Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Atanocc 531 SVR log

Duramaxhd said:
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
Click to expand...

Band resisted dips??? Got a vid how he set that up?? I'm planning on ordering a few bands online pretty soon. Birthday coming up and I guess I can splurge a bit.

But Definitely add some dips in ur life lol.
 
Strong work Allen!

Duramaxhd said:
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
Click to expand...

Holy cow. I like those.
 
Thanks man. I'm getting back to my previous numbers. No PRs yet but slowing progressing. Just got to keep this pace up and keep my diet and recovery on check. Happy so far with the progress but would love to hit a pr soon.
 
Squats
Warm up work up
265 x 5
300 x 3
335 x 1
355 x 1

Paused squats
275 x 5 x 5

Rdls
135 x 10
225 x 10
275 x 10
315 x 10


Leg press
5 x 12

Goblet squats
100 x 3 x 10

-damn. Bar felt heavy again, could of used another day off or two. Back was just fatigued so bar went up slow for all sets. I recorded my 335 for form check. I'll post that up in a min. But 355 was not recorded due to needing the phone for music. I went to this other gym more towards the city today. Crowd was way more pleasant than the gym by my crib. Everyone was coming up to me. Good vibes. I get this bad vibe in the other gym from the morning crowd and especially that day for Sumos smh. Not to sound paranoid or anything but I get this racial vibe from them. W.e. No need to talk bout that here. I'll b goin here more often. A bit more of a drive but worth the good energy from the crowd
 
Glad you found a more comfortable gym. I wouldn't want to be in a bad energy place also. This is the same gym with the guy crunching next to the DL bar?
 
Nice squats today I think I'm going to start doing a layout similar to yours with the pauses and such..

I say u go to the old gym make as much noise as humanly possible next to him or crush him with your gigantic canons then switch gym either/or your choice lol
 
Duramaxhd said:
Nice squats today I think I'm going to start doing a layout similar to yours with the pauses and such.. I say u go to the old gym make as much noise as humanly possible next to him or crush him with your gigantic canons then switch gym either/or your choice lol
Click to expand...

I'll think about it. If I'm in an argumentative mood I'll do Sumos there this Sunday. Lol But usually I'm not in the mornings. I can tell because morning traffic I'm calm as a swan. Lol but afternoon, coming home I'll run u over man

But yea I love the down sets with pauses. I feel it's helped with bar path and and getting comfortable in the hole. I added leg press due to lack of size and need some more hypertrophy work on em.
 
Hard to tell, but it looks like you may be elongating your torso upon desecent. Brace that core and plug your ribcage into place. Duffin, among others has some good videos on this. Made a world of difference in my squat.
 
I see what u mean on elongating the torso. I need to find a way to keep lower back tight without loosing core tightness. I would tighten the core /squeeze my glutes. and then my pelvis would tuck in, causing my lower back to be not as tight. So I'll play around with that next squat session. Thanks fellas I appreciate the comments.
 
Invalid Link Removed

Belt came in!! Damn I'm excited for deads n squats. What a fckin difference it feels. Let's see how it is with some weight on my hands And back
 
Woohoo! Your belt looks smexxxxy!
 
Lol at the picture of the belt with your boy's toy next to it! That's how you know you're a father! You are going to love this belt.
 
puccah8808 said:
Woohoo! Your belt looks smexxxxy!
Click to expand...
yea she is. Watch me show her off when I take her to the bar
tyga tyga said:
Dope. You're going to love the belt bro
Click to expand...
love at first sight
liftandswim said:
Meanwhile RegisterJr belt this hasn't came in...
Click to expand...
lol fckin sucks
kenpoengineer said:
Lol at the picture of the belt with your boy's toy next to it! That's how you know you're a father! You are going to love this belt.
Click to expand...
lol didn't even realize. Yup I guess this is fatherhood lol
 
Hopefully I'll get mine soon, too. Il probably have to diet down to wear it. Lol
 
OHP
-wide grip
145 x 5
165 x 3
185 x 1
210 x 1

Cg bench
135 x 10
185 x 10
225 x 10
255 x 5
274 x 4

Db press
75 x 15
100 x 2 x 10,8
Triceps burnt out

Pull ups
15,15,12,12,12

Cable 1 arm rowS
3 x 10

Face pulls
Hs oh press
Heavy lateral raises

-damn that belt was tight. I felt light headed like a motherfcker. But lifts felt hella stronger today. I haven't been eating enough these past few days so I held off OHP till tonight. I checked my weight and I'm at 189 but bf at 20 lol. OHP felt good wide grip today. So decided to hit the 1rm with it. Cg bench was on point today. I racked the 275 on the 4rth rep due to bad a bad bar path. I had about 1 more in me. Deload week coming up. Need it.

Highlights of this cycle:
Deads 495 x 1( up 10 lbs)
Bench 300 x 1 (up 5lbs)
CG bench 275 x 4
Squats 355 (down 20lbs)
OHP 210 (up 5lbs)
Dips 135 x 4,4 (added plate)


Plan:
Need to fix squats. Planning to really dial in on form n technique by keeping head neutral to spine to Aviod torso from elongating. Everything else seems to be going good so I'll keep doing what I'm doing. Just need to eat more. I'm slacking on that due to being real busy at work and not enough time at the end of the day.
 
