KLEEN - STRONG BODY STRONG MIND!
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Yeah that was my thought i got them for squatting but I figure I would try dead lifts to see what it felt like. I like barefoot, well socks so maybe a dl slipper or wrestling shoe for a little more foot support will probably be what I end up wearing. That or some chucks.
Thanks I can't wait to try them!
hairygrandpa
Legend
Don't end up with shoes for each exercise, like boots for curls, slippers for shrugs and high heels for squads, LOL.
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MrKleen73
Legend
LOL! You forgot bench shoes, and a glass slipper in case Prince Charming shows up.
Had a great Hypertrophy / Metabolic session!
Minimal rest when changing exercises. Pace was being pushed.
Did 10 lbs increase on the DL and bench and 20 on squats!
CGBench 155x28 - up 10lbs
Sumo dl 235x 26 - up 10 lbs and 1 rep
Squats 205x20 - Up 20 lbs from last time and same reps.
Finished the session with HIIT on the Airdyne bike to make up for missing it Tuesday. Legs were so pumped they ached!
Now I am shopping around for a good belt that isn't too expensive. Trying to decide if I want a lever belt or a single prong.
herderdude
Well-known member
Holy shyt those are three tough sets.
MrKleen73
Legend
Thanks and yeah they are rough. I do the dead lifts overhand and no straps too. Really bringing up that grip!
Hell to the yes! I was thinking of getting a dream catcher hanging off the back of the belt maybe? My street cred should sore then!!!!
I was looking at the Titan belts but say they take 6-7 weeks to show up. Now I am looking at the Rogue Ohio belt. I know it is a little expensive but should be a 1 time purchase. Plus it is supposed to be a little easier to break in due to how they tan the hide. I need that since I literally only have about 1.5 inches between my hip bones and my bottom ribs. Those things cut into the bone on both sides with my lack of a waist so something that will break in a little more quickly sounds like a welcome thing.
Here are my dead lifts from last night.
I went up 10 lbs, legs and lower back were already sore from the 2 previous workouts so pretty happy with this considering last week I had a day off in between them and this is my back to back week so no day of rest this time. Form not quite as tight as last time but I got it all figured out.
[video=youtube;d-fQ1KiOnag]https://www.youtube.com/watch?v=d-fQ1KiOnag[/video]
Shoulder is complaining a little today. Feels inflamed in general, and labrum is bitching. I asked Coach if he wants me to modify my workout for tonight to either shorten ROM, use machines, or lighter weight and higher reps. Tonight is an upper body push night. I told him I can go through it is written for sure just not sure it won't exacerbate the issue. So waiting on his instructions. We are normally on the same page with things so that is always nice.
MrKleen73
Legend
Oh yes already feeling it. My entire posterior chain and legs have a slight bit of DOMS already. Not sure if it will get worse from here or not since recovery has still been pretty good even on my normal 150mg of test a week for a while now.
Looking forward to next week, we will be adding in some more calories.
MrKleen73
Legend
Guess who got their squat shoes in time for today's squat session?
This guy!!!! Can't wait to give them a shot.
Dips were a No*Go yesterday, my shoulder didn’t want to have anything to do with pushing my
elbows behind me under weight.
Floor Press went well 275x3, 5, 4, 4 * 225x6,5
JM Press * 155x8, 155x8, 165x8,7,7,6 * Massive Pump here
Shoulder Press * My shoulder just didn’t feel real stable when I lifted the barbell overhead.
Chose to use the Life Fitness Shoulder Press Machine 95x8, 115x8, 125x8, 125x8, 125x8, 125x7, 125x6
Rope Triceps Ext * 130x8, 140x8, 140x8, 140x7
Progress report: I am down another 2.2 lbs to 204.6lbs. Looking much leaner, my waist is getting smaller and back showing more detail.
Reminder: I am currently only running staples and health benefiting supplements but nothing anabolic or for leaning up other than a GDA 15 minutes prior to training to help get the carbs into the muscle faster during the workout. All carbs are in the peri workout window. We added about 200 cals a day as of today. Very minor changes bur should help with recovery and whatnot.
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This guy!!!! Can't wait to give them a shot.
Dips were a No*Go yesterday, my shoulder didn’t want to have anything to do with pushing my
elbows behind me under weight.
