Beelze training log

i'm going to hijack real quick, what helped me start to sit back more was place the camera right next to me and tape all warmups, each time move my hips back first and a lot more and then keep sitting back and bend over at the same time, keeping my shoulders, knees, and ankles all in line. all the while trying to keep my shins as perpendicular to the floor is possible. took me a couple times to get it but once you get it it's easy. just think shoot hips back first, like you're sittin on the sh!tter :D
 
yeah, that's what it feels like i'm doing. it looks all gravy until i try to get that last couple inches of depth and it looks like my knees come forward. i'm going to try it again with the same stance and attempt to sit back more before switching anything up.
 
Beelzebub said:
yeah, that's what it feels like i'm doing. it looks all gravy until i try to get that last couple inches of depth and it looks like my knees come forward. i'm going to try it again with the same stance and attempt to sit back more before switching anything up.
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same thing happens to me, my big ass legs push against my calves and push them forward. i willsay this though, with briefs or a suit on it makes it a lot easier to sit back mroe
 
you're not arching hard enough. Push your knees out more as you go down in the squat too. Really focus on pushing the knees out, "spreading the floor" with your feet and pushing up on the weight with your shoulders and back and you should nail depth no problem. Those squats looked ok though, you'd get 2 whites on those at least, if you don't hang out in the hole too long :)

Remedy? More good mornings... I can't raw squat as much as you and I do 405x5 GMs. Safety bar squats would be a huge help here too. Also, sit on a box with your legs spread and knees bent (just don't do this too near ubi) as if you were in the bottom of the squat, put your feet in each end of a green band, then take the band and wrap it AROUND your knees so that the band is trying to pull your knees in together. Then push your knees out 5-10 times (whatever you can handle short of failure, if you get up around 15 switch to a strong band) - do this a couple times a day every day and you will sit back strong in the squat.

As for squatting wider, keep going wider as your flexibility allows, the only real key is that your knees have to be over your feet in the hole
 
Beelzie, Kop, Ex, all you fellas, I have a question for you. My feet are bowed out, as in when my knees are facing forward both my feet stick out a little bit. Now, I had been doing squats trying to correct my stance by sticking my feet straight forward as possible. However, I think if I let me feet lie naturally I could go deeper in my squat, as in both farther back and deeper in inches. Is it alright to squat with my feet in a more natural position?
 
What you don't want PL guidence and technique from me? I feel hurt man and we go way back. You know, back at that place that one night. You know man, you know...Good times, good times.
 
i was told feet straight is quite dangerous. mine are somewhere between 35-40 degrees outward, feels very natural.

thanks for the tips ex. ;)
 
ex, also, is that band technique pretty much the same as doing abductor/inductor machines? you know, the girlie looking ones.
 
Beelzebub said:
i was told feet straight is quite dangerous. mine are somewhere between 35-40 degrees outward, feels very natural.

thanks for the tips ex. ;)
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That's what I thought too. Makes much more sense, my feet just naturally bow out, and it feels like I could be putting up like 40lbs more if I would go wider, deeper, and more at an angle. Gracias Beelzie. And don't worry man, you'll catch upto me one day...:blink:
 
exnihilo said:
Oh yeah, and Ubi is a strange, strange man.
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In reality, I am just yearning for you all to love me.

I already have snared Beez into my tentacles of love... You sir, are next.

On a serious note, I want to commend you guys for the treasure trove of info that you've contributed to the site. This thread is one of the best, not only because my life partner is the progenitor of it, but because many equally helpful people chime in regularly.

asskissing session terminated.
 
i used to use shoulder width, feet straight as well and had numerous knees issues. you can't really sit back in that position, very unsafe IMO. hell, i had to put 10lbs plates under my heels just so i could reach parallel in that position.
 
Ubiquitous said:
In reality, I am just yearning for you all to love me.

I already have snared Beez into my tentacles of love... You sir, are next.

