. So no deads till I heal up. Hopefully by Sunday I'll be good to go. I'm lying on a sock filled with rice that I microwaved. I use it as a heat pack for my back and stays warm for quite awhile
 
Tell her to get you something else, too. The belt won't be in for a year. :/
 
I like that rice trick. Will have to try that!
 
The older I get the more I find the mobility work is important. Thanks for posting those mobility vids. You will love that Inzer lever belt. A flick of the lever and you can lift, another flick and you can breathe! Lol
 
Sumos
295 x 5
340 x 5
385 x 3 x 6
-ditched the Amrap due to lack of tightness. Just did multiple working sets

Ssb squats
Work up in 5s
290 x 5
Ssb to a box
270 x 4 x 3

Bb rows
135 x 4 x 12

Pull ups
4 x 10

Narrow leg press
4 x 15
Back ext
3 x 15

I'll post vids in a min
 
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340 x 5

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385 x 6

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290 x 5

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270 x 3

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270 x 3 last set. Couldn't sit back hard enough on this set. So I was just dropping down I feel
 
Looking good! You made them look easy!
 
Bench
-warmed up with china and cable face pulls
Work up
-wide grip, ring on ring
175 x 5
205 x 5
240 x 7 had 2-3 more but hit the damn rack
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225 x 5 cg
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185 x 12 cg paused
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Chins
12,12,10,10,10

Dips
Bw x 8
45 x 8
90 x 10
90 x 10
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Wide Hs rows
4 x 12
Shoulder press on smith machine
4 x 15

Face pulls
A lot
Paused skull crushers
90 x 3 x 10

Hs bench
-chest focus, half reps
4 x 10
 
Duramaxhd said:
nothing pisses u off more then hitting the rack nice work thou. That cg work looked easy
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Hell yea man. I said fck it I upped the weights on the backdown sets. And made it harder by putting pauses and CG! But my cg has more spring then wide grip tho :/ . oo I also did one more back down set of spoto presses with 175 for 15 forgot to add that in lol
 
That bar was flying....

One of our non-adjustable squat racks is a little high and I always seem to hit it and screw up my sets.

Nice work AT
 
Your CG speed is ridiculous. I looks like you loose tightness when you lock out because you slightly come off the bench?
 
Nice bench. What are China's?
 
tyga tyga said:
Your CG speed is ridiculous. I looks like you loose tightness when you ******* because you slightly come off the bench?
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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
 
Squats
Work up and warm ups
225 x 5
265 x 5
300 x 9

315 x 6, 6

Paused squats
225 x 3 x 5
265 x 3
275 x 6
315 x 3
315 x 3
315 x 2

RDL
4 x 10

Leg press
4 x 12
Leg ext
3 x 15


Something clicked today during paused squats. So I decided to keep working up on weights. 275 x 6 paused squats was my best set I feel. My glutes were firing and I was tight.

What I noticed was I wasnt sitting back hard enough causing my lower back to be not as tight. I would get fatigued too early on my lower back and assume I was done for the day. But during paused squats I tightened my lower back and It felt natural as I squatted. I was too busy thinking of keeping my core in a strong neutral position and caused me to keep my pelvis tucked in. I would lose glute activation and lower back would b trashed. Core would be tight but lower back suffered? So we will see how this turns out next squat session.

Vids later if I have time. I'm running late for work lol. Hogged the squat rack for a minute
 
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