Floor Press went well 275x3, 5, 4, 4 * 225x6,5
JM Press * 155x8, 155x8, 165x8,7,7,6 * Massive Pump here
Shoulder Press * My shoulder just didn’t feel real stable when I lifted the barbell overhead.
Chose to use the Life Fitness Shoulder Press Machine 95x8, 115x8, 125x8, 125x8, 125x8, 125x7, 125x6
Rope Triceps Ext * 130x8, 140x8, 140x8, 140x7
Progress report: I am down another 2.2 lbs to 204.6lbs. Looking much leaner, my waist is getting smaller and back showing more detail.
Reminder: I am currently only running staples and health benefiting supplements but nothing anabolic or for leaning up other than a GDA 15 minutes prior to training to help get the carbs into the muscle faster during the workout. All carbs are in the peri workout window. We added about 200 cals a day as of today. Very minor changes bur should help with recovery and whatnot.
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Rocket3015
Legend
Nice Deadlift !!
MrKleen73
Legend
Frustrated this morning, I went to PowerHouse Gym here in Houston to try and see if I could workout with some PL guys. It is supposed to be a hard core gym with several powerlifters. Well unfortunately none of them were there on this day. Also I was extremely unimpressed with the gym itself. I understand hard core comes with some intensity connotations and the idea that everything may not be pristine. However this place was a mess. Dust and cobwebs everywhere. I get that things don't have to be perfect, You can have old beat up equipment but you need some decent and straight bars. One thing I will say is that everyone racks their weights which was nice.
However all the barbells were bent, and had really small & smooth ends on them so the weights were both extremely loose, and had not texture to grab on to the bar... I worked my way up to 405, everything feeling great. Squats feeling natural stability and power out of the bottom was better with the new shoes. All was well and looking like what was going to be an awesome squat session!!!! I was using some spring collars because of the weights sliding... Well I got to 405 and got distracted by the guy next to me squatting that needed a spot and forgot to put my collars back on after loading the weight. So as much as I was displeased with the bars and that this happened I do own up to me being the fool who didn't use the collars. I have just never HAD to. Actually 24hr doesn't even keep collars around so I am pretty much conditioned to not using them in the gym.
Anyway, this is what happened next...
[video=youtube;KupU7Q3fySw]https://www.youtube.com/watch?v=KupU7Q3fySw[/video]
I reloaded the bar and got back under it like the stubborn jackass that I am. However as soon as I unracked the weight and it settled down into my traps more, it made my shoulder really tight. It was obvious I needed to put it back down immediately.
I tried some lighter Low Bar and no-go so I tried Front Squats still the shoulder was letting me know it wasn't a good idea.
So I adjusted the workout and got a good one in anyway.
Hacks Squats x 6 sets
Leg Press x 6 sets
Standing Calve Raises 4 sets
Dip Station Leg Raises x 3 sets
Cable Crunches x 3 sets
Unfortunately this squatting incident jammed my already sketchy shoulder down and back into the area that was already sensitive. My whole shoulder joint is now inflamed pretty good on the inside so had to ask the coach how he wants me to adjust the training around this for the time being. I know what I would do, but want to know what he thinks is the best approach. I don't think this is in any way a show stopper but a hiccup that has to be dealt with.
However all the barbells were bent, and had really small & smooth ends on them so the weights were both extremely loose, and had not texture to grab on to the bar... I worked my way up to 405, everything feeling great. Squats feeling natural stability and power out of the bottom was better with the new shoes. All was well and looking like what was going to be an awesome squat session!!!! I was using some spring collars because of the weights sliding... Well I got to 405 and got distracted by the guy next to me squatting that needed a spot and forgot to put my collars back on after loading the weight. So as much as I was displeased with the bars and that this happened I do own up to me being the fool who didn't use the collars. I have just never HAD to. Actually 24hr doesn't even keep collars around so I am pretty much conditioned to not using them in the gym.
Anyway, this is what happened next...
[video=youtube;KupU7Q3fySw]https://www.youtube.com/watch?v=KupU7Q3fySw[/video]
I reloaded the bar and got back under it like the stubborn jackass that I am. However as soon as I unracked the weight and it settled down into my traps more, it made my shoulder really tight. It was obvious I needed to put it back down immediately.