On a serious note, I want to commend you guys for the treasure trove of info that you've contributed to the site. This thread is one of the best, not only because my life partner is the progenitor of it, but because many equally helpful people chime in regularly.

asskissing session terminated.
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i love you too sweetpea. ;)
 
Beelzebub said:
ex, also, is that band technique pretty much the same as doing abductor/inductor machines? you know, the girlie looking ones.
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I know this isn't to me, but I though I'd chime in. Yes it is like the abductor/adductor machines- By sitting and having that much hip flexion with those machines -it's not a great way to hit those same muscles. A much better way would be using ankle straps and attaching to a free motion machine, and doing them standing bringing one knee up in front of you and then extending that same knee while kicking out to the side of you. IMO it's a better way to do it. Hopefully that makes sense. Also you could try squatting with a band around your legs right above the knees, like ex was talking about doing while sitting. During the squat just keep fighting the band to keep your knees in line with your toes.
 
5/25 - quads/hams/forearms/bi's/calves

--------------------------------------------------------------------------------

leg press
rack x 20
200 x 10
400 x 8
690 x 6
960 x 3
1445 x 6 PR :D(fail on 7)
90 second stretch

lying leg curls
100 x 10
180 x 3
270 x 8 PR :D
60 second stretch

behind back barbell forearm curls
185 x 21
135 x 20

cable rope curls
100 x 10
140 x 10
180 x 6
240 x 22 PR :D(rest pause at 10 and 16)
60 second stretch

donkey calves
3 sets of SB routine

no time for cardio
 
Hey Beelz, have you always made ridiculously fast gains like this or do you credit much of it to your DC-style training?

I think I'm gonna try something like this come mid-July. I'm just starting to skim the DC stickies at IronMass.
 
the band leg exercise is a lot like the abductor/adductor machine at your local gym, however not only does it look less gay, but it has more carryover to squat performance since it more closely matches the conditions under which a squat takes place.
 
ktw said:
I always wondered why a girl would need strong abductor/adductor muscles.
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Oh you need to be with a woman that has strong adductor muscles to really answer that one for yourself... ;)
 
So I'm guessing its just for increased stability when they are in the top position? I'm serious here.
 
Are the sets that I've bolded the only working sets? Is everything else a warmup to that one set (or two in some case)?

Beelzebub said:
5/25 - quads/hams/forearms/bi's/calves

--------------------------------------------------------------------------------

leg press
rack x 20
200 x 10
400 x 8
690 x 6
960 x 3
1445 x 6 PR :D(fail on 7)
90 second stretch

lying leg curls
100 x 10
180 x 3
270 x 8 PR :D
60 second stretch

behind back barbell forearm curls
185 x 21
135 x 20

cable rope curls
100 x 10
140 x 10
180 x 6
240 x 22 PR :D(rest pause at 10 and 16)
60 second stretch

donkey calves
3 sets of SB routine
Click to expand...
 
beo, i wouldn't consider these ridiculous gains, just consistent ones. before when i was doing a traditional 'kill the muscle once a week' programs, i was a lot less knowledgeable about progressive overload and it's effectiveness. i used to be of the mindset that i wouldn't go up in weight unless i got 6 strict reps with the current weight. and so, i'd go up and a lot of the times i just couldn't exceed 4-5 no matter how hard i tried or worked at it. then i started reading DC's cycles for pennies thread and i picked a few things out that made sense, i.e. - the same exercise can't work forever or we'd all be leg pressing 50 plates per side by now. change is a necessity. so, i took that principle and mixed it with progressive overload and it has worked wonders. i'll never drop squats but i'll never do the same weight two weeks in a row either. if i get 495 x 10 one week and get 505 x 8 next week, that's ok - keep moving up by 10lbs each week regardless and you WILL surpass your previous PR once you work up to it again. however, i wouldn't advise progressive overload for every exercise, just the main ones. i've tried it on smaller muscle groups and it doesn't work that way, lol.

brick, yes. i work up in weight with low reps until i get to my 'all-out' set. then, it's balls to the walls go until you can't go anymore. if for some reason you don't beat your previous rep scheme, it may be time to drop that exercise and move to something else, as per DC protocol.
 