I thought u look pretty beefy wouldn't guess 20%

That OHP is awsome. I think you'll notice a big difference in squats with the new belt
 
Duramaxhd said:
I thought u look pretty beefy wouldn't guess 20% That OHP is awsome. I think you'll notice a big difference in squats with the new belt
Click to expand...

Haha I'm just messin, not sure exactly what my bf is. But yea man. These OHP were abit different today. Different feel I mean. Wide grip I did em at chin level (A touch higher then my usually grip which is mid neck) and had a sticking point half way up. But I locked it out nicely.

I'm really excited for squating in my new belt. I felt like I've been training beltless the whole damn time with my previous belt compared to how it felt today. Smh I'm an idiot for not getting it sooner.
 
I CANNOT WAIT TO GET MY BELT....GAHHHHHHH!!!!!1!1!1!

Lol

Nice pressing man.
 
Deload deads
Conventional
225 x 6 x 3
275 x 3 x 3

Paused squats
-high bar
225 x 4 x 5
275 x 2 x 3

Leg press
4 x 15

Leg curls
Leg ext
lunges
Leg raises

Easy day. My positioning sucks with conventional. Tried multiple leg width and the best positioning was with mid stance(a foot apart) which is also probably where I'm the weakest/slowest on pulling.

RegisterJr said:
I CANNOT WAIT TO GET MY BELT....GAHHHHHHH!!!!!1!1!1! Lol Nice pressing man.
Click to expand...

Yo ull b amazed with the difference.
 
A belt helps a ton.

Solid pulling conventional considering you're a sumo man
 
atanocc said:
My positioning sucks with conventional. Tried multiple leg width and the best positioning was with mid stance(a foot apart) which is also probably where I'm the weakest/slowest on pulling.
Click to expand...

I just changed my stance a few months back from shoulder width to about 6" apart at the heels with the toes slightly angled out (from Sean I think), and I'm much stronger and comfortable that way.

I know almost everyone else here likes the sumo, but I just can't find it in me to even try it. I love conv, and I'm making steady progress.

Did you get the 10mm or 13mm belt?
 
tyga tyga said:
A belt helps a ton. Solid pulling conventional considering you're a sumo man
Click to expand...
Ehh deload. Did em pretty fast too, just noticed the difference between stances tho. I would like to feel comfortable with conventional tho as much as I do with sumo but in time.
RegisterJr said:
I just changed my stance a few months back from shoulder width to about 6" apart at the heels with the toes slightly angled out (from Sean I think), and I'm much stronger and comfortable that way. I know almost everyone else here likes the sumo, but I just can't find it in me to even try it. I love conv, and I'm making steady progress. Did you get the 10mm or 13mm belt?
Click to expand...
The closer my stance, the more I hunch over the bar. I could get behind the bar, but I lose tightness and hips drop too low. Iono stil have to practice it a bit more.
But I got the 10 mm, which is perfect. It's already hitting my hips and rib cage so any bigger it'll be right on it I feel.
 
Those pauses look crazy painful! Awesome!
 
Deload full body session
Hips feelin a bit funky during warm ups so used oly shoes and narrowed my stance on squats w/ low bar
225 x 4 x 3
275 x 2
315 x 2
335 x 2

Bench
-paused
135 x 5
185 x 3
225 x 5 x 2
245 x 2

Conventional deads
-hook grip
225 x 2
275 x 2
315 x 6 singles

GMs
135 x 10
185 x 10
225 x 10

Lunges

Easy work. Nothing taxing. Squats felt good today. Last week 335 felt like a RPE of 9. Today I felt like RPE of 7 with a double. Bench was smooth. Really loading up well on lats and triceps w/ wide grip (ring on ring). Deads on the other hand sucked. Felt fast up to 275. then form broke down. And hips shoots up. I tried a higher hip position but then I end up starting hunched over the bar. Iono still a work in progress
 
Deload full body session
Hips feelin a bit funky during warm ups so used oly shoes and narrowed my stance on squats w/ low bar
225 x 4 x 3
Invalid Link Removed
-decided to work up from here
275 x 2
315 x 2
335 x 2

Bench
-paused
135 x 5
185 x 3
225 x 5 x 2
Invalid Link Removed
245 x 2

Conventional deads
-hook grip
225 x 2
275 x 2
315 x 6 singles
Invalid Link Removed

GMs
135 x 10
185 x 10
225 x 10

Lunges

Easy work. Nothing taxing. Squats felt good today. Last week 335 felt like a RPE of 9. Today I felt like RPE of 7 with a double. Bench was smooth. Really loading up well on lats and triceps w/ wide grip (ring on ring). Deads on the other hand sucked. Felt fast up to 275. then form broke down. And hips shoots up. I tried a higher hip position but then I end up starting hunched over the bar. Iono still a work in progress
 
You're narrow low bar is dooky'n all over mine :/ and I squat narrow :(

Solid work bro, especially with the RPE change! Progress!
 
Impressed with your "deload" lifts! Nice work!
 
Full body day
OHP
Warm up
135 x 3 x 10

Cg bench
225 x 4 x 6
Invalid Link Removed

Pull ups
15,15,12,12

Hs rows
Face pulls

Conventional pulls
365 x 1
Invalid Link Removed
405 x 1
Invalid Link Removed

Light headed today. Felt like fainting after a few sets prob too much caffeine today lol
 
You must log in or register to reply here.
Back
Top