I tried some lighter Low Bar and no-go so I tried Front Squats still the shoulder was letting me know it wasn't a good idea.
So I adjusted the workout and got a good one in anyway.
Hacks Squats x 6 sets
Leg Press x 6 sets
Standing Calve Raises 4 sets
Dip Station Leg Raises x 3 sets
Cable Crunches x 3 sets
Unfortunately this squatting incident jammed my already sketchy shoulder down and back into the area that was already sensitive. My whole shoulder joint is now inflamed pretty good on the inside so had to ask the coach how he wants me to adjust the training around this for the time being. I know what I would do, but want to know what he thinks is the best approach. I don't think this is in any way a show stopper but a hiccup that has to be dealt with.
MrKleen73
Legend
Thanks Simon! Yeah, sitting here now icing that bad boy. I was able to hit my workout last night just modified but it was nice to know it didn't effect my shoulder.
Was just 3 sets but they were rough ones, and only 45 seconds rest between them so I was huffing and puffing like a freight train!
10 minute warm up on Airdyne bike -
Sumo Dead Lifts - 235x24, 235x13, 235x10 - Admittedly the warm up was twice as long as the workout but I was breathing heavy for a while after. All of these were done overhand grip with no straps.
MrKleen73
Legend
Yesterday was a much needed day off from training. My shoulder is still sore and some of the spots that are sore are just now peaking there head while other parts are feeling a little better. I will be hitting up Conventional Deads tonight and will get to test the should pulling with some heavier weight. I think it should be fine. Shrugs may feel a little rough, but we shall see how that goes.
Yesterday was my low carb recovery day, lots of fats, modest protein and less than 35g carbs. Basically trace carbs.
I woke up looking very lean & tight this morning as a result! I was going to try and snap a shot but I was already in a hurry from hitting the snooze button one too many times. I was also able to go back into the back of my closet and pull out some of the old work pants I used to wear when I was staying lean most of the time. Nice to be back down into that realm.
Yesterday was my low carb recovery day, lots of fats, modest protein and less than 35g carbs. Basically trace carbs.
I woke up looking very lean & tight this morning as a result! I was going to try and snap a shot but I was already in a hurry from hitting the snooze button one too many times. I was also able to go back into the back of my closet and pull out some of the old work pants I used to wear when I was staying lean most of the time. Nice to be back down into that realm.
MrKleen73
Legend
Sorry to hear about that incident. Shoulders can be so finnicky
Thanks Hyde, yeah they can, but it is improving pretty quickly. Going to do floor press tonight but only to and RPE 7-8 in the same rep ranges. About to go to the gym after updating actually. Waiting for pre workout to kick in. I have until the 6th off so I can workout late! WooHoo!
Dead Lifts yesterday night. Was a good session the shoulder didn't effect anything but the right side of my back got tired around the end of the 2nd set. Nothing bad but I could feel the difference.
Dead lifts 435x6, 5, 4, 3, back off sets - 335x6, 6
This was my second work set. You have got to love when a great song that motivates you comes on just as you go to strap on your belt. I was going to edit this down to being short but thought is was pretty cool how the song ended just as I was getting ready to do another set.
[video=youtube;zgSSZUAXWnM]https://www.youtube.com/watch?v=zgSSZUAXWnM[/video]
Love that song Rob Bailey & the Hustle Standard can motivate and move you even with a slower paced song! That one is called Jealous. I don't own the rights to it but it was perfect motivation for this set and workout!
DB Hammer Curls 4-01-0 tempo - 40x8,8,7
Overhand BB Shrugs 365x6,6,6
Draw Bridges 8, 8, 5
Weighted Rope Crunches 210x8,8,8
MrKleen73
Legend
Hey everyone, I hope you are all having a great Holiday Weekend! Just an update from some of the workouts this weekend.
Friday - Legs were good, I mean unfortunately I had to bail on squats on my 2nd work set but I made up for it.
Squats 135x8, 225x5, 275x5, 315x5, 365x6, 365x3 shoulder was hurting so I stopped to keep it from getting worse...