So do you establish a goal, say a 3rm or 1rm that is better than your previous one, drop down to 75% of that or something and every week load and load so that once it comes time for that 90% or 100% lift it is a heavier weight than before? Sounds fairly simple, most 5x5's do something exactly the same, I should be trying that in the future.
 
yup, drop down to 75% of your newest 1RM and work your way back up. you're guaranteed to pass it next time. i wasn't completely convinced of it's effectiveness until using it for squats. i had worked up to 535 x 1, and couldn't get 545 up. so, on a whim, i dropped to 405 and each week added 10lbs. i later found out this was called progressive overload and sure enough when i reached 545 again, i got an easy 3.
 
Thanks, Beelz. :squat:


I can't wait to try this. I should be lean enough by Mid-July to start increasing cals again, at which point I want to do something totally different. I don't want to pop my cherry with this style of training while running a deficit 5-6 days/week.
 
change is always fun ;)

5/26 - chest/shoulders/tri's/back
hammer iso-wide 2/2 (with squeeze at top)
90 x 20
180 x 10
270 x 10
360 x 8
460 x 18 PR :D(rest pause after 11 and 14)
70 second stretch

hammer military
90 x 10
180 x 3
270 x 3
410 x 2 PR:D
60 second stretch

straight bar pressdowns
100 x 20
140 x 12
180 x 6
220 x 6
280 x 16 PR:D
60 second stretch

rack chins (index on ring)
BW x 6
add 6 plates x 8 PR:D
followed by drop set
3 plates x 8
BW x max (don't remember)
60 second stretch

hypers
BW + 90lbs x 17 PR:D

5 out of 5

cardio.....only lasted 5 mins, lower back was cramping up horrible from the hypers.
 
oh yeah Beez? I'm hitting PR's after PCT.. 12lbs lighter and scrawnier! BOOYACKA SHOT BUMBA CLOT BATTY BOYEEEEE

Ubi=3
Beez=2
 
Ubi - I think your disclaimer goes without saying.

We all pretty much know that you are full of sh*t.

BTW - I think you need this emoticon in your signature - it's so Ubi!
Invalid Link Removed
 
brick, yes. i work up in weight with low reps until i get to my 'all-out' set. then, it's balls to the walls go until you can't go anymore. if for some reason you don't beat your previous rep scheme, it may be time to drop that exercise and move to something else, as per DC protocol.
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So, one set til failure? Cool.

I'm still making the transition from slightly higher volume to lower volume.. do you think 2 sets for most exercises would be a good start for someone who hasn't used super high intensity before?

Also.. would you mind telling me what your rep range for each bodypart is?

Edit:

and i just watched your :squat: vid. You are a freak.
 
you can do 2 sets or a rest-pause set (which i believe is more effective). basically, let's say you're benching 315 x 9 and you're spent at that point. set the weight back on the rack, take 15 deep breaths, and hit it again most likely getting 3 reps or so. set it down again, 15 deep breaths, max out again, usually 3 reps - nowo you're done.

as for my rep range, it changes depending on how far along in the progressive overload i am. if i'm just taking it back to 75%, i'm probably hitting 12-15 reps. but if i'm near my 1RM, of course the rep range is lower. as for other bodyparts where i don't use progressive overload, i change it up each day. since there's 3 different workouts for each bodypart - one day might be high rep, day 2 may be medium, day 3 heavy low rep.

fyi, rest pause is very effective for bi training.
 
Ubiquitous said:
oh yeah Beez? I'm hitting PR's after post cycle therapy.. 12lbs lighter and scrawnier! BOOYACKA SHOT BUMBA CLOT BATTY BOYEEEEE

Ubi=3
Beez=2
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you don't get 3 points for that.

Ubi - 1
Beez - 2......(pinky to lower lip) million
 
Beelze, not sure if anyone asked this earlier but how long are you in the gym most days. I've been putting together my own version of DC's principles and I'm just trying to gauge how much time it will take while in the gym.

jecko
 
usually 1.5 hours or so. squat days are about 2 hours. never did understand the whole 'rush' concept. "don't exceed 45 minutes per session or you'll go catabolic......blahblahblah". yes, i'm burning tons of muscle :rolleyes:
 
Beelzebub said:
usually 1.5 hours or so. squat days are about 2 hours. never did understand the whole 'rush' concept. "don't exceed 45 minutes per session or you'll go catabolic......blahblahblah". yes, i'm burning tons of muscle :rolleyes:
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Yeah from the looks of all the PR's you've been getting lately, I would have to agree that you are in the gym way too long! :D
 
Beelzebub said:
usually 1.5 hours or so. squat days are about 2 hours. never did understand the whole 'rush' concept. "don't exceed 45 minutes per session or you'll go catabolic......blahblahblah". yes, i'm burning tons of muscle :rolleyes:
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Looks sound, now I just gotta convince the owner of my gym he needs to open up at 0500 now :head:

jecko
 
5/29 - quads/hams/forearms/bi's/calves

was supposed to hit 605 on squat today but something kept nagging at me saying not to, so i didn't. started over the 75% rule.

squats
(2) 135 x 8
225 x 5
315 x 3
405 x 1
belt/wraps
455 x 9 PR :D(fail on 10, wasn't even heavy, legs just gave out. if history is any indicator, i'll hit 465 for 11-12 next week then the downward rep motion will begin as weight increases. on another positive note, i had a PL'er judge my form from the side angle and he said my knees don't come forward in the slightest so perhaps the camera angle on 585 was awkward.)
90 second stretch

RDL's
135 x 6
225 x 4
315 x 3
405 x 1
belt
475 x 5 PR :D(easy)
60 second stretch

dumbbell wrist curls
65's x 10 PR:D

standing alt. dumbbell curls
40's x 10
55's x 5
70's x 16 PR :D(rest pause at 8 and 12)
60 second stretch

standing calves
3 sets of SB routine with weight increase PR:D

20 mins cardio

now, off to see xmen III.
 
5/30 - chest/shoulders/tri's/back
decline hammer press (1/2 tempo)
90 x 20
180 x 15
270 x 10
360 x 10
460 x 24 PR :D(rest pause after 16 and 20)
80 second stretch

seated military barbell (touch chin)
135 x 10
185 x 3
225 x 17 PR:D
60 second stretch

smith CGBP
135 x 10
225 x 10
315 x 12
drop set
225 x 12
135 x 10
60 second stretch with 50's

D-handle pulldowns (2/2 tempo, very strict ensuring all back)
150 x 10
200 x 10
250 x 20 PR :D(rest pause 10 and 16)

hammer low row
180 x 10
360 x 14 PR:D
60 second stretch

crunches on decline with dumbbell
115's x 20 PR:D
115's x 13

cardio 20 mins
 
6/1 - quads/hams/forearms/bi's/calves
hack squats (replaced hammer leg press, no more room for plates)
rack x 20
90 x 10
180 x 10
270 x 8
450 x 3
630 x 3
wraps
860 x 5 PR:D
90 second stretch

hammer leg curls
45 x 10
90 x 5
135 x 3
170 x 10
115 x 14
60 second stretch

dumbbell wrist raises
(2) 35's x max

straight bar curls
75 x 8
105 x 4
145 x 8 PR:D
110 x 20 PR :D(rest pause at 12 and 17)
60 second stretch

leg press calves
3 sets of SB routine (1) 600lbs, (2) 490lbs
60 second stretch

leaving for myrtle beach tomorrow, talk to ya'll on monday evening most likely, back in the gym tuesday. ;)
 
straight bar curls
75 x 8
105 x 4
145 x 8 PR
110 x 20 PR (rest pause at 12 and 17)
60 second stretch

After reading this, it made me feel better about my curls... :)


Cept I wasn't going to count the 145....


~Mk
 
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