[video=youtube;5RHv4GpIcvI]https://www.youtube.com/watch?v=5RHv4GpIcvI[/video]
Hack Squats 4 sets 4-1-1-0 tempo 315x8
Leg Press 990x8, 990x8, 990x6
Calve Raise 390x8, 8, 8
Draw Bridges 8, 8, 7
Ab Wheel 8, 8, 8
Saturday -
Sumos Dead Lifts 245x26
Sunday
Dead lifts - 225x3, 225x3, 275x3, 315x3, 365x1, 435x6, 435x7 PR for reps, 435x6, 435x5, Back down sets > 335x6, 335x6 - form is getting much better here for sure. I know my max has gone up since I am adding weight or reps almost every dead lift workout. Will go up another 10 lbs next time more than likely.
[video=youtube;XALQa0dnCLw]https://www.youtube.com/watch?v=XALQa0dnCLw[/video]
DB Hammer Curls 40x8, 8, 8 - I will go up next time!
Overhand BB Shrugs - 365x6,6,6 - I will be going up next time!
Knees to Elbows 4-0-1-0 tempo - 8, 8, 8
Ab Roll Outs - 8, 8, 8
I hope everyone has a great Independence Day tomorrow!!!!!
Friday - Legs were good, I mean unfortunately I had to bail on squats on my 2nd work set but I made up for it.
Squats 135x8, 225x5, 275x5, 315x5, 365x6, 365x3 shoulder was hurting so I stopped to keep it from getting worse...
[video=youtube;5RHv4GpIcvI]https://www.youtube.com/watch?v=5RHv4GpIcvI[/video]
Hack Squats 4 sets 4-1-1-0 tempo 315x8
Leg Press 990x8, 990x8, 990x6
Calve Raise 390x8, 8, 8
Draw Bridges 8, 8, 7
Ab Wheel 8, 8, 8
Saturday -
Sumos Dead Lifts 245x26
Sunday
Dead lifts - 225x3, 225x3, 275x3, 315x3, 365x1, 435x6, 435x7 PR for reps, 435x6, 435x5, Back down sets > 335x6, 335x6 - form is getting much better here for sure. I know my max has gone up since I am adding weight or reps almost every dead lift workout. Will go up another 10 lbs next time more than likely.
[video=youtube;XALQa0dnCLw]https://www.youtube.com/watch?v=XALQa0dnCLw[/video]
DB Hammer Curls 40x8, 8, 8 - I will go up next time!
Overhand BB Shrugs - 365x6,6,6 - I will be going up next time!
Knees to Elbows 4-0-1-0 tempo - 8, 8, 8
Ab Roll Outs - 8, 8, 8
I hope everyone has a great Independence Day tomorrow!!!!!
hairygrandpa
Legend
Awesome workout! Never saw a deadlift session like you did (225x3, 225x3, 275x3, 315x3, 365x1, 435x6, 435x7 PR for reps, 435x6, 435x5, Back down sets > 335x6, 335x6 -) fugging unbelievable volume AND weight!
MrKleen73
Legend
Thanks HGP!!!! I count everything up until 435 as part of the warm ups. When I have a particularly good session I like to record the warms ups to see what seems to get me warm without over working.
Hyde
Legend
What are you used to? It's 24 total work reps on the main move (the ideal range of volume for weight 70-80%, like 3x8 or 5x5 for example) with half the volume at a more manageable percentage after for extra technique and muscle work. His programming appears to be fairly simple, and sound! Just hard work and consistency, like all good training.
Chris, your technique is improving by the week in both squat and pull! I mean night and day from just a month ago even. Very big strides. Biggest thing I notice (and part of this will just come with more time in these intensity ranges) is try to focus on getting and staying more braced on your squat before you ever unrack it. Try to control your hips from being so shifty and take the extra moment to let the bar settle before you descend.
You owned that weight!
hairygrandpa
Legend
I'm clearly not used to that. I'm just marveled and humbled how pro-training looks like and I enjoy following him on his journey, like you do, I guess.
Rocket3015
Legend
Amen !!
MrKleen73
Legend
Thanks Hyde I definitely need to work on that. I wish the holes on my cages were closer. I need one about 2 inches taller to be at a good height for really getting an advantageous rack position, as low as I am starting I have to start from a somewhat hinged hip position then stabilize then step back and stabilize again.
Thanks HGP! Much appreciated!
You too Rocket!
Session went well yesterday -
Floor Press 1-2 second pause - 225x6, 225x6, 225x6, 225x6, 225x6, 225x6, 225x6, 225x6, 225x6, 225x6
Seated Cage Press Partials (from the pins set at forehead height) - 135x6, 135x6, 135x6, 135x6
Rope Triceps Push Downs 4-0-1-0 Tempo - 140x8,8,8
No shoulder pain here!!!
Today's lift - Squats are a no go right now. I think we probably need at least a week of me not stressing it in that low bar position. I tried really hard to find a comfortable position over all of my warm up sets. No matter the weight I had my shoulder was simply not happy to be in that position again. I worked up with lower weight and higher reps trying to smooth into it but each set just made my shoulder and elbow a little tighter. I did them all with a 5 second pause at the bottom,
Squats - 5 second pause squats - Bar x10, 95x8, 135x8, 185x5, 225x5, 275x5, 315x1, 225x6, 225x6 - shoulder just got too tight and uncomfortable so I moved over to Hack squats for a similar stimulus.
Paused Hack Squats 225x6, 315x8, 405x8, - No pause 495x6, 405x6, 405x6
Leg Press weight per side - 8p x10, 9p x8, 10p x8, 10p x7
Calf Rotary Machine 4 sets @ 390 = maxed out, 4-0-1-0 tempo x 8 reps
Drawbridges - 4-0-1-0 tempo - x8, x8, x7
Cybex Crunch Machine - 4-0-1-0 tempo - 130x8 x 3 sets
Legs are toasty, about to make me some grub!!!!!!
Hyde
Legend
Hey you have to make do with what you can train and still heal. Buddy was having so much hip pain he struggled under 410 for a single 3 weeks out from a meet - he just rested it for the last few weeks and end up squatting 450. That's some great hack and lp work; you're not going to lose any momentum at all.
MrKleen73
Legend
That is what coach is saying too. We are probably going to replace with high bar if we can temporarily just depends on how it feels. If too sensitive there then I will push the hacks as a temporary replacement.
MrKleen73
Legend
After discussing it with coach we will be focusing on Hack Squats and Leg Press for a couple weeks. He wants to give me a solid 10 days of recovery before we try and put me back into that position. Should allow for the inflammation to go down some.
Pressing is still being limited to Floor Press for right now as well. That's fine, lock outs will be NICE and strong when I go back to full ROM bench.
Dead lifts are what I get to really focus on for strength over the next 2 weeks. After this past week I am very excited with where my weights will go now that I am doing much better form wise...
jimbuick I might need to come out and try some work on the belt squat machine of yours if this shoulder takes much longer. I REALLY wish I had a safety squat bar!
Pressing is still being limited to Floor Press for right now as well. That's fine, lock outs will be NICE and strong when I go back to full ROM bench.
Dead lifts are what I get to really focus on for strength over the next 2 weeks. After this past week I am very excited with where my weights will go now that I am doing much better form wise...
jimbuick I might need to come out and try some work on the belt squat machine of yours if this shoulder takes much longer. I REALLY wish I had a safety squat bar!
jimbuick
Legend
MrKleen73
Legend
Yeah I want to try them out for sure. I have done the dip belt between two benches thing but only so much you can load on that...
Hope your back is doing better.
jimbuick
Legend
Next time you come out you should get some reps in with it. Can't bottom it out with the ROM, but it still hits the legs hard.
Thanks man, it's getting better for sure. I might be able to start doing some light squatting the week after next.
MrKleen73
Legend
That would be pretty cool. Maybe the weekend after next I can get out there. I will be in Austin for work next weekend.
Yeah, it is rough when you get a stupid injury... my back / shoulder is still having little nuances of pain and soreness come in. Traps have been pretty tight for days especially the right one. Makes sense that is the side that got the trauma. However now I have a "crick" in my neck on the left side that hurts any time I turn my head to the right. Dead lifts should be fun tonight!!! I think I may back the RPE down from a 9 on that to a 7-7.5. I made the suggestion to coach just a few minutes ago so we will see what he thinks.
We have really been on the same page most of the time which has been pretty awesome. It is nice to work with someone you respect and see they would make most of the same decisions I would for someone in my situation.
So most of the weight from loosening up this holiday weekend has fallen back off. I am obviously fuller than I have been in a while still. However the spill over from salty carbs and Moscow Mules has pretty much all dropped off. I imagine I am around 208 right now. Maybe a little less. Will have to see how a whole week at the new macros levels me out too. We are no longer focusing on leaning up but slowly adding in calories. I should still lean up somewhat but we are expecting a lot of recomp as soon as I start the cycle in a few weeks. That is actually why we are really laying off of the shoulder we want it squared away for when I start so it can be full steam ahead.
hairygrandpa
Legend
Great legs!
The pose looks a bit odd, you holding your "skirt" up! LOL
The pose looks a bit odd, you holding your "skirt" up! LOL
MrKleen73
Legend
Thanks! Composition is pretty much on point right now. I keep looking at my legs and thinking what they might look like after this upcoming cycle. With me pushing the weights hard and heavy combined with the run we have planned they could end up 1-2 inches bigger pretty easily I think. That will be a huge difference to my physique. We will be adding in some hypertrophy stuff and cell swelling to bring the arms and shoulders up while on too so I am expecting a complete physique transformation that might put me in a nice place to compete in BB some time in the next year.
I think you were dead on about the fact I will probably end up over 220 by the meet. So much muscle being maintained or even gained right now while not on any thing to assist anabolism is pretty sweet. However being heavier now than expected I am pretty sure I may have to drop a couple lbs of water to make the 220 class. That or I am going to be a very lean 220.
jimbuick
Legend
Isn't it harder to shed water like that when you are already lean though?
Hyde
Legend
Something extremely interesting to me that Rodja mentioned in SweetLou's thread is that allegedly Josh Bryant has his athletes drop most gear the week of comp.
Probably to make cutting weight simpler as well as decrease bp and such for the long day of comp. It's unconventional, but certainly an option - Bryant has produced numerous champions.
Probably to make cutting weight simpler as well as decrease bp and such for the long day of comp. It's unconventional, but certainly an option - Bryant has produced numerous champions.
Hyde
Legend
IMO, yes. I had my gym owner on the same protocol I use, that NomZ taught Sean and he, I, and he only lost 8lbs. He is tall and walks around with abs at 228, I have a 1-pack.
MrKleen73
Legend
Yeah I meant without cutting water. I am guessing I will be close to 225 before dropping any water so not too worried about that. I can drop 8-10 lbs from a hot bath with Epson salt in one night just sleeping... that or just deplete and water manipulate. Coach has something in mind already. Not sure what but I know it requires a big carb load after so some depletion for sure.
Most lean people aren't retaining as much water initially. The water is subq and intramuscular. So dropping a lot of weight depends more on amount of lbm a lean person is carrying.
Interesting. Coach has this one running up to and peaking for the meet.
herderdude
Well-known member
According to Carroll's ebook, usually what you're saying is the case, but it's very much dependent on the individual. Not uncommon for fat guys to have trouble dropping water or lean guys not have trouble.
Hyde
Legend
That's the standard approach I've ever seen
MrKleen73
Legend
Exactly, really depends on muscle mass, level of hydration or dehydration, and of course some hormonal issues.
Yeah it is what I was thinking. I will be holding some water then that is for sure. The MK 677 will add some and the Dbol incorporated the last 4 weeks will ensure that.
Thanks Simon!
Last night was a modified chest routine, kept everything in recovery mode, just enough stimulus to improve but not to inflame. Nothing huge to speak of. Just Floor press x6 sets at RPE 7.5, Dips x 6 sets, Shoulder Press x 6 sets RPE7.5, and rope triceps x 3 sets.
Today is leg work and will be Hack squat focused. I plan on besting my reps and or weight from last week here. Will be heading to the gym in a couple hours I am about 45 minutes away from eating my preworkout meal to get some carbs in my system for the lift.
Composition Update:
I was 210 and some change as of the morning of the 5th. However I have rebounded back down and am showing a little more cuts now being down 1lb from the week before. Not too bad after a very relaxed holiday weekend. These pictures look good but don't reflect what I see in the mirror either. Never really do do they?
Current Weight 203.6, last check in weight 204.6.
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hamdysayed
Well-known member
innnn
looking good , what'sthe bf % at the picture above ?
looking good , what'sthe bf % at the picture above ?
HokiePride
Well-known member
Lookong good Kleen
Hyde
Legend
Jacked lol